What Your Body Really Needs: Nutrients 101

‍

What are MACRONUTRIENTS?

Macronutrients = the nutrients your body needs in large amounts. These are your body’s main energy source and they support muscle, brain, and metabolic function.The 3 Macros

1. Protein – builds, repairs tissues & aids recovery
2. Carbohydrates – provide easy, quick energy
3. Fats – support brain health & hormone balance

Protein

• Recommended Sources: Whole, high-quality protein options like beef, chicken, elk, turkey, salmon, fish, eggs, bison, cottage cheese, and plant-based options like quinoa.
• Track Your Intake: If you’re not already food journaling or monitoring your protein, start now! It helps you understand your current baseline.
• How Much Do You Need? A simple and widely accepted guideline: ~1 gram of protein per pound of your IDEAL body weight.

Carbohydrates

• Recommended Sources: Focus on complex, nutrient-dense carbs — fruits, vegetables, legumes, quinoa, brown rice, sweet potatoes. Limit refined sugars and processed carbs.
• Track Your Intake: Know how many grams you’re consuming daily.
• How Much Do You Need? Depends on your activity level and goals, but a general range is 1–2 grams of carbs per pound of ideal body weight.

Pro tip: Dr. Mark Hyman and the Institute of Functional Medicine recommend 6–9 CUPS of non-starchy, colorful veggies per day. If you're eating that many veggies, you're getting PLENTY of carbs.Fats

• Recommended Sources: Healthy fats like avocados, olive oil, fatty fish (salmon, mackerel), pasture-raised eggs, nuts, and seeds.
• Track Your Intake: Fats are calorie-dense — small portions add up fast.
• How Much Do You Need? Aim for 5–10 grams with each meal, but tailor to your individual needs and goals.

What are MICRONUTRIENTS?

Micronutrients are essential vitamins and minerals your body needs to function properly. Unlike macros, they don’t provide calories, but they ARE crucial.They support:

• Immune function
• Hormone production
• Bone health
• Brain function
• Skin, hair, and nails
• Energy metabolism

The 2 Types of Micronutrients

1. Vitamins — A, C, D, E, K + B-complex (B1, B2, B3, B6, B12, etc.)
2. Minerals — iron, magnesium, zinc, calcium, selenium, iodine, potassium

5 Micronutrient Superfoods

1. Liver — vitamins A, B12, iron, copper, zinc
2. Spinach — magnesium, iron, folate, calcium, vitamins A, C, K
3. Salmon (wild-caught) — vitamin D, B12/B6, selenium, omega-3s
4. Sweet Potatoes — vitamin A, C, potassium, manganese
5. Pumpkin Seeds — magnesium, zinc, iron, antioxidants

Phytonutrients, Polyphenols & Antioxidants 101We’ve covered macros and micros... now let’s dive even deeper.1. Phytonutrients: Nature’s Health DefendersPlant compounds that support nearly every system in your body. They:

• Reduce chronic inflammation (the driver of disease + aging)
• Support hormone balance
• Enhance detox pathways (liver + gut)
• Improve skin, brain, and heart health
• Strengthen immunity

Long story short: more plants = more resilience.2. Polyphenols: Cellular SuperheroesA type of phytonutrient that helps:

• Protect the gut microbiome
• Improve heart health
• Boost brain function + memory
• Support metabolism

They’re linked to longevity + lower rates of cancer, diabetes, and brain disease.3. Antioxidants: Free Radical FightersYour body is constantly exposed to free radicals from:

• Stress
• Pollution
• Poor diet
• Sun exposure

Unchecked, these lead to oxidative stress and damage. Antioxidants:

• Neutralize free radicals
• Slow aging
• Protect skin
• Reduce chronic disease risk
• Help with tissue repair + recovery

Final Thoughts:

‍Food is powerful. And when you know how to fuel your body with what it really needs, you can unlock better energy, stronger immunity, and longer-term health.

‍