Jonathan Steedman (00:01.51)

Welcome back to the Byattme Nutrition podcast. I just realized I don't actually say that anymore when I record by myself, but I feel like it's a bit more official because Jenna's here. Jenna's back, which is cool. Say hi, Jenna.

Jenna (00:06.136)

You

Jenna (00:10.733)

I'm back.

Hi. I was gonna say hi Jenna, but I think that's a terrible joke.

Jonathan Steedman (00:16.008)

No, as a dad, I fully appreciated it. Yeah. So hopefully you guys know who Jenner is if you don't, what the hell. But anyway, she is the sports dietician here, biometrician that I have the absolute privilege to work with. And we're going to be talking about things that are very much in her wheelhouse today. She's already taken a deep breath because I have been promised a rant. So I'm looking forward to that. But what are we going to talk about today?

Jenna (00:34.936)

Mm-hmm.

Jenna (00:45.708)

Yeah. So essentially, big thing we're talking about is the CrossFit nutrition course. And the reason why we're talking about that is if you're doing CrossFit, they have decided to do a community cup. It's kind of like a tack on from the CrossFit Open. God knows why we're doing it, but we're doing it. And as a way to boost sales, I can only assume for this community cup.

they've added in their nutrition course as a free thing that you get when you sign up. So I think it's really important that we talk about what is actually in this nutrition course, if we're going to be disseminating it to people who essentially are signing up the community cup is for the everyday athlete. This isn't for those guys going to the games and stuff like that. So this is very much like boots on the ground people that are being targeted with this. And we need to make sure that

it's right, essentially. what can we actually take away?

Jonathan Steedman (01:45.32)

So it's not for coaches and gyms. It's for you sign up as a person and you get this course as part of the package. Yeah, OK.

Jenna (01:51.948)

Yep. If you've done the open, if you're just a regular person that goes and does CrossFit and you sign up, you have the option. can, I think I paid 40 US dollars and I was registered, got a free shirt and this nutrition course. You can obviously choose the, I think you can just pay $20 to register. But it is, look, we all love a shirt and...

it's more incentive when they package it with a shirt that you're going to get this as well. So there's definitely an option not to do it, but yeah, you can't there is that option to get it as well.

Jonathan Steedman (02:27.546)

Yeah. Plus if I know people who CrossFit, they usually do everything to the full degree. So if there's a higher tier package, they're going, we're getting the higher tier package, right? like CrossFit as a brand has quite, you know, has a lot of weight behind it. And so no pun intended, you know, it's, it's, it's got a lot of trust behind it. And so if they've got a nutrition course, it would make sense to me that people involved in CrossFit would take that quite seriously and be like, wow, this is great. I can't wait to learn more about my nutrition.

Jenna (02:43.299)

Mm.

Jenna (02:53.152)

Exactly.

Jonathan Steedman (02:57.094)

Yeah. Cool. Well, before we dive into that. So firstly, I intentionally, slightly intentionally, it sounds lazy, but let's pretend that I did it on purpose. I have not looked at this course, so I'm excited to just ask Jenna questions that probably would naturally be coming up for anyone who isn't familiar with the course. But let's start with good things before maybe we move on to the not so good things. Because you recently come back from Torian Pro where you supported a few athletes.

cool, tell us about that.

Jenna (03:26.454)

Yes. Yes. So, Torian Pro, a couple of weekends ago now. But yeah, essentially had a couple of masters athletes that were sort of like last chance qualifiers. They didn't think that they were going to get to go.

got the invite. And it was actually really interesting working with both these guys. And if you don't follow me on Instagram, you probably should be, because I have done a recap of essentially, you know, what each of them were kind of doing, because they were two very different athletes with two very different approaches to their nutrition. I had one guy that didn't even think that eating something was, you know, something they had to think about, and would literally just eat the gluten free donuts that

you know, sold at the venue, which like is not the worst thing in the world, but he definitely, and he found out he needed a lot more food and carbs than that. And especially, you know, he said to me, it's just a lifting event. Like I don't need to eat that much. It's just a lifting event. And it's like, no, no, breaking all of that down. So yes. So we had one, one guy like that. And then the other one very much falls into that kind of clean eating camp, which I think

Jonathan Steedman (04:29.416)

Buddy. Yeah, cool.

Jenna (04:40.022)

I guess kind of flows on nicely to what we're going to talk about with this nutrition course, but relied very heavily on, you know, like rice and steak and, know, like the quote unquote healthy foods, which are great. And we definitely want to have that foundation, but on competition day, you're not eating rice and steak, you know, right before you're about to go, you know, grow for a kilometer and do

heavy squats and things like that. Like that's just not going to sit comfortably. So for him, it was shifting his mindset away from, you know, what is the quote unquote healthy and what actually needs to just happen for competition. So yeah, it was a really fun weekend. I think both of them did incredible. And yeah, now they know we've got to eat a bit more.

Jonathan Steedman (05:26.918)

No rice and steak, no gluten free. We're not no, like you said. Different stuff on comp day, a little bit more, yeah.

Jenna (05:33.022)

Yeah, just a little bit more intentional and yeah, changing things up just a little bit to be more useful, I guess is probably the right word. Yeah.

Jonathan Steedman (05:40.732)

Hmm. Yeah. Cause you're right. If someone's not following you on Instagram, what the hell? But if they have been following you, they probably picked up that performance nutrition looks a little bit different to maybe what we'd expect general healthy eating nutrition to kind of look like. Hey, so we'll probably dive into that. Cause I get the sense if I know CrossFit nutrition recommendations, they don't necessarily match up with maybe what you got your athletes to do at Torian.

Jenna (05:59.214)

Mm.

Jonathan Steedman (06:07.516)

There might be a few differences between what you would recommend as an accredited practicing sports dietician, but end level two crossfit coach. Yeah.

Jenna (06:07.982)

you

Jenna (06:15.638)

Yes, yes, I've got one month to set my level three exam. you know, like I'm moving on up in the CrossFit world. So I know, know CrossFit.

Jonathan Steedman (06:20.004)

Ugh, look out.

So I feel like if you could not be, this is why I'm not talking about it. This is why you're here to talk about it. And you are across the video. You have the degrees. You have all of the stuff. talk me through it. So we know what it is. You get it if you sign up. Everyone's going to be reading through it. Let's go. The good, the bad, the ugly.

Jenna (06:44.43)

Let's just take a deep breath to start with. We'll go in through the nose, out through the mouth. It's gonna be a wild rise. In through your mouth, out through your mouth. Okay, so essentially the reason, like I said, we're talking about this because it is being disseminated to...

