In this eye-opening episode, I'm tackling some of the biggest fitness myths that have been holding you back from achieving real results—misconceptions that have been circulating for decades! We'll uncover the truth behind common beliefs about weight loss, muscle building, and effective exercise strategies. Prepare to have your fitness worldview challenged as we explore why some widely accepted "rules" might actually be hindering your progress.

I'll explain how certain types of training can boost your metabolism, help you burn more fat, and keep your insulin sensitivity in check—all crucial factors as we age. We'll also bust a long-standing myth about weightlifting that particularly affects women, revealing the science behind muscle growth and why you shouldn't fear certain exercises.

You'll hear personal stories from my own fitness journey—including a pivotal moment in grad school when I first encountered some of this misguided advice—and how changing my approach transformed my body and energy levels for the better. If you've ever felt frustrated by slow progress or confused by conflicting fitness advice, this episode is a must-watch.

We'll discuss how muscle acts as your body's natural shaper and calorie burner, even when you're at rest. My goal is to help you make smarter, more effective choices that work for your unique body—without wasting time on outdated advice!

Don't miss this episode! Tune in to learn why it's time to ditch the myths and transform your fitness routine for good. Be sure to subscribe and share your own fitness experiences in the comments—let's get this conversation started!

Full show notes:https://www.jjvirgin.com/5myths

Study: The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis: https://link.springer.com/article/10.1007/s40279-021-01562-2

Study: Exercise training in the management of overweight and obesity in adults: Synthesis of the evidence and recommendations from the European Association for the Study of Obesity Physical Activity Working Group: https://onlinelibrary.wiley.com/doi/10.1111/obr.13273

Study: Moderate Exercise Attenuates the Loss of Skeletal Muscle Mass That Occurs With Intentional Caloric Restriction–Induced Weight Loss in Older, Overweight to Obese Adults: https://academic.oup.com/biomedgerontology/article/64A/5/575/633506

Study: Moderate and Higher Protein Intakes Promote Superior Body Recomposition in Older Women Performing Resistance Training: https://journals.lww.com/acsm-msse/fulltext/2022/05000/moderate_and_higher_protein_intakes_promote.11.aspx

Study: The effect of exercise-training on resting metabolic rate in lean and moderately obese individuals: https://www.semanticscholar.org/paper/The-effect-of-exercise-training-on-resting-rate-in-Tremblay-Fontaine/14c63662ea431c19dc80d41c6eae7c9e0bfbdb74

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Reignite Wellness™ All-In-One Shake Protein Powder: https://reignitewellness.com/search?options%5Bprefix%5D=last&q=protein+shake

7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst

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

TRX Resistance Training Equipment: Free Shipping on all orders $99+: https://www.avantlink.com/click.php?tt=ml&ti=931205&pw=347877

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"Mitochondria are the powerhouses of our cells, and if we don’t keep them in check, we risk losing the energy, strength, and vitality that allow us to age powerfully." - Dr. Anurag Singh

In this energizing episode of the Well Beyond 40 podcast, I sit down with Dr. Anurag Singh, a pioneering expert in mitochondrial health, to dive deep into the science that can help us all age with power. As the Chief Medical Officer at Timeline, Dr. Singh has spearheaded over 50 clinical trials, focusing on groundbreaking ways to keep our cellular engines—the mitochondria—running optimally well beyond our 40s.

We explore the fascinating compound Urolithin A, which I call “exercise in a bottle.” Urolithin A is derived from foods like pomegranates and walnuts, and plays a critical role in maintaining muscle health, boosting energy levels, and even improving skin quality as we age. Dr. Singh sheds light on the alarming statistics of muscle loss starting in our 30s and how it accelerates into our 60s and 70s. He offers actionable strategies that go beyond just increasing protein intake and resistance training, emphasizing the importance of using every tool available, including Urolithin A, to combat the decline.

For those navigating the world of GLP-1 agonists for weight loss, Dr. Singh provides essential insights into how these medications impact muscle mass and mitochondria. His advice is clear: while these drugs can be effective, they must be coupled with proper nutrition, exercise, and mitochondrial support to prevent long-term muscle loss and metabolic issues.

