Well Beyond 40

I’m showing you exactly how I build a plate to support muscle, fat loss, steady energy, and long-term metabolic health, starting with protein and layering in fiber, smart carbs, and healthy fats. I’ll break down how much protein and fiber to aim for, which food sources I prioritize, how meal timing can affect your results, and how I adjust carbs and fats based on activity and individual needs. Most importantly, I want you to stop thinking of this as another short-term diet and start using it as a simple framework for building meals for life.

Here's what we're covering:

✓ The plate visual you can use every single meal 

✓ Protein, carb, veggie, and healthy fat options that actually work 

✓ The macro math—I'll walk through the calculation so you can dial in YOUR specific numbers 

✓ Why protein first changes everything

 

What you’ll learn:

(05:22) How to build a protein-first plate that supports muscle growth, fat loss, fullness, and better metabolic health.

(08:57) Why the quality of your protein matters and how JJ chooses cleaner animal and plant-based protein sources.

(13:41) How to calculate your daily protein target and why JJ recommends roughly 30 to 40 grams of protein at each meal.

(15:13) Why JJ recommends eating five to ten servings of non-starchy vegetables each day and prioritizing plant diversity.

(18:20) How to work toward at least 30 grams of daily fiber using resistant starch, soluble fiber, insoluble fiber, and prebiotic fiber.

(22:35) What the research suggests about eating more calories earlier in the day and why late-night eating can work against fat loss.

(28:59) How JJ thinks about seed oils, omega-3 and omega-6 fats, inflammation, and choosing cooking oils at home.

(32:33) How to calculate a starting balance of protein, fats, and carbohydrates based on your target weight and activity level.

Ready to transform your results? Grab my recipes and meal ideas at jjvirgin.com/recipes to see these plates in action.

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Subscribe to the podcast. 

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Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me.

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

In this empowering episode, I sit down with expert orthobiologics specialist Dr. Ashu Goyle to reveal how you can protect your joint health and stay active long before pain sets in. We dive deep into how foundational lifestyle habits like gut health and sleep lay the essential groundwork for cellular repair, while cutting-edge therapies like PRP can help preserve cartilage volume. Together, we explore how taking a proactive, preventative approach to your joints empowers you to age powerfully without sacrificing your mobility. 

(00:00) Ancient sports medicine observations reveal how overexercising without recovery can accelerate joint pain and lead to immobility.

(00:48) Gut dysbiosis triggers systemic inflammation by releasing pro-inflammatory chemicals that accelerate joint degeneration.

(01:10) Deep delta and REM sleep activate the body's parasympathetic state to trigger tissue repair and stem cell release.

(01:36) Orthobiologic specialists can utilize your own blood platelets and stem cells to relieve pain and restore joint environment.

(02:14) Regenerative biologic therapies help tilt your body's balance from catabolic tissue breakdown to anabolic tissue building.

(03:07) Standard healthcare models remain largely reactive instead of guiding active adults on preventative joint protection.

(03:29) Unaddressed mechanical imbalances during exercise can silently grind down joint cartilage over time.

(07:08) Platelet-rich plasma therapy concentrates natural growth factors that recruit stem cells directly to joint tissue lacking blood flow.

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

Some of your organs could be aging faster than the rest of your body
Today I’m with functional medicine expert, bestselling author, and repeat guest Dr. Will Cole to explore why your cells may be aging faster than your chronological age suggests. We unpack the everyday factors that can create cellular confusion, from metabolic dysfunction and environmental toxins to disrupted light exposure, chronic stress, and the foods you eat, then explore practical ways to rebuild resilience through nutrition, fasting, nature, sleep, and targeted therapies. Most importantly, I want you to come away knowing that you do not need a perfect routine to change your trajectory because small choices that consistently love your body back can make a powerful difference.
What you’ll learn:
(04:48) Dr. Will Cole shares insights from a Stanford study revealing that one in five adults over age 50 has an organ aging significantly faster than the rest of their body.
(09:50) Why individuals born after 1965 and younger generations like Gen Z are experiencing accelerated cellular aging and biological decline.
(17:39) The major modern drivers of cellular confusion, including environmental toxins, blue light pollution, and unresolved trauma.
(23:52) Key foundational lab markers you should test to accurately evaluate your metabolic health and cellular aging rate.
(26:44) How healthy fats and compounds like C15 protect your cell membranes from cellular fragility syndrome.
(28:31) How xenohormetic plant foods and adversity mimetics train your cells to build true resilience.
(40:15) How to customize your fasting routine to activate cellular recycling pathways without overtaxing your body.
(46:29) The therapeutic benefits, potential pitfalls, and emotional side effects of peptides and GLP-1 agonists.
Love the podcast? Here’s what to do:
Subscribe to the podcast. 
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Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me.
Full show notes (including all links mentioned): https://jjvirgin.com/healyourcells

I’m breaking down why keeping weight off can be much harder than losing it in the first place and what happens to your metabolism, hunger hormones, and body composition after weight loss. I’ll walk you through the habits that successful weight-loss maintainers consistently use, from resistance training and daily movement to protein, fiber, self-monitoring, sleep, and stress management. Most importantly, I’ll show you why lasting results require more than maintaining a number on the scale: they require becoming the person who naturally lives the habits that support a healthy, lean body.
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:
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.
Full show notes (including all links mentioned): https://jjvirgin.com/weightoff

The key to preventing Alzheimer’s begins DECADES before you notice memory problems. 

I’m joined by my longtime friend Dr. David Perlmutter, a board-certified neurologist and bestselling author who has spent decades challenging conventional thinking about brain health. We explore why Alzheimer’s may be less about removing beta amyloid and more about protecting the brain’s immune system through exercise, metabolic health, nutrition, muscle, social connection, and a healthier environment. Most importantly, I want you to walk away knowing that your brain’s future is not something you simply have to accept because your daily choices can help shape how powerfully you age.

 

What you’ll learn:

(04:47) Why the long-standing beta amyloid hypothesis may not fully explain Alzheimer’s disease or lead to meaningful treatment.

(08:07) How microglia act as the brain’s immune cells and can shift between brain-protective and brain-destructive states.

(10:35) Why the biological processes behind cognitive decline may begin decades before noticeable memory problems appear.

(14:00) How maintaining muscle and exercising can support metabolism, mitochondrial function, and the growth and health of brain cells.

(17:50) Which everyday biomarkers, including waist size, blood sugar, insulin, A1C, and blood pressure, can offer clues about brain health.

(21:25) How higher consumption of ultra-processed foods has been associated with substantially greater Alzheimer’s risk in observational research.

(35:48) How inflammation, gut permeability, diet, mitochondria, ketones, and lactate can influence the behavior of the brain’s immune cells.

(46:04) Why air pollution, microplastics, nature exposure, and social connection may all play meaningful roles in protecting the aging brain.

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.

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