Épisodes

  • Food as Fuel: Eating to Reignite Your Metabolism

    Food as Fuel: Eating to Reignite Your Metabolism
    Oct 20 2025
    If you’ve been unintentionally slowing down your metabolism by eating the wrong foods, what can you do about it? In this episode, I’ll show you how to use food as fuel to reignite your metabolism—especially during midlife. You’ll learn why protein is your metabolism’s best friend, how carbs and fats can either work for or against you, and how gut health shapes your body’s ability to burn fat. With this episode, my goal is to help you move beyond counting calories and start eating in a way that truly powers your energy, your hormones, and your long-term vitality. What you’ll learn: (01:51) Why protein is the foundation of a fast, strong metabolism—and why most women over 40 are under-eating it. (03:28) The science behind how protein preserves lean muscle and prevents metabolic slowdown during weight loss. (05:00) How to build your plate with protein first, followed by non-starchy vegetables, fiber-rich carbs, and healthy fats. (08:34) The dangers of ultra-processed foods. (10:04) How to time your meals for maximum energy and fat burning. (12:56) Why stopping food intake at least two hours before bed helps stabilize blood sugar and improve sleep quality. (14:31) The surprising connection between meal timing, appetite, and hunger control. (16:01) How your gut microbiome affects calorie absorption, cravings, and fat storage. Love the podcast? Here’s what to do: Subscribe to the podcast. Leave a review. Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me. Want to listen to the show completely ad-free? Go to http://subscribetojj.com Click “TRY FREE” and start your ad-free journey today! When you’re ready, enjoy the VIP experience for just $4.99 per month or $49.99 per year (save 17%!) Learn more about your ad choices. Visit megaphone.fm/adchoices
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    24 min
  • The Truth About Perimenopause and Metabolic Health with Dr. Mariza Snyder

    The Truth About Perimenopause and Metabolic Health with Dr. Mariza Snyder
    Oct 15 2025
    In this episode, I sit down with my friend and powerhouse advocate for women’s health, Dr. Mariza Snyder, to talk about her latest book, The Perimenopause Revolution, and more. Dr. Mariza and I dive into the chaos, confusion, and opportunity that midlife brings—and why perimenopause is so much more than “just aging.” Together, we explore how to rebuild energy, protect your metabolism, and thrive through hormonal transitions using science-backed strategies that truly work. Dr. Mariza Snyder is a bestselling author and women’s health expert who’s written nine books on hormones, metabolism, and essential oils. She’s also the host of the top-rated Energized with Dr. Mariza podcast and has become a trusted voice helping millions of women reclaim their vitality through practical, research-based guidance. What you’ll learn in this episode: (03:32) Why perimenopause starts long before symptoms “officially” show up—and how to spot the early warning signs. (05:47) Why it’s never too late to build muscle, protect your bones, and reverse insulin resistance. (09:17) How to tell the difference between stress, thyroid issues, and perimenopause symptoms. (11:32) Which key lab markers reveal early hormonal and metabolic changes. (13:22) The truth about hormones, metabolism, and HRT. (18:48) How to future-proof your metabolism with protein-first meals and consistent movement. (23:06) What “exercise snacks” are—and how they can extend your lifespan. (33:06) Dr. Mariza’s top non-negotiable perimenopause hacks for more energy, better sleep, and deeper connection. Love the podcast? Here’s what to do: Subscribe to the podcast. Leave a review. Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me. Want to listen to the show completely ad-free? Go to http://subscribetojj.com Click “TRY FREE” and start your ad-free journey today! When you’re ready, enjoy the VIP experience for just $4.99/month or $49.99/year (save 17%!) Full show notes (including all links mentioned): https://jjvirgin.com/perirevolution Learn more about your ad choices. Visit megaphone.fm/adchoices
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    49 min
  • Muscle-First Metabolism: The Key to Midlife Weight Loss for Women 40+

