Well Beyond 40

Jeff Bland joins JJ today as they discuss the difference between disease care and health care. They discuss what today’s healthcare industry is good at, as well as the challenges that exist. Jeff talks about Big Bold Health and what his message is all about. They will also discuss ways to implement healthy lifestyle choices with the goal of you being in the best possible health for you. Jeff Bland founded the Institute for Functional Medicine and hosts the Big Bold Health Podcast.

Freebies From Today’s Episode

Get Jeff’s free downloadable 30-Day Food Plan by going to jjvirgin.com/bigboldhealth.

Main Points From Today’s Episode

1. There is a difference between disease care and health care. Disease care is best for injury and trauma.
2. Health care is hugely personal. A health plan must be customized to each individual.
3. Health is much more than the absence of disease. It’s about living in a way that allows you to do the things you want.

Episode Play-By-Play

[4:50] How Dr. Jeff Bland transitioned from being a professor of biochemistry to being the Father of Functional Medicine

[8:35] What is Big Bold Health?

[10:40] What is the difference between disease care and health care?

[11:27] The term “prevention” is a ripoff, it’s hard to quantify it without actually getting sick or diseased or injured.

[12:30] People need something concrete that they can feel and sense.

[13:20] It’s hard to birth a health care system out of this type of system.

[14:00] We need to really define this term, so we can objectify it as minutely as we do the term disease.

[15:30] Health is much more than the absence of disease. It’s about living in a way that allows you to do these things.

[16:50] Four aspects of function

[18:30] Health is for the individual. It’s personal to each person. So, to improve health for each person, we need to remove this factor.

[24:00] Disease care has its appropriate place, for things like injury or disease. Health care needs to be given as much focus for these types of issues for things we can self-correct.

[24:55] What you can measure and monitor, you can improve.

[25:35] When the human genome was defined, a lot of pharma people felt disillusioned by this.

[26:11] The way our genes express themselves in our lives is hugely variable, based on this factor.

[29:30] Discussion of Dr. Jeff’s Mediterr-Asian inspired food plan that includes a free download (see above.)

Action Steps:

• Imagine what amazing health looks like for you personally. Create a detailed vision of where you want to be.

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

Institute for Functional Medicine

Big Bold Health

Disease Delusion

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Today JJ discusses how vitamin D helps your body perform at its best. She lets you know how much vitamin D you should be taking, ways you can get this super hormone into your system naturally, and how to determine how much you should be taking when you supplement. She’ll also talk about what foods contain vitamin D, and which vitamin you should always take along with it. Tune in today for this informative episode.

Freebies From Today’s Episode

Get JJ’s guide, The Top 7 Immune-Boosting Tips: How to Stay Healthy All Year Long by going to jjvirgin.com/vitamind.

Main Points From Today’s Episode

1. Vitamin D is vital to your good health. It affects your body, mind and attitude.
2. Vitamin D plays a big part in your body’s ability to lose weight. It controls insulin sensitivity, and makes it easier to burn fat.
3. Make sure to test your levels. If you’re not getting enough of this important vitamin, supplement and make sure to test twice yearly if you live in a climate with major weather changes.

Episode Play-By-Play

[1:27] Some of the benefits of Vitamin D in your body

[2:40] First, strong bones and teeth need calcium, but do you know how vitamin D helps?

[3:56] Do you know which vitamin you must take with vitamin D, and why?

[6:01] Second, vitamin D is produced by exposure to the sun, and in winter there is a lot less sunshine.

[7:00] Depending on this factor, you will need to adjust your intake of vitamin D

[7:30] Third, vitamin D boosts your immune system, and here’s how

[8:55] Check your vitamin D levels by having this test performed by your doctor

[9:45] Fourth, vitamin D is actually a hormone. It can help with your mood and improve symptoms of depression.

[11:54] Fifth, vitamin D helps make your weight loss easier.

[12:30] How vitamin D helps support insulin sensitivity, and the importance of insulin sensitivity in fat burning

[13:41] Six, vitamin D helps you maintain a healthy heart.

[14:50] Vitamin D helps with healthy muscles.

[15:45] What are some reasons we aren’t getting enough vitamin D?

[17:23] Foods that contain vitamin D - fatty fish (salmon and sardines), cheese (if not dairy intolerant), beef liver (grass fed), mushrooms, and egg yolks (pastured).

[19:00] It’s not always easy to get your vitamin D through food or sunshine, so supplement.

