Why so hangry? The solution isn't what you think it is...

Welcome back, legends! Today, we’re talking about the most important step to leveling up your home cooked meals: seasoning like a legend (step one to Eat Like a Legend). With an easy flavor hack and a recipe to go with it, this newsletter will set you up with a wholesome, epic meal you’ll look forward to every single week. 

Today’s Agenda

• EAT: Season like a legend + bonus whole chicken recipe

• PERFORM: Why so hangry?

• LIVE: Are your protein choices diverse enough?

Season Like a Legend

In my upcoming cookbook Eat Like a Legend, I’ve written about a light-bulb moment when cooking became infinitely easier and tremendously fun for me: the moment I understood the importance of seasoning. Because once you get it, you're no longer bound by recipes telling you that you must do this or that, and the food you make at home gets way tastier.

To begin, think of the elements of flavor: saltiness, acidity, sweetness, bitterness, and one you might not be so familiar with, umami (roughly, savoriness). Seasoning is about balancing these elements, whether it's just two or all five, to create something incredible. They each have many potential sources that bring along their own lovely secondary favors. 

I shared my chicken hack on my Instagram story, and you legends went wild over it! If I had to guess, it’s because it’s simple, takes just one extra step, and results in a tray of delicious, juicy veggies!

Here’s what I did: while roasting a whole chicken in the oven, I placed a tray of vegetables on the bottom rack, to collect all the juices dripping from the chicken and enhance the flavor of the vegetables as they cooked. 

When we're following recipes, we assume that the magic of seasoning is built into the instructions. But there are so many variables! By thinking of variables as opportunities, home cooks can take charge. It's up to you to adjust, which, let me tell you, can be incredibly empowering.

Try my hack to make any good dish a great one, and don’t forget to share a photo tagging #EatLikeALegend so I can see your creative chef skills!

The Tastiest Whole Chicken Roast

Can’t leave you without a recipe to try out my chicken hack! Try a simpler version of my Thanksgiving chicken to make a no-frills chicken roast you look forward to every single week.

1. Preheat oven to 350F.

2. Stuff the chicken with sliced orange, sliced onion, garlic, rosemary, and thyme. The quantity depends on the size of the chicken. Do not overstuff the chicken.

3. Add the oil to a roasting tray. Add the juice and zest of 2 oranges, chopped onion and garlic, thyme, and rosemary leftovers. Drizzle the maple syrup.

4. Drizzle the marinade on top of the chicken.

5. Add the chicken to the tray.

6. Roast the chicken for 40 minutes or until fully cooked. Baste the chicken with the juice twice during the cooking process.

Get the recipe →

Why so hangry?

When I'm training elite athletes and helping them Eat Like a Legend, I enlist all sorts of technology-GPS trackers, impact monitor stickers, and other wearable devices that let me track everything from acceleration and balance, respiration and heart rate, to real-time potential for sprains and tears.

Yet despite all this technology, you know what I also do every time we meet? A mood check. I ask them questions to see how they're feeling. Sounds basic, but let me tell you, their mood determines a lot about how they perform. If they're cranky or anxious or have headaches, I see their numbers plummet.

Hanger, the unfortunate intersection of hunger and anger, is real. It might seem like a joke—I'm thinking of those hilarious Snickers commercials—it's absolutely the case that when you're hungry, your mood flags and so does your performance. Whether you're playing pickleball or executing the duties of the day, from interpersonal office interactions or prepping for a major meeting, being hangry interferes.

As I usually tell my girlfriend, when I go silent: it doesn't mean I don't love you, Milena; it just means I need food! 

Okay, so what’s the solution, Dan?

This one’s obvious: eat more. And no, not Snickers! Often, in our quest to look good, we forget that it's more important to feel good. But don’t worry, eating more isn’t as scary as it sounds to ears subjected to diet-culture jargon for decades. To avoid turning to quick foods that don’t serve you, you need to build an arsenal of foods that align with your goals!

It’s about eating the right foods, which is why in my upcoming book, Eat Like a Legend, my recipes feature minimally processed carbs (whole grains and unrefined sweeteners like maple syrup) and other products whose ingredients you can actually pronounce. These not only keep your blood sugar stable (preventing drops in energy so you can move better), but they also modulate the release of ghrelin, the hormone that makes us feel hungry. In other words, they make you feel satiated longer.

Want delicious, super easy recipes to perform at your peak? Pre-order your copy of Eat Like a Legend now.

Are your protein choices diverse enough?

In today’s free meal plan review, we’re helping Legend Philip W. gain muscle and improve his overall physical and cognitive performance. 

My Analysis and Recommendations:

• Protein intake: As your goal is to gain muscle and improve performance, given the frequency of workouts, it's important to get enough protein to support muscle repair and growth. I see a lot of protein on your plate, we just need to work on diversifying a little.

• Complex carbs: As you're running sessions twice a week and with a long run of 10+ miles, you'll need plenty of carbs to support your recovery and workouts; these can include things like oatmeal, whole grains, and fruits.

• Healthy fats for cognitive performance: Seek out fats that contain essential omega-3 fatty acids to help promote brain health and overall cognition. Try incorporating sardines, flaxseed, mackerel, chia seed, soy, walnuts, tofu, and salmon.

Final Thoughts:

Legend, you're doing a great job at being intentional with your protein sources, which include chicken, pork chop, grilled chicken, and turkey. I recommend mixing up your sources of protein throughout the week to ensure a balance of amino acids.

• Consider adding some protein-rich snacks or slowly integrating plant-based sources for optimal heart health, like beans, lentils, tofu, tempeh.

• Try to ensure roughly even distribution of carbs in your meals throughout the day to promote satiety and optimal recovery.

Lastly

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