16. JJ Virgin: The Real Reason You’re Not Building Muscle (+ What to Do Instead)

Dec 17, 2024

Join JJ Virgin, a four-time New York Times best-selling author and a leader in fitness and nutrition, as she shares her insights on muscle health and longevity. Discover why muscle maintenance is vital for metabolism and strength. JJ emphasizes the power of high-intensity interval training for achieving fitness goals and offers practical advice on protein intake. She reveals how to customize workouts for any lifestyle, while discussing the importance of supplements like creatine for women. Tune in to uncover strategies for optimized health and better workouts!

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ADVICE

Lift Weights, Women!

Lift weights to boost metabolism and get tighter muscles.
Don't worry about getting bulky; prioritize strength over thinness.

ANECDOTE

Strong vs. Skinny

JJ Virgin shares a story about being told to lose weight as a teenager despite already being fit.
This experience led her to choose strength over skinniness and changed her life's trajectory.

ADVICE

Muscle as a Retirement Account

Build muscle like a retirement account; pack on as much as possible.
Women should aim for two pounds of muscle gain per month.

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Ever find yourself putting in the time at the gym, only to feel like you’re barely moving the needle? Or notice that staying in shape seems to get tougher every year? Here’s the thing: muscle health is the backbone of your metabolism, strength, and long-term vitality, but it’s often the missing link in most people’s routines.

In this episode, I’m thrilled to sit down with JJ Virgin. Together, we dive into why muscle matters for more than just strength, how to use high-intensity interval training to hit your fitness goals faster, and practical hacks for optimizing your protein intake—no more wasting time on ineffective routines. JJ Virgin is a leading voice in health and fitness, a best-selling author, and a nutrition and exercise expert. With over three decades of experience, she is dedicated to helping people maximize longevity and metabolic health through science-based, personalized strategies. As a pioneer in the field of powerful aging and fitness for women, JJ blends science and practical advice to promote a strong, active approach to aging.

➡️ If you're ready to understand how to work with your body’s natural strengths instead of fighting against it, this is the episode for you.

Listen to the full episode of Extended with Dr. Shah for more insights!

We Also Discuss:

(00:00) Expert Insights on Fitness and Nutrition (04:07) Strength Training for Longevity (28:45) Building Muscle and Custom Training (49:18) Travel-Friendly Workout Tips (01:01:44) Nutrition Strategies for Muscle Growth (01:36:26) Hormone Health in Menopause

Thank You to Our Sponsors:

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TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to https://www.truniagen.com/
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Learn more about Dr. Shah:

Website: https://www.drshah.com/

Clinic: https://www.next-health.com/

Instagram: https://www.instagram.com/darshanshahmd/

Learn more about JJ. Virgin: Website: https://jjvirgin.com/Instagram: @jj.virgin