Nutrition 101: What we get wrong, and how to make it work for you

Summary

Abs are made in the kitchen, not in the gym, the saying goes. Fair enough. What we put in our bodies plays a critical role in both our physical and mental health, how we build strength, lose or gain weight, how our skin looks, and so much more. But I’m not completely convinced we’re explaining even the basics correctly. So before we get too far into fueling, let’s start with the basics.

Today’s Topic: Nutrition 101

Let’s start with the “stuff” that we can put into our bodies. There are broadly three types - macronutrients, vitamins, and minerals. The macronutrients are carbohydrates, proteins, and fats (technically alcohol is a fourth). Vitamins are A, B (several types), C, D, E, and K. Minerals are a longer list, but include things like calcium, iron, and sodium. Each of these are used differently in and by our body, and serve different purposes and support different functions.

But let’s set aside vitamins and minerals for a moment - I don’t want to dismiss their importance, but I’ve found if you’re eating a reasonably balanced diet and taking a multivitamin daily, you’re probably getting what you need. 

....Macronutrients on the other hand, are worthy of a look - and I have two issues with mainstream representation. The first is how we talk about macronutrients, or “macros.” If you were to look in a nutrition textbook, you might find something like this:

• "Carbohydrates are the body’s primary energy source."
• "Proteins are for building and repairing tissues."
• "Fats are necessary for hormone production and brain health."

While there’s truth in these statements, they’re oversimplified to the point of being misleading. Here’s why:

• Carbs don’t have a monopoly on energy: Somehow carbs are uniquely associated with energy. Not true. All macronutrients—carbs, proteins, and fats—can provide energy because they all have caloric value. 
• Macronutrients are versatile: Each macronutrient does more than just its “assigned” job. Fats don’t just support hormone production; they also provide a slow-burning, steady source of energy. Proteins aren’t just for building muscles—they can be broken down into glucose when carbs are scarce. And carbs are not just for quick energy.
• Each macro has several types, and those are each different: For example, simple carbs (like sugar) and complex carbs (like whole grains) are treated very differently by your body and therefore have different effects. The same goes for saturated vs. unsaturated fats, and complete vs. incomplete proteins. 

The second issue? It’s the "official guidelines" that stem from this oversimplification. I get that government food guidelines need to be easily understood and generic enough to apply for everyone. And while we should all cheer for joy that the Food Pyramid was unceremoniously destroyed in 2020, its replacement, MyPlate, leaves a lot of opportunity on the table (sorry, had to). 

Not every meal can or should be "balanced" if we're looking to optimize health and performance, and live happier, strong lives.

Here’s how you can make it work for you:Your body is unique. What and when you eat can shift your mood, energy, and performance. We’ll cover all that in later posts but for today today, I challenge you to:

1. Track your day. Note what you eat, the macronutrient breakdown, and how you feel.
2. Experiment. Swap your carb-dominant oatmeal breakfast for eggs (protein/fat-heavy) or test a mid-afternoon snack before the gym. Or do the reverse. Just try something new.
3. Reflect. Observe how these tweaks impact your energy and focus.

The goal isn’t to optimize your diet overnight. It’s to learn how nutrition affects your body and mind so you can fuel yourself smarter—not harder.

Other Resources

Thomas DeLauer has a pretty good video about macros and "biohacking" which I don't fully agree with, but the core message is a good one. Worth the watch.