After decades in the health and nutrition space, I'm finally sharing exactly what's in my supplement arsenal—and trust me, it's evolved significantly since my twenties and thirties! In this transparent deep-dive, I'm opening up my pantry (which is literally half supplements) to show you my complete supplement routine women over 50 should consider when optimizing for strength, energy, and powerful aging.

Here's what makes this episode different: I'm not just telling you what to take—I'm sharing my personal philosophy of "fix the deficiencies first, then optimize for longevity." From my morning thyroid support to my evening muscle-building protocol, you'll get the exact dosages, timing, and reasoning behind every choice. Plus, I'll share the game-changing discoveries I made at recent medical conferences, including a peptide that's revolutionizing muscle health and a fertilized egg protein that helped me gain 2.5 pounds of lean muscle in just two months. This isn't about copying my routine—it's about understanding the framework so you can build your own supplement routine women over 50 can use to age powerfully, not gracefully.

What you’ll learn:

The "fix deficiencies first" philosophy that should guide every supplement routine women over 50 create for lasting energy and strength

My exact morning hormone protocol with desiccated thyroid and T3, plus why timing matters for optimal absorption

The revolutionary Pep Strong peptide from Healthgevity that supports muscle protein synthesis without injections

How Fortetropin (fertilized egg yolk protein) helped me gain 2.5 pounds of lean muscle mass in 8 weeks while losing fat

My complete workout supplement stack including Pique Tea's cold-extracted green tea and essential amino acids

The essential deficiency-correcting supplements every woman over 50 needs: enzymes, D3+K2, omega-3s, creatine, and magnesium

My evening protocol for muscle protein synthesis during sleep and optimal recovery

Why I switched to BodyBio phosphatidylcholine for cellular detox support after discovering mold exposure

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

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“What we decide to put in our mouth each day, what time we decide to go to sleep, who we choose to engage with, how much movement we get, how we manage our stressors, those choices that we make each day that seem really simple, those have the biggest impact on our brain health as we age." - Dr. Heather Sandison

When my son Grant suffered his traumatic brain injury, I learned firsthand how devastating cognitive decline can be for an entire family. That's why I was so excited to sit down with Dr. Heather Sandison, a pioneering naturopathic doctor who's literally rewriting the story around Alzheimer's and dementia. While most memory care centers are one-way doors, Heather runs what she calls a "memory recovery program" where the goal is for people to return home—and they're doing it! Through her groundbreaking work applying Dr. Dale Bredesen's protocols, she's seeing 74% of her patients with cognitive impairment actually improve. Her approach to preventing Alzheimer's in midlife women focuses on hope, action, and evidence-based strategies that work. Whether you're carrying APOE4 genes, worried about your family history, or simply want to protect your brain as you age, this conversation is packed with hope and actionable strategies for preventing Alzheimer's in midlife women. From the power of ketogenic nutrition and sleep optimization to addressing hidden infections and hormonal signaling, Heather breaks down the six pillars of brain health that every woman over 40 needs to understand. This isn't about accepting decline—it's about taking control of your cognitive destiny.

The six key components of brain health and how to optimize each one for preventing alzheimer's in midlife women

Why APOE genetic testing is crucial for women over 40 and how to act on your results

How sleep apnea (even in thin women who don't snore) devastates brain health and simple at-home testing options

The specific ketogenic approach that helps patients remember their grandchildren's names within 72 hours

Hidden infections in your mouth and body that trigger brain inflammation and cognitive decline

Why caregivers have 2-6 times higher risk of developing Alzheimer's and how to protect yourself

The surprising connection between hormones, exercise, and building new brain connections after menopause

Simple lifestyle interventions that work better than any pharmaceutical for preventing cognitive decline

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

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As someone who's spent decades helping women over 40 reclaim their energy and vitality, I'm pulling back the curtain on my real morning routine—the one that keeps me energized, focused, and in peak shape without fancy gadgets or hours of time. Forget those intimidating four-hour morning routines you see on social media; I'm sharing the science-backed habits that take just 15 minutes but create dramatic shifts in your physiology for the entire day. This energizing low cost morning routine includes everything from gratitude practices that activate your parasympathetic nervous system to budget-friendly contrast therapy using your own bathroom—strategies that work for busy women who want maximum impact with minimal time investment. You'll discover why starting with intention instead of your phone changes everything, how a simple protein-packed smoothie sets your metabolic tone, and the affordable biohacks that deliver the same benefits as expensive equipment. The best part about this energizing low cost morning routine is that you probably already have everything you need in your home right now.

