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What do I do with foods that don’t easily fit my macros?

Reviewed by Brian St. Pierre, MS, RD

Not all foods fit into neat macro categories.

Meeting your macro goals can seem simple on paper or on an orderly spreadsheet, but in real life, it can sometimes feel more like a child’s finger painting.

Finding foods that align perfectly with your macro targets can be challenging, making the task of accurately tracking your intake feel impossible.

While there are many apps that can help you track the nutritional breakdown of each food you eat, using an app doesn’t work for everyone.

For those trying to track macros without the assistance of an app in your back pocket, you might have questions about how exactly some foods fit into different macro categories.

Luckily, there are multiple strategies available to help.

In this post, we’ll go over methods and solutions for accommodating foods that don’t naturally fit into a single macro category—from individual foods like beans (which contain both protein and carbs) to dishes like soup or stew (that might contain a mix of macronutrients).

A brief review of the macro categories: Carbs, protein, and fat

Before we start exploring foods that don’t easily fit into ‌traditional macro categories, let’s take a minute to get a solid understanding of macro basics.

Carbohydrates, protein, and fat are the three macronutrients that our bodies need in large amounts. They provide us with energy, help build and repair tissues, and protect our organs.

Carbohydrates are our body’s main source of energy. They’re found in foods like bread, pasta, rice, fruits, beans, and starchy vegetables. Carbs are broken down into glucose and used by our cells as fuel.
Protein is essential for building and repairing tissues. It’s found in foods like meat, fish, poultry, eggs, dairy products, soy, and beans. It’s made up of amino acids, which are the building blocks of protein.
Fat is a concentrated source of energy and nourishes our brain and cell membranes. It’s found in foods like oils, nuts, seeds, and avocados. Fats also help absorb vitamins, and play a role in hormone production.

Of course, there’s a lot more to macronutrients than this summary above.

Macro-based diets are designed to meet daily targets for these three macros—often through measuring/weighing foods and calculating their corresponding macros.

Weighing food on a scale using grams provides the most accurate way to account for macros, though measuring cups and spoons work too.

However, for those who want to track macros without the hassle of weighing and measuring your food, our Hand Portion Method is highly effective.

Macro organizing category guide: Some foods don’t fit perfectly

Food is complex (beans have both carbs and proteins; nuts have both fats and proteins). And, measuring can be complicated (soda can’t follow the cupped hand rule). Yet, if you’re trying to meet your macro goals, what you eat still needs to be accounted for.

We’ll cover some of the most common, tricky-to-categorize foods and provide recommendations for how to account for them.

The key for all of these foods is to pick an approach, and apply it consistently. (This is probably more important than the actual classification itself!)

Tricky macro #1: Legumes (beans and lentils)

Legumes and lentils both contain protein and carbs—so where should they be counted?

Generally, it depends on the meal itself and/or the eating style of the individual.

If someone is fully plant-based/vegan, then it’s likely the legumes or lentils will count as their protein source, since those are probably the most protein-dense foods they’re consuming. But they can also count as both protein and carb, under certain conditions.

Our suggestion: Choose the most protein-rich food (assuming there is one) as your protein source, and categorize the other items from there.

Here are a few examples.

In a meal with…

Chicken with beans, broccoli and olive oil, chicken is the protein (the most protein-rich part of the dish), beans are the carbs, broccoli is the vegetable, and olive oil is the fat.

Beans with rice, broccoli and olive oil, beans are the protein (the most protein-rich part of the dish), rice is the carbs, broccoli is the vegetable, and olive oil is the fat.

Two servings of beans with broccoli and olive oil, one serving of beans would count as protein, and the other serving would count as carbs.

Rice with broccoli and olive oil, there isn’t a protein-rich food—just a carb, vegetable, and fat.

Beans, broccoli and olive oil, it would depend on the eater. Omnivore? Then we’d count the beans as a carb. Plant-based? Then we’d count the beans as a protein.

Tricky macro #2: Dairy

Despite being a dietary staple, dairy doesn’t always neatly fit into a macro category.

Cow’s milk and non-Greek yogurt tend to be a pretty even mix of all three macros, but can vary depending on the fat level (whole, low fat, skim).

Ultimately, we suggest categorizing based on the fat or carbohydrate content of the milk or yogurt you’re consuming.

Generally, consider 1 cup (8 oz) of whole milk products a “thumb” of fat. (Even though it’s larger than a thumb and also provides protein and carbs, it’s fat rich so can be counted as a fat.)
A cup of lower fat milk (0-2%) is generally considered a cupped hand of carbs (although it also provides fats and protein).
A portion of lower fat Greek yogurt or cottage cheese (0-2%) is generally considered a palm of protein.
A cup of anything highly sweetened (chocolate milk, strawberry yogurt) is generally considered a cupped hand of carbs (though it has fats and protein).

So, let’s say you have a full-fat Greek yogurt or whole milk that’s highly sweetened.

Is it a fat or carb??

Think of it this way: If it’s full-fat, you know it’s a thumb of fat. But if there’s also a lot of sugar added to it, then it’s also a cupped hand of carbs.

Tricky macro #3: Dairy Alternatives

Dairy alternatives—nut, soy, or grain milks—are much like products made from cow’s milk. They tend to provide a mix of macros, depending on the source, and classification also depends on whether or not they’re sweetened.

At just 30 to 40 calories for an 8-ounce serving, unsweetened variants like almond milk can almost be considered negligible on macro counts. If you’re just using a splash in coffee or tea, you might just overlook it altogether.

However, this isn’t a universal rule across all dairy alternatives.

For instance, oat, soy, or pea protein milk may have a richer nutrient profile that, even when unsweetened, should be factored in.

Sweetened dairy alternatives introduce another layer of complexity. Added sugars can quickly ramp up the carbohydrate content, and should be categorized as a cupped hand of carbs.

Tricky macro #4: Soda

A serving of soda doesn’t fit into a cupped hand, and a scale isn’t always on hand.

To classify when on the go, consider an average 12-ounce can of soda as a cupped hand of carbs.

Eight ounces might be a preferable serving in terms of sugar content, but 12 ounces simplifies the math, as most beverages come packaged this way.

This is similar to how we account for bananas, apples, oranges, pears, and other fruits, since they’re “pre-packaged” by nature. While they can be standardized, each piece can differ significantly in its macro content.

Estimating is okay. By frequently comparing actual measurements with visual estimations, we can train ourselves to be more accurate over time.

Tricky macro #5: Alcohol

Alcohol generally should be in its own category, as the majority of its calories are derived from fermentation from starch and sugar.

This applies to pretty much all alcohol, be it light beer, microbrew/craft beer, wine, and spirits (although some microbrews/craft beer and dessert wines can contain quite a few carbs).

Many folks like to put alcohol in the carb category, which works. Again, whatever method you prefer can work; just follow it consistently.

Note that most alcohol is about 100-150 Calories per serving. If it has a sweetened additive (think margarita, or alcohol + soda), count that as an additional cupped hand of carbs.

How to account for mixed-food meals

With the tricky food out of the way, it’s time to discuss mixed food, like soups, salads, chili, casseroles, curries, and more.

Since these types of foods are technically several foods put together, they naturally have a mix of macros.

Our advice: Eyeball it.

Make your best guess at the proportion of protein-rich foods, carb-rich foods, and fats. This isn’t a full-proof method, but the key is consistency. If you categorize chili one way one day, do the same the next day.

With mixed meals, the goal is to get a protein, veggie, quality carb, and/or healthy fat in each portion.

This is relatively easy to do when making it yourself, as you can weigh each ingredient to calculate the macros and then divide by the total portions. When made by others, simply guesstimate as well as you can.

Tip: If a mixed meal—like chili or soup—is low in any particular macronutrient, you can always add a side dish to fill the gap.

We can support you on your fitness journey

If you’re just getting started with macros, take a moment to explore Precision Nutrition’s Ultimate Macro Calculator.

This interactive tool can help you determine your ideal calorie and macronutrient intake based on your individual goals and needs to create a personalized plan—no expertise on the carb content of beans required.

The post What do I do with foods that don’t easily fit my macros? appeared first on Precision Nutrition.

All about fats

Reviewed by Brian St. Pierre, MS, RD

Are there “good” and “bad” fats?

And how much fat, exactly, should a health-conscious person strive to eat?

In this article, we’ll talk all about fats, including the effects of certain fats on your health, plus how fats work in your body.

What is fat?

Fat, an essential macronutrient, plays a crucial role in maintaining the proper functioning of your body.

Fat is a concentrated energy source which contains more calories per gram than either carbohydrates or protein. (Fat contains 9 Calories per gram, whereas carbs and proteins contain 4 Calories per gram.) This energy supports your daily activities.

Fat also plays a pivotal role in your body’s ability to absorb specific vitamins and minerals, ensuring you get the most out of the nutrients you consume.

Fatty acids

All fats are made up of fatty acids.

These tiny building blocks are classified into three main categories: saturated, polyunsaturated, and monounsaturated. We’ll discuss each in more detail below.

Unsaturated fats

These fats, sometimes referred to as “healthy fats,” are your allies in the quest for a healthier lifestyle.

Monounsaturated fats in foods like avocados and olive oil are known for their heart health benefits.

Polyunsaturated fats, the dynamic duo of omega-3s and omega-6s found in nuts, seeds, and fish, help regulate inflammation and support brain health, and by extension, overall well-being.

Saturated fats

These fats, which are often solid at room temperature, are commonly found in animal products like butter and fatty cuts of meat, as well as plant foods like coconut and chocolate.

While they’re essential for some bodily functions, it’s wise to consume them moderately. High intake—over 10 percent of your daily calories—of saturated fats has been linked to higher cholesterol, and an increased risk of certain diseases.

What are trans fats?

Trans fats are created when liquid oils transform into solid fats through a manufacturing process called hydrogenation.

While trans fats enhance shelf life, they can wreak havoc on your health. Trans fats can raise bad cholesterol and increase heart disease risk. These are the only fats that we can confidently say are “bad” for health, and should be minimized or avoided.

Why is some fat considered healthy, and some unhealthy?

Not all fats are created equal.

Let’s go into some of the nuances of unsaturated and saturated fats.

The benefits of unsaturated fats

Unsaturated fats, on the other hand, actively contribute to your well-being.

Some of the ways these fats can help your body include:

Monounsaturated and polyunsaturated fats may help lower bad cholesterol, and boost good cholesterol, creating a harmonious balance that supports cardiovascular health.
Unsaturated fats work to quell inflammation in your body, reducing the risk of chronic diseases and fostering overall health.
By providing steady, sustained energy and promoting satiety, whole foods rich in unsaturated fats can help maintain a healthy weight.
Unsaturated fats assist in improving insulin sensitivity, reducing your risk of diabetes.
Monounsaturated and polyunsaturated fats (especially omega-3s) are like brain food, promoting cognitive function and stable moods.

In other words, incorporating sources of unsaturated fats into your diet—from foods such as avocados, nuts, seeds, and olive oil—help support a healthier you.

What to consider when it comes to saturated fats

Unsaturated fats may, on the whole, offer more health benefits than saturated fats.

But that doesn’t mean saturated fats are inherently unhealthy.

Excess saturated fats are known to raise levels of LDL cholesterol, often referred to as the “bad” cholesterol. This can create a risk factor for heart disease, jeopardizing your cardiovascular health.

Moderating your intake of saturated fats—often found in red meat, full-fat dairy products, coconut, chocolate, and certain processed foods—can be a smart move for your long-term health. Most research suggests limiting saturated fats to about 10 percent of your daily calories.

The role of fat in your diet

What effect does fat have on your overall health? What does it do inside your body?

Let’s find out.

