Beef Jalapeño Casserole
Spiced ground beef, roasted cauliflower, and sharp cheddar baked into a cheesy, comforting casserole, topped with fresh cilantro and jalapeño heat. See more →
Chicken Drumsticks with Zucchini Wedges
Crispy, oven-roasted chicken drumsticks coated in fresh herbs and spices, served alongside golden, caramelized zucchini wedges roasted in ghee. See more →
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Coconut Beef Skillet
Seared beef strips simmered in a rich coconut-lime sauce with ginger, garlic, and wilted greens for a warming, deeply flavorful one-pan meal. See more →
Eggplant & Pork Stir-Fry
A rich and savory stir-fry featuring tender ground pork, silky eggplant, and aromatic ginger, all cooked in butter and finished with a drizzle of olive oil. See more →
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Lettuce Crunchwrap
This crunchwrap features seasoned beef, cheese, and creamy sauce all wrapped in crisp iceberg lettuce and seared in butter for that golden, satisfying crunch. See more →
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Swedish Meatballs
Pan-seared meatballs in a rich, buttery cream sauce — this take on the Swedish classic skips the breadcrumbs but keeps all the comforting flavor. See more →
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Paprika Chicken with Cauliflower
Chicken thighs simmered in a smoky Hungarian paprika sauce, served over buttery cauliflower florets. See more →
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Szechuan Beef & Peppers
Bold, spicy Szechuan-style beef stir-fried with tender peppers in butter, delivering deep heat and umami. See more →
7 rounds for reps:
Dumbbell push press for 45 seconds
Rest 15 seconds
Box jump for 45 seconds
Rest 15 seconds
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Spinach Artichoke Chicken Dip
A rich, cheesy spinach and artichoke dip loaded with shredded chicken, topped with golden bubbly cheese and served warm with crisp veggies for dipping. See more →
Halloumi & Roasted Veggie Bake
A savory bake featuring golden halloumi with roasted tomatoes, bell peppers, and onions, brightened with fresh lemon and finished with a drizzle of olive oil. See more →
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
5 L pull-ups
10 ring dips
20 single-leg squats
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5 rounds:
90-second bike sprint
Rest
Start each round every 5 minutes (rest 3.5 minutes.)
Additionally, accumulate 3 minutes of holding support on the rings.
See more →For load:
Overhead squat 7-7-7-7-7 reps
Additionally, practice rope climbs for 15 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →4 rounds for time:
50-foot handstand walk
800-meter run
If you struggle with the handstand walk, spend no more than 2 minutes each round attempting the 50 feet, or hold inverted for that time.
See more →For time:
100 squats
100 sit-ups
100 push-ups
100 pull-ups
Compare to 260329 (sim.)
See more →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 →7 rounds for reps:
Dumbbell push press for 45 seconds
Rest 15 seconds
Box jump for 45 seconds
Rest 15 seconds
Men use 70-lb DBs and jump a 30” box.
Women use 50-lb DBs and jump a 24” box.
3 rounds for time:
21 power cleans
Run 400 meters
Men use 135 lb.
Women use 95 lb.
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
5 L pull-ups
10 ring dips
20 single-leg squats
Keep the pull-ups and dips as strict as possible for as long as possible.
