The What, Why, and How of Macronutrients

00:00Real quick, if you want to learn more about macronutrients and understand that methodology on how they can help you achieve your body composition goals of changing the way your body looks, I put together a free 15-minute training where I dive into macronutrients and how you can control your body for the rest of your life with them. That link is in the description below. Click on it after listening to the show today. Nutrition is one of the hardest things for people to grasp and understand. It is also one of the important things in order to facilitate the type of results that you want to see with your body.

00:31I say nutrition is king, exercise is queen all of the time. You cannot outwork a bad diet. What is going on, you guys? Welcome back to The WarriorBabe Show with Nikkie Stott, co-founder of WarriorBabe. And on this podcast, we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. I am your host, Nikkie Stott, and welcome to episode 101.

01:03Guys, we are back. And when I mean by back, maybe this is the first episode that you guys are chiming into. But for those of you guys that listened to all of the 100 other episodes, it's like a little bit of a break after releasing that 100th episode. I honestly just need to be revived and also have the time and energy to dive back into recording the podcast. So it was a nice scene of break. However, I am back. And I am excited to be back. We have held two of you guys in the interim with these three, four weeks that I have paused the podcast. We've still held top 20. We were holding top 10 for a while.

01:37But we're still holding top 20 podcasts in the United States within fitness. So, man, guys, I love you guys. I appreciate you guys so much. I appreciate the love that you guys give this podcast. I've received so many DMs. This will be the last thing I say that we'll dive into the episode. But I received so many DMs. I was like, I miss the podcast. I love the podcast when it's coming back. So, guys, I feel that love. And we are back. And we have a lot of dope episodes lined up for you guys. A lot of cool guests that are going to be coming on the podcast. So I'm back. And we're back with even more to bring to you guys. More positive impact, more tips, more tricks, all of the things that will help you guys, I hope, along your journey.

02:13And remember, anything that you guys learn from this podcast, man, please put it into action. Okay? Nothing that you want to accomplish within the results that you're seeking is going to happen unless you have action behind it. Right? You can listen to this podcast until you're blue in the ear. You can listen to all the tips, tricks, and motivation that I give you guys. But, like, without the action point, you're never going to reach the results and the goals that you want. All right? Cool. So with that being said, let's dive into today's podcast. Today's podcast is going to be all about macros. All about macros, baby.

02:44I mean, that's what the podcast name is, The WarriorBabe Show. So let's just dive in all macros related. And this was inspired by, you know, I take Maverick. If you guys don't know who Maverick is, he's my Doberman, almost three-year-old puppy. And I take him to the dog park every single afternoon. And when I'm there, I always somehow get on topic of nutrition, fitness, talking to the women that are there. The women are so sweet. They're, like, 45 to 50 to 55 years old. So I'm a little bit younger. But mainly that group of pocketed women, I'm like, damn, this is what I speak to on a daily basis.

03:16So cool. Let's rock and roll on all the things that you guys have questions about. And whenever I bring up the fact that Warrior Babe is a macronutrient-based company, all of the responses that the women have to say is, I have no idea what macronutrients are. I'm like, yeah, I know. I get that. I hear that all the time. So I just want to bring more awareness to what macronutrients are in this podcast today. I want to touch base on, like, you know, if you are a beginner in macronutrients, where do you even start? We're trying to incorporate that kind of concept into your everyday routine.

03:50And just driving out on macros with you guys here today, okay? What I first want to talk about and dive into is calories versus macronutrients. I've talked about this in an earlier podcast. There's a big difference in, you know, the overall, when you're aiming to have a goal in a day, a lot of women used to focus on, I just need to hit a calorie number, right? Like, a lot of women used to just focus on and count my calories. I eat 1,800 calories. I eat 2,000 calories in a day. A lot of women that I speak to don't even know what they're eating in a day.

04:22And they're usually typically, once I bring into awareness the first step, which I'll talk about in a minute, of how to just start incorporating the stuff into your everyday routine. Women are eating 1,000 calories, so 1,100 calories. So it's like, calories is a big thing, right? A lot of people know what calories are. They make up each food item that you eat. However, when you break down what those calories are made up of, that's where you get down to the macronutrients, right? So every single food item that you have contains calories, whether it's 200 calories, 450 calories, 800 calories, 100 calories.

