PFC Balance: Why You Need Protein, Fat, and Carbohydrates to Feel Your Best

If you’ve ever felt like you’re doing all the right things—eating “healthy,” cutting calories, even skipping meals—but still walking around tired, foggy, bloated, or hangry… it might be time to get back to basics.

And I mean the real basics.

Let me introduce you to the foundation of every cell in your body: PFC—Protein, Fat, and Carbohydrates.

These are your macronutrients, and when you get them in the right balance, your energy stabilizes, your cravings chill out, your metabolism kicks in, and your body finally starts to feel like home again.

What Are PFCs?

Every food you eat falls into one (or more) of three macronutrient categories: Protein, Fat, and Carbohydrates. You need all three—not just for energy, but to build and repair tissues, stabilize hormones, regulate blood sugar, fuel your brain, and keep your body functioning like the miracle machine it is.

Too much of one and not enough of another? You’re out of balance. That’s when symptoms creep in—like fatigue, mood swings, constant hunger, weight gain, inflammation, and hormone chaos.

Let’s break each macronutrient down and talk about what it is, why it matters, and how much you really need.

Protein: The Builder

What It Does:
Protein is made up of amino acids, which are the building blocks of life. You need protein to build and repair muscles, skin, hair, nails, and internal organs. It also plays a key role in hormone production, immune health, and keeping blood sugar stable.

Symptoms of Not Getting Enough:

• Constant cravings (especially sugar)

• Muscle loss or weakness

• Brittle nails and hair

• Fatigue that won’t lift

• Slowed metabolism

Clean Protein Sources:
Aim for animal-based proteins that are clean, high-quality, and minimally processed. This includes:

• Grass-fed beef

• Pastured chicken and turkey

• Wild-caught fish like salmon, sardines, or cod

• Pastured eggs

• Lamb

• Organ meats (liver is a superfood!)

• Bone broth

Plant proteins like beans, lentils, and quinoa are okay in moderation but often come with more carbohydrates and less bioavailable amino acids. If you rely on plant-based proteins, you’ll need to be strategic about pairing them and watching for inflammatory effects.

How Much to Eat:
Most people aren’t eating nearly enough protein. A general rule of thumb is:

👉 0.8 to 1.0 grams of protein per pound of ideal body weight
If your ideal weight is 150 lbs, aim for 120–150 grams of protein a day.

Real-Life Example (150g/day target):

• Breakfast: 3 eggs + chicken sausage = 30g

• Lunch: Grilled salmon (6 oz) = 40g

• Snack: Bone broth protein shake = 25g

• Dinner: Ground beef tacos (6 oz meat) = 40g

• Snack: Hard-boiled egg + jerky = 15g

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Fat: The Hormone Helper

What It Does:
Healthy fats are vital for hormone production, brain function, absorption of fat-soluble vitamins (A, D, E, K), and keeping your skin and joints healthy. Fats help you feel full, satisfied, and mentally sharp.

Symptoms of Not Getting Enough:

• Hormonal imbalance (think PMS, hot flashes, mood swings)

• Dry skin, brittle nails, and hair loss

• Brain fog

• Fatigue

• Sugar cravings (yep—your body is asking for fat but you’re feeding it sugar)

Healthy Fats to Include Daily:
Let’s be clear: fat doesn’t make you fat—the wrong kind of fat does.

Use:

• Avocado oil (great for cooking at higher heat)

• Extra virgin olive oil (perfect for drizzling on veggies or salads)

• Pastured butter or ghee

• Coconut oil (great in baking or coffee)

• Fatty fish (like salmon and sardines)

• Nuts and seeds (sparingly—more is not better)

• Avocado

Avoid:

• Vegetable oils (canola, soybean, corn, cottonseed) – these are inflammatory seed oils that damage your cells and metabolism.

How Much to Eat:
Fat should make up 30–40% of your daily intake depending on your goals and activity level. Aiming for around 70–100g per day is typical. If you are hungry between meals, you may need to increase your fats.

Real-Life Example (80g/day):

• 1 tbsp olive oil on salad = 14g

• ½ avocado = 15g

• 2 eggs cooked in butter = 15g

• Salmon (6 oz) = 20g

• Coconut oil in smoothie = 10g

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Carbohydrates: The Fuel Source

What It Does:
Carbs provide quick energy—especially to the brain and muscles. But not all carbs are created equal. You want to fuel your body with carbs that stabilize blood sugar and provide fiber, vitamins, and minerals.

Symptoms of Imbalance:

• Too much = blood sugar spikes, crashes, weight gain, insulin resistance

• Too little = sluggishness, poor recovery, constipation, sleep disturbances

Best Carb Choices (From Veggies!):
Your body doesn’t need bread or pasta to function—it needs fiber-rich carbs from vegetables. These support digestion, feed your good gut bacteria, and deliver nutrients that balance inflammation.

Go big on:

• Leafy greens (spinach, kale, arugula)

• Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)

• Root veggies (carrots, beets, parsnips, sweet potatoes)

• Squashes (zucchini, butternut)

• Peppers, cucumbers, tomatoes, mushrooms, onions

• Berries (in small amounts—they’re low sugar, high antioxidant)

Limit or avoid:

• Processed grains (bread, pasta, cereal)

• White rice

• Baked goods

• Juice or soda

• Dried fruit

How Much to Eat:
Carbohydrates are the most flexible depending on your lifestyle. If you’re sedentary, 50-80g per day is plenty. If you’re active, aim for 80g.
But focus on quality over quantity.

Real-Life Example (100g/day):

• Breakfast: sautéed spinach + mushrooms = 10g

• Lunch: roasted sweet potato (1 small) = 20g

• Snack: handful of berries = 15g

• Dinner: cauliflower mash + carrots + greens = 40g

• Misc veggies throughout day = 15g

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How to Build a PFC-Balanced Plate

Every time you eat, you want to hit all three macronutrients—protein, fat, and carbs—in a balanced ratio to prevent blood sugar spikes and crashes.

A great visual:
🥩 Protein: size of your palm
🥑 Fat: size of your thumb or a tablespoon
🥦 Carbs (veggies): at least 2 fists

Example Meal 1:

• Grilled chicken (5 oz)

• Roasted broccoli in olive oil

• Mashed cauliflower with butter

Example Meal 2:

• Eggs + sautéed spinach

• Avocado slices

• Side of roasted sweet potatoes

Example Meal 3:

• Ground beef taco bowl (beef, avocado, tomato, lettuce)

• Drizzled with olive oil or avocado oil dressing

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Final Thoughts: You Don’t Need a Diet. You Need PFCs.

Getting your macronutrients in balance is one of the most powerful, no-nonsense ways to reset your energy, support your hormones, and feel like yourself again. You don’t need complicated food rules. You don’t need to starve yourself. You just need to eat real food in the right ratios.

Remember:

• Protein builds you

• Fat fuels your hormones

• Carbs give you energy (when they’re the right kind)

You are not broken. Your body is just out of balance—and that’s fixable. Start with your plate. Start with your PFCs. You’ll be amazed how quickly things start to shift.

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Want help dialing in your macros for your body, your goals, and your lifestyle?
At The Health Improvement Center, I guide women back to balance using personalized nutrition, real food, and functional testing. Book a free 15-minute discovery call and let’s build your energy, clarity, and confidence—starting with your next meal.