As someone who's spent decades helping women over 40 reclaim their energy and vitality, I'm pulling back the curtain on my real morning routine—the one that keeps me energized, focused, and in peak shape without fancy gadgets or hours of time. Forget those intimidating four-hour morning routines you see on social media; I'm sharing the science-backed habits that take just 15 minutes but create dramatic shifts in your physiology for the entire day. This energizing low cost morning routine includes everything from gratitude practices that activate your parasympathetic nervous system to budget-friendly contrast therapy using your own bathroom—strategies that work for busy women who want maximum impact with minimal time investment. You'll discover why starting with intention instead of your phone changes everything, how a simple protein-packed smoothie sets your metabolic tone, and the affordable biohacks that deliver the same benefits as expensive equipment. The best part about this energizing low cost morning routine is that you probably already have everything you need in your home right now.   What you’ll learn: The four daily affirmations that set your emotional tone before the chaos begins Why checking your phone first thing sabotages your entire day's energy How to create contrast therapy benefits using just your bathroom (no expensive equipment needed) The science behind morning light exposure and its impact on metabolism and circadian rhythm Strategic supplement timing that maximizes workout performance and recovery Why hitting 40 grams of protein at breakfast prevents the blood sugar rollercoaster Budget-friendly alternatives to expensive biohacking tech that deliver the same results How this energizing and low cost morning routine creates massive physiological momentum for women over 40 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/morningroutine Learn more about your ad choices. Visit megaphone.fm/adchoices

"Our goal is to get you to the point where you can tolerate more foods with less pain and you can live your life. You can go on vacation and you can have some chips and guac or whatever, and you can be okay." - Hannah Aylward Hannah Aylward's journey from chronic gut dysfunction to functional gut health practitioner mirrors what so many of us experience in our 40s and beyond - doing everything "right" yet still struggling with mysterious digestive issues. Her story resonates deeply because she discovered that healing isn't just about elimination diets or avoiding certain foods forever. It's about getting to the root cause of the root cause. Hannah shares why gut problems are more prevalent than ever, how stress, toxin exposure, and even birth control pills contribute to digestive dysfunction, and most importantly, how to actually heal your gut so you can enjoy food freedom again. This conversation will shift your perspective from fearing foods to understanding that your body can become resilient enough to handle life's imperfections while maintaining optimal health. What you’ll learn: Why gut problems are more prevalent now than ever, including the role of chronic stress, environmental toxins, and hormonal disruptions The advanced functional testing that reveals what's really happening in your digestive system beyond basic elimination diets How to distinguish between true food sensitivities and underlying gut dysfunction that makes you reactive to healthy foods The connection between gut health and seemingly unrelated symptoms like brain fog, skin issues, anxiety, and thyroid problems Why popular dietary trends like low FODMAP, carnivore, and extreme restriction often miss the mark for long-term healing The role of microbiome diversity and specific beneficial bacteria like Akkermansia in maintaining gut barrier function How to address SIBO, leaky gut, and fat maldigestion without relying solely on prescription antibiotics A balanced perspective on controversial topics like oxalates, histamines, and lectins - and when restriction might actually be harmful 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/hannah Learn more about your ad choices. Visit megaphone.fm/adchoices

Women over 40 face a perfect storm when it comes to protein - we're losing muscle mass, dealing with anabolic resistance, and juggling life demands that make proper nutrition feel impossible. I've cracked the code on hitting my daily protein goals without the boring chicken breast routine, and I'm sharing exactly how I do it. From my morning smoothie hacks to my favorite grass-fed steaks with pluck seasoning, I'll walk you through my real-world strategy for getting 0.7 to 1 gram per pound of target body weight. This isn't about restriction - it's about building the foundation for aging powerfully while actually enjoying your food.   What you’ll learn: Why protein needs increase dramatically after 40, and the science behind anabolic resistance My exact daily protein formula and how to calculate your target intake Strategic meal timing, including the importance of "bumper meals" at breakfast and dinner Creative ways to boost protein without relying on plain chicken and boring powders Plant-based and animal-based protein combinations that actually taste amazing Simple batch cooking strategies and travel hacks for consistent protein intake How to use protein powders, collagen, and essential amino acids effectively The role of digestive enzymes in maximizing protein absorption as we age 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/whentoeatprotein Learn more about your ad choices. Visit megaphone.fm/adchoices

