Friday 20260116

Pete Shaw
Jan 15
3 min read

BODY

For time:

1500m Row

This workout will be a challenge because of the heavy breathing. We are working on your lung capacity and building a strong heart.

Warm-up will include drills for rowing to practice technique and a stretching routine that will loosen the hips and back.

BELLY

Shrimp Scampi with Garlic Butter and Lemon

Sautéed shrimp in a rich garlic butter sauce with a hint of lemon and herbs—perfect over sautéed zucchini noodles.

⚡️ Quick & Easy One-Pan Shrimp Scampi & Zoodles

This version turns a multi-step process into a single-skillet meal that is ready in under 10 minutes.

📝 Ingredients

Group	Ingredient
The Main Mix	¾ lb raw shrimp (peeled and deveined)
	¾ cup zucchini noodles (buy pre-spiraled "zoodles")
The Sauce Base	1½ Tbsp butter or tallow
	¼ cup chicken broth, 1 Tbsp lemon juice
The Flavor	2 cloves garlic (minced/jarred), ½ tsp garlic powder
	½ tsp lemon zest, Salt & Pepper, ¼ tsp red pepper flakes
Finishers	1 Tbsp parsley (snip with scissors)
	Optional: 1 tsp olive oil

🏃‍♂️ Instant Assembly (8 Minutes Total)

The "Fast Melt" (1 Minute): In a large skillet over medium-high heat, melt the butter. Toss in the minced garlic and red pepper flakes for 30 seconds until you can smell them.
The Shrimp & Broth (3 Minutes): * Add the shrimp to the skillet in a single layer.
- Immediately pour in the chicken broth and lemon juice.
- Season the shrimp with garlic powder, salt, and pepper.
- Cook for 2 minutes, flipping the shrimp once they turn pink on the bottom.
The Zoodle Toss (2 Minutes):
- Add the zucchini noodles directly into the pan with the shrimp and sauce.
- Toss everything together for 1–2 minutes. The zoodles only need a moment to warm through and soak up the garlic butter sauce. (Don't overcook them or they'll get watery!)
Finish & Serve: Stir in the lemon zest and use kitchen shears to snip the parsley directly over the pan.
Plate: Transfer to a bowl, drizzle with olive oil if desired, and enjoy.

💡 The "Busy Parent" Shortcuts

Buy Pre-Spiraled: Do not buy a whole zucchini. Buy the container of pre-made "Zoodles" in the produce aisle. It saves 5 minutes of prep and a lot of mess.
Frozen Shrimp Hack: You can use frozen (peeled/deveined) shrimp. Just put them in a colander and run cold water over them for 3 minutes to thaw before adding to the pan.
No Zest? No Problem: If you don't want to wash a grater, just double the lemon juice. You'll still get that bright, citrusy punch.
One Tool: Use tongs for this entire recipe—flipping the shrimp and tossing the noodles is much easier with tongs than a spatula.

BRAIN

Intermittent Fasting & Muscle Quality

Can we preserve muscle while eating less often?

Intermittent fasting (IF) is widely used for weight loss and metabolic health, but its impact on skeletal muscle depends on how it is implemented. Because fasting reduces insulin and amino acid availability—two key regulators of muscle protein balance—it inherently shifts muscle toward a more catabolic state, particularly during prolonged fasts. Evidence from mechanistic studies and clinical trials shows that whole-day fasting approaches such as alternate-day fasting and the 5:2 diet carry a higher risk of lean mass loss, as reductions in daily muscle protein synthesis are not fully compensated for during subsequent feeding periods.

In contrast, time-restricted eating (TRE) appears largely neutral for muscle preservation when protein intake is sufficient and resistance training is maintained. Shorter daily eating windows can preserve muscle protein synthesis and lean mass, but only when meals are structured to deliver adequate protein and paired with regular resistance exercise. Ultimately, intermittent fasting can be compatible with maintaining muscle quality, but only under carefully optimized conditions; without proper nutrition and training, fasting strategies increase the risk of muscle loss, particularly in older, lean, or inactive individuals.

Read the Article