Shrugged Collective

Real Chalk  — Nutrition 101: More Than Just The Basics  — 23

This is a special episode, where Yaya and Ryan take us down the nutrition rabbit hole. The Chalk crew debunks many of the methods that surround nutrition for athletes. Ryan talks about the importance of earning your carbs after a workout, and why you don’t get carbs until you’ve trained.

Ryan and Yaya also talk about the importance of getting in fats, explaining how dietary fat actually has no relation to body fat. They discuss the ins and outs of paleo and ketogenic diets, as well as the importance of eating food, and the potential repercussions of undernourishment.

Ryan also covers how to eat out, especially dealing with peer pressure, and how lying to people about why you are eating clean is always the best route. The best ways to eat healthy is to not have shitty food!


– Ryan and Yaya

“Fat burns in a fire of carbs. ” — Yannick “Yaya” Lorenz

A post shared by Yaya (@yayasview) on

Key Takeaways

  • Isolate the variable  —  When experimenting with what works and what does not work for your body, make sure you are eliminating a single thing at a time. For example: Eliminate dairy for a couple weeks and see how you feel. Try low carb for a few weeks and see how you feel. Do not do them both a the same time, you will get skewed results.
  • Quality of Eggs  —  Go for pasture raised. Cage free eggs are garbage now because regulations have been dramatically loosened. Caged chickens are highly stressed and their stress can actually transfer to you when you consume their eggs.
  • Grass-Fed: Make sure your meat is Grass Finished  —  Conventional meat is fed grass, and then for the last 6 months of its life, it eats a highly inflammatory, grain diet. A “grass-fed” animal is exactly the same. Make sure the animal eats grass its whole life, to ensure you are getting high quality fats in the meat.
  • Know the Glycemic Index  The most important part of carbohydrate consumption is knowing the glycemic index. The glycemic index is typically a number from 0–100, which reflects the level of the insulin spike a given carbohydrate will induce. We want low glycemic carbs like broccoli (glycemic index 2) and not high glycemic carbs like dates (glycemic index 102) unless they are right after a workout.
  • Supplements  —  It is always better to meet your nutritional requirements through real foods. In the situations where you do want to supplement, Ryan and Yaya recommend: BCAA’s, MCT Oils, Beta Alanine, Vitamin D, B12, and Creatine.
  • Four reasons why you are skinny-fat:
    • You do too much cardio.
    • You are eating too little.
    • You are afraid of consuming fat.
    • You are missing strength training.

“One bad meal isn’t going to break you, just like one good meal won’t give you abs” — Ryan Fischer

A post shared by Ryan Fischer (@ryanfisch) on

Connect with Ryan Fischer

Connect on social: InstagramFacebookCrossFit Chalk Instagram

Resources: CrossFit ChalkReal Chalk Podcast

Connect with Yannick “Yaya” Lorenz

Connect on social: InstagramFacebookCrossFit Chalk Instagram

Resources: CrossFit ChalkReal Chalk Podcast

Mike Bledsoe


  • I have been a long time listener of the Barbell Shrugged Podcast and have really enjoyed all of the new content offered through the Shrugged Collective. The majority of this episode was entertaining and informative, however, I found the end of the episode extremely abrasive. When discussing tricks for eating healthier at a restaurant, the comment was made to “lie” about having a gluten intolerance or celiac’s disease in order to get the chef to prepare your meal separately, or to avoid awkward conversation with your dining partner when they ask why you aren’t eating the bread. I personally suffer from celiac’s disease and the fact that this condition is mocked and “lied” about so often has contributed to many obstacles for those who actually have this disease. Celiac’s disease is an auto immune disorder. Gluten Inolerances are food allergies. These are things that greatly impact people lives and health on a massive scale. Going “gluten free” has already become a fad and this alone is frustrating enough. When I announce my food allergy when I am out to eat, I often get asked “Do you actually have an allergy, or is this just a preference?”. This leads to an air of carelessness within the kitchen and mistakes get made. Just the other night I was given a flour tortilla instead of corn and had a terrible reaction. To hear a well respected athlete and nutritionist advise to millions of people to LIE about having an autoimmune disorder while out to eat was absolutely astounding. My disease isn’t something I chose. Not eating the bread at the table isn’t a choice. I am not trying to maintain a low glycemic index, I am not “earning my carbohydrates”, I am trying to stay alive and maintain my health that I work so hard for. I was very upset and disappointing to hear this “advice” given and included during a BASIC nutrition overview. According to Real Chalk and Ryan Fischer, mocking autoimmune disorders for special treatment at a restaurant is “basic knowledge” for those trying to become healthier, which is very disappointing to me.

    Sad Celiac

  • I’m a big lover of B.B. Shrugged but just feel some of the information in this is not in line with the other shows. It feels all too basic and ‘bro science’.
    I don’t hesitate for one minute to say that the hosts probably know nutrition better than most, but just hasn’t come across this way.
    Instead of dumbing it down and making it just adds confusion if not conveying the same message as other shows

  • You guys mentioned a organization you trusted that independently test supplements. Please share the name….Thanks! Keep up the great content.

  • Great podcast. You guys should do more like this. Maybe put a series together discussing your views on the 3 macros, timing, etc..Now I have to go back and listen to the nutrition podcast.
    I did miss one thing because I was driving during the sucralose conversation. I believe it was under 2g does not need to be reported on the label. I assume that is 2g per serving?
    Also, what was the ratio of sucralose to sugar? was it a gram of sucralose is 8g of sugar?

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