I typically don’t recommend counting macros, unless you have a positive relationship with your body and the scale. If you do however count macros, or are interested in learning more, here are some tips

1. Calculate your Total Daily Energy Expenditure (www.tdeecalculator.net). Your daily calorie goal should never be below your basal metabolic rate.
2. Set your protein at a minimum of 1.2g x body weight in kilograms. I like a range of 1.4-1.8g of protein per kilogram of bodyweight, but it all depends on your activity levels, body fat percentage, physical build, and goals.Protein should be prioritised in each meal, and you would want to spread your protein intake evenly across the day.
3. Set fat at a minimum of 0.7g x body weight in kilograms, however 0.8-1g of fat macronutrient per kilogram of bodyweight would be much better for hormonal health.
4. Carbs make up the rest of your calorie intake. Do aim for a minimum of 100g carb macronutrient per day.
5. Always prioritise whole foods— I like a 90/10 rule.
6. Drink enough water (L = body weight in kg x 0.033). Our bodies are very good at distinguishing between hunger and thirst.

• Protein & carbs = 4 calories per gram; fat = 9 calories per gram.
• Ignore the “body type” (ecto/endo/mesomorph) method, as well as macronutrient percentage ratios.

If you would like to learn more and understand this topic in detail, let me know and I’ll set up a LIVE MASTERCLASS.

Everything you eat and drink (including medications, alcohol, & caffeine in excess) is filtered by your liver, and hormonal balance, cholesterol levels, and weight are also managed by this organ.

Some Tips for Supporting your Liver

• Eat a warm breakfast containing some protein (Do not skip breakfast).
• Add sour and bitter foods to your diet like sauerkraut, green apples, pickles and apple cider vinegar.
• Avoid processed and greasy foods, sugar, alcohol, and other toxins.
• Drink warm or room temperature water, ginger and dandelion tea.
• Exercise and move your body daily.
• Get sweating – Your body likes to be warm in order to naturally detox. Avoid air-conditioning and wipe off your sweat so that your pores stay open.
• Prioritize sleep and be asleep by 11:00 PM every night. 

High Quality, Mostly Lean, Protein

Which supports cell function, energy, metabolism, satiety, and helps control cravings. Aim for 100 – 200g (or 1/4 – 1/3 of your plate) per meal (eggs, poultry meat, white and oily fish, game, beef, lamb meat, organ meat).

Nourishing Fats

Which provide energy, promote nutrient absorption, support blood sugar balance, brain health, and hormone production. Include 1 – 2 tbsp per meal (butter, olive or coconut oil, olives, avocado, nuts).

Non-Starchy Vegetables

Which are high in fiber, water, vitamins, and minerals, as well as antioxidants and phytonutrients. These control blood sugar and support gut health. Half of your plate should be made up of non-starchy vegetables (all vegetables besides beetroot, butternut, pumpkin, peas and corn.

Starchy Vegetables & Complex Carbohydrates

Which support energy levels and balanced blood sugar, are also packed with fiber, and help with satiety. Aim to fill a 1/4 of your plate with these (potato, sweet potato, rice, quinoa, legumes). Alternatives you can opt for fruit. 

The thyroid gland conducts your metabolism and is needed for adrenal glands to function well. Essentially, your thyroid is like the main source of power in your ‘house’ (body), while your adrenals are like a back-up generator for use in emergencies or acute stressful situations. However, if your main source of power is continuously not functioning optimally, your back-up power will become your main source of power and energy, and that results in major consequences for your body and hormones, and in being chronically stressed. When this back-up generator of yours (adrenal glands) is burnt out, the result will be adrenal fatigue. This explains that we should rather look at improving thyroid health, and the health of your entire system, instead of focusing on the adrenal glands, which do tend to regenerate easily. How? We need to live a lifestyle that optimizes all these functions.

Forcing our bodies to adapt to chronic stress will result in massive shifts in your stress hormones such as serotonin, estrogen, adrenaline and cortisol, for example. 

Adrenaline and cortisol, two of our main stress hormones, are released by the adrenal glands during times of stress. Adrenaline mobilizes glycogen and free fatty acids for energy and when adrenaline rises, this boost in short-term energy supports your brain and internal organ functions for survival, while decreasing blood circulation to your extremities. This is why you may sometimes experience cold hands and feet when your metabolism is not functioning optimally.

Cortisol, typically at its highest levels in the morning, is very important for the proper functioning of our blood pressure, immune system, blood sugar regulation and our ability to handle stress. If you are experiencing stress all the time, your cortisol levels do not decrease as the day goes by like they naturally should. This ultimately leads to insomnia, disrupted sleep, feeling exhausted when waking in the mornings and afternoon energy crashes.

Adrenaline and cortisol are not ‘bad’, but they do need to be at normal levels to support optimal health. What happens on a physiological level when we are constantly running off these stress hormones? Mineral depletion resulting in hair thinning and hair loss, digestive distress, a weakened immune system, low libido, possible an-ovulation, PMS, oestrogen dominance, impaired liver detox, and muscle loss to name a few.

You need to allow your body to feel safe in order for it to self-regulate. Here are some steps you can take:

1. Balance your blood sugar levels — a healthy metabolism is impossible without balanced blood sugar levels. When your blood sugar is not balanced and your liver glycogen stores are low, stress hormones rise in order to provide your body with energy. This is also why you should not consume caffeine, or do strenuous exercise, in a fasted state.
2. Replenish minerals such as magnesium, calcium, potassium and sodium. This may even decrease stress-related cravings and binge eating.
3. Regularly consume healthy sugar sources like fruit, as well as complex carbohydrates.

How do we balance blood sugar levels? Here are a few tips:

• Eat your breakfast 90 minutes after waking up. Ideally within 30-60 minutes. Do not train fasted in the mornings.
• Eat something every 3-4 hours. 
• All meals & snacks should contain a form of protein and fiber (vegetables/fruit). Prioritize daily protein and vegetable intake.
• Drink 1 tablespoon Apple Cider Vinegar in water 10-30 minutes before meals.
• Go for a 10 minute walk after meals.