Macronutrients Matter: The Key to Your Best Health and Body Composition

February 27, 2025

If you’ve ever tried to lose weight, build muscle, or just feel better in your own skin, you’ve likely come across the concept of macronutrients—the holy trinity of nutrition: proteins, fats, and carbohydrates. These three macronutrients fuel every function in our bodies – from brainpower to biceps – yet they are often misunderstood, demonized, or glorified to the extreme.

In this introduction to our Macros Matter series, we’ll break down the importance of macronutrients, clear up some common misconceptions, and explain how optimizing them can help us to gain muscle and lose fat at the same time (yes, it’s actually possible!). We’ll also touch on an interesting approach to macronutrient ratios—the blood type diet—and how our blood type influences the way we should eat.

1) Protein: The Building Block of Life

What Protein Does:

On a basic level, protein is responsible for building and repairing tissues, synthesizing enzymes and hormones, and supporting immune function. It’s the foundation of muscle growth, recovery, and overall strength.

Common Protein Myths:

“Too much protein will damage your kidneys.”

Unless you have pre-existing kidney issues, your body can likely handle higher protein intake just fine. In fact, research shows that high-protein diets do not harm kidney function in healthy individuals.

“You can only absorb 30 grams of protein per meal.”

Your body doesn’t have a hard cut-off—it processes protein throughout the day. However, spreading out protein intake more evenly can help to maximize muscle protein synthesis.

Some Good Protein Sources:

Organic grass-fed meats, wild-caught fish, pasture-raised eggs, dairy (preferably raw), legumes, and tofu.

2) Fats: The Misunderstood Hero

What Fat Does:

Fats are crucial for hormone production, brain function, and long-term energy storage. They also help us absorb fat-soluble vitamins (A, D, E, and K).

Common Fat Myths:

“Eating fat makes you fat.”

Nope. Overeating calories (and the wrong types of calories) makes you gain weight, whether from fats, carbs, or even protein. In fact, healthy fats can help regulate appetite, minimize cravings, and improve body composition.

“You can only absorb 30 grams of protein per meal.”

While excess fat consumption can be problematic for optimal energy production in our cells’ mitochondria, consuming a sufficient amount (especially from whole foods like eggs and cold-pressed extra virgin olive oil) is not only fine, but crucial.

Some Good Fat Sources:

Avocados, nuts and seeds (moderate amounts), extra virgin olive oil, fatty fish, grass-fed butter, and coconut oil.

3) Carbohydrates: Fuel for Performance

What Carbs Do:

Carbs provide quick and efficient energy, especially for high-intensity activities. They also play an important role in brain function and recovery.

Common Carb Myths:

“Carbs make you fat.”

Overeating anything can make you gain weight—carbs included. However, carbs are not inherently bad; they just need to be managed according to your health status, your activity level and your blood type.

“All carbs are bad.”

There’s a world of difference between a sweet potato and a sugary, processed doughnut. Whole-food carbs like fruits, vegetables, and beans offer the fiber, vitamins, and minerals that refined carbs lack – helping to promote satiety, good health, and lessening the impact on blood sugar – while they provide our bodies with energy.

Some Good Carb Sources:

Organic fruits and vegetables, some whole grains, legumes, and tubers.

But How Do You Get Rid of That Pesky Fat?

Now, let’s talk a bit about “Lean Bulking”, which is essentially the art of gaining muscle while losing fat to improve our body’s overall composition.

Many people believe they have to choose between two extremes:

Bulking (gaining muscle but also packing on fat)

Cutting (losing fat but also risking severe muscle loss).

A large part of the fitness community has promoted this idea for many years. So, if this is something you’ve come to believe, you’re not alone. BUT… What if you could do both at the same time? That’s where lean bulking comes in.

How Do We Acheive ‘Lean Bulking’?

Eat Enough Calories – You want to aim for a slight caloric surplus. Instead of stuffing yourself with thousands of extra calories, aim for a modest surplus (~250-500 calories above your maintenance RMR). Your maintenance RMR (resting metabolic rate) is the number of calories your body burns each day to support its functioning, exclusive of physical activity. It is typically based on weight, height, age, and biological sex (although there are other factors that can tie in here, such as hormonal functioning and body composition.) Check out a free online RMR calculator to calculate yours!
High Protein Intake – You want to ensure you’re consuming enough protein to promote and maximize muscle growth while minimizing fat gain. The optimal amount will depend on various factors, including your blood type, and this is something we can help you to pinpoint during a health coaching session or in our medical weight loss program.
Strategic Intake of Carbs and Fats – Focus on consuming the proper quantities of whole-food carb sources for energy during workouts, and healthy fats for sustained fuel.
Progressive Overload in Training – The key to lean bulking is not just in what you eat, but also in how you exercise. Keep pushing yourself with extra resistance and increased intensity over time. Building muscle will change your body, and ultimately your life!
Supplement Efficiently – Incorporating cutting edge supplements, like BodyHealth’s Perfect Aminos product line, can give you an added boost on this journey by providing your body with clean, highly bioavailable essential amino acids in the right ratios to help supercharge the body recomposition process.

So, the main point is this: By optimizing your macronutrient intake and training smart, you CAN gain lean muscle while keeping fat gain to a minimum. In some cases (especially for beginners or those returning from a break), you can even lose fat WHILE gaining muscle—the holy grail of body recomposition.

But Wait, How Does Blood Type Fit In?

At MyHealth1st, we recommend our patients follow a blood type diet. Your blood type has a big impact on the way your body interacts with and processes food. Here’s a quick breakdown of recommended macronutrient distributions based on blood type:

Type O: High protein, moderate fats, low carbs (similar to a Paleo diet)
Type A: High carbs, moderate protein, low fats (more of a plant-based diet)
Type B: Balanced intake of all macronutrients
Type AB: Mixed diet with a focus on seafood and dairy

However, it’s important to remember there’s no one-size-fits-all approach to macronutrient distribution. Along with your blood type, your ideal ratio depends on factors like:

✅ Activity level (endurance athletes will need more carbs, while sedentary people need fewer.)

✅ Metabolism (some people tend to thrive on higher fats and protein intake, while others feel best consuming more healthy carbs.)

✅ Physique goals (fat loss, muscle gain, or weight maintenance.)

✅ Personal Preference (you need a diet you can actually stick to.)

When you sign up for our weight loss program or health coaching, we can work with you on an individual basis to help determine your personalized macronutrient ratio based on your blood type and your unique health goals.

Stay Tuned for More Macros Matter Content!

At the end of the day, understanding macronutrients is one of the most powerful things you can do to improve both your health and physique. Whether you’re trying to build muscle, lose fat, resolve a health condition, or simply feel better, the key is balance and optimization—not going to extremes. Stay tuned for our upcoming blogs where we’ll go into more detail on each of the macronutrients and how you can optimize your body composition for summertime!

And P.S.

Next time someone tries to tell you that carbs are evil, fats will clog your arteries, or you need 400 grams of protein a day to grow muscle… just smile… take a bite of your avocado toast (or your grass-fed steak, if you’re a Blood Type O), and know that you’ve got the science on your side.

Happy eating, happy lifting, and here’s to your best body yet! Go macros!

I’m Erin, and I’m a National Board Certified and Functional Medicine Certified Health Coach. If you’re seeking some humor, support and encouragement in your corner as you work toward your weight loss goals, consider signing up for MyHealth1st’s weight loss program or some health coaching sessions. I’m excited to meet you and work with you to make your goals a reality.

Erin Paly

Erin is a National Board Certified and Functional Medicine Certified Health Coach with a passion for fitness, holistic wellness, and ethical food production.