When was the last time you felt genuinely energized and satisfied after a meal? If you’ve been feeling sluggish or struggling to reach your fitness or health goals, it might be time to reassess your approach to nutrition. This blog dives into the vital role that protein and fat play in fueling your body, the importance of carb control, and how biomarkers and expert coaching can help you stay on track.

Why Protein and Fat Should Be Prioritized

Protein and fat are two nutritional superheroes that often don’t get the credit they deserve. They’re crucial for everything from muscle repair to brain health.

Protein: Not Just for Muscle

Dr. Gabriel Lyon emphasizes that your body goes through about 300 grams of protein turnover daily. Protein isn’t only for athletes or bodybuilders; every single cell in your body uses protein for tasks such as creating enzymes, hormones, and even your immune system’s building blocks. Yet, most people eat just 70–100 grams per day, far short of what’s ideal.

For example, research has shown that even when consuming high-protein diets (up to 3 grams of protein per kilogram of body weight), there are no harmful effects on healthy kidney or liver functions ([source](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5078648/)). Upping your protein intake could mean better recovery after workouts, improved immune health, and enhanced energy levels.

Fat Is Brains’ Best Friend

Dr. Georgia Ede, a nutritional psychiatrist, highlights the irreplaceable role of healthy fats, particularly docosahexaenoic acid (DHA), in brain health. Your brain is about two-thirds fat, and DHA makes up nearly 20% of it (source).

Without DHA:

• Decision-making and problem-solving can suffer.

• The development of the brain’s white matter (myelin) may weaken, affecting neural connections.

• Psychiatric and neurological disorders could worsen or stay unmanaged.

To get sufficient DHA, consider eating fatty fish like salmon or taking algae-based DHA supplements if you’re vegetarian or vegan. Avoid refined vegetable oils like soybean or sunflower oil, as they can hinder your body’s ability to use DHA efficiently.

Mastering Carb Control

Carbohydrates are energy-packed, but consuming too many (especially refined carbs) can wreak havoc on your health. Excess carbs contribute to insulin resistance, which can lead to chronic inflammatory conditions such as Type 2 diabetes, cardiovascular disease, and even some cancers (source)

For a better idea of your metabolic health, pay attention to your Triglyceride-to-HDL (TG/HDL) Ratio, a simple blood test marker. A TG/HDL ratio above 4.0 (1.0 is ideal) may indicate insulin resistance, even before symptoms of chronic conditions appear (source).

Dr. Ben Bikman, a leading expert in metabolic research, highlights the profound impact of insulin resistance in his groundbreaking book, Why We Get Sick. He argues that insulin resistance is the root cause of many pervasive metabolic diseases. Through accessible explanations and compelling research, Dr. Bikman emphasizes how modern lifestyle factors—such as poor diet, inactivity, and excessive carbohydrate consumption—contribute to this condition. By addressing insulin resistance directly through healthier eating habits, increased physical activity, and better stress management, he offers a roadmap to not only prevent but potentially reverse these chronic diseases, empowering readers to take control of their health.

Lowering your carbohydrate intake and focusing on whole, unprocessed foods can stabilize blood sugar, promote fat loss, and even reduce systemic inflammation.

Why Biomarkers and Expert Coaching Matter

Your health shouldn’t be guesswork. Biomarkers like TG/HDL ratio, fasting blood glucose, and even adipokines (hormones released by fat tissue) can be valuable indicators of how well your metabolic system is functioning. These measurements provide insights into your body’s response to diet, exercise, and even stress.

That’s why working with a nutrition coach can be game-changing. Coaches not only create custom eating plans based on your biomarkers but also hold you accountable, ensuring you stay consistent with your health goals. While waiting weeks to see your doctor for dietary advice might lead to stalled progress, a nutrition expert can offer advice in real-time.

It’s Time to Fuel Your Body Smarter

Prioritizing protein and fat while managing carbs isn’t just a health trend; it’s an evidence-backed approach to fueling your body for peak performance, whatever your goals may be. Armed with the right biomarkers and the support of an expert nutrition coach, you’ll be equipped to take control of your health like never before.

Book Your Free Discovery Call Today

Want to feel more energized, think more clearly, and show up as your best self every day? Start by booking a free discovery call with one of our expert nutrition coaches. From personalized food plans to ongoing support, this is your first step toward achieving your health and fitness goals.

Click here to schedule your call now. Your better health is just one decision away!