Well Beyond 40

It’s time for another Q&A! In today’s episode, JJ answers a question regarding if protein shakes are a good idea after resistance training. She’ll talk about things you should be focused on to get the best results from your workouts, and supplements that are important to include if you’re hitting it hard. Stay tuned to hear JJ’s opinion. Episode Play-By-Play [0:30] Adrienne Lopresti asks, “After heavy resistance training, do you recommend a recovery protein shake?” [1:13] Instead of the timing of your diet, these are the things you should focus on. [2:08] These supplements are really important to anyone over the age of 35 or under any kind of stress. [4:52] You don’t ever want to go do a hard workout in this condition. Mentioned in this episode: Recipes at jjvirgin.com Reignite Wellness 365 membership Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Dr. Alan Christianson Ben Greenfield Learn more about your ad choices. Visit megaphone.fm/adchoices

Julie Matthews is a researcher and author specializing in complex neurological, immune, and digestive disorders. Today she and JJ discuss how a diet low in FODMAPs can help relieve digestive issues. Listen as Julie explains exactly what FODMAPs are and the best way to get started on a low-FODMAP diet while the body heals, as well as how long you should follow a low-FODMAP diet and when to start reintroducing foods. Julie also provides some sample menus to show how simple it is to swap out foods that may be triggering digestive symptoms. Join JJ and Julie for this very informative episode! Freebies From Today’s Episode Get Julie’s free guide by going to jjvirgin.com/fodmaps. Main Points From Today’s Episode FODMAPs in an acronym that stands for different fermentable carbohydrates. By following a diet that’s low in FODMAPs for a period of time, digestive symptoms can be improved in many folks. Once someone has followed a low-FODMAP diet for a period of time, the different categories of FODMAPs can be added back in, one at a time. When reintroducing foods, you’ll want to track your symptoms to see how you feel. The intention of a therapeutic diet is not permanent. The foods that can cause a reaction need to stay out of the diet while the body heals. Episode Play-By-Play [4:24] Introducing Julie and how she got into FODMAPS with a focus on autism [5:38] What are FODMAPS and how can you tell if you have an issue with them? [6:25] Some effects on the digestive system if you eat foods high in these fermentable carbs [7:08] Examples of foods in each of the FODMAP categories. [8:23] JJ asks if someone will react to all categories, or just one, or a few? [9:00] How to determine which of the FODMAP categories you are sensitive to [11:25] A walk through of a low-FODMAP diet, what you might eat [12:27] After removing foods, how to start gradually reintroducing foods [13:57] If you have a small reaction, do you keep eating that food? [15:00] Can you condition your gut by eating small amounts of food every day? [16:15] If you discover a sensitivity, is it forever? Or is it possible to reintroduce after healing for a while? [16:50] The intention of a therapeutic diet is not permanent, it’s to give the body a break and provide it time to heal. [18:20] These things may have an effect on the body’s ability to tolerate a type of food. [19:05] A couple of sample low-FODMAP meals Action Step: Do the JJ Virgin 7-Day Challenge and after, if you’re still having problems, consider a low FODMAPS diet. Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Nourishing Hope for Autism 7 Day Challenge Learn more about your ad choices. Visit megaphone.fm/adchoices

JJ has been drinking protein shakes for over 25 years. She gives the rundown on the trifecta of fat, fiber and protein you should always have in your shakes, and talks about the absolute no-nos. She’ll talk about the size of your smoothies and give some great examples of the ingredients and sources that are vital to keeping your body well-fed so you can go 4-6 hours between meals. Listen today as JJ “shakes things up!” Freebies From Today’s Episode Get JJ’s free recipes and ideas by going to jjvirgin.com/perfectsmoothie. Main Points From Today’s Episode Protein shakes are a great way to start your day. But there are a lot of misleading ideas about what is good to put into one. As a meal replacement, you need to make sure you’ve got the trifecta of healthy fats, fiber and protein. Another easy misunderstanding is how much smoothie you should drink to be considered a meal. Most people make their drinks way too small. Episode Play-By-Play [0:40] What to do and what not to do when making protein shakes [1:37] The link between starting your day with a meal replacement shake and weight loss [2:20] Benefits of starting your day with a protein shake [5:00] First, don’t use these ingredients in any smoothie or shake [6:45] These are the best ingredients to add [7:45] Use these liquids instead of juice, dairy or water [9:10] Smoothies are meal replacements, make sure yours are big enough. [10:10] Don’t use these sources of protein powder [11:35] Bulk up on this ingredient in your smoothies, however, increase to 35-50 grams slowly [13:05] You really need to make sure the healthy version of this ingredient gets into every smoothie. [15:00] List of protein ingredients, including vegan or plant-based [16:20] Watch out for these ingredients when buying protein powder [16:50] List of some fiber ingredients - cacao nibs, avocado, fruits, chia seeds, flax seeds, leafy greens, JJ Virgin Extra Fiber Action Step: Make your shakes with clean, lean protein, healthy fats and fiber. Make sure your shake is at least 20 oz. Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Dr. David Perlmutter JJ Virgin Three-in-One Sprinkles Sugar Impact Diet JJ Virgin Paleo-Inspired All-In-One Shake JJ Virgin Plant-Based All-In-One Shake Smoothie Guide Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! JJ answers a question from a listener wondering if The Virgin Diet is effective for people who have had failed gastric surgeries. She’ll cover the basic lifestyle changes that will help anyone who wants to take charge of their health. Developing good habits is a must, as is continuing those habits after you’ve reached your goals. Ready to get started on a new, healthier you? Listen now for some great JJ tips and advice! Episode Play-By-Play [0:45] ImperfectShark3 asks if The Virgin Diet can help people who have had failed gastric surgeries. [1:00] Obesity is not about you being a bad human; obesity is your metabolism not working due to one or more of these many factors. [2:21] Diets do work...You need to ask yourself the following questions to find out the best type of diet that will work for your body. [3:10] Before you begin a focused diet, you can start by adding or swapping these foods. [3:43] Once you’ve done that, begin taking out things that are toxic. [4:00] Figure out which foods your body doesn’t tolerate well (The Virgin Diet) [4:20] Figure out where these things are sneaking in and get them out (Sugar Impact Diet) [4:50] Start adding in movement. [4:57] This is a process, you didn’t get here overnight. Mentioned in this episode: Recipes at jjvirgin.com Reignite Wellness 365 membership Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Sunlighten Sauna Learn more about your ad choices. Visit megaphone.fm/adchoices

Razi Berry, expert in naturopathic medicine, joins JJ today, discussing how being disconnected from ourselves and others has impacted our ability to hear what our bodies are telling us. Because we don’t have that communication, we make choices based on outside influences for when and how much to eat. Doing a few key exercises and eating foods that feed the emotional centers in our brains can improve body intuition, thereby improving our health. Listen to this wonderfully enlightening episode now! Freebies From Today’s Episode Get Razi’s free Secret to Unlocking Your Intuition by going to jjvirgin.com/intuition. Main Points From Today’s Episode Being disconnected from our bodies has impacted our ability to self-regulate. Disconnecting is the basis for many eating disorders. Improving our intuition can help us get healthier. Lack of listening affects our ability to know when and how much we should eat. Doing a few exercises each day can help you reconnect with your body. You’ll improve your ability to hear the signals your body is giving you to make better choices. Episode Play-By-Play [5:30] How Razi got to the point she is at now [8:00] Naturopathic medicine operates on the idea that your body heals itself when you supply it with this. [8:50] Eating disorders result from a disconnection from your body. [9:44] Why are people so disconnected from their bodies that they don’t associate what they’re doing with putting their body in harm? [11:55] When we don’t use our senses, they atrophy, including our ability to recognize the inner voice of our own bodies. [14:05] Instead of listening to our own bodies, we let outside influences, like time and Google dictate what time to eat, what to eat, and how much to eat. [16:00] A definition of chemosense; our sense of smell isn’t only in our nose. [17:10] How can we reconnect, strengthen that intuition? [17:51] A few exercises to increase our sensitivity and our sensibility [19:01] What you do with your body translates to this system [20:15] Doing these few exercises helps increase your interoceptive accuracy. [21:00] Certain foods have similar effects on our brains. [24:28] We need to get back to trusting ourselves. [25:50] Why Razi called her podcast Love is Medicine [27:20] Women are caretakers, we need to remember that we are the first person we should be taking care of. Action Step: Connect back into your body and truly listen. For example, only eat when you’re truly hungry, not because you were triggered by a suggestion or because of the time on the clock. And, think of ways you can connect more to others in your life. Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Love is Medicine Podcast Love is Medicine website (blog) Learn more about your ad choices. Visit megaphone.fm/adchoices

Today JJ discusses what sugar does to your body. She’ll review different types of sweeteners, including natural and artificial options, and give her opinion on each. Tune in to find out what JJ thinks about sweeteners like table sugar, aspartame, and saccharin, as well as options like stevia, monk fruit, and sugar alcohols. JJ shares the reasons why you might want certain sweeteners in your life, and why you want others out pronto! Freebies From Today’s Episode Get JJ’s quiz “Are You a Sugar Burner or a Fat Burner?” by going to jjvirgin.com/sugaroptions. Main Points From Today’s Episode Sugar is an absolute no-no. Here are some alternatives that can be safely incorporated instead. As a nation, our sugar intake has increased dramatically. As a direct result, our levels of obesity and illness have also increased. There are some safe and beneficial sugar alternatives. However, we must limit the amount of sweeteners we consume, healthy or not. Episode Play-By-Play [4:30] Many people have questions about sugar alternatives. [5:00] While the glycemic index was a good start, what we need to focus on is how sugar and alternatives affect this [6:22] What sweeteners you should absolutely not be using [7:14] These diseases and illnesses are made significantly worse by consuming sugar [8:05] Control your sugar intake, any food you eat should have this many grams or less of sugar [8:45] If an alternative sweetener is all-natural, does that mean it’s good for you? [9:35] Fructose can only be metabolized by the liver, which will turn it into this [11:00] The impact of drinking one diet soda a day [12:07] When you eat sweet, you crave this [13:28] Artificial sweeteners cause calorie dysregulation. What is that? [14:20] Here are some healthier artificial sweetener options [15:50] Discussing stevia [17:40] JJ’s thoughts on allulose [19:54] Discussing sugar alcohols [21:25] Talking about monk fruit or lo han guo [23:00] Discussing glycine [24:14] Two additional options that people don’t usually think of as sweeteners [27:44] The absolute worst sweeteners that need to be removed from your diet today [30:45] Make sure you’re eating a trifecta of these types of foods Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Sweet Treats Guide Sugar Impact Diet Creamy Chocolate Protein Pudding Paleo Pumpkin Brownies Dark Chocolate Avocado Mousse KNOW Foods When Is It Okay to Use Stevia blog Study on Stevia Study on Allulose Study on Monk Fruit Study on Glycine Keto Chews Zevia Soda JJ Virgin Sprinkles Lemon-Aid recipe (Stay tuned, these two are still being developed) Pumpkin Almond Cream Cheese Cheesecake Champagne Vinaigrette from Cal a Vie Spa Learn more about your ad choices. Visit megaphone.fm/adchoices

One of our listeners asked about saturated fat in coconut milk. JJ explains the importance of having fats in our diet, and the difference between naturally saturated and artificially saturated fats, and how vital a role fat plays in a healthy diet. She also lists foods that contain good saturated fats. Listen in today for this information-packed podcast! Episode Play-By-Play [1:06] Isn’t coconut milk too high in saturated fat? [1:29] Choose oils that have these types of fats [2:00] You must select these types of saturated fats [2:55] Good saturated fats can turn bad if this happens [3:50] It’s important to get a good balance of these 3 things [4:55] Our bodies actually need a balance of anti-inflammatory and inflammatory foods. [5:12] Foods that contain good fats: grass-fed beef, wild fish and seafood, raw nuts and seeds, avocado, avocado oil, grapeseed oil, olive oil, pastured egg yolks, coconut and coconut oil. Mentioned in this episode: Recipes at jjvirgin.com Reignite Wellness 365 membership Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Smoked Paprika Cayenne Roasted Almonds Learn more about your ad choices. Visit megaphone.fm/adchoices

