Target 30–50g protein each meal

David Jockers recommends 30–50+ grams protein per meal to stabilize glucose and preserve lean tissue.

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Episode notes

In this episode, Dr. Jockers breaks down the simple but powerful habits that keep blood sugar stable and help your body burn belly fat naturally. You'll learn why processed foods and "naked carbs" trigger inflammation, and how small adjustments in the way you build your meals can completely change your metabolic response.

You'll hear how prioritizing protein, healthy fats, and fiber in the right order can curb insulin spikes, improve satiety, and support fat-burning all day long. Dr. Jockers also explains how certain foods and meal patterns can either work for you—or push you deeper into cravings, bloating, and blood sugar crashes.

You'll discover easy, science-backed strategies you can implement immediately, from apple cider vinegar before meals to light post-meal movement that smooths out glucose swings. These small shifts compound quickly, helping you feel clearer, more energized, and more in control of your health.

In This Episode:

00:00 Start with Protein, Fat, and Fiber

01:58 Top Tips to Balance Blood Sugar and Burn Belly Fat

02:23 Avoid Processed and Naked Carbs

03:59 Prioritize Protein in Every Meal

05:12 Incorporate Healthy Fats

08:40 Eat Protein, Fat, and Fiber First

11:12 Apple Cider Vinegar Benefits

12:12 Post-Meal Walks and MCT Oil

13:56 Conclusion and Final Thoughts

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"Insulin is your pro-inflammatory fat-storage hormone. The more you produce, the more inflammation you create."

~ Dr. Jockers

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