Macros FTW (For the Win!) 🏆 

What are They & How Can They Boost Longevity?

Happy Wellness Wednesday,

Ever hear the phrase, "You are what you eat"? Well, when it comes to living a long, healthy life, it’s actually more about what your body does with what you eat—and that’s where macros come in. Let’s break it down.

What Are Macros?

Macros (short for macronutrients) are the nutrients your body needs in large amounts to function optimally. The three main macros are:

• Protein: Builds and repairs tissues, supports muscle growth, and produces enzymes and hormones.
• Carbs: Your body’s main source of energy, but not all carbs are created equal.
• Fats: Supports cell function, brain health, and hormone regulation.

Why Tracking Macros is Key

So, why should you care about macros? Because balancing them properly can drastically improve your health and even extend your life. It’s not just about counting calories—it’s about where those calories are coming from.

High Protein, Low Carb: The Longevity Formula

Research shows that high-protein, low-carb diets can help you live longer by improving body composition, reducing the risk of chronic diseases, and enhancing metabolic function.

Here’s what the science says:

• High Protein for Muscle & Longevity: Protein helps maintain muscle mass as we age, which is directly linked to a longer, healthier life. Studies show¹ that people with higher muscle mass live longer than those with less, even when other risk factors are accounted for.
• Low Carb for Metabolic Health: While carbs give you energy, a low-carb diet helps regulate blood sugar and insulin levels, reducing the risk of diabetes and heart disease. This has a direct impact on longevity. Research shows² that low-carb diets can improve metabolic health and decrease the risk of chronic diseases, which are the leading causes of death.

Shocking Statistics

• Did you know that 1 in 3 U.S. adults³ suffers from metabolic syndrome, which is directly tied to poor macro balance? It’s a significant risk factor for heart disease, stroke, and type 2 diabetes.
• According to a study in Italy⁴, people who eat a higher percentage of protein in their diet are less likely to die prematurely than those who consume lower amounts of protein.

How to Track Macros

You don’t need to be a scientist to start tracking macros. Apps like Cronometer or MyFitnessPal can help you easily monitor your daily intake. Here's a quick guide to get you started:

1. Calculate your macro needs: Based on your goals (e.g., fat loss, muscle gain, maintenance). The apps above will help you land on a target. I am 6ft tall & 173 lbs, so my goals are my body weight in protein per day, a max of 150 carbs, and then fat to fill the the gap to hit about 2200 cals/day. This is to maintain my current body composition, it would be lower calorie, fat, and carb for a fat loss goal. A calorie deficit is KEY for these goals.
2. Track daily intake: Focus on getting enough protein (aim for .72 - 1g per lb of body weight⁵ ), moderate fats, and lower carbs.
3. Adjust as needed: Your body’s needs might change over time, so keep tweaking for optimal results.

How to Get More Protein (Without the Carbs)

Here are a few easy ways to increase protein without loading up on carbs:

• Lean Meats like chicken, turkey, grass fed red meat, and fish.
• Eggs & Egg Whites: A simple, protein-packed option.
• Grass Fed Greek Yogurt: Low in carbs and high in protein.
• *BONUS Link below*

FREE Resources!

LINK to a spreadsheet I built that lists all of my TOP high protein foods! Just request access and I’ll share it 😁 

Link to my favorite app for tracking Macros on a daily basis!

Link to check your Resting Metabolic Rate (how many calories your burn idle)

Final Thoughts

Tracking macros isn’t just for athletes or bodybuilders - it’s a practical, science-backed approach for anyone who wants to optimize their diet, improve their health, and live longer. By focusing on high protein + low carbs, I can protect my body against disease and keep it functioning at its best for years to come.

To living longer (and stronger),

Billy Bosch ⚡️
Iconic Life

P.S. If you know someone who may benefit from this content, don’t hesitate to forward this email!