What About Recovery?
Coach Glassman argues that most athletes are limited more by insufficient training intensity than by inadequate recovery See more →
7 ways that diet can affect — and improve — your mental health
Metabolism and mitochondrial functioning seem to have far more to do with mental health than many people might expect. See more →
Pesto, Mozzarella, and Prosciutto Frittata
A rich, savory frittata layered with creamy mozzarella, salty prosciutto, and herby pesto. See more →
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A critical appraisal of how insulin resistance and metabolic dysfunction may contribute to cognitive decline See more →
Chicken Meatballs & Mushrooms
Chicken meatballs browned in butter, simmered with mushrooms and garlic in a rich Worcestershire-spiked pan sauce. See more →
National War College Speech: Part 4
Results, functional movement, and the role of competition in training See more →
Ham & Swiss Breakfast Sandwich
A breadless breakfast sandwich stacked with Swiss cheese and ham between fluffy scrambled egg squares. See more →
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
See more →Regulation of Leptin Production in Humans
How insulin, cortisol, fasting, and meal timing influence the body's primary signal of stored energy See more →
Trout Piccata Skillet
Pan-seared trout fillets finished in a tangy lemon-caper butter sauce, served with garlic-sautéed green beans in ghee. See more →
Discovering that Hair Greying is Reversible
How Mitochondria May Be Involved in Stress-Induced Hair Greying See more →
Steak Chimichurri Bowls
Seared steak drizzled with herb-packed chimichurri butter, served over roasted cauliflower rice. See more →
Lemon Thyme Chicken
Crispy-seared chicken thighs simmered in a lemon-thyme pan sauce and served over rich, buttery creamed leeks. See more →
How does density of the inner mitochondrial membrane influence mitochondrial performance?
How cristae density, membrane structure, and proton signaling shape ATP production and metabolic function See more →
Kimchi Pork Bowl
Savory ground pork sautéed with kimchi and spices, served over garlic butter cauliflower rice and topped with a crispy fried egg and fresh scallions. See more →
Diet or Drugs, Calories or Carbohydrates?
Longevity medicine comes for your dog. Beneath the headlines, the carbohydrate-insulin model is now hiding in plain sight. See more →
Duck Egg Omelette
Rich duck egg omelette folded around sautéed mushrooms, thyme, and nutty Gruyère cheese. See more →
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
30-second plank hold on rings
Bike 15 calories
30-second hanging L-sit
Bike 15 calories
Sami Inkinen on Reversing Metabolic Disease
Virta Health founder explains how nutrition, metabolic health, and behavior change may reverse type 2 diabetes at scale See more →
10 1-minute rounds of:
1 legless rope climb
Max dumbbell thrusters
For load:
Jerk 5-5-3-3-3-1-1-1-1 reps
Additionally, practice scales for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Fatty 400s
5 rounds for time:
400-meter weighted run
Rest 3 minutes
Men carry a 50-lb dumbbell or kettlebell.
Women carry a 35-lb dumbbell or kettlebell.
Note the time at the end of each run, and rest exactly 3 minutes before starting the next.
See more →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
Like Linda, but lighter, and goes to 11.
First, determine your lean body mass—bodyweight minus fat mass—and use that to calculate your loads for each lift.
See more →10 rounds for time:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-up
For weighted pull-ups hold a dumbbell between your legs. Jettison the dumbbell after three reps and continue with strict pull-ups and then the kipping pull-ups, trying not to come off the bar during the round.
Men use a 45-lb DB.
Women use 35-lb DB.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
Run 800 meters
150 wall balls
Run 800 meters
Men throw a 20-lb. ball to 10’
Women throw a 14-lb. ball to 9’
For load:
Snatch 1-1-1-1-1-1-1 reps
Additionally, practice handstands for 20 minutes.
See more →12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
30-second plank hold on rings
Bike 15 calories
30-second hanging L-sit
Bike 15 calories
For the plank, hang rings from a pull-up bar a few inches off the floor (like a ring push-up).