04:55That is the overarching, you know, like the energy, right? Calories are a unit of energy. So it's overall the energy of what's in that food. And then when you dive a little bit further, the macronutrients make up those calories. So if you look at the food label, you see total fat, total carbs, total protein that is made up, that is, that's consistent of making up the overall calorie count of that food item. So the foods that you eat, whether it be pizza, whether it be eggs, whether it be a salad,

05:26whether it be like a turkey club, whether it be, you know, whatever it is that you're eating on a daily basis, a bagel, that breaks, the calories are, the calories that you see big, bold on the nutrition label, but then that breaks down into, okay, this is, this food item is made up of fats, carbs, and protein. And that's what macronutrients are. Total fats, total carbs, total protein. So when you see the calorie number, let's say 200, and then you have, and dude, I am not the best at quick math. So like you have five grams of fat, you have 20 grams of carbs,

06:00you have like eight grams of protein. Just that's not going to equate to 200 calories, but just stick with me here. Then you times, because every, every macronutrient, so total fats are made up of nine calories per gram. So there's five grams of fat inside of whatever food item it is, times that by nine, and then you get 40 grams. I'm so bad at quick math, but you get what I'm saying, right? I think that's actually 45.

06:3045, you, that's how many calories are made up from fat in that food item, okay? And then you do that for, for carbs. So I use 20 carbs, 20 grams of carbs in the food item as an example. You times that by four, because there's four calories per gram in each of the, in that food item. So you times that by 20 by four, and then 80 calories are coming from carbohydrates in that food item.

07:00And then with the protein, I'm trying to get ahead of my math here so that I feel confident with my math, but I'm just telling you guys for this day of the podcast and me spitballing this, I am so bad. So please like, don't hold me to the quick math. And then for the protein, I use eight grams, right? So then protein is also four calories per gram. So you times eight by four, and that's 32 calories are being made up from that food item coming from protein.

07:30Okay, so like you see how you were diving just a little bit deeper past the calorie thing. And in an earlier podcast, I shared why like tracking macronutrients is a little bit more of an accurate measure when you're paying attention to the food that you're eating than calories. Because when you're just focusing on, okay, I'm going to eat 1800 calories in a day or 200 calories, 2000 calories in a day, that those calories could be made up of little protein, majority carbs,

08:03and like moderate fats, right? And then you're wondering why you could be holding on to fat the next day or carbs or water weight, I should say the next day. And that's probably because you had a little bit more carbs than you should have in the day, right? And this is very micro micro. But if you're doing that over a consistent period of time, you could be holding on to tons of water weight and not necessarily fat. And it's just because you're eating a shit ton of carbs, right? So when you dial it down to macronutrients, you're setting a target of, okay, X amount of my calories are coming from protein, X amount of my calories are coming from carbs,

08:38X amount of my calories are coming from fats. And so it's a little bit more of a balanced equation for your body to receive ultimate results when you're honing in and dialing in a bit more when it comes to macronutrients, right? Because, you know, the main thing that I see too as well when people are just focusing on calories is they're not getting enough protein. A lot of women that I teach speak to, you know, that are inside of Warrior Bay when they're first joining is like their protein numbers are almost like zero.

09:12And they try and focus on like getting protein bars. I only have like eight grams of protein when like you need to be eating your body weight and protein. So when like you're just focusing on calories and you're, you know, putting together meals, like majority people know how to eat carbs and fats. But like to be able to get lean protein in when it's just the protein source and it's not coming from carbs and fats is actually pretty hard for people to do. And you also have to put time and effort into it because you have to prep those proteins and cook those proteins ahead of time if you want to be dialed in a little bit there, right?

09:46So just to touch a little bit more like on calories and proteins, like when you focus on just calories and eating less than you burn throughout the day, then yes, you are definitely going to lose weight. But the quality, like what I like to say when people focus on calories and macros, the quality of you reaching any specific goal that you have in mind for yourself, whether when it's like building more muscle and getting more lean and showing more lean definition and having like the tone pop out will suffer if you're just paying attention to calories

10:17and you're not paying attention and dialing in the macronutrients, right? So a lot of women that I speak to is like they want to be toned. They want to build more muscle. They want to have an athletic figure. However, they're focusing on a 2,000 calorie diet that is mainly made up of carbs and fats and not enough protein where protein is a king of macronutrients to build more muscle, to preserve lean muscle, right? As you're decreasing body fat. And so that's what I mean by like if you want that goal but you're not paying attention to how much protein you're eating or the macronutrients back behind the meals that you're having, then that goal is going to suffer.

10:48And it's going to take you a longer time to get to that goal if you're not dialing it in a little bit more. And like you don't have to dial it in to all three macronutrients at the start. I'm going to explain that in a second. But you still need to dial it in in understanding that the calories that you're eating and the macros that you are consuming, right? Like one of them is just a overarching, this is all of the food I had in a day. And then the macros are just, you're diving in a bit deeper and you're focusing on,

11:20okay, all of the calories, this is where my protein, how much protein calories are coming from protein, how many calories are coming from carbs, how many calories are coming from fats. And that's how you like, you can totally achieve weight loss. And I've talked about this in earlier podcasts, early, early podcasts, the difference between weight loss and fat loss. You can totally achieve weight loss by just focusing on calories. However, the majority of women that I speak to, and you guys listen to this podcast, what more muscle, what more tone, what more definition, you need to dial it in and take it to that next level,

11:52like I've spoken to an earlier podcast too as well, by tracking macronutrients. And I don't want to don't like, like send like a daunting vibe of like, oh my God, you know, now I need to get out this podcast and learn what macronutrients are, or I need to like start tracking my protein, fats and carbs. Where do I even start? I'm going to get there in a second. And like I said, a second ago, you don't need to be tracking all three of those carbohydrates. You can just focus on one of them and that being protein. I'm going to share with that in a second. Okay. Another thing with calories and proteins is understanding that food is your fuel.