Role #1: Cell development

From infancy to maturity, your body’s cells depend on fatty acids for cellular development.

Omega-3 and omega-6 fatty acids are like the architects of your cell membranes. They determine the structure and function of these cellular gatekeepers, influencing what goes in and out.

Omega-3s, found in fatty fish like salmon and flaxseeds, work to keep inflammation in check. This helps prevent chronic diseases, plus supports overall health.

Omega-6s, abundant in sources like vegetable oils and nuts, orchestrate pro-inflammatory responses when needed. This doesn’t mean they’re bad; These controlled inflammations play crucial roles in healing and immune responses.

Role #2: Overall health

The right fats, particularly those in the unsaturated category, can shield you from some major health challenges.

Healthy fats help your heart. Emphasizing monounsaturated and polyunsaturated fats, moderating saturated fats, and avoiding trans fats promotes healthy cholesterol levels, and reduces the risk of blockages that lead to heart attacks.

You can also minimize your risk of stroke with your fat choices. Unsaturated fats contribute to good blood flow and prevent blood clots.

Role #3: Nervous system

Picture your nervous system as a complex communication network, and healthy fats as the high-speed data cables that keep it running seamlessly.

From the crown of your head to the tips of your fingers, fats ensure the smooth functioning of your brain and nervous system.

As the control center, your brain is a fat-rich organ, with nearly 60% of its structure composed of fats. (Omega-3 fatty acids are especially known for their brain-boosting abilities: They enhance cognitive function, support memory, and even contribute to mood regulation.)

Myelin, a protective sheath that covers nerve fibers, is predominantly composed of fats. This insulation ensures that signals are transmitted accurately and efficiently throughout your nervous system.

Role #4: Hormone health and function

Hormones serve as messengers in the body, and they influence a number of critical metabolic processes including (but not limited to) weight regulation, digestive health, skin quality, ovulation and reproduction, sleep, and energy levels.

Since hormones are made from a combination of fats and cholesterol, it’s crucial to include enough fat in your diet to support hormone production.

This is specifically important for sex hormones such as testosterone, estrogen, and progesterone. If dietary fat and cholesterol are too low, these hormones may stop being produced in optimal quantities, and you may experience symptoms of hormonal deficiencies.

Role #5: Source of micronutrients

Many minimally-processed fat sources also supply a slew of beneficial micronutrients and phytonutrients.

Avocados, for example, are a great source of fiber, magnesium, vitamin E, B vitamins, and folic acid. Nuts and seeds provide omega-3 fatty acids, fiber, and other beneficial compounds.

Role #6: Vitamin absorption

Fats don’t just provide crucial vitamins and minerals, they also facilitate the absorption of fat-soluble vitamins A, D, E, and K.

Vitamin A—vital for vision, immune function, and skin health—depends on fats to be metabolized and used in the body.

Vitamin D, often called the “sunshine vitamin,” is crucial for bone health, immunity, and more. But sunlight alone isn’t enough—fats are the facilitators that help your body absorb and use it effectively.

Vitamin E, a powerful antioxidant, thrives in the presence of fats. It reduces oxidative stress and inflammation, and protects the health of your cells.

Vitamin K, essential for blood clotting and bone health, benefits from fats, too. They assist in its absorption, ensuring it’s available when your body needs it.

How to incorporate more unsaturated fats into your diet

If you want to boost your intake of unsaturated fats to reap their benefits, a few strategic changes to your eating habits can help:

Embrace monounsaturated fats: Foods like olive oil, avocados, nuts, and seeds are your go-to sources of monounsaturated fats. Drizzle extra-virgin olive oil on salads, add slices of avocado to your sandwiches, and sprinkle nuts or seeds onto your morning yogurt for a delightful crunch.
Avoid trans fats: To get the best balance of dietary fats, minimize processed foods with trans fats. These artificially created fats can negatively impact your health, so read labels and opt for whole, minimally-processed options instead.
Seek out omega-3-rich foods: Omega-3 fatty acids boost brain function and fight excess inflammation. Salmon (and other fatty fish), flaxseeds, chia seeds, and walnuts are rich sources. Aim to include them in your meals a few times a week.
Moderate saturated fat sources: While some saturated fats are necessary and even beneficial, it’s wise to keep their intake in check. Limit red meat and butter consumption, opting for leaner cuts of meat and small to moderate amounts of butter.
Sprinkle in flavor and support satiety: A drizzle of olive oil on your vegetables, a sprinkle of nuts on your oatmeal, or a dollop of nut butter on your whole-grain toast can enhance both flavor and appetite regulation— without exceeding daily calorie requirements.

We can support you on your fitness journey

If you’re wondering where exactly to start, or how much fat you should be incorporating into your diet, we’re here to help.

Creating a nutrition and fitness plan can be daunting, but you don’t have to do it alone. Our Ultimate Macro Calculator can help you figure out the optimal proportions of all the macronutrients—fats, carbohydrates, and protein—that you need to meet your goals.

Precision Nutrition can help you build habits that improve your physical and mental health, bolster your immunity, help you manage stress, and get sustainable results.

ULTIMATE MACRO CALCULATOR

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The importance of micronutrients—and where they fit in your diet

Reviewed by Brian St. Pierre, MS, RD

Growing up, we learn that vitamins and minerals are essential for health.

(We all took those animal-shaped multis, right?)

But what does that mean?

What vitamins do we need, and why?

How can we get the minerals our body needs for optimal health and well-being?

In this article, we’ll take a detailed look at vitamins and minerals, where they come from, what they do, and what happens if you don’t get enough or too many of them.

What are micronutrients?

Micronutrients are the vitamins and minerals your body needs in smaller quantities (as opposed to macronutrients, which are needed in larger quantities).

Your body can’t produce micronutrients, so you must rely on your meals to give you what you need. That’s why they’re also known as “essential nutrients.”

Vitamins are found in plants and animal products and can be broken down or altered by heat, acid, or air.

In contrast, minerals are inorganic, originate from soil or water, and cannot be broken down.

When you eat, you’re consuming the vitamins produced by plants and animals and the minerals they’ve absorbed. Each food item carries a unique micronutrient load, so it’s important to eat a wide variety of foods. (We’ll discuss later which foods are best for getting which micronutrients.)

Vitamins and minerals fuel growth, bolster your immune system, and even shape your brain’s development.

Types of micronutrients and what they do

There are four categories of micronutrients, defined by what they are and how they work in your body.

Water-soluble

Water-soluble vitamins readily dissolve in water, then your body uses what it needs. Whatever’s left is excreted (through urine and sweat, primarily), not stored.

The water-soluble micronutrients include Vitamin C and the eight B Vitamins: B1, B2, B3, B5, B6, B7, B9, and B12.

Fat-soluble

Unlike water-soluble micronutrients, fat-soluble vitamins are stored within the liver and fatty tissues.

To be absorbed, fat-soluble vitamins must be consumed with dietary fats.

The fat-soluble micronutrients are Vitamins A, D, E, and K. These aid in fortifying the immune system, proper bone development, preserving eye health, and shielding cellular structures from harm.

While it’s usually best to get these vitamins from food sources, if you suspect a deficiency, ask your doctor about whether you should take a supplement. Taking supplements without consulting a doctor is riskier, as fat-soluble vitamins can accumulate in the body. (We’ll discuss the possible effects of that later.)

Macrominerals

Macrominerals get their name because they’re required in larger quantities than other micronutrients and serve many vital functions.

The macrominerals are:

Calcium
Chloride
Magnesium
Phosphorus
Potassium
Sodium
Sulfur

Trace Minerals

While your body doesn’t need these in large quantities, trace minerals significantly affect your overall health and are essential for various bodily functions.

The trace minerals include iron, manganese, copper, zinc, iodine, fluoride, and selenium.

Why are micronutrients important?

Micronutrients are necessary for proper bodily functions.

For example, folate (Vitamin B9) plays a pivotal role in genetic material creation, cell division, and birth defect prevention.

Calcium fortifies bones, aids circulatory function, and supports nerve activity and hormonal secretion. Iodine impacts cognitive development and thyroid health.

Antioxidant micronutrients—Vitamins A, C, and E, along with copper, zinc, and selenium—shield the body from oxidative stress caused by free radicals. In excess, these free radicals—produced from normal metabolic processes—can harm tissues, organs, and genetic material.

Micronutrients in growth and development

In children, micronutrients are absolutely essential for growth because they support brain and immune system development. They also act as catalysts for metabolic reactions and regulate fluid balance.

Micronutrients and physical performance

While macronutrients are often at the forefront of dietary considerations for athletes and fitness enthusiasts, micronutrients also play a pivotal role.

For example, electrolytes (sodium, potassium, and calcium) help prevent dehydration and replenish salts lost from excessive sweating.

Efficient micronutrient intake before, during, and after exercise:

Supports blood glucose regulation and healthy muscle glycogen levels
Enhances endurance, strength, and recovery
Aids protein synthesis and immune function

Athletes also need to pay attention to:

Antioxidants like Vitamins C, E, and beta-carotene (which converts in the body to Vitamin A), which protect cells from exercise-induced oxidative stress
B Vitamins, which improve energy production and metabolism
Vitamin D, which enhances muscle function and physical performance. Getting enough Vitamin D is especially important for indoor athletes and those in regions with limited sun exposure
Avoiding mineral deficiencies (especially in calcium, magnesium, iron, zinc), which impact bone health, muscle performance, and metabolic processes.

Micronutrients and weight management

Individuals hoping to lose weight must maintain their micronutrient intake even if they cut calories.

Although micronutrients do not induce weight loss directly, micronutrients like zinc, magnesium, and chromium play supportive roles in the weight loss process: Low levels of zinc cause the body to store extra fat; Magnesium helps maintain a healthy metabolism; Chromium helps keep blood sugar levels under control.

Ideally, try to obtain these micronutrients by consuming a variety of minimally-processed foods, rather than relying solely on supplements.

Vitamins and minerals are more potent when they come from food, and our bodies process them more efficiently than through supplements,

Micronutrients in cellular health and immunity

Micronutrients influence enzymatic activity—they promote healthy tissues and prevent excessive free radical damage, which also helps protect DNA and reduces the risk of many diseases.

Additionally, micronutrients like Vitamins B6, C, and E, as well as magnesium and zinc, fortify the immune system, enhancing barriers against pathogens and infection-fighting mechanisms.

Micronutrients and overall health

Zinc is a micronutrient that helps maintain overall health. It’s distributed within various cells across your body, playing a pivotal role in bolstering your immune system against bacteria and viruses.

Zinc is also instrumental in synthesizing DNA and producing essential proteins. Throughout pivotal stages such as pregnancy, infancy, childhood, and adolescence, a sufficient supply of zinc helps with growth and development.

Finally, this micronutrient aids in effectively healing wounds and is fundamental for ensuring a keen sense of taste.

Best sources for micronutrients

Obtaining micronutrients from diverse food sources promotes optimal health. Here are some of the best sources for getting the micronutrients you need.

Food sources of water-soluble vitamins

Vitamin C (ascorbic acid): Citrus fruits, kiwi, bell peppers, broccoli, strawberries, and tomatoes.
Vitamin B1 (thiamine): Found in whole grains, fortified cereals, pork, beef, trout, tuna, and black beans.
Vitamin B2 (riboflavin): Eggs, beef liver, milk, yogurt, cheese, fortified cereals, almonds, and clams.
Vitamin B3 (niacin): Chicken, turkey, beef, pork, salmon, tuna, peanuts, potatoes, and rice.
Vitamin B5 (pantothenic acid): Beef, chicken, organ meats, whole grains, shiitake mushrooms, sunflower seeds, and avocado.
Vitamin B6 (pyridoxine): Chickpeas, beef liver, turkey, tuna, salmon, chicken, fortified cereals, potatoes, and bananas.
Vitamin B7 (biotin): Organ meats, eggs, salmon, pork, beef, sunflower seeds, almonds, and sweet potatoes.
Vitamin B9 (folate): Beef liver, spinach, fortified cereals and grains, asparagus, brussels sprouts, beans, and nuts.
Vitamin B12 (cobalamin): Beef liver, nutritional yeast, fatty fish (salmon, tuna), clams, beef, dairy products, and eggs.

