In this episode, I break down the science of building a fat-loss-friendly plate. I share why protein is your anchor, why fiber is a game changer, and how healthy fats and slow, low carbs keep your body satisfied and your metabolism strong. With practical tips, research-backed insights, and my own tried-and-true strategies, I make it simple to eat in a way that supports fat loss without sacrificing muscle or sanity. What you’ll learn: (01:00) Why being in a caloric deficit is non-negotiable for fat loss. (02:52) How ultra-processed foods impact metabolism, hunger, and fat-burning hormones. (06:09) Why eating protein first sets the stage for fat loss success. (08:03) How the protein leverage hypothesis explains overeating on low-protein diets. (10:30) Why adults over 30 need more protein and how to calculate your target intake. (14:45) The critical role of fiber in satiety, gut health, and detox during fat loss. (19:46) Why healthy fats are essential for hormones, brain health, and satiety. (25:21) How to visually build your plate with the right portions of protein, vegetables, carbs, and fats. Love the podcast? Here’s what to do: Subscribe to the podcast.  Leave a review.  Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me. Want to listen to the show completely ad-free?  Go to http://subscribetojj.com Click “TRY FREE” and start your ad-free journey today! When you’re ready, enjoy the VIP experience for just $4.99/month or $49.99/year (save 17%!) Learn more about your ad choices. Visit megaphone.fm/adchoices