Monday, 20251201

BODY

Skill:

Barbell front squats

WOD:

5 rounds for time:

10 dumbbell thrusters

10 abmat sit-ups

For the front squats, use a medball on some thin plates to train depth and consistency. Start with a PVC and build up.

Keep the thrusters light enough to go unbroken on the opening set. Use a single dumbbell if necessary.

Squat to a ball if you're having trouble with depth. Squat to a high box if strength is an issue.

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BELLY

Crispy Pork Belly Bites with Chili-Lime Aioli

Gourmet meal in video

Easy version below

Perfectly crisped pork belly cubes served with a zesty chili-lime aioli for a bold, rich, and tangy bite.

Ultra-Simplified Oven Pork Belly Bites

Ingredients

• ½ lb pork belly, cubed

• ½ tsp smoked paprika

• ¼ tsp garlic powder

• ¼ tsp salt

• ⅛ tsp pepper

• ½ Tbsp butter, melted

For Aioli:

• 2 Tbsp avocado mayo

• ½ tsp lime juice

• ¼ tsp chili powder

Macronutrient Estimate (for 2 servings)

• Protein: ~21g

• Fat: ~41g

• Carbs: ~1g

Preparation

1. Preheat oven to 400°F. Foil-line sheet.

2. Toss pork with paprika, garlic powder, salt, pepper, butter.

3. Spread on sheet; bake 30-35 min until crispy.

4. Mix mayo, lime juice, chili powder.

5. Serve pork with aioli dip.

Notes

• Hands-off: One bake, no skillet. Prep: 3 min.

• Simplified: Skipped cumin, zest, garnishes.

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BRAIN

Can You Build Muscle on a Low-Carb Ketogenic Diet?

Dr. Ben Bikman debunks the idea that carbs or insulin spikes are necessary for muscle growth, explaining that insulin mainly prevents muscle breakdown rather than driving muscle building. Essential amino acids—especially leucine—activate mTOR and stimulate muscle protein synthesis even on a low-carb, ketogenic diet. He highlights the unique role of ketones, particularly BHB, in preserving muscle by reducing glucose demand, protecting amino acids, and improving mitochondrial function. Drawing on human and animal studies, Bikman shows that ketosis supports muscle maintenance, recovery, and performance—and that exogenous ketones may offer similar benefits without strict carb restriction.