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

Top 7 Immune-Boosting Tips: How to Stay Healthy All Year Long

Warrior Mom

Miracle Mindset

You Are Stronger Than You Think movie

Dr. Holick’s information on vitamin D

Vitamin D Plus supplement by JJ Virgin

25-hydroxy vitamin D test Lab IQ

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It’s time for another Q&A! In today’s episode, JJ answers a listener’s question about fasting and working out first thing in the morning. Tune in as JJ discusses what quality workout you should be striving for, and if you are able to do this while fasting. She’ll offer suggestions on what you can consume before a workout that won’t break your fast. Listen in today for this information-packed podcast!

Episode Play-By-Play

[1:00] A listener asked, “Can I work out in a fasted state?”

[1:30] The answer depends on your ability to do this

[2:00] If you don’t eat or drink anything else, though, this is a great thing to consume before you work out.

[3:00] You should always strive for good form while working out as hard as possible.

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

Does Coffee Break an Intermittent Fast by Mark Sisson

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Dr. Keira Barr, dermatologist, bestselling author, and integrative wellness expert meets with JJ to discuss why we need to do more than just apply creams or use medication to have healthy, glowing skin. They’ll talk about how important diet, sleep, and sunscreen are, as well as how your skin will let you know pretty quickly if something is happening, as long as you take the time to listen. 

Freebies From Today’s Episode

Get Keira’s free guide, Glowing Skin Guide: 3 Keys to Glowing Skin by going to jjvirgin.com/beautycode.

Main Points From Today’s Episode

1. The biggest impact on beautiful, healthy skin is not topical or oral medication. It’s the foods you eat and the quality and amount of sleep you get.
2. Your skin communicates all the time. You must learn to listen to it.
3. To see big impacts on the quality of your skin, keep a food and lifestyle journal. Take note when your skin flares up – what have you been eating, and how have you been sleeping?

Episode Play-By-Play

[0:33] JJ’s obsessed with skin care, find out why

[2:50] Talking about cracking the beauty code (hint: it’s not what you’re putting on that makes the biggest impact)

[4:49] Skin can be your biggest cheerleader, or your worst confidante. It tells all your secrets.

[5:15] Why Keira decided to become a dermatologist and why she decided on a different path

[8:39] Old-school dermatology was really about just prescribing oral and topical medication.

[10:40] Newer ideas in dermatology include reviewing your diet and sleep habits.

[13:05] One of the ways Keira really noticed how much changing her diet affected her skin was the lack of progression on her pre-existing melanoma. Her skin stabilized.

[13:45] Your skin communicates all the time. You need to listen for the whisper though, not the shout.

[15:30] Take a few minutes every now and then and do a scan of your skin. Pay attention to things that change. And get those looked at. But also, listen to your skin and think about what you’ve been doing, diet and sleep wise. Have you been caring for your body like you should be?

[17:40] Women are coming to see a dermatologist for signs of tiredness and aging. There are no quick fixes, but if you change your lifestyle, you will see a difference in the long run.

[19:07] If you just do one thing to start changing, it would be sleep.

[19:25] Why sleep has such a huge impact on your skin

[22:00] What two foods are the big no-nos, and how they specifically impact your skin

[24:20] What’s going on with sunscreens, and what should you be doing in addition?

Action Steps:

1. Keep a journal so you can track how diet and lifestyle impacts new issues.
2. Take a skin inventory – if you have a magnifying mirror, use that. Get familiar with your skin.
3. Get some sort of sleep tracking device, like an Oura ring or FitBit, for example.

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: A Dermatologist Reveals How to Look Younger, Radiate Beauty, and Create the Life You Crave

Ōura Ring

Skin Care Guide

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Today JJ discusses the importance of having a rich prebiotic component to your diet. Prebiotics feed probiotics, helping you maintain a healthy balance of gut flora and better able to fight off leaky gut. JJ also explains how prebiotics help keep your body’s inflammation low, as well as contribute to a host of other health benefits. Read on to discover a list of JJ’s top prebiotic-rich foods and her recommendation on the best way to incorporate them into your daily menu.

Freebies From Today’s Episode

Get JJ’s free Gut Health Guide by going to jjvirgin.com/prebiotics.

Main Points From Today’s Episode

1. Prebiotics feed your good gut bacteria. Having a healthy gut microbiome affects many systems in your body.
2. Prebiotics help increase your body’s production of short-chain fatty acids. Short-chain fatty acids help boost your body’s immune system and prevent an overgrowth of bad bacteria, among other health benefits.
3. Eating foods rich in prebiotics is simple. Included is a list of many foods to incorporate to increase prebiotics in your daily diet.

Episode Play-By-Play

[2:35] What are prebiotics, and how are they different than probiotics?

[3:11] All the systems in your body that your gut microbiome affects

[3:50] JJ first started focusing on this when she was focusing on overcoming weight loss resistance.

[4:14] What happens when prebiotics are fermented in your large intestine?

