Well Beyond 40

Today JJ and Dr. Darin Ingels, naturopathic doctor, discuss Lyme disease. Lyme is difficult to diagnose and is easily overlooked by many physicians. Many people can be infected for years without being diagnosed. They will discuss symptoms and treatments, and how Lyme can impact someone’s life for years. Learn something new today – join JJ and Dr. Darin in this informative conversation. Freebies From Today’s Episode Get Dr. Ingel’s free Top 10 Immune Boosting Recipes by going to jjvirgin.com/lyme. Main Points From Today’s Episode Lyme disease is difficult to diagnose. Because of that, many people may have the disease and not know. Lyme symptoms are widely varied. Recovery is possible, and helped greatly by diet, exercise and rest. Lyme disease may contribute to other illness long after it’s contracted. Symptoms typical for menopause may also be confused with Lyme. Episode Play-By-Play [2:40] Lyme disease is still not widely recognized although it is a huge issue. [5:15] How did Dr. Darin get involved with Lyme disease [7:23] How many people do you think walk around undiagnosed? [8:10] Here are the symptoms to look for if you think you may have Lyme disease [11:15] Lyme is difficult to diagnose for this reason. [13:30] Are symptoms typical from person to person? [14:35] Can you fully recover once you have it? [16:55] What are things people can do to recover, long-term? [22:00] The ways Lyme interacts with, and can contribute to other diagnoses [24:40] Lyme and menopause Action Step If you’ve got low grade symptoms that nothing seems to have worked for, go get tested. 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. Darin Ingels website The Lyme Solution: A 5-Part Plan to Fight the Inflammatory Autoimmune Response and Beat Lyme Disease IGenX Lab in Palo Alto Medical Diagnostic Lab in New Jersey Armin Labs in Germany 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

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

Jeff Bland joins JJ today as they discuss the difference between disease care and health care. They discuss what today’s healthcare industry is good at, as well as the challenges that exist. Jeff talks about Big Bold Health and what his message is all about. They will also discuss ways to implement healthy lifestyle choices with the goal of you being in the best possible health for you. Jeff Bland founded the Institute for Functional Medicine and hosts the Big Bold Health Podcast. Freebies From Today’s Episode Get Jeff’s free downloadable 30-Day Food Plan by going to jjvirgin.com/bigboldhealth. Main Points From Today’s Episode There is a difference between disease care and health care. Disease care is best for injury and trauma. Health care is hugely personal. A health plan must be customized to each individual. Health is much more than the absence of disease. It’s about living in a way that allows you to do the things you want. Episode Play-By-Play [4:50] How Dr. Jeff Bland transitioned from being a professor of biochemistry to being the Father of Functional Medicine [8:35] What is Big Bold Health? [10:40] What is the difference between disease care and health care? [11:27] The term “prevention” is a ripoff, it’s hard to quantify it without actually getting sick or diseased or injured. [12:30] People need something concrete that they can feel and sense. [13:20] It’s hard to birth a health care system out of this type of system. [14:00] We need to really define this term, so we can objectify it as minutely as we do the term disease. [15:30] Health is much more than the absence of disease. It’s about living in a way that allows you to do these things. [16:50] Four aspects of function [18:30] Health is for the individual. It’s personal to each person. So, to improve health for each person, we need to remove this factor. [24:00] Disease care has its appropriate place, for things like injury or disease. Health care needs to be given as much focus for these types of issues for things we can self-correct. [24:55] What you can measure and monitor, you can improve. [25:35] When the human genome was defined, a lot of pharma people felt disillusioned by this. [26:11] The way our genes express themselves in our lives is hugely variable, based on this factor. [29:30] Discussion of Dr. Jeff’s Mediterr-Asian inspired food plan that includes a free download (see above.) Action Steps: Imagine what amazing health looks like for you personally. Create a detailed vision of where you want to be. 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 Institute for Functional Medicine Big Bold Health Disease Delusion 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! 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

Dr. Keira Barr, dermatologist, bestselling author, and integrative wellness expert meets with JJ to discuss why we need to do more than just apply creams or use medication to have healthy, glowing skin. They’ll talk about how important diet, sleep, and sunscreen are, as well as how your skin will let you know pretty quickly if something is happening, as long as you take the time to listen. Freebies From Today’s Episode Get Keira’s free guide, Glowing Skin Guide: 3 Keys to Glowing Skin by going to jjvirgin.com/beautycode. Main Points From Today’s Episode The biggest impact on beautiful, healthy skin is not topical or oral medication. It’s the foods you eat and the quality and amount of sleep you get. Your skin communicates all the time. You must learn to listen to it. To see big impacts on the quality of your skin, keep a food and lifestyle journal. Take note when your skin flares up – what have you been eating, and how have you been sleeping? Episode Play-By-Play [0:33] JJ’s obsessed with skin care, find out why [2:50] Talking about cracking the beauty code (hint: it’s not what you’re putting on that makes the biggest impact) [4:49] Skin can be your biggest cheerleader, or your worst confidante. It tells all your secrets. [5:15] Why Keira decided to become a dermatologist and why she decided on a different path [8:39] Old-school dermatology was really about just prescribing oral and topical medication. [10:40] Newer ideas in dermatology include reviewing your diet and sleep habits. [13:05] One of the ways Keira really noticed how much changing her diet affected her skin was the lack of progression on her pre-existing melanoma. Her skin stabilized. [13:45] Your skin communicates all the time. You need to listen for the whisper though, not the shout. [15:30] Take a few minutes every now and then and do a scan of your skin. Pay attention to things that change. And get those looked at. But also, listen to your skin and think about what you’ve been doing, diet and sleep wise. Have you been caring for your body like you should be? [17:40] Women are coming to see a dermatologist for signs of tiredness and aging. There are no quick fixes, but if you change your lifestyle, you will see a difference in the long run. [19:07] If you just do one thing to start changing, it would be sleep. [19:25] Why sleep has such a huge impact on your skin [22:00] What two foods are the big no-nos, and how they specifically impact your skin [24:20] What’s going on with sunscreens, and what should you be doing in addition? Action Steps: Keep a journal so you can track how diet and lifestyle impacts new issues. Take a skin inventory – if you have a magnifying mirror, use that. Get familiar with your skin. Get some sort of sleep tracking device, like an Oura ring or FitBit, for example. 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 Skin Whisperer: A Dermatologist Reveals How to Look Younger, Radiate Beauty, and Create the Life You Crave Ōura Ring Skin Care Guide 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! 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