JJ just returned from a fantastic trip to Iceland. She immediately felt energized and happy and calm, and wanted to find out why. The Icelandic people eat very clean and spend a lot of their social time in the hot springs, soaking in the physical and emotional benefits. Listen to find out what we can learn from Icelanders about health and happiness, as well as how to incorporate those healthy habits into your everyday life! Freebies From Today’s Episode Get JJ’s free guide Stress Reset by going to jjvirgin.com/iceland (also Mentioned below) Main Points From Today’s Episode The Retreat Hotel is built into lava stone on the Blue Lagoon hot springs. The water is rich in minerals and reaches temperatures between 95 and 105 degrees. Icelanders eat a very clean diet. Their animals eat only indigenous plants, and their produce is grown in greenhouses and so requires no pesticides. The hot springs have wonderful healing properties. They are also a big part of Icelandic community and socialization. Episode Play-By-Play [3:28] JJ stayed at the Retreat Hotel, which is built into the lava rock at Blue Lagoon geothermal waters. [5:17] In addition to the waters being rich in minerals and sulfur, soaking together is a big part of Icelandic community, sharing time with others. [5:54] The mineral-rich pools help relieve pain, arthritis, high blood pressure, sleep problems, stress, and skin issues, just to name a few. [6:30] The drinking water in Iceland is pure, mineral-rich spring water. [7:05] The water is also silica rich, a key component in collagen creation and which helps with hair, skin, nails, and to build bone density. [7:18] During her stay, JJ exfoliated with volcanic salts, then used a silica body mask, followed by an algae mask, all great for circulation and detoxification. She also tried out extreme temperature change, steaming in a sauna followed by a cold plunge, and found it super invigorating. [10:00] The hotel uses only non-toxic cleaners, which leaves the rooms smelling fresh and clean, no chemical or moldy smell. [11:18] The Icelandic diet has the highest fish consumption in the world. They don’t eat much grain because it has to be imported. Their meat is fed only indigenous plant life. [14:20] Because of their climate, all veggies are grown in greenhouses, so no pesticides are used. [15:21] The population is very fit and very happy. [17:20] Top takeaways Super, duper clean city. How can we contribute to cleaning up our environment? Detoxifying on a regular basis Hot and cold temperature exposure Attend the gym regularly Eat as clean as possible Drink mineral rich clean water from glass containers Create as clean an environment as you can, reduce your carbon footprint Look at what you can do to improve your sense of community Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Retreat Hotel in Iceland Sunlighten Sauna Stress Relief Guide Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! In today’s episode, JJ answers a listener’s question about fasting and working out first thing in the morning. Tune in as JJ discusses what quality workout you should be striving for, and if you are able to do this while fasting. She’ll offer suggestions on what you can consume before a workout that won’t break your fast. Listen in today for this information-packed podcast! Episode Play-By-Play [1:00] A listener asked, “Can I work out in a fasted state?” [1:30] The answer depends on your ability to do this [2:00] If you don’t eat or drink anything else, though, this is a great thing to consume before you work out. [3:00] You should always strive for good form while working out as hard as possible. Mentioned in this episode: Recipes at jjvirgin.com Reignite Wellness 365 membership Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Does Coffee Break an Intermittent Fast by Mark Sisson Learn more about your ad choices. Visit megaphone.fm/adchoices

World-renowned neuroscientist and neuro-nutritionist Dr. Lisa Mosconi joins JJ today as they discuss a vitally important topic: women’s brain health. Women's brains age distinctly from men's, due in large part to the decline of a key brain-protective hormone: estrogen. Dr. Lisa and JJ discuss the roles of estrogen in the body and the brain, as well as the connection between menopause and the risk of Alzheimer’s disease. Many factors contribute to risk for Alzheimer’s, but a lot of them boil down to inflammation, and adjusting lifestyle can help reduce the risk. JJ and Dr. Lisa also discuss foods that are harmful and foods that are helpful in reducing the risk of Alzheimer’s disease. Freebies From Today’s Episode Get Dr. Lisa’s free handout by going to jjvirgin.com/xxbrain. Main Points From Today’s Episode Women’s brains are very different from men’s. One interesting way is that women’s brains age differently. Menopause has a huge impact on the brain. Symptoms associated with menopause don’t start in your ovaries, they start in your brain. Alzheimer’s disease is caused by many factors. Many of them can be improved by adjusting diet and lifestyle now. Episode Play-By-Play [1:00] Talking about women’s brains and how they differ from men’s [4:15] How Dr. Lisa, as a neuroscientist, got involved in studying women’s brains [7:55] How different are women’s brains from men’s and how specifically are they different? [8:55] Men’s brains and women’s brains age differently. [9:30] Women’s brains are really impacted by this condition that every woman goes through. [9:50] How is it good that women’s brains are more interconnected? [11:35] Men go through andropause, the male equivalent of menopause, but the effect on the body is very different. [13:30] Symptoms typically associated with menopause don’t start in your ovaries, they start in your brain. [15:00] Sex hormones aren’t related only to reproduction, they’re strongly involved with brain function. [15:20] Estrogen serves a number of functions that have to do with energy. [16:30] Dr. Lisa’s thoughts on bioidentical hormone replacement [17:50] Many factors contribute to risk for Alzheimers, but a lot of them boil down to inflammation, and adjusting lifestyle can help reduce the risk. [18:30] Some other factors that increase risk [20:33] Foods that are big no-no’s for your brain health; trans fats (processed foods) are one of the worst, and particularly bad for women. [22:02] 3 key nutrients for women’s brains and some of the best places to find them [28:04] Eating this food once a week has been associated with a later onset of menopause. [29:30] You can’t unscramble an egg. Take prevention measures now to prevent Alzheimer’s later. Don’t wait too long to begin. [30:45] How you can incorporate lessons from today’s topic in your life Mentioned in this episode: The XX Brain Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

Today JJ discusses how vitamin D helps your body perform at its best. She lets you know how much vitamin D you should be taking, ways you can get this super hormone into your system naturally, and how to determine how much you should be taking when you supplement. She’ll also talk about what foods contain vitamin D, and which vitamin you should always take along with it. Tune in today for this informative episode. Freebies From Today’s Episode Get JJ’s guide, The Top 7 Immune-Boosting Tips: How to Stay Healthy All Year Long by going to jjvirgin.com/vitamind. Main Points From Today’s Episode Vitamin D is vital to your good health. It affects your body, mind and attitude. Vitamin D plays a big part in your body’s ability to lose weight. It controls insulin sensitivity, and makes it easier to burn fat. Make sure to test your levels. If you’re not getting enough of this important vitamin, supplement and make sure to test twice yearly if you live in a climate with major weather changes. Episode Play-By-Play [1:27] Some of the benefits of Vitamin D in your body [2:40] First, strong bones and teeth need calcium, but do you know how vitamin D helps? [3:56] Do you know which vitamin you must take with vitamin D, and why? [6:01] Second, vitamin D is produced by exposure to the sun, and in winter there is a lot less sunshine. [7:00] Depending on this factor, you will need to adjust your intake of vitamin D [7:30] Third, vitamin D boosts your immune system, and here’s how [8:55] Check your vitamin D levels by having this test performed by your doctor [9:45] Fourth, vitamin D is actually a hormone. It can help with your mood and improve symptoms of depression. [11:54] Fifth, vitamin D helps make your weight loss easier. [12:30] How vitamin D helps support insulin sensitivity, and the importance of insulin sensitivity in fat burning [13:41] Six, vitamin D helps you maintain a healthy heart. [14:50] Vitamin D helps with healthy muscles. [15:45] What are some reasons we aren’t getting enough vitamin D? [17:23] Foods that contain vitamin D - fatty fish (salmon and sardines), cheese (if not dairy intolerant), beef liver (grass fed), mushrooms, and egg yolks (pastured). [19:00] It’s not always easy to get your vitamin D through food or sunshine, so supplement. Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Top 7 Immune-Boosting Tips: How to Stay Healthy All Year Long Warrior Mom Miracle Mindset You Are Stronger Than You Think movie Dr. Holick’s information on vitamin D Vitamin D Plus supplement by JJ Virgin 25-hydroxy vitamin D test Lab IQ Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! A listener asks JJ, “What type of magnesium do you recommend?” Magnesium serves the body in many different ways, and this is what dictates which type of magnesium you should be taking. Listen in today for this information-packed podcast! Episode Play-By-Play [0:35] From Kathleen F in SD, “What type of magnesium do you recommend?” [0:56] Benefits of magnesium in the body [1:40] What type of magnesium you should use depends on what you need it for. Magnesium for constipation requires a different formula than magnesium for helping you sleep. Mentioned in this episode: Recipes at jjvirgin.com Reignite Wellness 365 membership Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Magnesium oxide, hydroxide, citrate, ascorbate (constipation) Magnesium chelate, bisglycinate (calming & sleep) Magnesium malate (muscle aches) Magnesium glycinate, threonate (brain health) Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Fiona McCulloch joins JJ on today’s episode. She is a naturopathic doctor and founder of White Lotus Integrative Medicine in Toronto, Canada. Her book, 8 Steps To Reverse Your PCOS, offers methods for the natural treatment of Polycystic Ovary Syndrome. Dr Fiona and JJ discuss how circadian rhythm affects the fat cells in our bodies. Fat cells produce hormones, break down chemicals and inform the brain on energy stores. When we learn the most efficient time to eat, not only can we optimize our metabolism, but our bodies are also able to function much easier! Freebies From Today’s Episode Get Dr. Fiona’s free Food Insulin Demand List by going to jjvirgin.com/drfionaclock Main Points From Today’s Episode Fat cells are affected by circadian rhythms. They perform very different tasks in the morning than they do at night. Fat cells do more than just store excess weight. They play an important role in many different processes in the body. To adjust our diets to take advantage of the circadian rhythm, Dr. Fiona recommends fasting overnight. Close your kitchen after dinner! Episode Play-By-Play [1:13] Discussing fat cells and circadian rhythm [1:20] When to eat is almost as important as what to eat [4:13] What is circadian rhythm and why does it matter? [4:30] Cortisol actually has a higher activity rate at this time of day [5:50] How does circadian rhythm affect the body’s ability to lose weight? [7:13] Fat is more than just a type of weight. It plays an important role in hormone function and informing the brain about this. [7:50] How does circadian rhythm affect fat cells and how they function? [7:55] Dr Fiona discusses the results of a study done on a group of people. [8:55] There was a profound difference in what fat cells were doing in the morning and at nighttime. [10:22] JJ talks about progression of thinking about how often you should eat, what window of time you should eat. [11:14] How the circadian rhythm ties in with intermittent fasting times [12:45] Fat cells are just as affected by the times we eat as they are by the food we eat. [13:30] How many hours before bed should you stop eating? [14:40] If you’re going to overindulge, what are the best times of day? [16:30] The best window of time to eat [17:50] One of the big factors Dr Fiona looks at is insulin resistance. If someone is really struggling, periods of fasting are times when there will be minimal insulin in the body. [18:50] When you are constantly eating, you interfere with the body’s normal functioning, which requires a fasting state to operate optimally. [19:40] Dr. Fiona’s free Food Insulin Demand list is a matrix that shows how much insulin is produced when eating a certain food. Challenge: Close the kitchen 3 hours before bed. Fast for at least 12 hours overnight, a 14-16-hour fast is even better. Mentioned in this episode: 8 Steps to Reverse Your PCOS Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

Today JJ discusses the importance of having a rich prebiotic component to your diet. Prebiotics feed probiotics, helping you maintain a healthy balance of gut flora and better able to fight off leaky gut. JJ also explains how prebiotics help keep your body’s inflammation low, as well as contribute to a host of other health benefits. Read on to discover a list of JJ’s top prebiotic-rich foods and her recommendation on the best way to incorporate them into your daily menu. Freebies From Today’s Episode Get JJ’s free Gut Health Guide by going to jjvirgin.com/prebiotics. Main Points From Today’s Episode Prebiotics feed your good gut bacteria. Having a healthy gut microbiome affects many systems in your body. Prebiotics help increase your body’s production of short-chain fatty acids. Short-chain fatty acids help boost your body’s immune system and prevent an overgrowth of bad bacteria, among other health benefits. Eating foods rich in prebiotics is simple. Included is a list of many foods to incorporate to increase prebiotics in your daily diet. Episode Play-By-Play [2:35] What are prebiotics, and how are they different than probiotics? [3:11] All the systems in your body that your gut microbiome affects [3:50] JJ first started focusing on this when she was focusing on overcoming weight loss resistance. [4:14] What happens when prebiotics are fermented in your large intestine? [4:49] Some of the benefits of increasing your production of short chain fatty acids [5:39] When you increase your intake of healing foods, your body can heal itself easier and fight off bad bacteria and this other very common issue. [6:17] What is leaky gut? How do prebiotics help? [8:10] Short-chain fatty acids can also improve mineral absorption, which strengthens these parts of the body. [9:45] Food sources that provide prebiotics (fiber) [10:25] How much fiber should you eat every day? What else should you increase as you increase your fiber intake? Action Steps: Increase the foods that contain more prebiotics, including... Oats Coconut Cacao Onions Garlic Asparagus Dandelion greens Legumes, beans and lentils Cooked, chilled potato Apples (not apple juice!) Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Pique Tea Dark Chocolate Coconut Fiber Bars Microbiome Balance Dark Chocolate Coconut Avocado Mousse Dr. Alan Christianson Gut Health Guide 5 Steps to Build a Healthy Gut blog Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! In today’s episode, a viewer asks if making a smoothie with bananas is a good snack for combatting afternoon slumps. JJ suggests tracking habits to determine why a slump is happening in the first place, and offers suggestions on how to eat correctly so you feel full and energized 4-6 hours between meals. Tune in for more. Episode Play-By-Play [0:30] What is your opinion on frozen bananas used in shakes to help combat an afternoon slump? [0:54] Anonymous wondered if she should eat a recommended 3 servings of sugar a day? [1:00] JJ offers suggestions for figuring out why you are having an afternoon slump at all. [2:10] If you’re eating the proper balance of these things, you should feel great for 4 to 6 hours between meals. Mentioned in this episode: Recipes at jjvirgin.com Reignite Wellness 365 membership Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube SID Plate Sugar Impact Diet Breakthrough Carb Intolerance Online Program The Powerful Truth About Whether You Should Snack blog Learn more about your ad choices. Visit megaphone.fm/adchoices

