Well Beyond 40

I’m talking with Suzanne Gilberg Lenz about how women can use botanicals, hormones, and smarter lifestyle strategies to navigate perimenopause and menopause with more support. Suzanne brings her experience as a physician and menopause expert to explain which herbs may help with sleep, mood, blood sugar, hot flashes, and nervous system regulation. We also dig into why symptoms like severe hot flashes should not be brushed off, and why the right support can make a real difference for your health now and in the years ahead.

(00:11) Why combining conventional medicine like hormone replacement therapy with natural plant botanicals can offer a more holistic approach to midlife care.

(00:51) The incredible preventative health advantages of addressing perimenopause symptoms in your late 30s rather than waiting until your late 50s.

(01:43) How selective estrogen receptor modulators like Siberian rhubarb safely target the brain and bones without causing unwanted proliferation in the breast or uterus.

(03:16) The optimal timing and unique mechanisms of adaptogens, like using sedating ashwagandha at night and activating rhodiola earlier in the day.

(04:34) Why a history of hormone-mediated mood disorders during puberty or pregnancy predicts a higher likelihood of experiencing anxiety in perimenopause.

(05:10) How to choose the right botanicals for sleep, including passionflower and saffron, while understanding the negative impacts of alcohol and late-day cortisol spikes.

(06:34) The potential of metabolic supports like berberine and specialized hop extract to combat rising insulin resistance and blood sugar issues.

(07:49) Why tracking your fiber intake is a critical midlife baseline and why fruits and vegetables alone might not provide the 25 to 30 grams you truly need.

Watch full episode: https://youtu.be/Gqic-qZ8br8?si=al3HemjB5Yqvjdea

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

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Why are so many women still being told testosterone is only a male hormone?

I’m bringing back board-certified urologic surgeon and sex educator Dr. Kelly Casperson to unpack what women really need to know about testosterone, DHEA, vaginal estrogen, and sexual health after 40. We talk about why testosterone is not just a male hormone, how it can affect energy, motivation, libido, mood, muscle, and brain health, and why “normal” labs are not always the same as feeling your best. This conversation is about helping you understand your body, advocate for better care, and stop accepting pain, fatigue, low desire, or feeling “not like yourself” as just part of getting older.

What you’ll learn:

(06:11) Why critical facts about female testosterone are frequently missing from traditional medical school education.

(08:39) Why testosterone is actually the most predominant sex hormone in the female body.

(10:25) How to identify key symptoms of low testosterone such as midday fatigue, poor gym gains, and lower libido.

(13:15) The difference between normal reference lab windows and true optimal metrics for active women.

(15:21) The three-step clinical order you must follow to properly evaluate if your hormone treatment is working.

(22:03) Why taking a slow and steady approach to hormone replacement prevents shocking your biological system.

(28:28) How DHEA operates as a precursor hormone and its direct benefits for local vulvovaginal health.

(40:15) The historical evolutionary context that busts the myth about the necessity of cycling hormones forever.

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

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If your routine or eating habits have changed recently head to BodyBio.com/JJVIRGIN to start supporting your gut.

Mitopure supports the cellular energy that allows your muscles to actually respond and adapt. Mitopure gummies make it simple. Visit https://timeline.com/jjvirgin for 20% off your order.

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I’m answering your biggest nutrition questions live, from how to hit your protein goals without overcomplicating your life to what you need to know about creatine, fiber, carbs, GLP-1s, and gut health. I’ll show you how to build meals that support your metabolism, protect your muscle, stabilize blood sugar, and help you age powerfully without obsessing over perfection. My goal is to help you make consistent B-plus choices that give your body the right inputs so you can look, feel, and perform your best.

What you’ll learn:

01:37 How to submit an honest podcast review and receive direct communication from an on-demand, customized virtual version of JJ.

02:37 Smart travel grocery hacks for road warriors and how to troubleshoot sudden vegetable intolerances using specialized lab testing or cooking methods.

