Well Beyond 40 with JJ Virgin is the podcast for women who want to age powerfully and enjoy the best chapter of their lives. It’s YOUR turn now to focus on nutrition, wellness, fitness, mindfulness, and beauty. Refuel your body. Reignite your wellness. Renew your passion. Fall (back) in love with your life, and discover what it means to age powerfully. Every information-packed episode combines cutting-edge science, pearls of wisdom from JJ’s four decades as a health and wellness leader and the world’s leading experts on weight loss, metabolism, menopause, life transitions and much more. We dive deep into topics like cultivating mindfulness, building strong relationships and setting boundaries, and choosing health…in a nutshell, how we can AGE POWERFULLY into this second half of our lives. At Well Beyond 40, we empower women in their 40s, 50s, 60, 70s (and beyond!) to defy stereotypes and say, “It's my time now. It's my turn now. It’s my opportunity to step into my best life!” For four decades, JJ Virgin has helped people lose weight and stop weight regain by eliminating hidden food intolerances and lowering their sugar impact. As a triple-board certified nutrition expert and Fitness Hall of Famer, JJ helps you stay fired up and focused on being your healthiest rockstar self. In addition to hosting Well Beyond 40, JJ is a prominent TV and media personality. She was co-host of TLC’s Freaky Eaters and the on-camera nutritionist for Weight Loss Challenges on Dr. Phil. Over the years, JJ has made numerous appearances on PBS, Dr. Oz, Rachael Ray, Access Hollywood, and the TODAY Show. She also speaks regularly and has shared the stage with notables including Seth Godin, Lisa Nichols, Gary Vaynerchuk, Mark Hyman, Dan Buettner, and Mary Morrissey. JJ is the author of 4 New York Times bestsellers: The Virgin Diet, The Virgin Diet Cookbook, The Sugar Impact Diet, and The Sugar Impact Diet Cookbook. JJ is also the author of Warrior Mom: 7 Secrets to Bold, Brave Resilience. She regularly writes for major blogs and other publications including mindbodygreen and Medium. Visit jjvirgin.com for hundreds of free recipes and resources, plus state-of-the-art programs, products, and plenty of support to help you rev up your metabolism, reignite your wellness, and step powerfully into the second half of your life. 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 55,000+ followers who make this podcast thrive.
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Well Beyond 40 with JJ Virgin is the podcast for women who want to age powerfully and enjoy the best chapter of their lives. It’s YOUR turn now to focus on nutrition, wellness, fitness, mindfulness, and beauty. Refuel your body. Reignite your wellness. Renew your passion. Fall (back) in love with your life, and discover what it means to age powerfully. Every information-packed episode combines cutting-edge science, pearls of wisdom from JJ’s four decades as a health and wellness leader and the world’s leading experts on weight loss, metabolism, menopause, life transitions and much more. We dive deep into topics like cultivating mindfulness, building strong relationships and setting boundaries, and choosing health…in a nutshell, how we can AGE POWERFULLY into this second half of our lives. At Well Beyond 40, we empower women in their 40s, 50s, 60, 70s (and beyond!) to defy stereotypes and say, “It's my time now. It's my turn now. It’s my opportunity to step into my best life!” For four decades, JJ Virgin has helped people lose weight and stop weight regain by eliminating hidden food intolerances and lowering their sugar impact. As a triple-board certified nutrition expert and Fitness Hall of Famer, JJ helps you stay fired up and focused on being your healthiest rockstar self. In addition to hosting Well Beyond 40, JJ is a prominent TV and media personality. She was co-host of TLC’s Freaky Eaters and the on-camera nutritionist for Weight Loss Challenges on Dr. Phil. Over the years, JJ has made numerous appearances on PBS, Dr. Oz, Rachael Ray, Access Hollywood, and the TODAY Show. She also speaks regularly and has shared the stage with notables including Seth Godin, Lisa Nichols, Gary Vaynerchuk, Mark Hyman, Dan Buettner, and Mary Morrissey. JJ is the author of 4 New York Times bestsellers: The Virgin Diet, The Virgin Diet Cookbook, The Sugar Impact Diet, and The Sugar Impact Diet Cookbook. JJ is also the author of Warrior Mom: 7 Secrets to Bold, Brave Resilience. She regularly writes for major blogs and other publications including mindbodygreen and Medium. Visit jjvirgin.com for hundreds of free recipes and resources, plus state-of-the-art programs, products, and plenty of support to help you rev up your metabolism, reignite your wellness, and step powerfully into the second half of your life. 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 55,000+ followers who make this podcast thrive.
What if the most powerful antidepressant isn’t in a pill, but in your sneakers?
In this episode, I speak with Dr. Nicholas Fabiano about the science behind why movement can be as effective as antidepressants. We also explore the social and psychological benefits of staying active and how even small steps can spark powerful change. You’ll also hear fascinating insights about creatine, brain energy, and how lifestyle prescriptions may soon reshape the future of psychiatry.
