Know Your Macronutrients
We, modern people, continue to move away from traditional diets, those time-tested and handed down from earlier generations.
In most places, we no longer have to eat what our culture provides.
Groceries and restaurants offer freedom — and endless food options. It’s very likely up to you, alone, to build a diet.
So how do we build a diet?
Should we follow one arbitrary, or strict, rule? No dairy? No animal producs? No grains?
We need better guidance than that.
We need a system for wisely choosing foods that fit together synergistically. One that will meet our nutritional needs (few diets do), while supporting our gut microbiome, hormones, sleep, and recovery.
You need a diet that is most likely to lead to longevity — and ultimately, one that works for you.
After all, there’s no one diet that works for everyone. We all have different needs, tastes, and history with food.
But when we know how the macronutrients work, we can sculpt and create a diet that will work in any scenario, any challenge, and for any person. That includes you!
Best of all, a diet based around the macro’s is one that is adaptable. It can change as you do.
As your health changes, as your activity level changes, as your weight changes — so can your diet, with ease.
Hyperlinks
1
What Are Macronutrients?
3 Categories Of Food
All diets are built from three groups of food.
How you combine these three groups of food can have an incredible effect on digestion and overall health — for better or worse.
WISDOM: Get to Know the Macros
To be a healthy person in the modern world, it’s important to:
With the knowledge of the 3 macros, it becomes possible to:
2
FACTS: The 3 ‘Macros’
Macro = “big”
Each “macro” group is made of different building blocks.
All food contains energy. That energy is measured in calories.
The reason for eating is to extract that energy from food.
Carbs
Will always break down to sugars (glucose or fructose).
Grains — Fruit — Starch — Sugar
100 grams of carbs
= 400 calories
Protein
Will always break down to amino acids.
Meat — Dairy — Collagen
100 grams of protein
= 400 calories
Fat
Will always break down to free fatty acids (& glycerol).
Cream — Lard — Oils
100 grams of fat
= 900 calories
Fat provides more than twice the calories (per gram) of carbs and protein.
A gram is just a unit to measure mass.
A raisin weighs about one gram.
EXAMPLE: Tracking Macros
(Daily Totals for 2100 Calorie Diet)
Carbs
200 grams
(4 calories per gram)
= 800 calories (total from carbs)
Protein
100 grams
(4 calories per gram)
= 400 calories (total from protein)
Fat
100 grams
(9 calories per gram)
= 900 calories (total from fat)
Do The Math…
800 calories (200g Carb)
+ 400 calories (100g Protein)
+ 900 calories (100g Fat)
= 2100 calories
Carbs
If we avoid carbs, the body can synthesize sugars from fats and protein.
Protein
If we avoid protein, the body cannot synthesize basic amino acids.
Fats
If we avoid all fats, the body can synthesize only some fats — from sugars or protein.
Many diets talk about reducing the intake of a macro group.
What happens if we reduce — or completely remove — any group?
Carbs
0% Carb Diets?
Very, very few people say 0% carbs is healthy.
A zero-carb diet is very difficult to follow, and extremely rare in practice. It’s no surprise that even very-low-carb diets still allow for some carbs daily.
OKAY, SO What About…
Low Carb Diets?
(10% Carb)
50g carbs/day*
A low carb diet still allows 10% calories from carbs, or, about 50g/day (for 2000 calorie diet).
When lowering carbs this much, you must make up the difference with 70% (or more) of your calories from fat.
Examples: Atkins Diet, Keto Diet
Restricting carbs this much can harm the thyroid and slow the metabolism.
*(for 2000 calorie diet)
Protein
0% Protein Diets?
Nobody believes avoiding all protein is healthy.
In fact, even carb-rich foods have some protein. Avoiding all protein is as impossible as it is unhealthy.
OKAY, SO What about…
Low Protein Diets?
(8% Protein)
40g protein/day*
A true, low-protein diet will allow for about 8% calories from protein.
For a 2000 calorie diet, this is about 40g/day of protein.
