Nutrition: The Base of the Pyramid

CrossFit Seminar Staff member Leah Polaski explains the importance of nutrition at a CrossFit Level 1 Certificate Course in San Diego, California, on Aug. 30, 2018.
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[@jensk.6791]

It´s as simple as that. This is why I like it: make everybody understand the basics in an easy way. No university grade required to get it. Food: no label on it, your size = your shirt size. Thank you for this one.

[@ungarlinski7965]

Yeah! Screw universities! Well, except for the Zone diet which was created by a university professor. And except for all that formal mathematical training Greg Glassman has. Besides that, who needs it! Dumb it down!

[@jensk.6791]

@@ungarlinski7965 ihm not saying that. What I meant is, no university grade required to understand it as a customer and to implement it in your everyday life. To teach it may be another question, but that wasn't my point. I hope that clarifies it a bit

[@ungarlinski7965]

@@jensk.6791 I know. I was just trolling you. No need to clarify.

[@ognjenjovanovic2114]

4 whole eggs counted only as protein block? C'mon, they almost equal amount of fat there. I'm not here to trash talk and that stuff, but i don't quite get it. How can you put something in protein macro if it has an equal amount of fat in it?

[@seawardcrossfit2]

It's an oversimplification. There are better/ worse choices within single categories. And if you're really worried about it you can go to a smaller block total and then not stress about it as much.

[@teacher_fher]

This is gold. I'm slightly obese and amazed by what these crossfit people can do physically and how they look, and after a lot of research I can see the low-carb/keto approach is the best one and if crossfit follows it, it means they're taking science for real! I'm really hoping I've found my path here.

[@spencergsmith]

Fern Ando eh, CrossFit doesn’t necessarily follow Keto. Keto may be good for endurance athletes or people who have a lot of fat to lose, but eventually you’ll need a good balance of carbs for the high intensity workouts that CrossFit programs. Yes, technically it’s “low carb” in comparison to the average American diet (too much carbs), but Keto is super low carb intake. I’ve found a good balance between all 3 macros, focusing on real, whole foods (rather than anything processed) is the best, most sustainable nutrition plan for a lifestyle, and this will give you energy to get the most out of your workouts (and therefore increase your fitness).

[@Dolanpeterm]

Like she said, just get started. Best of luck in your journey. I am sure you will achieve your goals !

[@Photologistic]

Keto / low carb is the real deal, nothing else works for me. Calorie restriction will never work, the body just slows metabolism until you crack. Keto makes sure you get what you need, nutritionally. You don’t have to go crazy with it, just avoid the high glycemic stuff, including potatoes and rice or simply cut way back on those. And, the big one, don’t eat after dinner. That last bit is huge.

[@Chris-MusicTheoryAndFretboard]

18 blocks is only 1512 calories for a 200 pound man. No wonder people lose weight on a paleo diet. You're telling people to fucking starve themselves.

[@cbcsucks2205]

Nice catch!

[@slytherben]

If you want a beginner to stop eating bad stuff, you HAVE to tell them specifically what to eat. I don't know why that's so hard to understand. You, the lady talking, are eating really specific stuff. So just share that with a beginner. But if trainers keep telling beginners "you have to find your own nutrition" then they'll quit. You cannot teach someone to swim by telling them to experiment and find what works for them, because everyone's body is different

[@bascal133]

Her physique 😍

[@spencergsmith]

Overall, this is a great lecture, but I have one minor criticism: she says she gained weight from the small amount of carbs in her almond butter, but (unless it was unusually high in carbs) she likely gained weight because of the extra calories from fat. While fats are very healthy for you, they are also twice as calorically dense as protein or carbohydrates, so it’s easy to overeat fat sources when trying to watch your quantity intake.

[@Truckergregg]

Spencer Smith some days are healthy, some are not. All can wreck havoc on your diet

[@Ron_the_Skeptic]

Fat tends to signal satiety, so it's probably not from eating too much fat. Look up the Randle Cycle to understand how carbs can affect weight gain.

