Well Beyond 40

Dr. Gregory Kelly, a healthcare expert on cellular health and aging, discusses the significant impact of senescent or 'zombie cells' on our vitality. He reveals how these lingering cells contribute to aging-related issues. Excitingly, he explains the role of senolytics—compounds that help clear out these cells—offering hope for healthier aging. Practical tips include exercise and intermittent dosing strategies to rejuvenate cellular function, making this conversation crucial for those looking to enhance their well-being in later years.

Discover the shocking truth behind everyday foods that could be harming your health. Explore hidden sugars in popular breakfast items and snacks that seem nutritious but aren't. Uncover the sweet deception of sugar-laden coffee drinks and their impact on your body. Get tasty alternatives to satisfy cravings without the downsides. Learn to decode food labels and make informed choices about what goes on your plate. This enlightening discussion is your guide to a healthier pantry!

In this engaging discussion, Jeff Krasno, co-founder and CEO of Commune, shares his personal journey from battling borderline diabetes to reclaiming vitality at 50 through lifestyle changes. He highlights the concept of "good stress" as a surprising ally for women over 40, explaining how ancestral challenges can enhance both mental and cellular health. Jeff emphasizes the power of small, consistent changes and explores holistic wellness strategies that unite modern practices with ancestral wisdom for lasting well-being.

Discover nine natural appetite suppressants that can help manage cravings without expensive treatments. Learn how protein and fiber play crucial roles in keeping you satisfied. Explore effective strategies for hydration and meal planning to boost gut health and stabilize blood sugar. Dive into the benefits of natural alternatives like alulose and exercise in promoting metabolic well-being. A free 7-Day Challenge offers practical tips for incorporating these methods into your routine for effortless weight management.

Jim Kwik, a renowned brain performance coach and author of 'Limitless,' shares his inspiring journey from facing a childhood brain injury to becoming an expert in brain health. He stresses that it's never too late to enhance cognitive abilities, especially for women over 40. Jim reveals his top 10 keys to brain health, including the importance of novelty, nutrition, and effective sleep. He introduces mnemonic techniques for remembering brain-boosting foods and discusses personalized learning strategies through his brain type assessment.

In today's episode, we explore common mistakes that can hinder your intermittent fasting success. Tune in to hear the common pitfalls I see all the time that can sabotage your fat loss and make you gain weight instead. Learn about simple but crucial changes to boost your metabolism and address insulin sensitivity issues. We'll discuss research on meal timing and its impact on your body's natural rhythms, and I'll share insights on optimizing eating schedules for better health outcomes. One major pitfall we'll address is how you approach your feeding windows. We'll delve into the importance of balanced eating and avoiding extreme behaviors that can sabotage your efforts. Discover strategies for maximizing the benefits of intermittent fasting, including its effects on cellular processes and hormone regulation. I'll also reveal my personal approach to managing hunger and maintaining muscle mass during fasting periods. Another crucial aspect we cover is the role of nutrition and hydration in your fasting routine. Learn why the quality of your food choices matters and how proper hydration can impact your results. I'll offer practical tips for staying on track and explain why consistency in your fasting schedule is essential for long-term success. Finally, we’ll discuss the importance of micronutrients and how to ensure you meet your body’s needs.  Join me as we uncover these essential insights and actionable tips to make your intermittent fasting journey successful and sustainable! FULL show notes: https://www.jjvirgin.com/fastingmistakes   7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst   Reignite Wellness™ Magnesium Body Calm: https://reignitewellness.com/products/magnesium-body-calm   Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance   Sugar Impact Diet: https://reignitewellness.com/products/sugar-impact-diet-paperback-book   Study: Beneficial Effects of Early Time-Restricted Feeding on Metabolic Diseases: Importance of Aligning Food Habits with the Circadian Clock: https://www.mdpi.com/2072-6643/13/5/1405   Study: Health Benefits of Fasting and Caloric Restriction: https://link.springer.com/article/10.1007/s11892-017-0951-7   Study: Synergistic effects of caloric restriction with maintained protein intake on skeletal muscle performance in 21-month-old rats: a mitochondria-mediated pathway: https://pubmed.ncbi.nlm.nih.gov/17142793/   Study: Brain–Gut–Microbiome Interactions and Intermittent Fasting in Obesity: https://ncbi.nlm.nih.gov/pmc/articles/PMC7916460/   Study: 10-Hour Eating Window Boosts Mood and Energy: https://neurosciencenews.com/intermittent-fasting-mood-25207/   Study: Assessment of water consumption during Ramadan intermittent fasting: Result from Indonesian cross-sectional study: https://pubmed.ncbi.nlm.nih.gov/35958263/   Study: Intermittent fasting 5:2 diet: What is the macronutrient and micronutrient intake and composition?: https://pubmed.ncbi.nlm.nih.gov/32199696/   Episode Sponsors:    Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products   Go to qualialife.com/VIRGINWELLNESS to try Qualia risk-free for up to 100 days and code VIRGINWELLNESS for an additional 15% off   Learn more about your ad choices. Visit megaphone.fm/adchoices

