Well Beyond 40

"I was ready to feel happy again, and every time I got that endorphin boost, I was like, oh my God, this is why I'm doing this." - Mari Llewellyn

Have you ever felt stuck in a rut, both mentally and physically? My guest today, Mari Llewellyn, knows that feeling all too well, but found a sustainable and satisfying way out. As the co-founder of Bloom and the founder of Strength by Mari, Mari's story is a testament to the transformative power of fitness and mental health. She joins us to share her incredible journey from battling severe mental health issues and significant weight gain to becoming a successful fitness entrepreneur and mental health advocate.

In this episode, Mari takes us back to 2017, a pivotal year when she decided to turn her life around. Struggling with borderline personality disorder, depression, and anxiety, Mari found herself at 250 pounds and deeply unhappy. She recalls how simple dietary and lifestyle swaps began to change her life. The gym became her sanctuary, where she discovered the empowering effects of weightlifting, setting her on a path to not only lose 90 pounds but also transform her mindset.

Mari’s approach to fitness and nutrition is refreshingly realistic and sustainable. She emphasizes the importance of routine, finding what works for your body, and using dietary strategies as tools for achieving specific health goals. Mari shares how she navigated the often confusing world of nutrition, overcame the pitfalls of fad diets, and what she focuses on to support her active lifestyle.

But the most profound change Mari experienced was in her mindset. She talks about how fitness helped her build confidence, set and achieve goals, and ultimately see herself in a new light. Mari's story is not just about weight loss; it's about reclaiming her life and finding a passion that she could share with millions. Her top 10 podcast, "Pursuit of Wellness," and her thriving business are testaments to the fact that when you change your mind, you change your life.

Tune in to hear Mari's inspiring story and her actionable tips for achieving lasting health and wellness. Whether you're struggling with your own health journey or looking for a motivational boost, this episode is packed with insights and encouragement. Don't miss it!

FULL show notes: https://www.jjvirgin.com/mari Organo King of Coffee: https://www.organogold.com/nz-en/premium-gourmet-king-of-coffee/ Evolved Chocolate: https://eatingevolved.com/ Lily’s Chocolate Chips: https://www.lilys.com/products/lilys-dark-chocolate-style-baking-chips-9-oz-bag.html Sprouts Organic Riced Cauliflower: https://shop.sprouts.com/product/28032?shopping_context=delivery&retailer_id=279

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

Reignite Wellness™ Glutamine Powder: https://reignitewellness.com/products/glutamine-powder

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

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

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

TRX Resistance Training Equipment: Free Shipping on all orders $99+: https://www.avantlink.com/click.php?tt=ml&ti=931205&pw=347877

Pursuit of Wellness: https://thepursuitofwellness.com/

Mari Llewellyn IG: https://www.instagram.com/marillewellyn/?hl=en

Bloom Nutrition IG: https://www.instagram.com/bloomsupps/?hl=en

Pursuit of Wellness Podcast: https://www.instagram.com/pursuitofwellnesspodcast/

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

In this episode, I delve into the essential strategies for using weight loss peptides like Ozempic and Munjaro effectively, ensuring you retain muscle mass while shedding fat. We'll cover common pitfalls and provide actionable advice to help you navigate your weight loss journey more healthily.

Tune in as I share insights from a 2017 Advances in Nutrition review, which underscores the importance of preserving muscle mass during weight loss. You'll hear about the critical role of high protein intake and resistance exercise in maintaining your muscle strength and overall physical function.

You'll learn how much protein you need based on your target body weight and why tracking your intake is crucial. I'll also introduce you to useful apps to help with this process.

I also share some exciting natural supplements that can enhance your weight loss journey. Set yourself up for success with these expert tips!

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

Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance Track your protein & macros with Cronometer App: ​​https://shareasale.com/r.cfm?b=766203&u=523525&m=61121&urllink=&afftrack=

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

Try Calocurb: https://www.calocurb.com?sca_ref=6010167.LsB7yAWp9i use code JJVIRGIN10 for 10% off your order

Study: Preserving Healthy Muscle during Weight Loss: ​​https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421125/

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

"Protein is the unlock that a lot of people aren't using. It supports blood sugar balance, keeps you feeling full, and helps maintain muscle mass—crucial as we age." - Kelly LeVeque

In this episode, I had the pleasure of sitting down with Kelly LeVeque, a clinical nutritionist, celebrity health coach, and bestselling author of Body Love. 

