Nutrition Basics – Micronutrients and Macronutrients

Nutrition Basics - Micronutrients and Macronutrients

you hey there it's dr. Justin market Johnny and today's talks in the beyond nutrition 101 we're going to go over what macronutrients and micronutrients are we're going to show you how to customize a diet according to what your needs goals and desires are so first things first when we're dialing our diet there's got to be a couple of things that are in common across any way of eating so we want to die to be macronutrient agnostic so in the Paleo sphere right you can go high carb low carb high fat low fat high protein low protein we just want to make sure we fulfill these three criteria nutrient-dense low toxin and anti-inflammatory that's really important if we're nutrient dense anti inflammatory and low toxin we're good to go we can dial up carbs high or low based upon our metabolism so again let's look at macronutrients we have three we have protein we have fat and we have carbohydrate you can see we have four calories and protein four calories and carbs nine calories and fat and what's happened is in the 50s and 60s fat was one of these macronutrients that was demonized because of the higher amount of calories in there and one of the first thing we could measure in the blood was cholesterol so it just made sense right let's demonize fat because we can actually see some of it in the blood and we know it has more calories but what we come to find is that the hormonal effects of each one of these macronutrients is far different when we have protein we have more of a hormonal effect of glucagon we have fast we have a more a hormonal effect of peptide YY and ketones which are appetite suppressant and then the carbohydrate we have more insulin so it tend to be the carbohydrates based on endocrinology that are driving fat gain because it's the insulin opening the cell up it's taking a lot of the extra sugar that can't be stored in the cell it's shuttling it to the liver and pumping it out as palmitic acid which is a saturated fat and again we can literally get fat by having too much carbohydrate not tend to be what's driving most of the obesity epidemic so let's break it down we have proteins we have fast we have carbohydrates when we have proteins primarily going to come from two sources keep it really simple here we have animal and we have plant it's really important to break it down this way the reason why is animal proteins tend to be very high in protein also some fat in there right if we're doing lean chicken breast lower but there's gonna be some fat in there and it's also going to be very low in carbohydrate now when we go to plant proteins unless we're doing like a plant like a pea protein powder or a rice protein powder or a hemp protein powder outside of that example you're going to have a lot more carbohydrate typically two-thirds to 75% of the bulk of that item will be carbohydrate let me give you an example rice and beans about 15 18 grams of protein – about 60 to 70 grams of carbohydrate so you can see if we're eating whole foods not powders right for eating real foods you get a whole bunch of carbohydrates when you do it plant wise or vegetarian wise versus a small amount of protein that's some of the benefit that we get with animal protein and also we get really good essential fatty acids vitamin A D K EPA DHA fat and cholesterol which is the hormone building blocks we really want to make sure my opinion animal protein is in to be the best it's gonna be the most complete and it's going to be higher and sulfur based amino acids which are going to help run glutathione pathways which is a natural antioxidant so animal proteins are always going to be superior now we deal with fats that's come in a couple different varieties to keep it simple we're going to have our mono unsaturated fats I'm gonna write mono watch my video on fat so you can get a little bit more detail of the organic chemistry there but mono that's going to be like your avocado pretty good fat next we're going to have our poly our polyunsaturated fats these are going to be like our fish oil so fish oil salmon tuna good fats and also our omega-3s if you will – so avocado omega-3 and then we also have our saturated fats and our saturated fats are going to be primarily plant you know with the exception excuse me they're gonna be primarily animal sources with the exception of coconut oil coconut sup saturated fat we're all going to have butter in there we're going to have a lot of the fat and beef chicken fish there's gonna be some saturated fat in there as well stearic acid as well now we have carbohydrates let's break the carbs down now I do this pretty uniquely I don't see too many people characterize carbs like this so this will be hopefully enlightening so we have non starchy non starchy our our vegetable carbs right non starchy carbs low in sugar high nutrition think broccoli think kale thinks think spinach think asparagus think carrots next category we have is starchy all right starch you can be high nutrition right but it can also be higher in carbohydrates sweet potato yam jicama starchy tubers squash etc some break down the sugar faster or slower but again relatively speaking much higher in carbohydrate but still relatively high in nutrition as well now from there I break it down we have fruits so we have low sugar fruit we have low sugar which are going to be berries strawberries raspberries passionfruit lemon lime grapefruit and then we're going to have high sugar fruits and high sugar are going to be our tropical fruits they're going to be a piya's mangos watermelon they're going to be bananas they're going to be pineapple the reason why I classify it as high sugar is because a lot of times if we use the glycemic index because fruit is primarily fructose fructose does not have a very high glycemic index but it can still create insulin resistance so I want to make sure that we're taking into account the sugar part of it because fructose is a sugar it may not have a higher glycemic index so I want to classify it as low sugar and high sugar so we have high sugar our tropical fruits are low sugar like our berries or green apple or lemon or lime or grapefruit starchy sweet potatoes yams starchy tubers non starchy are good old-fashioned veg so depending on where work we're at here we can dial these up or down we can be macronutrient agnostic essentially we can dial the carbs up higher for a crossfitter or for doing triathlons we can up the starchy carbs we can up the starchy and we can up maybe the non starchy or if we have insulin resistance we can go on low on everything here except the non starchy maybe we just go up on the vegetables so we can dial things up or down depending on where our metabolisms at so also one filter that we have to apply to it we have to answer yes to these three questions these are my essential questions at all patients have to answer yes to number one the food needs to be anti-inflammatory so if we're eating foods that are driving inflammation excessive inflammation that's gonna cause our body to break down excessively fast it's gonna create pain it's gonna put stress on our adrenal glands not a good thing it's gonna break our body down faster next it has to be nutrient dense this is very important right outside of macronutrients we have micronutrients vitamins minerals water so we have to make sure the foods were eating are nutrient-dense again you can see here one of the things I did not talk about our grains because grains are very nutrient poor and then when you actually factor in well the gut irritation the lectins the phytates the oxalic acids which actually can chelate but it can hug and pull more nutrients out it's actually even more nutrient poor and it's very inflammatory that's why grains don't fit in right it's anti-inflammatory it's nutrient dense and it can be toxic it's got Glee added in it gluten essentially and wheat germ agglutinin other elect n't nutrient-dense and the last one being low in toxins now the low in toxins is important because let's say we're having good old-fashioned broccoli but it's got a whole bunch of pesticides in it well that's not good so that doesn't fit the low toxin so eating organic right having a template that looks at quality is so important because you can have the same macro-nutrients but you throw in a whole bunch of carcinogenic pesticides back and put stress on the body stress on the liver and disrupt your health so we want to make sure we look at things from a perspective of is it anti-inflammatory nutrient dense and low in toxins but we can also adjust the macronutrients according to what your body's needs are so for instance if you're a crossfitter we may jack up the carbohydrates high we may keep the proteins and the fats relatively high as well we may keep the carbs over 200 if you have insulin resistance or diabetes well guess what we're only going to be getting non starchy carbohydrates in for our carb sources and we're going to be very high in fats and then moderate to low in proteins so I can dial that up and down according to what my patient's needs are we just have to make sure the following templates in place we don't really want to look at calories the only time I look at calories is when people are actually not eating enough and that can happen sometimes when you're in this stressed out state it's it's very common – and not really have much of an appetite because the Bloods going to the extremities and going away from the core so again we have our calories not that big of a deal but again the hormones are important and also making sure we have the right categories down here and then we can adjust the macronutrients according to what your body's needs are so again this is a foundation for healthier if you have other chronic health challenges or issues this is the starting point and if you want to reach out to me and get a hold of me for more in depth issues feel free and click on screen or click below and subscribe so you can get more of my great free information thanks this is dr. Justin have a great day


