Fennel and Sausage Pasta with Zoodles
Savory Italian sausage, sweet fennel, and garlic come together in a creamy sauce tossed with fresh zucchini noodles. See more →
Beyond Science
Faults with a Stanford study's claims that a vegan diet is better for cardio metabolic health. See more →
Breakfast Burrito Bowl
A hearty breakfast bowl loaded with fluffy scrambled eggs, smoky bacon, seasoned ground turkey, avocado, and salsa. See more →
AMPK: restoring metabolic homeostasis over space and time
The cellular energy sensor AMPK plays a central role in regulating metabolism and maintaining energy balance. See more →
Green Curry Meatballs
Tender, juicy meatballs simmered in a creamy, aromatic green curry sauce — rich in flavor and perfectly spiced. See more →
Nutritional Value Score Ranks Foods by Nutrient Density
Food scoring system attempts to rank foods based on nutrient density and their potential to reduce chronic disease risk. See more →
Halibut & Arugula Salad
A crisp, vibrant salad of seared halibut, fresh arugula, cucumber, and cilantro, finished with lemon, olive oil, and a hint of garlic. See more →
Three 8-minute rounds:
Tabata bike sprint
Rest 1 minute
2 minutes of muscle-ups and clean and jerks
Rest 1 minute
Ground Turkey Soup with Kale
A light yet hearty tomato-based soup made with ground turkey, chicken stock, tender kale, and celery. See more →
Ketogenesis Mitigates Steatotic Liver Disease Through Mechanisms Beyond Fat Oxidation
Ketone production appears to protect the liver during fatty liver disease. See more →
Sugar, Uric Acid, and the Etiology of Diabetes and Obesity
Revisiting fructose metabolism as a driver of metabolic disease See more →
Kale Salad with Crispy Prosciutto
A bright, crunchy kale salad tossed with lemon dressing and topped with salty, crisp prosciutto. See more →
The Paradox of Working Hard and Going High (on the Glucometer)
Understanding why high-intensity effort can send glucose higher before it comes back down. See more →
Ground Beef Kebabs with Cauliflower Tabbouleh
Spiced beef kebabs paired with a refreshing cauliflower-based tabbouleh for a Mediterranean favorite. See more →
20-min AMRAP
Complete as many rounds in 20 minutes of:
1-mile bike
10 double-bodyweight deadlifts
Indian Butter Chicken
Tender chicken simmered in a rich, creamy, and spiced tomato-butter sauce. See more →
Brain Energy: The Metabolic Theory of Mental Illness
A growing body of research suggests that many mental disorders may stem from metabolic dysfunction in the brain. See more →
Egg Florentine
Soft-poached eggs over a bed of garlicky spinach, finished with creamy hollandaise. See more →
It Is Time to Bust the Myth of Physical Inactivity and Obesity
You Cannot Outrun a Bad Diet See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Deadlift 5-5-3-3-3-1-1-1-1 reps
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Try to complete the pull-ups strict, the push-ups honest, and consider the GHD for the sit-ups. The squats are an all-out sprint.
See more →Three 8-minute rounds:
Tabata bike sprint
Rest 1 minute
2 minutes of muscle-ups and clean and jerks
Rest 1 minute
The Tabata interval for the bike is 20 seconds of work followed by 10 seconds of rest, for 8 rounds.
The muscle-ups are strict, and use bodyweight for the clean and jerks.
Partition the muscle-ups and clean and jerks however you like during the 2 minutes, trying for max total reps of both.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →10 rounds:
1 minute on, 1 minute off, of:
1 power snatch + 2 overhead squats
Use a dumbbell that is ⅓ your bodyweight. Alternate arms each set.
See more →7 rounds for time:
Run 400 meters
Rest 2 minutes
Additionally, practice handstands for 10 minutes and stretch for another 10 minutes.
See more →20-min AMRAP
Complete as many rounds in 20 minutes of:
1-mile bike
10 double-bodyweight deadlifts
If needed, reduce the load but keep it heavy. The weight should be heavier than your 10-rep max.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds:
1 minute of double-unders
20 GHD sit-ups
30 squats
Note the number of double-unders completed each round. At the end, subtract the total number of double-unders from your time (in seconds) for your final score.
