Well Beyond 40

XX Brain and Brain Food books by Dr Lisa Mosconi

Smoothie Guide

Dark Chocolate Avocado Mousse recipe

Lemon-Aid recipe

JJ Virgin Extra Fiber

High Fiber Food List

Beans and lentils (13-16 grams per cup)

Artichokes (10 grams per cup)

Berries (8 grams per cup)

Avocado (7 grams per cup)

Broccoli (5 grams per cup)

Chia seeds (5.5 grams per Tbsp)

Cooked quinoa (5 grams per cup)

Brussels sprouts (4 grams per cup)

Rolled oats (4 grams per cup)

Apples (2.6 grams per cup)

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Published 2020-05-29

What Should I Eat After Working Out? with JJ Virgin

9 min

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It’s time for another Q&A! In today’s episode, JJ answers a question regarding if protein shakes are a good idea after resistance training. She’ll talk about things you should be focused on to get the best results from your workouts, and supplements that are important to include if you’re hitting it hard. Stay tuned to hear JJ’s opinion.

Episode Play-By-Play

[0:30] Adrienne Lopresti asks, “After heavy resistance training, do you recommend a recovery protein shake?”

[1:13] Instead of the timing of your diet, these are the things you should focus on.

[2:08] These supplements are really important to anyone over the age of 35 or under any kind of stress.

[4:52] You don’t ever want to go do a hard workout in this condition.

Mentioned in this episode:

Dr. Alan Christianson

Ben Greenfield

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Published 2020-05-27

How a Low-FODMAP Diet Can Help Your Digestion with Julie Matthews

28 min

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Julie Matthews is a researcher and author specializing in complex neurological, immune, and digestive disorders. Today she and JJ discuss how a diet low in FODMAPs can help relieve digestive issues. Listen as Julie explains exactly what FODMAPs are and the best way to get started on a low-FODMAP diet while the body heals, as well as how long you should follow a low-FODMAP diet and when to start reintroducing foods. Julie also provides some sample menus to show how simple it is to swap out foods that may be triggering digestive symptoms. Join JJ and Julie for this very informative episode!

Freebies From Today’s Episode

Get Julie’s free guide by going to jjvirgin.com/fodmaps.

Main Points From Today’s Episode

FODMAPs in an acronym that stands for different fermentable carbohydrates. By following a diet that’s low in FODMAPs for a period of time, digestive symptoms can be improved in many folks.
Once someone has followed a low-FODMAP diet for a period of time, the different categories of FODMAPs can be added back in, one at a time. When reintroducing foods, you’ll want to track your symptoms to see how you feel.
The intention of a therapeutic diet is not permanent. The foods that can cause a reaction need to stay out of the diet while the body heals.

Episode Play-By-Play

[4:24] Introducing Julie and how she got into FODMAPS with a focus on autism

[5:38] What are FODMAPS and how can you tell if you have an issue with them?

[6:25] Some effects on the digestive system if you eat foods high in these fermentable carbs

[7:08] Examples of foods in each of the FODMAP categories.

[8:23] JJ asks if someone will react to all categories, or just one, or a few?

[9:00] How to determine which of the FODMAP categories you are sensitive to

[11:25] A walk through of a low-FODMAP diet, what you might eat

[12:27] After removing foods, how to start gradually reintroducing foods

[13:57] If you have a small reaction, do you keep eating that food?

[15:00] Can you condition your gut by eating small amounts of food every day?

[16:15] If you discover a sensitivity, is it forever? Or is it possible to reintroduce after healing for a while?

[16:50] The intention of a therapeutic diet is not permanent, it’s to give the body a break and provide it time to heal.

[18:20] These things may have an effect on the body’s ability to tolerate a type of food.

[19:05] A couple of sample low-FODMAP meals

Action Step: Do the JJ Virgin 7-Day Challenge and after, if you’re still having problems, consider a low FODMAPS diet.

