Well Beyond 40

Dr. Fiona McCulloch joins JJ on today’s episode. She is a naturopathic doctor and founder of White Lotus Integrative Medicine in Toronto, Canada. Her book, 8 Steps To Reverse Your PCOS, offers methods for the natural treatment of Polycystic Ovary Syndrome. Dr Fiona and JJ discuss how circadian rhythm affects the fat cells in our bodies. Fat cells produce hormones, break down chemicals and inform the brain on energy stores. When we learn the most efficient time to eat, not only can we optimize our metabolism, but our bodies are also able to function much easier!

Freebies From Today’s Episode

Get Dr. Fiona’s free Food Insulin Demand List by going to jjvirgin.com/drfionaclock

Main Points From Today’s Episode

1. Fat cells are affected by circadian rhythms. They perform very different tasks in the morning than they do at night.
2. Fat cells do more than just store excess weight. They play an important role in many different processes in the body.
3. To adjust our diets to take advantage of the circadian rhythm, Dr. Fiona recommends fasting overnight. Close your kitchen after dinner!

Episode Play-By-Play

[1:13] Discussing fat cells and circadian rhythm

[1:20] When to eat is almost as important as what to eat

[4:13] What is circadian rhythm and why does it matter?

[4:30] Cortisol actually has a higher activity rate at this time of day

[5:50] How does circadian rhythm affect the body’s ability to lose weight?

[7:13] Fat is more than just a type of weight. It plays an important role in hormone function and informing the brain about this.

[7:50] How does circadian rhythm affect fat cells and how they function?

[7:55] Dr Fiona discusses the results of a study done on a group of people.

[8:55] There was a profound difference in what fat cells were doing in the morning and at nighttime.

[10:22] JJ talks about progression of thinking about how often you should eat, what window of time you should eat.

[11:14] How the circadian rhythm ties in with intermittent fasting times

[12:45] Fat cells are just as affected by the times we eat as they are by the food we eat.

[13:30] How many hours before bed should you stop eating?

[14:40] If you’re going to overindulge, what are the best times of day?

[16:30] The best window of time to eat

[17:50] One of the big factors Dr Fiona looks at is insulin resistance. If someone is really struggling, periods of fasting are times when there will be minimal insulin in the body.

[18:50] When you are constantly eating, you interfere with the body’s normal functioning, which requires a fasting state to operate optimally.

[19:40] Dr. Fiona’s free Food Insulin Demand list is a matrix that shows how much insulin is produced when eating a certain food.

Challenge: Close the kitchen 3 hours before bed. Fast for at least 12 hours overnight, a 14-16-hour fast is even better.

Mentioned in this episode:

8 Steps to Reverse Your PCOS

Subscribe to Reignite Wellness with JJ Virgin

Become part of JJ’s community

JJ Virgin Official Facebook page

JJ Virgin on Instagram

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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

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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! 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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Emily Lark and JJ discuss back pain; the best way to treat it, the worst things you can do, and stretches and exercises to improve strength and flexibility for a stronger healthier back. Emily Lark is a speaker, author, fitness expert and creator of the internationally bestselling program Back to Life. After living most of her life with debilitating back pain, Emily created a method to naturally heal back pain that has now helped hundreds of thousands of people around the world.

Freebies From Today’s Episode

Get Emily Lark’s free Healthy Back Checklist by going to jjvirgin.com/healthyback.

Main Points From Today’s Episode

1. One of the worst things to do for your back is rest it. Movement and exercise is a better answer.
2. Strength training is essential for every kind of pain we have. The stronger we are, the more support we have for our joints, our backs, everything.
3. Mobility and flexibility are essential for healthy backs. The more malleable our disks are, the easier our backs can adjust.

Episode Play-By-Play

[0:04] One of the worst things folks can do is rest their backs.

[4:27] Emily’s reason for exploring back pain

[5:44] 80% of people have some experience with back pain.

[6:06] One of the main reasons for people experiencing back pain

[8:00] When we have back issues, our tendency is to stop moving, but that’s only making the problem worse.

[8:40] The more flexible and more malleable our disks are, the easier our backs can adjust.

[10:00] These are the two main things to focus on if you are having back pain.

[10:30] Exercising to improve strength & mobility in the core, low back and pelvis

[11:44] Exercising the core and the glutes creates strong muscles surrounding the pelvis, which helps muscles in the low back release.

[13:15] Here’s a stretch for tight hips and glutes

[17:15] Emily feels strength training is essential for every kind of pain we have. And that yoga is the perfect complement.

[20:45] Healthy back checklist

Challenge: 6 way mobility, 3 times a day. Record in your daily journal.

