Welcome Viewer,
You are what you eat. If you don’t feed your body, it will eat itself. Food wants to eat food. Until modern times, it was a struggle to acquire enough calories to sustain oneself—as nature intended. If we do not eat, we fall apart and become food for plants or others. Therefore, we must eat large amounts of fats, proteins, and carbohydrates to survive and build upon our Mount MACRO.
In Edition #44.5, we Wrap-Up the Macronutrient Series with daily needs, the best sources, and many Goodies!
P.S. Read until the end for the Macronutrient-Rich Food List
MACRONUTRIENTS WRAP-UP 👀
TODAY’S LOOKAHEAD
Vantage Point: Protein, Fats, Carbohydrates
Mindful Minute: 60-second Pause
OVE’s Portion Guide: Food item, Hand, Everyday Objects
Workout: 10-Minute Core Circuit
In 2024, we consumed 2,500 to 3,500 calories per day compared to 1,500 to 2,500 in 1824.
VIEWER’S FEEDBACK
ASK COACH DC
CARB Wars | The Perspective #44 (Link)
VIEWER COMMENT #2: I thought that if you limit your carbs, your body will use its fat reserves for energy.
Coach DC: Our bodies prefer carbohydrates for quick energy. Without carbohydrates, glycerols are converted to glucose for energy. On a no-to-low-carb diet, if we eat food rich in fatty acids (olive oil, fish), we produce ketones for energy. Lastly, protein is used to create energy at the expense of muscle mass.
Eat Fats To Lose Fat | The Perspective #43 (Link)
VIEWER COMMENT #1: I liked the overall importance you gave to listing out why eating healthy fats is essential. The fitness community stresses a whole lot of protein and carbs for mass gains but many times overlooks it. The essential role of including good fats in our diets.
Coach DC: Absolutely; without good fats, our brain, and organs will not function properly to produce the hormones we need to move our weight and spend the energy needed to achieve optimal fitness.
PROTEIN POWER | The Perspective #42 (Link)
VIEWER QUESTION #1: What are great sources of non-meat proteins I can add to my diet?
Coach DC: In addition to supplements like whey protein or collagen, you can add full-fat dairy products like cottage cheese, Greek yogurt, tofu, and eggs.
Poll: If you could eat only 1 staple, what would you choose?
VANTAGE POINT 🌾
POWER UP WITH PROTEIN
If you are not active Eat 0.8 grams per kg of protein of your body weight each day.
As you age Eat 1–1.2 grams per kg to prevent muscle loss per day.
As an athlete Eat 1.2—1.7 grams per kg for performance daily.
Example: 72 kg x 1.2 grams = 86.4 grams per day
Complete Proteins have all 20 amino acids. Eat more of these:
Fish, Poultry, Eggs, Turkey, Beef, Pork 🐮 🍗
Dairy (full fat) 🧀
Whole sources of soy (like tofu, edamame, tempeh and miso🎌)
Strength Training 2-3 times a week will keep your bones dense and muscles to prevent Sarcopenia.
We absorb about 25 to 40 grams of protein per sitting.
Takeaway: Space out and eat your protein throughout the day.
VANTAGE POINT 🌾
FACTS ABOUT FATS
Eat in this order Monopolyunsaturated, Polyunsaturated, Saturated, No Trans Fat
For each type of Fat, How many calories should I eat?
🟢 90% of Unsaturated Fat
🟡 Less than 9% of Saturated Fat
❌ Less than 1% of Trans Fat
Fatty acids Foods vs Glycerols Foods
All excess calories in your diet are stored as Visceral Fat.
1 Gram of Fat = 9 kcal
1 kg = 2.2 lbs
Saturated fats were once considered “Bad Fats.”
EAT IN MODERATION Meats,🥩 chicken skin, butter, cream cheese, yogurt, whole milk, coconut oil 🥥
EAT LESS Foods processed fried or baked 🧁, packaged, or fast food 🍔
MONOUNSATURATED & POLYUNSATURATED
EAT MORE Olive oil, peanut oil 🫒
EAT VERY LITTLE Vegetable oil, Sunflower oil, Margarine, 🧈 Muffins, Cookies, Packaged desserts & pastries 🥮
REMEMBER: 0.7-1.5g/kg/day of Dietary Fat
EAT MORE Omega-3 EFA to balance out Omega-6 EFA
Eicosapentaenoic Acid (EPA) &
Docosahexaenoic Acid (DHA)
found in fish 🐠 (Salmon & Mackeral)
Adult males
ALA: 1.6 grams/day
EPA & DHA: 250-500 mg/day
Adult females
ALA: 1.1 grams/day
EPA & DHA: 250-500 mg/day
VANTAGE POINT 🌾
GOOD CARBOHYDRATES ARE GREAT
Typically, adults should derive about 45% to 65% of their total daily calories from carbohydrates.