    Muscle-First Metabolism: The Key to Midlife Weight Loss for Women 40+
    Oct 13 2025
    Join me, JJ Virgin, in this 5-part series where each episode tackles the real reasons weight loss stalls in midlife, from muscle loss and food choices to exercise, hormones, stress, and recovery. This series is about reclaiming your metabolism, building muscle, balancing hormones, healing your gut, and breaking free from weight-loss frustration. Remember: you have to get healthy to lose weight, not lose weight to get healthy. In this episode, I break down why traditional dieting methods fail women over 40 and reveal why focusing on muscle is the true key to a stronger, faster metabolism. Drawing on my decades of experience as a nutrition expert and fitness leader, I’ll help you shift from a “scale-first” to a “muscle-first” mindset so you can experience lasting health, vitality, and confidence. What you’ll learn in this episode: (01:20) Why getting healthy to lose weight—not losing weight to get healthy—must be your new mantra. (02:13) How the “eat less, move more” approach damages your metabolism. (03:53) The truth about metabolic adaptation. (05:26) How repeated dieting causes fat overshooting, muscle loss, and worsened metabolic health. (06:18) Why muscle is “metabolic gold” that boosts insulin sensitivity, hormone balance, and mood. (07:49) How aging accelerates when you lose muscle. (09:28) Why it’s never too late to build muscle. (10:16) How to shift your mindset from “weight loss” to “body recomposition” for lasting transformation. I’m JJ Virgin – a triple-board-certified health expert, fitness hall of famer, and four-time New York Times best-selling author. With over four decades of innovation in wellness, I’m here to help you take control of your health, build lean muscle, and optimize your metabolism – no matter your age. Love the podcast? Here’s what to do: Subscribe to the podcast. Leave a review. Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me. Want to listen to the show completely ad-free? Go to http://subscribetojj.com Click “TRY FREE” and start your ad-free journey today! When you’re ready, enjoy the VIP experience for just $4.99 per month or $49.99 per year (save 17%!) Learn more about your ad choices. Visit megaphone.fm/adchoices
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    18 min
  • The Untold Longevity Secrets of GLP-1s and Thyroid Health with McCall McPherson

    The Untold Longevity Secrets of GLP-1s and Thyroid Health with McCall McPherson
    Oct 8 2025
    How can GLP-1 medications reduce inflammation and improve long-term health outcomes for you beyond weight loss? In this episode, JJ talks with thyroid and metabolic health expert McCall McPherson about the powerful connection between GLP-1 medications, inflammation, and thyroid function. Together they reveal why these therapies are about far more than weight loss and how they can unlock vitality, restore balance, and protect long-term health. This conversation will open your eyes to the overlooked truth about thyroid testing, the real benefits of GLP-1s, and practical strategies to age powerfully. McCall McPherson has helped thousands of women regain energy and confidence through her Modern Thyroid Clinic and Modern Weight Loss. A TEDx speaker, Inc. 5000 entrepreneur, and host of the Modern Thyroid and Wellness podcast, McCall blends cutting-edge science with compassion to give women real answers and life-changing results. What you’ll learn: (00:50) Why weight loss alone isn’t the full story of GLP-1s. (03:53) How the old “calories in, calories out” model fails women struggling with thyroid and metabolic issues. (06:11) Why it can take up to a decade for hypothyroidism to be properly diagnosed and treated. (08:31) The anti-inflammatory power of GLP-1s and their impact on autoimmune disease, dementia, and cancer risk. (15:09) Why microdosing GLP-1s creates better results and fewer side effects compared to standard dosing. (21:05) The truth about compounding pharmacies and why they’re under attack despite strict regulation. (31:07) How GLP-1s help women break cycles of food guilt and restore a healthier relationship with eating. (36:08) The essential thyroid labs you must request. Love the podcast? Here’s what to do: Subscribe to the podcast. Leave a review. Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me. Want to listen to the show completely ad-free? Go to http://subscribetojj.com Click “TRY FREE” and start your ad-free journey today! When you’re ready, enjoy the VIP experience for just $4.99/month or $49.99/year (save 17%!) Full show notes (including all links mentioned): https://jjvirgin.com/mccall Learn more about your ad choices. Visit megaphone.fm/adchoices
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    53 min
  • What Your Plate Should Look Like for Fat Loss