See more →Beef & Cheese Pockets
Golden, crispy pockets filled with spiced beef and melted cheese. See more →Ingredients
Beef Filling:
1.5 lb lean ground beef (90/10)
1 medium white onion, finely diced
2 tsp diced chili (optional, or ½ tsp cayenne)
1 tsp garlic powder
1 tsp smoked paprika
1 tsp salt
1 tsp black pepper
1 tsp mixed herbs (oregano, thyme, rosemary blend)
1 Tbsp tallow or butter (for cooking)
Pocket Dough:
2.5 cups cauliflower florets (steamed and mashed, water pressed out)
4 oz shredded mozzarella
â…” cup almond flour
1 large egg
¼ tsp salt
Macronutrients
(per 2 pockets, makes 4 servings)
Protein: 39g
Fat: 35g
Carbs: 10g
Ingredients
4 beef tenderloin steaks (about 6 oz each)
1 Tbsp butter or tallow (for searing)
2 cloves garlic, smashed
1 sprig fresh rosemary or thyme (optional)
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 40g
Fat: 20g
Carbs: 0g
Pesto, Mozzarella, and Prosciutto Frittata
A rich, savory frittata layered with creamy mozzarella, salty prosciutto, and herby pesto. See more →Ingredients
8 large eggs
2 Tbsp butter or tallow (for cooking)
¼ cup heavy cream
¼ cup pesto (homemade or store-bought, no seed oils)
½ cup shredded mozzarella cheese
4 slices prosciutto, chopped or torn into pieces
Salt and black pepper, to taste
Fresh basil or parsley, chopped (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 22g
Fat: 32g
Carbs: 3g
Chicken Meatballs & Mushrooms
Chicken meatballs browned in butter, simmered with mushrooms and garlic in a rich Worcestershire-spiked pan sauce. See more →Ingredients
For the Meatballs:
1 lb ground chicken
1 egg
2 Tbsp grated parmesan
1 Tbsp fresh parsley, chopped
½ tsp onion powder
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper
1 Tbsp butter (for searing)
For the Mushroom Sauce:
1½ cups mushrooms, sliced (cremini or button)
2 cloves garlic, minced
2 Tbsp butter
1½ tsp Worcestershire sauce (sugar-free if possible)
¼ cup chicken broth
¼ tsp dried thyme
Salt & pepper, to taste
Optional Finishing:
1 tsp olive oil (for off-heat drizzle)
Fresh parsley or thyme for garnish
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 22g
Carbs: 3g
Ham & Swiss Breakfast Sandwich
A breadless breakfast sandwich stacked with Swiss cheese and ham between fluffy scrambled egg squares. See more →Ingredients
For the Egg Squares:
6 large eggs
2 Tbsp heavy cream
Salt & pepper, to taste
1 Tbsp butter (for baking dish)
For the Filling:
3 oz sliced Swiss cheese
3 oz sliced ham (sugar-free, nitrate-free)
1 tsp Dijon mustard (optional)
1 tsp butter (for warming ham)
Optional Finishing:
1 tsp olive oil (off heat drizzle)
Fresh chives or parsley for garnish
Macronutrients
(per sandwich, makes 2)
Protein: 34g
Fat: 38g
Carbs: 2g
Trout Piccata Skillet
Pan-seared trout fillets finished in a tangy lemon-caper butter sauce, served with garlic-sautéed green beans in ghee. See more →Ingredients
For the Trout Piccata:
2 trout fillets (5–6 oz each, skin-on or off)
Salt & black pepper, to taste
2 Tbsp butter or ghee (for searing)
2 Tbsp capers, drained
2 Tbsp fresh lemon juice
1 tsp lemon zest
¼ cup chicken broth (unsweetened)
Optional: chopped fresh parsley for garnish
For the Garlic-Ghee Green Beans:
2 cups green beans, trimmed
1½ Tbsp ghee
2 cloves garlic, minced
Salt, to taste
Macronutrients
(per serving, makes 2)
Protein: 35g
Fat: 33g
Carbs: 5g
Steak Chimichurri Bowls
Seared steak drizzled with herb-packed chimichurri butter, served over roasted cauliflower rice. See more →Ingredients
For the Steak:
1 lb flank, skirt, or sirloin steak
Salt & pepper, to taste
1 tsp garlic powder
1 Tbsp butter or ghee (for searing)
For the Chimichurri Butter:
2 Tbsp butter, softened
1 Tbsp fresh parsley, chopped
