Well Beyond 40

It’s time for another Q&A! In today’s episode, JJ answers the question if oatmeal is good for us. JJ discusses the things to look for when buying oats and reviews the benefits. She also reminds us to pay attention to how our bodies feel after we’re done eating and to let that be the ultimate decision-maker. This short and sweet Q&A podcast has got the answer for you! Episode Play-By-Play [0:43] Momof4transform asks JJ’s opinion of oatmeal. [1:20] When shopping for oats, look for these things [2:02] A really good rule of thumb about whether or not to eat anything. [2:25] If you notice a spike in your blood sugar, try eating this with your oatmeal [2:30] Some of the benefits of eating oatmeal 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 Savory Bone Broth & Veggie Steel Cut Oats recipe Oatmeal Cookie Overnight Oats recipe Learn more about your ad choices. Visit megaphone.fm/adchoices

Alisa Vitti, women's hormone and functional nutrition expert, and pioneer in female biohacking, joins JJ today to discuss how understanding your biological rhythm can make a huge difference in your health. Listen to find out what your infradian rhythm is, and why you need to pay attention to it, as well as what it affects, and how to track it. This is an amazing podcast for any woman who wants to look and feel her best. Tune in today and have your notebook and pen handy! Freebies From Today’s Episode Get Alisa’s free 7-day quick start program from her book, In the Flo, and a quiz to get your biological rhythm score by going to jjvirgin.com/flo. Main Points From Today’s Episode Most information about diet and exercise is based on men’s bodies. Women’s bodies are uniquely different and require different methods. Circadian rhythm impacts everyone’s bodies. Infradian rhythms affect women physically, hormonally, and emotionally. Adjusting your diet and exercise based on an infradian rhythm offers immediate results. When you eat and exercise dependent on where you are in your cycle, you give your women’s body what it needs. Episode Play-By-Play [3:40] What was the reason you became interested in women’s health, cycles and biohacking? [4:30] Supporting your biological rhythm is the key to unlocking your best health. [5:44] The percentage of women who suffer from a hormone imbalance is going to shock you. [7:10] What are the biggest things disrupting women’s monthly cycles? [8:22] Chemicals are huge factors in the contribution of precocious puberty (puberty starting as young as age 8). [11:40] What is the new biological rhythm? [14:00] Your Infradian rhythm affects these six key areas of the body [15:08] What things disrupt the infradian rhythm? [17:00] Infradian rhythm is active up to a year after this event, and taking care of it while it’s active promotes better health after it’s done. [18:20] Doing this workout after ovulation can cause this to happen [20:10] To continue to burn fat after ovulation, you need to do (or not do) these things [22:00] Alisa’s app, MyFLO, helps you track your cycles (see the link in the notes below). [23:00] Much of the health and wellness research that is available does NOT take this into account [24:32] The only way to do intermittent fasting that’s good for women with infradian rhythms [28:00] Supporting the infradian rhythm now ensures that your body will be better taken care of after this happens [29:30] Alisa’s book is full of information directed specifically at women and infradian rhythms as opposed to using general information geared more towards men. [31:42] We are the CEOs of our own bodies, and this information gives you more accurate information to make decisions that give us the biggest advantage. ACTION STEPS Do the quiz to get your biological rhythm score. Get the My FLO app 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 In The FLO and Woman Code MyFLO App Learn more about your ad choices. Visit megaphone.fm/adchoices