    What Your Plate Should Look Like for Fat Loss
    Oct 7 2025
    In this episode, I break down the science of building a fat-loss-friendly plate. I share why protein is your anchor, why fiber is a game changer, and how healthy fats and slow, low carbs keep your body satisfied and your metabolism strong. With practical tips, research-backed insights, and my own tried-and-true strategies, I make it simple to eat in a way that supports fat loss without sacrificing muscle or sanity. What you’ll learn: (01:00) Why being in a caloric deficit is non-negotiable for fat loss. (02:52) How ultra-processed foods impact metabolism, hunger, and fat-burning hormones. (06:09) Why eating protein first sets the stage for fat loss success. (08:03) How the protein leverage hypothesis explains overeating on low-protein diets. (10:30) Why adults over 30 need more protein and how to calculate your target intake. (14:45) The critical role of fiber in satiety, gut health, and detox during fat loss. (19:46) Why healthy fats are essential for hormones, brain health, and satiety. (25:21) How to visually build your plate with the right portions of protein, vegetables, carbs, and fats. Love the podcast? Here’s what to do: Subscribe to the podcast. Leave a review. Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me. Want to listen to the show completely ad-free? Go to http://subscribetojj.com Click “TRY FREE” and start your ad-free journey today! When you’re ready, enjoy the VIP experience for just $4.99/month or $49.99/year (save 17%!) Learn more about your ad choices. Visit megaphone.fm/adchoices
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    34 min
  • Lose Your Mind to Reclaim Your Health with Josh Pais

    Lose Your Mind to Reclaim Your Health with Josh Pais
    Oct 1 2025
    How can you transform stress and anxiety into creative energy? In this episode, JJ Virgin talks with actor, teacher, and author Josh Pais to explore the surprising connections between emotions, health, and creativity. Josh shares how his struggles with anxiety led him to discover a new way of understanding feelings as vibrations rather than problems to fix. Together, they dive into how presence, play, and embracing the full range of human sensations can unlock creativity, authenticity, and better health. Josh Pais is an actor (Joker, TMNT, and 150+ other film and TV credits) and the creator of Committed Impulse, a training method used by top performers, entrepreneurs, and Navy SEALs to master presence and overcome anxiety. His book, Lose Your Mind: The Path to Creative Invincibility, teaches practical tools to unlock creative flow and emotional resilience. Josh blends science and storytelling to help people show up fully alive—on stage, in business, and in life. What you’ll learn in this episode: (01:21) How Josh’s early struggles with anxiety and auditioning led him to reframe emotions as vibrations in the body. (05:20) Why suppression is just another form of managing emotions. (06:49) The seven-to-twelve-second window that allows emotions to naturally shift when you fully feel them. (10:09) How I experience anxiety differently by leaning into the sensation rather than resisting it. (12:41) The greatest myth of our time: that emotions can be categorized as good or bad. (18:35) Why suppressing emotions can create “lock boxes” in the body that eventually manifest as tension or illness. (25:38) Josh’s four access points to presence that anyone can practice daily to reconnect with their body and creativity. (37:53) The one simple shift you can make today to open yourself to creativity. Love the podcast? Here’s what to do: Subscribe to the podcast. Leave a review. Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me. Want to listen to the show completely ad-free? Go to http://subscribetojj.com Click “TRY FREE” and start your ad-free journey today! When you’re ready, enjoy the VIP experience for just $4.99/month or $49.99/year (save 17%!) Learn more about your ad choices. Visit megaphone.fm/adchoices
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    46 min
  • Animal vs. Plant Protein

