Spicy Roasted Cauliflower with Chorizo & Manchego
The spicy chorizo infuses this dish with a bold, smoky flavor. The addition of Manchego cheese adds a creamy, nutty taste that pairs well with the seasoned cauliflower. See more →
A New Hypothesis of Obesity
Presentation from the Low Carb Breckenridge conference in 2018. See more →
Ginger-Spiced Chicken With Scallions
This recipe blends warm turmeric and red curry with fresh ginger, tender chicken, and crisp scallions for a flavorful, aromatic meal topped with a cooling dollop of sour cream. See more →
6-minute intervals
5 rounds, each for time of:
Row 32 calories
12 toes-to-bars
8 thrusters
60 double-unders
Rest for the remainder of the 6 minutes, then go again.
See more →Your body changes in fascinating ways during the first 10 minutes of exercise
When you start moving, your heart rate spikes, blood flow changes, and your brain becomes more alert. See more →
Sriracha Chicken Thighs With Broccoli & Garlic
This dish delivers a flavorful, spicy kick with tender chicken and crunchy veggies. See more →
Diet or Drugs 3? First Wegovy, Then What?
Gary Taubes picks up where Bradley Olson's story left off. See more →
Roasted Broccolini Salad with Prosciutto, Almonds & Parmesan
This salad features tender roasted broccolini paired with crisp prosciutto, toasted almonds, and shaved Parmesan, all drizzled with a bright lemon-Dijon dressing. See more →
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans
Set up three bars and storm through for time.
See more →Principles for Feeling Great Now and Learning How to Live to Be 100
Webinar with Dr. Libby Wilson See more →
Poached Eggs with Avocado Cream & Chimichurri
The richness of poached eggs combined with the creaminess of avocado, and the freshness of chimichurri. See more →
Arkansas, Indiana ask USDA to let them ban soda, candy from food stamps program
Arkansas and Indiana on Tuesday became the first states to ask the U.S. Department of Agriculture to allow them to ban soda and candy from the Supplemental Nutrition Assistance Program, also known as food stamps. See more →
Steak & Tomato Frittata With Green Beans
The fresh flavors of tomatoes and green beans added to a steak and egg frittata. See more →
A Year After I Stopped Taking a Weight-Loss Drug, I’ve Lost 20 More Pounds
Author Bradley Olson was paying $1,000 out-of-pocket per month for GLP-1 medication for weight loss. After 5 months, and 40 pounds, he stopped. He then turned to traditional methods—diet then exercise—to take his journey toward metabolic transformation. See more →
Chicken, Kale & Walnut Salad with Apple Cider Vinaigrette
Kale salad topped with grilled chicken and walnuts then dressed with a tangy apple cider vinaigrette. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
50 push presses (â…“ bodyweight)
50 double-unders
20 weighted GHD sit-ups
The Overhead Lifts
Learning the progression of lifts that moves from the shoulder press to the push press to the push jerk has long been a staple of our regimen. See more →
Prosciutto, Spinach & Brie Omelet
A sophisticated take on the classic ham and cheese omelet, pairing creamy brie cheese with tender spinach and prosciutto. See more →
The staggering death toll of scientific lies
Scientific fraud kills people. Should it be illegal? See more →
Garlic and Chili Shrimp With Bok Choy
This shrimp stir-fry combines crisp veggies and a zesty, spicy-sour sauce. See more →
When muscles work out, they help neurons to grow, a new study shows
The findings suggest that biochemical and physical effects of exercise could help heal nerves. See more →
Goat Cheese & Sun-Dried Tomato Stuffed Meatballs
Meatballs stuffed with creamy goat cheese, sun-dried tomatoes and fresh basil for a Mediterranean-inspired flavor profile. See more →
The Basement Tapes
A cardiologist in Minnesota searches through the basement of his childhood home for a missing box of data from a long-ago experiment. What he discovers changes our understanding of the modern American diet — but also teaches us something profound about what really matters when we honor our parents’ legacy. See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →6-minute intervals
5 rounds, each for time of:
Row 32 calories
12 toes-to-bars
8 thrusters
60 double-unders
Rest for the remainder of the 6 minutes, then go again.
Rounds start at 0, 6, 12, 18, and 24 minutes.
Men thruster 135 lb.
Women thruster 95 lb. and can reduce the row to 27 calories.
This workout comes from Ethan Goetz at MetFix Wash Park in Denver, Colorado.
See more →7 rounds for time:
Run 400 meters
3 rope climbs
Climb a 15-ft. rope
See more →Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans
Set up three bars and storm through for time.
Linda is affectionately referred to as “Three Bars of Death.” It first appeared in 2003 and then became cemented as a staple in the 2004 article The New Girls.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
Photo -Â MetFix Foundations Seminar at MetFix Santa Cruz, CA.