[@CasperChicago]

The BIG take away from this video is she eats a healthy diet and listens to her body, not FDA or AMA diet recommendations. She is fit, because she eats a whole foods diet. Looking at her, brings to mind the phrase "...your are what you eat".

[@zaraonline812]

Remove all the food from your diet and add one by one ???

[@zonemaster23]

Zone diet is just a very complicated way to count macros/calories. Give up the Zone diet already CrossFit.

[@spencergsmith]

Not quite. I did macros on and off for years with moderate results, but after 7 weeks of strict Zone, I dropped below 10% body fat and my performance skyrocketed.

[@karellwilliams831]

Amazing talk!!!. Thanks for sharing. Eat real food🌱, have a portion control and That's it.

[@deathbecomes1]

GREAT VIDEO!!!! Very informative!!! Thanks for posting!!!!

[@DEVUNK88]

wouldnt the 4 eggs worth of 4 blocks of protein also have some of the carbs and fat as well?

[@abdallahelmissiry333]

I have the same question, since 4 whole eggs worth 4 blocks of protein and fat as well, I hope we get an answer to this one?

[@stuntmanjohnny]

I met her about six years ago, at my first l-1. She looks great in person, but I think she's next level now. She's very smart as well.

[@Mrypants31]

@NOTREALLY HANKAARON so, this level, it’s not that, it’s the next one.

[@Mrypants31]

@NOTREALLY HANKAARON ok, I guess this might help...... it’s the level after the current level ......next = coming immediately after the presant

[@AndrewTheTransformer]

@@Mrypants31 haha the level after next. Love it !

[@ungarlinski7965]

Is she single?

[@flhtraining6064]

this was awesome and it always goes back to basics! Also why wouldn't you listen to Leah she is JACKED!!

[@crossfit]

Thanks so much for checking it out, FLH Training!

[@kdtune33]

Damn she's firm

[@fakerzdan]

By her recommendations using blocks a 200lb athlete would only consume 162g of carbs, 126g of protein and 54g fat per day. No where near enough for an high performing athlete to be training daily?? or have I missed something

[@pabanstanislas8308]

In those 4 eggs there is enough fat for the four blocks... Why eat the macadamian nuts then ?

[@rajatshrma3]

Great video, please upload more like this. Thank you 🙏 Where can I get the chart she talks about at 24:36?

[@kzomerlei]

I was searching for the same thing!

[@kzomerlei]

@@leahpolaski6750 thank you for sharing.

[@ryanbutlin5503]

Its on the CF article about the zone diet

[@rhapsodix]

You can also find the chart and more information in the official training guide. library.crossfit.com/free/pdf/CFJ_English_Level1_TrainingGuide.pdf Start as mentioned on page 56 :)

[@rajatshrma3]

​@@ryanbutlin5503 Thank you :)

[@paulokuontay7140]

Amazing talk!

[@VeganMindset]

This is very extreme!!

[@jagss7158]

SPANISH PLEASE

[@joseferreira8538]

Eggs have a lot of fat, shouldn’t it count as fat as well??

[@patriotfury4013]

Based on the blocks, i would be eating 105 grams of protein per day. This seems to be very low for me and I’m usually losing muscle mass if I’m below 200 grams. I’m just not sure that I can agree with this concept.

[@samuelmunozsosa963]

Cuando pondran los malditos subtitulos en español.......

[@curtmetzger712]

Folks still use blocks these days?

[@amandamcdowell]

#Physiquegoals

[@beast0283]

Great video. Thank you for uploading. Do eggs fall under meat?

[@spencergsmith]

beast0283 Eggs are high in protein, yes. Whole eggs are also high in fat, while egg whites are not - neither is bad, just different amounts of macronutrients.

[@ungarlinski7965]

Dat azzzz .... dayum

[@karenbiron5531]

Super informative!! Just rejoined a box after 5 years. Where can I find the chart you were using to figure out blocks???

[@spencergsmith]

Either “Enter the Zone” by Barry Sears or the CrossFit Level 1 Training Guide

[@vincentrevers3004]

Good lecture but from a HISTORICAL perspective veggies, nuts and fruit where seasonal at best. To eat them constantly is not in keeping with with the HISTORICAL genetics. Carbs and fiber are not essential for human life.