Dr. Nicholas Fabiano is a psychiatry resident and researcher at the University of Ottawa with a passion for the mind-body connection. Originally from Thunder Bay, he turned a broken arm from an arm-wrestling match into a fascination with how exercise, nutrition, and sleep can transform mental health. Today, his work in lifestyle psychiatry explores how simple daily habits can powerfully impact depression and overall well-being.
What you’ll learn:
(02:57) How Dr. Fabiano’s own injury sparked his passion for exercise and mental health.
(05:42) Why exercise benefits the brain beyond mood.
(07:48) The real science behind exercise and depression, including serotonin, inflammation, and brain growth factors.
(09:11) How the social and psychological aspects of movement can be just as healing as the biological ones.
(11:40) Simple, practical ways to motivate someone struggling with depression to get moving again.
(14:17) Why the best type of exercise is the one you’ll actually do—and how adherence matters more than modality.
(18:45) How Dr. Fabiano “prescribes” exercise using the FITT framework (Frequency, Intensity, Time, Type).
(29:25) The surprising connection between creatine supplementation, brain energy, and depression recovery.
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If you’ve been unintentionally slowing down your metabolism by eating the wrong foods, what can you do about it?
In this episode, I’ll show you how to use food as fuel to reignite your metabolism—especially during midlife. You’ll learn why protein is your metabolism’s best friend, how carbs and fats can either work for or against you, and how gut health shapes your body’s ability to burn fat. With this episode, my goal is to help you move beyond counting calories and start eating in a way that truly powers your energy, your hormones, and your long-term vitality.
What you’ll learn:
(01:51) Why protein is the foundation of a fast, strong metabolism—and why most women over 40 are under-eating it.
(03:28) The science behind how protein preserves lean muscle and prevents metabolic slowdown during weight loss.
(05:00) How to build your plate with protein first, followed by non-starchy vegetables, fiber-rich carbs, and healthy fats.
(08:34) The dangers of ultra-processed foods.
(10:04) How to time your meals for maximum energy and fat burning.
(12:56) Why stopping food intake at least two hours before bed helps stabilize blood sugar and improve sleep quality.
(14:31) The surprising connection between meal timing, appetite, and hunger control.
(16:01) How your gut microbiome affects calorie absorption, cravings, and fat storage.
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In this episode, I sit down with my friend and powerhouse advocate for women’s health, Dr. Mariza Snyder, to talk about her latest book, The Perimenopause Revolution, and more. Dr. Mariza and I dive into the chaos, confusion, and opportunity that midlife brings—and why perimenopause is so much more than “just aging.” Together, we explore how to rebuild energy, protect your metabolism, and thrive through hormonal transitions using science-backed strategies that truly work.
Dr. Mariza Snyder is a bestselling author and women’s health expert who’s written nine books on hormones, metabolism, and essential oils. She’s also the host of the top-rated Energized with Dr. Mariza podcast and has become a trusted voice helping millions of women reclaim their vitality through practical, research-based guidance.
What you’ll learn in this episode:
(03:32) Why perimenopause starts long before symptoms “officially” show up—and how to spot the early warning signs.
(05:47) Why it’s never too late to build muscle, protect your bones, and reverse insulin resistance.
(09:17) How to tell the difference between stress, thyroid issues, and perimenopause symptoms.
(11:32) Which key lab markers reveal early hormonal and metabolic changes.
(13:22) The truth about hormones, metabolism, and HRT.
(18:48) How to future-proof your metabolism with protein-first meals and consistent movement.
(23:06) What “exercise snacks” are—and how they can extend your lifespan.
(33:06) Dr. Mariza’s top non-negotiable perimenopause hacks for more energy, better sleep, and deeper connection.
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Full show notes (including all links mentioned): https://jjvirgin.com/perirevolution
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Join me, JJ Virgin, in this 5-part series where each episode tackles the real reasons weight loss stalls in midlife, from muscle loss and food choices to exercise, hormones, stress, and recovery.
This series is about reclaiming your metabolism, building muscle, balancing hormones, healing your gut, and breaking free from weight-loss frustration. Remember: you have to get healthy to lose weight, not lose weight to get healthy.
In this episode, I break down why traditional dieting methods fail women over 40 and reveal why focusing on muscle is the true key to a stronger, faster metabolism. Drawing on my decades of experience as a nutrition expert and fitness leader, I’ll help you shift from a “scale-first” to a “muscle-first” mindset so you can experience lasting health, vitality, and confidence.
What you’ll learn in this episode:
(01:20) Why getting healthy to lose weight—not losing weight to get healthy—must be your new mantra.
(02:13) How the “eat less, move more” approach damages your metabolism.
(03:53) The truth about metabolic adaptation.
(05:26) How repeated dieting causes fat overshooting, muscle loss, and worsened metabolic health.
(06:18) Why muscle is “metabolic gold” that boosts insulin sensitivity, hormone balance, and mood.
(07:49) How aging accelerates when you lose muscle.
(09:28) Why it’s never too late to build muscle.
(10:16) How to shift your mindset from “weight loss” to “body recomposition” for lasting transformation.