Kristen Kirkpatrick, a distinguished Registered Dietitian and bestselling author, dives into the overlooked epidemic of non-alcoholic fatty liver disease (NAFLD). She discusses how this condition can impact metabolic health, especially for women over 40. Kristen shares her insights from her new book, emphasizing that even without visible symptoms, liver dysfunction can occur. Discover the four metabolic types, actionable steps for liver care, and the importance of dietary choices, including foods that support liver regeneration and detoxification.

In this episode, we're diving deep into the science of building muscle and speeding up those gains! If you're tired of feeling like progress is at a snail's pace, I've got three proven strategies that will help you see results faster.  First up, we're talking nutrition and the critical role of protein in muscle synthesis. Discover how optimal protein intake, especially the right amount of leucine, can trigger muscle growth. Plus, I've got a free 7-day protein challenge waiting for you at jjvirgin.com/7day to kickstart your journey. Next, we'll explore the power of pre-workout carbs and their surprising benefits. A 2016 study revealed that carbs before exercise can boost performance, reduce fatigue, and even enhance brain function during workouts. I'll share my personal experiments with fasted versus non-fasted workouts and why timing your carbs and protein around your exercise sessions is crucial for maximizing muscle gains. Supplements can make a significant difference, and I'll highlight the heavy hitters like creatine, vitamin D, and fish oil. Learn which supplemennt can supercharge your energy during high-intensity workouts, why vitamin D is essential for muscle function, and the muscle-building benefits of omega-3s from fish oil. Plus, I'll introduce you to a supplement that enhances mitochondrial health for better endurance and recovery. Finally, we'll touch on the importance of hormones like thyroid and estrogen in muscle building. Balancing these hormones can significantly impact your strength and muscle growth. I'll also share practical tips for incorporating recovery techniques such as sauna sessions, red light therapy, and massages into your routine to optimize muscle repair and growth. Don't miss out on these game-changing tips!   FULL show notes: https://www.jjvirgin.com/buildmuscle2024 Use my Eat Protein First Calculator: http://jjvirgin.com/proteinfirst Epsom Salt: https://amzn.to/3IxgmMm Vital Choice wild-caught seafood: https://vitalchoice.sjv.io/daKYGy Foam Roller: https://amzn.to/3PlAGE3 Kooru Cold Plunge: https://www.koorucoldplunges.com/ and use code JJVIP500 for $500 off. Timeline Mitopure (Urolithin A): https://www.timelinenutrition.com/partners/jj-virgin Sunlighten Sauna: https://get.sunlighten.com/JJVirgin use promo code JJVIRGIN when requesting pricing information for $600 off. Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep Therasage saunas & red light therapy: https://therasage.com/discount/VIRGIN20?rfsn=7719794.ae138d&utm_source=refersion&utm_medium=affiliate&utm_campaign=7719794.ae138d use code VIRGIN20 for 20% off Study: Effect of Carbohydrate Intake on Maximal Power Output and Cognitive Performances: https://consensus.app/papers/carbohydrate-intake-maximal-power-output-cognitive-pomportes/687ae139a6255636ab549f00de5ed80b/?utm_source=chatgpt Study: Creatine Supplementation and Skeletal Muscle Metabolism for Building Muscle Mass- Review of the Potential Mechanisms of Action: https://consensus.app/papers/creatine-supplementation-skeletal-muscle-metabolism-farshidfar/818dd4ef9aa85e1c98179306d1259491/?utm_source=chatgpt Study: Changes in pro-inflammatory markers and leucine concentrations in response to Nordic Walking training combined with vitamin D supplementation in elderly women: https://consensus.app/papers/changes-proinflammatory-markers-leucine-concentrations-gmiat/498e3f96124d5e3183e554e3042209df/?utm_source=chatgpt Study: Fish oil increases muscle protein mass and modulates Akt/FOXO, TLR4, and NOD signaling in weanling piglets after lipopolysaccharide challenge: https://consensus.app/papers/increases-muscle-mass-modulates-aktfoxo-tlr4-signaling-liu/b643eda9cd955f3a896224cda5a710a2/?utm_source=chatgpt Study: Role of thyroid hormone in skeletal muscle physiology: https://consensus.app/papers/role-thyroid-hormone-muscle-physiology-bloise/7e60a07344355ccb920ad732999b043a/?utm_source=chatgpt Study: The Influence of Estrogen on Skeletal Muscle: https://consensus.app/papers/influence-estrogen-skeletal-muscle-enns/a09639083d7b5a0c8342fb88cb735309/?utm_source=chatgpt Study: Impact of Cortisol on Reduction in Muscle Strength and Mass: A Mendelian Randomization Study: https://consensus.app/papers/impact-cortisol-reduction-muscle-strength-mass-mendelian-katsuhara/90d796b0f5a055218acfb81b6d1dc716/?utm_source=chatgpt Study: A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training: https://consensus.app/papers/postexercise-infrared-session-improves-recovery-ahokas/c114553985dd5522a0ee8994d2a0ec48/?utm_source=chatgpt Study: Low-level laser (light) therapy increases mitochondrial membrane potential and ATP synthesis in C2C12 myotubes with a peak response at 3-6 hours: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4355185/ Study: Enhanced skeletal muscle regrowth and remodeling in massaged and contralateral non‐massaged hindlimb: https://consensus.app/papers/enhanced-muscle-regrowth-remodelling-massaged-hindlimb-miller/2336402483345dcf984c34764d57ddb0/?utm_source=chatgpt Episode Sponsors:  Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products Go to qualialife.com/VIRGINWELLNESS to try Qualia risk free for up to 100 days and code VIRGINWELLNESS for an additional 15% off Learn more about your ad choices. Visit megaphone.fm/adchoices

