Italian-style meatloaf with Tomato Cream Sauce and Mozzarella
A tender, cheesy beef meatloaf topped with a rich tomato cream sauce, delivering bold Italian flavor. See more →
Thai Shrimp Stir-Fry with Peanuts & Lime
Stir-fried shrimp with crisp veggies and tossed in a bold, Thai-inspired peanut-lime sauce, finished with crushed peanuts, fresh herbs, and lime. See more →
Harvard Revokes Tenure From Francesca Gino, Business School Professor Accused of Data Fraud
Gino was accused of manipulating observations to better support her conclusions See more →
Garlic Butter Steak Bites with Herb Garnish & Dipping Sauce
Seared steak bites in garlic butter, finished with fresh parsley and served with a creamy, herby olive oil dipping sauce. See more →
The ROS Hypothesis of Obesity
A reassessment of insulin sensitivity and insulin resistance See more →
Crusted Chicken with Roasted Broccoli
Crispy, cheesy pork rind-crusted chicken breast roasted and served with buttery roasted broccoli. See more →
Swiss boffins admit to secretly posting AI-penned posts to Reddit in the name of science
They’re sorry/not sorry for testing if bots can change minds by pretending to be a trauma counselor or a victim of sexual abuse See more →
Avocado Bacon Deviled Eggs Over Cilantro Tomato Ground Beef
Creamy, smoky deviled eggs topped with crispy bacon, served on a bed of juicy ground beef sautéed with tomatoes, onions, and fresh cilantro. See more →
Professional Training
My clients are my top priority and their successes are my life’s work—I am a professional. See more →
Spicy Ginger Pork Stir-Fry
Ground pork stir-fried in a spicy coconut aminos and ginger sauce, topped with a fried egg and fresh scallions. See more →
How America became meat stick nation
An unlikely confederation of alt-dieters and artisans redeemed the lowly meat stick and fueled a golden age of nitrate-infused, mechanically separated protein See more →
Crunchy Cheddar Chicken with Bacon Mash
Juicy chicken cutlets coated in a crispy cheddar-pork rind crust, oven-baked and served with creamy mashed cauliflower. See more →
The Lifting Shoulder
Should the shoulder remain fixed or should it elevate, moving toward the ear, during an overhead lift? See more →
Spicy Thai Steak with Lime-Peanut Topping
Seared, marinated steak with bold Thai-inspired flavors, topped with a crunchy, zesty lime-peanut mix. See more →
The MAHA Report released
Aimed specifically at childhood chronic diseases, Thursday's report takes on diet, environmental chemicals, inactivity, and overmedication. 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 →
Objectively the Best Exercise for the Aging You
What barbell exercise is the most important for the aged? See more →
Pork Meatloaf with Mustard Cream Sauce and Mashed Cauliflower
Juicy pork meatloaf seasoned with herbs and spices, paired with buttery mashed cauliflower and topped with a creamy Dijon mustard sauce. See more →
For Time:
5 box jumps
10 squat cleans
Rest 1 minute
10 box jumps
10 squat cleans
Rest 1 minute
15 box jumps
10 squat cleans
Rest 1 minute
20 box jumps
10 squat cleans
Rest 1 minute
25 box jumps
10 squat cleans
Nebraska cleared to ban SNAP funds for soda
Secretary Rollins Approves First Ever State Waiver to Restrict Soda and Energy Drinks from Food Stamps in Nebraska See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
Photo - MetFix Foundations Seminar at MetFix Santa Cruz, CA.
See more →
3 rounds for time:
1 minute of L-sit hold
2 minutes of handstand hold
Row 500 meters
If possible, perform the L-sits on the ground.
Each round accumulate the total time prescribed for each hold, even if it takes multiple sets. Time spent resting between sets does not count towards the minute(s).
See more →For Load:
Shoulder press 3-3-3-3-3-3-3 reps
Additionally, practice planks for 10 minutes and stretch for another 15 minutes.
See more →3 rounds for time:
Row 1,000 meters
15 hip-back extensions
21 GHD sit-ups
Stay slow and controlled on the hip-back extensions. No momentum.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Murph
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 20/14-lb vest or body armor, wear it.
See more →For Load:
Overhead squat 3-3-3-3-3 reps
Additionally, practice scales for 10 minutes and stretch for another 10 minutes.
Compare to 250331.
See more →For Time:
50-40-30-20-10 kettlebell swings
w/ 50 double-unders after each set
Men use a 24-kg KB
Women use a 20-kg KB
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For Time:
5 box jumps
10 squat cleans
Rest 1 minute
10 box jumps
10 squat cleans
Rest 1 minute
15 box jumps
10 squat cleans
Rest 1 minute
20 box jumps
10 squat cleans
Rest 1 minute
25 box jumps
10 squat cleans
Men use 24” box and 95 lb.