I’m JJ Virgin – a triple-board-certified health expert, fitness hall of famer, and four-time New York Times best-selling author. With over four decades of innovation in wellness, I’m here to help you take control of your health, build lean muscle, and optimize your metabolism – no matter your age.
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How can GLP-1 medications reduce inflammation and improve long-term health outcomes for you beyond weight loss?
In this episode, JJ talks with thyroid and metabolic health expert McCall McPherson about the powerful connection between GLP-1 medications, inflammation, and thyroid function. Together they reveal why these therapies are about far more than weight loss and how they can unlock vitality, restore balance, and protect long-term health. This conversation will open your eyes to the overlooked truth about thyroid testing, the real benefits of GLP-1s, and practical strategies to age powerfully.
McCall McPherson has helped thousands of women regain energy and confidence through her Modern Thyroid Clinic and Modern Weight Loss. A TEDx speaker, Inc. 5000 entrepreneur, and host of the Modern Thyroid and Wellness podcast, McCall blends cutting-edge science with compassion to give women real answers and life-changing results.
What you’ll learn:
(00:50) Why weight loss alone isn’t the full story of GLP-1s.
(03:53) How the old “calories in, calories out” model fails women struggling with thyroid and metabolic issues.
(06:11) Why it can take up to a decade for hypothyroidism to be properly diagnosed and treated.
(08:31) The anti-inflammatory power of GLP-1s and their impact on autoimmune disease, dementia, and cancer risk.
(15:09) Why microdosing GLP-1s creates better results and fewer side effects compared to standard dosing.
(21:05) The truth about compounding pharmacies and why they’re under attack despite strict regulation.
(31:07) How GLP-1s help women break cycles of food guilt and restore a healthier relationship with eating.
(36:08) The essential thyroid labs you must request.
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Full show notes (including all links mentioned): https://jjvirgin.com/mccall
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In this episode, I break down the science of building a fat-loss-friendly plate. I share why protein is your anchor, why fiber is a game changer, and how healthy fats and slow, low carbs keep your body satisfied and your metabolism strong. With practical tips, research-backed insights, and my own tried-and-true strategies, I make it simple to eat in a way that supports fat loss without sacrificing muscle or sanity.
What you’ll learn:
(01:00) Why being in a caloric deficit is non-negotiable for fat loss.
(02:52) How ultra-processed foods impact metabolism, hunger, and fat-burning hormones.
(06:09) Why eating protein first sets the stage for fat loss success.
(08:03) How the protein leverage hypothesis explains overeating on low-protein diets.
(10:30) Why adults over 30 need more protein and how to calculate your target intake.
(14:45) The critical role of fiber in satiety, gut health, and detox during fat loss.
(19:46) Why healthy fats are essential for hormones, brain health, and satiety.
(25:21) How to visually build your plate with the right portions of protein, vegetables, carbs, and fats.
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How can you transform stress and anxiety into creative energy?
In this episode, JJ Virgin talks with actor, teacher, and author Josh Pais to explore the surprising connections between emotions, health, and creativity. Josh shares how his struggles with anxiety led him to discover a new way of understanding feelings as vibrations rather than problems to fix. Together, they dive into how presence, play, and embracing the full range of human sensations can unlock creativity, authenticity, and better health.
Josh Pais is an actor (Joker, TMNT, and 150+ other film and TV credits) and the creator of Committed Impulse, a training method used by top performers, entrepreneurs, and Navy SEALs to master presence and overcome anxiety. His book, Lose Your Mind: The Path to Creative Invincibility, teaches practical tools to unlock creative flow and emotional resilience. Josh blends science and storytelling to help people show up fully alive—on stage, in business, and in life.
What you’ll learn in this episode:
(01:21) How Josh’s early struggles with anxiety and auditioning led him to reframe emotions as vibrations in the body.
(05:20) Why suppression is just another form of managing emotions.
(06:49) The seven-to-twelve-second window that allows emotions to naturally shift when you fully feel them.
(10:09) How I experience anxiety differently by leaning into the sensation rather than resisting it.
(12:41) The greatest myth of our time: that emotions can be categorized as good or bad.
(18:35) Why suppressing emotions can create “lock boxes” in the body that eventually manifest as tension or illness.
(25:38) Josh’s four access points to presence that anyone can practice daily to reconnect with their body and creativity.
(37:53) The one simple shift you can make today to open yourself to creativity.
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It’s not tofu versus steak. It’s both.
There’s a battle raging in the health world over plant vs. animal protein—but the truth is, this isn’t an either/or game. It’s about combining the best of both to fuel muscle, metabolism, and longevity.
In this episode, JJ Virgin breaks down the science of protein for women over 40 and shows how to use both plant and animal proteins to:
1. Hit your macros without overeating calories.
2. Burn fat while protecting hard-earned muscle.
3. Balance hunger hormones and control cravings.
4. Boost energy, brain health, and longevity with key nutrients.
5. Build delicious, satisfying meals that fit your lifestyle.
What you’ll learn:
(0:45) Why protein is more than fuel—it’s your body’s construction crew for muscles, skin, enzymes, and immune health.