Mentioned in this episode:

Nourishing Hope for Autism

7 Day Challenge

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Published 2020-05-23

How to Avoid the Most Common Protein Shake Mistakes with JJ Virgin

26 min

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JJ has been drinking protein shakes for over 25 years. She gives the rundown on the trifecta of fat, fiber and protein you should always have in your shakes, and talks about the absolute no-nos. She’ll talk about the size of your smoothies and give some great examples of the ingredients and sources that are vital to keeping your body well-fed so you can go 4-6 hours between meals. Listen today as JJ “shakes things up!”

Freebies From Today’s Episode

Get JJ’s free recipes and ideas by going to jjvirgin.com/perfectsmoothie.

Main Points From Today’s Episode

Protein shakes are a great way to start your day. But there are a lot of misleading ideas about what is good to put into one.
As a meal replacement, you need to make sure you’ve got the trifecta of healthy fats, fiber and protein.
Another easy misunderstanding is how much smoothie you should drink to be considered a meal. Most people make their drinks way too small.

Episode Play-By-Play

[0:40] What to do and what not to do when making protein shakes

[1:37] The link between starting your day with a meal replacement shake and weight loss

[2:20] Benefits of starting your day with a protein shake

[5:00] First, don’t use these ingredients in any smoothie or shake

[6:45] These are the best ingredients to add

[7:45] Use these liquids instead of juice, dairy or water

[9:10] Smoothies are meal replacements, make sure yours are big enough.

[10:10] Don’t use these sources of protein powder

[11:35] Bulk up on this ingredient in your smoothies, however, increase to 35-50 grams slowly

[13:05] You really need to make sure the healthy version of this ingredient gets into every smoothie.

[15:00] List of protein ingredients, including vegan or plant-based

[16:20] Watch out for these ingredients when buying protein powder

[16:50] List of some fiber ingredients - cacao nibs, avocado, fruits, chia seeds, flax seeds, leafy greens, JJ Virgin Extra Fiber

Action Step:

Make your shakes with clean, lean protein, healthy fats and fiber.
Make sure your shake is at least 20 oz.

Mentioned in this episode:

JJ Virgin Three-in-One Sprinkles

Dr. David Perlmutter

Sugar Impact Diet

JJ Virgin Paleo-Inspired All-In-One Shake

JJ Virgin Plant-Based All-In-One Shake

Smoothie Guide

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Published 2020-05-22

The Truth About Diets & Gastric Bypass Surgery with JJ Virgin

10 min

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It’s time for another Q&A! JJ answers a question from a listener wondering if The Virgin Diet is effective for people who have had failed gastric surgeries. She’ll cover the basic lifestyle changes that will help anyone who wants to take charge of their health. Developing good habits is a must, as is continuing those habits after you’ve reached your goals. Ready to get started on a new, healthier you? Listen now for some great JJ tips and advice!

Episode Play-By-Play

[0:45] ImperfectShark3 asks if The Virgin Diet can help people who have had failed gastric surgeries.

[1:00] Obesity is not about you being a bad human; obesity is your metabolism not working due to one or more of these many factors.

[2:21] Diets do work...You need to ask yourself the following questions to find out the best type of diet that will work for your body.

[3:10] Before you begin a focused diet, you can start by adding or swapping these foods.

[3:43] Once you’ve done that, begin taking out things that are toxic.

[4:00] Figure out which foods your body doesn’t tolerate well (The Virgin Diet)

[4:20] Figure out where these things are sneaking in and get them out (Sugar Impact Diet)

[4:50] Start adding in movement.

[4:57] This is a process, you didn’t get here overnight.

Mentioned in this episode:

Sunlighten Sauna

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Published 2020-05-20

Improving Your Intuition to Develop Healthier Habits with Razi Berry

37 min

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Razi Berry, expert in naturopathic medicine, joins JJ today, discussing how being disconnected from ourselves and others has impacted our ability to hear what our bodies are telling us. Because we don’t have that communication, we make choices based on outside influences for when and how much to eat. Doing a few key exercises and eating foods that feed the emotional centers in our brains can improve body intuition, thereby improving our health. Listen to this wonderfully enlightening episode now!

Freebies From Today’s Episode

Get Razi’s free Secret to Unlocking Your Intuition by going to jjvirgin.com/intuition.

