Don't be a statistic, Legend!

Author

Dan Churchill
January 11, 2024

According to CNN, the second Friday of January is Quitters Day — the point at which most people abandon their New Year's resolutions. 95% of New Year's Resolutions are fitness related, but after just 3 months, only 10% of people think their resolution will last. 

Depressing stuff, but lucky for us, there are no quitters here; only legends! 💪 And we’re just getting started. Let's make 2024 legendary!

Today’s Agenda

  • EAT: Cook Like a Legend, my 6-week challenge for Everyday Legends

  • PERFORM: Should you be fasting? Part 1

  • LIVE: Get those gains — let me review your meal plan for ✨free✨

EAT 

Introducing Cook Like a Legend: a 6-week challenge for Everyday Legends, where I’ll show you techniques essential for home (and professional) chefs to know in order to reach optimal legendary status.

Get in Legend, we’re going cooking!

  1. Prompt: In every newsletter this January and February, I'll be throwing a new technique your way.  

  2. Show Us What You’ve Got: Take a photo or video of your masterpiece and share it on Instagram with the hashtag #CookLikeALegend.

  3. Spotlight on YOU: In each subsequent newsletter, three lucky subscribers will be featured in the newsletter. Could it be you?

Here’s my first challenge for you → 

Team, before diving into techniques and nutrition, let me just say that, like anything else, perfection is mastered through repetition. Perfection and repetition are besties! So, GET THOSE REPS IN. It took me several attempts and the guidance of a couple of patient chefs to master it. If you can nail it on the first try, legend – you're better than me. 👏🏼

If you’re someone who thinks juiciness is exclusive to chicken thighs, think again. Here’s how it’s done →

STEP 1: Opt for quality. If you can, steer clear of hormone-induced chicken breasts for a more delicious experience. Preheat the oven to 350°F/180°C.

STEP 2: Bring your chicken breast to room temperature. Take it out of the fridge for at least 15-20 minutes. If you're defrosting, make sure it moves freely when held with tongs.

STEP 3: With a paper towel, pat it dry and season with salt. This removes excess surface moisture + aids in achieving that golden caramelization.

STEP 4: Add 1.5 tablespoons of EVOO to a pan on medium-high heat. Once the oil shimmers and moves freely, place the chicken skin side down.

→ Pro tip: Fold the chicken in away from you to avoid oil splutters.

→ Cook for 2-3 minutes or until a nice golden base forms on the chicken. It should look rich, so if it's pale yellow, keep it going.

→ Check and place the chicken back in if you need to; nothing wrong with a sneak peek!

STEP 5: Here comes the fun part: once one side is cooked, turn the chicken over and transfer the pan to the oven.

→ If you don't have an oven-proof frypan, transfer it to a sheet tray.

→ The science behind it: when you cook on the stovetop, you're essentially cooking from the bottom.

→ In the oven, there’s dry heat from all around, ensuring an even cooking process throughout.

STEP 6: Now, depending on the size of the chicken, it should be in the oven for about 3-5 minutes. To check if it's done without cutting in:

→ Use a thin, sharp knife and insert it into the thickest part of the chicken. Hold for 3 seconds, then pull it out and touch it to the inside of your wrist or below your bottom lip.

→ It should feel pleasantly hot. If it's piercing hot, it’s overcooked. If it's cold or cool, it needs more time; repeat this process until you get it right.

Allow the breast to rest for about 3-5 minutes before slicing in. And like I said before, these techniques will be perfected with practice, so get those reps in. 

Recipes for you → 

Add your juicy chicken to my Rainbow Lunch Bowl. Or try your hand at one of my epic recipes below: 

PERFORM  

Fasting for Longevity: Worth a Try?

When it comes to health and fitness, we are most motivated to try something new at the start of a new year. Today, let’s explore fasting. Is it actually healthy and should you try it?

KEY BENEFITS of FASTING 
One of the primary advantages of fasting is the generation of new cells and elimination of toxins, which supports a cleaner internal environment.

