Well Beyond 40

In today’s enlightening podcast episode, JJ tells listeners how shopping smart and stocking up with these essentials means you can afford to eat according to The Virgin Diet and Sugar Impact Diet. You’ll learn JJ’s secrets for getting high-quality, clean food in your pantry for no more than you already spend, and hints for how to make your food dollars stretch.

Freebies From Today’s Episode

Get JJ’s free worksheet by going to jjvirgin.com/budget.

Main Points From Today’s Episode

1. Eating healthy on a budget is achievable. It may even be cheaper than buying processed food.
2. Keep these 7 essentials in your pantry. These ingredients are the basis for many different recipes.
3. Watch for sales and stock up. Buy in bulk when the high-quality food you love is discounted.

Episode Play-By-Play

[0:45]  How can I eat healthy on a budget?

[1:30]  How do healthy, Virgin Diet- and Sugar Impact Diet-approved foods compare cost-wise to a family’s average foods?

[2:15]  What foods to keep in your kitchen

[3:40]  What to avoid to stay under budget

[6:00]  7 essentials to keep in your pantry

[7:30]  Watch for sales and stock up.

[11:30] Buy organic fruit when it’s on sale and freeze what you don’t immediately eat.

[17:05] Subscribe & Save is a super easy way to make sure you’ve always got this staple on hand.

Action Steps

1. Stock up on good food when it’s on sale.
2. Make food once, use it multiple times throughout the week
3. If your fresh food is starting to look a little wilted, throw it in the freezer.
4. Invest in glass storage containers.

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

Vital Choice

Thrive Market

So Delicious Coconut Milk on JJ’s Amazon Influencer page

Paleo Treats

Dr. Kelly Ann Petrucci

Chocolate Cherry Chia Protein Shake

Chicken Zoodle Stir Fry

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

It’s time for another Q&A! In today’s episode, JJ discusses how sugar impacts our body, and whether alternatives to sugar are safe and healthy to consume. She explains that honey contains fructose, and how that impacts your body. JJ also shares her top options that you should add into your diet to replace sweeteners. Plus, she suggests the best alternative sweeteners to use in declining amounts. Listen in today for this information-packed podcast!

Episode Play-By-Play

[0:32] 2 questions being addressed today. Is organic stevia safe? And, is natural honey okay?

[1:00] JJ describes sugar in general and how our body uses it.

[1:20] If you want to use a sweetener, make sure it helps the body and doesn’t hurt it.

[1:35] JJ addresses honey and tells what the effects are on the body.

[2:13] Honey contains both fructose and glucose. Fructose doesn’t raise blood sugar, which is a problem because of this reason.

[2:45] You can make sugar slowly from foods that are high in this ingredient.

[2:50] Some of my favorite high fiber foods are squash, non starchy veggies and berries.

[3:18] When is it okay to use a small amount of honey?

[4:00] Here are JJ’s sweetener recommendations.

[4:50] Even for these sweeteners, you should be using them in decreasing portions.

[5:00] Instead of sugar, follow these guidelines and condition your body to need less and less sweet.

[6:05] Artificial sweeteners are the worst for your body by changing these functions, plus they trigger caloric disruption.

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

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

NFL football player, speaker and leadership coach, Bo Eason joins JJ today to discuss the importance of having big dreams. He explains the difference between setting goals and declaring yourself, and why declarations are so much more powerful. Declarations are long term and inform every aspect of our lives. They’ll talk about how important creating a successful environment is, including surrounding ourselves with people with common ambitions. Bo and JJ discuss how setbacks are just part of the process, and how overcoming obstacles makes us even stronger.

Freebies From Today’s Episode

Download the first chapter of Bo’s book There’s No Plan B for Your A-Game by going to jjvirgin.com/bo

Main Points From Today’s Episode

1. To be successful, you need to make a declaration. A goal is short term but a declaration informs everything we do in our lives.
2. One of the major components to this is creating an environment for success. You must surround yourself with people who are on the same page as you are.
3. When you fall off track, you just have to do some course correcting. The important thing is to let go of any shame and stay focused on that declaration.

Episode Play-By-Play

[5:22] Bo discusses what inspired his determination to become the best NFL safety in the world.

[7:28] Even though it’s very inspirational, there are listeners who may not want to become football players...How can you apply these lessons to yourself?

[8:04] JJ shows how you can use Bo’s example and lessons to become the healthiest you.

[8:40] Why the word declaration instead of goal? Bo explains the difference between a declaration and a goal.

[10:54] If you live like a healthy, lean person, you will become that, over time.