"I knew that a negative body was not gonna heal properly. I knew I had to find a way to put my big girl pants on and fight for this." - Nicole Eggert When former Baywatch star Nicole Eggert discovered a golf ball-sized lump in her breast at 51, her world shifted in ways she never imagined. What began as devastating news became an unexpected journey of transformation, self-love, and profound awakening. Nicole's raw honesty about her breast cancer diagnosis reveals the power of early detection - and how a health crisis can become life's greatest teacher. From throwing out toxic beauty products to embracing spiritual healing practices, she's redefining what it means to truly care for yourself after 40. Her story isn't just about surviving cancer; it's about discovering that your body isn't your enemy, but your greatest ally in life.   What you’ll learn: The critical importance of breast self-exams and why mammograms aren't always enough for dense breast tissue How to shift from self-criticism to body appreciation, especially during health challenges The connection between unprocessed trauma, stress, and hormone-driven cancers Why reading ingredient labels and eliminating toxins from beauty products matters more than you think The surprising link between alcohol consumption and estrogen levels in women How spiritual practices like meditation and energy healing can support physical recovery Why perfectionism in health routines can backfire and the power of the "B-plus" approach The mindset shifts that happen after 50 and how to embrace fearlessness in midlife 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/eggert Learn more about your ad choices. Visit megaphone.fm/adchoices

I'm breaking down everything you need to know about creatine - the game-changing supplement that's not just for bodybuilders anymore. As women over 40, we're dealing with changing metabolism, declining muscle mass, and energy dips that can make us feel like we're fighting an uphill battle. But here's what I've discovered: creatine isn't just about gym performance. It's your cellular battery booster that can sharpen your brain when you're sleep-deprived, help you recover faster from workouts, and even ease jet lag struggles. I'm sharing why I wish I'd started taking it decades ago, the crucial difference between creatine HCL and monohydrate (hint: one causes bloating, the other doesn't), and exactly how to dose it for maximum benefits without the side effects. Plus, I'm revealing my personal protocol for high-stress days, travel, and those nights when sleep just doesn't happen - because let's be real, life after 40 throws us curveballs and we need our energy to keep up.   What you’ll learn: Why creatine is crucial for women over 40 and how it functions as your cellular battery booster The significant difference between creatine HCL and monohydrate forms and why absorption rates matter Proper dosing protocols for foundational use, intense workouts, and high-stress situations How creatine benefits brain function, focus, and mood - especially during sleep deprivation What to expect when starting creatine and how to monitor your progress with body composition Why creatine can help with jet lag, time zone adjustments, and travel recovery The connection between creatine and muscle definition, plus why slight weight gain is actually beneficial How to use creatine strategically for better workout performance and faster recovery 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/ultimatecreatineguide Learn more about your ad choices. Visit megaphone.fm/adchoices

"Most women think it's their problem, their flaw, that they need to be better or different. But no, you're not broken. You just didn't get an education." — Dr. Kelly Casperson I was blown away by my conversation with Dr. Kelly Casperson, a board-certified urologic surgeon who's on a passionate mission to educate women about their bodies, hormones, and sexuality. As one of the rare female urologists who specializes in menopause and sexual medicine, Kelly opened my eyes to how dramatically our society has failed women when it comes to education about our bodies. We dove deep into the truth about testosterone for women (yes, we need it!), the life-changing benefits of vaginal estrogen that no one talks about, and why "responsive desire" is completely normal. Kelly brilliantly reframes hormones as "neuro hormones" rather than just "sex hormones," revealing how essential they are for brain health, bone strength, and overall well-being. Her approach combines medical expertise with a refreshing emphasis on empowerment – giving women the knowledge to advocate for what they need during perimenopause, menopause, and beyond.   What you’ll learn: Why responsive sexual desire is completely normal for women (and why spontaneous desire is often a myth) How testosterone affects women's health and wellbeing beyond just libido The surprising benefits of vaginal estrogen that doctors rarely discuss Why the way we label hormones as "sex hormones" rather than "neuro hormones" impacts treatment How menopause affects everything from bone density to brain health The importance of prioritizing intimacy in relationships and practical ways to do it Why women need to be educated and empowered about their hormones to make informed choices 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/drkelly Learn more about your ad choices. Visit megaphone.fm/adchoices

Your body is wired for survival, not aesthetics, and the moment you lose weight, it fights back with everything it's got. I've seen too many women in their 40s, 50s, and beyond lose significant weight only to watch it creep back on—sometimes leaving them worse off than when they started. The harsh reality is that your metabolism can drop 5-20% lower than it should be after weight loss, your hunger hormones go haywire, and your body literally pushes you to overeat. But here's what the National Weight Control Registry has taught us about the people who successfully keep weight off: they don't just maintain—they continuously evolve their approach. They move more, eat consistently, track their progress, and most importantly, they transform their identity from someone who lost weight to someone who lives like a naturally lean person. The secret isn't perfection; it's understanding that staying where you want to be requires different strategies than getting there in the first place.   What you’ll learn: Why your metabolism drops more than expected after weight loss and how to combat metabolic adaptation The specific exercise requirements for successful weight maintenance (hint: it's more than you think) How to navigate hunger hormones that sabotage your efforts and practical solutions to stay satisfied The controversial daily habits that 80% of successful maintainers practice consistently Why tracking and monitoring become even more critical in maintenance than during weight loss How to shift your identity and lifestyle to match your new body composition goals The role of sleep and stress in weight regain and how to protect your progress When to seek help if your weight starts creeping back up despite doing everything right 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/keepweightoff Learn more about your ad choices. Visit megaphone.fm/adchoices

