Jason Khalipa: Why I Changed my Diet & Quit CrossFit for Better Longevity (and fat loss)

Intro (00:00:00)

• Jason Khalipa won the CrossFit Games in 2008 and 2013.
• He believes that it is important to evolve and learn as one matures.
• One of the biggest changes in his perspective is his focus on fitness.

No Longer Need to be Fittest Person on Earth (00:00:42)

• Khalipa is no longer concerned with being the fittest person on Earth.
• His previous goal required significant sacrifices in terms of time, body strain, and personal well-being.
• He has shifted his focus to prioritizing fitness for practical purposes, such as protecting and providing for his family.
• Khalipa wants to be able to engage in activities with his children without limitations.

Getting Fit for Reasons Outside the Gym (00:02:10)

• Khalipa used to spend excessive time in the gym solely to improve his gym performance.
• He now recognizes the value of exposing oneself to activities outside the gym.
• Engaging in activities like Jiu-Jitsu, biking, and ocean sports would have made his gym work more fulfilling.
• Khalipa questions whether the pursuit of trophies, medals, and sponsorships prevented him from exploring outside activities.
• He also considers the possibility of an innate drive in athletes that leads to prioritizing training over enjoyable activities.

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• Jason Khalipa, a former CrossFit athlete and coach, discusses his reasons for changing his diet and quitting CrossFit.
• Switched to a more whole-food, plant-based diet for better longevity and fat loss.
• Believes that a plant-based diet is more sustainable and better for the environment.
• Found that he had more energy and better recovery on a plant-based diet.
• Lost 20 pounds of fat and gained muscle mass.
• CrossFit can be very demanding and stressful on the body, leading to injuries and burnout.
• Felt that he needed to find a more sustainable form of exercise that would allow him to stay active and healthy in the long term.
• Switched to a combination of weightlifting, yoga, and cardio for a more balanced approach to fitness.
• Khalipa emphasizes the importance of finding a diet and exercise routine that works for you and that you can stick to in the long term.

Getting Fit for Reasons Outside the Gym (00:04:23)

• Former professional CrossFit athlete Jason Khalipa changed his diet and quit CrossFit to prioritize longevity and fat loss.
• Khalipa emphasizes the importance of outdoor activities like hiking, biking, and Jiu-Jitsu for overall athleticism and longevity.
• He criticizes the term "fitness" for promoting an unrealistic approach to exercise that doesn't translate well to everyday life.
• While acknowledging CrossFit's effectiveness, Khalipa advocates for exploring new skills and activities to maintain excitement and unlock new dimensions of athleticism.
• He prioritizes spending time with his family and seeks a balance between fitness and personal life.

No More Restrictive Diet Challenges (00:10:07)

• Restrictive diets can send the wrong message to children about food and nutrition.
• Restrictive diets can be challenging for families and can impact their thoughts about food.
• Focus on eating wholesome, nutritious foods rather than restrictive diets.
• Restrictive diets can create a sense of "good" and "bad" foods, which can be harmful.
• Be mindful of the words used when discussing nutrition, as they can impact children's perceptions.
• CrossFit can be hard on the body and may not be suitable for long-term health.
• High-intensity interval training (HIIT) can be more effective for fat loss and longevity.
• Focus on compound movements and progressive overload for strength training.
• Prioritize recovery and sleep for muscle growth and overall health.
• Eat a balanced diet with plenty of fruits, vegetables, and whole grains.
• Avoid processed foods, sugary drinks, and excessive amounts of unhealthy fats.
• Stay hydrated by drinking plenty of water throughout the day.

How We Talk About Food (00:12:56)

• Be mindful of the impact of food-related discussions and actions on individuals, especially children, as they can have a lasting effect.
• When discussing sensitive topics like food, consider the background and experiences of others and approach conversations with sensitivity.
• Tailor your communication about nutrition and diet to your audience, whether it's athletes, the general public, or your family.
• Avoid making grand announcements about dietary choices to prevent creating unnecessary pressure or discomfort for others.
• Fitness enthusiasts should be mindful of the messages they share and the habits they create, as they can significantly influence others.
• Jason Khalipa emphasizes the importance of taking a balanced approach to food and fitness, rather than adopting extreme or rigid stances.

Sauna & Cold Plunge Use (00:18:31)

• Jason Khalipa emphasizes the significance of consistent training, proper hydration, and quality sleep for health and fitness.
• He incorporates hot and cold therapy, including saunas and cold plunges, into his routine for mental clarity and stress management.
• Khalipa believes in choosing intentionally hard things and finds cold plunging challenging, especially without immediately going into a sauna.
• He suggests that the perception of doing something difficult, like cold plunges, can positively impact strength and overall health.
• Khalipa's perspective on effective workouts has evolved over the last decade.

The Benefits of Isolation Exercises (00:23:52)

• Jason Khalipa now recognizes the value of isolated movements for aesthetics and feeling a good pump, despite previously only valuing multi-joint compound and functional movements.
• CrossFit has evolved to include accessory work on the shoulders and other muscle groups that cannot be isolated in compound movements.
• Khalipa recommends incorporating some isolation work even when training for functional movements like power cleans, snatches, and thrusters, as focusing solely on compound movements can neglect smaller muscle groups that support the shoulders and other joints.
• Jason Khalipa changed his diet and quit CrossFit for better longevity and fat loss, believing that the high-intensity, high-volume training of CrossFit can lead to injuries, burnout, and nutrient deficiencies.
• He now follows a more balanced diet and incorporates various training methods, including weightlifting, cardio, and yoga, to improve his overall health and well-being.

Where to Find More of Jason's Content (00:28:21)

• Jason Khalipa can be found on Instagram under the handle Jason Khalipa.
• For great workouts, check out the Train Heart app, which offers three different programs: Force, Flex, and EOM.
• The EOM program is designed to help users "act the part, look the part, and never let momentum get to zero."
• Jason Khalipa uses the Train Heart app for 70% of his training programming.