(2:30) How inadequate protein intake leads to muscle loss, slowed metabolism, and accelerated aging.
(5:10) The role of protein in muscle protein synthesis and why your body needs more after age 40.
(7:20) How protein boosts metabolism through thermogenesis and helps regulate hunger hormones like GLP-1 and ghrelin.
(10:05) The science behind the protein leverage hypothesis and how it helps control overeating.
(12:40) Why animal proteins are complete, highly bioavailable, and rich in leucine.
(19:15) The critical nutrients in animal protein (e.g., choline, creatine) that are difficult to replace with plants alone.
(31:00) My favorite protein-packed meal combinations that blend animal and plant sources for delicious, balanced nutrition.
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"I struggled to complete the fifth pushup, and I was horrified because it used to be 50 on my knuckles per set. What happened to me?" - Eric Edmeades
I've been fascinated by ancestral nutrition since my early days studying with Dr. Loren Cordain, but nothing prepared me for what I learned from Eric Edmeades, who has spent 15 years living with the Hadza people in Tanzania. As an honorary member of one of the last true hunter-gatherer tribes, Eric has witnessed firsthand what our bodies were designed for—and why our modern approach to ancestral health for women is missing critical pieces. His insights about their three-day limit on depression, their natural relationship with food scarcity and abundance, and their incredible physical resilience have completely shifted how I think about midlife health challenges. What Eric discovered about their seasonal eating patterns and why they never develop the diseases plaguing our society will make you question everything about your current wellness routine.
Pick one "hard thing" and commit to it daily for the next 7 days. Whether it's cold exposure, a challenging exercise (pistol squats, anyone?), or simply taking the stairs instead of the elevator – choose something that makes your inner voice say "I don't want to do this." Notice how your relationship with discomfort changes by day seven.
What you’ll learn:
How to unlock your body's three metabolic modes – including the "junk food fall" trap that keeps most women stuck in weight gain cycles
Why the Hadza people don't experience depression beyond three days – and the simple movement solution that could transform your mental health
The truth about executive function – how modern comfort is literally rewiring your brain for weakness (and what to do about it)
How seasonal eating patterns can reset your metabolism – without restrictive dieting or counting calories
Why "doing hard things" isn't just motivational fluff – the neuroscience behind building unshakeable confidence through physical challenges
The missing link in most exercise routines – how to move like your ancestors to boost lymphatic flow and prevent disease
How to break free from the "zoo mentality" – combining ancestral wisdom with modern convenience for optimal health span
The surprising connection between adventure and longevity – what anthropologists discovered about comfort versus vitality
Love the Podcast? Here’s what to do:
Make My Day & Share Your Thoughts!
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Full show notes (including all links mentioned): https://jjvirgin.com/eric
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Download my Ultimate Creatine Guide for Women before listening so you can read along and get the most out of the episode.
You know that feeling when you discover something that completely changes your perspective on health? That's exactly what happened to me with creatine. For years, I avoided this supplement because of outdated misconceptions, but the research on creatine benefits for women over 40 has blown me away. Here's the reality: we actually need creatine MORE than men do, yet most of us are walking around severely deficient.
We have less muscle mass to store creatine, we're not eating nearly enough animal protein to get adequate amounts from our diet, and we're dealing with unique stressors like hormonal fluctuations and sleep deprivation that drain our energy reserves even faster. When I finally tried the right form of creatine - and yes, the form matters tremendously - it was like flipping an energy switch I didn't even know existed. No more afternoon coffee crashes, better workouts, sharper mental focus, and for the first time in my life, I could travel internationally without jet lag.
What you’ll learn:
Why women over 40 are walking around creatine-deficient - and how this impacts everything from your energy levels to your brain function
The shocking difference between creatine monohydrate and creatine HCL - one causes bloating and GI issues in 76% of women, the other doesn't
How to calculate your optimal creatine dosage based on your stress levels, workout intensity, and life demands (hint: it's way less than you think)
The brain-boosting benefits beyond muscle building - from reducing depression when combined with SSRIs to helping with sleep deprivation and cognitive decline
Why adding taurine and magnesium creates an amplification effect that makes your workouts more powerful and recovery faster
Real-world success stories from women who've transformed their energy, athletic performance, and overall vitality
The simple math that proves most women aren't getting enough creatine from diet alone - you'd need to eat a pound of raw meat daily
Love the Podcast? Here’s what to do:
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Full show notes (including all links mentioned): https://jjvirgin.com/creatine40plus
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"All animals on earth and humans will eat until they get enough protein. You're basically gonna eat and eat and eat until you get enough protein. And only then are you gonna stop eating." - Dr. Ted Naiman
I've been studying nutrition for decades, but when I discovered Dr. Ted Naiman's work on protein leverage, everything clicked into place. He is a brilliant primary care physician who grew tired of watching his patients gain weight despite trying every diet available. So he did what any good engineer would do - he reverse-engineered the entire obesity epidemic to find the real solution. What he discovered about protein for weight loss in women over 40 is absolutely game-changing, and it explains why you might be struggling despite doing "everything right." The simplicity of his approach will make you wonder why no one taught you this decades ago, and what he reveals about satiety will completely transform how you think about hunger.
