Chicken and Cauliflower Rice Casserole
A creamy, cheesy comfort dish with tender chicken, seasoned cauliflower rice, and a golden baked finish. See more →
What are Mitochondrial Diseases?
Examining the Biology and Experience of Genetic Mitochondrial Defects See more →
Creamy Lobster Bisque
A velvety, luxurious soup made with lobster meat, aromatics, and a rich cream base. See more →
Rape Law Was Written for Fathers and Husbands – The Cornell Case Revisits this Precedent
How a Cornell student's report was read by campus police, a prosecutor, and a Title IX panel, and why the law gave them such different results. See more →
Chipotle Chicken with Cauliflower Mexican Rice
Smoky, spicy chipotle chicken served with flavorful Mexican-style cauliflower rice. See more →
The Supplement Scare that Didn’t Test the Supplement
Higher blood tyrosine was linked to earlier death in men. Nobody was assigned to take tyrosine. The headlines left that out. See more →
Grilled Halloumi and Steak Salad
Grilled steak and golden halloumi served over crisp arugula and roasted peppers, finished with a bright lemon-garlic-oregano dressing. See more →
2003 Interview with Coach Glassman
A 2003 conversation with Greg Glassman on fitness, conditioning, intensity, and training principles that still deserve a second look. See more →
Asian Chicken & Eggplant Stir-Fry
Tender eggplant and juicy chicken thigh sautéed in garlic, ginger, and coconut aminos, finished with scallions and sesame. See more →
The Metal You Taste After a Hard Workout
What actually causes that metallic taste when you push your heart and lungs to the limit. See more →
Buttered Salmon with Garlic and Feta Topping
Salmon baked in rich butter and topped with a creamy, garlicky feta mixture for a simple yet decadent high-protein, low-carb meal. See more →
Meta Knows Your Kids’ Faces, Rite Aid Knows Your Name, and WordPress Doesn’t Know Anything Anymore
A closer look at the AI, privacy, surveillance, and tech stories behind the headlines. See more →
Chicken Shawarma
Spiced chicken thighs marinated in warm Middle Eastern spices and seared in rich, golden butter, served with cucumber yogurt sauce or cauliflower tabbouleh. See more →
Mitochondrial Dysfunction as the Origin of Cancer
Cancer as a metabolic disease—and the case against the somatic mutation theory See more →
Cilantro-Lime Grilled Steak with Creamy Lime Sauce
Marinated grilled steak, served with a tangy, herby, creamy lime sauce. See more →
The Expert With Connections
Experts the media turns to, and the connections they don't always mention See more →
Creamy Chicken & Mushrooms
Seared chicken thighs in a luscious, herb-infused mushroom cream sauce made with ghee, garlic, and coconut cream. See more →
The Backdoor in the Medicaid Rule
The new federal restriction on Medicaid funding for pediatric gender-affirming medication and surgery is being covered as a culture-war story. See more →
Ginger Butter Salmon with Sesame and Garlic Broccoli
Salmon fillets steamed in foil with butter, soy, ginger, and garlic, then finished with sesame seeds and scallions—served with tender garlicky broccoli. See more →
5 rounds for time:
5 handstand push-ups
5 deadlifts, adding weight
Choose a handstand push-up variation that is very difficult for you. You should be able to do a set of 5 when fresh, but barely.
Do the same with the deadlift: start heavy, then add weight each round.
See more →For time:
Run 10k
Ideally on a trail, if you have a good course.
See more →Rest
Rest day
30-20-10 reps for time:
Sumo deadlift high-pulls
Push-ups
Men use 95-lb for SDHP.
Women use 65-lb for SDHP.
5 rounds for time:
10 strict toes-to-bar
Run 400 meters
Additionally, stretch for 20 minutes.
See more →For load:
Deadlift 5-5-3-3-1-1 reps
Bench press 5-5-3-3-1-1 reps
Complete all the sets of deadlifts, then move on to the sets on the bench. Rest at least 3 minutes between sets.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Fran
21-15-9 reps for time:
Thrusters
Pull-ups
Men use 95-lb for thrusters.
Women use 65-lb for thrusters.
4 rounds for time:
500-m row
L-sit, from the ground, for same time as row
If the row takes 2:00, accumulate 2:00 of L-sit. If the row only takes 1:30, accumulate 1:30 of L-sit.
Pick an L-sit variation that you can hold for at least 45 seconds when fresh.
See more →For load:
Thruster 5-5-3-3-1-1 reps
Weighted pull-ups 5-5-3-3-1-1 reps
Complete all the sets of thrusters, then move on to the sets of the pull-ups. Rest at least 3 minutes between sets.