Jonathan Steedman (06:53.128)

can't breathe through my nose at the moment, sorry, but I trust you.

Jenna (07:06.606)

what I'm going to call the everyday CrossFit. And I'm going to like, I fall in that camp. I work full time. I can maybe make it to two, three CrossFit sessions a week. I know my like by no means elite, you know, going to the games or anything like that. So it's targeted to people, you know, at that level. And the reason why I really want to dig into this, just, this is going to kind of set the scene of where this rant is probably going to go to. So we've all heard,

CrossFit's advice, the fitness in a hundred words. So they've managed to cram what they think fitness is into a hundred words. And there's that first sentence, it's straight in there. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise, but not body fat. So that sentence in itself is very heavily geared towards body composition.

Jonathan Steedman (08:01.512)

you

Jenna (08:06.39)

and reducing body fat. And so the whole premise of this nutrition guide, and we're going to dig a little bit deeper into this, is that it's really focusing on what your body looks like under the guise of fitness. And Crossfitters themselves, they're already obsessed with body image. It is a huge thing in Crossfit. We all want to look like we do Crossfit. And the amount of times that, you know, I hear in the gym, like,

Jonathan Steedman (08:26.994)

you

Jenna (08:36.416)

I really want to get stronger. But if I get stronger, I'm going to have to put on mass and I know that being leaner helps with my gymnastics. And so there's always this talk about, well, what is my body looking like? And correlating that with performance. And that is not the case. So that's kind of the strong drive. Obviously, there is the nonsense of like the no carb, low carb rubbish that's all throughout this, but

Jonathan Steedman (09:02.632)

I love eat fruit but don't eat sugar.

Jenna (09:07.712)

Yeah, some fruit, some fruit, not, let's not go, let's not go ham on fruit, some fruit, little starch. Yeah, so that's kind of like the context that we want to set, I guess the scene that we want to set in this is that this is very driven by body composition and I want to try and break that down as to why that is not the case. So.

Jonathan Steedman (09:10.773)

sorry. Yes. Don't go over it. Yep. That'll kill you.

Jenna (09:31.534)

I'm going to do my best to kind of go through it it is a very big document. I'm not going to lie. It's 116 pages. I'm going to skip through the stuff that doesn't really is not super problematic. Also, I don't want to get sued by CrossFit, so I will not be obviously sharing things.

Jonathan Steedman (09:40.209)

Or what?

Jonathan Steedman (09:51.954)

Love you CrossFit, love you.

Jenna (09:55.23)

I can't afford that. So I'm not going to be sharing exactly what's in it, but I'm going to break it down sort of like piece by piece. the first kind of introduction that we have to this nutrition course is what they call the science of sickness. And if you've ever been in a CrossFit gym, or if you've been on the CrossFit.com, if you're an OG CrossFitter, you've seen the visual of the sickness to fitness continuum. So it's essentially

a scale, they've got sickness on one side, fitness on the other and wellness sits in the middle. And so they're obviously looking at things like your cholesterol levels, your body fat, your insulin, your fasting, glucose, there's a lot of things that do correlate with sickness or chronic health. So that's what on the other one spectrum. the, you know, having bad markers there. And then obviously if we are fit,

We've got the good markers of, you know, like our cholesterol and diabetes and all that kind of stuff. And then somewhere in the middle is wellness. And the goal is that we all should be striving for fitness. Wellness, wellness is not a good place to be. We all have to be at fitness, which again is problematic in itself. So the sickness to wellness continuum is the big overarching thing.

And we've got this burden of chronic disease. So again, it's all very doom and gloom from the get-go and talking about that, you know, what you eat essentially determines how fit you are. And they literally say, what you eat determines what happens metabolically within you. Results in disease if you consistently make poor choices.

On a whole, that's not, it's not the like, okay, it's not the worst advice. Yes, obviously the things that we eat, have, you know, choice and there's consequences to what we do and all that kind of stuff. But it negates a really big thing, which is our genetics. And so I know that this is a conversation that I have with a lot of my clients, especially when it comes around things like chronic disease, like, you know, high cholesterol and diabetes that

Jenna (12:16.578)

There is a genetic pull to a lot of this and you could be doing all the right things with your lifestyle and nutrition and everything like that. We may still have high cholesterol. That's not to say we don't do all of these things, but it's a very important conversation. So I pulled out just a couple, I'm gonna try and link all of the studies and everything that I've kind of found in the show notes, you know, as good practice. But essentially, so type two diabetes has an estimated hereditability.

of 20 to 80%. And the lifetime risk of developing type 2 diabetes is 40 % if one parent has type 2 diabetes and 70 % if both parents have type 2 diabetes. 1 in 250 people in Australia have familial hypercholesterolemia. So essentially that genetic condition which causes us to have high cholesterol. So again, like this isn't the worst thing, it puts

there's so much pressure, I'm gonna say CrossFit is putting so much pressure on the individual that what you do determines your health and kind of is a very big blanket statement without actually looking at any of the nuances in there. So again, that's already like we're one page in.

Jonathan Steedman (13:31.538)

kind of if you're sick, if you're sick, it's your fault, basically. And like you said, it's not, it's not like you don't have choice. It's and it's not like you can't influence these things. Sure, you can, but it feels very binary. It's either you're fit and good on you for making good choices or you're sick and you're, you've made bad choices and God forbid you're both sick and fit. I E I don't know. Maybe you're managing a chronic condition, but are also like super fit. Anyway. Cool. All right.

Jenna (13:35.478)

Essentially, you don't care enough.

Jenna (13:58.198)

Mm. Yeah, solid, solid stuff. one thing that I should mention and I think this is a good context. There's three people that wrote this course. One is a director of something doesn't seem to have any kind of nutrition qualifications. Another one is a physician. She is actually an ex games athlete.

Jonathan Steedman (14:01.615)

Solid start.

Jenna (14:27.598)

I'm going to pronounce her surname wrong, but think it's Julie Fouchet. So a doctor. And the other one is, and I can't remember her name and I apologize, but she essentially holds a master's degree in exercise and nutrition. So essentially our bachelor's degree that we both have a bachelor's in exercise and nutrition science that then led us on to do master's to become dietitians. I know we did the exact same course. So

It doesn't teach you anything about people. It's very much like this is a carbohydrate, this is a fat.

Jenna (15:39.534)

me.

Jonathan Steedman (15:59.111)

We go.

Jonathan Steedman (16:06.534)

There we go. Sorry, had the browser and the desktop open. And we are recording, but that's all right, I'll cut this up later. Can we go from, who wrote it? Sorry to be a pain. Like go from the top. like, yeah.

