Well Beyond 40

Plants have the power to help restore your health—as long as you know how to use them! And thankfully, my friend Dr. Alan Christianson is back on the podcast to tell us exactly how to take advantage of nature’s wisdom to help restore hormonal balance.  We kick off the episode by busting the myth that plants are a food to fear. On the contrary, Dr. Alan posits that thanks to a “full on arms race” in the plant kingdom, your body simply can’t operate at its full capacity without them. And in his new book, The Hormone Healing Cookbook, you’re going to learn exactly how to foster that connection. I chat with Dr. Alan about how he scoured the latest research to find ways that plants can promote hormone balance naturally, helping with symptoms ranging from insomnia to hot flashes to weight gain. As a lazy chef myself, I’m thrilled to report that he uncovered the ways humble, easy-to-use ingredients like oats, onions, figs, and beets can improve your health. (I’ll admit there’s one recipe that wouldn’t be my personal fave, but tune in to see if it’s your new go-to!)  He also shares a carb rule of thumb that will make it easier for you to make smart diet choices, and a totally free quiz that highlights the hormonal imbalances his recipes may help minimize. No matter the topic, Dr. Alan always has fascinating yet accessible info to provide—and this episode is no exception.  Full show notes: jjvirgin.com/foodquiz  Learn more about Dr. Alan Christianson here: https://www.drchristianson.com The Hormone Healing Cookbook: https://amzn.to/3qieVeY Episode 219: How to Lose Weight With Thyroid Disease With Dr. Alan Christianson: https://jjvirgin.com/main-podcast/thyroid-disease-dr-christianson-219/  Episode 242: What About Iodine and Breast Health? With Dr. Alan Christianson: https://jjvirgin.com/main-podcast/what-about-iodine-and-breast-health-ep-242/ Study: Rosemary’s positive impact on cognitive function: https://pubmed.ncbi.nlm.nih.gov/21877951/ Study: Beets improve aerobic function: https://ncbi.nlm.nih.gov/pmc/articles/PMC5295087/ Study: Effect of Oat β-Glucan on Affective and Physical Feeling States in Healthy Adults: https://pubmed.ncbi.nlm.nih.gov/34062937/ Study: The effect of onions on visceral fat: https://pubmed.ncbi.nlm.nih.gov/31905615/ Study: Eating umami flavors to curb appetite: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6098010/ Dr. Alan Christianson talks about developing every single recipe in his book–and he delivers the apron picture he promised here: https://jjv.s3.amazonaws.com/Podcast/Dr+Alan+Christianson.jpg  Get Dr. Alan’s Free Hormone Symptom Quiz - Learn which hormones likely cause symptoms and which foods can help : https://jjv.s3.amazonaws.com/Podcast/Dr+Alan+Christianson+Hormone+Healing+Cookbook+Quiz.pdf Learn more about your ad choices. Visit megaphone.fm/adchoices

Be honest. How often do you start your morning pounding the snooze button or scrolling your phone under the covers? I’m going to be real with you: You’re sabotaging your entire day when you start your morning that way. This week, I’m breaking down the science behind why starting your morning off on the right foot doesn’t just give you a natural energy boost. It also dictates your mood, performance, and energy levels from morning to night. And not only that—you sleep better when you start your day off right, too!  Here’s the good news: There are three super easy steps you can take to kick off a great morning—including one I was very skeptical about, but is now something I’ll never give up. And the best part is, these daily habits are free and accessible to all. Plus, towards the end of the show, I’m revealing my personal morning routine (hint: it involves some shivering).  Tune in today so you can start doing these three things tomorrow!  Full show notes: jjvirgin.com/peakenergy Andrew Huberman recommends 2-10 minutes of morning sunlight exposure to improve mood, energy, and focus. Learn more at: Andrew Huberman’s Light & Sun Exposure Guide https://medium.com/@podclips/andrew-hubermans-light-sun-exposure-guide-dd62a43314df Read the study on how sun exposure can improve sleep and mood: https://www.sleephealthjournal.org/article/S2352-7218(17)30041-4/fulltext Use light-therapy lamps with 10,000 LUX output to mimic natural sunlight. To try, visit: https://amzn.to/3BYHgt3 I just learned about using a Philips sunrise alarm clock to wake peacefully to natural light and the sounds of chirping birds. Get yours at: https://amzn.to/43vDIKv Make sure you have a full-spectrum light