As a woman in her 60s, I'm sharing my daily non-negotiable habits that keep me energized, focused, and maintaining lean muscle mass—whether I'm at home or traveling (which I do about 70% of the time). From my morning gratitude practice (thanks Dr. Joe Dispenza!) to evening sleep preparation rituals, learn how I've crafted a portable, sustainable routine that maximizes my health and vitality. Learn why I travel with a bioimpedance scale, prioritize post-meal movement, and never skip my resistance training. Plus, get a peek into my supplement strategy that's actually decreased over the years as I've optimized my nutrition.

What you'll learn:

• The power of habit stacking and why morning routines create the foundation for daily success

• Strategic supplement timing and why I've actually reduced my supplement load over the years

• The importance of protein-first meals and how I structure my nutrition throughout the day

• My approach to exercise, including resistance training and why movement after meals matters

• Key sleep preparation rituals that support healthy aging and optimal recovery

Love the Podcast? Here’s what to do:

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• Subscribe to the podcast & leave me a review

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Full show notes (including all links mentioned): https://jjvirgin.com/myritualsafter50

"The most powerful hormone in our body may surprise you - it's not estrogen or testosterone, but oxytocin. While often called the 'love hormone,' oxytocin's impact extends far beyond cuddles and connection." - Dr. Anna Cabeca

World-renowned hormone expert Dr. Anna Cabeca returns to reveal groundbreaking insights about oxytocin – the master hormone that can transform your stress levels, bone health, sexual vitality, and longevity. Drawing from decades of clinical experience and cutting-edge research, Dr. Cabeca explains how this powerful chemical messenger acts as nature's antidote to stress, helping rebuild and restore our bodies while deepening our capacity for connection. For women navigating midlife transitions, understanding oxytocin's role becomes crucial for managing everything from mood swings to intimate relationships.

What you'll learn:

• How oxytocin acts as an alkalizing force in the body, counteracting the aging effects of chronic stress

• The surprising connection between oxytocin levels and bone health, muscle regeneration, and sexual wellness

• Why women retain oxytocin's effects for weeks after intimacy while men experience a shorter duration

• Natural ways to boost your oxytocin levels daily through specific lifestyle practices

• The vital link between oxytocin, melatonin and other key hormones that impact healthy aging

• Critical supplements that support optimal oxytocin production

• How chronic stress depletes oxytocin and practical solutions to restore balance

Love the Podcast? Here’s what to do:

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

Breaking down the science of metabolism, I dive deep into why conventional weight loss advice might be holding you back. From the fascinating role of brown fat to the power of exercise "snacks," this episode demolishes outdated myths about cardio, calorie restriction, and keto dieting. You'll discover why muscle is your metabolic powerhouse – acting as your body's natural Spanx while sending out hundreds of powerful messenger signals that burn fat, reduce inflammation, and even boost brain health. If you're over 40 and frustrated with your weight loss results, this game-changing information will revolutionize how you approach your metabolism and fat-burning potential.

What you'll learn:

• The three key factors that impact your metabolism and how to optimize each one

• Why excessive cardio might be sabotaging your weight loss efforts

• The surprising truth about different types of body fat and how to activate fat-burning brown fat

• How muscle acts as a powerful metabolic messenger in your body

• Simple strategies to incorporate metabolism-boosting movement throughout your day

Love the Podcast? Here’s what to do:

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• Subscribe to the podcast & leave me a review

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Join 50,000+ followers who make this podcast thrive.

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Full show notes (including all links mentioned): https://jjvirgin.com/burnfatover40

"What I've learned as I've studied menopause and fat loss research is that protein is the menopause nutrient. Everything that menopause introduces to our bodies, protein helps with." - Dr. Bill Campbell

Dr. Bill Campbell, professor and director of the only Physique Enhancement Lab in the country, joins me to reveal why he's dedicating his research career to understanding menopause, metabolism, and body composition. After witnessing his wife's challenging menopause transition despite her fitness-focused lifestyle, Bill recognized a critical gap in research connecting exercise science and menopause. His groundbreaking work examines how resistance training, protein optimization, and strategic exercise timing can help women thrive through hormonal changes. We dive deep into the science of maintaining muscle mass, managing body composition shifts, and why many traditional approaches fall short for women in midlife.