Jenna (16:19.778)

Yeah. Yeah. Yeah.

So I think it's important to mention and something that I probably should started off with is actually who wrote this. And so there's three authors. One is a guy that appears to be in management of some kind in CrossFit, kind of nutrition credentials. The second one is a physician. So I think it's Julie Foucher. She's a CrossFit Games athlete, but also a

general practitioner over in the States. And then the third person, and I apologize because I cannot remember her name, but she essentially has a master's studies in exercise and nutrition. And so when you look that up, it's very similar to the bachelor's degree that both Jono and I have, bachelor's in exercise and nutrition science. That was a stepping stone for them to us go on and do masters and become dieticians. But

I know you know what was in that course and it was very much you know, this is a carbohydrate, this is a fat, these are your vitamins, this is how you kind of get all of these things and doesn't really dig too much into you know how this kind of works within a human. leading on to the next piece.

Jonathan Steedman (17:40.389)

I might explain the content in the book a little bit more. Yeah.

Jenna (17:43.947)

Yeah. So we then have quite a few pages that now start to describe the role of insulin and absolutely like insulin is important. I think sometimes it gets demonized a little bit. It's kind of like cortisol, you know, we, get super worried about it. It has a very normal function in our body. And we can sometimes get a little bit too caught up in

know what insulin actually does and you know high levels of insulin always being bad. But essentially there's a part I'm going to try and read this as quickly as I can because it is a big big sort of section but insulin resistant brings devastating consequences. The language, we love it.

including an increased risk of developing type 2 diabetes and other metabolic diseases. As illustrated below, insulin resistance is common denominator driving this cluster of medical conditions. Abdominal obesity, high blood pressure, cholesterol, and other blood lipid abnormalities, type 2 diabetes or pre-diabetes, GERD, fatty liver, non-alcoholic cirrhosis, PCOS, sleep apnea, and more. All are driven by elevated insulin and or resistance to insulin's primary action on blood sugar.

So what drives insulin up? Over-eating in general, but in particular the over consumption of dietary carbohydrates, both sugars and starches, long chains of sugars hooked together in easily broken links. The digestive process breaks apart these links to yield glucose.

Jonathan Steedman (19:18.501)

said it before I'll say it again for a sport that is so dependent on glycolytic like on you know um yeah

Jenna (19:29.366)

is a glycolytic sport.

Jonathan Steedman (19:32.377)

The number one thing people need for that sport is sugar and the number one thing being demonized by the governing body is sugar. And of course sugar on top of all these other healthy things but yeah, so wild. So wild.

Jenna (19:39.182)

you so much.

Yeah. So like, yes, insulin, when we have insulin is a response to having high blood sugars. So when we eat something, our blood sugars are going to elevate. Insulin is produced to help pack it away. Now, depending on, you know, what we've got going on, it might get stored away in fat and things like that for later use, but it's not necessarily, you know, having insulin or insulin doing its job is the problem.

is there for a reason. We've got to pack that blood sugar away because it can't be floating in our bloodstream. And it's a storage form for later. it has a useful process, useful, yeah, it's got a job. And I think that this is just oversimplifying or not really, it's missing piece of the puzzle. So.

I'm not here saying that, you know, diabetes is not a thing and, know, we don't have to think about that kind of stuff, but for the general population, it's not as big of a deal as it would be for someone who is pre-diabetic or has that disposition or, you know, has type two diabetes. So there's a podcast. I know you're a big fan of them, Sigma Nutrition. So they have a whole.

Podcast that kind of digs into this a podcast episode. Sorry, it's not the whole podcast I'll link that in the show notes as well. But essentially the idea is looking at whether or not we can still have Essentially, what is our risk of diabetes if we've got high sugar intakes in the context of what's called a eucaloric or even hypercaloric diet? So if we've got a high sugar intake

Jenna (21:29.41)

with calories being at, say what, maintenance, if not a slight deficit, what is then our risk of diabetes? So there was one study, they compared 50 grams of whole grains to 50 grams of refined grain on weight loss, so that was the big thing. The calories and the macronutrients were all matched. The only difference was fiber, because obviously we're getting our carbohydrate from a refined source, so there's not a lot of fiber, versus whole grain, there is a lot of fiber.

this in itself is a very big thing that's missing from CrossFit's sort of explanation. So there was no significant difference in weight loss, both groups lost weight, that's not really what we're talking about today. But both groups did see a difference in insulin sensitivity and the magnitude was different. And I think it's important there because it was greater in the whole grain group. So they've kind of put this blanket statement on

sugars in general being this really bad thing and left out the fact that carbohydrates are fine. Like we mentioned, it's a very glycolytic sport. It needs a lot of carbohydrate. We also need fiber to reduce our risk of other health conditions. And when we're consuming carbohydrates that are high in fiber, we don't see this bigger impact on our insulin sensitivity. So again, it's just kind of

missing part of the puzzle and just really demonizing like carbs as being this really terrible thing and insulin being this really terrible thing. So that's...

Jonathan Steedman (23:08.834)

Also, I was just gonna say one of the major ways to improve your insulin sensitivity is to gain muscle. And one of the best ways to gain muscle is to train and perform well. And one of the best ways to perform well is to fuel properly. anyway, cool. So, more carbphobia. That was quick, so they're pretty quick into the like, bang.

Jenna (23:30.19)

Cool, cool, cool, cool. So.

Jenna (23:35.948)

What are we on? Page 13, page 13 of 116. We're straight into, again, it's this burden of chronic disease, I think is what they called it, and this science of sickness. So insulin is keeping us sick is what we're going with. So from here, we're going to pivot a little bit. So.

Jonathan Steedman (23:38.486)

be worried about carbs. Cool.

Jonathan Steedman (23:52.17)

Right. Okay.

Jenna (23:58.542)

We have a whole ton of stuff talking like literal pages talking about insulin resistance and our health markers digging a bit deeper into this, you know, science of fitness continuum, whatever. We then start to fall on some health markers. So I already talked about a few that were talking about, you know, things like our

cholesterol levels, HDL, LDL, our HbA1c, so markers of chronic disease. They're talking about dexascans, now by density, but one really big one that they've put in there. So they've charted out essentially what they define as sickness. So if you have a blood pressure over 140 over 90, you're considered sick. If you're well, your blood pressure is 120 over 80. If you fit, it's 105 over 60. So

They've categorized exactly where you need to be on this continuum.

problematic piece of this is again we've got body composition in there. So what they have to sort of defined as wellness. You are well if your body fat as a male is of is 18 % and as a female 20 % which not I think that's okay I think that you know there is some wiggle room in in in that kind it's a range it doesn't have to necessarily need to fall bang on.

