Well Beyond 40

Are you tired of feeling defeated by the numbers on the scale? You can take control of your health and weight in your 40s and beyond, and in this episode, JJ explains how body composition is key. How do you measure it exactly, and what are the best (and worst) tools for the job? You’ll learn the metrics that matter, because when you have the right information, you can take the right action. And, when you address what your body needs, you’ll naturally—and effortlessly—start to lose fat. Full show notes: jjvirgin.com/bodycomposition I recommend using a bioimpendance scale at home: Tanita’s Body Composition Scale: https://amzn.to/3PqZcBf Learn more about a DEXA scan, which I recommend one to two times per year: https://my.clevelandclinic.org/health/diagnostics/10683-dexa-dxa-scan-bone-density-test How to measure your waist-to-hip measurement plus a chart: https://www.healthline.com/health/waist-to-hip-ratio Evaluating your waist-to-height ratio is another important measurement: https://www.mdapp.co/waist-to-height-ratio-whtr-calculator-433/ Using BMI to help you evaluate your goal weight: http://jjvirgin.com/docs/ft/Setting_Your_Weight_Loss_Goals.pdf I recommend Tanita’s Segmental Body Composition Scale: https://amzn.to/3uNCewe The ideal body fat percentage from the American Council on Exercise: https://woman.thenest.com/american-council-exercise-body-fat-percentage-16636.html JJ’s podcast episode What’s a Loaded Smoothie and How to Make One: https://jjvirgin.com/main-podcast/whats-a-loaded-smoothie-how-to-make-one-ep-410/ Try my All-One-One Protein Shakes: https://store.jjvirgin.com/collections/shakes Try my Collagen Peptides Powder to add to your protein smoothies: https://store.jjvirgin.com/collections/supplements/products/all-systems-glow-collagen Learn more about your ad choices. Visit megaphone.fm/adchoices

