Send us Fan Mail I recently saw a well-known hybrid athlete claim that he almost never eats vegetables. This athlete claimed he ate nothing but steak, milk, honey and sugary drinks. He also claimed that he had worked with the highest level dietitians in the world, and this still seemed good to him. Another well-known hybrid athlete has said similar things. Once I heard this athlete say that as long as he hits his protein target for the day, he doesn't really care if he has sour patch kids for dinner. So do micronutrients matter? The answer of course is, it depends. Certainly for a hard training hybrid athlete or CrossFit competitor, meeting energy needs is way more important than hitting a micronutrient target. But once you are adequately fueled, and your macronutrients are in place, then micronutrients do matter. Well, some of them. Some RDAs appear to be completely meaningless; other RDAs were established on decades of data that connect deficiency to fatigue, fracture risk, or degraded performance. In this episode, I cover both ends of that spectrum, emphasizing the most common and consequential micronutrient deficiencies in athletes, and walk through how I built a single day of eating that covers nearly all of them. We cover: Why some RDAs (e.g. vitamin E) don't seem to matter at allThe two-factor framework I use to rank nutrients: how common is deficiency, and how consequential is it?Iron in female athletes — ferritin targets, dosing protocols, and why standard lab "normal" isn't good enough for a training populationVitamin D, electrolytes, and magnesium — practical thresholds and dosing for hard-training athletesCholine and calcium — the two nutrients that are functionally exclusive to a single food group (eggs and dairy)Iodine — the rising prevalence of deficiency due to non-iodized sea and pink saltsThe importance of B12 for vegans and vegetariansOmega-3 — strong mechanistic evidence for inflammation resolutionVitamin K2 — an honest look at a nutrient where the evidence is still developingThe dietary fiber-SCFA-sport performance relationshipThe 11 food groups I use to structure a day, ranked in order of importanceMy full daily food log, meal by meal, and the reasoning behind every choiceEnjoy! --- Training Camp October 9th-11th, 2026 Dallas, TX CrossFit Luna 11488 Luna Rd Farmers Branch, TX 75234 Come train with us: https://paul-b-weber.kit.com/products/training-camp --- Whenever you're ready, there are 4 ways I can help you: Book an Intro Consult: This is the next step for athletes who want to work with me 1:1. My coaching is for CrossFit competitors and hybrid athletes who want to see what they're capable of. Once you book, you'll get a link to complete an intake form, which will give me some context before our first meeting. If you decide to hire me, the fee will get put toward your first month of coaching.Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for strength, gymnastics, conditioning and competitive fitness.Programming Mentor Meeting: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress.Business Mentor Meeting: For in-person coaches who want to learn how to get online clients.
