Well Beyond 40

Julie Matthews is a researcher and author specializing in complex neurological, immune, and digestive disorders. Today she and JJ discuss how a diet low in FODMAPs can help relieve digestive issues. Listen as Julie explains exactly what FODMAPs are and the best way to get started on a low-FODMAP diet while the body heals, as well as how long you should follow a low-FODMAP diet and when to start reintroducing foods. Julie also provides some sample menus to show how simple it is to swap out foods that may be triggering digestive symptoms. Join JJ and Julie for this very informative episode!   Freebies From Today’s Episode Get Julie’s free guide by going to jjvirgin.com/fodmaps.   Main Points From Today’s Episode FODMAPs in an acronym that stands for different fermentable carbohydrates. By following a diet that’s low in FODMAPs for a period of time, digestive symptoms can be improved in many folks. Once someone has followed a low-FODMAP diet for a period of time, the different categories of FODMAPs can be added back in, one at a time. When reintroducing foods, you’ll want to track your symptoms to see how you feel. The intention of a therapeutic diet is not permanent. The foods that can cause a reaction need to stay out of the diet while the body heals.   Episode Play-By-Play [4:24] Introducing Julie and how she got into FODMAPS with a focus on autism [5:38] What are FODMAPS and how can you tell if you have an issue with them? [6:25] Some effects on the digestive system if you eat foods high in these fermentable carbs [7:08] Examples of foods in each of the FODMAP categories. [8:23] JJ asks if someone will react to all categories, or just one, or a few? [9:00] How to determine which of the FODMAP categories you are sensitive to [11:25] A walk through of a low-FODMAP diet, what you might eat [12:27] After removing foods, how to start gradually reintroducing foods [13:57] If you have a small reaction, do you keep eating that food? [15:00] Can you condition your gut by eating small amounts of food every day? [16:15]  If you discover a sensitivity, is it forever? Or is it possible to reintroduce after healing for a while? [16:50] The intention of a therapeutic diet is not permanent, it’s to give the body a break and provide it time to heal. [18:20] These things may have an effect on the body’s ability to tolerate a type of food. [19:05] A couple of sample low-FODMAP meals   Action Step: Do the JJ Virgin 7-Day Challenge and after, if you’re still having problems, consider a low FODMAPS diet.     Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Nourishing Hope for Autism 7 Day Challenge Learn more about your ad choices. Visit megaphone.fm/adchoices

In today's podcast episode, JJ talks about a topic that is near and dear to her heart: how to slow aging and live a long, vibrant life! Listen as JJ reviews nine awesome suggestions that have been proven to boost longevity and improve health. By putting these practices into use, your health can keep up with your young-at-heart mindset. JJ uses these strategies herself – at age 56, she's healthier, leaner, and fitter than she was in her 20s. Pull up your headphones and take a listen!   Freebies From Today’s Episode Get JJ’s free Stress Relief Guide by going to jjvirgin.com/livelonger.   Main Points From Today’s Episode Living to a ripe, old age shouldn’t be your only goal. You should be striving for a high-quality second half. Put these 9 habits into regular practice. Your health and your mental clarity will improve by leaps and bounds. You don’t have to be an expert at everything all at once. Try adding one tip at a time until they become a regular habit.     Episode Play-By-Play [0:39] Our goal should be to not only live longer, but also to live longer, better. [1:50] JJ feels fitter now at 56 than when she was in college, going for a doctorate in exercise physiology with an emphasis on nutrition and anti-aging. [4:46] 1. JAMA did research on saunas and aging; you will be surprised to find out their results. [6:30] 2. Incorporating mindfulness into your regular routine can reduce stress levels. [8:00] 3. A surprising element to living longer, better, is this not-always-so-easy practice. [9:32] 4. Like to drink? You’re in luck. Coffee, tea and a little alcohol can support longevity. [13:30] 5. Rely on your people. Having social connections is as healthy for you as quitting this bad habit. [15:50] 6. Hug your partner! It’s outstanding for your blood pressure. [16:40] 7. Eating 5-10 servings of this food group every day can reduce your risk of death by 29% or more. [21:02] 8. Stimulate your brain, challenge yourself to learn something new every day. [21:35] 9. Giving your time and your money stimulates this center in your brain.   Action Step: Print out the 9 suggestions. Pick one of the easier ones to implement first and journal every day. Once it becomes a habit and part of your life, move on to another.     Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Sunlighten Saunas 40 Years of Zen by Dave Asprey Dry Farm Wines Bulletproof Coffee Pique Tea Sugar Impact Diet Miracle Noodles Just Like My Child Foundation Nick Ortner’s Tapping Solution app Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! In today’s episode, a viewer asks if making a smoothie with bananas is a good snack for combatting afternoon slumps. JJ suggests tracking habits to determine why a slump is happening in the first place, and offers suggestions on how to eat correctly so you feel full and energized 4-6 hours between meals. Tune in for more.   Episode Play-By-Play [0:30] What is your opinion on frozen bananas used in shakes to help combat an afternoon slump? [0:54] Anonymous wondered if she should eat a recommended 3 servings of sugar a day? [1:00]  JJ offers suggestions for figuring out why you are having an afternoon slump at all. [2:10] If you’re eating the proper balance of these things, you should feel great for 4 to 6 hours between meals.     Mentioned in this episode: Recipes at jjvirgin.com Reignite Wellness 365 membership Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube SID Plate Sugar Impact Diet Breakthrough Carb Intolerance Online Program The Powerful Truth About Whether You Should Snack blog Learn more about your ad choices. Visit megaphone.fm/adchoices

