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9.5. Developing a Personalized Framework for Nutrition: Macronutrients

Overall caloric intake is important, but it isn’t the whole story. Here we explain how we approach the four macronutrients: carbohydrates, fats, protein, and alcohol. In this video, you’ll get concrete recommendations for your protein intake, learn about how carbohydrate tolerance is different for everyone, and how to monitor your blood glucose to stay on top of your metabolic health. After this video, you’ll have important tools to optimize your nutrition.

Additional Resources

Dive Deeper

Different effects of fat- vs. carbohydrate-restriction on neural reward signaling

Is lab-grown meat the ‘meat of the future’?

Are you eating enough protein?

Optimizing protein intake | Ep. #276 – Peter Attia

The wide-ranging nutrition profiles of various fruits and vegetables | AMA #36 – Peter Attia

The benefits of fiber | AMA #36 – Peter Attia

Drinking alcohol: metabolic effects, calories in alcohol, and more | AMA #36 – Peter Attia

Can excess fruit consumption lead to insulin resistance? | AMA #36 – Peter Attia

Glycemic impact of different fruits, using CGM data to assist decision making, and how fruit is fundamentally different from what we evolved to eat | AMA #36 – Peter Attia

Dietary approaches for people with a carbohydrate tolerance disorder (TD2, NAFLD, etc.), and when it makes sense to restrict fruit consumption | AMA #36 – Peter Attia

Nutrition profile of select vegetables: sugar content, micronutrients, and more | AMA #36 – Peter Attia

Phytochemicals in produce: potential positive health impacts on inflammation, cardiovascular (CV) risk, and cancer | AMA #36 – Peter Attia

Phytochemicals with potential negative health impacts | AMA #36 – Peter Attia

Nightshades and inflammation | AMA #36 – Peter Attia

Considerations when eating canned and frozen food, and paying attention to processed food additives | AMA #36 – Peter Attia

Supplementing vitamins and nutrients as an alternative to eating whole fruits and vegetables | AMA #36 – Peter Attia

Green powder supplements | AMA #36 – Peter Attia

The longevity benefits of consuming adequate protein and strength training to preserve muscle mass and strength | Ep. #252 – Rhonda Patrick, Ph.D.

How to get enough of the right kind of protein in your diet | Ep. #252 – Rhonda Patrick, Ph.D.

Fasting: weighing the risk vs. reward | Ep. #252 – Rhonda Patrick, Ph.D.

Dietary protein: amount needed, ideal timing, quality, and more | Ep. #224 – Don Layman, Ph.D.