Well Beyond 40

In this game-changing episode, I'm tackling one of the most confusing topics for women over 40—what type of exercise actually works for maintaining a healthy weight, strong bones, and vibrant energy as we age? Drawing from both my personal journey and decades of research, I'm exposing the outdated myths about cardio and weight training that might be holding you back from your best health. You'll discover why the conventional wisdom about endless treadmill sessions could be sabotaging your results and learn about the surprising connection between grip strength and longevity. If you're frustrated with your current fitness routine or worried about maintaining your independence as you age, this episode is your roadmap to building a stronger, more resilient body that keeps up with your vibrant life.

What you'll learn:

• The shocking truth about muscle loss after 40 and what it means for your metabolism
• Why your grip strength could be the most important health metric you're not measuring
• The game-changing research about VO2 max and longevity
• How to combine cardio and weights for optimal results at any age
• Simple strategies to prevent bone loss and maintain independence
• The most effective exercise sequence to transform your fitness routine
• Why the old "cardio-first" approach might be working against you

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

Hand Grip Dynamometer: https://amzn.to/48OI2a1

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

TRX Resistance Training Equipment: Free Shipping on all orders $99+: https://trxtraining.sjv.io/EKrvrP

Weighted Vest: https://amzn.to/4aSOVIM

Study: Influence of early hip fracture surgery in the elderly on mortality, readmissions, dependence and quality of life: https://consensus.app/papers/influence-fracture-surgery-mortality-readmissions-ruizromero/de4487d539d4519aa7541b29febae142/?utm_source=chatgpt

Study: Long-term Change in Cardiorespiratory Fitness and All-Cause Mortality: https://www.mayoclinicproceedings.org/article/S0025-6196(16)30257-9/abstract

Study: Association of Grip Strength With Risk of All-Cause Mortality, Cardiovascular Diseases, and Cancer in Community-Dwelling Populations: A Meta-analysis of Prospective Cohort Studies: https://pubmed.ncbi.nlm.nih.gov/28549705/

Episode Sponsors:

Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products

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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

If losing weight feels like a losing battle, this episode is for you. I’m joined by Gin Stephens, a science teacher turned fasting expert, who lost 80 pounds––and has kept it off for 10 years—with intermittent fasting.

In this discussion, we're talking about the hardest part of intermittent fasting: getting started. After speaking with thousands of people and discovering why they give up, Gin created a simple approach for establishing the habit, sticking with it, and finally seeing results. We cover common misconceptions about fasting, why intuitive eating may have failed you, and how achieving metabolic flexibility can change your relationship with food.

Plus, Gin shares her tips for dealing with hunger and cravings, and the magic of giving fasting a try for 28 days.

If your metabolic health is on your mind, this conversation is going to give you some serious food for thought.

FULL show notes: jjvirgin.com/cleanfast

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

Try my protein calculator: http://jjvirgin.com/proteinfirst

Read my book, The Virgin Diet: https://store.jjvirgin.com/products/the-virgin-diet-paperback

Learn more about Gin Stephens: ginstephens.com

Listen to previous episodes with Gin Stephens: https://jjvirgin.com/?s=gin+stephens

Get 28-Day Fast Start Day-By-Day: https://amzn.to/3TiYzin

Read Fast. Feast. Repeat.: https://amzn.to/41i5Wsk

Read Delay, Don’t Deny: Living an Intermittent Fasting Lifestyle: https://amzn.to/4aiLiwh

Read Clean(ish): Eat (Mostly) Clean, Live (Mainly) Clean, and Unlock Your Body's Natural Ability to Self-Clean: https://amzn.to/3TlYPNy

Listen to the Intermittent Fasting Stories podcast: https://www.intermittentfastingstories.com/

Join Gin Stephens’s Delay, Don’t Deny Community: ginstephens.com/community

Study: Cell Metabolism: Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake: https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-7

Study: Obesity: Persistent metabolic adaptation 6 years after "The Biggest Loser" competition: https://pubmed.ncbi.nlm.nih.gov/27136388/

Reignite WellnessTM All-In-One Shakes: https://store.jjvirgin.com/collections/shakes

Get Gin Stephens’ FREE Clean Fast Guide: http://ginstephens.com/cleanfast

Once you hit perimenopause, it can feel like everything goes haywire. Weight gain, brain fog, and erratic cycles can make it hard to feel like you’ve got a handle on your health.

