Most mornings I don’t cook breakfast. Not because I’m skipping it, I’m just not firing up the Blackstone at 6 AM before work. So I blend it instead. Two minutes, one glass, about 70 grams of protein, and I’m out the door. This is the shake I actually drink, and why each thing in it earned its spot.

The problem with most breakfasts

Here’s the thing nobody tells you about protein. It’s not just how much you eat in a day, it’s how you spread it out. Most people eat almost no protein at breakfast, a little at lunch, then a mountain of it at dinner. When people spread their protein evenly across the day instead of back-loading it at dinner, their muscles built protein about 25% better over 24 hours. Same total protein. Just spread out.

Think of it like watering a lawn. One bucket dumped in a corner doesn’t do what a steady sprinkler does. Your muscles can’t store protein for later.

The shake

Everything goes in the blender, in this order:

• About a cup of A2 whole milk (I get it at Costco; raw milk if you can afford it and trust your source)
• 2 scoops of whey protein, one flavored and one unflavored (any clean whey you like)
• 1 scoop of collagen
• About a tablespoon of cacao
• 5 grams of creatine
• About a cup of frozen mixed berries (any mix works; I’m using strawberry and blueberry right now)
• 2 raw egg yolks, sometimes 3 (crack the egg over the sink, ditch the white, drop the yolk in)

Blend it for 20 to 30 seconds and drink it. That’s it. No ice, the frozen berries do that job, and no spinach hiding in there. It tastes like chocolate milk with a little berry in it, because, well, it basically is chocolate milk that grew up and got serious about protein.

Why each ingredient is in there

The whey does the heavy lifting. Two scoops is roughly 50 grams of protein. A big meta-analysis found protein supplementation reliably added muscle and strength during training, with the benefits leveling off around 1.6 grams of protein per kilogram per day. My goal is 150 grams a day, and this shake knocks out nearly half of it before my day starts. I use this whey isolate, one scoop flavored and one plain so it’s not too sweet.

The milk isn’t just a liquid to blend with. Whole milk brings its own protein, fat, and fat-soluble vitamins. I go with A2 because regular milk doesn’t always agree with me. In one trial, people who thought they were lactose intolerant had significantly worse gut symptoms on regular A1 milk than on A2-only milk. Some of what’s blamed on lactose may actually be the A1 protein. Not true for everyone, but that’s what I buy.

The collagen is for the parts whey doesn’t cover. Tendons, ligaments, joints. In a randomized trial, older men who took collagen peptides while resistance training gained more fat-free mass and strength than the training-only group. I’m not old and sarcopenic, haha, but I plan on training for decades, and connective tissue is the long game. This is the collagen I use (same blue tub I grab at Costco).

The creatine is the most boring, most proven supplement on earth. Five grams a day. The International Society of Sports Nutrition’s position stand calls creatine monohydrate the most effective ergogenic supplement available and safe for long-term use in healthy people. It disappears into the shake, no taste, no chalky glass to choke down separately. Plain monohydrate is all you need, don’t pay extra for fancy versions.

The cacao is there because it tastes good. It also brings magnesium and flavanols, but let’s be honest, it’s mostly the chocolate. I use this organic cacao, about a tablespoon.

The berries are the newest addition. About a cup, frozen, any mix you’ve got. They keep it cold and thick without ice watering it down, plus a little fiber and real flavor. Whatever bag is on sale works.

The yolks are the most primal part of the whole thing. Two raw yolks, three if I’m feeling it. They bring the healthy fats, the kind that help you absorb the fat-soluble vitamins riding along with them, A, D, and K2. They bring choline, which most people barely get enough of. And they bring real food folate. Folate, not folic acid. Folic acid is the synthetic version sprayed into enriched flour and cheap vitamins, and your body has to convert it before it can use it. Yolk folate shows up in food form, ready to go. That’s the whole philosophy here, in one ingredient.

I ditch the whites because raw whites have avidin, which can block biotin absorption, and because the yolk is where all the good stuff lives anyway. If raw yolks weird you out, soft-cook them or skip them. The shake works fine without them.

The math

Add it up and you’re looking at roughly 70 grams of protein: about 50 from the whey, 10 from the collagen, 8 from the milk, and 5 or so from the yolks. For context, that’s more protein than most Americans eat before dinner. And it took two minutes.

This is the same principle behind my one-hour lunch break: front-load the protein, keep it simple, and let the rest of the day take care of itself. Breakfast doesn’t have to be a production.

Make it yours

Don’t have A2 milk? Use whatever milk sits well with you. Don’t want raw yolks? Skip them. Hate cacao? It’ll taste like a plain vanilla shake, no big deal. The framework is what matters: a real-food liquid base, a big hit of complete protein, and the few supplements that actually have evidence behind them.