Food sources of fat-soluble vitamins

Vitamin A: Beef liver, fish, eggs, fortified dairy products, sweet potatoes, carrots, and cantaloupe.
Vitamin D: Fatty fish like trout, tuna, salmon, fish liver oils, egg yolks, fortified milk, and UV light-exposed mushrooms.
Vitamin E: Nuts (almonds, hazelnuts), seeds, vegetable oils, spinach, and broccoli.
Vitamin K: Leafy greens (collard greens, spinach, kale, broccoli), vegetable oils, blueberries, and pomegranate juice.

Food sources of macrominerals

Calcium: Dairy products, fortified orange juice, canned sardines and salmon with bones, tofu, soybeans, spinach, and kale.
Magnesium: Spinach, pumpkin seeds, chia seeds, almonds, cashews, peanuts, soy milk, black beans, potatoes, and brown rice.
Phosphorus: Dairy products, salmon, chicken, beef, scallops, lentils, potatoes, and kidney beans.
Potassium: Dried apricots, lentils, prunes, raisins, potatoes, oranges, bananas, and acorn squash.
Sodium: Salts and processed foods like bread, deli meats, frozen meals, canned foods, chips, and salted popcorn.
Sulfur: Broccoli, cabbage, cauliflower, onions, garlic, dairy products, fish, legumes, nuts, meats, raspberries, and wheat germ.

Food sources of trace minerals

Copper: Shellfish, seeds, nuts, organ meats, whole grains, chocolate, potatoes, and mushrooms.
Chromium: Beef, pork, turkey, brewer’s yeast, grape and orange juice, and grain products.
Fluoride: Brewed tea and coffee, shrimp, and water with added fluoride.
Iodine: Iodized salt, seaweed, fish, eggs, cheese.
Iron: Beef, pork, turkey, fish, fortified cereals and grains, spinach, tofu, lentils, beans, and dark chocolate.
Manganese: Whole grains, clams, oysters, mussels, nuts, soybeans, legumes, rice, coffee, tea, and leafy green vegetables.
Molybdenum: Legumes, whole grains, nuts, beef liver, milk, and yogurt.
Selenium: Brazil nuts, fish, shrimp, organ meats, fortified cereals, beef, turkey, chicken, and dairy products.
Zinc: Found in beef, oysters, blue crab, fortified cereals and grains, pumpkin seeds, turkey, cheese, and shrimp.

To meet your micronutrient needs, prioritize nutrient-dense foods while maintaining a balanced calorie intake. For optimal health, moderate your sodium, saturated fat, added sugars, and alcohol consumption.

What happens if you don’t have enough micronutrients?

Getting enough micronutrients for each stage and phase of your life is important.

How much you need of each will depend on how much you exercise, your gender-assigned-at-birth, weight, and several other factors. Not getting enough is called a deficiency.

Diets high in highly-processed foods, disordered eating, and malabsorption conditions like Crohn’s disease can contribute to deficiencies.

The impact of these deficiencies isn’t always visible; some signs of micronutrient deficiencies are more subtle, like decreased energy and mental sharpness. These often result in hindered learning, reduced work productivity, and heightened susceptibility to infections and diseases.

Some of the most common micronutrient deficiencies and their symptoms include:

Vitamin A deficiency: Night blindness, impaired vision, stunted growth
Biotin deficiency: Metabolic acidosis, dermatitis, seizures
Vitamin C deficiency: Bleeding gums, petechiae, impaired wound healing
Calcium deficiency: Cataracts, osteoporosis, dental changes
Vitamin D deficiency: Muscle weakness, bone pain, low mood
Vitamin E deficiency: Ataxia, myopathy, vision impairment
Fluoride deficiency: Weakens teeth and bones, and increases tooth decay
Folate deficiency: Weakness, difficulty concentrating, heart palpitations
Iodine deficiency: Goiters, intellectual disabilities, feeling cold
Iron deficiency: Fatigue, pale skin, dizziness, cold extremities
Vitamin K deficiency: Slower blood clotting, hemorrhagic diseases
Potassium deficiency: Irregular heartbeat, muscle weakness
Selenium deficiency: Cardiomyopathy, deforming arthritis
Zinc deficiency: Diarrhea, hair loss, delayed growth

To prevent deficiencies, eat a balanced diet rich in diverse sources of these vital micronutrients. Fortified foods—and supplements, with your doctor’s approval—can also bridge the gap.

What happens if you have too many micronutrients?

While less common than micronutrient deficiencies, consuming too many micronutrients is possible.

This is called toxicity. It’s much more likely to happen when taking supplements, so speak with your doctor about safe use.

Some of the most common micronutrient toxicities and their symptoms include:

Vitamin A toxicity: Dizziness, nausea, and, in severe cases, bone pain and blurred vision
Calcium toxicity: Kidney stones, constipation, and kidney damage
Vitamin D toxicity: Nausea, vomiting, and weakness
Vitamin E toxicity: Excessive bleeding
Vitamin K toxicity: Disruption of blood clotting
Iron toxicity: Damage to the lining of the stomach and intestines, vomiting, stomach ache, loose stools, and hypovolemia
Selenium toxicity: Nausea, vomiting, discoloration, brittleness, and loss of nails, loss of hair, fatigue, irritability, and foul breath odor
Zinc toxicity: Vomiting, hematemesis, nausea, muscle cramps, watery diarrhea, and abdominal pain

Build a healthy diet with Precision Nutrition

A healthy, well-balanced diet full of nutritious food is your key to overall wellness.

If you want help building an optimal nutrition plan to support your specific goals, try our 1:1 coaching program. You’ll be paired with your own expert coach, who will help you determine your ideal dietary pattern—and help you sustain it.

Whatever your health goals, Precision Nutrition is here to help you reach them.

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Should you track your macros?

Reviewed by Brian St. Pierre, MS, RD

Carbohydrates, proteins, and fats are the foundation of any diet.

These nutrients fall into a nutritional category called macronutrients, or “macros.”

And if you’re in the health and fitness industry, you’ve no doubt heard of—or maybe even tried—precise macronutrient “formulas” or “splits” to achieve specific goals.

But do you have to manipulate your macros—say, sustain a specific amount and ratio of carbs, proteins, and fat—to make athletic or aesthetic progress? What if you’re just trying to be healthy, in a general way?

In other words:

Should YOU be tracking your macros?

Below, we’ll take a look at the pros and cons of this practice to help you decide whether or not you should track your macros.

What are macros in fitness?

Macronutrients are the primary nutrients that fuel your body and support various physiological functions. They’re broadly categorized into carbohydrates, proteins, and fats, each with its distinct role in maintaining health and fitness.

Carbohydrates are our body’s primary energy source, providing 4 Calories per gram. They play a crucial role in energy production and supporting muscle growth.
Protein also provides 4 Calories per gram, and is vital for building and repairing muscles post-exercise.
Fat, which supplies 9 Calories per gram, is not just an energy source. It’s essential for hormone production and appetite regulation.

Alcohol also has an impact on the macronutrient profile of your diet. At PN, we refer to alcohol as the “fourth macronutrient.” It contains 7 Calories per gram, the majority of which are derived from the fermentation of starch and sugar.

When you understand the purpose of these three (and sometimes four) macronutrients, you can better craft a nutrition plan that meets your personal goals—regardless of what they are.

When to track your macros

You might wonder:

“Do macros matter when bulking?”

Or:

“Does tracking macros help you lose weight?”

The answer is that if you have specific fitness or body composition goals—such as building muscle or losing weight—macronutrients matter, but tracking them isn’t absolutely necessary to achieve them.

It is, however, a tool that can help you achieve your goals with steadier progress.

For instance, a recent study from the University of Connecticut, University of Florida, and University of Pennsylvania found that, on average, the more consistently people tracked their food, the more weight they lost.1 Being aware of your caloric and macronutrient intake can provide insights that can help you make the necessary dietary adjustments.

But that doesn’t mean tracking guarantees the best results.

In the above study, the person who lost the most weight hardly tracked their food intake at all. So, individual results definitely vary.

When NOT to track your macros

While macro tracking has its advantages, it’s not suitable for everyone. A notable concern is its potential link to disordered eating habits.2 Those with a history of disordered eating might find macro tracking triggering or stressful, as it’s rooted in the counting and budgeting of energy sources.

People can achieve excellent health without rigorous tracking, so if a person has a history of disordered eating behaviors or an unhealthy obsession with food tracking, methods like intuitive eating might be a better fit. (Read more: Macros vs. calories vs. portions vs. intuitive eating: What’s the best way to ‘watch what you eat?’)

Other benefits of tracking macros

Beyond the primary benefits linked to achieving fitness and/or body composition goals, tracking macros offers several other advantages that benefit overall well-being:

Benefit #1: Increased awareness of the types of food you’re eating

Tracking macros not only brings attention to calorie intake, but also to the quality and type of those calories. When you become more aware of what you’re eating, you can:

Build a more diversified diet: With tracking, you might notice a recurring pattern or lack of certain food groups in your diet. This can encourage you to include a greater variety of nutrients and minimize potential nutrient deficiencies.
Develop your own nutrition knowledge: The process of tracking helps you learn about different foods’ nutritional profiles. Over time, this knowledge allows you to make informed choices even when you’re not actively tracking.
Eat more mindfully: While it might sound counterintuitive, understanding the macros in different foods can help with mindful and/or intuitive eating. Instead of just thinking of macros as numbers you need to hit, they can also help you better start connecting what you eat with how you feel.

Benefit #2: Tracking helps ensure you’re eating enough

Tracking macros isn’t just for weight loss. Athletes, bodybuilders, or those who practice high-intensity workouts have significant calorie and nutrient demands.

Tracking can help you make sure you’re meeting those energy demands, and will also:

Support your workouts: Ensuring you’re meeting your macro targets can help you optimize performance and muscle gain. For those wondering, “Do you have to track macros to gain muscle?”—it can provide an edge.
Promote muscle recovery: Adequate protein intake, tracked and ensured through macro counting, is essential for muscle repair and growth.
Inhibit metabolic slowdown: Dieting for long durations doesn’t “damage” your metabolism, but the body does adapt to weight loss—expending less energy by slowing down your metabolism. Tracking your macros can ensure you’re getting enough protein, and not creating too large of a caloric deficit, both which can limit metabolic slowdown.

Benefit #3: Tracking provides insights into how different foods affect your body

It’s not just about calories; It’s about how those calories make you feel. Tracking macros can reveal more than just numbers:

Food intolerances and sensitivities: While macro tracking isn’t necessarily about tracking specific foods, being aware of the amounts and types of food you eat might help you notice patterns. Over time, if you notice bloating, fatigue, or any adverse reactions after consuming certain foods, it might indicate an intolerance or sensitivity.
Energy levels: By tracking your macros along with tracking changes in your mood, energy levels, or athletic performance, you can start to see the effects of various macronutrient ratios or splits. For instance, some might find that eating more carbs improves their energy levels and workout performance. On the other hand, some might find that eating more protein helps balance their mood and appetite.
Mood and Mental Well-Being: The correlation between diet and mental health is becoming more clear.3 Tracking might help identify patterns between consuming certain foods and mood fluctuations. For example, excessive sugar intake might be linked to mood swings for some individuals.

