How can the foods you choose each day shape your long-term health and vitality? Also, what simple nutrition principles do I rely on that can help you feel stronger and more energized?

In this episode, I break down the exact foods I eat every day, and why the old ideas of “good days,” “bad days,” or “cheating” set you up for failure. I walk you through my personal food rules, including why protein comes first, why fiber is a non-negotiable, and how healthy fats and hydration shape your hormones, metabolism, and energy.

What you’ll learn:

(02:42) Protein’s role in muscle maintenance, metabolism, and blood sugar stability.

(05:04) Why animal proteins have a superior amino acid profile.

(10:50) How fiber regulates hunger, blood sugar, gut health, and metabolic function, and why most women need far more.

(15:26) Daily non-starchy vegetables, slow-low carbs, and the phytonutrients that I prioritize for optimal energy.

(17:46) Why healthy fats don’t make you fat and how to choose anti-inflammatory everyday fats.

(20:33) How omega-3s support muscle, brain function, hormone balance, and long-term metabolic health.

(28:52) The importance of electrolytes, hydration, and key micronutrients like magnesium and taurine for cellular health.

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

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