Kelly's story is particularly resonant as she navigates the challenges of maintaining a healthy lifestyle while balancing the demands of being a mother of three young children. Her expertise in blood-sugar balance and protein intake provides invaluable guidance for those of us aiming to stay energized and vibrant. Kelly emphasizes the importance of getting the basics right—prioritizing protein, healthy fats, and fiber in our diets to maintain stable blood-sugar levels and support overall health.

Throughout our conversation, Kelly delves into the science of how protein aids in blood sugar balance, debunks common myths about protein intake, and shares her practical tips for incorporating more protein into our diets. She also addresses the often overlooked role of amino acids in regulating hunger hormones and supporting muscle maintenance, which is crucial for aging powerfully. 

We also touch on the impact of industrial seed oils and the importance of choosing whole, unprocessed foods to reduce inflammation and promote health. Kelly's approach is not about rigid dieting but about understanding our body's needs and fueling it properly to achieve lasting wellness. 

To get more actionable tips from Kelly, download her Fab Four guide at jjvirgin.com/kelly. This guide will help you build balanced meals that support your health goals and make meal prep a breeze. Tune in to this episode to learn more about Kelly’s balanced approach to nutrition and get inspired to take charge of your health journey.

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

Learn more about Kelly LeVeque: https://bewellbykelly.com/

Body Love by Kelly LeVeque: https://amzn.to/4evEUE7 

Body Love Every Day by Kelly LeVeque: https://amzn.to/3zaCiLT 

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

OmegaQuant: https://omegaquant.com/ref/679 

Theia Health Continuous Glucose Monitor: https://join.theiahealth.ai/c/jj

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

Food Scale: https://amzn.to/3IBttvS

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

Use Code VIRGIN to Get 20% off Kelly’s Protein and Courses: https://bewellbykellyshop.com/?rfsn=7955133.997a894

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

Use Code VIRGIN to Get 20% off Kelly’s Protein and Courses

If belly fat has become your nemesis, especially as you age, this episode is your guide to fighting back. We're diving deep into the science of visceral adipose tissue (VAT), that sneaky belly fat hidden deep within your abdominal cavity surrounding vital organs. It's not the pinchable stuff; it's the insidious kind linked to serious health risks like type 2 diabetes, heart disease, and stroke. But don't worry, I've got you covered with effective strategies to tackle it head-on.

First, I reveal the essential step with your food intake that you need to master before anything else will work. Then, I share the impact that different types of physical activity (like walking, running, HIIT, and resistance training) have on VAT fat. Plus, we'll explore the importance of quality sleep and hormonal balance, especially if you're navigating menopause.

Join me in this transformative episode where I blend practical tips with personal insights, including my own struggles and triumphs. Let’s make middle age the prime time for your best health yet. 

FULL show notes: https://www.jjvirgin.com/losebellyfat2024

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

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

Renpho Bioimpedance Scale: https://amzn.to/4abj8Cz

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

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

Tape Measure: https://amzn.to/3wQw4Q2

Study: A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women: https://consensus.app/papers/reduced-ratio-carbohydrate-protein-improves-composition-layman/01653d342eab51adbb319a1a1b45079f/?utm_source=chatgpt

Study: Is the goal of 12,000 steps per day sufficient for improving body composition and metabolic syndrome? The necessity of combining exercise intensity: a randomized controlled   trial:  https://consensus.app/papers/goal-12000-steps-improving-body-composition-necessity-chiang/676d54b152e25c6b80e07f6a12b02fc0/?utm_source=chatgpt

Study: Physical activity and healthy ageing: A systematic review and meta-analysis of longitudinal cohort studies: https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/physical-activity

Study: Effects of exercise on physical outcomes of breast cancer survivors receiving hormone therapy – A systematic review and meta-analysis: https://www.sciencedirect.com/topics/medicine-and-dentistry/body-fat-percentage

Study: Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis: https://consensus.app/papers/highintensity-interval-training-total-abdominal-maillard/ff423c36fff25dc5b7f114fc3ccce4d1/?utm_source=chatgpt

Study: Molecular signaling of ginsenosides Rb1, Rg1, and Rg3 and their mode of actions: https://consensus.app/papers/signaling-ginsenosides-actions-mohanan/16ed4dc8b6c9524b9cd4f2897c7d5dc6/?utm_source=chatgpt

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

"We know that the number one component for aging healthfully and extending our lifespan is the quality of our relationships." - Shawn Stevenson

On this episode of Well Beyond 40, I'm thrilled to speak with my good friend Shawn Stevenson, bestselling author of Eat Smarter and Sleep Smarter, and host of the top-ranked Model Health Show. Shawn shares the often-overlooked power of communal eating, diving deep into how sharing meals with loved ones can profoundly impact our physical and mental well-being.

