Hatch Chile Chicken Skillet
Chicken breast seared and smothered in a flavorful blend of roasted Hatch chiles, melted mozzarella, and aromatic herbs. See more →
7 rounds, for reps:
Dumbbell push jerk for 45 seconds
Rest 15 seconds
Weighted step-ups for 45 seconds
Rest 15 seconds
Is Red Meat Really a Health Risk?
A Review Finds the Evidence Is Weak and the Risks Are Small See more →
Herbed Beef & Egg Rings
Juicy, herb-seasoned ground beef rings filled with eggs, pan-seared in rich butter or ghee. See more →
Spinach and Artichoke Stew with Chicken
A creamy, comforting stew with tender chicken, spinach, and artichokes in a savory, rich broth. See more →
Working Wounded
Injury, athletic performance, rehabilitation, strength, and training through adversity See more →
Beef Bourguignon
Tender beef simmered in a rich red wine and beef broth reduction with mushrooms, bacon, and herbs. See more →
Goat Cheese Stuffed Chicken Breasts
Chicken breasts rolled with a creamy, herbed goat cheese filling, seared and oven-baked. See more →
For time:
40 med ball cleans
Run 800 meters
40 med ball cleans
Run 800 meters
40 med ball cleans
Women’s Health Across the Lifespan
Hormonal balance, menopause, metabolic health, breast screening, and women’s longevity See more →
Teriyaki Beef & Asparagus Rolls with Sesame Seeds
Flank steak slices wrapped around a medley of asparagus, red bell pepper, carrot, and zucchini—seared and glazed with a flavorful teriyaki sauce. See more →
Lactate, Fuel Selection, and Metabolic Flexibility
How lactate helps the body match its fuel to the demands of exercise See more →
Italian Chicken Antipasto Salad
A hearty Italian-inspired salad with grilled chicken, crisp greens, olives, artichokes, and a creamy herb dressing. See more →
Obesity and the Mitochondrial Machinery That Makes ATP
Reduced ATP production may reflect a protective response to metabolic stress See more →
Chipotle Beef with Guacamole & Pico de Gallo
Robustly spiced ground beef is topped with a creamy guacamole and a zesty pico de gallo, delivering a satisfying blend of smoky, spicy, and tangy flavors. See more →
Bringing the Mind into Medicine
Why Integrating Science and Experience is the Way Forward See more →
Creamy Chicken & Cauliflower Soup
Creamy soup with shredded chicken, buttery cauliflower, and cream cheese See more →
Another look at the history behind radiation risk science
Why Scientists Didn’t Study a Second Generation After the Atomic Bombs See more →
Spiced Steak Salad
Salad featuring seared flank steak seasoned with cumin, paprika, and cayenne, served atop a crisp medley of romaine, cherry tomatoes, cucumber, celery, red onion, and avocado. See more →
7 rounds, for reps:
Dumbbell push jerk for 45 seconds
Rest 15 seconds
Weighted step-ups for 45 seconds
Rest 15 seconds
Use two DBs for the jerks, then hold one DB for the step-ups.
Men use 70-lb DBs and a 20” box.
Women use 45-lb DBs and a 20” box.
For load:
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Additionally, practice slowly descending from a handstand for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds for time of:
25 walking lunge steps
15 burpees
5 muscle-ups
Additionally, practice jump rope skills for 20 minutes (double-unders, triple-unders, cross-overs, etc.)
See more →For time:
40 med ball cleans
Run 800 meters
40 med ball cleans
Run 800 meters
40 med ball cleans
Men use a 20-lb. ball
Women use a 14-lb. ball
For load:
Deadlift 7-7-7-7-7 reps
Additionally, accumulate 3 minutes of an L-sit hold.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Strict pull-ups
w/ 20 double-unders
Reps of the pull-ups decrease each round, while the double-unders stay at 20. 10 pull-ups and 20 DUs, then 9 pull-ups and 20 DUs, then 8 pull-ups and 20 DUs, etc.
If you cannot complete 10 strict pull-ups while fresh, begin at a later round (8, 7, etc.) so each round remains manageable. You will likely still break the pull-ups into multiple sets, but avoid starting with a round you cannot complete.
See more →For load:
Bench press 5-5-3-3-3-1-1-1-1 reps
Additionally, practice scales or balance drills for 20 minutes.
Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.
See more →For time:
Run 5K
Compare to 260626.
See more →Hatch Chile Chicken Skillet
Chicken breast seared and smothered in a flavorful blend of roasted Hatch chiles, melted mozzarella, and aromatic herbs. See more →Ingredients
6 oz chicken breast
2 Hatch chiles, roasted and chopped
3 oz mozzarella cheese, shredded
2 Tbsp butter
2 Tbsp fresh basil, chopped
¼ red onion, sliced
1 clove garlic, minced
½ tsp dried oregano
¼ tsp coriander
Salt and pepper to taste
Macronutrients
Protein: 57g
Fat: 52g
Carbs: 7g
Herbed Beef & Egg Rings
Juicy, herb-seasoned ground beef rings filled with eggs, pan-seared in rich butter or ghee. See more →Ingredients
1 Tbsp butter, ghee, or tallow (for cooking)
12 oz ground beef (80/20 or fattier for extra fat content)
3 small eggs
1 tsp chopped fresh parsley
½ tsp chopped fresh thyme
½ tsp garlic powder
½ tsp onion powder
¼ tsp dried oregano
Salt and pepper, to taste
Macronutrients
Protein: 93g
Fat: 93g
Carbs: 3g
Spinach and Artichoke Stew with Chicken
A creamy, comforting stew with tender chicken, spinach, and artichokes in a savory, rich broth. See more →Ingredients
1 lb boneless, skinless, chicken thighs, cut into bite-sized pieces
2 Tbsp butter or tallow
2 cloves garlic, minced
1 cup canned artichoke hearts, quartered
3 cups fresh spinach
1 cup chicken broth
½ cup heavy cream
¼ cup grated Parmesan cheese
Salt and black pepper, to taste
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 32g
Carbs: 6g
Beef Bourguignon
Tender beef simmered in a rich red wine and beef broth reduction with mushrooms, bacon, and herbs. See more →Ingredients
For the Stew:
2 lb beef chuck roast, cut into 1 ½-inch cubes
4 oz thick-cut bacon, diced
3 Tbsp butter or beef tallow (for searing)
2 cups mushrooms, quartered
1 medium onion, diced
2 cloves garlic, minced
1 cup dry red wine (full-bodied, keto-friendly)
1 ½ cups beef broth (unsalted)
2 Tbsp tomato paste
1 tsp fresh thyme (or ½ tsp dried)
2 bay leaves
Salt and black pepper, to taste
For Thickening (optional):
2 oz cream cheese (adds creaminess while keeping carbs low)
Optional Garnish:
Fresh parsley, chopped
Macronutrients
(per serving, serves 6)
Protein: 33g
Fat: 39g
Carbs: 5g
Goat Cheese Stuffed Chicken Breasts
Chicken breasts rolled with a creamy, herbed goat cheese filling, seared and oven-baked. See more →Ingredients
2 chicken breasts
¼ cup goat cheese
2 Tbsp sundried tomatoes, chopped
1 Tbsp fresh basil, chopped
1 Tbsp butter
Salt, pepper, garlic powder
Macronutrients
(per serving, makes 2)
Protein: 41g
Fat: 18g
Carbs: 4g
Teriyaki Beef & Asparagus Rolls with Sesame Seeds
Flank steak slices wrapped around a medley of asparagus, red bell pepper, carrot, and zucchini—seared and glazed with a flavorful teriyaki sauce. See more →Ingredients
1 flank steak, thinly sliced (6 oz)
3 asparagus spears, cut into 1-inch pieces
¼ red bell pepper, sliced
½ carrot, sliced
¼ small zucchini, sliced
2 tsp coconut oil
1 tsp white sesame seeds
2 Tbsp soy sauce
1 Tbsp white vinegar
½ Tbsp ginger, peeled, minced
1 garlic clove, minced
¼ tsp red pepper flakes
Salt and pepper to taste
Macronutrients
Protein: 41g
Fat: 20g
Carbs: 13g
Italian Chicken Antipasto Salad
A hearty Italian-inspired salad with grilled chicken, crisp greens, olives, artichokes, and a creamy herb dressing. See more →Ingredients
For the Salad:
6 oz grilled chicken breast, sliced
2 cups mixed salad greens (romaine, arugula, or spinach)
¼ cup cherry tomatoes, halved
¼ cup marinated artichoke hearts, chopped
¼ cup cucumber, sliced
