Understanding the Importance of Macros Without Obsession

I think we all know someone that has tracked their macros or maybe you’ve even done it yourself (I definitely have), but that’s not what I’m talking about in this newsletter. I want to breakdown the science behind macros and share the importance of balancing them for healthy hormones. To be clear, I don’t think you need to track your macros in order to have healthy hormones. It’s more about understanding them and raising your awareness so you can optimize your meals in an easy way.

What Are Macros?

Macronutrients AKA macros are nutrients that our bodies need in large amounts. The three main macros (protein, carbohydrates, and fats) contain essential nutrients that the body cannot make itself.

This means we have to get these macros from our food. This gives our bodies the nutrients it needs to thrive and have healthy hormones.


Proteins make up approximately 40% of the body’s weight and serve in:

  • Repair, replacement, and regeneration of every tissue & cell in the body
  • Support liver function (essential for helping the body detox excess estrogen)
  • Involved in the production of hormones
  • Involved in making enzymes that help with thyroid, digestion, and energy production

Types of Protein


Provide glucose, the preferred energy source for the brain and body.

When carbohydrates are in the proper balance and accompanied by proteins and fats:

  • tissues and cells of the body are provided their preferred energy source
  • central nervous system, kidneys, muscles, and brain are given the energy they need (glucose is the only fuel used by the brain)
  • carbs are stored in the liver and muscles as glycogen (energy) to be used throughout the day between meals
  • support digestive function
  • help with the conversion of thyroid hormone

Fructose vs. Glucose

There’s quite a bit of debate around fructose, glucose, and sugar in general. I want to start by saying that fructose and fruit are NOT bad. There’s a lot of misunderstandings around fructose, but that’s because it gets compared to things like high fructose corn syrup even though there’s not nearly as much fructose in fruit. Defenitely not enough to do harm.

There are benefits to fructose and glucose, which is why it’s great to get a variety of types of carbohydrates in from fruit, squash, potatoes, plantains, sweet potatoes, yucca, etc.


Fatty acids are found in every cell in the body and are essential to human survival. They have a number of roles in the body, but here are the main ones:

  • Required for growth & development
  • Support satiation & reduce cravings
  • Slow digestion of carbs & proteins
  • Nerve & brain function
  • Used as a back up energy source (this is why the body converts excess sugar into fat when you don’t eat enough fat)
  • Acts as an antioxidant and protects cells
  • Helps us absorb fat soluble vitamins A, D, E, K

Types of Fat

To learn how to build a nourishing nutrition foundation check out my podcast where I break down how to do this.

And don’t forget to sign up for my weekly feminine periodical newsletter so you don’t miss out on any more deep dives into all things health!

reminder: i’m currently taking on 1:1 clients. if you’d like to explore what it would be like to work together and if we are a good fit, fill out this form to get more details!​

Amanda Montalvo

Amanda Montalvo is a women's health dietitian who helps women find the root cause of hormone imbalances and regain healthy menstrual cycles.

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