What does a real Mediterranean weight loss plan actually look like in practice? In this episode of ASK DR. ANNA, I walk through the exact steps used to build a personalized plan for a 58-year-old patient looking to lose fat while also addressing prediabetes risk and concern about fatty liver.

You'll get my real clinical thinking behind every decision — from setting calories based on actual activity level to building meals that protect muscle, control blood sugar, and prevent "healthy" foods like olive oil from stalling progress.

Listen in to learn:

• Why assessing the full health picture always comes before targeting fat loss
• How to calculate calorie needs based on age and real activity level — not a one-size-fits-all formula
• Why setting different calories for exercise days versus lighter days makes a meaningful difference
• How the 50-30-20 macro framework works in practice for adults over 50
• Why building every meal around protein first is essential for protecting muscle after 50
• The simple math for converting calories to grams so the numbers actually make sense
• Why fat needs to stay in check even on a Mediterranean plan — because olive oil is extremely calorie dense
• How to measure olive oil and spot hidden calories that are easy to overlook
• Which cooking method changes make the biggest difference in reducing added oil
• Why tracking — even short term — stops the guessing and helps troubleshoot stalls before they derail progress

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