That’s still a decent bit of protein: Believe it or not, it’s roughly the protein in two hamburger patties.
*(for 2000 calorie diet)
Fat
0% Fat Diets?
Zero-fat diets don’t really exist.
A “Very-Low-Fat Diet” still allows 10% of calories from fat. For 2000 calories/day, it would allow 22g of fat. So, even the diets lowest in fat allow for 22g of fat per day — which is about 2 tablespoons of butter.
This is because fat is essential for health. Even the most anti-fat diets don’t skip it entirely.
OKAY, SO What about…
Low Fat Diets?
(15% Fat)
33g fat/day*
Low-fat diets are pretty common in the diet world. They produce decent results for weight loss in people that are otherwise healthy.
Not all people respond well to a low-fat diet. Fat helps people feel satiated, curbs cravings, absorb fat-soluble vitamins and carries out many important biological functions. You might need more fat than 15% allows, and that’s okay.
*(for 2000 calorie diet)
There are virtually zero instances of diets that completely eliminate entire food groups. The only possible exceptions? Strict keto — but most of the time, even the strictest ketogenic diets still allow 20g carbs per day — because carbs are essential to health.
*The carnivore diet also attempts to restrict all carbohydrates. For every success story on a diet, there are many, many horror stories.
Anytime a food group is avoided, the body will try to re-create those nutrients itself.
But it cannot perfectly create — or synthesize — the missed macronutrient.
In chronic illness and aging, synthesizing macros becomes even more difficult. The body is overburdened already, and the need to manufacture macronutrients adds to the load.
In a burdened state, it’s much better for the body to absorb nutrients directly from food, rather than having to synthesize them in the tissues and organs.
Synthesizing these macronutrients is an inefficient process, and it requires extra nutritional and energy resources — which are often scarce.
Further, there are some nutrients the body simply can’t produce on its own. These must be received via the diet.
Synthesizing Nutrients is a Backup Plan — For Famine & Starvation
The body can synthesize sugars and some fats for energy — but that doesn’t mean it’s optimal for health.
In fact, the ability to synthesize sugars and some fats is most likely a “last-resort” tool to combat famine and starvation — a temporary safety net that should not be relied on unless absolutely necessary. There are dangers associated with cutting carbs, fat or protein too much — and each person has different, changing needs.
We can induce this “starvation mode” in the body simply by reducing the intake of any food group too low.
When the body is not receiving needed nutrients, it’s struggling to meet energy demands, so it slows the metabolism. Less energy is demanded, so less energy is required of the digestive system. It’s similar to being unable to pay the heating bill, so you turn down the thermostat to save energy.
“Starvation mode” is not an ‘on/off’ or black & white phenomenon. It exists on a spectrum — with lots of gray area — occurring to varying degrees as a result of diet, chronic stress, infection, and lifestyle factors like poor sleep.
Starvation mode is most likely to happen in chronic illness.
The sicker a person is, the more the body will struggle to adapt when macronutrients are lacking in the diet.
Too Much Restriction: What Happens?
Each Body is Different
Young, healthy people seem to tolerate an imbalanced, restricted diet better than older or sicker people.
Some folks may even, surprisingly, appear to defy convention and “thrive” or “survive” longer on a poor diet.
Don’t be fooled by these rare instances: There can be many potential reasons for this. Perhaps a person with better gut health, a less bumpy health history, a healthier environment — or stronger relationships — will tolerate various stressors (and absorb nutrients) better than someone with worse cases of those variables.
Keep in mind, though, most folks resorting to restricted diets do so precisely because gut health is weak. Removing some problematic foods can temporarily result in improved digestion, but correct the issue this will not.
Other folks may improve on a restricted diet simply because it’s a way to trick them into (finally) eating fewer calories, or stop eating junk food. These results will usually be transient. Calories almost always drop on restricted diets. It’s common to lose weight while eating fewer calories — but this doesn’t mean carbohydrates or fat intake is bad, and it doesn’t mean a restrictive diet as a great long-term solution.