1 Tbsp fresh cilantro, chopped
1 clove garlic, minced
1 tsp red wine vinegar
½ tsp chili flakes or minced red chili (optional)
Salt, to taste
For the Roasted Cauliflower Rice:
3 cups riced cauliflower (fresh or thawed frozen)
1 Tbsp butter or ghee, melted
½ tsp smoked paprika
Salt & pepper, to taste
Macronutrients
(per serving, serves 2)
Protein: 48g
Fat: 38g
Carbs: 5g
Lemon Thyme Chicken
Crispy-seared chicken thighs simmered in a lemon-thyme pan sauce and served over rich, buttery creamed leeks. See more →Ingredients
For the Chicken:
4 bone-in, skin-on chicken thighs
Salt & black pepper, to taste
1 tsp garlic powder
1 tsp fresh thyme leaves (or ½ tsp dried)
1 Tbsp ghee or butter (for searing)
1 tsp lemon zest
1 Tbsp lemon juice
For the Creamed Leeks:
2 medium leeks, white & light green parts sliced into thin rounds
2 Tbsp butter
½ cup heavy cream
Salt & pepper, to taste
Optional: pinch of nutmeg or extra thyme
Macronutrients
(per serving, serves 2)
Protein: 42g
Fat: 48g
Carbs: 8g
Kimchi Pork Bowl
Savory ground pork sautéed with kimchi and spices, served over garlic butter cauliflower rice and topped with a crispy fried egg and fresh scallions. See more →Ingredients
6 oz ground pork (80/20 or fattier preferred)
½ cup sugar-free kimchi, chopped
2 eggs
1 ½ cups cauliflower rice (fresh or frozen)
1 garlic clove, minced
2 Tbsp butter or tallow (divided)
1 tsp sesame oil (optional, off heat only)
1 scallion, thinly sliced
½ tsp ginger, minced
½ tsp red pepper flakes (optional)
Salt & pepper to taste
1 tsp olive oil (for finishing drizzle – optional)
Macronutrients
(per serving, makes 2)
Protein: 30g
Fat: 40g
Carbs: 6g
Duck Egg Omelette
Rich duck egg omelette folded around sautéed mushrooms, thyme, and nutty Gruyère cheese. See more →Ingredients
2 duck eggs
¼ cup shredded Gruyère
½ cup mushrooms, sliced
1 tsp fresh thyme
1 Tbsp butter
Salt & pepper
Macronutrients
(per serving, makes 1)
Protein: 25g
Fat: 32g
Carbs: 3g
What About Recovery?
Coach Glassman argues that most athletes are limited more by insufficient training intensity than by inadequate recovery
7 ways that diet can affect — and improve — your mental health
Metabolism and mitochondrial functioning seem to have far more to do with mental health than many people might expect.
Is Alzheimer’s Disease a Type 3 Diabetes?
A critical appraisal of how insulin resistance and metabolic dysfunction may contribute to cognitive decline
National War College Speech: Part 4
Results, functional movement, and the role of competition in training
Regulation of Leptin Production in Humans
How insulin, cortisol, fasting, and meal timing influence the body's primary signal of stored energy
Discovering that Hair Greying is Reversible
How Mitochondria May Be Involved in Stress-Induced Hair Greying
Unbreakable - Miami
Health Retreat 2026
How does density of the inner mitochondrial membrane influence mitochondrial performance?
How cristae density, membrane structure, and proton signaling shape ATP production and metabolic function
Diet or Drugs, Calories or Carbohydrates?
Longevity medicine comes for your dog. Beneath the headlines, the carbohydrate-insulin model is now hiding in plain sight.
Sami Inkinen on Reversing Metabolic Disease
Virta Health founder explains how nutrition, metabolic health, and behavior change may reverse type 2 diabetes at scale
Baked Spaghetti with Zoodles
A cheesy, oven-baked spaghetti casserole made with savory meat sauce, spiralized zucchini noodles, and gooey melted cheese.
See more →
The Layperson's Guide to Hyperlipid
An introduction to the ROS theory of obesity and how mitochondria regulate energy balance.
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