What you'll learn:

• Why protein requirements increase during menopause and how to optimize intake for better body composition

• The truth about cortisol, fasted workouts, and exercise timing for women over 40

• Essential resistance training protocols that preserve muscle mass and boost metabolism

• How high-intensity interval training impacts visceral fat and metabolic health

• The critical connection between estrogen, muscle function, and insulin sensitivity that most doctors miss

Love the Podcast? Here’s what to do:

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• Subscribe to the podcast & leave me a review

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

Diving deep into the science of eating for optimal health after 50, I share my proven strategies for maintaining energy, building lean muscle, and managing weight through strategic meal timing and food choices. From the crucial "first meal effect" that sets your metabolic tone for the day to the surprising truth about wine consumption and sleep quality, this episode delivers the exact blueprint you need to fuel your body for vitality and strength. Drawing from both cutting-edge research and decades of clinical experience, I break down why protein timing, circadian eating, and post-dinner habits can make or break your health goals - and how to implement these changes starting with your very next meal.

Love the Podcast? Here’s what to do:

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• Subscribe to the podcast & leave me a review

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Join 50,000+ followers who make this podcast thrive.

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Full show notes (including all links mentioned): https://jjvirgin.com/eatinggreatover50

"When you heal your gut, you're not just improving digestion – you're protecting your brain and cognitive function for decades to come. The gut-brain connection is so powerful that what's happening in your microbiome today could determine your brain health at 75 or 80." - Dr. Partha Nandi

World-renowned gastroenterologist and New York Times bestselling author Dr. Partha Nandi joins me for a fascinating deep dive into the incredible connection between our gut and brain health. After witnessing his father's devastating stroke despite having no obvious risk factors, Dr. Nandi embarked on a mission to understand how gut health influences cognitive function, memory, and brain aging. What he discovered will transform how you think about protecting your mind as you age. Through groundbreaking research and clinical experience, Dr. Nandi reveals why healing your gut could be the key to preventing conditions like Alzheimer's, Parkinson's, and stroke – and why the choices you make today about diet, stress, and lifestyle impact your brain health decades from now.

What you'll learn:

• Why your gut microbiome is considered your "second brain" and how it communicates with your actual brain

• The surprising connection between stress, gut inflammation, and cognitive decline

• Simple dietary changes that can help protect both your gut and brain health

• Why community, spirituality and movement are crucial pillars for maintaining a healthy gut-brain connection

• How to recognize signs that your gut health may be compromising your cognitive function

• Early warning signs of gut issues that could impact your brain health

• The five key pillars for optimal gut-brain health that anyone can implement

Love the Podcast? Here’s what to do:

Make My Day & Share Your Thoughts!

• Subscribe to the podcast & leave me a review

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Join 50,000+ followers who make this podcast thrive.

Want to listen to the show completely ad-free? 

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

The statistics about aging can be frightening – from plummeting bone density to cognitive decline and muscle loss. But I'm here to tell you there's a revolutionary approach to aging that turns these scary numbers on their head. Today, I share how a positive mindset alone can add 7.5 years to your life, and why resistance training is non-negotiable for women over 40. We dive deep into why those little pink dumbbells aren't really serving you, and how incorporating power moves like jumping can actually reverse bone loss. I break down the science behind why high-intensity interval training becomes more crucial as we age, and reveal the game-changing benefits of creatine HCL for both brain and body health.

What you'll learn:

• Why your mindset about aging could add years to your life

• The shocking truth about how much protein women really need as they age

• How to build power and strength without living in the gym

• The three-pronged approach to aging powerfully that starts with proper recovery

• Why traditional "aging gracefully" advice is holding you back from your best years

Love the Podcast? Here’s what to do:

Make My Day & Share Your Thoughts!

• Subscribe to the podcast & leave me a review

• Text a screenshot to 813-565-2627

• Expect a personal reply because your voice is so important to me.

Join 50,000+ followers who make this podcast thrive.

Want to listen to the show completely ad-free? 

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

"It's a victim mindset to identify yourself with something that's holding you back." -Ben Azadi

I had an incredible in-person conversation with Ben Azadi that's going to revolutionize how you think about your metabolism. Ben's journey from obesity and depression to becoming a leading voice in metabolic health proves what I've always said - mindset shifts must come before lasting physical transformation. We dug deep into the science of metabolic flexibility and why it's absolutely critical for women over 40. No more confusion about carbs or lengthy fasts - Ben breaks down exactly how to train your body to efficiently use both fat and sugar for fuel, plus the game-changing connection between your thoughts and cellular health that most doctors never discuss.

