After seeing so many DMs after sharing our first episode on the science of macros, I knew we needed a dedicated Q&A follow-up. Today, I’m answering your most-asked questions about tracking macros, hitting protein goals, navigating busy weeks, and finding that balance between structure and flexibility.

We’re covering: How to know if you’re eating the right amount of protein, what it means if you’re always hungry, if it’s okay to go over your fats or carbs, tips for beginners who have never tracked before, how to build muscle and lose fat (and if it’s even possible at the same time), reverse dieting, intuitive eating, restaurant tracking hacks and more! Plus, I’m giving you a little life catch-up… a 24-hour trip to NYC with Ian for the Navy SEAL Foundation, upcoming travels (hello HYROX Berlin + Swiss Alps!), and how I’ll be prepping for the NYC marathon training.

This one is for anyone who’s curious about macros, feeling stuck, or just wants to feel more confident and empowered in how they fuel their body. Let’s get into it!

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00:00:12: Updates

00:07:20: How do I know if I'm eating the right amount of protein for my goals?

00:09:08: Are my macros off if I'm always hungry?

00:12:30: Is it made going over my fats and carbs as long as I hit my protein?

00:15:16: Recommendations for someone new to tracking macros?

00:18:28: Tracking macros seems obsessive

00:21:53: What is reverse dieting?

00:25:42: Can you build muscle and lose fat at the same time?

00:27:28: Other protein besides chicken?

00:30:37: Carbs don't make you gain weight

00:32:43: How do you track when eating out?

00:34:42: How do I know if I should be in a deficit or a surplus?

00:37:04: Are calories or macros more important?

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