Episode Summary:
When it comes to fat loss, there is no one-size-fits-all approach to carbohydrates. In this episode, we dive into how to personalize your carbohydrate intake based on key factors such as your baseline diet, body composition, activity level, and even your unique blood sugar response. By understanding how your body processes carbs, you can fine-tune your intake for sustainable fat loss and optimal energy levels.
Before we get started, grab your copy of my new Fat Loss E-Book! Here's the link.
And, head over to my new YouTube channel to subscribe and turn on notifications before the new Carb Series kicks off next week.
What You’ll Learn in This Episode:
✔ How to assess your baseline carbohydrate intake before making adjustments
✔ Why muscle mass and body fat percentage impact carb tolerance
✔ The role of activity level in determining your optimal carb intake
✔ How health goals (fat loss, performance, hormone balance) influence carb strategy
✔ Why food sensitivities and individual blood sugar responses matter
✔ Practical strategies for tracking and adjusting your carb intake
1. Your Baseline – Where Are You Starting?
Before making changes, assess your current carbohydrate intake. Track what you eat for a few days and consider factors like:
Blood sugar response (using a glucometer or continuous glucose monitor)
Insulin sensitivity (fasting glucose, HbA1c levels)
Energy levels and hunger cues
💡 Example: If you currently eat 60% of your calories from carbs and experience energy crashes, adjusting your intake or choosing slower-digesting carbs may help.
2. Your Body Composition
Your muscle mass and body fat percentage influence how efficiently your body processes carbohydrates.
More muscle = better glucose storage and insulin sensitivity.
Higher body fat = reduced carbohydrate tolerance.
💡 Example: A lean individual (12% body fat) might benefit from higher carb intake to fuel workouts, while someone at 25% body fat may do better with a moderate approach, limiting carbs to post-workout meals.
3. Your Health Goals
Carbohydrate intake should align with your specific goals:
Fat Loss: Lower to moderate carb intake may enhance fat oxidation.
Performance & Recovery: Athletes or those with high-intensity workouts need sufficient carbs for energy.
Hormonal Balance: Women experiencing menstrual irregularities or menopause may need strategic carb inclusion to support hormone health.
💡 Example: A woman with hypothyroidism may benefit from including 100-150g of carbs per day to support metabolism and thyroid function.
4. Your Activity Level
Your carbohydrate needs should match your energy expenditure:
High-intensity training (CrossFit, HIIT, weightlifting) requires more carbs.
Low-intensity activities (walking, yoga) require fewer carbs.
Sedentary lifestyles benefit from a lower-carb approach.
💡 Example: A marathon runner training daily may need 200-300g of carbs per day, whereas someone with a desk job may thrive on 50-100g.
5. Your Food Sensitivity & Blood Sugar Response
Not all carbs affect people the same way. Some experience stable blood sugar after eating rice, while others see spikes and crashes.
💡 Example: Two people eat a banana:
Person A: Blood sugar rises slightly (85 mg/dL → 95 mg/dL) – can tolerate bananas well.
Person B: Blood sugar spikes significantly (85 mg/dL → 140 mg/dL) – may benefit from pairing the banana with protein or opting for lower-glycemic fruits like berries.
✅ Track your baseline intake
✅ Experiment with carbohydrate timing—many people do well eating carbs post-workout.
✅ Monitor blood sugar responses with a CGM or glucometer if needed. I've used Levels - you can check it out here
✅ Consider carb cycling—higher carbs on training days, lower on rest days.
✅ Pay attention to biofeedback—adjust based on energy, sleep, and cravings.
🎧 Tune in to learn how to dial in your carbohydrate intake for your unique body and fat loss goals!
Resources & Links:
📩 Have questions? DM me on Instagram or email me at elizabeth@primalpotential.com
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