What you'll learn:

• The proven mindset strategy that must precede physical transformation (skip this and you'll keep hitting the same wall)

• Why being stuck in sugar-burning mode is aging you faster - and how to fix it

• The truth about ketosis - it's a tool, not a lifestyle (and how to use it correctly)

• A revolutionary approach to exercise that builds metabolic resilience without burnout

• The hidden danger in restaurant foods that's sabotaging your health (and how to avoid it)

• Why your thoughts literally program your DNA and impact inflammation

• How to use hormetic stress strategically for better aging

Love the Podcast? Here’s what to do:

Make My Day & Share Your Thoughts!

• Subscribe to the podcast & leave me a review

• Text a screenshot to 813-565-2627

• Expect a personal reply because your voice is so important to me.

Join 50,000+ followers who make this podcast thrive.

Want to listen to the show completely ad-free? 

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

Recent headlines about GLP-1 medications like Ozempic have created more confusion than clarity for women seeking sustainable weight loss solutions. As someone who's spent decades helping women transform their bodies, I'm diving deep into what the research actually reveals about these medications – both the surprising benefits and the critical precautions. More importantly, I'm sharing the essential foundation every woman needs before considering any weight loss approach, whether using GLP-1s or not. You'll discover why protecting your muscle mass is non-negotiable after 40, how to measure your progress beyond the scale, and the exact protocol I use with clients to ensure healthy, sustainable fat loss while maintaining metabolism.

What you'll learn:

• The unexpected benefits of GLP-1s beyond appetite suppression, including inflammation reduction and potential mood improvement

• Why muscle mass matters more than your scale weight, especially as you age

• Essential strategies to protect your metabolism during weight loss

• The critical role of protein timing and resistance training in body transformation

• How to properly track your progress using more than just the scale

• Natural alternatives that can help support your body's own GLP-1 production

• The truth about rapid weight loss and why slower is actually faster for lasting results

Love the Podcast? Here’s what to do:

Make My Day & Share Your Thoughts!

• Subscribe to the podcast & leave me a review

• Text a screenshot to 813-565-2627

• Expect a personal reply because your voice is so important to me.

Join 50,000+ followers who make this podcast thrive.

Want to listen to the show completely ad-free? 

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

"I'm absolutely convinced that creatine is something everyone needs to be on. When you look at how it impacts cellular energy, strength, brain fog, and aging - it's really a game changer, especially for women in midlife." - Mark Faulkner

As a pioneer in creatine research, Mark Faulkner brings groundbreaking insights about what may be the most misunderstood and underutilized supplement for women's health. In this eye-opening conversation, Mark shares how his journey from developing NFL steroid testing to becoming America's only creatine manufacturer led to revolutionary discoveries about this powerful compound. We dive deep into why the common forms of creatine can cause uncomfortable bloating for 76% of women - and how his innovative creatine HCL formulation is changing the game with superior absorption and none of the typical side effects.

What you'll learn:

• Why creatine isn't just for bodybuilders - it's essential for brain health, immune function, and cellular energy at every age

• The truth about creatine absorption and why the standard forms may be causing unnecessary bloating and water retention

• How creatine can be a powerful ally during perimenopause and menopause for maintaining muscle, bone density and mental clarity

• The groundbreaking research showing creatine's potential for supporting cognitive health and fighting neurodegeneration

• Why American manufacturing and rigorous testing protocols matter when it comes to supplement quality and safety

Love the Podcast? Here’s what to do:

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Full show notes: https://www.jjvirgin.com/Faulkner

In this game-changing episode, I'm challenging everything you thought you knew about exercise after 40. Forget the old rules about cardio being queen – I'm sharing why resistance training is actually your secret weapon for burning fat, building stronger bones, and even creating new brain neurons. Drawing from my background in Exercise Physiology at USC and the latest research, I break down why it's never too late to start lifting weights (yes, even at 85!), and how to begin safely and effectively. You'll discover why those gym machines aren't just for twentysomethings, and how building muscle becomes your metabolic superpower. Plus, I reveal the surprising truth about getting "bulky" (spoiler alert: it's probably not what you think), and share my fool-proof strategy for starting your strength training journey today.

What you'll learn:

• Why resistance training trumps cardio for fat loss, heart health, and longevity after 40

• The fascinating science behind myokines and how they boost brain health and immunity

• Essential baseline measurements to track your strength training progress

• A practical breakdown of the three main movement patterns for total body transformation

• How to progress safely from beginner to advanced resistance training

• The truth about muscle building for women over 40 and why "getting bulky" is a myth

• The optimal combination of resistance training and daily movement for best results

Love the Podcast? Here’s what to do:

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Full show notes: https://www.jjvirgin.com/strengthtrainingafter40

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Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance

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