Recent headlines about GLP-1 medications like Ozempic have created more confusion than clarity for women seeking sustainable weight loss solutions. As someone who's spent decades helping women transform their bodies, I'm diving deep into what the research actually reveals about these medications – both the surprising benefits and the critical precautions. More importantly, I'm sharing the essential foundation every woman needs before considering any weight loss approach, whether using GLP-1s or not. You'll discover why protecting your muscle mass is non-negotiable after 40, how to measure your progress beyond the scale, and the exact protocol I use with clients to ensure healthy, sustainable fat loss while maintaining metabolism.

What you'll learn:

• The unexpected benefits of GLP-1s beyond appetite suppression, including inflammation reduction and potential mood improvement

• Why muscle mass matters more than your scale weight, especially as you age

• Essential strategies to protect your metabolism during weight loss

• The critical role of protein timing and resistance training in body transformation

• How to properly track your progress using more than just the scale

• Natural alternatives that can help support your body's own GLP-1 production

• The truth about rapid weight loss and why slower is actually faster for lasting results

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

"I'm absolutely convinced that creatine is something everyone needs to be on. When you look at how it impacts cellular energy, strength, brain fog, and aging - it's really a game changer, especially for women in midlife." - Mark Faulkner

As a pioneer in creatine research, Mark Faulkner brings groundbreaking insights about what may be the most misunderstood and underutilized supplement for women's health. In this eye-opening conversation, Mark shares how his journey from developing NFL steroid testing to becoming America's only creatine manufacturer led to revolutionary discoveries about this powerful compound. We dive deep into why the common forms of creatine can cause uncomfortable bloating for 76% of women - and how his innovative creatine HCL formulation is changing the game with superior absorption and none of the typical side effects.

What you'll learn:

• Why creatine isn't just for bodybuilders - it's essential for brain health, immune function, and cellular energy at every age

• The truth about creatine absorption and why the standard forms may be causing unnecessary bloating and water retention

• How creatine can be a powerful ally during perimenopause and menopause for maintaining muscle, bone density and mental clarity

• The groundbreaking research showing creatine's potential for supporting cognitive health and fighting neurodegeneration

• Why American manufacturing and rigorous testing protocols matter when it comes to supplement quality and safety

Love the Podcast? Here’s what to do:

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Full show notes: https://www.jjvirgin.com/Faulkner

In this game-changing episode, I'm challenging everything you thought you knew about exercise after 40. Forget the old rules about cardio being queen – I'm sharing why resistance training is actually your secret weapon for burning fat, building stronger bones, and even creating new brain neurons. Drawing from my background in Exercise Physiology at USC and the latest research, I break down why it's never too late to start lifting weights (yes, even at 85!), and how to begin safely and effectively. You'll discover why those gym machines aren't just for twentysomethings, and how building muscle becomes your metabolic superpower. Plus, I reveal the surprising truth about getting "bulky" (spoiler alert: it's probably not what you think), and share my fool-proof strategy for starting your strength training journey today.

What you'll learn:

• Why resistance training trumps cardio for fat loss, heart health, and longevity after 40

• The fascinating science behind myokines and how they boost brain health and immunity

• Essential baseline measurements to track your strength training progress

• A practical breakdown of the three main movement patterns for total body transformation

• How to progress safely from beginner to advanced resistance training

• The truth about muscle building for women over 40 and why "getting bulky" is a myth

• The optimal combination of resistance training and daily movement for best results

Love the Podcast? Here’s what to do:

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Full show notes: https://www.jjvirgin.com/strengthtrainingafter40

Oxiline bioimpedance scale: https://oxiline.shop/product/scale-x-pro/?ref=mza2ntv

Dumbbells: https://amzn.to/3wVXDYf

Hand Grip Dynamometer: https://amzn.to/48OI2a1

Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance

Try SHEatine: https://reignitewellness.com/collections/all/products/sheatine-capsules

Episode Sponsors:

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Go to qualialife.com/VIRGINWELLNESS to try Qualia risk free for up to 100 days and code VIRGINWELLNESS for an additional 15% off

"When I was a professional dancer, I felt the worst in my body when I probably looked my best to the outside world. That's when I knew something had to change." - Jennifer Joy Jimenez

In this energizing episode, I sat down with Jennifer Joy Jimenez, transformational leader and founder of the Brave Thinking Institute's health and wellbeing division, to explore how conscious movement can revolutionize both physical and emotional wellbeing after 40. Jennifer shares her powerful journey from professional dancer battling body shame to pioneering Transcendance, an innovative blend of movement, mindfulness, and energy healing. The science is clear - social dance can decrease Alzheimer's risk by up to 76% while flooding our bodies with mood-boosting hormones. We dive deep into how incorporating just minutes of mindful movement daily can transform stress, unlock creativity, and reignite joy at any age. Jennifer reveals practical strategies for breaking free from rigid exercise mindsets and embracing movement as medicine for both body and soul.

