#273 - How to track carbs, fat, and protein with AI and why | Josh Clemente & Dominic D'Agostino - (Replay)
Apr 24, 2025
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In this engaging discussion, Dominic D'Agostino, an expert in metabolic health and ketogenic diets, shares insights about tracking macronutrients—proteins, fats, and carbohydrates. He emphasizes the distinct roles each macronutrient plays in the body and how utilizing AI for tracking can enhance health and fitness. The duo tackles common misconceptions about protein intake, the effects of excess carbohydrates, and the significance of dietary fiber in overall wellness. Their conversation highlights practical strategies for optimizing dietary habits.
Tracking macronutrients using AI can significantly improve body composition, facilitate weight loss, and enhance exercise performance.
Each macronutrient—protein, fat, and carbohydrates—plays unique and critical roles in supporting various bodily functions and metabolic health.
Adequate protein intake is essential for muscle maintenance and metabolic processes, especially as individuals age or are physically active.
Future dietary monitoring technologies will integrate macronutrient tracking with biomarker analysis, offering personalized insights for proactive health management.
Deep dives
Understanding Macronutrients and Their Importance
Macronutrients are vital components of our diet, and they primarily include proteins, fats, and carbohydrates. Each macronutrient plays a unique role in supporting the body’s functions, with proteins being essential for muscle repair, fats providing energy and supporting cell health, and carbohydrates serving as a quick energy source. Considerable focus is placed on understanding the optimal balance of these macronutrients to improve metabolic health and body composition. Tracking these macronutrients can reveal how dietary choices impact overall health, making this understanding crucial for anyone interested in enhancing their well-being.
The Role of Protein in Diet and Health
Protein serves as a fundamental building block for tissues, enzymes, and hormones, and its importance cannot be overstated. It is crucial to ensure adequate protein intake to maintain muscle mass, especially as one ages, as it plays a vital role in metabolic processes and satiety. While dietary guidelines suggest moderate protein intake, studies indicate that many individuals may benefit from higher protein levels, particularly those who are physically active or seeking to improve body composition. Ignoring protein quality and quantity can lead to various health issues, making it essential to prioritize protein in one’s diet.
Carbohydrates: The Good, The Bad, and The Essential
Carbohydrates are often misunderstood, as they are not technically essential but can be beneficial in a balanced diet. They are a major source of energy, and fiber-rich carbohydrates contribute positively to gut health and metabolic control. Tracking carbohydrate intake can help individuals recognize their body's glucose tolerance and manage energy levels throughout the day. Opting for whole food sources of carbohydrates, such as fruits and vegetables, can maximize fiber intake while minimizing the risk of negative health outcomes associated with refined and processed carbs.
The Importance of Fats and Their Types
Dietary fats are crucial for a balanced diet, providing essential fatty acids necessary for various bodily functions. Fats can be categorized into several types, including saturated, monounsaturated, and polyunsaturated fats, each with unique properties and health implications. While some fats, like omega-3s, are associated with numerous health benefits, excessive consumption of unhealthy fats can lead to adverse effects on heart health. Thus, it’s essential to monitor fat source and quantity to promote optimal health and well-being.
The Relationship Between Macronutrients and Health Outcomes
Tracking macronutrient intake is essential for understanding how different dietary patterns influence health markers such as LDL cholesterol, insulin levels, and overall metabolic health. Many individuals underestimate calorie and macronutrient consumption, leading to unwanted weight changes and health issues. Employing tools like food diaries or mobile apps can help maintain accountability and provide insights into dietary choices. Such awareness can significantly impact one's health, enabling individuals to make informed decisions that align with their health goals.
The Benefits of Fiber and Its Role in Diet
Fiber is recognized for its significant health benefits but is often overlooked in contemporary diets. It supports digestion, promotes a healthy microbiome, and can play a role in regulating cholesterol levels. While many people consume insufficient fiber, aiming for 20 to 30 grams per day from whole food sources is recommended for optimal health. Individuals following low-carb or ketogenic diets may experience digestive issues without adequate fiber, illustrating its importance across varying dietary preferences.
Future of Nutritional Tracking and Personalized Health
The future of dietary monitoring includes advanced tools that integrate macronutrient tracking with biomarker analysis to offer personalized health insights. As dietary patterns become increasingly tailored to individual needs, real-time tracking of macronutrients and biomarkers such as glucose, triglycerides, and ApoB will become pivotal. By enabling individuals to visualize the effects of their dietary choices, future technologies can promote a proactive approach to health, aiding in disease prevention and enhancing overall quality of life. Personalized nutrition not only empowers individuals but also helps optimize performance for athletes and those seeking health improvements.
Not all calories are equal. Tracking your macronutrient intake, using AI capabilities, can help you improve your body composition, facilitate weight loss, and boost exercise performance. The three macronutrients are protein, fat, and carbohydrates, with fiber a subset of carbs. Josh Clemente & Dr. Dominic D'Agostino discuss the new macros-tracking feature in the Levels app, the purpose and importance of each macronutrient, how to use macros-tracking in conjunction with biomarker data to improve health and fitness, and how easy the app’s AI functionality is to use.
Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health.
Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health.