[@dbapatrickkenny]

where is the chart she is using? is the only one on her fridge at her house? jklol seriously i want the chart...update pg 56 ok ok shhhhhhh it

[@TheRaycruz88]

My shirt size is a xxl so what block base line should I be at? 260lbs, 20% body fat and I CrossFit once a day, 5-6 days per week.

[@lancelove9700]

Nonknojonononojo! I refuse to learn anything anymore!!! Buy only superfoods products and don't eat anything besides protiens and fibers and carbs and skip sugars except fruits and don't get stuck between the yes the but the head the genitals and feet of the educated! They are quick drop artists ready to hit drop shift and accelerate past anyone who has a plan other than what they're promoting! Skip communication, skip w everything! Your body is being controlled by these exclusive MEDICAL contengencies!!!! They're based on income and finances and they say that's okay because it's about success and "those who put thier mind towards something"...seriously it's absolutely not that at all!!! It just is made to buffer into a slip stream fail safe so they look like they're helping everyone and that theyve been securing society itself!!! They aren't!!! They will roll right over everyone else and not look back except to watch thier back and that's exactly what they're now pre-planning for blocking out!!! You don't need any of this stuff whatsoever and they are only putting it into workout programs and nutrition to add the mental stuff for self defense and offense that comes from military excercise science and it's not based in physical excercise but mental excercise. Here comes the free Mason's! "We don't know that we are doing any of that! We are just doing something we "love"!!!" NOT. J....O....B....they fraudulently want to block with the suggestion they've been commanded to help America get healthy. NOT. Haven't. These people are elitists!!! These people are exclusive!!! These people are not cool and they're bending the program and self to make it the optimum inside and outside program plan to fit the three modes of possibility. Yes no maybe. Neutral positive negative. Cold warm hot. They'll be what you think they are but they'll deny what you think they are but they can be anything!!! Because that's good for business, politics, and social switching!!! It's manipulation!! The base goes to a ground of human development where no one has a personality or self and they pit this against people who are disabled or low income or low social or occupational investment. They are so fixed and ready to change to whatever base can reach a target!!! It's so damn manipulative! They're ready to be your blood donor if it will allow them to be right!!! It's thier occupational flexibility insanity! Can't be unfair...can't be nasty to you because you're poor or ugly or fat...they just have to get under you and fix it and persuade you to become them...but one less because they don't want you to outscale them!!! And...you're the bad guy!!! Because you can't get over them and make them eat food they don't want!!! Ah ha!!! It's a parent vs child trap and there's a trap there to ring the social service based industry system with a tactical approach for protecting children even when you can't catch parents hurting kids with diet or insecurity...it's ironic they're perfect...but you aren't...because they're quick to deny...they're not rich ..they're not abnormally fit they're not elitist...they're not manipulative...society is...and they are working to scale society into some sense. It's amazing how good they are at this social system based scale dynamic to get to your level using YOUR health...not thiers not thier bosses not thier friends...not societies....but who are YOU? They can't be using you as an example...they can't use someone perfect either...or elite...so who are they using? Another social services system....based on zoological treatment of animals...when she mentions Starbucks...it's about an animal throwing feces..it quickly shifts to the word feces/faeces...and switches on a fraternal word and letter arrangement vs a typical English vs a Latin or Greek arrangement and she says that we over exaggerate how Greek and Latin things are GAY!!! She does this and tries to trigger in some physiological issues and topics related to sex or sexual device and it's because this is excercise based and we can be examined as healthy enough for sexual activity...and trainers are going to run into people who think they are sexy..she's such a fooey artist that's totally just writing tickets to human evolution out of time. It's so convenient how these engineering of evolution and military people use fraternity when it's an educational enviroment and it's totally denied if you just listen to this like its going to tell you about nuts and curls. They're seriously just manipulating what we hear and who is on our time and who's time we are and who is supposed to be listening THROUGH US. El to eye to the hefe to ye...you a liar and that's for free...they pay for thier educations...but they give you the lies for free. If you want to get fit...eat all superfoods minimalize caloric intake maximize nutritional elements through superfoods as vitamins and realize that they just want to tell you that you're right and screw you and that youre wrong and screw you..why the same? Because they're humans. There's no escaping the normalcy of reality and they dont want to stop using programming to make it look like one person who isn't getting paid for it can fix anyone. It's done. They want to save thier mind control and that's what they do!!! It's brain wash! All reps all excercise all nutrition!!! Limit yourself to all reps and that's it...outwork them!!! Because that is what they want to do with words!!! They have these antithetic programmers on social media not using words so they can sit here and talk and all they're doing is social resourcing with voices and words from people out in the world!!!! Social media advertising for specific identity within an entity is so easy! You just have to remember that thier education is now being mixed with programming!!! They're over doing it!nn