See more →
For time:
30-20-10 reps of:
Dumbbell snatches (â…“ bodyweight)
Pull-ups
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
50 push presses (â…“ bodyweight)
50 double-unders
20 weighted GHD sit-ups
For the GHD sit-ups hold a 15 or 25 pound plate close to your chest and just under the chin. Extending back to parallel is far enough, but keep the plate tight to your body.
See more →For load:
Overhead squat 5-5-5-5-5-5-5 reps
Then, practice SLIPS for 25 minutes.
SLIPS is Scales, L-sits, Inversions (handstands), Planks, and Stretching.
See more →Rest
Rest day
We’ll rest both days this weekend, as we just went five days in a row to complete our test. If you missed any test days, make them up now.
See more →Rest
Rest day
We’ll rest both days this weekend, as we just went five days in a row to complete our test. If you missed any test days, make them up now.
See more →Spicy Roasted Cauliflower with Chorizo & Manchego
The spicy chorizo infuses this dish with a bold, smoky flavor. The addition of Manchego cheese adds a creamy, nutty taste that pairs well with the seasoned cauliflower. See more →Ingredients
1 medium head of cauliflower, cut into florets
3 oz chorizo, diced (or use spicy sausage)
½ cup shredded Manchego cheese (or sharp cheddar)
2 Tbsp butter
½ tsp smoked paprika
¼ tsp chili flakes (optional, for extra heat)
¼ tsp garlic powder
Salt and pepper, to taste
1 Tbsp fresh parsley, chopped (for garnish)
Macronutrients
Protein: 20g
Fat: 35g
Carbohydrates: 11g
Ginger-Spiced Chicken With Scallions
This recipe blends warm turmeric and red curry with fresh ginger, tender chicken, and crisp scallions for a flavorful, aromatic meal topped with a cooling dollop of sour cream. See more →Ingredients
3 oz chicken breast (thinly sliced or cubed)
½ tsp turmeric
1 tbsp fresh ginger (grated)
¼ cup tomatoes (diced)
1 tbsp cilantro (chopped)
2 tbsp red onion (finely chopped)
¼ cup chicken broth
1½ tbsp butter (or coconut oil)
â…“ cup scallions (chopped)
2 tbsp sour cream
2 tbsp carrot (grated or julienned)
1 tbsp red curry paste
1 lemon wedge (for serving)
Salt and pepper to taste
Macronutrients
Protein: 25g
Fat: 22g
Carbs: 5g
Sriracha Chicken Thighs With Broccoli & Garlic
This dish delivers a flavorful, spicy kick with tender chicken and crunchy veggies. See more →Ingredients
3 oz chicken thighs (boneless, skinless)
2 oz broccoli florets
1 Tbsp red chili, finely chopped
¼ cup chicken broth
¼ Tbsp coconut oil
1 clove garlic, minced
2 oz carrot, julienned or sliced
1 tsp ginger, grated
1 Tbsp sriracha sauce (adjust to your spice preference)
1 Tbsp cilantro, chopped
1 lime wedge
Salt and pepper to taste
Macronutrients
Protein: 25g
Fat: 15g
Carbohydrates: 10g
Roasted Broccolini Salad with Prosciutto, Almonds & Parmesan
This salad features tender roasted broccolini paired with crisp prosciutto, toasted almonds, and shaved Parmesan, all drizzled with a bright lemon-Dijon dressing. See more →Ingredients
For the Salad:
1 bunch broccolini, trimmed
1 Tbsp butter
2 slices prosciutto, crisped (or use thin bacon strips)
¼ cup slivered almonds, toasted
¼ cup shaved Parmesan cheese
½ tsp lemon zest
Salt and pepper, to taste
For the Dressing:
1 Tbsp olive oil
½ Tbsp lemon juice
½ tsp Dijon mustard
Salt and pepper, to taste
Macronutrients
Protein: 16g
Fat: 34g
Carbohydrates: 10g
Poached Eggs with Avocado Cream & Chimichurri
The richness of poached eggs combined with the creaminess of avocado, and the freshness of chimichurri. See more →Ingredients
2 eggs
2 Tbsp avocado
1 Tbsp Greek yogurt
â…› tsp ground cumin
â…› tsp coriander
¼ tsp smoked paprika
1 Tbsp pesto
¼ cup baby spinach, finely chopped
1 tsp lemon zest
1 tsp sunflower seeds
1 tsp olive oil
Salt and pepper to taste
Macronutrients
Protein: 16g
Fat: 28g
Carbs: 7g
Steak & Tomato Frittata With Green Beans
The fresh flavors of tomatoes and green beans added to a steak and egg frittata. See more →Ingredients
3 oz steak, thinly sliced or diced
½ cup green beans, trimmed and cut into 1-inch pieces
¼ cup cherry tomatoes, halved
4 large eggs
2 Tbsp milk or cream, optional (for fluffier eggs)
1 â…“ Tbsp butter
1 garlic clove, minced
1 Tbsp scallions, chopped
1 Tbsp parsley, chopped (for garnish)
Salt and pepper to taste