Main Points From Today’s Episode

Being disconnected from our bodies has impacted our ability to self-regulate. Disconnecting is the basis for many eating disorders.
Improving our intuition can help us get healthier. Lack of listening affects our ability to know when and how much we should eat.
Doing a few exercises each day can help you reconnect with your body. You’ll improve your ability to hear the signals your body is giving you to make better choices.

Episode Play-By-Play

[5:30] How Razi got to the point she is at now

[8:00] Naturopathic medicine operates on the idea that your body heals itself when you supply it with this.

[8:50] Eating disorders result from a disconnection from your body.

[9:44] Why are people so disconnected from their bodies that they don’t associate what they’re doing with putting their body in harm?

[11:55] When we don’t use our senses, they atrophy, including our ability to recognize the inner voice of our own bodies.

[14:05] Instead of listening to our own bodies, we let outside influences, like time and Google dictate what time to eat, what to eat, and how much to eat.

[16:00] A definition of chemosense; our sense of smell isn’t only in our nose.

[17:10] How can we reconnect, strengthen that intuition?

[17:51] A few exercises to increase our sensitivity and our sensibility

[19:01] What you do with your body translates to this system

[20:15] Doing these few exercises helps increase your interoceptive accuracy.

[21:00] Certain foods have similar effects on our brains.

[24:28] We need to get back to trusting ourselves.

[25:50] Why Razi called her podcast Love is Medicine

[27:20] Women are caretakers, we need to remember that we are the first person we should be taking care of.

Action Step: Connect back into your body and truly listen. For example, only eat when you’re truly hungry, not because you were triggered by a suggestion or because of the time on the clock. And, think of ways you can connect more to others in your life.

Mentioned in this episode:

Love is Medicine website (blog)

Love is Medicine Podcast

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Published 2020-05-16

Exploring the Best Healthy Sugar Alternatives with JJ Virgin

36 min

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Today JJ discusses what sugar does to your body. She’ll review different types of sweeteners, including natural and artificial options, and give her opinion on each. Tune in to find out what JJ thinks about sweeteners like table sugar, aspartame, and saccharin, as well as options like stevia, monk fruit, and sugar alcohols. JJ shares the reasons why you might want certain sweeteners in your life, and why you want others out pronto!

Freebies From Today’s Episode

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

Main Points From Today’s Episode

Sugar is an absolute no-no. Here are some alternatives that can be safely incorporated instead.
As a nation, our sugar intake has increased dramatically. As a direct result, our levels of obesity and illness have also increased.
There are some safe and beneficial sugar alternatives. However, we must limit the amount of sweeteners we consume, healthy or not.

Episode Play-By-Play

[4:30] Many people have questions about sugar alternatives.

[5:00] While the glycemic index was a good start, what we need to focus on is how sugar and alternatives affect this

[6:22] What sweeteners you should absolutely not be using

[7:14] These diseases and illnesses are made significantly worse by consuming sugar

[8:05] Control your sugar intake, any food you eat should have this many grams or less of sugar

[8:45] If an alternative sweetener is all-natural, does that mean it’s good for you?

[9:35] Fructose can only be metabolized by the liver, which will turn it into this

[11:00] The impact of drinking one diet soda a day

[12:07] When you eat sweet, you crave this

[13:28] Artificial sweeteners cause calorie dysregulation. What is that?

[14:20] Here are some healthier artificial sweetener options

[15:50] Discussing stevia

[17:40] JJ’s thoughts on allulose

[19:54] Discussing sugar alcohols

[21:25] Talking about monk fruit or lo han guo

[23:00] Discussing glycine

[24:14] Two additional options that people don’t usually think of as sweeteners

[27:44] The absolute worst sweeteners that need to be removed from your diet today

[30:45] Make sure you’re eating a trifecta of these types of foods

Mentioned in this episode:

Creamy Chocolate Protein Pudding

Sweet Treats Guide

Sugar Impact Diet

Paleo Pumpkin Brownies

Dark Chocolate Avocado Mousse

KNOW Foods

When Is It Okay to Use Stevia blog

(Stay tuned, these two are still being developed) Pumpkin Almond Cream Cheese Cheesecake Champagne Vinaigrette from Cal a Vie Spa

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Published 2020-05-15

Is Coconut Milk Too High in Saturated Fat? with JJ Virgin

10 min

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One of our listeners asked about saturated fat in coconut milk. JJ explains the importance of having fats in our diet, and the difference between naturally saturated and artificially saturated fats, and how vital a role fat plays in a healthy diet. She also lists foods that contain good saturated fats. Listen in today for this information-packed podcast!