bulb with sun-mimicking technology to boost energy and mood. To try, visit: https://amzn.to/3ON692N  At night, switch your bulbs over to red to remind your brain it’s time to wind down. To try, visit: https://amzn.to/3MZAwSf Use blue-blocker glasses to minimize blue-light exposure before bed. Use my code JJ10 to get 10% off stylish TrueDark Premium blue-light glasses: https://truedark.com/?ref=ntrhmgv2   Dr. Joe Dispenza's meditation retreats helped me improve my life. Try one of his guided morning meditations here: https://drjoedispenza.com/?rfsn=6914154.37386a&utm_source=refersion&utm_medium=affiliate&utm_campaign=6914154.37386a  Or if you like relaxing music, I love the meditations he does with Barry Goldstein’s music. Find one here: https://drjoedispenza.com/products/ambiology-1-the-heart-by-barry-goldstein-music-compilation-download?rfsn=6914154.37386a&utm_source=refersion&utm_medium=affiliate&utm_campaign=6914154.37386a Try different methods of meditation to see what works for you. A favorite of mine is The Tapping Solution by Nick Ortner. Try it here: https://thetappingsolutionapp.com/jj  Read the study on how meditation can change the structure of your brain associated with memory, learning, emotional regulation, and perspective taking: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004979/: Finding your personal mantra with Ziva Meditation might be another way you release stress and learn to love meditation. Try it now: https://cd371.isrefer.com/go/3secrets/JJ110/ Read the study on why working out in the morning is better for fat loss: https://www.pnas.org/doi/10.1073/pnas.2218510120  Starting my day with a cold plunge refreshes my mind and body. Use my code JJVIP1000 for $1,000 off of yours: https://www.koorucoldplunges.com Learn more about your ad choices. Visit megaphone.fm/adchoices

No matter which stage of menopause you’re in, you are not going to want to miss this episode…in fact you might want to listen to it more than once. My guest on this episode, Dr. Mary Claire Haver, might be my new soul sister. She’s the author of The Galveston Diet and a board certified OB-GYN who has devoted her adult life to women's health. When she began to experience the changes of menopause and midlife weight gain, she created her online program, The Galveston Diet—the first and only nutrition program in the world created by a female OB-GYN, designed for women in menopause. As part of her ongoing research, she became certified in Culinary Medicine in 2019, specializing in medical nutrition, and opened Mary Claire Wellness in 2021. If you’ve struggled with menopausal weight gain, tried all the diet plans and exercise routines, and become frustrated with the lack of support around women’s health, then listen up! We’re unpacking what’s really going on in menopause, the types of fat we carry and how they affect our health, the foods that can reduce belly fat, the pros and cons of hormone-replacement therapy, and more! Stay tuned until the end to hear a stunning success story, learn how you can get a copy of Dr. Haver’s new book, and score your free bonuses. Full show notes: jjvirgin.com/galvestondiet Watch me on YouTube: https://www.youtube.com/user/jjvirginvideos Follow me on Instagram: https://www.instagram.com/jj.virgin Learn more about Dr. Mary Claire Haver: https://maryclairewellness.com/ Learn more about The Galveston Diet and take the inflammation quiz: Nutritional Anti-Inflammation Quiz - The Galveston Diet  Follow Dr. Haver on social media: https://www.instagram.com/thegalvestondiet/,   https://www.facebook.com/drmaryclaire/, and https://www.tiktok.com/@drmaryclaire Get a copy of The Galveston Diet: https://amzn.to/42N1j9T Use Cronometer to track protein and fiber intake: https://shareasale.com/r.cfm?b=766203&u=523525&m=61121&urllink=&afftrack= Read The Sugar Impact Diet: https://store.jjvirgin.com/collections/books/products/sugar-impact-diet-paperback-book Listen to my podcast on the best way to measure body fat: https://jjvirgin.com/main-podcast/the-best-way-to-measure-body-fat-ep-509/ Use YourLabwork to test hormone levels: https://yourlabwork.com/jj-virgin/ Increase your fiber intake with ExtraFiber: https://store.jjvirgin.com/collections/supplements/products/extra-fiber Read the study on how much protein the body can use in a single meal: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/ Learn more about Culinary Medicine: https://culinarymedicine.org/ Read the Women’s Health Initiative Study: https://www.nhlbi.nih.gov/science/womens-health-initiative-whi Read the Circulation study on menopausal transition and heart disease: https://www.ahajournals.org/doi/10.1161/CIR.0000000000000912 Get Dr. Mary Claire Haver’s FREE Portobello Pizza Recipe: https://jjvirgin.com/wp-content/uploads/2023/04/Get-Dr.-Mary-Claire-Havers-FREE-Portobello-Pizza-Recipe-.pdf     Learn more about your ad choices. Visit megaphone.fm/adchoices

