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 Drawing from both my personal journey and decades of research, I'm exposing the outdated myths about cardio and weight training that might be holding you back from your best health.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

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

"The silence around menopause has to end – we deserve better information and support." – Tamsen Fadal

After 30 years as an award-winning news anchor, Tamsen Fadal experienced her menopause journey in the high-pressure, public-facing world of broadcast journalism. This sparked a complete career reinvention, leading her to become a powerful advocate for menopause awareness and workplace equality. In this candid conversation, we dive deep into Tamsen's personal transformation from experiencing hot flashes on air to producing groundbreaking documentaries and writing essential guides for women navigating this life transition. Her journey from suffering in silence to becoming a vocal champion for women's health perfectly captures what's possible when we embrace change and turn our challenges into opportunities for growth. Whether you're approaching menopause, in the thick of it, or want to better support the women in your life, Tamsen's insights will forever change how you think about this powerful life phase.

What you'll learn:

- Why understanding hormone therapy options is crucial for making informed decisions about your health

- How workplace culture needs to evolve to better support women through menopause

- The unexpected ways menopause affects your whole body—from dental health to brain function

- Why the right exercise and nutrition strategies are essential during this transition

- How to transform your mindset from seeing menopause as an ending to viewing it as an opportunity for reinvention

- The importance of breaking the silence around menopause and creating supportive communities

- Why it's never too late to pivot your career and pursue your passion

Don't miss Tamsen's groundbreaking PBS documentary, "The M Factor: Shredding the Silence on Menopause," and pre-order her upcoming book "How to Menopause"—your girlfriend-vetted guide to thriving through this transition.

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

Rethinking Breast Cancer Prevention—Well Beyond 40 with Felice Gersh: https://jjvirgin.com/main-podcast/rethinking-breast-cancer-prevention-with-dr-felice-gersh-ep-573/

Dr. Joe Dispenza meditations: https://drjoedispenza.com/?rfsn=6914154.37386a&utm_source=refersion&utm_medium=affiliate&utm_campaign=6914154.37386a

Reignite Wellness™ Amino Power Powder: https://reignitewellness.com/products/amino-power-powderReignite Wellness™ SHEatine: https://reignitewellness.com/products/sheatine-capsules

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

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

Book: How to Menopause: Take Charge of Your Health, Reclaim Your Life, and Feel Even Better than Before: https://www.amazon.com/How-Menopause-Charge-Health-Reclaim/dp/0306833549

Tamsen on Facebook: https://www.facebook.com/tamsenfadal/

Tamsen on Instagram: https://www.instagram.com/tamsenfadal/?hl=en

Tamsen on TikTok: https://www.tiktok.com/@tamsenfadal?lang=en

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

Watch the trailer for her groundbreaking new documentary on PBS: The M Factor

Follow this link to watch the documentary on your local PBS channel

Ready for some myth-busting about metabolism after 50? While many of us blame our slowing metabolism entirely on age, I'm here to share some exciting news: there are powerful, science-backed ways to fire up your metabolism during perimenopause and beyond. In this essential episode, I'm diving deep into the real reasons your metabolism might be struggling (hint: it's not just your age!) and sharing 5 of my favorite game-changing strategies that can help rev up your metabolic engine. From the surprising truth about protein timing to the unexpected power of hydration, I'm breaking down exactly what you need to know to feel energized, strong, and metabolically healthy in your 40s, 50s, and beyond.

What you'll learn:

• The three key components of metabolism and which one you have the most control over

• Why protein timing matters more than you think (and how to get it right)

• The unexpected connection between hydration and fat storage

• How coffee and tea can be powerful allies for your metabolism

• Simple daily movement strategies that impact your metabolism more than intense exercise

• The truth about spices and metabolism (plus an easy drink recipe to try)

• Why muscle mass is crucial for women in perimenopause and beyond

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

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

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

Reignite Wellness™ Amino Power Powder: https://reignitewellness.com/products/amino-power-powder
Reignite Wellness™ SHEatine: https://reignitewellness.com/products/sheatine-capsules
Reignite Wellness™ ElectroReplenish: https://reignitewellness.com/products/electroreplenish

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

Suja Lemon Love: https://amzn.to/48TjfS8

Join my “10 Minutes to Win It” 10-Day Exercise Snack Challenge: http://jjvirgin.com/snackchallenge