    Animal vs. Plant Protein
    Sep 29 2025
    It’s not tofu versus steak. It’s both. There’s a battle raging in the health world over plant vs. animal protein—but the truth is, this isn’t an either/or game. It’s about combining the best of both to fuel muscle, metabolism, and longevity. In this episode, JJ Virgin breaks down the science of protein for women over 40 and shows how to use both plant and animal proteins to: 1. Hit your macros without overeating calories. 2. Burn fat while protecting hard-earned muscle. 3. Balance hunger hormones and control cravings. 4. Boost energy, brain health, and longevity with key nutrients. 5. Build delicious, satisfying meals that fit your lifestyle. What you’ll learn: (0:45) Why protein is more than fuel—it’s your body’s construction crew for muscles, skin, enzymes, and immune health. (2:30) How inadequate protein intake leads to muscle loss, slowed metabolism, and accelerated aging. (5:10) The role of protein in muscle protein synthesis and why your body needs more after age 40. (7:20) How protein boosts metabolism through thermogenesis and helps regulate hunger hormones like GLP-1 and ghrelin. (10:05) The science behind the protein leverage hypothesis and how it helps control overeating. (12:40) Why animal proteins are complete, highly bioavailable, and rich in leucine. (19:15) The critical nutrients in animal protein (e.g., choline, creatine) that are difficult to replace with plants alone. (31:00) My favorite protein-packed meal combinations that blend animal and plant sources for delicious, balanced nutrition. Love the podcast? Here’s what to do: Subscribe to the podcast. Leave a review. Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me. Want to listen to the show completely ad-free? Go to http://subscribetojj.com Click “TRY FREE” and start your ad-free journey today! When you’re ready, enjoy the VIP experience for just $4.99/month or $49.99/year (save 17%!) Learn more about your ad choices. Visit megaphone.fm/adchoices
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    20 min
  • Ancestral Health for Women: Hunter-Gatherer Lessons with Eric Edmeades

    Ancestral Health for Women: Hunter-Gatherer Lessons with Eric Edmeades
    Sep 24 2025
    "I struggled to complete the fifth pushup, and I was horrified because it used to be 50 on my knuckles per set. What happened to me?" - Eric Edmeades I've been fascinated by ancestral nutrition since my early days studying with Dr. Loren Cordain, but nothing prepared me for what I learned from Eric Edmeades, who has spent 15 years living with the Hadza people in Tanzania. As an honorary member of one of the last true hunter-gatherer tribes, Eric has witnessed firsthand what our bodies were designed for—and why our modern approach to ancestral health for women is missing critical pieces. His insights about their three-day limit on depression, their natural relationship with food scarcity and abundance, and their incredible physical resilience have completely shifted how I think about midlife health challenges. What Eric discovered about their seasonal eating patterns and why they never develop the diseases plaguing our society will make you question everything about your current wellness routine. Pick one "hard thing" and commit to it daily for the next 7 days. Whether it's cold exposure, a challenging exercise (pistol squats, anyone?), or simply taking the stairs instead of the elevator – choose something that makes your inner voice say "I don't want to do this." Notice how your relationship with discomfort changes by day seven. What you’ll learn: How to unlock your body's three metabolic modes – including the "junk food fall" trap that keeps most women stuck in weight gain cycles Why the Hadza people don't experience depression beyond three days – and the simple movement solution that could transform your mental health The truth about executive function – how modern comfort is literally rewiring your brain for weakness (and what to do about it) How seasonal eating patterns can reset your metabolism – without restrictive dieting or counting calories Why "doing hard things" isn't just motivational fluff – the neuroscience behind building unshakeable confidence through physical challenges The missing link in most exercise routines – how to move like your ancestors to boost lymphatic flow and prevent disease How to break free from the "zoo mentality" – combining ancestral wisdom with modern convenience for optimal health span The surprising connection between adventure and longevity – what anthropologists discovered about comfort versus vitality Love the Podcast? Here’s what to do: Make My Day & Share Your Thoughts! Subscribe to the podcast & leave me a review Text a screenshot to 813-565-2627 Expect a personal reply because your voice is so important to me. Join 55,000+ followers who make this podcast thrive. Want to listen to the show completely ad-free? Go to subscribetojj.com Enjoy the VIP experience for just $4.99/month or $49.99/year (save 17%!) Click “TRY FREE” and start your ad-free journey today! Full show notes (including all links mentioned): https://jjvirgin.com/eric Learn more about your ad choices. Visit megaphone.fm/adchoices
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    1 h et 13 min