Try it yourself, you won’t be sorry. And if you want the full system I follow, the meals, the gear, grab my free Primal Arsenal starter guide. It’s the same stuff I’d tell a friend over coffee.

Most homemade burgers are a disappointment and everybody knows it. Thick, gray, steamed in their own juice, with the texture of a hockey puck and about as much flavor. Mine are the opposite. Thin, crispy-edged, dripping, done in four minutes. The difference isn’t some chef secret. It starts at the meat case, and it’s the thing almost everybody gets wrong: the fat.

Your burger beef is too lean

Somewhere along the way we decided leaner is better, and burgers paid the price. I buy two grinds of beef and I don’t mix up their jobs. 80/20 is taco bowl beef. It’s fine there because the meat crumbles into a pan sauce and gets seasoned to death. Burgers get 73/27, every single time. That extra fat is not a flaw. It’s the whole point. Fat is what fries the crust in its own juices, it’s what keeps a thin patty juicy instead of chalky, and it’s most of the flavor.

And no, beef fat isn’t one single thing. A review comparing grass-fed and grain-fed beef found the fat profiles are genuinely different, with grass-fed carrying more omega-3s and antioxidants in the fat itself. I buy the best beef I can afford and I don’t stress about the rest, because when researchers pooled the big cohort studies on red meat, cutting back showed very small effects at best, on evidence they rated low certainty. I’ll take a crispy burger over that level of worry, thanks.

The gear is simple

I cook these on my Blackstone, the 36-inch with four burners, same griddle I cook my weekday lunch on. Size matters here because smash burgers need room. Four patties, spread out, nothing crowding or steaming.

The one tool that actually matters is a real press. Not a spatula, not the back of a pan. You want heavy and flat so the patty smashes thin and even in one push. I use a cast iron smash press like this one, about two pounds of flat iron. That weight does half the work for you, and a flat face is what gives you edge-to-edge crust instead of a sad dome. If you buy one thing for burger night, buy that.

Last thing: a little beef tallow for the griddle. A thin slick of it keeps the first side from sticking and adds one more layer of beefy flavor. Seed oils can stay in the store where they belong.

The method (and the one trick that matters)

Here’s exactly how I do it, start to finish:

• Roll 1 pound of 73/27 into 4 loose balls. Loose is key. Don’t pack them like meatballs or they’ll fight the smash.
• Get the griddle ripping hot and lay down a thin slick of tallow.
• Set the balls on the griddle and just let them sit for about 20 to 30 seconds. You want the fat to start rendering on that bottom side.
• Now the trick: flip each ball over BEFORE you smash it. That puts the rendered fat on top, so when the press comes down, the beef doesn’t weld itself to the back of it. No sticking, no torn patties, no parchment paper nonsense.
• Smash hard and flat, hold it for a few seconds, and hit it with salt.
• Then leave it alone. Two minutes. Don’t press it again, don’t poke it, don’t move it. The crust is building.
• Scrape it up with a firm spatula, flip it, lay the cheese on, and give it 2 more minutes. Done.

Four minutes of cooking, total. The flip-before-you-smash thing sounds small, but it’s the difference between a clean release and half your crust staying on the press. Once I figured that out, I never lost a patty again.

One pound and four patties, that’s just my plate. When the family’s eating I scale it up: my wife does two patties, each of the kids does one, so family night is more like two pounds and a fuller griddle. Same method, same four minutes, just more balls down. It scales as far as your griddle lets it.

Why there’s no bun

I serve these open-face, on a plate, usually with mustard and whatever else sounds good. If there’s a side, it’s fries done right: russet potatoes cut thick, roasted in the oven with tallow until the edges go crispy. No seed oil bath. People ask if I miss the bun and honestly, no. A plate of smash burgers is a serious hit of protein and fat, and that combo keeps you full. In one study, when people bumped their protein up, their appetite dropped and they ate hundreds fewer calories a day without trying. Nobody’s white-knuckling hunger after burger night at my house.

On the protein side, a moderate serving of beef, about 30 grams of protein, was enough to max out muscle protein synthesis in a study of young and older lifters. Four smash patties get you right into that neighborhood. And if your doctor side-eyes your burger habit, the BOLD trial is worth knowing about: people eating beef every day inside an overall heart-healthy diet lowered their LDL cholesterol just as much as the group following the gold-standard DASH diet. Beef was never the problem. The fries and the soda were doing the heavy lifting.

Don’t do these

Quick list of ways to ruin a good smash burger. Using lean beef, which we’ve covered. Smashing the patty again after the flip, which just squeezes the juice out onto the griddle. Salting the meat when you mix it instead of on the griddle, which turns the texture sausage-tight. And crowding the griddle so everything steams. Hot, spread out, fatty, left alone. That’s the whole religion.

Try it yourself, you won’t be sorry. And if you want the full system I cook by, the meals, the gear, all of it, grab my free Primal Arsenal starter guide. It’s the same stuff I’d tell a friend standing in my backyard.

