Macros & More

Understanding the 6 Essential Nutrients for Energy, Balance, and Health

A few weeks ago, I posted on Instagram asking if people understood macros, and the overwhelming response was, “No, I still don’t get it.” While some of you might feel confident about this topic, it’s always helpful to revisit the basics—especially since macros are a core part of our teaching.

There are six essential nutrients we need for survival, and they are broken down into two categories:

Macronutrients

This includes carbohydrates, fats, and proteins.

We refer to these 3 when we say “macros” for short.

Micronutrients

This includes water, minerals, and vitamins.

Micronutrients are essential because they support nearly every function in the body.

We need macronutrients to utilize and absorb micronutrients properly, and we need all of them to thrive in life!

After breaking them down into two categories, let's break them down individually with their functions:

Carbohydrates

• These are the primary source of energy for our brain. Without them, our bodies can not function properly or well.

• Examples include: fruits, veggies, whole grains, and sugars.

Fats

• Fat is the body's most condensed source of energy. When consumed, it increases the absorption of micronutrients, including Vitamins A, D, K, and E. Proper fat consumption is important for the manufacture of biochemicals such as hormones.

• Examples include: nuts, seeds, rich omega-3 fish (like salmon), healthy oils, and avocado.

Protein

• Protein is the major structural component of cells and is responsible for repairing body tissues. It is broken down into amino acids, which are the building blocks of protein. Nine are not synthesized in our bodies alone, so they are essential to get from eating outside protein sources.

• Examples include: free-range meat, dairy, beans, eggs, and seeds.

Water

• Water makes up 75% of our bodies. It's crucial to maintain homeostasis, transport nutrients to cells, and remove waste products from the body. The best way to get it is to drink it, though many foods are high in water. We recommend drinking around half your body weight in ounces/day or more!

Minerals

• Minerals help to regulate cellular function. They help your body grow, develop, and stay healthy. Oftentimes, deficiency can lead to disease. These can be obtained primarily from food, and sometimes need to be supplemented.

Vitamins

• These are very important to overall health, development, and growth on every level in the body. For example, Vitamin C supports the synthesis of collagen. Vitamin D helps maintain homeostasis, sustain energy, and improve cellular function. These can typically be attained on a 2000-calorie diet. Sometimes, you need to supplement.

The purpose of explaining the six essential nutrients is to show how combining them correctly supports optimal health, balanced weight, and disease prevention.

Our entire approach is built on the philosophy of stable blood sugar.

When you pair carbohydrates with healthy fats and proteins, your body can burn fat efficiently throughout the day. Eating the correct ratios of these macronutrients leads to steady energy, improved brain function, and helps prevent vitamin and mineral deficiencies.

The general ratio we teach to eat is:
50% carbohydrates
20% protein
30% fat

This general rule can vary by a few percentages (5% less or more) depending on an individual's specific goals.

The way to achieve a healthy blood sugar is to follow these guidelines:
1. Eat within an hour of waking up
2. Eat every 2-4 hours during the day
3. ALWAYS combine all THREE macronutrients

Understanding how to properly fuel your body with all six essential nutrients, especially how to balance macronutrients, is the key to optimizing energy, supporting your metabolism, and preventing nutrient deficiencies. With a bit of practice, this way of eating becomes second nature—and your body will thank you for it.

Want even more in-depth education about macros?

Check out our CCN Essentials: Macros Masterclass.

Inside this Masterclass, We'll Cover:

• What does balancing our macros mean, and what is the CCN philosophy around this

• Benefits of stabilized blood sugar

• The roles of macronutrients and examples of each

• Understanding hormones related to blood sugar balance

• How to calculate macronutrients

• BONUS: 31-page PDF Guide

Use the code MACROMEMBER for $50 off!