What you’ll learn:

The four daily affirmations that set your emotional tone before the chaos begins

Why checking your phone first thing sabotages your entire day's energy

How to create contrast therapy benefits using just your bathroom (no expensive equipment needed)

The science behind morning light exposure and its impact on metabolism and circadian rhythm

Strategic supplement timing that maximizes workout performance and recovery

Why hitting 40 grams of protein at breakfast prevents the blood sugar rollercoaster

Budget-friendly alternatives to expensive biohacking tech that deliver the same results

How this energizing and low cost morning routine creates massive physiological momentum for women over 40

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

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"Our goal is to get you to the point where you can tolerate more foods with less pain and you can live your life. You can go on vacation and you can have some chips and guac or whatever, and you can be okay." - Hannah Aylward

Hannah Aylward's journey from chronic gut dysfunction to functional gut health practitioner mirrors what so many of us experience in our 40s and beyond - doing everything "right" yet still struggling with mysterious digestive issues. Her story resonates deeply because she discovered that healing isn't just about elimination diets or avoiding certain foods forever. It's about getting to the root cause of the root cause. Hannah shares why gut problems are more prevalent than ever, how stress, toxin exposure, and even birth control pills contribute to digestive dysfunction, and most importantly, how to actually heal your gut so you can enjoy food freedom again. This conversation will shift your perspective from fearing foods to understanding that your body can become resilient enough to handle life's imperfections while maintaining optimal health.

What you’ll learn:

Why gut problems are more prevalent now than ever, including the role of chronic stress, environmental toxins, and hormonal disruptions

The advanced functional testing that reveals what's really happening in your digestive system beyond basic elimination diets

How to distinguish between true food sensitivities and underlying gut dysfunction that makes you reactive to healthy foods

The connection between gut health and seemingly unrelated symptoms like brain fog, skin issues, anxiety, and thyroid problems

Why popular dietary trends like low FODMAP, carnivore, and extreme restriction often miss the mark for long-term healing

The role of microbiome diversity and specific beneficial bacteria like Akkermansia in maintaining gut barrier function

How to address SIBO, leaky gut, and fat maldigestion without relying solely on prescription antibiotics

A balanced perspective on controversial topics like oxalates, histamines, and lectins - and when restriction might actually be harmful

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

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Women over 40 face a perfect storm when it comes to protein - we're losing muscle mass, dealing with anabolic resistance, and juggling life demands that make proper nutrition feel impossible. I've cracked the code on hitting my daily protein goals without the boring chicken breast routine, and I'm sharing exactly how I do it. From my morning smoothie hacks to my favorite grass-fed steaks with pluck seasoning, I'll walk you through my real-world strategy for getting 0.7 to 1 gram per pound of target body weight. This isn't about restriction - it's about building the foundation for aging powerfully while actually enjoying your food.

What you’ll learn:

Why protein needs increase dramatically after 40, and the science behind anabolic resistance

My exact daily protein formula and how to calculate your target intake

Strategic meal timing, including the importance of "bumper meals" at breakfast and dinner

Creative ways to boost protein without relying on plain chicken and boring powders

Plant-based and animal-based protein combinations that actually taste amazing

Simple batch cooking strategies and travel hacks for consistent protein intake

How to use protein powders, collagen, and essential amino acids effectively

The role of digestive enzymes in maximizing protein absorption as we age

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

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"I knew that a negative body was not gonna heal properly. I knew I had to find a way to put my big girl pants on and fight for this." - Nicole Eggert

When former Baywatch star Nicole Eggert discovered a golf ball-sized lump in her breast at 51, her world shifted in ways she never imagined. What began as devastating news became an unexpected journey of transformation, self-love, and profound awakening. Nicole's raw honesty about her breast cancer diagnosis reveals the power of early detection - and how a health crisis can become life's greatest teacher. From throwing out toxic beauty products to embracing spiritual healing practices, she's redefining what it means to truly care for yourself after 40. Her story isn't just about surviving cancer; it's about discovering that your body isn't your enemy, but your greatest ally in life.

What you’ll learn:

The critical importance of breast self-exams and why mammograms aren't always enough for dense breast tissue

How to shift from self-criticism to body appreciation, especially during health challenges

The connection between unprocessed trauma, stress, and hormone-driven cancers

Why reading ingredient labels and eliminating toxins from beauty products matters more than you think

The surprising link between alcohol consumption and estrogen levels in women

How spiritual practices like meditation and energy healing can support physical recovery

Why perfectionism in health routines can backfire and the power of the "B-plus" approach

The mindset shifts that happen after 50 and how to embrace fearlessness in midlife

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

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I'm breaking down everything you need to know about creatine - the game-changing supplement that's not just for bodybuilders anymore. As women over 40, we're dealing with changing metabolism, declining muscle mass, and energy dips that can make us feel like we're fighting an uphill battle. But here's what I've discovered: creatine isn't just about gym performance. It's your cellular battery booster that can sharpen your brain when you're sleep-deprived, help you recover faster from workouts, and even ease jet lag struggles. I'm sharing why I wish I'd started taking it decades ago, the crucial difference between creatine HCL and monohydrate (hint: one causes bloating, the other doesn't), and exactly how to dose it for maximum benefits without the side effects. Plus, I'm revealing my personal protocol for high-stress days, travel, and those nights when sleep just doesn't happen - because let's be real, life after 40 throws us curveballs and we need our energy to keep up.

