Throwback to my dinner last Sunday (I am the hungry dad). Dry-brined a 214g beef flank steak with 1.5g - 2g salt (can't rmb exactly) for 2hrs, then tossed it into a screaming hot stainless steel pan with a small amount of avocado oil (approx 1tsp). Reheated the sweet potato fries (27g) that I made earlier, seasoned with salt and chicken fat, roasted in the oven. Broccoli (108g) and edamame beans (25g) were just thawed & boiled from frozen, with some cajun seasoning seasoned over them, paired with store bought kimchi (99g). Lastly... 62g white rice "leftovers" from the rice I made for wife and daughter. Macros: - 34.6g carbs - 52.8g protein - 24.9g fat - 618kcal I was stuffed!

Today I want to share something about mental health and friendship. Someone very close to me wears many hats in life. A mom, wife, daughter, auntie, and so much more. From the outside she looks strong, put together, and like everything is under control. But sometimes… life hits hard. Behind the smile there can be a lot of weight someone is carrying. Responsibilities, expectations, emotions — things that slowly build up inside. When she does need to release those emotions, she sometimes comes to a couple of us close friends to vent, cry it out, and just be heard. No fixing. No judging. Just listening and support. Another way she takes care of herself is something I truly respect. Every year she does a self-care spa day. It’s her time to disconnect, reflect, cry if she needs to, and give herself personal space. Some years I’ve joined her to celebrate her birthday. Other years she prefers to go alone, and that’s okay too. Because sometimes healing requires quiet space with yourself. It reminded me that people who appear the strongest are often carrying the most quietly. Sometimes the best thing we can do for someone is simply: • Be present • Listen without judgment • Respect their need for space • Remind them they’re not alone Life can punch you in the stomach sometimes. And in those moments, having someone in your corner matters more than we realize. Today’s reminder: Check in on your friends. Be the safe place. You never know what someone might be going through behind the scenes. ❤️