My buddy watched me row for 45 minutes, cook lunch, eat it, and get back to work, all inside my lunch hour. Then he just looked at me and said, “How do you have time for all this stuff?”

I laughed, because from the inside it doesn’t feel like much. It’s one hour. That’s the whole trick. And since he asked, and since I bet a few of you are wondering the same thing, here’s exactly how the hour works, including the 15-minute lunch that anchors all of it.

The one-hour lunch break

Here’s the split. Forty-five minutes to train, fifteen minutes to cook and eat. That’s it. No two-hour gym session, no meal prep Sunday blah blah. Just one normal lunch break, used on purpose.

For the training half I do one of two things. Either I row for 45 minutes at an easy pace, the kind where I could hold a conversation (mostly), or I do bodyweight work: push-ups, pull-ups, squats, planks, and carries with a sandbag. Nothing fancy, and I don’t overthink the programming. The research on short bouts like this is pretty encouraging, by the way. One big review found that just 30 to 60 minutes per week of muscle-strengthening activity was linked to a 10 to 20 percent lower risk of dying from just about anything (Momma et al., 2022). That’s the weekly total, not per day. My lunch hours alone clear that bar by Wednesday.

The rowing half counts too. In one trial, sedentary guys doing a moderate daily dose of aerobic exercise boosted their muscles’ insulin sensitivity by about 30 percent, just as much as the group doing double the exercise (Reichkendler et al., 2013). More isn’t automatically better, which is good news for those of us with actual jobs.

Then I eat (15 minutes, start to finish)

Here’s where the Blackstone earns its keep. Workout’s done, I fire up the griddle, and fifteen minutes later I’m sitting down with this: four fried eggs, a few strips of bacon, half an avocado, a fried plantain, and a crumble of feta. About 50 grams of protein, and I’m not hungry again until dinner. Who cares about a sad desk salad.

The order of operations matters, but only a little. Bacon goes down first so it can render. Eggs go in next to the bacon. Plantain slices go right into the bacon fat, because I’m not wasting that (don’t worry, it’s delicious). Everything finishes around the same time if you don’t fuss over it. Salt the eggs, crumble the feta over the top, slice the avocado on the side. Done.

On days I don’t feel like cooking, I do the shake instead: whole milk, two scoops of NOW whey protein isolate, Vital Proteins collagen, a spoonful of cacao, and creatine. About the same protein, zero griddle required. But most days I want the real plate. There’s something about sitting down to actual food that makes the second half of the workday go better.

Why this plate works isn’t complicated. Protein keeps you full, and there’s decent evidence for it. In one study, guys who ate an egg breakfast instead of a bagel ate fewer calories at lunch and felt less hungry hours later (Ratliff et al., 2010). In another, bumping protein up to about a quarter of daily calories made people feel fuller all day and less snacky at night (Leidy et al., 2011). And since I train in that same hour, the protein does extra work: a huge review of 49 trials found that protein plus resistance training built more muscle and strength than training alone, with benefits topping out around 1.6 grams per kilo of bodyweight per day (Morton et al., 2018). To be fair, the training itself does most of the work. But the protein helps, so I eat like it.

The gear that makes it possible

You don’t need much. A Blackstone griddle (I use the 36-inch standing one with four burners) turns “cooking lunch” from a production into a non-event. Four burners, everything fits at once, cleanup is a scrape. For bacon I like Pederson’s no-sugar bacon when I can get it. And after the rowing half I always do LMNT raw unflavored in water, because plain water after a sweaty 45 minutes just doesn’t cut it for me.

You don’t need to work from home

I do this on work-from-home days, sure. But if you’re in an office, the same hour works before you leave in the morning. Train 45, eat 15, shower, go. The principle is identical: one hour, movement plus a real meal, and the rest of your day belongs to you.

If you want a bigger weekend project once the lunch routine feels easy, my smoked skirt steak at 225 is the move. And if you’re still getting oriented, start with the animal based nutrition basics so the why behind the plate makes sense.

My buddy’s trying the hour this week. I’ll report back on whether he survives the rowing half (haha). Try it yourself, you won’t be sorry.

Quick answer: For a standard skirt steak (about half an inch thick), plan on 45 to 60 minutes at 225°F. But here’s what actually matters: cook to temperature, not to time. Pull it at 120 to 125°F internal, sear it hot, rest it, slice it right, and you’ll nail it every single time. A thermometer is the whole game here (more on that below).

Why 225 Is the Sweet Spot

225°F is low enough to give the smoke time to work and high enough that you’re not waiting all day. There’s real chemistry behind it, too. That pink smoke ring everyone chases forms when nitrogen dioxide from the burning wood converts to nitric oxide on the meat’s surface and locks onto the myoglobin, making a pink pigment that survives the heat. Researchers documented this back in the 90s, and the key detail is that the window closes as the meat heats up and the myoglobin denatures. Low and slow keeps you inside that window longer. Gentle heat also cooks the steak evenly edge to edge instead of torching the outside while the middle catches up.