Exercise and burning belly fat get harder as women age. Plus, a lot of outdated myths exist, so you might be doing things wrong. Debra Atkinson has helped 250,000+ women flip their second half of life with vitality and energy. She's the best-selling author of You Still Got It, Girl! The After 50 Fitness Formula for Women and Navigating Fitness After 50. In this episode, JJ and Debra reveal the best exercises for women over 50, with tips and truths you need to know. Debra gives her number one thing women of this age need to work on, and why. The truth is, yoga and Pilates are good, but they’re NOT enough. She discusses what building muscle does for women metabolically and why the old way of determining flexibility isn’t enough. Then, they talk about core exercise: why it’s important and myths surrounding this important type of exercise. Doing it right will help you lose belly fat and be stronger. Visceral fat is a killer, so you want to learn how to address this. You won’t want to miss the five specific exercises that women over 50 should do and how to do them from Debra. They are super short and doable, leaving you with more energy. If you’re not strengthening your body the right way, your health and your metabolism will suffer, so this is a conversion every woman over 50 needs to hear. Full show notes: jjvirgin.com/flip Get Debra’s 5-Day Flip (5 short workouts over 5 days): https://www.flippingfifty.com/5dayflip Watch Debra’s TED Talk: What Women in Menopause Learned About Exercise May Be A Lie: https://www.youtube.com/watch?v=k5IzLZ1mP94 Listen to The Peter Attia Drive Podcast: https://peterattiamd.com/podcast/ Read my Top 10 Ground Rules To Be The Best Fat Burner: https://jjvirgin.com/top-10-ground-rules-fast-lasting-weight-loss/ Read more from Mark Sisson about High-Intensity Repeat Training: https://www.marksdailyapple.com/hiit-vs-hirt/ Listen to my podcast with info about a DEXA body scan: The Best Way to Measure Body Fat: https://jjvirgin.com/main-podcast/the-best-way-to-measure-body-fat-ep-509/ Learn more about Debra Atkinson: https://www.flippingfifty.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Going through menopause can be challenging. So many changes are happening in your body, including hormone shifts and weight gain. In this episode, JJ talks about stress and weight gain during and after menopause, along with effective ways to manage them. She also discusses how to do an elimination diet as a vegetarian. Lastly, she provides strategies to lose belly fat, find your healthy weight, and manage the stress levels that can lead to weight gain. Whether your goals include managing menopause, weight loss, lowering stress, or feeling better, you don’t want to miss this fun, actionable-packed episode. Full show notes: jjvirgin.com/3questions Support healthy digestion, weight management, blood sugar control and more with my DefendZyme supplement: https://store.jjvirgin.com/collections/supplements/products/defendzyme Learn how to use a body fat scale in this podcast episode: https://jjvirgin.com/main-podcast/how-do-you-assess-body-composition-ep-480/ Listen to my podcast episode about Trauma Responses with Dr. Aimie Apigian: https://jjvirgin.com/main-podcast/trauma-responses-with-aimie-apigian-ep-466/ Read my blog for 10 Ways to Lower Stress & Lose Weight: https://jjvirgin.com/10-ways-to-lower-stress-lose-weight/ Learn more about Dr. Joe Dispenza’s meditations: https://drjoedispenza.com/ For supporting your body’s ability to fall asleep faster and stay asleep, I use Sleep Candy: https://store.jjvirgin.com/collections/supplements/products/sleep-candy I use Magnesium Body Calm to help with sleep: https://store.jjvirgin.com/collections/supplements/products/magnesium-body-calm Listen to my podcast episode about Bioidentical Replacement Therapy During Menopause: https://jjvirgin.com/main-podcast/bioidentical-hormone-replacement-therapy-during-menopause-yes-or-no-397/ Watch my YouTube video about The Best Way to Measure Body Fat, including using a DEXA body scan: https://www.youtube.com/watch?v=N9g_05bd0uA Read my blog on How to Use a Continuous Glucose Monitor: https://jjvirgin.com/how-to-use-a-continuous-glucose-monitor/ Try my plant-based All-In-One Shakes to help you get enough protein as a vegetarian: https://store.jjvirgin.com/collections/shakes The Virgin Diet teaches you how to test your own food intolerances: https://store.jjvirgin.com/collections/books/products/the-virgin-diet-paperback The Virgin Diet Cookbook has vegan and vegetarian recipes: https://store.jjvirgin.com/collections/books/products/the-virgin-diet-cookbook Find more vegetarian and vegan recipes on my website: https://jjvirgin.com/recipes/ Listen to this podcast episode to learn how to make a loaded protein smoothie: https://jjvirgin.com/main-podcast/whats-a-loaded-smoothie-how-to-make-one-ep-410/ Try my Collagen Peptides Powder as another way to add more protein to your diet: https://store.jjvirgin.com/collections/supplements/products/all-systems-glow-collagen Listen to this podcast episode How Tapping Can Relieve Stress and Anxiety: https://jjvirgin.com/main-podcast/how-tapping-can-relieve-stress-and-anxiety-nick-ortner-393/ I use Sparkling C Powder for lowering cortisol and stress: https://store.jjvirgin.com/collections/supplements/products/sparkling-c-fizz Read my blog to learn how to eat by the plate for a balanced meal: https://jjvirgin.com/eat-by-the-plate/ I recommend the Nutrisense continuous glucose monitor: https://www.nutrisense.io/?code=JJ25&utm_source=affiliate&utm_medium=referral&utm_campaign=jj.virgin Learn more about cold water therapy in my Facebook video: https://www.facebook.com/JJVirginOfficial/videos/1162287960917877/ Listen to my podcast with Dr. Suzanne Gilberg-Lenz: Redefining Menopause: Why We Need a New Narrative: https://jjvirgin.com/main-podcast/redefining-menopause-why-we-need-a-new-narrative-with-dr-suzanne-gilberg-lenz-ep-529/ I like to use Sunlighten Sauna, use promo code JJVIRGIN when requesting pricing information for $600 off: https://get.sunlighten.com/j748h5w7er2a Listen to my podcast with Dr, Amie Hornaman: Uncovering the Facts of Hyperthyroidism: https://jjvirgin.com/main-podcast/uncovering-the-facts-of-hypothyroidism-with-dr-amie-hornaman-ep-551/ Listen to my podcast with Dr. Alan Christianson: How to Lose Weight with Thyroid Disease: https://jjvirgin.com/main-podcast/thyroid-disease-dr-christianson-219/ I like the Kooru cold plunges, use code JJVIP500 for $500 off: https://www.koorucoldplunges.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Your body keeps score. And if you don’t learn ways to release trauma from your body – whether it’s from death or the loss of anything else – this can lead to chronic stress, decreased immune function, difficulty in regulating metabolism, weight gain, and even contribute to cancer, heart disease, and other chronic health problems. But, we’re not taught to navigate grief in our culture. How do we properly heal, balance, and reset our nervous systems? In this episode, JJ talks with Dr. Sherry Walling, a clinical psychologist, speaker, podcaster, author, and mental health advocate. Dr. Walling was catapulted into the world of grief and darkness after she lost her dad to cancer and her brother to alcohol addiction and depression. She needed to find a way to honor the grief and loss, while also staying in the fullness and beauty of life. In our culture, we’re taught to numb out or to get back up and go on with our lives. But we need to learn to grieve better because time doesn’t heal all wounds. “If we don't actively grieve, we're going to passively grieve,” says Dr. Walling. “And that creates a lot of complication for us in our body's systems.” Dr. Walling starts with the simplest place to start navigating grief. Then, she moves into deeper ways to move through our grief actively. When you do address your grief, it can lead to amazing shifts in your physical, mental, and emotional health – and we’re all navigating some type (or types) of grief in our lives. Don’t miss this empowering, uplifting conversation that we all need to hear! Full show notes: jjvirgin.com/sherry Read Dr. Walling's book Touching Two Words: A Guide for Finding Hope in the Landscape of Loss: https://www.amazon.com/Touching-Two-Worlds-Finding-Landscape-ebook/dp/B09JRSQC12 Read Dr. Gabor Mate’s book, When the Body Says No: Exploring the Stress-Disease Connection: https://www.amazon.com/When-Body-Says-Understanding-Stress-Disease/dp/0470923350 Listen to my podcast: When Stored Trauma Is Driving Our Health & Our Life with Aime Apigian: https://jjvirgin.com/main-podcast/trauma-responses-with-aimie-apigian-ep-466/ Learn more about Dr. Sherry Walling: https://www.sherrywalling.com/ Learn more about Dr. Joe Dispenza’s programs: https://drjoedispenza.com/ Listen to Dr. Sherry’s playlist to soothe and encourage you in the darkest moments of grief. https://open.spotify.com/playlist/0D54J2QG6HRw4UooIv7XxJ?si=a92a802155694506 Learn more about your ad choices. Visit megaphone.fm/adchoices

Getting enough protein is essential to good health. But how do you know how much you need daily? And what do high-protein meals actually look like? In this episode, JJ answers these questions. She talks about why collagen is important and how to use it, along with how these peptides support muscle maintenance. She also provides her top tips and tools for losing belly fat. Whether you’re curious about how to get more protein or collagen into your diet, you’ll want to tune into this short, informative episode! Full show notes: jjvirgin.com/optimizeprotein Try this Body Weight Calculator: https://healthyeater.com/ideal-body-weight-calculator Read My Blog: How Much Protein Should You Eat In A Day?: https://jjvirgin.com/how-much-protein/ Listen To My Podcast: What’s A Loaded Smoothie, And How To Make One: https://jjvirgin.com/main-podcast/whats-a-loaded-smoothie-how-to-make-one-ep-410/ Get The Nutrition You Need With My Protein Shakes: Paleo-Inspired And Plant-Based: https://store.jjvirgin.com/collections/shakes Try My Collagen Peptides Powder: https://store.jjvirgin.com/collections/supplements/products/all-systems-glow-collagen Learn How To Use A Continuous Glucose Monitor: https://jjvirgin.com/how-to-use-a-continuous-glucose-monitor/ Learn How To Use A Body Fat Scale: https://jjvirgin.com/main-podcast/i-use-a-body-fat-scale-every-day-but-what-the-heck-do-all-the-different-numbers-mean-ep-317/ Listen To My Podcast Why You Want Brown Fat & How To Get It: https://jjvirgin.com/main-podcast/why-you-want-brown-fat-how-to-get-it-ep-433/ Learn More About Dr. Joe Dispenza’s Programs: https://drjoedispenza.com/ Read The Virgin Diet: https://store.jjvirgin.com/collections/books/products/the-virgin-diet-paperback Outsmart Sneaky Sugars With My Book Sugar Impact Diet: https://store.jjvirgin.com/collections/books/products/sugar-impact-diet-paperback-book Read My Blog To Learn How To Eat By The Plate For A Balanced Meal: https://jjvirgin.com/eat-by-the-plate/ Use code JJVIP1000 for $1000 off the Kooru Cold Plunge: https://www.koorucoldplunges.com/ Study: Resistance Training Combined with Collagen Supplementation: https://pubmed.ncbi.nlm.nih.gov/32164702/ Learn more about your ad choices. Visit megaphone.fm/adchoices