POTENTIAL DOWNSIDE of FASTING 
Its connection to muscle atrophy or the breakdown of lean muscle. When your body operates at high intensity, it initially turns to carbohydrates. Once stored glycogen is depleted, it then shifts to fat, and then to protein.

THE SCIENCE of AUTOPHAGY
ATP (Adenosine Triphosphate) is our body's primary energy currency, formed by breaking a bond between adenosine and three phosphate molecules. This transforms ATP into ADP (Adenosine Diphosphate). Despite being less powerful, ADP still holds usable energy.

If there's insufficient fuel for restoration (like when you’re fasting) it stays as ADP. Then, for additional energy, another phosphate breaks off, forming Adenosine Monophosphate (AMP) → the build up of AMP activates an enzyme called AMP-activated protein kinase (AMPK) → triggering the process of autophagy.

Autophagy involves clearing out dead senescent cells and stimulating the creation of new ones, crucial for overall health.

So when I say that I believe in intermittent fasting and personally practice it once a month for 3-4 days, it’s to get those benefits of autophagy! I wanted you to know the fundamentals + highlight that this process takes place even in that absence of new fuel.

On to the next big question: How do we support lean muscle mass while fasting? Stay tuned for part 2 to find out. Sneak peek:

  1. Insights on the effects of Fasting on Longevity

  2. How often I fast and what it looks like

  3. How I break my fasts

  4. Data I've collected from devices like Whoop and HRV

LIVE

Let me help you reach your performance goals  

Thanks for filling out the meal plan form, Legends! So awesome to see your dedication to your goals. Today’s winner of a free 3-day meal plan review: April B 🎉

🚨 Remember, even though this meal-plan review is customized for April, we can all benefit from the insights and make adjustments in our own habits.

April is headed to Coachella this year! Stats: 32yo - 5'2" - 130 lbs - female who works out 6 days / week. 3 running days + 3 strength days, with yoga to cool down. Her primary objective is to gain muscle. Let’s take a look at April’s plate.

BEFORE: What April eats in 3 days.

My Analysis and Recommendations:

April, mate, you're doing a great job at including nutrient-dense meals, and I love to see those Centr recipes in the mix! You’re also super active. I’d actually recommend adding an extra rest day to optimize recovery, especially after longer runs or intense lifting sessions. Rest is crucial for muscle rebuilding, enhancing strength gains when you return fully restored and ready to push your limits in the gym or on the trails!

The area I’d target in your meal plan: snacks! Since you love chocolate, opt for dark chocolate (80%+ cacao content) for increased antioxidants and lower sugar. 2-3 days per week, try replacing chocolate with a piece of whole fruit and 1 tablespoon of nut butter or a handful of raw veggies with 2 tablespoons of hummus or Greek yogurt dip. Including more fibrous veggies and probiotics from plain yogurt, as reflected in your updated meal plan, will enhance your fiber intake and support gut health.

Key Takeaways:

  1. Add a rest day to optimize recovery and gains

  2. Mix up the snacks to increase protein intake

AFTER: My personalized meal plan for April.

Final Thoughts:

Remember mate, our main focus is muscle building, so aim for 1.2-1.4g of protein per kg of body weight. You're doing well with a variety of high-quality proteins, including fish, beans and chicken in your diet.

Incorporating protein into snacks helps keep you full. It's worth considering slight modifications to make sure those tough workouts have the highest possible payouts. Follow my 3-day plan, rinse and repeat until you hit your goal. Crush it, legend!

Who wants to go next? ⏭

Just fill out this form to win a chance to have your meal plan reviewed and personalized. It's like having your own culinary coach in the kitchen!

LASTLY

Win big with our referral program 🎁

Our referral program has lots of big prizes in store for you! Share this newsletter with other Legends in your life and help them become even more Legendary. Shoutout to Kathe Brito, who’s at the top of today’s leaderboard by crushing 4 referrals! 🏆

Want even more? Connect with me on social media for real-time updates, behind-the-scenes glimpses, and engaging with fellow legends.