Well Beyond 40

Today, JJ discusses how important it is to establish and maintain control of your sleep environment and eating plan while traveling. Since traveling already compromises your immune system, keeping on track with food, sleep and exercise keeps your body in prime condition to fight off travel-related issues. Listen to this super informative podcast episode today, and again, right before you travel!

Freebies From Today’s Episode

Get JJ’s free blog about How to Eat Out Wisely by going to jjvirgin.com/traveltips.

Main Points From Today’s Episode

1. Travel is hard on the immune system. Protect your health by following these tips.
2. Protect your sleep. Make sure you’re sticking as close as possible to your healthy eating plan.
3. Exercise every day. If you’re close to a gym, awesome! If not, find another way to get your blood pumping.

Episode Play-By-Play

[2:00] The first travel hack centers around getting a good night’s sleep.

[3:40] The second hack for getting a good night’s sleep is to block it out.

[5:00] Distract yourself with this app

[6:00] What you can do about time changes

[7:34] Keep clothespins handy to combat this issue

[8:30] Lights from electronics can be distracting – try this to keep them under control.

[9:00] Don’t forget to do this to help with sleep and productivity; keep an eye out for this when you’re selecting your hotel.

[10:45] Chill out with this to make your trip easier and healthier

[12:20] Drink a lot of this when you’re traveling.

[13:00] Bring this mineral to help keep things moving

[13:35] Travel with these foods and supplements

[14:10] Check these ideas out before you plan to eat out

[17:50] Carry these with you in case you get hungry and don’t have access to good quality food

[18:50] When traveling, you want to be more careful about the foods you’re eating for this reason

Action Steps:

1. What if you could actually be healthier when you travel or when you eat out?
2. Use travel and eating out as a way to experiment with new, healthier foods.
3. Check out if there are any classes you can try out.

Mentioned in this episode:

Subscribe to Reignite Wellness with JJ Virgin

Become part of JJ’s community

JJ Virgin Official Facebook page

JJ Virgin on Instagram

JJ Virgin on YouTube

Tempur-pedic Sleep Mask

Dr. Marisol Teijeiro Castor Oil products

Emily Fletcher Ziva meditation

Blue light glasses

Bulletproof coffee

JJ Virgin Sleep Candy

Dave Asprey

Fast Fitness online program

JJ Virgin Safety Net Plus

Breakthrough Food Intolerance online program

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It’s time for another Q&A! Today JJ answers a question from listener Margot who asks, “What are your thoughts on psyllium husks?” Psyllium husks are a great source of fiber, which has a huge amount of healthy benefits. JJ also discusses additional sources of fiber, through supplementation or food, as well as recommendations for how much fiber you should consume each day. Listen in today for this information-packed podcast!

Episode Play-By-Play

[1:21] Margot asked for JJ’s thoughts on psyllium husks

[1:30] Fiber’s many benefits

[2:22] How much fiber you should be eating

[3:45] Psyllium husk is great, but eating this kind of fiber is even better.

[5:03] Getting fiber from food is just one avenue. You can also supplement to increase your intake to JJ’s recommended amount.

[5:30] Fiber-containing foods

Mentioned in this episode:

Recipes at jjvirgin.com

Reignite Wellness 365 membership

Subscribe to Reignite Wellness with JJ Virgin

Become part of JJ’s community

JJ Virgin Official Facebook page

JJ Virgin on Instagram

JJ Virgin on YouTube

JJ Virgin Extra Fiber

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Maggie Berghoff, functional medicine nurse practitioner, joins JJ today and discusses how knowing your inflammation type gives you more information to better assess and treat your health. Maggie also gives some simple, free ways to lower inflammation in your body immediately. Listen today and learn something new!

Freebies From Today’s Episode

Get Maggie’s free Inflammatory Type Assessment by going to jjvirgin.com/inflammationtypes.

Main Points From Today’s Episode

1. Inflammation can flare up from many different things. Food, stress, the air you breathe can all contribute to increasing or reducing inflammation.
2. Knowing your inflammation type gives you more information when you go to see a medical practitioner. This information helps them diagnose and treat you more accurately.
3. There are some simple, free ways to reduce inflammation immediately. They are easy to incorporate into your daily routine.

Episode Play-By-Play

[2:57] Maggie’s reason for becoming interested in inflammation

[7:24] What exactly is inflammation?

[8:01] Explaining inflammation types

[9:25] How knowing your inflammation type informs how you treat what’s going on with your body.

[10:23] This information not only gives you a starting point, but helps you go in better prepared when you see your health practitioner

[11:44] One simple thing you can do now that makes a big impact on your health

[14:26] Add this before taking away anything

[16:50] We do this one every day, but focusing on the how is key

[20:20] Know what’s going on inside your body – listen to yourself.