When it comes to healthy aging, many women forget to build muscle. However, according to fitness physician Dr. Eric Fete, that component is critical. Muscle building helps you look and feel better, but it’s also for everything else related to your health, too, including metabolism. Muscle is the foundation, the framework, to help you move and function and exercise and live a good life. And as we all get older, we all lose it. When you focus on building muscle, you’ll help support your blood sugar, insulin function, brain health, and more. In this conversation with JJ, Dr. Eric Fete shares his tips and how-tos for building muscles and having strong bones. He gives ideas for newbies, along with an easy, travel-friendly fitness hack that JJ swears by. Then, they discuss the role of nutrition in fitness and healthy aging. Their tips are simple and doable – but they aren’t what many women are focusing on. After that, Dr. Eric gives a quick primer on peptides – a great additional strategy for many health solutions. Peptides can enhance the body’s function in many ways; however, the foundation is nutrition and fitness. Just start with the basics, and then build from there for your best health possible, in your 40s and beyond! Whether you’re a fitness fanatic or a muscle-building newbie, you’ll want to tune into this information-packed episode! Full show notes: jjvirgin.com/dreric Get Dr. Eric’s FREE PRIME-X Muscle Guide and learn the basics of muscle growth: https://drericprimex.com/muscleguide Learn How To Make The Perfect Protein Shake in my blog: https://jjvirgin.com/how-to-make-the-perfect-protein-shake/ Listen to my podcast for The Best Exercises for Aging: https://jjvirgin.com/main-podcast/the-best-exercise-to-protect-you-as-you-age-ep-461/ I recommend the TRX Trainer: https://www.amazon.com/TRX-Suspension-Training-System-Travel/dp/B01LXL27XI/ref=sr_1_1_sspa?crid=YFZGX245L1 Dr. Eric’s video: Tactics to Avoid Sarcopenia: https://www.youtube.com/watch?v=NaeipKiFR84 Try my Collagen Peptides Powder: https://store.jjvirgin.com/collections/supplements/products/all-systems-glow-collagen Learn more about Dr. Eric Fete: https://drericprimex.com/ Learn now to Live Longer with Peter Attia: https://peterattiamd.com/ I use the Oura Ring to track my sleep: https://ouraring.com/ I use an Apple watch: https://www.apple.com/watch/ Camp Yoga in Tampa: https://www.welovecamp.com/yoga Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, JJ touches on four topics. First, how do you choose fats that are good for you? JJ explains why you might already be getting healthy fat in your diet, and how to choose the healthiest sources. She also gives guidance on taking supplements while doing a clean fast, answers a community member’s question about controlling blood sugar and insulin, and shares how to choose a healthy nut butter (or how to easily make your own!). Full show notes: jjvirgin.com/healthyfats How to Build A Balanced Meal: Eat by the Plate: https://jjvirgin.com/eat-by-the-plate Support your body’s natural ability to sleep better with Sleep Candy™: https://store.jjvirgin.com/collections/supplements/products/sleep-candy Monitor your blood sugar with the continuous glucose monitor, I recommend: Nutrisense: https://jjvirgin.com/nutrisense How to Use A Continuous Glucose Monitor: https://jjvirgin.com/how-to-use-a-continuous-glucose-monitor/ Measure your body composition accurately with this Tanita® scale: https://amzn.to/3BNPJ2z Get all your foundational nutrients with Daily Essentials Multi + Omegas: https://store.jjvirgin.com/collections/supplements/products/daily-essentials-multi-omegas What to Eat and When for Muscle Mass: https://jjvirgin.com/main-podcast/what-to-eat-when-to-eat-and-why-for-muscle-mass-ep-494/ Track your sleep and other health factors with an Oura Ring: https://ouraring.com/ Apple Watch: https://www.apple.com/watch/ Garmin: https://jjvirgin.com/main-podcast/what-supplements-do-you-suggest-for-my-not-perfect-nutrition-regimen-ep-486/#:~:text=Apple%20Watch-,Garmin,-Click%20here%20for Recipe: Berries with Cacao-Nut Butter Spread: https://jjvirgin.com/recipe-berries-cacao-nut-butter/ Recipe: Fresh Fruit with Cinnamon Almond Butter: https://jjvirgin.com/recipe-fresh-fruit-cinnamon-almond-butter/ I get a DEXA body scan twice a year: https://dexascan.com/ I take Reignite Wellness­™ Magnesium Body Calm: https://store.jjvirgin.com/collections/supplements/products/magnesium-body-calm Try Bragg’s Apple Cider Vinegar: https://amzn.to/3JIXpHp Try Designs for Health Berberine Synergy, a Metabolic, Cardiovascular + Liver Support Supplement: https://amzn.to/43NiSGu Learn more about your ad choices. Visit megaphone.fm/adchoices