  1. Idky I cringe every time he opens the cap on his markers,,,why does he keep opening them and closing them….WWHHYY!!!!…….Good video though mate 😉

  2. What are your thoughts on how Dr. Calldwel Esselstyn suggests that people should be eating a completely plant based diet to avoid cardiovascular disease. He's had people follow his protocol and avoided going under the knife which never really works unless its a dire emergency. I'd love to hear your feedback as I keep hearing mixed messages regarding this subject! Loving your podcasts.

  3. Go to home depot or Lowe's and get 4' x 10' raw dry erase board for $15..just more space to express your dietgrams

  4. i try my best to have neutrional diet but,after working out few days i really fell very weak. i even become unbalance in my running .
    so plz kindly guide me how to stay strong…

  5. What is really important to remember here is to do what works for you, specifically you! All health and nutrition information consist of broad spectrum generalizations, that resulted from observing millions of people. But people are not generic. As individuals we all have a unique biologic makeup that will react differently to what we eat in what portions. Remember, before making ANY major dietary changes. consult a physician, they are familiar with your body and far more familiar with what nutritional balance is optimum for you.

  6. Too techie or I should say wordy. Show me pictures and samples of food or meals… Ie here's how to achieve the dial up or dial down. Here are 2 healthy lunch or dinner meals: Say a parent is cooking for their family – each meal base items are the same, but this plate sample is for the athlete in the family and this plate sample is for the weight challenged person in the family. Show the differences … And then the whys .
    Show us how you would modify a couple of similar meals to dial up or down the carbs.

  7. I have questions about ploy cystic ovary syndrome, and how I can use diet to help and what foods are good for me, because along with that I have fibromyasia and interstitial cystitis and GERDS, so I really don't know what I need to do to get my health and weight under control, and don't want to become full blown diabetic.

  8. I am 6'6" 210 lbs and workout 5 days a week. Strength training and running. I run now only about 15 miles a week since marathon season is over. I macronutrient calculator is sizing me up at 5460 calories (then converting that into grams) a day to stay the same weight. "Nobody ain't got no time for that). Does this sound right?

  9. What about the negative effects of eating the bodies of enslaved living beings who did not want to die?

    Those who you refer to as, "animal proteins".

  10. Dr Gregor wrote about a study which concluded that fat stores surrounding the muscles lead to insulin resistance, not sugar and carbs. He has a pretty cool website called

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