Wellness Wednesday: Cutting Through the Macronutrient Noise
LISA WISE • December 11, 2025
Wellness Wednesday: Cutting Through the Noise on Macronutrients 🥗
December 3, 2025
Two weeks ago we talked about 'E' for Exercise; this week, let's take a closer look at what fuels that movement: Macronutrients (Macros)
To be honest, the conversation around food has become incredibly confusing. Between low-carb, high-fat, no-fat, and all the latest fads, it's no wonder people feel misled!
The Common Sense Approach to Macros
My focus is to return to a common-sense approach that cuts through the noise. Carbohydrates, Fats, and Protein are all essential to health. I am not a fan of any "diet" that leans heavily toward one macronutrient while ignoring the vital benefits of another.
A healthy meal isn't about ratios; it's about quality.
Your plate should be built on these core principles to provide your body with the fuel it needs to perform optimally:
- Nutrient-Dense, Real, Whole Foods (Not processed things disguised as food)
- Clean and Lean Source of Protein
- Healthy Fats
- Plenty of Water
Step-by-Step Recommendations
Here are a few quick tips you can implement today to get back to fueling your body the right way:
- Start Hydrated: Drink at least an 8oz glass of water first thing—you are likely dehydrated overnight! A good goal is to drink half your body weight in ounces of water daily.
- Prioritize Plants: Aim for 60–70% of your nutrition to come from plant-based whole foods (vegetables and fruits).
- Make Breakfast Count: Your morning meal should be easy to digest, nutrient-dense, and hydrating—a smoothie is a fantastic place to start.
- Know Your Produce: You don't have to buy everything organic, but knowing the Dirty Dozen and the Clean Fifteen is essential for making smart choices about pesticide exposure. (If you don't know this, reach out to me!)
Ready to stop the confusion and build a healthy plate that truly supports your energy and goals?
I invite you to take a look at my website to learn more about my personalized approach and schedule a FREE consultation:
https://www.step-by-stepwellness.com
Until the next Wellness Wednesday, remember, there is always a healthy(er) choice.
Hugs and Health,
Lisa
Wellness Wednesday: The Power of Thought & The Overwhelm Trap 💜🌿  Part 4
Wellness Wednesday: Unpacking the Final Toxic Emotions 💜🌿 Part 3 March 11, 2026 Last week, we began identifying the first five of the nine toxic emotions that can hold us back from a quality-filled life. Today, we cover the final four. As you read through these, ask yourself if you are holding onto any of these "life-sucking" emotions. Remember: Awareness is the first step. In my practice, I call that awareness a "quantum leap" toward healing! The Final Four  Guilt: Are you living as your authentic self, or are you living based on others' expectations? Whether it's pressure from social circles, work, or family, allow yourself to be YOU , and the guilt will naturally fade. Shame: This often ties into guilt. Hear this: No one can make you feel shame unless you accept their vision of who you "should" be. When you respect yourself and live a life you are proud of, shame becomes a non-issue. Anxiety: Are you stuck in the past or fearing the future? This is your opportunity to wake up and be present. Take a moment every day to express gratitude for who you are and what you have. Sadness: Sadness is a natural part of the human experience, but staying in that state long-term affects your physical health. Feel the feelings, then bring your mind back to the "now." How can you learn from the situation and move forward into balance? Physical Support for Emotional Healing Processing these heavy emotions takes a toll on your nervous system. When you are emotionally taxed, your body depletes its stores of vital nutrients like Magnesium and Vitamin B. Calm the Storm: My favorite all-in-one support for those feeling the weight of anxiety or sadness is the Sleep & Stress Support formula . Foundational Wellness: You can find the high-quality, professional-grade supplements I trust for daily resilience on my Shop Page . Until next week, keep making those healthy(er) choices! 👉 Ready to take your own quantum leap? Book your FREE consultation here . Hugs and Health, Lisa
The 9 Toxic Emotions - Part 2
Wellness Wednesday: The 'E' in DESTRESS—Emotional Wellbeing (Part 1) 🌿 
Wellness Wednesday: Troubleshooting the Night—When Sleep Escapes You (Part 5) 🌙
Building Your Sleep Sanctuary (Part 4) 🌙
Why Sleep is Your "Secret Weapon" for Health  (Part 3) 🌙
Wellness Wednesday: Sleep Smarter (Not Harder) —Part 2 🌙 
Wellness Wednesday: The 'R' in DESTRESS—Rest as a Pillar of Health 🌙
The Step-by-Step Guide: 5 Simple Swaps for a Lower-Toxin Home 🌿 January 14, 2026 Reducing your toxic load doesn’t have to happen all at once. It’s about making the healthier choice when you run out of an old product. Here are five simple, high-impact swaps you can make today to support your hormones and energy. 1. From Plastic to Glass The Swap: Replace plastic food storage containers and water bottles with glass or stainless steel. The "Why": Plastics (even BPA-free ones) often contain endocrine disruptors that can leach into your food, especially when heated. Glass is inert, safe, and lasts forever! 2. From "Fragrance" to Essential Oils The Swap: Ditch the synthetic air fresheners, scented candles, and "perfumed" laundry detergents for high-quality essential oils or fragrance-free options. The "Why": The word "Fragrance" on a label is often a loophole for thousands of chemicals called phthalates, which are known to disrupt hormone balance. 3. From Non-Stick to Cast Iron or Stainless Steel The Swap: When your old "Teflon" pans get scratched, replace them with a well-seasoned cast iron skillet or stainless steel. The "Why": Traditional non-stick coatings contain "forever chemicals" (PFAS) that can release toxic fumes at high temperatures and migrate into your meals. 4. From Tap Water to Filtered Water The Swap: Use a high-quality water filter (like a Berkey or a solid under-sink reverse osmosis system) for drinking and cooking. The "Why": Tap water often contains trace amounts of chlorine, fluoride, heavy metals, and even pharmaceutical runoff that can overload your liver. 5. From Conventional to the "Clean 15" The Swap: You don't have to buy everything organic. Focus your organic budget on the "Dirty Dozen" and save money by buying conventional versions of the "Clean 15" (like avocados and onions). The "Why": This significantly reduces your daily exposure to synthetic pesticides without breaking the bank. Ready for a deeper reset? If you’re ready to clear the "fog" and give your body’s natural detox systems a professional-grade reset, I invite you to join my 2-Week Supported Detox - part of my 12-Week Private Wellness Program. Visit my website to learn more and book your consultation: www.step-by-stepwellness.com Hugs and Health, Lisa