Emily Lark and JJ discuss back pain; the best way to treat it, the worst things you can do, and stretches and exercises to improve strength and flexibility for a stronger healthier back. Emily Lark is a speaker, author, fitness expert and creator of the internationally bestselling program Back to Life. After living most of her life with debilitating back pain, Emily created a method to naturally heal back pain that has now helped hundreds of thousands of people around the world. Freebies From Today’s Episode Get Emily Lark’s free Healthy Back Checklist by going to jjvirgin.com/healthyback. Main Points From Today’s Episode One of the worst things to do for your back is rest it. Movement and exercise is a better answer. Strength training is essential for every kind of pain we have. The stronger we are, the more support we have for our joints, our backs, everything. Mobility and flexibility are essential for healthy backs. The more malleable our disks are, the easier our backs can adjust. Episode Play-By-Play [0:04] One of the worst things folks can do is rest their backs. [4:27] Emily’s reason for exploring back pain [5:44] 80% of people have some experience with back pain. [6:06] One of the main reasons for people experiencing back pain [8:00] When we have back issues, our tendency is to stop moving, but that’s only making the problem worse. [8:40] The more flexible and more malleable our disks are, the easier our backs can adjust. [10:00] These are the two main things to focus on if you are having back pain. [10:30] Exercising to improve strength & mobility in the core, low back and pelvis [11:44] Exercising the core and the glutes creates strong muscles surrounding the pelvis, which helps muscles in the low back release. [13:15] Here’s a stretch for tight hips and glutes [17:15] Emily feels strength training is essential for every kind of pain we have. And that yoga is the perfect complement. [20:45] Healthy back checklist Challenge: 6 way mobility, 3 times a day. Record in your daily journal. Challenge: Get Emily’s Healthy Back Checklist at jjvirgin.com/healthyback Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Back to Life - The Complete Healthy Back System Learn more about your ad choices. Visit megaphone.fm/adchoices

In today's podcast episode, JJ talks about a topic that is near and dear to her heart: how to slow aging and live a long, vibrant life! Listen as JJ reviews nine awesome suggestions that have been proven to boost longevity and improve health. By putting these practices into use, your health can keep up with your young-at-heart mindset. JJ uses these strategies herself – at age 56, she's healthier, leaner, and fitter than she was in her 20s. Pull up your headphones and take a listen! Freebies From Today’s Episode Get JJ’s free Stress Relief Guide by going to jjvirgin.com/livelonger. Main Points From Today’s Episode Living to a ripe, old age shouldn’t be your only goal. You should be striving for a high-quality second half. Put these 9 habits into regular practice. Your health and your mental clarity will improve by leaps and bounds. You don’t have to be an expert at everything all at once. Try adding one tip at a time until they become a regular habit. Episode Play-By-Play [0:39] Our goal should be to not only live longer, but also to live longer, better. [1:50] JJ feels fitter now at 56 than when she was in college, going for a doctorate in exercise physiology with an emphasis on nutrition and anti-aging. [4:46] 1. JAMA did research on saunas and aging; you will be surprised to find out their results. [6:30] 2. Incorporating mindfulness into your regular routine can reduce stress levels. [8:00] 3. A surprising element to living longer, better, is this not-always-so-easy practice. [9:32] 4. Like to drink? You’re in luck. Coffee, tea and a little alcohol can support longevity. [13:30] 5. Rely on your people. Having social connections is as healthy for you as quitting this bad habit. [15:50] 6. Hug your partner! It’s outstanding for your blood pressure. [16:40] 7. Eating 5-10 servings of this food group every day can reduce your risk of death by 29% or more. [21:02] 8. Stimulate your brain, challenge yourself to learn something new every day. [21:35] 9. Giving your time and your money stimulates this center in your brain. Action Step: Print out the 9 suggestions. Pick one of the easier ones to implement first and journal every day. Once it becomes a habit and part of your life, move on to another. Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Sunlighten Saunas 40 Years of Zen by Dave Asprey Dry Farm Wines Bulletproof Coffee Pique Tea Sugar Impact Diet Miracle Noodles Just Like My Child Foundation Nick Ortner’s Tapping Solution app Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! In today’s episode, JJ discusses how many hours of sleep we really need, and what other factor is just as important. She’ll also review tips on how you can get a better night’s sleep every night. Listen in today for this information-packed podcast! Episode Play-By-Play [0:45] How many hours of sleep do you really need? [1:00] What’s more important than sleep quantity? [2:00] Supplements that can help you get to sleep [3:05] Techniques & products that contribute to a better night’s sleep Mentioned in this episode: Reignite Wellness 365 membership Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Sleep Candy Tempur Pedic Eye Mask Samina Mattress Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Susanne Bennett joins JJ as they discuss the incredible benefits of traditional Korean kimchi, a fermented food easily made. Dr. Susanne Bennett is a holistic chiropractic physician, specializing in allergies, detoxification, gut health and anti-aging medicine and a #1 bestselling author. She explains the benefits of kimchi, and its effect on our health, including how it can help heal your gut, reduce inflammation, support cardiovascular health, and help with diabetes and insulin resistance. We get the run-down of how to make it, how much to consume daily and how long it lasts in your fridge. Tune in for this entertaining and enlightening episode! Freebies From Today’s Episode Get Dr. Susanne’s free “The Magic of Kimchi” Guide and Cucumber Kimchi recipe by going to jjvirgin.com/kimchi. Main Points From Today’s Episode Kimchi is a valuable source of good bacteria that can support a healthy gut. Fermented foods have a much higher percentage of bacterial strains than probiotic capsules. Kimchi is easy to make. The vegetables chosen for your kimchi can be customized to your taste. Kimchi strengthens the gut, which helps with autoimmune and inflammatory diseases. It also contributes to healthy skin, digestion and fights obesity. Episode Play-By-Play [1:15] Introduction to today’s episode [1:41] Dr. Susanne Bennett’s career briefing [2:22] Listener shout-out [4:09] Welcoming Dr. Susanne to the show [5:55] How Dr. Susanne became interested in kimchi [6:30] History of how kimchi is made [7:00] Kimchi is vegetables combined with fermentation, which increases good bacteria. [7:34] Fermented foods play a major role in the health of our gut microbiome. [8:40] Even with the westernization of Korea, the people there are still lean & healthy. [10:20] After a visit to Korea, Dr. Susanne saw everyone eats kimchi in addition to large amounts of food that would be traditionally considered high calorie, high fat, high sugar. [11:30] She recommends incorporating kimchi using different veggies, building your system up. [12:57] Any kind of veggie can be turned into kimchi with these few ingredients. [13:30] Kimchi strengthens the gut, and therefore, can help people who suffer from leaky gut-induced autoimmune and inflammatory diseases. [14:20] A certain type of bacteria found in vegetables in kimchi has anti-obesity and anti-inflammatory effects. [15:55] Overcoming challenges when first incorporating kimchi into your diet [16:50] The benefits of garlic in kimchi [18:11] Do you need to use a starter when making kimchi? [18:55] How to make kimchi - 4 easy steps [21:30] The difference between sauerkraut and kimchi [21:53] Can you get kimchi at the grocery store? [22:55] Over-the-counter probiotics have 5 to 10 strains of bacteria. Kimchi has 1000’s. [23:15] How kimchi can help reduce inflammation, support cardiovascular health, and help with diabetes and insulin resistance [24:28] How quickly someone may notice the benefits of kimchi [24:47] Start by gradually including kimchi in your diet, with 1 to 2 tbsp per day at first. [25:20] Shelf life of homemade kimchi is 2 to 3 months. [27:52] It’s all about health by addition: adding one superfood. [28:04] JJ’s challenge: What one thing can you add every single day to make yourself healthier? Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube The Kimchi Diet Collagen Face Mask Learn more about your ad choices. Visit megaphone.fm/adchoices

Today JJ talks about the incredible benefits that consuming just a little bit of high quality dark chocolate every day can make in your health. Listen to find out how dark chocolate can help with everything from improved brain function and a healthier heart to increased insulin sensitivity and better skin. What kind of chocolate and how much should you eat? Tune in and find out, plus learn about JJ's favorite ways to incorporate dark chocolate into her routine! Freebies From Today’s Episode Get JJ’s free Chocoholic Recipe Guide by going to jjvirgin.com/darkchocolate. Main Points From Today’s Episode Chocolate has incredible health benefits. It can help with your heart, your brain and your skin, just for starters. You should eat dark chocolate every day. Here’s what to look for and how much to eat. Make sure to stay away from sneaky sugar in your chocolate. JJ recommends a few ways you can get more dark chocolate into your diet. Episode Play-By-Play [3:50] Eat dark chocolate every day, but look for these qualities. [4:55] How much chocolate should you eat every day? [5:11] You’re going to be amazed at some of chocolate’s benefits. [10:29] Dark, not milk. Keep the sugar and milk out of your chocolate. [11:00] Higher cacao count is better because you get more of this [11:50] Suggestions for getting more dark chocolate in your diet [14:02] If you add in foods that are good for you like dark chocolate, it may keep you from eating things that aren’t so great for you. Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Soma Chocolatemaker Sunlove Protection by Annamarie Gianni Chocolate Avocado Mousse Recipe Lily’s Dark Chocolate Bulletproof Dark Chocolate The Virgin Diet Sugar Impact Diet Cookbook Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! JJ talks about potatoes in today’s Q&A episode. Recent studies show that potatoes are healthier than previously thought, high in resistant starch, and helpful with gut bacteria. Want to know JJ’s favorite way to prepare potatoes? Make sure you listen to today’s podcast to find out. Episode Play-By-Play [0:01] Potatoes are nature’s diet pill [1:16] JJ used to consider them high sugar impact, but now are medium-sugar impact, because of this. [1:25] What is resistant starch, and how do you make potatoes the right way to get more of it? [2:00] JJ’s favorite recipe to prepare potatoes, and serving suggestions for getting the most resistant starch out of them. [2:50] Resistant starch means food resists digestion, & inhibits the rise in glucose and insulin that easy-to-digest carbohydrates cause. [3:00] Potatoes are good for gut bacteria and help you burn more fat. [3:25] Don’t get greedy...Only eat one cup for a serving. Mentioned in this episode: Recipes at jjvirgin.com Reignite Wellness 365 membership Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Gut Health Guide Learn more about your ad choices. Visit megaphone.fm/adchoices

Danna Bowman and Ginny Mahar, two thyroid patient advocates, came up with an idea for using technology to make the journey easier for other thyroid patients than it had been for them. This revolutionary wellness game, THYROID30, helps you hit the refresh button on your diet and lifestyle choices so you can feel better again. Listen as Danna and Ginny explain how their innovative wellness adventure can help you achieve your health goals by collecting all different avenues of help into one location and creating a supportive community for those with thyroid issues. They’ll also talk with JJ about the 8 daily rituals of a thyroid-healthy lifestyle that can help you optimize your thyroid function and improve your quality of life. Freebies From Today’s Episode Get Danna and Ginny’s free quiz by going to jjvirgin.com/8rituals. Main Points From Today’s Episode Thyroid disease is difficult to diagnose. Even after a diagnosis and medication, it’s a challenge to find help with diet, exercise and mindset from the medical field. Finding support for symptoms may be a challenge. This ‘invisible’ disease is hard for others to see physical evidence; THYROID30 offers a community of others who share the struggle. Incorporating the 8 rituals into a daily routine will help. These 8 R’s offer a reminder of simple adjustments to make living with a thyroid condition easier. Episode Play-By-Play [1:45] Incorporating 8 rituals a day that will help you get better results for thyroid issues [2:15] Community is really important in this ‘invisible’ disease. [3:45] What inspired Danna and Ginny to develop this program [5:19] After getting a diagnosis and medication, incorporating diet, lifestyle and mindset changes makes a huge difference. [8:55] Some things to look for if you think you might have a thyroid issue [10:18] Once diagnosed, what are some things you should do? [11:40] Start with the 8 Daily Rituals. Number one is Remember. Did you remember to take your medication and supplements? [11:58] Number two is Refuel, which is everything you consume (food or drink). [12:25] Number three is Reactivate. This one is about movement, staying active and listening to your body. [13:27] Number four is Repair - healing the gut [13:44] Five is Rejuvenate, or daily self-care of some kind. Coping with, and managing stress is a powerful aspect of healing. [15:33] Number six is Reducing heavy metals and environmental toxins in our homes and bodies. [16:00] Seven is Relishing small victories, finding support and allowing yourself to be supported. Connecting and celebrating our victories along the way, no matter how small. [16:22] Eight is Recharge, which is sleep. A good night’s rest is foundational. [16:58] JJ talks about how big a role sleep plays in your health, tone of your skin, losing weight, energy, focus, and more. [17:42] One of the things JJ values most and has in common with Danna and Ginny is the importance of community. [20:58] Thyroid30 is a 30-day wellness app that uses gamification technology. They made it fun for thyroid sufferers to pursue a healthier lifestyle. [23:17] Another thing Thyroid30 does is bring together all the different elements of everything you should be doing and puts them all in one place. [Action Step] Download the quiz and the 8 rituals. [Action Step] Don’t skip the ritual of rejuvenate! What is your self-care routine and what can you do to take that up a notch? Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Thyroid Strong by Dr. Emily Kiberd Direct-to-Consumer Lab Testing Telemedicine through Dr. Alan Christianson Learn more about your ad choices. Visit megaphone.fm/adchoices

