Muscle-First Metabolism: The Key to Midlife Weight Loss for Women 40+

Join me, JJ Virgin, in this 5-part series where each episode tackles the real reasons weight loss stalls in midlife, from muscle loss and food choices to exercise, hormones, stress, and recovery.

This series is about reclaiming your metabolism, building muscle, balancing hormones, healing your gut, and breaking free from weight-loss frustration. Remember: you have to get healthy to lose weight, not lose weight to get healthy.

In this episode, I break down why traditional dieting methods fail women over 40 and reveal why focusing on muscle is the true key to a stronger, faster metabolism. Drawing on my decades of experience as a nutrition expert and fitness leader, I’ll help you shift from a “scale-first” to a “muscle-first” mindset so you can experience lasting health, vitality, and confidence. 

What you’ll learn in this episode:

(01:20) Why getting healthy to lose weight—not losing weight to get healthy—must be your new mantra.

(02:13) How the “eat less, move more” approach damages your metabolism.

(03:53) The truth about metabolic adaptation. 

(05:26) How repeated dieting causes fat overshooting, muscle loss, and worsened metabolic health.

(06:18) Why muscle is “metabolic gold” that boosts insulin sensitivity, hormone balance, and mood.

(07:49) How aging accelerates when you lose muscle. 

(09:28) Why it’s never too late to build muscle.

(10:16) How to shift your mindset from “weight loss” to “body recomposition” for lasting transformation.

I’m JJ Virgin – a triple-board-certified health expert, fitness hall of famer, and four-time New York Times best-selling author. With over four decades of innovation in wellness, I’m here to help you take control of your health, build lean muscle, and optimize your metabolism – no matter your age.

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