The Ocho System Food 101: Eat Real, Eat Right

Joe Holder

Lesson time 09:41 min

Joe walks you through his nutrition philosophy. Learn how to be more cognizant of what you eat and get more fresh, unprocessed foods in your diet.

Students give MasterClass an average rating of 4.7 out of 5 stars

Topics include: Don’t Get Hung Up on Clean Eating · Create a Personal Nutrition Checklist · Eat With Intent, Not Absolutes · Start by Auditing Your Kitchen · Food is Science You Can Eat


[MUSIC PLAYING] - Hi, so we're going to go into Food 101. Basically, what we really want out of this chapter-- I want you to understand some of the core components of food. What it's made of, why it's important, and how this could help push you towards your wellness goals. So when we talk about food, what I want you to understand is we're talking about whole foods. So we're talking about not the store, none of that, but what the components of food actually are. So this is food. You got celery, you got zucchini, we got some kale. So we're going to make a distinction between whole foods-- things that, you know, typically come from the earth-- versus foods that have been overly processed, which can have some negative impacts and results on you. So think like a honeybun, think chips, even some foods that you might think are healthy, like those, you know, veggie patty burgers that are made from a whole bunch of different processed substances and put into one. A lot of times, we really don't break down the actions and components of food and what they might do. And hopefully, if you get a base understanding of food-- not even so much how you cook food, but more so what it's composed of and how you process it-- you're going to have some much better results. And you'll make sure that what you eat actually works and is good for you. [MUSIC PLAYING] One of the things that I can't stand is this concept of clean eating. What I also want you to understand is I want you to live your life. I hate to tell you this unfortunate fact, but guess what? You're going to die. I'm going to die, too. It doesn't matter how hard we try to protect against it. So we talk about clean eating, we often look at that from a sense of restriction. Oh, I can't eat this. Oh, you just-- just eat clean. Enjoy your life. If you want to have a slice of pizza, have a slice of pizza. Does that mean you're eating dirty? No, it means you're just eating some different type of food or whatever you want to call it, some processed food once in a while, which is fine. Go to your favorite restaurant. Go to your favorite pizza shop. You shouldn't feel bad about it, because guess what? Your body can handle that "junk food," quote, unquote, when you're typically eating well, you're eating nutrient dense foods, and you're not judging yourself when you eat. Because actually, that negatively impacts your digestion, and we don't want that. What I really want to understand when it comes to, quote, unquote, "clean eating," what we really want to do-- we just want to be better. So we want to focus on these whole foods, what were previously mentioned, which are essentially things that you could get off the shelf and kind of cook yourself. Whether that be rice, whether that be even sometimes pasta, whether that be potatoes, sweet potatoes, yams, whether it be eating fruit, whether it be eating vegetables. Let's shift the way we think about food. Let's shift the way we think a...

About the Instructor

Joe Holder is a nationally recognized master trainer and one of the most influential coaches in fitness and sports. Now he’s teaching you how to build the foundation for a lifetime of good health. With Joe’s holistic approach, you’ll learn how to work out for increased mobility and strength, maximize your nutrition, and build a positive mindset. Start achieving your health goals and living a more purposeful life.

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Joe Holder

Master trainer Joe Holder teaches you his holistic approach for better workouts, more effective nutrition, and a healthier mindset.

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