The
Daily
Fix
For Load:
Garlic Butter Steak Bites with Herb Garnish & Dipping Sauce
The ROS Hypothesis of Obesity
Shoulder press 3-3-3-3-3-3-3 reps
Seared steak bites in garlic butter, finished with fresh parsley and served with a creamy, herby olive oil dipping sauce.
A reassessment of insulin sensitivity and insulin resistance
Additionally, practice planks for 10 minutes and stretch for another 15 minutes.
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Ingredients
For the Steak Bites
6 oz steak (ribeye or sirloin), cut into 1-inch cubes
2 Tbsp butter (divided)
½ tsp paprika
Salt and pepper, to taste
2 cloves garlic, minced
1 tsp fresh parsley, chopped (for garnish)
For the Olive Oil Herb Dipping Sauce
2 Tbsp sour cream
1 tsp mayonnaise (avocado oil mayo preferred)
1 tsp olive oil
½ tsp lemon juice
½ tsp Dijon mustard (no sugar added)
¼ tsp garlic powder
Salt and pepper, to taste
1 tsp chopped fresh parsley or chives
Macronutrients
Protein: 42g
Fat: 60g
Carbs: 3g
Preparation
Make the dipping sauce: In a small bowl, whisk together sour cream (2 Tbsp), mayonnaise (1 tsp), olive oil (1 tsp), lemon juice (½ tsp), Dijon mustard (½ tsp), garlic powder (¼ tsp), chopped parsley or chives (1 tsp), and salt and pepper (to taste). Mix until smooth and creamy. Chill while cooking the steak.
Cook the steak bites: Pat the steak cubes (6 oz) dry and season with paprika (½ tsp), salt, and pepper (to taste). Heat butter (1 Tbsp) in a skillet over medium-high heat. Add steak cubes (6 oz) in a single layer and sear for 2–3 minutes per side until golden and cooked to desired doneness.
Add the remaining butter (1 Tbsp) and minced garlic (2 cloves). Toss everything together for 30 seconds to 1 minute until the garlic is fragrant and the butter is coating the meat.
Serve: Transfer steak bites (6 oz) to a plate, spoon some of the garlic butter from the pan over top, and garnish with fresh parsley (1 tsp). Serve alongside the dipping sauce.
The ROS hypothesis of obesity posits that excessive insulin sensitivity—driven by high intake of polyunsaturated fats like linoleic acid—is a primary cause of fat gain, not insulin resistance as traditionally believed. This theory argues that reactive oxygen species (ROS) play a vital role in signaling cells to limit insulin’s effects and prevent excessive nutrient storage. Polyunsaturated fats reduce ROS generation, weakening this signal and promoting fat accumulation, while saturated fats generate more ROS and help regulate insulin signaling. As such, the modern shift toward polyunsaturated fats may have inadvertently fueled the obesity epidemic. Dietary strategies to counter this include reducing linoleic acid, increasing saturated fat intake, or adopting low-carb or ketogenic diets to minimize insulin signaling altogether.
COMMENTS
MetFix Boise:
Shoulder Press 3-3-3-3-3-3-3
Plank and Stretch:
1 :00 High Plank, 1 :00 Low Plank, 1 :00 Reverse Plank, 1 :00 Side Plank (each side), :30 High Plank with 1 Leg Up (each side), :30 Low Plank with 1 Leg Up (each side), :30 Reverse Plank with 1 Leg Up (each side), :30 Side Plank with 1 Leg up (each side), 1 minute No Hands Plank ;),
Straddle 3:00
Cossack 3:00
90-90 3:00
Pec Opener 3:00
Prayer Pose 3:00
Sub weighted dips 5-5-5-5-5
5-15-25-35-40
+ 30" plank each set ( 2’ rest)