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The CrossFit stimulus—constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar—prepares you for the demands of a healthy, functional, independent life and provides a hedge against chronic disease and incapacity. This stimulus is elegant in the mathematical sense of being marked by simplicity and efficacy. The proven elements of this broad, general, and inclusive fitness, in terms of both movement and nutrition, are what we term our CrossFit Essentials.

Many dieters believe a calorie is a calorie and operating at a calorie deficit is the key to weight loss. However, counting calories is an ineffective and often unhealthy diet method. The body processes calories from different sources in different ways, and assuming all calories are equal often leads to overconsumption of refined carbohydrates. Tyler Hass explains why eating high-quality foods and exercising with high intensity is the most effective way to drive favorable changes in body composition.

Read MoreWeighing the Evidence for Calorie Counting

What we eat (quality), how much we eat (quantity), and when we eat (chrononutrition) all affect our health and performance. However, compared to the other two factors, chrononutrition is arguably the weakest of the three. In this installment of his series on meal timing, Tyler Hass explains why clever timing schemes are not a silver bullet and should be understood as a means to squeeze that last 5-10% of optimization out of a good diet and exercise program.

Read MoreMeal Timing: When Should We Eat?

Is breakfast the most important meal of the day? Do late-night snacks lead to weight gain? Tyler Hass examines common myths about meal timing and explains which are supported by the scientific literature and which have been debunked. He also describes the relationship between circadian rhythm and metabolism.

Read MoreMeal Timing: Chrononutrition

This article, the second installment in a four-part series on meal timing, discusses the physiological effects of various time-restricted eating patterns. Series author Tyler Hass reviews the scientific literature on the subject and calls for more studies on a wider variety of populations using different intermittent fasting strategies, better quality food, and more effective exercise protocols.

Read MoreMeal Timing: The Fasting Window

This 2020 human trial found 30 days of intermittent fasting shifted a variety of proteins in ways that are protective against cancer, inflammatory and immune disease, obesity, diabetes, the metabolic syndrome, and various pathological forms of cognitive dysfunction.

Read MoreIntermittent Fasting From Dawn to Sunset for 30 Consecutive Days Is Associated With Anticancer Proteomic Signature