Jonathan Steedman (25:21.501)

I can't yeah one number. Okay. I was waiting for you to say a range, but no we're not doing that. Okay, cool

Jenna (25:23.726)

Yeah. No, no, no, we don't, we don't, we don't do ranges. We are just bang straight on. You've got to be 20 % or you got to be 18%. So that's for wellness. That's just, you know, no, we don't want to strive for wellness. We've got to be fit because this is what CrossFit is telling us. So in order for us to have fitness as a male, we've got 6 % body fat. And as a female, we have 12 % body fat.

Jonathan Steedman (25:49.473)

That's super low. Single digit body fat for men.

Jenna (25:51.054)

So if can't...

For context, so like if you've never really cared about your body fat percentage, which like majority of us don't really need to, a bodybuilder walks on stage and I couldn't find an exact number, but it's anywhere kind of between like, I think four to 10 % body fat. I think it just depends on like the category. But if you've ever spoken to a bodybuilder, the week

leading up to their prep, like leading up to them going on stage, they're miserable. Yes, they're lean, they're shredded, they look great, but they're miserable. They're not sleeping well, they're cold, they're tired, they're moody. They're like, it's not a fun time.

Jonathan Steedman (26:40.138)

hormones are crushed.

Jenna (26:42.796)

Yeah. And so when we're thinking now in order, like what CrossFit is saying is fitness, we need to be walking around, like we're ready to step on stage for a bodybuilding competition at all times. And that's not achievable. Yeah. Like I'm going to dig a little bit deeper why that's problematic, but also like you, you've got, you've got full-time, I've got a full-time job. You've got kids, we've got partners, families, you know, other hobbies.

Jonathan Steedman (27:00.244)

lean.

Jenna (27:12.81)

in order to be at that body fat percentage, it is a lot of work and it's a lot of effort and other aspects of your life are going to suffer. so coming back to the context that this is pushed on the everyday athlete, the everyday athlete can't and shouldn't do this.

Jonathan Steedman (27:32.999)

And that's, yeah. Cool. And again, like you said, this big fixation on body fat and I guess by proxy appearance rather than cross fit being like, how is that a marker of performance or fitness in any degree?

Jenna (27:36.14)

Yes. So we...

Jenna (27:51.992)

Hmm. Yeah. And so there's literally so from this health markers section, there's six pages dedicated to literally just body composition, which we're going to like dig into the other problematic stuff that's in there. But that's literally it's it's six out of 16 pages. So it's 40 % of what they're deeming is your health markers is dedicated to body composition and what your body looks like.

So that's already a big massive flag. And then throughout the whole conversation about body composition, there's zero mention of other ways that we can change our body composition, i.e. getting more muscle mass. It is only dedicated to you must decrease your body fat. yeah, that, if you haven't got an eating disorder already, here you go. It's served up for you on a platter.

another, I guess, part of this puzzle. So we know, that, relative energy deficiency deficits or in sports is a big thing. Low energy availability is a big thing. so this is essentially where we have our intake so low, and our expenditure so high that we are entering a phase where our body starts to adapt and we start turning off really important functions. So.

We know that being that lean has risk. So they've mentioned that they're aware that this can happen too. they've said, it's important to be aware that fat percentage, sorry, it is important to be aware that a fat percentage that is too low in young women can interfere with fertility because fat is a reservoir for estrogen and a site for its conversion. However, this is typically seen when there is a hypocaloric diet.

without any regard to macronutrient ratios and micronutrient content. When consuming optimal amounts of food with proper macronutrient ratios and focusing on micronutrient content, a female athlete can achieve a body composition of 12 % or slightly less without risk. And they started a study.

Jonathan Steedman (30:09.31)

Okay, that's a big claim. So just as long as you're eating well, you can maintain 12 % safely. Sure. Or below. Or slightly below.

Jenna (30:16.886)

Yeah. Yeah. Or below, or slightly below. you know, don't stop yourself here. So when we actually look at the paper that they cited, it's called How to Minimize Health Risks to Athletes Who Compete in Weight-Sensitive Sports, a Review and Position Statement on behalf of a governing body. I'll link the study as well for you to take a look at.

But essentially this study is actually looking at when and where should coaches in particular be intervening with athletes when body weight and fat content is too low to reduce their risk of eating disorders. So this study wasn't actually looking at how low of body percentage can someone have without risk. It was looking at, when do we actually intervene on these athletes and we remove them from the sport.

and we start talking to them about, you know, the modifications in their diet and things like that. So not really what they were saying. And what the paper actually says is it's been suggested that the proportion of body fat should be no lower than 5 % for men and 12 % for women after weight loss. However, some athletes are better able to than others to tolerate a low body fat without hormonal disturbances and or other related impairments.

They also say, and this is something that's going to be important later, that it also states that macronutrient distribution should be 1.5 to 2 grams per kilo body mass of protein and at least 3 to 5 grams per kilo body weight carbohydrate and 15 to 20 % of total fat intake. So the study is actually saying that it could, you know,

that, sorry, our body fat percentage shouldn't be any lower than that five to 12%, but that some athletes will tolerate it better than others, which is very different to what CrossFit has stated in that, it's fine. It's fine to be at that body fat percentage. It's not going to be an issue.

Jonathan Steedman (32:30.274)

The study says, okay, just probably shouldn't go below 12%. And CrossFit is like, cool, get to 12%. If that's the line, maybe don't strive for the line. I don't know. That's my, yeah, okay. And then also good luck getting three to five grams of carbohydrate from a little bit of fruit and minerals or whatever that small amount of starch. Yeah.

Jenna (32:36.622)

Be at 12%, you must be at 12%.

Jenna (32:43.106)

Yeah.

Jenna (32:53.484)

Yeah. So this is that kind of starts to flow into like the next problematic stuff that we were expecting from CrossFit, but essentially like, yeah, it's cool. Cool. You can be at that body fat percentage. You know, it's just about, you know, what your calories and your macronutrients and you got to keep them right and you'll be fine. Like it's not a big deal. It's also like,

not all of us are just sort of walking around at 12 or 5 % body fat, like we have to do some weight loss or some, you know, some calorie deficit to get there. And the obsession that getting to that percentage is going to have on someone is going to increase your risk of disordered eating. And so even if you get to that, your your relationship with food is probably already like out the window. So you then trying to maintain it is also going to be a struggle. So it's

It's setting up just unrealistic expectations and the same researchers that they cited in that paper, they then 10 years later went on to publish another paper and it's called the best practice recommendations for body composition considerations in sport to reduce health and performance risks, a critical review and they're the relative energy deficiency in sports.

it's a consensus groups, but essentially, I'll think like tag that one as well. But what this paper, so same researchers 10 years later have come out and said, there's limited evidence from the available research that a specific body composition, i.e. a given body fat percentage is associated with competitive success.

