I’m talking with intimacy expert and sexual biohacker Susan Bratton about why your sexuality doesn’t have an expiration date and how pleasure can actually become richer as you get older. We unpack what women really need for arousal, why stress and changing physiology can interfere with desire, and how giving yourself more time, better communication, and permission to explore can completely change your experience. I also love Susan’s practical strategies for creating more connection and novelty, from learning to listen to your body to building your own sex life bucket list.

What you’ll learn:

(08:30) Extending your sex span can actively lengthen your healthspan and improve your quality of life.

(11:20) Orgasms are learned physical skills that deliver significant cardiovascular and brain health benefits.

(14:17) Experiencing orgasms increases oxytocin and activates natural killer cells to support immune function.

(20:23) Female erectile tissue requires twenty to thirty minutes of relaxed stimulation to achieve full engorgement.

(25:19) Declining nitric oxide and thinning vaginal tissue can be targeted through supplementation and targeted therapies.

(31:14) Slowing down to transition from stress into mindfulness allows your body to catch up for deeper turn-on.

(38:37) Adopting a sexual soulmate pact establishes essential rules of engagement for constructive bedroom feedback.

(43:18) Exploring a sex life bucket list brings novelty, variety, and excitement into long-term relationships.

Full show notes (including all links mentioned): https://jjvirgin.com/bratton

FULL EPISODE: https://youtu.be/Ayf6b1PdOpg?si=c7fQH8NO6aAU4aHw 

Greg Mongeon is a health practitioner who loves asking a question that doesn't get asked nearly enough: why is the body responding this way in the first place? His approach connects the dots between hormones, immune health, environmental stressors, and the nervous system to help people look beyond symptoms and toward the bigger picture.

(00:00) Why hormone symptoms can be connected to infection, toxicity, stress, and other underlying pressures on the body.

(00:45) How Greg's classroom analogy explains what can happen when the immune system becomes overwhelmed by too many competing stressors.

(01:27) Why underlying infection and toxicity may contribute to hormonal shifts and create a cycle involving the nervous and immune systems.

(03:24) How carrying multiple responsibilities can keep women in a hypervigilant fight-or-flight state that affects overall health.

(04:04) Why Greg questions the traditional idea that autoimmunity means the immune system simply goes rogue and attacks the body.

(06:02) Why sleep, movement, and other basic health behaviors may matter more than expensive biohacking tools and complicated interventions.

(06:35) How to advocate for yourself when you feel something is wrong even though your lab results fall inside the normal range.

(08:39) Why hormone health cannot be separated from liver function, gut health, nervous system regulation, and the foundations that support the body.

Full show notes (including all links mentioned): https://jjvirgin.com/drgreg

What happens to your brain when ultra-processed foods disrupt your gut microbiome?

I’m sitting down with Harvard-trained psychiatrist, nutritional psychiatrist, professional chef, and bestselling author Dr. Uma Naidoo to explore the powerful connection between what you eat and how you feel. We unpack how ultra-processed foods, sugar, artificial sweeteners, hydration, gut health, and nutrient-rich foods can influence anxiety, sleep, cravings, focus, and mood. Most importantly, we share simple swaps and realistic strategies you can start using today to build a healthier gut, a calmer brain, and a way of eating you can actually sustain.

What you’ll learn:

(04:34) Ultra-processed foods drive gut inflammation, which can trigger neuroinflammation and increase anxiety symptoms.

(08:53) Tracking your food and implementing a simple swap, add, and walk framework helps eliminate hidden culprits driving poor mental health.

(09:58) Artificial sweeteners may cause gut microbiome disruptions and trigger sugar cravings despite conflicting study claims.

(15:47) The gut microbiome can show noticeable shifts in health and reduce anxiety in as little as seven to twenty-one days.

(18:59) Cruciferous vegetables contain powerful antioxidants like sulforaphane that protect cellular health and lower anxiety.

(19:35) The CALMS mnemonic offers an easy grocery framework focused on choline, antioxidants, liquid, magnesium, and spices.

(22:34) Cooking with unique spices and herbs boosts your meal flavor while delivering anti-inflammatory and brain-boosting benefits.

(29:53) Avoiding trends like protein maxing ensures you balance your macros with essential fiber and gut-nourishing polyphenols.

