👁️ BIG 3 MACRONUTRIENTS | The Perspective #41

Welcome Viewer,

Eating enough energy to live and create miniature versions of ourselves is the Game of Life. We must use our energy to make it easier to capture additional energy.

We must consume large amounts of protein, fats, and carbohydrates to access energy. We exist to assimilate parts of other living things into ourselves. Or, we become food for others or compost.

It is no longer a struggle to obtain food. Therefore, we indulge in the most addictive, nutrient-poor foods—leaving us out of shape and in poor health.

In this series, we will explore Macronutrients. Diving deeper into the Big 3 of Protein and Amino Acids, Fats and Lipids, and Carbohydrates and Sugars.

^_TODAY’S 👀
LOOKAHEAD 

1. The Big 3—Protein, Fats, Carbohydrates

2. Play—Find the Macronutrient Game

3. Weekly Challenge—Spring Cleaning April

^{_{MACRONUTRIENTS 101}}
ESSENTIAL FOR ALL ANIMALS

Macro means “Big,” and nutrients are substances that promote growth and provide energy to maintain life.

Water and food are the lifeblood of all living things. Deprived of water, our cells wither and perish. Starved of food, our bodies crumble and decay. We, as complex organisms, are constructed with Proteins, sustained by fat, and energized by carbohydrates.

^{_{THE BIG THREE}}
1. PROTEIN (AMINO ACIDS)

• The ultimate prize in the wild

  • _{Protein is the hardest macro to acquire. Carbohydrates can’t move.}

• Proteins contain 4 calories per gram

  • _{100 grams of steak provides 400 calories}

• Proteins are made of smaller units named amino acids that build and repair muscles

2. FATS (LIPIDS)

• The most demonized of the macro

  • _{During the heart-healthy, low-fat era of the 80s & 90s}

• Often mistaken for visceral (body) fat

• Fats contain 9 calories per gram

  • _{The ideal source for sustained long-term energy}

• 60% of our brain is made of fatty acids

3. CARBOHYDRATES (SUGARS)

• Carbs are either simple or complex sugars

• Simple carbohydrates are the most abused of the macros

  • _{we store the sugar we don’t use as body fat}

• The best way to get quick energy

^{_{THE SIX (6) MACRONUTRIENTS}}
FOR EVERY GRAM YOU EAT OR DRINK

• Fat: 9 calories

• Alcohol: 7 calories

• Protein: 4 calories

• Carbohydrate: 4 calories

• Ketones: 4 calories

• Water: 0 calories

How Much of Each Macro?
^{_{OPTIMIZE FOR YOUR GOALS}} 🍛👄⚡️💪🏾

Regarding portions, I often hear, “How much of each macro should I eat?” The answer depends on your metabolic needs, performance and health goals. Follow these guidelines to dress your plate:

My Goal is Weight Gain

• Carbohydrates (50-60%): mashed sweet potatoes, quinoa, or whole grain pasta.

• Proteins (25-30%): salmon, steak, or whole eggs.

• Fats (15-25%): avocado slices, nuts, or drizzles of olive oil.

My Goal is Weight Loss

• Carbohydrates (30-40%): broccoli, spinach, and berries.

• Proteins (40-50%): grilled chicken breast, turkey, or tofu.

• Fats (20-30%): almonds, chia seeds, or flaxseeds.

My Goal is Performance

• Carbohydrates (50-60%): oatmeal, brown rice, or sweet potatoes for sustained energy.

• Proteins (20-30%): Greek yogurt, cottage cheese, or lean beef.

• Fats (10-20%): nuts, seeds, or avocados to maintain overall health without weighing you down.

My Goal is Energy Now

• Carbohydrates (60-70%): white bread, rice cakes, or bananas.

• Proteins (15-20%): whey protein shakes or scrambled eggs.

• Fats (10-20%): olive oil on salads or a few slices of avocado.

My Goal is Energy for Later

• Carbohydrates (40-50%): legumes, whole grains, and fibrous vegetables.

• Proteins (25-25%): chicken, fish, or legumes.

• Fats (20-30%): full-fat yogurts or cheeses.

Try Portion Control Plates and never question how much of each nutrient to eat.

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^{_{TEST YOURSELF}} 🤔 
DO YOU KNOW YOUR MACROS?

^{_{OUR WELLNESS COMPANION APP}}
Train With Overman 📲

Plan and log your meals. Know how much to eat and see your progress. Head to the Apple App Store and download the Train With Overman App.

^{_{TEST YOURSELF ANSWER}} 🤔 
DO YOU KNOW YOUR MACROS?

_{WEEKLY CHALLENGE ⛰️}
10 Days of Spring Declutter

Jumpstart your spring cleaning with our 10 Days of Spring Declutter challenge! Each day, tackle a different area of your space. Lighten your environment and your mind. Are you up for the challenge?

Comment to tell us how you did.

^{_{LAST WEEK’S POLL}}
WOULD YOU USE A DRUG LIKE OZEMPIC 💉 TO LOSE WEIGHT?

🟩🟩🟩🟩🟩🟩 👍🏻Yes (33%)

🟩🟩🟩🟩🟩🟩 🤷🏻Not Sure (33%)

🟩🟩🟩🟩🟩🟩 👎🏻 No (33%)

3 Votes via Shedding Pounds with OZEMPIC | The Perspective #40

Next Week: PROTEIN POWER | The Perspective #42

Special Guest Author: JAMES CLARK from STEAKHOME.CA

Thank You for Reading this Week’s Wellness Guide

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^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical, professional, or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}}