Grilled Chicken & Mango Avocado Salad
This salad pairs grilled chicken with fresh greens, creamy avocado, sweet mango, and crisp vegetables for a vibrant mix of textures and flavors. See more →
Diet Modulates Brain Network Stability
Ketones stabilize brain networks while glucose has the opposite effect See more →
Jamaican Beef Patties
Flaky, golden pastry filled with spiced ground beef and aromatic seasonings — a Caribbean favorite reimagined in a buttery almond-flour crust. See more →
For time:
21 squat cleans
Run 800 meters
15 squat cleans
Run 800 meters
9 squat cleans
Run 800 meters
Turmeric-Spiced Chicken With Riced Cauliflower
Turmeric and curry with tender chicken and a creamy tomato sauce, all served over cauliflower rice and topped with cilantro and lemon. See more →
How Do We Get Fat
Why we get fat, what determines where calories go, and what happens when we look beyond energy balance. See more →
Baked Spaghetti with Zoodles
A cheesy, oven-baked spaghetti casserole made with savory meat sauce, spiralized zucchini noodles, and gooey melted cheese. See more →
For time and load:
5 bench press
500-meter row
4 bench press
500-meter row
3 bench press
500-meter row
2 bench press
500-meter row
1 bench press
Fasting, Feeding, and Exercise
How fasting and feeding influence metabolism, what happens when we layer in exercise. See more →
Smoked Gouda Turkey Burger
Turkey burgers topped with smoky Gouda, crispy bacon, caramelized onions, and fresh spinach, served on a crisp bed of lettuce with creamy chipotle mayo. See more →
Cheesy Spinach and Artichoke Stuffed Peppers
Stuffed peppers filled with cheesy spinach, artichokes, and seasoned beef See more →
Almond Crusted Chicken
Oven-baked almond Parmesan crusted chicken breast, served with a side of roasted vegetables. See more →
Nutritional Ketosis and Cardiovascular Risk in Type 2 Diabetes
One year of carbohydrate restriction improved most measured cardiovascular risk factors See more →
Philly Cheesesteak Skillet
Thinly sliced beef sautéed with onions and bell peppers in butter, smothered in melted provolone and served skillet-style. See more →
10-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
200-meter run
10 handstand push-ups
Effects Of Exercise During Pregnancy On Mode Of Delivery
A meta-analysis of randomized controlled trials See more →
Creamy Chicken Thighs with Bacon
Golden seared chicken thighs in a bacon-infused cream sauce with mushrooms and wilted spinach. See more →
The Deadlift
The deadlift imparts quick and prominent athletic advantage like no other exercise See more →
Horseradish Beef Skillet
Tender seared beef strips simmered in a garlic-horseradish cream sauce with herbs and butter, served over cauliflower mash or sautéed greens. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
400-meter run
10 strict pull-ups
FDA approves Abbott’s Libre Duo 10 Day dual glucose-ketone monitor
A new device could make the Glucose Ketone Index far easier to track See more →
For time:
40-30-20-10 reps of:
GHD sit-ups
Bike calories
GHD sit-ups can deliver a devastating blow if you haven't had prior exposure to them. Scale them way back if you've never done them before.
Use a stationary bike, air bike, or whatever you have.
See more →For time:
21 squat cleans
Run 800 meters
15 squat cleans
Run 800 meters
9 squat cleans
Run 800 meters
Use a moderate to heavy load for the cleans that you can still cycle for an unbroken set of 10-12 reps when fresh.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time and load:
5 bench press
500-meter row
4 bench press
500-meter row
3 bench press
500-meter row
2 bench press
500-meter row
1 bench press
Subtract your bench press load (in pounds) from your time (in seconds) to get a final score. Lower is better.
See more →5 rounds for time:
30 kettlebell swings
30 sit-ups
Pick a kettlebell that you can hang on to for the entire first set of 30.
See more →For load:
Front squat 5-5-3-3-3-1-1-1-1 reps
Attempt to increase loads for each of the 9 sets.
Additionally, practice planks for 15 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →10-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
200-meter run
10 handstand push-ups
If needed, pick a modification for the HSPU that still gets you inverted.
See more →3 rounds for time:
20 bodyweight deadlifts
40 box jumps
Men jump a 24" box.
Women jump a 20" box.
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
400-meter run
10 strict pull-ups
If you can't do 10 strict pull-ups when fresh, pick an assisted variant that still requires strict pulling. Don't do 10 kipping pull-ups.