Inflammation is a major threat to your health. In this episode, JJ discusses seven reasons inflammation makes fat loss nearly impossible, she reveals the one food you may be eating that can exacerbate your symptoms without you realizing it, and how you can reduce inflammation to feel better again. She also reveals the single most important thing you can do to make fat loss possible again in your body. Full show notes: jjvirgin.com/secretkiller Get your healthy omega-3s with Omega Ultras™: https://store.jjvirgin.com/collections/supplements/products/omega-ultras Read The Virgin Diet to discover how to eliminate 7 foods that cause inflammation: https://store.jjvirgin.com/collections/books/products/the-virgin-diet-paperback Get my Sweet Treats Recipe Guide, with 15 recipes to satisfy your sweet tooth without problematic ingredients: https://jjvirgin.com/sweet-treats-recipe-guide/ Read my book Sugar Impact Diet and retrain your sweet tooth: https://store.jjvirgin.com/collections/books/products/sugar-impact-diet-paperback-book Learn more about your ad choices. Visit megaphone.fm/adchoices

Transformational speaker and author Tricia Nelson joins JJ in today's podcast to talk about how to break free from the emotional eating trap. Tricia shares her own journey with food addiction, including how she lost 50 pounds and changed her life by identifying and healing the underlying causes of her emotional eating. Listen to find out how to tell if you have an issue with emotional eating or food addiction, why it's key to go beyond dieting and address the root cause of the problem, plus the simple steps you can take to heal your hunger and put an end to destructive eating for good! Full show notes: jjvirgin.com/healyourhunger Get Tricia Nelson’s free quiz to find out where you fall on the emotional eating spectrum: https://healyourhunger.com/are-you-an-emotional-eater-or-food-addict/ Learn more about Tricia Nelson: https://healyourhunger.com/ Read Heal Your Hunger by Tricia Nelson: https://www.amazon.com/Heal-Your-Hunger-Simple-Emotional/dp/B08N1KHX3Z/ref=sr_1_1?keywords=heal+your+hunger+by+tricia+nelson&qid=1656081829&sprefix=heal+your+hunger+%2Caps%2C96&sr=8-1 Try my 7 day protein first challenge for a stronger and leaner you: https://jjvirgin.com/proteinfirst Try Emily Fletcher’s Ziva Meditation technique for mindfulness and meditation: https://zivameditation.com/ Read my book The Virgin Diet to reclaim your health and reset your metabolism: https://store.jjvirgin.com/collections/books/products/the-virgin-diet-paperback How to Make the Most of Every Bite You Eat: https://jjvirgin.com/digestive-enzymes-make-every-bite/ Learn more about your ad choices. Visit megaphone.fm/adchoices

If you struggle with weight gain, JJ recommends a new way of using the scale to better maintain your weight loss. She also talks about some of her personal struggles with weight—yes, it happens to the best of us! You’ll also hear her thoughts on Dr. Hyman’s Pegan Diet, what it means to cross-train your diet, and why you want to use different diets to achieve specific goals, such as helping support leaky gut syndrome or breaking through your sugar addiction. Learn more about your ad choices. Visit megaphone.fm/adchoices

You know too much sugar is bad for you. But, you might not be aware of the sneaky ways that it gets into your food—even the kind you think is healthy! If you have poor blood sugar control, there will be serious consequences, so it’s critical to address what’s at the end of your fork. In this episode, JJ reveals tips and tools to discover what foods may be sending your blood sugar off the rails. When you normalize your blood sugar levels, you’ll look and feel better, reduce your risk of diabetes and heart disease, boost your energy, stabilize your mood, and more! Learn more about your ad choices. Visit megaphone.fm/adchoices

The trifecta of menopause, metabolism, and blood sugar seem to conspire against women as they age. Around 40 to 45, women’s blood sugar control begins to shift. One of the first signs is that the body doesn’t recover as quickly. As it continues, imbalanced blood sugar can lead to menopause complaints like weight gain, anxiety, and mood shifts. But there’s a way to fight back. Dr. Beverly Yates, an internationally recognized speaker and expert in diabetes, menopause, and metabolism, explains how women can regain control for improved energy and health by learning how to easily balance their blood sugar. She recommends using a continuous glucose monitor to better control the hormonal fluctuations and have a better day. This conversation explains ideal blood sugar levels, so you know what to look for. You’ll also learn why she thinks baseline blood sugar is higher in women today than it has been historically. Dr. Yates’ mother used to say, “Growing older as a woman isn't for the faint of heart.” But, this conversation with JJ Virgin and Dr. Yates provides an uplifting view on how your outlook on life begins to change as you enter menopause, plus tips to help you can easily regain control, so you don’t cause continuous harm to your body. Get Dr. Yates - FREE GUIDE - Continuous Glucose Monitors: Tips, Insights, And FAQs https://go.naturalhealthcare.com/cgm-ebook Learn more about your ad choices. Visit megaphone.fm/adchoices

Many folks think they have a slow metabolism because of low energy or difficulty losing weight. But you won’t truly know until you have the right tools to test. In this episode, you’ll learn about using a Bod Pod and body composition scale to get an accurate picture of your metabolic health, plus the role your thyroid plays in all of this. JJ also shares some quick tips on how you can kick up your basal metabolic rate (BMR) to get a faster metabolism and burn more calories throughout the day. Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you looking to lose fat and build muscle? In this episode, JJ shows you how to find and track your healthy body fat percentage… because what you measure, you can improve. You’ll learn why weight is only one measurement of being healthy. what body composition is, how to use testing to fine-tune fat loss and muscle gain, the critical focus for fat loss (it’s not your weight), how to find your ideal body fat range, and the most accurate body composition analysis and what it reveals. Plus, you’ll learn why a bathroom scale isn’t ideal to determine your weight (do this instead), how often you should weigh and measure, the biggest way to improve your body composition (it’s not diet and exercise), why cutting calories isn’t ideal for fat loss, what to eat to build muscle and burn fat, the best exercise for healthy body composition, and the critical key to creating lasting change in any area of life. Learn more about your ad choices. Visit megaphone.fm/adchoices

