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  • The Breakfast Rule That Transformed My Metabolism After 40

    The Breakfast Rule That Transformed My Metabolism After 40
    Feb 23 2026
    How does breakfast timing influence hormones and blood sugar control? In this episode, I break down the exact breakfast rule that transformed my metabolism after 40 by changing when and how I eat my first meal. I explain why timing matters just as much as food quality, how protein-first breakfasts stabilize blood sugar, and why ultra-processed “healthy” breakfasts backfire. I also share the science behind circadian rhythms, morning light exposure, and protein intake so you can train your metabolism to work for you, not against you. What you’ll learn: (02:38) Why eating within an earlier daily window improves insulin sensitivity and metabolic health. (03:31) How morning sunlight exposure activates cortisol and turns metabolism back on. (04:12) Why skipping breakfast is linked to poor blood sugar control. (05:56) How standard “healthy” breakfasts spike glucose and crash energy after 40. (06:49) Why ultra-processed foods drive overeating even when calories are matched. (07:41) How protein before or around workouts boosts lean mass and resting metabolism. (09:08) The exact protein, fiber, and fat formula for a metabolic-friendly breakfast. (14:41) How changing breakfast timing and protein intake reduced cravings and improved recovery. 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%!) Full show notes (including all links mentioned): https://jjvirgin.com/breakfastrule Learn more about your ad choices. Visit megaphone.fm/adchoices
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    22 Min.
  • The Link Between the Gut Microbiome and Our Immune System with Dr. Jeffrey Bland

    The Link Between the Gut Microbiome and Our Immune System with Dr. Jeffrey Bland
    Feb 18 2026
    How do ultra-processed foods change the way your genes behave? In this episode, I talk with my longtime friend and mentor, Dr. Jeffrey Bland, about why ultra-processed foods may be the most dangerous health experiment humans have ever run. We explored how food acts as information—shaping gene expression, immune health, and even how full or satisfied you feel. Dr. Bland, often called the father of functional medicine, brings decades of insight into how modern food systems are quietly rewriting our biology. Dr. Jeffrey Bland is known as the father of functional medicine and has spent over five decades studying how food, lifestyle, and biology shape human health. He’s a prolific educator, researcher, and founder behind multiple institutes, including Big Bold Health, dedicated to personalized and preventive medicine. What you’ll learn: (02:44) Why ultra-processed foods may be the biggest driver of modern chronic disease. (04:32) How food functions as biological information that influences gene expression. (06:49) Why life expectancy is declining despite advances in modern medicine. (09:22) How ultra-processed foods disrupt the gut microbiome and immune system. (17:38) What distinguishes healthy gut bacteria from harmful microbial patterns. (24:39) Why poor satiety from processed foods fuels weight gain and GLP-1 drug use. (28:29) How bitter compounds in natural foods naturally stimulate satiety hormones. (39:39) One simple mindset shift that can immediately improve food choices and health. 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%!) Full show notes (including all links mentioned): https://jjvirgin.com/bold Learn more about your ad choices. Visit megaphone.fm/adchoices
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    50 Min.
  • 6 Free Or Low-Cost Biohacks That Boost Metabolism and Longevity

    6 Free Or Low-Cost Biohacks That Boost Metabolism and Longevity
    Feb 16 2026
    How can free or inexpensive daily habits improve your metabolism and longevity? In this episode, I break down why you don’t need expensive gadgets or a massive biohacking budget to age powerfully. I walk you through six free or low-cost habits that can dramatically improve your metabolism, energy, and longevity when done consistently. This is about majoring in the majors, stacking simple habits, and proving that consistency always beats complexity. What you’ll learn: (01:41) How moving after meals helps regulate blood sugar and reduce glucose spikes. (03:16) Why heat and brief cold exposure can improve recovery and nervous system balance. (04:02) How removing processed foods from your diet improves satiety and metabolism. (04:43) Why morning sunlight and red light at night support circadian rhythm and sleep quality. (06:08) What Julie Gibson Clark’s longevity routine proves about consistency over hardware. (09:12) How habit-stacking movement throughout the day boosts metabolic flexibility. (12:29) Why changing your nighttime lighting environment can improve sleep and aging. 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%!) Full show notes (including all links mentioned): https://jjvirgin.com/6biohacks Learn more about your ad choices. Visit megaphone.fm/adchoices
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    19 Min.
  • Unpacking GLP-1s: A New Approach to Weight Health with Ashley Koff