Love the podcast? Here’s what to do:

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Full show notes (including all links mentioned): https://jjvirgin.com/druma

Carbs are STILL the most misunderstood macronutrient out there. 

I want you to stop thinking of carbohydrates as automatically good or bad and start looking at the type of carbs you eat, how much you eat, and what your body needs. In this episode, I explain how fiber-rich, minimally processed carbs can support your workouts, muscles, brain, hormones, gut health, and metabolism, especially as you get older. I also share the carbohydrate foods I prioritize, how I pair them with protein, and how you can experiment to find the amount that helps you feel and perform your best.

What you’ll learn:

(03:23) Why eliminating carbohydrates may actually work against your metabolism, muscle health, and longevity as you get older.

(04:15) How calorie balance and the metabolic effects of protein, carbohydrates, and fat work together to influence weight gain.

(06:32) Why carbohydrates can be especially useful for active or stressed women by replenishing muscle glycogen and supporting exercise performance.

(07:18) How fiber-rich carbohydrates may help regulate blood sugar, cortisol, hunger hormones, and your physiological stress response.

(08:57) What changes after age 60 can make preserving muscle even more important and how carbohydrates can support that goal alongside protein.

(10:28) Which nutrient-dense carbohydrates, including leafy greens, cruciferous vegetables, legumes, berries, and resistant starches, JJ recommends prioritizing.

(12:49) Why dramatically reducing carbohydrates can contribute to temporary brain fog, fatigue, mood changes, and problems with mental focus.

(15:10) How to personalize your carbohydrate intake, choose minimally processed sources, time them around activity, and combine them with protein for better satiety and blood sugar control.

Love the podcast? Here’s what to do:

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• Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me.
  

Full show notes (including all links mentioned): https://jjvirgin.com/carbs

FULL EPISODE: https://youtu.be/NCcozspfFFQ?si=Ka85XSZa_-Z8LLZP 

What happens when you start questioning the health advice you have always accepted?

In this episode, I sit down with Mary Darnall to hear the deeply personal story of how her son’s health challenges transformed the way she approached medicine, nutrition, and advocacy. We talk about questioning protocols, searching for root causes, trusting what you observe, and why some of the most powerful health strategies may begin with simple fundamentals like nourishing food and daily lifestyle choices. Most importantly, we explore why informed decisions and a strong foundation can matter far more than waiting until a problem has already appeared.

(00:00) How Mary’s upbringing and first pregnancy sparked her habit of researching health decisions instead of automatically accepting standard recommendations.

(01:07) How a difficult postpartum recovery, formula feeding, a moldy home, and her son’s escalating health problems changed the course of Mary’s life.

(01:45) Why Mary kept searching for another explanation after her son’s health and behavior changed dramatically following a series of illnesses.

(04:41) How one overlooked stool analysis became a major turning point in Mary’s search for answers about what was affecting her son.

(06:32) Why Mary began exploring nutrition, probiotics, fermented foods, and other foundational health strategies after conventional approaches fell short for her family.

(07:18) How dramatic changes in her son’s language and behavior strengthened Mary’s belief in looking beyond symptom management and investigating underlying causes.

(08:43) Why Mary calls herself the “healing cave lady” and believes nourishing foods, traditional preparation methods, and basic health habits deserve more attention.

(09:44) Why Mary and JJ believe prevention, research, and clearheaded decision-making should begin well before pregnancy or a major health crisis.

Full show notes (including all links mentioned): https://jjvirgin.com/healingcavelady

What happens inside your mitochondria when you expose your body to near-infrared light?

This week, I invited Bjørn Ekeberg, philosopher of science, author, and co-founder and CEO of Recharge Health, to unpack why light may be one of the most overlooked tools for recovery and healthy aging. We dive into how red and near-infrared light interact with your mitochondria, why recovery is an active biological process, and how the right dose of light may support everything from muscle soreness and chronic pain to fatigue and sleep. Most importantly, we break down how to separate legitimate photobiomodulation from all the red-light hype so you can use light strategically to stay strong, active, and resilient.

What you’ll learn:

08:39 How NASA discovered that red and near-infrared light could reactivate the body's natural cellular healing processes.

14:28 Why near-infrared light penetrates deep below the skin to stimulate muscle and tissue cells, unlike surface-level visible red light.

20:50 How clinical studies show near-infrared light can be more effective than pharmaceuticals at reducing musculoskeletal pain and inflammation.

