Crossfit Barry Sears Zone Seminar Review
I took a detour to Orange County to attend the Crossfit Barry Sears Zone Health and Performance Seminar. Greg Glassman, Tony Budding, Nicole Carroll, and Greg Amudson were among the hundreds of Crossfit personalities in attendance.
I don’t know if my previous impression of Barry Sears and the Zone was misunderstood given that my first introduction to it was from Patty (who to his credit was the one who got me interested in nutrition to begin with) or that Sears has shifted his focus from the initial zone books that I read years back (I must admit that I have not yet read his latest book “Toxic Fat”) but I was somewhat surprised and pleased by the focus of his attention and priorities. Again and again he emphasized that it is not about magic numbers, there is not one ratio for everyone; you need to learn to listen to your own body to find a balance that works for you.
The identified problem
The underlying cause of every chronic disease known to man is silent inflammation. Sears emphatically believes that the leading cause of inflammation is “Toxic Fat” (arachidonic acid) which is caused by diet (in particular the combination of high insulin and omega 6). It is the disconnect between the food we eat and our genes that is causing the silent inflammation.
He looked at the hormonal responses that happen each time you eat based on the macronutrients (protein, carbs and fat) that you are eating.
- Carbs increase insulin-a storage hormone
- Protein increase glucagon-a mobilization hormone that releases energy
- Fat-controls inflammation and in effect control every hormone in your body
He took this one step further by showing that:
- Epa and glucagon (protein) are Inhibitors of toxic fat, while
- Insulin (carbs) are Activators of toxic fat-Insulin
According to Sears, there are three evolutionary factors that have caused silent inflammation to reach the levels that it has:
- Refined carbohydrates (these include bread, pizza and potatoes
- Vegetable oil consumption-including corn, soy, safflower, sunflower
- Decreased omega 3 consumption`
Fish Oils Role
It’s important not the role that Fish Oil plays in reducing inflammation and eliminating toxic fat. According to Sears, all else fails, take fish oil in large dosages. If nothing else 2.5-15grams/day will help increase your omega 3 levels and decrease inflammation. This is what he calls the 15 seconds a day solution. An even more effective solution is combining taking fish oil while eating based on the zone (but fish oil needs to be there). If you are eating a zone diet that has been properly designed for your body, you should begin to need less fish oil, but the need will never be completely eliminated.
One of the many reasons why fish oil i so important is that although drugs cannot pass the blood/brain barrier-DHA can.
The zone
The goal of the zone is to keep these hormones balanced and in effect control inflammation. He showed the base recommended rations but then emphasized its not about eating a set amount of zone blocks, but rather finding the right balance where you won’t be hungry not because of will power but hormonal control. ***NOT ONE RATIO for everyone, need to learn to listen to your body.
I found it interesting that he himself is very particular as to the type of foods he eats within the zone model (sticking mainly to paeleoithic foods and avoiding most processed foods. Elaborating on what you should be eating within these macronutrient blocks he suggested:
- Fats should be Monosaturated (avocado, olive oil),
- Carbs should take up 2/3rds of your plate and be low glycemic and with color-poor choices would be grains, starches, bananas, corn & peas,
- Protein should be lean (turkey, fish, egg whites), and take up about a third of your plate or be the size of your palm.
And all foods should be unprocessed whenever possible (no bread, white rice, pasta, pizza).
Once you can see your abs, you can then look at adding additional fat.
And as for the idea of weighing and measuring food. He says don’t-causes more stress than it’s worth. All you need is the palm of your hand and an eyeball. Eat small meals throughout the day with small amounts of protein (never larger than the size of your palm) and fruits and veggies with very meal. Avoid brad, rice, pasta and potatoes and other colorless food
Sears described the zone as an evolution of the Mediterranean diet where you are cutting back on the grains and starches and adding fruit and vegetables.
It should also be noted that he doesn’t approve of the zone bar or any other highly processed “zone” products that do not have his name attached to them.
Take on Paleo
He agreed that the paleo approach is ideal, but explained that it depends on how much effort you want to expend. He went on to say that the best rule to follow is: “Anything that did not exist 10,000 years ago, do not put in your mouth” (sound familiar J) and most of the time he himself eats paleo within the “Zone” format.
How the zone and fish oil work together
Zone diet reduces toxic fat, PA in fishoil leaks out remaining toxi c fact.
In regards to performance:
Calories don’t count as much as their ability to make ATP. In athletic performances, controlling hormonal performance is everything.
30 minute post workout window-ideally want to get a combination of protein and carbs in, but want to avoid high insulin spikes as it will block the pituitary glands and inhibit muscle repair
It s interesting to note that in all studies mentioned, athletes were not just following the zone, but also on high doses of fish oil which could have led to the majority of the performance gains.
If diet is not dialled first, exercise can cause fat gain, as the more you exercise, the more ATP needs to generated and the more you eat. 80% of loosing weight is diet, 20% exercise.
Other Comments Made
- Accumulation of body fat is just as genetically determined as height
- # 1 job in dealing with overweight individual is to release the fat block.
- “Think of food as a drug. Need to take the right dosage at the right time”.
- Greek definition of diet is way of life
- The idea being that you can use food as a drug to cure inflammation and therefore gene expression.
