Over the years, nutrition has become incredibly confusing. One minute fat is bad, the next minute carbohydrates are the problem, and now many people feel like all they should eat is protein. The truth is, our bodies were beautifully designed to utilize all three macronutrients together — protein, carbohydrates, and healthy fats.
At Innovative Wellness, one of the biggest things I try to teach people is that health is not about extremes or eliminating entire food groups unnecessarily. It is about learning how to nourish your body intentionally, understanding what food actually does for you, and creating balance that is sustainable long term.
Food is information for the body. Every bite we take either supports our cells, our energy, our hormones, our brain, and our vitality — or works against them. When we begin understanding how the body truly functions, we stop fearing food and start fueling ourselves properly.
Protein: The Body’s Building Blocks
Protein is essential for nearly every function within the body. It helps:
Build and repair muscle tissue
Support the immune system
Balance blood sugar
Produce hormones and enzymes
Support metabolism
Improve recovery after exercise
Preserve muscle mass as we age
One of the biggest shifts in modern nutrition recommendations is the emphasis on getting protein throughout the day rather than only at dinner. Many people are under-consuming protein earlier in the day, which can contribute to blood sugar crashes, fatigue, cravings, and overeating later on.
Including protein at each meal helps stabilize energy and keeps the body fueled properly.
Some simple examples include:
Eggs or Greek yogurt at breakfast
Nuts, seeds, or a protein smoothie as a snack
Beans, lentils, chicken, fish, tofu, or quinoa at lunch and dinner
It does not have to be complicated. It just needs to be intentional.
How Much Protein Do We Need?
The general recommendation for sedentary adults is approximately:
0.8 grams of protein per kilogram of body weight per day
However, individuals who exercise regularly, strength train, or are aging often benefit from more protein.
For active individuals, recommendations are often closer to:
1.2-2.0 grams of protein per kilogram of body weight per day
How to Calculate Your Weight in Kilograms
Because protein recommendations are based upon kilograms, here is a simple way to calculate it:
{Body weight in pounds} divided by 2.2 = {Body weight in kilograms}
For example:
If you weigh 150 pounds:
150 / 2.2 = 68 kilograms of body weight
Then you can estimate your protein needs:
Sedentary Adult
68 x 0.8 = 54 grams of protein daily
Active Individual
68 x 1.2 - 2.0 = 82 - 136 grams of protein daily
Protein needs can vary based on:
Age
Activity level
Muscle mass
Recovery needs
Overall health goals
As we age, maintaining muscle becomes even more important for longevity, mobility, metabolism, bone health, and overall vitality.
Carbohydrates Are NOT Bad for You
This is probably one of the biggest misconceptions I hear.
Carbohydrates are not the enemy.
In fact, carbohydrates are the body’s preferred source of fuel. Our brain, muscles, nervous system, and cells rely heavily on glucose for energy. The issue is not carbohydrates themselves — it is the type of carbohydrates many people consume.
Highly processed foods loaded with refined sugars, preservatives, white flour, and artificial ingredients affect the body very differently than whole-food carbohydrate sources.
Healthy carbohydrates include:
Fruit
Vegetables
Sweet potatoes
Oats
Brown rice
Quinoa
Beans and legumes
Whole grains
These foods provide:
Fiber
Nutrients
Antioxidants
Gut health support
Sustained energy
When people dramatically eliminate healthy carbohydrates, they often notice:
Low energy
Brain fog
Mood changes
Poor exercise recovery
Hormonal imbalance
Increased cravings later on
Our bodies need carbohydrates — especially when we are active.
Carbohydrates and Exercise
When we exercise, our muscles use stored carbohydrates called glycogen for fuel. This is especially important during:
Strength training
Running
Sports performance
High-intensity exercise
Without enough healthy carbohydrates, the body can struggle with:
Energy production
Endurance
Recovery
Muscle performance
This is why many athletes intentionally fuel with carbohydrates before and after workouts.
Carbs provide energy.
Protein supports repair and recovery.
Healthy fats support hormones and long-term cellular health.
The body needs all three working together.
Healthy Fats Are Essential Too
For years, people feared fat, but healthy fats are critical for overall wellness.
Healthy fats help support:
Brain health
Hormone production
Nervous system function
Nutrient absorption
Heart health
Skin and joint health
Satiety and fullness
Healthy fat sources include:
Avocados
Olive oil
Nuts and seeds
Chia seeds
Flaxseeds
Fatty fish
Many vitamins actually require fat for absorption, including vitamins A, D, E, and K.
The goal is not low-fat.
The goal is healthy fat.
The New Food Pyramid: A More Balanced Approach
Nutrition recommendations have evolved significantly over the years. The older food pyramid placed heavy emphasis on grains and processed carbohydrates without enough focus on food quality, blood sugar balance, or protein intake.
Today, the focus has shifted toward:
Whole foods
Lean proteins
Healthy fats
Fruits and vegetables
Fiber-rich carbohydrates
Reducing ultra-processed foods
Better blood sugar balance
One of the biggest things emphasized now is trying to include protein at each meal to support muscle mass, metabolism, blood sugar regulation, and satiety.
This does not mean carbohydrates are bad.
It means balance matters.
Food Should Nourish, Not Be Feared
One of the most powerful things we can do is stop looking at food through the lens of restriction and begin looking at it through the lens of nourishment.
Our bodies are incredibly intelligent. When we provide them with real nutrients, balance our blood sugar, support our gut health, and fuel ourselves intentionally, the body often responds in remarkable ways.
Protein matters.
Healthy fats matter.
Carbohydrates matter.
The body was designed to use all three.
And when we learn how to fuel ourselves properly instead of following extreme trends, we create the opportunity for more energy, better focus, improved vitality, stronger metabolism, healthier aging, and a life we can truly participate in and enjoy.
To Health & Longevity,
𝑀𝒶𝓇𝒾𝒶 𝐻𝓊𝒷𝓈𝒸𝒽𝑒𝓇