Well Beyond 40

It’s time for another Q&A! In today’s episode, JJ answers a question from a listener asking about doing HIIT and whether there are exercise limits for people over 50. Age doesn’t have to have an impact on what our bodies are able to do. There are general outlines for doing HIIT effectively and other types of exercise that will benefit all body types, but especially as we age. Join JJ today.

Episode Play-By-Play

Question from Halle - I’m 52 years old and I’ve been working out since I was 11 years old. Go, team, go team Halle. I did HIIT five days a week for one hour and was constantly sore. So recently I switched to three days a week and incorporated hot Vinyasa yoga for 60 to 90 minutes into my routine. At my age, is this better for my fitness goals and longevity? How are our bones, muscles and metabolism affected by fitness at this age and in our elder years?

[1:30] First thing to address is the concept of how exercise needs to reduce as we get older.

[1:45] High Interval Intensity Training recommendations.

[3:18] Make sure to give yourself time for this

[3:30] As we age, things deteriorate and this is the best type of exercise to combat that

[4:30] Some other critical things to watch out for

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

Oura Ring

Safety Net Plus digestive enzymes

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Steven Masley, physician, nutritionist, and chef talks with JJ today about a new skinny twist on the Mediterranean diet. Eating Mediterranean means clean, lean protein and fresh produce. But it also involves lifestyle habits, choosing to leave electronics away from meal times and share that time with family and loved ones instead. It means being more active in our day-to-day life and shopping more often to make sure we get the freshest food onto our tables. Listen in as JJ and Dr. Masley review the ways the Mediterranean diet has been updated and why it’s such a clear next-step after completing The Virgin Diet or Sugar Impact Diet.

Freebies From Today’s Episode

Get Dr. Masley’s free guide, A Mediterranean Kitchen Guide by going to jjvirgin.com/medmethod.

Main Points From Today’s Episode

1. The Mediterranean Diet has been called the number one diet on the planet. It incorporates many of the same ideals as The Virgin Diet and Sugar Impact Diet.
2. Portion size is a factor. Some foods are fine as an appetizer but not a main course.
3. Another factor is the meal time itself. We need to slow down, put away distractions and focus on the people at our tables.

Episode Play-By-Play

[4:50] The Mediterranean diet has been rated the #1 diet on the planet for these reasons

[9:20] What do randomized clinical trials show about the Mediterranean Diet?

[10:20] This food is an important part of the diet, and has a huge impact on blocking this from happening

[11:33] Eating smaller portions on a regular basis helps your body process this food with no discomfort.

[12:25] Other food rock stars in this eating plan

[14:44] Here’s the twist on this Mediterranean Diet

[15:50] These foods are okay to eat, but as an appetizer, not a main dish.

[18:45] Do you know which country has the longest-lived people?

[19:50] This European tradition may be the reason why their nation doesn’t struggle with weight

[24:05] Do this when shopping for fresh foods

Key Takeaways:

1. Eat regionally, seasonally and locally.
2. Take more time with meals (no electronics).

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 Virgin Diet

The Sugar Impact Diet

The Mediterranean Method

Dry Farm Wines

Vital Choice

Butcher Box

Thrive Market

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JJ has been drinking protein shakes for over 25 years. She gives the rundown on the trifecta of fat, fiber and protein you should always have in your shakes, and talks about the absolute no-nos. She’ll talk about the size of your smoothies and give some great examples of the ingredients and sources that are vital to keeping your body well-fed so you can go 4-6 hours between meals. Listen today as JJ “shakes things up!”

Freebies From Today’s Episode

Get JJ’s free recipes and ideas by going to jjvirgin.com/perfectsmoothie.

Main Points From Today’s Episode

1. Protein shakes are a great way to start your day. But there are a lot of misleading ideas about what is good to put into one.
2. As a meal replacement, you need to make sure you’ve got the trifecta of healthy fats, fiber and protein.
3. Another easy misunderstanding is how much smoothie you should drink to be considered a meal. Most people make their drinks way too small.

Episode Play-By-Play

[0:40] What to do and what not to do when making protein shakes

[1:37] The link between starting your day with a meal replacement shake and weight loss

[2:20] Benefits of starting your day with a protein shake

[5:00] First, don’t use these ingredients in any smoothie or shake

[6:45] These are the best ingredients to add

[7:45] Use these liquids instead of juice, dairy or water

[9:10] Smoothies are meal replacements, make sure yours are big enough.