Shawn shares how our relationships are fundamental to not only living longer but also living healthier. This episode is a goldmine of actionable advice on fostering these crucial connections through the simple yet profound act of eating together. Shawn’s new family cookbook is filled with delicious, nutritious recipes designed to bring people together around the table, making healthy eating a communal and enjoyable experience.

One of the standout moments is Shawn's discussion on "healthwashing," where foods marketed as healthy are actually highly processed and detrimental. He explains how these foods interfere with our metabolism and overall health, and offers practical tips to navigate this tricky landscape. Shawn’s emphasis on making truly nutritious choices that benefit the entire family resonates deeply, especially for those of us striving to maintain our health and vitality in our 40s and beyond.

Tune in to this enlightening episode to hear more about Shawn’s journey, the science behind communal eating, and how you can incorporate these life-enhancing practices into your daily routine. Don’t miss out on Shawn’s invaluable insights and practical tips that will inspire you to build stronger, healthier relationships and take your well-being to the next level. Listen now and transform your health with the power of community!

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

Learn more about Shawn Stevenson and The Model Health Show: https://themodelhealthshow.com/

Eat Smarter Family Cookbook: https://eatsmartercookbook.com/

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

Renpho Bluetooth Tape Measure: https://amzn.to/3wQw4Q2

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 a FREE copy of Shawn’s “The Waist Reduction Quick-Start Plan”

Ever wondered what a nutrition expert eats every day? In this episode, I'm sharing my top five daily foods and my personal food rules that help me stay on track. We'll dive into my favorite ways to prepare these foods quickly and easily, and I'll also touch on my thoughts about cheat meals. Whether you're looking for healthy meal ideas or trying to build better eating habits, this episode has got you covered.

I'll start by discussing the importance of a food audit and the mantra I live by: eat protein first. Learn how to determine your protein needs using my handy online calculator and discover why it's crucial to get the right amount of protein in your diet. I'll also share my go-to sources of clean, lean protein along with some delicious preparation tips.

But it's not all about protein. I'll explain how I incorporate non-starchy vegetables, fruits, and healthy fats into my meals for balanced nutrition and optimal health. From cauliflower pilaf and shaved Brussels sprouts to antioxidant-rich berries and heart-healthy avocados, you'll get a peek into how I create nutrient-dense plates that satisfy and nourish.

Join me for a detailed look at what a typical day of eating looks like for me, and pick up some practical tips to apply in your own kitchen!

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

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

Use my Eat Protein First Calculator: http://jjvirgin.com/proteinfirst

ButcherBox grass-fed & grass-finished beef: https://butcherbox.pxf.io/jWYQqZ

Flavorchef bone broth: https://affiliates.theflavorchef.com/121.html

Living Ratio chocolate: https://livingratio.com/?sca_ref=2747593.vgty26M7uP&utm_source=2747593&utm_medium=jj-virgin&utm_campaign=4533

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

Food Scale: https://amzn.to/3IBttvS

Lakanto Monk Fruit: https://lakanto.sjv.io/c/2208035/1270804/15633

Timeline Mitopure (Urolithin A): https://www.timelinenutrition.com/partners/jj-virgin

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

RxSugar Allulose: https://rxsugar.com/?rfsn=7896896.603c03&utm_source=refersion&utm_medium=affiliate&utm_campaign=7896896.603c03

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

The Virgin Diet Cookbook: https://reignitewellness.com/products/the-virgin-diet-cookbook

The Virgin Diet: https://reignitewellness.com/products/the-virgin-diet-paperback

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 now to try Qualia Senolytic backed by a 100 day money back guarantee, and use promo code VIRGINWELLNESS to get 15% off!

In this episode, I had the pleasure of chatting with Tony Horton, the legendary creator of P90X, a workout program that has transformed countless lives. Tony's journey is nothing short of inspiring, especially for women navigating the unique challenges of life after 40. At 65, Tony's commitment to fitness and personal growth is evident in every story he shares and the actionable advice he offers.

Tony's path to becoming a fitness icon had its challenges. He candidly talks about overcoming personal and professional obstacles, including moments of self-doubt and the pressures of sustaining a career in an ever-evolving industry. His experiences resonate deeply with anyone who's had to pivot and adapt, particularly as we age and our bodies demand different approaches to health and wellness. One key takeaway from our conversation is the importance of variety and listening to your body, especially as women experience hormonal changes during perimenopause and postmenopause.

