The
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Chicken Paprikas
The Number Your Doctor Never Gave You
3-3-3-3-3 reps of each:
Left-arm dumbbell overhead squat
Right-arm dumbbell overhead squat
Weighted ring dip
Tender chicken simmered in a rich paprika cream sauce, served with cauliflower mash or sautéed greens.
How the glucose ketone index can help you better understand—and monitor—your metabolism
Rest as needed between sets.
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Ingredients
For the Chicken:
2 lbs bone-in, skin-on chicken thighs (or drumsticks)
2 Tbsp butter or tallow (for searing)
Salt and black pepper, to taste
For the Sauce:
2 Tbsp butter
1 medium onion, diced
3 cloves garlic, minced
2 Tbsp sweet paprika
1 tsp smoked paprika
½ tsp cayenne (optional, for heat)
1 cup chicken broth (unsalted)
1 cup heavy cream
½ cup sour cream
1 Tbsp tomato paste
1 tsp dried thyme (or 2 tsp fresh)
Salt and pepper, to taste
Optional Garnish:
Fresh parsley, chopped
Extra dollop of sour cream
Macronutrients
(per serving, serves 4)
Protein: 30g
Fat: 67g
Carbs: 9g
Preparation
Pat chicken dry and season with salt and pepper. Heat butter or tallow in a large Dutch oven or deep skillet over medium-high. Sear chicken 3–4 minutes per side until golden. Remove and set aside.
In the same pan, add onion and sauté 4–5 minutes until softened. Add garlic and cook 1 minute more. Stir in both paprikas, cayenne, thyme, and tomato paste; cook 1–2 minutes to bloom the spices.
Pour in chicken broth, scraping up browned bits. Stir in heavy cream, then return chicken to the pan. Reduce heat to low, cover, and simmer 25–30 minutes until chicken is tender and cooked through.
Remove chicken briefly. Whisk sour cream into the sauce until smooth and rich. Return chicken and coat with sauce.
Spoon sauce generously over chicken. Garnish with parsley and a dollop of sour cream if desired.
The glucose ketone index (GKI) combines two familiar measurements—blood glucose and blood ketones—into a single number that reflects the balance between the body's primary fuel sources. Originally developed by Dr. Thomas Seyfried and colleagues to help monitor ketogenic metabolic therapy for brain cancer, the GKI is now being explored as a practical tool for supporting broader metabolic health and the prevention and management of chronic disease. Rather than relying on glucose alone, the GKI provides additional context about how diet, fasting, exercise, and other lifestyle choices influence metabolism over time. In this article, Emily Kaplan explains what the GKI is, how to calculate it, what different ranges may mean, and why it could become one of the most useful metrics for anyone working to improve metabolic health. Later this month, Emily will sit down with Dr. Thomas Seyfried for an in-depth conversation about the science behind the GKI, how he uses it in research and clinical practice, and why he believes it has the potential to reshape our management of chronic disease.
THURSDAY 260723