Nutrition

Welcome to the Fury lifestyle where we practice a primal based, nutrient focused meal plan that fits your biology. It is time we begin fueling for performance and longevity.

Nutrition is the single most important variable regarding your health and wellness. Below is our suggested progression for taking control of your health.

Members taking part in our Nutrition course can find links to information in the box labelled “2019 ProAthlete Private Discussions”.  You must have a password to access. We encourage interacting in the discussions by adding your own comments or asking questions.

Questions or interested in finding out how to join the Nutrition course? Email health@crossfitfury.com for more information.

Please consult with your physician before implementing any nutritional recommendations.

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2019 ProAthlete Private Discussions

Primal 1

Metabolic Flexibility

Nutritional Ketosis

Step 1: Build the Foundation 

In order to build a healthy foundation, we need to replace processed (toxic) foods with natural, nutrient dense foods and work on healthy sleep habits. This is truly the most important component of your health journey, even outweighing the importance structured exercise. Fury strongly suggests journaling to track your eating, training and feeling of well-being. 

Dos

Eat Real food, from wild/ natural sources
Sleep 7+ hours a night
Eat healthy fats
Eat a seasonal and fresh plants
Build every meal around protein
Supplement with fish oil and magnesium
Journal your progress

Donts

Digital screen within an hour of bed
Alcohol & Tobacco products
High Fructose Corn Syrup & added sugars
Corn, wheat & soy processed foods
Trans Fats & vegetable/man made oils
Juices, soda and h glycemic products

The next important part of our foundation is building our meals around protein. This will provide our body with the functional material it needs to operate and optimize our fat burning metabolism. Depending on your metabolic health it may be necessary to limit fruit and other dense carbohydrates while our insulin sensitivity resets. When choosing protein the most important aspect is the health of the animal as we cannot expect to gain optimum vitality from unhealthy, factory farmed animals. It is also important to consume a variety of sources such as fish/shellfish, lamb, turkey, venison, elk, bison in addition to beef and chicken. Organ meats and bone broth are also amazing sources for nutrient density.

burnfatnotsugar.com

 

Step 2: Metabolic Flexibility 

Step one can be a big change for most people. Once you’ve gotten comfortable with making good food choices, you are ready for achieving metabolic flexibility. We can train our bodies to no longer depend on glucose and begin burning fat by maintaining all of the quality changes we made in Step 1 but now introduce variation in our feeding schedule. During the condensed feeding times you are encouraged to eat to satiety, focusing on ample protein and fats while choosing low glycemic carbohydrates.

A theoretical eating schedule might look like this:

Monday 7am to 7pm
Tuesday 10am to 6pm
Wednesday 1pm to 6pm
Thursday 7am to 7pm
and so on.

Our goal is to train our body to tap into our fat reserves, which even the leanest of individuals has many days worth of energy stored. This is a very stable and consistent fuel source that once ‘fat adapted’ you will feel very clear headed, sharp and of consistent energy.

During this process we also ask for committed time for aerobic conditioning and mobility. This will look like 20-30 minute sessions of low intensity, focused efforts. Hiking, biking, swimming, walk/jogging at sustainable levels as well as committing time to improving movement and flexibility.

Take the opportunity to use your journal to note how you feel (energy, exercise, state of mind) during the fasts, fed and non-fed states. You have become metabolically flexible if you are able to dip in and out of ketosis as needed, with no negative effects to energy and mood.

Step 3: Independent Variability

Once we have found a stable energy level, lack of cravings and ability to operate with varying feeding schedules it is time to fine tune this meal plan & lifestyle to you. 

A little bit of info on various related eating plans:

Paleo

What you eat and the quality of that food is our first area of focus and we believe the most important. Obviously, this could be taken out of context so we provided some fundamental serving suggestions.The first place to start is by building every meal, whether it’s breakfast, lunch, a snack, or dinner around a quality source of protein. By quality we are referring the the health of the animal. Does the animal roam free in open space with a choice of plants to eat, grown in the sun with minimal antibiotics and human interference? Next, we complement that protein with seasonal and fresh carbohydrates, I.e. plants. By choosing seasonal and locally grown food you are contributing to your local farmers and decreasing a significantly large carbon footprint associated with the American diet. Finally we top our meal off withhealthy fats such as avocado, butter, coconut and coconut oil, mixed raw nuts (except peanuts and cashews), and olive oil.

In essence, the Paleo diet refers to how our ancestors ate before the agricultural revolution. We typically lived near bodies of water and consumed a variety of fish and shellfish, hunted small game in the area, harvested root veggies, tree fruit, and a variety of plants from the area. We would travel as needed to ensure quantity of fat and protein and would see significant variation in carbohydrate consumption based on the seasons.

When shopping we encourage you to stick to the perimeter of the store as this is where all the (perishable) food items are. The isles in the center, whether cereal, syrup, or cleaners, are almost all created from 3 commodity crops: wheat, corn and soy. These items are not food and should not be a staple in your diet. Real food does not have a nutrition label, is not fortified, and most importantly does not make health claims!