Most people can only sustain a caloric deficit for a period of time before the dreaded — and harmful — starvation mode kicks in.
Is it actually healthy to remove — or drastically lower — a macro group?
Carbs
- Primary Fuel Source
- Hormone Production
- Supports Thyroid Function
- Nervous System
- Brain Function
- Immunity
Protein
- Structural: muscles and bones (“building blocks of life”)
- Hormones (sleep, mood, libido, digestion, pleasure, reproduction, energy production)
- Detoxification
- Immunity
Fats
- Structural (cell walls, brain)
- Hormones
- Brain Function (& structure)
- Energy Levels
- Immunity
7
Macronutrients
Are Nutrients
All nutrients are necessary for health, providing positive energy, and supporting health and vitality.
Each nutrient is needed to thrive and be healthy.
Across social media, nearly every nutrient is demonized by some group. But, to strictly avoid any nutrient indefinitely is unhealthy for the body — whether it is Vitamin C, D, A, or other micronutrients.
The same holds true for the macronutrients. We need all three macronutrients (carbs, protein, fats) for optimal health. All of them.
MacroNutrients vs MicroNutrients
The “macros” are carbs, protein, and fats.
By contrast, micronutrients are (basically) just vitamins & minerals. Micronutrients aren’t a type of food, they’re in food.
We don’t bake with micronutrients. (Baking uses carbs and fat). We don’t grill micronutrients. (We grill protein).
Macros
Macronutrients are:
- Carbs
- Proteins
- Fats
We cook, bake, and grill with macros.
Micros
Micronutrients are:
- Vitamins
- Minerals
Micronutrients are present in tiny amounts in our food.
Whey people say “nutrients,” they often mean micronutrients (vitamins & minerals).
However, macronutrients are nutrients, too
(carbs, protein, & fats).
It’s convenient to think of the macronutrients in this order:
C : P : F
(Carbs : Protein : Fat)
This order emphasizes the carb-to-protein ratio — which is the most important ratio.
We also place carbohydrates front and center, as they are the basis for energetic balance & essential for keeping stress hormones low.
*There is no official ‘order’ for the macros. Some
calorie tracker apps use different orders.
The results suggest that longevity can be extended in ad libitum-fed animals by manipulating the ratio of macronutrients
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5087279/
Start With Your
Carb–to–Protein
Ratio
Finding the right carb-to-protein ratio is fairly simple. Within a few days or weeks, a trend can be observed.
A solid middle ground C-to-P ratio is 2:1.
After you find your Carb-to-Protein ratio (again, 2 : 1 is common) — determine whether your body prefers to eat low/moderate/high fat.
It’s that easy: A two-step process. Find a carb-to-protein ratio, and then pick a fat intake.
There’s no perfect ratio for everybody. What matters is what makes you — and your gut — feel best.
Remember, too: what you need can change over time. Any results we find should always be considered temporary and subject to further experimentation.
Carbs and protein work synergistically in human metabolism.
A young, healthy person can often subsist on mostly carbs and protein for some time without issues.
After all, carbs and protein, when combined, are essential for feeling full after meals and reducing insatiable hunger cravings.
Carbohydrates spike insulin and supply muscles and brain with glucose. Protein is largely used to create hormones and repair tissues.
Getting the C-to-P ratio wrong can interfere with metabolic processes, gut health, and blood sugar.
Too few carbs could mean the muscles and brain run out of glucose too quickly, resorting to burning fat and protein (amino acids) for energy. This is much less efficient than utilizing glucose directly from carbs.
Eating too little protein impairs the metabolism and leads to storing excess carbs as fat. Both mistakes can affect gut health negatively. Too little protein is bad for the liver, especially (source).
Don’t worry about fat intake just yet. First — become familiar with the concept of the carb-to-protein ratio. Experiment with this ratio for yourself at each meal!
The Best C:P Starting Ratio is 2:1
This is a common, middle-ground ratio.