04:40 Why standard plant-based and bone broth protein powders lack a perfect amino acid profile and how to optimize them to match the benefits of whey.

07:17 The steep biological cost of making creatine inside your body and how supplemental support shields your vital methylation pathways.

11:45 How to evaluate daily carbohydrates using a structured "sugar impact" rating system based on fructose, fiber, and insulin response.

19:40 Why blanket internet assertions labeling resistant starch as universally inflammatory are overgeneralized, and how it actually fuels beneficial butyrate production.

25:38 Practical, low-cost physical tests you can conduct at home to evaluate muscle quality and screen for age-related sarcopenia or dynapenia.

27:36 How to establish an optimal daily eating routine that eliminates nighttime snacking and gives your pancreas adequate time to come online.

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

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I’m joined by Will Harlow to talk about one of the biggest myths in aging: that getting older automatically means getting weaker, stiffer, and less capable. In this episode, we unpack why so many “age-related” issues are really signs of deconditioning, and how simple, specific strength work can help you stay mobile, independent, and strong after 50. I also loved digging into the practical tests that matter, like grip strength, chair stands, and walking speed, because muscle really does change everything.

(00:00) The biggest myth about aging after 50 is that decline is inevitable and outside of your control.

(00:42) Simple strength and mobility steps at home can help you stay strong without turning exercise into a full-time job.

(01:01) Why “challenging your muscles” may be a better and less intimidating phrase than “lifting heavy.”

(02:00) Deconditioning can look like aging when your body stops getting the stimulus it needs to stay strong and mobile.

(03:05) Being told joint pain or arthritis is “just age” can take away hope and keep people from getting better.

(04:23) Specific, step-by-step movement guidance is more helpful than vague advice like “do gentle movement.”

(05:26) Joint pain and osteoarthritis symptoms can be connected to mechanical stress, weakness, and stiffness rather than cartilage loss alone.

(07:12) Strength, grip strength, chair stands, and walking speed can reveal so much about independence, health, and longevity.

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

Watch the full episode: https://www.youtube.com/watch?v=TD74Vz1hdlk

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How can you use AI to better understand your labs without replacing your doctor?

I’m talking with Dr. Darshan Shah about one of the most exciting shifts happening in health: the intersection of AI, personalized medicine, and longevity. Dr. Shah is a physician, founder of Next Health, and the author of the upcoming book Your New Health OS, and he breaks down how women can start using labs, wearables, and AI in a smarter, safer way. We also dig into why muscle, hormones, HRV, morning routines, and the basics of lifestyle medicine still matter more than the flashiest biohacks.

What you’ll learn:

(05:35) AI is changing personalized health and why women over 40 need to learn how to use it wisely.

(08:01) Lab testing is more available than ever, and how AI can help connect the dots between your results.

(10:22) How to use wearables without creating data anxiety or obsessing over daily scores.

(11:27) HRV is one of the most important health metrics to track for stress, recovery, and nervous system balance.

(17:17) What a digital twin is and how it could help predict your response to health interventions.

(22:29) Why Dr. Shah created Next Health and how it brings longevity, functional medicine, and biohacking tools under one roof.

(24:22) Sleep, exercise, nutrition, and metabolic health need to come before advanced longevity therapies.

(33:33) Why skeletal muscle mass may be the most important health metric for women over 40 to track.

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

Episode Sponsor: Try Qualia risk-free for up to 100 days and use code VIRGINWELLNESS for 15% off

If your routine or eating habits have changed recently head to BodyBio.com/JJVIRGIN to start supporting your gut.

Mitopure supports the cellular energy that allows your muscles to actually respond and adapt. Mitopure gummies make it simple. Visit https://timeline.com/jjvirgin for 20% off your order.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Could GLP-1 weight loss be costing you muscle instead of just fat?