[10:10] Don’t use these sources of protein powder

[11:35] Bulk up on this ingredient in your smoothies, however, increase to 35-50 grams slowly

[13:05] You really need to make sure the healthy version of this ingredient gets into every smoothie.

[15:00] List of protein ingredients, including vegan or plant-based

[16:20] Watch out for these ingredients when buying protein powder

[16:50] List of some fiber ingredients - cacao nibs, avocado, fruits, chia seeds, flax seeds, leafy greens, JJ Virgin Extra Fiber

Action Step:

1. Make your shakes with clean, lean protein, healthy fats and fiber.
2. Make sure your shake is at least 20 oz.

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. David Perlmutter

JJ Virgin Three-in-One Sprinkles

Sugar Impact Diet

JJ Virgin Paleo-Inspired All-In-One Shake

JJ Virgin Plant-Based All-In-One Shake

Smoothie Guide

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It’s time for another Q&A! In today’s episode, JJ answers a question regarding if protein shakes are a good idea after resistance training. She’ll talk about things you should be focused on to get the best results from your workouts, and supplements that are important to include if you’re hitting it hard. Stay tuned to hear JJ’s opinion.

Episode Play-By-Play

[0:30] Adrienne Lopresti  asks, “After heavy resistance training, do you recommend a recovery protein shake?”

[1:13] Instead of the timing of your diet, these are the things you should focus on.

[2:08] These supplements are really important to anyone over the age of 35 or under any kind of stress.

[4:52] You don’t ever want to go do a hard workout in this condition.

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

Dr. Alan Christianson

Ben Greenfield

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JJ and integrative functional dietitian, Ali Miller, discuss stress and the ways it affects the body. When our bodies are in circumstances considered stressful, whether it’s escaping a near accident or having an argument with a co-worker, they react the same way. There are ways to combat that stress, and diet is a great one. JJ and Ali discuss the best diets and their recommendations for eating clean foods. Tune in for this super informative episode!

Freebies From Today’s Episode

Get Ali’s free 2 Week Food as Medicine Meal Plan by going to jjvirgin.com/alimiller.

Main Points From Today’s Episode

1. Our bodies are under a great deal of stress. Chemically, they react the same way whether they’re being chased by a lion or dealing with rush hour traffic.
2. To combat stress, we need to provide our body with as much nurturing as possible. Diet is a great place to start.
3. Keto is one of many types of diets, and may be right for some. Something we can all do that will help is to eat as clean as possible.

Episode Play-By-Play

[1:00] How does ongoing stress affect you, and what can you do about it?

[1:40] Can diets be incorporated into your routine without causing more anxiety?

[5:40] Ali’s reason for focusing on anxiety

[7:10] Some things to watch out for if you want to begin eating vegan or raw vegan

[8:09] What is the GAPS diet?

[10:08] A little bit of this feeling is good for you.

[10:40] Your body physically responds to stress in ways that are completely out of proportion to the circumstances causing you anxiety.

[12:05] The physiological effects on your body when in “fight or flight” mode

[13:58] Knowing that we can’t escape stress in our environment, what can we do to better deal with it?

[15:28] Knowing that all diets can be right for certain people at specific times, when is keto the right diet?

[16:05] The human body is a hybrid, it runs on both of these things.

[17:00] Good reasons to start a keto diet

[18:50] Leptin, how it’s made and how it affects our body

[22:10] The absolute must for beginning a keto diet is to eat these kinds of foods.

[22:23] Ali uses a great analogy for swapping sweeteners.

[25:50] Recommended foods

[30:55] Stress vs distress

Action Steps:

1. Look at what in your life causes stress and see if you can change it, or at least change your perception.
2. Lower your carbohydrate intake, a great way to do that is with the Sugar Impact Diet.
3. Add more fresh veggies and clean protein to your diet.

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

Sugar Impact Diet Online Program

The Anti-Anxiety Diet Cookbook

Naturally Nourished podcast

Pique Tea

Collagen Powder

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Today JJ discusses what sugar does to your body. She’ll review different types of sweeteners, including natural and artificial options, and give her opinion on each. Tune in to find out what JJ thinks about sweeteners like table sugar, aspartame, and saccharin, as well as options like stevia, monk fruit, and sugar alcohols. JJ shares the reasons why you might want certain sweeteners in your life, and why you want others out pronto!

