The Big Three, and the small but mighty
A plain-language guide to the macronutrients and micronutrients in your guides, what each one does, where to find it in food, and how it ties to your personalized guides.
Macronutrients
Protein, carbohydrates, and fats are the nutrients your body needs in large amounts, they fuel you, build you, and keep you running. Your Macronutrient Guide shows how your genetics handle each one, and your daily calorie and macro targets.
Protein — builds & repairs
Protein helps build and repair your body, like muscles, skin, and organs. Protein is made of smaller parts called amino acids. Animal proteins come from foods like meat, fish, eggs, milk, yogurt, and cheese. Plant proteins come from beans, lentils, tofu, nuts, seeds, and whole grains.
Carbohydrates — your body’s main fuel
Carbohydrates are a main nutrient in many foods. Your body breaks carbs down into sugar (glucose), which your cells use for energy. There are two main types: simple (sugars) and complex (starches and fiber). Complex carbs from whole grains, beans, and vegetables provide steadier energy than refined sugars.
Fats — energy & absorption
Dietary fat gives your body energy and helps you absorb fat-soluble vitamins like A, D, E, and K. Fat also helps build cell walls and make some hormones. Fats can be saturated or unsaturated; unsaturated fats are often called the healthier fats and come from olive oil, avocado, nuts, and fish.
Micronutrients
Vitamins, minerals, trace elements, and a few key supplements are needed in small amounts, but they power nearly everything your body does. Your Micronutrients+ Guide scores how much genetic friction your body faces for each.
Vitamins — every body function
From vision and immunity to energy production and blood clotting, vitamins A, B2, B6, B9, B12, C, D, E, and K each play unique roles. Your genes affect how well you absorb, convert, and utilize these critical compounds.
Minerals — foundation of a strong body
Calcium, iron, magnesium, phosphorus, and potassium support strong bones, healthy blood, nerve signaling, and heart rhythm. Your genetics influence how efficiently you absorb and use these vital nutrients.
Trace elements — small amounts, big impact
Trace elements like copper, iodine, manganese, selenium, and zinc are minerals your body needs in very small amounts, but they play essential roles in immune function, bone health, and cellular protection.
Supplements to monitor — beyond vitamins & minerals
Choline, omega-3, omega-6, and CoQ10 support brain function, heart health, energy production, and inflammation regulation. Your genetic makeup influences how your body processes and benefits from each.
See how your body handles each one
Your guides turn this science into personalized targets and Genetic Friction Scores, so you can eat for your biology, food first.
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