So what we all already know is that what your body looks like doesn't determine how good you are at your sport, essentially. And so again, we're pushing CrossFitters into being ultra lean, to being afraid of carbohydrates, afraid of foods, all in this guise of fitness, when the research is actually saying your body composition doesn't actually matter to an extent.

Jonathan Steedman (34:39.153)

Yeah.

Jonathan Steedman (35:06.172)

That's called cherry picking, for those of you playing at home. You just pick the study that supports, or the bit from the study that supports what you want it to support and ignore what the whole body of evidence says. Cool. Okay.

Jenna (35:20.056)

See ya.

Cool. So look, that is just where we are now. We're about...

Jenna (35:31.182)

halfway through this, yeah, oh, we might even we're probably about a third of the way through. We're still talking about body composition. We're still talking about our health markers. So it's a big chunk of this this course. And that's why I'm where a lot of this rant comes from. Like I said, it's it's forcing people to care too much about their body composition and what their body looks like for no real success. So cool. Now, the rest of it.

Jonathan Steedman (35:43.259)

Hmm.

Jenna (36:01.442)

So we're gonna take another deep breath. We're now digging in.

Jonathan Steedman (36:04.88)

release the tension in your shoulders everyone

Jenna (36:08.406)

If you're just, yeah. All right, so now we're digging into quality. So we know that this is going to be a wild ride. So eating full wellness. This is what this whole chapter is kind of guys to around. So we've to be fit. don't worry. They're going to take it back to that in a second. Yeah.

Jonathan Steedman (36:21.871)

I thought I wasn't supposed to try and be, well, I'm trying to be fit, aren't I?

There's gonna be eating for fitness. Alright, sorry, Cool. Eating for wellness. Take us there.

Jenna (36:31.798)

Yep, yep, yep. So eating a diet of quality foods will push one's health markers away from sickness and towards the wellness on the sickness, wellness, fitness continuum. And it's a critical first step in developing a diet that supports health and performance. So they're saying that this is going to do both health and performance. So essentially, we start digging into this.

first sentence of our fitness in 100 words. we have what is the literal next paragraph. So high quality foods include unprocessed or minimally processed foods. So they are not processed in a way that negatively affects our insulin response.

I didn't know that there was a way to negatively affect your insulin risk. Insulin is insulin. Insulin is just doing its thing. It's not. Anyway, they're not processed in a way that decreases their nutrient value. They do not contain extra ingredients such as sugars, industrial seed oils, preservatives, food coloring, additives.

Jonathan Steedman (37:19.737)

insulin's back.

Jonathan Steedman (37:28.762)

at an air.

Jenna (37:47.672)

So essentially we have what I'm, E.Clean. We're calling this our war on processed foods. So there's that huge emphasis on whole, unprocessed, defined of those things found in nature. They don't have any ingredients. They do have what seems to be an allowance for the minimally processed foods. So like you can still eat your tinned tomatoes, but don't you dare eat.

Jonathan Steedman (37:48.226)

Eat clean.

Jonathan Steedman (38:15.61)

Thank goodness.

Jenna (38:16.712)

piece of bread because that is way too processed. So we if you've been in CrossFit for long enough you probably have been down the paleo and the keto and all of that kind of stuff. So all of this isn't really kind of new. But yeah that's kind of where we're setting this scene. So now we start digging into the macronutrients. So one of the big problematic things with that fitness in a hundred words is that literal first sentence of eat meat. It

pretty much already cuts out if you're vegan, if you're vegetarian, if you're pescatarian, you can't do CrossFit because you must eat meat. Funnily enough, in this course, they've actually said meat, so quote unquote meat, includes any form of protein from animal protein to eggs, seafood, to vegan sources.

that would have been nice to be clarified every time that they push this sentence. So good on them that they've actually, you know, fixed that and said that we can, you know, get protein from other non-meat sources. But they're very quick to tell you that...

Animal sources contain fat and plant sources contain carbohydrates. So in fact, they say non-animal protein sources often include a significant carbohydrate load. And this is gonna be important when you come to plan your meals. Now, they're not wrong. Beans, legumes, are higher in carbohydrates, but it's essentially, again, this fear of carbohydrates will now...

Jonathan Steedman (39:55.705)

Yeah, framing it negatively rather than, yeah.

Jenna (39:57.836)

Yeah, I can't be vegan because I'm going to eat too many carbohydrates. Like it's just, yeah, it's wild. So we got that. We then go into vegetables. Look, vegetables.

There's nothing super bad in this, except that they do again highlight to you that vegetables are a good source of carbohydrate and you know, we cannot be eating any carbohydrates. And so we need to be choosing the ones that are, you know, the lowest in carbs at all times. We go into nuts and seeds. So again, nuts and seeds is a catchphrase for all fat.

And so they're referring to literal nuts and seeds, also coconuts, plant-derived fats like avocados and olives, oils such as coconut oil, olive oil, avocado oil, butter, cream, and lard.

They do. We had this conversation. Vegetable oils are not included in this category, which, you know, we have had this conversation about, you know, you know, vegetable oils, probably not something that we want to be consuming. Yeah. But we've already been told that we can't consume any seed oils. So therefore we're leaning more heavily into our what, coconut oils, our butters, our creams, our lards.

Jonathan Steedman (41:09.017)

shouldn't be a staple oil if you, yeah.

Jenna (41:29.106)

and not to put you on the spot, but I know that this is something that you've probably bashed your head against a keyboard a few times over, like consensus on like seed oils and things like that.

Jonathan Steedman (41:41.398)

Yeah, well, I was gonna ask about the saturated fat too. So we'll come back to that. Basically, yes, seed oils, there is no human evidence to show that increased seed oil consumption increases your risk of health. In fact, ironically, there's quite a few studies showing like increased canola oil intake, actually possibly slightly positive, right? So I'd say absolute worst case scenario, the science currently says seed oils are neutral to your health with, you know,

possible benefits, but it's just, they're just an easy target at the moment. think people picking on that. so, and oftentimes the people who pick on seed oils then heavily promote saturated oils and things like butter, coconut oil, lard, that sort of stuff, which is very high in saturated fat, which we do have very clear data showing, you know, high intakes of saturated fat increase your risk of cardiovascular disease. And you've mentioned like,

that they talk about the fats in meat quite a lot. They talk about coconut oil and is there any mention of saturated fat or being, yeah, cool, cool, cool, cool.