12:23Okay. So to operate effectively and efficiently, your body needs proper amount of good fuel to reach your maximum potential. So earlier I mentioned how like a shit ton of different things can make up calories, right? The quality of the food that's coming to help you reach that calorie number may suffer when you're trying to reach a certain number and you're just focused on a certain number. Whereas when you're focusing on like, okay, I need to eat good quality food, like good sources of protein and not artificial,

12:54and wholesome carbohydrates, and not just like tons of simple carbs, and healthy fats, not just like shit fats, you're going to operate your body. Think of your body as a machine. Okay. And like the food you put into it is like the gas, like the what? 89, nine, like something in 91, 93, like the supreme or the basic. Okay. Macronutrients is, is helping you get to like the more supreme of the food because you're focused on the quality of the food that you're eating. And not just like trying to hit a number like calories.

13:26That's why I'm so just, I love macronutrients for the fact that it just helps you focus on a different level food that you're eating on a regular basis. Okay. So your body to start to shift into each macronutrient, your body needs each macronutrient. Your body needs the precise amount of energy from each macronutrient in order to fuel the optimal results that you want, in order to fuel the workouts, in order to repair muscle damage, in order to get stronger, in order to shed body fat.

13:57Okay. So if you want to reach ultimate success, then like I said earlier, if you just want to lose weight, you can totally just focus on calories. Calories will do that, but it's not enough to attain the goals that majority of you guys I know want. And that's counting macros because counting macros is going to help you decrease body fat. It's going to help you preserve, meaning hold on to, right? When people go and just lose weight, they lose everything. They lose the fat, they lose the water, the organ sizes get smaller, and they lose muscle. However, if you want to decrease body fat,

14:29you, and you eat macronutrients, protein will help you to preserve that lean muscle mass, meaning hold on to that lean muscle mass as you're decreasing body fat around the muscle. That is how you get more defined, that's how you get more toned, that's how you show more muscle. Okay. And it's also going to help you build the muscle, macronutrients will help you have way more freaking energy because of the quality of food that the food sources are coming from. All right. Now, with that being said,

15:00I want to dive into, okay, you guys have probably heard like, I-I-F-Y-M, if it fits your macros. Okay, you can have your cookie and you can still lose fat, as long as it fits your macros. However, I need to emphasize that it's not just if it fits your macros, and you can eat whatever the fuck you want to eat, meaning you can have cookies all day long, and you can have popcorn all day long, and you can have chips all day long, and you have margaritas because it fits into your macros.

15:31No. 80% to like 85% of your food should be wholesome quality whole foods. Meaning like chicken, vegetables, brown rice, salmon, egg whites, seaten if you're vegan, you know, legumes, right, like all of like wholesome foods that you're buying from like around the grocery store, the outside of the grocery store, not in the aisles, okay, and then like 15-10% should be coming from like,

16:03cool, you want to have chocolate in a night like I do, I have four pieces every single night, sweet, fits into my macros. You want a cookie one night, sweet, fits into your macros, right, that's what I mean by like, and that's what like, I need to emphasize because there's a lot of people that preach it for fake macros, and literally, like literally say that, if it's your macros, and then they allow burgers and pizza and like all this stuff, that stuff's chill and cool, but like 10-15% of your day, okay, so that, and then that's where that really helps you to not lose your mind,

16:34right, like you don't have to be restrictive, you don't have to cut out things that you don't love, you don't have to get rid of the items that you enjoy, as long as, you know, you're having control and discipline that you're not eating that all of the time, all throughout your day, all right, that's where this process can be really enjoyable, you have to build that discipline for yourself, okay, so I want to talk about, so my macronutrients, right, when I talk to these women at the dog park, they're like, what are macronutrients, and what they are,

17:05as I already touched on lightly, are protein, fats, and carbs, but what I really want to dive into for the sake of this podcast a little bit here, is talking to each one and why they are so important, mainly because there are things out there that eliminate one of the key macronutrients, carbohydrates, and you guys know what that is, carbohydrates, and carbohydrates get this like daunting, life-ending, enemy vibe, however, if your goal is to build muscle and decrease body fat,