See more →Beef Jalapeño Casserole
Spiced ground beef, roasted cauliflower, and sharp cheddar baked into a cheesy, comforting casserole, topped with fresh cilantro and jalapeño heat. See more →Ingredients
1 lb ground beef (80/20 preferred)
1 small head cauliflower, cut into small florets (about 4 cups)
1 small onion, diced
2 cloves garlic, minced
1–2 jalapeños, sliced (seeds removed for less heat)
1 tsp smoked paprika
½ tsp cumin
Salt & pepper, to taste
2 cups shredded cheddar cheese
¼ cup heavy cream
1 Tbsp butter (for cooking)
2 Tbsp chopped fresh cilantro (plus more for garnish)
Macronutrients
(per serving, makes 4)
Protein: 38g
Fat: 45g
Carbs: 8g
Chicken Drumsticks with Zucchini Wedges
Crispy, oven-roasted chicken drumsticks coated in fresh herbs and spices, served alongside golden, caramelized zucchini wedges roasted in ghee. See more →Ingredients
For the Chicken Drumsticks:
6 chicken drumsticks (skin-on)
1½ Tbsp ghee, melted
1 tsp dried thyme
1 tsp dried oregano
½ tsp garlic powder
½ tsp smoked paprika
Salt & black pepper, to taste
For the Zucchini Wedges:
2 medium zucchini, cut into thick wedges
1½ Tbsp ghee, melted
½ tsp dried basil or Italian seasoning
Salt & pepper, to taste
Optional Finishing:
1 tsp olive oil (off heat drizzle)
Fresh parsley or lemon wedges (optional garnish)
Macronutrients
(per serving, makes 3)
Protein: 42g
Fat: 35g
Carbs: 4g
Coconut Beef Skillet
Seared beef strips simmered in a rich coconut-lime sauce with ginger, garlic, and wilted greens for a warming, deeply flavorful one-pan meal. See more →Ingredients
10 oz flank or sirloin steak, thinly sliced against the grain
1 Tbsp butter or tallow
1 garlic clove, minced
1 tsp fresh ginger, grated
½ tsp red pepper flakes (optional)
½ cup full-fat canned coconut milk (unsweetened)
1 tsp fish sauce (or coconut aminos for less intensity)
1 tsp fresh lime juice
1 tsp lime zest
2 cups spinach or chopped kale
2 scallions, chopped
Salt & black pepper, to taste
1 tsp olive oil (optional, for finishing only)
Macronutrients
(per serving, makes 2)
Protein: 40g
Fat: 35g
Carbs: 5g
Eggplant & Pork Stir-Fry
A rich and savory stir-fry featuring tender ground pork, silky eggplant, and aromatic ginger, all cooked in butter and finished with a drizzle of olive oil. See more →Ingredients
6 oz ground pork
1½ Tbsp butter or tallow (for cooking)
1 cup eggplant, diced into 1-inch cubes
1 clove garlic, minced
1 tsp fresh ginger, grated
1 tsp coconut aminos (optional, for added umami)
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Optional garnish: chopped scallions or sesame seeds
Macronutrients
(makes 1 serving)
Protein: 40g
Fat: 45g
Carbs: 7g
Lettuce Crunchwrap
This crunchwrap features seasoned beef, cheese, and creamy sauce all wrapped in crisp iceberg lettuce and seared in butter for that golden, satisfying crunch. See more →Ingredients
6 oz ground beef
1 Tbsp butter or tallow (for cooking)
½ tsp chili powder
¼ tsp garlic powder
¼ tsp cumin
Salt and pepper, to taste
For the Crunchwrap Filling:
¼ cup shredded cheddar cheese
2 Tbsp sour cream
1 Tbsp salsa or chopped tomatoes
1 Tbsp chopped pickled jalapeños (optional, for kick)
1 large iceberg lettuce leaf (or use 2 overlapping leaves for durability)
To Finish:
1 tsp olive oil (for finishing)
Optional: chopped cilantro or green onions for garnish
Macronutrients
(makes 1 serving)
Protein: 42g
Fat: 45g
Carbs: 4g
Swedish Meatballs
Pan-seared meatballs in a rich, buttery cream sauce — this take on the Swedish classic skips the breadcrumbs but keeps all the comforting flavor. See more →Ingredients
For the Meatballs:
8 oz ground beef (or a mix of beef and pork)
1 egg
1 Tbsp grated Parmesan cheese (optional binder)
1 tsp onion powder
½ tsp garlic powder
½ tsp allspice
½ tsp salt
¼ tsp black pepper
1 Tbsp butter or tallow (for searing)
For the Sauce:
2 Tbsp butter or tallow
¼ cup beef broth
¼ cup heavy cream
1 tsp Dijon mustard
Salt and pepper, to taste
To Finish:
1 tsp olive oil (for finishing)
Optional: chopped parsley for garnish
Macronutrients
(makes 1 serving)
Protein: 50g
Fat: 55g
Carbs: 4g
Paprika Chicken with Cauliflower
Chicken thighs simmered in a smoky Hungarian paprika sauce, served over buttery cauliflower florets. See more →Ingredients
