Smoked Trout, Avocado & Arugula Egg Roll
Smoked trout, creamy avocado, peppery arugula, and lemony whipped cheese wrapped in a soft egg omelet and served on a bed of fresh arugula and dill. See more →
Spinach, Bacon & Goat Cheese Scramble
Creamy scrambled eggs mixed with tender spinach, crispy bacon, and tangy goat cheese, topped with fresh green onions. See more →
Nutritional Ketosis and Mitohormesis
Potential Implications for Mitochondrial Function and Human Health See more →
Caprese Steak with Balsamic Marinade & Drizzle
Grilled steak marinated in balsamic, topped with mozzarella, fresh tomato, and basil, then drizzled with a rich balsamic-olive oil dressing. See more →
Mitochondria Are More Than Powerhouses—They’re the Motherboard of the Cell
When these energy-giving organelles thrive, so do we See more →
Poached Eggs in Spicy Tomato Sauce with Bacon
Poached eggs nestled in a bold, spiced tomato sauce with crispy bacon and crumbled cheese, and finished with fresh herbs. See more →
Greek Chicken & Eggplant Kebabs with Tzatziki Sauce
Grilled chicken and smoky eggplant skewers seasoned with Greek spices, served with a creamy, herbed tzatziki sauce and fresh lemon. See more →
Pork Meatloaf with Mashed Cauliflower
Golden pork meatloaves crusted with crushed pork rinds and glazed with a tangy mustard-butter sauce, served alongside creamy mashed cauliflower. See more →
Why Fitness?
A physical culture that inspires, guides, and enriches every aspect of our being may add years to our lives but certainly adds life to our years. See more →
Lamb Skewers with Herb Olive Oil Dressing
Tender lamb cubes marinated in melted butter and grilled to perfection, finished with a fresh herb olive oil drizzle. See more →
Webinar with Debbie Wagner and Matt Schindeldecker
Expanding Horizons: Physical and Mental Rehabilitation for Juveniles in Ohio See more →
Baked White Fish with Malt Vinegar Butter Sauce
Flaky white fish coated in a crispy pork rind crust, baked and served with a rich, tangy malt vinegar butter sauce. See more →
Creating healthy people, one step at a time
“We’re going to be the go-to for everyday people who are looking for absolute health, wellness, and fitness.” See more →
Spicy Pork Meatloaf with Chipotle Cream Sauce
Seasoned ground pork, breadcrumbs, and a kick of heat from spices and chipotle peppers. It's topped with a creamy, smoky chipotle sauce that adds a rich, tangy finish. See more →
Was ChatGPT Caught Trying to Outsmart Researchers to Survive?
A closer look at the evidence See more →
Beef Stroganoff over Mashed Cauliflower
Hearty ground beef simmered in a rich, creamy herb-infused sauce, served over buttery mashed cauliflower. See more →
Raise standards for preclinical cancer research
Glenn Begley and Lee Ellis propose how methods, publications and incentives must change if patients are to benefit. 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:
Run 400 meters
21 front squat
12 L pull-ups
Men squat 95 lb. Women squat 65 lb.
See more →For load:
Deadlift 3-3-3-3-3 reps
10 rounds:
10 overhead presses
12 weighted lunges
1 L-sit rope climb
Pick a set of dumbbells that you can shoulder press at least 5 times.
Each time you pick up the dumbbells, start with shoulder presses, then move to push presses once you fail.
Hold the dumbbells any way you like for the lunges.
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 →
For time:
7 muscle-ups
15 bodyweight clean and jerks
Row 1,000 meters
Don't partition the reps, but do the 3 exercises in whichever order you think lets you finish the workout fastest. I.e. MU-C&J-Row, or C&J-Row-MU, or C&J-MU-Row, etc. You choose.
The muscle-ups are strict.
See more →For load:
Back Squat 3-3-3-3-3 reps
Additionally, practice L sits and scales for 20 minutes.