[4:49] Some of the benefits of increasing your production of short chain fatty acids

[5:39] When you increase your intake of healing foods, your body can heal itself easier and fight off bad bacteria and this other very common issue.

[6:17] What is leaky gut? How do prebiotics help?

[8:10] Short-chain fatty acids can also improve mineral absorption, which strengthens these parts of the body.

[9:45] Food sources that provide prebiotics (fiber)

[10:25] How much fiber should you eat every day? What else should you increase as you increase your fiber intake?

Action Steps: Increase the foods that contain more prebiotics, including...

Oats

Coconut

Cacao

Onions

Garlic

Asparagus

Dandelion greens

Legumes, beans and lentils

Cooked, chilled potato

Apples (not apple juice!)

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

Pique Tea

Dark Chocolate Coconut Fiber Bars

Microbiome Balance

Dark Chocolate Coconut Avocado Mousse

Dr. Alan Christianson

Gut Health Guide

5 Steps to Build a Healthy Gut blog

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It’s time for another Q&A! A listener asks JJ, “What type of magnesium do you recommend?” Magnesium serves the body in many different ways, and this is what dictates which type of magnesium you should be taking. Listen in today for this information-packed podcast!

Episode Play-By-Play

[0:35] From Kathleen F in SD, “What type of magnesium do you recommend?”

[0:56] Benefits of magnesium in the body

[1:40] What type of magnesium you should use depends on what you need it for. Magnesium for constipation requires a different formula than magnesium for helping you sleep.

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

Magnesium oxide, hydroxide, citrate, ascorbate (constipation)

Magnesium chelate, bisglycinate (calming & sleep)

Magnesium malate (muscle aches)

Magnesium glycinate, threonate (brain health)

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Julie Matthews is a researcher and author specializing in complex neurological, immune, and digestive disorders. Today she and JJ discuss how a diet low in FODMAPs can help relieve digestive issues. Listen as Julie explains exactly what FODMAPs are and the best way to get started on a low-FODMAP diet while the body heals, as well as how long you should follow a low-FODMAP diet and when to start reintroducing foods. Julie also provides some sample menus to show how simple it is to swap out foods that may be triggering digestive symptoms. Join JJ and Julie for this very informative episode!

Freebies From Today’s Episode

Get Julie’s free guide by going to jjvirgin.com/fodmaps.

Main Points From Today’s Episode

1. FODMAPs in an acronym that stands for different fermentable carbohydrates. By following a diet that’s low in FODMAPs for a period of time, digestive symptoms can be improved in many folks.
2. Once someone has followed a low-FODMAP diet for a period of time, the different categories of FODMAPs can be added back in, one at a time. When reintroducing foods, you’ll want to track your symptoms to see how you feel.
3. The intention of a therapeutic diet is not permanent. The foods that can cause a reaction need to stay out of the diet while the body heals.

Episode Play-By-Play

[4:24] Introducing Julie and how she got into FODMAPS with a focus on autism

[5:38] What are FODMAPS and how can you tell if you have an issue with them?

[6:25] Some effects on the digestive system if you eat foods high in these fermentable carbs

[7:08] Examples of foods in each of the FODMAP categories.

[8:23] JJ asks if someone will react to all categories, or just one, or a few?

[9:00] How to determine which of the FODMAP categories you are sensitive to

[11:25] A walk through of a low-FODMAP diet, what you might eat

[12:27] After removing foods, how to start gradually reintroducing foods

[13:57] If you have a small reaction, do you keep eating that food?

[15:00] Can you condition your gut by eating small amounts of food every day?

[16:15]  If you discover a sensitivity, is it forever? Or is it possible to reintroduce after healing for a while?

[16:50] The intention of a therapeutic diet is not permanent, it’s to give the body a break and provide it time to heal.

[18:20] These things may have an effect on the body’s ability to tolerate a type of food.

[19:05] A couple of sample low-FODMAP meals

Action Step: Do the JJ Virgin 7-Day Challenge and after, if you’re still having problems, consider a low FODMAPS 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

Nourishing Hope for Autism

7 Day Challenge

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In today's podcast episode, JJ talks about a topic that is near and dear to her heart: how to slow aging and live a long, vibrant life! Listen as JJ reviews nine awesome suggestions that have been proven to boost longevity and improve health. By putting these practices into use, your health can keep up with your young-at-heart mindset. JJ uses these strategies herself – at age 56, she's healthier, leaner, and fitter than she was in her 20s. Pull up your headphones and take a listen!

Freebies From Today’s Episode

Get JJ’s free Stress Relief Guide by going to jjvirgin.com/livelonger.

Main Points From Today’s Episode

1. Living to a ripe, old age shouldn’t be your only goal. You should be striving for a high-quality second half.
2. Put these 9 habits into regular practice. Your health and your mental clarity will improve by leaps and bounds.
3. You don’t have to be an expert at everything all at once. Try adding one tip at a time until they become a regular habit.

