Ever feel overwhelmed by nutrition advice? You’re definitely not alone. Whether you’re trying to feel stronger, age well, lose weight, balance your hormones, or just have more energy—understanding your macros can help you get there without feeling restricted or confused.
This isn’t about giving up the foods you love. It’s about understanding what your body needs—and how to feed it in a way that’s nourishing, sustainable, and surprisingly empowering.
Let’s break it down.
What are macronutrients?
Macronutrients (or “macros”) are nutrients your body needs to function and thrive.
There are three main types:
Protein – The Builder
Protein is essential for building and maintaining muscle, repairing tissues, and keeping your metabolism humming—especially as we age. It also helps keep you full and satisfied between meals.
Examples: Chicken, turkey, fish, tofu, tempeh, beans, Greek yogurt, protein powder
Why it matters for women 40+: As estrogen levels drop, we naturally lose muscle mass. Protein helps preserve strength, supports bone health, and boosts your metabolism.
Carbohydrates – The Fuel
Carbs are your body’s main source of energy. They fuel your brain, your workouts, and your daily activities. Carbs have gotten a bad rap, but it’s time to shift that story.
Examples: Fruits, sweet potatoes, oats, rice, legumes, squash, even dark chocolate
Pro tip: Focus on fiber-rich, whole food carbs for blood sugar stability and steady energy.
Fats – The Hormone Helper
Healthy fats are critical for hormone production, brain function, skin health, and helping you absorb fat-soluble vitamins like A, D, E, and K.
Examples: Avocado, olive oil, nuts, seeds, coconut, salmon
Why it matters: Eating the right fats helps reduce inflammation, support mood, and keep your meals satisfying (no more ravenous crashes).
So… why track macros?
Tracking macros isn’t about perfection. It’s about awareness.
When you know how much protein, carbs, and fat you’re eating (and need), you can:
+ Build meals that give you sustained energy
+ Support your workouts
+ Avoid undereating (which is super common)
+ Maintain or build lean muscle
+ Feel more in tune with your body
+ Many of my clients are shocked to realize they were undereating protein or skimping on carbs while wondering why they had no energy. A simple shift in macro balance often makes all the difference.
Do I have to track forever?
Nope. Think of tracking like using GPS in a new city. It’s a helpful guide until you learn your way around. Once you get the hang of what balanced meals look like for your body, you may not need to track every day.
My clients often start with a macro framework and then transition to intuitive eating with confidence.
What comes next?
Now that you understand the basics of macros, you’re ready for the fun part: building meals that support your goals, your hormones, and your lifestyle.
In my upcoming 3-part blog series, I’ll walk you through three different approaches to meal prep, each with flexible examples and tips:
+ The Fridge Buffet (great for mix-and-match eaters)
+ The Simple Method (perfect for busy days)
+ The Sophisticated Method (for those who love to cook)
These blogs are designed to help you apply macro principles to real-life meals—without stress, overwhelm, or giving up your favorite foods.
Want more support?
If you’d like to know exactly how much protein, carbs, and fat your body needs, or want a personalized plan that takes out the guesswork, I’d love to help.
You can book a one-on-one session or explore my transformation program where we go deeper into building strength, eating to support hormones, and feeling amazing in your body.
Reach out anytime—I’m here to support you.
xo Jen