Jenna (42:48.076)

No, so we start to go into, like we've got this, while added sugar is explicitly eliminated, so too is vegetable oils. They...

kind of lump vegetable oil and seed oils kind of all together in one kind of category. And so we're talking, they start to talk about, you know, our balance between our omega-3s and our omega-6s, which yes, is definitely something that we want to make sure that we are having, you know, those good, healthy fats that, we find in our, you know, salmon and our nuts and seeds and things like that. So they are, they aren't wrong in again, in that, but

There is literally zero mention of saturated fat and it kind of goes in towards again, just sort of.

Jenna (43:42.446)

What are we talking about? So to avoid sickness and provide promote health, remove vegetable oils from your diet, replace these industrial seed oils with healthier oils such as olive oil, coconut oil, avocado and fats such as butter and lard. Essential omega-6 will be consumed in these things and yeah.

So it's kind of, again, missing that big piece of the puzzle of like, we're not talking about saturated fats. Like it's not even really a thing, which we know it is. And especially in things like coconut oils, and they're talking about grass-fed beef and things like that. So yeah, not only.

Jonathan Steedman (44:30.071)

especially when they bang down on cholesterol already then they've failed to mention saturated fat pretty heavily drives up. Yeah, okay, cool. All right, it's all about the sugar.

Jenna (44:40.546)

Yeah, yeah. So it's all about the sugar. It's all about the seed oils. It's all about that ratio of your carbohydrate to your fat intake and your body composition. like, we're already kind of like spinning in circles at this point, because you know, we can't eat a ton of vegetables because they're full of carbohydrates. We definitely can't be vegan because they're full of carbohydrates, you know.

we've got to be fit and we can't be sick. You can see why people are so confused about nutrition when this is the kind of stuff that gets pushed out. after we have a big old few rants about oils, we talk about fruit. So we've got the statement, some fruit, a little starch. And again, this kind of comes from this lack of understanding about how

the quality of different carbohydrate sources and how fiber does impact our response in blood sugar levels. So essentially they do acknowledge that these foods contain fiber as well as vitamins and minerals. So that's why we need to be having them. But again, it just sort of like glosses over the fact that, you know, fiber is a good thing if we are managing blood sugar levels. So yeah.

Jonathan Steedman (46:02.87)

3

Jenna (46:03.918)

We then start talking about again like the little starch so we're talking about literally the ones that are a little have a bit more fibre to them so what do we've got?

wheat, rye, barley, rice, millet corn, quinoa, oats, all types of potatoes and legumes. So they're all the things that, yes, they kind of, they are starchy carbohydrates. So they're all of the things that we cannot be having and absolutely nothing that is processed. So if you're gonna make your own, if you're gonna eat pasta, you better be making that pasta from scratch. So yeah, where it's...

Jonathan Steedman (46:31.286)

Mm-hmm.

Jonathan Steedman (46:42.902)

a very privileged diet also, isn't it?

Jenna (46:46.67)

It's gonna get it's gonna get worse. It's Yeah, We're gonna we're getting there we're getting there when we set ourselves up for success This is where we get to so the last kind of part because again, we're breaking down that fitness in a hundred words The last piece is the no sugar. No sugar in any form

Jonathan Steedman (46:50.848)

take me there. Right. What's worse?

Jonathan Steedman (46:59.432)

cool.

Jenna (47:10.028)

Cannot be cannot have it high fructose corn syrups maple syrups agave honey and other natural sweeteners Definitely no artificial artificial sweeteners. So They have said artificial sweeteners like suculose and Aspartac I can never say this one. Yeah. Yeah

Jonathan Steedman (47:31.014)

That's how I say it. Other people say aspartame. That one.

Jenna (47:34.658)

that I think because I get caught up in how the Americans say it, but yes, that one also included from also excluded from the diet as they have been found to negatively affect gut bacteria and hormones such as insulin. So they again, has cited a study. When you look at that study, it actually says that there is no epidemiological studies that associate these

artificial sweeteners with lower rates of obesity. In contrast, there are numerous plausible mechanisms to explain how the consumption can promote weight gain and metabolic dysregulation. So I guess the big thing from that study is like when you read that you're like, okay, it could.

There could be a reason to ignore them, but there's plausible mechanisms. So it's not actually looking at any studies, it's all mechanisms. And when we're talking about science, we wanna make sure that we are, you know.

what the problem with animal studies and everything else like we want to see cause and effect essentially like we we can have all of these mechanisms and all of these things that we think are going to happen but if in reality the human body is complex and it may not actually end up like that once it's in a full system so that one like it's a bit bit shaky there's another one that says we conclude that the increased use of sweeteners worldwide may increase the symptoms

of patients with IBS and IBD. However, it's important to conduct further human studies to assess this association. So again, they're making this claim based on an association and based on a group of people that already have, you know, some sensitivity in their gut as well. So again, a little bit cherry picked with this one.

Jonathan Steedman (49:31.316)

You can make a, you used to make a statement with either.

Jenna (49:34.85)

Yeah. Yeah. So again, like a lot of it is just, it's, it's very fear mongering, very, you must avoid this. Otherwise you're going to, again, coming back to that first kind of sentence where it's like what you put in your body determines if you are sick or well. And so it's, it's putting a lot of fear into a lot of things that we don't necessarily need to be maybe that fearful of.

So cool. That's, that's the, guess their reasoning behind everything. There's literally zero science to back some of this stuff up. Um, so we start moving into essentially how much should we be eating? And then again, I'm going to, I apologize because I know this is a really big rant after this. I'm just going to tell you the stuff that you can absolutely just ignore, but

We've got to break down a few more things first. So talking about quantity, again, coming back to this supports exercise and not fat. So again, you better be 5 % body fat. Otherwise you are definitely not fit and you can definitely not do CrossFit. No. So they say the goal is a split of 40 % carbohydrates, 30 % protein, 30 % fats. And I...

Jonathan Steedman (50:46.292)

I'm not an athlete.

Jenna (50:58.626)

raise the question to you, how do you reach a 30 % carbohydrate intake if you are only eating whole carbohydrate sources, which are vegetables?

Jonathan Steedman (51:10.525)

Because you can only have a little bit of fruit and minimal starch. So lots of broccoli.

