What I Actually Eat in a Day: My Daily Nutrition Routine for Women Over 40

After decades of working with thousands of women and perfecting my own health journey, I'm sharing with you exactly what fuels my body every single day. This isn't some Instagram-perfect fantasy—this is my real-world daily nutrition routine for women over 40 that travels with me 70% of the time and has helped me maintain muscle mass, energy, and metabolic health as I've aged.

From my morning coffee ritual (yes, it's actually a health food!) to my strategic supplement timing, I'm walking you through every meal, every supplement, and every decision that keeps me strong and energized. You'll discover why I choose certain proteins over others, how I time my carbs for better sleep, and the game-changing supplement that increased my muscle protein synthesis by 18% in just three weeks. This daily nutrition routine for women over 40 isn't about restriction—it's about optimization, and I'm sharing the behind-the-scenes strategies that actually work.

What you’ll learn:

• The exact morning routine that sets up metabolic success, including why timing your first meal matters for hormone balance

• My loaded protein smoothie formula and yogurt alternative that keeps me satisfied for hours (plus the surprising cereal I add for extra fiber and protein)

• The revolutionary follistatin supplement that helped me gain 2.5 pounds of fat-free mass in just two months—and why this matters more as we age

• How to structure lunch and dinner for optimal muscle maintenance, including my foolproof leftover strategy that saves time and supports your goals

• The complete supplement protocol I use for energy, joint health, and mitochondrial support

• Why I eat more carbs at dinner for better sleep and how to create the perfect hormonal winner meal

• My travel-friendly backup plans that maintain consistency whether I'm home or on the road 

• The evening supplement routine that optimizes recovery and prepares your body for restorative sleep

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Full show notes (including all links mentioned): https://jjvirgin.com/whatfuelsme

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