What you'll learn:

• How conscious dance can activate happy hormones and reduce stress in just minutes a day

• The profound mind-body connection and its role in healing trauma

• Why movement is essential for maintaining cognitive function and reducing dementia risk

• Simple ways to incorporate playful movement into your daily routine

• The science behind using dance for emotional and physical wellbeing

• How to break free from perfectionist exercise patterns

• Practical strategies for connecting with your body's innate wisdom

Love the Podcast? Here’s what to do:

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• Expect a personal reply because your voice is so important to me.

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In today's deep dive, I'm breaking down the science of menopause belly fat and sharing game-changing strategies that actually work. As women enter perimenopause, the triple threat of low estrogen, elevated insulin, and high cortisol creates the perfect storm for accumulating dangerous visceral fat around our organs. But armed with the latest research, I'm revealing why your daily movement patterns matter more than you think, the surprising impact of protein timing on fat loss, and how simple strategies like cold exposure can help activate fat-burning pathways. I'm also sharing critical insights about hormone replacement therapy and why it could be the missing piece in your metabolic puzzle. If you're ready to understand and tackle menopause belly fat with science-backed solutions that work, this episode is your roadmap to success.

What you'll learn:

• The crucial difference between subcutaneous and visceral fat, and why location matters for your health

• How the triad of hormones (estrogen, insulin, and cortisol) impacts belly fat storage during menopause

• The science-backed sweet spot for HIIT training that specifically targets visceral fat

• Why protein timing and amount can make or break your fat loss efforts

• The surprising connection between hydration, stress, and your body's fat-storing mechanisms

Love the Podcast? Here’s what to do:

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Full show notes: https://www.jjvirgin.com/menopausebellyfat

7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst

Oxiline bioimpedance scale: https://oxiline.shop/product/scale-x-pro/?ref=mza2ntv

Kooru Cold Plunge: https://www.koorucoldplunges.com/ and use code JJVIP500 for $500 off.

Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance

Sunlighten Sauna: https://get.sunlighten.com/JJVirgin use promo code JJVIRGIN when requesting pricing information for $600 off.

Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep

Tape Measure: https://amzn.to/3wQw4Q2

TRX Resistance Training Equipment: Free Shipping on all orders $99+: https://trxtraining.sjv.io/EKrvrP

Dry Farm Wines: dryfarmwines.com/jjvirgin

Study: Visceral Fat: What Is It?: https://www.webmd.com/diet/what-is-visceral-fat

Study: Adipose tissue in health and disease: https://pmc.ncbi.nlm.nih.gov/articles/PMC7776562/

Study: Adipose Tissue Distribution, Inflammation and Its Metabolic Consequences, Including Diabetes and Cardiovascular Disease: https://www.frontiersin.org/journals/cardiovascular-medicine/articles/10.3389/fcvm.2020.00022/full

Study: Is the goal of 12,000 steps per day sufficient for improving body composition and metabolic syndrome? The necessity of combining exercise intensity: a randomized controlled trial: https://consensus.app/papers/is-the-goal-of-12000-steps-per-day-sufficient-for-improving-chiang-chen/676d54b152e25c6b80e07f6a12b02fc0/

Study: Physical activity and healthy ageing: A systematic review and meta-analysis of longitudinal cohort studies: https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/physical-activity

Study: Physical Activity: https://www.sciencedirect.com/topics/social-sciences/physical-activity

Study: Body Fat Percentage: https://www.sciencedirect.com/topics/medicine-and-dentistry/body-fat-percentage

Study: A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women: https://consensus.app/papers/a-reduced-ratio-of-dietary-carbohydrate-to-protein-layman-boileau/01653d342eab51adbb319a1a1b45079f/

Episode Sponsors:

Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products

Go to qualialife.com/VIRGINWELLNESS to try Qualia risk free for up to 100 days and code VIRGINWELLNESS for an additional 15% off

Something exciting is happening, and I can’t wait to share it with you! In this special episode, I reveal a game-changing new way for you to enjoy the podcast like never before. Curious? Let’s just say it involves more of what you love—uninterrupted. Tune in to find out what’s new and how you can be part of this exclusive experience.

