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Spicy Zoodle Bolognese
Failure Mechanism
Why the body shuts down peripheral muscles to protect the midline
Back squat 3-3-3-3-3-3-3 reps
A hearty, rich meat sauce with a spicy kick served over tender zucchini noodles for a light and flavorful twist on the classic Italian dish.
Ingredients
For the Meat Sauce:
2 Tbsp butter or tallow
1 lb ground beef (or turkey, pork, or a mix)
1 small onion, finely diced
3 cloves garlic, minced
1 small carrot, finely diced
1 celery stalk, finely diced
1 can (14 oz) crushed tomatoes
2 Tbsp tomato paste
½ cup beef or chicken broth (unsalted)
1 tsp red pepper flakes (adjust to spice level)
1 tsp smoked paprika
1 tsp dried oregano
1 tsp dried basil
Salt and black pepper, to taste
For the Zoodles:
4 medium zucchini, spiralized into noodles
1 Tbsp olive oil or butter
Salt, to taste
Optional Garnish:
Fresh basil, chopped
Grated Parmesan or Pecorino Romano
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 30g
Carbs: 12g
Preparation
Heat butter in a large skillet over medium-high. Add ground beef and cook until browned, about 5–6 minutes. Drain excess fat if needed.
Add onion, garlic, carrot, and celery. Cook 4–5 minutes until softened. Stir in tomato paste, paprika, oregano, basil, and red pepper flakes. Cook 1–2 minutes.
Pour in crushed tomatoes and broth. Reduce heat to low and simmer uncovered for 20–25 minutes, stirring occasionally, until thickened. Season with salt and pepper.
In a separate pan, heat olive oil over medium. Add zucchini noodles and sauté 2–3 minutes until just tender. Season lightly with salt.
Serve meat sauce generously over zoodles. Top with fresh basil and Parmesan if desired.
Additionally, stretch for 20 minutes.
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In this discussion, Coach Glassman proposes that the body has a built-in neurological failure mechanism that protects the midline during functional movement by forcing failure in peripheral muscles rather than allowing spinal collapse. He illustrates this with the L-sit, where extending both legs often results in a sudden “cutoff” as the hips disengage, which he argues is a protective neurological response to dangerous pelvic rotation. This mechanism, Coach suggests, limits willful force output to preserve core stability and prevent serious injury.
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SATURDAY 260131