Jenna (51:16.142)

Yeah. Literally in somewhere in, in reading the rest of it, um, they mentioned, will you just increase your pumpkin? Like just eat, just eat some more pumpkin. Like that's, that's kind of their go-to in terms of getting you carbohydrates. So a hundred grams of pumpkin, um, is seven grams of carbohydrate. So you're gonna be in a lot of pumpkin.

Jonathan Steedman (51:31.124)

turn orange.

Jonathan Steedman (51:40.808)

Jeez. So that's a lot of pumpkin. That's a lot of pumpkin. Yeah. Okay.

Jenna (51:46.24)

So again, it's like this unrealistic expectation that you, you know, you've got to have, you know, 40 % carbohydrate, which we're going to talk about why that's also a problem in a second. But, you know, it's telling you to do something, but also making that goal so unachievable. and you're going to just lose your mind. they talk about then weighing and measuring food now on the surface, this is probably not going to sound too.

problematic. Definitely conversation that I know we both have with clients when regardless of what their kind of goals are, you know, he's very individual dependent, but you know, weighing and measuring food can be useful to get a bit of a baseline and then the expectation after that is that eyeballing is fine. you know, that's

kind of my approach when it comes to weighing and measuring food. And again, not everyone needs to weigh and measure food, but like it is, it is a helpful thing to kind of assess your portion sizes. But long-term maintenance of quality foods diets, which is precisely weighed and measure, measured generally requires a burning desire to shave 10 seconds off your fran time, overcome poor genes to defeat the family disease or dominate the competition in your sport. In other words, it has to really matter to you.

If it does and you commit to the plan for the foreseeable future, your results will be short of nothing but amazing, which is another reason why people stick to this plan over the long term. They experience the benefits and they don't want them to end. So if you want to be, if you want to shave 10 seconds off your free time, if you want to overcome, you know, your family genes, you better be weighing and measuring your food like.

Jonathan Steedman (53:29.308)

if you're going to take this seriously.

Jenna (53:31.898)

every, it's the gram, you're gonna have to measure this. But what if I don't have extreme performance goals, a chronic disease or the need to target a genetic disadvantage? What if you just wanna live a healthy and active life and shed a few pounds of body fat, move from scale to RX workouts in the CrossFit Open next year, chase your kids around the soccer field or improve your HDL by a few points?

If these are your goals, perhaps you don't have to think of this as a long-term project that never ends. Perhaps you're better off taking this as a 30 to 60 day challenge and then reworking your plan from there. So the issue obviously with this is that like, if you want to be fit, if you want to perform, you have to weigh and measure your food. If you don't care, if you are...

you know beneath that and you how dare you not care then okay maybe you don't have to but you know this is the idea that if you take it as a 30 to 60 day challenge

Jonathan Steedman (54:20.326)

Yeah.

Jenna (54:31.542)

It's not going to be sustainable. Yeah. Okay. You're probably going to get some body composition changes and whatnot from there, but it's again, it's not really setting you up with long-term success. So it's kind of like giving people like this quick fix of like, okay, we'll get way measure for a little bit, take it as a challenge, but I'm not going to set you up with anything to go forward with. so again, it's kind of just like you're either weighing and measuring or you're not doing anything at all. And, that determines whether you are.

fit or sick, essentially. have in mind measuring your food.

Jonathan Steedman (55:05.298)

That's what I've been doing wrong. I haven't wanted to shave 10 seconds off my friend time. I haven't weighed and measured every single morsel of my food. I feel so sick.

Jenna (55:14.286)

So the last kind of rant that I'm going to have is so we kind of go through all of that without with the quantity. They do talk through through ways that you can determine your energy requirements and things like that. They're not the worst kind of calculations. I went through and figured it out for myself and it's definitely not super problematic. The big thing was though,

It had me targeted of having 155 grams of protein a day, which is great. It kind of falls on that two grams per kilogram body mass, which is not the end of the world. The big thing was that the carbohydrate intake, so like they said, they want it to be at 40%. I think it had me sitting at about 200 grams. Now, what I recommend, what actually there's a lot of science, but

Again, studies from Louise Burke, which is a very big Australian sports dietician, guidelines for daily carbohydrate intake for athletes. So they're recommending five to seven grams of carbohydrates per kilogram per day for general training. And then obviously, if we're doing endurance, if we've got big training volumes, that goes up to seven to 10.

Jonathan Steedman (56:17.957)

Love, Louise.

Jenna (56:36.756)

Normally for like an everyday, what I call an everyday CrossFitter or an everyday athlete, we kind of start at three to five and then we build depending on, you know, how their performance and stuff like that's going, what the rest of their diet looks like, what they enjoy eating. So at three grams per kilogram of body mass for me,

I should be having at minimum 250 grams of carbohydrate, which is significantly more than what, surprise, surprise, CrossFit is recommending. So.

Jonathan Steedman (57:06.96)

Mm.

Jenna (57:10.856)

Again, it's setting you up with just purely ways for your body to have these body composition changes, because that's what's the most important, but it's not actually setting you up for success in performance. And so we know that your body composition is not going to dictate performance. It's your carbohydrates, it's your protein, it's your training, it's your recovery, it's all of those things. And this is very much negating all of that.

So yeah, so that's kind of like the big, the big things. I've got a couple other like small rants to go on and I literally will take five minutes to do that. do you have, have I annoyed you enough?

Jonathan Steedman (57:52.258)

No, yeah, yeah, I was going to say I think I've reached, what was that unhealthy blood pressure that they mentioned? Whatever that is, definitely there at the moment listening to this recommendation, which would be problematic, I think, just in general, but the fact that it is linked with a sport or a form of exercise that is, like it's even worse because of that, I think. That's why I'm frustrated.

Jenna (57:58.04)

You limit.

140 over... yeah.

Jenna (58:24.866)

So big things to take away from this is nothing at the end of the day. there aren't, look, I'm not gonna sit here and like poo poo on the whole thing. There is some stuff in here towards surprisingly the back. If you can make it to page 60 out of 116, where we do start to talk about like, setting yourself up for success, planning new meals, knowing what you're eating.

having something that you're measuring, like they're all big things that I think are important if we are gonna be making dietary changes, like I will rant till the cows come home about, you know, planning meals, like making sure that we know what we're eating. Like, so that stuff is not super, super problematic. It's just sprinkled in there with a lot of stuff around like, well, you have to make everything from scratch. It can't be processed. And again, it's not setting people really up with success.

Jonathan Steedman (59:20.015)

Mm.