GLP-1 medications can be powerful tools, but they are not a free pass to simply eat less and hope for the best. In this episode, I’m showing you why protein, resistance training, recovery, and targeted muscle support are essential if you want to lose fat while protecting your metabolism. My goal is to help you use these tools the right way, so the weight you lose is actually the weight you want to lose.

What you’ll learn:

(00:00) Weight loss on GLP-1 medications can inadvertently destroy your metabolism if you fail to take a muscle-first approach.

(00:47) Women over forty frequently lose critical lean tissue underneath the surface without realizing why their weight loss attempts backfire.

(02:45) Severe caloric deficits drop your automatic protein intake, making it essential to deliberately plan your target goals rather than relying on suppressed hunger cues.

(03:38) Randomized controlled trials confirm that higher dietary protein actively preserves and can even build lean mass during significant energy restriction.

(04:27) Meta-analyses evaluating thousands of adults reveal that a striking 25% to 40% of the weight shed from GLP-1 medications comes from lean mass instead of body fat.

(05:17) Protecting your fat-burning engine requires aiming for a daily target of 0.7 to 1 gram of protein per pound of ideal body weight.

(05:58) Essential amino acids rich in leucine act as a vital booster to trigger muscle protein synthesis when low appetite makes whole foods difficult to consume.

(10:51) Preserving long-term metabolic health demands three distinct lifestyle practices: making protein non-negotiable, practicing consistent resistance training, and optimizing deep sleep recovery.

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

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I’m joined by Doug Lucas for a rapid-fire myth-busting conversation about what women need to know about bone health, osteoporosis, fracture risk, and aging powerfully. Doug explains why calcium alone is not the answer, why walking is not enough to rebuild bone, and why a normal DEXA scan does not always mean you are safe. Most importantly, we talk about why bone loss is not something you simply have to accept and how the right lifestyle strategy can help you protect your strength, independence, and longevity.

(00:00) Why calcium alone may not prevent fractures and can come with potential heart-health concerns.

(00:33) Why walking may slow bone loss but is not enough to reverse osteoporosis.

(01:07) Why osteoporosis risk is not limited to thin elderly women and can affect a much wider range of people.

(01:55) Why GLP-1s are not necessarily the direct cause of bone loss, but severe calorie restriction and low protein intake can be a concern.

(02:39) Why a normal DEXA scan does not automatically mean you are safe from fragility fractures.

(03:59) How family history, previous fractures, and other risk factors can reveal a higher risk for future fractures.

(05:38) Why osteoporosis medications can be useful in some cases but may not be the only or best first option for everyone.

(07:39) Why Doug believes bone loss can be reversed when the underlying causes are addressed and lifestyle changes are sustained.

Watch full episode: https://youtu.be/fNfa91MO9cM?si=PNZx_lzpP3TcI_sW

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

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Why do some people look amazing after procedures while others look strange, swollen and are frankly regretful?

In this episode, I’m sitting down again with Dr. Rady Rahban, a Beverly Hills board-certified plastic and reconstructive surgeon, to get brutally honest about what women need to know before plastic surgery. We talk about the procedures that can look beautiful when done well, the ones that are overdone or misunderstood, and the red flags that should make you walk away from a surgeon. My goal is to help you feel informed, empowered, and clear-eyed so you can make decisions from confidence instead of fear, pressure, or hype.

What you’ll learn:

(07:13) Modern plastic surgery techniques and anesthesia make procedures safer than ever, but marketing hype can still cloud patient judgment.

(08:49) Brazilian Butt Lifts involve highly aggressive liposuction and carry a deadly risk of fat embolisms if injected incorrectly into the muscle.

(14:24) A revolutionary donor product called Aliclay allows lean, fit individuals to add cosmetic volume without needing their own harvestable fat.

(19:52) The phenomenon known as "Ozempic face" is primarily the natural result of rapid weight loss rather than a specific drug side effect.

(24:55) A natural-looking facelift relies entirely on a skilled surgeon knowing exactly how much to adjust the tissue dial without over-pulling.