From here, carbs can be pushed a little higher — or dropped lower — without much issue. Keep in mind, the C:P ratio is highly individual, and often shifts over time as gut health heals, metabolism restores, sleep improves, and blood sugar stabilizes..
Running The Numbers
If you eat 25g protein in a meal, 50g of carbs are needed to balance it.
If you eat 200 calories of carbs, 100 calories of protein is needed to balance it.
“Diets that were low in protein and high in carbohydrate (i.e., those that promoted longest life) were associated with lower blood pressure, improved glucose tolerance, higher levels of high-density lipoprotein, reduced levels of low-density lipoprotein (LDLc), and lower triglycerides.“
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5087279/
You may focus more on daily totals close to the 2:1 ratio, or on meeting a 2:1 ratio at meals. Snacks can even be more energizing, tolerable, and satiating when they meet a similar carb-to-protein ratio.
A Higher Carb Option?
3:1 or 4:1
This is most common on low-fat diets, as well some very physically active diets.
When carb intake is this high, fat usually has to drop — for balance.
This is consistent with human data suggesting that long-term adherence to high-protein, low-carbohydrate diets is linked with increased cardiovascular disease and indicates that the balance of protein to carbohydrate, rather than energy intake, may be the driver of a healthy cardiometabolic profile.”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5087279/#R17
The carbohydrate-to-protein ratio truly is paramount. Keep it in mind every day, and even at each meal.
Perfection is not possible — nor is it required. When it comes to balancing macros, “close enough” absolutely counts.
This section is on both the MACROS page and the FATS Page.
Here’s a major difference betwen fat and other foods: Fat digests 3-10x slower than most carbs — for over 8 hours after eating.
Carbohydrates are typically digested in 30 minutes to 2-3 hours, but fat continues to provide energy — and remains in the gut — long after the meal.
Another big difference for fat: Fat is much, much less fermentable in the gut. Meaning, microbes in the are much less likely to be interested in digesting it. In fact, dietary fat has a very, very mild antimicrobial effect on the gut microbiome. When carbs are poorly tolerated, sometimes fat is a great alternative.
GUIDELINE: Low Fat Intake
(15% Fat) — 35g fat/day
Low fat means about 15% of calories per day from fat.
While moderate or high fat intake could be necessary for you, it could be best to start with low fat — especially as you as you begin exploring your carb-to protein ratio.
For a 2000 calorie diet, that means roughly 35 grams of fat per day. If eating more than 2000 calories/day, more fat will be needed than 35 grams.
Low Fat (15% of diet)
2000 calories = 35g fat/day
2300 calories = 40g fat/day
2600 calories = 45g fat/day
3000 calories = 50g fat/day
*These are all ballpark numbers. There’s no need to be more precise than this.
Eating low-fat doesn’t have to be hard: Focus on lean meats and low-fat/skim dairy. Go very light on the oils and butter.
Problems to watch for:
Sometimes, if fat intake is too low it can cause insomnia, digestive troubles, irritability, and difficulty relaxing.
GUIDELINE: Moderate Fat Intake
(20-35% Fat) — 45g-75g fat/day
Now for the likely best solution: a moderate fat intake.
Eat foods with more fat — and then see how you feel.
Moderate fat intake is from 20% to 35% fat intake.
Low-Moderate Fat (20% of diet)
2000 calories = 45g fat/day
2300 calories = 51g fat/day
2600 calories = 57g fat/day
3000 calories = 65g fat/day
High-Moderate Fat (35% of diet)
2000 calories = 75g fat/day
2300 calories = 90g fat/day
2600 calories = 100g fat/day
3000 calories = 115g fat/day
*These are all ballpark numbers. There’s no need to be more precise than this.
It shouldn’t take long to get a clear picture of which style of eating makes you feel better — low fat or moderate fat.
If you feel great both ways, opt for a moderate-to-low dietary fat intake.
