The
Daily
Fix
30-minute AMRAP
Banh Mi Bowls
Ultra-Processed Food and Mental Health
With David Wiss
Complete as many reps as possible in 30 minutes of:
⅓ bodyweight Turkish get-up
Wall walk
15-ft. rope climb
100-meter row
All the flavors of a classic banh mi—savory meat, tangy pickled veggies, and creamy sauce—served over cauliflower rice.
Ingredients
For the Protein:
1 ½ lb ground pork, ground chicken, or ground turkey
2 Tbsp butter, beef tallow, or avocado oil
2 cloves garlic, minced
1 Tbsp fish sauce
1 Tbsp soy sauce or coconut aminos (unsweetened)
1 tsp grated ginger
1 tsp chili flakes or sriracha (optional for heat)
Salt and black pepper, to taste
For the Pickled Veggies:
1 cup daikon radish, julienned
1 cup cucumber, thinly sliced
½ cup shredded carrot (optional, adds ~2–3g net carbs per serving)
½ cup rice vinegar
2 Tbsp water
1 Tbsp soy sauce or coconut aminos
½ tsp salt
For the Base:
4 cups cauliflower rice (fresh or frozen)
2 Tbsp butter or tallow (for sautéing)
Salt, to taste
For the Sauce:
½ cup mayonnaise
1 Tbsp sriracha (or chili paste of choice)
1 tsp lime juice
Optional Garnish:
Fresh cilantro leaves
Sliced jalapeños
Extra lime wedges
Macronutrients
(per serving, serves 4)
Protein: 29g
Fat: 50g
Carbs: 9g
Preparation
In a bowl, whisk vinegar, water, soy sauce, and salt. Add daikon, cucumber, and carrot (if using). Let marinate for at least 20 minutes (or up to overnight in the fridge).
In a skillet, melt butter or tallow over medium heat. Add cauliflower rice, season with salt, and sauté 5–7 minutes until tender.
In another skillet, heat butter or tallow over medium-high. Add garlic and ginger, cook for 1 minute. Add ground pork (or chicken/turkey) and cook for 6–8 minutes, breaking it up. Stir in fish sauce, soy sauce, chili flakes, salt, and pepper. Cook until well browned and flavorful.
In a small bowl, mix mayonnaise, sriracha, and lime juice until smooth.
In each bowl, add a scoop of cauliflower rice, top with seasoned meat, pickled veggies, and drizzle with spicy mayo. Garnish with cilantro, jalapeños, and lime wedges if desired.
Go for as many total reps as possible. Partition and rotate however you like, without doing two reps of anything in a row. Each 100-m row counts as 1 rep.
Post total number of reps of each exercise completed to comments.
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.
GET THE FULL FIX AT BROKENSCIENCE.ORG/FIX
SATURDAY 251220