5 Foods I Eat To Lose Weight + Build Muscle Over 50

03/16/25 • 21 min

1 Listener

If you're over 50 and think losing fat and building muscle is impossible, I have great news! After years of testing, I've identified five essential foods that can transform your body composition. These protein-rich powerhouses - grass-fed beef, wild salmon, Greek yogurt, pasture-raised eggs, and collagen - are the foundation of a diet that supports muscle growth while fighting inflammation. The secret isn't just about eating protein; it's about consuming the right kinds with their unique amino acid profiles, bioavailable nutrients, and metabolic benefits. When you prioritize these foods, you'll experience increased energy, reduced cravings, and improved recovery within days. This isn't another diet fad - it's a sustainable approach to nourishing your body for strength and vitality in your prime years.

What you'll learn:

Why grass-fed, grass-finished beef provides unique nutrients like creatine, CLA, and omega-3s that support muscle growth
How wild salmon's astaxanthin and omega-3 content makes it superior to farmed varieties for inflammation reduction
The surprising benefits of Greek yogurt's slow-digesting casein protein (if you've healed your gut)
Why the bright orange yolks in pasture-raised eggs signal higher nutritional value
How collagen supports connective tissue strength - critical for injury prevention when strength training
The importance of protein's thermic effect and its role in reducing cravings
Simple ways to incorporate these foods into your daily routine for maximum benefit

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Full show notes (including all links mentioned): https://jjvirgin.com/5foodsafter50

What you'll learn:

Why grass-fed, grass-finished beef provides unique nutrients like creatine, CLA, and omega-3s that support muscle growth
How wild salmon's astaxanthin and omega-3 content makes it superior to farmed varieties for inflammation reduction
The surprising benefits of Greek yogurt's slow-digesting casein protein (if you've healed your gut)
Why the bright orange yolks in pasture-raised eggs signal higher nutritional value
How collagen supports connective tissue strength - critical for injury prevention when strength training
The importance of protein's thermic effect and its role in reducing cravings
Simple ways to incorporate these foods into your daily routine for maximum benefit

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?

Go to subscribetojj.com
Enjoy the VIP experience for just $4.99/month or $49.99/year (save 17%!)
Click “TRY FREE” and start your ad-free journey today!

Full show notes (including all links mentioned): https://jjvirgin.com/5foodsafter50

Previous Episode

The Hidden Link Between Stress, Gut Health, and Your Nervous System with Dr. Will Cole

Uncovering the Real Cost of Processed Foods on Your Health

"How we're doing food wrong today is criminal. We need to follow other countries that have banned artificial dyes and make our food supply safer for our families." - Dr. Will Cole

Dr. Will Cole, a pioneering functional medicine expert, pulls back the curtain on the shocking realities of America's food industry and its impact on our health. Fresh from confronting Kellogg's over harmful artificial food dyes at their headquarters, Will shares why thousands of food additives banned in other countries are still allowed in the US, and how this disproportionately affects our most vulnerable communities. We dive deep into the powerful connection between stress, emotional wellbeing, and gut health, exploring why setting boundaries might be your best medicine. Will also breaks down the truth about metabolic health, protein consumption for healthy aging, and why finding balance in our wellness approach matters more than following extreme protocols.

What you’ll learn:

Why the US allows thousands more food additives than other countries and how this impacts public health
The concerning connection between processed foods and behavioral issues in children
How stress and emotional health directly impact your gut microbiome and overall wellness
The critical markers for optimal metabolic health that your doctor might not be tracking
Why "JOMO" (Joy of Missing Out) could be the medicine your nervous system needs
The truth about protein consumption and aging - finding balance between extremes
How to recognize signs of nervous system dysregulation and what to do about it

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?

Go to subscribetojj.com
Enjoy the VIP experience for just $4.99/month or $49.99/year (save 17%!)
Click “TRY FREE” and start your ad-free journey today!

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

Next Episode

Why Getting Stronger Could Save Your Life with Dr. Kwadwo Kyeremanteng

"When you see so many people coming into hospital with preventable disease and you see the amount of suffering associated with landing in ICU, you really want to provide people with the tools to avoid seeing someone like myself." - Dr. Kwadwo Kyeremanteng

As an ICU and palliative care physician, Dr. Kwadwo Kyeremanteng (Dr. KK) reveals a startling truth: nearly half of his ICU patients could have avoided being there through better lifestyle choices. With his wealth of frontline medical experience, Dr. KK shares powerful insights about preventing chronic illness and building what he calls "body armor" through strength training. From watching patients walk while on ventilators to witnessing incredible recoveries, he's convinced that being strong isn't just about looking good—it's about survival. We dive deep into the science of longevity, exploring everything from the transformative power of protein to the surprising benefits of sauna therapy. Dr. KK's mission to keep people out of the ICU through prevention is revolutionizing how we think about health and aging, making this episode a must-listen for anyone committed to living their strongest, healthiest life.

What you’ll learn:

Why strength training becomes more crucial as we age and how it creates "body armor" against illness
The truth about protein intake and why it's the foundation of health at any age
How ICU physicians view preventable diseases and what you can do to avoid them
The critical role of recovery techniques, including sauna therapy and contrast therapy
Essential supplements that support longevity and strength
Why traditional healthcare is shifting toward prevention and lifestyle medicine
The connection between physical strength and mental resilience in health outcomes

Love the podcast? Here’s what to do:

Make my day & share your thoughts!