In this conversation, Kayla Barnes and JJ Virgin discuss women's health, fitness, and aging. They debunk myths about women and weightlifting, emphasize the importance of strength training, and highlight the need to focus on the basics of health and fitness. They also discuss the impact of hormones on women's health, particularly during perimenopause and menopause. The conversation emphasizes the importance of managing stress, optimizing thyroid function, and working with a knowledgeable healthcare provider to address hormonal changes. In this conversation, Kayla Barnes discusses various topics related to women's health, including hormone replacement therapy (HRT), weight loss, bone health, and exercise. She emphasizes the importance of getting a DEXA scan to assess bone mineral density and body composition. Barnes also highlights the benefits of resistance training, high-intensity interval training (HIIT), and power training for women. She recommends incorporating creatine supplementation and tracking total body water to monitor muscle health. Overall, Barnes encourages women to prioritize their health and make informed choices to optimize their well-being.

Certified Nutrition Specialist Board Certified In Holistic Nutrition®Certified Personal Trainer

About JJ

As a triple-board certified nutrition expert and Fitness Hall of Famer, JJ is a passionate advocate of nutrition’s healing power and is mission driven to ignite a movement of women choosing to age powerfully. 

After decades of watching women strive to shrink themselves, JJ is urging women to step into their power—physically and personally. Using her principles of powerful aging, she inspires women to get strong, get bold, and get what they want in life. 

She embodies her philosophy as both a legendary personal trainer and the founder of 2 multimillion-dollar businesses: her personal brand and the Mindshare Collaborative, the most influential professional community in health, having propelled more New York Times bestsellers, PBS specials, and 7 figure brands than any other community.

Chapters

00:00 Introduction and Debunking Myths About Women and Weightlifting

08:10 The Importance of Strength Training for Women

19:20 Managing Hormonal Changes During Perimenopause and Menopause

27:05 The Role of Stress Management and Thyroid Function in Women's Health

33:29 Noticing Changes and the Importance of Hormones

36:50 Aging Powerfully and Embracing Personal Choices

37:19 Supporting Women and Avoiding Judgment

37:50 Hormone Replacement Therapy and Weight Loss

38:46 Factors Affecting Weight Loss and Body Composition

39:45 Starting with a Diet Audit and Tracking

41:14 Optimizing Protein Intake and Adding Nutrients

43:09 Caloric Restriction and Cycling

45:58 Protein Shaming and Prioritizing Protein

50:42 Exercising for Bone Health and Muscle Strength

52:58 Tracking Steps and Incorporating Bodyweight Exercises

56:21 Workout Options When Limited on Equipment

58:13 Training Frequency and Adjusting Based on Feel

01:02:31 Assessing Bone Health with DEXA Scans

01:03:26 The Benefits of Creatine Supplementation