Action Steps:

1. Eat and sleep by the clock.
2. Add before you take away when it comes to the food you eat.
3. Practice the breathing technique Maggie talked about; inhale in for 5 seconds, hold for 5, exhale for 5, hold for 5.

Mentioned in this episode:

Subscribe to Reignite Wellness with JJ Virgin

Become part of JJ’s community

JJ Virgin Official Facebook page

JJ Virgin on Instagram

JJ Virgin on YouTube

Specialty Functional Medicine Testing (Alan Hopkins)

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Today JJ shares her amazing tips on dialing down inflammation, mostly by choosing high-quality foods and supplements. Reducing inflammation is important not only for feeling better, but also for helping with weight loss and being more healthy overall. Inflammation contributes to many different health concerns, so lowering inflammation in your body is key to looking and feeling your best. Listen to this super important podcast for simple ways to decrease inflammation today.

Main Points From Today’s Episode

1. Some inflammation is necessary for healing. But the problem occurs when inflammation becomes chronic.
2. These 10 tips can help you reduce inflammation. Most of them are simple diet swaps that can make a huge difference.
3. Reducing inflammation can help you lose weight. It can also contribute to better health overall.

Episode Play-By-Play

[2:46] Is all inflammation bad inflammation? 

[3:00] Benefits and downsides of an inflammatory response

[3:56] Specific foods that can increase inflammation in the body

[4:10] What too much inflammation contributes to

[5:00] First tip - healthy fats

[6:30] Check your animal fats, quality is vital

[8:30] Second tip - do an oil change

[9:30] Third tip - shake it up

[10:30] Fourth tip - know which to choose and which to lose when it comes to this

[11:30] To set yourself up to win, don’t quit cold turkey. Switch out inflammatory foods.

[12:45] Fifth tip - say no to GMOs, here’s why

[13:15] Eat from your local farmers market.

[13:43] Sixth tip - figure out your food intolerances

[16:03] Seventh tip - what does a good night’s sleep have to do with this?

[17:24] Eighth tip - customize your own solution to this problem

[18:50] Tenth tip - supplement

Action Steps

1. Don’t get overwhelmed!
2. Look at the tips, find one thing you’re not doing yet, and add it to your day.
3. Use a diet journal.

Mentioned in this episode:

Subscribe to Reignite Wellness with JJ Virgin

Become part of JJ’s community

JJ Virgin Official Facebook page

JJ Virgin on Instagram

JJ Virgin on YouTube

The Sugar Impact Diet

Myth Busting: Why Vegetable Oil Is a Toxic Choice (discusses which oils to choose and which to lose)

Sugar Burner quiz

JJ Virgin All in One Protein Shakes

Whole Foods

Sleep Candy

Sleep, the Missing Link podcast episode

Sleep blogs

Ziva meditation with Emily Fletcher

Tapping Solution with Nick Ortner

Stress Techniques blog

Omega Ultra supplement

Curcumin Chews supplement

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It’s time for another Q&A! In today’s episode, JJ answers a question from a listener asking about tips for healing the gut lining. Listen as JJ talks about why it’s important to have a healthy gut lining and the impact of your gut on your overall health. JJ also outlines four steps to heal the gut, including foods to eat and foods to avoid, as well as supplement and lifestyle shifts that can help. Tune in and find out more today.

Episode Play-By-Play

[0:45] Why you should care about rebuilding your gut lining

[0:55] Some symptoms of leaky gut

[1:30] The first step in healing your gut lining

[2:43] The second step in building a healthy gut is fiber.

[4:20] Foods that are super helpful in healing the gut microbiome

[4:50] The third step to heal your gut is related to reducing stress.

[5:38] The fourth step is supplementation.

Mentioned in this episode:

Recipes at jjvirgin.com

Reignite Wellness 365 membership

Subscribe to Reignite Wellness with JJ Virgin

Become part of JJ’s community

JJ Virgin Official Facebook page

JJ Virgin on Instagram

JJ Virgin on YouTube

Breakthrough Food Intolerance Online Program

Breakthrough Carb Intolerance Online Program

Podcast episode with Dr. Michael Ruscio on The Gut-Hormone Connection

Nick Ortner podcast on the Tapping Solution

Emily Fletcher of Ziva Meditation

What Is Leaky Gut? blog article (you can download the Gut Health Guide here)

Leaky Gut Support

L-Glutamine

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Dr. Keira Barr, dermatologist, author, and speaker, joins JJ once again as they dive deep into the issue of skin cancer. They cover how often you should check your skin, when to call in expert help, and the things you can do every day to lower your risk of developing skin cancer, including diet, lifestyle, and supplement strategies. Dr. Keira also shares what to look for in a high-quality sunscreen and what to avoid, as well as how and when to apply sunscreen for the best protection. Don’t miss Dr. Keira’s expert tips in integrative skin cancer prevention!