"Nature has never allowed an injury that she didn't already have a solution to." - Dr. Zach Bush

In this transformative episode, I sat down with Dr. Zach Bush, a physician whose journey from ICU medicine to understanding the human ecosystem has revolutionized how we think about health and healing. We explored the profound connection between human health and our relationship with nature, diving deep into why illness isn't a failure of the body but often a reset mechanism for healing. Dr. Bush shared groundbreaking insights about how our disconnection from nature has led to chronic disease, and more importantly, how we can reverse this through simple, powerful reconnections with the natural world. His message of hope – that we can restore our health and the planet's wellbeing through embracing nature's intelligence – couldn't come at a more critical time for women seeking genuine, sustainable wellness solutions.

What you'll learn:

• Why getting sick isn't a failure of your immune system, but often a necessary reset mechanism

• How our obsession with "killing germs" is actually compromising our health and resilience

• The surprising truth about human biology - we're not just a body, but a complex ecosystem

• Why connecting with nature is more powerful than any biohacking technique

• The revolutionary approach to healing that starts with curiosity and self-discovery

• How women's intuitive, process-oriented nature holds the key to both personal and planetary healing

• The power of witnessing and being witnessed in our healing journey

Love the Podcast? Here’s what to do:

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Full show notes: https://www.jjvirgin.com/drzach

Learn more about Dr. Zach Bush: https://zachbushmd.com/

Intelligence of Nature - new customers use code VIRGIN for 15% off: https://intelligenceofnature.com/?_ef_transaction_id=&oid=1&affid=425

Journey of Intrinsic Health: http://journeyofintrinsichealth.com

Shop Oura Rings: https://ouraring.com/

Oxiline bioimpedance scale: https://oxiline.shop/product/scale-x-pro/?ref=mza2ntv

Kooru Cold Plunge: https://www.koorucoldplunges.com/ and use code JJVIP500 for $500 off.

Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep

The Tapping Solution: https://www.thetappingsolutionapp.com/jj

Episode Sponsors:

Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products

Go to qualialife.com/VIRGINWELLNESS to try Qualia risk free for up to 100 days and code VIRGINWELLNESS for an additional 15% off

In this eye-opening episode, I break down my proven, science-backed strategy for losing those stubborn 10 pounds – and keeping them off for good. I'm sharing my personal approach that focuses on smart tracking, strategic eating, and sustainable habits that don't require hours at the gym or restrictive dieting. From the game-changing importance of protein timing to the surprising impact of NEAT (Non-Exercise Activity Thermogenesis) on your metabolism, I'm revealing the exact methods I use with my clients to achieve lasting results. Plus, I'll explain why your scale might be lying to you and what numbers you should really be tracking for true fat loss success.

What you'll learn:

• Why your "why" needs to be stronger than your obstacles and how to build a support system for tough times

• The critical measurements beyond the scale that reveal if you're really losing fat (not muscle)

• How protein timing and fiber sequencing can revolutionize your body's fat-burning potential

• The truth about eating windows and why timing matters more than you think

• Why NEAT movement might be more important than your workout routine for fat loss

• The unexpected connection between sleep quality and your body's ability to burn fat

• Simple "exercise snacks" that can dramatically improve your health markers

Love the Podcast? Here’s what to do:

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• Subscribe to the podcast & leave me a review

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• Expect a personal reply because your voice is so important to me.

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Full show notes: https://www.jjvirgin.com/lose10lbs

7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst

Oxiline bioimpedance scale: https://oxiline.shop/product/scale-x-pro/?ref=mza2ntv

Join my Exercise Snack Challenge: jjvirgin.com/snackchallenge

Vital Choice wild-caught seafood: https://vitalchoice.sjv.io/daKYGy

Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance

Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep

Tape Measure: https://amzn.to/3wQw4Q2

Reignite Wellness protein powder shakes: https://reignitewellness.com/collections/all?filter.p.m.custom.categories=Shakes&sort_by=title-ascending

Track your protein & macros with Cronometer App: jjvirgin.com/cronometer

Episode Sponsors:

Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products

Go to qualialife.com/VIRGINWELLNESS to try Qualia risk free for up to 100 days and code VIRGINWELLNESS for an additional 15% off