Armed with these insights, it can be easier for you to make informed decisions, letting you tailor your diet not just for physical results, but for mental and emotional well-being as well.

Other drawbacks of tracking macros

While tracking macros provides many with the clarity and direction they seek for their dietary habits, it’s not without its shortcomings.

Drawback #1: Tracking can be time-consuming and tedious

The commitment to diligently logging every morsel is no small feat. You’ll have to be prepared for:

Constant vigilance: For those who try to achieve the most precise tracking, everything—from the splash of milk in your coffee to the extra drizzle of dressing on your salad—has to be accounted for. This requires consistent attention to detail.
Challenges of eating out: With conventional macro tracking, dining out becomes a game of estimations. While some restaurants offer nutritional information, many don’t, making it tricky for those keen on accurate tracking. Certain macro tracking methods, however, like our Hand Portion method, can help you track consistently—and a little more easily—when eating at restaurants.
Impact on social life: The need to constantly measure and log can interfere with social engagements, turning simple pleasures like shared meals into complex (and awkward) calculations.

Drawback #2: It’s impossible to calculate the exact amounts

Not everything we consume comes with a neat nutrition label. Even when foods do come with a nutrition label, there can be inaccuracies in the reported nutritional information. Other aspects that make accurate tracking difficult include:

Homemade meals: If you’re eating a dish prepared by someone else or a recipe that doesn’t have a detailed nutritional breakdown, it’s a challenge. This requires you to dissect ingredients and quantities, which isn’t always feasible.
Varied nutritional profiles: Even foods that seem consistent, like fruits and vegetables, can have varied macro profiles depending on factors like ripeness, storage, and preparation method.
Potential for errors: Reliance on macro-tracking apps and databases might lead to inaccuracies. Research shows that these sources of information can often be off by quite a large percentage, plus different sources may provide varied data for the same food item, leading to confusion.

Drawback #3: Tracking doesn’t account for food quality

Achieving macro targets doesn’t automatically mean you’re eating a nutritious diet.

You’ll also want to keep in mind:

Necessary micronutrients: Focusing solely on macros might lead to neglecting essential micronutrients. Vitamins, minerals, phytonutrients and other compounds play crucial roles in overall health.
Holistic health: Consuming processed foods that fit your macro profile might meet numerical goals, but your body also needs fiber, antioxidants, and other beneficial compounds predominantly found in whole foods.
Digestive health: Two foods might have similar macro profiles but very different fiber content. White bread and whole grain bread, for example, have very similar macro profiles, but their fiber and phytonutrient contents vary greatly. Overlooking this aspect can impact digestion and overall gut health.

While macro tracking offers a structured approach to achieving certain nutrients, it’s essential to approach it with a broader perspective on health and nutrition. Being aware of these drawbacks can lead to more balanced (and healthier) choices.

How exactly do I track my macros?

Tracking macros can feel like a daunting task, especially with the plethora of information available. The key is to find a method that’s both accurate and sustainable for you.

The basics of macro tracking

Before diving into the tools and methods, there are some general things you should know about tracking and logging:

Understand food labels: Being able to read and interpret nutrition labels is a fundamental skill. Learn what each section means, including ‌serving size, total calories, and macronutrient breakdown.
Consider investing in a digital food scale: A reliable digital kitchen scale can productively support your macro tracking. It gives precise measurements, ensuring that you’re logging the exact portion you’re consuming.
Remember that consistency is key: Whether you’re estimating or weighing your food, being consistent in your method will provide the most reliable results over time.

Traditional weighing and measuring

When cooking and preparing meals for yourself, the best way to calculate macros is by weighing and measuring them. Here are some tips on how to do so successfully:

Use a food scale: Weigh your ingredients before cooking or mixing together. For instance, if you’re making a chicken salad, weigh the raw chicken, vegetables, and any other components separately.
Consider measuring cups and spoons: While not as precise as scales, they’re useful for liquids or ingredients that are challenging to weigh.
Account for cooking: The weight of certain foods can change significantly when cooked. For example, 100 grams of raw chicken won’t weigh the same once grilled. Make sure that you know how your food might change, and stay consistent with how you measure and track it.

Precision Nutrition’s Hand Portion method

For those who find weighing every ingredient cumbersome (probably the majority of us!), the Hand Portion method offers a quicker and easier approach:

Protein portions: The size of your palm is a good estimation for a single serving of protein from sources like chicken, beef, or tofu.
Vegetable portions: A fist-sized ‌portion is typically recommended for veggies.
Carbohydrate portions: For carb-rich foods like grains, rice, fruit, or potatoes, a cupped hand represents a portion.
Fat portions: For fats, the thumb’s size is a general guideline, applicable to oils, butters, nuts, and seeds.This method is convenient, easy to understand, and excellent for those who prefer flexibility and fewer calculations.

And because each hand portion correlates to an approximate amount of each macronutrient, calorie and macro counting is more or less built into this system.

Our internal research shows that using hand portions to track your macros is 95% as accurate as carefully weighing, measuring, and tracking your food, but with substantially less time, and the convenience of having your hand—your measuring tool—with you everywhere you go.

Digital macro tracking tools

Tools like Cronometer, fatsecret, and My Macros+ can also be helpful aids in macro tracking.

They best serve those who want to get the most accurate numbers for their macros and are willing to put up with the tradeoffs of such meticulous tracking. These tools usually have food databases, barcode scanners, and other features to log and save custom recipes.

But in some cases, tools like this contribute to the risk of disordered eating habits (or fueling the thought patterns that can lead to disordered eating).

What else you need to know about tracking macros

Tracking your macros isn’t just about food math or adhering to specific ratios: It’s a personalized approach to understanding your body’s unique nutritional needs.

Here are some general reminders as you set out on your macro-tracking journey:

Every individual is unique: The standard macro ratios you often see (like 40% carbs, 30% protein, and 30% fat) are general guidelines. Depending on a wide variety of factors, your ideal ratio might look different.
It’s more than three numbers: Apart from carbs, protein, and fats, consider tracking fiber, micronutrients (like vitamins and minerals), alcohol, and water intake. This ensures a well-rounded approach to nutrition.
Macros and exercise: Depending on how active you are, your macro needs will vary. For example, if you’re doing intense workouts a few days a week, your body might benefit from a higher intake of carbs. After a strength training session, additional protein can aid in muscle recovery.
Stress and sleep impact nutrition: Your stress levels and sleep patterns can influence how your body processes and uses nutrients.4 Someone under chronic stress or with disrupted sleep might need to adjust their macro distribution.
Avoiding obsession: While tracking can be beneficial, it can also lead to an unhealthy obsession with numbers. Remember, it’s a tool for understanding and not a strict rule.
Biofeedback is key: Always consider signs from your body. If you’re constantly tired, hungry, or moody, it might be time to reassess and adjust your macro ratios, even if they don’t align with “recommended” values.
Adjust and re-evaluate: Our bodies change, and our nutritional needs do, too. Periodically reassess your macro ratios in the context of your current health goals, activity levels, and how you feel day-to-day.
Consult a professional: If you’re ever in doubt or feel overwhelmed, consult a professional coach. They can offer personalized guidance, ensuring you’re nourishing your body optimally.

Find your ideal macronutrient ratio

Every individual’s macro needs differ. Lots of factors—like age, gender, activity level, and more—play a role.

Precision Nutrition’s Macronutrient Calculator can offer an ideal starting ratio.

If tracking macros aligns with your goals, this tool can help you begin with personalized advice.

Remember, it’s always about balance and what feels right for your body.

References

Click here to view the information sources referenced in this article.

The post Should you track your macros? appeared first on Precision Nutrition.

Everything you need to know about calculating your daily calorie needs

Reviewed by Brian St. Pierre, MS, RD

Calorie manipulation—whether to lose weight or gain muscle—seems simple.

After all, it’s just math… right?

Sort of. But it’s tricky.

Your body is a complex machine. In order to determine how many calories your body needs to achieve your goals, you need to first understand how your body burns (and stores) calories.

Want to find out more about what your body does with calories? Keep reading.

What’s the average necessary daily calorie intake?

The concept of a calorie is grounded in tangible science: One calorie equals the energy needed to raise the temperature of 1 gram of water by 1 degree Celsius.

Caloric needs can vary significantly from person to person, depending on various factors. These factors include your gender-assigned-at-birth, age, height, and overall lifestyle.

Generally speaking, adults require approximately 1,600 to 3,000 Calories per day.

(Yes, that’s a huge range. So obviously, your individual needs might differ.)

The foods you eat and their quantities dictate the number of calories you consume.

Consuming more calories than your body expends leads to weight gain, while consuming fewer calories than your body expends in weight loss—including fat and eventually muscle mass.

Making food choices based on calorie count is a common practice for people striving to lose or maintain weight. Calories are derived from the macronutrients of carbohydrates, fats, proteins, and other sources like alcohol.

The timing and frequency of meals also impact energy use, as your body’s energy expenditure fluctuates throughout the day.

What factors affect how many calories you need per day?

As we mentioned above, several factors influence your daily calorie needs. Let’s go into more detail about these factors and how they work together.

1. Age

As you age, your metabolism naturally slows down, so your body requires fewer calories.

This is why teenagers, with their active growth phases, usually need more calories compared to middle-aged adults.

2. Height and weight

Your physical dimensions (height and weight) as well as your body composition (muscle and fat ratios) play a role in caloric calculations.

Those who are larger—either taller, or they have a higher percentage of muscle mass—may burn more calories at rest and require more calories to sustain their daily needs.

3. Gender and hormones

Gender-assigned-at-birth and hormonal differences significantly influence caloric needs.

Men often have higher muscle mass and a faster metabolism, necessitating more calories.

Affected by hormonal fluctuations, women may experience appetite and energy expenditure variations throughout their menstruating years.

4. Activity level

Your lifestyle and activity level have an enormous impact on caloric requirements.

Those with physically demanding jobs or who engage in vigorous exercise will naturally burn more calories and need a higher intake to maintain energy balance.

Of course, the reverse is true for those who have sedentary jobs (such as desk jobs) and don’t intentionally exercise much.

5. Medical conditions and medications

Certain medical conditions, like thyroid disorders, can affect your metabolism and alter your caloric needs.

Additionally, certain medications might influence appetite, energy expenditure, or nutrient absorption, further impacting your daily calorie needs.

6. Basal Metabolic Rate (BMR)

Your basal metabolic rate represents the energy your body expends at rest to perform essential functions like breathing, circulating blood, and maintaining body temperature.

BMR is influenced by genetics, muscle mass, and age, all of which contribute to your daily caloric requirements.

We’ll discuss BMR and how it works alongside other body processes in greater detail below.

7. Goals

Whether you aim to lose weight, gain muscle, or maintain your current physique, your goals shape your caloric needs.

Weight loss typically involves a controlled reduction in caloric intake, while muscle gain demands additional calories to support growth and repair.

What processes affect how you burn calories?

Here are the various ways your body burns calories.

Exercise Activity Thermogenesis (EAT)

EAT refers to the energy your body expends during intentional physical activity, such as walking, running, lifting weights, fitness classes, or any other exercise you incorporate into your routine.

Contrary to common belief, EAT constitutes a relatively small portion of your total energy expenditure—approximately five to ten percent on average.

(Like everything, this percentage can vary.)

For most individuals, while EAT is undoubtedly beneficial for overall health and well-being, its direct impact tends to be minimal; the broader context of your overall energy expenditure matters more.

Non-Exercise Activity Thermogenesis (NEAT)

Non-Exercise Activity Thermogenesis (NEAT) encompasses the calories burned through your everyday physical movements outside of structured exercise routines.