I am constantly getting questions from my community about what my workout routine looks like, so in this episode, I’m laying it all out for you! I turned 60 this year and I trained for my birthday. It was and is important to me to work hard to be the strongest and fittest I have ever been. And you know what? It’s working! I’ve never felt better in my life than I do at 60, and I want to share the strategies I’m using with you so you can move into the next phase of your life feeling strong and full of vitality. In today’s episode, I explain why you MUST build muscle to promote healthy aging, the types of training you need to incorporate into your workout routine, how to measure progress, the foods and supplements that will get you the best results, and more. I’m even giving you a template for the perfect strength training workout, and my favorite self-care practices that will amplify your results. Following the recommendations I’m laying out in this episode could help add years to life—don’t miss it! Full show notes: jjvirgin.com/fountain A body-composition scale will help you track your muscle to fat ratio while you are losing weight: https://amzn.to/3mTpTWW Use a hand dynamometer to measure grip strength: https://amzn.to/3MqGQAq Use the Rockport Walk Test to evaluate cardiovascular fitness: https://exrx.net/Calculators/Rockport Try the TRX for strength training (free shipping on all orders $99+): https://www.avantlink.com/click.php?tt=ml&ti=931205&pw=347877 Use a rucking vest to improve cardio: https://amzn.to/42vaRWD Guided meditations and mindfulness courses by Dr. Joe Dispenza are “exercise” for the nervous system: https://drjoedispenza.com/?rfsn=6914154.37386a&utm_source=refersion&utm_medium=affiliate&utm_campaign=6914154.37386a  Try cold therapy with a Kooru Cold Plunge. Go to https://www.koorucoldplunges.com/ and use code JJVIP1000 for $1,000 off.  I use a Sunlighten Sauna for self-care: https://get.sunlighten.com/j748h5w7er2a All-In-One Shakes help you reach your daily protein goal: https://store.jjvirgin.com/collections/shakes Add Collagen Peptides Powder for a boost of protein in almost any recipe: https://store.jjvirgin.com/collections/supplements/products/all-systems-glow-collagen Use Good Karma Flax Milk + Protein adds an additional 8 grams of protein per cup to smoothies: https://amzn.to/3VP3MO5 Get a copy of my Loaded Smoothie Cookbook, packed with delicious, protein-first smoothie recipes: https://jjvirgin.com/smoothie  Take Designs for Health KreAlkalyn Pro (creatine monohydrate) to maintain muscle mass: https://amzn.to/3I4MRBx Take Timeline Mitopure for healthy aging (Use code JJ10 for 10% off all products): https://www.timelinenutrition.com/partners/jj-virgin Restore electrolyte levels with ElectroReplenish: https://store.jjvirgin.com/collections/supplements/products/electroreplenish. Get your vitamin C with Sparkling C Powder: https://store.jjvirgin.com/collections/supplements/products/sparkling-c-fizz Track your protein intake with Cronometer: https://shareasale.com/r.cfm?b=766203&u=523525&m=61121&urllink=&afftrack= Study on longevity and positive perceptions of aging: https://pubmed.ncbi.nlm.nih.gov/12150226/  Study on low grip strength correlated with all-cause mortality: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8751337/#:~:text=Our%2010%2Dyear%20prospective%20cohort,middle%2Daged%20and%20older%20adults. Study on low muscle mass associated with higher risk of all-cause mortality: https://pubmed.ncbi.nlm.nih.gov/28991040/ Study on the association between cardiovascular fitness and long-term mortality: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2707428 Study on poor balance and higher risk of all-cause mortality:  https://www.bmj.com/company/newsroom/inability-to-stand-on-one-leg-for-10-seconds-in-mid-to-later-life-linked-to-near-doubling-in-risk-of-death/ Learn more about your ad choices. Visit megaphone.fm/adchoices