17:37and achieve like an athletic figure, and have fuel and stamina through your performance of your workouts, you need carbohydrates, to that micro, but to the macro, for a sustainable lifestyle, that keeps every single macronutrient in, and that you can enjoy these macronutrients all throughout your life, and like you have one thing that you're just like, you don't have to worry about dieting ever again, you need to keep carbohydrates in, okay, I remember, sorry to rant, but I remember being at a conference,

18:09like in 2018, and I was sitting next to this woman, who was overweight, and we got to talking about like what I was doing, like what's my occupation, what's my job, and we got to talking about what her occupation, her job is, and I talked about fitness, and I talked about health, and I talked about working out, and I talked about eating right, and she's like, oh yeah, like I just started keto a couple days ago, and I was like, oh cool, how long have you been in ketosis, and she's like,

18:39oh well, I had carbs last night, I'm like, see like this thing, and then that, that probably will lead into deeper, like I'm a failure, I can't do this, you know, I'm defeated, blah blah blah, to that woman, like I didn't get to that level with her, but like I can only imagine, that that's happened in so many people, that like start keto, and then all of a sudden, a week later, they're having drinks and margaritas, with their friends, and they're like, damn, I can't stick to actually doing something, you can't stick to actually doing something, because it's not realistic, I just need to say that, and like you shouldn't be beating yourself up, over something that is not realistic,

19:10and will not help you, to maintain healthy habits, for a sustainable period of time, so I want to spend a little bit of time, talking about each macronutrient, right, like so I shared earlier, that macronutrients are protein, fats, and carbs, but like why are they important for you, and how do they benefit you, is what I want to touch on here, for a little bit, so and then stay with me, because at the end, I'm going to just briefly touch on like, ways that you can start incorporating, this type of concept, into your everyday routine,

19:41but you don't have to like dive full in, and be like oh my god, tomorrow I need to track all my protein, fats, and carbs, there's like a stepping stool, to this process for yourself, okay, especially if you're a beginner, but the benefits of protein, so first and foremost, the benefits in a macro level of protein, are so important for your body, because of the build, like I call the macronutrient protein, the macronutrient god, like the king of the macronutrients, because it's the building block of the body, it is so important for like structure,

20:13the maintaining, and the repairing of like your muscle tissue, of your cartilage, of your skin, of your organs, of your bone, so many important structures of the overall body, and it also helps to build, build a very, very strong immune system, now that's at a macro level, right, but a micro level, for your goals of building muscle, and decreasing body fat, and having more definition, and showing more muscle tone, protein is so important, because it builds, it preserves that lean muscle mass, and it helps you to feel fuller longer,

20:44so you can eliminate cravings, throughout the day, wanting to eat your face off, at the end of the night, and it also keeps your glucose, aka your like energy, or blood sugar levels, neutralized throughout the day, so touching on the benefits, of how it diminishes food cravings, so as I just talked, touched on, like it helps your, your blood pressure levels, stay at bay, rather than spiking them, periodically throughout the day, which you know, like a lot of people, that just eat carbohydrates, and snack on things all day, are constantly spiking, their blood sugar levels, and when you are,

21:15you know, when you're, when you're constantly spiking, your blood sugar levels, this is coming from you wanting, and having all of these cravings, right, and so when you, at the end of the day, have those consistent spikes, throughout the day, because you're not prioritizing protein, you'll feel very hungry, at the end of the day, or maybe you have a meal, and it's having carbs and fats, but you'll still feel hungry afterwards, because two thing here, protein helps to diminish food cravings, so like if you have protein, all throughout your day, the less likely of you having cravings, at the end of the day,

21:45is drastically huge, and then also, when you are having protein, all throughout your day, you're, you're feeling fuller longer, so like you get done a meal, and you're feeling satisfied, not feeling like, oh my god, I'm still hungry, right, so protein really helps in that aspect, and then, more importantly, or even maybe like, equally important, protein helps like, so when you are working out in the gym, I always say you're breaking down muscle, and then the 24 to 48 hours,

22:16after a workout, you're building the muscle, right, depending on what you eat, if you are eating the right amount of protein, for what your body needs, typically it's your body weight, or if you're like, you know, cutting calories a little bit, and you're decreasing body fat, you want a little bit more protein, to hold on to the muscle, so your body doesn't tap into the muscle mass, for energy, it goes to other sources for energy, like your body fat, to burn away, right, so, if, outside the gym, there's 24 to 48 hours, making sure that you're eating enough protein, is so important, because,

22:46it is starting the repair process, of the muscles that you've just broken down, but it's also helping to, as you're maybe in a little bit of a deficit, hold on to any type of muscle mass, so your body doesn't tap into it for energy, I could go way deeper, and like talking about, I just want you guys to understand, the benefits of the macronutrients, and why they're so important, both at a macro level, and micro level, towards the goals of building more muscle, right, and having more muscle to your body, hey guys, love so much,