[@APHypnosis]

Thanks for sharing but I have some critics to raise. First if you want the best from your body and performance you must skip any animal food at all, go vegan. Sorry but when she say any carb is good for the zone diet, she's totally wrong. I read several books of Barry Sears and been in zone for 6 month while ago, maniacally weighting everything. You can only have carbs with low glycemic index or you gonna trigger an insulin spike. Can't access her chart so not sure what she's mentioning, but sweet potato can't remember to be on my shopping list like any other potato, pasta, bread and rice. You can have fun in the zone but can't last forever, usually suggested to do few months, eating continuously Stress the digestive system. Consider that the best diet for longevity is vegan Omad, one meal a day, doing CrossFit and Omad? I'll figure out maybe next year 2022, I have to recover from an injury for now.

[@DEVUNK88]

pay attention to your body and what it is telling you

[@vladtepes6690]

Interesting lecture, im not really into counting calories either, i do just try and get my macros in, i must try and eat more greens though.

[@nekahuf]

YEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEESSSSSSSSSSSSSS!!!!!!! Portuguese Subtitles soon!!!! THE WHOLE WORLD NEEDS THIS!!!

[@teacher_fher]

One more Brazilian in the crowd here asking for the subs hehe

[@omranemetarref3094]

Professor, what's your name?

[@crossfit]

Hi Banarfa! The instructor for this course was Leah Polaski.

[@winandmestebeld]

How does fish fit in? Exchangeable with meat?

[@spencergsmith]

Yes, for the purposes of macros and Zone, most fish is exchangeable with meat.

[@deltaholding3]

I am never getting rid of carbs like its impossible for me, ever if I tried.

[@vincentrevers3004]

LoL roflol so let me get this straight you haven't tried, your not even willing to consider it. Kindly look up the definition of addiction 😅 On a more serious note I felt the same way at one point. Being that I am old I was finding myself misplacing things constantly and it drove me nuts. After doing literally months of research every day I decided to fast, then time restricted eating. Cut all of the carbs out with the exception of some veggies. With in weeks I noticed a major change not only in my memory but across the board in all accepts of my life. More energy, better lifts but most of all I have the clarity of mind I haven't had in 40 years. Do yourself a favor give it a try what have you got to lose.

[@stewybaby4]

Awesome Lady! Thankyou xxx

[@marxflyful]

Awesome talk, especially for new athletes in Crossfit. I digress though at the point she makes in 14:25 saying, in her own words, that any sweetener is the same as sugar. That is true for syrups, honey, jaggery, etc. but not for artificial sweeteners (aspartame, stevia, sucralose, etc.) which have shown in several studies not to raise blood sugar levels. But of course, they don't fit the whole food approach and can cause digestive distress. I would like anyway to know more about artificial sweeteners and their effects on the body.

[@ldean8360]

This is difficult because every artificial sweetener is significantly different chemically. While all sugars are either glucose, fructose or galactose or some combination, there are scads of non nutritive sweeteners and they all have different impacts on different parts of the body. It will take decades to fully characterize industrial sweeteners. Food has several impacts on the body, chemical, physical and psychological. To fully characterize all of these impacts is difficult. Additionally, we are all really a bit different. I would like to clarify, though. Fructose and glucose take different metabolic paths in the body. They are both 6 carbon sugars, but they behave very differently in the body. Fructose can be converted to glucose in the intestines or it can enter the portal vein and go directly to the liver where it may be converted to glucose or it may become hepatic fat. What happens to fructose is dependent on your current metabolic status, the fed/fasting state of your GI system and several other factors. Fructose does not immediately increase insulin. Fructose is more like alcohol. You don't need it and excess amounts can destroy your liver.

