Tracking Macros & Micros: Unlock Your Health Potential

Courtney Bargar, LMT
Mar 11
2 min read

Tracking macronutrients and micronutrients reveals how food directly impacts your energy, pain, and wellness—especially with chronic conditions, dysautonomia, or neuroconnective tissue disorders.

Macronutrients: Your Body's Fuel

Macronutrients supply calories and building blocks for energy stability:

Proteins (20-30% daily calories): Repair tissues, stabilize blood sugar. Amino acids support collagen (key for EDS), muscle recovery, neurotransmitters. Sources: eggs, fish, nuts, collagen peptides.
Fats (20-35%): Hormones, cell membranes, inflammation control. Omega-3s ease pain; saturated fats strengthen cells. Sources: avocados, olive oil, fatty fish, coconut, nuts.
Carbohydrates (45-65%): Brain fuel, glycogen stores. Complex carbs prevent dysautonomia crashes. Sources: sweet potatoes, berries, quinoa.

Fresh fruits + vegetables create whole proteins: When combined strategically, they deliver all essential amino acids. Example: corn (high lysine) + beans (high methionine) = complete protein. Spinach + seeds, or broccoli + grains provide balanced amino profiles naturally.

Imbalance effects: Low carbs trigger POTS flares; excess simple carbs spike inflammation; insufficient protein slows tissue repair.

Micronutrients: Silent Regulators

Vitamins/minerals orchestrate body functions:

Category	Key Players	Health Impact	Sources
Electrolytes	Na, K, Mg	Hydration, nerve signaling, blood pressure	Salt, greens, avocados, broth
B-Vitamins	B1, B6, B12	Energy, nerve health, anxiety regulation	Meat, eggs, nutritional yeast
Antioxidants	Vit C, E, Selenium	Reduce pain/oxidative stress	Citrus, nuts, Brazil nuts
Bone/Muscle	Vit D, K2, Ca	Joint stability, fascia health	Sunlight, fermented foods, fish