It’s the energy your body expends when you engage in activities like cooking, cleaning, shopping, or even fidgeting—actions that don’t fall under planned exercise or sports.

Despite its inconspicuousness, NEAT holds remarkable potential to influence your metabolic rate and calorie burning. NEAT can contribute up to 15 to 30 percent of your daily caloric expenditure. While it’s not a substitute for vigorous workouts, that’s a noteworthy portion of the calories you burn every day.

Environmental conditions, genetics, job type, and lifestyle all contribute to NEAT’s variability from person to person. A sedentary job and an active profession might result in notable differences in daily calories burned.

Research has highlighted NEAT’s role in promoting wellness. A study tracking over 12,000 women for 12 years demonstrated that activities like fidgeting could mitigate the risks associated with prolonged sedentary behavior.

If you want to increase your NEAT, subtle changes like opting for a standing desk at work instead of sitting—which burns more calories per hour—can help.

NEAT’s influence extends beyond just calorie burn—it encourages a lifestyle that values movement throughout the day. This impacts on your overall energy balance—but maybe even your long term quality of life too.

Basal Metabolic Rate (BMR)

BMR, often referred to as your “resting metabolic rate,” represents the energy your body expends to maintain essential functions while at complete rest.

These include vital activities like your heartbeat, respiration, cell regeneration, body temperature maintenance, and all the other foundational biological activities required to sustain life when you’re inactive.

BMR calculators tell us that, on average, BMR constitutes about 60 to 70 percent of your daily energy expenditure. However, accurate BMR calculation requires a 12-hour fast, sufficient sleep, and absolute rest devoid of physical exertion.

Age, body composition, hormones, and body shape influence your BMR:

Children and adolescents exhibit higher rates due to ongoing growth demands, while adults experience a gradual decline as the body shifts from building to breaking down.

Individuals with more muscle have higher BMRs, as muscles demand more energy for maintenance. Conversely, higher proportions of body fat will lower BMR since fatty tissue requires minimal energy upkeep.

Gender-assigned-at-birth also matters, with men generally possessing higher BMRs due to higher average muscle mass.

Hormones, like thyroxine from the thyroid gland, also influence BMR. Thyroxine levels correlate with metabolic rate: Elevated levels increase BMR, while reduced levels decrease it.

Thermic Effect of Food (TEF)

The Thermic Effect of Food (TEF) is how your body expends energy during the processes of digestion, absorption, and metabolism of the food you consume.

Think of TEF as the energy cost your body pays to process the nutrients from your meals.

TEF accounts for roughly ten percent of your caloric intake in a day. So, if you consume 2,000 calories, around 200 calories are expended just through eating and digestion.

The composition of your food profoundly influences TEF. Different macronutrients (carbs, fats, and protein) require varying levels of energy for digestion and metabolism.

Protein and complex carbohydrates have a higher thermic effect, demanding more energy for breakdown. In contrast, fats and simple carbohydrates have a lower thermic effect, necessitating comparatively less energy expenditure.

To delve into specifics, here’s how macronutrients impact TEF:

Fat: 9 calories per gram; TEF ranges from 0-5 percent
Carbohydrate: 4 calories per gram; TEF ranges from 5-15 percent
Protein: 4 calories per gram; TEF ranges from 20-30 percent

This is one of the reasons a high-protein diet has a metabolic advantage and contributes to prolonged satiety. Same with choosing minimally processed, complex carbohydrates over simple carbohydrates.

Fats exhibit the lowest thermic effect, but despite this, healthy fats like those found in avocados, salmon, nuts, and seeds play vital roles in maintaining bodily functions, safeguarding organs, and providing energy source.

Factors like age, insulin resistance, and physical activity levels also influence TEF. For example, physically active individuals experience higher TEF.

And in case you’ve ever wondered, what you eat is definitely more important than when you eat. While some believe a large breakfast boosts daily calorie burn, the impact of meal timing on TEF remains inconclusive.

TDEE: Your Total Daily Energy Expenditure

Total Daily Energy Expenditure (TDEE) is the comprehensive sum of energy your body expends in a single day.

These components, which we’ve discussed above, add up to your TDEE:

Basal Metabolic Rate (BMR)
Your BMR reflects the calories your body consumes while performing essential functions at rest. This constitutes roughly 70 percent of your TDEE and encompasses activities like breathing, circulating blood, and supporting brain function.
Thermic Effect of Food (TEF)
TEF denotes the energy needed to digest, absorb, and metabolize the foods you consume. Around 10 percent of your TDEE stems from TEF, but this can vary based on your diet. Foods high in protein or complex carbs require more energy for processing, boosting TEF.

Exercise Activity Thermogenesis (EAT)
EAT contributes a small portion, approximately 5 percent, to your TDEE. It includes the calories burned during intentional exercise like hitting the gym, jogging, or yoga.
Non-Exercise Activity Thermogenesis (NEAT)
NEAT accounts for the remaining 15 percent of your TDEE. It includes the energy expended during your daily non-exercise activities, such as walking, fidgeting, and household chores.

As you can see, BMR is the calorie-burning foundation, and is boosted by EAT, NEAT, and TEF.

The sum of these define your daily calorie needs and calories burned.

If you’re working toward a specific fitness goal—weight loss or muscle gain, for example—your TDEE and your calorie needs will change as you progress. As you lose fat or build muscle, your metabolism will adapt to your new body composition, impacting your calorie needs along your fitness journey.

We can help you meet your goals

Knowing—and meeting—your daily calorie needs is integral to many health and fitness goals.

To figure out how many calories you need to meet your goals, try our Weight Loss Calculator or Ultimate Macro Calculator.

Whatever your goals, Precision Nutrition can help you reach them.

The post Everything you need to know about calculating your daily calorie needs appeared first on Precision Nutrition.

Zone 2 cardio: Flaky fitness trend or worthy pursuit?

Reviewed by Brian St. Pierre, MS, RD

“Cargo pants are back.”

This was the news that Brian St. Pierre, PN’s director of nutrition, broke when we met.

(St. Pierre, a father, found this out via his 12-year-old daughter.)

Why does this matter? Apparently, a certain type of exercise is running a parallel cycle: An old trend resurfacing as a new “it” thing.

Cardio’s back, baby.

Specifically, zone 2 cardio—also known as steady state cardio, low intensity steady state cardio (LISS), or what your treadmill may call the “fat burning zone” (more on this term later).

When I got into the fitness industry over a decade ago, cardio was at its peak of being disrespected.

“Are you trying to lose all your muscle??” the naysayers said.

St. Pierre—who’s coached top athletes in the NBA, NFL, MLB, and the NHL—remembered:

“You either did intervals, or you lifted. Maybe both. Steady state cardio was for endurance athletes only.”

Now, as steady state cardio makes its triumphant return, interval training seems to be getting tagged as overrated. (Lifting, of course, is as badass as ever.)

So, what’s the deal? Is there a “best” form of cardio? Is zone 2 exercise worthy of the hype?

In this article, you’ll find out. You’ll also learn:

What zone 2 cardio is (and how to know when you’re “in it”)
How much zone 2 cardio you should do per week to reap the health and fitness benefits
How zone 2 cardio compares to other forms of exercise
What the potential downsides of zone 2 cardio are—and how to mitigate them

Let’s get to it.

What is “zone 2 cardio,” anyway?

St. Pierre struggled to give a simple answer to this question. Not because he didn’t know, but because it’s a trickier question than you might think.

In a nutshell though:

Zone 2 cardio is sub-maximal aerobic training—meaning, aerobic exercise that’s performed below your maximum effort.

But St. Pierre offers some caveats:

“Zone 2 training could mean different things in different contexts,” he says.

“How elite athletes measure and train zone 2 is going to be different from what my mother would be doing.”

Elite endurance athletes use precise (often expensive) tools to ensure they’re in zone 2 (such as lactate meters and power meters). They strive to improve zone 2 fitness to maximize performance.

Regular people, though, tend to train in zone 2 without using gadgets—just some simple body awareness cues—with the likely goal of improving overall health.

Zone 2 cardio examples

Any intentional physical activity that feels stimulating, but still relatively easy—like you could go for an hour, or even hours—counts as zone 2 cardio work.

For example:

Casual cycling
Using the elliptical machine
Hiking or walking uphill
Rucking (walking with a weighted backpack or vest)
Slow jogging on flat terrain
Rowing (using a machine, or if you’re lucky, a canoe on a calm lake)

Zone 2 cardio compared to other cardiovascular “zones”

Different levels of exertion—as measured by heart rate—are categorized into five different “zones.”

(This is a common model, but here are other zone models that have seven zones. And models that are based on power rather than heart rate. See how quickly this can get complicated?)

Each zone will use different energy sources at different rates, and will have unique benefits, as the table below shows.

Zone
% of Max Heart Rate
Main Energy source*
Feels like…
Examples
Benefits

1
<60%
Fat
Comfortable; can nasal breath easily and hold a conversation
Walking or light household activities
Increases overall activity, improves blood flow

2
60-70%
Fat
Can maintain nasal breathing, but not comfortably
Light jogging, hiking, cycling, elliptical
Improves aerobic base without impeding recovery

3
70-80%
Fat and carbs
Tough to maintain a conversation; will need to start breathing heavier
Jogging or cycling at faster pace (but not sprinting)
Improves aerobic and anaerobic fitness, and lactate threshold

4
80-90%
Carbs
Huffing and puffing; might be able to get out a few words
Running, cycling or using a machine for for 1-4 minute sprints
Improves power output, VO2 max, lactate threshold, and overall athletic performance

5
>90%
Carbs
Near or at maximal effort; heart pounding and talking is impossible
Maximal sprinting
Improves VO2 max, heart rate max, and fitness at maximal levels

*Exercise intensity is the most important determinant of which energy source is used during exercise. However, the proportion of energy sources used is affected by several factors, including exercise duration, age, sex, body composition, training status, and diet.

Three big benefits of zone 2 cardio

So, why might you incorporate zone 2 cardio work into your routine (or suggest your clients do the same)?

Let’s discuss three strong arguments for jumping on this trend.

Benefit #1: It builds your aerobic base.

St. Pierre offers this analogy:

“Imagine your overall cardio fitness is a pyramid: The base is your aerobic fitness, and the top is your peak anaerobic fitness,” he says.

“If you only train the peak, the structure is top heavy; it’s not built to last.”

This is one of the biggest assets of zone 2. Training at the peaks may be fun (in a masochistic way), but it’s not the best way to build your base.

To see how this works, let’s use an example with St. Pierre’s sport of choice: Hockey

On the ice, you’ll be mostly fueled by the anaerobic system.

With a strong aerobic base, you’ll recover quickly between “sprints” on the ice while resting on the bench.

Without a good aerobic base, your body may actually stay in an anaerobic state while you’re bench-warming. This not only inhibits recovery; it also drains precious energy reserves.

(And if you burn through your reserves in the first period, those second and third periods are going to suck.)

This ability to adapt to changes in physical demands is called metabolic flexibility4—and zone 2 cardio is particularly good at enhancing it.

With good metabolic flexibility, your body can toggle between energy sources as needed (instead of using mostly glucose or mostly fat all the time) to power activity, leading to better endurance, power, and performance.

Benefit #2: It’s exercise that gives more than it takes.

Intense workouts are both mentally and physically draining. They also “cost” a fair bit, from a recovery perspective.

Not zone 2 exercise.

“Zone 2 cardio may even help your recovery in between sessions,” says St. Pierre. “At worst, it’s going to be recovery neutral.”

Cycling on a bike at a relatively low intensity for 45 minutes might not be the most fun, but it’ll improve your overall fitness without adding much stress or demanding recovery in the same way intervals would.

