The Truth About Macros, Hormones & Fat Loss: How Macronutrients Influence Energy & Body Composition

Every day I meet an active man or women who tells me that they are working out, "eating clean", taking all the vitamins and supplements, but feel like something is off and they no longer are seeing progress with their goals. 

There's a few reasons why this happens, which I will break down in this article the science of metabolism, macronutrients (macros), hormones, and energy production—and how these systems work together to drive results. Whether you're a man or a woman, understanding this can change everything.

Free Resource: Want to learn which functional lab tests uncover the root cause of fatigue, poor recovery, or stubborn fat? Download the free guide: 3 Functional Labs Every Active Person Needs

What Is Metabolism, Really?

Most people think of metabolism as fast or slow-good or bad. "I have a bad metabolism or I have a fast metabolism" is usually what you hear people reference. But from a science perspective, your metabolism is your body’s engine—and it has three main parts:

1. Basal Metabolic Rate (BMR): Energy needed to keep you alive (think organs, hormones, brain function). This is the base amount of calories/fuel your body needs just to function not including all your extra workouts, but just to stay alive.

2. Thermic Effect of Food: Energy used to digest and process food.

3. Movement: Both structured exercise and daily activity (like walking, cleaning, living life, etc.)

Where It All Goes Wrong

Many active people—especially those in their 30s and 40s—are stuck in a cycle of:

• Under fueling and overtraining

• Skipping meals or training fasted

• Relying heavily on HIIT or lifting on empty

The typical pattern I see in men is keto, Intermittent Fasting, and Fasted Workouts which then shows up on their labs as elevated cortisol, low testosterone, sleep disturbances, low libido and anxiety.

For women, the pattern is usually extreme calorie deficits, low carb, skipping meals, and over training which then shows up on their labs as low progesterone, dysregulated blood sugar, thyroid issues, sleep issues, anxiety, and other hormone imbalances. 

Under fueling and over training can also lead to something called Catabolism (muscle breakdown) where your body is desperate for energy to keep you functioning and alive that it will start to breakdown your lean muscle that you worked hard to build in order to get the nutrients it needs.

This is why I use functional lab testing for every client—checking cortisol, thyroid markers, amino acids, and micronutrient status.

I've worked with hundreds of men and women over the last 15 years and when clients would show up who were putting in the work in the gym, eating the right foods, but not getting results it usually indicates that there was something going on under the hood with their metabolism and hormones that were keeping them from making progress.

👉 Grab the free lab guide to quit guessing and start testing to learn exactly what your body needs to optimize your hormones, metabolism, and health.

Macros = Metabolic Inputs

Let's talk about each macronutrient (carbs, protein, and fats) and how they each play a unique role in fueling your metabolism, health and regulating your hormones.

➤ Carbohydrates

• Get broken down into glucose, and used by your brain and muscles' as their primary fuel source.

• Essential for thyroid hormone conversion and hormone production.

When you go too Low Carb =

• Fatigue

• Anxiety, OCD, Sleep Disturbances

• Poor recovery

• Poor Strength & Performance

• Irregular periods, PMS, PMDD

• ↓ Testosterone, ↓ progesterone, ↑ cortisol

➤ Fats

Your body needs fat. Let's get rid of the idea of extreme low body fat that seems to consume our social media culture. When you drop too low in body fat, you not only look sick, but you also keep your body from having the fuel it needs to produce all of your sex and stress hormones. Fat is also super important for satiety, appetite control and blood sugar regulation.

• Build cell membranes and form the backbone of hormones like testosterone and estrogen.

• Cholesterol is necessary—not evil.

When you under consume Fat =

• Low libido

• Cycle issues

• Dry skin, thinning hair

• ↓ Testosterone and estrogen

➤ Protein

• Broken into amino acids, vital for building muscle, neurotransmitters aka your mental health (like serotonin), and immune health.

• Constantly Under-consumed especially in women more so out of a fear of getting "bulky" not realizing protein and the amino acids are essential for not just lean muscle and fat loss, but also for your overall health.

Too Little Protein =

• ↓ Lean muscle

• Poor strength gains

• Mood swings

• Sluggish metabolism

Want to see what low amino acids or low B12 actually look like on a lab test?
It’s in the guide. Download it here.

How Your Macros Actually Become Energy

Once you eat, food is converted into ATP (energy) inside your mitochondria. But, let's pause and talk about something that a lot of people struggle with in this conversion called Insulin Resistance. If you’re insulin resistant, even a little, your cells struggle to absorb glucose effectively—leading to things like:

• Fatigue

• Belly fat

• Brain fog

• Trouble sleeping

• Hormonal chaos

Blood Sugar Instability = The Silent Saboteur

Even fit, active men & women come to me with:

• Anxiety

• Acne

• Sleep issues

• Irregular cycles

• Stubborn Belly Fat

And yet? Their fasting glucose is "normal"—but fasting insulin is elevated. That’s a metabolic red flag. Most doctors do not check fasting insulin which is extremely important to find out how well your body is utilizing the glucose you are consuming or if it's just floating around in your blood stream.

I look at micronutrient pathways like B-vitamins, magnesium, and chromium. These impact insulin sensitivity and hormone production. When we fix the root cause, everything changes.

Why You Need All 3 Macros for Fat Loss & Hormone Balance

Cutting carbs or fats without a plan? It can completely backfire.

Real Examples:

• Men doing keto + fasted workouts:
  ↓ Testosterone, poor sleep, low libido, no muscle gains, feeling "flat"

• Women under-eating + overtraining:
  Irregular cycles, acne, anxiety, poor recovery, sleep disturbances, fatigue, mood swings

This isn’t about calories in, calories out—it’s about fueling your metabolism and balancing your hormones with the right macros for your unique body.

I use at home functional lab testing to personalize workouts, nutrition and create personalized daily supplements so you can quit guessing and give your body exactly what it needs to fuel your personal best.

Your Metabolism Isn’t Broken—It’s Misfueled

If you’re struggling with energy, hormones, stubborn weight, or not seeing any gains in your workouts, it’s not a discipline problem—it’s a biochemistry imbalance. When you give your body what it needs, everything starts working again.

Want to Learn What’s Really Going On in Your Body?

Grab my free guide:
The 3 Functional Labs Every Active Person Needs

This is why a personalized approach is the best approach because everyone's biochemistry is different. Your gut health, hormone status, metabolic health and mental health are all unique.

The best thing you can do is to get real personalized data with high level functional lab testing (like what I talk about in the guide) and then work on replenishing your nutrients, nutrition and your workouts so that they are working with your hormones and metabolic make up.

Here's to fueling your best self,

Ashley Drummonds