Today, JJ discusses how important it is to establish and maintain control of your sleep environment and eating plan while traveling. Since traveling already compromises your immune system, keeping on track with food, sleep and exercise keeps your body in prime condition to fight off travel-related issues. Listen to this super informative podcast episode today, and again, right before you travel! Freebies From Today’s Episode Get JJ’s free blog about How to Eat Out Wisely by going to jjvirgin.com/traveltips. Main Points From Today’s Episode Travel is hard on the immune system. Protect your health by following these tips. Protect your sleep. Make sure you’re sticking as close as possible to your healthy eating plan. Exercise every day. If you’re close to a gym, awesome! If not, find another way to get your blood pumping. Episode Play-By-Play [2:00] The first travel hack centers around getting a good night’s sleep. [3:40] The second hack for getting a good night’s sleep is to block it out. [5:00] Distract yourself with this app [6:00] What you can do about time changes [7:34] Keep clothespins handy to combat this issue [8:30] Lights from electronics can be distracting – try this to keep them under control. [9:00] Don’t forget to do this to help with sleep and productivity; keep an eye out for this when you’re selecting your hotel. [10:45] Chill out with this to make your trip easier and healthier [12:20] Drink a lot of this when you’re traveling. [13:00] Bring this mineral to help keep things moving [13:35] Travel with these foods and supplements [14:10] Check these ideas out before you plan to eat out [17:50] Carry these with you in case you get hungry and don’t have access to good quality food [18:50] When traveling, you want to be more careful about the foods you’re eating for this reason Action Steps: What if you could actually be healthier when you travel or when you eat out? Use travel and eating out as a way to experiment with new, healthier foods. Check out if there are any classes you can try out. 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 Tempur-pedic Sleep Mask Dr. Marisol Teijeiro Castor Oil products Emily Fletcher Ziva meditation Blue light glasses Bulletproof coffee JJ Virgin Sleep Candy Dave Asprey Fast Fitness online program JJ Virgin Safety Net Plus Breakthrough Food Intolerance online program Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! Today JJ answers a question from listener Margot who asks, “What are your thoughts on psyllium husks?” Psyllium husks are a great source of fiber, which has a huge amount of healthy benefits. JJ also discusses additional sources of fiber, through supplementation or food, as well as recommendations for how much fiber you should consume each day. Listen in today for this information-packed podcast! Episode Play-By-Play [1:21] Margot asked for JJ’s thoughts on psyllium husks [1:30] Fiber’s many benefits [2:22] How much fiber you should be eating [3:45] Psyllium husk is great, but eating this kind of fiber is even better. [5:03] Getting fiber from food is just one avenue. You can also supplement to increase your intake to JJ’s recommended amount. [5:30] Fiber-containing foods 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 JJ Virgin Extra Fiber Learn more about your ad choices. Visit megaphone.fm/adchoices

Maggie Berghoff, functional medicine nurse practitioner, joins JJ today and discusses how knowing your inflammation type gives you more information to better assess and treat your health. Maggie also gives some simple, free ways to lower inflammation in your body immediately. Listen today and learn something new! Freebies From Today’s Episode Get Maggie’s free Inflammatory Type Assessment by going to jjvirgin.com/inflammationtypes. Main Points From Today’s Episode Inflammation can flare up from many different things. Food, stress, the air you breathe can all contribute to increasing or reducing inflammation. Knowing your inflammation type gives you more information when you go to see a medical practitioner. This information helps them diagnose and treat you more accurately. There are some simple, free ways to reduce inflammation immediately. They are easy to incorporate into your daily routine. Episode Play-By-Play [2:57] Maggie’s reason for becoming interested in inflammation [7:24] What exactly is inflammation? [8:01] Explaining inflammation types [9:25] How knowing your inflammation type informs how you treat what’s going on with your body. [10:23] This information not only gives you a starting point, but helps you go in better prepared when you see your health practitioner [11:44] One simple thing you can do now that makes a big impact on your health [14:26] Add this before taking away anything [16:50] We do this one every day, but focusing on the how is key [20:20] Know what’s going on inside your body – listen to yourself. Action Steps: Eat and sleep by the clock. Add before you take away when it comes to the food you eat. Practice the breathing technique Maggie talked about; inhale in for 5 seconds, hold for 5, exhale for 5, hold for 5. 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 Specialty Functional Medicine Testing (Alan Hopkins) Learn more about your ad choices. Visit megaphone.fm/adchoices