In today’s enlightening podcast episode, JJ tells listeners how shopping smart and stocking up with these essentials means you can afford to eat according to The Virgin Diet and Sugar Impact Diet. You’ll learn JJ’s secrets for getting high-quality, clean food in your pantry for no more than you already spend, and hints for how to make your food dollars stretch. Freebies From Today’s Episode Get JJ’s free worksheet by going to jjvirgin.com/budget. Main Points From Today’s Episode Eating healthy on a budget is achievable. It may even be cheaper than buying processed food. Keep these 7 essentials in your pantry. These ingredients are the basis for many different recipes. Watch for sales and stock up. Buy in bulk when the high-quality food you love is discounted. Episode Play-By-Play [0:45] How can I eat healthy on a budget? [1:30] How do healthy, Virgin Diet- and Sugar Impact Diet-approved foods compare cost-wise to a family’s average foods? [2:15] What foods to keep in your kitchen [3:40] What to avoid to stay under budget [6:00] 7 essentials to keep in your pantry [7:30] Watch for sales and stock up. [11:30] Buy organic fruit when it’s on sale and freeze what you don’t immediately eat. [17:05] Subscribe & Save is a super easy way to make sure you’ve always got this staple on hand. Action Steps Stock up on good food when it’s on sale. Make food once, use it multiple times throughout the week If your fresh food is starting to look a little wilted, throw it in the freezer. Invest in glass storage containers. Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Vital Choice Thrive Market So Delicious Coconut Milk on JJ’s Amazon Influencer page Paleo Treats Dr. Kelly Ann Petrucci Chocolate Cherry Chia Protein Shake Chicken Zoodle Stir Fry Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! In today’s episode, JJ discusses how sugar impacts our body, and whether alternatives to sugar are safe and healthy to consume. She explains that honey contains fructose, and how that impacts your body. JJ also shares her top options that you should add into your diet to replace sweeteners. Plus, she suggests the best alternative sweeteners to use in declining amounts. Listen in today for this information-packed podcast! Episode Play-By-Play [0:32] 2 questions being addressed today. Is organic stevia safe? And, is natural honey okay? [1:00] JJ describes sugar in general and how our body uses it. [1:20] If you want to use a sweetener, make sure it helps the body and doesn’t hurt it. [1:35] JJ addresses honey and tells what the effects are on the body. [2:13] Honey contains both fructose and glucose. Fructose doesn’t raise blood sugar, which is a problem because of this reason. [2:45] You can make sugar slowly from foods that are high in this ingredient. [2:50] Some of my favorite high fiber foods are squash, non starchy veggies and berries. [3:18] When is it okay to use a small amount of honey? [4:00] Here are JJ’s sweetener recommendations. [4:50] Even for these sweeteners, you should be using them in decreasing portions. [5:00] Instead of sugar, follow these guidelines and condition your body to need less and less sweet. [6:05] Artificial sweeteners are the worst for your body by changing these functions, plus they trigger caloric disruption. Mentioned in this episode: Recipes at jjvirgin.com Reignite Wellness 365 membership Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Gut Health Guide Learn more about your ad choices. Visit megaphone.fm/adchoices

NFL football player, speaker and leadership coach, Bo Eason joins JJ today to discuss the importance of having big dreams. He explains the difference between setting goals and declaring yourself, and why declarations are so much more powerful. Declarations are long term and inform every aspect of our lives. They’ll talk about how important creating a successful environment is, including surrounding ourselves with people with common ambitions. Bo and JJ discuss how setbacks are just part of the process, and how overcoming obstacles makes us even stronger. Freebies From Today’s Episode Download the first chapter of Bo’s book There’s No Plan B for Your A-Game by going to jjvirgin.com/bo Main Points From Today’s Episode To be successful, you need to make a declaration. A goal is short term but a declaration informs everything we do in our lives. One of the major components to this is creating an environment for success. You must surround yourself with people who are on the same page as you are. When you fall off track, you just have to do some course correcting. The important thing is to let go of any shame and stay focused on that declaration. Episode Play-By-Play [5:22] Bo discusses what inspired his determination to become the best NFL safety in the world. [7:28] Even though it’s very inspirational, there are listeners who may not want to become football players...How can you apply these lessons to yourself? [8:04] JJ shows how you can use Bo’s example and lessons to become the healthiest you. [8:40] Why the word declaration instead of goal? Bo explains the difference between a declaration and a goal. [10:54] If you live like a healthy, lean person, you will become that, over time. [11:05] Bo explains how he made his declaration at 9 years old. He wasn’t going to be the best safety at 9 years old, but he began living like he was. [11:50] Why you should get rid of your goals, and make a declaration instead. [12:20] One of the major components to this is creating an environment for success. You can’t lose weight if you are surrounded by people who don’t care about what is important to you. [13:40] Bo gives an example of one of his friends who is the 7th fastest recorded runner. Who do you think he hangs out with? [15:08] You get to decide if you want to be super healthy, or to stay mediocre and keep the body you have now. Once you make your declaration, watch the magic happen! [16:49] When you go off track, you just have to do some course correcting. [18:00] What we can learn from a plane’s automatic pilot mechanism [18:50] Bo explains why he loves obstacles. [20:55] How JJ’s friend Nicole overcame her body image issues [22:00] When you give yourself a big obstacle, one of the positive side effects is how much confidence and self worth you gain just from the daily process of overcoming challenges. [25:00] How instant gratification can hurt us [25:24] The big things that you look back on in your life are the things that took a lot of work. [25:50] To help you begin, Bo has a new book, There’s No Plan B for Your A-Game and he’s offering the first chapter free. Just go to jjvirgin.com/bo to download. [27:48] Why are so many successful people super healthy? [28:41] JJ’s challenges for you: (1) Make a declaration rather than a goal. (2) Give yourself realistic timelines. (3) Create a no-fail environment. Mentioned in this episode: Subscribe to the JJ Virgin Lifestyle Show Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Ben Hardy, Willpower Doesn’t Work Bo Eason, There’s No Plan B for Your A-Game Learn more about your ad choices. Visit megaphone.fm/adchoices

In today’s episode, JJ reveals the truth about snacking! Listen to find out how snacking can work against you, as well as how to manage your meals to keep the munchies in check. JJ also explains when to make exceptions for snacking, including healthy snack options that won’t derail your eating plan. Plus, find out JJ’s top tips to help you conquer your cravings once and for all! Freebies From Today’s Episode Get JJ’s free Are You A Sugar Burner or Fat Burner Quiz by going to jjvirgin.com/snack. Main Points From Today’s Episode When you’re snacking throughout the day, you train your body to expect food all the time. That means your body doesn’t have a reason to access stored fat for fuel. The key to staying full between meals is to include clean, lean protein, healthy fats, and fiber at every meal. JJ likes to call this trio of nutrients the “satiety trifecta.” Often when we think we’re hungry, we’re actually thirsty. Studies have shown that drinking a glass of water cuts hunger 100% of the time. Episode Play-By-Play [0:33] JJ’s invitation to join Frito Lay’s snacking council [1:10] Introduction to today’s episode [1:40] JJ’s experience with snacking when working as a personal trainer [2:55] Listener shout-out [4:57] Should you or shouldn’t you snack? [5:25] Snacking raises your blood sugar. [5:28] The drawbacks of chronically elevated blood sugar and insulin levels [7:08] The era of snacking on low-fat foods [8:25] How can you tell if you’re a sugar burner? [9:28] When you’re metabolically flexible, you can go longer between meals. [10:30] Why JJ likes the phrase, “Hunger equals younger” [11:00] Strategies to stop snacking [11:15] Step one: improve your food quality [12:02] What is the second meal phenomenon? [12:30] The benefits of clean, lean protein [13:22] How healthy fats keep you full [14:27] The advantages of fiber [16:35] More strategies for extending the time between meals [17:18] Often when we think we’re hungry, we’re actually thirsty. [17:42] L-glutamine can help fight cravings. [17:58] JJ always carries her bars with her when she’s on the road. [20:05] JJ’s key takeaways and action steps from today’s episode Mentioned in this episode: Find healthy snack options in this post: The Powerful Truth About Whether You Should Snack How to Build A Balanced Meal: The Sugar Impact Plate JJ Virgin L-Glutamine Powder JJ Virgin Bars Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! Today, JJ answers the question what are good reasons to drink kombucha. JJ suggests figuring out why you want to add it into your diet, suggests guidelines for choosing a good quality product, and offers some alternative foods that will provide similar effects. Episode Play-By-Play [0:30] Question #1: What are your reasons for drinking kombucha? [1:00] What are you hoping to accomplish by incorporating kombucha? [1:22] If you drink kombucha, here are some guidelines on how to select a good one. [1:35] JJ’s recommendation [2:10] If you’re drinking kombucha for the pre- and/or probiotics, JJ offers additional food sources. [2:55] JJ suggests taking any new food into your diet should be done gradually as your body adjusts. Mentioned in this episode: Gut Health Guide Recipes at jjvirgin.com Reignite Wellness 365 membership Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

In today’s podcast episode, functional medicine certified health coach Palmer Kippola shares how she beat multiple sclerosis (MS) and what you can do prevent and reverse autoimmune disease! Listen as Palmer talks about the root causes and triggers of autoimmune disease, as well as her personal journey to overcome MS. Palmer also shares the holistic healing framework she used to eliminate symptoms, and how these empowering strategies can help you take back your health! Freebies From Today’s Episode Get Palmer’s free Optimal Food Guide by going to jjvirgin.com/palmer. Main Points From Today’s Episode One morning, Palmer woke up with tingling in her feet that started to spread to her legs. Palmer was diagnosed with MS and over the next six weeks, her body went numb from her chin to her toes. In Palmer’s book, Beat Autoimmune, she shares the strategies that she has used to reverse her MS symptoms. Palmer hasn’t had a single symptom of MS since October of 2010. Palmer offers a holistic framework for healing that is represented by the acronym F.I.G.H.T.S. The lifestyle factors that are the root causes of autoimmune conditions and the sources of regaining health are the following: Food, Infections, Gut Health, Hormone Balance, Toxins, and Stress. Episode Play-By-Play [0:43] Palmer Kippola’s career briefing [1:23] Listener shout-out [2:25] Welcoming Palmer to the show [3:16] Palmer’s personal journey with autoimmune disease [5:11] Why “nothing” and “always” shouldn’t be used in medicine [6:26] For the next six weeks after her initial diagnosis with multiple sclerosis, Palmer experienced complete numbness from her chin to her toes. [7:23] One family friend asked, “Palmer, why do you think that you got MS?” [8:50] Palmer’s experience as a warrior child and how that affected her [10:38] Thoughts are things and they can create. [11:20] Palmer wants to convey that it’s really helpful to reframe the things that happen “to” us as, “What if this is happening for us?” [12:20] Palmer spent the next three decades working on how to dampen stress. [13:07] What happened next for Palmer [14:02] Palmer noticed that when she was stressed, she would have a flare-up. [15:46] Palmer hasn’t had a single symptom of MS since October of 2010. [15:57] Things that Palmer tried along the way to reverse her symptoms and how they worked [16:16] There are 98 medications that we know of that can induce lupus. [17:36] In 2010, Palmer made an appointment with a functional nutritionist and discovered that she was highly sensitive to gluten. [18:01] The link between gluten and leaky gut [19:30] Results of Palmer’s follow-up testing [20:30] How discovering one’s food intolerances has been shown to help with autoimmune symptoms [22:26] Start by adding in one healthy habit at a time. [23:15] Key takeaways from Palmer’s book, Beat Autoimmune [23:32] Our lifestyle and environmental factors matter more than our genes. [24:10] What is the autoimmune equation? [26:12] Why it’s important to fix the foundation first [26:55] Studies show that trauma in childhood doesn’t stay in childhood. [28:15] Palmer’s F.I.G.H.T.S. acronym: Food, Infections, Gut Health, Hormone Balance, Toxins, and Stress [29:10] How Palmer addresses the F.I.G.H.T.S. acronym in her book [30:15] How to get Palmer’s free Optimal Food Guide and what it’s about [32:55] JJ’s top takeaways from today’s episode Mentioned in this episode: Beat Autoimmune: The 6 Keys to Reverse Your Condition and Reclaim Your Health, by Palmer Kippola Dr. Terry Wahls’s Ted Talk Ziva Meditation Free tapping eBook Yourlabwork lab testing Warrior Mom, by JJ Virgin Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

