Well Beyond 40

How can the foods you choose each day shape your long-term health and vitality? Also, what simple nutrition principles do I rely on that can help you feel stronger and more energized?

In this episode, I break down the exact foods I eat every day, and why the old ideas of “good days,” “bad days,” or “cheating” set you up for failure. I walk you through my personal food rules, including why protein comes first, why fiber is a non-negotiable, and how healthy fats and hydration shape your hormones, metabolism, and energy.

What you’ll learn:

(02:42) Protein’s role in muscle maintenance, metabolism, and blood sugar stability.

(05:04) Why animal proteins have a superior amino acid profile.

(10:50) How fiber regulates hunger, blood sugar, gut health, and metabolic function, and why most women need far more.

(15:26) Daily non-starchy vegetables, slow-low carbs, and the phytonutrients that I prioritize for optimal energy.

(17:46) Why healthy fats don’t make you fat and how to choose anti-inflammatory everyday fats.

(20:33) How omega-3s support muscle, brain function, hormone balance, and long-term metabolic health.

(28:52) The importance of electrolytes, hydration, and key micronutrients like magnesium and taurine for cellular health.

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

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Are you overlooking early symptoms of heart disease because they don’t look “typical”?

In this episode, I chat with Dr. Jayne Morgan—one of the world’s leading voices in women’s cardiology—about the number one killer of women: heart disease. She explains how pregnancy complications, hormonal transitions, and overlooked symptoms silently raise risk long before most women ever get screened. Together, we break down what tests matter, what symptoms never to ignore, and how every woman can take charge of her cardiovascular health starting now.

Dr. Jayne Morgan is a powerhouse cardiologist on a mission to revolutionize women’s heart health with clarity and honesty. She’s also a Pilates instructor, a fierce educator, and one of the few women boldly challenging the blind spots in traditional cardiology training.

What you’ll learn:

(01:52) Why heart disease—not breast cancer—is the number one killer of women and why most women never see it coming.

(04:29) How Dr. Morgan realized women’s symptoms were dismissed as “atypical,” leading to delayed care and missed diagnoses.

(07:26) The subtle early symptoms women experience—fatigue, jaw pain, nausea, shortness of breath—that are often confused for anxiety.

(13:38) How pregnancy complications can sometimes predict future heart disease risk.

(15:21) Why combining cardiology and obstetrics is essential.

(26:39) What happens to heart disease risk during perimenopause and menopause.

(37:11) Why movement—not formal “exercise”—is one of the most impactful daily habits for reducing heart disease risk.

(45:08) Which tests every woman should ask for, including calcium scoring, thyroid panels, and cholesterol markers.

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

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Should you toss out your extra virgin olive oil and ditch the Mediterranean diet?

In this episode, I break down the new study that sparked headlines claiming olive oil makes you gain fat—and explain what the science actually found. I walk you through the difference between healthy extra virgin olive oil (EVOO) and the high-oleic industrial seed oils used in the research, and why lifestyle and total diet matter far more than a drizzle of olive oil on your salad.

What you’ll learn:

(02:00) What the 2025 Yale Cell Reports study actually tested and why oleic acid triggered fat-cell hyperplasia under very specific high-fat, high-processed-food conditions.

(03:25) Why the issue isn’t olive oil itself but the stacking of multiple high-oleic, ultra-processed oils common in the Western diet.

(05:00) How caloric surplus, processed foods, and sedentary behavior—not moderate EVOO intake—drive fat gain.

(06:36) How the polyphenols and antioxidants in EVOO reduce inflammation, support heart health, and protect cells.

(07:29) Why choosing high-quality oils, avoiding industrial seed oils, and using small dark bottles preserves nutrient integrity.

(09:01) How to balance fats—from omega-3s to saturated fats to monounsaturated fats—to optimize metabolic health and inflammation.

(11:06) Why creating more fat cells isn’t necessarily harmful, and why overfilled fat cells drive metabolic disease.

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

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How can you tell whether your pelvic floor is tight, weak, or both?

In this episode, I speak with pelvic floor physical therapist Dr. Sara Reardon about the confusion so many women feel around leakage, prolapse, painful sex, constipation, and “mystery” pelvic symptoms. Sara shares simple habits, movement tips, and muscle-care strategies that can dramatically improve pelvic health at any age. I’m thrilled to bring her expertise into a conversation that empowers every woman to understand and support her pelvic floor.

