April 8, 2025

Overhead Squat

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This is a heavy day, however, with this movement, you may not feel like you get very heavy. Starting with a PVC pipe as a warm-up and adding fractional plates is a great place to start. If you are having trouble staying in your heels, use a medicine ball as a target to sit toward.

Begin your warm-up with scales and dynamic stretching. Finish your session with planks and static stretching.

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Broiled Chicken Melts on Sourdough

Typically, we avoid bread, but sugar-free sourdough is a rare and well-deserved treat if you have been low carb for a while.

Serves: 4

Prep Time: 15 minutes

Cook Time: 15 minutes

Ingredients

• For the Chicken:

  • 1 lb (450g) boneless, skinless chicken breasts (or thighs if you prefer juicier meat)

  • 1 tbsp olive oil

  • 1 tsp garlic powder

  • 1 tsp smoked paprika

  • 1/2 tsp dried oregano

  • Salt and black pepper to taste

• For the Melts:

  • 4 thick slices sourdough bread (about 1/2-inch thick)

  • 2 tbsp softened butter or olive oil (for bread)

  • 1 cup shredded mozzarella or cheddar (or a mix—go for sharp cheddar if you like bite)

  • 1/2 cup crumbled feta or goat cheese (optional, for extra tang)

  • 1 medium tomato, thinly sliced

  • 1/4 red onion, thinly sliced

  • 1 tbsp fresh basil or parsley, chopped (optional garnish)

• Optional Spread:

  • 2 tbsp mayo mixed with 1 tsp Dijon mustard or hot sauce (for a kick)

Instructions

1. Cook the Chicken: Preheat your oven to 400°F (200°C). Season the chicken with olive oil, garlic powder, smoked paprika, oregano, salt, and pepper. Heat a skillet over medium-high heat, add a drizzle of oil, and sear the chicken 2-3 minutes per side until golden. Transfer to the oven (in the skillet if it’s oven-safe, or a baking dish) and bake for 8-10 minutes until it hits 165°F (74°C) internally. Let it rest, then slice thin or shred.

2. Prep the Bread: Set your oven to broil (high). Lightly brush one side of each sourdough slice with butter or olive oil. Place them buttered-side down on a baking sheet. If using the mayo-Dijon spread, smear it on the unbuttered side now.

3. Assemble: Layer the unbuttered side of each slice with shredded chicken, a few tomato slices, and red onion. Top with a generous handful of mozzarella or cheddar, and sprinkle on feta or goat cheese if you’re using it.

4. Broil: Slide the baking sheet under the broiler, about 4-6 inches from the heat. Broil for 2-4 minutes—watch closely—until the cheese is melted, bubbly, and starting to brown. Sourdough toasts fast, so don’t walk away.

5. Finish: Pull the melts out, sprinkle with fresh basil or parsley if you’ve got it, and let them cool for a minute (cheese will be molten).

6. Serve: Plate them up hot. Pair with a simple green salad or some roasted veggies if you want a side.

   
   

Tips

• Chicken Shortcut: Use leftover rotisserie chicken or pre-cooked strips—just season and warm it up before piling it on.

• Cheese Swap: Provolone or Monterey Jack work great too if you want a milder melt.

• Bread Crisp: If you like extra crunch, toast the buttered side of the sourdough in a skillet first, then assemble and broil.

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Ancel Keys' Cholesterol Con, Part 1

“‘The method of science is the method of bold conjectures and ingenious and severe attempts to refute them,’ said Karl Popper, the dean of the philosophy of science. Popper also noted that an infinite number of possible wrong conjectures exist for every one that happens to be right. This is why the practice of science requires an exquisite balance between a fierce ambition to discover the truth and a ruthless skepticism toward your own work. This, too, is the ideal, albeit not the reality, of research in medicine and public health.” – Gary Taubes