What's The Big Deal? Macros And Optimal Health

by Dr. David Minkoff May 23, 2019 5 min read

What's The Big Deal? Macros And Optimal Health

In the health world, a lot of words get thrown around the internet.

Most of the time, we don’t take the time to define them or really understand what they mean in the broader context of your health.

So, we’re going to dig into a big one: macros – aka macronutrients.

Now you’ve probably heard about macronutrients, especially in relation to a paleo or ketogenic diet.

So, what’s the big deal? What’s actually important? What’s fluff? And what’s worth paying attention to?

Macros: Not All Calories are Created Equal

“Macronutrients” are broad categories of food you put in your body:

  • Protein
  • Carbohydrates
  • Fat

These different categories have different properties. Calories from different types of food affect your body differently.

The single most important idea to understand about “macros” is that not all calories are equal.

So, let’s look at these one at a time.

Protein

Protein is where we get the amino acids we use to make all the cellular machinery that keeps you alive.

As you probably know, you get protein primarily from meat, poultry, fish, eggs, beans, and dairy.

Eggs are by far the most efficient whole food protein source, followed by meat, poultry, and fish. Dairy and vegetable sources of protein are more difficult for your body to digest and are utilized less efficiently by your body. Protein efficiency is a big conversation and there are a lot of myths perpetuated by supplement manufacturers. You can learn more about the truth about protein here.

But you don’t need protein just for building muscle. You need the amino acids from protein for all sorts of functions: detoxification, cellular repair, neurotransmitters, healthy organ function, and more. Without a healthy amount of protein in your diet, your body won’t have resources to keep you in optimal health.

(side note: this is exactly why Dr. Minkoff designed PerfectAmino)

Carbohydrates

“Carbs” are all the different ways we get sugar from our diet. Sugars are made from carbon (carbo-), oxygen and hydrogen (-hydrate), hence the name carbo-hydrates

Sugars come in a variety of forms. The most obvious are simple sugars, like white sugar or fructose in fruits. This kind of sugar that hits your bloodstream very fast, causing an insulin spike, which has some consequences on your energy levels and health. A diet with too many simple sugars over time causes problems like insulin resistance and obesity.

Sugars can also be made into slightly larger molecules called starches. These are in grains like wheat and rice. These take longer to digest than simple sugars, but still hit your bloodstream pretty quickly.

Finally, you can get sugars as very large molecules called complex carbohydrates –– like in squash, beans, quinoa, sweet potatoes, and other vegetables. Because complex carbohydrates take longer to digest, they make less of a spike on your blood sugar levels, so you don’t experience the energy drop 45 minutes after your meal.

It’s easy to demonize carbohydrates. It’s easy to point to all the health problems they can create, but really, it’s the dietary imbalance that causes the problems. Your body needs carbs to replenish your glycogen energy stores and also for overall gut health.

Remember, balance and quality are the keys.

Fat

This is the most energy dense of all of the macronutrient categories. Your body needs fat for all cellular membranes, hormones, neurological functions, and especially energy production.

Fat is extremely energy dense. This means it has lots and lots of electrons your body can feed into your mitochondria –– the microscopic energy factories inside each and every cell in your body.

This is why paleo and ketogenic diets place so much emphasis on healthy fats like avocados, coconut oil, and omega 3s. When you add lots of high-quality fats into your diet, your ability to make cellular energy increases. This cellular energy fuels healing, cellular repair, athletic performance, cognitive ability, and more.

Fat is energy, and energy fuels optimal health.

The Key to Optimal Macros: Quality

When we look at these three categories, there’s one theme that shows up in each of them:

QUALITY.

With eggs, for example, the quality of the eggs and how the chickens were raised makes a very big difference in the nutritional content. Farmed fish is much less nutrient-dense than wild-caught. Grass-fed meat is much healthier than antibiotic-infused, glyphosate-fed factory farm meat.

White sugar and alcohol (also a carbohydrate) will give you “energy”, but at a much higher cost to your health than a sweet potato.

Vegetable and coconut oil are both fats, but vegetable oil is full of inflammatory omega 6s. Paying attention to the quality of the ingredients is extremely importantwhen you are looking at your macros.

It’s easy to be deceived by nutrition labels telling you there are “8 grams fat and 10 grams of protein” in that energy bar…

But if the fat is hydrogenated soybean oil and the protein is modified GMO soy protein, you may not get the satisfying energy-boost you’re looking for. It could actually do more harm than good.

For more on why you should avoid GMO and glyphosate-drenched products, read this article.

Should You Count Your Macros?

Counting macros is one of the big fads in dieting. So, what does it do for you?

The most important thing is it makes you pay attention to what you eat.

If you measure the different levels of macros you eat, you take notice of your meal composition and manage accordingly. 

Have you been unconsciously eating a huge plate of pasta every night for the last week just because it’s easy to make? Or what about those little snacks they have at the office? Do you grab a cookie when you’re at the coffee shop? These all add up.