See more →Fennel and Sausage Pasta with Zoodles
Savory Italian sausage, sweet fennel, and garlic come together in a creamy sauce tossed with fresh zucchini noodles. See more →Ingredients
16 oz Italian sausage, casings removed
½ bulb fennel, thinly sliced
2 cloves garlic, minced
2 Tbsp butter or tallow
½ cup heavy cream
¼ cup grated Parmesan cheese
4 cups zucchini noodles (about 2 medium zucchinis)
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 18g
Fat: 32g
Carbs:57g
Breakfast Burrito Bowl
A hearty breakfast bowl loaded with fluffy scrambled eggs, smoky bacon, seasoned ground turkey, avocado, and salsa. See more →Ingredients
4 large eggs
1 Tbsp butter or tallow (for cooking)
½ lb ground turkey or breakfast sausage
4 slices bacon, cooked and crumbled
½ cup shredded cheddar or Monterey Jack cheese
1 small avocado, diced
¼ cup salsa or diced tomatoes
¼ cup chopped cilantro
½ tsp smoked paprika
½ tsp garlic powder
Salt and black pepper, to taste
Macronutrients
(per serving, serves 2)
Protein: 42g
Fat: 45g
Carbs: 5g
Green Curry Meatballs
Tender, juicy meatballs simmered in a creamy, aromatic green curry sauce — rich in flavor and perfectly spiced. See more →Ingredients
For the Meatballs:
1 lb ground chicken, turkey, or pork
1 clove garlic, minced
1 tsp grated fresh ginger
1 Tbsp chopped cilantro
1 egg
¼ cup almond flour
½ tsp salt
¼ tsp black pepper
1 Tbsp butter or tallow (for browning)
For the Green Curry Sauce:
2 Tbsp butter or tallow
2 Tbsp green curry paste (adjust to spice level)
1 can (13.5 oz) full-fat coconut milk
1 Tbsp fish sauce or coconut aminos
1 tsp lime juice
1 cup baby spinach or bok choy (optional, for greens)
Fresh basil or cilantro, for garnish
Macronutrients
(per serving, serves 4)
Protein: 28g
Fat: 38g
Carbs: 6g
Halibut & Arugula Salad
A crisp, vibrant salad of seared halibut, fresh arugula, cucumber, and cilantro, finished with lemon, olive oil, and a hint of garlic. See more →Ingredients
For the Salad:
4 halibut fillets (about 6 oz each)
2 Tbsp butter or tallow (for cooking)
4 cups arugula
1 cucumber, thinly sliced
¼ cup fresh cilantro, chopped
½ tsp garlic powder
Salt and black pepper, to taste
2 Tbsp fresh lemon juice
2 Tbsp extra virgin olive oil (for finishing)
Optional: lemon wedges for serving
Macronutrients
(per serving, serves 4)
Protein: 38g
Fat: 19g
Carbs: 4g
Ground Turkey Soup with Kale
A light yet hearty tomato-based soup made with ground turkey, chicken stock, tender kale, and celery. See more →Ingredients
1 lb ground turkey
1 Tbsp butter or tallow
1 small onion, diced
2 cloves garlic, minced
2 celery stalks, sliced
1 cup kale, chopped
1 small tomato, diced (or ½ cup canned diced tomatoes)
4 cups chicken stock
½ tsp dried oregano
½ tsp smoked paprika
Salt and black pepper, to taste
1 Tbsp fresh parsley or cilantro, chopped (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 28g
Fat: 14g
Carbs: 6g
Almond-Coconut Pancakes
Fluffy pancakes made with almond flour, coconut flour, and eggs. See more →Ingredients
2 large eggs
2 Tbsp almond flour
1 Tbsp coconut flour
1 Tbsp grass-fed collagen peptides or whey isolate (unsweetened)
2 Tbsp full-fat coconut milk
1 Tbsp melted butter (plus more for cooking)
½ tsp baking powder
¼ tsp vanilla extract (optional)
Pinch of salt
Optional topping:
1 Tbsp whipped coconut cream or a few crushed pecans
Macronutrients
(per serving, makes one)
Protein: 22g
Fat: 25g
Carbs: 6g
Kale Salad with Crispy Prosciutto
A bright, crunchy kale salad tossed with lemon dressing and topped with salty, crisp prosciutto. See more →Ingredients
4 cups chopped kale, stems removed
4 slices prosciutto
1 Tbsp butter or tallow (for crisping prosciutto)
¼ cup grated Parmesan cheese
1 Tbsp lemon juice
2 Tbsp extra virgin olive oil (for finishing)
Salt and black pepper, to taste