23:17that you guys are listening to this podcast, if you ever want to have the video version of this, which usually has more effects, and all that good stuff, for those of you who are visual learners, check it out, YouTube channel, Warrior Babe, if that's what you like, either way, keep enjoying the show, so, with all that being said, that sums up, the macronutrient protein, now I want to dive into, the macronutrient of carbohydrates, and I like to refer this, to this macronutrient, as macronutrient of fuel, so, at like a macro macro level, carbohydrates,

23:48not only provide your body with fuel, but they provide your brain, with fuel and energy, they feel your heart, they feel your kidneys, they feel your muscles, they feel your central nervous system, they provide energy and regulation, to your glucose in your body, which is your primary energy source, they're, they're just so extremely important, for overall fuel, of your entire body, at a macro level, right, into big organs,

24:19and down to the cells, that shouldn't, and this, this carbon, this, this macronutrient, should never be eliminated, for this sole purpose, okay, just, think about that, energy to the brain, energy to the heart, energy to the kidneys, energy to these organs, and overall, the cells of your body, ladies, are you feeling frustrated, with body changes, you're experiencing, during menopause, it's time to take control,

24:49if you're between 45, and 65 years old, and tired of struggling, with body fat, and muscle loss, warrior babe, is here for you, at warrior babe, we've helped over 18,000 women, just like you, lose body fat, build toned muscle, and understand their bodies, better with personalized plans, based on hormone, and thyroid testing, and more, imagine knowing, exactly what your body needs, to see real results, and results that last, look, don't wait anymore, take charge of your health,

25:19and join our community, of strong, empowered women, visit warrior babe, dot com, forward slash, apply today, to start your transformation, that's warrior babe, dot com, forward slash, apply, all right, let's get back to the show, huge macronutrient, now, that's on a macro level, diving down, to like the micro level, for why they're important, to the goals, that you want to accomplish, in terms of building more muscle, decreasing body fat,

25:50being more toned, showing more definition, all that jazz, I'm going to say, why they're important, but for a second here, I want to focus on like, these three things, which you can experience, if you do not have carbohydrates, you can experience fogginess, you could experience forgetfulness, and you could experience fatigue, so carbohydrates, in those three things, the main thing is energy, okay, they provide you, the ultimate fuel, that you need,

26:20from your day-to-day activities, down to the performance, of your workouts, and how, you're showing up, basically in those workouts, are you fueled, or are you not fueled, do you have energy, do you not have energy, did you miss carbs, then you're not going to have energy, do you have carbs, and you're going to have energy, did you miss carbs, you're probably going to be, a little bit weaker, in your strength of your workouts, do you have carbs, you're probably going to be, a hell of a lot stronger, in your performance, of your workouts, right, so micro macro, energy, fuel,

26:51right, you being focused, you being, at a performance level, that you want to be, that you want to be in, especially to build muscle, those are all, so important, when it comes, to, carbohydrates, you having carbohydrates, in your body, okay, main thing, right, what I want to dive into, secondly here, why carbs are so important, is because protein, needs, carbohydrates, to work,

27:22okay, stay with me here, because I may get a little bit, sciencey, I'm trying to stay super, super high level, but in order for me, for you guys to understand this, or you apply it, I need to break it down like this, protein needs, carbohydrates to work, so starving your body, of carbohydrates, during and after workouts, of intense exercise, this will likely, cause your body, to use protein, as an energy source, so in severe cases,

27:52of you having, low carbohydrates, for prolonged periods, of time, this may even result, in the breakdown, of hard earned muscle, to be used, to fuel your workouts, right, so starving your body, of carbohydrates, meaning if you're doing like keto, you're doing intermittent fasting, you're working out fasted, for, during and after long periods, of intense exercise, is going to, cause your body, to use protein, as an energy source, meaning that this is going to,

28:24have your body, tap into hard earned muscle, because muscles active tissue, to provide your body, fuel throughout your energy, throughout your workouts, and give you energy, pre post workout, right, if you're not giving your body, the fuel that it needs, it's going to go, find fuel elsewhere, and so it's going to, the protein that's being meant, to be used, to build muscle, to repair muscle, to preserve muscle, is instead being used, and absorbed, to the, by the body,

28:54because you're not giving the body, the energy source, that it wants and needs, now some of you guys, are also like, well your body, could tap into fat, sure it totally, could tap into fat, but you do most, you do not want it, to tap into protein, because then it's basically, counteracting, what you want to be done, in terms of the results, and what protein does, for the body, from the, from the benefit level macro, of the building blocks, of cartilage, bones, muscles, tissue, all that stuff, but down to the building blocks, of building the muscle, repairing the muscle, protein needs,