Women use 20” box and 65 lb.
Italian-style meatloaf with Tomato Cream Sauce and Mozzarella
A tender, cheesy beef meatloaf topped with a rich tomato cream sauce, delivering bold Italian flavor. See more →Ingredients
For the Meatloaf:
6 oz ground beef
2 Tbsp pork rind crumbles
1 clove garlic, minced
2 tsp Italian seasoning
2 Tbsp water
¾ tsp salt
Pepper, to taste
½ Tbsp butter (for baking sheet)
For the Sauce:
1 Tbsp tomato paste
2 Tbsp heavy cream
2 Tbsp water
¼ tsp apple cider vinegar
¼ tsp garlic powder
Salt and pepper, to taste
For Topping:
2 Tbsp shredded mozzarella cheese
Macronutrients
Protein: 39g
Fat: 50g
Carbs: 6g
Thai Shrimp Stir-Fry with Peanuts & Lime
Stir-fried shrimp with crisp veggies and tossed in a bold, Thai-inspired peanut-lime sauce, finished with crushed peanuts, fresh herbs, and lime. See more →Ingredients
For the Stir-Fry:
6 oz shrimp, peeled and deveined
1 Tbsp butter or coconut oil
1 egg
¼ cup shredded cabbage or spiralized zucchini (optional, for texture)
¼ cup red bell pepper, thinly sliced
2 Tbsp scallions, chopped
1 tsp garlic, minced
½ tsp fresh ginger, grated
For the Sauce:
1 Tbsp soy sauce (or coconut aminos)
1 tsp fish sauce
1 tsp lime juice
¼ tsp chili flakes or chili paste (adjust to taste)
1 tsp natural peanut butter (no sugar added)
Optional: 1–2 tsp water to thin
Toppings:
2 Tbsp crushed peanuts
1 tsp lime zest
1 tsp chopped fresh cilantro
Lime wedge, for serving
Macronutrients
Protein: 40g
Fat: 26g
Carbs: 9g
Garlic Butter Steak Bites with Herb Garnish & Dipping Sauce
Seared steak bites in garlic butter, finished with fresh parsley and served with a creamy, herby olive oil dipping sauce. See more →Ingredients
For the Steak Bites
6 oz steak (ribeye or sirloin), cut into 1-inch cubes
2 Tbsp butter (divided)
½ tsp paprika
Salt and pepper, to taste
2 cloves garlic, minced
1 tsp fresh parsley, chopped (for garnish)
For the Olive Oil Herb Dipping Sauce
2 Tbsp sour cream
1 tsp mayonnaise (avocado oil mayo preferred)
1 tsp olive oil
½ tsp lemon juice
½ tsp Dijon mustard (no sugar added)
¼ tsp garlic powder
Salt and pepper, to taste
1 tsp chopped fresh parsley or chives
Macronutrients
Protein: 42g
Fat: 60g
Carbs: 3g
Crusted Chicken with Roasted Broccoli
Crispy, cheesy pork rind-crusted chicken breast roasted and served with buttery roasted broccoli. See more →Ingredients
For the Chicken:
1 medium chicken breast (6 oz)
2 Tbsp mayonnaise (see below for sugar-free recipe)
2 Tbsp pork rind crumbles
2 Tbsp shredded cheddar cheese
½ tsp garlic powder
½ tsp paprika
Salt and pepper, to taste
½ Tbsp butter (melted, for crumb mixture)
For the Broccoli:
1/4 cup broccoli florets
1 tsp butter, melted
Salt and pepper, to taste
Macronutrients
Protein: 45g
Fat: 39g
Carbs: 4g
Avocado Bacon Deviled Eggs Over Cilantro Tomato Ground Beef
Creamy, smoky deviled eggs topped with crispy bacon, served on a bed of juicy ground beef sautéed with tomatoes, onions, and fresh cilantro. See more →Ingredients
For the Deviled Eggs:
3 large eggs, hard-boiled
1 large avocado, peeled and pitted
2 Tbsp avocado oil mayo (optional for extra creaminess)
2 cloves garlic, minced
1 Tbsp fresh lime juice
½ tsp dried minced onion
¼ tsp sea salt
Pinch of cayenne pepper
2 strips thick-cut bacon, cooked crispy and crumbled
Fresh ground pepper, to taste
For the Ground Beef Base:
6 oz ground beef
⅓ cup diced tomatoes (fresh or canned, drained if using canned)
2 Tbsp finely chopped white onion
1 Tbsp chopped fresh cilantro (plus more for garnish)
½ tsp cumin
½ tsp smoked paprika
Salt and pepper, to taste
1 tsp avocado oil or butter (for cooking)
Macronutrients
Protein: 38g
Fat: 55g
Carbs: 7g
Spicy Ginger Pork Stir-Fry
Ground pork stir-fried in a spicy coconut aminos and ginger sauce, topped with a fried egg and fresh scallions. See more →Ingredients
6 oz ground pork
1 tbsp butter
1 tbsp coconut aminos (or soy sauce)
1 tsp fresh ginger, grated
1 clove garlic, minced