Freebies From Today’s Episode

Get JJ’s quiz “Are You a Sugar Burner or a Fat Burner?” by going to jjvirgin.com/sugaroptions.

Main Points From Today’s Episode

1. Sugar is an absolute no-no. Here are some alternatives that can be safely incorporated instead.
2. As a nation, our sugar intake has increased dramatically. As a direct result, our levels of obesity and illness have also increased.
3. There are some safe and beneficial sugar alternatives. However, we must limit the amount of sweeteners we consume, healthy or not.

Episode Play-By-Play

[4:30] Many people have questions about sugar alternatives.

[5:00] While the glycemic index was a good start, what we need to focus on is how sugar and alternatives affect this

[6:22] What sweeteners you should absolutely not be using

[7:14] These diseases and illnesses are made significantly worse by consuming sugar

[8:05] Control your sugar intake, any food you eat should have this many grams or less of sugar

[8:45] If an alternative sweetener is all-natural, does that mean it’s good for you?

[9:35] Fructose can only be metabolized by the liver, which will turn it into this

[11:00] The impact of drinking one diet soda a day

[12:07] When you eat sweet, you crave this

[13:28] Artificial sweeteners cause calorie dysregulation. What is that?

[14:20] Here are some healthier artificial sweetener options

[15:50] Discussing stevia

[17:40] JJ’s thoughts on allulose

[19:54] Discussing sugar alcohols

[21:25] Talking about monk fruit or lo han guo

[23:00] Discussing glycine

[24:14] Two additional options that people don’t usually think of as sweeteners

[27:44] The absolute worst sweeteners that need to be removed from your diet today

[30:45] Make sure you’re eating a trifecta of these types of foods

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

Sweet Treats Guide

Sugar Impact Diet

Creamy Chocolate Protein Pudding

Paleo Pumpkin Brownies

Dark Chocolate Avocado Mousse

KNOW Foods

When Is It Okay to Use Stevia blog

Study on Stevia

Study on Allulose

Study on Monk Fruit

Study on Glycine

Keto Chews

Zevia Soda

JJ Virgin Sprinkles

Lemon-Aid recipe

(Stay tuned, these two are still being developed) Pumpkin Almond Cream Cheese Cheesecake Champagne Vinaigrette from Cal a Vie Spa

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It’s time for another Q&A! JJ answers a question from a listener wondering if The Virgin Diet is effective for people who have had failed gastric surgeries. She’ll cover the basic lifestyle changes that will help anyone who wants to take charge of their health. Developing good habits is a must, as is continuing those habits after you’ve reached your goals. Ready to get started on a new, healthier you? Listen now for some great JJ tips and advice!

Episode Play-By-Play

[0:45] ImperfectShark3 asks if The Virgin Diet can help people who have had failed gastric surgeries.

[1:00] Obesity is not about you being a bad human; obesity is your metabolism not working due to one or more of these many factors.

[2:21] Diets do work...You need to ask yourself the following questions to find out the best type of diet that will work for your body.

[3:10] Before you begin a focused diet, you can start by adding or swapping these foods.

[3:43] Once you’ve done that, begin taking out things that are toxic.

[4:00] Figure out which foods your body doesn’t tolerate well (The Virgin Diet)

[4:20] Figure out where these things are sneaking in and get them out (Sugar Impact Diet)

[4:50] Start adding in movement.

[4:57] This is a process, you didn’t get here overnight.

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

Sunlighten Sauna

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Today JJ and Dr. Darin Ingels, naturopathic doctor, discuss Lyme disease. Lyme is difficult to diagnose and is easily overlooked by many physicians. Many people can be infected for years without being diagnosed. They will discuss symptoms and treatments, and how Lyme can impact someone’s life for years. Learn something new today – join JJ and Dr. Darin in this informative conversation.

Freebies From Today’s Episode

Get Dr. Ingel’s free Top 10 Immune Boosting Recipes by going to jjvirgin.com/lyme.

Main Points From Today’s Episode

1. Lyme disease is difficult to diagnose. Because of that, many people may have the disease and not know.
2. Lyme symptoms are widely varied. Recovery is possible, and helped greatly by diet, exercise and rest.
3. Lyme disease may contribute to other illness long after it’s contracted. Symptoms typical for menopause may also be confused with Lyme.

Episode Play-By-Play

[2:40] Lyme disease is still not widely recognized although it is a huge issue. 