See more →Grilled Chicken & Mango Avocado Salad
This salad pairs grilled chicken with fresh greens, creamy avocado, sweet mango, and crisp vegetables for a vibrant mix of textures and flavors. See more →Ingredients
For the Salad:
4 oz chicken breast
¼ avocado, diced
¼ cup mango, diced
¼ red bell pepper, thinly sliced
¼ cucumber, thinly sliced
2 cups mixed greens (arugula, spinach, or lettuce)
1 Tbsp red onion, finely sliced
1 Tbsp fresh cilantro, chopped
For the Dressing:
1 Tbsp olive oil
½ Tbsp lime juice
¼ tsp ground cumin
Salt and pepper, to taste
Macronutrients
Protein: 27g
Fat: 19g
Carbohydrates: 14g
Jamaican Beef Patties
Flaky, golden pastry filled with spiced ground beef and aromatic seasonings — a Caribbean favorite reimagined in a buttery almond-flour crust. See more →Ingredients
For the Dough:
2 cups almond flour
1 cup shredded mozzarella cheese
2 Tbsp butter (melted)
1 large egg
½ tsp turmeric (for color)
½ tsp salt
For the Filling:
1 lb ground beef
2 Tbsp butter or tallow
½ small onion, finely diced
2 cloves garlic, minced
1 tsp curry powder
½ tsp allspice
½ tsp thyme
½ tsp smoked paprika
¼ tsp cayenne (optional, for heat)
Salt and black pepper, to taste
2 Tbsp beef stock
1 Tbsp coconut cream or heavy cream
Macronutrients
(per serving, makes 6 patties)
Protein: 25g
Fat: 38g
Carbs: 6g
Turmeric-Spiced Chicken With Riced Cauliflower
Turmeric and curry with tender chicken and a creamy tomato sauce, all served over cauliflower rice and topped with cilantro and lemon. See more →Ingredients
4 oz chicken breast
¼ cup chicken broth
¼ cup cauliflower rice
½ tsp turmeric
14.5 oz tomatoes, canned, diced
3 Tbsp cilantro
2 ¾ tsp red onions, diced
4 ½ tsp butter
3 Tbsp sour cream
1 ½ Tbsp curry paste
1 slice lemon
Salt and pepper to taste
Macronutrients
Protein: 28g
Fat: 24g
Carbs: 11g
Baked Spaghetti with Zoodles
A cheesy, oven-baked spaghetti casserole made with savory meat sauce, spiralized zucchini noodles, and gooey melted cheese. See more →Ingredients
For the Meat Sauce:
1 lb ground beef (or half beef, half Italian sausage)
2 cloves garlic, minced
½ small onion, finely chopped
1½ cups crushed tomatoes (no sugar added)
1 tsp dried oregano
½ tsp dried basil
½ tsp paprika
Salt & pepper, to taste
1 Tbsp butter (for cooking)
For the Zoodle Base:
3 medium zucchini, spiralized into zoodles
½ tsp salt (to draw out moisture)
1 Tbsp butter (for sautéing)
For the Cheese Topping:
1 cup shredded mozzarella
¼ cup grated parmesan
½ cup ricotta or cottage cheese (optional, for layering)
Optional Finishing:
1 tsp olive oil (drizzled after baking)
Fresh basil or parsley for garnish
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 31g
Carbs: 9g
Smoked Gouda Turkey Burger
Turkey burgers topped with smoky Gouda, crispy bacon, caramelized onions, and fresh spinach, served on a crisp bed of lettuce with creamy chipotle mayo. See more →Ingredients
For the Turkey Burgers:
1 lb ground turkey (preferably 93% lean)
1 clove garlic, minced
½ small onion, finely grated
1 tsp smoked paprika
½ tsp garlic powder
½ tsp sea salt
¼ tsp black pepper
1 Tbsp butter or tallow (for cooking)
For the Toppings:
4 slices smoked Gouda cheese
4 slices bacon, cooked until crisp
1 small onion, thinly sliced (for caramelizing)
1 Tbsp butter or tallow (for caramelizing onions)
1 cup fresh spinach leaves
4 large lettuce leaves (romaine or butter lettuce for wrapping)
For the Chipotle Mayo:
¼ cup mayonnaise
1 tsp chipotle chili powder or 1 Tbsp chipotle in adobo, finely minced
1 tsp lime juice
Salt to taste
Optional Garnish:
Extra spinach leaves
Lime wedges
Macronutrients
(per serving, serves 4)
Protein: 35g
Fat: 33g
