Christine Hronec - Unlock Your Macro Type: Identify Your True Body Type, Understand Your Carb Tolerance, Accelerate Fat Loss

UNLOCK YOUR MACRO TYPE . Copyright 2022 by Christine Hronec. All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, nontransferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse-engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereafter invented, without the express written permission of HarperCollins e-books.

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Cover design by Sarah Brody

Cover photography Shutterstock: Elena Eryomenko (plate with food); StudioPhotoDFlorez (eggplant, coconut); MaraZe (shrimp); forden (eggs); Goskova Tatiana (olives); paullos (meat); Tatiana Maksimova (cauliflower); Bowonpat Sakaew (sweet potatoes); LumenSt (peanuts); MasterQ (nuts)

Digital Edition MARCH 2022 ISBN: 978-0-358-57655-6

Version 02082022

Print ISBN: 978-0-358-576624

This book presents, among other things, the research and ideas of its author. It is not intended to be a substitute for consultation with a professional healthcare practitioner. Consult with your healthcare practitioner before starting any diet or other medical regimen. The publisher and the author disclaim responsibility for any adverse effects resulting directly or indirectly from information contained in this book.

The names and identifying details of some of the individuals profiled in this book have been changed to protect their privacy.

L ike many women, I struggled with fat loss. As a teenager in the 90s, I wanted to look like Kate Moss, but no matter what I did, my body would not and could not transform into a super-thin frame. I ran cross-country, I rollerbladed, I did workout videos ranging from Denise Austin to Tae Bo every day, but it never seemed to make any difference.

I didnt know what to do. I felt like a failure. I felt like the only way I could reach my goal was to have a superhuman amount of willpower that I would never possess. (Sound familiar?) Because of this, I struggled with my body image for a long time. Why was it that I could crush all my academic and career goals, but when it came to my physique, I couldnt do anything to accomplish what I wanted? I tried fasting, Atkins, juicing, vegetarianism, veganism, the cabbage soup diet, the Special K diet, diet pills, you name it. If there was a commercialized solution to weight loss in the 90s and early 2000s, I promise you, I tried it.

When these plans didnt work, I convinced myself that I wasnt working hard enough. I thought if I could just do more cardio, I would have visible abs. So, guess what? I became a marathon runner. For two years, I ran 40 to 50 miles a week... and I didnt lose any weight! My runners body didnt have the lean, athletic look I was after. To add insult to injury, I felt hungry all the time. This pissed me off. I wasnt afraid of hard work, but what I was doing wasnt getting results. I was sick and tired of feeling powerless.

As I struggled with my fitness goals, my career in chemical engineering and food science was taking off. My work led me to the dietary supplement industry, where I cofounded a dietary supplement manufacturing company and built a production plant. As part of my job, I formulated and developed thousands of products for various businesses. I lived between the lab, the plant, and my Excel spreadsheets. My lab notebooks documented every variable of every experiment I ran for an entire decade. I had a Six Sigma Green Belt from DuPont and was an expert at statistical data analysis. As a biochemical engineer, I applied science-based, data-driven principles to solving problems every day, which raised the question: Why on earth was I not doing this for my body?

It was inevitable that these two passions of my life science and wellness would intersect.

After trying every diet under the sun and feeling frustrated for years, I applied my knowledge of science and experimental design to my own body and prepared a protocol for myself consisting of weight training, cardio, and macros-based nutrition (eating a specific breakdown of protein, fat, and carbohydrates). In other words, I determined how to adjust what I ate how I fueled my body in a measurable way that would shift my body composition to consuming more protein and less fat. Most plans measure what you eat by one metric only, calorie count, but dont take into account the breakdown of those calories, which as youll discover throughout this book can make all of the difference.

Like many of you, Ive been there, done that when it comes to reducing calories and never got my desired results. Once I applied science to my diet monitoring the protein, carb, and fat composition of my calories it completely changed the game, and my life has never been the same. Soon after, I took my newfound six-pack abs and won second place in my first fitness competition. I was hooked.

Ten years ago, following my sudden breakthrough, someone sent me a question through social media: How did you transform your physique with such success? I made a video responding to it. And then another. And another. Once I started making educational YouTube videos and watched as the videos gained in popularity, I began to realize just how many people are confused about nutrition. In the YouTube comments, in emails, on the street, people started asking me for weight-loss programs and coaching. Soon a few requests became a few hundred, until an overwhelming number of people were asking me to help them understand where they were going wrong and show them the way to a healthier physique. I took on my first client as a health coach in 2013.

While I saw great success with many of my clients, it soon became clear to me that what worked for my body didnt work for everyone. Thats when I began to refine my program, customizing plans to complement a persons biological profile. In the last decade, Ive helped over 40,000 clients improve their health with this very process.

What I offer you in these pages is the result of a decade of health coaching. Its not a guide to what everyone should be eating and doing, but a guide to what you should be eating and how you should be working out to achieve the best body for you. Everyones body responds to different foods in different ways. If you read a book about dieting in the past, and it didnt work for you, it probably ignored this simple fact. Every dieting book out there worked for the person who wrote it, but whether or not their approach will be right for you is another set of questions entirely questions Ill be asking (and helping you answer) in this book.

In broad terms, this approach gauges the suitability of a particular diet for you based on certain bio-individual factors. These include your carb tolerance, caloric intake, and what I call your macro type a categorization that takes your personal carb tolerance and body type into account to help customize a plan that will work best for your body. My approach demands a shift in perspective, which I encourage you to adopt: Nutrition is not a question of what to eliminate from your diet, but an understanding of what you need to consume.

This method macro-typing provides the most effective framework for science-based meal planning. That one question from so many years ago How did you transform your physique with such success? has grown into a movement, with over 40,000 individuals who have worked with me and found success using macro-based nutrition protocols, and 30 million YouTube viewers who have learned about the science of macronutrients. This method