How to Find True Fulfillment, Why You Should Track Your Macros, and Responding to Negativity as a Christian

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Read time: 5 minutes

Welcome to One Day Out, a weekly newsletter to help deepen your faith, enhance your health, and guide you in pursuing a purpose-filled life.

Today’s Snapshot:

• How to Experience True Fulfillment

• Tracking Calories and Macros: Why and How To

• Responding to Negative Comments as a Christian

• Upspace is live on the Google Play Store!

Opening Prayer

Lord, thank you for all of the blessings you have given me in this life. I pray that you help me use the gifts you have sovereignty given me to glorify you in all I do. Thank you for your love, kindness, forgiveness, and faithfulness.

The Reason You’re Not Fulfilled

Let’s face it, we all want nice things.

For some, it might be the sports car or the mansion on the beach. For others, a closet full of designer clothing, a blinged-out watch, or expensive vacations.

The truth is, no matter how much we accumulate, it never truly satisfies us.

We strive for more, thinking the next purchase or achievement will finally fill the void. Yet, we still feel empty because the things of this world are vanity. They promise happiness but deliver only temporary pleasure.

I remember driving home from the Jersey Shore in June 2022 and breaking down crying in the car because I felt so empty. I was doing all of the things the personal development books were telling me to do but still felt lost.

It was at that moment I believed God placed on my heart that the things I was chasing- money, success, status, recognition, etc., would never fulfill me the way He does.

When we shift our focus from the material to the spiritual, we discover a peace that the world cannot offer. The desires of our flesh fade and we find joy in living a life that honors God.

A few nights ago I had the opportunity to hear Mark Calaway (The Undertaker from WWE) speak at my church about how all of the money, fame, and success could never fulfill him the way Jesus does.

So, the next time you catch yourself wanting the latest iPhone or wishing you were skiing in the Swiss Alps, remember that these things won’t bring you eternal joy and peace.

True fulfillment is not found in what you have, but in who you are in Christ. The more we let go of the world's grip on our hearts, the more room we make for the love of the Father to dwell within us. And in that love, we find the fullness of life we’ve been searching for all along.

Why You SHOULD Track Your Macros

Tracking your macros is like using a GPS for your nutrition. Just like a GPS guides you to your destination with precision, tracking your macros—proteins, fats, and carbs, helps you stay on course with your fitness and health goals.

Without it, you might be wandering aimlessly, unsure if you're heading in the right direction. But with it, you have a clear path to success, knowing exactly what you need to fuel your body and reach your goals efficiently.

I had a difficult time putting on weight in 2021 after I crash-dieted and wrecked my metabolism. I needed to eat A LOT if I wanted to get back up to 190+ lbs.

I thought I was eating a lot, but it turned out that volume does not equate to calories.

After tracking my calories, to my surprise, I was only eating around 2,200 calories— not enough for someone training twice per day and trying to add lean muscle.

I started tracking everything I ate with a goal to consume 2,700 per day, which felt like a lot after eating < 2,000 for months.

Even at 2,700 calories, I was not gaining weight because my activity levels were so high.

Eventually, I got up to 3,400 calories and finally saw a healthy weight gain of 0.5-1 lb per week for the next few months.

Most people (myself included at times) wander aimlessly and wonder why they are not reaching the health and fitness goals they desire.

Here’s a simple formula to help with finding the macro prescription that is right for you to hit those goals:

1. Use this calculator to find your daily caloric needs. If you are trying to gain mass, add 500 calories. If you are trying to lose body fat, subtract 500 calories. It will take some trial and error, but this is a good starting point.

   • For the sake of this, we’ll set a calorie goal of 2,600

2. Set your protein goal at 1g per lb/body weight (Ex: 180 lbs = 180g protein)

   • 1 g of protein has 4 calories, so multiply 180 × 4 = 720 calories from protein

3. For fats, this can fluctuate based on the individual, but I like to set mine at 30% of my total daily calories

   • 2,600 × 0.3 = 780 calories

   • There are 9 calories per 1g of fat, so 780 / 9 = 87g of fat daily

4. Carbs are for whatever is left. Add up total calories from protein and fats, then subtract that number from total daily calories (2,600)

   • 780 + 720 = 1,500

   • 2,600 - 1,500 = 1,100

   • There are 4 calories per 1g of carbs

   • 1,100 / 4 = 275g of carbs

Therefore your macro split would look like this:

• 2,600 calories

• 180g of protein

• 87g of fat

• 275g of carbs

Tracking your macros isn’t something you have to or should do forever, but it will give you a better understanding of how what you consume affects how you look, feel, and perform.

If you need help calculating your macro prescription, respond to this email- I’d love to help!

How to Handle Criticism from Non-Believers

This question of the week comes from Jesus:

First, I want to acknowledge you, Jesus, for asking such a powerful question that all of us as Christians should be able to answer.

To answer your first question, I would respond with humility and kindness as it is Biblically stated:

• I’m sorry you feel that way— it is not my intention. My faith in God isn’t about thinking I’m better than anyone else. It's the opposite. I believe in God because I recognize my imperfections and need for His grace and guidance.

I would also say that I know that I am a sinner and no better than anyone else. But, because of God’s grace and the blood that Jesus shed on the cross, I have been forgiven of the sins I have committed.

Ephesians 4:29 states “Let no corrupting talk come out of your mouths, but only such as is good for building up, as fits the occasion, that it may give grace to those who hear.” (NIV)

Always respond with love.

To answer the second question, respond again with humility:

• I understand why you may feel that way, and I’m sorry if you’ve had experiences with Christians that have been hurtful. I am a hypocrite. There are times when I will say one thing and do another. I am not perfect. My faith encourages me to be honest about my shortcomings and to strive to live in a way that reflects God’s love and truth

This was a great question- thank you, Jesus!

Reply to THIS email with questions and a chance to have your question answered next week!

UPSPACE PLUG

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Closing Prayer

Lord, thank you for the truth of Your word and for giving me the blueprint to walk boldly on this earth for you. You are the creator of all things who knows all things and placed me exactly where you want me to be. Thank you for your provision, guidance, and love.

Amen.

Know others who want to grow in their faith, optimize their health, and live a biblically sound life according to God’s word? Share this and let’s grow His Kingdom!

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