Creamy Sun-Dried Tomato Salmon with Spinach
Pan-seared salmon fillets simmered in a rich sun-dried tomato cream sauce with garlic and wilted spinach. See more →
Are ultra-processed foods responsible for obesity and chronic disease
BSI Medical Society Journal Club See more →
Chicken & Green Bean Casserole
Chicken baked with green beans, creamy cheese sauce, and crispy bacon for a comforting keto casserole. See more →
25-minute AMRAP
Complete as many reps as possible in 25 minutes of:
⅓ bodyweight Turkish get-up
Wall walk
15-ft. rope climb
100-meter row
The Art of Training
The heart of effective coaching lies in attitude, experience, and training environment See more →
Beef Bourguignon
Tender beef simmered in a rich red wine and beef broth reduction with mushrooms, bacon, and herbs. See more →
7-minute AMRAP
Complete as many reps as possible in 7 minutes of:
Bodyweight clean and jerk
See more →Hereditary Cancer Syndromes and Mitochondrial Dysfunction
New review challenges the genetic-only model of inherited cancer risk See more →
Spaghetti Squash with Garlic Butter Shrimp & Spinach
Spaghetti squash strands tossed in garlic butter and topped with juicy shrimp and wilted spinach. See more →
Beef and Cabbage Soup
Ground beef simmered in a rich broth with cabbage and spices for a hearty, comforting soup. See more →
Lemon Chicken and Asparagus
Chicken seared in butter, then simmered with tender asparagus in a bright, garlicky lemon sauce for a fresh, flavorful skillet meal. See more →
Bacon-Wrapped Salmon
Smoky bacon wrapped around tender salmon fillets, basted in garlic butter. See more →
4 rounds for time:
21 GHD sit-ups
15 sumo deadlift high-pulls
9 strict chest-to-bar pull-ups
Baked Salmon with Dill Cream & Zucchini
Salmon fillets baked with roasted zucchini and finished with a refreshing dill cream sauce for a light yet rich dish. See more →
Soybean Oil, Oxylipins, and Obesity: Why Fat Type Matters
Mouse study links linoleic acid metabolism—not calories—to diet-induced obesity See more →
Banh Mi Bowls
All the flavors of a classic banh mi—savory meat, tangy pickled veggies, and creamy sauce—served over cauliflower rice. See more →
30-minute AMRAP
Complete as many reps as possible in 30 minutes of:
⅓ bodyweight Turkish get-up
Wall walk
15-ft. rope climb
100-meter row
Green Curry Chicken
Chicken thighs simmered in a rich coconut green curry sauce with Thai herbs and vegetables. See more →
Isolation vs. Integration
Isolating muscles in training, such as with machine-based movements, is a "false reductionism" See more →
5 rounds for time:
25 walking lunge steps
15 hip extensions
5 muscle-ups
Additionally, stretch for 20 minutes.
See more →25-minute AMRAP
Complete as many reps as possible in 25 minutes of:
⅓ bodyweight Turkish get-up
Wall walk
15-ft. rope climb
100-meter row
Go for as many total reps as possible. Partition and rotate however you like, without doing two reps of anything in a row.
Compare to last Saturday, note which exercise you did the most of, and REMOVE IT from the list for today. If you didn’t do last Saturday, keep all 4 exercises and go for the full 30 minutes.
See more →7-minute AMRAP
Complete as many reps as possible in 7 minutes of:
Bodyweight clean and jerk
Additionally, practice scales for 20 minutes.
See more →Rest Day
Merry Christmas!
Enjoy the recovery time, or make-up anything you missed from last week.
See more →4 rounds for time:
Run 400 meters
50 squats
Additionally, practice handstands for 20 minutes.
See more →For load:
Back squat 3-3-3 reps
Shoulder press 3-3-3 reps
Deadlift 3-3-3 reps
Go heavy.
See more →4 rounds for time:
21 GHD sit-ups
15 sumo deadlift high-pulls
9 strict chest-to-bar pull-ups
Men use 95 lb for the SDHP.
Women use 65 lb for the SDHP.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →30-minute AMRAP
Complete as many reps as possible in 30 minutes of:
⅓ bodyweight Turkish get-up
Wall walk
15-ft. rope climb
100-meter row
Go for as many total reps as possible. Partition and rotate however you like, without doing two reps of anything in a row. Each 100-m row counts as 1 rep.
See more →Kelly
5 rounds for time:
Run 400 meters
30 box jumps
30 wall balls
Men jump a 24” box and throw a 20-lb ball to 10’.
Women jump a 20” box and throw a 14-lb ball to 9’.