Today JJ shares her amazing tips on dialing down inflammation, mostly by choosing high-quality foods and supplements. Reducing inflammation is important not only for feeling better, but also for helping with weight loss and being more healthy overall. Inflammation contributes to many different health concerns, so lowering inflammation in your body is key to looking and feeling your best. Listen to this super important podcast for simple ways to decrease inflammation today. Main Points From Today’s Episode Some inflammation is necessary for healing. But the problem occurs when inflammation becomes chronic. These 10 tips can help you reduce inflammation. Most of them are simple diet swaps that can make a huge difference. Reducing inflammation can help you lose weight. It can also contribute to better health overall. Episode Play-By-Play [2:46] Is all inflammation bad inflammation? [3:00] Benefits and downsides of an inflammatory response [3:56] Specific foods that can increase inflammation in the body [4:10] What too much inflammation contributes to [5:00] First tip - healthy fats [6:30] Check your animal fats, quality is vital [8:30] Second tip - do an oil change [9:30] Third tip - shake it up [10:30] Fourth tip - know which to choose and which to lose when it comes to this [11:30] To set yourself up to win, don’t quit cold turkey. Switch out inflammatory foods. [12:45] Fifth tip - say no to GMOs, here’s why [13:15] Eat from your local farmers market. [13:43] Sixth tip - figure out your food intolerances [16:03] Seventh tip - what does a good night’s sleep have to do with this? [17:24] Eighth tip - customize your own solution to this problem [18:50] Tenth tip - supplement Action Steps Don’t get overwhelmed! Look at the tips, find one thing you’re not doing yet, and add it to your day. Use a diet journal. 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 Sugar Impact Diet Myth Busting: Why Vegetable Oil Is a Toxic Choice (discusses which oils to choose and which to lose) Sugar Burner quiz JJ Virgin All in One Protein Shakes Whole Foods Sleep Candy Sleep, the Missing Link podcast episode Sleep blogs Ziva meditation with Emily Fletcher Tapping Solution with Nick Ortner Stress Techniques blog Omega Ultra supplement Curcumin Chews supplement Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! In today’s episode, JJ answers a question from a listener asking about tips for healing the gut lining. Listen as JJ talks about why it’s important to have a healthy gut lining and the impact of your gut on your overall health. JJ also outlines four steps to heal the gut, including foods to eat and foods to avoid, as well as supplement and lifestyle shifts that can help. Tune in and find out more today. Episode Play-By-Play [0:45] Why you should care about rebuilding your gut lining [0:55] Some symptoms of leaky gut [1:30] The first step in healing your gut lining [2:43] The second step in building a healthy gut is fiber. [4:20] Foods that are super helpful in healing the gut microbiome [4:50] The third step to heal your gut is related to reducing stress. [5:38] The fourth step is supplementation. Mentioned in this episode: Recipes at jjvirgin.com Reignite Wellness 365 membership Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Breakthrough Food Intolerance Online Program Breakthrough Carb Intolerance Online Program Podcast episode with Dr. Michael Ruscio on The Gut-Hormone Connection Nick Ortner podcast on the Tapping Solution Emily Fletcher of Ziva Meditation What Is Leaky Gut? blog article (you can download the Gut Health Guide here) Leaky Gut Support L-Glutamine Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Keira Barr, dermatologist, author, and speaker, joins JJ once again as they dive deep into the issue of skin cancer. They cover how often you should check your skin, when to call in expert help, and the things you can do every day to lower your risk of developing skin cancer, including diet, lifestyle, and supplement strategies. Dr. Keira also shares what to look for in a high-quality sunscreen and what to avoid, as well as how and when to apply sunscreen for the best protection. Don’t miss Dr. Keira’s expert tips in integrative skin cancer prevention! Freebies From Today’s Episode Get Dr. Keira’s free guide: “Revitalize Your Life, 12 Tips to Look and Feel Great”, and her Glowing Skin Cheat Sheet by going to jjvirgin.com/sunscreen. Main Points From Today’s Episode Skin cancer is the leading form of cancer. Check your skin often to look for irregularity. Skin cancer likelihood can be reduced by following some simple guidelines. These strategies will protect your skin when used in combination. Sunscreen is powerful protection. Make sure you’re using the best ingredients and applying it correctly. Episode Play-By-Play [4:30] How did Dr. Keira become interested in skin issues? [6:30] Skin cancer is more prevalent than these other kinds of cancer [8:40] Types of skin cancer [9:18] Do this every month [10:00] The best way to treat melanoma is to catch it early. [10:30] Who is at higher risk for skin cancer? [13:00] Is sun damage cumulative? [15:00] What types of things to look out for when checking your skin [16:50] Look for the ugly duckling and think ABCDE [18:39] If you find something concerning, search out a person with these qualifications [21:05] Are there internal things that can help reduce the risk of skin cancer? [22:49] This one prevention measure will surprise you [25:20] Which supplements help with skin protection? [28:25] Sunscreen protocols [31:43] Sunscreen ingredients to look for, and to stay away from Action Steps Take the Sugar Burner quiz. Do a naked body skin check. Apply (and reapply) good sunscreen. 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 Dr Keira Barr previous podcast Polypodium Leucotomos supplement (Heliocare) Dry Farm Wines Annemarie Gianni Skin Care Dr. Tony Youn Sugar Impact Diet quiz Daily Essentials vitamins Learn more about your ad choices. Visit megaphone.fm/adchoices

