Crispy Pork Belly Bites with Chili-Lime Aioli
Perfectly crisped pork belly cubes served with a zesty chili-lime aioli for a bold, rich, and tangy bite. See more →
Can You Build Muscle on a Low-Carb Ketogenic Diet?
What the Science Says with Dr. Ben Bikman See more →
Chicken “Pot Pie” Skillet
Creamy, savory chicken and veggies in a rich herb-infused sauce, finished with a golden cheese topping. See more →
Each row for time:
Row 1,000 meters
Rest 10 minutes
Row 1,000 meters
Rest 10 minutes
Row 1,000 meters
Low calorie vs low carbohydrate for T2D remission
A comparison of DiRECT and Virta shows stronger long-term results with very low-carb diets. See more →
Tilapia with Browned Butter and Capers
Tilapia fillet pan-seared and finished with nutty browned butter, briny capers, and lemon—simple and elegant. See more →
Halloumi and Avocado Salad with Chicken Thighs
Seared halloumi and creamy avocado pair with juicy chicken thighs and fresh greens. See more →
15-minute AMRAP
Completes as many rounds as possible in 15 minutes of:
5 deadlifts
5 strict knees-to-elbows
30-second plank hold
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The link between oxidative stress, adaptation, and performance See more →
Tuna Casserole with Cauliflower and Cheddar
A creamy, cheesy casserole packed with tender cauliflower, savory tuna, and melted cheddar. See more →
Trust Issues: Episode 2
‘Black box’ safety warning to be removed from hormone therapy for menopause See more →
Buffalo Chicken Stuffed Avocados
Creamy avocado halves filled with spicy, buttery buffalo chicken and topped with cooling ranch and fresh herbs—a perfect balance of heat and richness in every bite. See more →
Cottage Cheese Scramble with Spinach
Scrambled eggs blended with creamy cottage cheese and sautéed spinach. See more →
Shrimp Étouffée with Cauliflower Rice
A rich and spicy Cajun-style shrimp stew with aromatic vegetables and buttery sauce, served over fluffy cauliflower rice. See more →
Court Reverses Bioengineered Food Labeling Exemption for Highly Refined Foods
“Undetectable” does not mean “absent” when it comes to genetically modified ingredients. See more →
Stuffed Eggplant Boats with Beef & Tahini
Tender roasted eggplant halves filled with spiced ground beef, drizzled with a creamy tahini sauce—earthy, rich, and packed with Mediterranean flavor. See more →
3 rounds for time:
Hang from the bar for 1-minute
Hold support on rings for 1-minute
20 strict pull-ups
30 push-ups
40-calorie bike
Pull-ups
Interesting, intelligent, useful information about the pull-up is not easy to come by. See more →
Cheesy Egg Muffins with Sausage & Spinach
Savory egg muffins packed with ground sausage, wilted spinach, and melty cheese. See more →
7 rounds for time:
15 thrusters
15 GHD sit-ups
Men thruster 75 lb.
Women thruster 55 lb.
Each row for time:
Row 1,000 meters
Rest 10 minutes
Row 1,000 meters
Rest 10 minutes
Row 1,000 meters
Practice scales and stretch during the rest periods.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →15-minute AMRAP
Completes as many rounds as possible in 15 minutes of:
5 deadlifts
5 strict knees-to-elbows
30-second plank hold
Use 1.5X bodyweight for the deadlifts.
See more →For load:
Thruster 3-3-3-3-3-3-3 reps
Additionally, practice handstands and scales for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Chad 1000X
For time:
1,000 weighted step-ups
Men wear a 45-lb ruck and step to a 20” box
Women wear a 35-lb ruck and step to a 20” box
In honor of veteran Chad Wilkinson, and in support of The Step-Up Foundation. Make a donation and learn more about veteran mental health initiatives at the Chad 1000X website.
See more →For load:
Clean and jerk 1-1-1-1-1-1-1 reps
Additionally, practice L-sits for 20 minutes.
See more →
3 rounds for time:
Hang from the bar for 1-minute
Hold support on rings for 1-minute
20 strict pull-ups
30 push-ups
40-calorie bike
For the hang and hold, accumulate 1-minute of each per round. Does not need to be one continuous hold.
See more →3 rounds for time:
Run 800 meters
Rest 2 minutes
Additionally, practice controlled descents from a handstand for 20 minutes.
