What’s the most effective way for women over 40 to lose fat without losing muscle?

In this episode, I’m walking you through my complete plan for losing 10 pounds of fat while maintaining—or even building—muscle for women over 40. As our hormones shift, the old “eat less and do more cardio” advice just doesn’t work anymore. I share exactly how to train, fuel, and recover to work with your body, not against it—from resistance training and HIIT workouts to sleep, protein, and smart supplements that support lasting transformation.

What you’ll learn:

(01:53) Why your traditional scale is misleading and what to use instead.

(02:39) How hormonal changes after 40 affect fat storage and muscle loss.

(04:48) The importance of resistance training.

(09:49) Why HIIT is essential for burning fat.

(14:17) The power of daily walking.

(18:59) Recovery strategies: yoga, heart rate variability (HRV) tracking, and the benefits of sauna.

(23:00) JJ’s nutrition plan and optimal protein intake.

(25:46) The best supplements for strength, sleep, and hormonal support.

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

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