(32:13) Extensive body contouring after massive weight loss requires a highly detailed prioritization plan and realistic economic budgeting.

(35:23) Many body contouring surgeons utilize unvetted assistant teams to perform extensive suturing while the primary surgeon exits the room.

(38:01) Finding a reputable surgeon requires identifying specific red flags, such as high-pressure sales tactics or a disorganized office environment.

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Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me.

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

Episode Sponsor: Try Qualia risk-free for up to 100 days and use code VIRGINWELLNESS for 15% off

If your routine or eating habits have changed recently head to BodyBio.com/JJVIRGIN to start supporting your gut.

Mitopure supports the cellular energy that allows your muscles to actually respond and adapt. Mitopure gummies make it simple. Visit https://timeline.com/jjvirgin for 20% off your order.

Learn more about your ad choices. Visit megaphone.fm/adchoices

I'm exposing the truth about how high-protein foods can mimic the appetite-suppressing effects of weight loss drugs but with benefits instead of side effects. When you use Ozempic or similar medications, up to 40% of your weight loss can come from muscle, devastating your metabolism and setting you up for rebound fat gain. Protein, however, works naturally with your body's hunger hormones—slashing ghrelin for 3+ hours, maintaining healthy leptin levels, and boosting PYY—all while providing essential amino acids for mood-regulating neurotransmitters.

I'm sharing my complete Ozempic-mimicking protein protocol, including the magic combination with fiber that naturally stimulates GLP-1 production (the same hormone triggered by those expensive medications). Plus, protein's thermogenic effect means you'll burn more calories digesting it, and when paired with resistance training, you'll maintain or even build metabolism-boosting muscle rather than losing it.

What you’ll learn:

How protein naturally controls hunger through three key hormonal pathways

Why Ozempic and similar drugs can cause dangerous muscle loss (up to 40%)

The specific protein amounts needed at morning and evening "bumper meals" to control cravings

Which protein sources provide the best metabolic benefits

How to pair protein with fiber for maximum GLP-1 production

The importance of resistance training in a protein-focused weight loss approach

Why protein shakes outperformed Ozempic in a recent study for fat loss while preserving muscle

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Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me.

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Could your “normal” labs be missing the real reason you feel exhausted, foggy, or stuck?

I’m joined by Dr. Amie Hornaman, known as The Thyroid Fixer, to talk about why so many women over 40 are told their labs are normal while still feeling tired, foggy, inflamed, and unable to lose weight. We dig into thyropause, Hashimoto’s, reverse T3, thyroid medication, and the exact labs women should ask for if they want real answers. My hope is that this episode helps you stop blaming yourself and start testing, advocating, and getting the support your body actually needs.

What you’ll learn:

(06:28) Why Dr. Amie Hornaman believes “thyropause” deserves more attention for women over 40.

(07:56) Why standard thyroid testing often misses what is actually happening inside the body.

(11:20) How Hashimoto’s, hormonal shifts, stress, toxins, and autoimmune triggers may contribute to thyroid issues.

(13:15) Why TSH alone may not tell the full story of your thyroid health.

(14:43) How reverse T3 can push the body into a survival-mode state that slows metabolism.

(17:22) Which thyroid labs Dr. Hornaman recommends asking your doctor to run.

(24:30) How thyroid symptoms and perimenopause symptoms can overlap and influence one another.

(43:35) How GLP-1s, inflammation, and thyroid optimization may intersect when used appropriately.

Love the podcast? Here’s what to do:

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Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me.

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

If your routine or eating habits have changed recently head to BodyBio.com/JJVIRGIN to start supporting your gut.

Mitopure supports the cellular energy that allows your muscles to actually respond and adapt. Mitopure gummies make it simple. Visit https://timeline.com/jjvirgin for 20% off your order.

Learn more about your ad choices. Visit megaphone.fm/adchoices