Macros 101

In this episode of the Energetically Efficient Show, I am breaking down one of the most misunderstood topics in nutrition: macronutrients. If you’ve ever wondered how to build meals that support fat loss, balanced blood sugar, and lasting energy without counting every calorie—this is your crash course.

Timestamps:
00:00 – What Carbs Actually Keep You Full?
00:32 – Welcome to Energetically Efficient + Today’s Topic
00:54 – What Are Macronutrients (And Why They Matter)
01:42 – Why the American Breakfast Spikes Your Blood Sugar
02:26 – The Blood Sugar-Balancing Macro Formula
03:11 – Why Protein is the #1 Nutrient for Satiety & Muscle
04:15 – How Much Protein You Should Eat Per Meal
04:36 – The Best Bioavailable Protein Sources Explained
05:22 – Hormonal Benefits of Protein: Peptide YY & Fullness
06:01 – The 3-Legged Stool of Satiety: Protein, Fat, Volume
07:15 – Healthy Fats That Fuel Hormones & Satisfy Hunger
08:20 – Why Most Olive Oils Are Fake + Kristen’s Favorite Brand
09:58 – Coconut Oil Benefits for Satiety, Brain, and Ketones
12:23 – The Right Way to Add Carbs: Think Volume & Fiber
15:15 – Meal-Building Made Easy: Protein, Fat, Carb, Fiber

Links & Resources Mentioned:
→ Nutrisense Continuous Glucose Monitor – Learn how your blood sugar responds to food in real-time - use code GOLDEN for a discount

→ Chronometer App – My go-to for tracking food and alcohol: https://cronometer.com/?sscid=21k8_iyyx0

Connect with Kristin:
Instagram:   / kristin_rowell_  
Website: https://energeticallyefficient.com/

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