If you have time to train five hours per week, but only have the energy to train all out for two to three hours, that still leaves you with time to train—just at a lower intensity.

Many folks have an “all or nothing” mindset and get mad at themselves for not being able to train like a beast for all five hours. But you don’t need to. Three hours of intense training and two hours of low intensity training is amazing.

Benefit #3: It boosts mitochondrial health—which might help you live better, longer.

One of the promises of zone 2 is that it can improve mitochondrial health.

Better mitochondrial health means a lowered risk of many diseases, such as type 2 diabetes, cardiovascular disease, metabolic syndrome, and cancer.5

Zone 2 cardio might be the most effective form of exercise to maximize mitochondrial health6 (though the research supporting this has participants doing many hours of zone 2 work per week).

Fortunately, all physical activity—including interval and resistance training—supports and improves mitochondrial health.7 8 9

Plus, effectiveness is a spectrum. Obsessing over having “the best mitochondrial health possible” is pointless if you can’t consistently perform the amount of exercise it takes to get there.

“How do I know if I’m in zone 2?”

Understandably, many people (including your clients) will ask. There are several ways to assess if you’re in zone 2, ranging from “fancy and high-tech” to “luddite-approved.”

Tracking method #1: Gadgets

If you’re a high level endurance athlete fixated on tracking hard data, a lactate meter will be your most accurate measurement tool.

If you’re just looking to achieve better overall health and aerobic fitness, you can use a heart monitor. (Try a chest strap or a wearable wrist watch that tracks heart rate.10)

Tracking method #2: Math

If you want to use your heart rate to calculate if you’re in zone 2—which is about 60 to 70 percent of your heart rate max—you first have to figure out your max heart rate.

The simplest way to estimate your heart rate max is to take 220 and subtract your age. Calculate 60 to 70 percent of that number, and you’ll get your target zone 2 heart rate range.

For example, if you’re 42 years old:

220 – 42 = 178 beats per minute is your maximum heart rate

0.6 (or 60%) x 178 = 106.8

0.7 (or 70%) x 178 = 124.6

So, if your heart rate is between 107 and 125 beats per minute, that puts you in zone 2.

(Another common approach: Take 180, subtract your age, and that’ll give you the top of your zone 2 range.)

Of course, if you’re in that range and can’t talk, nasal breath, or focus on anything other than just… keep… going, you’ll know you’re not in zone 2.

Sometimes, the body knows best. Which brings us to…

Tracking method #3: Body awareness

Without gadgets or formulas, can tell if you’re in zone 2 if:

You’re doing a form of cardio that requires effort—but also feel like you could perform it for an extended period of time
You can breathe through your nose
You can talk (but perhaps not sing very well)
You could pay attention to a podcast, movie, or have a thoughtful conversation

As St. Pierre eloquently put it:

“When you’re done with your session, you should be able to say you could do it again if not for time and boredom.”

TL;DR: Zone 2 work shouldn’t crush you.

How much zone 2 cardio should you do per week?

The shortest (and most practical) answer: Whatever you can fit in.

If you have more time and want some specificity, the WHO and the CDC suggest between 150-300 minutes of moderate-intensity aerobic activity per week.11 12

Weekly, that could look like three 30 minute-sessions, two 45 minute-sessions, or one longer 90-minute session.

But don’t get bogged down by specifics. Any cardio is great if you haven’t been doing any.

How long should zone 2 cardio sessions be?

You’ll commonly hear sessions need to be at least 45 minutes.

Your aerobic system doesn’t fatigue easily during zone 2 work, so duration is somewhat important if you’re aiming to maximize adaptations.

If you go with the WHO and CDC’s guidelines, two to three 45 to 75 minute sessions of zone 2 cardio per week is pretty ideal. (Note: If you’re a competitive athlete, you’ll probably need more.)

But if you can only fit in 25 or 30 minutes a week total, it’s not pointless.

“Any amount of activity improves health, so while yes, more is better, anything you can get in will make a difference for your wellbeing,” says St. Pierre.

You may not get the maximum benefits by doing less, but you’ll experience many amazing health improvements by getting in some cardio.

Factor in your goals.

Don’t get so fixated on zone 2 that you dedicate all your workout time to it and lose the benefits you can get from other kinds of training.

And, consider your fitness priorities.

If you want to build muscle and strength, resistance training should be the focus of your training. (In other words: Don’t cut your strength workouts in half just to squeeze in ideal zone 2 training targets.)

“I hate cardio” and other barriers to zone 2 work

Have you ever seen the show Suits? It’s not the Sopranos, but it’s entertaining and full of tea.

St. Pierre hadn’t seen it—that is until he started watching it while doing zone 2 work on his bike at home.

Zone 2 training isn’t his favorite way to train. With this, he found a way to make it enjoyable.

If you hate cardio, find ways to turn down the suck.

Here are a few ways to do that.

Consume that sweet, sweet content.

Whether it’s watching a fun TV show or listening to an audiobook or podcast, you can offset the tedium of zone 2 cardio with something you enjoy.

Play.

You can also get zone 2 work with sports or various leisure activities.

Personally, I like to shoot around the basketball with my heart rate monitor on. (Yes, there will be times I’m at a higher heart rate zone than what is truly zone 2, but that’s okay. I’m not an elite endurance athlete, so precision isn’t crucial.)

Grab your frisbee, pickleball racket, or ball-of-choice, and have fun.

Make it work with your schedule—and life.

“I just don’t have the time.”

If this is your primary obstacle, incorporate zone 2 cardio in a way that supports your life.

Some examples:

If you can, bike to commute to work. Especially in busier cities with lots of traffic, this can actually be more time efficient than driving or taking transit.
Run your errands with a purpose. Walk briskly to the store (or around the mall), and carry your groceries if you can.
Do domestic chores like you mean it. More laborious house work such as cutting the grass, shoveling the snow, or vacuuming—anything that takes a while and takes some effort—counts.
Run around with other animals. Your kids and your pets are hard to keep up with, right? Make their week and chase after them at the park or local rec center. Alternatively, pull them in a wagon or take a brisk walk pushing the stroller.

If these activities don’t keep you in zone 2 the entire time, that’s okay. These are just ideas for those who simply don’t have the time for more structured cardio.

Start with less.

If 45 minutes of anything still sounds like too much, just start with 10 minutes. You can always build up from there.

Ignore what’s optimal, and integrate what’s practical.

Something is truly better than nothing. (If you’re strapped for time, remember that line.)

Another tool in the kit

Trends in the fitness industry are cyclical. (Kind of like trends in pants-with-pockets.)

Training styles will come and go. When one comes back in, remember this and temper your response. Nothing—no food, exercise, or supplement—is a magic bullet.

The zone 2 cardio trend has been awesome for re-inspiring folks (including myself and St. Pierre) to do more cardio.

It’s also been confusing to some, leaving them even more stressed about how to train “the optimal way.”

At PN, we’re less fussed about what’s theoretically optimal than what’s practically optimal. Do the best you can. Find activities you enjoy. And do those consistently.

References

Click here to view the information sources referenced in this article.

The post Zone 2 cardio: Flaky fitness trend or worthy pursuit? appeared first on Precision Nutrition.

Ozempic for weight loss: What coaches (and clients) need to know about GLP-1 drugs

Angela Fitch’s family history of obesity caught up to her at age 40, when she was pregnant with her first child.

As a physician and obesity medicine specialist, Dr. Fitch knew the lifestyle levers to pull—and she had the financial means to yank them hard.

After giving birth, she lifted weights with a trainer twice a week. She sweated through one Peloton workout after another and tracked her food intake on MyFitnessPal.

Nevertheless, for the next decade, Dr. Fitch lost (and regained) the same five to ten pounds. Her blood pressure crept upward. Then came a sleep apnea diagnosis.

As her 50th birthday neared, Dr. Fitch decided to take the advice she gave her patients. She went on medication. (And, she lost 30 pounds.)

In the years since, Dr. Fitch has occasionally stopped her meds. For a few months, she maintains her results.

Eventually, however, the scale climbs back. For now, she’s decided that she’ll be on medication long-term.

If you’re a coach, how does this story land with you?

Does it…

… Make you feel disappointed? Does this seem like a story of someone “giving up” or “not trying hard enough”?

… Inspire you with a sense of awe? That modern medicine has figured out how to treat yet another chronic disease?

… Bring up questions? Like wondering about the effects of being on medication—potentially long-term? (Or if weight loss is even that relevant—so long as a person is eating healthy and exercising regularly?)

Dr. Fitch is now president of the Obesity Medicine Association and chief medical officer of Known Well, a primary care and obesity medicine practice in Needham, Massachusetts. Regardless of how you feel about her story, it illustrates what can initially seem like an inconvenient truth for those of us in the health coaching industry:

Behavior change on its own isn’t always enough.

For many people with obesity, semaglutide (Ozempic, Wegovy, Rebelsus), tirzepatide (Mounjaro, Zepbound), and other glucagon-like peptide-1 receptor agonists (GLP-1 RAs) serve as valuable tools that make significant and lasting weight loss possible.

But for health coaches, these drugs can seem like an existential threat.

You might wonder:

‘Who needs a nutrition coach or a personal trainer when people can get faster, easier, and more dramatic results with drugs?’

However…

People need health coaches now more than ever.

In this story, we’ll explain why—and show you how to turn “the golden age of obesity medicine” into a massive career opportunity.

With fat loss, there’s no such thing as an “easy way out.”

To manage diabetes or treat cancer, most people consider it normal and natural to combine lifestyle behaviors with prescription medicine.

No one would tell someone with cancer, “You’re on chemo? Way to take the easy way out!”

However, that’s what many people with obesity hear when they mention medication or surgery.

For decades, much of society hasn’t viewed obesity as the disease that it is.

Instead, people have seen it as a willpower problem.

The remedy: “Just try harder.”

However, rather than motivating people to succeed, this “remedy” often encourages them to give up. (More importantly, the willpower theory isn’t based on science.)

In reality, people with obesity likely have as much willpower as anyone else.

However, for them, fat loss is harder—because of genetics and physiology, along with social, cultural, behavioral, and/or environmental factors that work against them.

Why is it so difficult to lose fat?

Imagine life 150 years ago, before the invention of the automobile. To get from point A to point B, you had to walk, pedal a bicycle, or ride a horse.

Food was often in short supply, too. You had to expend calories to get it, and meals would just satisfy you (but not leave you feeling “full”).

Today, however…

“We live in an obesogenic environment that’s filled with cheap, highly-palatable, energy-dense foods [that make overeating calories easy, often unconsciously], and countless conveniences that reduce our physical activity,”
says Karl Nadolsky, MD, an endocrinologist and weight loss specialist at Holland Hospital and co-host of the Docs Who Lift podcast.

You might wonder: Why do some people gain fat in an obesity-promoting environment while others don’t?

The answer comes down to, in large part, genetics and physiology.

(Obesity is complex and multifactorial. As we noted above, there are other influential factors, but your genes and physiology are mostly out of your control, and so medication might be the best tool to modify their impact.)

Genetically, some people are more predisposed to obesity.

Some genes can lead to severe obesity at a very early age. However, those are pretty rare.

Much more common is polygenic obesity—when two or more genes work together to predispose you to weight gain, especially when you’re exposed to the obesogenic environment mentioned earlier.

People who inherit one or more of these so-called obesity genes tend to have particularly persistent “I’m hungry” and “I’m not full yet” signals, says Dr. Nadolsky.

Obesity genes also seem to cause some people to experience what’s colloquially known as “food noise.”

They feel obsessed with food, continually thinking, “What am I going to eat next? When is my next meal? Can I eat now?”

