Make my 5-minute power bowl for breakfast 💪🏼

Author

Dan Churchill
January 25, 2024

When it comes to starting the day strong, I’m a creature of habit — and breakfast is an absolutely essential part of my morning routine. In today's newsletter, I'm unveiling the recipe for my legendary daily power bowl. Let's dive in, Legends!

Today’s Agenda

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

  • PERFORM: Should you be fasting? Part 2

  • LIVE: Legend Tia S. is headed to Ironman; let’s optimize her meal plan 

In Cook Like a Legend, I show you techniques essential for Everyday Legends to know in order to reach optimal legendary status. Here’s what we’re doing:

  1. Prompt: In every newsletter this January and February, I challenge you with a technique/recipe.

  2. Show Us What You’ve Got: Share a photo/video of your masterpiece on Instagram with the hashtag #CookLikeALegend.

  3. Spotlight on You: Get featured in Legendary!

INGREDIENTS

1 cup oats

1 1/2 cups water

1/2 tsp cinnamon

A pinch of salt

2 tsp honey/maple syrup

1/2 cup frozen berries

TOPPINGS

1 spoon of chia

1 spoon of hemp seeds

1 spoon of ground flax

1 spoon of natural yogurt

1 spoon of Peanut Butter

A drizzle of honey

METHOD

  1. Combine oats, water, honey/maple and salt in a pot on medium heat. Cover with a lid, bring to a gentle simmer stir until all the water is absorbed. If it is a little dry, add more water (in total 3-4 minutes after simmer).

  2. Stir in frozen berries and turn into a bowl.

  3. Finish with all the toppings and enjoy.

CHEF’S TIPS

  • Do not stir before it brings to a gentle simmer.

  • Add more water gradually if needed; nothing worse than over soaked oats!

  • Stir in the frozen berries off heat, but still in the pot.

Should You Be Fasting for Longevity?

Before we proceed with our discussion on fasting, let's recap Part 1:

KEY BENEFITS: Fasting promotes new cell generation and toxin elimination, fostering a cleaner internal environment.

POTENTIAL DOWNSIDE: Linked to muscle atrophy. During intense activity, the body turns to carbs → fat → protein.

THE SCIENCE BEHIND FASTING: Insufficient fuel triggers autophagy, clearing out old cells + promoting new ones.

Now, let’s dive deeper.

EFFECTS of FASTING ON LONGEVITY
Maintaining lean muscle mass is closely tied to our longevity and health, representing our quality of life. As we age, strength diminishes, impacting mobility. Even if most of you don’t fall into this category just yet (shoutout to any over-65 legends—love your work) it's essential to note that prolonged fasting can contribute to a reduction in lean muscle mass. Since we understand that it's much harder to gain lean muscle than it is to lose it, balancing fasting with lean muscle preservation is crucial.

MY FASTING ROUTINE
I practice intermittent fasting once a month for 3-4 days, specifically targeting the initial weekdays of the month, for the benefits of autophagy! This periodic fasting resets both the month and the gut. 16-hour fast with an 8-hour eating window: first bite at 11:30 am & last bite at 7:30 pm. During the fasting period, I stick to black coffee and water.

HOW I BREAK MY FASTS
Someone asked me recently if they could have AG1 could during a fast. Considering AG1 is packed with micronutrients, it may impede the fasting principles, so I choose to break my fast with AG1. 

LET’S TALK NUMBERS
Many legends in our legendary team on WHOOP have shown significant increases in HRV during this fasting period:

I eat my first meal at 12pm and last before 8pm. Feel sharper in the morning, no brain fog and more energy. I usually wake up and have some water with electrolytes, a pinch of celtic salt, and black coffee.

CHRISTIAN D, Whoop Legend 

I've done a few 72-hour fasts and my HRV was the highest it's ever been.

HALL C, Whoop Legend

Personally, my HRV shoots up (~150) during my fast in the beginning of each month, then dips off (~100). There are multiple factors at play here, but it’s something to consider.

I use WHOOP to perform my best during long days at the restaurant + enduring long training runs before marathons and ultramarathons.

Reach your performance goals with me

The winner of today’s free meal plan review is: Tia S. 🎉 

Stats: 5’10” female, 34 years old, weighing 155 lbs, Tia exercises 14-16 hours per week. She’s preparing for Ironman Barcelona and World Championships Malaga Spain. Tia suffers from Celiac and Hashimoto's so I’m keeping that in mind as I build her plan.

My Analysis and Recommendations:

  • Timing: Plan your meals and snacks strategically around workouts to ensure optimal energy levels and fuel for your muscles after. Consume a nutrient dense meal around 2-3 hours before your workout, then an easily digestible snack with mostly carbs and a bit of protein around 30-60 minutes before training.

  • Hydration: Mix electrolytes into your water if you're going hard for 90+ minutes.  

  • Color and nutrient density: Keeping in mind your celiac disease and Hashimoto's, focus on lean proteins, colorful vegetables, fibrous carbs and starches that will support your overall performance.

My personalized meal plan for Tia S.

Recipes for you → 

Here’s how to make my chia jam, super easy lean turkey chili and chocolate chia pudding. Follow my 3-day plan, rinse and repeat until you hit your goal. Crush it, legend!

Final Thoughts:

Mate, focus on protein and carbohydrates to aid recovery both before and after your long workouts. Fibrous carbs and starches like quinoa, sweet potatoes and brown rice are your friend. For Hashimoto's, include foods rich in selenium and iodine for thyroid support. Prioritize sources like Brazil nuts, seafood and dairy, if tolerated.

Lastly

Win big with our referral program. Share this newsletter with Legends in your life and help them become even more Legendary. 🎁