The
Daily
Fix
For time:
Beef & Broccoli
Mark Hyman Podcast with Dr. Martin Picard
50-40-30-20-10 kettlebell swings
w/ 50 double-unders after each set
Beef slices are stir-fried with crisp broccoli in aromatic garlic and ginger, then finished with coconut aminos and ghee.
Restoring the Body’s Energy to Heal from Within
Men use a 24-kg KB
Women use a 20-kg KB
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Photo: MetFix Foundations Course | London, England | December 6-7
Ingredients
6 oz flank steak or sirloin, thinly sliced
1 cup broccoli florets
1 Tbsp ghee
1 clove garlic, minced
1 tsp fresh ginger, grated
1 Tbsp coconut aminos
½ tsp fish sauce (optional, for extra umami)
1 Tbsp scallions, chopped
¼ tsp red pepper flakes (optional)
Salt and pepper, to taste
½ tsp sesame seeds, for garnish
Macronutrients
Protein: 48g
Fat: 30g
Carbs: 6g
Preparation
Prep the Beef: Pat the beef dry and season with salt and pepper. Optionally, marinate in 1 tsp coconut aminos and ½ tsp fish sauce for 15–30 minutes for more flavor.
Cook the Broccoli: In a large skillet or wok, heat 1 tsp ghee over medium heat. Add broccoli and a splash of water. Cover and steam for 2–3 minutes, then uncover and sauté until bright green and tender-crisp. Remove and set aside.
Sear the Beef: Add remaining ghee to the pan. Increase heat to medium-high and sear beef slices for 2–3 minutes until browned but still tender. Avoid overcrowding the pan.
Flavor & Finish: Add garlic, ginger, and red pepper flakes (if using). Stir for 30 seconds. Return broccoli to the skillet, add coconut aminos, and toss everything to coat for another minute.
Serve: Plate the stir-fry and garnish with scallions and sesame seeds. Serve hot.
Dr. Mark Hyman and Columbia researcher Dr. Martin Picard explore why energy is the “missing dimension” of medicine, explaining how mitochondrial health shapes everything from mood and cognition to aging and resilience. They discuss how energy can feel “off” even when labs look normal, how mitochondria act as communication hubs producing signals like mitokines, and why stress drains cellular capacity while rest enables adaptation and repair. Key ideas such as the Energy Resistance Principle, the biomarker GDF-15, and the concept of “Mitoception” help reframe fatigue, burnout, and brain fog as issues of disrupted energy flow.
COMMENTS
50-40-30-20-10 kettlebell swings @40lbs other than the first 30 of 50 @ 53lbs.
w/ 50 single-unders after each set.
TT: 13:37
Russian KB Swings
30 DU
24KG - 60 SU
100 SU/Rnd
9:29
GWU: 4rds
:20 SU variations/:10 Rest
2rds
:10 DUs/:10 Rest
KB Complex
10 DL/5 Windmill/10 Russian/10 Goblet/10 Full Swing