[@mukundnarayanamurthy]

Thanks for the upload, a very digestible (pun intended =-) ) and helpful way of explaining Nutrition. The volume on my Vegetarian meals would be interesting to see.

[@hazelinthewoods9966]

Wish I would’ve thought to laminate a chart for my fridge 😆

[@fabioguarino8981]

Nice video and home wod on KIK CROSSFIT KZbin channel and Facebook page!

[@teslation]

i like the video but i feel i came here to see a marketing about paleo... and yes calories in calories out do work

[@askobis]

Dead on, again. It’s not that complicated. Clean up the diet, take out sugar, no- to low carb= very little disease and sickness. 👍🏻❤️

[@melissaortega6012]

How to access the list of foods and the zones?

[@DannyPacheco-j6f]

you can eat the same shit everyday lol @35:49 doing this makes it easy to track nutrients/calories

[@omranemetarref3094]

Good athletic body, good teacher

[@valeriehaerle3026]

What would you recommand as an unprocessed alternative for meat?

[@deemabraikan]

where can i find the paper that has the blocks

[@damienfreeman3124]

I would have been thrown out of her class

[@anthonyperry414]

Make cookies put of dates and peanut butter.

[@Imtogoated658]

Hi Leah, Great information, nutrition simplified👍👍 Would like to introduce kangen water device to you, hope you give me an opportunity to speak to you regarding this.

[@Mrypants31]

Nah.....

[@DEVUNK88]

40 minutes boiled down into one statement...."know your body"

[@lancelove9700]

It's totally a fraud!!! Fraud fraud fraud!!! She's never mad...she's just in the world and there's a poisonous snake out there....called a thermometer!!! What a goof!!! They're attacking specific people too! It's crazy!!!

[@innercirclepro11]

Wtf?

[@johnmarrone2724]

Lance Love 😂😂😂Good stuff!! I’m laughing my ass off but it amazes me that most sheeple have bought into this lie hook line and sinker. It’s pretty f__king sad actually. People can’t wake up they are to far gone

[@WhiteStrike01]

Weird way to spell steroids

[@garinsmith2872]

What about beer?

[@PM_____]

chug it

[@GuiGuiz]

Add a caption to better follow, thanks !

[@ChamindaJ]

For sure this is very informative video. The nutrition concepts were broken down very clearly. The presenter Leah is exceptional speaker and looking forward to listening more materials from her. Please publish the links to reference material mentions in the video. Thank you.

[@leahpolaski6750]

journal.crossfit.com/article/training-guide-compiled page. 59 of the English version. Thanks for watching!

[@ChamindaJ]

@@leahpolaski6750 Thank you Leah. You have a gift of breaking down concepts and delivering an engaging talks. Keep it up. Looking forward to more contents from you..

[@DEVUNK88]

one block according to 7g protein ,9g carbs, 3g fat is 37% protein 47% carbs 16% fat

[@spencergsmith]

You aren’t accounting for the difference in caloric density. Carbs and protein are 4 calories per gram, while fat is 9 calories per gram, so you need less than half the grams of fats to equal the same number of calories that you would get from proteins or carbs. So if you recalculate based on this, it makes sense. 9g carbs = 36 calories, 7g protein = 28 calories, 3g fat = 27 calories. This is a 40/30/30 split.

[@faas3500]

What's her name?

[@omranemetarref3094]

You are a good teacher

[@jasonwistaff]

I was hoping that one broccoli equals 4 blocks. 😂😂

[@harlemdeni]

Can anyone tell me how to implement whey protein into the Zone? A couple of years ago I think it was 1 block=12 grams of it. Is that still valid?

[@loadz03]

Don't bother with zone. It's nonsense. It's all calories and Protein. Hit high protein levels, and adjust carb intake for demands.

