We've been told for decades that it's impossible to target fat loss and muscle gain at the same time (also known as body recomposition), but that's not entirely accurate. Rather than focusing on just your weight, you need to know what that weight is made up. If you're tired of the weight-loss roller coaster and ready for a more effective strategy, this episode is for you.

Today, we delve into the critical role of protein, why lowering your sugar impact is essential, and the importance of movement, including resistance and HIIT training. Plus, I share my husband's jaw-dropping transformation as a testament to the power of these strategies. So, if you're looking to make a lasting change to your body composition, you won't want to miss this episode!

FULL show notes: https://www.jjvirgin.com/recomp

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

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

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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://pubmed.ncbi.nlm.nih.gov/31481039/

In this episode of Well Beyond 40, I had the pleasure of sitting down with Ashley Koff, a registered dietitian with over 25 years of experience in personalized nutrition. We dove deep into the world of GLP-1, a hormone that plays a crucial role in regulating appetite, insulin, and leptin. Ashley shared her insights on how to optimize your body's natural production of GLP-1 and when it might be appropriate to consider GLP-1 agonist medications like semaglutide and tirzepatide (Ozempic, Wegovy, Mounjaro, etc).

We also discussed the importance of working with a qualified practitioner when considering these medications, as they can have significant effects on your metabolism and overall health. Ashley emphasized the need for a comprehensive approach that includes nutrition, lifestyle changes, and regular monitoring to ensure the best possible outcomes. Whether you're looking to improve your metabolic health, manage your weight, or simply feel your best, this episode is packed with valuable information you won't want to miss!

FULL show notes: https://www.jjvirgin.com/koff

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Get Ashley’s GLP-1 Optimizer Guide

We all know the frustration of trying to shed those stubborn pounds, especially as we age. But what if I told you that you don't have to overhaul your entire life to lose fat and reclaim your health? In this episode, I'm sharing five simple changes you can make to your daily routine that will help you hit your weight-loss goals more sustainably. From the power of post-meal walks to the surprising impact of sleep on your waistline, these little hinges can swing big doors when it comes to your health.

I'll also dive into the importance of monitoring your progress with the right tools and reveal the one simple habit that can boost your fat-burning potential by up to 30%. Plus, I'll share my top five exercises for maximizing fat loss, whether you're working out at home or at the gym. Trust me, you won't want to miss this episode packed with practical tips and game-changing insights. Tune in now and let's start swinging those hinges towards a healthier, happier you!

FULL show notes: https://www.jjvirgin.com/5changes

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Use my Eat Protein First Calculator: http://jjvirgin.com/proteinfirst

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

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Study: Effects of a 12-week walking intervention on circulating lipid profiles and adipokines in normal weight and abdominal obese female college students: https://www.sciencedirect.com/science/article/pii/S1728869X23000266

Study: Relationship Between Sleep Quality and Quantity and Weight Loss in Women Participating in a Weight-Loss Intervention Trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4861065

Study: Effects of circuit-based exercise programs on the body composition of elderly obese women: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3526879/

Study: Weighing everyday matters: Daily weighing improves weight loss and adoption of weight control behaviors: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380831/

Study: Increased Hydration Can Be Associated with Weight Loss: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/

In this eye-opening episode, I sit down with Chip Conley, founder of the Modern Elder Academy and author of Learning to Love Midlife: 12 Reasons Why Life Gets Better with Age. Chip shares his insights on embracing the power of midlife and reframing the way we think about aging. We dive into the concept of the "modern elder" and how combining curiosity and wisdom can lead to a more fulfilling life.

Chip introduces the idea of "middle essence," the midlife equivalent of adolescence, and shares strategies for navigating this transformative period. He also discusses the three stages of transitions and offers practical advice for coping with each stage. We explore the importance of cultivating purpose, harvesting wisdom, and maintaining social connections as we age.

If you're in your 40s, 50s, 60s, or beyond and looking for inspiration and guidance on making the most of this exciting chapter of life, this episode is for you. Chip's insights will help you shift your mindset, embrace your potential, and thrive in midlife and beyond.

FULL show notes: jjvirgin.com/lovemidlife

Learning to Love Midlife: 12 Reasons Why Life Gets Better with Age: https://amzn.to/3ISQ8UP

Chip’s Commune course: Thriving Through Midlife & Beyond with Chip Conley https://www.onecommune.com/thriving-through-midlife-and-beyond-with-chip-conley-free-pass-sign-up

JJ’s Commune course: Age Powerfully with JJ Virgin: https://www.onecommune.com/age-powerfully-jj-virgin-free-pass-sign-up

In this enlightening episode, I sit down with my brilliant friend Dr. Richard Johnson to unpack the mysteries of weight gain and explore the unifying theory that brings all the current hypotheses together. We dive into four major diet theories about why it's so hard to lose fat, and how certain foods—especially fructose—can sabotage your metabolism and health even if you're restricting calories.

Dr. Johnson shares groundbreaking insights from his research, revealing how fructose impacts fat storage. We discuss the carbohydrate-insulin model, the protein-leverage hypothesis, and how a low-carb diet combined with certain essential nutrients can make a world of difference. You'll also learn about the surprising connection between alcohol and fructose, and how to enjoy alcohol without derailing your progress.

If you're tired of struggling with stubborn weight and want to optimize your metabolism for lasting health, this is a must-listen episode! Dr. Johnson's cutting-edge findings will empower you with the knowledge and tools to finally break free from the dieting rollercoaster and achieve the vibrant well-being you deserve. Don't miss out on this transformative conversation!

FULL show notes: jjvirgin.com/rick

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Dr. Johnson’s book Nature Wants Us to Be Fat: https://www.penguinrandomhouse.com/books/691562/nature-wants-us-to-be-fat-by-richard-j-johnson-md/

I recently decided I wanted to get in the best shape of my life for my 60th birthday. My original goal wasn't even fat loss; I wanted to put on muscle and improve my overall fitness. But in the process of focusing on strength training, optimizing my nutrition, and making some key lifestyle tweaks, I ended up dropping 10 pounds and 5% body fat... without even trying!

In this episode, I'm sharing the surprising mindset shifts and practical strategies that made all the difference. You'll learn why I actually INCREASED my calories at first, the reason I had to stop working out fasted, how changing my lazy evening wine-and-Netflix routine led to better self-care, and so much more. I'm also revealing the supplements I never skip even when I travel, and the metrics I track to make sure I'm building muscle and losing fat.

If you're looking for motivation and guidance to get fit and feel your best at any age, this is the episode for you! It's not about restriction or doing anything extreme, it's about consistency, nourishing your body, and making sustainable lifestyle upgrades. I can't wait to share what I've learned with you!

FULL show notes: jjvirgin.com/5things

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