What you’ll learn:
How to stop the constant battle with hunger by understanding protein leverage for women - the biological drive that controls your appetite
Why your grandmother could eat to satisfaction without gaining weight (and what changed in our food supply)
The exact protein target that eliminates cravings and naturally reduces calorie intake
Why the plant vs. animal food wars are missing the point - and what really matters for body composition
The four-factor satiety scoring system that predicts exactly how much you'll eat
How to exercise just 90 seconds a day and get incredible results (seriously!)
The minimum effective dose for both cardio and strength training that busy women can actually maintain
Why 8,000 steps daily is non-negotiable for appetite regulation - and what happens when you fall short
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Full show notes (including all links mentioned): https://jjvirgin.com/drted
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The intermittent fasting craze has left so many of us confused about whether we should eat breakfast or skip it entirely. I've watched women swing from one extreme to the other - from grabbing a muffin and latte on the run to forcing themselves to wait until noon to eat their first meal. But here's what I've learned after years of working with women in midlife: there's no one-size-fits-all answer, but there IS a sweet spot that works for most of us.
When I see women struggling with energy crashes, afternoon cravings, and that constant feeling of being "hangry," I often trace it back to how they're starting their day. The truth about breakfast for women over 40 is that it sets your metabolic tone for the entire day - and that can either work for you or against you. When you understand how to break your fast properly (and yes, even if you eat at 10 AM, you're still breaking a fast), you can stop that blood sugar roller coaster before it even starts and finally feel in control of your hunger and energy again.
What you’ll learn:
Why the timing of your first meal matters more than you think - discover the 90-minute to 2-hour sweet spot that can transform your entire day
How to tell if you're a coffee fast metabolizer or slow metabolizer - and why this knowledge could be the key to better sleep and sustained energy
The 40-gram protein rule that changes everything - why women over 40 need more protein than ever to overcome anabolic resistance and maintain muscle
What really happens when you start your day with a "muffin and latte" - the blood sugar roller coaster that keeps you trapped in cravings all day long
The loaded smoothie formula that delivers 40+ grams of protein - plus my favorite high-protein breakfast combinations that actually taste amazing
How to do intermittent fasting the right way for women over 40 - why eating from noon to 8 PM might be sabotaging your results
The 10-gram fiber rule that stops energy crashes - how this simple addition creates steady, sustained energy without the crash
When to eat your last meal for optimal fat burning - the 3-4 hour window that lets your body actually rest and repair
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"The women have been very intuitive. They know when something's not right. And I give credit to the patients for not listening to folks telling them that there's nothing wrong." - Dr. Robert Whitfield
If you've ever felt like your body was trying to tell you something but medical professionals dismissed your concerns, what would it mean to finally have validation and a path forward?
I've been wanting to have this conversation for years, but I waited until I could sit down with the right expert - someone who would validate what so many women have been experiencing but were told was "all in their heads." When I connected with Dr. Rob Whitfield, a world-renowned holistic plastic surgeon who's become a leading voice in breast implant illness women are facing, I knew we had to dive deep into this topic that's affecting thousands of women but still isn't being taken seriously by many in the medical community.
What started as Dr. Whitfield treating cancer patients led to a groundbreaking discovery - he was finding infections around breast implants that weren't showing up in standard lab tests. This revelation changed everything and led him to develop advanced testing protocols, which revealed that 29% of explant specimens had bacterial contamination. But here's what really struck me: 83% of his patients have genetic variations that make them poor detoxifiers, which means their bodies simply can't handle the toxic burden that implants can create. The transformation stories he shared - women getting their energy back, brain fog lifting, chronic fatigue disappearing - made me realize this isn't just about breast implants, but about any foreign object our bodies are trying to cope with.
What you’ll learn:
How to identify if you're at genetic risk - why 83% of women with implant illness have specific detox pathway problems and what this means for your health decisions
The simple glutathione taste test - a revealing at-home assessment that shows whether your body is overwhelmed with toxins (this one blew my mind!)
Why standard infection tests miss the problem - how Dr. Whitfield discovered bacterial contamination that regular labs couldn't detect, and what this means for all implant patients
The SHARP protocol for recovery - actionable steps you can take before considering explant surgery to support your body's natural healing processes
Which implants carry higher risks - the surprising truth about textured vs. smooth implants and what puts some women at greater risk
Essential pre-surgical optimization strategies - how to prepare your detox pathways and reduce inflammation, whether you're considering explant or any other surgery
The connection between implants and autoimmune symptoms - why fatigue, brain fog, and joint pain might not be "just perimenopause" after all
Practical detox support for implant patients - specific supplements, lifestyle changes, and environmental modifications that can make a dramatic difference
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Full show notes (including all links mentioned): https://jjvirgin.com/explantrecovery
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After 30+ years of helping women transform their bodies, I'm sharing the exact fat loss strategy that actually works—and it's not what you've been told. If you're tired of the "eat less, exercise more" approach that left you exhausted and metabolically damaged (like it did for 95% of people who try it), this episode is your game-changer. I'm breaking down why calories aren't just calories, how to protect your precious metabolism-boosting muscle during fat loss, and the specific workout and nutrition formula that helps women over 40 build muscle while burning fat—without spending hours in the gym or feeling deprived.