See more →Chicken and Cauliflower Rice Casserole
A creamy, cheesy comfort dish with tender chicken, seasoned cauliflower rice, and a golden baked finish. See more →Ingredients
3 cups cooked chicken, shredded or diced
3 cups cauliflower rice
½ cup sour cream
½ cup shredded cheddar cheese
¼ cup grated Parmesan cheese
2 Tbsp butter or tallow
½ tsp garlic powder
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 39g
Fat: 29g
Carbs: 5g
Creamy Lobster Bisque
A velvety, luxurious soup made with lobster meat, aromatics, and a rich cream base. See more →Ingredients
2 Tbsp butter or tallow (for sautéing)
½ lb cooked lobster meat (claw and tail), chopped
Salt and pepper, to taste
½ cup chopped celery
¼ cup chopped onion
1 clove garlic, minced
½ tsp smoked paprika
½ tsp thyme (dried or fresh)
¼ tsp cayenne pepper (optional, for heat)
1½ cups seafood stock or chicken broth (no sugar added)
½ cup heavy cream
¼ cup cream cheese
1 Tbsp tomato paste (no sugar added)
1 tsp lemon juice
Optional: 1 tsp olive oil (cold drizzle for finishing)
Optional garnish: chopped chives or parsley, lemon zest
Macronutrients (whole batch)
Protein: 108g
Fat: 136g
Carbs: 16g
Chipotle Chicken with Cauliflower Mexican Rice
Smoky, spicy chipotle chicken served with flavorful Mexican-style cauliflower rice. See more →Ingredients
For the Chicken:
1 lb chicken thighs or breasts
2 Tbsp butter or tallow (for cooking)
1 chipotle pepper in adobo, minced (or 1 tsp chipotle paste)
1 tsp smoked paprika
½ tsp garlic powder
½ tsp cumin
Salt and black pepper, to taste
1 Tbsp lime juice
For the Cauliflower Mexican Rice:
3 cups cauliflower rice
1 Tbsp butter or tallow
1 small tomato, finely diced
¼ cup onion, finely diced
1 clove garlic, minced
¼ cup fresh cilantro, chopped
½ tsp cumin
Salt and pepper, to taste
1 Tbsp lime juice
Macronutrients
(per serving, serves 4)
Protein: 33g
Fat: 28g
Carbs: 6g
Grilled Halloumi and Steak Salad
Grilled steak and golden halloumi served over crisp arugula and roasted peppers, finished with a bright lemon-garlic-oregano dressing. See more →Ingredients
For the Salad:
6 oz sirloin steak, seasoned with salt and pepper
4 oz halloumi cheese, sliced into ¼-inch thick slabs
2 cups fresh arugula
½ cup roasted red bell peppers, sliced into strips
1 Tbsp butter (for searing steak)
Salt and black pepper, to taste
For the Lemon Garlic Oregano Dressing:
2 Tbsp olive oil
1 Tbsp balsamic vinegar
1 Tbsp lemon juice
½ tsp Dijon mustard
1 clove garlic, finely minced
½ tsp dried oregano
¼ tsp sea salt
¼ tsp black pepper
Macronutrients
Protein: 50g
Fat: 40g
Carbs: 6g
Asian Chicken & Eggplant Stir-Fry
Tender eggplant and juicy chicken thigh sautéed in garlic, ginger, and coconut aminos, finished with scallions and sesame. See more →Ingredients
2 small Asian eggplants (or 1 large), cut into ½-inch thick wedges
¾ lb boneless, skinless chicken thighs, cut into bite-sized strips
Salt and pepper, to taste
2½ Tbsp ghee or unsalted butter (for cooking)
1 clove garlic, minced
1 tsp fresh ginger, grated
2 Tbsp coconut aminos
1 tsp rice vinegar (optional)
1 tsp toasted sesame oil (finishing only)
1 scallion, sliced
Optional: ½ tsp red pepper flakes or sliced fresh chili for heat
Macronutrients
(makes 2 servings)
Protein: 29g
Fat: 27g
Carbs: 8g
Buttered Salmon with Garlic and Feta Topping
Salmon baked in rich butter and topped with a creamy, garlicky feta mixture for a simple yet decadent high-protein, low-carb meal. See more →Ingredients
4 salmon fillets (about 6 oz each)
3 Tbsp butter or tallow (melted)
2 cloves garlic, minced
½ cup crumbled feta cheese
2 Tbsp heavy cream
1 Tbsp lemon juice
1 Tbsp fresh parsley or dill, chopped
Salt and black pepper, to taste
Lemon wedges, for serving
Macronutrients
(per serving, serves 4)
Protein: 48g
Fat: 38g
Carbs: 2g
Chicken Shawarma
Spiced chicken thighs marinated in warm Middle Eastern spices and seared in rich, golden butter, served with cucumber yogurt sauce or cauliflower tabbouleh. See more →Ingredients