    Unpacking GLP-1s: A New Approach to Weight Health with Ashley Koff
    Feb 11 2026
    What if the goal wasn't just to lose weight, but to achieve a balanced "weight health ecosystem"? In this episode, I speak with Ashley Koff about how ultra-processed foods, under-fueling, and disrupted hormones have shaped today’s metabolic crisis—and why weight loss alone is the wrong goal. Ashley shares her deeply personal journey and her science-backed framework for understanding weight health, including a clear, honest conversation about GLP-1 medications and how to use them responsibly. Ashley Koff, RD, is the USA Today bestselling author of Your Best Shot (HarperOne) and founder of The Better Nutrition Program (BNP). With over twenty-five years of experience, Ashley’s helped redefine how we approach sustainable, lasting weight health. In her new book, Your Best Shot, Ashley introduces weight-health hormones (GLP-1, GIP, CCK, PYY) and offers the first-ever system for assessing and optimizing these hormones, whether you’re using GLP-1 medication or not. It’s a game-changer for anyone who’s felt stuck, blamed themselves, or been failed by traditional dieting. What you’ll learn: (02:10) Why ultra-processed foods undermine satiety and metabolic health. (08:05) How dieting and under-fueling can damage digestion, hormones, and muscle. (13:40) What “weight health” means and why weight alone misses the real problem. (15:30) How GLP-1 and other incretin hormones regulate appetite, fat storage, bone, and metabolism. (17:45) Why enriched and ultra-processed foods leave the body under-resourced. (21:00) How GLP-1 medications work differently from the body’s natural hormone signals. (24:10) Why fatigue, digestive issues, and muscle loss can happen on GLP-1s when dosing and nutrition aren’t optimized. (30:20) Whether it’s possible to come off GLP-1 medications and what sustainable success actually looks like. 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%!) Full show notes (including all links mentioned): https://jjvirgin.com/yourbestshot → BIOptimizers | Right now, you can save 15% at https://bioptimizers.com/jjvirgin and use the code JJVIRGIN. Learn more about your ad choices. Visit megaphone.fm/adchoices
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    47 Min.
  • FODMAPs Explained: Why Healthy Foods Suddenly Hurt

    FODMAPs Explained: Why Healthy Foods Suddenly Hurt
    Feb 9 2026
    Why do healthy foods suddenly cause bloating and pain? In this episode, I share how one of the most stressful seasons of my life completely changed my gut and forced me to rethink foods I’d eaten for years without issue. I also walk you through how stress disrupted my microbiome, why I used the FODMAP diet as a short-term reset, and how I transitioned back toward a more diverse diet. What you’ll learn: (02:43) Why bloating and food reactions can appear even with a “perfect” diet. (05:27) What FODMAPs actually are and how they affect digestion. (06:57) Why FODMAP foods are not bad but problematic for a compromised gut. (07:44) Which foods are lower FODMAP and easier to tolerate during healing. (09:54) How long to stay on a low FODMAP approach and why it’s temporary. (11:47) How to reintroduce foods safely while rebuilding gut health. (13:50) Why stress management is essential for long-term gut healing. 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%!) Full show notes (including all links mentioned): https://jjvirgin.com/fodmaps Learn more about your ad choices. Visit megaphone.fm/adchoices
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    20 Min.
  • Sarcopenia After 40: Dr. William Evans on Muscle and Aging