29:25carbohydrates to work, right, so, you, need, carbohydrates, so that protein works, efficiently, and effectively, is basically, how I'm going into that statement, trying to explain that statement, if you don't have carbohydrates, your body's going to, source protein, and get after protein, when protein should be, being utilized for energy, when protein should be utilized, and weight can be, made way more effectively, utilized in other aspects, of the body,

29:55repair, building, X, Y, and Z, and shouldn't be used for that, right, so you want to make sure, that you have carbohydrates, in the mix, so that your protein, can just do its job, the way it wants to do its job, and it doesn't need to do the job, of both protein and carbohydrates, you get what I'm saying, right, I told you guys to stay with me, so I hope you did, all right, then, what another thing, that carbohydrates, are very important for, is that it restores energy, so not only gives you fuel, but it also restores fuel, so when you train hard,

30:26or you reduce your blood sugar levels, considerably, right, when you go in, and you're working out, your body's getting after carbohydrates, and that as an energy source, to fuel your performance, and when you do that, and you're pushing hard, and you're training hard, your blood sugar levels, are dropping, so eating carbohydrates, straight after a training session, provides your body, with that insulin spike, and that insulin spike, puts your body, in an anabolic muscle building state, and if you,

30:56do not get that right afterwards, then you're going to enter, a catabolic state, where it's a muscle breakdown state, which goes back into, what I just talked about, try not to get too science, to hear with you guys, but I just talked about, when you don't have carbohydrates, what it's going to do, and that's why post-workout, is so important, from the muscle building aspect, of what I said, 24 to 48 hours, after you work out, you're building the muscle, you're working to give your body, the results that you want there, by what you eat, and so it's so important, to follow up,

31:27with a post-workout, protein shake, with like a banana, or something that is, I'm not going to dive, into simple and complex carbohydrates, because that can be found, in another episode, of the podcast, which is actually, a very beneficial podcast, so I highly recommend, you search through the pods, and look for that one, because you'll know, what exactly, to be eating pre and post-workout, but that's why carbohydrates, are then so important too, as well, because they're, they're restoring, the depletion, of what you just did, during your workout,

31:57they're restoring that, and they're providing the body, with the energy that it needs, for the rest of the day, but also providing the muscles, what it needs, in order to be repaired, growth, all the things, that you want to experience, with the results, that you want to have, right, okay, so that's a little bit, about carbohydrates, let's dive into, a little bit about fats, and I'm probably going to keep, this one a little bit short, because, fats are not, they're important, they are so important, but, in the world of building muscle,

32:28and, you know what, I shouldn't even say that, they are so important, they're a huge, important factor, to your hormones, and, when your hormones, are optimally functioning, in the right capacity, in a good capacity, in a strong capacity, then building muscle, is going to be easier, for you to be doing, so, high level, view on fats, they're extremely important, for your, overall health, so, they insulate us, they protect us, they protect our organs, they act as messengers, they help,

32:59proteins do their jobs, they start chemical reactions, that help control, the growth, the immune function, the reproduction, other aspects of basic, of the, of the, of basic metabolism functions, they're also very important, for your hormones, that's why, like, you know, you've heard me say, in previous podcasts, that when we're going through menopause, they're experiencing all of these shifts, in their hormones, I will always place them, with higher fat macros, so that the fats can do the job, in aiding with this support,

33:29while this transition is happening, the micro level, of fats, in our world, of muscle, and building muscle, is that fats produce, muscle strength, when training, because it supports hormone balance, and recovery from training, so, when, with fats included, in your everyday nutrition, right, especially in like a cutting phase, and, or cutting with your calories, and I talked about this in other podcasts too,

34:00as well, as all the different phases, but, fats can, elevate, natural growth hormones, which, inhibit, and promote, and, or inhibit muscle breakdown, and promote muscle gains, right, so, fats are very important, I don't want to get away, from what I just said earlier, that they're not, they are, in, in respect to, especially with hormones, especially with like, the act of making everything, a little bit stronger,

34:32with hormone balance, and recovery from training, so, more benefits, of fats, at a higher level, once you give your body, more of what it wants, it learns to use, this fuel more effectively, right, so like, a lot of people worry, that fats are going to make you fat, that is not true, fats are not going to make you fat, if your diet isn't rich, in healthy fats, many of the good for you, vitamins and minerals, that you're taking in, via the other macronutrients, will pass right through your system,

35:03so in other words, for example, eating fat, will help your food, become more nutritious, which will help your body, perform at its highest level, fats enrich like everything, that's why I like to look at it, it's actually a really good way, of looking at it, they enrich your body, they enrich your hormones, they enrich the muscle building process, they enrich growth hormone, all of the things, okay, so, and they make proteins do their job, and they support carbohydrates,