Macronutrients
Protein: 45g
Fat: 40g
Carbohydrates: 10g
Chicken, Kale & Walnut Salad with Apple Cider Vinaigrette
Kale salad topped with grilled chicken and walnuts then dressed with a tangy apple cider vinaigrette. See more →Ingredients
4 oz grilled chicken breast, sliced
1 cup kale, finely chopped
½ cup cabbage, thinly sliced
¼ cup shredded carrot
¼ avocado, diced
2 Tbsp walnuts, roughly chopped
1 Tbsp dried cranberries (optional, for a touch of sweetness; omit for keto)
1 Tbsp fresh parsley, chopped (for garnish)
1 Tbsp apple cider vinegar
2 Tbsp olive oil
½ tsp Dijon mustard
Salt and pepper, to taste
Macronutrients
Protein: 40g
Fat: 32g
Carbs: 12g (8g if omitting honey and cranberries)
Prosciutto, Spinach & Brie Omelet
A sophisticated take on the classic ham and cheese omelet, pairing creamy brie cheese with tender spinach and prosciutto. See more →Ingredients
2 large eggs
1 Tbsp milk or water (optional, for fluffier eggs)
2 slices prosciutto, chopped
¼ cup baby spinach, chopped
1 oz brie cheese, thinly sliced (or crumbled)
½ Tbsp butter
Salt and pepper, to taste
Fresh chives, chopped (for garnish)
Macronutrients
Protein: 27g
Fat: 27g
Carbs: 3g
Garlic and Chili Shrimp With Bok Choy
This shrimp stir-fry combines crisp veggies and a zesty, spicy-sour sauce. See more →Ingredients
For the Stir-Fry:
8 oz shrimp, peeled and deveined
1 Tbsp coconut oil
¼ cup snap peas, trimmed
½ cup baby bok choy, halved or quartered
¼ red bell pepper, julienned
¼ cup green onions, sliced
1 clove garlic, minced
½ tsp red chili flakes (adjust for desired spiciness)
Salt and pepper, to taste
For the Sauce:
1 Tbsp soy sauce
2 tsp white vinegar
1 tsp chili garlic sauce (adjust for heat)
½ Tbsp coconut oil
½ Tbsp lime juice
Macronutrients
Protein: 47g
Fat: 23g
Carbs: 9g
Goat Cheese & Sun-Dried Tomato Stuffed Meatballs
Meatballs stuffed with creamy goat cheese, sun-dried tomatoes and fresh basil for a Mediterranean-inspired flavor profile. See more →Ingredients
8 oz ground beef (or ground turkey)
1 egg, beaten
¼ cup Parmesan cheese, grated
¼ cup almond flour
½ tsp dried oregano
½ tsp garlic powder
¼ tsp red chili flakes (optional, for a bit of heat)
Salt and pepper, to taste
2 oz goat cheese
1 Tbsp sun-dried tomatoes, finely chopped
1 Tbsp fresh basil, chopped
½ tsp butter
Macronutrients
Protein: 79g
Fat: 87g
Carbs: 12g
A New Hypothesis of Obesity
Presentation from the Low Carb Breckenridge conference in 2018.
Your body changes in fascinating ways during the first 10 minutes of exercise
When you start moving, your heart rate spikes, blood flow changes, and your brain becomes more alert.
Diet or Drugs 3? First Wegovy, Then What?
Gary Taubes picks up where Bradley Olson's story left off.
Principles for Feeling Great Now and Learning How to Live to Be 100
Webinar with Dr. Libby Wilson
Arkansas, Indiana ask USDA to let them ban soda, candy from food stamps program
Arkansas and Indiana on Tuesday became the first states to ask the U.S. Department of Agriculture to allow them to ban soda and candy from the Supplemental Nutrition Assistance Program, also known as food stamps.
A Year After I Stopped Taking a Weight-Loss Drug, I’ve Lost 20 More Pounds
Author Bradley Olson was paying $1,000 out-of-pocket per month for GLP-1 medication for weight loss. After 5 months, and 40 pounds, he stopped. He then turned to traditional methods—diet then exercise—to take his journey toward metabolic transformation.
The Overhead Lifts
Learning the progression of lifts that moves from the shoulder press to the push press to the push jerk has long been a staple of our regimen.
The staggering death toll of scientific lies
Scientific fraud kills people. Should it be illegal?
When muscles work out, they help neurons to grow, a new study shows
The findings suggest that biochemical and physical effects of exercise could help heal nerves.
The Basement Tapes
A cardiologist in Minnesota searches through the basement of his childhood home for a missing box of data from a long-ago experiment. What he discovers changes our understanding of the modern American diet — but also teaches us something profound about what really matters when we honor our parents’ legacy.
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 →