What you’ll learn:

Why creatine is crucial for women over 40 and how it functions as your cellular battery booster

The significant difference between creatine HCL and monohydrate forms and why absorption rates matter

Proper dosing protocols for foundational use, intense workouts, and high-stress situations

How creatine benefits brain function, focus, and mood - especially during sleep deprivation

What to expect when starting creatine and how to monitor your progress with body composition

Why creatine can help with jet lag, time zone adjustments, and travel recovery

The connection between creatine and muscle definition, plus why slight weight gain is actually beneficial

How to use creatine strategically for better workout performance and faster recovery

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

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"Most women think it's their problem, their flaw, that they need to be better or different. But no, you're not broken. You just didn't get an education." — Dr. Kelly Casperson

I was blown away by my conversation with Dr. Kelly Casperson, a board-certified urologic surgeon who's on a passionate mission to educate women about their bodies, hormones, and sexuality. As one of the rare female urologists who specializes in menopause and sexual medicine, Kelly opened my eyes to how dramatically our society has failed women when it comes to education about our bodies. We dove deep into the truth about testosterone for women (yes, we need it!), the life-changing benefits of vaginal estrogen that no one talks about, and why "responsive desire" is completely normal. Kelly brilliantly reframes hormones as "neuro hormones" rather than just "sex hormones," revealing how essential they are for brain health, bone strength, and overall well-being. Her approach combines medical expertise with a refreshing emphasis on empowerment – giving women the knowledge to advocate for what they need during perimenopause, menopause, and beyond.

What you’ll learn:

Why responsive sexual desire is completely normal for women (and why spontaneous desire is often a myth)

How testosterone affects women's health and wellbeing beyond just libido

The surprising benefits of vaginal estrogen that doctors rarely discuss

Why the way we label hormones as "sex hormones" rather than "neuro hormones" impacts treatment

How menopause affects everything from bone density to brain health

The importance of prioritizing intimacy in relationships and practical ways to do it

Why women need to be educated and empowered about their hormones to make informed choices

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

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Your body is wired for survival, not aesthetics, and the moment you lose weight, it fights back with everything it's got. I've seen too many women in their 40s, 50s, and beyond lose significant weight only to watch it creep back on—sometimes leaving them worse off than when they started. The harsh reality is that your metabolism can drop 5-20% lower than it should be after weight loss, your hunger hormones go haywire, and your body literally pushes you to overeat. But here's what the National Weight Control Registry has taught us about the people who successfully keep weight off: they don't just maintain—they continuously evolve their approach. They move more, eat consistently, track their progress, and most importantly, they transform their identity from someone who lost weight to someone who lives like a naturally lean person. The secret isn't perfection; it's understanding that staying where you want to be requires different strategies than getting there in the first place.

What you’ll learn:

Why your metabolism drops more than expected after weight loss and how to combat metabolic adaptation

The specific exercise requirements for successful weight maintenance (hint: it's more than you think)

How to navigate hunger hormones that sabotage your efforts and practical solutions to stay satisfied

The controversial daily habits that 80% of successful maintainers practice consistently

Why tracking and monitoring become even more critical in maintenance than during weight loss

How to shift your identity and lifestyle to match your new body composition goals

The role of sleep and stress in weight regain and how to protect your progress

When to seek help if your weight starts creeping back up despite doing everything right

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

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"Chemicals are actually more dangerous at low doses than high ones... they're small amounts, but they're able to do a lot with the size and concentration and power of what they are." – Dr. Aly Cohen

I invited back triple board-certified physician Dr. Aly Cohen to tackle the intimidating world of environmental toxins. As a rheumatologist, internist, and integrative medicine specialist, she brings a uniquely practical approach to a topic that can feel overwhelming. What I love about Aly's perspective is her emphasis on making reasonable, sustainable changes rather than attempting perfection. We explored how these small daily exposures accumulate in our bodies over time, the biggest offenders to focus on first, and her practical four-step process for reducing your toxic load without driving yourself crazy. If you've ever felt paralyzed by information overload about toxins, this conversation offers a refreshingly sane roadmap to better health.

What you’ll learn:

Why low-dose chemical exposures can be more dangerous than acute exposures and how they accumulate over time

The "Four A's" approach to detoxification that makes reducing toxins manageable

Which toxin sources make the biggest impact on your health (and should be addressed first)

How clean food and water choices can immediately remove thousands of harmful chemicals from your daily exposure

The powerful connection between toxins and weight challenges, including how toxins can prevent weight loss

Why filtering your water is one of the highest-impact changes you can make

Simple travel hacks to reduce your toxic load even when away from home

The importance of adding in foods and practices that support your body's natural detoxification

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

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