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 My goal is to help you make smarter, more effective choices that work for your unique body—without wasting time on outdated advice!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

Episode Sponsors:

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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

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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.

In this episode of the Well Beyond 40 Podcast, we're diving into the crucial connection between your diet and hormone balance—especially for women over 40. Did you know that nearly half of all women experience some form of hormonal imbalance that can disrupt everything from mood and weight to sleep and stress levels? The great news is that what you eat can have a significant impact on restoring that balance.

Join me as I share five powerful foods that can help you get your hormones back on track. We’re talking about the surprising superpowers of certain vegetables and how they help manage estrogen levels and support detoxification. I’ll also reveal a tiny seed that packs a punch in balancing estrogen and progesterone and why they should be a staple in your diet. Plus, we’ll discuss foods with hormone-friendly fats and how these delicious options can improve everything from cell health to hormone receptor sensitivity.

If you're looking for simple, practical changes that can make a big difference in how you feel every day, this episode is for you. Tune in to discover how these foods can help you look and feel your best, and take control of your health journey!

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

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

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

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

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

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

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

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

Study: 11 unexpected signs of hormonal imbalance: https://www.northwell.edu/obstetrics-and-gynecology/fertility/expert-insights/11-unexpected-signs-of-hormonal-imbalance#:~:text=Statistics%20show%20that%2080%20percent,manifested%20due%20to%20hormonal%20irregularities.

Study: Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis: https://consensus.app/papers/vegetables-cancer-risk-epidemiologic-evidence-basis-higdon/76be881f2e415a40a80cf54675408bd9/?utm_source=chatgpt

Study: Flaxseed Consumption Influences Endogenous Hormone Concentrations in Postmenopausal Women: https://www.tandfonline.com/doi/abs/10.1207/S15327914nc391_8

Study: Women and Omega-3 Fatty Acids: https://consensus.app/papers/women-omega3-fatty-acids-saldeen/b30be32ee8855035a5bb90779acdb013/?utm_source=chatgpt

Study: Assessment of Total Fat and Fatty Acids in Walnuts Using Near-Infrared Hyperspectral Imaging: https://www.frontiersin.org/journals/plant-science/articles/10.3389/fpls.2021.729880/full

Study: Walnuts, Long-Chain Polyunsaturated Fatty Acids, and Adolescent Brain Development: Protocol for the Walnuts Smart Snack Dietary Intervention Trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8217431/

Study: Omega-3 ALA: https://walnuts.org/nutrition/nutrition-info/alpha-linolenic-acid/

Episode Sponsors:

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

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"Aging gracefully? More like defying it altogether. I’m aiming for a 30-year-old body with a 300-year-old mind." - Dr. Jeff Gladden

In this episode of Well Beyond 40, I sit down with Dr. Jeff Gladden, a renowned interventional cardiologist turned longevity expert, to unravel the secrets of turning 100 into the new 30. Dr. Gladden shares his personal journey of overcoming midlife health challenges that many of us can relate to—exhaustion, weight gain, and the looming threat of mental decline. But instead of accepting these as signs of inevitable aging, he cracked the code to reclaiming his vitality and has since dedicated his life to helping others do the same.

Dr. Gladden’s approach to longevity isn’t just about avoiding decline; it’s about optimizing every aspect of your health, from your genetics to your daily habits. He dives deep into the science behind why some of us age faster than others, how personalized nutrition and exercise can make a world of difference, and the game-changing role of bio-identical hormone therapy—especially crucial for women navigating menopause. His insights on the exponential nature of aging and how to combat it with comprehensive, customized strategies will make you rethink everything you thought you knew about getting older.

But the real magic happens when Dr. Gladden talks about regeneration—the future of anti-aging. Imagine resetting your biological clock through advanced therapies that clean out old, damaged cells and replace them with the vitality of youth. It’s not just science fiction; it’s happening now. If you’ve ever wished you could freeze time or even roll it back, this episode is your roadmap.

FULL show notes: https://www.jjvirgin.com/gladden

Gladden Longevity Shop: Use code JJVirgin for 20% off at our supplement store: https://gladdenlongevityshop.com/

Learn more about Dr. Jeffrey Gladden: https://gladdenlongevity.com/

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

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Episode Sponsors:

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

Get the first four chapters of Dr. Gladden's new book, 100 is the NEW 30 for FREE

"Estrogen isn’t just a 'sex hormone'—it’s the life hormone. It’s the key to keeping your heart, brain, and body healthy and vibrant for decades beyond menopause." – Dr. Felice Gersh

In this eye-opening episode of the Well Beyond 40 podcast, I sit down with Dr. Felice Gersh, a leading expert in integrative medicine and a trailblazer in hormone therapy, to tackle one of the most critical yet overlooked health risks for women—heart disease. While breast cancer often dominates the conversation, heart disease remains the number one killer of women, particularly after menopause. Dr. Gersh sheds light on the powerful role that certain hormones play in protecting our bodies and why it’s essential to rethink how we approach hormone replacement therapy (HRT) as we age.

Our discussion is not just groundbreaking—it's life-changing. We explore which hormone makes the most dramatic impact on our bodies as we age, leading to increased risks of heart disease, stroke, and even cognitive decline. But here's the silver lining: it's never too late to take action. Whether you’re 50, 60, or even 70, Dr. Gersh provides compelling evidence that starting hormone therapy later in life can still offer significant benefits, and what crucial steps you can take to support your hormone receptors.

If you’ve ever wondered whether it’s safe to start HRT years after menopause, or if you’ve been told you’re too old to begin, this episode will give you hope and empower you with the knowledge to take control of your health. And for those who’ve battled breast cancer, Dr. Gersh also addresses the complexities of hormone therapy, discussing when it might be safe and effective, and when alternative approaches are necessary.

Tune in to discover why Dr. Felice Gersh is my go-to expert on hormones and aging, and learn how to take proactive steps to protect your heart, your health, and your future. Don’t miss out—this episode is packed with pearls of wisdom that every woman needs to hear.

FULL show notes: https://www.jjvirgin.com/gersh

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

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

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

Dr. Felice Gersh on Instagram: https://www.instagram.com/dr.felicegersh/

Dr. Felice Gersh on Twitter: https://twitter.com/DrFeliceGersh

Dr. Felice Gersh on Facebook: https://www.facebook.com/felicegershmd/

Dr. Felice Gersh on YouTube: https://www.youtube.com/channel/UCrbn9RUdGuc6Wq-FT7V4u3g

Study: Estrogen and cardiovascular disease: https://www.sciencedirect.com/science/article/pii/S003306202400015X

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 Dr. Gersh’s FREE ebook Menopause SOS