Today JJ talks about how having a healthy mindset can affect our physical body. When we have a good mental outlook, we are more resilient, and better able to deal with any challenges that come our way, including those that are diet-related. Listen in today and get ready to change the way you think. Freebies From Today’s Episode Get JJ’s free GAM handout by going to jjvirgin.com/think. Main Points From Today’s Episode Resilience, gratitude, community, and forgiveness are essential mental and emotional traits for weight loss success. Practice these to make your weight loss journey easier. Your perception of something can have a physical result. So keep your attitude positive no matter what challenges come your way. A diet is more than just what you’re putting on the plate or watching the scale. It is a mindset of positivity that you must have in order to yield the best results and a happy life. Episode Play-By-Play [0:56] Everything is created twice; before you can create something, you have to do this [1:20] Dr. David Bressler recommends this technique for success [3:50] “When it comes to the uphill battle that is weight loss, your mindset is your greatest asset.” [4:30] Once you lose weight, one of the best things you can do to keep it off is this [5:13] Different ways mental and emotional well-being can predict weight loss. [8:05] Study showing how people’s perception of a thing affects them physically [9:15] What are some ways we can show gratitude and reap the benefits? [10:00] Another mindset hack that is foundational and game changing [11:40] All of these things help reduce stress, which means greater results here [12:45] “Forgive others, not because they deserve forgiveness, but because you deserve peace.” Jonathan Lockwood Huie [13:35] This topic is a huge factor in your weight loss journey [16:18] Social media is great for learning and education, but making sure you are staying connected this way is just as important [17:40] This last factor is the ability to bounce back [19:50] Instead of behaving badly and blaming circumstances when things are hard, instead train now so that you’re prepared for when things get challenging. [20:00] The 4 things discussed are important not only for overall mental health, but also for this. 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. Raphael Kellman podcast episode GAM Warrior Mom by JJ Virgin Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! JJ answers a listener’s question about the best ways to safely and effectively do bodybuilding exercises for women over 50. She talks about supporting these body systems and reminds us how important rest and recovery is at any age. Episode Play-By-Play [1:30] What type of body do you have? [2:22] For women over 50, you must pay attention to this [3:20] To support these systems, avoid these types of exercises, rest and take these supplements [4:42] Women over 50 must also consider their hormones & eat foods rich in phytoestrogens. [5:20] Your body needs this as much as exercise [6:20] HIIT exercise [7:06] Resistance training [9:40] After 30, you should take this supplement when you eat out 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 From DFH - Save 20% on your first purchase with the discount code 20DFH2018 Adrenotone Adrenal Complex DHEA Annatto-GG Oura Ring Xiser Safety Net Plus Learn more about your ad choices. Visit megaphone.fm/adchoices

