How to calculate your calories and macros for a balanced prometabolic life!!

[@katashley1031]

This is really helpful, thank you! Side note, you look so beautiful, just glowing.

[@thefreshpursuit]

You're so sweet, thank you!! So glad this helped you!!

[@thebakerswardrobe]

So helpful thank you!! Alsoooo please could you do a cassava waffle recipe 🤗

[@thefreshpursuit]

Got it!! And so glad this was helpful!!

[@mariapowell8747]

Hi, Anna! Is there any reason why you go with 50/25/25 for carb/protein/fat instead of 40/30/30 or another ratio? Wondering how you know what ratio is best for you! Thanks!

[@thefreshpursuit]

I’ve found 50/25/25 works best for my body, but 40/30/30 is also a great ratio to use!! Listen to your body for sure!!

[@cassandraritter1920]

Would you use these same calculations for a woman who lifts weights 4-5 days a week and is trying to put on muscle?

[@erykaolsen7614]

Help me to understand how to slowly add in the extra macros ? What are ways to do that ?

[@thefreshpursuit]

@@erykaolsen7614 Don’t go from 0 to 100 that’s for sure. Only add about 100-200 calories per WEEK.

[@Amelidylle]

Can you help me understand something? I don't get the idea of eating frequently in order to balance blood sugar. Everytime you put something, anything, in your mouth you create an insulin response. That's why I don't snack in mid afternoon. Breakfast, lunch, dinner, that's it. What is the purpose or the benefit to eat, let's say, a healthy snack at four our five o'clock? 🤔 Thank you for your response 😊

[@thefreshpursuit]

Great question! You're right, every time you eat something you create an insulin response, but it greatly matters WHAT you're eating. For example, if you just eat a carb like a piece of fruit, your blood sugar will spike. However, if you balance that carb with protein and fat, it won't spike your blood sugar. Yes, it will rise and that's the point, you don't want your blood sugar to be on a rollercoaster all day. When you have larger gaps in between meals, this creates big drops in blood sugar, that's why eating frequently helps to mitigate those drops and instead balance out that rollercoaster. My daily eating timeline on average: 7am breakfast 10am snack 1pm lunch 4pm snack 7pm dinner 9pm snack

[@Beccaclay23]

Could you talk about lowering cortisol levels?

[@katashley1031]

I know Ray Peat said that consuming ample sugar via fruit and starch was key to lowering stress hormones. But I'm curious to see what she says as well.

[@thefreshpursuit]

@@katashley1031 Yes, correct!! But always balancing the sugar and carbs with lots of protein and some healthy fats!

[@thefreshpursuit]

Yes!! Some quick tips: balancing blood sugar is absolutely KEY, eat within 30 MINUTES vs an hour of waking, sunlight outside right when you wake up for about 2-10 minutes, no phone/scrolling for the first hour of waking, LOTS of minerals, and make sure you're eating enough food!!

[@erykaolsen7614]

Also I don’t understand why we should eat so much and not cut to loose weight ? When and how can you get to a point to loose weight ? I do want a 1:1 with you so bad ! I need to get healthy but I need to loose weight too I need help understanding how to do that

[@thefreshpursuit]

@@erykaolsen7614 Absolutely! This again is a more individualized question and I would need to know more info to give you a proper response. Reach out to me via email from my website and we can chat more about 1-1 coaching!

[@erykaolsen7614]

@ok I will !!

[@tatianandreaa]

Would you still add on the 200 calories from the maintenance calories if you’re trying to lose weight? Or would you do anything different

[@thefreshpursuit]

It depends....mainly on how much weight you're trying to lose. I would recommend only adding about 100 calories and focusing on more protein. Example: if your goal weight is 135lb try to eat at least 135lb of protein per day as a minimum. That's the main goal I'd focus on!