We delved into Tony's collaboration with Dr. Mindy Pelz, who helped tailor his rigorous P90X program to better suit women's hormonal cycles. This adaptation underscores a crucial lesson: one size does not fit all, and understanding your body's needs can lead to more effective and sustainable fitness routines. Tony's emphasis on modifying workouts to prevent burnout and promote long-term health is invaluable advice for anyone, but particularly for women striving to maintain their vitality and strength as they age.

Tony's stories of working with celebrities and even military personnel highlight his broad impact and the universal appeal of his fitness philosophies. Yet, it's his personal anecdotes and genuine passion for helping others that truly stand out. As he puts it, "Failing is awesome. If you're paying attention, you're learning. And if you're learning, you're growing and transforming." This mindset is a powerful reminder that every setback is an opportunity for growth, a message that will resonate with anyone facing the inevitable ups and downs of life.

I invite you to listen to the full episode to soak in more of Tony's wisdom and practical tips. His insights are sure to inspire you to embrace a more mindful, varied approach to fitness and personal development. Tune in and let Tony Horton's journey motivate you to take charge of your health and well-being, no matter your age.

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

What Women Over 40 Need to Know About Fasting and Hormones with Dr. Mindy Pelz https://jjvirgin.com/main-podcast/what-women-over-40-need-to-know-about-fasting-and-hormones-with-dr-mindy-pelz-ep-595/ 

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

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 now to try Qualia Senolytic backed by a 100 day money back guarantee, and use promo code VIRGINWELLNESS to get 15% off!

Get Tony’s FREE PDF: The Women's Guide to Syncing Fitness to Your Hormone Cycle

Are you putting in the effort but not seeing the results you deserve? In today’s episode, we’re diving into the common pitfalls that might be sabotaging your fat-loss journey. It’s not your fault! Some surprisingly simple, yet often overlooked, mistakes can trip up your progress.

First off, are you getting enough of the right nutrients? Many of us don’t realize that during caloric restriction, adequate amounts of certain macronutrients are crucial for keeping hunger at bay and preserving muscle mass. 

Another biggie is activity level. When you cut calories, your body naturally tries to conserve energy, leading to decreased movement. This can significantly impact your fat-loss efforts. I’ll provide practical tips on how to keep your activity levels up throughout the day, even incorporating simple changes like standing more or taking walking meetings.

We’ll also touch on the importance of hydration, resistance training, and accurately tracking your food intake. I’ve got you covered with actionable steps to ensure you stay hydrated, build muscle, and keep your metabolism revved up.

Join me for a deep dive into these five critical mistakes and learn how to avoid them for optimal fat loss. Let’s transform those struggles into successes together. 

FULL show notes: https://www.jjvirgin.com/5mistakes

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

Shop Apple Watches: https://amzn.to/43dn8QV

Shop Oura Rings: https://amzn.to/4c7Txvh 

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

Food Scale: https://amzn.to/3IBttvS

Download my FREE Protein Cheat Sheet: jjvirgin.com/proteincs

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

Walking Pad: https://amzn.to/3vccaOV

Study: A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles during Weight Loss in Adult Women: https://www.sciencedirect.com/science/article/pii/S0022316622156166

Study: Impact of calorie restriction on energy metabolism in humans: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9036397/

Study: It's the size of the meal, not the size of the person, that determines how people underestimate calories, Cornell study finds: https://news.cornell.edu/stories/2006/11/bigger-meal-more-we-underestimate-its-calories

Study: Why We Underestimate What We Eat: https://www.psychologytoday.com/us/blog/health-and-human-nature/202107/why-we-underestimate-what-we-eat#:~:text=Most%20people%20underreport%20how%20much,consumed%20and%20feelings%20of%20fullness

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 now to try Qualia Senolytic backed by a 100 day money back guarantee, and use promo code VIRGINWELLNESS to get 15% off!

In this insightful episode, Dr. Elena Zinkov takes listeners on her personal journey through early perimenopause, hormone imbalance, and postpartum autoimmune challenges. She shares how these experiences motivated her to explore holistic solutions for women's health beyond traditional approaches.

Dr. Zinkov dives deep into the long-term impact of birth control on women's health, shedding light on the often overlooked metabolic and cardiovascular risks. She empowers listeners to distinguish between stress-induced symptoms and the onset of perimenopause, while emphasizing the profound influence of stress and cortisol levels on hormone production.