Tune in to discover how you can harness the power of your mitochondria to not only live longer but to live stronger, with more energy and resilience, well into your later years. Don't miss this chance to learn how to integrate cutting-edge science into your daily routine for a healthier, more vibrant you!

Full show notes: https://www.jjvirgin.com/GLP1

Timeline Longevity Instagram: https://www.instagram.com/timeline_longevity/

7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst

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

Vital Choice wild-caught seafood: https://vitalchoice.sjv.io/daKYGy

Reignite Wellness™ Magnesium Body Calm: https://reignitewellness.com/products/magnesium-body-calm

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

Timeline Mitopure (Urolithin A): https://www.timelinenutrition.com/partners/jj-virgin

Reignite Wellness™ Plant-Based & Paleo-Inspired All-In-One Shakes: https://reignitewellness.com/collections/shakes

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

Episode Sponsors:

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

Go to qualialife.com/VIRGINWELLNESS to try Qualia risk-free for up to 100 days and code VIRGINWELLNESS for an additional 15% off

Get 50% off a Starter Pack of Timeline Nutrition or Skin Products

Struggling with a weight loss plateau? This episode is your secret weapon. We're diving into powerful fat-burning foods that can revolutionize your meal plan and accelerate your results. From familiar favorites to surprising additions, you'll discover how certain nutrient-dense foods can not only boost fat loss but also support muscle growth and curb cravings.

I'm sharing personal insights, too, including my top picks for metabolism-boosting proteins and anti-inflammatory veggies that I've made staples in my own diet. You'll also learn about unexpected drinks that can enhance your workout performance and fat-burning potential. I'll break down the science behind their thermogenic properties and reveal my pre-gym fuel of choice.

But that's not all – find out the simple tweak to a common breakfast item that could be a game-changer for your fat loss and muscle retention goals. Curious about how to seamlessly integrate these powerhouse foods into your daily routine? Tune in for practical tips and mouthwatering recipes that will help you harness the full potential of these metabolism-boosting ingredients. This episode is packed with actionable advice to help you break through barriers and achieve your fitness goals faster than ever.

Full show notes: https://www.jjvirgin.com/10fatlossfoods

Flavorchef bone broth: https://affiliates.theflavorchef.com/121.html

Vital Choice wild-caught seafood: https://vitalchoice.sjv.io/daKYGy

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Reignite Wellness™ Paleo-Inspired Bone Broth All-In-One Shake 30 Servings https://reignitewellness.com/search?options%5Bprefix%5D=last&q=paleo

An afternoon snack of berries reduces subsequent energy intake compared to an isoenergetic confectionery snack: https://www.sciencedirect.com/science/article/abs/pii/S0195666315003220?via%3Dihub

The Effects of Omega-3 Supplementation on Resting Metabolic Rate: A Systematic Review and Meta-Analysis of Clinical Trials: https://onlinelibrary.wiley.com/doi/10.1155/2021/6213035

Consumption of Coffee Polyphenols Increases Fat Utilization in Humans: https://www.jstage.jst.go.jp/article/jhs/56/6/56_6_745/_article

Green tea beverages enriched with catechins with a galloyl moiety reduce body fat in moderately obese adults: a randomized double-blind placebo-controlled trial: https://pubs.rsc.org/en/content/articlelanding/2016/fo/c5fo00750j

Effects of Dietary Intake of Japanese Mushrooms on Visceral Fat Accumulation and Gut Microbiota in Mice: https://www.mdpi.com/2072-6643/10/5/610

Body Fat Changes in The Beef WISE Study: Beef's Role in Weight Improvement, Satisfaction, and Energy: https://faseb.onlinelibrary.wiley.com/doi/10.1096/fasebj.31.1_supplement.652.19

Greek Yogurt and 12 Weeks of Exercise Training on Strength, Muscle Thickness and Body Composition in Lean, Untrained, University-Aged Males: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2019.00055/full

Is consuming yoghurt associated with weight management outcomes? Results from a systematic review: https://www.nature.com/articles/ijo2015202

Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial: https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483?via%3Dihub

Episode Sponsors:

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

Go to qualialife.com/VIRGINWELLNESS to try Qualia risk-free for up to 100 days and code VIRGINWELLNESS for an additional 15% off.