The
Daily
Fix
12-minute AMRAP
Japanese Curry Beef Bowl
Do Fatty Acids Build More Mitochondria?
Complete as many rounds as possible in 12 minutes of:
15 wall ball shots
1 legless rope climb
Beef simmered in a spiced Japanese-style curry sauce with veggies, served over buttery cauliflower rice.
Higher fatty acid levels promoted mitochondrial growth in skeletal muscle
Men toss a 20-lb ball to 10’.
Women toss a 14-lb ball to 9’.
Ideally, climb a 15-ft rope, but go lower if you can’t sustain that height for several rounds without a length rest.
Post number of rounds completed to comments.
Ingredients
For the Curry Beef:
6 oz beef sirloin or chuck, thinly sliced
1 Tbsp ghee or butter
¼ cup onion, thinly sliced
¼ cup zucchini or daikon radish, diced (instead of potato)
¼ cup carrot, finely chopped (optional, minimal carb impact)
1 clove garlic, minced
1 tsp fresh ginger, grated
1 tsp curry powder (Japanese style or mild madras)
½ tsp turmeric
1 cup beef broth (no sugar added)
1 tsp coconut aminos
Salt and pepper, to taste
For the Cauliflower Rice:
1 cup cauliflower rice
1 Tbsp butter
Salt, to taste
Optional Garnish:
Sliced scallions or pickled ginger
Macronutrients
Protein: 42g
Fat: 40g
Carbs: 10g
Preparation
In a skillet over medium heat, melt butter. Add cauliflower rice and a pinch of salt. Cook 5–6 minutes until tender and lightly golden. Set aside.
In another pan, heat ghee or butter. Add beef and season with salt and pepper. Sear for 3–4 minutes until browned. Remove and set aside.
In the same pan, add onion, garlic, and ginger. Sauté 2–3 minutes. Add zucchini and carrots. Cook for 4–5 minutes.
Add curry powder, turmeric, and coconut aminos. Stir, then pour in beef broth. Simmer for 5–7 minutes until sauce reduces and thickens slightly.
Add seared beef back to the pan. Simmer 1–2 minutes more to warm through.
Spoon curry beef and sauce over cauliflower rice. Garnish with scallions or pickled ginger if desired.
Researchers investigated whether raising circulating free fatty acid (FFA) levels could stimulate the production of new mitochondria in skeletal muscle. In rats, sustained elevations in FFAs increased the expression of enzymes involved in fat oxidation, the citric acid cycle, and the electron transport chain, while also increasing mitochondrial DNA and the muscle's capacity to oxidize fat. Together, these findings indicate that fatty acids do more than provide fuel—they can signal muscle cells to build more mitochondria.
The researchers found that this response was likely driven by activation of PPARδ, a nutrient-sensing receptor that regulates genes involved in fat metabolism and mitochondrial function. These findings support the idea that fat availability can directly influence mitochondrial biogenesis, helping explain how fasting, exercise, and low-carbohydrate diets—which all raise circulating fatty acids—may promote greater metabolic capacity and healthier skeletal muscle.
20lbs/10’ Wallball Shots
12’ Legless Rope Climbs