Physiologically, bodies tend to resist fat loss.

If you gain a lot of fat, the hormones in your gut, fat cells, and brain can change how you experience hunger and fullness.

“It’s like a thermostat in a house, but now it’s broken,” says Dr. Nadolsky. “So when people cut calories and weight goes down, these physiologic factors work against them.”

After losing weight, your gut may continually send out the “I’m hungry” signal, even if you’ve recently eaten, and even if you have more than enough body fat to serve as a calorie reserve. It also might take more food for you to feel full than, say, someone else who’s never been at a higher weight.

Enter: GLP-1 drugs

In 2017, semaglutide—a synthetic analog of the metabolic hormone glucagon-like peptide 1—was approved in the US as an antidiabetic and anti-obesity medication.

With the emergence of this class of drugs, science offered people with obesity a relatively safe and accessible way to lose weight long-term, so long as they continued the medication.

How Ozempic and other obesity medicines work

Current weight loss medications work primarily by mimicking the function of glucagon-like peptide 1 (GLP-1), which is a hormone that performs several functions:

In the pancreas, it triggers insulin secretion, which helps regulate blood sugar.
In the gut, it slows gastric emptying, affecting your sensation of fullness.
In the brain, it reduces cravings (the desire for specific foods) and food noise (intrusive thoughts about food).

In people with obesity, the body quickly breaks down endogenous (natural) GLP-1, making it less effective. As a result, it takes longer to feel full, meals offer less staying power, and food noise becomes a near-constant companion, says Dr. Nadolsky.

Semaglutide (Ozempic, Wegovy, Rybelsus) and medicines like it flood the body with synthetically made GLP-1 that lasts much longer than the GLP-1 the body produces. This long-lasting effect helps increase feelings of fullness, reduce between-meal hunger, and muffle cravings and food noise.

Interestingly, by calming down the brain’s reward center, these medicines may also help people reduce addictive behaviors like problem drinking and compulsive gambling, says Dr. Nadolsky.

The growing effectiveness of weight loss drugs (especially in combination with lifestyle modifications)

Researchers measure a weight-loss medicine’s success based on the percentage of people who reach key weight loss milestones.

For example, most people start to see health benefits after losing five percent of their weight—and remission from disease after losing around 20 percent.

As the chart below shows, weight loss medicines have become increasingly effective at helping people to reach both milestones.

Medicine
% of people who lose 5% of their weight
% of people who lose >20% of their weight

First-generation weight loss medicines (Qsymia, Contrave, Metformin) 4 5 6
53-80%
10-20%

Semaglutide (Ozempic, Rybelsus, Wegovy) 7 8
86%
32%

Tirzepatide (Mounjaro, Zepbound) 9 10
85-91%
50-57%

Retatrutide (not yet FDA approved) 11 12
92-100%
80-83%

How do weight loss medications compare to traditional interventions?

In the past, weight loss interventions have focused on lifestyle modifications like calorie or macronutrient manipulation, exercise, and sometimes counseling.

Rather than pitting lifestyle changes against weight loss medicines or surgery, it’s more helpful to think of them all as tools.

As the graph below shows, the more weight loss tools someone uses—including coaching—the more significant the results.13 14 15 16

Fat loss often comes with powerful health benefits

For years, the medical community has told folks that losing 5 to 10 percent of their body weight was good enough.

Partly, this message was designed to right-set people’s expectations, as few lose much more than that (and keep it off) with lifestyle changes alone.

In addition, this modest weight loss also leads to measurable health improvements. Lose 5 to 10 percent of your total weight, and you’ll start to see blood sugar, cholesterol, and pressure drop.17

However, losing 15 to 20 percent of your weight, as people tend to do when they combine lifestyle changes with second-generation GLP-1s, and you do much more than improve your health. You can go into remission for several health problems, including:

High blood pressure
Diabetes
Fatty liver disease
Sleep apnea

That means, by taking a GLP-1 medicine, you might be able eventually to stop taking several other drugs, says Dr. Nadolsky.

Experts suspect GLP-1s may improve health even when no weight loss occurs.

“The medicines seem to offer additive benefits beyond just weight reduction,” says Dr. Nadolsky.

Research indicates that GLP-1s may reduce the risk of major cardiovascular events (heart attacks and strokes) in people with diabetes or heart disease.18 19 20 In people with diabetes, they seem to improve kidney function, too.21

The theory is that organs throughout the body have GLP-1 receptors on their cells. When the GLP-1s attach to these receptors in the kidneys and heart, they seem to protect these organs from damage.

For this reason, in 2023, the American Heart Association listed GLP-1 receptor agonists as one of the year’s top advances in cardiovascular disease.

Ozempic side effects

You’ve likely heard that slowed gastric emptying from GLP-1s can lead to nausea, constipation, and other GI woes.

That’s all true.

However, for most, these side effects are manageable, especially with the help of a few key strategies (which we’ll cover later).

For now, however, we’d like to hash out a particular downside you’ve likely heard about from the media—because it offers a huge opportunity for health coaches.

When people take GLP-1 weight loss medicines, about 30 to 40 percent of the weight they lose can come from lean mass.22 23 24

Put another way: For every 10 pounds someone loses, about six to seven come from fat and three to four from muscle, bone, and other non-fat tissues.

This statistic has been broadcast among many media outlets in recent weeks as a dire warning against taking Ozempic, Wegovy, or Zepbound.

Such stories often fail to mention two important caveats:

Caveat #1: People with severe obesity generally have more muscle and bone mass than others.

To understand why, imagine you were forced to wear a 100- or 200-pound body suit every day for a year. Everyday activities—getting in and out of chairs, walking to and from the mailbox, climbing steps into a building—would feel like a resistance workout.

That’s likely partly why bariatric surgery patients experience a nine-year extension on their life expectancy, despite 30 percent of their weight loss coming from lean mass. They have more muscle than average to begin with, and therefore can safely lose some.25 26

For people with severe obesity, the health boost from body fat loss offsets the health risk of muscle and bone loss, says Dr. Fitch.

That said, there’s a caveat to the caveat: People who are only 30 pounds or so overweight may not be starting out with muscle and bone mass to spare. Especially if they’re older, they may begin their weight loss journey already under-muscled, with relatively low bone density. In those people, another drop in lean mass and bone density can add up to big health problems.

However…

Caveat #2: Muscle and bone loss aren’t inevitable.

As Dr. Nadolsky puts it, “Muscle loss isn’t a reason to avoid treating obesity [with medication]. It’s a reason to do more exercise.”

This is where coaches can shine.

By showing clients how to adopt muscle-building behaviors like strength training, combined with adequate protein consumption, you can help people offset the worst of the side effects when taking these medicines.

The yo-yo problem

GLP-1s are expensive, costing roughly $1000 USD a month. As a result, many insurers either refuse to cover them or limit their coverage to a year or two.

Once the money runs out, people tend to go off the meds—and the hunger and cravings return.

If they’ve done little to change their foundational eating habits, this puts them at a significant disadvantage. If they’re not eating slowly and mindfully and improving satiety with veggies and lean protein, the return of hunger and food noise can be overpowering.

That’s likely why, in one study, participants who stopped taking semaglutide regained, on average, two-thirds of the weight they’d lost.27

Again, here’s another opportunity for coaches…

Use weight loss medicine as a key that unlocks lifestyle changes.

Weight loss medicines don’t render behavior-based strategies obsolete; they make them more critical.

When GLP-1 medicines muffle food noise and hunger, your client will find it easier to prioritize protein, fruits and veggies, legumes, and other minimally processed whole foods. Similarly, as the scale goes down, clients feel better, so they’re more likely to embrace weight lifting and do other forms of exercise.

According to a 2024 consumer trends survey, 41 percent of GLP-1 medicine users reported that their exercise frequency increased since going on the medication. The majority of them also reported an improvement in diet quality, choosing to eat more protein, as well as fruits and vegetables.28

This is great news, because, as mentioned above, lifestyle changes are critical to preserving lean mass and preventing regain, should clients choose to discontinue medication.

When working with clients on GLP-1s, keep the following challenges in mind.

Coaching strategy #1: Find ways to eat nutritiously despite side effects.

The slowed stomach emptying caused by GLP-1 drugs can trigger nausea and constipation.

Fortunately, for most people, these GI woes tend to resolve within several weeks.

However, if you’re working with a client who’s experiencing a lot of nausea, they won’t likely welcome salads into their lives with open arms. (Think of how you feel when you have the stomach flu. A bowl of roughage doesn’t seem like it’ll “go down easy.”)

Instead, help clients find more palatable ways to consume nutritious foods. (For example, fruits and vegetables in the form of a smoothie or pureed soup might be easier.)

Dr. Nadolsky also suggests people avoid the following common offenders:

Big portions of any kind
Greasy, fatty foods
Highly processed foods
Any strong food smells that trigger a client’s gag reflex
Sugar alcohols (like xylitol, erythritol, maltitol, and sorbitol, often found in diet sodas, chewing gum, and low-sugar protein bars), which can trigger diarrhea in some

Coaching strategy #2: Prioritize strength training.

To preserve muscle mass, aim for at least two full-body resistance training sessions a week.

In addition, move around as much as you can. Walking and other forms of physical activity are vital for keeping the weight off—and can help to move food through the gut to ease digestion.29 30

(Need inspiration for strength training? Check out our free exercise video library.)

Coaching strategy #3: Lean into lean protein.

In addition to strength training, protein is vital for helping to protect muscle mass.

You can use our free macros calculator to determine the right amount of protein for you or your client. (Spoiler: Most people will need 1 to 2 palm-sized protein portions per meal, or about 0.5 to 1 gram of protein per pound of bodyweight per day.)

Coaching strategy #4: Fill your plate with fruit and veggies.

Besides being good for your overall health, whole, fresh, and frozen produce fuels you with critical nutrients that can help drive down levels of inflammation.

In addition to raising your risk for disease, chronic inflammation can block protein synthesis, making it harder to maintain muscle mass.

(Didn’t know managing inflammation matters when it comes to preserving muscle? Find out more muscle-supporting strategies here: How to build muscle strength, size, and power)

Coaching strategy #5: Choose high-fiber carbs over low-fiber carbs.

Beans, lentils, whole grains, and starchy tubers like potatoes and sweet potatoes are more likely to help clients feel full and manage blood sugar than lower-fiber, more highly processed options.

(Read more about the drawbacks—and occasional benefits—of processed foods here: Minimally processed vs. highly processed foods.)

Coaching strategy #6: Choose healthy fats.

Healthy fats can help you feel full between meals and protect your overall health. Gravitate toward fats from whole foods like avocado, fatty fish (which is also a protein!), seeds, nuts, and olive oil—using them to replace less healthy fats from highly processed foods.

(Not sure which fats are healthy? Use our 3-step guide for choosing the best foods for your body.)

Coaching strategy #7: Build resilient habits.

It may go without saying, but the above suggestions are just the start.

(There’s also: quality sleep, social support, stress management, and more.)

Most importantly, clients need your help to make all of the above easier and more automatic.

And that’s the real gift of coaching: You’re not merely helping clients figure out what to eat and how to move; You’re showing them how to remove barriers and create systems and routines so their road to health is a little smoother.

That way, if they do need to stop taking medication, their ingrained lifestyle habits (that the medicine made easier for them to adopt) will make it more likely that they maintain their results.

References

Click here to view the information sources referenced in this article.

The post Ozempic for weight loss: What coaches (and clients) need to know about GLP-1 drugs appeared first on Precision Nutrition.

How to live the longest, healthiest life possible

None of us is getting any younger.

Take it from someone who’s old:

You don’t want to reach the Age of Senior Discounts with regrets about all the things you didn’t do to prepare your body and mind.

