I'm on a mission to bust the myths about red meat that have been circulating for decades. Contrary to what you've been told, lean grass-fed beef might be exactly what you need for aging powerfully, especially after 40. As a recovering vegan, I've discovered firsthand how quality red meat provides essential nutrients that combat muscle loss (starting at 30, we lose 3-8% per decade!), boost energy, and support bone health. The secret lies in the branched-chain amino acids, iron, B12, and zinc found abundantly in grass-fed beef—nutrients that are critical for combating fatigue, maintaining cognitive function, and supporting hormonal balance during perimenopause and beyond.

What you'll learn:

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

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"The leading cause of disability in this country is disuse. Most people think it's arthritis. It is actually disuse, which is so profound because we can control the leading cause that is leading to so many people being handicapped." - Dr. Sharon Bergquist

I sat down with Dr. Sharon Bergquist to explore the revolutionary concept of "good stress" and how it might be the missing key to longevity we've been searching for. Dr. Bergquist, an award-winning physician who graduated from Yale and Harvard Medical School, reveals how specific types of stress actually strengthen our cells' ability to resist damage, repair DNA, and recharge mitochondria. Her research shows that high-intensity exercise, plant phytochemicals, time-restricted eating, temperature variation, and challenging mental activities all create a beneficial hormetic response - triggering our body's natural resilience mechanisms that slow the nine hallmarks of aging. With 75% of Americans now overweight or obese and only one in ten consuming enough fruits and vegetables, her accessible approach to optimizing stress (rather than eliminating it) offers a transformative path for women seeking vibrant health beyond midlife.

What you'll learn:

• Why we need the right kinds of stress to build resilience against harmful stress

• How high-intensity interval training activates unique cellular adaptations that moderate exercise can't provide

• The truth about plant "toxins" and why they actually boost our body's antioxidant defenses

• Why restricting eating to 12 hours or less allows critical cellular repair processes to occur

• How cold and heat exposure trigger profound metabolic and cognitive benefits

• The difference between harmful and beneficial mental challenges

• Simple, accessible ways to measure your progress with at-home and basic lab tests

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

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I'm deeply passionate about busting the dangerous myth that you need less sleep as you age. The truth is, quality sleep becomes even more critical as we get older, especially when we're working hard to build muscle and recover from workouts. In this episode, I share my battle-tested sleep strategies that I've used personally and with thousands of clients. You'll discover why proper sleep timing matters, how to create the perfect bedroom environment, and the supplements that can transform your sleep quality. After helping Broadway performers, news anchors, and rock stars fix their sleep patterns, I've seen firsthand how even the most disrupted sleep schedules can be repaired with the right approach.

What you'll learn:

• Why the "I'll sleep when I'm dead" mentality actually gets you there faster

• How alcohol sabotages your deep sleep cycles and creates a vicious cycle

• The perfect bedroom temperature for optimal sleep (it's colder than you think!)

• My power-down hour routine that signals your body it's time for rest

• Travel hacks to beat jet lag and maintain your sleep quality anywhere

• Why your eating window timing dramatically impacts sleep quality

• Simple supplement strategies to support deep, restorative sleep

Love the Podcast? Here’s what to do:

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

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"When you see so many people coming into hospital with preventable disease and you see the amount of suffering associated with landing in ICU, you really want to provide people with the tools to avoid seeing someone like myself." - Dr. Kwadwo Kyeremanteng

As an ICU and palliative care physician, Dr. Kwadwo Kyeremanteng (Dr. KK) reveals a startling truth: nearly half of his ICU patients could have avoided being there through better lifestyle choices. With his wealth of frontline medical experience, Dr. KK shares powerful insights about preventing chronic illness and building what he calls "body armor" through strength training. From watching patients walk while on ventilators to witnessing incredible recoveries, he's convinced that being strong isn't just about looking good—it's about survival. We dive deep into the science of longevity, exploring everything from the transformative power of protein to the surprising benefits of sauna therapy. Dr. KK's mission to keep people out of the ICU through prevention is revolutionizing how we think about health and aging, making this episode a must-listen for anyone committed to living their strongest, healthiest life.