Light Activity
(3-5 grams/kg/day): Slow Walking, cooking, or fishing
Moderate Activity
(5-7 grams/kg/day): Brisk walking, dancing, or casual cycling
Vigorous Activity
(6-10 grams/kg/day): 1-3 hours of high-intensity exercise like Running, competitive cycling, or fast swimming
For ultra-endurance sports (8-12 grams/kg/day): exceeding 4-5 hours per day
Foods Low on the Glycemic Index
Apples 🍎 , Strawberries, 70% dark chocolate, cashews, hummus, chickpeas, green pepper 🫑
After a meal or snack, use your new energy or it gets stored — as visceral (body) fat.
FIBRE
Adults should aim for 25-40 grams a day.
Quality sources of fibre include:
Whole-grain products
Fruits 🍌
Vegetables 🥕
Beans, peas and other legumes 🫘
Nuts and seeds 🌰
MINDFULNESS MINUTE ⏳
60-second PAUSE
Seated or standing, where you are Pause.
Set a 60-second timer.
Breathe In through your nose into your belly.
Breathe Out through your mouth.
Acknowledge where you are and what you are doing.
When the timer is up, carry on with your Day.
OVE’S GUIDE
VISUAL PORTIONS
As difficult as it is to track your calories, use these three strategies to estimate your portions for a balanced meal of macronutrients.
1 SERVING USING YOUR HAND
Courtesy of Verywell Fit
1 SERVING USING EVERYDAY OBJECTS
nCourtesy of John Keimer
1 SERVING USING FOOD ITEMS
1 Strip of Bacon
Total Calories: 41 kcal
Total Fats: 3 grams
Total Carbs: 0.3 gram
Total Protein: 3 grams
1 Large Hardboiled Egg
Total Calories: 80 kcal
Total Fats: 5 grams
Total Carbs: 0.5 grams
Total Protein: 6 grams
PUZZLE 🧩
MACRONUTRIENTS CROSSWORD
Across
3. what type of protein is a complete protein?
4. are starch and fibre simple or complex?
5. how many kcals per gram in protein?
6. what is stored glucose known as?
10. how many amino acids are there in protein?
11. what type of nutrient is fat?
13. what do amino acids make?
14. what "sugar molecule" are carbs known as?
Down
1. what type of grains should you consume the most?
2. what type of fat is found in meat?
7. how many kcals per gram in fat?
8. which type of fat comes from plants?
9. is sugar a simple or complex carb?
10. what type of fat is considered the worst?
12. what type of meat is associated with cancer?
Download your copy below courtesy of WordMint
Check Answers in Next Week’s Edition
WORKOUT 💪🏾
10-MINUTE CORE CIRCUIT
This a quick, stomach-burning workout that can be done anywhere, emphasizing core strength and stability:
Warm-Up (3 minutes)
1. Arm Circles (30 secs) | 2. Torso Twists (30 secs) |
3. Jumping Jacks (60 secs) | 4. Jogging in Place (60 secs)
1 Set
CORE CIRCUIT (5 minutes)
1. Plank (60 secs) | 2. Russian Twists (60 secs) |
3. Air Bike Crunches (60 secs) | 4. Reverse Crunches (60 secs) | 5. Mountain Climbers (60 secs)
1 Set
Cool-Down (2 minutes)
1. Forward Bend (60 secs) | 2. Spinal Rotations (60 secs)
1 Set
Comment to tell us how you did.
WELLNESS COMPANION APP
Train With Overman 📲
Personal Fitness Advice with Expert Coach DC. Track your Macronutrients and Water intake. Now available on ANDRIOD IN THE GOOGLE APP STORE.
You’ve made it until the end‼️Click Below for your Macronutrient Rich Food List ✅
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Next Week: SLEEP 💤 | The Perspective #45
Are You Getting Enough Sleep? 🛌
10 Ways to Get More Sleep 😴
Before You Go, Here is 1 Way I Can Help You:
Get Fit with Expert Coaching Train with Overman 💪🏾
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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, or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.