Healthy aging isn’t just about slowing down the aging process. You also want to age powerfully and create vibrant health as you move into your 60s, 70s, and beyond. In this episode, JJ talks with James Schmachtenberger, co-founder and CEO of Neurohacker® Collective, a company focused on making groundbreaking products for health and well-being through complex systems science. Listen up as James defines what senescent cells are (and why cellular senescence holds the key for healthier aging), why longevity starts on the cellular level, how “health span” can help you age better, the correlation between joint pain and senescent cells, and how intermittent fasting and autophagy impact aging. You’ll also learn why you may need supplements to be healthy, why toxins and stress can accelerate aging, the key between mitochondrial health and longevity, why supporting NAD metabolism is a key part of healthy aging, the connection between aging and muscle, the best type of exercise, and why our food today lacks the nutrients it had 100 years ago. It’s never too early to focus on the aging process. In this information-packed episode, you’ll learn the top tools and strategies to support longevity and age powerfully. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, JJ answers Kathy’s Facebook question about how to make a smoothie that keeps you full and focused for at least 4 hours. Tune in to learn the best fluids (including specific brands and varieties) for your smoothie, the magic trifecta that helps crush hunger and cravings, how to create an amazing milkshake-like texture to your loaded smoothies, plus the perfect amount of protein, fat, and fiber to include in your smoothie. Plus, JJ reveals her banana trick to get the most nutrients, the best fruit smoothie recipe, the secret smoothie hack to help keep your blood sugar balanced, and how to thicken a smoothie (or make it thinner). With these tips, you’ll create a loaded smoothie that helps you stay satisfied and energetic for 4 - 6 hours. Learn more about your ad choices. Visit megaphone.fm/adchoices

Optimizing your blood sugar is the #1 thing you can do to get healthy. In this episode, JJ shows why a continuous glucose monitor (CGM) can help you see patterns in your blood sugar levels so you can optimize weight loss, overall health, and more. Tune in to learn how to use a CGM, the surprising truth about how much glucose your body needs, why snacking (even healthy snacks!) keeps your blood sugar and insulin high, how insulin can help or hurt you, and simple ways to help manage prediabetes or insulin resistance. Plus, you’ll discover the best way to know whether you have high blood sugar, the best thing you can do to manage your blood sugar, what your blood sugar tells you (and the ideal numbers you should aim for), the critical red flag for diabetes, how to satisfy your sweet tooth without skyrocketing your blood sugar, and how to optimize sleep and stress to help manage blood sugar. Learn more about your ad choices. Visit megaphone.fm/adchoices

As a society, we're aging beyond our years. Our "immune age" has surpassed our chronological age and life expectancy has gone down, making it more important than ever to prioritize the health of your immune system. In this information-packed episode, world-renowned nutritional medicine expert and founder of both the Institute for Functional Medicine and Big Bold Health, Dr. Jeff Bland, joins JJ to discuss the steps you can take to move the needle on your immune health. Bland shares what we learned about immune health during the pandemic and how we can apply it to the future. You'll learn about the biggest factors driving our immunological age, how immune health and metabolic health are closely linked, how both our internal and external environments are contributing to more common autoimmune diseases, and the impact that trauma can have on immune function. Plus, you'll be introduced to a new nutritional powerhouse that offers incredible immune support—Himalayan tartary buckwheat. Get Dr. Blands FREE The Immuno-Identity™ Quiz https://bigboldhealth.com/quiz/ Learn more about your ad choices. Visit megaphone.fm/adchoices

It can be confusing to know how to shop smart for the best and healthiest quality animal protein at the grocery store. When it comes to seafood, you have to know if you can trust the source to make sure you’re purchasing fish that’s raised and fed properly. In this episode, you’ll learn what to look for at the supermarket, which types of fish to prioritize and avoid, and the helpful foods to add to your diet to help counteract any heavy metals like mercury consumed in certain fish. Learn more about your ad choices. Visit megaphone.fm/adchoices

Having a vibrant brain is key to your quality of life, especially as you grow older. In this episode, JJ shares 5 simple things you can do to support your brain to help reduce your risk of developing brain-related diseases. You’ll learn how brain health starts in your gut, why fatty fish should be on your plate (and ways for vegans and vegetarians to get these healthy fats), how eating your veggies can help promote cognition, the best berries to support your memory, and the #1 nut that studies have linked to better cognitive test scores. Plus, you’ll hear JJ’s story about her son’s brain injury and how he healed, how coffee and tea impact your brain (this may surprise you!), the meal timing strategy to boost mental function, the top time to eat carbs for better sleep, and how to combine intermittent fasting with exercise to promote brain health. It’s never too early to start supporting a healthy brain, so tune in to this fun, informative episode! Learn more about your ad choices. Visit megaphone.fm/adchoices

The majority of folks let their fears get in the way of the things they want to achieve in life. But the truth is, even the highest-achieving people have the same anxiety and hesitation. Most people aren’t born ready to go for their biggest goals. The key is figuring out how to bypass other people’s opinions—and your own limiting beliefs—to step into a success mindset that can put you on the fast track to your best life. Lisa Bilyeu, co-founder and president of Impact Theory Studios and author of Radical Confidence, speaks with JJ in this episode about how you can develop the courage to go for the gold—without talking yourself out of it. Listen to hear Lisa’s best strategies for turning your inner voice from critic to coach. You’ll learn how to assess the credibility of criticism, figure out the steps needed to reach your goals, and gain a better understanding of what your negative self-talk is really trying to tell you. Confidence is the result of taking action, and this episode lays out the steps to improving self-worth so you can overcome any obstacle on the way to your dreams. Get Lisa’s FREE 4-Part Confidence Workshop http://4stepsworkshop.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

There are dozens of names for sugar, how are you supposed to know which kind is safe to eat? JJ answers this common question with the dangers of the different types of artificial sweeteners, the type of sugar that can lead to health challenges like fatty liver disease and elevated triglycerides, the flavor that can help take your sweet tooth away, and her top ingredient choices for adding sweetness without the blood sugar spike. Learn more about your ad choices. Visit megaphone.fm/adchoices

Glowing, healthy skin starts with what goes on the end of your fork. In this episode, JJ reveals her top strategies to age powerfully and prevent wrinkles, fine lines, blemishes, and other skin problems that may occur as you get older. You’ll learn the right amount of sun exposure to protect your skin, the best kind of alcohol if you imbibe, foods that may cause acne (and how to prevent skin breakouts), and the anti-inflammatory nutrient that one doctor recommends for healthy skin. Plus, you’ll hear about the top skin-boosting ingredients to add to your loaded smoothie, the best foods for glowing skin, how coffee and chocolate can support skin health (if you choose the right kinds), the gut-skin connection, how fiber can boost skin health, and why intermittent fasting can give you glowing skin. Your skin reveals so much about your overall health. With these strategies, you have everything you need to support skin health at any age. Learn more about your ad choices. Visit megaphone.fm/adchoices