Freebies From Today’s Episode

Get Dr. Keira’s free guide: “Revitalize Your Life, 12 Tips to Look and Feel Great”, and her Glowing Skin Cheat Sheet by going to jjvirgin.com/sunscreen.

Main Points From Today’s Episode

1. Skin cancer is the leading form of cancer. Check your skin often to look for irregularity.
2. Skin cancer likelihood can be reduced by following some simple guidelines. These strategies will protect your skin when used in combination.
3. Sunscreen is powerful protection. Make sure you’re using the best ingredients and applying it correctly.

Episode Play-By-Play

[4:30] How did Dr. Keira become interested in skin issues?

[6:30] Skin cancer is more prevalent than these other kinds of cancer

[8:40] Types of skin cancer

[9:18] Do this every month

[10:00] The best way to treat melanoma is to catch it early.

[10:30] Who is at higher risk for skin cancer?

[13:00] Is sun damage cumulative?

[15:00] What types of things to look out for when checking your skin

[16:50] Look for the ugly duckling and think ABCDE

[18:39] If you find something concerning, search out a person with these qualifications

[21:05] Are there internal things that can help reduce the risk of skin cancer?

[22:49] This one prevention measure will surprise you

[25:20] Which supplements help with skin protection?

[28:25] Sunscreen protocols

[31:43] Sunscreen ingredients to look for, and to stay away from

Action Steps

1. Take the Sugar Burner quiz.
2. Do a naked body skin check.
3. Apply (and reapply) good sunscreen.

Mentioned in this episode:

Subscribe to Reignite Wellness with JJ Virgin

Become part of JJ’s community

JJ Virgin Official Facebook page

JJ Virgin on Instagram

JJ Virgin on YouTube

The Skin Whisperer

Dr Keira Barr previous podcast

Polypodium Leucotomos supplement (Heliocare)

Dry Farm Wines

Annemarie Gianni Skin Care

Dr. Tony Youn

Sugar Impact Diet quiz

Daily Essentials vitamins

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Today JJ talks about how having a healthy mindset can affect our physical body. When we have a good mental outlook, we are more resilient, and better able to deal with any challenges that come our way, including those that are diet-related. Listen in today and get ready to change the way you think.

Freebies From Today’s Episode

Get JJ’s free GAM handout by going to jjvirgin.com/think.

Main Points From Today’s Episode

1. Resilience, gratitude, community, and forgiveness are essential mental and emotional traits for weight loss success. Practice these to make your weight loss journey easier.
2. Your perception of something can have a physical result. So keep your attitude positive no matter what challenges come your way.
3. A diet is more than just what you’re putting on the plate or watching the scale. It is a mindset of positivity that you must have in order to yield the best results and a happy life.

Episode Play-By-Play

[0:56] Everything is created twice; before you can create something, you have to do this

[1:20] Dr. David Bressler recommends this technique for success

[3:50] “When it comes to the uphill battle that is weight loss, your mindset is your greatest asset.”

[4:30] Once you lose weight, one of the best things you can do to keep it off is this

[5:13] Different ways mental and emotional well-being can predict weight loss.

[8:05] Study showing how people’s perception of a thing affects them physically

[9:15] What are some ways we can show gratitude and reap the benefits?

[10:00] Another mindset hack that is foundational and game changing

[11:40] All of these things help reduce stress, which means greater results here

[12:45] “Forgive others, not because they deserve forgiveness, but because you deserve peace.” Jonathan Lockwood Huie

[13:35] This topic is a huge factor in your weight loss journey

[16:18] Social media is great for learning and education, but making sure you are staying connected this way is just as important

[17:40] This last factor is the ability to bounce back

[19:50] Instead of behaving badly and blaming circumstances when things are hard, instead train now so that you’re prepared for when things get challenging.

[20:00] The 4 things discussed are important not only for overall mental health, but also for this.

Mentioned in this episode:

Subscribe to Reignite Wellness with JJ Virgin

Become part of JJ’s community

JJ Virgin Official Facebook page

JJ Virgin on Instagram

JJ Virgin on YouTube

Dr. Raphael Kellman podcast episode

GAM

Warrior Mom by JJ Virgin

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It’s time for another Q&A! JJ answers a listener’s question about the best ways to safely and effectively do bodybuilding exercises for women over 50. She talks about supporting these body systems and reminds us how important rest and recovery is at any age.

Episode Play-By-Play

[1:30] What type of body do you have? 

[2:22]  For women over 50, you must pay attention to this

[3:20]  To support these systems, avoid these types of exercises, rest and take these supplements

[4:42] Women over 50 must also consider their hormones & eat foods rich in phytoestrogens.

