Practical calorie deficit and realistic rates

Episode 16 of The Get Better Not Older Show breaks down the truth about fat loss, exposing common myths and clarifying what really works. Dr. Rob and Shannon Jones cut through the confusion caused by online health “experts” who present information in silos, often misleading people with oversimplified or sensationalized claims.

At the core of fat loss is a calorie deficit—burning more calories than consumed. However, achieving and maintaining that deficit isn’t just about eating less. Metabolic health, stress, sleep, and food quality all play critical roles. Chronic stress and high cortisol levels can slow fat loss, poor sleep can increase hunger by 30%, and an imbalanced microbiome can make weight loss much harder. The type of food eaten also matters. Highly processed foods, sugar, and inflammatory seed oils can disrupt hormones, spike blood sugar, and create cycles of cravings, making it difficult to sustain a calorie deficit.

Shannon explains how balancing meals with protein, healthy fats, fiber, and nutrient-dense carbs helps regulate appetite, maintain energy, and prevent blood sugar spikes. Exercise, particularly zone two activity like brisk walking, is key for fat metabolism and overall health. Strength training and HIIT workouts have benefits but should be used wisely to avoid excessive cortisol spikes that can hinder fat loss.

Beyond losing weight, the real goal is long-term health. Fat loss alone is meaningless if it comes at the cost of metabolic damage. The Get Better Not Older Protocol, available at HeyDrRob.com, provides a sustainable approach to weight loss, muscle building, and overall well-being. Aging doesn’t have to mean decline—with the right choices, anyone can stay strong, mobile, and healthy for life.

Support the show

Resources & Links

• All programs and protocols referenced can be found at heydrrob.com

Dr. Rob’s Recommended Brands:

• Peluva: https://peluva.com/DRROB
• Rho Nutrition: https://rhonutrition.com/DRROB
• Ketone-IQ: http://ketone.com/DRROB

**DISCLAIMER**
The information provided in this podcast/social media content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast/read on social media. If you think you may have a medical emergency, call your doctor or 911 immediately. The GBNO Show does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned in the podcast/content. Reliance on any information provided by The GBNO Show, its employees, contracted writers, or medical professionals presenting content for publication to The GBNO Show is solely at your own risk.