What you’ll learn:

• Why strength training becomes more crucial as we age and how it creates "body armor" against illness

• The truth about protein intake and why it's the foundation of health at any age

• How ICU physicians view preventable diseases and what you can do to avoid them

• The critical role of recovery techniques, including sauna therapy and contrast therapy

• Essential supplements that support longevity and strength

• Why traditional healthcare is shifting toward prevention and lifestyle medicine

• The connection between physical strength and mental resilience in health outcomes

Love the podcast? Here’s what to do:

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

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If you're over 50 and think losing fat and building muscle is impossible, I have great news! After years of testing, I've identified five essential foods that can transform your body composition. These protein-rich powerhouses - grass-fed beef, wild salmon, Greek yogurt, pasture-raised eggs, and collagen - are the foundation of a diet that supports muscle growth while fighting inflammation. The secret isn't just about eating protein; it's about consuming the right kinds with their unique amino acid profiles, bioavailable nutrients, and metabolic benefits. When you prioritize these foods, you'll experience increased energy, reduced cravings, and improved recovery within days. This isn't another diet fad - it's a sustainable approach to nourishing your body for strength and vitality in your prime years.

What you'll learn:

• Why grass-fed, grass-finished beef provides unique nutrients like creatine, CLA, and omega-3s that support muscle growth

• How wild salmon's astaxanthin and omega-3 content makes it superior to farmed varieties for inflammation reduction

• The surprising benefits of Greek yogurt's slow-digesting casein protein (if you've healed your gut)

• Why the bright orange yolks in pasture-raised eggs signal higher nutritional value

• How collagen supports connective tissue strength - critical for injury prevention when strength training

• The importance of protein's thermic effect and its role in reducing cravings

• Simple ways to incorporate these foods into your daily routine for maximum benefit

Love the Podcast? Here’s what to do:

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Full show notes (including all links mentioned): https://jjvirgin.com/5foodsafter50

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Uncovering the Real Cost of Processed Foods on Your Health 

"How we're doing food wrong today is criminal. We need to follow other countries that have banned artificial dyes and make our food supply safer for our families." - Dr. Will Cole

Dr. Will Cole, a pioneering functional medicine expert, pulls back the curtain on the shocking realities of America's food industry and its impact on our health. Fresh from confronting Kellogg's over harmful artificial food dyes at their headquarters, Will shares why thousands of food additives banned in other countries are still allowed in the US, and how this disproportionately affects our most vulnerable communities. We dive deep into the powerful connection between stress, emotional wellbeing, and gut health, exploring why setting boundaries might be your best medicine. Will also breaks down the truth about metabolic health, protein consumption for healthy aging, and why finding balance in our wellness approach matters more than following extreme protocols.

What you’ll learn:

• Why the US allows thousands more food additives than other countries and how this impacts public health

• The concerning connection between processed foods and behavioral issues in children

• How stress and emotional health directly impact your gut microbiome and overall wellness

• The critical markers for optimal metabolic health that your doctor might not be tracking

• Why "JOMO" (Joy of Missing Out) could be the medicine your nervous system needs

• The truth about protein consumption and aging - finding balance between extremes

• How to recognize signs of nervous system dysregulation and what to do about it

Love the Podcast? Here’s what to do:

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

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As a woman in her 60s, I'm sharing my daily non-negotiable habits that keep me energized, focused, and maintaining lean muscle mass—whether I'm at home or traveling (which I do about 70% of the time). From my morning gratitude practice (thanks Dr. Joe Dispenza!) to evening sleep preparation rituals, learn how I've crafted a portable, sustainable routine that maximizes my health and vitality. Learn why I travel with a bioimpedance scale, prioritize post-meal movement, and never skip my resistance training. Plus, get a peek into my supplement strategy that's actually decreased over the years as I've optimized my nutrition.