See more →3 rounds:
2 minutes of rowing
2 minute of burpees
For the burpees, jump and touch a target that is one foot above your max reach when standing.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →15-12-9-6-3 reps:
Thrusters
Knees-to-elbows
Snatches
Knees-to-elbows
Smoked Trout, Avocado & Arugula Egg Roll
Smoked trout, creamy avocado, peppery arugula, and lemony whipped cheese wrapped in a soft egg omelet and served on a bed of fresh arugula and dill. See more →Ingredients
2 eggs
1 tsp butter (for omelet)
2 oz smoked trout, flaked or sliced
½ avocado, thinly sliced
¼ cup arugula (inside roll)
2 Tbsp whipped cream cheese or goat cheese
½ tsp lemon zest
1 Tbsp fresh dill, chopped (plus extra for garnish)
½ cup arugula (for serving)
Salt and pepper, to taste
Macronutrients
Protein: 28g
Fat: 42g
Carbs: 3g
Spinach, Bacon & Goat Cheese Scramble
Creamy scrambled eggs mixed with tender spinach, crispy bacon, and tangy goat cheese, topped with fresh green onions. See more →Ingredients
For the Spinach, Bacon & Goat Cheese Scramble:
3 eggs
2 slices bacon, chopped
1 cup spinach, chopped
1 oz goat cheese, crumbled
1 Tbsp butter (for eggs)
Salt and pepper, to taste
Garnish:
1 Tbsp green onion/scallion, chopped
Macronutrients
Protein: 28g
Fat: 40g
Carbs: 2g
Caprese Steak with Balsamic Marinade & Drizzle
Grilled steak marinated in balsamic, topped with mozzarella, fresh tomato, and basil, then drizzled with a rich balsamic-olive oil dressing. See more →Ingredients
For the Steak & Marinade:
6 oz steak (ribeye, sirloin, or NY strip)
1 Tbsp balsamic vinegar
1 tsp butter
1 clove garlic, minced
½ tsp dried Italian herbs
Salt and pepper, to taste
For the Caprese Topping:
2–3 slices fresh tomato
2 oz fresh mozzarella, sliced
3–4 fresh basil leaves
For the Balsamic Drizzle:
1 Tbsp olive oil
1 tsp balsamic vinegar
Salt and pepper, to taste
Macronutrients
Protein: 55g
Fat: 55g
Carbs: 8g
Poached Eggs in Spicy Tomato Sauce with Bacon
Poached eggs nestled in a bold, spiced tomato sauce with crispy bacon and crumbled cheese, and finished with fresh herbs. See more →Ingredients
2 eggs
3 slices bacon, chopped
½ cup crushed tomatoes
1 clove garlic, minced
¼ tsp crushed red pepper flakes
¼ tsp smoked paprika
1 Tbsp butter (for sauce)
2 Tbsp crumbled goat cheese or feta
1 Tbsp fresh parsley or cilantro, chopped
Salt and pepper, to taste
Macronutrients
Protein: 28g
Fat: 38g
Carbs: 5g
Greek Chicken & Eggplant Kebabs with Tzatziki Sauce
Grilled chicken and smoky eggplant skewers seasoned with Greek spices, served with a creamy, herbed tzatziki sauce and fresh lemon. See more →Ingredients
For the Kebabs:
12 oz chicken breast, cut into bite-sized cubes
1 small eggplant, sliced into thick rounds then quartered
½ red bell pepper, cut into chunks
½ green bell pepper, cut into chunks
½ red onion, cut into chunks
1 Tbsp butter (for grilling)
1 tsp dried oregano
½ tsp garlic powder
½ tsp smoked paprika
¼ tsp black pepper
¼ tsp sea salt
Lemon wedges and fresh dill, for serving
For the Tzatziki Sauce:
¼ cup full-fat Greek yogurt
2 Tbsp cucumber, finely diced
1 Tbsp fresh dill, chopped
1 Tbsp red onion, finely chopped
1 tsp lemon juice
¼ tsp garlic powder
Sea salt, to taste
Macronutrients
Protein: 73g
Fat: 30g
Carbs: 25g
Pork Meatloaf with Mashed Cauliflower
Golden pork meatloaves crusted with crushed pork rinds and glazed with a tangy mustard-butter sauce, served alongside creamy mashed cauliflower. See more →Ingredients
For the Meatloaf:
6 oz ground pork
2 Tbsp crushed pork rinds
1 tsp soy sauce or coconut aminos
½ tsp garlic powder
¾ tsp salt
Black pepper, to taste
½ Tbsp Dijon mustard (for glaze)
¼ tsp garlic powder (for glaze)
1 tsp melted butter (for glaze)
For the Mashed Cauliflower:
1 cup cauliflower florets
2 Tbsp sour cream
1 Tbsp butter
Salt and pepper, to taste
Macronutrients
Protein: 35g
Fat: 35g
Carbs: 5g
Lamb Skewers with Herb Olive Oil Dressing
