White Fish Chowder
A rich, creamy chowder made with white fish, crisp bacon, and aromatic fennel. See more →
Spicy Ginger Ground Turkey Bowl with Cauliflower Rice
Ground turkey sautéed with fresh ginger, garlic, and chili, served over buttery cauliflower rice and topped with a creamy spicy drizzle. See more →
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Steak and Arugula Squash Salad
Flank steak served over a bed of peppery arugula with sweet caramelized onions, roasted butternut squash, and a tangy balsamic dressing. See more →
20-minute AMRAP:
Complete as many rounds as possible in 20 minutes of:
100-ft walking lunge
15 push presses
500-m row
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Eggplant & Turkey Spirals with Roasted Peppers
Tender eggplant spirals filled with seasoned ground turkey, roasted peppers, and cheese, baked in rich tomato sauce and finished with more cheese and fresh cilantro. See more →
Szechuan Beef & Peppers
Bold, spicy Szechuan-style beef stir-fried with tender peppers in butter, delivering deep heat and umami. See more →
Handstands
Handstands, hand walking, and pressing to the handstand are critical exercises to developing your athletic potential and essential components to becoming fit. See more →
Chicken Tinga Tacos
Tender shredded chicken simmered in a rich, smoky tinga sauce and served in crispy cheese taco shells or lettuce cups. See more →
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Shrimp & Avocado Lettuce Wraps
Shrimp and avocado lettuce wraps featuring tender shrimp, creamy avocado, and crisp lettuce, finished with lime and fresh herbs. See more →
20-minute AMRAP:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
10 strict pull-ups
15 ½-bodyweight thrusters
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Chicken and Cauliflower Rice Casserole
A creamy, cheesy comfort dish with tender chicken, seasoned cauliflower rice, and a golden baked finish. See more →
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Creamy Lobster Bisque
A velvety, luxurious soup made with lobster meat, aromatics, and a rich cream base. See more →
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Chipotle Chicken with Cauliflower Mexican Rice
Smoky, spicy chipotle chicken served with flavorful Mexican-style cauliflower rice. See more →
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For load:
Deadlift 5-3-3-2-2-2-1-1-1 reps
Try to add weight each set.
See more →Rest
Rest day
20-minute AMRAP:
Complete as many rounds as possible in 20 minutes of:
100-ft walking lunge
15 push presses
500-m row
Use the same load for the push presses that you used for the thrusters last Thursday.
See more →5 rounds for time:
10 bench presses
500-m row
Bench press 75% of your bodyweight if you can. If not, pick a load near your 10-rep max.
See more →Handstand practice
Practice handstands for 45 minutes
Wall holds, freestanding holds, pirouettes, walking, slow descents, kick-ups, bail-outs, etc.
Warm up, then pick a few drills that are appropriate for you and dedicate today to working the skill. See the Handstands article for some ideas.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →20-minute AMRAP:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
10 strict pull-ups
15 ½-bodyweight thrusters
Pull-ups and thrusters should be done in one set in the early rounds. If that’s not possible, pick a pull-up variation and reduce the thruster load. Aim for at least 4 rounds.