Creamy Sun-Dried Tomato Salmon with Spinach
Pan-seared salmon fillets simmered in a rich sun-dried tomato cream sauce with garlic and wilted spinach. See more →Ingredients
For the Salmon:
4 salmon fillets (6 oz each)
2 Tbsp butter or tallow (for searing)
Salt and black pepper, to taste
For the Cream Sauce:
2 Tbsp sun-dried tomatoes in oil, chopped
3 cloves garlic, minced
1 cup heavy cream
½ cup chicken or vegetable broth (unsalted)
¼ cup grated Parmesan cheese
2 cups fresh spinach
1 tsp Italian seasoning (or ½ tsp each oregano + basil)
½ tsp red pepper flakes (optional)
Salt and black pepper, to taste
Optional Garnish:
Fresh parsley or basil, chopped
Extra Parmesan
Lemon wedges
Macronutrients
(per serving, serves 4)
Protein: 38g
Fat: 40g
Carbs: 5g
Chicken & Green Bean Casserole
Chicken baked with green beans, creamy cheese sauce, and crispy bacon for a comforting keto casserole. See more →Ingredients
For the Casserole:
1 ½ lb cooked chicken breast or thighs, shredded or cubed
1 lb fresh green beans, trimmed and blanched (3–4 minutes in boiling water, then drained)
2 Tbsp butter or beef tallow
½ small onion, diced
3 cloves garlic, minced
1 cup mushrooms, sliced
1 cup heavy cream
½ cup chicken broth (unsalted)
1 tsp Dijon mustard
1 tsp smoked paprika
1 cup shredded mozzarella cheese
½ cup grated Parmesan cheese
Salt and black pepper, to taste
For Topping:
4 slices bacon, cooked crisp and crumbled
¼ cup crushed pork rinds (optional, for crunch)
Optional Garnish:
Fresh parsley, chopped
Macronutrients
(per serving, serves 6)
Protein: 47g
Fat: 27g
Carbs: 5g
Beef Bourguignon
Tender beef simmered in a rich red wine and beef broth reduction with mushrooms, bacon, and herbs. See more →Ingredients
For the Stew:
2 lb beef chuck roast, cut into 1 ½-inch cubes
4 oz thick-cut bacon, diced
3 Tbsp butter or beef tallow (for searing)
2 cups mushrooms, quartered
1 medium onion, diced
2 cloves garlic, minced
1 cup dry red wine (full-bodied, keto-friendly)
1 ½ cups beef broth (unsalted)
2 Tbsp tomato paste
1 tsp fresh thyme (or ½ tsp dried)
2 bay leaves
Salt and black pepper, to taste
For Thickening (optional):
2 oz cream cheese (adds creaminess while keeping carbs low)
Optional Garnish:
Fresh parsley, chopped
Macronutrients
(per serving, serves 6)
Protein: 33g
Fat: 39g
Carbs: 5g
Spaghetti Squash with Garlic Butter Shrimp & Spinach
Spaghetti squash strands tossed in garlic butter and topped with juicy shrimp and wilted spinach. See more →Ingredients
1 medium spaghetti squash (about 2 lbs)
10 oz shrimp, peeled and deveined
2 Tbsp butter or ghee
2 cloves garlic, minced
2 cups fresh spinach
1 Tbsp fresh parsley, chopped
1 Tbsp lemon juice
1 tsp red pepper flakes (optional)
Salt and pepper, to taste
Macronutrients
(per serving, makes 2)
Protein: 35g
Fat: 15g
Carbs: 18g
Beef and Cabbage Soup
Ground beef simmered in a rich broth with cabbage and spices for a hearty, comforting soup. See more →Ingredients
For the Soup:
2 Tbsp butter, beef tallow, or olive oil
1 ½ lb ground beef (80/20 for more fat)
½ small onion, diced
3 cloves garlic, minced
1 small head green cabbage, chopped
1 zucchini, diced (optional, for texture)
1 can (14 oz) diced tomatoes (no sugar added)
6 cups beef broth (unsalted)
1 Tbsp tomato paste
1 tsp smoked paprika
1 tsp dried oregano
½ tsp red pepper flakes (optional, for heat)
Salt and black pepper, to taste
Optional Garnish:
Fresh parsley or dill, chopped
Grated Parmesan cheese
Macronutrients
(per serving, serves 4)
Protein: 34g
Fat: 37g
Carbs: 14g
Lemon Chicken and Asparagus
Chicken seared in butter, then simmered with tender asparagus in a bright, garlicky lemon sauce for a fresh, flavorful skillet meal. See more →Ingredients
For the Chicken:
4 chicken breasts or thighs (boneless, skinless)
2 Tbsp butter or tallow (for searing)
Salt and black pepper, to taste
½ tsp paprika
For the Sauce & Asparagus:
1 Tbsp butter
3 cloves garlic, minced
1 bunch asparagus, trimmed and cut into 2-inch pieces
½ cup chicken broth (unsalted)
¼ cup heavy cream (optional for richness)
3 Tbsp lemon juice (freshly squeezed)
1 tsp lemon zest
1 tsp Dijon mustard (optional, for depth)
2 Tbsp fresh parsley, chopped
Salt and black pepper, to taste
Optional Garnish:
Extra lemon wedges
Fresh dill or thyme
Macronutrients
(per serving, serves 4)
Protein: 41g
Fat: 25g
Carbs: 7g
Bacon-Wrapped Salmon
Smoky bacon wrapped around tender salmon fillets, basted in garlic butter. See more →Ingredients
1½ Tbsp butter or tallow (for basting and greasing)
2 (6 oz) wild-caught salmon fillets, skin removed
Salt and pepper, to taste
½ tsp garlic powder
½ tsp smoked paprika
4 slices sugar-free bacon (thin-cut works best for wrapping)
1 tsp lemon juice
½ tsp dried thyme or rosemary
1 clove garlic, minced
Optional: 1 tsp olive oil (cold drizzle for finishing)
Optional garnish: chopped parsley or lemon zest
Macronutrients
(makes 2 per servings)
Protein: 38g
Fat: 30g
Carbs: 1g
Baked Salmon with Dill Cream & Zucchini
Salmon fillets baked with roasted zucchini and finished with a refreshing dill cream sauce for a light yet rich dish. See more →Ingredients
For the Salmon & Zucchini:
4 salmon fillets (6 oz each)
2 medium zucchini, sliced into half-moons
2 Tbsp butter or tallow, melted
1 Tbsp olive oil (for zucchini)
½ tsp garlic powder
½ tsp smoked paprika
Salt and black pepper, to taste
For the Dill Cream Sauce:
½ cup sour cream (or Greek yogurt)
¼ cup mayonnaise
1 Tbsp lemon juice
2 tsp Dijon mustard
2 Tbsp fresh dill, chopped (or 1 tsp dried dill)
1 small garlic clove, minced
Salt and black pepper, to taste
Optional Garnish:
Lemon wedges
Extra fresh dill
Macronutrients
(per serving, makes 4)
Protein: 36g
Fat: 42g
Carbs: 3g
Banh Mi Bowls
All the flavors of a classic banh mi—savory meat, tangy pickled veggies, and creamy sauce—served over cauliflower rice. See more →Ingredients
For the Protein:
1 ½ lb ground pork, ground chicken, or ground turkey
2 Tbsp butter, beef tallow, or avocado oil
2 cloves garlic, minced
1 Tbsp fish sauce
1 Tbsp soy sauce or coconut aminos (unsweetened)
1 tsp grated ginger
1 tsp chili flakes or sriracha (optional for heat)
Salt and black pepper, to taste
For the Pickled Veggies:
1 cup daikon radish, julienned
1 cup cucumber, thinly sliced
½ cup shredded carrot (optional, adds ~2–3g net carbs per serving)
½ cup rice vinegar
2 Tbsp water
1 Tbsp soy sauce or coconut aminos
½ tsp salt
For the Base:
4 cups cauliflower rice (fresh or frozen)
2 Tbsp butter or tallow (for sautéing)
Salt, to taste
For the Sauce:
½ cup mayonnaise
1 Tbsp sriracha (or chili paste of choice)
1 tsp lime juice
Optional Garnish:
Fresh cilantro leaves
Sliced jalapeños
Extra lime wedges
Macronutrients
(per serving, serves 4)
Protein: 29g
Fat: 50g
Carbs: 9g
Green Curry Chicken
Chicken thighs simmered in a rich coconut green curry sauce with Thai herbs and vegetables. See more →Ingredients
For the Curry:
1 ½ lb boneless, skinless chicken thighs, cut into bite-sized pieces
2 Tbsp butter, beef tallow, or coconut oil
3 Tbsp green curry paste (no sugar added)
1 can (14 oz) full-fat coconut milk
1 cup chicken broth (unsalted)
2 cloves garlic, minced
1 Tbsp fresh ginger, grated
2 tsp fish sauce
1 tsp lime zest
1 Tbsp fresh lime juice
Salt and black pepper, to taste
For the Vegetables:
1 cup zucchini, sliced into half-moons
1 cup bell pepper, sliced
½ cup mushrooms, sliced
1 cup fresh spinach or Thai basil leaves
Optional Garnish & Serving:
Fresh cilantro
Extra lime wedges
Cauliflower rice
Macronutrients
(per serving, serves 4)
Protein: 30g
Fat: 33g
Carbs: 6g
Are ultra-processed foods responsible for obesity and chronic disease
BSI Medical Society Journal Club
The Art of Training
The heart of effective coaching lies in attitude, experience, and training environment
Hereditary Cancer Syndromes and Mitochondrial Dysfunction
New review challenges the genetic-only model of inherited cancer risk
How Pharma & Food Industry Keep Us Sick
The Feldman Protocol Podcast
It's a case study straight out of 'Seinfeld.'
So how did it get published?
Handling the Holidays
Planning for joy—and damage control
Soybean Oil, Oxylipins, and Obesity: Why Fat Type Matters
Mouse study links linoleic acid metabolism—not calories—to diet-induced obesity
Ultra-Processed Food and Mental Health
With David Wiss
Isolation vs. Integration
Isolating muscles in training, such as with machine-based movements, is a "false reductionism"
Lamb Köfte with Garlic-Butter Yogurt Sauce
Spiced lamb patties served with a rich garlic-butter yogurt sauce for a flavorful, Mediterranean-inspired dish.
See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
15 overhead squats
20 strict chest-to-bar pull-ups
Confessions of an LNT Heretic
What Happens When You Challenge Biomedical and Environmental Dogma: Rebuttal of Beyea Commentary 2024
See more →