"Chemicals are actually more dangerous at low doses than high ones... they're small amounts, but they're able to do a lot with the size and concentration and power of what they are." – Dr. Aly Cohen I invited back triple board-certified physician Dr. Aly Cohen to tackle the intimidating world of environmental toxins. As a rheumatologist, internist, and integrative medicine specialist, she brings a uniquely practical approach to a topic that can feel overwhelming. What I love about Aly's perspective is her emphasis on making reasonable, sustainable changes rather than attempting perfection. We explored how these small daily exposures accumulate in our bodies over time, the biggest offenders to focus on first, and her practical four-step process for reducing your toxic load without driving yourself crazy. If you've ever felt paralyzed by information overload about toxins, this conversation offers a refreshingly sane roadmap to better health.   What you’ll learn: Why low-dose chemical exposures can be more dangerous than acute exposures and how they accumulate over time The "Four A's" approach to detoxification that makes reducing toxins manageable Which toxin sources make the biggest impact on your health (and should be addressed first) How clean food and water choices can immediately remove thousands of harmful chemicals from your daily exposure The powerful connection between toxins and weight challenges, including how toxins can prevent weight loss Why filtering your water is one of the highest-impact changes you can make Simple travel hacks to reduce your toxic load even when away from home The importance of adding in foods and practices that support your body's natural detoxification 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/aly Learn more about your ad choices. Visit megaphone.fm/adchoices

I was shocked when my dentist connected my bleeding gums to low estrogen – the same culprit behind my achy joints and poor recovery! This revelation unlocked my understanding of what Dr. Vonda Wright calls the "Musculoskeletal Syndrome of Menopause." If you're waking up feeling stiff, experiencing joint pain, or noticing your body doesn't bounce back like it used to, you're not crazy or broken – you're experiencing a natural but manageable part of midlife. Contrary to popular advice, the answer isn't to move less or accept joint pain as inevitable. I'm sharing the science-backed strategies that helped me delay knee surgery for 25 years and recently transformed my debilitating foot pain into pain-free walking, from strength training protocols to regenerative therapies and anti-inflammatory nutrition approaches that actually work.   What you’ll learn: Why joint pain often emerges during perimenopause and menopause (hint: it's about more than just aging) The truth about movement – why "protecting" your joints by moving less actually makes them worse How certain foods can dramatically increase or decrease joint inflammation The critical connection between gut health, inflammation, and joint pain Which supplements have research-backed benefits for joint health (and the specific ones I take daily) Strategies to balance muscle-building against fat gain to protect your joints How regenerative therapies like PRP, stem cells, and cutting-edge treatments can help rebuild cartilage 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/jointhealth Learn more about your ad choices. Visit megaphone.fm/adchoices

"Passionate lovemaking is a mindfulness practice. Even for me now, I have to get in there, connect with my husband, and focus on sensation." – Susan Bratton I sat down with my longtime friend Susan Bratton, intimacy expert to millions and respected sexual biohacker, for a conversation that was even more fulfilling than I anticipated. Susan advocates for all who desire intimacy and passion throughout their entire lives, and she's here to shatter the myth that sexuality diminishes with age. Quite the opposite – she explains how we can experience our most profound pleasure in our 60s and beyond! Susan reveals that studies show people who continue having passionate lovemaking throughout their lifespan live 10 years longer, look 10 years younger, and die significantly happier. We explore how sexual wellness creates a cascade of beneficial neurotransmitters, oxygenates your brain, improves immune function, and releases natural killer cells (think sexual autophagy!). Most illuminating was her revelation that women need 20-30 minutes of arousal time for full engorgement and pleasure potential – a crucial insight many couples miss. Susan emphasizes that healthy sexuality requires both trust/safety AND variety/novelty, and that our bodies continue responding to the moon's cycles even after menopause. For women struggling with self-judgment or uncertainty about their desires, Susan offers practical communication strategies that transform disconnection into ecstatic connection with both yourself and your partner.   What you’ll learn: Why extending your "sex span" directly extends your lifespan and healthspan How women need 20-30 minutes of arousal time for full erectile function and pleasure potential The importance of nitric oxide for sexual blood flow and engorgement as we age Why bedroom communication is the foundation for passionate, connected intimacy How to create a "sex life bucket list" to maintain novelty and excitement with your partner Orgasms are simply learned skills that can be developed at any age The role oxytocin plays in relieving stress and improving overall well-being Strategies for shifting from your busy mind into full-body pleasure 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/bratton Learn more about your ad choices. Visit megaphone.fm/adchoices