Luckily, Dr. Stephanie Estima, a women's health educator, is here to give you hope.

First, we are going deep into what happens to your body and metabolism in this transition, why you shouldn’t ignore insulin resistance, and how the unique pressures of this stage of life can affect your lab work—and then we’re revealing how to navigate successfully.

If you feel like you’re caught in chaos, this episode will show you how you can regain control and step into the best time of your life.

FULL show notes: jjvirgin.com/drstephanie

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

Download my Ultimate Health Roadmap: http://jjvirgin.com/ultimatehealth

Sign up for my Metabolism Rescue Program: https://store.jjvirgin.com/collections/all/products/metabolism-rescue-program?_pos=3&_fid=9d1d32325&_ss=c

Learn more about Dr. Stephanie Estima: https://hellobetty.club/

Listen to Dr. Stephanie Estima’s other episodes: https://jjvirgin.com/?s=Dr+Stephanie+Estima

Read The Betty Body: https://amzn.to/3s2RY0i

Listen to Better! With Dr. Stephanie Estima: https://hellobetty.club/podcast

Follow Dr. Stephanie Estima on Medium: https://medium.com/@drstephanie

Order labs from YourLabWork: https://yourlabwork.com/jj-virgin/

See what Dr. Estima is doing in the gym: https://www.instagram.com/dr.stephanie.estima

Try my protein calculator: http://jjvirgin.com/proteinfirst

Reignite WellnessTM All-In-One Shakes: https://store.jjvirgin.com/collections/shakes

Read Sacred Cow by Rob Wolf and Diana Rodgers: https://amzn.to/492RXdB

Get Dr. Stephanie’s FREE Guide: 5 Blood Tests All Female Patients Need: https://thehealthloft.lpages.co/lab-tests/

Feeling achy, moody, or depressed? Not recovering from your workout as fast as you used to? JJ dives deep into the subject of hormone imbalance - especially the sex hormones estrogen, progesterone & testosterone. Learn how to read the signs of both low and high imbalances. The importance of checking your thyroid and adrenals, watching your diet, insulin considerations, improving the quality of your sleep, and handling stress. There are smart, natural choices to help keep your hormones cycling in the best possible ways!

Key takeaways:

[1:22] For women: How to know that your Estrogen is low?

[2:12] For men: How do you know if your Testosterone is low?

[3:05] High estrogen has risks, too! Here are some warning signs.

[3:58] Look for these symptoms indicating low progesterone.

[4:40] High progesterone symptoms include being tired and sleepy.

[5:59] The low sex drive & difficulty building muscle with low testosterone can also bring on depression symptoms, so correcting that imbalance has more benefits than you might think.

[7:20] Thyroid is critical with hormone balance.

[9:00] What are the signs that your adrenals are working well?

[10:35] Your blood sugar balance is vital! Here’s how you can learn how many and what kind of carbs you can handle.

[10:25] Taking Vitamin D with K helps with insulin sensitivity; fish oil is also a terrific option.

[12:20] Are you digesting your protein well? Here are the enzymes you can take to help out.

[13:30] Good sleep is critical - if you’re having trouble, Sleep Candy is here to help.

[15:40] How do you handle stress? “The Miracle Mindset” has some great tools, including burst training, tapping, and more.

[17:11] What best supports you when detoxing?

[18:48] What herbs can help in getting your hormones balanced?

[20:47] Listener question: How long do I need to take hormones if I eat healthy? Keeping estrogen at healthy levels, eating well, using supplements correctly, and then use the lowest dose possible. Don’t overdo it!

[22:58] Gratitude exercise — writing down 3 things that you are grateful for every morning helps set your day in an unbelievably positive direction. Your mindset really can be your greatest ally.

Mentioned in this episode:

JJVirgin.com/hormoneguide

JJVirgin.com/products

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