The
Daily
Fix
5 rounds for time:
Ginger and Tomato Chicken Soup
Why Your Brain Needs Fat
2 legless rope climbs
20 dumbbell snatches
A light yet hearty chicken soup infused with fresh ginger and simmered tomatoes.
The brain is built on fat—so why are we afraid to eat it?
Climb a 15-foot rope and alternate arms on the snatch.
Men use a 65-lb. dumbbell
Women use a 45-lb. dumbbell
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Compare to 250320.
Ingredients
For the Soup:
2 lbs boneless, skin-on chicken thighs (or bone-in for extra flavor)
2 Tbsp butter or tallow (for searing)
1 medium onion, diced
4 cloves garlic, minced
2 Tbsp fresh ginger, grated or finely minced
2 medium tomatoes, diced (or 1 can 14 oz no-sugar-added diced tomatoes)
6 cups chicken broth (unsalted)
1 Tbsp soy sauce or coconut aminos
1 tsp fish sauce (optional, for depth)
1 tsp turmeric powder (optional, for color and warmth)
Salt and black pepper, to taste
For Finishing:
½ cup coconut cream or heavy cream (optional, for richness)
Juice of ½ lemon or lime
Fresh cilantro or scallions, chopped
Macronutrients
(per serving, makes 6)
Protein: 28g
Fat: 32g
Carbs: 8g
Preparation
Pat chicken dry, season with salt and pepper. In a large pot, heat butter or tallow over medium-high. Sear chicken 3–4 minutes per side until golden. Remove and set aside.
In the same pot, add onion and sauté 4–5 minutes until softened. Stir in garlic and ginger, cooking 1–2 minutes until fragrant.
Stir in diced tomatoes (or canned) and cook 3–4 minutes until softened and slightly broken down.
Return chicken to the pot. Add broth, soy sauce, fish sauce, and turmeric. Bring to a boil, then reduce heat to low. Cover and simmer for 30–35 minutes, until chicken is tender and flavors meld.
Remove chicken, shred into bite-sized pieces, and return to soup. Stir in coconut cream or heavy cream (if using) and lemon or lime juice.
Ladle soup into bowls and garnish with cilantro or scallions.
A recent Swedish prospective cohort study published in Neurology found that higher consumption of full-fat dairy and cheese was associated with a reduced risk of dementia, challenging long-standing assumptions that saturated fat harms brain health. While observational and not proof of causation, the findings add to a growing body of evidence suggesting that dietary fat—particularly from whole-food sources—plays an essential structural and metabolic role in the brain. From supporting myelin integrity and cell membrane function to providing alternative fuel when glucose metabolism falters, fats are fundamental to cognitive resilience across the lifespan. Rather than demonizing saturated fat, the emerging science invites a more nuanced understanding of how whole-food fats may contribute to maintaining brain health as we age.
WEDNESDAY 260225