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

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, 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

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 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! 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

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! 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

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

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! 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

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

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

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

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

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

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

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

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

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

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

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

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

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

JJ shares with the audience six factors to have under consideration while being over 40 and trying to get rid of fat. Your body is different at different ages, and your approach towards health needs to be different too. Cortisol levels, stress hormone, insulin resistance, digestion, metabolism, stress and sex hormones are some of the topics discussed in this succulent show. Find out why exercising more and eating less does not work out! [1:05] Exercising more and eating less does not work out. [2:30] Over 40 years old, the way to get rid of fat is different than when you are in your 20s or 30s. [2:56] First factor: How Cortisol levels affects your body. [4:18] Second factor: Stress hormone can make you keep fat around your belly. [5:33]Third factor: How does insulin resistance intervene in your body functions? [7:46] Fourth factor: Digestion matters to break down proteins well and get the nutrients your body needs. [8:41] Fifth: Is your metabolism really slowing down with aging? [9:33] Burst and resistance training is a key. [10:38] Sixth factor: Sex hormone balance also affects women, especially at 40. [12:28] Promoting hormone balance can be achieve through your diet: protein, fat and fiber choices. [13:38] Manage your stress through tapping, laughing, walking your dog, taking time for your meals. [15:10] Your breakfast sets the pace for your entire day. Start with a Shake! [16:10] What do you do to manage stress when you can't avoid it? [17:50] Gratitude, tapping, and nutrients can keep your stress levels low. Mentioned in this episode: JJVirgin.com/products Facebook JJvirginofficial Learn more about your ad choices. Visit megaphone.fm/adchoices

In today's podcast episode, JJ debunks a recent CNN article that came out claiming a gluten-free diet isn't healthy for everyone. Listen as JJ explains the truth about gluten and leaky gut, including how gluten consumption can cause intestinal permeability in all individuals, which can then put you at risk for autoimmune disease. JJ also clears up the confusion about going gluten-free and shares her top tips on how to create balanced gluten-free meals. Find out why eating gluten-free is not only beneficial for everyone, it’s essential to protecting your health! Freebies From Today’s Episode Get JJ’s free Going Gluten-Free Guide by going to JJVirgin.com/glutenrant. Main Points From Today’s Episode CNN claims that not everyone benefits from going gluten-free. In fact, studies show that gluten consumption causes intestinal permeability in ALL individuals, regardless of whether or not they have celiac disease. When JJ first started looking at food sensitivity testing, she noticed about 40% of the people were showing some type of gluten intolerance. Since then, she has helped hundreds of thousands of people feel better by eliminating gluten from their diet. When you eat gluten, you put yourself at risk for leaky gut, which has been proven to cause autoimmune disease. Not only is eating gluten-free advantageous for everyone, it’s essential to protecting your health! Episode Play-By-Play [1:22] The inspiration behind today’s podcast episode [1:52] Listener shout-out [3:50] A recent CNN article claims that not everyone benefits from going gluten-free. [4:10] Studies show that gluten consumption causes intestinal permeability in all individuals. [5:45] Diagnosing celiac disease [7:20] One of JJ’s client’s experiences with removing gluten from her diet [8:30] The discomforts that gluten can cause [9:05] Eliminating gluten doesn’t put you at risk for nutrient deficiencies if you’re eating a healthy diet. [10:25] Gluten-free junk food is never a healthy option. [11:25] Cutting out gluten isn’t going to stop you from discovering another problem food. [12:25] The connection between gluten, leaky gut, and autoimmune disease [13:30] Safety Net can help you break down problem proteins like gluten. [14:20] Starting your day with the right breakfast sets the metabolic tone for the day. The perfect and easiest way to do this is with JJ’s All-In-One Protein Shakes! [15:30] Listener’s question: Which gluten-free breads can I use? [16:15] The best gluten-free products are the ones that don’t need to say “gluten-free.” [16:45] Be careful with dry carbs! Mentioned in this episode: Why Eating Gluten-Free Is Healthy blog JJ’s podcast with Dr. Tom O’Bryan JJ’s podcast with Dr. Sarah Ballantyne on the Autoimmune Protocol JJ Virgin Safety Net JJ Virgin Paleo-Inspired All-In-One Protein Shake JJ Virgin Metabolic Digestive Balance JJ Virgin Microbiome Balance JJ Virgin 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