Episode Play-By-Play

[1:06] Isn’t coconut milk too high in saturated fat?

[1:29] Choose oils that have these types of fats

[2:00] You must select these types of saturated fats

[2:55] Good saturated fats can turn bad if this happens

[3:50] It’s important to get a good balance of these 3 things

[4:55] Our bodies actually need a balance of anti-inflammatory and inflammatory foods.

[5:12] Foods that contain good fats: grass-fed beef, wild fish and seafood, raw nuts and seeds, avocado, avocado oil, grapeseed oil, olive oil, pastured egg yolks, coconut and coconut oil.

Mentioned in this episode:

Smoked Paprika Cayenne Roasted Almonds

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Published 2020-05-09

Discover Iceland’s Secrets to Amazing Health & Happiness with JJ Virgin

26 min

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JJ just returned from a fantastic trip to Iceland. She immediately felt energized and happy and calm, and wanted to find out why. The Icelandic people eat very clean and spend a lot of their social time in the hot springs, soaking in the physical and emotional benefits. Listen to find out what we can learn from Icelanders about health and happiness, as well as how to incorporate those healthy habits into your everyday life!

Freebies From Today’s Episode

Get JJ’s free guide Stress Reset by going to jjvirgin.com/iceland (also Mentioned below)

Main Points From Today’s Episode

The Retreat Hotel is built into lava stone on the Blue Lagoon hot springs. The water is rich in minerals and reaches temperatures between 95 and 105 degrees.
Icelanders eat a very clean diet. Their animals eat only indigenous plants, and their produce is grown in greenhouses and so requires no pesticides.
The hot springs have wonderful healing properties. They are also a big part of Icelandic community and socialization.

Episode Play-By-Play

[3:28] JJ stayed at the Retreat Hotel, which is built into the lava rock at Blue Lagoon geothermal waters.

[5:17] In addition to the waters being rich in minerals and sulfur, soaking together is a big part of Icelandic community, sharing time with others.

[5:54] The mineral-rich pools help relieve pain, arthritis, high blood pressure, sleep problems, stress, and skin issues, just to name a few.

[6:30] The drinking water in Iceland is pure, mineral-rich spring water.

[7:05] The water is also silica rich, a key component in collagen creation and which helps with hair, skin, nails, and to build bone density.

[7:18] During her stay, JJ exfoliated with volcanic salts, then used a silica body mask, followed by an algae mask, all great for circulation and detoxification. She also tried out extreme temperature change, steaming in a sauna followed by a cold plunge, and found it super invigorating.

[10:00] The hotel uses only non-toxic cleaners, which leaves the rooms smelling fresh and clean, no chemical or moldy smell.

[11:18] The Icelandic diet has the highest fish consumption in the world. They don’t eat much grain because it has to be imported. Their meat is fed only indigenous plant life.

[14:20] Because of their climate, all veggies are grown in greenhouses, so no pesticides are used.

[15:21] The population is very fit and very happy.

[17:20] Top takeaways

Super, duper clean city. How can we contribute to cleaning up our environment?
Detoxifying on a regular basis
Hot and cold temperature exposure
Attend the gym regularly
Eat as clean as possible
Drink mineral rich clean water from glass containers
Create as clean an environment as you can, reduce your carbon footprint
Look at what you can do to improve your sense of community

Mentioned in this episode:

Retreat Hotel in Iceland

Sunlighten Sauna

Stress Relief Guide

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Published 2020-05-08

Can I Work Out if I’m Fasting? with JJ Virgin

8 min

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It’s time for another Q&A! In today’s episode, JJ answers a listener’s question about fasting and working out first thing in the morning. Tune in as JJ discusses what quality workout you should be striving for, and if you are able to do this while fasting. She’ll offer suggestions on what you can consume before a workout that won’t break your fast. Listen in today for this information-packed podcast!

