The
Daily
Fix
3 rounds for time:
Spicy Chicken Salad
Can Ketosis Prevent Sarcopenia?
Run 400 meters
4-lunge/4-press for 100 meters
Crisp greens and fresh veggies topped with spicy pan-seared chicken and served with a creamy or tangy dressing.
Ketosis may support the cellular cleanup systems that decline with age
With an empty barbell, lunge 4 steps, then push press 4 reps, then lunge 4, then push press 4, repeated until you’ve made it 100 meters. Front rack, back rack, or alternate at will.
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Ingredients
For the Spicy Chicken:
1 lb boneless, skinless chicken thighs or breasts
1½ tsp smoked paprika
½ tsp cayenne pepper (adjust to taste)
½ tsp garlic powder
½ tsp onion powder
¼ tsp chili flakes (optional for extra heat)
Salt & black pepper, to taste
1½ Tbsp butter (for searing)
For the Salad Base:
4 cups chopped romaine or mixed lettuce
1 medium tomato, diced or sliced
½ cucumber, sliced or chopped
¼ red onion, thinly sliced
Optional: sliced avocado or olives for extra fat
Optional Creamy Dressing (Keto Ranch-style):
¼ cup sour cream or full-fat Greek yogurt
1 Tbsp olive oil
1 tsp lemon juice
½ tsp garlic powder
½ tsp onion powder
Salt & pepper, to taste
Optional: chopped dill, parsley, or chives
Macronutrients
(per serving, makes 2)
Protein: 36g
Fat: 32g
Carbs: 7g
Preparation
Pat chicken dry and season both sides with paprika, cayenne, garlic powder, onion powder, chili flakes, salt, and pepper.Â
Heat butter in a skillet over medium-high heat and sear chicken 5–6 minutes per side until fully cooked and golden. Let rest, then slice or chop.
In a large bowl or on serving plates, layer lettuce, tomato, cucumber, and red onion. Add avocado or olives if using.
Whisk together sour cream, olive oil, lemon juice, garlic powder, onion powder, and herbs if using. Season to taste. You can also dress the salad simply with lemon juice, olive oil, and salt.
Top the salad with warm or room-temperature sliced spicy chicken. Drizzle with dressing and finish with a sprinkle of herbs or chili flakes for extra heat.
Age-related muscle loss and physical decline may be driven in part by the breakdown of the body’s cellular cleanup systems long before weakness becomes obvious. In this article, Mary Dan Eades explains emerging research on chaperone-mediated autophagy (CMA), a process that removes damaged proteins from cells and appears to decline with aging. Drawing from recent mouse studies and related ketosis research, she explores how nutritional ketosis may help support CMA activity, mitochondrial function, and inflammatory regulation—potentially helping preserve muscle mass, metabolic resilience, and cognitive function over time.
THURSDAY 260521