The
Daily
Fix
50-40-30-20-10 reps for time:
Beef Stroganoff Scrambled Eggs
Ketogenic diet as an adjunct therapy in college students with major depressive disorder
Wall-ball shots
Box jumps
Fluffy scrambled eggs blended with tender beef, buttery mushrooms, rich sour cream, and melted Gruyère for an ultra-creamy stroganoff-style breakfast.
Ketogenic intervention linked to large mood and metabolic improvements
Men throw a 20-lb ball to 10’, and jump a 24” box.
Women throw a 14-lb ball to 9’, and jump a 20” box.
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Ingredients
3 eggs
3 oz ground beef or thinly sliced sirloin
¼ cup mushrooms, thinly sliced
2 Tbsp sour cream
1 oz Gruyère cheese, shredded
1 Tbsp butter (for cooking)
1 Tbsp butter (for finishing)
½ tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
Salt and pepper, to taste
1 Tbsp fresh parsley, chopped (optional)
Macronutrients
Protein: 42g
Fat: 50g
Carbs: 4g
Preparation
Melt butter (1 Tbsp) in a skillet over medium heat. Add the ground beef (3 oz), season with salt, pepper, garlic powder (½ tsp), onion powder (½ tsp), and smoked paprika (½ tsp), and cook until browned and just cooked through. Add the sliced mushrooms (¼ cup) to the skillet and sauté for 2–3 minutes until softened and golden.
In a small bowl, beat the eggs (3) with a pinch of salt. Push the beef and mushrooms to one side of the skillet, lower the heat to medium-low, and pour the beaten eggs (3) into the open side. Slowly scramble the eggs, gently folding them into the beef and mushrooms as they begin to set.
When the eggs are mostly cooked but still soft, sprinkle the shredded Gruyère (1 oz) over the mixture and fold it through, allowing it to melt into the eggs. Remove from heat and immediately stir in the sour cream (2 Tbsp) and the remaining butter (1 Tbsp) for a rich and silky finish.
Plate the stroganoff scrambled eggs and garnish with chopped fresh parsley (1 Tbsp) if desired. Serve immediately while hot and creamy.
This Ohio State University pilot study tested a 10–12 week well-formulated ketogenic diet (WFKD) as an adjunct therapy for 24 college students with diagnosed major depressive disorder (MDD) already receiving counseling or medication. Sixteen participants completed the program and maintained nutritional ketosis 73% of the time. Depressive symptoms dropped by roughly 70% on both the PHQ-9 and Hamilton scales, with improvements emerging within two to six weeks and sustained through the study. Participants also showed nearly tripled well-being scores, reduced body and fat mass, higher brain-derived neurotrophic factor (BDNF), lower leptin, and modest gains in cognitive performance. The authors conclude that a ketogenic diet is a feasible and potentially powerful adjunctive treatment for depression in young adults, warranting larger randomized trials.
COMMENTS
24:48
1. Preheat oven to 350°F. Foil-line small dish.
2. Cook beef in skillet 3 min with spices; add mushrooms 2 min.
3. Mix eggs, sour cream, cheese, butter. Add beef/mushrooms.
4. Bake 10-12 min until set.
5. Serve.
Gym doesn’t have wall ball targets so had to guesstimate