April 9, 2025

Every minute on the minute for 30 minutes, alternate between:

1 - 5 strict pull-ups

2 - 10 push-ups

3 - 15 air squats

This is a lot of volume if you are not used to it. In total, if you complete these reps, you will have done 50 strict pull-ups, 100 push-ups, and 150 air squats. Use the total number of reps to help gauge how you should scale each set. How many total reps do you think you can do? Divide by 10. That's your number. If you are new to this, cut everything in half.

Post reps per minute to comments and how far you made it.

---

Cobb Salad

Serves: 4

Prep Time: 20 minutes

Cook Time: 15 minutes

Ingredients

• For the Salad:

  • 6 cups mixed greens (romaine, spinach, or arugula—your choice)

  • 12 oz (340g) flank steak or sirloin (lean cuts work best)

  • 1 tsp olive oil

  • 1 tsp smoked paprika

  • Salt and black pepper to taste

  • 2 large eggs, hard-boiled

  • 4 slices regular bacon, cooked until crisp

  • 1 cup cherry tomatoes, halved

  • 1 medium avocado, diced

  • 1/2 cup crumbled feta or blue cheese

  • 1/2 cup cucumber, diced

  • 1/4 red onion, finely chopped

• For the Dressing:

  • 3 tbsp olive oil

  • 2 tbsp red wine vinegar

  • 1 tsp Dijon mustard

  • 1 small garlic clove, minced

  • Salt and black pepper to taste

Instructions

1. Cook the Steak: Rub the steak with olive oil, smoked paprika, salt, and pepper. Heat a skillet or grill pan over medium-high heat. Sear the steak for 3-4 minutes per side for medium-rare (135°F/57°C internal temp), or longer if you like it more done. Let it rest for 5-10 minutes, then slice thin against the grain.

2. Prep the Eggs: While the steak cooks, boil the eggs (if not pre-made). Place eggs in a pot of cold water, bring to a boil, then simmer for 9-10 minutes. Cool in ice water, peel, and chop.

3. Cook the Bacon: In the same skillet (or a separate one), cook the bacon over medium heat until crisp, about 4-5 minutes, flipping as needed. Drain on paper towels, then crumble or chop.

4. Make the Dressing: Whisk together olive oil, red wine vinegar, Dijon mustard, honey (if using), garlic, salt, and pepper in a small bowl until emulsified. Adjust seasoning to taste.

5. Assemble: Spread the mixed greens on a large platter or divide into 4 bowls. Arrange the sliced steak, chopped eggs, bacon, cherry tomatoes, avocado, feta or blue cheese, cucumber, and red onion in rows over the greens (Cobb style) or toss it all together.

6. Dress and Serve: Drizzle the dressing over the salad, or serve it on the side. Toss lightly if mixing. Serve fresh while the steak’s still warm.

   
   

Tips

• Rest the Steak: Don’t skip the resting step—it keeps the juices in.

---

Ancel Keys' Cholesterol Con, Part 2

Prof. Timothy Noakes

Conclusion

On the basis of all this information, it is extremely difficult — in fact impossible — to make any credible case supporting Keys’ hypotheses.

In the following 11 columns, I provide the details behind each of these 70 events before providing a final summary of exactly what the multibillion-dollar research effort to find support for Keys’ hypotheses actually revealed.

It is finally time to expose this evidence more widely, but especially to the medical and nutrition/dietetics professions, so that in 2020, we can give humans the appropriate dietary advice that will return us all to a state of optimum metabolic health.