Dr. Sara Reardon is a board-certified pelvic floor physical therapist who somehow turned a decade of helping women stop leaking, straining, and suffering in silence into the beloved persona “The Vagina Whisperer.” She now runs The V-Hive, teaches pelvic floor fitness online, and helps women of every age finally understand how their bodies work in real, relatable, totally refreshing ways.

What you’ll learn:

(00:34 Why pelvic floor disorders are a “silent epidemic.”

(01:49) How pelvic floor issues show up across ages—from young women with painful sex to older adults with bladder problems.

(06:05) The many roles of the pelvic floor, including support, stability, bladder control, bowel function, and sexual function.

(08:40) Why leakage, pain, and prolapse aren’t “normal,” even though they’re common.

(10:39) The most important daily bladder habits—like not peeing “just in case” and never pushing to pee—that protect pelvic health.

(14:36) How to contract your pelvic floor properly during exercise.

(16:46) How to identify pelvic floor tension, and why stretching, breathing, and relaxation may matter more than Kegels.

(25:02) What prolapse really is, and when therapy versus surgery is recommended.

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

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Which wellness tools will help you sleep better, recover faster, and feel stronger through the holidays? And which ones are suitable for giving as gifts to family, friends, and loved ones?

This holiday season, I've pulled together my absolute favorite health and wellness tools that I use and trust, which are perfect for gifting or treating yourself. These are the brands and tools that help me stay consistent with my routines, improve recovery, and keep my metabolism humming, even when life gets insane.

What you’ll learn:

(01:09) Why prioritizing your health, energy, and routines during the holidays is essential.

(02:37) How red light therapy from Bon Charge supports sleep, recovery, and inflammation reduction.

(05:14) Why Oslo Sleepbuds can help you block noise, calm your nervous system, and improve deep sleep while traveling or at home.

(08:37) How infrared Sunlighten saunas support detox, longevity, and cardiovascular health.

(10:13) Why Pique Tea offers powerful polyphenols, antioxidants, and gut support.

(12:37) How OneSkin targets senescent cells to improve firmness, texture, and overall skin and hair health.

(14:49) How Hyperice recovery tools like compression boots, foam rollers, and massage guns improve mobility and enhance muscle recovery.

(16:16) How Qualia Senolytic supports joint health, energy, and healthy aging.

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Full show notes (including all links mentioned): https://jjvirgin.com/holidayguide2025

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How would your energy levels change if your cells could actually repair themselves?

In this episode, I discuss with Jessica Berman why phosphatidylcholine (PC) might be one of the most overlooked—but most essential—nutrients for women over 40. Jessica grew up in a family of scientists intensely focused on cellular health, and she breaks down the science in a refreshingly simple, practical way. Together, we dive into how PC strengthens cell membranes, supports hormones, boosts brain function, and helps you stay resilient in a toxin-filled world.

Jess Berman is a visionary wellness leader, cellular health and functional wellness expert, and chief brand officer and co-owner of BodyBio, a pioneering family-owned company at the forefront of cellular health and nutrition. She makes complex biochemistry feel accessible, blending science, stories, and practical tips with a fun, down-to-earth vibe.

What you’ll learn:

02:24 How Jessica grew up surrounded by scientists and why her grandfather believed toxins break down cell membranes faster than we can rebuild them.

06:01 How phosphatidylcholine (PC) connects to hormone balance, mitochondrial health, and symptoms like brain fog, fatigue, and chronic inflammation.

09:03 The difference between true phospholipids and cheap lecithin-based products, plus why most supplements labeled “PC” aren’t actually bioactive.

11:02 Why women struggle to make enough PC naturally and how this affects cellular repair.

16:00 Why modern toxins make it nearly impossible to get all you need from food alone.

18:56 The real-world benefits people notice on PC, including better brain clarity, energy, detoxification, and skin health.

33:28 Incredible transformation stories, including improvements for chronic illness, Lyme disease, and long-COVID symptoms

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

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Weighted vests seem to be the next fitness gimmick, but do they actually work?

In this episode, I break down the science behind weighted vests and why they can be a powerful tool for women over 40 looking to boost fat loss, metabolism, and everyday calorie burn.

I also dive into what the research really says about how adding just 5–10% of your body weight can help increase NEAT (non-exercise activity thermogenesis), preserve muscle as you lose fat, and even support bone health over time.

What you’ll learn:

(01:54) The main reason your resting metabolic rate drops after losing weight.