Challenge: Get Emily’s Healthy Back Checklist at jjvirgin.com/healthyback

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

Back to Life - The Complete Healthy Back System

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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, JJ discusses how many hours of sleep we really need, and what other factor is just as important. She’ll also review tips on how you can get a better night’s sleep every night. Listen in today for this information-packed podcast!

Episode Play-By-Play

[0:45] How many hours of sleep do you really need?

[1:00] What’s more important than sleep quantity?

[2:00] Supplements that can help you get to sleep

[3:05] Techniques & products that contribute to a better night’s sleep

Mentioned in this episode:

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

Sleep Candy

Tempur Pedic Eye Mask

Samina Mattress

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Dr. Susanne Bennett joins JJ as they discuss the incredible benefits of traditional Korean kimchi, a fermented food easily made. Dr. Susanne Bennett is a holistic chiropractic physician, specializing in allergies, detoxification, gut health and anti-aging medicine and a #1 bestselling author. She explains the benefits of kimchi, and its effect on our health, including how it can help heal your gut, reduce inflammation, support cardiovascular health, and help with diabetes and insulin resistance. We get the run-down of how to make it, how much to consume daily and how long it lasts in your fridge. Tune in for this entertaining and enlightening episode!

Freebies From Today’s Episode

Get Dr. Susanne’s free “The Magic of Kimchi” Guide and Cucumber Kimchi recipe by going to jjvirgin.com/kimchi.

Main Points From Today’s Episode

1. Kimchi is a valuable source of good bacteria that can support a healthy gut. Fermented foods have a much higher percentage of bacterial strains than probiotic capsules.
2. Kimchi is easy to make. The vegetables chosen for your kimchi can be customized to your taste.
3. Kimchi strengthens the gut, which helps with autoimmune and inflammatory diseases. It also contributes to healthy skin, digestion and fights obesity.

Episode Play-By-Play

[1:15] Introduction to today’s episode

[1:41] Dr. Susanne Bennett’s career briefing

[2:22] Listener shout-out

[4:09] Welcoming Dr. Susanne to the show

[5:55] How Dr. Susanne became interested in kimchi

[6:30] History of how kimchi is made

[7:00] Kimchi is vegetables combined with fermentation, which increases good bacteria.

[7:34] Fermented foods play a major role in the health of our gut microbiome.

[8:40] Even with the westernization of Korea, the people there are still lean & healthy.

[10:20] After a visit to Korea, Dr. Susanne saw everyone eats kimchi in addition to large amounts of food that would be traditionally considered high calorie, high fat, high sugar.

[11:30] She recommends incorporating kimchi using different veggies, building your system up.

[12:57] Any kind of veggie can be turned into kimchi with these few ingredients.

[13:30] Kimchi strengthens the gut, and therefore, can help people who suffer from leaky gut-induced autoimmune and inflammatory diseases.

[14:20] A certain type of bacteria found in vegetables in kimchi has anti-obesity and anti-inflammatory effects.

[15:55] Overcoming challenges when first incorporating kimchi into your diet

[16:50] The benefits of garlic in kimchi  

[18:11] Do you need to use a starter when making kimchi?

[18:55] How to make kimchi - 4 easy steps

[21:30] The difference between sauerkraut and kimchi

[21:53] Can you get kimchi at the grocery store?

[22:55] Over-the-counter probiotics have 5 to 10 strains of bacteria. Kimchi has 1000’s.

[23:15] How kimchi can help reduce inflammation, support cardiovascular health, and help with diabetes and insulin resistance

[24:28] How quickly someone may notice the benefits of kimchi

[24:47] Start by gradually including kimchi in your diet, with 1 to 2 tbsp per day at first.

[25:20] Shelf life of homemade kimchi is 2 to 3 months.

[27:52] It’s all about health by addition: adding one superfood.

[28:04] JJ’s challenge: What one thing can you add every single day to make yourself healthier?

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 Kimchi Diet

Collagen Face Mask

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Today JJ talks about the incredible benefits that consuming just a little bit of high quality dark chocolate every day can make in your health. Listen to find out how dark chocolate can help with everything from improved brain function and a healthier heart to increased insulin sensitivity and better skin. What kind of chocolate and how much should you eat? Tune in and find out, plus learn about JJ's favorite ways to incorporate dark chocolate into her routine!

Freebies From Today’s Episode

Get JJ’s free Chocoholic Recipe Guide by going to jjvirgin.com/darkchocolate.

Main Points From Today’s Episode

1. Chocolate has incredible health benefits. It can help with your heart, your brain and your skin, just for starters.
2. You should eat dark chocolate every day. Here’s what to look for and how much to eat.
3. Make sure to stay away from sneaky sugar in your chocolate. JJ recommends a few ways you can get more dark chocolate into your diet.

Episode Play-By-Play

[3:50] Eat dark chocolate every day, but look for these qualities.

[4:55] How much chocolate should you eat every day?