[5:20] Your body needs this as much as exercise

[6:20] HIIT exercise

[7:06] Resistance training

[9:40] After 30, you should take this supplement when you eat out

Mentioned in this episode:

Recipes at jjvirgin.com

Reignite Wellness 365 membership

Subscribe to Reignite Wellness with JJ Virgin

Become part of JJ’s community

JJ Virgin Official Facebook page

JJ Virgin on Instagram

JJ Virgin on YouTube

From DFH - Save 20% on your first purchase with the discount code 20DFH2018

• Adrenotone
• Adrenal Complex
• DHEA
• Annatto-GG

Oura Ring

Xiser

Safety Net Plus

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Join JJ as she talks with Aaron Alexander, therapist and movement coach, as they discuss the small changes you can make to posture and alignment to improve your body mechanics. Many of us have experienced injury or discomfort, and as a result, our bodies get out of alignment, which only makes things worse. Aaron reviews how to take back control and improve how your body moves and functions. Tune in for this enlightening episode.

Freebies From Today’s Episode

Get Aaron’s 7-day free Align program trial by going to jjvirgin.com/align.

Main Points From Today’s Episode

1. After injury or discomfort, we tend to change our posture or gait. This can result in our body’s misalignment and increase our pain.
2. Paying attention to our posture and adjusting with small movements can improve how we feel. Getting up and moving more often is also vital.
3. Increasing awareness to the ways our body tenses allows us to change things that cause it. `

Episode Play-By-Play

[5:23] How Aaron became interested in posture and how it affects many different components of life

[6:55] A big challenge for people is how this can change the way you hold your body and move

[8:06] The human body is a complex system. If you change anything, you change everything.

[8:25] Even thoughts can affect the way you hold and move your body.

[8:55] Defining posture and body language

[11:15] Where do you really feel emotion?

[13:00] One of the impacts of looking at things closely (ie, phones, computers)

[14:02] Some of the ways you can unwind

[17:02] What are some of the benefits of making these little shifts?

[21:41] Advantages of doing microbursts of exercise throughout the day vs all at once

[25:08] How much time will it take to incorporate Align exercises into your routine?

Action Step

Get the free trial and do it!

Mentioned in this episode:

Subscribe to Reignite Wellness with JJ Virgin

Become part of JJ’s community

JJ Virgin Official Facebook page

JJ Virgin on Instagram

JJ Virgin on YouTube

Aaron Alexander podcast

The Align Method book

Cell Phones Removed photographs

Joan Vernikos, Director of Life Sciences for NASA

Xiser

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In today’s podcast episode, JJ discusses the many ways fiber improves your health. From digestion to heart health to blood sugar balance, increasing fiber in your diet makes many body systems run better. JJ discusses the amount of fiber we should be eating and provides a list of high-fiber foods so you can increase your daily intake. Listen in to this informative episode and start upping your fiber today!

Main Points From Today’s Episode

1. Fiber is instrumental for many different functions of the body. Increasing fiber improves a varied array of body systems.
2. Most of us aren’t getting enough fiber in our diet. The secret is to increase fiber slowly to avoid discomfort.
3. It’s easy to increase the amount of fiber we eat each day. Check out the list of high-fiber foods and begin adding those in every day.

Episode Play-By-Play

[1:00] If fiber were a drug, it would be prescribed by every doctor for help with the following needs

[2:58] Fiber makes a big impact on this weight issue

[3:40] Mechanism of how fiber creates satiety

[5:30] Fiber balances blood sugar by doing this

[7:05] How fiber impacts the gut microbiome

[8:05] Fiber reduces the risk of heart disease and type 2 diabetes by this method

[9:45] Recommended amounts of fiber intake per day

[11:14] Ways to get to the recommended intake

[11:35] Soluble or insoluble fiber, what’s the difference?

[13:54] What’s resistant starch and what’s the benefit of eating it?

[15:40] How quickly should you increase additional fiber?

[16:35] Fiber rich foods - see below

Action Steps

1. Incorporate more fiber into your morning smoothie.
2. Increase water at the same time.

Mentioned in this episode:

Subscribe to Reignite Wellness with JJ Virgin

Become part of JJ’s community

JJ Virgin Official Facebook page

JJ Virgin on Instagram

JJ Virgin on YouTube

XX Brain and Brain Food books by Dr Lisa Mosconi

Smoothie Guide

Dark Chocolate Avocado Mousse recipe

Lemon-Aid recipe

JJ Virgin Extra Fiber

High Fiber Food List

Beans and lentils (13-16 grams per cup)

Artichokes (10 grams per cup)

Berries (8 grams per cup)

Avocado (7 grams per cup)

Broccoli (5 grams per cup)

Chia seeds (5.5 grams per Tbsp)

Cooked quinoa (5 grams per cup)

Brussels sprouts (4 grams per cup)

Rolled oats (4 grams per cup)

Apples (2.6 grams per cup)

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