35:34that's why like, I love the trio, of the three macronutrients, and making sure, that you get a nice balance, of the three, because, they all serve a purpose together, they all work together, and sometimes, one can't work effectively, if it doesn't have another one, right, so, and then, one more thing, to touch on fats, it's extremely supportive, to your joints, okay, I think, overall, it's just a supportive, enriched, macronutrient, to the body,

36:05but one thing, to the hormone balance, women cannot have, proper hormonal balance, without adequate amounts, of fats, right, so, healthy fat, is the raw material, that we need, to produce, and maintain, proper hormone function, a lot of people, have tried like, low diet fats, or fats, that, or like, limiting their fats, and, I can tell you, from personal experience, when I did this, in bodybuilding, a lot of my internal systems,

36:36shut down, I started to lose hair, my nails got, way, way too fragile, I wasn't able, to poop one time, I shared that, in the previous podcast, too as well, and that all right there, is hormone, and balancing the hormones, and making sure, your hormones are strong, so that they can, facilitate other things, and I know, I mentioned earlier, that protein helps, to do the things, but because I wasn't getting, my body enough fats, protein couldn't do its job, so it's all so important, they're all so entwined, I hope you stayed with me, for a little bit there,

37:07I got a little science-y, but high level, they all, like I just said, they all need to work together, in order to perform the job, that they are responsible, of doing internally, for your body, at a macro level, and at a micro level, in terms of the goals, that you want to accomplish, macronutrients, all three of them, are so very important, so now one thing, that I want to touch on, is like okay, cool Nikki, like I learned, what macronutrients are, protein, fats, and carbs, I understand it, from a calorie level, that they break down, into these, you know, these three things, make up the calorie number,

37:38and when I have a balanced, approach to these macronutrients, on a day-to-day basis, then I'm more in a line, to the goals, that I want to accomplish, with decreasing body fat, building more muscle, having more muscle definitions, showing a more athletic figure, right, okay, so where do you start, if you're a beginner, because as I mentioned, I'm like you don't need, to dive in, and track all three, of these macronutrients, I don't expect you tomorrow, a cold turkey cut it, and go like okay, I need to download this app, and start tracking, my macronutrients, I don't expect you to do that, this is the way,

38:08that we approach it, with every single woman, that comes into Warrior Babe, you get an onboarding call, with one of our coaches, in that onboarding call, you are discussing, basically where you're at, and your level of understanding, nutrition, and I will tell you that, majority of the women, that come to us, first of all, have no idea, what macronutrients are, second of all, have no idea, what they're eating, or how much they're eating, in a day, and third of all, I have no idea, what macronutrients, are made up, and what types of different foods, right, like people don't know, how to find proteins,

38:39where do I find proteins, what's made up, what is the carbohydrate, what does this food consist of, right, and I guarantee, that's probably the majority, of you guys listen to this podcast, so, once we have that initial understanding, that this person probably, nutrition, is one of the hardest things, for people to grasp, and understand, it is also one of the important things, in order to facilitate, the type of results, that you want to see, with your body, right, so it's, it's, it's, I say nutrition is king,

39:09exercise is queen, all of the time, you cannot outwork a bad diet, you cannot go into the gym, and expect to see incredible results, if you're eating like shit, so, okay, we have this awareness, right, I, I, I see this human, on the other end of the computer, we do an onboarding call, through Zoom, and I'm getting to this human, at this under, at this level of understanding, that this person does not know anything, about macronutrients, following that, I personally, as a coach, or our coaches on the, on the team, need to understand, what is this person eating,

39:42because, if, we were to, give you, 1500 calories, following a week of being with us, however, you're only eating one meal a day, that may shock your metabolism, and you may, gain weight, by doing that, because your body is only used to eating once a day, which a lot of people do, they only eat breakfast, or they skip breakfast, and they wait all the way, until the end of the day, and they're starving, and they have like a massive dinner,

40:12that will probably only equate to like, 10, 100, or 1000 calories, or 1100 calories, so, what we make our clients do, is in the first week of being with us, we have them track, inside of MyFitnessPal, or keep like a food diary, or food log of some sort, letting us know the habits, that you're doing right now, like we don't ask them to eat differently, we don't ask them to choose different foods, we just want to gain a general understanding, of how you are eating right now, right,

40:42so we have the client, either track, or write down a food diary, meal one, meal two, meal three, this is what I ate, and then they hand that in to the coach, when we get that, we have a better understanding, of where this person is at, because we can kind of tally out, ballpark, okay, this is the input of calories, this person's eating on a regular basis, it's usually very low, where we, obviously we know as coaches, that you need to be eating, to be able to fuel certain processes, to be happening, so from there,

41:13we, typically it's like, okay, you know, we have a better understanding here, this is where we're going to start, but the first macronutrient, that we always have every, because 90% of the time, people are not eating enough protein, so that's always typically, the first protein, like you could nix these two steps, right, and like go and try this yourself, or if you want some help, then you can check out worrybabe.com, it's in the description below, you can apply for the program, to see if you're a good fit, but if you want to nix it, and try it yourself, go and just start eating more protein,