See more →Crispy Pork Belly Bites with Chili-Lime Aioli
Perfectly crisped pork belly cubes served with a zesty chili-lime aioli for a bold, rich, and tangy bite. See more →Ingredients
1 lb pork belly, skin removed, cut into 1-inch cubes
1 tsp smoked paprika
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper
½ tsp ground cumin
1 Tbsp butter or ghee (for searing or baking finish)
¼ cup avocado mayo
1 tsp lime juice
½ tsp lime zest
½ tsp garlic powder
¼–½ tsp chili powder (adjust heat to taste)
Salt, to taste
Macronutrients
(per serving, makes 4)
Protein: 21g
Fat: 41g
Carbs: 1g
Chicken “Pot Pie” Skillet
Creamy, savory chicken and veggies in a rich herb-infused sauce, finished with a golden cheese topping. See more →Ingredients
1½ Tbsp butter or tallow (for cooking)
1 lb cooked chicken breast or thigh, shredded or cubed
½ cup chopped celery
½ cup chopped mushrooms
¼ cup chopped onion
½ cup riced cauliflower (fresh or thawed frozen)
½ cup chicken broth (no sugar added)
¼ cup heavy cream
2 oz cream cheese
½ tsp garlic powder
½ tsp dried thyme
¼ tsp dried sage
Salt and pepper, to taste
½ cup shredded mozzarella
¼ cup shredded sharp cheddar
Optional garnish: chopped parsley
Optional: 1 tsp olive oil (cold drizzle)
Macronutrients
(per serving, yields 4 servings)
Protein: 32g
Fat: 34g
Carbs: 5g
Tilapia with Browned Butter and Capers
Tilapia fillet pan-seared and finished with nutty browned butter, briny capers, and lemon—simple and elegant. See more →Ingredients
2 tilapia fillets (~5–6 oz each)
Salt and pepper, to taste
½ tsp garlic powder
1½ Tbsp butter or tallow (for searing)
2 Tbsp butter
1½ Tbsp capers, drained
1 tsp lemon juice
½ tsp lemon zest
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: chopped parsley or lemon wedges
Macronutrients
(per fillet, makes 2)
Protein: 32g
Fat: 28g
Carbs: 2g
Halloumi and Avocado Salad with Chicken Thighs
Seared halloumi and creamy avocado pair with juicy chicken thighs and fresh greens. See more →Ingredients
2 boneless, skin-on chicken thighs (about 6 oz each)
1 tsp smoked paprika
½ tsp garlic powder
Salt and pepper, to taste
1 Tbsp ghee or butter (for searing)
½ avocado, sliced
2 oz halloumi cheese, sliced into ¼-inch slabs
2 cups mixed greens or arugula
¼ cup cucumber, thinly sliced
1 Tbsp red onion, thinly sliced
1 Tbsp olive oil
1 tsp lemon juice
Salt and pepper, to taste
Macronutrients
(Makes 2 servings)
Protein: 30g
Fat: 22g
Carbs: 3g
Tuna Casserole with Cauliflower and Cheddar
A creamy, cheesy casserole packed with tender cauliflower, savory tuna, and melted cheddar. See more →Ingredients
1½ Tbsp butter or tallow (for cooking)
1 small head cauliflower, cut into florets (about 3 cups)
1 can (5–6 oz) wild-caught tuna, drained
½ cup sour cream
½ cup heavy cream
1 cup shredded sharp cheddar cheese (divided)
¼ cup grated Parmesan cheese
1 tsp Dijon mustard
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: chopped chives or parsley
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 35g
Carbs: 6g
Buffalo Chicken Stuffed Avocados
Creamy avocado halves filled with spicy, buttery buffalo chicken and topped with cooling ranch and fresh herbs—a perfect balance of heat and richness in every bite. See more →Ingredients
For the Buffalo Chicken:
1 Tbsp butter or tallow (for sautéing)
1 cup cooked, shredded chicken (rotisserie or leftover)
2 Tbsp buffalo hot sauce (like Frank’s RedHot, no sugar added)
1 Tbsp cream cheese
Salt and pepper, to taste
For Assembly:
2 ripe avocados, halved and pitted
2 Tbsp ranch dressing (sugar-free, or homemade)
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: chopped chives, parsley, or crumbled blue cheese
Macronutrients