Razi Berry, expert in naturopathic medicine, joins JJ today, discussing how being disconnected from ourselves and others has impacted our ability to hear what our bodies are telling us. Because we don’t have that communication, we make choices based on outside influences for when and how much to eat.  Doing a few key exercises and eating foods that feed the emotional centers in our brains can improve body intuition, thereby improving our health. Listen to this wonderfully enlightening episode now!   Freebies From Today’s Episode Get Razi’s free Secret to Unlocking Your Intuition by going to jjvirgin.com/intuition.   Main Points From Today’s Episode Being disconnected from our bodies has impacted our ability to self-regulate. Disconnecting is the basis for many eating disorders. Improving our intuition can help us get healthier. Lack of listening affects our ability to know when and how much we should eat. Doing a few exercises each day can help you reconnect with your body. You’ll improve your ability to hear the signals your body is giving you to make better choices.   Episode Play-By-Play [5:30] How Razi got to the point she is at now [8:00] Naturopathic medicine operates on the idea that your body heals itself when you supply it with this. [8:50] Eating disorders result from a disconnection from your body. [9:44] Why are people so disconnected from their bodies that they don’t associate what they’re doing with putting their body in harm? [11:55] When we don’t use our senses, they atrophy, including our ability to recognize the inner voice of our own bodies. [14:05] Instead of listening to our own bodies, we let outside influences, like time and Google dictate what time to eat, what to eat, and how much to eat. [16:00] A definition of chemosense; our sense of smell isn’t only in our nose. [17:10] How can we reconnect, strengthen that intuition? [17:51] A few exercises to increase our sensitivity and our sensibility [19:01] What you do with your body translates to this system [20:15] Doing these few exercises helps increase your interoceptive accuracy. [21:00] Certain foods have similar effects on our brains. [24:28] We need to get back to trusting ourselves. [25:50] Why Razi called her podcast Love is Medicine [27:20] Women are caretakers, we need to remember that we are the first person we should be taking care of.   Action Step: Connect back into your body and truly listen. For example, only eat when you’re truly hungry, not because you were triggered by a suggestion or because of the time on the clock.  And, think of ways you can connect more to others in your life.   Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Love is Medicine Podcast Love is Medicine website (blog) Learn more about your ad choices. Visit megaphone.fm/adchoices