Your Individual Needs
Ultimately, there’s no right or wrong approach to fat intake — there’s only what your body seems to respond best to, now.
And as we’ve said multiple times already, what you need now will probably change as your health improves.
Remember, the macros are all nutrients. What you need depends on your body, not what people on the internet (even some medical sources) claim is best for everyone.
Blanket medical advice is often based on what average people do — and therefore cannot accurately apply to everyone.
In fact, many of my biggest problems with my health came from believing there was one set of advice that — if we just identified and followed it — would result in optimal results.
11
EXAMPLES: Two Balanced Ratios
2:1:1
A Balanced Ratio
Count 2:1:1 by calories instead of grams.
This ratio is moderate in carbs, moderate in protein, and moderate in fat. It’s a nice place to start — and possibly to stay.
2:1:1 Ratio
1000 calories — 500 calories — 500 calories
50% Carbs
25% Protein
25% Fat
Twice-the-carbs-as-protein is typically a safer middle ground for the thyroid and gut health, with moderate protein and fat.
4:2:1
Same Carb-to-protein ratio, with Slightly Lower Fat
Cut fat by half, while keeping the 2:1 C-to-P ratio the same (4:2 is equivalent to 2:1).
This is very straightforward. More carbs and protein will need to be eaten to compensate for reduced fat intake, but they should remain at the 2:1 ratio, no matter their amount.
The simpler and more straightforward way to count macros is by calorie.
That said, labels are often listed in grams, and it’s not uncommon to “think” in terms of grams, either.
The only catch when counting by grams? Fat has 9 calories per gram, rather than 4 calories (like carbs & protein).
Grams
A gram is simply a measure of mass. Weight can be measured in grams.
For instance: 1 gram of carbs weighs the same as 1 gram of protein, which weighs the same as 1 gram of fat.
(They each weigh 1g).
Calories per Gram
Fat has more than twice the energy (9 calories) of carbs (4) and protein (4). Fat is very energy-dense.
- Carbs …1 gram = 4 calories
- Protein …1 gram = 4 calories
- Fat …1 gram = 9 calories
Calories
Calories do not measure weight, they describe the energy present in a molecule.
1 gram of carb/protein (4 calories) has less energy than 1 gram of fat (9 calories).
Definition: Calorie
a calorie is the energy required to raise the temperature of one gram of water one degree (C).
One calorie from carbohydrate equals one calorie from protein or fat. The energy in each is the same.
13
Food’s Energy Must Be Extracted
Simply eating food
doesn’t guarantee proper absorption
of its nutrients and energy.
The nourishment received from food depends on these variables:
Apples vs Beef
One calorie from fruit will not behave the same in the body as one calorie from beef.
How each food is processed — and the role of microbes in the gut, your hormones, the time of day, your sleep quality, and the combination of foods eaten — all determine how well the body metabolizes the energy from both sources.
The health of the gut is perhaps the primary factor determining whether the energy in food is being properly extracted.
Inflammation Blunts Nutrient Absorption
When inflammation is high, insulin struggles to drive sugar, protein, and other nutrients into cells.
This is a primary cause of insulin resistance (a main factor in diabetes and high blood sugar). Chronic inflammation is a result of ongoing weakness in the body: poor gut health, poor nutritional status, and high pathogenic/viral load can all cause inflammation.
The result of chronic inflammation is ongoing, often sub-clinical, nutrient deficiencies. The body simply cannot process the nutrients eaten.
Discomfort in the stomach may make it impossible to eat the diverse foods you need.
When the body is dealing with chronic health challenges, it’s empowering to understand how each food group works in the body.
In chronic illness and aging, balancing food ratios can be a critical step toward optimization of gut health, immunity, sleep, metabolism & thyroid, exercise recovery, mental health, and more.
How we balance our macronutrients ensures proper absorption and metabolic utilization of all nutrients.
Of course, gut health matters even more than the food we eat. Nutrients must be properly absorbed — otherwise, any and all efforts on diet will be blunted in effect.