What have you done for your brain today? That's the question we should all be asking ourselves every day, according to our guest, cofounder of The DNA Company, Bryce Wylde. A lot of conversations in wellness revolve around taking care of ourselves in order to have the longest, healthiest lives. But rather than focusing on lifespan, what we really should be focusing on is ""brain span."" A long life doesn't necessarily equate to a positive quality of life, and Bryce speaks with JJ about how to support your cognitive abilities for as long as possible. In this episode, you'll learn about what you can do naturally to achieve a long brain span, how to test for brain function and volume, what can cause shrinkage in the brain that may lead to neurodegenerative disease, and how leaky gut can lead to a leaky brain. Plus, you'll hear nutrition recommendations that can have a massive impact on the brain, the importance of supplements (because you can't always get enough nutrients through food), how to determine whether you're in or out of a fight-or-flight state, and the benefits of the Japanese practice of forest bathing. Grab a FREE download of Bryce’s latest book: Brainspanners (use password: getmorebrainspan) https://wyldeonhealth.com/brainspanners/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Chronic inflammation is a silent killer, but there are ways you can monitor for this before your health is negatively impacted. In this episode, JJ answers a community member's question on how to test for inflammation. You'll learn which lab test to ask your doctor for, how you can monitor inflammation at home using a body composition scale, and the anti-inflammatory food swaps to make to help address inflammation in the body. Learn more about your ad choices. Visit megaphone.fm/adchoices

Your liver helps digest food, stores energy, plays an important role in blood sugar metabolism, and performs hundreds of other vital functions… and yet, we don’t pay much attention to this hardworking organ until something goes wrong. In this episode, JJ shares 9 simple, effective ways to optimize liver health. You’ll learn the big culprit behind nonalcoholic fatty liver disease (NAFLD) and what you can do to support a healthy liver, foods that are good for your liver, the right tests to measure liver health, liver-supporting benefits of oats, and JJ’s favorite liver-supportive non-starchy veggie. Plus, you’ll learn how leafy greens can boost antioxidants, the surprising fruit that helps neutralize toxins, the best supplements to support liver health, the benefits of coffee and green tea for your liver, and the meal-timing strategy that one study shows may help reduce your risk of liver problems. These strategies give you everything you need to give your liver the love it deserves! Learn more about your ad choices. Visit megaphone.fm/adchoices

Is your gluten-free diet actually making your health worse? Many folks who take this route don't have the right information on which foods to swap in, and they end up in the ""healthy"" food aisle loading up their cart with GF cookies and cupcakes thinking it'll make a difference. Dr. Tom O'Bryan is a world-renowned expert on food sensitivities, environmental toxins, and autoimmune diseases. He joins JJ for a discussion on where people go wrong when they go gluten-free. You'll learn about surprising research that shows how a poorly executed gluten-free diet changes your microbiome and impacts your mortality risk, the five pillars in the development of chronic inflammatory disease, environmental triggers to be mindful of in your health, how some foods may impact fertility, and so much more. But it's not all doom and gloom! Dr. Tom also talks about the tests you can take that are the most accurate for determining your intolerances to wheat and gluten. He also shares his recommendations for an actually-healthy gluten-free diet that provides all the probiotics and prebiotics your gut needs to thrive, including the right foods to eat and how to cook them. You won’t want to miss this episode! It’s jam-packed with helpful, science-backed information to help protect your family's health for many years to come. Get Dr. Tom’s FREE 3-Step Gut Reboot https://thedr.com/gut-reboot-guide/ Learn more about your ad choices. Visit megaphone.fm/adchoices

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Lean muscle helps you burn fat, balance your blood sugar, age powerfully, and so much more. In this episode, JJ reveals how building muscle starts in your kitchen. You’ll learn how much protein you need to gain muscle and lose weight, why food timing matters, the best scale to measure lean muscle, the top paleo protein sources, and the best plant-based protein sources for vegans and vegetarians. Plus, JJ shares how to make the perfect muscle-building meal, foods to eat to gain muscle, the #1 beverage to promote muscular strength, and how to optimize protein around your workout. As JJ says, it’s never too late to build and maintain strong muscles… all by what goes on the end of your fork! Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Mike Dow is a neurotherapist and JJ's co-star from the hit TLC show Freaky Eaters. He joins JJ today to talk about the inspiration behind his new book, Heal Your Drained Brain, and how the demands of today's modern world are leaving us stressed out and exhausted. Listen as Dr. Dow explains the 4 subtypes of drained brains and the long-term consequences that can wreak havoc on your health, as well as the diet and lifestyle strategies that can help you balance your stress hormones and brain chemicals so you can feel good again. Plus, you don't want to miss Dr. Dow's advice on exercise – it could be a lifesaver! Get Dr. Mike Dow’s free Drained Brain Quiz https://www.rachaelrayshow.com/lifestyle/health/26351_how_drained_is_your_brain_quiz_from_dr_mike_dow_book_on_anxiety Learn more about your ad choices. Visit megaphone.fm/adchoices

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Supporting a healthy heart and reducing your risk of heart disease starts with what you eat. In this episode, JJ shares her top 5 needle movers for heart health. You’ll learn about the most important lifestyle risk factor for heart disease and stroke, the #1 thing you need to increase for a healthier heart, the best foods to help manage blood pressure, why low-fat diets are a disaster for heart health, and the best oil for a healthy life. Plus, JJ reveals why protein is critical, how wine can support heart health (if you choose this kind), how intermittent fasting impacts cardiovascular disease, and the most effective exercise to keep your heart healthy. Focusing on your heart health helps you make the most of your years… and this informative episode provides the tools you need to do that. Learn more about your ad choices. Visit megaphone.fm/adchoices