Drawing from my work with thousands of clients and the latest metabolic research (including what really happened to those Biggest Loser contestants), I'm giving you my complete blueprint for sustainable fat loss. This isn't about quick fixes—it's about creating a body composition that supports you as you age powerfully. I'll walk you through my personal daily eating routine, the exact resistance training moves that give you the most bang for your buck, and my secret weapon: cycling caloric restriction that prevents metabolic adaptation while still accelerating fat loss.
What you’ll learn:
Why 25-40% of weight loss on traditional diets comes from muscle (and how to prevent this metabolic disaster)
The "trifecta for satiety" that naturally controls hunger and stabilizes blood sugar
My specific protein formula: exactly how much you need per pound of body weight to build muscle and burn fat for women over 40
The 3 critical roles muscle plays beyond just looking toned (metabolic spanx, sugar sponge, and myokine messenger)
My exact resistance training routine: 6 compound movements that transform your body in just 3 sessions per week
Why ultra-processed foods sabotage your metabolism through lower thermic effect
The cycling caloric restriction strategy that prevents metabolic adaptation while accelerating fat loss
How to structure meals for optimal muscle retention during fat loss (with my personal meal examples)
Love the Podcast? Here’s what to do:
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Full show notes (including all links mentioned): https://jjvirgin.com/extremefatlossplan
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"Trauma becomes a burden that the body carries…and it's up to you to decide, do I still want to carry this or do I want to put it down?" - Dr. Aimie Apigian
You know how some women say they sailed through menopause like it was no big deal, while others struggle intensely with symptoms that seem to come out of nowhere? I used to think it was just hormones and genetics, but what I've discovered through my conversation with Dr. Aimie Apigian completely shifted my perspective on trauma healing women over 40.
Here's what blew my mind: that autoimmune condition, the weight that won't budge, the anxiety that hits during perimenopause, the gut issues that seemed to appear overnight - they might not just be about declining hormones. They could be your body finally revealing trauma that's been stored in your tissues for years, waiting for the right biological trigger to surface. And menopause? That's often the perfect storm that brings it all to light.
Dr. Aimie, a double board-certified physician and author of "The Biology of Trauma," explains why traditional therapy often falls short and why your body needs very specific things to heal - things that address not just your psychology, but the actual biological changes trauma creates in your cells, your immune system, and your nervous system. What's even more encouraging? She's seeing profound shifts in just 21 days when people get the right tools.
Notice when you create unnecessary stress for yourself this week - rushing out the door, picking fights, or choosing stimulating foods. Ask yourself: "How does this serve me?" You might be surprised by the answer.
What you’ll learn:
Why your capacity for stress shrinks during perimenopause - and how trauma stored in your body gets amplified during hormonal transitions
The critical difference between stress and trauma - one energizes you, the other shuts down your mitochondria, thyroid, and metabolism
How to recognize if you're living at your overwhelm line - and why trauma survivors unconsciously seek out that dangerous edge
The real reason traditional talk therapy might have left you feeling worse - and what your body actually needs to release stored trauma
Why lifting weights isn't just about building muscle - it's about building your capacity to handle hard things emotionally
The three nervous system states you cycle through daily - and how to shift from overwhelm back to calm using somatic techniques
How trauma shows up in your relationships, health, and daily life patterns - even if you scored zero on childhood adverse events
The surprising connection between the vagus nerve and gut health - and why "vagus nerve toning" can sometimes backfire
Love the Podcast? Here’s what to do:
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Full show notes (including all links mentioned): https://jjvirgin.com/bot
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After decades in the health industry, I'm on a mission to get rid of traditional scales. Here's why: We've been focusing on the wrong metric for far too long, and it's doing real metabolic damage, especially to women over 40. In this episode, I'm diving into everything I've learned about body composition through my doctoral studies and 30+ years of experience working with thousands of women.
The truth is, muscle is your organ of longevity, and starting around age 30, we can lose up to 1% of our muscle mass each year - that loss doubles after 60. But here's what I've discovered: when you shift your focus from weight loss to body recomposition, everything changes. I'm sharing my exact protocol for measuring what really matters (hint: it's not the number on your scale), including the specific tools I use at home and the professional assessments that give you the complete picture. Plus, I'll reveal how my husband dropped 27 pounds of fat while gaining 24 pounds of muscle in just 8 months using these strategies.
