Wednesday, 20251217

BODY

Workout

Shoulder Press

7-7-5-5-5-3-3-3-3

Heavy day.

After a thorough shoulder warm-up, find a challenging weight for every set and record.

Rest periods should be 2-4 minutes between sets at minimum. Which means once you are lifting with load, it should take up to 35 minutes to complete.

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BELLY

Pesto-Cod with Asparagus

Roasted cod topped with vibrant homemade pesto, and paired with buttery roasted asparagus.

⚡️ Quick & Easy Sheet Pan Pesto Cod

This version is optimized for minimal hands-on time and maximum convenience by cooking the entire meal on a single baking sheet.

Group	Ingredient
Fish & Veggies	2 cod fillets (about 5–6 oz each)
	8 oz asparagus, trimmed
	Seasoning: Salt, pepper, ½ tsp garlic powder
	1 Tbsp butter or ghee, melted
Pesto (Option A: Quick Homemade)	¼ cup fresh basil leaves
	2 Tbsp olive oil
	1 Tbsp pine nuts (or walnuts)
	1 Tbsp grated Parmesan (optional)
	½ clove garlic, Squeeze of lemon juice, Salt
Pesto (Option B: Fastest)	¼ cup Store-bought Pesto

🏃‍♂️ Quick Assembly (20–25 Minutes Total)

1. Prep & Preheat (5 Minutes): Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or foil.

2. Make Pesto (2 Minutes - Skip if using store-bought): If making homemade, combine basil, 2 Tbsp olive oil, pine nuts/walnuts, Parmesan (if using), garlic, lemon juice, and salt in a small food processor or blender. Blend until smooth. Set aside.

3. Prep Pan (3 Minutes):

   • In a bowl (or directly on the sheet pan), toss the asparagus with the 1 Tbsp of melted butter/ghee, garlic powder, salt, and pepper. Spread it out on one side of the baking sheet.

   • Place the cod fillets on the other side of the baking sheet. Season the cod with salt and pepper.

4. Add Pesto (1 Minute): Spoon a generous layer of pesto (homemade or store-bought) over the top of each cod fillet.

5. Roast (12–15 Minutes): Roast for 12–15 minutes, or until the cod is opaque and flakes easily with a fork and the asparagus is tender.

6. Serve: Plate the cod and asparagus. Serve immediately.

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BELLY

Mitochondria’s Role in Health and Behavior

Psychological Science at the Cellular Level

This narrative review proposes that mitochondria help explain how psychosocial experiences—like stress, trauma, and social connection—translate into cellular and physiological changes. The authors summarize existing research showing that mitochondrial function is sensitive to psychological stress and may influence inflammation, energy metabolism, and vulnerability to disease. They highlight exercise as the strongest mitochondria-supporting intervention, with early evidence suggesting possible benefits from mindfulness, psychotherapy, and social support. The review calls for future research to directly test whether mitochondrial changes truly mediate mind–body interactions.

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