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BODY
3-2-1 minutes of each:
Max cal row
Rest
Max rep squats
Rest
This workout is 23 minutes long—You will start with 3 minutes of rowing, 3 minutes of rest, 3 minutes of squats, 3 minutes of rest. Follow the same pattern for 2 minutes, and 1 minute.
Squat to a target such as a ball for consistency.
BELLY
Fish Taco Bowls with Cauliflower Rice
Gourmet version in video
Easy version below
Ultra-Simplified Fish Taco Bowl
Ingredients
6 oz white fish (cod/tilapia)
Salt and pepper, to taste
¼ tsp cumin
¼ tsp smoked paprika
¾ cup riced cauliflower
½ Tbsp butter, melted
½ cup shredded green cabbage
1 Tbsp mayonnaise
½ Tbsp lime juice
⅛ avocado, sliced
Macronutrient Estimate (for 2 servings)
Protein: ~24g
Fat: ~14g
Carbs: ~3g
Preparation
Season fish with salt, pepper, cumin, paprika.
Mix cabbage, mayo, lime juice.
In greased dish, place fish, cauliflower; drizzle butter.
Bake at 400°F for 12-15 min until fish flakes.
Serve fish, cauliflower, cabbage, avocado.
Notes
Hands-off: No skillet. Prep: 3 min.
Simplified: Skipped chili powder, garlic powder, sour cream, zest, garnishes, oil.
BRAIN
What is MetFix: Part I
A Metabolic Problem Needs a Metabolic Fix
by Emily Kaplan
In this article, Emily Kaplan presents a clear, science-based explanation of what MetFix is and why it works—grounding the program in metabolism, mitochondrial function, and hormonal regulation. She describes how modern diets heavy in refined carbohydrates and seed oils distort fuel partitioning, driving fat storage, insulin resistance, and eventually organ dysfunction. MetFix counters this by pairing a low-carbohydrate, high-fat diet with Greg Glassman’s methodology of constantly varied, high-intensity functional movement—an approach that optimizes bioenergetics, restores metabolic balance, and builds functional capacity.
Much of this science underlies the MetFix Foundations Course already, but Emily lays it out here more directly: how energy systems dictate hormone responses, why mechanics must come before intensity, and how the right dietary inputs allow the body to burn fat, build muscle, and reverse chronic disease. These twin pillars—the nutrition and the training—create the metabolic environment in which the body can repair itself and thrive.