At this point in your journey, eating natural meats, seasonal fruits and veggies, and getting plenty of healthy fats is more important than anything else. The rest comes with time. As far as portions are concerned, we encourage our athletes to eat to satiety but track the quantities. Somewhere in the next 2 weeks to 2 months we will begin looking more closely at the quantities. In all honesty, if you consume approximately a palm sized quantity cooked protein, 3-4 times a day, 2-5 handfuls of fresh plants, an avocado, grass fed butter and a handful of mixed raw nuts, you will achieve phenomenal health.

Zone and Macros

If your objectives are to absolutely maximize performance and learn specifically how your body reacts to certain foods we recommend spending 2-3 months weighing and measuring your meals. By controlling exactly how much protein, carbs and fat you consume you are able to regulate your bodies hormonal response to foods as well as having precision in variations to measure success. The typical Zone daily caloric intake is 40% Protein, 30% Carbohydrates and 30% Fat

We recommend utilizing The Zone principles established by Dr. Barry Sears, a biochemist from California who was working on cancer fighting drugs in the 70’s and 80’s. Through his research he determined an “optimal zone” of intake that regulates our hormones and decreases body fat and inflammation. The zone diet utilizes a unit of measurements called “blocks” to build your meals. By eating an equal number of blocks of Protein, Carbohydrates and Fat you effectively regulate the hormonal response from food; specifically meaning you do not have an insulin spike. 1 Block equals 9 grams of carbohydrates, 7 grams of protein and 1.5 grams of fat. You determine your daily block allotment based on lean body mass and activity level. A typical, moderately athletic male (4-5 hours of exercise a week), will consume 15-18 blocks a day and a similarly athletic female will range from 10-14 blocks.

There are many diets that focus on quantity of intake but it is critical to remember that not all calories are created equal. What we mean is 500 calories of asparagus and salmon have a much different impact on your body as 500 calories of soda and popcorn. If you are going to measure your intake, measure your macro nutrients not just calories. Finally, never sacrifice quality of food for quantity. we have seen many people weigh and measure fruity pebbles and ice cream thinking they can “cheat the system”, however, these short cuts will take a toll on their long term health.

Nutritional Ketosis

Our body has an incredible ability to survive, given the opportunity. Today we are faced with challenges that our body has not adapted to, such as a sedentary lifestyle and copious amounts of carbohydrates. This consistently excessive exposure to elevated blood sugar and increased insulin production is leading to a host of ills. Ironically, our body is better adapted at surviving a caloric deficit than our current caloric excess (primarily sugar). The typical Ketogenic daily caloric intake is 20% Protein, 75% Fat and 5% Carbohydrate.

When we would live in and with nature, there would be times, days-weeks-months, where we would consume very little carbohydrates, maybe even none! In this situation we make up the difference from fats, which would be the first thing consumed from a successful hunt. When the majority of your energy comes from fat, with moderate protein and basically no carbs, you enter a state of nutritional ketosis. In this situation our body is primarily burning and consuming fat for all of its energy needs. Fat is a fabulous fuel source as it contains 7 calories per gram while, protein and carbohydrates only contain 4. There is a reason our body stores excess energy as fat; it’s a great reserve. There are countless health and performance benefits from nutritional ketosis including but not limited to: no midday crash, a consistent and level feeling of energy, prevention and cessation of uncontrolled cellular growth (I.e. cancer), a COMPLETE REVERSAL OF TYPE 2 DIABETES, and potential regulation of type 1.

We truly believe that nutritional ketosis is a very natural state for the human. Without refrigerator, freezers, preservatives, and global shipping, it is easily understood that there would be significant times without carbohydrate consumption. We can also imagine how our ancestors would need to “perform” while in ketosis, whether it be fighting off a predator or pursuing dinner, we would need consistent fuel sources and ketosis is that key. There are countless examples of endurance and CrossFit athletes performing above average while following this protocol.

Intermittent Fasting

Another highly recommended strategy for metabolic health and longevity is intermittent fasting. This concept involves occasionally (intermittently) extending the duration between feeding times and condensing the time in which you eat. We recommend once or twice a week eating an early dinner, around 3pm, followed by a late breakfast as close to 10am as possible. The goal is the achieve 18-22 hours without food, once or twice a week. This does not necessarily mean you are eating less, some people choose to keep the same amount of intake, just in a shorter period of time. Another very beneficial option is to conclude your fast with a long duration, lower intensity training session, such as our endurance class or an easy hike, bike ride, etc.

There are many suggestions that intermittent fasting has profound effects on cancer prevention, longevity, cardio vascular health, and provides a metabolic reset on a molecular level. Again, thinking back to our ancestors from 100 generations ago, this would be a very common occurrence which always allowed them to “perform” while following.