Tender lamb cubes marinated in melted butter and grilled to perfection, finished with a fresh herb olive oil drizzle. See more →Ingredients
For the Lamb Skewers:
6 oz lamb shoulder or leg, cut into 1-inch cubes
1 Tbsp melted butter (for marinade)
½ tsp garlic powder
½ tsp dried oregano
½ tsp lemon zest
Salt and pepper, to taste
Skewers (metal or soaked wooden)
For the Herb Olive Oil Dressing:
1½ Tbsp olive oil
1 tsp lemon juice
1 clove garlic, minced
1 Tbsp fresh parsley, finely chopped
1 tsp fresh mint or basil (optional), finely chopped
Salt and pepper, to taste
Macronutrients
Protein: 38g
Fat: 49g
Carbs: 2g
Baked White Fish with Malt Vinegar Butter Sauce
Flaky white fish coated in a crispy pork rind crust, baked and served with a rich, tangy malt vinegar butter sauce. See more →Ingredients
For the Fish:
6 oz white fish fillet (cod, haddock, or pollock)
½ cup crushed pork rinds
1 Tbsp grated Parmesan cheese
¼ tsp garlic powder
¼ tsp paprika
1 egg
Salt and pepper, to taste
1 Tbsp butter (for baking)
For the Malt Vinegar Butter Sauce:
1½ Tbsp malt vinegar
2 Tbsp butter
¼ tsp Dijon mustard (no sugar added)
Pinch of salt
Optional: pinch of cayenne or black pepper for heat
Macronutrients
Protein: 40g
Fat: 40g
Carbs: 2g
Spicy Pork Meatloaf with Chipotle Cream Sauce
Seasoned ground pork, breadcrumbs, and a kick of heat from spices and chipotle peppers. It's topped with a creamy, smoky chipotle sauce that adds a rich, tangy finish. See more →Ingredients
For the Meatloaf:
6 oz ground pork
2 Tbsp pork rind crumbles
1 Tbsp scallion whites, minced
1 Tbsp pickled jalapeños, finely chopped
½ tsp smoked paprika
¼ tsp garlic powder
¼ tsp cayenne pepper
Salt and pepper, to taste
½ Tbsp butter (for baking sheet)
For the Chipotle Cream Sauce:
2 Tbsp heavy cream
1 Tbsp cream cheese
1 tsp chipotle paste (or ½ tsp adobo sauce from chipotle peppers)
¼ tsp smoked paprika
Salt and pepper, to taste
Garnish:
1 tsp scallion greens, thinly sliced
Macronutrients
Protein: 35g
Fat: 50g
Carbs: 3g
Beef Stroganoff over Mashed Cauliflower
Hearty ground beef simmered in a rich, creamy herb-infused sauce, served over buttery mashed cauliflower. See more →Ingredients
For the Stroganoff:
6 oz ground beef
½ cup beef bone broth
¼ cup heavy cream
1 Tbsp cream cheese
½ tsp onion powder
½ tsp garlic powder
¼ tsp smoked paprika
½ tsp dried thyme
Salt and pepper, to taste
½ Tbsp butter
For the Mashed Cauliflower:
1 cup cauliflower florets
2 Tbsp heavy cream
1 Tbsp butter
Salt and pepper, to taste
Macronutrients
Protein: 38g
Fat: 48g
Carbs: 8g
The Science of Food Addiction
Webinar with Nicole Avena, Ph.D.
Nutritional Ketosis and Mitohormesis
Potential Implications for Mitochondrial Function and Human Health
Mitochondria Are More Than Powerhouses—They’re the Motherboard of the Cell
When these energy-giving organelles thrive, so do we
Brain Energy
The Metabolic Theory of Mental Disorders and New Treatment Strategies
The Many Roads to Dementia
A Systems View of Alzheimer’s Disease
Why Fitness?
A physical culture that inspires, guides, and enriches every aspect of our being may add years to our lives but certainly adds life to our years.
Webinar with Debbie Wagner and Matt Schindeldecker
Expanding Horizons: Physical and Mental Rehabilitation for Juveniles in Ohio
Creating healthy people, one step at a time
“We’re going to be the go-to for everyday people who are looking for absolute health, wellness, and fitness.”
Was ChatGPT Caught Trying to Outsmart Researchers to Survive?
A closer look at the evidence
Raise standards for preclinical cancer research
Glenn Begley and Lee Ellis propose how methods, publications and incentives must change if patients are to benefit.
Lemony Ground Turkey and Kale Soup
Ground turkey, wilted kale, and a rich lemon-infused broth—finished with cream and olive oil.
See more →
The Truth About Protein Drinks and Shakes
Consumer Report on what else is in protein drinks
See more →
