Monday, 20251208

BODY

Skill

Warm up the shoulders by working on handstands, wall walks, bear crawls, and the like.

Workout

5 rounds for reps of:

1 minute of push-ups

1 minute rest

1 minute of squats

1 minute of rest

This workout runs for a total of 19 minutes.

Your score is the total number of repetitions you accumulate.

Raise your hands higher to make the push-up easier (to a box or raised bar).

Squat to a ball or box for confidence and a depth check.

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BELLY

Pork Rind Scotch Eggs with Dijon Cream Dipping Sauce

Hard-boiled eggs wrapped in seasoned sausage and coated in crispy pork rinds then baked or fried.

The version below is for the busy professional or parent looking to make a delicious meal on a clock!

Group	Ingredient
Eggs & Meat	4 large eggs (hard-boiled & peeled)
	¾ lb ground pork sausage (pre-portioned if possible)
Seasoning	½ tsp garlic powder, ½ tsp onion powder, ½ tsp smoked paprika, Salt & pepper
Coating	1 raw egg, ½ cup crushed pork rinds
Cooking Prep	1 Tbsp butter or tallow, melted

Dijon Cream Sauce
Base	2 Tbsp sour cream
Flavor	1 Tbsp Dijon mustard, 1 tsp lemon juice, Pinch of salt & pepper

📅 Strategy: Make-Ahead Prep Day (5-10 Minutes)

• Prep the Eggs: If you don't already have them, hard-boil the 4 eggs and peel them.

• Mix Sauce: Whisk together all the Dijon Cream Sauce ingredients (sour cream, mustard, lemon juice, S&P). Store this in a small, covered container in the fridge.

• Season Sausage: In a single bowl, thoroughly mix the ground sausage with all the spices (garlic powder, onion powder, smoked paprika, salt, and pepper).

• Wrap & Store: Divide the seasoned sausage into 4 equal patties. Wrap each hard-boiled egg in a patty, sealing all seams.

• The Big Time Saver: Place the four raw, sausage-wrapped eggs onto the baking sheet (or a plate if space is tight). Cover tightly and refrigerate for up to 24 hours.

  
  

🏃‍♂️ Execution: Cook Day (2 Minutes Prep + 28 Minutes Baking)

1. Oven & Pan: Preheat your oven to 400°F (205°C). Line a baking sheet with parchment paper. The eggs should come straight out of the fridge and onto the pan.

2. Coat & Bake:

   • Set up your two coating bowls: one with the raw egg (lightly beaten) and one with the pork rind crumbs.

   • Quickly dip the sausage-wrapped eggs (from the fridge) into the beaten egg, then roll them in the pork rind crumbs to coat.

   • Place them on the prepared baking sheet.

   • Brush the tops lightly with the melted butter/tallow.

3. Hands-Off Cooking: Bake for 25–28 minutes. Set a timer! At the halfway point (about 13 minutes), quickly flip the eggs with tongs.

4. Serve: Once done, take the eggs out. Grab the pre-made Dijon Cream Sauce from the fridge. Serve immediately.

This method ensures the only thing you have to do right before baking is a quick dip/roll in the coating, minimizing the active steps to under 5 minutes on a busy evening.

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BRAIN

Gary Taubes: Calories vs. Carbohydrates

Clearing up Confusion over Competing Obesity Paradigms

In this 2012 lecture, science journalist Gary Taubes examines the two dominant explanations for obesity: the traditional energy balance model—“calories in, calories out”—and the carbohydrate–insulin hypothesis, which views obesity as a disorder of fat storage and hormonal regulation. Taubes argues that insulin, not gluttony or sloth, drives excess fat accumulation by trapping energy in fat cells and increasing hunger. He critiques decades of nutrition research for failing to separate calorie effects from carbohydrate effects, showing that most “low-calorie” studies also inadvertently restricted carbs.