Counting your macros forces self-awareness with your diet and that is invaluable in achieving optimal health.

Now, there’s another level to counting macros that is more specific to something like the ketogenic diet. Because when you achieve a certain ratio in your macros with high fat, medium protein and low carb, your biology begins to shift into a “ketogenic” state of consistent high energy and low inflammation.

Counting your macros can help you stay in the sweet zone of ketosis, if that is how you choose to pursue optimal health.

Remember: It’s About YOU

It’s easy to get sidetracked into a number-tracking obsession. For some people, counting macros is fun. It’s a game.

For others, though, it becomes just one more source of stress. The point is to cultivate health, not to become a neurotic number-counter. So, if you decide to start counting macros, reflect on why you’re doing it.

Treat it like an experiment and notice how you feel. Eventually, you will notice a pattern in what makes you feel really good, what makes you feel healthy, balanced, and energized.

Understanding what is best for your body is the goal here, and macros are a useful guide to dialing that in.

Dr. David Minkoff
Dr. David Minkoff

Dr. Minkoff graduated from the University of Wisconsin Medical School in 1974 and was elected to the “Phi Beta Kappa” of medical schools, the prestigious Alpha Omega Alpha Honors Medical Fraternity for very high academic achievement. He then worked as an attending physician in infectious disease, co-directed a neo-natal intensive care unit and worked in emergency medicine until 1995. In 1997, his interest in alternative and complementary medicine led him to open LifeWorks Wellness Center, which has become one of the foremost alternative medicine clinics in the U.S. His search to find a source of the highest quality nutritional supplements led him to establish BodyHealth in 2000, a resource that could provide doctors with the best possible supplementation and education for their patients. Today, the BodyHealth products are used by hundreds of practitioners and individual consumers who seek all-natural wellness and detoxification supplements with a demonstrated high level of quality and effectiveness. In addition to their use by patients looking to heal disease, the BodyHealth products are also used by sports enthusiasts interested in achieving and maintaining optimal performance. As a 42-time Ironman triathlon finisher, (including 8 appearances at the Ironman World Championships) Dr. Minkoff has first-hand experience to help athletes achieve optimum conditioning. His expertise in protein synthesis, detoxification, and nutrition allow them to run, swim, and bike faster and longer. Today, Dr. Minkoff is an alternative healthcare expert, guest lecturer, writer, tv and radio show guest. He also authors two weekly newsletters, the BodyHealth Fitness Newsletter and the Optimum Health Report.


Leave a comment

Comments will be approved before showing up.


Also in BodyHealth

10 Ways to Enhance Your Mitochondrial Metabolism
10 Ways to Enhance Your Mitochondrial Metabolism

by Dr. David Minkoff November 07, 2019 7 min read

If you search for “energy supplement” on amazon, you get over 4,000 results. 

4,000!

How can any reasonable human sift through all that and find the ones that work? Or which ones are bogus? 

I did a deep dive into the truth about increasing your energy” in another article. It gives you a framework for understanding how real energy supplements work and why.

But here I want to do something different. 

I want to get practical and tactical with 10 proven ways to boost energy production in your cellular energy factories –– your mitochondria.

We’ll start with the lifestyle and dietary ways to boost your mitochondria and then look at a few powerful supplements.

Let’s start with the cheapest...

Read More
The Truth About Increasing "Energy"
The Truth About Increasing "Energy"

by Dr. David Minkoff October 24, 2019 5 min read

Your average health food store has an entire section devoted to “energy.”

The products on the shelf, with their fancy logos and specially designed packaging, make grandiose claims about what they will do for your “energy levels.”

But the truth?

Most of them are stimulants in disguise, artificially jacking you up to give you the sensation of energy.

But in the end, they do more harm than good. They increase cortisol, cause dehydration, and deplete you.

Because almost none of them do anything on the biological level that supports your real energy system: your mitochondria and metabolism.

That’s why in this article I want to show you what to look for with any new supplement.... and why.

Read More
From Sabotage to Success: Navigating the Last 6 Weeks of the Year
From Sabotage to Success: Navigating the Last 6 Weeks of the Year

by CJ Hitz October 24, 2019 5 min read

It’s the “most wonderful time of the year” according to Andy Williams. Or should it be the most wonderFULL time of the year? I’m referring to the last 6 weeks of the year which is fraught with one nutritional landmine after another.

Let’s face it, things like pumpkin pie, stovetop stuffing, eggnog, pumpkin-spiced lattes, peanut brittle, homemade fudge, and divinity only make their appearance during this brief window so we might as well gorge ourselves with as much as we can, right?

No wonder the average American gains 2 to 5 pounds (or more) over the holidays. You’d think we were part bear by eating all…the…things before going into several months of hibernation. Unfortunately, this is a major reason people gradually gain weight over the course of years and decades. Gaining weight is easy while losing it is another story.

Read More