[11:05] Bo explains how he made his declaration at 9 years old. He wasn’t going to be the best safety at 9 years old, but he began living like he was.

[11:50] Why you should get rid of your goals, and make a declaration instead.

[12:20] One of the major components to this is creating an environment for success. You can’t lose weight if you are surrounded by people who don’t care about what is important to you.

[13:40] Bo gives an example of one of his friends who is the 7th fastest recorded runner. Who do you think he hangs out with?

[15:08] You get to decide if you want to be super healthy, or to stay mediocre and keep the body you have now. Once you make your declaration, watch the magic happen!

[16:49] When you go off track, you just have to do some course correcting.

[18:00] What we can learn from a plane’s automatic pilot mechanism

[18:50] Bo explains why he loves obstacles.

[20:55] How JJ’s friend Nicole overcame her body image issues

[22:00] When you give yourself a big obstacle, one of the positive side effects is how much confidence and self worth you gain just from the daily process of overcoming challenges.

[25:00] How instant gratification can hurt us

[25:24] The big things that you look back on in your life are the things that took a lot of work.

[25:50] To help you begin, Bo has a new book, There’s No Plan B for Your A-Game and he’s offering the first chapter free. Just go to jjvirgin.com/bo to download.

[27:48] Why are so many successful people super healthy?

[28:41] JJ’s challenges for you:

(1) Make a declaration rather than a goal.

(2) Give yourself realistic timelines.

(3) Create a no-fail environment.

Mentioned in this episode:

Subscribe to the JJ Virgin Lifestyle Show

Become part of JJ’s community

JJ Virgin Official Facebook page

JJ Virgin on Instagram

JJ Virgin on YouTube

Ben Hardy, Willpower Doesn’t Work

Bo Eason, There’s No Plan B for Your A-Game

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

In today’s episode, JJ reveals the truth about snacking! Listen to find out how snacking can work against you, as well as how to manage your meals to keep the munchies in check. JJ also explains when to make exceptions for snacking, including healthy snack options that won’t derail your eating plan. Plus, find out JJ’s top tips to help you conquer your cravings once and for all! 

Freebies From Today’s Episode

Get JJ’s free Are You A Sugar Burner or Fat Burner Quiz by going to jjvirgin.com/snack.

Main Points From Today’s Episode

1. When you’re snacking throughout the day, you train your body to expect food all the time. That means your body doesn’t have a reason to access stored fat for fuel.
2. The key to staying full between meals is to include clean, lean protein, healthy fats, and fiber at every meal. JJ likes to call this trio of nutrients the “satiety trifecta.”
3. Often when we think we’re hungry, we’re actually thirsty. Studies have shown that drinking a glass of water cuts hunger 100% of the time.

Episode Play-By-Play

[0:33] JJ’s invitation to join Frito Lay’s snacking council

[1:10] Introduction to today’s episode

[1:40] JJ’s experience with snacking when working as a personal trainer

[2:55] Listener shout-out

[4:57] Should you or shouldn’t you snack?

[5:25] Snacking raises your blood sugar.

[5:28] The drawbacks of chronically elevated blood sugar and insulin levels

[7:08] The era of snacking on low-fat foods

[8:25] How can you tell if you’re a sugar burner?

[9:28] When you’re metabolically flexible, you can go longer between meals.

[10:30] Why JJ likes the phrase, “Hunger equals younger”

[11:00] Strategies to stop snacking

[11:15] Step one: improve your food quality

[12:02] What is the second meal phenomenon?

[12:30] The benefits of clean, lean protein

[13:22] How healthy fats keep you full

[14:27] The advantages of fiber

[16:35] More strategies for extending the time between meals

[17:18] Often when we think we’re hungry, we’re actually thirsty.

[17:42] L-glutamine can help fight cravings.

[17:58] JJ always carries her bars with her when she’s on the road.

[20:05] JJ’s key takeaways and action steps from today’s episode

Mentioned in this episode:

Find healthy snack options in this post: The Powerful Truth About Whether You Should Snack

How to Build A Balanced Meal: The Sugar Impact Plate

JJ Virgin L-Glutamine Powder

JJ Virgin Bars

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

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

It’s time for another Q&A! Today, JJ answers the question what are good reasons to drink kombucha. JJ suggests figuring out why you want to add it into your diet, suggests guidelines for choosing a good quality product, and offers some alternative foods that will provide similar effects.

Episode Play-By-Play

[0:30] Question #1: What are your reasons for drinking kombucha?

[1:00] What are you hoping to accomplish by incorporating kombucha?  

