By Jean Garin
PITTSBORO, NC – On day 11 of the 6 Week +1 CrossFit Challenge, we sat down with Tim Pedersen, owner of CrossFit 15-501, to discuss the role nutrition plays in successfully completing the challenge. Tim delves into the important role of nutrition, focusing specifically on macronutrient intake and dispelling common dietary myths. From misconceptions about calorie counting to the benefits of the ketogenic diet, Pedersen offers insights for optimizing health and performance.
Understanding Macronutrients: Nutrition Basics
Veteran CrossFit trainer Tim Pedersen emphasizes the importance of macronutrients like protein, fat, and carbohydrates in effectively nourishing the body. “When people hear macronutrients, they often think of counting calories, but it’s not just about calories. It’s about where the calories come from and what effect they have on the body,” explains Pedersen.
Proteins: The Building Blocks
Protein is essential for muscle repair and growth, making it a must-have for anyone doing intense exercise like CrossFit. Pedersen recommends eating more protein, especially if you’re trying to build muscle mass. “Aim to get at least 1 gram of protein per pound of body weight, so your muscles have the nutrients they need to repair and grow,” he advises.
Fat: the misunderstood nutrient
Pedersen discusses the common fear of fat in our diet, especially in a society that has long scorned it. “When people hear that 70 percent of their diet should come from fat, they panic, especially if they’re on a low-fat diet like Weight Watchers,” he points out. But he makes it clear that not all fats are the same. Healthy fats like those from avocado, nuts, and olive oil are beneficial and necessary for a variety of bodily functions.
Carbohydrates: a double-edged sword
Although carbohydrates are thought to be the body’s main source of energy, Pedersen advocates reducing your intake of carbohydrates, particularly refined carbohydrates and sugar. “Modern diets are too high in carbohydrates, which cause insulin spikes and inflammation. Reducing carbohydrate intake shifts the body’s fuel source from glucose to fat, which is more efficient and less inflammatory,” he claims.
Dispelling diet myths: calorie counting and nutritional value
Pedersen disputes the long-held belief that counting calories is the key to weight management. “It’s a common misconception: Calories you eat are important, but the source of those calories is far more important,” he argues. He points out that a diet high in refined carbohydrates and sugars, even if calorie-restricted, can lead to health problems like insulin resistance and inflammation.
The Ketogenic Approach
A key part of Pedersen’s nutrition strategy during the challenge will be a ketogenic diet that’s low in carbohydrates and high in fat. “For six weeks, you’ll focus on reducing your carbohydrate intake and shifting your body’s fuel source to fat. This transition will improve your energy levels, improve mental clarity, and help you lose fat,” he explains.
Addressing Cholesterol Concerns
Pedersen also addressed concerns about cholesterol levels linked to a high-fat diet: “In 2018, the American Heart Association changed its position, suggesting there is no direct correlation between cholesterol intake and heart disease. It’s the type of fat and overall quality of your diet that matters,” he elaborates.
The impact of food quality: natural vs processed foods
A recurring theme in Pedersen’s nutrition philosophy is an emphasis on whole, unprocessed foods — “the longer the expiration date, the shorter the lifespan,” he jokes, highlighting the dangers of highly processed foods full of preservatives and artificial additives.
Understanding Inflammation
Pedersen explains that inflammation is the body’s response to harmful substances, including certain foods. “When you eat something that your body perceives as toxic, blood is sent to your digestive tract, causing inflammation. Chronic inflammation is linked to many health problems, including autoimmune diseases,” he warns.
The dangers of ultra-processed foods
Pedersen explains the dangers of consuming ultra-processed foods by using the example of McDonald’s French fries, which contain genetically modified potatoes and 22 other ingredients containing various chemicals: “Our bodies don’t know how to process these chemicals, which leads to inflammation and other health problems,” he says.
Practical tips for a healthier diet
Read the label and understand the ingredients
Pedersen advised participants to read labels carefully. “Don’t eat anything you can’t pronounce, and only choose foods with ingredients you recognize and understand,” he recommends. This simple rule will help you avoid hidden sugars and unhealthy fats that are often found in processed foods.
Choosing the right oil
Not all oils are created equal, and Pedersen suggests avoiding canola oil and other highly processed oils. “Choose natural oils like avocado oil or olive oil, which are less processed and therefore healthier,” he advises.
Eat healthy fats
For those new to a higher-fat diet, Pedersen offers some practical tips: “Include healthy fats like avocado, nuts and oily fish, and don’t be afraid of full-fat dairy products, which are more nutritious and less processed than low-fat dairy,” he points out.
Balanced macronutrients
Pedersen emphasizes the importance of balance: “Fat should make up 70% of your diet on the keto diet, but it’s also important to get enough protein and limit carbs. Use an app to track your macronutrient intake to make sure you’re maintaining the right ratios,” he advises.
Please note: Tim Pedersen and Jean Gallin are not medical doctors. I never have We played doctor on TV. This is the conversation after the training.
Watch the video on YouTube – Talking Micronutrients with Tim Pedersen During the 6 Week +1 CrossFit Challenge – 6.21.23
“Nutrition Optimization of the Keto Diet for the 6 Week +1 CrossFit Challenge with Tim Pedersen”
00:14 The importance of reducing carbohydrate intake for good health
- Discussion of transitioning to a 6-week low-carb keto diet to switch fuel source to fat
- Dispelling myths about the link between cholesterol and heart disease
02:16 The importance of fat intake on the keto diet
- The keto diet focuses on getting 70% of calories from fat.
- Avoid low-fat products as they often contain added sugar to make them taste better.
04:05 The effects of consuming processed foods that are high in chemicals
- Chemicals in processed foods can cause inflammation in the body, which can lead to health problems.
- Inflammation is the body’s response to healing, but it can be harmful when caused by chemicals in processed foods.
05:45 Inflammation and insulin spikes affect fat burning
- Inflammatory foods cause digestive tract inflammation, which can lead to bloating and discomfort.
- Continuing to eat causes insulin to spike, inhibiting fat burning and leading to obesity.
07:30 Insulin control is important for preventing diabetes.
- High blood sugar levels lead to insulin resistance and diabetes.
- Monitoring and controlling insulin levels is important for overall health.
09:19 The importance of checking insulin levels for insulin resistance
- Insulin testing is a $25 test that can show insulin resistance and is often overlooked but essential.
- The diet focuses on 70% fat, 20% protein and minimal carbohydrates to control calorie intake.
11:04 Carbohydrates are not essential nutrients and our bodies can regulate their intake
- Balanced macronutrients are key. Focus on macros over calories for weight loss
- If you’re getting the right macronutrients but your weight loss is stalling, consider fasting and meal timing.
12:47 The importance of conscious food choices
- Eggs and homemade tomato sauce are part of the daily diet, emphasizing the value of fresh, natural ingredients.
- Understanding net carbohydrates and a discussion of the potential impacts of added fiber in processed foods.
14:24 Be wary of ultra-processed foods that are touted as being healthy.
- Natural, unprocessed foods like spinach and broccoli are better choices.
- Keto is not just a fad diet, it’s a way of life originally designed for epilepsy.
16:12 Avoid canola oil due to inflammatory processing
- Canola oil is highly processed and has been subjected to harmful processes such as chlorine bleaching, hexane treatment and steam treatment.
- Consider healthier alternatives such as avocado oil, which is minimally processed and contains no toxic by-products.