41:45that's the only thing, I would ask you to do, and I would personally, have our clients, try and at least hit a target number, of protein in a day, not even worrying about, the fats and the carbs, the fats and the carbs, do not matter at this point, what protein are you eating, on a daily basis, and making sure, you're hitting like a target number, whether it be, a little less than your body weight, whether it be at your body weight, whether it be, a little bit more than your body weight, I don't care, you just need to get protein in, because you're not doing that right now,

42:17if there's one thing, that's a supportive habit, that we can shift, it's making sure, that you're getting enough protein, on a regular basis, so it's basically like, this three-step thing, right, then they start focusing on protein, and it's an absolute game changer, all of the positive effects, the positive changes, the positive experiences, that follow eating more protein, is huge, I see this in about 90% of our clients, they are feeling better, looking better, sleeping better, feeling stronger, having less cravings,

42:48feeling more satiated throughout the day, and right there, that's an immediate change, okay, so that's something that you can definitely expect to see, by just eating more protein, protein comes from chicken, ground turkey, ground beef, egg whites, whole eggs, you know, yogurt, Greek yogurt, there's protein powders, there's protein bars, but making sure, that you're having wholesome foods, those are artificial, so you want to make sure, that you're, 80% of your day, is coming from the wholesome foods,

43:19you know, legumes, beans, there's the seitan, if you're vegan, there's fish, there's salmon, there's tilapia, there's cod, there's so many things, that make a protein, and what I did at the beginning of my journey, when I didn't have a coach, is I just googled, what are protein sources, and where can I find them, okay, so if you want to do this by yourself, these are some things, that I would recommend that you do, that's kind of like the stepping stool, that I'm saying that you should do, right, first, just becoming,

43:50aware that obviously, you want to make the change, okay, the second one, is that we need to understand, exactly where you are at, so it's like, becoming aware of what you are eating, in a week's worth of time, not trying to change any habits, being honest and real with yourself, and then from there, okay, I'm clearly not getting enough protein, in my day-to-day, I need to figure out, how to get more protein, in my day-to-day, that's the only thing, that I want to start targeting, of all the three macronutrients, is more protein, so I'm going to start eating more protein, and you go and do that,

44:20and then once you get a grip on that, and instilling that new habit, then we can start phasing in protein and fats, but I always say like, to all of the new clients, or our coaches say to new clients, like, until we get this down, with eating more protein, carbs and fats may not come for another, like, you got to do the work, you got to do the work, I, myself, our coaches aren't going to physically, show up to your house, and shove protein down your throat, you got to do the work, you got to eat the protein, okay, so, and then we can start phasing in fats and carbs,

44:50but until you do that, we're looking at like four weeks, of you, five weeks of your body adjusting, to the protein, and so that's why I like to say the front, the star of worried babe, it's like, it, it's, this is, this is hard, point blank, like, I'm not selling you a false promise, I'm not selling you a quick fix, like, I want you to have better habits, and where you have right, what you have right now, so that you can experience the results that you want, and not only experience them right now, but be able to sustain them for the long term, okay, so,

45:21for the sake of that entire podcast, you guys, ramble it a little bit throughout, but, I'm so happy to be back with you guys, I'm so happy to be jamming on the podcast again, but as we talked about, what are macros, we dove into the three of them, why they're beneficial from a macro level, for your overall whole system of the body, from the organs to the cells, down to the micro of like, this is the goal that you want to accomplish, this is why macronutrients, each one of these are so important, for that particular goal that you want to accomplish, talked at the beginning a little bit about, calories and macronutrients,

45:51and the difference between them, and then the end, this three-step system, to help you be able, or this like, stepping tool system, to help you be able to start, phasing in the world of macronutrients, it doesn't have to be daunting, it doesn't have to feel overwhelming, it doesn't have to feel like a lot of time, first of all, you may experience those things come up, or those excuses come up, or those like, I don't want to do this, this takes too much, or this is too hard, or I don't know where to do this, of course it is, you've never done it before, you've never put this much focus,

46:23on you eating right, so of course it's going to be different, it's going to be hard, it's going to take you a little bit of time, accept it, if you want to feel better, look better, be healthier, then be willing to put in this type of work, all right, love you guys, I will see you guys in the next episode, peace out. Hey guys, real quick, if you're interested, in taking your body, to the next level, lose body fat, build more muscle, feel more confident, do it alongside, one of our 30 plus,

46:54professional coaches, work one-on-one with her, to eliminate, all the guesswork, that you may have, and all you need to do, is just do the work, that she tells you to do, to get to those goals of yours, and to learn more, click the link below, this podcast, and apply to our VIP program, right now.

This transcript was generated automatically and may contain errors.