¼ cup Kalamata olives
2 oz fresh mozzarella (pearls or sliced)
1 Tbsp red onion, thinly sliced
For the Creamy Italian Dressing:
3 Tbsp olive oil
1 Tbsp red wine vinegar
1 Tbsp mayonnaise
½ tsp dried oregano
½ tsp garlic powder
½ tsp Dijon mustard
Salt and pepper, to taste
Optional Garnish:
Fresh basil leaves, torn
Macronutrients
(makes 2 servings)
Protein: 35g
Fat: 38g
Carbs: 8g
Chipotle Beef with Guacamole & Pico de Gallo
Robustly spiced ground beef is topped with a creamy guacamole and a zesty pico de gallo, delivering a satisfying blend of smoky, spicy, and tangy flavors. See more →Ingredients
6 oz ground beef
1 Tbsp butter
½ tsp chipotle powder
¼ tsp of ground cumin
¼ tsp of smoked paprika
¼ yellow onion, diced
2 Tbsp red bell pepper, diced
3 Tbsp avocado
1 ½ oz lime juice, divided
¼ red onion, diced
2 cloves garlic, minced
1 oz cilantro, chopped, divided
¼ large tomato, diced
1 ½ tsp of jalapeno, sliced
Salt and pepper to taste
Macronutrients
Protein: 46g
Fat: 46g
Carbs: 21 g
Creamy Chicken & Cauliflower Soup
Creamy soup with shredded chicken, buttery cauliflower, and cream cheese See more →Ingredients
1 Tbsp butter
½ cup chopped onion (optional)
2 cloves garlic, minced
1 cup cauliflower florets, chopped small
1 cup shredded cooked chicken (skin on, if possible)
½ cup chopped spinach or kale
2 cups chicken broth
½ cup heavy cream
2 oz cream cheese, cubed
2 Tbsp grated Parmesan, plus extra for garnish
2 slices bacon, cooked crisp and crumbled (optional)
½ tsp dried thyme
½ tsp dried oregano
½ tsp paprika
Salt and freshly ground pepper, to taste
Macronutrients
Protein: 70g
Fat: 90g
Carbs: 20g
Spiced Steak Salad
Salad featuring seared flank steak seasoned with cumin, paprika, and cayenne, served atop a crisp medley of romaine, cherry tomatoes, cucumber, celery, red onion, and avocado. See more →Ingredients
4 oz flank steak, sliced thin
1 Tbsp red onion, diced
1 cup romaine lettuce, chopped
¼ avocado, sliced
¼ Tbsp ground cumin
4 cherry tomatoes, halved
¼ cup cucumber, sliced
1 Tbsp butter
¼ tsp smoked paprika
1 Tbsp parsley, chopped
1 Tbsp olive oil
¼ tsp cayenne pepper
¼ cup celery, sliced
Salt and pepper to taste
1 lemon wedge
Macronutrients
Protein: 24g
Fat: 27g
Carbs: 8g
Is Red Meat Really a Health Risk?
A Review Finds the Evidence Is Weak and the Risks Are Small
The First Human Fired by AI
What happens when an AI becomes the boss?
Working Wounded
Injury, athletic performance, rehabilitation, strength, and training through adversity
Could AI Set Your Salary?
“Rogue” Agents, Robot Subs, and More...
Women’s Health Across the Lifespan
Hormonal balance, menopause, metabolic health, breast screening, and women’s longevity
Lactate, Fuel Selection, and Metabolic Flexibility
How lactate helps the body match its fuel to the demands of exercise
Obesity and the Mitochondrial Machinery That Makes ATP
Reduced ATP production may reflect a protective response to metabolic stress
Bringing the Mind into Medicine
Why Integrating Science and Experience is the Way Forward
Another look at the history behind radiation risk science
Why Scientists Didn’t Study a Second Generation After the Atomic Bombs
A Beginner’s Routine
Building real fitness from nothing but a barbell and a plan
Grilled Chicken & Mango Avocado Salad
This salad pairs grilled chicken with fresh greens, creamy avocado, sweet mango, and crisp vegetables for a vibrant mix of textures and flavors.
See more →
Diet Modulates Brain Network Stability
Ketones stabilize brain networks while glucose has the opposite effect
See more →