In today's podcast episode, JJ busts the myth that all calories are created equal! Listen as JJ reveals new scientific research showing that it's the source of your calories that has the biggest impact on your metabolism, including how a low-carb diet packs a powerful punch. JJ also explains how to gradually transition off of high-sugar impact foods without the misery that going cold turkey can create. And she shares her top healthy swaps for all your favorite comfort foods like pizza, pasta, and mashed potatoes! Freebies From Today’s Episode Get JJ’s free Top 10 Most Wanted Guide by going to JJVirgin.com/lowcarb. Main Points From Today’s Episode Your body isn’t a bank account, it’s a chemistry lab. While calories count, where they come from matters the most! A study done by Dr. David Ludwig found that participants following a low-carbohydrate diet burned more calories per day than those following a diet higher in carbs. That’s more proof to back up what JJ’s been saying all along: all calories aren’t created equal! JJ shares her top hacks to lower your carbs! Get low-sugar impact swaps for all your favorite comfort foods, including pizza, pasta, and mashed potatoes. Episode Play-By-Play [1:00] The inspiration behind today’s episode [2:46] Listener shout-out [4:12] Your body isn’t a bank account, it’s a chemistry lab. [5:04] Breaking down Dr. David Ludwig’s study on low-carb diets [7:15] The type of calories you’re eating affects the number of calories you’re burning. [8:16] Start by swapping high-sugar impact foods for medium-sugar impact foods [9:20] The importance of metabolic flexibility [10:37] The Sugar Impact Diet helps you figure out the right amount and types of carbs for you. [11:28] Easy ways to lower your carbs [12:23] Low-carb pizza crust options [13:20] Replace regular flour with coconut or almond flour [14:08] Healthy pasta hacks [16:01] Low-sugar impact substitutes for tortillas [16:16] Yummy, low-carb alternatives for mashed potatoes [16:53] Kale chips can satisfy your cravings for a salty snack. [17:45] How to reduce the amount of carbs in your favorite breakfast foods [18:40] The goal is to be a fat burner. [19:53] The true cause of weight gain isn’t calories, it’s food intolerance. Discover the sneaky 7 foods most likely to cause food intolerance in The Virgin Diet! [20:54] Listener’s question: How do I know how many carbs I should be eating? Mentioned in this episode: Sugar Impact Diet Podcast with the founder of Miracle Noodle JJ Virgin Paleo-Inspired All-In-One Protein Shake Metabolic Digestive Balance JJ Virgin 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

Bone health isn't all about calcium! In today's podcast episode, JJ breaks down everything you need to know about bone health so you can keep your bones strong and healthy for years to come. Listen as JJ explains why it's important to reduce your stress levels and maintain a good acid-alkaline balance, as well as the type of exercise that's best for building strong bones. JJ also shares why prevention is key when it comes to osteoporosis, plus the nutrients you should be consuming to strengthen your bones. Find out exactly how to optimize your bone health! Freebies From Today’s Episode Get JJ’s Shop Smart Shopping List by going to JJVirgin.com/betterbones. Main Points From Today’s Episode It’s crucial to maintain a good acid-alkaline balance. A good way to do that is by eating plenty of non-starchy veggies, especially deep green leafies. Stress can lead to the breakdown of muscle and bone. JJ's top tips for managing stress include tapping, meditation, and burst training. The right types of fats, like omega-3 fats from fish oil, can help with bone remodeling. Not only that, fish oil can also help with hormone receptor sensitivity, which is key when you're going through menopause and hormones like estrogen and progesterone are beginning to decline. Episode Play-By-Play [1:06] JJ often gets asked about bone health. [3:09] Listener’s review on iTunes [4:59] When eliminating dairy, many people worry about their bones. [6:22] It’s not all about calcium! [7:07] It’s crucial to maintain a good acid-alkaline balance. [8:11] You should be getting 5 to 10 servings of non-starchy veggies every day. [9:05] Stress can lead to the breakdown of muscle and bone. [11:01] Not only is it important to eat enough protein, it's also important to digest your protein well. [12:18] Collagen is key to building strong bones. [12:36] The right types of fat can help with bone remodeling. [13:24] Omega-3 fats, like those in fish oil, can also help with hormone receptor sensitivity. [14:15] Why you should do bone mineral density testing early on [15:16] Vitamin D is critical because it helps your body absorb calcium. [16:00] Ideal Vitamin D levels [16:29] Vitamin K directs calcium to the right places in your body. [17:20] The impact that hypothyroidism can have on your bones [18:58] The best type of exercise for strong bones [19:29] How to figure out how much magnesium you need [21:20] If you want to lose weight faster, here’s the two-word secret: Extra Fiber! [22:20] Listener’s’ question: How do I get better at burst training and resistance training? [24:40] Everything counts: start with ten minutes a day, five days a week. Mentioned in this episode: Tapping eBook Ziva Meditation Fast Fitness Online Program Designs for Health Adrenotone (Enter the discount code DFH2018 to save 20% on your first purchase of Designs for Health products on Amazon) JJ Virgin Extra Fiber JJ Virgin Metabolic Digestive Balance JJ Virgin Paleo-Inspired All-In-One Shake Omega Ultra Vitamin D Plus Designs for Health Magnesium Chelate Powder (Enter the discount code DFH2018 to save 20% on your first purchase of Designs for Health products on Amazon) JJ Virgin 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

It's not just about what you eat, it also matters WHEN you eat it! JJ deep dives into this important topic in today's podcast episode and shares how the timing of your meals can either set you up to burn fat or store it away. Listen as JJ shares the truth about snacking and whether you should eat breakfast, as well as the key to staying full for hours so you can go longer between meals. JJ also explains what you need to know before trying intermittent fasting and how a 12-14 hour fast can increase longevity and boost your ability to burn fat. Plus, JJ reveals what time of the day is the absolute worst time to eat! Can you guess? Freebies From Today’s Episode Get JJ’s free Metabolism Boosting Recipe Guide by going to jjvirgin.com/metabolismguide. Main Points From Today’s Episode The key to staying full for hours is the “satiety trifecta” of clean, lean protein, healthy fats, and fiber. Protein and fiber slow down stomach emptying to keep you fuller longer, while fat stimulates the release of chemicals in your brain to tell you that you're full. Hunger equals younger! When you create some caloric restriction with optimal nutrition, it improves longevity. The worst time to eat is at night! It’s important to close the kitchen 3 to 4 hours before bed in order to optimize levels of growth hormone. Episode Play-By-Play [2:09] It’s not only about what you eat, it’s also about when you eat it. [2:40] Listener’s review on iTunes [4:30] Why the timing of your meals matters [6:30] When you’re eating the “satiety trifecta” of protein, fiber, and healthy fats, you can go longer between meals. [6:44] What you need to know before trying intermittent fasting [7:48] Key components of a balanced plate [8:33] Why you should drink more fluids between meals [9:23] Thirst can come disguised as hunger. [10:46] Hunger equals younger! [11:33] It’s important to close the kitchen three to four hours before bed. [12:50] How your circadian rhythm can influence your eating habits [13:50] Exercise and meal timing [14:42] Ideally, aim for a 12-14 hour fast during the week. [15:09] How JJ incorporates Power Plant Cleanse days into her schedule [16:45] Shifting from being a sugar burner to a fat burner [20:01] If you’re over 35 or under stress, you may not be digesting protein well. Try Metabolic Digestive Balance! [20:28] Listener’s question: You say not to snack, but what should I do if I’m hungry? [20:40] Keeping a food journal can help you connect the dots between what you eat and how you feel. [21:22] Never leave the house without emergency food! Mentioned in this episode: http://jjvirgin.com/BulletproofCoffee JJ Virgin All-In-One Protein Shakes Metabolic Digestive Balance JJ Virgin Bars The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days, by JJ Virgin 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