(per avocado half, makes 4)
Protein: 17g
Fat: 25g
Carbs: 4g
Cottage Cheese Scramble with Spinach
Scrambled eggs blended with creamy cottage cheese and sautéed spinach. See more →Ingredients
3 large eggs
¼ cup full-fat cottage cheese
1 Tbsp butter or tallow (for cooking)
½ cup fresh spinach, chopped
Salt and pepper, to taste
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: red pepper flakes or fresh herbs
Macronutrients
Protein: 27g
Fat: 28g
Carbs: 3g
Shrimp Étouffée with Cauliflower Rice
A rich and spicy Cajun-style shrimp stew with aromatic vegetables and buttery sauce, served over fluffy cauliflower rice. See more →Ingredients
1½ Tbsp butter or tallow (for cooking)
½ lb shrimp, peeled and deveined
Salt and pepper, to taste
½ cup chopped celery
½ cup chopped green bell pepper
¼ cup chopped onion
2 cloves garlic, minced
1 tsp Cajun seasoning
½ tsp smoked paprika
¼ tsp thyme (dried)
1 tsp tomato paste
½ cup chicken broth (no sugar added)
¼ cup heavy cream
Optional: few dashes of hot sauce
Optional garnish: fresh parsley, lemon wedge
1 Tbsp butter or tallow
1½ cups riced cauliflower (fresh or thawed from frozen)
Salt and pepper, to taste
Optional: 1 tsp olive oil (cold drizzle for finishing)
Macronutrients
Protein: 50g
Fat: 27g
Carbs: 6g
Stuffed Eggplant Boats with Beef & Tahini
Tender roasted eggplant halves filled with spiced ground beef, drizzled with a creamy tahini sauce—earthy, rich, and packed with Mediterranean flavor. See more →Ingredients
For the Eggplant:
2 small eggplants, halved lengthwise
Salt, to draw out moisture
1 Tbsp butter or tallow (for roasting)
For the Beef Filling:
¾ lb ground beef (80/20)
¼ cup finely chopped onion
2 cloves garlic, minced
½ tsp ground cumin
½ tsp smoked paprika
¼ tsp cinnamon
Salt and pepper, to taste
1 Tbsp butter or tallow (for sautéing)
For the Tahini Sauce:
3 Tbsp tahini
1 Tbsp lemon juice
1 clove garlic, minced
2–3 Tbsp warm water (to thin)
Salt, to taste
Optional Garnishes:
Chopped parsley or mint
Pinch of sumac or chili flakes
1 tsp olive oil (cold drizzle)
Macronutrients
(makes 4 servings)
Protein: 24g
Fat: 29g
Carbs: 6g
Cheesy Egg Muffins with Sausage & Spinach
Savory egg muffins packed with ground sausage, wilted spinach, and melty cheese. See more →Ingredients
6 large eggs
4 oz ground pork sausage (sugar-free, nitrate-free)
½ cup spinach, chopped
¼ cup shredded cheddar or goat cheese (or dairy-free cheese, if paleo strict)
1 Tbsp butter or ghee (for cooking)
¼ tsp garlic powder
Salt and pepper, to taste
Optional: 1 Tbsp chopped chives or parsley for garnish
Macronutrients
(per 2 muffins, makes 6)
Protein: 24g
Fat: 27g
Carbs: 2g
Can You Build Muscle on a Low-Carb Ketogenic Diet?
What the Science Says with Dr. Ben Bikman
Low calorie vs low carbohydrate for T2D remission
A comparison of DiRECT and Virta shows stronger long-term results with very low-carb diets.
Why Trainers Should Care About ROS
The link between oxidative stress, adaptation, and performance
Trust Issues: Episode 2
‘Black box’ safety warning to be removed from hormone therapy for menopause
From Mosul to MetFix
The Daley Fix | Veterans Day with Nick Sellers
From Military Service to Serving the MetFix Community
Meet Chris Russell
Court Reverses Bioengineered Food Labeling Exemption for Highly Refined Foods
“Undetectable” does not mean “absent” when it comes to genetically modified ingredients.
Pull-ups
Interesting, intelligent, useful information about the pull-up is not easy to come by.
Rope to Success
Buddy Lee’s Jump Rope Method and its Global Impact
Chorizo and Cheese Egg Bake
Savory baked eggs packed with spicy chorizo, melty cheese, and bold seasonings.
See more →
