We all know the frustration of trying to shed those stubborn pounds, especially as we age. But what if I told you that you don't have to overhaul your entire life to lose fat and reclaim your health? In this episode, I'm sharing five simple changes you can make to your daily routine that will help you hit your weight-loss goals more sustainably. From the power of post-meal walks to the surprising impact of sleep on your waistline, these little hinges can swing big doors when it comes to your health.

I'll also dive into the importance of monitoring your progress with the right tools and reveal the one simple habit that can boost your fat-burning potential by up to 30%. Plus, I'll share my top five exercises for maximizing fat loss, whether you're working out at home or at the gym. Trust me, you won't want to miss this episode packed with practical tips and game-changing insights. Tune in now and let's start swinging those hinges towards a healthier, happier you!

FULL show notes: https://www.jjvirgin.com/5changes

Check out the Bluetooth scales and tape measures I recommend in my Amazon storefront: https://www.amazon.com/shop/jj.virgin

Use my Eat Protein First Calculator: http://jjvirgin.com/proteinfirst

Track your protein & macros with Cronometer App: jjvirgin.com/cronometer

ElectroReplenish: https://reignitewellness.com/products/electroreplenish

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

Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep

Tape Measure: https://amzn.to/3wQw4Q2

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Study: Effects of a 12-week walking intervention on circulating lipid profiles and adipokines in normal weight and abdominal obese female college students: https://www.sciencedirect.com/science/article/pii/S1728869X23000266

Study: Relationship Between Sleep Quality and Quantity and Weight Loss in Women Participating in a Weight-Loss Intervention Trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4861065

Study: Effects of circuit-based exercise programs on the body composition of elderly obese women: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3526879/

Study: Weighing everyday matters: Daily weighing improves weight loss and adoption of weight control behaviors: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380831/

Study: Increased Hydration Can Be Associated with Weight Loss: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/

In this eye-opening episode, I sit down with Chip Conley, founder of the Modern Elder Academy and author of Learning to Love Midlife: 12 Reasons Why Life Gets Better with Age. Chip shares his insights on embracing the power of midlife and reframing the way we think about aging. We dive into the concept of the "modern elder" and how combining curiosity and wisdom can lead to a more fulfilling life.

Chip introduces the idea of "middle essence," the midlife equivalent of adolescence, and shares strategies for navigating this transformative period. He also discusses the three stages of transitions and offers practical advice for coping with each stage. We explore the importance of cultivating purpose, harvesting wisdom, and maintaining social connections as we age.

If you're in your 40s, 50s, 60s, or beyond and looking for inspiration and guidance on making the most of this exciting chapter of life, this episode is for you. Chip's insights will help you shift your mindset, embrace your potential, and thrive in midlife and beyond.

FULL show notes: jjvirgin.com/lovemidlife

Learning to Love Midlife: 12 Reasons Why Life Gets Better with Age: https://amzn.to/3ISQ8UP

Chip’s Commune course: Thriving Through Midlife & Beyond with Chip Conley https://www.onecommune.com/thriving-through-midlife-and-beyond-with-chip-conley-free-pass-sign-up

JJ’s Commune course: Age Powerfully with JJ Virgin: https://www.onecommune.com/age-powerfully-jj-virgin-free-pass-sign-up

If you're over 40 and looking to lose fat while maintaining your hard-earned muscle, protein is your secret weapon. In this episode, I reveal the five protein-packed foods you should be eating every day to boost your metabolism, build lean muscle, and achieve your best body yet.

From the incredible benefits of wild salmon and grass-fed beef to the surprising power of Greek yogurt and bone broth, I'll break down the science behind why these foods are essential for women our age—and show you how easy it can be to get over 100 grams in your diet every day. Plus, I'll share my top tips for easily incorporating these high-protein foods into your daily diet, so you can start seeing results fast.

Don't miss out on this game-changing information. Tune in now to learn how you can transform your body composition, increase your strength and energy, and feel your best at any age.

FULL show notes: jjvirgin.com/highprotein

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Metabolic Reset: https://reignitewellness.com/products/metabolic-reset-3

Omega Plus: https://reignitewellness.com/products/omega-plus

Get 60 FREE delicious, protein-packed shake recipes in my Eat Protein First Smoothie Guide: https://jjvirgin.com/smoothie

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

Get wild-caught fish and seafood from Vital Choice: https://vitalchoice.sjv.io/daKYGy

Bone Broth Protein Shakes: https://reignitewellness.com/collections/shakes

Sugar Impact Diet: https://reignitewellness.com/products/sugar-impact-diet-paperback-book

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Study: Specific Collagen Peptides in Combination with Resistance Training Improve Body Composition and Regional Muscle Strength in Premenopausal Women: A Randomized Controlled Trial: https://www.researchgate.net/publication/332555704_Specific_Collagen_Peptides_in_Combination_with_Resistance_Training_Improve_Body_Composition_and_Regional_Muscle_Strength_in_Premenopausal_Women_A_Randomized_Controlled_Trial

Study: Dietary protein and muscle in older persons: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4162481/ 

In this enlightening episode, I sit down with my brilliant friend Dr. Richard Johnson to unpack the mysteries of weight gain and explore the unifying theory that brings all the current hypotheses together. We dive into four major diet theories about why it's so hard to lose fat, and how certain foods—especially fructose—can sabotage your metabolism and health even if you're restricting calories.

