JJ Virgin4x NYTimes Best Selling Author, Certified Nutrition Specialist, Fitness Hall of Famer

Eat By The Plate | JJ Virgin

22 Apr 2026 · 1 min

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In this brief instructional video, JJ Virgin outlines her "Eat by the Plate" dietary framework, emphasizing a protein‑first approach. She advises eating protein first, then adding healthy fats and fiber from non‑starchy vegetables and fruit, followed by a modest portion of slow‑digesting, low‑glycemic carbs. Virgin stresses the inverse relationship between fat and carbs—more fat means fewer carbs and vice‑versa—warning against the combination of high‑fat, high‑carb meals as an "obesogenic formula." She further personalizes carbohydrate intake, suggesting that individuals with higher stress levels may benefit from more carbs, while those who are insulin‑resistant or have blood‑sugar concerns should limit carbs. The video concludes with a call to follow her platform for guidance on aging powerfully through nutrition.

Chapters

with diet. Track, eat protein first, optimize your protein intake, and then add the non-starchy vegetables, add the fruit. And I have a trifecta I call it Eat by the Plate, which is protein— and again, eating protein first— then your healthy fats and your fiber from your non-starchy vegetables, fruit, and a small amount of slow, low carbs. The more fat, the less carbs. The more carbs, the less fat. Do not eat high carb, high fat. That is the obesogenic formula. And depending on your carbs, really, you have to earn your carbs, right? So beyond the vegetables and the fruit, what else you need really depends on your activity level. And I find people who are under more stress, they do better with more carbs. People who are more insulin resistant, more blood sugar stuff, do better with less carbs. So, you know, again, what's the best tool for you? I'm here to help you age powerfully, so don't miss out. Follow this page.