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

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

Study: The effect of green tea extract on fat oxidation at rest and during exercise: evidence of efficacy and proposed mechanisms: https://consensus.app/papers/effect-extract-oxidation-rest-exercise-evidence-efficacy-hodgson/1e48b57053ce5e47a4cf0c898d98c510/?utm_source=chatgpt

Study: Protective Effects of Green Tea in Metabolic Syndrome: https://consensus.app/papers/effects-metabolic-syndrome-basu/2b405f15684954daad2b92cae0c10e76/?utm_source=chatgpt

Study: Epigallocatechin-3-Gallate-Rich Green Tea Extract Ameliorates Fatty Liver and Weight Gain in Mice Fed a High Fat Diet by Activating the Sirtuin 1 and AMP Activating Protein Kinase Pathway: https://consensus.app/papers/epigallocatechin3gallaterich-green-extract-bae/4d6542174856510584395fe1c329231e/?utm_source=chatgpt

Study: Green tea extract improves endurance capacity and increases muscle lipid oxidation in mice: https://consensus.app/papers/extract-improves-capacity-increases-muscle-oxidation-murase/54089bf23e7553b0836d0f859549f77e/?utm_source=chatgpt

Study: Metabolic effects of spices, teas, and caffeine: https://www.sciencedirect.com/science/article/abs/pii/S0031938406000540?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

"A ketogenic diet isn't just about weight loss—it's about unlocking your body's ability to heal itself." - Dr. Annette Bosworth

In this eye-opening episode, I sit down with Dr. Annette Bosworth, a pioneering internist revolutionizing lives through the power of ketosis. Dr. Boz shares her remarkable journey from conventional medicine to championing nutritional therapies, sparked by her mother's battle with chronic lymphocytic leukemia. We dive deep into the transformative potential of the ketogenic diet, exploring its impact on everything from cancer to cognitive decline. Dr. Boz breaks down the science of ketosis in an accessible and inspiring way, shares moving patient success stories, and offers practical tips for adopting a ketogenic lifestyle. Whether you're dealing with a chronic health condition, seeking to boost cognitive performance, or simply curious about cutting-edge nutritional science, this episode is your roadmap to understanding how ketosis can unlock your body's innate healing potential and pave the way to lasting health transformation.

What you'll learn:

- The science behind ketosis and why it's so powerful for healing

- How ketogenic diets can potentially combat cancer and neurodegenerative diseases

- Practical tips for successfully starting and maintaining a ketogenic lifestyle

- The role of community support in making lasting health changes

- Why ketosis isn't just about weight loss, but about cellular repair and longevity

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

Any Way You Can audiobook: https://adbl.co/2SLLfS1

Ketocontinuum: Consistently Keto Diet for Life audiobook:http://adbl.co/3tQ75WZ

Dr. Boz on YouTube: http://bit.ly/2GNacbv

10-Day Protein-Powered Detox: https://reignitewellness.com/products/10-day-protein-powered-detox-program

Shop Oura Rings: https://ouraring.com/

Dr. Joe Dispenza meditations: https://drjoedispenza.com/?rfsn=6914154.37386a&utm_source=refersion&utm_medium=affiliate&utm_campaign=6914154.37386a

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

Try Pendulum: https://pendulumtherapeutics.sjv.io/jr9zVP

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

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

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

"Motion is the lotion that keeps our bodies young." - Dr. Vonda Wright

As we navigate the changes of perimenopause and beyond, one thing becomes crystal clear: movement is non-negotiable for aging powerfully. I sat down with orthopedic surgeon and longevity expert Dr. Vonda Wright to unpack why exercise is the secret sauce for thriving in midlife and beyond. From preserving bone density to keeping our brains sharp, Dr. Wright shared game-changing insights on how we can use targeted movement to quite literally change our aging trajectory. As a fellow exercise enthusiast, I was fascinated by her "FACE" framework for midlife fitness and her passion for helping women redefine what's possible as we age. If you're ready to build a body that's strong, resilient, and ready for whatever life throws your way, this episode is a must-listen!

What you'll learn:

• Why bone health is critical for longevity and independence

• The surprising link between muscle mass and cognitive function

• How to design an exercise program that fights age-related muscle and bone loss

• The truth about getting "bulky" from weightlifting (spoiler: it's a myth!)

