Thursday 20260101

Pete Shaw
Dec 31, 2025
2 min read

BODY

AT-HOME WORKOUT

20-minute AMRAP

Complete as many reps as possible in 20 minutes of:

1-2-3-4-5-6-7-8-9-10-etc.

Push-up

Squat

Perform 1 repetition of each, then 2, then 3 until time is up. How far can you get?

BELLY

Banh Mi Bowls

All the flavors of a classic banh mi—savory meat, tangy pickled veggies, and creamy sauce—served over cauliflower rice.

Prep: 10 min | Bake: 15-20 min | Temp: 400°F

Instructions:

The Meat & Base: Line a large sheet pan. On one half, spread 4 cups cauliflower rice. On the other half, crumble 1 ½ lb ground meat.
Season: Drizzle 4 Tbsp melted butter/oil over everything. Sprinkle garlic, ginger, 1 Tbsp fish sauce, 1 Tbsp soy sauce, salt, and pepper. Toss each side separately to coat.
Bake: Bake for 15-20 mins until meat is browned and "rice" is tender.
Quick Pickle: While baking, toss the radish, cucumber, and carrot in the vinegar/soy mixture. Let sit on the counter while you do chores.
Sauce & Serve: Whisk the mayo, sriracha, and lime. Scoop the pan contents into bowls, top with the drained pickles, and drizzle with sauce.

Tip: Use "steam-in-bag" cauliflower rice to skip the baking step for the base entirely if you're short on pan space!

BRAIN

Ultra-Processed Food and Mental Health

Dr. David Wiss, a mental health scientist and nutritionist, discusses the relationship between nutrition, addiction, and mental health, with a focus on ultra-processed foods (UPFs) and depression. His work considers complex neurobiological, hormonal, and emotional factors, and his research suggests a link between increased UPF consumption and a higher risk of depression. He challenges the simple “calories in, calories out” model, and encourages a shift from quantitative nutrition (like counting calories) to a qualitative approach, emphasizing qualitative outcomes such as mood, outlook, and sleep. His core message is that people should eat real food, include a varied diet rich in plant colors and fiber, and address nutrient deficiencies and associated biological issues before making new psychiatric diagnoses.