In this eye-opening episode, I'm spilling the tea on five major fitness mistakes that could be sabotaging your results, especially if you're a woman in midlife like me. From not lifting heavy enough (ladies, it's time to embrace those weights!) to skimping on protein, I'm sharing the latest research and my personal insights to help you break through those frustrating plateaus. We'll dive into why focusing on weight loss instead of fat loss is a recipe for disaster, and I'll reveal my secret weapon for recovery that's been a total lifesaver during my recent globe-trotting adventures. If you're ready to reclaim your strength, boost your metabolism, and age powerfully, this episode is your roadmap to success. Trust me, your future self will thank you for tuning in!

What you'll learn:

- Why lifting heavy is crucial for women over 40 and how it impacts bone density

- The protein hack that can counteract age-related muscle loss

- How to avoid the common pitfall of losing muscle while trying to lose weight

- The truth about recovery and why it's especially important for midlife women

- A game-changing supplement that can improve everything from muscle strength to jet lag

- The importance of tracking body composition instead of just weight

- Simple strategies to optimize your fitness routine for maximum results

Full show notes: https://www.jjvirgin.com/5FitnessMistakes

7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst

Reignite Wellness™ Amino Power Powder: https://reignitewellness.com/products/amino-power-powder

Shop Apple Watches: https://amzn.to/43dn8QV

Shop Oura Rings: https://ouraring.com/

Oxiline bioimpedance scale: https://oxiline.shop/product/scale-x-pro/?ref=mza2ntv

Omron Body Composition Scale: https://amzn.to/3IzidAc

Reignite Wellness™ Clean Creatine Powder: https://reignitewellness.com/products/clean-creatine-powder

Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance

Study: Performance and Physiologic Adaptations to Resistance Training: https://journals.lww.com/ajpmr/abstract/2002/11001/performance_and_physiologic_adaptations_to.3.aspx

Study: Exercise, Amino Acids, and Aging in the Control of Human Muscle Protein Synthesis: https://doi.org/10.1249/MSS.0b013e318223b037

Study: The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis: https://link.springer.com/article/10.1007/s40279-021-01562-2

Study: Dissociated Time Course of Recovery Between Genders After Resistance Exercise: https://journals.lww.com/nsca-jscr/fulltext/2011/11000/dissociated_time_course_of_recovery_between.15.aspx

Study: Creatine Supplementation in Women’s Health: A Lifespan Perspective: https://www.mdpi.com/2072-6643/13/3/877

Episode Sponsors: 

Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products

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