In today's podcast episode, JJ deep dives into one of the topics she gets asked about often: how to crush sugar cravings! Listen as JJ explains why it's key to discover the reason for your cravings so you can ditch them once and for all. JJ also shares the most common causes of sugar cravings, including how your gut microbiome, genetics, blood sugar issues, and stress and anxiety levels can all play a role. Plus, JJ reveals her top tips and swaps for curbing cravings so your appetite never controls your life! Freebies From Today’s Episode Get JJ’s free Lemon-Aid recipe by going to JJVirgin.com/sugarcravings. Main Points From Today’s Episode Exposure equals preference. The more sweet you eat, the more you want! If you have insulin resistance or other blood sugar issues, you’re not able to access stored sugar in your body. That can lead to increased hunger and cravings. JJ’s Lemon-Aid recipe is an amazing ally for crushing cravings. The sour taste of lemon can quiet your appetite, while the fiber can help you feel full and satisfied between meals. Episode Play-By-Play [1:17] JJ’s Breakthrough Carb Intolerance Online Program is in the works! [2:15] Listener shout-out [4:03] Deconstructing sugar cravings [4:55] How genetics play a role in cravings [7:27] The more sweet you eat, the more you want. [7:53] How an unhealthy gut microbiome can lead to cravings [9:25] JJ’s cravings story [12:30] Anxiety and stress can trigger cravings. [13:50] One of the classic signs of food intolerance is to crave the very food that’s hurting you. [14:03] All carbohydrates except for fiber turn to sugar. [15:01] If you have issues with insulin resistance, you’re not able to access stored sugar in your body. [16:57] Each meal should include clean, lean protein, healthy fats, and fiber. [17:23] JJ’s Lemon-Aid recipe is an amazing ally for crushing cravings. [18:30] The goal is to transition to being a fat burner. [19:43] If you’re struggling with gas and bloating, food intolerances, or any other digestive unrest, try Leaky Gut Support! [20:15] Listener’s question: I just use a little Splenda in my coffee every morning. Is that okay? [22:19] Artificial sweeteners can create caloric dysregulation. [22:52] Studies show that artificial sweeteners can affect your gut microbiome. [23:40] Healthy sweetener options Mentioned in this episode: Free tapping ebook Ziva Meditation Safety Net JJ's Lemon-Aid recipe Sleep Candy Sugar Impact Diet Leaky Gut Support Virgin Sprinkles JJ's podcast with the founder of KNOW Foods Documentary: You Are Stronger Than You Think JJ Virgin 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

Toxins are all around us, and that toxicity can get in the way of weight loss. In today's podcast episode, JJ explains how a high toxic burden can damage your metabolism and why detoxification is key to shedding stubborn body fat. Listen as JJ explains what obesogens are and how they can wreak havoc on your gut microbiome and contribute to insulin resistance, as well as why juice cleanses can actually do more harm than good. JJ also shares her top tips on how to detox safely and naturally, so you can ensure you’re as healthy as possible. Plus, get JJ’s free Toxicity Quiz so you can figure out what steps you should take to support your detoxification pathways and jumpstart lasting fat loss! Freebies From Today’s Episode Get JJ’s free Toxicity Quotient Quiz by going to jjvirgin.com/tq. Main Points From Today’s Episode We store toxins in our fat cells. As you lose weight, these toxins called “obesogens” are released into your bloodstream. Obesogens can wreak havoc on your gut microbiome, contribute to insulin resistance, and impact your hunger hormones. It’s key to cleanse your body of toxins before starting any weight loss program. A higher toxin burden is associated with a lower metabolic rate. Incorporating Green Smoothie Cleanse into your routine and including soluble and insoluble fiber in your diet can help support your detoxification pathways. Episode Play-By-Play [1:38] How obesogens can impair weight loss [2:06] Listener’s review on iTunes [3:29] The one thing you must do before losing weight [4:34] Participants who lost weight on The Biggest Loser and gained it back had a slower resting metabolic rate than before. [5:32] We store toxins in our fat cells. [7:22] Our bodies weren’t designed to deal with the amount and types of toxins in today’s modern world. [8:21] As you lose weight, obesogens are released into your bloodstream. [9:45] Obesogens have been shown to contribute to insulin resistance. [10:30] Obesogens can alter your gut microbiome. [10:54] A higher toxic burden is associated with a lower metabolic rate. [13:15] The effect that yo-yo dieting can have on your metabolism [13:41] How obesogens can impact your hunger hormones and increase inflammation [16:01] Before starting any weight loss program, it’s important to detox. [16:20] Green Smoothie Cleanse is a great way to support your detoxification pathways. [18:10] It’s key to drink plenty of water while you detox. [18:34] You want to be sure you’re getting both soluble and insoluble fiber in your diet. [19:29] Why you should eat by the rainbow, including deep green leafies and sulfur-rich vegetables [20:45] The reason that juice cleanses do more harm than good [21:02] Protein is essential to escorting toxins from your body. [23:09] Sweating helps your body excrete toxins. [23:31] How dry brushing can help with detoxification [24:10] Taking a bath with Epsom salts helps remove toxins from your body. [25:28] Starting your day with the right breakfast sets the metabolic tone for the day. Try JJ’s All-In-One Protein Shake! [26:40] Listener’s question: How often should I do a cleanse? [27:10] Ideally, you should do a focused cleanse every quarter. Mentioned in this episode: Green Smoothie Cleanse Extra Fiber JJ Virgin All-In-One Protein Shakes Bulletproof Coffee Sunlighten Sauna Metabolic Digestive Balance JJ Virgin Bars The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days, by JJ Virgin JJ Virgin 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

