Garlic Rosemary Pork Chop with Creamy Garlic Sauce
Seared pork chop infused with rosemary and served with a rich, buttery garlic cream sauce on the side. See more →
Chimichurri Grilled Swordfish with Arugula
Grilled swordfish steaks topped with vibrant chimichurri sauce, served over a bed of fresh peppery arugula. See more →
Lamb and Eggplant Moussaka
Layered moussaka of spiced lamb, tender eggplant, and creamy cheese sauce. See more →
High-carb or low-carb for exercise
Low and high carbohydrate isocaloric diets on performance, fat oxidation, glucose and cardiometabolic health in middle age males See more →
Greek Lemon Chicken with Arugula and Fennel Salad
Pan-seared chicken thighs marinated in lemon, garlic, and oregano, served alongside a crisp arugula and fennel salad with a bright lemon-olive vinaigrette. See more →
Citrus Chipotle Tilapia
Tilapia fillets, infused with smoky homemade adobo and bright citrus. Finished with a drizzle of olive oil over chopped cilantro and lime wedges. See more →
3 rounds for reps:
Max rep pull-ups
Max rep ¾ bodyweight bench press
Max squats in 60 seconds
Cheesy Spinach and Artichoke Stuffed Peppers
Stuffed peppers filled with cheesy spinach, artichokes, and seasoned beef See more →
7-minute AMRAP
Complete as many rounds as possible in 7 minutes of:
5 triple-unders
3 thrusters
Spicy Avocado Ranch Salad
A crisp garden salad layered with butter-seared chicken thighs, creamy spicy avocado ranch, and a finishing drizzle of olive oil. See more →
For time:
30 GHD sit-ups
30 burpees
Run 1 mile
25 GHD sit-ups
25 burpees
Run 1 mile
20 GHD sit-ups
20 burpees
Mineral requirements for mitochondrial function
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Creamy Tuscan Shrimp
Shrimp simmered in a creamy Parmesan sauce with sun-dried tomatoes and spinach, finished with a drizzle of olive oil for a rich Tuscan-inspired dish See more →
Arugula Pesto with Zucchini Noodles and Chicken
Fresh zucchini noodles tossed with pesto, chicken, and toasted nuts. See more →
Lamb Bolognese with Zucchini Noodles
Herb-infused lamb bolognese simmered with tomatoes and spooned over light zucchini noodles See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
30 box jumps
20-cal. bike
10 strict toes-to-bars
The Ripple Effect of Fraudulent Science
Regulatory policy rooted in a historic lab misrepresentation See more →
For time:
100 L pull-ups
100 single-arm overhead squats
100 weighted hip extensions
Partition the reps however you see best, accumulating 100 reps of each movement.
Use a single dumbbell for the OHS, your choice of load. Hold the same DB at your chest for the hip extensions.
See more →3 rounds for time:
Run 400 meters
21 hang squat cleans
12 ring dips
Men use 95 lb.
Women use 65 lb.
For load:
Deadlift 5-5-3-3-3-1-1-1-1 reps
Additionally, stretch for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →3 rounds for reps:
Max rep pull-ups
Max rep ¾ bodyweight bench press
Max squats in 60 seconds
Go right from one exercise to the next without rest, then rest for at least 5 minutes between rounds. Score is the sum of all reps.
See more →7-minute AMRAP
Complete as many rounds as possible in 7 minutes of:
5 triple-unders
3 thrusters
Men use 185 lb.
Women use 125 lb.
For time:
30 GHD sit-ups
30 burpees
Run 1 mile
25 GHD sit-ups
25 burpees
Run 1 mile
20 GHD sit-ups
20 burpees
Additionally, practice handstands for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →75 reps for time:
½ bodyweight clean and jerk
Additionally, stretch for 20 minutes.
See more →20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
30 box jumps
20-cal. bike
10 strict toes-to-bars
Men use a 24” box.
Women use a 20” box
Garlic Rosemary Pork Chop with Creamy Garlic Sauce
Seared pork chop infused with rosemary and served with a rich, buttery garlic cream sauce on the side. See more →Ingredients
8 oz pork chop, bone-in or boneless
1 Tbsp butter (for pork chop)
1 Tbsp olive oil (for pork chop)
2 cloves garlic, smashed
1 tsp fresh rosemary, chopped
Salt and pepper, to taste
For the Creamy Garlic Sauce:
½ cup heavy cream
1 clove garlic, minced
1 Tbsp butter (for sauce)
Salt and pepper, to taste
Macronutrients
Protein: 50g
Fat: 55g
Carbs: 3g
Chimichurri Grilled Swordfish with Arugula
Grilled swordfish steaks topped with vibrant chimichurri sauce, served over a bed of fresh peppery arugula. See more →Ingredients
For the Swordfish:
6 oz swordfish steak, about 1 inch thick
1 Tbsp butter (for grilling)
½ tsp sea salt
¼ tsp black pepper
1 Tbsp olive oil (for finishing)
For the Chimichurri:
¼ cup fresh parsley, finely chopped
2 Tbsp fresh cilantro, finely chopped
2 cloves garlic, finely minced
2 Tbsp olive oil
1 Tbsp red wine vinegar
½ tsp dried oregano
¼ tsp red pepper flakes
¼ tsp sea salt
¼ tsp black pepper
For the Salad:
2 cups fresh arugula
1 tsp olive oil (for drizzling)
1 tsp lemon juice
Pinch of sea salt
Macronutrients
Protein: 48g
Fat: 66g
Carbs: 3g
Lamb and Eggplant Moussaka
Layered moussaka of spiced lamb, tender eggplant, and creamy cheese sauce. See more →Ingredients
For the Lamb Ragù:
1 lb ground lamb
1 small onion, finely chopped
2 cloves garlic, minced
1 cup canned diced tomatoes (no added sugar)
1 tsp dried oregano
½ tsp ground cinnamon
½ tsp coarse sea salt
½ tsp cracked black pepper
1 Tbsp butter or beef tallow (for cooking)
For the Eggplant:
2 medium eggplants, sliced into ¼-inch thick rounds
1 Tbsp butter or beef tallow (for cooking)
Salt, to taste
For the Cheesy Béchamel:
1 cup heavy cream
½ cup cream cheese
½ cup grated Parmesan cheese
1 egg, lightly beaten
¼ tsp ground nutmeg
Salt and pepper, to taste
Macronutrients
Protein: 142g
Fat: 250g
Carbs: 50g
Greek Lemon Chicken with Arugula and Fennel Salad
Pan-seared chicken thighs marinated in lemon, garlic, and oregano, served alongside a crisp arugula and fennel salad with a bright lemon-olive vinaigrette. See more →Ingredients
2 skin-on, bone-in chicken thighs
2 Tbsp butter (for cooking)
1 Tbsp lemon juice
1 tsp lemon zest
1 clove garlic, minced
½ tsp dried oregano
Salt and pepper, to taste
1 cup arugula
¼ cup fennel bulb, thinly shaved
2 Tbsp red onion, thinly sliced
4 Tbsp crumbled feta cheese
2 Tbsp olive oil (for dressing)
1 Tbsp lemon juice (for dressing)
½ tsp Dijon mustard (for dressing)
Salt and pepper, to taste (for dressing)
Macronutrients
Protein: 45g
Fat: 65g
Carbs: 7g
Citrus Chipotle Tilapia
Tilapia fillets, infused with smoky homemade adobo and bright citrus. Finished with a drizzle of olive oil over chopped cilantro and lime wedges. See more →Ingredients
2 Tbsp ghee (for cooking)
3 Tbsp butter (for cooking and finishing)
2 tilapia fillets (4–5 oz each)
For Homemade Adobo Sauce:
2 dried chipotle peppers, stems removed and soaked until softened
1 Tbsp tomato paste
1 clove garlic, minced
1 Tbsp apple cider vinegar
½ tsp smoked paprika
¼ tsp dried oregano
Pinch of salt
2 Tbsp water
For Citrus Marinade & Rub:
1 tsp lime zest
1 Tbsp lime juice
1 Tbsp orange juice
½ tsp garlic powder
½ tsp smoked paprika
¼ tsp salt
¼ tsp pepper
Finishing & Garnish:
1 Tbsp olive oil (for drizzling)
Fresh cilantro, chopped (for garnish)
Lime wedges (for serving)
Macronutrients
Protein: 49 g
Fat: 65 g
Carbs: 14 g
Cheesy Spinach and Artichoke Stuffed Peppers
Stuffed peppers filled with cheesy spinach, artichokes, and seasoned beef See more →Ingredients
2 medium bell peppers, halved and seeded
½ lb ground beef
½ Tbsp butter or beef tallow (for cooking)
1 cup fresh spinach, chopped
½ cup artichoke hearts, chopped (preferably marinated, drained)
2 oz cream cheese, softened
¼ cup shredded mozzarella cheese
1 small onion, finely chopped
1 clove garlic, minced
¼ tsp coarse sea salt