Congratulations!
You’ve completed Macros! We’ve discussed the importance of balancing all foods — and the problems with restrictive diets (including the mistaken beliefs that can fuel them).
As we said in ‘Why Food?’, there is a lot to be learned — and, often, unlearned — from the endless labyrinth that is dietary advice.
I said this before, and I’ll say it many more times — I’ve been there. I know what it’s like to struggle with digestion, energy, sleep, and cognition.
Truth is, big mistakes in my macro balance were holding me back. Macro ratios don’t (often) work miracles, but their foundation can set the stage for miraculous progress with our health goals.
If we love our house, we don’t (usually) lay in bed at night feeling grateful for the amazing foundation it was built on. Yet the foundation is what holds up the wonderful features we do appreciate.
With a strong foundation, my new dietary freedom is here to stay. It’s sustainable.
And with a strong foundation, I can explore new avenues with more energy, more stable, more strong, more capable than I’d otherwise be.
Perhaps a new supplement could really help you! When your macros are well-balanced, you will see what that supplement can do for you more clearly.
You may also find that you depend on supplements less, with a strong foundation. Depending on unnecessary supplements is not a path toward health.
But a strong foundation — with your macronutrients — is!
This completes ‘MACROS.’
To continue, select ‘Carbohydrates.’
Max: “It’s so clear how much thought you’ve put into the site.”
“You have changed how I think about what I expect from every health professional I work with. You are a rockstar!
You are practical, not selling an agenda and so open-minded, which comes through in your writing. It’s so clear how much thought you’ve put into the site, and the content and delivery of content is unparalleled.
You are thorough, but also able to communicate in a way that’s not overwhelming, which I feel is a really hard to balance. You’re able to communicate this stuff 100x better than anyone else out there.
I’m often referencing your site in my mind as I’ve been helping my brother work through issues.
I’m so appreciative of you and your work — the mindset you’ve given me is invaluable. You’ve trained and taught me well!”
Max Friedman
Massachussetts, USA
Josh: “The material on this website is extremely clear cut.”
“I just want to say: Travis Burch has been key to my healing process over the last year, which is getting better and better.
Coming from so many different dietary influences, I feel as though Travis has shown me the balance that I needed.
If I could have gone back in time 4 years ago, when I started searching into health, and had access to the knowledge on this website and Travis’ direct support I would have sorted a lot of issues I had out a long time ago and saved my self a lot of tim.
The material on this website is extremely clear cut, organised and actually very enjoyable and easy to read. Never have I been so interested and excited when looking into health. Everything is actionable and there are a million things I’ve taken from the website to improve so many issues I had (sleep improved greatly, circadian rhythm, energy levels, skin issues have improved, strength in the gym are just a few of many others, oh and also balance, so key). Everything you need to heal is here on this website.
Also working with Travis directly he has been able to troubleshoot a lot of issues and I am always so grateful for the time he takes to help me. He really does put thought and effort into every single response I have from him and honestly just cannot thank him enough.”
Josh Clement
United Kingdom
Luna: “I wanted to keep Travis a secret out of fear that his prices would go up a thousand fold, because he is worth that much.”
“I have been searching the internet for years trying to find solutions for the various health conditions my family and I have been suffering from. Because of that, I would go into various rabbit holes of I formation which would promise ultimate healing by following certain diets and or protocols. I had information and books about GAPS, the Specific Carbohydrate Diet, Paleo, Keto, Medical Medium, Jack Kruse, Ray Peat, prometabolic eating so on.
Every time I would find some new information — or some kind of answers — I would get excited, and I would try to apply the information! But I would also try to make sense of it in the context of all of the other information that I had gathered from the past
One day, while searching through message boards and forums, Travis’s website popped up. The guy seemed to have a handle on all of the information. I was highly impressed and decided to book a free call so I could basically spew all of the information that I had read for the past two years onto him.