22:21 Why active recovery accelerates muscle repair and can shorten hospital ICU stays by up to 30 percent.

27:10 How applying targeted light therapy to mitochondria-dense organs like the gut and liver supports systemic healing and heart rate variability.

34:41 How near-infrared light increases mitochondrial efficiency and energy reserve potential in both athletes and fatigued individuals.

40:54 What key features, such as active cooling fans and direct skin contact, separate effective light devices from low-power novelties.

52:58 How getting morning sunlight and early-day near-infrared light exposure resets your circadian rhythm for restorative sleep.

Love the podcast? Here’s what to do:

• Subscribe to the podcast. 
• Leave a review. 
• Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me.
  
  

Full show notes (including all links mentioned): https://jjvirgin.com/recharge

I’m showing you exactly how I build a plate to support muscle, fat loss, steady energy, and long-term metabolic health, starting with protein and layering in fiber, smart carbs, and healthy fats. I’ll break down how much protein and fiber to aim for, which food sources I prioritize, how meal timing can affect your results, and how I adjust carbs and fats based on activity and individual needs. Most importantly, I want you to stop thinking of this as another short-term diet and start using it as a simple framework for building meals for life.

Here's what we're covering:

✓ The plate visual you can use every single meal 

✓ Protein, carb, veggie, and healthy fat options that actually work 

✓ The macro math—I'll walk through the calculation so you can dial in YOUR specific numbers 

✓ Why protein first changes everything

What you’ll learn:

(05:22) How to build a protein-first plate that supports muscle growth, fat loss, fullness, and better metabolic health.

(08:57) Why the quality of your protein matters and how JJ chooses cleaner animal and plant-based protein sources.

(13:41) How to calculate your daily protein target and why JJ recommends roughly 30 to 40 grams of protein at each meal.

(15:13) Why JJ recommends eating five to ten servings of non-starchy vegetables each day and prioritizing plant diversity.

(18:20) How to work toward at least 30 grams of daily fiber using resistant starch, soluble fiber, insoluble fiber, and prebiotic fiber.

(22:35) What the research suggests about eating more calories earlier in the day and why late-night eating can work against fat loss.

(28:59) How JJ thinks about seed oils, omega-3 and omega-6 fats, inflammation, and choosing cooking oils at home.

(32:33) How to calculate a starting balance of protein, fats, and carbohydrates based on your target weight and activity level.

Ready to transform your results? Grab my recipes and meal ideas at jjvirgin.com/recipes to see these plates in action.

Love the podcast? Here’s what to do:

• Subscribe to the podcast. 
• Leave a review. 
• Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me.

Full show notes (including all links mentioned): https://jjvirgin.com/buildyourplate

In this empowering episode, I sit down with expert orthobiologics specialist Dr. Ashu Goyle to reveal how you can protect your joint health and stay active long before pain sets in. We dive deep into how foundational lifestyle habits like gut health and sleep lay the essential groundwork for cellular repair, while cutting-edge therapies like PRP can help preserve cartilage volume. Together, we explore how taking a proactive, preventative approach to your joints empowers you to age powerfully without sacrificing your mobility. 

(00:00) Ancient sports medicine observations reveal how overexercising without recovery can accelerate joint pain and lead to immobility.

(00:48) Gut dysbiosis triggers systemic inflammation by releasing pro-inflammatory chemicals that accelerate joint degeneration.

(01:10) Deep delta and REM sleep activate the body's parasympathetic state to trigger tissue repair and stem cell release.

(01:36) Orthobiologic specialists can utilize your own blood platelets and stem cells to relieve pain and restore joint environment.

(02:14) Regenerative biologic therapies help tilt your body's balance from catabolic tissue breakdown to anabolic tissue building.

(03:07) Standard healthcare models remain largely reactive instead of guiding active adults on preventative joint protection.

(03:29) Unaddressed mechanical imbalances during exercise can silently grind down joint cartilage over time.

(07:08) Platelet-rich plasma therapy concentrates natural growth factors that recruit stem cells directly to joint tissue lacking blood flow.

Full show notes (including all links mentioned): https://jjvirgin.com/drgoyle 

Some of your organs could be aging faster than the rest of your body

Today I’m with functional medicine expert, bestselling author, and repeat guest Dr. Will Cole to explore why your cells may be aging faster than your chronological age suggests. We unpack the everyday factors that can create cellular confusion, from metabolic dysfunction and environmental toxins to disrupted light exposure, chronic stress, and the foods you eat, then explore practical ways to rebuild resilience through nutrition, fasting, nature, sleep, and targeted therapies. Most importantly, I want you to come away knowing that you do not need a perfect routine to change your trajectory because small choices that consistently love your body back can make a powerful difference.

What you’ll learn:

(04:48) Dr. Will Cole shares insights from a Stanford study revealing that one in five adults over age 50 has an organ aging significantly faster than the rest of their body.

(09:50) Why individuals born after 1965 and younger generations like Gen Z are experiencing accelerated cellular aging and biological decline.

(17:39) The major modern drivers of cellular confusion, including environmental toxins, blue light pollution, and unresolved trauma.

(23:52) Key foundational lab markers you should test to accurately evaluate your metabolic health and cellular aging rate.

(26:44) How healthy fats and compounds like C15 protect your cell membranes from cellular fragility syndrome.

(28:31) How xenohormetic plant foods and adversity mimetics train your cells to build true resilience.

(40:15) How to customize your fasting routine to activate cellular recycling pathways without overtaxing your body.

(46:29) The therapeutic benefits, potential pitfalls, and emotional side effects of peptides and GLP-1 agonists.

Love the podcast? Here’s what to do:

• Subscribe to the podcast. 
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• Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me.

Full show notes (including all links mentioned): https://jjvirgin.com/healyourcells

I’m breaking down why keeping weight off can be much harder than losing it in the first place and what happens to your metabolism, hunger hormones, and body composition after weight loss. I’ll walk you through the habits that successful weight-loss maintainers consistently use, from resistance training and daily movement to protein, fiber, self-monitoring, sleep, and stress management. Most importantly, I’ll show you why lasting results require more than maintaining a number on the scale: they require becoming the person who naturally lives the habits that support a healthy, lean body.

What you’ll learn:

• Why your metabolism drops more than expected after weight loss and how to combat metabolic adaptation
• The specific exercise requirements for successful weight maintenance (hint: it's more than you think)
• How to navigate hunger hormones that sabotage your efforts and practical solutions to stay satisfied
• The controversial daily habits that 80% of successful maintainers practice consistently
• Why tracking and monitoring become even more critical in maintenance than during weight loss
• How to shift your identity and lifestyle to match your new body composition goals
• The role of sleep and stress in weight regain and how to protect your progress
• When to seek help if your weight starts creeping back up despite doing everything right
  

Love the podcast? Here’s what to do:

• Subscribe to the podcast. 
• Leave a review. 
• Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me.
  

Full show notes (including all links mentioned): https://jjvirgin.com/weightoff

The key to preventing Alzheimer’s begins DECADES before you notice memory problems. 

I’m joined by my longtime friend Dr. David Perlmutter, a board-certified neurologist and bestselling author who has spent decades challenging conventional thinking about brain health. We explore why Alzheimer’s may be less about removing beta amyloid and more about protecting the brain’s immune system through exercise, metabolic health, nutrition, muscle, social connection, and a healthier environment. Most importantly, I want you to walk away knowing that your brain’s future is not something you simply have to accept because your daily choices can help shape how powerfully you age.

What you’ll learn:

(04:47) Why the long-standing beta amyloid hypothesis may not fully explain Alzheimer’s disease or lead to meaningful treatment.

(08:07) How microglia act as the brain’s immune cells and can shift between brain-protective and brain-destructive states.

(10:35) Why the biological processes behind cognitive decline may begin decades before noticeable memory problems appear.

(14:00) How maintaining muscle and exercising can support metabolism, mitochondrial function, and the growth and health of brain cells.

(17:50) Which everyday biomarkers, including waist size, blood sugar, insulin, A1C, and blood pressure, can offer clues about brain health.

(21:25) How higher consumption of ultra-processed foods has been associated with substantially greater Alzheimer’s risk in observational research.

(35:48) How inflammation, gut permeability, diet, mitochondria, ketones, and lactate can influence the behavior of the brain’s immune cells.

(46:04) Why air pollution, microplastics, nature exposure, and social connection may all play meaningful roles in protecting the aging brain.

Love the podcast? Here’s what to do:

• Subscribe to the podcast. 
• Leave a review. 
• Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me.

Full show notes (including all links mentioned): https://jjvirgin.com/drdavid