Fortunately, there’s a lot you can do, at any age.

In the following article, we’ll cover the best practices for aging well—preserving longevity, quality of life, and healthspan. They include:

The very short list of things you should avoid.
The much more detailed list of what you can do to get the most out of the time you have.
The most impactful way to combine a healthy life with a happy life.

Some are easy. Some take more effort. Many are common sense. All are supported by research, some of it going back decades.

But before we get into all that, we’ll start with something more fundamental.

Why do we get old?

Despite centuries of medical breakthroughs, everyone who’s been lucky enough to get old either has died or will die.

There’s a reason no one’s been able to find a loophole.

“Virtually all of our genes, and all of our vital systems, play a role in aging,” says biochemist Charles Brenner, PhD, chair of the Department of Diabetes and Cancer Metabolism at City of Hope National Medical Center.

Because there’s no “lone gunman”—no single gene that goes gray and takes everything else down with it—there will never be a single pill, potion, or practice to stop the process, let alone reverse it.

It doesn’t matter how much money goes into the search for an “off” switch.

“The anti-aging industry has been full of grifters for thousands of years,” Brenner says. “Overpromisers and underperformers.”

The modern roots of the industry go back to 1990, when a study in the New England Journal of Medicine showed promising results from administering human growth hormone to older men.1

It was a small study—just 12 men received hGH, with nine comparable participants serving as a control group.

But the results “were sensationalized by the press in a number of exaggerated reports,” according to biologist Richard F. Walker, PhD.2

That was enough to jump-start an anti-aging “gold rush,” Walker wrote—one that was commercialized from the jump.

The money is bigger today, with tech billionaires investing crypt-loads of cash in life-extension startups.3

But the problem they keep running into remains the same, Brenner says:

In terms of lifespan, humans have already exceeded the intended “warranty.”

What he means is that humans evolved to satisfy five basic priorities:

Avoid predation.
Acquire food.
Attract a mate.
Together with your mate, turn food into babies.
Make sure your babies live long enough to produce babies of their own.

If we had stopped there, we would be similar to all other animals. We would live as long as we’re reproductively capable, and then we’d expire.

But in the 300,000 generations since hominids split off from the great apes, we doubled our life expectancy.

That allowed some of our ancient ancestors to become active grandparents, which was a huge evolutionary advantage.4

Life expectancy doubled again in the past two centuries, thanks to breakthroughs in sanitation, nutrition, medicine, hygiene, and public safety.

And yet, despite all those gains in average lifespan, there remains a hard cap on maximum lifespan.

That’s because the aging process begins at birth and never stops.5

Once you get past your growth stage, your body becomes progressively less capable of repairing tissues and maintaining vital structures and functions.6

Two systems in particular drive the aging process.

The first is metabolism.

Your metabolic rate declines about 0.7 percent per year in your sixties and beyond. If you live to 95, your daily energy expenditure will be about 20 percent lower than it was in your late 50s.

That’s according to research from an international consortium of scientists who crunched four decades’ worth of metabolic data on thousands of participants of all ages.7

The problem isn’t just that elderly people lose muscle. Their remaining lean mass also burns fewer calories. That includes energy-hungry organs like the brain and liver. A slower metabolism means you’re more likely to store fat in your muscles, liver, heart, and other places it doesn’t belong.

Intramuscular fat, for example, is linked to lower strength and mobility, as well as elevated blood sugar and higher insulin resistance.8

The second is cognition.

With advancing age comes a long list of declining cognitive abilities:9

You’ll remember things less accurately, and take longer to pull up the memories you retain.
You’ll struggle to learn new words, and to recognize and retrieve words you already know.
New skills will be harder to master. It will also be harder to use your current skills in complex sequences.

The combination of physical and cognitive decline means you’re less able to do what you know how to do, and less capable of adapting to your changing circumstances.

But while the process itself is inexorable, there’s a lot you can do to slow it down.

How to age well: 4 evidence-based strategies

If you asked an expert to make a list of healthy aging strategies, it would probably have two parts. You’d expect the “do this” section to be more substantial, as it is here.

But it’s on the other side of the list that you’ll find your first line of defense against physical and mental decline.

“What you don’t do is at least as important as what you do.”

That’s according to Brian St. Pierre, MS, RD, Director of Performance Nutrition for PN.

You can probably guess most of the potential life-shortening behaviors:

Overeating
Smoking
Drinking to excess
Using non-prescription drugs to excess
Excessive unprotected sun exposure
Inactivity

All those things—along with infectious diseases and environmental pollutants—are what Brenner calls metabolic insults.

They all stress your metabolism and make it more difficult for your body to repair itself. (That’s the focus of Brenner’s research at City of Hope.)

On the proactive side of the list, you’ll probably find aspirational targets like:

Get a minimum of 150 minutes a week of moderate-intensity cardio, and do some form of resistance exercise twice a week.
Get seven to eight hours of sleep a night.
Maintain a “healthy” body weight, defined as a body-mass index (BMI) between 18.5 and 24.9.

The problem is, very few of us have the energy or ambition to check every item on the list. Just 6.3 percent of Americans collect the entire set, according to a 2016 study by the U.S. Centers for Disease Control and Prevention.10

So, from a public-health perspective, you could say the glass is 93.7 percent empty.

Or, from a personal perspective, you could pick and choose which practices and behaviors will have the most impact on your own health—and, by extension, give you the best chance for a long, satisfying life.

Make those your “big rocks,” the things you value most and will continue doing as long as possible.

Healthy aging strategy #1: Move more and preserve muscle.

In studies going back to the last century, participants who increased their levels of physical activity lowered their risk of dying of any cause by 15 to 40 percent.11

What does that mean?

Let’s look at one study:

Starting in the late 1970s, the British Regional Heart Study recruited thousands of middle-aged men. More than 3,000 were still in contact with the researchers 20 years later. By 2016, just over half of them had died, according to public records. 12

Participants who told researchers they increased their activity level were 24 percent less likely to die of any cause, compared to those who reported moving less.

Those who sustained modest activity levels were 17 percent less likely to die than the low-activity group.

Studies show even more powerful benefits when participants push themselves hard enough to increase their cardiovascular fitness.

Simply moving up from the lowest level of fitness—usually the bottom 20 percent of the study population—to a higher level significantly decreased the risk of dying of any cause in the following years.11

Moreover, the protective benefit of cardio fitness appears to be linear. That is, the higher your fitness level, the lower your risk of dying during any particular window of time.13

You don’t need to lose weight to get the benefits of fitness

If you’re among the two-thirds of Americans with a BMI of 25 or above (full disclosure: I’m with you), you can mitigate any potential weight-related disease risk through exercise and diet.

Studies show, for example, that increasing your maximum aerobic capacity (a.k.a. VO2 max), is consistently linked to lower all-cause mortality among participants classified as overweight and obese, even when they don’t lose weight in the process.11

Muscular strength and muscle mass are also correlated with a lower mortality risk.

So is resistance training—the process of trying to increase your strength and size—especially when it’s combined with cardio exercise.14,15,16

Finally, there’s walking speed. It’s one of the least known but most powerful predictors of who’ll live the longest.17,18 Which makes sense: Walking at a brisk pace requires a mix of muscular strength, cardio fitness, balance, and mobility.

You can make all of the above as simple as this:

“Move every day,” says Stuart Phillips, PhD, director of McMaster University’s Physical Activity Centre of Excellence, where he works closely with older adults who live near the campus in Hamilton, Ontario.

“Without daily movement, you go downhill fast.”

The specifics don’t matter nearly as much as the fact you’re doing something.

Healthy aging strategy #2: Upgrade your meal pattern.

A healthy diet, one based on minimally processed whole foods, also helps prevent many of the chronic diseases associated with aging, St. Pierre says.

Those foods include:

A wide variety of fruits and vegetables
Lean protein from both plant and animal sources
High-quality carbs (whole grains, beans and legumes, and tubers)
Fibrous fats (nuts, seeds, avocadoes) and extra-virgin olive oil and other cold-pressed oils

“The biggest thing to emphasize is the overall pattern,” he adds. “Whether you eat more carbs or more fats is a personal preference.”

Getting a variety of foods within each category is helpful. That’s especially true for fruits and vegetables. You’ll not only get an abundance of key vitamins and minerals, the water they contain will also help keep your body hydrated.

That’s important because, the older you get, the greater your risk of dehydration.

“It’s far more common in the elderly, due to medications and a reduced sense of thirst,” St. Pierre says. “And it can impact physical and mental health more profoundly in that group.”

Healthy aging strategy #3: Prioritize high-quality sleep.

Generally speaking, people who sleep less than seven or more than eight hours a night, and who go to bed and wake up at unpredictable times, are at higher risk for pretty much everything—obesity, diabetes, cardiovascular disease, and death from any cause.20,21

Establishing a regular, consistent sleeping-and-waking routine is probably the most powerful way to improve your sleep quality. (Bonus: It also helps to start that routine before midnight.)

One of the most impactful strategies to use to encourage good sleep is to employ a nightly bedtime ritual.

Just like Pavlov’s dogs learned to salivate at the sound of a bell, your body can learn to wind down with a custom-tailored pre-sleep routine.

About 30 minutes to an hour before bedtime, wrap up any stimulating activities (working, doomscrolling, intense exercise) and switch to activities that promote physical and mental relaxation. For example, read, take a bath or shower, do a mini yoga routine, or watch a favorite show.

Dim the lights, and maybe lower the thermostat a few degrees.

If you’re the ruminating type, consider doing a “brain dump.” Take a few minutes to write out a list of whatever’s bugging you: Emails you need to send or reply to, calls you have to make, project ideas, creative thoughts, that thing you should have said to that person…

Whatever’s on your mind, get it out of your head and onto your list.

(For more advice on how to engineer an excellent night’s sleep, check out our infographic: The power of sleep)

Healthy aging strategy #4: Deepen your human connections.

There’s one more key to a long, healthy life.

It’s something you can’t get with exercise, nutrition, or sleep. It’s impervious to wealth, fame, or professional achievement.

Tech bros can’t buy it, big pharma can’t replicate it, and longevity hustlers can’t sell it.

Good relationships, it turns out, are the ultimate life hack.

That’s according to the Harvard Study of Adult Development, which began in 1938 and continues today with the descendants of its original participants—Harvard undergrads (including future U.S. president John F. Kennedy) and teenage boys from underprivileged backgrounds.22

Robert Waldinger, MD, is the study’s fourth director. In his 2015 TED talk, he said it’s this simple:

“Good relationships keep us happier and healthier. Period.”

Participants who were most satisfied with their relationships at 50 were the healthiest at 80.

A 2016 study by Waldinger and his coauthors found that octogenarian participants who felt securely attached to their spouses—they believed they could count on them in life’s roughest moments—performed better on memory tests than those who felt less connected.23

“Think about relationships as something akin to physical fitness,” said Marc Schulz, PhD, associate director of the Harvard study, in a recent podcast interview.

To function, they require not just time and energy. At critical moments you also need to reflect on what is and isn’t working for you and the other person. And that applies to all important relationships—family, friends, neighbors, and colleagues as well as life partners.

Put another way: If you want a longer life, it helps to have a life.

References

Click here to view the information sources referenced in this article.

The post How to live the longest, healthiest life possible appeared first on Precision Nutrition.

Best practices for integrative evaluation and treatment: Exploring the importance of learning different modalities

Integrative evaluation and treatment in healthcare are increasingly valued for their comprehensive approach to addressing a variety of client needs.

The post Best practices for integrative evaluation and treatment: Exploring the importance of learning different modalities appeared first on MASSAGE Magazine.