What you'll learn:

• The power of habit stacking and why morning routines create the foundation for daily success

• Strategic supplement timing and why I've actually reduced my supplement load over the years

• The importance of protein-first meals and how I structure my nutrition throughout the day

• My approach to exercise, including resistance training and why movement after meals matters

• Key sleep preparation rituals that support healthy aging and optimal recovery

Love the Podcast? Here’s what to do:

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Full show notes (including all links mentioned): https://jjvirgin.com/myritualsafter50

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"The most powerful hormone in our body may surprise you - it's not estrogen or testosterone, but oxytocin. While often called the 'love hormone,' oxytocin's impact extends far beyond cuddles and connection." - Dr. Anna Cabeca

World-renowned hormone expert Dr. Anna Cabeca returns to reveal groundbreaking insights about oxytocin – the master hormone that can transform your stress levels, bone health, sexual vitality, and longevity. Drawing from decades of clinical experience and cutting-edge research, Dr. Cabeca explains how this powerful chemical messenger acts as nature's antidote to stress, helping rebuild and restore our bodies while deepening our capacity for connection. For women navigating midlife transitions, understanding oxytocin's role becomes crucial for managing everything from mood swings to intimate relationships.

What you'll learn:

• How oxytocin acts as an alkalizing force in the body, counteracting the aging effects of chronic stress

• The surprising connection between oxytocin levels and bone health, muscle regeneration, and sexual wellness

• Why women retain oxytocin's effects for weeks after intimacy while men experience a shorter duration

• Natural ways to boost your oxytocin levels daily through specific lifestyle practices

• The vital link between oxytocin, melatonin and other key hormones that impact healthy aging

• Critical supplements that support optimal oxytocin production

• How chronic stress depletes oxytocin and practical solutions to restore balance

Love the Podcast? Here’s what to do:

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

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Breaking down the science of metabolism, I dive deep into why conventional weight loss advice might be holding you back. From the fascinating role of brown fat to the power of exercise "snacks," this episode demolishes outdated myths about cardio, calorie restriction, and keto dieting. You'll discover why muscle is your metabolic powerhouse – acting as your body's natural Spanx while sending out hundreds of powerful messenger signals that burn fat, reduce inflammation, and even boost brain health. If you're over 40 and frustrated with your weight loss results, this game-changing information will revolutionize how you approach your metabolism and fat-burning potential.

What you'll learn:

• The three key factors that impact your metabolism and how to optimize each one

• Why excessive cardio might be sabotaging your weight loss efforts

• The surprising truth about different types of body fat and how to activate fat-burning brown fat

• How muscle acts as a powerful metabolic messenger in your body

• Simple strategies to incorporate metabolism-boosting movement throughout your day

Love the Podcast? Here’s what to do:

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• Subscribe to the podcast & leave me a review

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Full show notes (including all links mentioned): https://jjvirgin.com/burnfatover40

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"What I've learned as I've studied menopause and fat loss research is that protein is the menopause nutrient. Everything that menopause introduces to our bodies, protein helps with." - Dr. Bill Campbell

Dr. Bill Campbell, professor and director of the only Physique Enhancement Lab in the country, joins me to reveal why he's dedicating his research career to understanding menopause, metabolism, and body composition. After witnessing his wife's challenging menopause transition despite her fitness-focused lifestyle, Bill recognized a critical gap in research connecting exercise science and menopause. His groundbreaking work examines how resistance training, protein optimization, and strategic exercise timing can help women thrive through hormonal changes. We dive deep into the science of maintaining muscle mass, managing body composition shifts, and why many traditional approaches fall short for women in midlife.

What you'll learn:

• Why protein requirements increase during menopause and how to optimize intake for better body composition

• The truth about cortisol, fasted workouts, and exercise timing for women over 40

• Essential resistance training protocols that preserve muscle mass and boost metabolism

• How high-intensity interval training impacts visceral fat and metabolic health

• The critical connection between estrogen, muscle function, and insulin sensitivity that most doctors miss

Love the Podcast? Here’s what to do:

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

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