2 chicken thighs
1 Tbsp melted butter (for marinade)
1 Tbsp butter (for cooking)
1 Tbsp lemon juice
1 clove garlic, minced
1 tsp ground cumin
1 tsp smoked paprika
½ tsp ground coriander
½ tsp ground turmeric
¼ tsp ground cinnamon
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
1 Tbsp olive oil (for garnish)
Fresh parsley or mint, for garnish
Lemon wedges, for serving
Macronutrients
Protein: 40g
Fat: 70g
Carbs: 7g
Cilantro-Lime Grilled Steak with Creamy Lime Sauce
Marinated grilled steak, served with a tangy, herby, creamy lime sauce. See more →Ingredients
For the Steak Marinade:
6 oz flank or skirt steak
1 Tbsp butter (melted)
1 Tbsp fresh lime juice
1 tsp lime zest
1 clove garlic, minced
1 Tbsp fresh cilantro, finely chopped
½ tsp cumin
Salt and pepper, to taste
For the Creamy Lime Sauce:
2 Tbsp sour cream
1 tsp avocado oil, mayonnaise
1 tsp lime juice
½ tsp lime zest
1 tsp chopped fresh cilantro
Pinch of garlic powder
Salt and pepper, to taste
Macronutrients:
Protein: 42g
Fat: 39g
Carbs: 3g
Creamy Chicken & Mushrooms
Seared chicken thighs in a luscious, herb-infused mushroom cream sauce made with ghee, garlic, and coconut cream. See more →Ingredients
6 oz chicken thighs, boneless & skinless
1 Tbsp butter or ghee
1 cup mushrooms, sliced (cremini or button)
1 clove garlic, minced
¼ cup chicken bone broth
¼ cup coconut cream (scooped from top of a chilled can)
½ tsp dried thyme
¼ tsp black pepper
Salt, to taste
1 tsp olive oil (for finishing)
1 Tbsp fresh parsley, chopped (optional)
Macronutrients
Protein: 43g
Fat: 32g
Carbs: 4g
Ginger Butter Salmon with Sesame and Garlic Broccoli
Salmon fillets steamed in foil with butter, soy, ginger, and garlic, then finished with sesame seeds and scallions—served with tender garlicky broccoli. See more →Ingredients
For the Salmon:
6 oz salmon fillet
1 Tbsp butter, divided
1 Tbsp soy sauce
½ tsp freshly grated ginger
½ clove garlic, minced
1 tsp sesame seeds
1 Tbsp sliced scallions
For the Broccoli:
1 cup broccoli florets
1 Tbsp butter
½ clove garlic, minced
½ tsp freshly grated ginger
Salt and pepper to taste
Macronutrients
Protein: 35g
Fat: 35g
Carbs: 6g
What are Mitochondrial Diseases?
Examining the Biology and Experience of Genetic Mitochondrial Defects
Rape Law Was Written for Fathers and Husbands – The Cornell Case Revisits this Precedent
How a Cornell student's report was read by campus police, a prosecutor, and a Title IX panel, and why the law gave them such different results.
The Supplement Scare that Didn’t Test the Supplement
Higher blood tyrosine was linked to earlier death in men. Nobody was assigned to take tyrosine. The headlines left that out.
2003 Interview with Coach Glassman
A 2003 conversation with Greg Glassman on fitness, conditioning, intensity, and training principles that still deserve a second look.
The Metal You Taste After a Hard Workout
What actually causes that metallic taste when you push your heart and lungs to the limit.
Meta Knows Your Kids’ Faces, Rite Aid Knows Your Name, and WordPress Doesn’t Know Anything Anymore
A closer look at the AI, privacy, surveillance, and tech stories behind the headlines.
Mitochondrial Dysfunction as the Origin of Cancer
Cancer as a metabolic disease—and the case against the somatic mutation theory
The Expert With Connections
Experts the media turns to, and the connections they don't always mention
The Backdoor in the Medicaid Rule
The new federal restriction on Medicaid funding for pediatric gender-affirming medication and surgery is being covered as a culture-war story.
Can Your Body Make More GLP-1 Naturally?
The GLP-1 You Already Have
Lemony Broccoli Salad with Chicken
A bright, tangy salad with tender chicken, crisp broccoli, and fresh lemon dressing.
See more →
15-minute AMRAP
Complete as many rounds as possible in 15 minutes of:
12 med ball cleans
12 weighted step-ups
12-calorie row
How Sugar Drives Heart Disease
Why sugar, not just saturated fat, deserves attention in heart disease
See more →