½ tsp crushed red pepper flakes (adjust to heat preference)
¼ cup green bell pepper, thinly sliced
¼ cup red onion, thinly sliced
1 large egg
1 tbsp scallions, finely sliced (for garnish)
¼ tsp sea salt
¼ tsp black pepper
1 tsp extra virgin olive oil (for finishing)
Macronutrients
Protein: 32g
Fat: 45g
Carbs: 5g
Crunchy Cheddar Chicken with Bacon Mash
Juicy chicken cutlets coated in a crispy cheddar-pork rind crust, oven-baked and served with creamy mashed cauliflower. See more →Ingredients
For the Chicken:
6 oz chicken breast or chicken cutlet
2 Tbsp mayonnaise
½ cup crushed pork rinds
¼ cup shredded cheddar cheese
½ tsp garlic powder
½ tsp smoked paprika
Salt and pepper, to taste
1 Tbsp butter (melted)
For the Bacon Cauliflower Mash:
1 cup cauliflower florets
2 strips bacon
2 Tbsp sour cream
2 Tbsp shredded cheddar cheese
1 Tbsp butter
Salt and pepper, to taste
1 tsp chopped chives (for garnish)
Macronutrients
Protein: 80g
Fat: 82g
Carbs: 7g
Spicy Thai Steak with Lime-Peanut Topping
Seared, marinated steak with bold Thai-inspired flavors, topped with a crunchy, zesty lime-peanut mix. See more →Ingredients
For the Steak & Marinade
6 oz flank or skirt steak, thinly sliced
1 Tbsp coconut aminos (or soy sauce if preferred)
1 tsp lime juice
1 clove garlic, minced
½ tsp fresh ginger, grated
½ tsp chili flakes (adjust to heat preference)
1 tsp melted butter
For the Lime-Peanut Topping
2 Tbsp roasted peanuts, crushed
1 tsp lime zest
1 tsp lime juice
1 tsp fresh cilantro, chopped
1 tsp scallions finely sliced
Pinch of chili flakes
Macronutrients
Protein: 42g
Fat: 28g
Carbs: 6g
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
Pork Meatloaf with Mustard Cream Sauce and Mashed Cauliflower
Juicy pork meatloaf seasoned with herbs and spices, paired with buttery mashed cauliflower and topped with a creamy Dijon mustard sauce. See more →Ingredients
For the Pork Meatloaf:
6 oz ground pork
2 Tbsp pork rind crumbles
1 Tbsp scallion whites, minced
½ tsp garlic powder
½ tsp smoked paprika
½ tsp dried thyme
½ tsp salt
Pepper, to taste
½ Tbsp butter (for baking sheet)
For the Mustard Cream Sauce:
2 Tbsp heavy cream
1 tsp Dijon mustard
1 Tbsp cream cheese
¼ tsp white wine vinegar (optional, for tang)
Salt and pepper, to taste
For the Mashed Cauliflower:
1 cup cauliflower florets
2 Tbsp heavy cream
1 Tbsp butter
Salt and pepper, to taste
Garnish:
1 tsp scallion greens, thinly sliced
Macronutrients
Protein: 40g
Fat: 60g
Carbs: 8g
A primer on the ROS hypothesis of obesity
The mechanisms behind the ROS hypothesis
Harvard Revokes Tenure From Francesca Gino, Business School Professor Accused of Data Fraud
Gino was accused of manipulating observations to better support her conclusions
The ROS Hypothesis of Obesity
A reassessment of insulin sensitivity and insulin resistance
Swiss boffins admit to secretly posting AI-penned posts to Reddit in the name of science
They’re sorry/not sorry for testing if bots can change minds by pretending to be a trauma counselor or a victim of sexual abuse
Professional Training
My clients are my top priority and their successes are my life’s work—I am a professional.
How America became meat stick nation
An unlikely confederation of alt-dieters and artisans redeemed the lowly meat stick and fueled a golden age of nitrate-infused, mechanically separated protein
The Lifting Shoulder
Should the shoulder remain fixed or should it elevate, moving toward the ear, during an overhead lift?
The MAHA Report released
Aimed specifically at childhood chronic diseases, Thursday's report takes on diet, environmental chemicals, inactivity, and overmedication.
Objectively the Best Exercise for the Aging You
What barbell exercise is the most important for the aged?
Nebraska cleared to ban SNAP funds for soda
Secretary Rollins Approves First Ever State Waiver to Restrict Soda and Energy Drinks from Food Stamps in Nebraska
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 →