From the beginning I was so moved by his kindness and vast knowledge. He was not only familiar with all of the things that I asked him, he was able to explain how that information fit into my particular situation. I had tried to reach out to various people in the past and they all demanded money for the slightest interaction or were incredibly pompous and rude to be asked even a simple question. I had SO many questions to ask him before deciding whether to work with him. I wanted to make sure that he know at least as much as I did about all the things. He was so patient and answered all of my questions without ever sounding annoyed or in a rush to “get” me as a paying client.
More than the actual knowledge that he has (which is vast) about various health theories and perspectives, it was his presence that was most healing. Just having someone whom I could bounce ideas off of and who would knew where I was coming from was so reassuring. I felt like I was literally juggling the whole internet’s worth of information by myself with no way to figure out which way to go or what to take as truth and what to discard and his amazing amount of understanding really helped me traverse it all.
Travis helped me to feel that I wasn’t completely alone trying to heal me and my family’s health. And that feeling was the most healing of all. I am hoping to start working with him again soon. In the meantime he is always willing to answer random questions that pop into my mind.
I wanted to keep Travis a secret out of fear that his prices would go up a thousand fold, because he is worth that much. But I know what it’s like to suffer alone trying to find answers in an endless sea of information. I believe that he can help many people. Thank you Travis! You have really been a God-send.”
Luna Tomy
USA
Jaemin — “Travis has given me my life back.”
“I’ve been on an 8-year long journey of struggling with hypothyroidism and a ton of health issues stemming from that (i.e. chronic fatigue, depression, weak immune system, insomnia, constant sore throats, digestive issues, etc.) I’ve seen tons of different doctors, naturopaths, healers (and spent thousands of dollars) with little to no results.
In the first few months of working with Travis, my issues started to reverse almost instantly! Within 6-12 months, I felt like I had healed 80-90% of my issues. It was remarkable. And with so much day-to-day support. He’s also very open-minded and non-dogmatic, so he’ll work with you however you want to explore things. Not to mention, he’s also just an incredibly caring and awesome human being. Navigating my health journey has been infinitely more manageable and less overwhelming with Travis by my side.
Travis has given me my life back and I can’t thank him enough for it! And his ideas and perspectives on health feel absolutely foundational to me. Your mileage will vary with any health coach or protocol, as everybody and situation is different, but I’m convinced that Travis’ coaching would be helpful to pretty much everybody. His protocols feel absolutely fundamental to me for better health.”
Jaemin Yi
California, USA
Diane — “I can personally attest that Travis Burch is the real deal.”
“There are seemingly endless numbers of health and nutrition gurus selling protocols, but very very few of them actually possess the qualities needed to heal for a person struggling from ill health or disease.
I can personally attest that Travis Burch is the real deal. I’m forever grateful to have crossed paths with him at a very crucial time during which the collective health of my family had fallen apart as a result of living in a moldy house.
His in-depth understanding of nutrition, lifestyle (and their interactions) and the way in which the environment influences our health (good and bad) is astounding.
But, the best part is that he’s big-hearted and has a faculty for tuning in and listening that effectively sets him apart from others in the field. Thank you, Travis!”
Diane Tantimonaco
California, USA
Shea — “I’m constantly reading and referring to this.”
Thank you so much! Love the content, I’m constantly reading and referring to it! Now I’ve got it for life! ❤️
Shea Frith
Australia
S.M. — “Saved me a lot of money.”
“I have suffered from chronic digestive issues for decades. I tried so many things and was feeling so lost, just getting worse, never better. Never knew what I should be eating-my health was getting worse and it was taking a toll on my work, my relationships. Working with Travis over the past year has helped me tremendously. He understands what it feels like to feel anxious and confused and so sick of being sick. He is a helping hand in a sea of confusing health information. He has such a level head and takes a reasonable approach to healing (starting with foundations). He really listens. He sends quick, thoughtful replies everytime I write him. He has been there for me when I was really scared or unsure how to proceed. I always feel better after our zooms. He is patient and answers all my questions and never makes me feel dumb no matter how many questions I have. He has saved me a lot of money with his many hacks and product recommendations! If you hire Travis as your health coach he will help you heal, and this may not be overnight, it takes time to undo years of being sick, but he will be there and stick with you as you figure things out, and teach you a lot!”