Episode Play-By-Play

[1:00] A listener asked, “Can I work out in a fasted state?”

[1:30] The answer depends on your ability to do this

[2:00] If you don’t eat or drink anything else, though, this is a great thing to consume before you work out.

[3:00] You should always strive for good form while working out as hard as possible.

Mentioned in this episode:

Does Coffee Break an Intermittent Fast by Mark Sisson

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Published 2020-05-06

Discovering the Link Between Menopause and Alzheimer’s with Dr. Lisa Mosconi

37 min

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World-renowned neuroscientist and neuro-nutritionist Dr. Lisa Mosconi joins JJ today as they discuss a vitally important topic: women’s brain health. Women's brains age distinctly from men's, due in large part to the decline of a key brain-protective hormone: estrogen. Dr. Lisa and JJ discuss the roles of estrogen in the body and the brain, as well as the connection between menopause and the risk of Alzheimer’s disease. Many factors contribute to risk for Alzheimer’s, but a lot of them boil down to inflammation, and adjusting lifestyle can help reduce the risk. JJ and Dr. Lisa also discuss foods that are harmful and foods that are helpful in reducing the risk of Alzheimer’s disease.

Freebies From Today’s Episode

Get Dr. Lisa’s free handout by going to jjvirgin.com/xxbrain.

Main Points From Today’s Episode

Women’s brains are very different from men’s. One interesting way is that women’s brains age differently.
Menopause has a huge impact on the brain. Symptoms associated with menopause don’t start in your ovaries, they start in your brain.
Alzheimer’s disease is caused by many factors. Many of them can be improved by adjusting diet and lifestyle now.

Episode Play-By-Play

[1:00] Talking about women’s brains and how they differ from men’s

[4:15] How Dr. Lisa, as a neuroscientist, got involved in studying women’s brains

[7:55] How different are women’s brains from men’s and how specifically are they different?

[8:55] Men’s brains and women’s brains age differently.

[9:30] Women’s brains are really impacted by this condition that every woman goes through.

[9:50] How is it good that women’s brains are more interconnected?

[11:35] Men go through andropause, the male equivalent of menopause, but the effect on the body is very different.

[13:30] Symptoms typically associated with menopause don’t start in your ovaries, they start in your brain.

[15:00] Sex hormones aren’t related only to reproduction, they’re strongly involved with brain function.

[15:20] Estrogen serves a number of functions that have to do with energy.

[16:30] Dr. Lisa’s thoughts on bioidentical hormone replacement

[17:50] Many factors contribute to risk for Alzheimers, but a lot of them boil down to inflammation, and adjusting lifestyle can help reduce the risk.

[18:30] Some other factors that increase risk

[20:33] Foods that are big no-no’s for your brain health; trans fats (processed foods) are one of the worst, and particularly bad for women.

[22:02] 3 key nutrients for women’s brains and some of the best places to find them

[28:04] Eating this food once a week has been associated with a later onset of menopause.

[29:30] You can’t unscramble an egg. Take prevention measures now to prevent Alzheimer’s later. Don’t wait too long to begin.

[30:45] How you can incorporate lessons from today’s topic in your life

Mentioned in this episode:

The XX Brain

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Published 2020-05-02

Why Taking Vitamin D Is So Essential to Your Health with JJ Virgin

26 min

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Today JJ discusses how vitamin D helps your body perform at its best. She lets you know how much vitamin D you should be taking, ways you can get this super hormone into your system naturally, and how to determine how much you should be taking when you supplement. She’ll also talk about what foods contain vitamin D, and which vitamin you should always take along with it. Tune in today for this informative episode.

Freebies From Today’s Episode

Get JJ’s guide, The Top 7 Immune-Boosting Tips: How to Stay Healthy All Year Long by going to jjvirgin.com/vitamind.

Main Points From Today’s Episode

Vitamin D is vital to your good health. It affects your body, mind and attitude.
Vitamin D plays a big part in your body’s ability to lose weight. It controls insulin sensitivity, and makes it easier to burn fat.
Make sure to test your levels. If you’re not getting enough of this important vitamin, supplement and make sure to test twice yearly if you live in a climate with major weather changes.