Optional: ¼ cup toasted almonds or walnuts for crunch
Macronutrients
(per serving, serves 4)
Protein: 9g
Fat: 16g
Carbs: 3g
Ground Beef Kebabs with Cauliflower Tabbouleh
Spiced beef kebabs paired with a refreshing cauliflower-based tabbouleh for a Mediterranean favorite. See more →Ingredients
For the Kebabs:
1 lb ground beef (80–85% lean)
2 cloves garlic, minced
½ small onion, finely grated
1 tsp ground cumin
½ tsp ground coriander
½ tsp smoked paprika
¼ tsp cayenne pepper (optional)
1 tsp sea salt
½ tsp black pepper
1 Tbsp fresh parsley, finely chopped
1 Tbsp butter or tallow (for cooking)
For the Cauliflower Tabbouleh:
3 cups cauliflower florets (about ½ head), riced in a food processor
½ cup fresh parsley, finely chopped
¼ cup fresh mint, finely chopped
1 cucumber, diced
1 small tomato, diced (optional)
2 Tbsp fresh lemon juice
2 Tbsp extra virgin olive oil (for finishing only)
Salt and pepper, to taste
Optional Garnish:
Lemon wedges
Extra chopped herbs
Macronutrients
(per serving, serves 4)
Protein: 25g
Fat: 28g
Carbs: 6g
Indian Butter Chicken
Tender chicken simmered in a rich, creamy, and spiced tomato-butter sauce. See more →Ingredients
For the Chicken Marinade:
1 ½ lbs chicken thighs or breasts, cut into bite-sized pieces
½ cup full-fat Greek yogurt
1 Tbsp lemon juice
1 tsp ground cumin
1 tsp garam masala
1 tsp smoked paprika
½ tsp turmeric
½ tsp salt
For the Butter Sauce:
3 Tbsp butter or tallow
2 cloves garlic, minced
1 Tbsp grated fresh ginger
1 cup tomato puree (no added sugar)
1 tsp ground cumin
1 tsp garam masala
½ tsp chili powder (adjust for spice preference)
¾ cup heavy cream
Salt and black pepper, to taste
1 Tbsp chopped cilantro (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 40g
Fat: 36g
Carbs: 7g
Egg Florentine
Soft-poached eggs over a bed of garlicky spinach, finished with creamy hollandaise. See more →Ingredients
For the Spinach:
1 Tbsp butter or tallow
4 cups fresh spinach
1 clove garlic, minced
Salt and pepper, to taste
For the Eggs:
4 large eggs
1 Tbsp vinegar (for poaching water)
For the Hollandaise Sauce:
3 egg yolks
½ cup melted butter
1 Tbsp lemon juice
Salt and cayenne pepper, to taste
Macronutrients
(per serving, serves 2)
Protein: 20g
Fat: 45g
Carbs: 3g
Beyond Science
Faults with a Stanford study's claims that a vegan diet is better for cardio metabolic health.
AMPK: restoring metabolic homeostasis over space and time
The cellular energy sensor AMPK plays a central role in regulating metabolism and maintaining energy balance.
Nutritional Value Score Ranks Foods by Nutrient Density
Food scoring system attempts to rank foods based on nutrient density and their potential to reduce chronic disease risk.
Finding My Way
Discovering purpose in serving trainers and gym owners
Ketogenesis Mitigates Steatotic Liver Disease Through Mechanisms Beyond Fat Oxidation
Ketone production appears to protect the liver during fatty liver disease.
Sugar, Uric Acid, and the Etiology of Diabetes and Obesity
Revisiting fructose metabolism as a driver of metabolic disease
The Paradox of Working Hard and Going High (on the Glucometer)
Understanding why high-intensity effort can send glucose higher before it comes back down.
The role of collagen crosslinks in ageing and diabetes
The good, the bad, and the ugly
Brain Energy: The Metabolic Theory of Mental Illness
A growing body of research suggests that many mental disorders may stem from metabolic dysfunction in the brain.
It Is Time to Bust the Myth of Physical Inactivity and Obesity
You Cannot Outrun a Bad Diet
Fennel and Sausage Pasta with Zoodles
Savory Italian sausage, sweet fennel, and garlic come together in a creamy sauce tossed with fresh zucchini noodles.
See more →Beyond Science
Faults with a Stanford study's claims that a vegan diet is better for cardio metabolic health.
See more →