Jenna (59:22.114)

The last couple of pieces to this is we've got a ton of what they are now calling tactics, which is just a ton of different low carb, high protein diets, zone diet. I don't know why I crossfit is so in love with the zone diet. is. So we've got some zone diet stuff in there. We've got some intermittent fasting stuff in there. We've got again, we're digging into some stuff that

Jonathan Steedman (59:39.151)

It's still around, my goodness, okay.

Jenna (59:51.266)

that everyday athlete and just general populations really shouldn't be concerning themselves with essentially the FODMAP elimination diet. They go through that in just a very broad term about well, know, carbohydrates, they're an issue. Yeah, they're gonna make you bloated. So, you know, if you're feeling bloated, you need to go through this elimination diet and elimination diets shouldn't be taken, you know, as a bit of a just...

Jonathan Steedman (01:00:06.551)

to help with bloating.

Jenna (01:00:21.282)

just try it out and see like they, they have very strict protocols for a reason and they definitely, you know, need to be done under supervision to make sure it's done correctly. so just throwing that out to the general population is, is an issue. We've got, gluten free diets. We've got paleo diet. We've got essentially ketogenic diet, anything in this that CrossFit recommends, would just ignore.

Jonathan Steedman (01:00:23.096)

Mmm.

Jenna (01:00:50.862)

If you are having issues with bloating and potentially it being a food related issue, you need to speak to a dietitian. I wouldn't just jump into that. ignore all of that. And then I can see it. I know the last thing that I want to finish this on and I

thank you for staying with me for this long because like I said, I know it is a really, it's a lot. Supplements. We have a big conversation about supplements in here. Ignore it, essentially. There is one thing that I did want to bring up. Essentially,

Jenna (01:01:45.718)

Okay, we're talking about caffeine and energy drinks in this kind of idea of supplements. We know that caffeine does have an impact on sporting performance. It can be used as a performance supplement. But again, CrossFit won't let us have any fun. And you may not drink caffeine and you definitely should not be drinking energy drinks.

The big thing that I take issue with this, and I'm not a big energy drinker. I know you are. I'm not a big energy drinker, you're fond, you're fond. Yeah, yeah. There is a statement in here around energy drinks and how they impact mental health. And if there is one thing that I am...

Jonathan Steedman (01:02:20.11)

I dabble, I dabble. Yeah, yeah, yeah, I have a flutter.

Jenna (01:02:39.614)

just as passionate about as CrossFit, is mental health. And again, putting out really blanket statements like this is super problematic. But essentially, they're saying that, you know, the following has been shown to be the most common health effects due to consuming energy drinks. We see a risk of increased risk seeking behavior.

mental health effects. So studies have shown energy drink consumption to be a positive, to be positively associated with mental disorders such as anxiety, stress, depression, and suicidal ideation.

It's such a, that's such a big thing to kind of claim. And if we learn anything from this nutrition course, it is that they are cherry picking studies. So when you actually have a look again at the studies that they are citing, and in particular this one here, they are using questionnaires in teens, teens, and they are looking for a correlation essentially, essentially of like, okay, these, these teens are filling out this questionnaire.

about their mood, their feelings, all that sort of stuff, and then how many energy drinks are they consuming? And so they're just making this association that, these kids with these higher scores in, you know, mental health markers are also consuming energy drinks. So therefore there must be this direct link. And that is not exactly what it's saying. So there could potentially be, we know people with anxiety, stress, depression, they're not sleeping well.

Jonathan Steedman (01:04:05.038)

Yeah, geez. Yeah.

Jenna (01:04:14.742)

We know that that is a very big part of mental health. And that definitely exacerbates people's mental health. When you're tired, you're probably going to reach for something that's going to pick you up like a caffeine, like a coffee or an energy drink. we can't just say that it's the energy drink that's causing this. We've got to look at what that population is actually doing. And we don't actually don't have that evidence to say that the energy drinks are increasing.

Jonathan Steedman (01:04:28.397)

Mm.

Jenna (01:04:42.252)

you know, these mental disorders. So that was my final rant. To sum up, I guess this last hour, CrossFit is terrible when it comes to CrossFit is great for a main exercise perspective. From a nutrition perspective, they can do so much better. And this just highlights again, like, you know,

We're really pushing people into caring way too much about what their body looks like and not enough about what their body can do and pushing them away from the things that are actually going to help them do the things that they want their body to do, to lift more, to run more, to be faster, stronger, all of those things which come from consuming carbohydrates. So they are my final thoughts.

Jonathan Steedman (01:05:18.477)

Mm-hmm.

Jonathan Steedman (01:05:35.981)

Yeah, geez, I mean, I'm not surprised, to be honest. Like you said, CrossFit's historically not had a fantastic track record when it comes to nutritional advice, but anyhow. So, if you are a CrossFitter, and like we said, that doesn't mean that you have to be an athlete, you're just someone who enjoys CrossFit and you want to put your best foot forward, I always think about, with any kind of training,

even if you love it, there's probably something else you'd rather be doing or there's something you're sacrificing, whether that be relaxation time, time with a loved one. And so if you're making that sacrifice to get to the gym, why not fuel it as effectively as possible to get as much, squeeze as much juice out of that session as you can. And so if you want some actual help with your nutrition for that, make sure you hit up Jenna. Like I said, she took a few athletes to Torian. She's worked with plenty of CrossFitters. She CrossFits herself. She's almost level, maybe even, no, actually this will come out tomorrow.

So still be level two tomorrow, but level three crossfit coach incoming very, very shortly. So she knows exactly what she's talking about. If you want better, less disordered help, much less disordered help, not disordered at all help with your own nutrition. Yeah, no, no. I just realized I made it sound like you're like just slightly less disordered. No, if you want some actual helpful, real world, positive science based advice, make sure you hit her up, make sure you follow her. Thank you so much for going through that document.

Jenna (01:06:40.518)

Mm-hmm. No disordered help.

Jonathan Steedman (01:06:58.476)

Jeez, I didn't realize it was such a big chunk, but no, that's, it was huge. That's, yeah, yeah. But yes, hopefully people have got some important takeaways around, I maybe don't need to take this too seriously, or at all. Yeah, just wear your shirt, do the workouts, and maybe don't bother opening this nutrition advice. Rock and roll, awesome.

Jenna (01:07:00.296)

Yeah, I'm sorry. Like I said, thanks for sticking with me because it's huge.

Jenna (01:07:16.366)

put it in the trash. Just put it in the trash.

Jenna (01:07:25.272)

Yeah. Yeah. Cool.

Jonathan Steedman (01:07:28.118)

Thanks, team. Thanks for hanging out. And we'll chat to you next time. Thanks, Jenna. Bye.

Jenna (01:07:32.418)

Bye. Bye.