The habits that make you store fat can easily sneak into your daily life! Listen as JJ explains the top culprits behind fat storage, from poor sleep and chronic stress to snacking and the wrong type of exercise. JJ also shares how to avoid those common pitfalls so you can upgrade your fat metabolism for good! Freebies From Today’s Episode Get JJ’s free “Are You a Sugar Burner or Fat Burner?” quiz by going to jjvirgin.com/storefat. Main Points From Today’s Episode You don’t change your health overnight. You change it over time, going through habits one by one that are not working for you. While most people focus on what they can do to burn more fat, it’s crucial to know the common habits that can make you store excess body fat in the first place. JJ talks about the 9 worst habits for your waistline. This one may be a surprise: prolonged steady-state endurance exercise can make you store fat! JJ explains how you can work out in less time and get better results. Episode Play-By-Play [:32] Introduction to today’s episode [1:10] How to submit a question for the Friday Q&A episodes [1:35] JJ’s story of struggling to lose weight in the past [3:08] Listener shout-out [5:04] The top habits that make you store fat [5:34] When you don’t sleep well, you become more insulin resistant. [5:55] The impact of lack of sleep on your hunger hormones [7:15] Why it’s important to track your sleep [8:01] JJ’s experience with chronic stress, and how chronic stress can lead to excess belly fat [10:02] Strategies to manage your stress levels [10:43] The link between too much fructose and fat storage [12:24] How prolonged endurance exercise can make your body store fat [14:10] The dark side of snacking [14:35] How to shrink your eating window [15:38] Protein, healthy fat, and fiber helps keep your blood sugar stable. [16:06] Alcohol sidelines fat burning and stimulates your appetite. [16:42] Why you shouldn’t eat late at night [17:19] JJ’s tips on meal timing [18:30] Why highly reactive foods could be stalling your progress [19:55] Which sugars to choose and which to lose [21:52] JJ’s takeaways from today’s episode and next steps Mentioned in this episode: Oura Ring Free eBook on tapping Ziva Meditation Subscribe to Reignite Wellness with JJ Virgin Handling Stress...We Got This! Fast Fitness Online Program Xiser Dry Farm Wines 7-Day Stop, Drop & Swap Challenge Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

If you’re tired during the day, yet struggle to fall asleep at night, you need to listen to this podcast episode! Listen as JJ shares her top tips for getting the quality sleep you need, including her favorite ways to wind down in the evening and how to create a calming bedtime routine. JJ also reveals the things that can interfere with your sleep and how to avoid them so you can get your z’s at night and stay energized all day long! Episode Play-By-Play [0:30] Introduction to today’s episode [0:57] Community question: Do you have quick tips for sleep? I’m super tired during the day and I have insomnia at night. [1:13] Establish a routine at night. [1:37] What defines a good night’s sleep? [1:55] The first thing you should do when you wake up in the morning [2:43] Why you should figure out if you’re a slow or fast caffeine metabolizer [3:20] Other strategies to wind down at night [3:42] It’s important to shut down all electronic devices at least one hour before bedtime. [4:08] What you eat at dinner can affect your blood sugar levels during the night. That’s why it’s key to eat a balanced meal with clean, lean protein, healthy fats, and plenty of fiber. [4:22] How alcohol can interfere with your sleep [4:30] JJ takes her Sleep Candy every night! [5:02] The quality of your sleep matters! [5:15] How to submit a question for JJ Mentioned in this episode: Sleep Candy Oura Ring Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

In today’s podcast episode, integrative men’s health expert Dr. Myles Spar talks with JJ about how he is empowering men to achieve their goals through greater health! Listen as Dr. Spar explains how men respond differently than women to the healthcare system and why it’s important to engage men in their health. Dr. Spar also reveals the 5 impact factors that contribute to your wellbeing and his free quiz that can help you identify where you need to focus your energies to get healthy and win. Find out all about the foundations of optimal health for men! Freebies From Today’s Episode Get Dr. Spar’s free quiz by going to jjvirgin.com/drspar. Main Points From Today’s Episode Dr. Spar discovered that the difference in life expectancy between men and women is largely due to preventable issues. That led him down the path to helping empower men to take their health into their own hands. Dr. Spar’s book, Optimal Men’s Health, equips you to achieve your health goals. Dr. Spar reveals 5 impact factors that contribute to your wellbeing and how to optimize them one step at a time. Dr. Spar helps people achieve better performance in every aspect of life. His free quiz helps you identify where you need to focus your energies to win. Episode Play-By-Play [1:00] How JJ first met Dr. Spar [1:44] Dr. Spar’s career briefing [2:47] Listener shout-out [3:26] Welcoming Dr. Spar to the show [3:52] Why there needs to be a focus on men’s health [4:42] What is toxic masculinity? [5:33] The link between gender disparity and health [6:00] Many guys want to know what they need to do to achieve a goal. [6:23] JJ’s experience with male clients [7:17] Many men are showing an increased interest in performance. [8:55] How Dr. Spar became interested in men’s health [10:55] Dr. Spar discovered that the difference in life expectancy between men and women is largely due to preventable issues. [12:05] The importance of learning how to speak to men about their health [13:40] Why Dr. Spar likes the social media app “Strava” [15:18] The approach that Dr. Spar takes to working with men [16:40] How to take the quiz on Dr. Spar’s website and what the results tell you [17:27] The importance of starting with one thing [18:15] What are the 5 impact factors? [19:55] Dr. Spar found that 60% of people get less than seven hours of sleep per night. [20:30] Why it’s important to have connection in your life [21:00] The fifth impact factor is purpose, which is what it all hinges on. [22:04] Study showing the importance of connection [23:42] How connection has made a difference in the life of JJ’s husband, Tim [25:05] How it can be helpful to work with a coach [26:23] Optimal Men’s Health is a great resource for female listeners to share with their significant other. [27:05] What Optimal Men’s Health is about [28:38] Statistics show that men have less than half the likelihood of having an identified primary care provider as women. [28:50] How to get Dr. Spar’s quiz [29:23] JJ’s top takeaways from today’s episode Mentioned in this episode: Optimal Men’s Health, by Myles Spar, MD, MPH Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

Say goodbye to heartburn and acid reflux! In today’s podcast episode, JJ reveals the true cause of heartburn, as well as her top tips on how to relieve heartburn symptoms without resorting to antacids. Listen to find out about the dangerous long-term consequences of acid-reducing medications, as well as the diet and lifestyle strategies that can help you address heartburn symptoms safely and naturally. You don’t have to suffer from heartburn any longer! Freebies From Today’s Episode Get JJ’s free Gut Health Guide by going to jjvirgin.com/nomoreheartburn. Main Points From Today’s Episode Conventional wisdom says that gastroesophageal reflux disease (GERD), more commonly called heartburn, occurs when too much stomach acid splashes upwards toward your esophagus, creating burning and discomfort. However, research shows that too little – not too much – stomach acid often creates GERD. Over-the-counter antacids and prescription acid-reducing medications often mask underlying problems and can make things worse in the long run. That “little purple pill” has now been proven to cause dangerous vitamin deficiencies and increased risk of osteoporosis, immune problems, and premature death! Losing weight and minimizing problem foods are two strategies that can help relieve heartburn symptoms. Some trigger foods include coffee, tea, tomatoes, citrus, chocolate, and gluten-containing foods. Episode Play-By-Play [0:35] Introduction to today’s episode [1:03] Common symptoms of heartburn [2:24] Listener shout-out [3:04] Busting the myth that too much stomach acid is the cause of GERD [3:48] How stress and aging can contribute to GERD [4:48] Antacids don’t fix the underlying problem, and can actually make things worse in the long run. [5:02] Too little stomach acid as the culprit behind GERD [5:43] The consequences of too little stomach acid [6:22] JJ’s story about a man who had been on acid-reducing medication for years and discovered that he had osteoporosis [6:45] The adverse effects of acid-reducing medications [7:25] Strategies to relieve heartburn naturally [7:48] How weight loss can help with GERD [8:33] Strategies to help balance blood sugar levels and boost weight loss [9:26] Common foods that can trigger heartburn symptoms [10:06] Drink up (but at the right time). [10:50] Studies show that reducing or eliminating high-sugar impact foods can help relieve GERD. [11:41] Why you should drop gluten [12:38] Slow down - research shows that people who are plowing through their meals suffer more GERD. [14:00] How digestive enzymes with betaine HCl can help [14:57] It’s important to get great sleep. [15:22] Why you need to stop eating at least 3 hours before bed [16:08] Create a power-down hour! [16:53] JJ takes Sleep Candy every night. [17:24] It’s crucial to manage your stress levels. [18:50] Start by picking one thing, and then tracking your symptoms in a journal. [19:33] JJ’s top takeaways from today’s episode Mentioned in this episode: 9 Steps to Reduce Acid Reflux Without Antacids JJ Virgin 7-Day Stop, Drop & Swap Challenge How to Build a Balanced Meal: The Sugar Impact Plate Reignite Wellness Safety Net Plus JJ Virgin Sleep Candy 7 Ways to Fall & Stay Asleep Free e-book on tapping Ziva Meditation Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! Today, JJ is answering 3 top questions from the community. Listen to find out how to stay on track with your healthy eating plan even if your family isn’t board, as well as where to find support and encouragement to help you reach your weight loss goals. Plus, JJ shares her top tips on packing healthy lunches so you can fuel your body with nourishing food while at work or on the go! Episode Play-By-Play [0:30] Question #1: How do you commit and stay on track when your family isn’t following the same plan? [1:03] Start by letting them know what you’re going to do and asking them if they want to be involved. [1:25] Grab our yummy recipes and start making them! [1:35] How to handle requests from family members for foods that aren’t good for them [2:20] When others aren’t forced to follow a healthy eating plan, JJ has noticed that many times, they come around. [2:48] JJ’s story about a family of 4 who collectively lost hundreds of pounds [3:43] Question #2: I’ve lost 40 pounds, but really need help and encouragement. [4:00] When you purchase one of our online programs or join the Reignite Wellness membership site, you get access to our community forum for support and encouragement. [4:25] Question #3: I’m starting to take lunches to work and need lots of ideas. [5:15] The easiest way to pack healthy lunches is to make extra servings of dinner the night before. [5:30] JJ is a fan of using protein from dinner the night before and making a salad the next day. [6:08] How to make an ideal salad [6:30] How you can use Siete gluten-free tortillas in your lunchbox [7:28] Tips for setting your pantry up for success Mentioned in this episode: Recipes at jjvirgin.com Reignite Wellness 365 membership Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

Functional diagnostic nutrition practitioner and former pro soccer player Diane Kazer joins JJ in today’s episode to explore the toxic truth about breast implants and how you can take back your health! Listen as Diane explains what breast implant illness is and the debilitating symptoms it can cause. Diane also shares her personal experience with breast implant illness, including the lessons she learned that she’s using to help others. Plus, find out about how to overcome breast implant illness and heal your body, as well as modern, safer alternatives to breast implants. Diane is a courageous visionary in the world of hormones and detox, empowerment, and self-love! Freebies From Today’s Episode Get Diane Kazer’s free masterclass by going to jjvirgin.com/bii. Main Points From Today’s Episode About six months after getting breast implants, Diane started to experience a variety of uncomfortable symptoms. Despite seeing various healthcare providers and doing different types of testing, these debilitating symptoms went on for years until Diane discovered that they were triggered by her breast implants. Breast implants are filled with a host of chemicals, toxins, polymers, adhesives, and heavy metals. Many of these are xenoestrogens, which can contribute to estrogen dominance and the uncomfortable symptoms that go along with it. In Diane’s new book, Overcoming Breast Implant Illness, she explains what to do if you think you may have breast implant illness. She also shares safe options for rebuilding your breasts after having breast implants removed. Episode Play-By-Play [0:33] Introduction to today’s episode [1:03] Diane Kazer’s career briefing [1:36] Listener shout-out [2:33] Welcoming Diane to the show [3:14] How Diane became involved in breast implant illness [4:21] What is a bikini competition? [5:40] Symptoms that Diane started experiencing after getting breast implants [7:38] Breast implants are filled with a host of chemicals, toxins, polymers, adhesives, and heavy metals. [7:44] The impact of xenoestrogens in breast implants [8:05] Diane’s painful symptoms started to impair her adventurous lifestyle [8:56] No one could figure out what was causing Diane’s symptoms. [10:48] Why Diane decided to have her breast implants removed [11:20] How quickly did Diane start to notice an improvement in her symptoms? [11:57] How trapped bacteria in between the capsule and breast implant can be harmful [12:25] Pathology testing that Diane recommends if you’re getting breast implants removed [13:25] One study found that silicone migrated out of the breast capsule in 21% of women. [14:59] How certain SNPs can impair your ability to detox [17:50] What are the most common symptoms associated with breast implant illness? [20:38] What are some of the different chemicals in breast implants? [22:58] If you’re concerned about breast implant illness, what is the first step? [25:58] Steps to take before getting your breast implants removed [28:23] Why it’s important to advocate for yourself [29:10] How to detox after getting your breast implants removed [30:40] How to get Diane’s free video [30:59] Information about fat transfer [32:29] Safe options for rebuilding your breasts [34:07] What Diane would have done differently [36:53] JJ’s top takeaways and next steps Mentioned in this episode: Overcoming Breast Implant Illness by Diane Kazer Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