In this enlightening discussion, Dr. Stacy Sims, a pioneering exercise physiologist and nutrition scientist specializing in women's health, shares key insights on fitness for women over 40. She emphasizes that women are not just 'small men,' highlighting the unique physiological differences in exercise and nutrition. Dr. Sims advocates for strength training and high-intensity workouts to combat age-related muscle loss and promote brain health. She debunks myths around fasted workouts and stresses the essential role of a balanced diet rich in protein and carbohydrates.

Ever wondered how to get those lean, toned arms that make you feel strong and confident? You're not alone! I get asked about my arms all the time, and today, I'm spilling the beans on how to achieve this look. Spoiler alert: it’s easier than you think if you follow the right strategies! In this episode, I'll break down the three critical steps to building great arms, with a special focus on the one step everyone tends to overlook. First, let's talk workouts. To build muscle, volume is key. I’ll explain the importance of compound movements involving pushing and pulling, which engage multiple muscles, including the triceps and biceps. Discover how to structure your workouts with the right sets, reps, and weekly frequency to maximize muscle growth. Plus, I'll share why hitting the point of near-fatigue at the end of your sets is crucial for those sculpted arms. But building muscle isn’t just about the gym. Nutrition plays a huge role. Learn how much protein you really need (hint: more than you might think) and which specific supplements can give you an edge. I'll also reveal my personal hacks to ensure your muscles are well-fed and ready to grow. Finally, let's get real about fat loss. To show off those newly built muscles, you need to shed the fat covering them. I’ll guide you through effective calorie tracking and the benefits of high-intensity interval training (HIIT) to torch that fat. Plus, some insider tips on maintaining overall activity levels throughout the day to stay lean.   FULL show notes: https://www.jjvirgin.com/tonedarms Vital Choice wild-caught seafood: https://vitalchoice.sjv.io/daKYGy Timeline Mitopure (Urolithin A): https://www.timelinenutrition.com/partners/jj-virgin Reignite:Wellness Amino Power Powder: https://reignitewellness.com/products/amino-power-powder Reignite:Wellness Omega Plus: https://reignitewellness.com/products/omega-plus Reignite:Wellness Clean Creatine Powder: https://reignitewellness.com/products/clean-creatine-powder Download my FREE Protein Cheat Sheet: jjvirgin.com/proteincs Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products Episode Sponsors:  Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products Go to qualialife.com/VIRGINWELLNESS to try Qualia risk-free for up to 100 days and code VIRGINWELLNESS for an additional 15% off   Learn more about your ad choices. Visit megaphone.fm/adchoices