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In a proper descent for landing (whether carrier or a conventional landing), angle of attack controls speed, and throttle controls descent rate.
If the controller is calling "slow" or "fast" then your angle-of-attack is wrong. If they are calling "high" or "low" then your power needs adjustment to put you back in the glide slope.
The landing auto throttle "helps" because it adjusts your power to put the velocity vector on the AoA bracket. So instead of playing with power settings, you adjust pitch to wiggle the AoA bracket onto target and trust that the auto throttle will change your descent rate to land the velocity vector where you want it.
But if you're struggling with the relationship between pitch/speed and thrust/descent rate, then the auto throttle is just going to make that even more confusing. Since the autothrottle is doing it backwards (most commonly you're moving pitch to force the auto throttle to change descent rate, while ignoring the immediate impact it has on speed because "the ATC is handling speed, right?").
You shouldn't be checking your airspeed at all during a final approach when landing. The Angle of Attack (AoA) is all that matters for determining the correct speed. The reason no one is giving you the correct landing speed is because it changes with how heavy the plane is and how "dirty" it is (munitions on the wing). Increased weight and drag (munitions on the wing) requires a higher speed to maintain the correct glide path and angle. Similarly, landing with a clean Hornet and 2,000 lbs of fuel will require less airspeed. Maintaining the proper AoA will automatically give you the correct airspeed no matter the drag and weight.
All that said, congrats on the successful landing! You definitely seem to be getting the feel of it, which is just as important (probably more) as flying it by the book.
Remember that when you turn your vertical lift force decreases so you have to add up to the throttle to keep a normal descent rate. Vice versa, when you are about to complete the final turn, you have to decrease throttle to compensate increased vertical lift (otherwise you will “jump” like a balloon and overshoot). And if you decrease throttle too much you will undershoot and crash. Sooooo… it is all about practice. It is easy to understand and really hard to master. For example, it took me 15 hours to make a first successful Case 1 recovery landing. And took me another 15 hours to keep doing it consistently (although, not perfect, like not always 3rd wire and some minor mistakes during approach)
Finally, I can recommend a very well made training mission which helped me a lot. Here it is: https://forum.dcs.world/topic/189005-banklers-case-1-recovery-trainer/
Bit old but still true vids. I suggest to start with the first one
https://youtu.be/4t-GGqEj1IY
https://youtu.be/lm-M3VUy-_I
https://youtu.be/cW5R32Q6xC8