[1:22] If you drink kombucha, here are some guidelines on how to select a good one.

[1:35] JJ’s recommendation

[2:10] If you’re drinking kombucha for the pre- and/or probiotics, JJ offers additional food sources.

[2:55] JJ suggests taking any new food into your diet should be done gradually as your body adjusts.

Mentioned in this episode:

Gut Health Guide

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

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

In today’s podcast episode, functional medicine certified health coach Palmer Kippola shares how she beat multiple sclerosis (MS) and what you can do prevent and reverse autoimmune disease! Listen as Palmer talks about the root causes and triggers of autoimmune disease, as well as her personal journey to overcome MS. Palmer also shares the holistic healing framework she used to eliminate symptoms, and how these empowering strategies can help you take back your health!

Freebies From Today’s Episode

Get Palmer’s free Optimal Food Guide by going to jjvirgin.com/palmer.

Main Points From Today’s Episode

1. One morning, Palmer woke up with tingling in her feet that started to spread to her legs. Palmer was diagnosed with MS and over the next six weeks, her body went numb from her chin to her toes.
2. In Palmer’s book, Beat Autoimmune, she shares the strategies that she has used to reverse her MS symptoms. Palmer hasn’t had a single symptom of MS since October of 2010.
3. Palmer offers a holistic framework for healing that is represented by the acronym F.I.G.H.T.S. The lifestyle factors that are the root causes of autoimmune conditions and the sources of regaining health are the following: Food, Infections, Gut Health, Hormone Balance, Toxins, and Stress.

Episode Play-By-Play

[0:43] Palmer Kippola’s career briefing

[1:23] Listener shout-out

[2:25] Welcoming Palmer to the show

[3:16] Palmer’s personal journey with autoimmune disease

[5:11] Why “nothing” and “always” shouldn’t be used in medicine

[6:26] For the next six weeks after her initial diagnosis with multiple sclerosis, Palmer experienced complete numbness from her chin to her toes.

[7:23] One family friend asked, “Palmer, why do you think that you got MS?”

[8:50] Palmer’s experience as a warrior child and how that affected her

[10:38] Thoughts are things and they can create.

[11:20] Palmer wants to convey that it’s really helpful to reframe the things that happen “to” us as, “What if this is happening for us?”

[12:20] Palmer spent the next three decades working on how to dampen stress.

[13:07] What happened next for Palmer

[14:02] Palmer noticed that when she was stressed, she would have a flare-up.

[15:46] Palmer hasn’t had a single symptom of MS since October of 2010.

[15:57] Things that Palmer tried along the way to reverse her symptoms and how they worked

[16:16] There are 98 medications that we know of that can induce lupus.

[17:36] In 2010, Palmer made an appointment with a functional nutritionist and discovered that she was highly sensitive to gluten.

[18:01] The link between gluten and leaky gut

[19:30] Results of Palmer’s follow-up testing

[20:30] How discovering one’s food intolerances has been shown to help with autoimmune symptoms

[22:26] Start by adding in one healthy habit at a time.

[23:15] Key takeaways from Palmer’s book, Beat Autoimmune

[23:32] Our lifestyle and environmental factors matter more than our genes.

[24:10] What is the autoimmune equation?

[26:12] Why it’s important to fix the foundation first

[26:55] Studies show that trauma in childhood doesn’t stay in childhood.

[28:15] Palmer’s F.I.G.H.T.S. acronym: Food, Infections, Gut Health, Hormone Balance, Toxins, and Stress

[29:10] How Palmer addresses the F.I.G.H.T.S. acronym in her book

[30:15] How to get Palmer’s free Optimal Food Guide and what it’s about

[32:55] JJ’s top takeaways from today’s episode

Mentioned in this episode:

Beat Autoimmune: The 6 Keys to Reverse Your Condition and Reclaim Your Health, by Palmer Kippola

Dr. Terry Wahls’s Ted Talk

Ziva Meditation

Free tapping eBook

Yourlabwork lab testing

Warrior Mom, by JJ Virgin

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

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

The habits that make you store fat can easily sneak into your daily life! Listen as JJ explains the top culprits behind fat storage, from poor sleep and chronic stress to snacking and the wrong type of exercise. JJ also shares how to avoid those common pitfalls so you can upgrade your fat metabolism for good!

Freebies From Today’s Episode

Get JJ’s free “Are You a Sugar Burner or Fat Burner?” quiz by going to jjvirgin.com/storefat.