Skirt steak is thin, which is both the blessing and the trap. It picks up smoke fast, but the line between perfect and overdone is thin too (pun intended). That’s why the clock is only a rough guide and the thermometer is the truth.

The Method: Smoke, Sear, Rest, Slice

1. Salt it and let it sit

Hit both sides with a generous amount of salt (I use coarse kosher) and let it sit at room temperature for 45 to 60 minutes. If you planned ahead, salt it the night before and leave it uncovered in the fridge. Either way, don’t skip the rest on the counter. Cold meat on a smoker cooks uneven, and we’re going for even.

2. Get the smoker to 225°F

Oak or hickory chunks are my go-to for beef. Mesquite works but it’s aggressive, so go easy if that’s what you’ve got. Let the smoker settle at 225°F with thin, clean smoke before the meat goes on. Thick white smoke tastes like an ashtray, so wait it out.

3. Smoke to 120-125°F internal

This is the step everyone overthinks. Put the probe in the thickest part and walk away. For a half-inch skirt steak at 225°F, you’re looking at roughly 45 to 60 minutes. Thicker pieces run longer. Pull it at 120 to 125°F, no higher. Studies on beef tenderness keep landing in the same place: lower endpoint temperatures mean more tender, juicier meat, and one Kansas State study found tenderness peaked right around 131°F for strip loin, with extra marbling acting as insurance if you overshoot a little. Skirt steak isn’t strip loin, but the principle holds. You’re aiming to land at a perfect medium rare after the sear and the rest, so you have to pull early.

4. Reverse sear it hot

Get a cast iron skillet ripping hot with a little tallow or avocado oil and sear 60 to 90 seconds per side. You’re building the crust here, not cooking it through. Research comparing reverse-seared steaks to traditionally seared ones found the reverse sear lost less moisture and scored better on tenderness and juiciness, with slightly less of that hard-seared flavor, which is exactly why the final hot sear matters. It gives you back the crust without sacrificing the interior.

5. Rest it 10 minutes

Tent it loosely with foil and leave it alone for 10 minutes. The internal temp will coast up a few degrees (that’s carryover, and it’s why you pulled at 125, not 135). Resting also lets the juices settle instead of running all over your cutting board. Old meat science research showed that moisture loss travels along the muscle fibers to wherever the meat is cut, so every minute you wait before slicing is juice that stays in the steak.

6. Slice against the grain

This is the step that ruins more skirt steaks than any other. Skirt steak has an obvious grain, long fibers running in one direction. Find it before you cook (it’s easier to see on the raw meat), then slice across those fibers on a slight bias. Cut with the grain and you’ll be chewing rope no matter how perfectly you nailed the temp. Cut against it and it eats like a steak twice the price.

Time Chart: How Long at 225°F

Remember, these are estimates. The thermometer decides.

• 1/2 inch thick: 45 to 60 minutes. Pull at 120-125°F.
• 3/4 inch thick: 60 to 75 minutes. Pull at 120-125°F.
• Flap meat (bavette): treat it like skirt steak. Same times, same pull temp.

After the sear and the rest, you’ll land around 130 to 135°F, which is medium rare and exactly where this cut shines.

What If It Comes Out Tough?

Two culprits, and it’s almost always one of them. Either you overshot the temperature (it happens fast on a thin cut, which is why the thermometer matters more here than on a brisket), or you sliced with the grain. Fix those two things and skirt steak is one of the most forgiving cuts on the smoker.

No smoke ring? The meat probably went on too warm or the smoker ran hot in the first 20 minutes. Next time, put the steak on cold straight from the fridge and make sure you’re holding a steady 225°F from the start. That keeps the myoglobin reactive while the smoke gases do their work.

The Gear That Actually Matters

You don’t need much, but these three earn their keep:

• Instant-read thermometer. This whole post hinges on it. If you’re still cooking by time alone, this is the upgrade. The Thermapen ONE on Amazon
• Wood chunks, oak or hickory. Chunks over chips for a smoker, they smolder longer and steadier. Western hickory chunks here
• 12-inch cast iron skillet. For the reverse sear finish. Nothing builds a crust like it. The Lodge 12-inch on Amazon

What to Smoke Next

If you want the full recipe version of this cook, my reverse seared smoked skirt steak recipe walks through it start to finish. And if low and slow is your thing, my 3-2-1 smoked ribs use the same set-it-and-trust-the-thermometer mindset. For the bigger picture on how I eat, check out the animal based nutrition basics guide.

Try it this weekend. Salt it, smoke it low, sear it hot, slice it right. You won’t be sorry.