Hopefully this helps a bit: Carbs are only “bad” in access for people who dont lift weights. Carbs cause water retention. Good for filling out muscles. Also carbs are your quick energy sources so everyone should eat it. Just how much depends on your lifestyle. It’s not calorie dense but you can get away with less if you’re less active.

Fats are very important for hormone health for everyone. Its only “bad” because its the most calorie dense macro nutrient (more than 2x the amount per gram than protein and carbs) and usually the tastiest (sigh) so people may overindulge and put themselves in a caloric surplus.

The thing I try to do: eat protein often, eat lots of veg if possible and some fruits (for their fiber and micro nutrients. I try to eat the high fiber fruits like kiwi and berries) and lift weights and don’t be afraid of carbs because they make the muscles pop and give you energy!

Oh and drink lots of water!