[5:15] How did Dr. Darin get involved with Lyme disease

[7:23] How many people do you think walk around undiagnosed?

[8:10] Here are the symptoms to look for if you think you may have Lyme disease

[11:15] Lyme is difficult to diagnose for this reason.

[13:30] Are symptoms typical from person to person?

[14:35] Can you fully recover once you have it?

[16:55] What are things people can do to recover, long-term?

[22:00] The ways Lyme interacts with, and can contribute to other diagnoses

[24:40] Lyme and menopause

Action Step

   If you’ve got low grade symptoms that nothing seems to have worked for, go get tested.

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. Darin Ingels website

The Lyme Solution: A 5-Part Plan to Fight the Inflammatory Autoimmune Response and Beat Lyme Disease

IGenX Lab in Palo Alto

Medical Diagnostic Lab in New Jersey

Armin Labs in Germany

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JJ just returned from a fantastic trip to Iceland. She immediately felt energized and happy and calm, and wanted to find out why. The Icelandic people eat very clean and spend a lot of their social time in the hot springs, soaking in the physical and emotional benefits. Listen to find out what we can learn from Icelanders about health and happiness, as well as how to incorporate those healthy habits into your everyday life! 

Freebies From Today’s Episode

Get JJ’s free guide Stress Reset by going to jjvirgin.com/iceland (also Mentioned below)

Main Points From Today’s Episode

1. The Retreat Hotel is built into lava stone on the Blue Lagoon hot springs. The water is rich in minerals and reaches temperatures between 95 and 105 degrees.
2. Icelanders eat a very clean diet. Their animals eat only indigenous plants, and their produce is grown in greenhouses and so requires no pesticides.
3. The hot springs have wonderful healing properties. They are also a big part of Icelandic community and socialization.

Episode Play-By-Play

[3:28] JJ stayed at the Retreat Hotel, which is built into the lava rock at Blue Lagoon geothermal waters.

[5:17] In addition to the waters being rich in minerals and sulfur, soaking together is a big part of Icelandic community, sharing time with others.

[5:54] The mineral-rich pools help relieve pain, arthritis, high blood pressure, sleep problems, stress, and skin issues, just to name a few.

[6:30] The drinking water in Iceland is pure, mineral-rich spring water.

[7:05] The water is also silica rich, a key component in collagen creation and which helps with hair, skin, nails, and to build bone density.

[7:18] During her stay, JJ exfoliated with volcanic salts, then used a silica body mask, followed by an algae mask, all great for circulation and detoxification. She also tried out extreme temperature change, steaming in a sauna followed by a cold plunge, and found it super invigorating.

[10:00] The hotel uses only non-toxic cleaners, which leaves the rooms smelling fresh and clean, no chemical or moldy smell.

[11:18] The Icelandic diet has the highest fish consumption in the world. They don’t eat much grain because it has to be imported. Their meat is fed only indigenous plant life.

[14:20] Because of their climate, all veggies are grown in greenhouses, so no pesticides are used.

[15:21] The population is very fit and very happy.

[17:20] Top takeaways

• Super, duper clean city. How can we contribute to cleaning up our environment?
• Detoxifying on a regular basis
• Hot and cold temperature exposure
• Attend the gym regularly
• Eat as clean as possible
• Drink mineral rich clean water from glass containers
• Create as clean an environment as you can, reduce your carbon footprint
• Look at what you can do to improve your sense of community

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

Retreat Hotel in Iceland

Sunlighten Sauna

Stress Relief Guide

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One of our listeners asked about saturated fat in coconut milk. JJ explains the importance of having fats in our diet, and the difference between naturally saturated and artificially saturated fats, and how vital a role fat plays in a healthy diet. She also lists foods that contain good saturated fats. Listen in today for this information-packed podcast!

Episode Play-By-Play

[1:06] Isn’t coconut milk too high in saturated fat?

[1:29] Choose oils that have these types of fats

[2:00] You must select these types of saturated fats

[2:55] Good saturated fats can turn bad if this happens

[3:50] It’s important to get a good balance of these 3 things

[4:55] Our bodies actually need a balance of anti-inflammatory and inflammatory foods.

[5:12] Foods that contain good fats: grass-fed beef, wild fish and seafood, raw nuts and seeds, avocado, avocado oil, grapeseed oil, olive oil, pastured egg yolks, coconut and coconut oil.

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

Smoked Paprika Cayenne Roasted Almonds

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