Episode 29: Understanding Macronutrients

Understanding Macros: The Key to Balanced Nutrition

Alright, let’s talk about food. Not just what we eat, but why it matters. Have you ever wondered why some people thrive on certain diets while others struggle? Or why the same meal might affect you differently as you age? Well, the answer boils down to macronutrients—commonly called macros.

These aren’t just a trendy buzzword thrown around in fitness circles. Macros are the foundation of everything our body does. They fuel our energy, support muscle growth, keep our brain sharp, and impact our long-term health. Getting the right balance isn’t just about looking good—it’s about feeling good and staying strong through the years.

So, whether you’re a fitness junkie, a health-conscious eater, or just someone who wants to understand food better, this is for you. Let’s break it all down in a way that makes sense.

Think of macronutrients as the three major players in your diet: carbohydrates, proteins, and fats. Each plays a distinct role, and balancing them is key to your health.

Carbs often get a bad rap, but they’re your body’s favorite source of energy. When you eat carbs, they’re broken down into glucose, which fuels everything—your brain, muscles, even basic bodily functions.

Proteins are responsible for muscle repair, immune function, and countless other processes.

Fats aren’t the enemy! They help with brain function, hormone production, and long-term energy storage.

Balancing these three macros is crucial—too much or too little of any one can throw your body off.

If you’ve ever tried a diet that eliminated an entire macro (hello, low-fat craze!), you may have felt sluggish, cranky, or just off. That’s because all three macros are essential.

• Too few carbs? You might feel exhausted and have trouble concentrating.
• Not enough protein? You could lose muscle mass and feel weak.
• Avoiding fats completely? Your hormones and brain function may suffer.

Balance matters, not just in the short term but for longevity. It’s about giving your body what it needs to perform at its best—not just today, but for the long haul.

As much as we love consistency, our macro needs shift as we grow.

• Childhood & Adolescence – Growing bodies need plenty of protein for development, and healthy fats for brain function.
• Adulthood – Maintaining muscle mass and energy levels becomes a priority, meaning a balanced mix of all three macros is key.
• Senior Years – Protein intake becomes even more crucial to prevent muscle loss. Seniors do not process protein as efficiently as in their younger years so adequate protein is essential for healthy aging. Also, certain fats help with cognitive function and inflammation.

So, how do you make sure you're eating the right mix of macros?

• Listen to your body – If you're constantly tired or hungry, it might be a sign your balance is off.
• Focus on whole foods – Processed junk makes it harder to meet your macro goals in a meaningful way.
• Adjust based on activity level – Athletes may need more protein and carbs, while sedentary individuals require fewer overall calories.
• Experiment & track – Some people thrive on different macro ratios. Find what works for you.

The key is not following rigid trends but understanding your body's unique needs. And, of course, you can find a registered dietician to help you.

Personally, I have never paid much attention to macros so I have enlisted the help of a registered dietician to help me.

www.facebook.com/DeliberateAging