👋 “Ever felt full but tired? Or hungry an hour after eating? That’s your macros talking.”
Welcome to the building blocks of food: Protein. Fats. Carbs.
🧠 Each macronutrient sends a different message:
Protein tells your body to rebuild.
Fat says “steady fuel, balance hormones.”
Carbs yell “ENERGY NOW!!”
Knowing this helps you feel full, sharp, and steady — not moody and crashing.
There are 3 main macros
🥚 Protein → muscles, skin, hair, immune system
🥑 Fat → hormones, brain, long-term energy
🍚 Carbs → short-term energy, especially for workouts
All three matter. But how much, and when, makes the difference.
🦜 Haku tried flying with:
🥤 A sugary smoothie (crashed mid-air)
🥓 Just bacon (slow and heavy)
🍳 Eggs + greens + berries (perfect balance)
“That last meal? I didn’t just fly — I soared.” – Haku
Protein: The MVP
🥚 Protein keeps you full, builds tissue, and stabilizes blood sugar.
Most people don’t eat enough.
Sources: Eggs, meat, fish, lentils, Greek yogurt, collagen.
Aim: 1.2–2g per kg of body weight daily if active.
Fat: Your Firewood
🥑 Fat is your slow-burning fuel.
It keeps your brain sharp and hormones in check.
Sources: Olive oil, ghee, avocado, nuts, fatty fish.
❌ Avoid seed oils (remember Level 2?).
Carbs: The Quick Spark
🍠 Carbs are useful — but context matters.
Best for: workouts, brain bursts, recovery.
Choose: sweet potatoes, berries, fruit, squash, quinoa.
Avoid: liquid sugars, white bread, ultra-processed junk.
🧩 Most people under-eat protein and fiber.
Take a second. Think about your last meal.
Which macro was dominant?
Which was missing?
3 rules
Don’t trust “healthy” labels
Watch ingredient order
Sugar shouldn’t be in savory foods (watch out for sauces!)
🎯 Your mission today
At your next meal, spot all 3 macros.
If one’s missing, add it.
Bonus: Try prioritizing protein first — notice how full you feel later.
Lesson Complete!
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