Time to get the scoop on collagen! In today’s podcast episode, JJ explains what exactly collagen is and how supplementing with collagen can help with everything from fighting signs of aging like wrinkles, joint pain, and bone loss to supporting your heart and gut health. JJ also shares how much collagen you need to look and feel your best, as well as when extra collagen can help. Plus, find out easy, yummy ways to add collagen to your routine! Freebies From Today’s Episode Get JJ’s free Gluten-Free Collagen Oatmeal Chocolate Chip Cookie recipe by going to jjvirgin.com/collagen. Main Points From Today’s Episode Collagen is the most common form of protein in your body. It’s in your skin, hair, nails, bones, ligaments, tendons, muscle tissue – even in your arteries! As soon as we reach age 20, our collagen production begins to decrease by about 1% each year. Supplementing with collagen can help fight signs of aging like wrinkles and joint pain, plus it has been shown to help prevent bone loss. JJ shares easy ways to add collagen to your diet. She loves making yummy, collagen-rich smoothies using her Paleo-Inspired All-In-One Shakes and Complete Beauty Collagen Powder. Episode Play-By-Play [0:35] Introduction to today’s episode [1:17] Listener shout-out [3:03] JJ wrote The Virgin Diet to help you become your own personal health detective. [4:04] JJ’s thoughts on fasting, including how to prepare your body for success and how to tell if fasting is right for you [5:23] Time-restricted feeding triggers a cellular detoxification process called autophagy. [6:05] What exactly is collagen and where is it found? [6:40] The consequences of lower levels of collagen due to aging [6:55] How much collagen you need and reasons you may need more collagen [7:17] How collagen can help with signs of aging [8:11] Supplementing with collagen can help with joint stiffness and loss of mobility. [8:47] JJ’s experience with an injury [9:59] Collagen triggers your body to repair the structure of your joints. [10:23] The benefits of collagen in supporting bone health [11:23] Other nutrients and lifestyle strategies that can help you maintain strong bones [12:20] You may be surprised to find out that collagen can help with heart health! [13:00] The effects of lean muscle mass on your metabolism [14:00] How collagen can help with muscle growth and recovery [14:45] When you’re healing from an injury or surgery, you’ll want to increase your collagen intake. [15:50] Collagen contains amino acids that heal and soothe the lining of your gut. [16:00] What is leaky gut and how can it harm your health? [17:20] How to include more collagen in your diet [18:11] You can add high-quality collagen powder to just about anything! [18:30] Spirulina contains glycine and proline, which are the main amino acids that make up collagen. [19:11] JJ’s top takeaways from today’s episode [20:22] Easy ways to use collagen before a workout [20:52] JJ’s challenge for you [21:18] Check in with your symptoms on a regular basis. Mentioned in this episode: How Much Collagen Do You Need? 7-Day Stop, Drop & Swap Challenge Paleo-Inspired All-In-One Protein Shake Complete Beauty Collagen Powder The Flavor Chef Bone Broth Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Friday Q&A with JJ! In today’s episode, JJ answers 3 top questions from the community. Listen as JJ reveals how how much vitamin D you need, including the best way to test your vitamin D levels and why it’s key to take vitamin K along with vitamin D. JJ also shares the best time to work out and what you can do to make exercise a priority in your schedule. Plus, find out the answer to an age-old question: should you eat breakfast in the morning? Episode Play-By-Play [0:36] Introduction to Season 2 of the podcast [1:50] Question 1: How much vitamin D should I take? [2:48] The Vitamin D test you should be requesting from your healthcare provider [3:15] What are optimal vitamin D levels? [4:30] Why you might need more or less vitamin D depending on the time of year [6:10] Question 2: When is the best time to exercise? [6:30] Schedule your exercise as if it were an appointment. [6:45] Exercising at this time of day has the most benefits for your body. [7:40] When you work out in the morning, you’re more likely to stick to your plans. [8:40] The benefits of exercise [9:59] Question 3: Do I need to eat breakfast? [10:54] The impact of being an early bird vs. night owl [11:10] It’s important to listen to your body and eat when you’re truly hungry. [11:56] Why you need to close the kitchen at least 3 hours before bed [13:03] JJ’s takeaways on meal timing Mentioned in this episode: Direct-to-Consumer Lab Testing Vitamin D Plus Subscribe to the podcast Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

Double board-certified psychiatrist and ten-time New York Times bestselling author Dr. Daniel Amen joins JJ in today’s episode to share how the end of mental illness begins with a revolution in brain health! Listen as Dr. Amen shares why labeling someone as having a “mental illness” is not only inaccurate but also harmful, as well as how reframing the discussion from mental health to brain health changes everything. Dr. Amen also reveals his revolutionary BRIGHT MINDS approach to treating brain health issues, including the eleven major risk factors that can steal your mind and what you can do to take back your health. Plus, find out how to get the first chapter of Dr. Amen’s new book, The End of Mental Illness, and his BRIGHT MINDS chart for free! Freebies From Today’s Episode Get the introduction and first chapter of Dr. Amen’s new book, The End of Mental Illness, plus his BRIGHT MINDS chart for free by going to jjvirgin.com/endofmentalillness. Main Points From Today’s Episode 85% of psychiatric drugs are prescribed by non-psychiatric physicians in 7-minute office visits. Once you start these drugs, they’re really hard to stop because they’re insidious. Dr. Amen explains why labeling someone as having a “mental illness” is not only inaccurate but also harmful. His new book, The End of Mental Illness, explains how neuroscience is transforming psychiatry and helping prevent or reverse mood and anxiety disorders, ADHD, addictions, PTSD, psychosis, personality disorders, and more. If you want to keep your brain healthy or rescue it, you have to prevent or treat the eleven major risk factors that steal your mind. Dr. Amen shares his BRIGHT MINDS approach to treating brain health issues. Episode Play-By-Play [0:35] How Dr. Amen has helped JJ’s son, Grant [1:11] Dr. Amen’s career briefing [3:20] Listener shout-out [4:34] Welcoming Dr. Amen to the show [4:57] The inspiration behind Dr. Amen’s new book, The End of Mental Illness [6:11] The stigma around mental illness [7:21] What is the new hope for those who are suffering right now? [8:15] 85% of psychiatric drugs are prescribed by non-psychiatric physicians in 7-minute office visits. [9:11] How the pharmaceutical companies are creating chronic illness [10:10] JJ shares a story about her son’s experience at the psychiatrist’s office. [12:05] Dr. Amen asks, “Why aren’t we looking at the brain?” [12:10] Why neurologists look at the brain and psychiatrists typically don’t [13:25] The risk of depression and obesity in football players due to damaged frontal lobes [14:38] You hit your head, you hurt your brain. [15:13] Every year, 2 million new people in the United States have a brain injury. [15:38] What are the frontal lobes in your brain and what happens when they get damaged? [17:07] Why we need a new paradigm when it comes to mental health [17:31] If you want to keep your brain healthy or rescue it, you have to prevent or treat the eleven major risk factors that steal your mind. [18:05] Dr. Amen’s BRIGHT MINDS approach [18:02] B is for blood flow. The link between low blood flow and conditions like Alzheimer’s schizophrenia, depression, and ADHD [19:04] R is for retirement and aging. When you stop learning, your brain starts dying. [19:34] I stands for inflammation. Dr. Amen talks a lot about omega-3 fatty acids and gut health in his book. [20:17] G is for genetics, but we have genetics all wrong. [20:47] H is for head trauma, which has been previously discussed in this episode. [20:49] T is for toxins, including drugs, alcohol, mold, and more. [21:49] M stands for mind storms, which means abnormal electrical activity in the brain. [22:09] How would someone know if they were experiencing overfiring in the brain? [22:41] I is for immunity and infection. [23:20] Dr. Amen shares a story about a girl who experienced hallucinations and ended up being diagnosed with Lyme disease. [25:08] N is for neurohormone issues. [25:29] D stands for diabesity, As your weight goes up, the size and function of your brain goes down. [26:37] S is for sleep. Children who sleep just an hour less on average than their peers have a higher incidence of depression and suicide. [26:48] Why labeling someone as having a “mental illness” is not only inaccurate but also harmful [28:48] The creation of mental illness in today’s American society [30:41] The shift from “mental illness” to brain illness [31:45] How to get the introduction and first chapter of Dr. Amen’s new book, The End of Mental Illness, for free, and what’s included [33:32] JJ gives thanks to Dr. Amen for everything he has done for her son. [34:21] JJ’s top takeaways from today’s episode and next steps Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

If you’ve heard the recent buzz about the benefits of apple cider vinegar and you’re wondering if it’s true, you’ve come to the right place! In today’s podcast episode, JJ explains exactly what apple cider vinegar is, as well as the advantages of this incredible multitasker. Listen as JJ shares how apple cider vinegar can support gut health and fight infection, plus help balance blood sugar levels and insulin levels. And learn easy, yummy ways to incorporate apple cider vinegar into your daily routine! Freebies From Today’s Episode Get JJ’s free Apple Cider Vinegar Detox Tea recipe by going to jjvirgin.com/acv. Main Points From Today’s Episode Apple cider vinegar is a health food that’s been around for ages! It’s made by taking crushed apples through a fermentation process to create probiotics and enzymes that are healthy for the gut. Vinegars, including apple cider vinegar, help balance your blood sugar and insulin levels. In fact, vinegar almost acts like a natural form of metformin, a drug that helps lower your insulin response to a meal. One easy way to incorporate apple cider into your routine is to use it in salad dressings. Another easy way is to make JJ’s Apple Cider Vinegar Detox Tea! Episode Play-By-Play [:31] Introduction to today’s episode [1:30] Listener shout-out [3:25] What exactly is apple cider vinegar? [4:05] How apple cider vinegar supports a healthy gut microbiome [4:59] Enzymes in apple cider vinegar can help break down your food. [5:24] The fat-burning benefits of apple cider vinegar [5:57] How apple cider vinegar helps suppress your appetite [6:42] Vinegars, including apple cider vinegar, help balance your blood sugar and insulin levels. [7:28] The powerful antimicrobial benefits of apple cider vinegar [7:48] How antibiotics can damage your gut [8:46] Summary of the benefits of apple cider vinegar [9:00] How much apple cider vinegar should you consume each day? [9:37] How to incorporate apple cider vinegar into your routine [10:52] Highlights from season 2 of the podcast Mentioned in this episode: Top 5 Health Benefits of Apple Cider Vinegar Subscribe to the podcast Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