Today JJ talks about the incredible benefits that consuming just a little bit of high quality dark chocolate every day can make in your health. Listen to find out how dark chocolate can help with everything from improved brain function and a healthier heart to increased insulin sensitivity and better skin. What kind of chocolate and how much should you eat? Tune in and find out, plus learn about JJ's favorite ways to incorporate dark chocolate into her routine!   Freebies From Today’s Episode Get JJ’s free Chocoholic Recipe Guide by going to jjvirgin.com/darkchocolate.   Main Points From Today’s Episode Chocolate has incredible health benefits. It can help with your heart, your brain and your skin, just for starters. You should eat dark chocolate every day. Here’s what to look for and how much to eat. Make sure to stay away from sneaky sugar in your chocolate. JJ recommends a few ways you can get more dark chocolate into your diet.   Episode Play-By-Play [3:50] Eat dark chocolate every day, but look for these qualities. [4:55] How much chocolate should you eat every day? [5:11] You’re going to be amazed at some of chocolate’s benefits. [10:29] Dark, not milk. Keep the sugar and milk out of your chocolate. [11:00] Higher cacao count is better because you get more of this [11:50] Suggestions for getting more dark chocolate in your diet [14:02] If you add in foods that are good for you like dark chocolate, it may keep you from eating things that aren’t so great for you.     Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Soma Chocolatemaker Sunlove Protection by Annamarie Gianni Chocolate Avocado Mousse Recipe Lily’s Dark Chocolate Bulletproof Dark Chocolate The Virgin Diet Sugar Impact Diet Cookbook Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! In today’s episode, JJ discusses how many hours of sleep we really need, and what other factor is just as important. She’ll also review tips on how you can get a better night’s sleep every night. Listen in today for this information-packed podcast!   Episode Play-By-Play [0:45] How many hours of sleep do you really need? [1:00] What’s more important than sleep quantity? [2:00] Supplements that can help you get to sleep [3:05] Techniques & products that contribute to a better night’s sleep           Mentioned in this episode: Reignite Wellness 365 membership Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Sleep Candy Tempur Pedic Eye Mask Samina Mattress Learn more about your ad choices. Visit megaphone.fm/adchoices

In today’s enlightening podcast episode, JJ tells listeners how shopping smart and stocking up with these essentials means you can afford to eat according to The Virgin Diet and Sugar Impact Diet.You’ll learn JJ’s secrets for getting high-quality, clean food in your pantry for no more than you already spend, and hints for how to make your food dollars stretch.   Freebies From Today’s Episode Get JJ’s free worksheet by going to jjvirgin.com/budget.   Main Points From Today’s Episode Eating healthy on a budget is achievable. It may even be cheaper than buying processed food. Keep these 7 essentials in your pantry. These ingredients are the basis for many different recipes. Watch for sales and stock up. Buy in bulk when the high-quality food you love is discounted.   Episode Play-By-Play [0:45]  How can I eat healthy on a budget? [1:30]  How do healthy, Virgin Diet- and Sugar Impact Diet-approved foods compare cost-wise to a family’s average foods? [2:15]  What foods to keep in your kitchen [3:40]  What to avoid to stay under budget [6:00]  7 essentials to keep in your pantry [7:30]  Watch for sales and stock up. [11:30] Buy organic fruit when it’s on sale and freeze what you don’t immediately eat. [17:05] Subscribe & Save is a super easy way to make sure you’ve always got this staple on hand.   Action Steps Stock up on good food when it’s on sale. Make food once, use it multiple times throughout the week If your fresh food is starting to look a little wilted, throw it in the freezer. Invest in glass storage containers.     Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Vital Choice Thrive Market So Delicious Coconut Milk on JJ’s Amazon Influencer page Paleo Treats Dr. Kelly Ann Petrucci Chocolate Cherry Chia Protein Shake Chicken Zoodle Stir Fry Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s time for another Q&A! JJ talks about potatoes in today’s Q&A episode. Recent studies show that potatoes are healthier than previously thought, high in resistant starch, and helpful with gut bacteria. Want to know JJ’s favorite way to prepare potatoes? Make sure you listen to today’s podcast to find out.   Episode Play-By-Play [0:01]  Potatoes are nature’s diet pill [1:16]  JJ used to consider them high sugar impact, but now are medium-sugar impact, because of this. [1:25] What is resistant starch, and how do you make potatoes the right way to get more of it? [2:00]  JJ’s favorite recipe to prepare potatoes, and serving suggestions for getting the most resistant starch out of them. [2:50]  Resistant starch means food resists digestion, & inhibits the rise in glucose and insulin that easy-to-digest carbohydrates cause. [3:00]  Potatoes are good for gut bacteria and help you burn more fat. [3:25]  Don’t get greedy...Only eat one cup for a serving.      Mentioned in this episode: Recipes at jjvirgin.com Reignite Wellness 365 membership Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Gut Health Guide Learn more about your ad choices. Visit megaphone.fm/adchoices