• Simple ways to improve balance and prevent falls as you age

• The power of consistency in your fitness routine

Ready to revolutionize how you move? Tune in now for Dr. Wright's expert advice on building a body that's truly built to last. And remember—it's never too late to start!

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

Shop Oura Rings: https://ouraring.com/

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

Walking Pad: https://amzn.to/3vccaOV

HOT For Your Health Podcast: https://podcasts.apple.com/us/podcast/hot-for-your-health/id1055206993

Dr. Vonda Wright on Instagram: https://www.instagram.com/drvondawright/

Dr. Vonda Wright on YouTube: https://www.youtube.com/user/vondawright

The Precision Longevity Series: https://podcasts.apple.com/nz/podcast/the-precision-longevity-series-part-1/id1055206993?i=1000575632086

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. Vonda’s FREE ebook: STRONG & COURAGEOUS: the no excuses guide to thrive in midlife and (peri)menopause

In this episode, I'm flipping the script on indulgence and revealing my secret arsenal of guilt-free treats that'll make you feel like you're cheating without derailing your health journey. As women over 40, we know the struggle of balancing cravings with wellness goals. But what if I told you that you could satisfy your sweet tooth, enjoy the fizz of soda, and even indulge in a bagel - all while nourishing your body? From stevia-sweetened sodas that'll make you forget about your diet cola addiction, to high-protein, low-sugar yogurt parfaits that taste like dessert, I'm sharing my favorite swaps that prove healthy eating doesn't mean depriving yourself. These aren't just food hacks; they're game-changers for women like us who refuse to give up on flavor or our health goals.

What you'll learn:

- How to satisfy soda cravings without the sugar crash

- The secret to creating indulgent, protein-packed yogurt parfaits

- Why certain syrups can actually benefit your blood sugar

- How to make guilt-free puddings that will wow your dinner guests

- The surprising truth about high-fiber, low-carb bagels

- Strategies for curbing cravings without feeling deprived

- Why "cheat foods" might be a thing of the past with these alternatives

Ready to revolutionize your relationship with food? Tune in to discover how you can have your cake (or bagel) and eat it, too, all while supporting your health and vitality in your 40s and beyond!

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

Reignite Wellness™ Collagen Peptides Powder: https://reignitewellness.com/products/all-systems-glow-collagen

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

Try Rx Sugar: jjvirgin.com/rxsugar and use code JJVIRGIN20 for 20% off.

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

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

"GLP-1 agonists aren't just for weight loss - they're regenerative, healing, and anti-inflammatory throughout the body. They've been a game-changer for me personally." - Dr. Tyna Moore

Today on Well Beyond 40, I sit down with regenerative medicine expert Dr. Tyna Moore to unpack the truth about GLP-1 agonists. Far beyond just weight loss drugs, these peptides have remarkable potential for healing, reducing inflammation, and improving metabolic health. Dr. Moore shares her journey from skepticism to becoming a leading voice educating about the proper, low-dose use of GLP-1s for issues like autoimmune conditions, brain health, and more. We dive into the science, debunk common myths, and explore how these peptides could be a powerful tool for healthy aging when used appropriately. If you're curious about the real story behind the GLP-1 hype, this is a must-listen conversation!

What you'll learn:

• How GLP-1 agonists work to improve metabolic health beyond just weight loss

• The potential benefits for conditions like autoimmune disorders, arthritis, and cognitive health

• Why proper low-dose use and lifestyle factors are crucial for best results

• Common myths and misconceptions about GLP-1s debunked

• How these peptides compare to other medications for issues like diabetes and heart health

• The importance of personalizing dosage and monitoring effects

• Potential concerns and side effects to be aware of

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

Dr. Tyna Moore: https://www.drtyna.com/

Dr. Tyna Moore on Instagram: https://www.instagram.com/drtyna/

The Dr. Tyna Show: https://podcasts.apple.com/us/podcast/the-dr-tyna-show/id1577258582

Dr. Tyna Moore on YouTube: https://youtube.com/@drtyna

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

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

Dry Farm Wines: dryfarmwines.com/jjvirgin

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. Tyna’s Free 4 Part Video Series: Ozempic Uncovered