We all know we should probably spend less time on our phones, turn off the television, and be more intentional about quality time with the people we love. But what if I told you that by making a few changes in your life and habits, you could reclaim up to 16 years of your life…would you want to know more? Named a “Self-Help Guru” by Elle magazine, Melissa Ambrosini is the bestselling author of Mastering Your Mean Girl, Open Wide, Comparisonitis, and the Audible Original PurposeFULL. She is the host of the #1-rated podcast, The Melissa Ambrosini Show, where she shares her wisdom and interviews with the biggest thought leaders and experts in the world to help her audience unlock their full potential and live their dream life. On this episode, she’s joined by her husband, Nick Broadhurst, a renowned singer-songwriter and former member of ARIA award-winning band Sneaky Sound System. With their new book, Time Magic, Melissa and Nick share how they learned to create a more spacious life—one where their family and priorities come first and where overwhelm and stress are minimized. It might sound like a pipe dream, but Melissa and Nick show us how to put an effective plan in place so you will never be overwhelmed by the busyness of life and can start taking back your time for the things that bring you joy. As self-described biohackers, they also delve into simple strategies you can use to take your health to the next level. You don’t want to miss their longevity hacks to help you live healthier and make use of the additional time you create in your life! Full show notes: jjvirgin.com/timemagic Learn more about Melissa Ambrosini: https://melissaambrosini.com/ Listen to Melissa’s podcast: https://melissaambrosini.com/podcast/ Listen to JJ on Melissa’s podcast (not Melissa on JJ’s podcast as stated in the episode): https://melissaambrosini.com/podcast/how-to-have-a-miracle-mindset-with-jj-virgin/ Learn more about Nick Broadhurst: https://iamnickbroadhurst.com/ Get a copy of Time Magic: https://amzn.to/3MtT5xJ  Take the Omega-3 Index with Your Lab Works (no doctor’s prescription needed): https://yourlabwork.com/jj-virgin/ Order your DNA lab tests through The DNA Company: https://www.thednacompany.com/ Pre-order Melissa’s book and get a FREE bonus: How Successful People Start Their Day   Learn more about your ad choices. Visit megaphone.fm/adchoices

I recently celebrated my 60th birthday, and I am more excited for the next decade of my life than any other time in the past. I truly feel better than ever before, and today I want to share some of the habits I’ve learned that help me age powerfully and enjoy every step along the way. One study found that people with a positive perception of aging actually lived an average of 7.5 years longer than those who had a negative perception! So I’m embracing each new year focused on pursuing my passions and aging with purpose and positivity. In today’s episode, I share the types of goals I set to keep me inspired and engaged. I’ll reveal my favorite self-care tips, and how I’m tracking my fitness and staying in the best shape of my life. I’ve been working in the world of fitness for 40 years, so that’s saying something! I’ll also share my best diet advice and the supplements I take every day for healthy aging. Tune in and find out how you can live your best life in the second half! Full show notes: jjvirgin.com/bestadvice Read the study on longevity and positive perceptions of aging: https://pubmed.ncbi.nlm.nih.gov/12150226/  Try the TRX for strength training (Free Shipping on all orders $99+): https://www.avantlink.com/click.php?tt=ml&ti=931205&pw=347877 I use a Sunlighten Sauna for self-care: https://get.sunlighten.com/j748h5w7er2a Use a rucking vest to improve cardio: https://amzn.to/42vaRWD Track your protein intake with Cronometer: jjvirgin.com/cronometer Protein First Enzymes for protein digestion: https://store.jjvirgin.com/collections/supplements/products/protein-first-enzymes Annatto + Geranylgeraniol (GG): https://amzn.to/3pEMjMu  CoQ10 for energy: https://amzn.to/3BlJQJA Designs for Health KreAlkalyn Pro (creatine monohydrate) to maintain muscle mass: https://amzn.to/3I4MRBx Timeline Mitopure for healthy aging https://www.timelinenutrition.com/partners/jj-virgin Try a guided meditation with Dr. Joe Dispenza: https://drjoedispenza.com/?rfsn=6914154.37386a&utm_source=refersion&utm_medium=affiliate&utm_campaign=6914154.37386a Get a Kooru Cold Plunge (use code JJVIP1000 for $1,000 off): https://www.koorucoldplunges.com/ Read Gnar Country: Growing Old, Staying Rad: https://amzn.to/3MRUoGR Use a hand dynamometer to measure grip strength: https://amzn.to/3MqGQAq Learn more about your ad choices. Visit megaphone.fm/adchoices