What you’ll learn:
Why women can handle 18-25% body fat and stay metabolically healthy (and why that's actually good news)
The dangerous type of fat you need to watch (it's not where you think) and how to measure it at home
How to know if you're losing muscle or fat when the scale goes down - and the simple morning test that tells you
The exact body composition measurements that predict longevity better than weight
My personal DEXA scan results and why they differ 5% from my home measurements (and why that's okay)
The optimal rate of fat loss that preserves muscle (spoiler: it's slower than you think)
Why "newbie gains" can help you build muscle faster if you're just starting resistance training
The cutting-edge bone density test that revealed issues my DEXA scans missed for years
Love the Podcast? Here’s what to do:
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Full show notes (including all links mentioned): https://jjvirgin.com/bodyrecomp
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"We have allowed about 10,000 additives into our food supply. In the EU, they allow around 300 to 400 additives depending on what country you're looking at. 300 to 400 versus 10,000 is a large leap." - Courtney Swan
The shocking truth about what's really in our food will make you rethink everything sitting in your pantry right now. After spending time in Europe and feeling amazing while eating "everything," I knew something was fundamentally broken with our American food system. My guest today, integrative nutritionist and food activist Courtney Swan, reveals the disturbing reality that we're consuming 10,000 food additives compared to just 300-400 in Europe. For women over 40 already battling hormonal changes, weight challenges, and energy dips, these hidden toxins in our everyday foods are sabotaging our health in ways we never imagined. Courtney breaks down exactly which ingredients are causing inflammation, disrupting our hormones, and keeping us feeling tired and bloated - plus gives us a practical roadmap to navigate the grocery store without spending hours reading labels or breaking the bank.
The hidden difference between American and European food standards that explains why you feel amazing eating abroad
Which common food additives are secretly disrupting your hormones and causing weight gain after 40
How to decode manipulative food packaging and marketing claims that target health-conscious shoppers
The simple "grocery store test" to determine if a packaged food is truly clean or ultra-processed
Why glyphosate exposure may be behind your digestive issues and what foods pose the highest risk
Practical strategies to reduce inflammation through better food choices without overwhelming your routine
The exciting policy changes happening right now that could transform our food system
Easy meal planning tips that make cooking real food achievable for busy women
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I get it - your social media feeds are absolutely flooded with the latest "miracle" solutions, and honestly, it can feel overwhelming trying to figure out what's actually worth your time, money, and energy. As women over 40, we don't have the luxury of experimenting with every trend that promises transformation. We need real results, not just pretty packaging.
That's exactly why I decided to dive deep into the top 10 health trends women over 40 are asking me about most. From apple cider vinegar shots to red light face masks, I'm giving you the unfiltered truth about what works, what doesn't, and what might just surprise you. Some of these trends have genuine science behind them, while others are basically expensive ways to feel like you're doing something healthy.
Here's what really struck me while researching this - so many of us are desperately seeking that one thing that will finally make us feel vibrant and confident again. But the truth is, the most powerful trends aren't always the flashiest ones. Sometimes it's the simple, unsexy solutions that create the most profound shifts in how we look and feel.
I'm genuinely curious - what stands out to you that you'd love to try from all the different trends I talked about? Or maybe there's one you were going to try and now you're thinking "oh yeah, no way!" DM me on Instagram @jjvirgin - I love hearing your thoughts on these conversations.
What you’ll learn:
How to evaluate viral wellness trends like a health expert instead of falling for marketing hype
Why apple cider vinegar actually deserves the buzz and the specific way to use it for maximum benefit
The surprising truth about dry fasting and why it could be sabotaging your metabolism
How to get all the benefits of organ meats without actually eating them (this hack is a game-changer)
Which trendy beauty treatments actually work for reducing inflammation and boosting collagen production
The real story behind GLP-1 medications like Ozempic and how to use them for metabolic healing, not just weight loss
Why some "detox" trends could be doing more harm than good, and when to work with a practitioner instead
The simple research method that will help you separate science from social media hype forever
Love the Podcast? Here’s what to do:
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Subscribe to the podcast & leave me a review
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Full show notes (including all links mentioned): https://jjvirgin.com/viralhealthtrends
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"No one should suffer. I think a lot of cancer survivors get told, be thankful you're alive. We've got all these wonderful treatments. We will keep you alive and just deal with the side effects of treatments, and that just isn't true." - Dr. Mindy Goldman
When I sat across from Dr. Mindy Goldman at dinner the night before Tamsen Fadal's World's Hottest Menopause Party, I knew I had to get her on the podcast. As someone who's spent decades watching women suffer in silence after breast cancer treatment—told just to be grateful they're alive while managing devastating menopausal symptoms—I was thrilled to meet someone breaking down these barriers, finally. Dr. Goldman has created something revolutionary: the only program in the country that bridges breast cancer care with menopause management, training over 300 providers to support survivors through virtual telehealth. We dive deep into the biggest myth plaguing women today—that ALL breast cancer survivors must avoid hormones forever—and she explains why that's simply not true for everyone. From the real truth about bioidentical hormones versus synthetic ones, to natural alternatives that actually work, to when testosterone might be safe, this conversation will arm you with the knowledge to have informed discussions with your healthcare team. Most importantly, you'll discover that suffering through treatment side effects isn't your only option.