SM, R.D.
Massachussetts, USA
Viveka: “This is the most practical and helpful source…”
“Informed by Travis’ extensive personal experience, this is the most practical and helpful source of info on grounding, light, and electromagnetic healing I’ve seen on the web.”
Viveka Jagadeesan
USA
Bart: “Travis has helped me tremendously…”
“With his website and coaching Travis gives a very clear picture about what constitutes health, which he describes perfectly through his pillars of health. As a coach he is highly engaged and responds quickly to all your questions. He has helped me tremendously in dealing with illness and navigating the maze of online self help recommendations and I can’t thank him enough.”
Bart Lutmers
Netherlands
Mandy: “Extremely patient and really listens.”
“Travis Burch is extremely patient and really listens.
He has helped me recently discover some major issues with my regimen and I’m forever grateful!”
Mandy Rode
Alberta, Canada
Brooke: “There’s no agenda or bias — only what works.”
“Without Travis my health wouldn’t be where it is today. The Pillars of health show EVERYTHING you need to know about health.
I honestly can’t put into words how helpful they have been to me. They flipped everything for me — it was the balance I needed in my life.
I find myself going back to this pretty often when needed now! Oh, would it have saved me time having access to this years ago!
Travis himself is different from anyone I’ve spoken to in the health world, I’m constantly blown away every time I speak with him. He will look at every angle of my questions and always give me the light at the end of the tunnel with my problems (Even my more silly questions!)
Travis you are a kind, amazing person: you listen, you are patient, & you want to help. Your understanding of health is essentially on a different planet. From every moving part, you’ve let me explore my issues in my own time and way, with no pressure that might make me feel overwhelmed. You put enormous amounts of effort into every single thing you do. I’m forever grateful for the help you have given me over the years.
There’s no agenda or bias with Travis, only what works, he is the real deal.”
Brooke Collins
U.K.
Krystie: “Thank you for this wonderful gift!”
“I’ve been happy to support your site as your information is extremely comprehensive, and you can see how much effort you’ve put into your research to help others heal.
Thank you for this wonderful gift!“
Krystie Kyes
USA
Erica: “A life-changing practitioner to work with. “
“I’ve been working with Travis for over a year. I can’t over-emphasize the influence he has had on my life, on my health, and my happiness. I started working with Travis just as I came down with a chronic health condition called gastroparesis (“GP”). I was convinced by the medical community, scientific literature, and the general consensus of anyone who has this condition that I would have it for life, and at the very best be able to manage my symptoms with medication and drastic, permanent dietary changes.
Over the past year, Travis helped me recover from an all time low with my health. Working with Travis gave me the gift of no longer believing I’ll suffer from a chronic health condition the rest of my life. It allowed me to be able to eat foods I wasn’t sure I could safely eat again, be able to feel energy I wasn’t sure would return, be able to have substantial periods of time where I’m healthy & feeling great and to experience my health continuously (but not linearly) improving.
I can’t recommend working with him enough. Travis is so methodical, thorough, practical, and an incredible person – which makes him a life-changing practitioner to work with. Thank you for everything Travis, endless appreciation for all that you do!“
Erica Mulford
USA
Related Articles
5 Elements of Healthy Buildings
Let’s run through five big elements of healthy buildings.
Nutrient Balancing for Insomnia
Certain nutrients are much more important for sleep than others.
My Experiences With Individual Nutrients, PAST & NOW
Here’s how individual nutrients used to affect me in the past, and how they affect me now.
The Double 90-10 Rule
The rule that flipped the script on my health progress.
First Steps
Building a Foundation with Coaching Clients
REVITIVE: How to Get Started
You’re considering a new Revitive device. What should you expect?
(click to return to home page)