World-renowned neuroscientist and neuro-nutritionist Dr. Lisa Mosconi joins JJ today as they discuss a vitally important topic: women’s brain health. Women's brains age distinctly from men's, due in large part to the decline of a key brain-protective hormone: estrogen. Dr. Lisa and JJ discuss the roles of estrogen in the body and the brain, as well as the connection between menopause and the risk of Alzheimer’s disease. Many factors contribute to risk for Alzheimer’s, but a lot of them boil down to inflammation, and adjusting lifestyle can help reduce the risk. JJ and Dr. Lisa also discuss foods that are harmful and foods that are helpful in reducing the risk of Alzheimer’s disease.   Freebies From Today’s Episode Get Dr. Lisa’s free handout by going to jjvirgin.com/xxbrain.   Main Points From Today’s Episode Women’s brains are very different from men’s. One interesting way is that women’s brains age differently. Menopause has a huge impact on the brain. Symptoms associated with menopause don’t start in your ovaries, they start in your brain. Alzheimer’s disease is caused by many factors. Many of them can be improved by adjusting diet and lifestyle now.   Episode Play-By-Play [1:00]   Talking about women’s brains and how they differ from men’s [4:15]   How Dr. Lisa, as a neuroscientist, got involved in studying women’s brains [7:55]   How different are women’s brains from men’s and how specifically are they different? [8:55]   Men’s brains and women’s brains age differently. [9:30]   Women’s brains are really impacted by this condition that every woman goes through. [9:50]   How is it good that women’s brains are more interconnected? [11:35]  Men go through andropause, the male equivalent of menopause, but the effect on the body is very different. [13:30]  Symptoms typically associated with menopause don’t start in your ovaries, they start in your brain. [15:00]  Sex hormones aren’t related only to reproduction, they’re strongly involved with brain function. [15:20]  Estrogen serves a number of functions that have to do with energy. [16:30]  Dr. Lisa’s thoughts on bioidentical hormone replacement [17:50]  Many factors contribute to risk for Alzheimers, but a lot of them boil down to inflammation, and adjusting lifestyle can help reduce the risk. [18:30] Some other factors that increase risk [20:33] Foods that are big no-no’s for your brain health; trans fats (processed foods) are one of the worst, and particularly bad for women. [22:02] 3 key nutrients for women’s brains and some of the best places to find them [28:04] Eating this food once a week has been associated with a later onset of menopause. [29:30] You can’t unscramble an egg. Take prevention measures now to prevent Alzheimer’s later. Don’t wait too long to begin. [30:45] How you can incorporate lessons from today’s topic in your life   Mentioned in this episode: The XX Brain Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices

In today’s episode, JJ reveals the truth about snacking! Listen to find out how snacking can work against you, as well as how to manage your meals to keep the munchies in check. JJ also explains when to make exceptions for snacking, including healthy snack options that won’t derail your eating plan. Plus, find out JJ’s top tips to help you conquer your cravings once and for all!    Freebies From Today’s Episode Get JJ’s free Are You A Sugar Burner or Fat Burner Quiz by going to jjvirgin.com/snack.   Main Points From Today’s Episode When you’re snacking throughout the day, you train your body to expect food all the time. That means your body doesn’t have a reason to access stored fat for fuel. The key to staying full between meals is to include clean, lean protein, healthy fats, and fiber at every meal. JJ likes to call this trio of nutrients the “satiety trifecta.” Often when we think we’re hungry, we’re actually thirsty. Studies have shown that drinking a glass of water cuts hunger 100% of the time.   Episode Play-By-Play [0:33] JJ’s invitation to join Frito Lay’s snacking council [1:10] Introduction to today’s episode [1:40] JJ’s experience with snacking when working as a personal trainer [2:55] Listener shout-out [4:57] Should you or shouldn’t you snack? [5:25] Snacking raises your blood sugar. [5:28] The drawbacks of chronically elevated blood sugar and insulin levels [7:08] The era of snacking on low-fat foods [8:25] How can you tell if you’re a sugar burner? [9:28] When you’re metabolically flexible, you can go longer between meals. [10:30] Why JJ likes the phrase, “Hunger equals younger” [11:00] Strategies to stop snacking [11:15] Step one: improve your food quality [12:02] What is the second meal phenomenon? [12:30] The benefits of clean, lean protein [13:22] How healthy fats keep you full [14:27] The advantages of fiber [16:35] More strategies for extending the time between meals [17:18] Often when we think we’re hungry, we’re actually thirsty. [17:42] L-glutamine can help fight cravings. [17:58] JJ always carries her bars with her when she’s on the road. [20:05] JJ’s key takeaways and action steps from today’s episode   Mentioned in this episode: Find healthy snack options in this post: The Powerful Truth About Whether You Should Snack How to Build A Balanced Meal: The Sugar Impact Plate JJ Virgin L-Glutamine Powder JJ Virgin Bars Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube Learn more about your ad choices. Visit megaphone.fm/adchoices