(02:45) How a 2025 study found that wearing a weighted vest can help preserve metabolism during weight loss.

(03:37) What Peter Attia pointed out about potential movement reduction when wearing vests—and why it matters.

(04:18) The study’s results showing that weighted vests reduce metabolic slowdown without additional workouts.

(05:47) How non-exercise activity thermogenesis (NEAT) accounts for up to 30% of your daily energy burn.

(07:11) How to safely start using a weighted vest—beginning with just 5% of your body weight.

(09:12) Why combining a weighted vest with resistance training and protein intake helps maintain long-term results.

Weighted vests aren’t a gimmick—they’re a practical, science-backed strategy for women who want to move smarter, not harder.

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

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How can you tell whether your pelvic floor is tight, weak, or simply not functioning properly?

In this episode, Dr. Rena Malik and I break down the misunderstood world of pelvic floor dysfunction, from tightness and weakness to bladder issues, constipation, sexual pain, and the enormous impact of hormone changes after 40. You’ll hear practical, daily habits that can restore function, improve pleasure, and help you understand how to support this critical part of your health.

Dr. Rena Malik is a board-certified urologist and digital powerhouse known for breaking down taboo topics with humor, clarity, and science-backed truth. With over 500 million views on her YouTube channel, she’s one of the internet’s most trusted voices on pelvic health, sexual wellness, and bladder care.

What you’ll learn:

(00:18) Why pelvic floor dysfunction causes leakage, constipation, and changes in orgasm intensity.

(02:53) How pelvic floor weakness develops from childbirth, heavy lifting, or certain exercise patterns.

(04:14) Why pelvic floor tightness can show up as constipation or painful sex.

(07:43) Why pelvic floor exams are overlooked in women’s healthcare.

(11:48) How some common exercise may worsen pelvic floor tension.

(14:37) Why women with anxiety or a history of pain may need pelvic floor relaxation.

(14:48) How hormone decline and loss of estrogen drive UTIs and pelvic floor symptoms after menopause.

(21:53) Which daily habits, like hovering over toilets, can damage pelvic floor health.

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

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What’s the most effective way for women over 40 to lose fat without losing muscle?

In this episode, I’m walking you through my complete plan for losing 10 pounds of fat while maintaining—or even building—muscle for women over 40. As our hormones shift, the old “eat less and do more cardio” advice just doesn’t work anymore. I share exactly how to train, fuel, and recover to work with your body, not against it—from resistance training and HIIT workouts to sleep, protein, and smart supplements that support lasting transformation.

What you’ll learn:

(01:53) Why your traditional scale is misleading and what to use instead.

(02:39) How hormonal changes after 40 affect fat storage and muscle loss.

(04:48) The importance of resistance training.

(09:49) Why HIIT is essential for burning fat.

(14:17) The power of daily walking.

(18:59) Recovery strategies: yoga, heart rate variability (HRV) tracking, and the benefits of sauna.

(23:00) JJ’s nutrition plan and optimal protein intake.

(25:46) The best supplements for strength, sleep, and hormonal support.

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

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What if joint pain wasn’t “wear and tear” but a reversible inflammatory process?

In this episode, I speak with Dr. Elizabeth Yurth about the groundbreaking science behind inflammation, healing, and how to prevent joint degeneration—long before surgery ever becomes necessary. From peptides and hormone optimization to red light therapy, ketones, and cutting-edge treatments like pentosan polysulfate, Dr. Yurth helps us understand how to turn our bodies into healing machines and age powerfully from the inside out.

Dr. Elizabeth Yurth, MD, is passionate about healing at the cellular level through advanced medical science. As the Chief Medical Officer of Boulder Longevity Institute, she’s been delivering cutting-edge care since 2006. With over 30 years in sports and spine orthopedics, she is trained in anti-aging and regenerative medicine. Dr. Yurth is also a global speaker and founding member of the Seeds Scientific Research and Performance Institute.

What you’ll learn:

(04:44) Why the “wear and tear” theory of arthritis is outdated—and what’s really going on.

(07:59) How hormones like progesterone and testosterone are critical for injury recovery.

(09:27) The science behind peptides for joint healing.

(14:11) The breakthrough drug pentosan polysulfate and how it may be a cure for osteoarthritis.

(26:41) How low-dose aspirin and omega-3s help switch the body into healing mode.

(29:27) Why optimizing hormones and using GLP-1 agonists can prevent joint degeneration.

(43:46) How red light therapy and saunas support recovery.

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

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