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Stevia is one of the natural calorie-free sweeteners that I recommend in place of the nasty refined sugars that spike your glucose levels and create a cascade of health problems. In this episode, I explain how to use it smartly so you don't inadvertently stimulate your sweet tooth, and you'll learn how to retrain your taste buds to keep nagging sugar cravings at bay Learn more about your ad choices. Visit megaphone.fm/adchoices

When you’re feeling down or anxious, food can feel like your best friend. But let’s be honest: many times, we choose the wrong foods that can leave us feeling worse. In this episode, JJ shows you how smart food choices can boost your mood and ward off the blues. You’ll learn why comfort foods can crash your mood, how stable blood sugar levels stabilize your mood, why feeling good starts in your gut, how chocolate can boost your mood (but only if you eat THIS kind), an easy intermittent fasting plan that gets great results, plus one food for a healthy mood that may surprise you. As JJ says, “there is no health without mental health.” Utilizing these strategies can help stabilize your mood… and it all starts on the end of your fork! Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Jade Teta is an integrative physician, author, and sought-after expert in the area of metabolism. He's here to talk about the ins and outs of the female metabolism, and how that can impact weight loss! Listen to find out how a woman’s metabolism is different than a man’s, as well as the hormonal changes that occur during perimenopause and menopause, and how to fine-tune your diet and exercise habits at different life stages. Dr. Teta also explains the effect of stress on your metabolism, and why incorporating relaxation and stress-reducing activities into your routine is key to maintaining a healthy weight. Dr. Teta gives you tons of tips and tools to optimize your metabolism at any age! Get Dr. Jade Teta’s FREE Metabolism Course (use code: jadefree at checkout) https://www.jadeteta.com/offers/SC6NBR2s/checkout Learn more about your ad choices. Visit megaphone.fm/adchoices

While JJ always recommends starting any health journey with your diet, you're not always going to get the nutrition you need from food for a variety of reasons. If your meals have been less-than-stellar, you'll learn in this episode the basic vitamins and supplements JJ recommends to provide a helpful foundation while you work towards a healthier meal plan. Learn more about your ad choices. Visit megaphone.fm/adchoices

Autoimmune diseases like Hashimoto’s thyroiditis occur when your immune system goes haywire and attacks your healthy tissues (in this case, your thyroid). What you eat can have a huge impact on Hashimoto’s and other autoimmune conditions and boost your metabolism. In this episode, you’ll learn about the “healthy” foods that can contribute to autoimmune thyroid disorders, the connection between blood sugar imbalances and Hashimoto’s, and the trifecta to eat at every meal to support your thyroid. Plus, JJ discusses the misunderstanding about cruciferous vegetables and thyroid problems, the controversial nutrient for thyroid health, the most important thing to do for thyroid function, how intermittent fasting affects your thyroid (and why you want to be cautious about doing it), and the link between thyroid function and toxins, gut issues, and nutrient deficiencies. Whether you have an autoimmune condition like Hashimoto’s or want to keep your thyroid and immune system healthy, this episode provides simple action steps to support your health… one forkful at a time. Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever wondered why you eat a healthy diet but can’t lose weight? Or maybe you’re curious about what steps you should take to prevent disease, slow aging, and perform at your best. The answers lie in the 22,000 genes that make up your genetic code. In this informative episode of Ask the Health Expert, JJ speaks with Kashif Khan. Khan is CEO of the DNA Company, where unique insights into the human genome pioneer personalized medicine. Here, Khan discusses how your unique DNA can become your personal roadmap to living healthily. Listen as he shares his personal story about how being sensitive to pollutants created crazy migraines (so bad he had to be driven home from work), eczema, psoriasis, depression, and gut issues. Determined to find solutions, he looked through his own genome to find root causes. What he discovered was fascinating. You’ll learn why your DNA is your body’s instruction manual, how genes determine how you lose weight, how a toxic burden can impede sleep, and why healthcare gets female hormone health wrong. Plus, Khan discusses the single reason why you can't lose weight (even when you’re doing everything right), how a genetic predisposition can determine hunger and cravings, and how to stop stress eating. Genetic testing can pinpoint what you need to do with diet, lifestyle, and environment to live longer… and live longer better. Whether you’re struggling to lose weight, want to reduce your risk of disease and live longer, or you’re curious about how genetic testing can support things like sleep, diet, hormones, fitness, mood, and immunity, you won’t want to miss this information-packed epis Get Kashif’s FREE Sleep Report and Sleep Better TONIGHT (Use code SLEEPSPECIAL for 100% off at checkout) http://thednacompany.com/sleepspecial Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of Ask the Health Expert, JJ answers Maddie’s Facebook question, “What is the most accurate test for food allergies?” You’ll learn what separates a true food allergy from food intolerance, JJ’s favorite food sensitivity test, what testing ultimately reveals, what you should do before you test, signs and symptoms of food intolerance, the top foods that people respond to (which led JJ to write The Virgin Diet), and what doesn’t always show up on testing that can contribute to gut permeability. Plus, JJ reveals what makes your gut leaky (it’s not just food!), the right nutrients to help heal your gut, how long you should wait before you rechallenge a particular food, and the limitations of testing. If you’re curious about food intolerance and how testing and/ or elimination diets can help you, you’ll want to tune into this short, informative episode! Learn more about your ad choices. Visit megaphone.fm/adchoices

When your hormones are out of balance, those imbalances can impact your mood, weight, sleep, stress, normal blood sugar metabolism, and much more. In this episode, JJ shows you how to get your hormones to work for you so you can lose weight and feel better. You’ll learn why sugary foods make stress worse, the hormone solution that works almost all of the time, how “healthy” foods can create hormonal havoc, and JJ’s secret to keeping your favorite foods (while getting healthier). Plus, you’ll discover the simple way to find healthy blood sugar metabolism and balance your hormones in just 3 weeks, the secret to balancing your hormones every time you eat, why snacking is the enemy of hormone balance, and the meal timing strategy that can be a “miracle worker” for your hormones. Studies show that 80% of women suffer from hormonal imbalances. With these strategies, you’ll have more energy, less stress, better sleep, weight loss, and so much more… all by balancing your hormones. Learn more about your ad choices. Visit megaphone.fm/adchoices

