The
Daily
Fix
4 rounds:
Salmon Patties
HbA1c and why Trainers should care about Glycation
4 rope climbs for time
Plank hold for equivalent time
Rest
Crispy salmon patties made with fresh or canned salmon, herbs, and a touch of creaminess.
The iceberg beneath “normal” blood sugar numbers
If the 4 climbs take you 60 seconds, then plank hold for 60 seconds. If the climbs take 100 seconds, hold for 100 seconds.
Start each round on the 10-minute interval (0:00, 10:00, 20:00, 30:00.)
Post each climb time, and round time to comments.
Ingredients
For the Patties:
1 lb fresh cooked salmon (or two 6 oz cans, drained)
2 large eggs
½ cup grated Parmesan cheese
½ cup almond flour (or crushed pork rinds for extra crispiness)
2 Tbsp mayonnaise
1 Tbsp Dijon mustard
2 green onions, finely chopped
2 cloves garlic, minced
1 Tbsp fresh dill or parsley, chopped
1 tsp smoked paprika
Salt and black pepper, to taste
For Cooking:
2–3 Tbsp butter or tallow, for frying
Optional Garnish:
Lemon wedges
Fresh dill or parsley
Dollop of sour cream or garlic aioli
Macronutrients
(per serving, makes 4)
Protein: 35g
Fat: 32g
Carbs: 3g
Preparation
In a large bowl, flake salmon with a fork. Stir in eggs, Parmesan, almond flour, mayo, Dijon, green onions, garlic, dill, paprika, salt, and pepper until well combined.
Shape mixture into 6–8 small patties. Place on a parchment-lined tray and refrigerate 15–20 minutes to firm up.
Heat butter or tallow in a skillet over medium heat. Cook patties 3–4 minutes per side until golden brown and crispy.
Plate with lemon wedges, herbs, or your favorite low-carb dip.
This article by Hollis Molloy, trainer and MetFix Academy staff member, explains why HbA1c should be viewed by coaches as more than a diabetes screening tool—it’s the visible tip of a much larger glycation “iceberg.” HbA1c reflects a 90-day average of blood glucose exposure, but glycation damage accumulates for years in slow-turnover tissues like nerves, joints, and vascular walls, quietly eroding performance, recovery, and resilience. “Normal” or borderline A1c values can still coexist with significant underlying tissue damage, particularly from fructose-driven glycation that A1c does not capture. Framed as a coaching metric rather than a medical diagnosis, rising A1c becomes an early warning signal trainers can act on nutritionally—well before metabolic decline shows up as disease.
THURSDAY 260129