Join JJ as she talks with Aaron Alexander, therapist and movement coach, as they discuss the small changes you can make to posture and alignment to improve your body mechanics. Many of us have experienced injury or discomfort, and as a result, our bodies get out of alignment, which only makes things worse. Aaron reviews how to take back control and improve how your body moves and functions. Tune in for this enlightening episode. Freebies From Today’s Episode Get Aaron’s 7-day free Align program trial by going to jjvirgin.com/align. Main Points From Today’s Episode After injury or discomfort, we tend to change our posture or gait. This can result in our body’s misalignment and increase our pain. Paying attention to our posture and adjusting with small movements can improve how we feel. Getting up and moving more often is also vital. Increasing awareness to the ways our body tenses allows us to change things that cause it. ` Episode Play-By-Play [5:23] How Aaron became interested in posture and how it affects many different components of life [6:55] A big challenge for people is how this can change the way you hold your body and move [8:06] The human body is a complex system. If you change anything, you change everything. [8:25] Even thoughts can affect the way you hold and move your body. [8:55] Defining posture and body language [11:15] Where do you really feel emotion? [13:00] One of the impacts of looking at things closely (ie, phones, computers) [14:02] Some of the ways you can unwind [17:02] What are some of the benefits of making these little shifts? [21:41] Advantages of doing microbursts of exercise throughout the day vs all at once [25:08] How much time will it take to incorporate Align exercises into your routine? Action Step Get the free trial and do it! 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 Aaron Alexander podcast The Align Method book Cell Phones Removed photographs Joan Vernikos, Director of Life Sciences for NASA Xiser Learn more about your ad choices. Visit megaphone.fm/adchoices

In today’s podcast episode, JJ discusses the many ways fiber improves your health. From digestion to heart health to blood sugar balance, increasing fiber in your diet makes many body systems run better. JJ discusses the amount of fiber we should be eating and provides a list of high-fiber foods so you can increase your daily intake. Listen in to this informative episode and start upping your fiber today! Main Points From Today’s Episode Fiber is instrumental for many different functions of the body. Increasing fiber improves a varied array of body systems. Most of us aren’t getting enough fiber in our diet. The secret is to increase fiber slowly to avoid discomfort. It’s easy to increase the amount of fiber we eat each day. Check out the list of high-fiber foods and begin adding those in every day. Episode Play-By-Play [1:00] If fiber were a drug, it would be prescribed by every doctor for help with the following needs [2:58] Fiber makes a big impact on this weight issue [3:40] Mechanism of how fiber creates satiety [5:30] Fiber balances blood sugar by doing this [7:05] How fiber impacts the gut microbiome [8:05] Fiber reduces the risk of heart disease and type 2 diabetes by this method [9:45] Recommended amounts of fiber intake per day [11:14] Ways to get to the recommended intake [11:35] Soluble or insoluble fiber, what’s the difference? [13:54] What’s resistant starch and what’s the benefit of eating it? [15:40] How quickly should you increase additional fiber? [16:35] Fiber rich foods - see below Action Steps Incorporate more fiber into your morning smoothie. Increase water at the same time. 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 XX Brain and Brain Food books by Dr Lisa Mosconi Smoothie Guide Dark Chocolate Avocado Mousse recipe Lemon-Aid recipe JJ Virgin Extra Fiber High Fiber Food List Beans and lentils (13-16 grams per cup) Artichokes (10 grams per cup) Berries (8 grams per cup) Avocado (7 grams per cup) Broccoli (5 grams per cup) Chia seeds (5.5 grams per Tbsp) Cooked quinoa (5 grams per cup) Brussels sprouts (4 grams per cup) Rolled oats (4 grams per cup) Apples (2.6 grams per cup) Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! In today’s episode, JJ answers a question from a listener asking about doing HIIT and whether there are exercise limits for people over 50. Age doesn’t have to have an impact on what our bodies are able to do. There are general outlines for doing HIIT effectively and other types of exercise that will benefit all body types, but especially as we age. Join JJ today. Episode Play-By-Play Question from Halle - I’m 52 years old and I’ve been working out since I was 11 years old. Go, team, go team Halle. I did HIIT five days a week for one hour and was constantly sore. So recently I switched to three days a week and incorporated hot Vinyasa yoga for 60 to 90 minutes into my routine. At my age, is this better for my fitness goals and longevity? How are our bones, muscles and metabolism affected by fitness at this age and in our elder years? [1:30] First thing to address is the concept of how exercise needs to reduce as we get older. [1:45] High Interval Intensity Training recommendations. [3:18] Make sure to give yourself time for this [3:30] As we age, things deteriorate and this is the best type of exercise to combat that [4:30] Some other critical things to watch out for 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 Oura Ring Safety Net Plus digestive enzymes Learn more about your ad choices. Visit megaphone.fm/adchoices