Main Points From Today’s Episode

1. You don’t change your health overnight. You change it over time, going through habits one by one that are not working for you.
2. While most people focus on what they can do to burn more fat, it’s crucial to know the common habits that can make you store excess body fat in the first place. JJ talks about the 9 worst habits for your waistline.
3. This one may be a surprise: prolonged steady-state endurance exercise can make you store fat! JJ explains how you can work out in less time and get better results.

Episode Play-By-Play

[:32] Introduction to today’s episode

[1:10] How to submit a question for the Friday Q&A episodes

[1:35] JJ’s story of struggling to lose weight in the past

[3:08] Listener shout-out

[5:04] The top habits that make you store fat

[5:34] When you don’t sleep well, you become more insulin resistant.

[5:55] The impact of lack of sleep on your hunger hormones

[7:15] Why it’s important to track your sleep 

[8:01] JJ’s experience with chronic stress, and how chronic stress can lead to excess belly fat

[10:02] Strategies to manage your stress levels

[10:43] The link between too much fructose and fat storage

[12:24] How prolonged endurance exercise can make your body store fat

[14:10] The dark side of snacking

[14:35] How to shrink your eating window

[15:38] Protein, healthy fat, and fiber helps keep your blood sugar stable.

[16:06] Alcohol sidelines fat burning and stimulates your appetite.

[16:42] Why you shouldn’t eat late at night

[17:19] JJ’s tips on meal timing

[18:30] Why highly reactive foods could be stalling your progress

[19:55] Which sugars to choose and which to lose

[21:52] JJ’s takeaways from today’s episode and next steps

Mentioned in this episode:

Oura Ring

Free eBook on tapping

Ziva Meditation

Subscribe to Reignite Wellness with JJ Virgin

Handling Stress...We Got This!

Fast Fitness Online Program

Xiser

Dry Farm Wines

7-Day Stop, Drop & Swap Challenge

Become part of JJ’s community

JJ Virgin Official Facebook page

JJ Virgin on Instagram

JJ Virgin on YouTube

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

If you’re tired during the day, yet struggle to fall asleep at night, you need to listen to this podcast episode! Listen as JJ shares her top tips for getting the quality sleep you need, including her favorite ways to wind down in the evening and how to create a calming bedtime routine. JJ also reveals the things that can interfere with your sleep and how to avoid them so you can get your z’s at night and stay energized all day long!

Episode Play-By-Play

[0:30] Introduction to today’s episode

[0:57] Community question: Do you have quick tips for sleep? I’m super tired during the day and I have insomnia at night.

[1:13] Establish a routine at night.

[1:37] What defines a good night’s sleep?

[1:55] The first thing you should do when you wake up in the morning

[2:43] Why you should figure out if you’re a slow or fast caffeine metabolizer

[3:20] Other strategies to wind down at night

[3:42] It’s important to shut down all electronic devices at least one hour before bedtime.

[4:08] What you eat at dinner can affect your blood sugar levels during the night. That’s why it’s key to eat a balanced meal with clean, lean protein, healthy fats, and plenty of fiber.

[4:22] How alcohol can interfere with your sleep

[4:30] JJ takes her Sleep Candy every night!

[5:02] The quality of your sleep matters!

[5:15] How to submit a question for JJ

Mentioned in this episode:

Sleep Candy

Oura Ring

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

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

In today’s podcast episode, integrative men’s health expert Dr. Myles Spar talks with JJ about how he is empowering men to achieve their goals through greater health! Listen as Dr. Spar explains how men respond differently than women to the healthcare system and why it’s important to engage men in their health. Dr. Spar also reveals the 5 impact factors that contribute to your wellbeing and his free quiz that can help you identify where you need to focus your energies to get healthy and win. Find out all about the foundations of optimal health for men!

Freebies From Today’s Episode

Get Dr. Spar’s free quiz by going to jjvirgin.com/drspar.

Main Points From Today’s Episode

1. Dr. Spar discovered that the difference in life expectancy between men and women is largely due to preventable issues. That led him down the path to helping empower men to take their health into their own hands.
2. Dr. Spar’s book, Optimal Men’s Health, equips you to achieve your health goals. Dr. Spar reveals 5 impact factors that contribute to your wellbeing and how to optimize them one step at a time.
3. Dr. Spar helps people achieve better performance in every aspect of life. His free quiz helps you identify where you need to focus your energies to win.

Episode Play-By-Play

[1:00] How JJ first met Dr. Spar

[1:44] Dr. Spar’s career briefing

[2:47] Listener shout-out

[3:26] Welcoming Dr. Spar to the show

[3:52] Why there needs to be a focus on men’s health

[4:42] What is toxic masculinity?