Carbs: 4g
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
Almond Crusted Chicken
Oven-baked almond Parmesan crusted chicken breast, served with a side of roasted vegetables. See more →Ingredients:
4 oz chicken breast
2 Tbsp sour cream
2 Tbsp almond flour
2 Tbsp Parmesan cheese, grated
¼ tsp garlic powder
¼ tsp paprika
Salt and pepper, to taste
½ Tbsp fresh parsley, chopped (for garnish)
Nutrition Facts:
Protein: 25g
Fat: 15g
Carbs: 2.5g
Philly Cheesesteak Skillet
Thinly sliced beef sautéed with onions and bell peppers in butter, smothered in melted provolone and served skillet-style. See more →Ingredients
1 lb ribeye or sirloin steak, very thinly sliced (freeze slightly for easier slicing)
2 Tbsp butter (for cooking)
½ large yellow onion, thinly sliced
½ green bell pepper, thinly sliced
½ red bell pepper, thinly sliced
2 cloves garlic, minced
1 tsp Worcestershire sauce (optional, check for sugar-free)
1 tsp paprika
Salt & black pepper, to taste
4 oz provolone cheese, sliced or shredded
Optional: 1 tsp olive oil (for finishing), chopped parsley for garnish
Macronutrients
(per serving, makes 2)
Protein: 48g
Fat: 45g
Carbs: 7g
Creamy Chicken Thighs with Bacon
Golden seared chicken thighs in a bacon-infused cream sauce with mushrooms and wilted spinach. See more →Ingredients
2 bone-in chicken thighs
2 slices bacon, chopped
½ cup mushrooms, sliced
1 cup spinach
¼ cup heavy cream
1 Tbsp butter
Salt, pepper, paprika to taste
Macronutrients
(per serving, makes 1)
Protein: 46g
Fat: 45g
Carbs: 5g
Horseradish Beef Skillet
Tender seared beef strips simmered in a garlic-horseradish cream sauce with herbs and butter, served over cauliflower mash or sautéed greens. See more →Ingredients
1 lb sirloin or ribeye steak, thinly sliced against the grain
Salt & pepper, to taste
1 tsp garlic powder
1 Tbsp butter (for searing)
For the Sauce:
1 Tbsp butter
2 cloves garlic, minced
½ cup heavy cream
1½ Tbsp prepared horseradish (sugar-free)
1 tsp Dijon mustard (optional)
1 tsp fresh thyme or ½ tsp dried
Salt & black pepper, to taste
Optional Add-ons:
2 Tbsp chopped parsley (for garnish)
1 tsp olive oil (for finishing — off heat only)
Serve over: cauliflower mash, sautéed spinach, or roasted radishes
Macronutrients
(per serving, makes 3)
Protein: 40g
Fat: 38g
Carbs: 3g
Diet Modulates Brain Network Stability
Ketones stabilize brain networks while glucose has the opposite effect
The Clean
The king of all exercises
How Do We Get Fat
Why we get fat, what determines where calories go, and what happens when we look beyond energy balance.
Fasting, Feeding, and Exercise
How fasting and feeding influence metabolism, what happens when we layer in exercise.
Privacy, Surveillance, and Your Data
Unpacking tech headlines and misleading framing
How Mitochondria Control Your Metabolism
Dr. Jared Rutter on how cells allocate energy
Nutritional Ketosis and Cardiovascular Risk in Type 2 Diabetes
One year of carbohydrate restriction improved most measured cardiovascular risk factors
Effects Of Exercise During Pregnancy On Mode Of Delivery
A meta-analysis of randomized controlled trials
The Deadlift
The deadlift imparts quick and prominent athletic advantage like no other exercise
FDA approves Abbott’s Libre Duo 10 Day dual glucose-ketone monitor
A new device could make the Glucose Ketone Index far easier to track
Grilled Chicken & Mango Avocado Salad
This salad pairs grilled chicken with fresh greens, creamy avocado, sweet mango, and crisp vegetables for a vibrant mix of textures and flavors.
See more →Diet Modulates Brain Network Stability
Ketones stabilize brain networks while glucose has the opposite effect
See more →
