NUTRITION

Despite months of consistent training and clean eating, your expensive DEXA scan shows your body fat percentage has actually increased, leaving you confused and discouraged. The truth is, we're obsessing over numbers that fluctuate based on hydration, timing, and other variables, while ignoring metrics that actually matter for health and fitness. Here's what really matters when it comes to body fat.

When Mark Bell started promoting the "Sugar Diet" – a plan that involves eating only fruit, honey, and even candy – my first instinct was to dismiss it as nutritional lunacy. Sound familiar? It's the same knee-jerk reaction people have to CrossFit before they actually step into a gym. This isn't about whether the Sugar Diet works (I honestly don't know yet), but about something more important: how we evaluate ideas that challenge our beliefs. If CrossFit has taught us anything, it's that the loudest critics are often wrong, and the most unconventional approaches sometimes produce the most surprising results.

Fats, composed of carbon, hydrogen, and oxygen like carbohydrates but with different structures, provide 9 calories per gram, making them an efficient energy storage system that powers the body during rest and between meals while fulfilling critical functions beyond energy production. Unlike carbohydrates, certain fats are essential nutrients (linoleic acid and alpha-linolenic acid) that the body cannot produce itself, while others contribute to hormone production, cell membrane integrity, and vitamin absorption.

Carbohydrates are molecules made of carbon, hydrogen, and oxygen atoms that serve as the body's primary and preferred source of energy. They're classified by their structure into simple carbohydrates (sugars like glucose and fructose) and complex carbohydrates (starches and fibers), with all digestible carbs ultimately broken down into simple sugars in the body. While they provide quick energy at 4 calories per gram, unlike proteins and fats, there are no "essential" carbohydrates that must be obtained from diet, as your body can produce glucose when needed through other metabolic pathways.

Protein stands as the fundamental building block of the human body, forming everything from muscles and bones to enzymes and neurotransmitters through its component amino acids—nine of which are essential and must come from our diet.

The concept of a calorie — a unit for measuring energy that originated in 19th century physics before making its way into nutrition science — has fundamentally shaped our understanding of weight management, yet often misleads us with its apparent simplicity. While the basic energy balance equation (calories in minus calories out equals weight change) is mathematically sound, it fails to account for the body's complex biological adaptations that resist prolonged caloric restriction by lowering energy expenditure through various mechanisms like reducing body temperature, decreasing muscle mass, and dampening immune function.

Chris Masterjohn’s “How to Lose Fat Without Losing Muscle” emphasizes the importance of prioritizing fat loss while preserving lean mass during weight loss. He advises against excessive calorie restriction, recommending instead a focus on full-body resistance training, high-intensity intervals, and adequate protein intake to support muscle retention and overall health. Slow, consistent weight loss—up to 2 pounds per week—is optimal, with exercise playing a critical role in minimizing lean mass loss. Masterjohn’s findings align closely with CrossFit principles, underscoring the effectiveness of functional fitness and whole-food diets in achieving sustainable, healthy results.

Are you relying on willpower alone to stick to your health and fitness goals? This article reveals the most important strategy people overlook: shaping your physical and mental environments for success. From reorganizing your kitchen and meal prepping to crafting a workout routine and fostering a positive mindset, it’s all about creating a foundation that makes healthy choices easier and setbacks manageable. Discover actionable tips to transform your surroundings, stay consistent, and make this the year you finally achieve lasting results.

Mastering your nutrition plan starts with understanding that cravings often stem from boredom, habit, or sugar addiction—not true hunger. Build a solid foundation by consuming high-quality foods, balancing macronutrients, and following a consistent eating schedule. Address triggers like dehydration, junk food access, and lack of sleep, and embrace the slight discomfort of hunger as part of the process. If you slip up, don’t dwell—refocus with your next meal. Progress comes from consistency, not perfection, and with patience and these strategies, you can achieve your nutrition and fitness goals.

In the final article in this six-part series, we discuss how following CrossFit’s fitness and dietary guidelines not only enhances physical performance but also fortifies your body’s immune system. Protein is vital in this process, supporting immune cell production and function. High-quality animal proteins provide essential amino acids like glutamine, arginine, and cysteine, critical for immune defense and recovery. This holistic approach to health strengthens your body against chronic diseases and acute illnesses alike, making fitness a lifelong pursuit.