I think we can all agree that the last couple years have taken a little toll on our health, especially in terms of the stress we've all been under. So I was really excited when a popular guest of our show and longtime friend Dr. Izabella Wentz came out with her new book, The Adrenal Transformation Protocol. Dr. Izabella Wentz is a compassionate, innovative, solution-focused integrative pharmacist dedicated to finding the root causes of health conditions. As an accomplished author, Dr. Wentz has written several best-selling books, including the #1 New York Times bestseller Hashimoto’s Protocol: A 90-Day Plan for Reversing Thyroid Symptoms and Getting Your Life Back. Her latest book focuses on resetting the body’s stress response through targeted safety signals and features a 4-week program that has already helped over 3,500 people. The program has an impressive success rate, with over 80% of participants reporting positive changes to their brain health, fatigue, irritability, sleep quality, and libido. In this episode, Dr. Wentz and I talk about the impact of adrenal dysfunction on so many people in our culture these days, the clues that you may be suffering from an impaired stress response, how your hormones are impacted, and the triggers that can be at play. We’ll also talk about Dr. Wentz’s plan to help, including simple steps that you can take at home to help your body go from barely surviving to thriving in just a few weeks! Stay tuned until the end, because Dr. Wentz will share a free gift she’s giving away to help you get started with supporting your adrenals today. Full show notes: jjvirgin.com/drizabella Find Dr. Wentz on social media: https://facebook.com/thyroidlifestyle and https://instagram.com/izabellawentzpharmd Learn more about Dr. Izabella Wentz: https://thyroidpharmacist.com/about/ Listen to my last interview with Dr. Izabella Wentz: https://jjvirgin.com/main-podcast/bonus-episode-how-to-cook-for-optimal-thyroid-function-unlimited-health-with-dr-izabella-wentz-ep-274/ Get your copy of The Adrenal Transformation Protocol: https://amzn.to/3nxCqzH Read Dr. Wentz’ book on how to heal autoimmune thyroiditis, Hashimoto’s Protocol: https://amzn.to/3VA0nTj I manage my stress response with guided meditation by Dr. Joe Dispenza: https://drjoedispenza.com/?rfsn=6914154.37386a&utm_source=refersion&utm_medium=affiliate&utm_campaign=6914154.37386a Take Ten Stress Support contains vitamins and nutrients to help manage stress: https://store.jjvirgin.com/collections/supplements/products/take-ten-stress-support Learn How to Heal Your Adrenals and Get Your Energy Back! Get Dr. Wentz’s FREE Guide, The ABCs of Adrenals Learn more about your ad choices. Visit megaphone.fm/adchoices

If you're over 40 and trying to lose weight, make sure you're not making any of these five diet mistakes I’m about to share with you. Making even just one of them could get in the way of you losing fat, and instead cause you to gain weight! I’ve been working in the weight-loss world for four decades, and I’ve heard a lot of advice over the years. But some of the strategies you think are healthy are actually getting in the way of reaching your weight-loss goals. You may be tracking your data and avoiding certain foods—but are you tracking the right type of data? And are you making sure you’re getting enough of the one macronutrient that will have the biggest impact on your weight and body composition? Tune in and find out the top five mistakes I see people making over and over again, and maybe you’ll finally find your stumbling block if you’ve been doing all of the “right” things to lose weight, but are still struggling to reach your goals. Full show notes: jjvirgin.com/dietmistakes Use our protein calculator to determine the right intake for you: https://jjvirgin.com/protein-calculator/ Cronometer is a great resource to make sure you’re hitting your macros: https://shareasale.com/r.cfm?b=766203&u=523525&m=61121&urllink=&afftrack= All-In-One Shakes help you reach your daily protein goal: https://store.jjvirgin.com/collections/shakes Collagen Peptides Powder adds a boost of protein to almost any recipe: https://store.jjvirgin.com/collections/supplements/products/all-systems-glow-collagen An omega-3 supplement like Omega Plus can help slow the aging process: https://store.jjvirgin.com/collections/supplements/products/omega-plus Protein First Enzymes contain a broad spectrum of digestive aids to support gut health: https://store.jjvirgin.com/collections/supplements/products/protein-first-enzymes Study on the effects of omega-3 fatty acids on aging and nutrition: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551800/ Take the Omega 3 Index test through Your Lab Work (no doctor visit required): https://yourlabwork.com/jj-virgin/ Nutrition Reviews study on the effect of fruit and vegetables on cancers: https://academic.oup.com/nutritionreviews/article/71/9/585/1854312?searchresult=1 Learn more about your ad choices. Visit megaphone.fm/adchoices