What you’ll learn:
Why "breast cancer is not breast cancer" and how different types affect hormone therapy decisions
The real truth about bioidentical hormones versus the synthetic ones used in the Women's Health Initiative study
Natural alternatives for managing hot flashes, sleep issues, and other menopause symptoms during cancer treatment
How specific exercise protocols (including interval training) can actually help prevent cancer recurrence
When vaginal estrogen might be safe even for hormone-positive breast cancer survivors
Lifestyle factors that matter more than genetics for cancer prevention
Why women with genetic mutations or family history can often still use hormone therapy
How MIDI Health is revolutionizing care for cancer survivors in all 50 states
Love the Podcast? Here’s what to do:
Make My Day & Share Your Thoughts!
Subscribe to the podcast & leave me a review
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Full show notes (including all links mentioned): https://jjvirgin.com/drmindy
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After decades of working with thousands of women and perfecting my own health journey, I'm sharing with you exactly what fuels my body every single day. This isn't some Instagram-perfect fantasy—this is my real-world daily nutrition routine for women over 40 that travels with me 70% of the time and has helped me maintain muscle mass, energy, and metabolic health as I've aged.
From my morning coffee ritual (yes, it's actually a health food!) to my strategic supplement timing, I'm walking you through every meal, every supplement, and every decision that keeps me strong and energized. You'll discover why I choose certain proteins over others, how I time my carbs for better sleep, and the game-changing supplement that increased my muscle protein synthesis by 18% in just three weeks. This daily nutrition routine for women over 40 isn't about restriction—it's about optimization, and I'm sharing the behind-the-scenes strategies that actually work.
What you’ll learn:
The exact morning routine that sets up metabolic success, including why timing your first meal matters for hormone balance
My loaded protein smoothie formula and yogurt alternative that keeps me satisfied for hours (plus the surprising cereal I add for extra fiber and protein)
The revolutionary follistatin supplement that helped me gain 2.5 pounds of fat-free mass in just two months—and why this matters more as we age
How to structure lunch and dinner for optimal muscle maintenance, including my foolproof leftover strategy that saves time and supports your goals
The complete supplement protocol I use for energy, joint health, and mitochondrial support
Why I eat more carbs at dinner for better sleep and how to create the perfect hormonal winner meal
My travel-friendly backup plans that maintain consistency whether I'm home or on the road
The evening supplement routine that optimizes recovery and prepares your body for restorative sleep
Love the Podcast? Here’s what to do:
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Full show notes (including all links mentioned): https://jjvirgin.com/whatfuelsme
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Well Beyond 40 with JJ Virgin is the podcast for women who want to age powerfully and enjoy the best chapter of their lives. It’s YOUR turn now to focus on nutrition, wellness, fitness, mindfulness, and beauty. Refuel your body. Reignite your wellness. Renew your passion. Fall (back) in love with your life, and discover what it means to age powerfully. Every information-packed episode combines cutting-edge science, pearls of wisdom from JJ’s four decades as a health and wellness leader and the world’s leading experts on weight loss, metabolism, menopause, life transitions and much more. We dive deep into topics like cultivating mindfulness, building strong relationships and setting boundaries, and choosing health…in a nutshell, how we can AGE POWERFULLY into this second half of our lives. At Well Beyond 40, we empower women in their 40s, 50s, 60, 70s (and beyond!) to defy stereotypes and say, “It's my time now. It's my turn now. It’s my opportunity to step into my best life!” For four decades, JJ Virgin has helped people lose weight and stop weight regain by eliminating hidden food intolerances and lowering their sugar impact. As a triple-board certified nutrition expert and Fitness Hall of Famer, JJ helps you stay fired up and focused on being your healthiest rockstar self. In addition to hosting Well Beyond 40, JJ is a prominent TV and media personality. She was co-host of TLC’s Freaky Eaters and the on-camera nutritionist for Weight Loss Challenges on Dr. Phil. Over the years, JJ has made numerous appearances on PBS, Dr. Oz, Rachael Ray, Access Hollywood, and the TODAY Show. She also speaks regularly and has shared the stage with notables including Seth Godin, Lisa Nichols, Gary Vaynerchuk, Mark Hyman, Dan Buettner, and Mary Morrissey. JJ is the author of 4 New York Times bestsellers: The Virgin Diet, The Virgin Diet Cookbook, The Sugar Impact Diet, and The Sugar Impact Diet Cookbook. JJ is also the author of Warrior Mom: 7 Secrets to Bold, Brave Resilience. She regularly writes for major blogs and other publications including mindbodygreen and Medium. Visit jjvirgin.com for hundreds of free recipes and resources, plus state-of-the-art programs, products, and plenty of support to help you rev up your metabolism, reignite your wellness, and step powerfully into the second half of your life. 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 55,000+ followers who make this podcast thrive.
