Feeling Sluggish? Your Macros Might Be the Missing Link

Have you ever had one of those days where you're dragging before noon—even after a full night’s sleep? Or maybe you start the day strong but crash hard by the afternoon, reaching for coffee or sugar to get through the slump.

While it’s easy to blame a poor night’s sleep or a packed schedule, there might be something else going on: your macros.

What Are Macros, and Why Do They Matter?

“Macros” is short for macronutrients—protein, carbohydrates, and fats. These are the three major nutrients your body needs in large amounts to fuel everything from your metabolism and mood to your energy levels and muscle recovery. When they’re out of balance, you feel it.

Let’s break them down:

✅ Protein - Supports muscle growth, metabolism, and satiety. If you’re constantly hungry or struggling to build muscle, you might not be eating enough protein. Great sources: Chicken breast, salmon, shrimp, lentils, eggs, tofu, and Greek yogurt.

✅ Carbohydrates - Provide quick energy. But not all carbs are created equal. Refined carbs (like white bread and pastries) can lead to blood sugar spikes and crashes, while complex carbs offer longer-lasting fuel. Better choices: Quinoa, sweet potatoes, oats, beans, and fruit.

✅ Healthy Fats - Essential for brain health, hormonal balance, and staying satisfied between meals. Healthy fats include: Avocados, olive oil, nuts, seeds, and fatty fish.

How to Balance Macros for Steady Energy

If you're constantly low on energy, take a look at your plate. A well-balanced meal should contain:

• A palm-sized portion of protein
• A cupped-hand portion of complex carbohydrates
• A thumb-sized portion of healthy fats
• Plenty of fiber-rich veggies Example: Grilled salmon with quinoa, roasted Brussels sprouts, and a drizzle of olive oil—delicious and balanced!

Need inspiration? Here’s a day’s worth of macro-friendly meals:

• Breakfast: Scrambled eggs with spinach, avocado, and whole grain toast
• Lunch: Grilled shrimp with brown rice and roasted veggies
• Dinner: Lentil soup with a side of mixed greens and balsamic dressing
• Snack: Greek yogurt with berries and almonds

When your macros are in check, your energy levels follow suit.

My Macro Shift: Why I Added Chicken Back

A few weeks ago, I made a small shift to my own eating habits—I added chicken back into my diet. It’s been a game changer. Not only has it kept me feeling fuller longer, but it’s also helped me lean out and feel more energized throughout the day. Sometimes, the smallest change makes the biggest difference.

Which macro do you struggle with the most—protein, carbs, or fats? Comment below or send me a message—I’d love to hear from you!