    Sarcopenia After 40: Dr. William Evans on Muscle and Aging
    Feb 4 2026
    In your later decades, how can strength training reverse muscle loss? In this episode, I spoke with Dr. William Evans, the scientist who first described sarcopenia, to unpack why muscle loss—not aging itself—is the biggest threat to metabolism, independence, and long-term health. We explored why muscle is far more adaptable than most women realize, even into advanced age, and why traditional measurements like scale weight and lean mass miss the real picture. Dr. William Evans is a muscle researcher, former pharma scientist, and a professor at the University of California, Berkeley, whose work has been cited over 80,000 times. If you’ve ever heard that muscle loss drives aging, chances are it traces back to his research. What you’ll learn: (04:33) How losing muscle directly lowers metabolic rate and increases disease risk. (06:49) Why common body composition tests fail to measure true muscle mass. (07:31) How a new non-invasive muscle test predicts strength, disability, and longevity. (13:32) Why muscle percentage is more predictive than body weight or BMI. (20:55) How neurological changes and inactivity contribute to muscle loss after 30. (23:37) Why strength and power training are essential for preserving fast-twitch fibers. (30:49) How protein intake and resistance training protect muscle during weight loss. 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%!) Full show notes (including all links mentioned): https://jjvirgin.com/drevans Learn more about your ad choices. Visit megaphone.fm/adchoices
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    59 Min.
  • Exercise Myths That Sabotage Metabolism After 40

    Exercise Myths That Sabotage Metabolism After 40
    Feb 2 2026
    How can outdated workout myths keep you exhausted and inflamed? I’m calling out the exercise myths that once worked for me—but quietly stopped serving women after 40. In this episode, I break down why harder workouts, fasted training, and low-protein mornings can sabotage metabolism, energy, and recovery. Then I share what actually works now, when exercise and nutrition are aligned with your biology instead of fighting it. What you’ll learn: (02:38) How circadian rhythm and meal timing influence insulin sensitivity and energy. (03:31) Why morning light exposure helps turn metabolism back on. (05:02) What research reveals about breakfast skipping and long-term weight control. (06:49) How ultra-processed breakfasts drive hunger and overeating. (07:41) Why protein before workouts boosts lean mass and recovery after 40. (09:08) The ideal protein-fiber-fat formula for a metabolic breakfast. (14:41) How changing breakfast timing and composition transformed cravings, energy, and workouts. 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%!) Full show notes (including all links mentioned): https://jjvirgin.com/exercisemyths Learn more about your ad choices. Visit megaphone.fm/adchoices
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    21 Min.
  • Understanding How Your Brain ACTUALLY Works with Bizzie Gold

    Understanding How Your Brain ACTUALLY Works with Bizzie Gold
    Jan 29 2026
    Are the invisible emotional patterns from your past the real reason you're stuck in your health or relationships? In this episode, Bizzie Gold and I explore why so many of us stay stuck in patterns that no longer serve us, and why that doesn’t mean there’s anything wrong with you. We unpack how early conditioning shapes perception, behavior, and self-deception, and how those patterns can be decoded and rewritten at any age. Bizzie brings a refreshingly direct, data-driven perspective that challenges traditional mental-health narratives and opens the door to real, lasting change. Bizzie Gold is a behavior futurist and serial entrepreneur who’s not afraid to challenge what we’ve been told about mental health. She created the Break Method to decode brain patterns and help people stop circling their pain and finally change for good. What you’ll learn: (02:05) Why repeating the same behaviors doesn’t mean you’re broken, but programmed. (05:30) How childhood environments create predictable patterns in perception and behavior. (09:05) Why objective truth is nearly impossible, and how brain patterns distort reality. (14:20) How the “right amount” of early adversity can build resilience and self-trust. (20:40) What brain pattern mapping reveals about self-deception and decision-making. (26:30) How stress and exhaustion pull you back into old behavioral defaults. (32:35) Why opposites attract, and how brain patterns shape relationships. (45:10) Practical ways to interrupt unhealthy patterns and create lasting change. 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%!) Full show notes (including all links mentioned): https://jjvirgin.com/bizzie Learn more about your ad choices. Visit megaphone.fm/adchoices
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    1 Std. und 2 Min.