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
White Fish Chowder
A rich, creamy chowder made with white fish, crisp bacon, and aromatic fennel. See more →Ingredients
6 oz cod or halibut, cubed
2 slices bacon
½ bulb fennel, chopped
¼ cup celery, diced
¼ cup onion, diced
1 cup unsweetened almond milk
¼ cup heavy cream
1 Tbsp butter
Macronutrients
(per serving, makes 1)
Protein: 38g
Fat: 32g
Carbs: 7g
Spicy Ginger Ground Turkey Bowl with Cauliflower Rice
Ground turkey sautéed with fresh ginger, garlic, and chili, served over buttery cauliflower rice and topped with a creamy spicy drizzle. See more →Ingredients
6 oz ground turkey
1 tsp grated fresh ginger
1 clove garlic, minced
¼ tsp red pepper flakes (adjust to taste)
1 tsp soy sauce or coconut aminos
1 Tbsp butter (for turkey)
Salt and pepper, to taste
1 cup cauliflower rice
1 Tbsp butter (for cauliflower rice)
1 tsp lime juice (optional)
1 Tbsp chopped green onion or cilantro, for garnish
For the Spicy Drizzle:
2 Tbsp mayonnaise
½ tsp sriracha (or any sugar-free hot sauce)
½ tsp avocado oil (optional)
½ tsp white vinegar
Macronutrients
Protein: 35g
Fat: 50g
Carbs: 6g
Steak and Arugula Squash Salad
Flank steak served over a bed of peppery arugula with sweet caramelized onions, roasted butternut squash, and a tangy balsamic dressing. See more →Ingredients
4 ½ oz flank steak
¼ red onion, thinly sliced
2 tsp butter (for cooking)
2 Tbsp olive oil
1 Tbsp balsamic vinegar
2 cups arugula
¼ cup butternut squash, cubed
Salt and pepper to taste
Nutrition Facts:
Protein: 35g
Fat: 40g
Carbs: 8g
Eggplant & Turkey Spirals with Roasted Peppers
Tender eggplant spirals filled with seasoned ground turkey, roasted peppers, and cheese, baked in rich tomato sauce and finished with more cheese and fresh cilantro. See more →Ingredients
4 thin slices of eggplant (lengthwise)
6 oz. ground turkey
1/2 tbsp. butter (melted)
1/4 tsp. smoked paprika
1/4 tsp. ground cumin
1/4 tsp. garlic powder
Salt and pepper to taste
1/4 cup roasted red peppers (sliced)
1/2 cup tomato sauce (no sugar added)
1.5 oz. cotija cheese (crumbled), divided
1 tbsp. fresh cilantro (chopped)
Macronutrients
Protein: 40g
Fat: 30g
Carbohydrates: 10g
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
Chicken Tinga Tacos
Tender shredded chicken simmered in a rich, smoky tinga sauce and served in crispy cheese taco shells or lettuce cups. See more →Ingredients
1½ Tbsp butter or tallow (for sautéing)
1½ cups cooked shredded chicken (from rotisserie or poached breasts/thighs)
Salt and pepper, to taste
½ cup chopped onion
2 cloves garlic, minced
½ cup crushed tomatoes (no sugar added)
1 chipotle pepper in adobo (finely chopped)
1 tsp adobo sauce (from the chipotle can)
½ tsp smoked paprika
½ tsp cumin
½ tsp oregano
1 tsp apple cider vinegar
¼ cup chicken broth (no sugar added)
¼ tsp onion powder
Optional: 1 tsp olive oil (cold drizzle for finishing)
For Serving:
Cheese taco shells or butter lettuce leaves
1 Tbsp sour cream or avocado (optional)
Chopped cilantro, lime wedge (optional garnish)
Macronutrients
Protein: 68g
Fat: 34g
Carbs: 13g
Shrimp & Avocado Lettuce Wraps
Shrimp and avocado lettuce wraps featuring tender shrimp, creamy avocado, and crisp lettuce, finished with lime and fresh herbs. See more →Ingredients
1 Tbsp butter (for cooking)
1 lb raw shrimp (peeled and deveined)
½ tsp coarse sea salt
½ tsp cracked black pepper
½ tsp smoked paprika
¼ tsp garlic powder
1 ripe avocado, diced
1 Tbsp fresh lime juice
2 Tbsp chopped fresh cilantro
8 large butter lettuce leaves (or romaine leaves)
1 Tbsp extra virgin olive oil (for finishing)
Macronutrients
Protein: 96g
Fat: 58g
Carbs: 18g
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
Keep Your Cocaine
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Instagram glitched. Why did so many think they were being censored?
A glitch raises bigger questions about censorship and Big Tech’s control over what we see
CAR-T & GBM: More hope in the war on cancer
And more evidence that victory isn’t defined by survival or quality of life
Why Your Brain Needs Fat
The brain is built on fat—so why are we afraid to eat it?
Handstands
Handstands, hand walking, and pressing to the handstand are critical exercises to developing your athletic potential and essential components to becoming fit.
The Dementia-Prevention Trial That Matters More Than Its “55%” Headline
A closer look at what the 55% cognitive benefit really means
Improvements in Biomarkers From a Carbohydrate Restricted Diet
A simple, low-cost dietary intervention produced meaningful improvements in cardiovascular risk factors
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.
Crusted Chicken with Roasted Broccoli
Crispy, cheesy pork rind-crusted chicken breast roasted and served with buttery roasted broccoli.
See more →
Cargo Cult Science
Some remarks on science, pseudoscience, and learning how to not fool yourself.
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