[5:33] The link between gender disparity and health

[6:00] Many guys want to know what they need to do to achieve a goal.

[6:23] JJ’s experience with male clients

[7:17] Many men are showing an increased interest in performance.

[8:55] How Dr. Spar became interested in men’s health

[10:55] Dr. Spar discovered that the difference in life expectancy between men and women is largely due to preventable issues.

[12:05] The importance of learning how to speak to men about their health

[13:40] Why Dr. Spar likes the social media app “Strava”

[15:18] The approach that Dr. Spar takes to working with men

[16:40] How to take the quiz on Dr. Spar’s website and what the results tell you

[17:27] The importance of starting with one thing

[18:15] What are the 5 impact factors?

[19:55] Dr. Spar found that 60% of people get less than seven hours of sleep per night.

[20:30] Why it’s important to have connection in your life

[21:00] The fifth impact factor is purpose, which is what it all hinges on.

[22:04] Study showing the importance of connection

[23:42] How connection has made a difference in the life of JJ’s husband, Tim

[25:05] How it can be helpful to work with a coach

[26:23] Optimal Men’s Health is a great resource for female listeners to share with their significant other.

[27:05] What Optimal Men’s Health is about

[28:38] Statistics show that men have less than half the likelihood of having an identified primary care provider as women.

[28:50] How to get Dr. Spar’s quiz

[29:23] JJ’s top takeaways from today’s episode

Mentioned in this episode:

Optimal Men’s Health, by Myles Spar, MD, MPH

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

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

Say goodbye to heartburn and acid reflux! In today’s podcast episode, JJ reveals the true cause of heartburn, as well as her top tips on how to relieve heartburn symptoms without resorting to antacids. Listen to find out about the dangerous long-term consequences of acid-reducing medications, as well as the diet and lifestyle strategies that can help you address heartburn symptoms safely and naturally. You don’t have to suffer from heartburn any longer!

Freebies From Today’s Episode

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

Main Points From Today’s Episode

1. Conventional wisdom says that gastroesophageal reflux disease (GERD), more commonly called heartburn, occurs when too much stomach acid splashes upwards toward your esophagus, creating burning and discomfort. However, research shows that too little – not too much – stomach acid often creates GERD.
2. Over-the-counter antacids and prescription acid-reducing medications often mask underlying problems and can make things worse in the long run. That “little purple pill” has now been proven to cause dangerous vitamin deficiencies and increased risk of osteoporosis, immune problems, and premature death!
3. Losing weight and minimizing problem foods are two strategies that can help relieve heartburn symptoms. Some trigger foods include coffee, tea, tomatoes, citrus, chocolate, and gluten-containing foods.

Episode Play-By-Play

[0:35] Introduction to today’s episode

[1:03] Common symptoms of heartburn

[2:24] Listener shout-out

[3:04] Busting the myth that too much stomach acid is the cause of GERD

[3:48] How stress and aging can contribute to GERD

[4:48] Antacids don’t fix the underlying problem, and can actually make things worse in the long run.

[5:02] Too little stomach acid as the culprit behind GERD

[5:43] The consequences of too little stomach acid

[6:22] JJ’s story about a man who had been on acid-reducing medication for years and discovered that he had osteoporosis

[6:45] The adverse effects of acid-reducing medications

[7:25] Strategies to relieve heartburn naturally

[7:48] How weight loss can help with GERD

[8:33] Strategies to help balance blood sugar levels and boost weight loss

[9:26] Common foods that can trigger heartburn symptoms

[10:06] Drink up (but at the right time).

[10:50] Studies show that reducing or eliminating high-sugar impact foods can help relieve GERD.

[11:41] Why you should drop gluten

[12:38] Slow down - research shows that people who are plowing through their meals suffer more GERD.

[14:00] How digestive enzymes with betaine HCl can help

[14:57] It’s important to get great sleep.

[15:22] Why you need to stop eating at least 3 hours before bed

[16:08] Create a power-down hour!

[16:53] JJ takes Sleep Candy every night.

[17:24] It’s crucial to manage your stress levels.

[18:50] Start by picking one thing, and then tracking your symptoms in a journal.

[19:33] JJ’s top takeaways from today’s episode

Mentioned in this episode:

9 Steps to Reduce Acid Reflux Without Antacids

JJ Virgin 7-Day Stop, Drop & Swap Challenge

How to Build a Balanced Meal: The Sugar Impact Plate

Reignite Wellness Safety Net Plus

JJ Virgin Sleep Candy

7 Ways to Fall & Stay Asleep

Free e-book on tapping

Ziva Meditation

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

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