[5:11] You’re going to be amazed at some of chocolate’s benefits.

[10:29] Dark, not milk. Keep the sugar and milk out of your chocolate.

[11:00] Higher cacao count is better because you get more of this

[11:50] Suggestions for getting more dark chocolate in your diet

[14:02] If you add in foods that are good for you like dark chocolate, it may keep you from eating things that aren’t so great for you.

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

Soma Chocolatemaker

Sunlove Protection by Annamarie Gianni

Chocolate Avocado Mousse Recipe

Lily’s Dark Chocolate

Bulletproof Dark Chocolate

The Virgin Diet

Sugar Impact Diet Cookbook

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It’s time for another Q&A! JJ talks about potatoes in today’s Q&A episode. Recent studies show that potatoes are healthier than previously thought, high in resistant starch, and helpful with gut bacteria. Want to know JJ’s favorite way to prepare potatoes? Make sure you listen to today’s podcast to find out.

Episode Play-By-Play

[0:01]  Potatoes are nature’s diet pill

[1:16]  JJ used to consider them high sugar impact, but now are medium-sugar impact, because of this.

[1:25] What is resistant starch, and how do you make potatoes the right way to get more of it?

[2:00]  JJ’s favorite recipe to prepare potatoes, and serving suggestions for getting the most resistant starch out of them.

[2:50]  Resistant starch means food resists digestion, & inhibits the rise in glucose and insulin that easy-to-digest carbohydrates cause.

[3:00]  Potatoes are good for gut bacteria and help you burn more fat.

[3:25]  Don’t get greedy...Only eat one cup for a serving.

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

Gut Health Guide

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Danna Bowman and Ginny Mahar, two thyroid patient advocates, came up with an idea for using technology to make the journey easier for other thyroid patients than it had been for them. This revolutionary wellness game, THYROID30, helps you hit the refresh button on your diet and lifestyle choices so you can feel better again. Listen as Danna and Ginny explain how their innovative wellness adventure can help you achieve your health goals by collecting all different avenues of help into one location and creating a supportive community for those with thyroid issues. They’ll also talk with JJ about the 8 daily rituals of a thyroid-healthy lifestyle that can help you optimize your thyroid function and improve your quality of life.

Freebies From Today’s Episode

Get Danna and Ginny’s free quiz by going to jjvirgin.com/8rituals.

Main Points From Today’s Episode

1. Thyroid disease is difficult to diagnose. Even after a diagnosis and medication, it’s a challenge to find help with diet, exercise and mindset from the medical field.
2. Finding support for symptoms may be a challenge. This ‘invisible’ disease is hard for others to see physical evidence; THYROID30 offers a community of others who share the struggle.
3. Incorporating the 8 rituals into a daily routine will help. These 8 R’s offer a reminder of simple adjustments to make living with a thyroid condition easier.

Episode Play-By-Play

[1:45] Incorporating 8 rituals a day that will help you get better results for thyroid issues

[2:15] Community is really important in this ‘invisible’ disease.

[3:45] What inspired Danna and Ginny to develop this program

[5:19] After getting a diagnosis and medication, incorporating diet, lifestyle and mindset changes makes a huge difference.

[8:55] Some things to look for if you think you might have a thyroid issue

[10:18] Once diagnosed, what are some things you should do?

[11:40] Start with the 8 Daily Rituals. Number one is Remember. Did you remember to take your medication and supplements?

[11:58] Number two is Refuel, which is everything you consume (food or drink).

[12:25] Number three is Reactivate. This one is about movement, staying active and listening to your body.

[13:27] Number four is Repair - healing the gut

[13:44] Five is Rejuvenate, or daily self-care of some kind. Coping with, and managing stress is a powerful aspect of healing.

[15:33] Number six is Reducing heavy metals and environmental toxins in our homes and bodies.

[16:00] Seven is Relishing small victories, finding support and allowing yourself to be supported. Connecting and celebrating our victories along the way, no matter how small.

[16:22] Eight is Recharge, which is sleep. A good night’s rest is foundational.

[16:58] JJ talks about how big a role sleep plays in your health, tone of your skin, losing weight, energy, focus, and more.

[17:42] One of the things JJ values most and has in common with Danna and Ginny is the importance of community.

[20:58] Thyroid30 is a 30-day wellness app that uses gamification technology. They made it fun for thyroid sufferers to pursue a healthier lifestyle.

[23:17] Another thing Thyroid30 does is bring together all the different elements of everything you should be doing and puts them all in one place.

[Action Step] Download the quiz and the 8 rituals.

[Action Step] Don’t skip the ritual of rejuvenate! What is your self-care routine and what can you do to take that up a notch?

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

Thyroid Strong by Dr. Emily Kiberd

Direct-to-Consumer Lab Testing

Telemedicine through Dr. Alan Christianson

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