If you’ve spent any time at all in the wellness world over the past decade, you’re familiar with mindbodygreen, the premier health and wellness website for articles, courses, certifications, and more. In this episode, I’m so excited to host the founders, Jason and Colleen Wachob—it’s also the first time I’ve had a couple on the podcast at the same time! Colleen and Jason have just released their new book, The Joy Of Well-Being: A Practical Guide to a Happy, Healthy, and Long Life, which challenges our definition of self-improvement by revealing what a healthy lifestyle looks like at the fundamental level—and how it’s not what you think. In our current health-influencer culture, we are bombarded with information about what we should be doing. But this information often focuses on the latest trends and assumes you have endless time and money to tackle every new health fad that comes your way. To top it off, the information you get is often conflicting. Colleen and Jason’s goal is to help you cut through the noise and find a recipe for well-being that brings joy and happiness to your life and focuses on emotional health as much as physical health. You’ll be so encouraged by this conversation and come away with a few practical tips on how you can bring more well-being into your life today, without sacrificing all of your precious time and resources. Full show notes: jjvirgin.com/wellbeing Discover mindbodygreen, the premier health and wellness website founded by Jason & Colleen Wachob: http://www.mindbodygreen.com/ Get your copy of The Joy Of Well-Being: A Practical Guide to a Happy, Healthy, and Long Life at https://amzn.to/41HmedE. Check out the Roseto Effect study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1695733/. Find out your own health markers at YourLabwork by visiting https://yourlabwork.com/jj-virgin/. Use code JJPOD for 15% off supplements at mindbodygreen (new customers only) https://shop.mindbodygreen.com/discount/JJPOD   Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you know how much protein you eat in a day? How about fat and carbohydrates? Most of us are pretty unaware of how much of each of these macros we are getting in our diets, which is where macro tracking—not calorie tracking!—can be a helpful tool. I always say that WHAT you eat is more important than how much you eat, but making sure you are hitting your protein-intake goals and getting in the right amount of carbs and fats is another important factor in reaching your ideal body composition and feeling your best. I used a macro-tracking app to log my protein, carbs, and fats (along with the diversity of plant fiber I consumed) for a month, and it helped me dial in the ratio that makes me feel and perform at my best. In this episode, I’m sharing my results and giving you the info you need to make sure you are getting the right amount of each macronutrient in your diet to look and feel your best, too. I’ll also share some tips on how to uplevel your diet even further with a few of my simple and effective hacks, so stay tuned until the end! Full show notes: jjvirgin.com/macros Get my full macronutrient recommendations in The Sugar Impact Diet: https://store.jjvirgin.com/collections/books/products/sugar-impact-diet-paperback-book I love the Carbon app for tracking macros: https://www.joincarbon.com/ I make my protein-first smoothies with All-In-One Shake: https://store.jjvirgin.com/collections/shakes Adding Collagen Peptides Plus boosts a smoothie with 11 grams of protein: https://store.jjvirgin.com/collections/supplements/products/all-systems-glow-collagen Good Karma Flax Milk + Protein adds an additional 8 grams of protein to smoothies: https://amzn.to/3VP3MO5 Get a copy of my Loaded Smoothie Cookbook, packed with delicious, protein-first smoothie recipes: https://jjvirgin.com/smoothie-guide/ Check out this study on the impact of hydration for fat loss: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/ I use the Nutrisense continuous glucose monitor:  https://www.nutrisense.io/?code=JJ25&utm_source=affiliate&utm_medium=referral&utm_campaign=jj.virgin Learn more about your ad choices. Visit megaphone.fm/adchoices