Dr. Johnson shares groundbreaking insights from his research, revealing how fructose impacts fat storage. We discuss the carbohydrate-insulin model, the protein-leverage hypothesis, and how a low-carb diet combined with certain essential nutrients can make a world of difference. You'll also learn about the surprising connection between alcohol and fructose, and how to enjoy alcohol without derailing your progress.

If you're tired of struggling with stubborn weight and want to optimize your metabolism for lasting health, this is a must-listen episode! Dr. Johnson's cutting-edge findings will empower you with the knowledge and tools to finally break free from the dieting rollercoaster and achieve the vibrant well-being you deserve. Don't miss out on this transformative conversation!

FULL show notes: jjvirgin.com/rick

Dry Farm Wines: https://dryfarmwines.com/jjvirgin

Try RxSugar: https://rxsugar.com/?rfsn=7896896.603c03&utm_source=refersion&utm_medium=affiliate&utm_campaign=7896896.603c03 Dr. Johnson’s book Nature Wants Us to Be Fat: https://www.penguinrandomhouse.com/books/691562/nature-wants-us-to-be-fat-by-richard-j-johnson-md/

I recently decided I wanted to get in the best shape of my life for my 60th birthday. My original goal wasn't even fat loss; I wanted to put on muscle and improve my overall fitness. But in the process of focusing on strength training, optimizing my nutrition, and making some key lifestyle tweaks, I ended up dropping 10 pounds and 5% body fat... without even trying!

In this episode, I'm sharing the surprising mindset shifts and practical strategies that made all the difference. You'll learn why I actually INCREASED my calories at first, the reason I had to stop working out fasted, how changing my lazy evening wine-and-Netflix routine led to better self-care, and so much more. I'm also revealing the supplements I never skip even when I travel, and the metrics I track to make sure I'm building muscle and losing fat.

If you're looking for motivation and guidance to get fit and feel your best at any age, this is the episode for you! It's not about restriction or doing anything extreme, it's about consistency, nourishing your body, and making sustainable lifestyle upgrades. I can't wait to share what I've learned with you!

FULL show notes: jjvirgin.com/5things

Bioimpedance Scale: https://amzn.to/4abj8Cz

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If a simple staircase becomes your Everest, it's not just about stamina—it's a hint about your health's future.

I'm excited to speak with Dr. Andy Galpin in this episode, who is a true expert in exercise science and peak performance. Dr. Galpin breaks down his essential tips for optimizing health over 40, emphasizing the critical roles of VO2 max, grip strength, and balance exercises in your fitness regimen. 

We also touch on the topics of exercise recovery, his FDA-approved do-it-yourself sleep lab, and his upcoming podcast, “Perform with Andy Galpin.” 

Discover how boosting your fitness level can empower you to breeze through your daily activities and maintain a high quality of life as you age.

FULL show notes: jjvirgin.com/andy

Subscribe to my podcast

Learn more about Dr. Andy Galpin: https://www.andygalpin.com/

Listen to Perform with Dr. Andy Galpin: https://lnk.to/perform

Subscribe to Dr. Andy Galpin’s YouTube Channel: https://www.youtube.com/@drandygalpin

Learn 5-Minute Physiology: https://www.andygalpin.com/5-minute-physiology

Learn 25-Minute Physiology: https://www.andygalpin.com/25-minute-physiology

Learn 55-Minute Physiology: https://www.andygalpin.com/55-minute-physiology

Visit Absolute Rest: https://www.absoluterest.com/

Visit BioMolecular Athlete: https://www.biomolecularathlete.com/

RAPID Health Optimization: https://rapidhealthreport.com/

Learn about VO₂ Max: https://www.healthline.com/health/vo2-max

Study: Strength and multiple types of physical activity predict cognitive function independent of low muscle mass in NHANES 1999–2002

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In this episode, I dive into the incredible health benefits of a simple activity that we often take for granted: walking. While it may not be considered a strenuous exercise, recent research highlights just how powerful walking can be for our overall well-being and longevity.

I discuss the findings of a study that reveals the optimal number of daily steps needed to significantly reduce the risk of early death from various causes. The episode also explores how adding higher-intensity walking can further improve body composition and metabolic health markers.

Throughout the episode, I share my personal tips and tricks for incorporating more walking into your daily routine, making it easier to reach your step goals consistently. I also discuss how getting a walking pad has been a game-changer for me in terms of increasing the intensity of my walks.

Whether you're a seasoned walker or just starting to embrace this simple yet effective form of physical activity, this episode will inspire you to prioritize walking as a key component of your health and longevity strategy.