The episode offers a wealth of practical wisdom, from addressing hormone imbalance naturally and through bioidentical hormone therapy, to diet and lifestyle recommendations that support using the minimum effective dose of hormones. Dr. Zinkov also highlights the importance of nutrient testing for women who have used birth control, introduces gentle remedies like wild yam, and explores the role of peptides and DEXA scans in managing menopausal symptoms and monitoring bone mass.

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

Learn more about Dr. Elena Zinkov: https://proactivehealthnd.com/

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

Order your own labs at YourLabWork: https://yourlabwork.com/jj-virgin/ 

Reignite Wellness™ Vitamin D Plus: https://reignitewellness.com/collections/all/products/vitamin-d-plus 

Reignite Wellness™ Magnesium Body Calm: https://reignitewellness.com/products/magnesium-body-calm

Reignite Wellness™ Omega Plus: https://reignitewellness.com/collections/all/products/omega-plus 

The Institute of Functional Medicine - Find a Practitioner: https://www.ifm.org/find-a-practitioner/ 

American Association of Naturopathic Physicians - Find a Doctor: https://naturopathic.org/search/custom.asp?id=5613 

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 now to try Qualia Senolytic backed by a 100 day money back guarantee, and use promo code VIRGINWELLNESS to get 15% off!

Get Dr. Zinkov’s FREE Hormone Potential Foundations Guide

In this episode, I dive into the science of cardio for fat loss and reveal the most efficient strategies to help you get the results you desire without wasting time on ineffective routines. Whether you're spending endless hours on the elliptical with little to no progress or you're just starting your fitness journey, this episode is packed with actionable tips tailored just for you.

We'll explore why not all body fat is created equal and how this impacts your health, focusing on the difference between subcutaneous and visceral fat. Learn why a simple calorie deficit isn't enough to target stubborn belly fat and discover specific strategies to combat belly fat effectively. Plus, learn how to optimize your resting metabolic rate and about the role of diet and exercise in maximizing your fat-burning potential.

I’ll share my personal routine and how I've managed to stay fit and energized, emphasizing the importance of tracking steps and adding intensity to your workouts. From using tracking devices to setting achievable goals like 8,000-12,000 steps a day, you'll get practical advice to incorporate into your daily life. Bonus points for those evening walks after dinner that not only aid digestion, but also improve your sleep!

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

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

Shop Apple Watches: https://amzn.to/43dn8QV

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

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

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

Study: Effects of a 10,000 Steps per Day Goal in Overweight Adults: https://consensus.app/papers/effects-10000-steps-goal-overweight-adults-schneider/52b0b26bb658518c96e953b02174b2ca/?utm_source=chatgpt

Study: Is the goal of 12,000 steps per day sufficient for improving body composition and metabolic syndrome? The necessity of combining exercise intensity: a randomized controlled trial: https://consensus.app/papers/goal-12000-steps-improving-body-composition-necessity-chiang/676d54b152e25c6b80e07f6a12b02fc0/?utm_source=chatgpt

Study: Effects of 10,000 steps a day on physical and mental health in overweight participants in a community setting: a preliminary study: https://consensus.app/papers/effects-10000-steps-health-overweight-participants-yuenyongchaiwat/9e117b3fd0375c458d5aaeb73ae294a0/?utm_source=chatgpt

Study: Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis: https://pubmed.ncbi.nlm.nih.gov/29127602/

Study: Effects of Dietary Fructose Restriction on Liver Fat, De Novo Lipogenesis, and Insulin Kinetics in Children With Obesity: https://consensus.app/papers/effects-dietary-fructose-restriction-liver-novo-schwarz/98534477ff705ea5b6e350c6472b2bd8/?utm_source=chatgpt

Study: Sugar-Sweetened Beverage Consumption Is Associated with Abdominal Fat Partitioning in Healthy Adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4093984/

Study: Alcohol Consumption and Its Relation to Visceral and Subcutaneous Adipose Tissues in Healthy Male Koreans: https://consensus.app/papers/alcohol-consumption-relation-visceral-subcutaneous-kim/59c2ee5971d259809279e80373d23763/?utm_source=chatgpt

Study: Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat: https://pubmed.ncbi.nlm.nih.gov/11020091/

Study: Stress-induced cortisol response and fat distribution in women: https://pubmed.ncbi.nlm.nih.gov/16353426/

Study: Change in sleep duration and visceral fat accumulation over 6 years in adults: https://pubmed.ncbi.nlm.nih.gov/24420871/

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 now to try Qualia Senolytic backed by a 100 day money back guarantee, and use promo code VIRGINWELLNESS to get 15% off!