In this show JJ Virgin explores the debilitating effects of stress and how you can stop it from damaging your health. This podcast covers a wide array of stress related topics like blood sugar, serotonin, adrenal and thyroid hormones, cortisol, leaky gut and much more! She’ll also give you some simple, practical tools you can use to get fast results for lowering your stress and improve both mental and physical health. Sometimes we can’t change how difficult life can get, but we can use these techniques to change our perspective and give our immune systems a helping hand. You really can start handling your stress better today. Key takeaways: [1:20] You already know why stress is so bad: it can make you fat, old, and lose your sex drive. [2:32] You could be doing everything else right, but if you are not handling stress right, it will take you down. [2:55] Why do we crave sweets when we are stressed? Low serotonin levels are the culprit. Feeling anxious and irritable are surefire signs. [3:34] With stress, your blood sugar level can elevate even if your diet is good. [4:25] What happens when serotonin is not working well? You won’t get a proper sleep and the cycle just keeps repeating itself. Try JJ’s Sleep Candy if you’re having difficulty getting to sleep at night. [5:41] The relationship between food intolerance and leaky gut, adrenal gland issues and cortisol. [7:25] Sea salt is nourishing to your adrenals. [9:06] Your immune system is affected by your stress level. [9:50] Get great tips to manage your stress by reading “Miracle Mindset.” [10:12] Stress influences thyroid function, adrenal function AND your sex hormones. [12:02] What to do about it! A lot about stress is your perception of stress. [14:00] Gratitude: Start your day by keeping a Gratitude Journal - each morning write down 3 things you are grateful for. You’ll be amazed at the difference it will make throughout the day. [14:25] When there is something stressful happening, practice appreciation - message someone you appreciate in your life and let them know what they mean to you! It will shift your outlook immediately. [15:10] At night, reflect on what went well. Make sure you take time to appreciate the wins in your life, large or small! [16:50] Burst training is phenomenal to teach your sympathetic system how to handle stress better. [17:35] Tapping is a great tool to deal with stress. [18:43] Pick one of JJ’s diets, either The Sugar Impact Diet or The Virgin Diet - get started with either of them to achieve blood sugar balance. [20:27] Nutrients that can help with stress: Vitamin C is the most important; B vitamins (B6, B5 & B2); extra DHA from fish oil; licorice; and tyrosine. Stress Reset is optimized with these to give you an easy, convenient way to get them. [24:09] Breakfast sets the pace for the entire day; grabbing a protein shake for breakfast while practicing your Gratitude Journal is a great start! [25:09] Listeners’ question: Where to start with your health? Find your purpose! And start with the food you are consuming. Mentioned in this episode: To get the Stress guide type: “Chill” in Messenger on Facebook at JJVirgin’s Official Page JJVirgin.com/products Facebook JJVirgin Official Learn more about your ad choices. Visit megaphone.fm/adchoices

Why should you choose burst training over endurance training? JJ breaks down the difference between the two and gives her best burst training tips (and science behind them). Burst training is not only easier and less time consuming, but is the better way to train your body to build sexy, lean muscle and burn more fat. You can do it anywhere and see results in the mirror fast. Message us on Facebook for a free worksheet to keep track of your progress and try it out today! Key takeaways: [1:09] Moving more is part of the equation, but does not count as exercise. [1:45] Focusing on intensity over duration is beneficial in some important ways. [2:03] Get today’s worksheet via Facebook Messenger on fb.com/JJVirginOfficial - just open Burst411. [2:20] Two tricks to get you moving more: 1) A tracking device. How much are you moving? Ideally you should be moving an hour a day. (That’s about 6,000 steps.) And 2) Get a dog! Nothing will make you move more! [3:40] Endurance training can make you age faster, lose muscle and makes you hungrier. [4:57] High Intensity Interval Training (HIIT) - or burst training - has some huge benefits. [6:18] You can do it anywhere! JJ uses the X-iser, a small burst training machine. You can also use stairs, jumping jacks, burpees - anything with big, full body movements. [7:38] The key is, when it gets easier, you just do it harder! That way you keep reaping all the benefits of the short duration training. [8:35] Adding resistance training to your routine for additional benefits. [10:12] Teaching your body how to burn sugar during exercise and burn fat after. [11:45] JJ divides the body into 4 different parts. Exercise each part 2 or 3 times a week with a day of recovery in between. Exercises concentrate on: Upper Body Pushing & Pulling; Hips & Thighs; and Power Core. [13:04] JJ’s Fast Fitness Program is a great, inexpensive way to manage your workouts. [14:05] Recovery is extremely important! [14:45] See a physical therapist first if you have any orthopedic assistance. [15:30] What to eat & drink: water every 15 minutes, then smart proteins and carbs after working out. [16:36] Using Leaky Gut Support to help prevent gas and bloating! [17:26] Listeners questions: Can I do burst training if I have adrenal exhaustion? Yes! [18:05] Healing your adrenals by teaching your body to burst and recover. Mentioned in this episode: Facebook.com/JJVirginOfficial or https://m.me/JJVirginOfficial - Just use the Messager app and send: burst411 for the worksheet. JJVirgin.com/products Learn more about your ad choices. Visit megaphone.fm/adchoices

If you’re confused about carbs and ketogenic diets, you’re not alone! In this podcast, JJ Virgin answers all your questions about carbohydrates, including how to calculate how many carbs you should be eating, the benefits and risks of a low-carb ketogenic diet, and how to tell if a ketogenic diet is safe for you. Tune in to get answers to all your burning questions about carbs and begin your personal health discovery process to figure out the right amount for you! Key takeaways: [1:01] What are carbs? All carbohydrates, except for fiber, turn to sugar. [1:23] What is a ketogenic diet? [2:06] When you’re in ketosis, you get energy from the metabolism of ketone bodies instead of sugar. [2:26] A ketogenic diet is high in fat , moderate in protein, and very low in carbs. [3:22] Ketogenic diets can help with brain recovery, seizures, weight loss, cancer, and more. [3:48] Side effects of ketosis include bad breath and irregular periods. A ketogenic diet is not recommended if you have adrenal, thyroid, or GI issues. [5:50] There are 4 factors to consider when looking at the impact of foods on your body. [7:05] Don’t go “cold turkey” when making diet changes. Sugar Impact Diet helps you taper off high-sugar impact foods and transition to low-sugar impact foods. [9:25] Sugar Impact Diet helps you figure out how many carbs are right for you. [10:33] Sugar Impact Diet can help you ease into a ketogenic diet. [11:08] Join the JJ VIrgin community for fast and lasting fat loss. [11:46] Listener’s question: Can I do a ketogenic diet with hypothyroidism? What about fibromyalgia? Ketogenic diets should be avoided with either of those conditions. Mentioned in this episode: www.jjvirgin.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Feeling achy, moody, or depressed? Not recovering from your workout as fast as you used to? JJ dives deep into the subject of hormone imbalance - especially the sex hormones estrogen, progesterone & testosterone. Learn how to read the signs of both low and high imbalances. The importance of checking your thyroid and adrenals, watching your diet, insulin considerations, improving the quality of your sleep, and handling stress. There are smart, natural choices to help keep your hormones cycling in the best possible ways! Key takeaways: [1:22] For women: How to know that your Estrogen is low? [2:12] For men: How do you know if your Testosterone is low? [3:05] High estrogen has risks, too! Here are some warning signs. [3:58] Look for these symptoms indicating low progesterone. [4:40] High progesterone symptoms include being tired and sleepy. [5:59] The low sex drive & difficulty building muscle with low testosterone can also bring on depression symptoms, so correcting that imbalance has more benefits than you might think. [7:20] Thyroid is critical with hormone balance. [9:00] What are the signs that your adrenals are working well? [10:35] Your blood sugar balance is vital! Here’s how you can learn how many and what kind of carbs you can handle. [10:25] Taking Vitamin D with K helps with insulin sensitivity; fish oil is also a terrific option. [12:20] Are you digesting your protein well? Here are the enzymes you can take to help out. [13:30] Good sleep is critical - if you’re having trouble, Sleep Candy is here to help. [15:40] How do you handle stress? “The Miracle Mindset” has some great tools, including burst training, tapping, and more. [17:11] What best supports you when detoxing? [18:48] What herbs can help in getting your hormones balanced? [20:47] Listener question: How long do I need to take hormones if I eat healthy? Keeping estrogen at healthy levels, eating well, using supplements correctly, and then use the lowest dose possible. Don’t overdo it! [22:58] Gratitude exercise — writing down 3 things that you are grateful for every morning helps set your day in an unbelievably positive direction. Your mindset really can be your greatest ally. Mentioned in this episode: JJVirgin.com/hormoneguide JJVirgin.com/products Facebook JJVirgin official Learn more about your ad choices. Visit megaphone.fm/adchoices

JJ gives all the take-into-fast-action tips to start every morning the right way, creating a fast metabolism that is trained to burn fat! Starting with mindset, following with your food choices and exercise. Age is not an excuse, you can get the results you were looking for to feel and look better! Key takeaways: [0:55] What are you doing everyday that is helping to keep fat instead of burning it? [2:32] First thing in the morning is to write down three things you are grateful for. [3:08] Benefits of having bulletproof coffee in the morning. Just watch your portion. [4:45] MCT oil from coconut oil is the fat that helps you boost your metabolism. [6:30] Snacking every couple of hours keep you blood sugar and insulin up all day. [7:23] Drinking lots of water help you boost your metabolism. Most of the times when we think we are hungry we are actually thirsty. [8:24] Work out in the mornings, burst training is the best. [9:10] Walking is not a work out, it is what we should be doing everyday. [10:12] The sugar impact diet was created for you to figure out how many carbs work for you. Best time to eat carbs is after workout. [11:15] Eating as close to nature as possible. [11:47] In the morning, start with protein, fat and fiber. [14:03] Working out in the morning can actually take a few minutes. [14:38] Start the day with a JJVirgin paleo-inspired protein shake. [15:48] How should you start? Start to track your water intake. Mentioned in this episode: JJVirgin.com/products Facebook JJVirgin Official Learn more about your ad choices. Visit megaphone.fm/adchoices

Tim O’Horgan, JJ’s fiancé, joins her in this podcast, to share how the two encourage each other to maintain healthy diet and lifestyle habits. Tim wasn’t always as fit and healthy as he is now. But with JJ’s support, he began making critical changes, and within a few months, he was struggling to keep weight on! Listen to learn about the shifts that JJ and Tim made to get great results and how you can be a positive role model and help your partner achieve amazing health! Key takeaways: [1:40] Tim thought he was a healthy eater when he first met JJ, but dairy, carbs and sugar were sneaking into his diet. [2:33] Dessert was the area where Tim was struggling the most. [3:30] When Tim increased fat in his diet, eliminated dairy, reduced carbs and ate lower sugar-impact foods, he began losing weight and had a hard time keeping it on. [6:06] Tim feels amazing after switching to resistance training and high-intensity interval training. [7:10] Endurance training lowers your immune system, can decrease testosterone levels, makes you age faster, and breaks down muscle. [8:38] Tim made the biggest shift in his sleep habits, going from 5 hours to 8-9 hours per night. [9:31] Sleep will de-age you, help you lose fat, build muscle, and is critical for your health and mood. [10:09] Use a Chilly Pad to keep you cool during the night and sleep better. [12:03] Support each other to sustain healthy habits and have fun together. [13:10] Biggest takeaway is: don’t nag! Just be the best role model possible. [14:24] Instead of restricting foods, find healthy replacements. [15:48] The true cause of weight gain is food intolerance. Find out which foods to drop in The Virgin Diet. [16:38] Listener’s question: How do I change my partner's bad eating habits? Answer: be the best role model you can be! Mentioned in this episode: www.jjvirgin.com\books Facebook JJVirgin Official Instagram @JJ.Virgin Learn more about your ad choices. Visit megaphone.fm/adchoices

New York Times bestselling author Dr. Alexander Loyd is an expert in healing the source issues underlying illness and disease. In today’s podcast episode, Dr. Alex reveals how his groundbreaking Memory Engineering techniques can help you reshape problematic memories and change your life for the better! Listen as Dr. Alex shares the inspiration behind his upcoming book, The Memory Code, as well as how fear-based memories can stand in the way of optimal wellness. Dr. Alex also explains the three problems he had to solve in order for Memory Engineering to work, plus he reveals how to start incorporating this incredible method into your routine so you can redefine your memories and feel better again. Find out how to start healing your mind and your body today! Freebies From Today’s Episode Get Dr. Alex’s free X Factor Quiz by going to jjvirgin.com/dralex. Main Points From Today’s Episode Almost any problem can be linked to our memories. Dr. Alex’s Memory Engineering techniques can help you reshape problematic memories and change your life for the better. Your unconscious mind tries to protect fear-based memories from being healed. That’s because fear-based memories can bring up pain and negative emotions. It’s key to create a new default memory. The new default memory has to be true and centered around love, joy, and positivity. Episode Play-By-Play [1:14] Introduction to today’s episode [1:39] Dr. Alexander Loyd’s career briefing [3:48] Listener shout-out [5:08] The true cause of weight gain is not calories, it’s food intolerance! Discover the sneaky 7 foods most likely to cause food intolerance in The Virgin Diet. [6:16] How Dr. Alex became an expert in Memory Engineering [7:58] The inspiration behind Dr. Alex’s book, The Memory Code [9:53] Memories as the source of our problems [11:12] Your memories tell you what you believe about everything. [12:11] You can begin to feel the effects of Memory Engineering in as little as 10 minutes. [13:51] How your unconscious mind tries to protect fear-based memories from being healed [15:26] The average person is going into stress 5-30 times a day. [15:47] The three problems that Dr. Alex had to solve in order for Memory Engineering to work [16:44] For most people, the energy of the unconscious mind is too negative, which is why it’s key to shift the energy in a positive way. [19:04] You have to create a new default memory. [20:17] What JJ learned about mindset from her mentor [21:47] If you change your internal programming, you will automatically think, feel, and act differently. [23:23] What does Dr. Alex’s free X Factor Quiz tell you? [25:22] How Dr. Alex helped JJ’s son, Grant [26:00] JJ’s top takeaway from today’s episode [26:56] JJ’s challenge for you [28:10] Thank you for your feedback about the podcast! It’s a big help. Mentioned in this episode: Reinventing Yourself with Sheri Salata The Sheri + Nancy Show The Virgin Diet, by JJ Virgin 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Today JJ speaks with Dr. Anna Cabeca, a triple board-certified menopause and hormone expert, acclaimed for her work in gynecology and obstetrics, integrative medicine, anti-aging and regenerative medicine. JJ and Dr. Cabeca discuss the effects that menopause can have on women’s bodies and their brains, including symptoms like anxiety, depression, mood swings, and trouble sleeping. Dr. Cabeca also explains how hormonal shifts during menopause can make it difficult for your brain to use glucose for fuel, as well as how a Keto-Green dietary approach and managing stress levels can help you feel better again. Dr. Cabeca’s empowering tips and transformation programs help women of all ages become their very best selves! Freebies From Today’s Episode Get Dr. Anna Cabeca’s free Breeze Through Menopause Masterclass by going to jjvirgin.com/breezemenopause. Main Points From Today’s Episode As we mature, hormone production decreases. These hormones are what allow the brain to absorb fuel. What can we do about menopause symptoms? Even if your diet is perfect, there are other factors in being healthy and fit. Stress plays a big role in how our bodies function. Make sure the stress-relief tools you’re using are right for you; yoga and meditation are not everyone’s answer. Episode Play-By-Play [4:50] Today’s hot topic is menopause and keto diets. [5:30] Dr. Anna Cabeca’s reasons for getting interested in improving her health [7:48] Menopause is hard enough to live thru once; twice is even harder. [8:45] Dr. Cabeca’s life experiences have helped motivate her. [9:26] “If you only want your husband 2 weeks out of the month, it’s your hormones, not your husband.” [9:53] How progesterone affects women [10:30] Menopause symptoms are starting almost 10 years earlier than they traditionally have in the past. [11:17] Reduction in progesterone and estrogen also affect brain health. Your brain needs these neurochemicals to function well. At the same time, our brain’s ability to use glucose decreases. [12:05] Men produce 6 times more estrogen in their brain than women. [12:37] We need to switch our brain’s use of fuel from glucose to something different. [13:36] The medications commonly used to help women deal with symptoms of decreasing hormones increase the risk for Alzheimer’s. [13:49] So what the heck do we do? It takes more than hormones to fix hormones. [18:20] Menopause is mandatory; suffering is optional. [18:47] How the Keto-Green Diet helps [20:04] We need to be in an alkaline state versus acidic, which comes from low-carb greens. [21:16] Activities like meditation that decrease cortisol and increase oxytocin are important. [22:30] Even if you have a perfect diet, you can still have high blood sugar issues caused by stress. [24:04] Make sure to find the stress relief practice that works best for you; yoga or meditation isn’t everyone’s thing. [26:30] Listener Diana questioned what to do when stress sabotages what would otherwise be a really good diet. JJ discusses some ideas to help handle these nasty surprises. Past podcasts with Dr. Anna Cabeca: Managing Menopause #93 Restoring Women’s Hormonal Health #211 Mentioned in this episode: Dr. Anna Keto-pH Test Strips Nick Ortner’s Tapping Solution Ziva Meditation by Emily Fletcher Xiser 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Acupuncturist and functional diagnostic nutrition practitioner Bridgit Danner joins JJ in today's podcast episode to raise awareness about the important topic of brain inflammation! Listen as Bridgit shares the causes of brain inflammation and ways to test for it, as well as how an inflamed brain can trigger symptoms like brain fog, hormonal issues, trouble sleeping, and mood swings. Bridgit also explains the role of glial cells in your brain, and how damaged glial cells can cause your brain to become more sensitive to future insults. Plus, tune in to find out Bridgit’s top diet, exercise, and supplement tips to help you heal your brain and take back your health! Freebies From Today’s Episode Get Bridgit Danner’s free eBook, Is Your Brain Inflamed, by going to jjvirgin.com/inflamedbrain. Main Points From Today’s Episode Only about 10% of the brain is composed of neurons, while the other 90% is made up of glial cells. When glial cells are altered due to trauma, they can react sooner to minor stimuli than they do in a person with a healthy brain. When your brain is inflamed, many systems in your body can be affected. Neuroinflammation can trigger symptoms like brain fog, hormonal issues, trouble sleeping, constipation, mood swings, and more. Dietary shifts that can help include removing sugar and processed foods, alcohol, dairy, and gluten. Next steps include moving on to an Autoimmune Paleo diet, ketogenic diet, and/or incorporating intermittent fasting into your routine. Episode Play-By-Play [1:11] Introduction to today’s episode [2:05] Brigit Danner’s career briefing [3:49] Listener shout-out [5:04] Want a better quality of sleep while also calming your brain? Try JJ Virgin’s Sleep Candy! [6:10] How Brigit became interested in brain inflammation [7:30] Is it possible to test for brain inflammation? [8:05] What are glial cells? [8:38] When glial cells are altered due to stress, they can react sooner to stimuli than they do in a person with a healthy brain. [10:50] How to figure out if neuroinflammation is an issue for you [12:58] What is leaky brain? [14:06] The effects of alcohol on a leaky brain [14:43] Symptoms of a leaky brain, and body systems that can be affected [16:30] What is glial priming? [17:48] The difference between an inflamed brain and glial priming [19:24] Can you heal a leaky brain? [22:00] Some people with an inflamed brain may be more sensitive to certain supplements. [22:55] How exercise can be helpful [23:55] Finding the right balance, when it comes to exercise [25:39] Bridgit’s top dietary recommendations [26:57] The benefits of fiber [27:19] Why you need to increase your fiber intake gradually [29:29] How to get Bridgit’s free eBook, Is Your Brain Inflamed? [30:15] Supplements that can help with brain inflammation [30:42] JJ’s top takeaways from today’s episode Mentioned in this episode: JJ Virgin Sleep Candy Daily Essentials Packets Vitamin D Plus 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