6 oz boneless, skin-on chicken thighs
1½ Tbsp butter or tallow (for searing and cooking)
½ cup cauliflower florets
¼ cup onion, finely chopped
1 clove garlic, minced
1 tsp Hungarian sweet paprika (or smoked paprika)
2 Tbsp sour cream (full-fat)
¼ cup chicken broth
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Optional garnish: chopped parsley or extra paprika dusting
Macronutrients
(makes 1 serving)
Protein: 40g
Fat: 40g
Carbs: 6g
Szechuan Beef & Peppers
Bold, spicy Szechuan-style beef stir-fried with tender peppers in butter, delivering deep heat and umami. See more →Ingredients
6 oz flank steak or sirloin, thinly sliced against the grain
1½ Tbsp butter or tallow (for cooking)
½ cup red bell pepper, sliced
½ cup green bell pepper, sliced
1 small shallot, thinly sliced
1 clove garlic, minced
1 tsp fresh ginger, grated
½ tsp crushed Szechuan peppercorns (adjust to heat tolerance)
1 tsp chili garlic paste or chili flakes (optional, to taste)
1 Tbsp coconut aminos (optional, low-carb umami)
Salt, to taste
1 tsp olive oil (for finishing)
Optional garnish: sliced scallions or toasted sesame seeds
Macronutrients
(makes 1 serving)
Protein: 44g
Fat: 36g
Carbs: 6g
Spinach Artichoke Chicken Dip
A rich, cheesy spinach and artichoke dip loaded with shredded chicken, topped with golden bubbly cheese and served warm with crisp veggies for dipping. See more →Ingredients
6 oz cooked chicken breast or thigh, shredded
1 Tbsp butter or tallow
1 cup spinach (fresh or frozen, squeezed dry)
½ cup artichoke hearts, chopped
¼ cup cream cheese
¼ cup sour cream
¼ cup shredded mozzarella cheese (plus 2 Tbsp for topping)
2 Tbsp grated Parmesan (plus 1 Tbsp for topping)
1 garlic clove, minced
Salt and pepper, to taste
1 tsp olive oil (for finishing)
For Veggie Dipper:
½ cup cucumber slices
½ cup celery sticks
½ cup bell pepper strips
½ cup raw zucchini rounds
Macronutrients
(makes 2 servings)
Protein: 34g
Fat: 36g
Carbs: 9g
Halloumi & Roasted Veggie Bake
A savory bake featuring golden halloumi with roasted tomatoes, bell peppers, and onions, brightened with fresh lemon and finished with a drizzle of olive oil. See more →Ingredients
5 oz halloumi cheese, sliced
½ cup cherry tomatoes, halved
½ cup red bell pepper, chopped
¼ cup red onion, thinly sliced
1 Tbsp butter or tallow (for roasting)
1 tsp dried oregano or thyme
1 tsp paprika
Zest of ½ lemon
1 tsp lemon juice (optional, for brightness)
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Lemon wedges, for serving
Macronutrients
(makes 1 serving)
Protein: 25g
Fat: 35g
Carbs: 8g
Community Support
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Study identifies a liver-derived enzyme that may link exercise to improved brain function
A Short History of Saturated Fat
The making and unmaking of a scientific consensus
Is Exercise Insurance Against Cognitive Decline?
A new mechanism helps explain how exercise supports long-term brain health
Cardiovascular Risk Factors on a Ketogenic Diet in Type 2 Diabetes
One-year intervention showed broad improvements in metabolic markers
Publication Bias, "Hyperpalatable" debate & GLP-1 Myths
Part 2 of Gary Taubes on The Feldman Protocol podcast
Is The Viral "Let's Buy Spirit Airlines" Campaign a Scam?
How to actually fact-check TikTok/Instagram campaigns in 2026
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Why caring about the details reflects the quality of coaching
Bad Science, Lost Knowledge & Funding Bias
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Will Subtracting Additives Equal Better Health?
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Ham & Swiss Breakfast Sandwich
A breadless breakfast sandwich stacked with Swiss cheese and ham between fluffy scrambled egg squares.
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Lean Linda
11-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts, 1.5xLBW
Bench presses, 1xLBW
Squat cleans, 0.75xLBW
LBW = Lean Body Weight
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How insulin, cortisol, fasting, and meal timing influence the body's primary signal of stored energy
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