¼ tsp cracked black pepper
½ tsp dried Italian herbs (optional)
½ Tbsp extra virgin olive oil (for finishing)
Fresh parsley or basil, chopped (for garnish)
Macronutrients
Protein: 65g
Fat: 70g
Carbs: 25g
Spicy Avocado Ranch Salad
A crisp garden salad layered with butter-seared chicken thighs, creamy spicy avocado ranch, and a finishing drizzle of olive oil. See more →Ingredients
For the Chicken:
6 oz boneless, skinless chicken thigh
1 Tbsp butter (for searing)
½ tsp smoked paprika
¼ tsp garlic powder
¼ tsp salt
¼ tsp black pepper
For the Spicy Avocado Ranch Dressing:
½ ripe avocado
¼ cup full-fat sour cream
2 Tbsp mayonnaise (avocado or olive oil–based)
1 Tbsp lemon juice
1 Tbsp water (or as needed for thinning)
1 clove garlic, minced
1 Tbsp fresh chopped parsley
1 tsp chopped fresh dill (or ½ tsp dried)
½ tsp onion powder
½ tsp crushed red pepper flakes (adjust to spice level)
Salt & pepper, to taste
For the Garden Salad:
1 cup chopped romaine lettuce
½ cup chopped cucumber
¼ cup sliced radishes
¼ cup cherry tomatoes (halved — optional if strict keto)
2 Tbsp chopped green onions
1 hard-boiled egg, sliced
1 oz shredded sharp cheddar or crumbled feta
1 Tbsp olive oil (finishing drizzle)
Macronutrients
Protein: 60g
Fat: 90g
Carbs: 18g
Creamy Tuscan Shrimp
Shrimp simmered in a creamy Parmesan sauce with sun-dried tomatoes and spinach, finished with a drizzle of olive oil for a rich Tuscan-inspired dish See more →Ingredients
1 Tbsp butter
2 cloves garlic, minced
1 lb raw shrimp (peeled and deveined)
½ small onion, finely chopped
½ cup sun-dried tomatoes (packed in oil), drained and chopped
1½ cups baby spinach, packed
1 cup heavy cream
½ cup grated Parmesan cheese
½ tsp coarse sea salt
½ tsp cracked black pepper
¼ tsp red pepper flakes (optional)
1 Tbsp extra virgin olive oil (for finishing)
Macronutrients
Protein: 123g
Fat: 141g
Carbs: 30g
Arugula Pesto with Zucchini Noodles and Chicken
Fresh zucchini noodles tossed with pesto, chicken, and toasted nuts. See more →Ingredients
2 cooked chicken breasts (about 10 oz), sliced
2 medium zucchini, spiralized into noodles
1½ cups fresh arugula
¼ cup grated Parmesan cheese
¼ cup pine nuts or walnuts, toasted
1 clove garlic
¼ cup extra virgin olive oil (for blending pesto)
1 Tbsp butter or beef tallow (for cooking)
½ tsp coarse sea salt
½ tsp cracked black pepper
1 Tbsp extra virgin olive oil (for finishing)
Macronutrients
Protein: 90g
Fat: 110g
Carbs: 16g
Lamb Bolognese with Zucchini Noodles
Herb-infused lamb bolognese simmered with tomatoes and spooned over light zucchini noodles See more →Ingredients
1 lb ground lamb
1 Tbsp butter or beef tallow (for cooking)
1 small onion, finely chopped
2 cloves garlic, minced
1 cup canned diced tomatoes (no added sugar)
1 Tbsp tomato paste (no sugar added)
1 tsp dried oregano
1 tsp dried basil
½ tsp crushed red pepper flakes (optional)
½ tsp coarse sea salt
½ tsp cracked black pepper
3 medium zucchini (spiralized into noodles)
1 Tbsp extra virgin olive oil (for finishing)
Fresh basil or parsley, chopped (for garnish)
Macronutrients
Protein: 89g
Fat: 115g
Carbs: 42g
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Risky Prescribing and the Epidemic of Deaths From Falls
JAMA Health Forum Commentary
High-carb or low-carb for exercise
Low and high carbohydrate isocaloric diets on performance, fat oxidation, glucose and cardiometabolic health in middle age males
What is the Cause of Obesity?
How “Logic” Can Lead One Astray
Productive Application of Force
The actual goal when seeking strength
Daley Fix #3
With Nick & Abrie Sellers
Mineral requirements for mitochondrial function
A connection to redox balance and cellular differentiation
Research Manipulation
Part 6: Placebos – the (not) nothing pill
Cancer as a metabolic disease
Implications for novel therapeutics
The Ripple Effect of Fraudulent Science
Regulatory policy rooted in a historic lab misrepresentation
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
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