You may be wondering exactly how skin and sexual health go together! International speaker and clinical practice owner Dr. Amy Killen is here to explain how regenerative medicine can help with both sexual optimization and maintaining younger, healthier skin. Listen to find out what regenerative medicine is and the cutting-edge therapies that are being used, including stem cells, platelet-rich plasma (PRP), and exosomes. Dr. Killen also reveals how regenerative techniques can help with stress urinary incontinence, plus she talks about the importance of nitric oxide when it comes to your skin and sexual health and how to increase nitric oxide levels naturally with diet and exercise. Dr. Killen’s mission is to help you look and feel your best! Freebies From Today’s Episode Get Dr. Amy Killen’s free Sex and Skin Guide by going to jjvirgin.com/sexandskin. Main Points From Today’s Episode Nitric oxide is responsible for dilating your blood vessels, which is important when it comes to your skin and sexual health. Certain factors, such as the use of antiseptic mouthwash and acid blockers, can affect your nitric oxide levels. Regenerative therapies that Dr. Killen uses include stem cells, platelet-rich plasma (PRP), and exosomes. Dr. Killen explains what each of these cutting-edge techniques are, as well as how they are used for skin and sexual health. Platelet rich plasma is made of growth factors obtained from your blood. These growth factors send the signal to your stem cells to increase the production of collagen and elastin. Episode Play-By-Play [1:13] Introduction to today’s podcast episode [2:18] Dr. Amy Killen’s career briefing [3:15] Listener shout-out [4:25] If you’re over age 35 or under stress, you may not be digesting protein well. Try JJ’s Metabolic Digestive Balance! [5:17] Welcoming Dr. Killen to the show [5:51] Why Dr. Killen made the shift from the emergency room to regenerative medicine [6:46] Dr. Killen specializes in skin and sex. What does that mean? [8:08] Diet and lifestyle issues that can affect your skin and sex life [9:10] What is nitric oxide and why does it matter? [10:04] Factors that can impact your nitric oxide levels: antiseptic mouthwash and acid blockers like proton pump inhibitors [11:10] Examples of foods that are rich in nitric oxide: spinach, arugula, and beets [11:58] Exercise increases nitric oxide levels. [12:14] The importance of balancing your hormones for great skin and sexual health [13:13] Regenerative medicine tools that promote the healing process in your body: stem cells, platelet-rich plasma (PRP), and exosomes [14:35] How stem cell therapy can help with skin rejuvenation [14:44] What is platelet rich plasma, and how can it help your skin? [16:10] The rejuvenating effects of exosomes [17:11] How Dr. Killen uses regenerative techniques to improve skin health [18:55] How often is treatment recommended? [20:20] Why you need to find a healthy balance when it comes to sun exposure [21:37] Therapies for sexual optimization [23:24] How regenerative techniques can help with sexual optimization and stress urinary incontinence [25:30] How to get Dr. Killen’s free Sex and Skin Guide [26:30] JJ’s challenge for you [27:40] Foods rich in nitric oxide: beets, garlic, meat (grass-fed), dark chocolate, leafy greens, nuts and seeds, citrus, red wine, pomegranate, watermelon [28:30] Your feedback is important to us! Mentioned in this episode: Metabolic Digestive Balance Holistic Dental Health with Trina Felber 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 Learn more about your ad choices. Visit megaphone.fm/adchoices