Samantha Harris is an author, Emmy-winning TV host, and wellness enthusiast. After being blindsided by a breast cancer diagnosis at the age of 40, Samantha started investigating to discover why it could have happened and how to take back her health! Listen as Samantha shares the story behind her cancer diagnosis and the lessons she learned throughout her healing journey that inspired her to write her book, The Healthiest Healthy. Samantha also explains why you need to be aware of hidden toxins that are lurking in your beauty and cleaning products, plus she reveals her top nutritional and mindset tips for preventing illness and feeling your best. Find out how to be your own health advocate and live a long, vibrant life! Get Samantha's FREE Keep Off Your Bod List Get Samantha's FREE Chemicals To Cut List Your Healthiest Healthy https://jjvirgin.com/wp-content/uploads/2019/01/Keep-Off-Bod_Your-Healthiest-Healthy-by-Samantha-Harris.pdf https://jjvirgin.com/wp-content/uploads/2019/01/Chemicals-To-Cut-List_Your-Healthiest-Healthy-by-Samantha-Harris.pdf Learn more about your ad choices. Visit megaphone.fm/adchoices

When it comes to evaluating body composition, measuring tape and skin fold calipers don’t provide a full picture. Your BMI doesn’t, either, because what we really want to know is what makes up the weight you see on the scale, where your body fat is, and whether that body fat percentage is healthy or unhealthy. In this episode, JJ explains how to more accurately assess your body composition, including the tools to use, the markers to look for, and ideal numbers for men and women. Learn more about your ad choices. Visit megaphone.fm/adchoices

Fatigue, headaches, skin problems including acne, joint pain, brain fog, and cravings can all be connected to gut health. In this episode, JJ explains why digestive health issues like leaky gut could be the culprit that holds your weight and health hostage. You’ll learn why our modern diet has wreaked havoc on gut health, the best way to get more fiber, why cold foods can be harder for your gut to break down, and the healing power of fermented foods, bone broth, and healthy fats. Plus, you’ll learn the connection between hydration and gut health (including JJ’s favorite tea for gut healing), why antacids can do more harm than good for acid reflux, why intermittent fasting supports a healthy gut, the #1 way to break a morning fast, and why eating breakfast can help you lose weight. “All disease begins in the gut,” Hippocrates said over 2,000 years ago. You’ll learn why – and how to help heal your gut – in this information-packed episode. Learn more about your ad choices. Visit megaphone.fm/adchoices

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Has life thrown you serious curveballs? With the right mindset, we can overcome those challenges and be better than ever. In this special episode of Beginnings and Breakthroughs, JJ talks with guest, Jennifer Love, about hope, miracles, overcoming adversity, and finding resiliency. Tune in to hear Love’s moving story about being thrown off a horse in May 2021, which crushed her spine. Doctors told her that she had a 10% chance that she would ever walk again. Through tenacity and resilience, Love became determined to beat the odds and become stronger than before. Here, she shares the mindset she used to approach her emergency surgery, how setting clear intentions kept her strong, and how she found the power to create the life she wanted. Plus, Love shares how her daily ritual – including visualizing, breathing, and journaling – sets a powerful foundation for her day, the healing power of meditation, and how she creates the perseverance and resilience to stay strong. You’ll also hear JJ’s journey with her son Grant, who was the victim of a hit-and-run accident, and why JJ believes we’re never better than when we’re challenged. As CEO of the Living Well Wealthy Institute, Love’s mission is to help world leaders become emotionally and financially liberated by upgrading their human mastery. She’s living proof that with determination, hope, and resiliency, you achieve anything and be your best self. Whether you’ve been through a life-changing event like Love or you love personal development stores and need a shot of inspiration to be your best you, you don’t want to miss this very special episode. Learn more about your ad choices. Visit megaphone.fm/adchoices

Stress and anxiety are at epidemic levels. But you can make your body more resilient to whatever life throws out at you… and it all starts with food. In this episode, JJ reveals why good nutrition can help 30% of mental health challenges (according to one top brain doc), the #1 way to help blood sugar, what should go first on your plate, why grass-fed meat can help brain health, and the difference between smart carbs versus dumb carbs. Plus, you’ll learn why you crave chocolate when your mood’s low (and how to get the right kind), the key nutrients to help you better manage stress, how green tea can help melt stress and nervousness, and why anxious eating only makes you more stressed. You can’t eliminate stress and anxiety, but you can lessen their impact… beginning with the end of your fork. Learn more about your ad choices. Visit megaphone.fm/adchoices

Nagina Abdullah is a health and weight-loss coach, and she struggled with her weight and energy levels for her entire life. As she began to add spices to her meals to make healthy eating more flavorful and sustainable, the extra pounds began to melt away and Nagina felt better than ever before. Listen as Nagina explains how chronic inflammation can block weight loss, plus the spices and foods you should be adding to your menu to help reduce inflammation, boost your metabolism, and jumpstart fat-burning again. Get all of Nagina's top tips and shortcuts to help you incorporate the power of spices into your busy routine! Get Nagina Abdullah’s free Sweet Spice Cheat Sheet https://masalabody.com/JJVirgin/ Learn more about your ad choices. Visit megaphone.fm/adchoices

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Most people don’t give bone health the attention it deserves until it’s too late. But as JJ explains here, being frail, suffering fractures, and getting osteoporosis aren’t inevitable consequences of getting older. In this episode, you’ll learn how to take control of bone health to prevent bone loss, including recognizing the signs and symptoms of osteoporosis. You’ll learn why strong bones are critical for being healthy, why bone loss accelerates after age 50, the risk factors beyond age for bone loss, and why calcium alone isn’t enough for strong bones (and what nutrients you need). JJ also reveals the #1 macronutrient for strong bones that you probably aren’t getting enough of, how weight loss can weaken bone density (and how to prevent that), and the best exercise for maintaining strong bones. Healthy bones are vital for aging powerfully, so don’t miss this information-packed episode to take control of bone health today. Learn more about your ad choices. Visit megaphone.fm/adchoices