Episode Play-By-Play

[0:39] Our goal should be to not only live longer, but also to live longer, better.

[1:50] JJ feels fitter now at 56 than when she was in college, going for a doctorate in exercise physiology with an emphasis on nutrition and anti-aging.

[4:46] 1. JAMA did research on saunas and aging; you will be surprised to find out their results.

[6:30] 2. Incorporating mindfulness into your regular routine can reduce stress levels.

[8:00] 3. A surprising element to living longer, better, is this not-always-so-easy practice.

[9:32] 4. Like to drink? You’re in luck. Coffee, tea and a little alcohol can support longevity.

[13:30] 5. Rely on your people. Having social connections is as healthy for you as quitting this bad habit.

[15:50] 6. Hug your partner! It’s outstanding for your blood pressure.

[16:40] 7. Eating 5-10 servings of this food group every day can reduce your risk of death by 29% or more.

[21:02] 8. Stimulate your brain, challenge yourself to learn something new every day.

[21:35] 9. Giving your time and your money stimulates this center in your brain.

Action Step: Print out the 9 suggestions. Pick one of the easier ones to implement first and journal every day. Once it becomes a habit and part of your life, move on to another.

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

Sunlighten Saunas

40 Years of Zen by Dave Asprey

Dry Farm Wines

Bulletproof Coffee

Pique Tea

Sugar Impact Diet

Miracle Noodles

Just Like My Child Foundation

Nick Ortner’s Tapping Solution app

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It’s time for another Q&A! In today’s episode, a viewer asks if making a smoothie with bananas is a good snack for combatting afternoon slumps. JJ suggests tracking habits to determine why a slump is happening in the first place, and offers suggestions on how to eat correctly so you feel full and energized 4-6 hours between meals. Tune in for more.

Episode Play-By-Play

[0:30] What is your opinion on frozen bananas used in shakes to help combat an afternoon slump?

[0:54] Anonymous wondered if she should eat a recommended 3 servings of sugar a day?

[1:00]  JJ offers suggestions for figuring out why you are having an afternoon slump at all.

[2:10] If you’re eating the proper balance of these things, you should feel great for 4 to 6 hours between meals.

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

SID Plate

Sugar Impact Diet

Breakthrough Carb Intolerance Online Program

The Powerful Truth About Whether You Should Snack blog

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Razi Berry, expert in naturopathic medicine, joins JJ today, discussing how being disconnected from ourselves and others has impacted our ability to hear what our bodies are telling us. Because we don’t have that communication, we make choices based on outside influences for when and how much to eat.  Doing a few key exercises and eating foods that feed the emotional centers in our brains can improve body intuition, thereby improving our health. Listen to this wonderfully enlightening episode now!

Freebies From Today’s Episode

Get Razi’s free Secret to Unlocking Your Intuition by going to jjvirgin.com/intuition.

Main Points From Today’s Episode

1. Being disconnected from our bodies has impacted our ability to self-regulate. Disconnecting is the basis for many eating disorders.
2. Improving our intuition can help us get healthier. Lack of listening affects our ability to know when and how much we should eat.
3. Doing a few exercises each day can help you reconnect with your body. You’ll improve your ability to hear the signals your body is giving you to make better choices.

Episode Play-By-Play

[5:30] How Razi got to the point she is at now

[8:00] Naturopathic medicine operates on the idea that your body heals itself when you supply it with this.

[8:50] Eating disorders result from a disconnection from your body.

[9:44] Why are people so disconnected from their bodies that they don’t associate what they’re doing with putting their body in harm?

[11:55] When we don’t use our senses, they atrophy, including our ability to recognize the inner voice of our own bodies.

[14:05] Instead of listening to our own bodies, we let outside influences, like time and Google dictate what time to eat, what to eat, and how much to eat.

[16:00] A definition of chemosense; our sense of smell isn’t only in our nose.

[17:10] How can we reconnect, strengthen that intuition?

[17:51] A few exercises to increase our sensitivity and our sensibility

[19:01] What you do with your body translates to this system

[20:15] Doing these few exercises helps increase your interoceptive accuracy.

[21:00] Certain foods have similar effects on our brains.

[24:28] We need to get back to trusting ourselves.

[25:50] Why Razi called her podcast Love is Medicine

[27:20] Women are caretakers, we need to remember that we are the first person we should be taking care of.

Action Step: Connect back into your body and truly listen. For example, only eat when you’re truly hungry, not because you were triggered by a suggestion or because of the time on the clock.  And, think of ways you can connect more to others in your life.

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

Love is Medicine Podcast

Love is Medicine website (blog)

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