[@OceaneBreathe]

Не ест печеньки? Нет, лучше не делать кроссфит! Шучу

[@cristiannaranjo7080]

nice video guys, do you have the link of the article?

[@PatrickHNguyen]

Fantastic Lecture. Thank you for posting this

[@hectorandrade1827]

Estubiece mejor si pusieran subtítulos en español

[@nathanreed8815]

Very well put! 👏🏽👏🏽👏🏽

[@smooch5126]

This was great. Thanks for posting.

[@johnboysjourney]

What about the fat in the eggs?? That's like 20 g of fat

[@Dolanpeterm]

Great job.

[@alexdeprat]

Great info!

[@Jocoarsenal]

I really like the video itself, however I do not understand the "egg part". As far as I know, 2 eggs contains cca. 12g fat, which equals to 4 blocks, right? In the video 4 eggs means 24 g fat, which equals to 8 blocks of fat. Then why should I eat extra fat? Am I missing something?

[@lancelove9700]

Reps reps reps reps reps...forget the junk of this junk!!! It's so amazing that they've manipulated this into a reality!!! If you're not out drunk right now you're not winning her the politics!!! Smoke cigarettes to help her win!!! "That's where that comes from." She won't say the words heaven or hell during this program...why not? Because they're in your head! But wait..you ask how can they both be and yet not? Because you have a body that has centers and doesn't have centers..you have a body that has constancy but also doesn't have constancy...but wait..I only know this because science has progressed...I only know this because Americans have gone to school and now I'm just robbing them...by skipping paying to go to school...I'm just robbing them because I'm just doing the reps! Is it better to be brainless or moneyless? They don't care!!! They're ready to block and tackle any possible relationship you make between what they're doing and fraud!!! I'm not trying to achieve a lock win!!! I'm just proving that as she is talking she's practicing defending her self and the secrets she knows! I gaurantee she's killed people. I gaurantee she's responsible for homelessness. I gaurantee she is a fraud!! Life is down to math optimization. Know what someone will do and why they can't or can do anything. Know what she can do. Keep commiting information fraud. Be that job girl!!! Sell those people on why our buttholes dont make us talk like Sally M-Anderson! Such fraud. I love fraud!!! I love the fraud of equality!!! Grrrr!!! It's so delicious!!! I love the terrorism of the world!!! What's so deep...is that she can get away with it!!! Her occupation will allow her to rise above the reality of her total hate and bias of other human beings!!! Wow! If I could orgasm to facts I would do it right now!!! Because she is such a fraud!! I wish I was dying of cancer smoking a cigarette right now...I would feel her bias...I would feel her real being...it's totally just right there. It's amazing I cannot get over it!!! Okay well....I'm gonna go...she's ruined my life enough and made up enough stuff about how to kill a person and skipped all that but I wouldn't. Jean Claude van Damme is my hero...I love the fraud of the world and prison is a great place for the truth to occur and people love freedom and education and occupation because they are such frauds!!! They'll do thier killing in more elite and specialized ways than using thier brutiful muscles and zuestacular minds. I'm gonna go inject hair dye and eat some class.

[@maheshgupta7075]

Awesome lecture I am happy to hear and learn 💪💪👌👌👌

[@CS-pi5oc]

I hate when ppl take ten minutes to get to the point. Dang.

[@readyone4fun]

Corena S exercise your patience muscle

[@zachcolangelo1845]

The fact that she says counting calories "is really not useful" is ridiculous. Calories in vs calories out is how you gain or lose weight. On the other hand, iff we are talking about health then yes, following this whole foods, shop the perimeter of the grocery store is ideal for health and longevity

[@spencergsmith]

Zach Colangelo you’re not wrong, but in my experience, new athletes generally adhere to a simple diet of quality foods better AT FIRST, then eventually layering in quantity measurement can produce even better results. Plus, replacing processed foods with real food usually results in lower calorie intake as a by-product.

[@Sungodv]

She has better delts than I....juice?

[@nathandean923]

Crossfit=joke

[@deckchaironthetitanic]

It's a transman!