In this episode, Niki discusses the basics of carbohydrates and their impact on our health. She explains the difference between macronutrients and micronutrients, focusing specifically on carbohydrates as the body's primary energy source. Niki dives into the science of carbohydrates, explaining how they are made up of sugar molecules and can be simple or complex. She emphasizes the importance of choosing healthy carbohydrates, such as whole grains and vegetables, while avoiding unhealthy options like sugary snacks and processed foods. Niki also provides practical examples of balanced meals and snacks, highlighting the importance of balancing carbohydrates with fat and protein. She discusses the signs of needing more carbohydrates and the signs of consuming too many carbohydrates, and emphasizes the importance of finding the right balance of carbohydrates for individual needs. Niki concludes by teasing future episodes that will delve deeper into glucose, insulin, and supplements for blood sugar support. Takeaways Carbohydrates are the body's primary energy source and should be consumed in adequate levels. Choosing healthy carbohydrates, such as whole grains and vegetables, is important for overall health and wellbeing. Balancing carbohydrates with fat and protein can help stabilize blood sugar levels and prevent energy crashes and cravings. Individuals may need more carbohydrates if they experience difficulty sleeping or are active athletes, while consuming too many carbohydrates or not balancing them correctly can lead to weight gain, energy fluctuations, and hormonal imbalances. Chapters 00:00 Introduction and Overview 00:30 Understanding Carbohydrates 01:28 The Science of Carbohydrates 02:23 The Role of Carbohydrates in Energy Production 03:14 Differentiating Simple and Complex Carbohydrates 04:41 The Good Carbs, the Bad, and the Sneaky 05:35 Choosing Healthy Carbohydrates 06:31 Avoiding Unhealthy Carbohydrates 07:29 Beware of Sneaky Carbohydrates 09:23 Balancing Carbohydrates with Fat and Protein 10:46 Benefits of Balancing Blood Sugar 12:26 Practical Examples of Balanced Meals and Snacks 13:53 Listening to Your Body's Carbohydrate Needs 16:13 Signs of Needing More Carbohydrates 18:04 Signs of Consuming Too Many Carbohydrates 22:21 Finding the Right Balance of Carbohydrates 24:44 Carbohydrates Are Not the Enemy 25:12 Future Episodes and Teasers 26:34 Conclusion