FULL show notes: jjvirgin.com/walkingpads

Study: Association of Healthy Lifestyle With Years Lived Without Major Chronic Diseases: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2763720

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How would you find the motivation and strength to transform your life after experiencing adversity?

Join me as I talk with Doug Bopst, an award-winning personal trainer, author of three books, and host of the Adversity Advantage Podcast, who is on a crusade to inspire others to overcome adversity and become the best version of themselves. He’s a former convicted felon and drug addict who spent time in jail for “possession with intent to sell.” While locked in a cell, he slayed his personal demons, kicked addiction, and completely reinvented himself. 

Doug shares his journey of redemption through fitness, shedding light on his emotional and mental challenges and sharing his unique insights on battling body fat and belly fat with resilience, nutrition, and mindset principles.

Full show notes: jjvirgin.com/doug

Subscribe to my podcast: http://subscribetojj.com

Learn more about Doug Bopst: https://dougbopst.com/

Read The 7 Foods Most Likely To Cause Weight Gain: https://jjvirgin.com/foods-cause-weight-gain/

Read The Amazing Benefits Of Intermittent Fasting & How To Do It Right: https://jjvirgin.com/amazing-benefits-intermittent-fasting/

Read Best and Worst Foods for Flexing Your Immune Strength: https://jjvirgin.com/best-and-worst-foods-for-flexing-your-immune-strength/

Visit Cal-A-Vie Health Spa: https://www.cal-a-vie.com/

Download a copy of Doug’s book, From Felony to Fitness to Free: https://dougbopst.com/free/

Dive into a refreshing start to your day with this enlightening podcast episode, where I reveal the secrets to creating the ultimate detox smoothie. Packed with delicious, nutrient-rich ingredients, this smoothie is designed to invigorate your mornings and support your body's natural detoxification processes.

I'll guide you through crafting the perfect detox drink, sharing insights on how each ingredient supports your health and well-being. Whether you aim to lose weight fast, maintain a healthy lifestyle, or boost fat-burning over 40, this tasty and nutritious smoothie will be your secret weapon for success.

Join me to discover how to make mornings more vibrant and healthful. 

Full show notes: jjvirgin.com/detoxsmoothie

Subscribe to my podcast: https://subscribetojj.com

Watch the FULL VIDEO on my YouTube Channel: https://www.youtube.com/jjvirginvideos

Get 60 FREE delicious, protein-packed shake recipes in my Eat Protein First Smoothie Guide: https://discover.jjvirgin.com/loaded-smoothie-cookbook-yt-1

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Have you noticed changes in your body after hitting 40? Things like unexpected weight gain, an increased craving for sweets, more stress, or challenges to your mental health as you navigate through menopause? If these sound familiar, you're in for a treat.

Join me for an enlightening conversation with the remarkable Chalene Johnson, a fitness legend who has gracefully transitioned into a wellness champion. 

With Chalene's guidance, you'll discover practical steps to not only safeguard your health during menopause but enhance it, too. She opens up about her personal journey of self-discovery, listening intently to her body, and prioritizing what genuinely matters. Beyond her insightful revelations, Chalene generously offers her 14-day energy reset program for free!

This episode promises to be a beacon of inspiration and actionable advice for anyone looking to thrive during menopause and beyond. Trust us, you won't want to miss out on this empowering dialogue. Tune in to transform your life with the wisdom and warmth of Chalene Johnson.

Full show notes: jjvirgin.com/chalene

Subscribe to my podcast: http://subscribetojj.com

Website: https://chalene.com/

Learn more about Chalene Johnson: https://chalene.com/about/

Chalene’s Instagram: https://www.instagram.com/chalenejohnson/

Chalene’s YouTube channel: https://www.youtube.com/@chalenejohnson

Download your free Resistance Training Cheat Sheet: https://discover.jjvirgin.com/resistance-training-yt-1

Keep learning about hormone replacement therapy: https://jjvirgin.com/what-to-know-about-hormone-replacement-therapy-for-menopause/

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Menopause can make you lose your butt and gain a gut… and believe it or not, your metabolism may not be to blame. 

So if the problem isn't metabolism, what is it? That’s what I’m explaining in this episode. Then, I’m sharing proven strategies to build muscle, reduce deep belly fat, enhance insulin sensitivity, and get hormonal weight gain under control—including seven exercises to get things moving in the right direction. Give it a listen right now to start making fat-burning moves today!

Full show notes: https://jjvirgin.com/menopauseexercise

Watch the FULL VIDEO on my YouTube Channel: https://www.youtube.com/jjvirginvideos

Subscribe to my podcast: https://subscribetojj.com

Read my book, Sugar Impact Diet: https://store.jjvirgin.com/collections/books/products/sugar-impact-diet-paperback-book

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Watch How Much Protein Do You Really Need Over 40?: https://www.youtube.com/watch?v=r9uVlcJZHEI