Steven Masley, physician, nutritionist, and chef talks with JJ today about a new skinny twist on the Mediterranean diet. Eating Mediterranean means clean, lean protein and fresh produce. But it also involves lifestyle habits, choosing to leave electronics away from meal times and share that time with family and loved ones instead. It means being more active in our day-to-day life and shopping more often to make sure we get the freshest food onto our tables. Listen in as JJ and Dr. Masley review the ways the Mediterranean diet has been updated and why it’s such a clear next-step after completing The Virgin Diet or Sugar Impact Diet. Freebies From Today’s Episode Get Dr. Masley’s free guide, A Mediterranean Kitchen Guide by going to jjvirgin.com/medmethod. Main Points From Today’s Episode The Mediterranean Diet has been called the number one diet on the planet. It incorporates many of the same ideals as The Virgin Diet and Sugar Impact Diet. Portion size is a factor. Some foods are fine as an appetizer but not a main course. Another factor is the meal time itself. We need to slow down, put away distractions and focus on the people at our tables. Episode Play-By-Play [4:50] The Mediterranean diet has been rated the #1 diet on the planet for these reasons [9:20] What do randomized clinical trials show about the Mediterranean Diet? [10:20] This food is an important part of the diet, and has a huge impact on blocking this from happening [11:33] Eating smaller portions on a regular basis helps your body process this food with no discomfort. [12:25] Other food rock stars in this eating plan [14:44] Here’s the twist on this Mediterranean Diet [15:50] These foods are okay to eat, but as an appetizer, not a main dish. [18:45] Do you know which country has the longest-lived people? [19:50] This European tradition may be the reason why their nation doesn’t struggle with weight [24:05] Do this when shopping for fresh foods Key Takeaways: Eat regionally, seasonally and locally. Take more time with meals (no electronics). 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 Virgin Diet The Sugar Impact Diet The Mediterranean Method Dry Farm Wines Vital Choice Butcher Box Thrive Market Learn more about your ad choices. Visit megaphone.fm/adchoices

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

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

JJ and integrative functional dietitian, Ali Miller, discuss stress and the ways it affects the body. When our bodies are in circumstances considered stressful, whether it’s escaping a near accident or having an argument with a co-worker, they react the same way. There are ways to combat that stress, and diet is a great one. JJ and Ali discuss the best diets and their recommendations for eating clean foods. Tune in for this super informative episode! Freebies From Today’s Episode Get Ali’s free 2 Week Food as Medicine Meal Plan by going to jjvirgin.com/alimiller. Main Points From Today’s Episode Our bodies are under a great deal of stress. Chemically, they react the same way whether they’re being chased by a lion or dealing with rush hour traffic. To combat stress, we need to provide our body with as much nurturing as possible. Diet is a great place to start. Keto is one of many types of diets, and may be right for some. Something we can all do that will help is to eat as clean as possible. Episode Play-By-Play [1:00] How does ongoing stress affect you, and what can you do about it? [1:40] Can diets be incorporated into your routine without causing more anxiety? [5:40] Ali’s reason for focusing on anxiety [7:10] Some things to watch out for if you want to begin eating vegan or raw vegan [8:09] What is the GAPS diet? [10:08] A little bit of this feeling is good for you. [10:40] Your body physically responds to stress in ways that are completely out of proportion to the circumstances causing you anxiety. [12:05] The physiological effects on your body when in “fight or flight” mode [13:58] Knowing that we can’t escape stress in our environment, what can we do to better deal with it? [15:28] Knowing that all diets can be right for certain people at specific times, when is keto the right diet? [16:05] The human body is a hybrid, it runs on both of these things. [17:00] Good reasons to start a keto diet [18:50] Leptin, how it’s made and how it affects our body [22:10] The absolute must for beginning a keto diet is to eat these kinds of foods. [22:23] Ali uses a great analogy for swapping sweeteners. [25:50] Recommended foods [30:55] Stress vs distress Action Steps: Look at what in your life causes stress and see if you can change it, or at least change your perception. Lower your carbohydrate intake, a great way to do that is with the Sugar Impact Diet. Add more fresh veggies and clean protein to your 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 Sugar Impact Diet Online Program The Anti-Anxiety Diet Cookbook Naturally Nourished podcast Pique Tea Collagen Powder Learn more about your ad choices. Visit megaphone.fm/adchoices

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

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

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