In today’s Q&A, JJ answers a question from a community member who is wondering if she should opt for bioidentical hormone replacement therapy during menopause. Listen as JJ shares her thoughts on bioidentical hormone replacement therapy, as well as the top diet, supplement, and lifestyle shifts that can go a long way toward balancing your hormones. Find out how to restore hormonal balance in your body so you can feel like yourself again! Main Points From Today’s Episode One of the hormones that typically starts to decrease first during menopause is progesterone. Low progesterone levels can interfere with your sleep. All of your hormones are interconnected, which is why it’s important to be sure that your thyroid and adrenal glands are functioning well. Things that can help with adrenal function include burst training, tapping, vitamin C, and adrenal glandulars. JJ recommends strategies that you can try before considering BHRT. She shares the top herbs and supplements that can help restore hormonal balance. Episode Play-By-Play [0:28] Listener’s question: I’m going through the change. BHRT or not? It’s hard to sleep right now. [0:55] BHRT stands for bioidentical hormone replacement therapy. [1:13] One of the first hormones that typically starts to decrease first during menopause, and how that can interfere with your sleep [1:35] When you may want to consider doing a trial of supplemental, over-the-counter progesterone [1:51] It’s important to make sure that your thyroid and adrenal glands are functioning well. [2:31] Things that can help your adrenals: burst training, tapping, vitamin C, and adrenal glandulars [2:57] JJ recommends consulting a functional medicine provider to be sure your thyroid is functioning optimally. [3:00] Why you should optimize your vitamin D levels [3:30] The connection between blood sugar balance and sleep [3:52] JJ’s Sugar Impact Diet and Breakthrough Carb Intolerance Online Program can help with blood sugar balance. [4:02] Vitamin D and fiber can also help with blood sugar balance. [4:10] Fish oil can help with insulin sensitivity and hormone production. [4:19] Why you need to be sure you’re digesting your protein well [4:45] The benefits of phytoestrogens and top sources [5:04] Herbs that have been shown to help with hormone balance [5:24] What you should keep in mind if you opt for BHRT [5:48] Things that can help with detoxing the bad estrogens: calcium-d-glucarate, broccoli, sprouts, and DIM [6:17] Tips to help prepare yourself for a good night’s sleep [6:48] Links to search for a functional medicine doctor in your area: The Institute for Functional Medicine (https://www.functionalmedicine.org/practitioner_search.aspx?id=117) and The American Academy of Anti-Aging Medicine (https://www.a4m.com/directory.html) [7:02] How to submit questions for Friday Q&A’s Mentioned in this episode: How to Balance Your Hormones Naturally with JJ Virgin Free eBook on Tapping JJ Virgin Vitamin D Plus JJ Virgin’s Sugar Impact Diet Breakthrough Carb Intolerance Online Program JJ Virgin Extra Fiber JJ Virgin Omega Ultra (fish oil) Reignite Wellness Safety Net Plus JJ Virgin Sleep Candy Designs for Health FemGuard+Balance (enter the discount code 20DFH2018 to save 20% on your first purchase) Designs for Health BroccoProtect Designs for Health DIM-Evail Discovering the Link Between Menopause and Alzheimer’s Links to search for a functional medicine doctor in your area: The Institute for Functional Medicine (https://www.functionalmedicine.org/practitioner_search.aspx?id=117) and The American Academy of Anti-Aging Medicine (https://www.a4m.com/directory.html) Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

As JJ says at the beginning of the episode, “Fasten your seat belts!” Get ready for an information-packed episode with Dr. Mercola on the dangers of electromagnetic fields (EMFs) in cell phones and other wireless devices, and how to protect your health. Listen as Dr. Mercola shares what EMFs are and the many ways they can harm your body, plus how their dangers have been hidden from the public. Dr. Mercola also explains simple ways that you can reduce your EMF exposure, as well as diet, supplement, and fitness strategies that you can incorporate into your routine to curb oxidative stress in your body and maintain your health. Plus, find out how you can get Chapter 7 from Dr. Mercola’s groundbreaking book for free! Freebies From Today’s Episode Get Chapter 7 from Dr. Mercola’s book, EMF*D: 5G, Wi-Fi & Cell Phones: Hidden Harms and How to Protect Yourself, for free by going to jjvirgin.com/5G. Main Points From Today’s Episode Dr. Mercola explains why cell phones are the cigarettes of the 21st century. He explores the dangers of EMFs from cell phones and other wireless devices in his new book, EMF*D: 5G, Wi-Fi & Cell Phones: Hidden Harms and How to Protect Yourself. One way to reduce your EMF exposure is by putting your cell phone in airplane mode. You can also go online through a wired connection to your computer. When it comes to repairing the damage done by EMFs, reducing oxidative stress is important. Dr. Mercola shares the top diet, supplement, and fitness strategies that can help. Episode Play-By-Play [0:43] Introduction to today’s episode [1:20] Dr. Mercola’s career briefing [2:40] Listener shout-out [3:30] Welcoming Dr. Mercola to the show [4:38] Why cell phones are the cigarettes of the 21st century [6:09] Destroying the myths about the safety of cell phones [7:25] The connection between tumors and cell phones [8:18] What is 5G and why should we be wary of it? [9:52] What’s the difference between 4G and 5G when it comes to the impact on your health? [11:42] How does 5G technology compare to the dangers of X-rays? [13:18] Are the dangers of wireless devices widely accepted? [14:30] There are things you can do to protect your health. [15:05] Common symptoms of EMF sensitivity [17:08] The original title of Dr. Mercola’s book and why [17:53] Strategies that can help, as discussed in Dr. Mercola’s book, EMF*D: 5G, Wi-Fi & Cell Phones: Hidden Harms and How to Protect Yourself [18:43] Dr. Mercola is giving away Chapter 7 of his book, which includes recommendations to protect yourself from EMFs, for free. [19:58] Not all EMFs are bad. [20:03] Within the spectrum of EMFs, we have sunlight. [21:28] Limited vs. excessive EMF exposure [23:51] Why Dr. Mercola recommends putting your cell phone in airplane mode [24:42] You can go online through a wired connection to your computer. [26:30] Are there things you can do to protect yourself when your phone is not in airplane mode? [27:46] Functions that still work while your phone is in airplane mode [28:15] What is a Faraday bag? [29:17] What can you do about your Wi-Fi router? [30:05] Even better is to switch to a wired connection. [30:44] What does Dr. Mercola do to protect himself in his own home? [31:34] The impact of EMFs on children [33:38] Are there things you can do to reverse the damage from exposure to EMFs? [35:00] The impact of a cyclical ketogenic diet and exogenous ketones on reducing oxidative stress [37:03] The benefits of magnesium, molecular hydrogen, and NADPH [39:33] The importance of maintaining healthy NAD levels [40:11] Two things that can radically increase your NAD levels: exercise and time-restricted eating [41:50] Carnosine can help decrease the effects of EMFs. [43:51] Top action steps from today’s episode Mentioned in this episode: Dr. Mercola’s website EMF*D: 5G, Wi-Fi & Cell Phones: Hidden Harms and How to Protect Yourself Dr. Mercola’s books on Amazon How to Reduce Oxidative Stress to Slow Aging and Protect Your Health with Dr. Joe Mercola KetoFast with Dr. Joe Mercola Faraday bags on Amazon The New York Times article on cell phone privacy issues Keto-Nootropic by Designs for Health (exogenous ketones) – enter the discount code 20DFH2018 to save 20% on your first purchase Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

If you’re struggling with uncomfortable symptoms like gas, bloating, joint pain, fatigue, headaches, or skin issues, leaky gut could be to blame! Tune in to today’s podcast episode as JJ talks all about leaky gut, including what it is, how it’s triggered, and the symptoms that can result. JJ also explains what you can do to feel better again, including foods to avoid and gut-healing foods to incorporate into your diet, as well as the supplement and lifestyle shifts that can go a long way toward improving gut health. Find out the simple action steps you can put into place today to start repairing your gut! Freebies From Today’s Episode Get JJ’s free 7-Day Stop, Drop & Swap Challenge by going to jjvirgin.com/leakygutsyndrome. Main Points From Today’s Episode Tight junctions in your gut keep food and gut contents where they should be. With leaky gut, tight junctions begin to weaken and allow particles of partly digested food, waste, and toxins to escape into your bloodstream. Leaky gut can trigger symptoms like gas and bloating, joint pain, fatigue, headaches and skin problems. Leaky gut has also been shown to be a big trigger for autoimmune disease. To heal your gut, start by dropping the foods most likely to cause food intolerance and swapping them for healthy, tasty options. JJ also shares the top supplements that can help, which you can take individually or in one convenient dose of JJ Virgin Leaky Gut Support. Episode Play-By-Play [0:32] Busting the myth that leaky gut isn’t real [1:16] Listener shout-out [2:38] The science behind leaky gut [3:11] What is leaky gut? [4:35] A common example of how leaky gut can occur [5:55] Symptoms of leaky gut [6:13] The link between leaky gut and autoimmune disease [6:36] What is zonulin and how is it related to leaky gut? [7:26] Why JJ recommends dropping gluten [8:36] How stress can contribute to leaky gut [8:55] Other leaky gut triggers [10:02] How to tell if you have leaky gut [11:00] Testing for leaky gut [11:52] JJ’s experience with food sensitivity testing [13:19] How JJ started swapping the foods most likely to cause food intolerance [14:47] Step 1: Start with The Virgin Diet [15:22] JJ’s top gut-healing foods [16:45] Supplements that can help with leaky gut: l-glutamine [18:11] How N-acetyl glucosamine can be helpful [18:32] The benefits of DGL (deglycyrrhizinated licorice) in healing your gut [18:57] Slippery Elm creates a soothing barrier that can promote healing. [19:29] Quercetin has been shown to help seal the tight junctions in the gut. [20:53] The incredible impact that healing your gut can have on your symptoms [22:20] Next steps for healing your gut Mentioned in this episode: 7-Day Stop, Drop & Swap Challenge Free tapping eBook Yourlabwork lab testing The Virgin Diet by JJ Virgin Breakthrough Food Intolerance Online Program JJ Virgin Omega Ultra (fish oil) JJ Virgin L-Glutamine Powder JJ Virgin Leaky Gut Support Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

In today’s episode, JJ reveals the truth about cholesterol and how to optimize your cholesterol levels. Listen as JJ shares the cholesterol markers you should be asking your healthcare provider for, as well as her top diet and supplement tips that can go a long way toward helping you maintain healthy cholesterol levels. JJ also answers a listener’s question about fruit, explaining her favorite fruits and what makes them good options. Today’s Q&A is packed with information to help you be your own best health detective! Main Points From Today’s Episode It’s not all about lowering cholesterol! Listen as JJ talks about HDL and LDL cholesterol, and what you need to know about each. JJ shares the cholesterol markers you should be looking at, as well as her top tips to help optimize your cholesterol levels. When it comes to supplements, the supplement annatto tocotrienols has been shown to help reduce cholesterol by as much as 15-20% in some people. Another listener asks if any fruits are better than others. JJ shares her favorite fruits and what makes them good options. Episode Play-By-Play [0:34] Listener’s question: What are 1-2 things I can do to lower my cholesterol? [0:52] HDL and LDL cholesterol, and what you need to know about each [1:00] The cholesterol markers you want to be looking at: Lipoprotein(a) or Lp(a), LDL and HDL particle size and number, homocysteine, fibrinogen, ApoE4, Apo A and Apo B, serum ferritin, insulin, and blood sugar, including hemoglobin A1c [2:02] What you need to keep in mind when you’re lowering cholesterol [2:15] One of the issues with statins [2:49] Foods rich in soluble fiber that can help with cholesterol reduction [3:12] How making an oil change can make a difference [3:27] The impact of sugar [3:32] The supplement annatto tocotrienols has been shown to help reduce cholesterol by as much as 15-20% in some people. [4:08] Concluding remarks about cholesterol [4:25] Second listener’s question: Are any fruits better than others besides green bananas? [4:30] Start by eating seasonally, locally, and opting for organic. [4:44] The benefits of resistant starch in green bananas [5:02] JJ’s favorite fruits and why [5:22] Where fruit gets into trouble [5:32] How much fruit should you have? [6:03] The benefits of frozen fruit Mentioned in this episode: JJ Virgin Extra Fiber JJ Virgin Omega Ultra Breakthrough Carb Intolerance Online Program JJ Virgin’s Sugar Impact Diet Annatto Tocotrienols from Designs for Health (enter the discount code 20DFH2018 to save 20% on your first purchase) Yourlabwork lab testing Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

Nicolas Ortner, CEO of The Tapping Solution, joins JJ today to discuss how to use tapping to lower stress and anxiety. Tapping is a healing modality that combines ancient Chinese acupressure and modern psychology. Tapping is amazingly effective for many different things, both physical and emotional. The free app offers a quick demo and multiple tapping meditations that you can apply to many different situations. Come listen to this amazing podcast episode and get excited about how tapping can change your life today! Freebies From Today’s Episode Get Nick Ortner’s free tapping app by going to jjvirgin.com/tapping. Main Points From Today’s Episode Tapping is a technique to address stress in the body. The free app demonstrates how this simple action step can address emotional and physical issues. Tapping has immediate results. It has amazing benefits – some people experience results after just one 10-minute tapping session. Tapping can be used alongside other therapies. It is great to use with kids, whose ability to communicate emotions may not be very well developed. Episode Play-By-Play [5:20] How Nick got involved with tapping (EFT - Emotional Freedom Technique) [7:00] Nick explains how EFT takes away a bad feeling. It’s not just you deciding not to feel bad about something...it’s just gone. [10:18] Making a movie about tapping [14:00] Nick’s secret to tapping success [21:20] What exactly is tapping, and what different things can it be used for? [28:00] Research on how tapping affects our bodies and emotions [34:26] Tapping works well in conjunction with other therapies, like talk therapy or cognitive behavioral therapy, especially in children. [36:00] Tapping is super easy to pick up by downloading the app. Action Steps: Get the free Tapping Solution App Use tapping as a prep tool before meditation if you’re having difficulty. Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube The Tapping Solution The Tapping Solution app Previous podcast with Nick Ortner Research EFT Universe on tapping Previous podcast with Dawson Church Gorilla Thumps and Bear Hugs Learn more about your ad choices. Visit megaphone.fm/adchoices

In today’s episode, JJ shares 10 simple, effective ground rules for losing weight and keeping it off for good! Listen as JJ shares the number one way to start your day to set up your metabolism to help you lose weight, as well as her top meal timing tips and culprit foods that can stall your progress. Plus, find out about the importance of getting quality sleep, managing your stress, and choosing the right type of exercise to boost fat burning. You don’t want to miss JJ’s tried-and-true strategies that nourish your body while consistently delivering results! Freebies From Today’s Episode Get JJ’s free Stress Relief Guide, including her free Stress Quiz, by going to jjvirgin.com/groundrules. Main Points From Today’s Episode Research shows that people who lose weight quickly tend to lose more weight and keep it off. The tips in today’s episode not only will help you lose weight quickly, they will also help you keep it off for good. The number one ground rule for fast, lasting weight loss is to start your day with a protein shake. With a protein shake, you get a quick, filling breakfast that tastes amazing and sets you up for sustained energy and a speedier metabolism to help you lose weight. Start by picking one thing to focus on! Once that’s dialed in, you can move on to the next thing. Episode Play-By-Play [0:36] Introduction to today’s topic [1:10] Listener shout-out [2:30] The number one ground rule for fast, lasting weight loss: start your day with a protein shake [3:52] Number two: eat by the clock [6:27] JJ’s tips for incorporating an overnight fast into your routine [7:24] Fiber is your secret weapon for weight loss. [8:27] Number three: stop counting calories [9:42] The fourth ground rule: wean yourself off of inflammatory sugars [10:25] How to transition off of high-sugar impact foods [10:49] Number five: address your food intolerances [12:00] Don’t let the enemy into the house: the seventh ground rule [13:02] Number eight: ditch prolonged endurance exercise [14:35] Get quality sleep: number nine [15:37] Number ten: stress less [16:07] The link between stress and belly fat [18:30] Top takeaways from today’s episode [19:55] Start with one thing! Mentioned in this episode: 7-Day Stop, Drop & Swap Challenge Top 15 High Fiber Foods JJ Virgin Extra Fiber Got 8 Minutes? How to Build a Fat-Burning Burst Training Workout Fast Fitness Online Program Oura Ring Yourlabwork lab testing (for adrenal testing and more) Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

In today’s podcast episode JJ answers 2 questions from the community about protein! Listen to find out why your body needs protein and how much protein you need to thrive. JJ also shares the best sources of clean, lean protein for vegans and vegetarians, as well as the top protein options for non-vegetarians. Plus, if you’re under stress or over age 35, find out the supplement you may need to add to your routine to ensure you’re reaping all the rewards of the protein you’re eating! Main Points From Today’s Episode Protein is key for strong muscles and bones, as well as great hair, skin, and nails. The amino acids that make up protein are also essential for helping escort toxins from your body. The amount of protein that you need will vary, and if you’re under chronic stress or healing from an injury, you will need more. JJ’s basic rule of thumb is to get .75 grams to 1 gram of protein per pound of lean body mass. JJ shares the best sources of clean, lean protein for vegans, vegetarians, and non-vegetarians. It’s also crucial to make sure that you’re digesting your protein well. Episode Play-By-Play [0:38] Listener question number one: What are some good vegetarian high-protein options? [0:42] Another listener’s question: What are the top protein sources? [0:52] Why do you need protein? [1:30] How much protein do you need? [2:40] The best vegetarian and vegan protein options [4:20] What are the best non-vegetarian protein sources? [5:15] It’s crucial to make sure that you’re digesting your protein well. [5:30] If you’re under stress or over the age of 35, adding in a high-quality digestive enzyme can be a big help. Mentioned in this episode: JJ Virgin Protein Shakes JJ Virgin Bars Reignite Wellness Safety Net Plus by JJ Virgin How to Create Healthy Vegan & Vegetarian Meals Every Time (contains the top vegan and vegetarian protein options) A Dozen Great Foods for Clean, Lean Protein (contains both vegetarian and non-vegetarian protein options) Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

Today, Karen Martel, nutrition coach, women’s weight loss expert, and host of the podcast, The Other Side of Weight Loss, joins JJ to discuss weight loss plateaus and what you can do to bust through them! Listen to find out some of the contributing factors to leveling out your weight loss, the repercussions of long-term weight loss plans, and how you can help your metabolism get back on track. Join Karen and JJ for this super interesting and informative podcast episode now! Freebies From Today’s Episode Get Karen’s free quiz, along with a free 2-week meal plan, by going to jjvirgin.com/variety. Main Points From Today’s Episode Long-term diets can lose their effectiveness after a certain point. Your body outsmarts lower calorie intake by slowing down your metabolism. Decreasing your calorie intake can harm your body. You need to vary your diet to outwit your metabolism. Giving up your current diet plan may result in a few added pounds. In the long run, though, having a healthy body will shift your metabolism back into gear. Episode Play-By-Play [2:40] Why Karen got into weight loss and diet variation [8:10] You have to figure out your ideal normal. A lot of people have no idea what feeling good feels like. [12:30] Karen’s findings of women on keto diets [14:25] Why do we stall on weight loss? [14:30] Defining what qualifies as ‘low carb’ [16:30] What are the repercussions of long-term, low-carb or keto diets, and weight loss? [17:30] Fasting is great, but when it’s overdone, it can cause this issue [18:15] Discussion of the Carnivore Diet [19:40] What to do if you’ve slowed down your metabolism and plateaued [21:00] Sometimes in an effort to get your body back to a healthy state, this may happen [23:00] How to reincorporate carbs if you’ve been low-carb for a long time [23:40] Another suggestion is cycling, and for women who already have a natural cycle, it’s getting used to responding to what your body is telling you it wants [26:00] Determining your cycle can also be affected by any issues you may already be working with Top Takeaways Really dig into what “feeling good” and your “normal” feels like (ex. sleep, bowel movements, mood, etc.) Take Karen’s quiz Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Breakthrough Carb Intolerance online program The Other Side of Weight Loss podcast Learn more about your ad choices. Visit megaphone.fm/adchoices

Today JJ discusses health coaches, including what they do and don’t do. She also explains how health coaches are the perfect complement to your functional health doctor to help you create a plan to help maximize your healthy lifestyle. Find out why a health coach makes the perfect accountability partner to support and encourage you. Tune in today and get inspired and educated. Freebies From Today’s Episode Get JJ’s free Healthy Habits Checklist and Calendar by going to jjvirgin.com/healthcoach. Main Points From Today’s Episode Health coaches support your goals. They help you hold yourself accountable. Health coaches are the perfect complement to your functional health provider. Coaches offer further information and suggestions on ways to support your healthy lifestyle. Community support is huge in helping you achieve goals. When you need help or encouragement, people who are on the same path are there for you. Episode Play-By-Play [0:40] Making shifts in our health is made so much easier when we have help. [3:20] What is a health coach and how can they help you? [4:30] You might be surprised at the benefit of this aspect of health coaching. [6:08] Ladies, correlation between weight loss and this factor is something you already know. [6:30] Health coaches are a great source of support; and you can also look for help here. [6:45] Here’s what health coaches should be doing for you [11:25] Here’s what health coaches do not (should not) do [13:50] How do you know if you need a health coach? Takeaways Don’t do it alone; coaches offer support in your areas of inexperience or weakness Get into a community that can support you Learn how to be a health detective with your health coach Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Reignite Wellness 365 Organizations referring health coaches JJ Virgin Health Coaching Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! In today’s episode, JJ answers a listener’s question wanting to know how you protect yourself if you have a fatty liver condition, and you’re already living a good lifestyle. JJ explains exactly what fatty liver is, how it affects the body, and what you can remove, as well as what you can supplement with to help reduce the risk of fatty liver. Listen in today for this information-packed podcast! Episode Play-By-Play [0:55] One of JJ’s listeners wanted to know how you protect yourself if you have a fatty liver condition, and you’re already living a good lifestyle. [1:00] What is fatty liver? [2:00] This is one of the worst contributors to fatty liver disease. [3:00] Here’s one way to catch fatty liver early [3:20] Foods that affect the likelihood of getting or contributing to fatty liver [4:10] Types of medications that might contribute to higher risk of fatty liver [4:30] Supplements that can help lower the risk of fatty liver Mentioned in this episode: Recipes at jjvirgin.com Reignite Wellness 365 membership Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Breakthrough Carb Intolerance DFH Supplements can be found here - Save 20% on your first purchase with the discount code 20DFH2018 Annatto-E from DFH Annatto-GG from DFH LVGB Complex from DFH (liver supplement with milk thistle) Berb-Evail from Designs for Health JJ Virgin Omega Ultra JJ Virgin Microbiome Balance Learn more about your ad choices. Visit megaphone.fm/adchoices

Russell Jaffe, MD, PhD, CCN, has been rethinking healthcare for the last 30+ years! He joins JJ today to discuss the link between inflammation and autoimmunity, as well as what autoimmunity is, what can cause it, and what we can do to prevent it. They’ll cover the history of autoimmunity and discuss the factors that have caused it to skyrocket in the last generation. They’ll also discuss what it means to be food tolerant and how to improve the quality of the food you’re eating so you can thrive in the 21st century! Freebies From Today’s Episode Get Dr. Jaffe’s free guide, Rethinking Inflammation and Resolving Autoimmunity, by going to jjvirgin.com/allergy. Main Points From Today’s Episode Inflammation is delayed repair. To repair the problem, we first need to figure out the cause. Autoimmunity is self-attack. There are things you can do to restore balance in your body. Our diet plays a huge role in our health. We must consider the food we eat as nutrients and antinutrients. Episode Play-By-Play [4:30] Today’s episode is going to connect the dots between autoimmunity, inflammation, digestion, food intolerances, and delayed allergies. [5:50] Beginning with inflammation, what’s the biggest thing we need to know? [6:30] You must get to the cause of what’s causing inflammation. [7:30] A doctors' education spans 8-12,000 hours, and approximately this many hours of that are devoted to nutrition [9:24] The definition of autoimmunity as explained to a 5th grader [10:20] What’s the story behind the increase in modern autoimmunity? [16:20] What things affect our ability to be healthy in the 21st century? [20:20] A list of some superfoods [21:27] An easy way to tell the difference between grains, grasses, and seeds [23:50] Another key factor in your body’s ability to repair itself is this [25:15] A couple of easy ways to tell if your food is fresh Action Steps Change the quality of the food you’re eating (seasonal, local, organic). Our goal should be to be food tolerant: to digest, assimilate and eliminate whatever food we’re eating. Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Joy in Living: The Alkaline Way Guide Previous podcast on How to Heal the Body the Alkaline Way with Dr. Russell Jaffe Learn more about your ad choices. Visit megaphone.fm/adchoices

Today JJ discusses the super healthy benefits of turmeric, also known as curcumin. She explains what turmeric is, what foods it can be found in, and how much you should be getting in your diet. She reviews all the amazing ways turmeric improves bodily function, including its impact on heart health, brain function, and disease prevention. Plus, JJ shares how turmeric can reduce pain caused by inflammation, doing it better than NSAIDs, without the side effects. Tune in and get ready to be astounded by the amazing turmeric! Main Points From Today’s Episode Turmeric is a food product that has amazing benefits. You can get it in foods like curry or a turmeric latte, but probably need to supplement to get enough. Turmeric improves functions of the heart, brain, and physical health. It has been proven to protect cells from aging and cancer. Turmeric is a fantastic pain killer. It works better than NSAIDs and doesn’t have the side effects like leaky gut. Episode Play-By-Play [4:00] What exactly is turmeric and where can it be found? [4:34] The way to get the best benefits from supplementing [5:12] Turmeric has many benefits; this first one is awesome because it does the same thing NSAIDS do without the side effects like leaky gut. [6:40] Turmeric also reverses and slows this condition that everyone experiences. [7:40] The anti-inflammatory properties of turmeric can improve this painful condition, again better than, and without the side effects, of NSAIDs [9:17] Turmeric can help protect the health of this major organ [10:20] Think about this amazing turmeric benefit [11:38] This next one is about prevention [12:54] Causes cell death in these unwelcome cells [14:44] Take at least 100 mg every day, and if you have any health challenges, 300 mg would be better. Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Spiced Turmeric Latte recipe Reignite Wellness Curcumin Chews JJ’s previous podcast on healthy sweeteners including Allulose Healthy Sugar Alternatives: Understanding Allulose, Sugar Alcohols & More blog Learn more about your ad choices. Visit megaphone.fm/adchoices