Episode Play-By-Play

[1:27] Some of the benefits of Vitamin D in your body

[2:40] First, strong bones and teeth need calcium, but do you know how vitamin D helps?

[3:56] Do you know which vitamin you must take with vitamin D, and why?

[6:01] Second, vitamin D is produced by exposure to the sun, and in winter there is a lot less sunshine.

[7:00] Depending on this factor, you will need to adjust your intake of vitamin D

[7:30] Third, vitamin D boosts your immune system, and here’s how

[8:55] Check your vitamin D levels by having this test performed by your doctor

[9:45] Fourth, vitamin D is actually a hormone. It can help with your mood and improve symptoms of depression.

[11:54] Fifth, vitamin D helps make your weight loss easier.

[12:30] How vitamin D helps support insulin sensitivity, and the importance of insulin sensitivity in fat burning

[13:41] Six, vitamin D helps you maintain a healthy heart.

[14:50] Vitamin D helps with healthy muscles.

[15:45] What are some reasons we aren’t getting enough vitamin D?

[17:23] Foods that contain vitamin D - fatty fish (salmon and sardines), cheese (if not dairy intolerant), beef liver (grass fed), mushrooms, and egg yolks (pastured).

[19:00] It’s not always easy to get your vitamin D through food or sunshine, so supplement.

Mentioned in this episode:

Top 7 Immune-Boosting Tips: How to Stay Healthy All Year Long

Warrior Mom

Miracle Mindset

You Are Stronger Than You Think movie

Dr. Holick’s information on vitamin D

Vitamin D Plus supplement by JJ Virgin

25-hydroxy vitamin D test Lab IQ

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Published 2020-05-01

What Type of Magnesium is Best? with JJ Virgin

7 min

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It’s time for another Q&A! A listener asks JJ, “What type of magnesium do you recommend?” Magnesium serves the body in many different ways, and this is what dictates which type of magnesium you should be taking. Listen in today for this information-packed podcast!

Episode Play-By-Play

[0:35] From Kathleen F in SD, “What type of magnesium do you recommend?”

[0:56] Benefits of magnesium in the body

[1:40] What type of magnesium you should use depends on what you need it for. Magnesium for constipation requires a different formula than magnesium for helping you sleep.

Mentioned in this episode:

Magnesium oxide, hydroxide, citrate, ascorbate (constipation)

Magnesium chelate, bisglycinate (calming & sleep)

Magnesium malate (muscle aches)

Magnesium glycinate, threonate (brain health)

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Published 2020-04-29

How to Optimize the Circadian Rhythm of Your Fat Cells with Dr. Fiona McCulloch

27 min

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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

Fat cells are affected by circadian rhythms. They perform very different tasks in the morning than they do at night.
Fat cells do more than just store excess weight. They play an important role in many different processes in the body.
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

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Published 2020-04-25

Prebiotics are Great Fertilizer for Your Gut by JJ Virgin

23 min

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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

Prebiotics feed your good gut bacteria. Having a healthy gut microbiome affects many systems in your body.
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.
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:

J J Virgin Official Facebook page

Dark Chocolate Coconut Fiber Bars

Pique Tea

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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Published 2020-04-24

How Much Sugar is Okay to Eat in a Day? with JJ Virgin

8 min

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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:

Breakthrough Carb Intolerance Online Program

SID Plate

Sugar Impact Diet

The Powerful Truth About Whether You Should Snack blog

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Published 2020-04-22

Healthy Back: The Best and Worst Things to Do with Emily Lark

30 min

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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

One of the worst things to do for your back is rest it. Movement and exercise is a better answer.
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.
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:

Back to Life - The Complete Healthy Back System

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Published 2020-04-18

How to Live A Longer, Better Life with JJ Virgin

32 min

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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

Living to a ripe, old age shouldn’t be your only goal. You should be striving for a high-quality second half.
Put these 9 habits into regular practice. Your health and your mental clarity will improve by leaps and bounds.
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: