WEBVTT 1 00:00:04.931 --> 00:00:11.818 Hey, I'm JJ Virgin, PhD dropout, sorry mom, turned four-time New York Times bestselling author. 2 00:00:12.299 --> 00:00:26.973 As a certified nutrition specialist, fitness hall of famer, and globally recognized leader in health, I'm driven to keep asking the tough questions and use my podcast to simplify the science of health into actionable strategies that help you thrive. 3 00:00:27.674 --> 00:00:29.715 I'd also love to hear your thoughts on the show. 4 00:00:29.795 --> 00:00:30.755 And here's the fun part. 5 00:00:31.296 --> 00:00:36.358 When you send me your review, I'll reply to you using my on-demand virtual me. 6 00:00:36.758 --> 00:00:37.198 That's right. 7 00:00:37.278 --> 00:00:44.082 My team and I created a virtual JJ packed with my books, speeches, and wisdom so I can personally connect with you. 8 00:00:44.302 --> 00:00:45.162 Here's how you do it. 9 00:00:45.682 --> 00:00:48.724 Subscribe and leave an honest review of the podcast. 10 00:00:49.164 --> 00:00:51.025 Take a screenshot of your review. 11 00:00:51.785 --> 00:00:57.186 Text it to 813-565-2627. 12 00:00:57.907 --> 00:01:02.608 That's 813-565-2627. 13 00:01:03.268 --> 00:01:05.568 My virtual JJ will reply directly. 14 00:01:05.928 --> 00:01:08.909 And trust me, this will make your day. 15 00:01:09.309 --> 00:01:13.410 So subscribe now at subscribe2jj.com and text me your review. 16 00:01:14.090 --> 00:01:15.971 Let's keep thriving together. 17 00:01:19.393 --> 00:01:21.915 Welcome, welcome to YouTube Live. 18 00:01:21.955 --> 00:01:25.959 Today, we are talking about midlife health myths. 19 00:01:26.339 --> 00:01:28.921 What's true and what is not. 20 00:01:29.502 --> 00:01:32.864 Now, I'm guessing you've heard all of these before. 21 00:01:33.265 --> 00:01:35.446 Dairy is inflammatory, sometimes. 22 00:01:35.987 --> 00:01:38.169 Your metabolism slows after 40. 23 00:01:38.809 --> 00:01:39.770 Wait till you hear this. 24 00:01:40.491 --> 00:01:42.052 You should skip breakfast. 25 00:01:42.673 --> 00:01:45.635 Hmm, you can't build muscle after menopause. 26 00:01:46.093 --> 00:01:53.817 But what if some of the biggest wellness advice women over 40 are hearing is actually keeping them stuck? 27 00:01:54.198 --> 00:02:08.806 Today, we're gonna be busting the biggest midlife health myths from protein, hormones, fasting, menopause, metabolism, supplements, gut health, and muscle building to what is actually true and what is complete nonsense. 28 00:02:09.046 --> 00:02:15.330 And trust me, there are a few answers that are probably going to surprise you, maybe even shock you. 29 00:02:15.910 --> 00:02:20.574 Okay, I'm gonna grab some of the ones that we didn't get to last time in our live, then take some live. 30 00:02:20.814 --> 00:02:22.695 So here we go, buckle up. 31 00:02:23.136 --> 00:02:30.761 So Kim S6544 says, how do you feel about nuts and seeds to add fiber and protein to a grains and eggs breakfast bowl? 32 00:02:31.042 --> 00:02:35.245 Okay, and then I also got, it relates to reducing belly fat. 33 00:02:35.285 --> 00:02:41.930 I'm not sure what that has to do with that question, but I like to say eat protein first and follow it up with fiber. 34 00:02:42.390 --> 00:02:49.056 Now, what you want to make sure of is that you are getting in your ideal amount of protein for you at each meal. 35 00:02:49.556 --> 00:02:57.423 That's generally about 30 grams at least of animal or 40 grams of plant because you want to get two and a half to three grams of leucine. 36 00:02:58.264 --> 00:03:01.587 So depending on how much you are getting in, right? 37 00:03:02.147 --> 00:03:06.030 So if you are eating eggs for breakfast, here's the reality. 38 00:03:06.411 --> 00:03:09.714 The reality is that you are only going to get, if you eat two eggs, right? 39 00:03:10.234 --> 00:03:12.256 you're going to get about 16 grams of protein. 40 00:03:12.516 --> 00:03:13.516 That is not enough. 41 00:03:14.037 --> 00:03:17.659 If you want to throw in some seeds, that might give you another four grams. 42 00:03:17.719 --> 00:03:27.507 If you want to do nuts and seeds to get enough protein, you'd have to eat a lot of nuts and seeds because they're 85% fat, depending on the seed or the nut. 43 00:03:27.567 --> 00:03:29.768 It's anywhere from 50 to 80% fat. 44 00:03:29.948 --> 00:03:33.231 And so you get a lot of fat and a little bit of protein and some great fiber. 45 00:03:33.371 --> 00:03:35.012 So what I would recommend here is... 46 00:03:35.292 --> 00:03:40.653 is getting yourself, and I don't know which grains you're doing and how much protein, but maybe you get four grams of protein. 47 00:03:40.673 --> 00:03:43.954 So what I would do is an egg and egg white blend. 48 00:03:44.374 --> 00:03:52.416 This is one of the things I like to do is I'll do like four egg whites, two eggs, and then mix in maybe some nuts and seeds into the grains bowl. 49 00:03:52.796 --> 00:03:57.337 And then that should be good for getting you some fiber and getting you some protein. 50 00:03:57.597 --> 00:03:57.897 All right. 51 00:03:58.837 --> 00:04:02.059 What are the long-term side effects of GLP-1s? 52 00:04:02.680 --> 00:04:05.181 And this is from dkong8668. 53 00:04:05.661 --> 00:04:08.763 So I think that's still TBD. 54 00:04:08.823 --> 00:04:19.330 Although, you know, some of the earlier generation GLP-1s, because now there's GLP-1, GLP-2s, GLP-3s, have been around 10 plus years, I think even longer than that. 55 00:04:19.790 --> 00:04:23.373 And these are the things that I think that we need to be concerned about. 56 00:04:23.414 --> 00:04:27.877 There's new research coming out that probably overestimated the muscle breakdown piece. 57 00:04:28.018 --> 00:04:30.780 I really think the muscle breakdown piece is not a GLP-1 issue. 58 00:04:31.040 --> 00:04:34.243 It's a poorly designed diet, low protein, no resistance training issue. 59 00:04:34.343 --> 00:04:40.569 The thing I worry about with GLP-1s is not, I mean, if you look at there's some long-term benefits like, 60 00:04:41.049 --> 00:04:43.151 You get off a lot of different polypharmacy. 61 00:04:43.231 --> 00:04:44.371 You lower inflammation. 62 00:04:44.411 --> 00:04:46.013 You improve insulin sensitivity. 63 00:04:46.053 --> 00:04:47.373 There's cognitive effects. 64 00:04:47.594 --> 00:04:50.836 What I'd be concerned about with a side effect is this one. 65 00:04:51.516 --> 00:05:00.903 When you slow down stomach emptying, you can create a hospitable situation in your gut for small intestinal bacterial overgrowth. 66 00:05:01.183 --> 00:05:06.666 It's inhospitable, really, but it's because it makes it easier for you to have this bacterial overgrowth. 67 00:05:06.686 --> 00:05:07.927 That's not a good thing. 68 00:05:08.087 --> 00:05:10.008 You know, there's a test you can take for SIBO. 69 00:05:10.028 --> 00:05:11.529 There's a couple different tests out there. 70 00:05:11.989 --> 00:05:15.871 And there are some supplements you can take that can improve transit time. 71 00:05:15.891 --> 00:05:19.393 But remember, one of the things GLP-1s do is slow down stomach emptying. 72 00:05:20.033 --> 00:05:27.816 something that you can do naturally with protein, with fiber, but in slowing down stomach emptying, he can also create that issue with SIBO. 73 00:05:27.836 --> 00:05:30.217 So that would be my biggest concern is that one. 74 00:05:30.457 --> 00:05:30.757 All right. 75 00:05:30.937 --> 00:05:33.979 Sally Patrick says, where can I find your autoimmune diet? 76 00:05:34.759 --> 00:05:39.661 So when I wrote the virgin diet, I did not realize that it would also help with autoimmune. 77 00:05:39.681 --> 00:05:40.641 But if you look at a lot of the 78 00:05:42.542 --> 00:05:48.427 Dietarily, it's things like gluten, corn, soy, peanuts, dairy. 79 00:05:48.848 --> 00:05:56.754 So I had people using the Virgin Diet to help them get their autoimmune conditions into remission. 80 00:05:56.855 --> 00:05:58.116 So it's called the Virgin Diet. 81 00:05:58.236 --> 00:05:59.097 Available anywhere. 82 00:05:59.697 --> 00:06:00.858 Get it on Amazon. 83 00:06:01.239 --> 00:06:01.759 There you go. 84 00:06:01.779 --> 00:06:11.028 A couple other things I want you to think about with autoimmune is optimizing your vitamin D. So get a 25-hydroxy vitamin D test, a supplement with D3K2. 85 00:06:11.208 --> 00:06:11.789 That's one. 86 00:06:11.929 --> 00:06:14.792 And then HRT may be a help there as well. 87 00:06:15.272 --> 00:06:19.156 Because you'll see autoimmune starting to kick in when women's hormones go down. 88 00:06:19.336 --> 00:06:19.617 All right. 89 00:06:19.837 --> 00:06:20.337 Donna. 90 00:06:21.358 --> 00:06:24.922 asks recommendations to lower my hemoglobin A1C and LDL. 91 00:06:25.002 --> 00:06:30.207 I'm just over the normal range and 65 years old postmenopausal. 92 00:06:30.227 --> 00:06:31.067 I'm going to unpack them. 93 00:06:31.087 --> 00:06:32.128 They're two separate issues. 94 00:06:32.769 --> 00:06:38.574 So first off is hemoglobin A1C, and that is looking at your blood sugar over 30. 95 00:06:38.895 --> 00:06:41.878 It's like a three month average of your blood sugar in a perfect world. 96 00:06:42.498 --> 00:06:49.920 What we'd be looking at long before we ever look at fasting blood sugar and hemoglobin A1C is we'd be looking at fasting insulin. 97 00:06:50.280 --> 00:06:54.662 By the time your blood sugar starts going up, your insulin has not been working well for a while. 98 00:06:54.722 --> 00:06:55.742 It's been dysregulated. 99 00:06:55.862 --> 00:06:58.783 So the first thing that starts to happen is first, 100 00:06:59.323 --> 00:07:03.044 When your blood sugar comes up, your insulin comes up to bring your blood sugar back down. 101 00:07:03.304 --> 00:07:16.687 If you keep pushing more carbs and ultra processed food and elevating your blood sugar and eating all throughout the day, you have to push more and more and more insulin to get that blood sugar down until finally your insulin can't keep up and your blood sugar starts to rise. 102 00:07:17.027 --> 00:07:20.728 So the early indication of a problem is elevated fasting insulin. 103 00:07:20.748 --> 00:07:22.949 You want that really to be between two and five. 104 00:07:23.049 --> 00:07:26.229 And the way to fix the problem, a couple of different things. 105 00:07:26.289 --> 00:07:28.030 Number one, improve insulin sensitivity. 106 00:07:28.250 --> 00:07:28.930 How do you do that? 107 00:07:29.450 --> 00:07:34.292 resistance strain, huge one, good sleep, vitamin D3 K2, right? 108 00:07:34.512 --> 00:07:38.814 Number two, better blood sugar balance, protein and fiber, right? 109 00:07:39.054 --> 00:07:41.555 GLP-1s can help with insulin sensitivity as well. 110 00:07:42.055 --> 00:07:44.076 Using a CGM, 111 00:07:44.396 --> 00:07:50.463 to really monitor, you know, am I eating foods that are keeping my blood sugar within that tight range of 80 to 120? 112 00:07:51.044 --> 00:07:55.709 So you eat, your blood sugar shouldn't come up to more than 120, and then it should come back down. 113 00:07:56.010 --> 00:07:57.531 It should be this nice little slope. 114 00:07:57.571 --> 00:07:59.093 It shouldn't be like, whoop, boop, right? 115 00:07:59.173 --> 00:07:59.794 A big spike. 116 00:08:00.034 --> 00:08:02.637 So that's the first part is that piece of it. 117 00:08:02.737 --> 00:08:03.919 The second piece of it is LDL. 118 00:08:05.060 --> 00:08:08.122 And LDL, you don't want to just look at this in a vacuum. 119 00:08:08.182 --> 00:08:11.204 What you want to look at is LDL particle size and number. 120 00:08:11.404 --> 00:08:12.965 So do you have big fluffy LDLs? 121 00:08:13.125 --> 00:08:13.726 Doesn't matter. 122 00:08:13.786 --> 00:08:16.587 If you have small dense ones and a lot of them, that's problematic. 123 00:08:16.607 --> 00:08:19.909 That pitch endothelial lining can cause that plaquing. 124 00:08:20.230 --> 00:08:21.190 That's problematic. 125 00:08:21.550 --> 00:08:30.256 You also want to look at things like ferritin because that iron can be causing oxidized LDL, particle size LDL. 126 00:08:30.476 --> 00:08:32.958 And then we want to look at homocysteine, ferritin. 127 00:08:33.778 --> 00:08:35.819 ApoB and LP little a. 128 00:08:36.439 --> 00:08:44.801 You want to look at all of those and ideally you would get a carotid artery scan too to see if you're plaquing to see if you really have an issue here. 129 00:08:44.981 --> 00:08:51.803 One of the things that can happen is low estrogen can elevate your LDL and triglycerides and HDL of course too. 130 00:08:52.003 --> 00:08:56.344 I would consider BHRT if you haven't considered it because that can make a big difference. 131 00:08:56.604 --> 00:09:01.565 And then also, I would get a more expanded test profile to see if you're really at risk. 132 00:09:01.805 --> 00:09:09.367 And I would look at working with someone like, listen to my podcast with Dr. Jane Morgan, the cardiologist, because we go in depth about all of this. 133 00:09:09.407 --> 00:09:10.727 I did two podcasts with her. 134 00:09:10.767 --> 00:09:13.767 I did a Q&A and a regular one, and we talk a lot about this. 135 00:09:13.807 --> 00:09:15.128 So that's what I would be looking at. 136 00:09:15.328 --> 00:09:23.009 Live from chat from Kim6s6551s, a little bit higher fat a problem is if it's healthy fat. 137 00:09:23.409 --> 00:09:26.150 What is the balance of unsaturated versus saturated we should be aiming for? 138 00:09:26.530 --> 00:09:27.250 I'm going to break it down. 139 00:09:27.270 --> 00:09:28.871 I'm going to make it much easier for you. 140 00:09:29.531 --> 00:09:35.573 First of all, you identify how much protein you need, 0.7 to 1 gram per pound of target body weight. 141 00:09:35.913 --> 00:09:36.994 That stays fixed. 142 00:09:37.674 --> 00:09:44.777 You get at least 30 to 40 grams at your breakfast and dinner, and 100 grams or more overall based on what you need. 143 00:09:46.057 --> 00:09:55.244 Then you're going to want minimally, it's like 0.3 grams per pound of target body weight of fat, and then minimally put about 100 grams of carbs. 144 00:09:55.744 --> 00:10:01.589 So figure you're going to be somewhere around 30 to 45 grams of fat, 100 grams of carbs as your baseline. 145 00:10:01.869 --> 00:10:05.451 Now, you can mess with having more carbs, you can mess with having more fat. 146 00:10:05.531 --> 00:10:06.972 You gotta see where you feel best. 147 00:10:06.992 --> 00:10:15.316 If you're someone who feels better with more fat, less carbs, maybe you feel better eating about 90 grams of fat a day, great, here's how you wanna prioritize your fats. 148 00:10:15.497 --> 00:10:17.458 Number one, eat whole fats first. 149 00:10:17.838 --> 00:10:21.320 So you wanna get your fats from things like cold water fish. 150 00:10:21.880 --> 00:10:25.281 avocados, nuts and seeds, and even dairy fat. 151 00:10:25.601 --> 00:10:32.082 The only caveat here is if you're one of the APOE 4-4, you tend to do better with lower saturated fat. 152 00:10:32.543 --> 00:10:43.925 So the first thing I always do is get the majority of my fat from whole foods, egg yolks, avocado, nuts and seeds, fish, grass-fed, grass-finished beef, dairy fat. 153 00:10:44.105 --> 00:10:46.866 And there's some pretty interesting research now on dairy fat. 154 00:10:46.926 --> 00:10:49.827 And when I'm talking about this, though, remember toxins are stored in the fat. 155 00:10:49.987 --> 00:10:50.807 So I'm going to get 156 00:10:51.947 --> 00:10:53.929 fat from clean sources. 157 00:10:53.989 --> 00:11:05.917 So like I was just in Switzerland, I was eating full fat dairy because it was a two cows, you could literally see them like we were up in the French Alps and you could see you see the cows having their grass. 158 00:11:05.937 --> 00:11:07.478 I was like, Oh my gosh, it was amazing. 159 00:11:07.698 --> 00:11:10.822 So make sure you're eating very clean because toxins store in fat. 160 00:11:11.102 --> 00:11:22.615 Then my next thing is if I'm gonna add fat, I'm using fat in cooking, I'm sticking to extra virgin olive oil, avocado oil, sesame oil, coconut oil, or ghee. 161 00:11:23.115 --> 00:11:28.478 Now, if you're ApoE4-4 or even Apo4, I would probably use more olive oil in favor. 162 00:11:28.518 --> 00:11:33.821 And this is just something you monitor to see how your ApoB is doing, like how you're doing. 163 00:11:34.061 --> 00:11:39.223 And then beyond that, depending on how much fish I'm having, I supplement with omega-3 fish oil. 164 00:11:39.243 --> 00:11:41.124 So that's kind of my fat piece. 165 00:11:41.725 --> 00:11:42.665 It's not that hard. 166 00:11:42.725 --> 00:11:46.847 I wouldn't get really majoring in the minors of saturated versus unsaturated. 167 00:11:46.867 --> 00:11:48.228 I just kind of focus there. 168 00:11:48.908 --> 00:11:50.889 And it makes it pretty easy to do. 169 00:11:51.230 --> 00:11:54.011 Comment from chat from Leanne in Los Angeles. 170 00:11:54.171 --> 00:11:56.513 I was feeling off my game from a cross-country move. 171 00:11:56.533 --> 00:11:59.054 So I decided to do a reset and do the Virgin Diet again. 172 00:11:59.134 --> 00:12:01.336 I'm feeling, I'm on day five and feeling loads better. 173 00:12:01.916 --> 00:12:03.437 Anyone else doing the Virgin Diet right now? 174 00:12:03.617 --> 00:12:04.398 I would love to know. 175 00:12:04.958 --> 00:12:07.499 I know we should do it as a group at some point here. 176 00:12:07.880 --> 00:12:11.902 It is amazing how great you feel quickly when you do that. 177 00:12:12.002 --> 00:12:16.045 And I really believe in the perfect world, you would do it once a year and just check in. 178 00:12:16.725 --> 00:12:20.267 and see how you feel pulling everything out and then coming back and eating it again. 179 00:12:20.847 --> 00:12:22.187 Live in chat from Claudia. 180 00:12:22.788 --> 00:12:26.849 What is worse for developing diabetes, a diet with high sugar or one with high saturated fat? 181 00:12:26.929 --> 00:12:30.431 Or is it the amount of calories consumed at the same time minus protein calories that matters? 182 00:12:31.760 --> 00:12:39.281 So number one, it's not just food, poor sleep, high stress, sedentary lifestyle, ultra processed foods. 183 00:12:39.861 --> 00:12:46.743 If I had to pick sugar or fat, I would always say high sugar but high sugar coupled with high saturated fat is a double whammy. 184 00:12:47.283 --> 00:12:55.984 So, but a high fructose, high ultra processed food diet, not moving, stressed out, poor sleep, recipe for diabetes. 185 00:12:56.304 --> 00:12:57.825 Remember it happens over time though. 186 00:12:58.505 --> 00:12:59.585 Okay, let's see. 187 00:12:59.985 --> 00:13:02.106 Ask Dr. Bonnie wants to know if I eat dark chocolate. 188 00:13:02.186 --> 00:13:03.607 Do I eat dark chocolate? 189 00:13:03.827 --> 00:13:05.027 We were just in Switzerland. 190 00:13:05.267 --> 00:13:09.529 Turns out they eat 25 pounds of chocolate per person per year. 191 00:13:10.430 --> 00:13:11.570 I really want to move there. 192 00:13:11.770 --> 00:13:12.290 Can I say it? 193 00:13:12.791 --> 00:13:16.472 So we brought home a lot of dark chocolate. 194 00:13:16.912 --> 00:13:18.953 And I just had some at lunch. 195 00:13:19.073 --> 00:13:22.195 We got this like salted dark chocolate nibs. 196 00:13:22.335 --> 00:13:22.755 Oh my God. 197 00:13:22.875 --> 00:13:25.536 And I was like, how is this so much better than U.S. chocolate? 198 00:13:25.556 --> 00:13:27.937 Like it is, it doesn't even taste the same. 199 00:13:28.077 --> 00:13:30.118 So yeah, I eat a little dark chocolate every single day. 200 00:13:30.238 --> 00:13:35.800 I probably eat about a half ounce to an ounce every day. 201 00:13:36.421 --> 00:13:37.121 We'll eat a little bit. 202 00:13:37.241 --> 00:13:39.362 Kind of things I eat every day, just in case you wanted to know. 203 00:13:39.962 --> 00:13:40.402 Coffee. 204 00:13:41.043 --> 00:13:44.044 I am obsessed with Purity and Sacred Cups coffee. 205 00:13:44.284 --> 00:13:46.065 Shout out to Amber Salisbury. 206 00:13:46.265 --> 00:13:49.787 And so I do coffee and I put my collagen, my collagen peptides in it. 207 00:13:50.127 --> 00:13:53.529 And then I use my bone broth protein powder. 208 00:13:53.549 --> 00:13:55.810 I'm obsessed with my granola. 209 00:13:55.830 --> 00:14:01.433 If you've not tried my protein and fiber granola, oh my goodness, it is the greatest thing. 210 00:14:02.133 --> 00:14:06.014 So like what I really love to do, I'm able to eat dairy now. 211 00:14:06.074 --> 00:14:13.336 So I've been doing Greek style yogurt, stirring in my chocolate or vanilla protein powder, topping it with my granola. 212 00:14:13.476 --> 00:14:17.237 It is fabulous and like just a great protein and fiber hit. 213 00:14:17.497 --> 00:14:20.438 Okay, what are your top five recommended protein sources? 214 00:14:21.278 --> 00:14:23.160 So, you know, here's the thing. 215 00:14:23.300 --> 00:14:25.401 What I want you to do is have a good variety of things. 216 00:14:25.781 --> 00:14:31.606 We have been ordering food, so we've been testing out both, oh God, what is the name of that meal delivery service? 217 00:14:31.666 --> 00:14:33.427 Maybe my team can plug it in here. 218 00:14:33.607 --> 00:14:44.955 So we've been testing out foods because it's forcing us to do different things because what we typically do is we have in our freezer, we have grass-fed, grass-finished meat, ground beef, and then I like New York steak with a bone. 219 00:14:45.356 --> 00:14:49.199 I have eggs, pastured eggs and egg whites in the fridge. 220 00:14:49.939 --> 00:14:52.542 I have Greek style yogurt in the fridge. 221 00:14:52.942 --> 00:14:55.164 And then we have pastured chicken thighs. 222 00:14:55.625 --> 00:14:59.869 We have wild salmon and wild Chilean sea bass and wild scallops. 223 00:15:00.649 --> 00:15:02.551 We have pastured pork. 224 00:15:03.332 --> 00:15:04.733 Trying to think if we have anything else. 225 00:15:04.793 --> 00:15:06.375 Those are our main things. 226 00:15:06.695 --> 00:15:08.537 And so we rotate between those. 227 00:15:08.917 --> 00:15:10.299 Last night we had pastured pork. 228 00:15:10.359 --> 00:15:12.341 Tonight we are having pastured chicken thighs. 229 00:15:12.641 --> 00:15:14.543 So we rotate amongst all those things. 230 00:15:14.823 --> 00:15:22.026 I'm trying these different chef things to get me out of my rut a little bit because what we tend to do is just pick a protein every night. 231 00:15:22.286 --> 00:15:28.368 And then we pick a vegetable and we rotate around some vegetables and we'll do a little bit of a slow, low carb. 232 00:15:28.788 --> 00:15:33.030 Breakfast tends to usually be protein powder, shake or in yogurt. 233 00:15:33.430 --> 00:15:35.671 And lunch depends on what's going on. 234 00:15:35.751 --> 00:15:40.113 Sometimes it will be a shake if I'm lazy, but generally it's leftovers. 235 00:15:40.613 --> 00:15:43.496 And if I don't have anything, then I do make eggs. 236 00:15:43.737 --> 00:15:46.720 And then I'll do some feta cheese or something and some vegetables. 237 00:15:47.300 --> 00:15:47.681 Okay. 238 00:15:48.061 --> 00:15:50.183 I have adrenal fatigue and I don't know what to do about it. 239 00:15:50.244 --> 00:15:52.666 Other than a supplement I was given, what can I do? 240 00:15:52.946 --> 00:15:54.508 Asked New York Sea Cutie Pie. 241 00:15:55.069 --> 00:15:55.409 First of all. 242 00:15:55.469 --> 00:16:00.171 let's make sure you do have adrenal fatigue and we don't have anything else going on. 243 00:16:00.571 --> 00:16:02.892 And what I really like to do is a cortisol rhythm test. 244 00:16:02.912 --> 00:16:05.734 So first ensure that you really do have that adrenal exhaustion. 245 00:16:05.874 --> 00:16:11.536 If you have that adrenal exhaustion, really what you have to figure out is why are your adrenals fatigued? 246 00:16:11.656 --> 00:16:13.917 What is going on that's causing that problem? 247 00:16:13.997 --> 00:16:16.058 Because generally that's a lifestyle issue. 248 00:16:16.218 --> 00:16:17.499 Are you under chronic stress? 249 00:16:17.799 --> 00:16:19.380 Have you been not sleeping well? 250 00:16:19.540 --> 00:16:24.482 The things that tend to help your adrenals the most are sleep and managing stress. 251 00:16:25.122 --> 00:16:25.382 right? 252 00:16:25.502 --> 00:16:29.284 Because our adrenals should be very resilient. 253 00:16:29.304 --> 00:16:32.466 You should get up in the morning, look at the sunlight, get your cortisol going. 254 00:16:32.906 --> 00:16:36.428 You should be do some HIIT training to help your body handle stress and recover better. 255 00:16:36.448 --> 00:16:38.489 Same with resistance training, you know. 256 00:16:38.589 --> 00:16:40.931 And so why are your adrenals exhausted? 257 00:16:41.031 --> 00:16:43.232 What have you been doing to push the gas on them? 258 00:16:43.292 --> 00:16:49.715 That's what we have to figure out because the supplement's not going to fix that if you're still doing the thing that caused the problem in the first place. 259 00:16:50.056 --> 00:16:52.017 Penny wants to know recommendations for wine. 260 00:16:52.797 --> 00:16:53.677 Penny's my gal. 261 00:16:54.257 --> 00:16:59.239 Okay, so I do not drink US wines anymore, no California wines. 262 00:16:59.739 --> 00:17:06.320 I got turned on to how rotten US wines were from my buddy Todd White of Dry Farm Wines. 263 00:17:06.380 --> 00:17:14.002 They lab test wines all over the world to make sure that they are lower in alcohol and clean from all the different additives. 264 00:17:14.622 --> 00:17:20.504 One thing that we found when we were in Switzerland, we brought back chocolate and we brought back wine because they don't export their wine. 265 00:17:20.564 --> 00:17:21.584 It's all super clean. 266 00:17:21.644 --> 00:17:21.744 So 267 00:17:22.284 --> 00:17:29.512 I'm looking for wines that are lower in alcohol content, generally about, you know, 12 to 13% and don't have additives. 268 00:17:29.532 --> 00:17:33.296 So I tend to drink French and Spanish wines. 269 00:17:33.517 --> 00:17:36.119 Spanish wines tend to be a little higher in alcohol content, though. 270 00:17:36.320 --> 00:17:39.603 Spain, France, Portugal, some Italy, not that much. 271 00:17:39.843 --> 00:17:43.047 And boy, now I'm kind of onto the Switzerland wines. 272 00:17:43.387 --> 00:17:44.628 So that's what I tend to do. 273 00:17:44.668 --> 00:17:50.211 But I, you know, dry farm wine is the easiest place to get clean wines. 274 00:17:50.612 --> 00:17:53.273 All the events, all the parties I have, I do dry farm wine. 275 00:17:53.574 --> 00:17:54.394 Live from the chat. 276 00:17:55.255 --> 00:17:58.617 I get a lot of mixed messages on the body's ability to absorb collagen supplements. 277 00:17:58.677 --> 00:18:02.759 Can you please talk on this in general collagen information for someone not at all familiar? 278 00:18:03.300 --> 00:18:03.520 Sure. 279 00:18:03.560 --> 00:18:10.524 And we can put, if you go to my Reading Night Wellness site, I've actually, on my collagen page, have a lot of information on this. 280 00:18:10.744 --> 00:18:11.085 So... 281 00:18:11.865 --> 00:18:16.249 I was just talking about this because collagen is our most abundant protein, right? 282 00:18:16.629 --> 00:18:24.695 And it used to be dietarily that we did things like bone broth and we got a lot of collagen in our diet, but we don't have it that much anymore. 283 00:18:24.715 --> 00:18:30.580 And it's really important for your hair, skin, nails, your connective tissue, your bones, overall structural integrity. 284 00:18:31.020 --> 00:18:36.284 And so a lot of your structural framework of your bones is collagen. 285 00:18:36.685 --> 00:18:40.448 And collagen declines with age, and especially when estrogen goes down, boomf. 286 00:18:40.928 --> 00:18:41.888 Collagen goes down. 287 00:18:42.368 --> 00:18:45.369 So that's where all this interest in collagen has come from. 288 00:18:45.810 --> 00:18:49.071 Now, I have a collagen product, full disclosure. 289 00:18:49.151 --> 00:18:51.371 I formulated it very specifically. 290 00:18:51.611 --> 00:18:56.193 I used two peptides that have clinical research on them, Verisol and FortiGel. 291 00:18:56.533 --> 00:18:59.596 rather than just a lot of the collagen out there is generic. 292 00:18:59.856 --> 00:19:05.360 And the reason I did that is Verisol has been studied for skin elasticity, for hydrogen, for overall skin appearance. 293 00:19:05.761 --> 00:19:10.785 And FortiGel has been studied for joint health, cartilage support, mobility, connective tissue health. 294 00:19:10.885 --> 00:19:15.289 And then I also added vitamin C because you have to have vitamin C to build collagen. 295 00:19:15.329 --> 00:19:20.393 Now you might've heard that if you take dietary collagen, your body breaks it apart and then reassembles it. 296 00:19:20.653 --> 00:19:22.315 But even if it does, great. 297 00:19:22.815 --> 00:19:23.235 So what? 298 00:19:23.415 --> 00:19:24.756 You needed the building blocks, right? 299 00:19:24.896 --> 00:19:32.478 Collagen peptides are basically building blocks and vitamin C is the key nutrient that you need to take those building blocks and turn it into collagen. 300 00:19:32.798 --> 00:19:39.480 And one of the important things with like working out and building muscle is that really your limiter in working out and building muscle is not the muscle. 301 00:19:39.500 --> 00:19:41.420 Like when people say they tore a muscle, they didn't. 302 00:19:41.840 --> 00:19:44.041 They tore the muscle and the tendon where they connect. 303 00:19:44.221 --> 00:19:45.581 That's always gonna be your limiter. 304 00:19:45.821 --> 00:19:48.802 So anything we can do to strengthen connective tissue, great. 305 00:19:49.162 --> 00:19:50.943 It's gonna be super duper important. 306 00:19:51.583 --> 00:19:55.607 Anything that I can do for skin, I'm doing. 307 00:19:55.747 --> 00:19:58.849 So basically, I really like to do collagen pre-workout. 308 00:19:58.889 --> 00:20:02.452 I put it in my coffee because exercise gives you this signal. 309 00:20:02.572 --> 00:20:06.235 And then collagen peptides are those building blocks for that connective tissue. 310 00:20:06.476 --> 00:20:14.282 So I really think of collagen for healthy aging because it helps like with all these tissues and it goes down with aging. 311 00:20:14.603 --> 00:20:16.464 So let me give you a little research on it. 312 00:20:16.504 --> 00:20:17.365 That's what I was looking for. 313 00:20:17.665 --> 00:20:24.293 Varisol has been studied for skinny elasticity, hydration, wrinkle reduction, dermal collagen synthesis, and strength in hair thickness. 314 00:20:24.413 --> 00:20:33.585 And FortiGel has been studied for joint comfort, mobility, cartilage health, connective tissue support, and activity-related joint discomfort in physically active individuals. 315 00:20:33.825 --> 00:20:44.551 There was a randomized, double-blind, placebo-controlled study published in Skin Pharmacology and Physiology that evaluated Verisol, bioactive collagen peptides in women with visible signs of skin aging. 316 00:20:44.751 --> 00:20:51.035 After eight weeks, participants taking Verisol experienced a significant reduction in wrinkle volume compared with placebo. 317 00:20:51.335 --> 00:20:55.337 Researchers also observed increases in pro-collagen type 1 and elastin. 318 00:20:55.457 --> 00:20:58.599 Those are two important components of healthy, useful-looking skin. 319 00:20:58.699 --> 00:21:00.220 So I'll take that. 320 00:21:00.800 --> 00:21:01.401 Yes, please. 321 00:21:01.521 --> 00:21:15.010 And then for FortiGel, there was a randomized double-controlled, placebo-controlled study that published in Nutrients that looked at specific bioactive collagen peptides in physically active adults experiencing activity-related knee discomfort. 322 00:21:15.090 --> 00:21:24.217 Participants received fibroms of FortiGel for 12 weeks, and they had statistics, significant reduction in exercise-related knee pain compared with the placebo. 323 00:21:24.417 --> 00:21:27.180 And then there was another study that I was interested in. 324 00:21:27.220 --> 00:21:31.284 I was just reporting this on another call about taking it pre-exercise. 325 00:21:32.065 --> 00:21:47.640 And what they are showing is that this can be actually even more helpful, that when you take it before exercise, there are increased markers of collagen synthesis, that taking it before exercise may support connective tissue health. 326 00:21:47.940 --> 00:21:48.280 All right. 327 00:21:48.820 --> 00:21:51.481 So some of the, so yes, it gets absorbed. 328 00:21:51.541 --> 00:21:52.561 It's going somewhere. 329 00:21:52.902 --> 00:21:58.123 The question is, is it staying intact or is it getting broken up and then reassembled? 330 00:21:58.543 --> 00:22:00.944 Honestly, I don't know that we know for sure. 331 00:22:01.124 --> 00:22:02.845 And either way, you're still getting it. 332 00:22:02.985 --> 00:22:06.486 So this research seems to be on about 10 grams. 333 00:22:06.566 --> 00:22:09.247 Like I think somewhere between 10 and 20 grams. 334 00:22:09.287 --> 00:22:11.848 When I did my face, I did, I doubled it up. 335 00:22:11.888 --> 00:22:13.728 But I think probably 10 grams a day I'll do it. 336 00:22:13.848 --> 00:22:15.589 Live from chat, Mary Taylor. 337 00:22:16.229 --> 00:22:19.051 I am on HRT cream, Estriol, and Progestin. 338 00:22:19.071 --> 00:22:21.393 I heard in other podcasts you put estrogen on your face. 339 00:22:22.033 --> 00:22:22.834 Yes. 340 00:22:22.854 --> 00:22:25.036 So I use, this is what I do. 341 00:22:25.076 --> 00:22:26.317 This is how I feel best. 342 00:22:26.397 --> 00:22:27.798 And everyone is a snowflake. 343 00:22:28.238 --> 00:22:30.920 So you do you find out what works best for you. 344 00:22:31.320 --> 00:22:33.061 I use an estrogen patch. 345 00:22:33.642 --> 00:22:37.185 I'm assuming that if you're on HRT, you're not using Estriol. 346 00:22:37.205 --> 00:22:40.167 You're using Estradiol because Estriol is a weak cream. 347 00:22:40.187 --> 00:22:40.527 Okay. 348 00:22:40.807 --> 00:22:49.274 If you're using estriol, it could be something for your face, but it wouldn't be something you'd use for hormone replacement because it's a weak estrogen. 349 00:22:49.314 --> 00:22:51.876 For hormone replacement, talk to your menopause specialist. 350 00:22:51.996 --> 00:22:52.677 I'm not a doctor. 351 00:22:52.697 --> 00:23:06.808 I don't play one on YouTube about estradiol because generally they'll tend to do either a bias estradiol or estriol, but generally everyone's moved not to that, to just using estradiol in a patch or in a cream or in a cream. 352 00:23:07.488 --> 00:23:08.228 I use a patch. 353 00:23:08.588 --> 00:23:09.809 I don't like the creams. 354 00:23:09.849 --> 00:23:10.989 I find it hard to control. 355 00:23:11.609 --> 00:23:13.490 I use a face cream. 356 00:23:13.550 --> 00:23:17.851 Now I've played around with Estradiol and Estriol face or Estriol face. 357 00:23:18.271 --> 00:23:21.172 That would be the application for Estriol would be on your face. 358 00:23:21.692 --> 00:23:28.255 I use a vaginal Estradiol cream twice a week per Dr. Kelly Kasperson. 359 00:23:28.295 --> 00:23:29.815 I had her on the podcast again. 360 00:23:30.355 --> 00:23:31.616 Repeat guess, she's amazing. 361 00:23:31.876 --> 00:23:35.677 And then I use progesterone suppositories 362 00:23:36.537 --> 00:23:41.820 rather than oral because oral progesterone, for some reason, breaks my skin out. 363 00:23:42.000 --> 00:23:43.160 I get cystic acne. 364 00:23:43.600 --> 00:23:44.841 I've tested it enough times. 365 00:23:45.041 --> 00:23:46.222 I'm not going to test it anymore. 366 00:23:46.322 --> 00:23:50.423 So I just use vaginal suppositories, don't have any issues. 367 00:23:51.104 --> 00:23:52.044 So that's how I do that. 368 00:23:52.064 --> 00:23:54.485 And I do a testosterone shot generally once a week. 369 00:23:54.805 --> 00:23:58.987 So someone from chat, Melanie, wants to know what my thoughts are on testosterone. 370 00:23:59.007 --> 00:24:02.269 So I just did another interview with Dr. Kelly Kasperson on testosterone. 371 00:24:02.289 --> 00:24:02.889 So I'm going to do a test. 372 00:24:03.149 --> 00:24:05.731 Our testosterone starts to decline around age 30. 373 00:24:05.891 --> 00:24:11.934 Testosterone for women, sex drive, and overall drive are probably the biggest indicators. 374 00:24:11.974 --> 00:24:16.217 You know, some muscle, but you know, some muscle, sex drive, drive. 375 00:24:17.298 --> 00:24:17.458 And 376 00:24:18.238 --> 00:24:19.739 It was the first hormone. 377 00:24:19.759 --> 00:24:23.241 So the first thing that I started to replace in my 40s was thyroid. 378 00:24:23.261 --> 00:24:24.922 That was the first thing that started to go down. 379 00:24:25.022 --> 00:24:27.543 Right after that, I went on testosterone. 380 00:24:27.743 --> 00:24:31.305 And testosterone actually helped me keep my estrogen up, I think, a little while longer. 381 00:24:31.445 --> 00:24:35.327 So my kind of rate was I went on thyroid. 382 00:24:35.627 --> 00:24:37.008 Then I went on testosterone. 383 00:24:37.229 --> 00:24:39.731 And then I started on a little estrogen and progesterone. 384 00:24:39.751 --> 00:24:44.936 I subscribe to what Dr. Kelly Kasperson talks about, which is I get my testosterone up to about 100. 385 00:24:45.376 --> 00:24:46.997 I had it lower, more around 50. 386 00:24:47.118 --> 00:24:48.499 I feel better up a little higher. 387 00:24:48.899 --> 00:24:52.382 And I think we all have to find what works for us within a range. 388 00:24:52.743 --> 00:24:55.145 Live from chat, I've been diagnosed with SIBO. 389 00:24:55.185 --> 00:24:56.766 What are your recommendations? 390 00:24:57.467 --> 00:24:57.787 Bummer. 391 00:24:58.247 --> 00:25:03.929 I would recommend working with a good functional medicine practitioner who works on gut. 392 00:25:04.169 --> 00:25:09.691 I would recommend looking at Laura Frontiero and her program or Cynthia Thurlow. 393 00:25:10.031 --> 00:25:13.253 Those would be my two recommendations there to work with them. 394 00:25:13.513 --> 00:25:19.835 I would also look at Siobhan Sarna has written a book on SIBO that is fantastic. 395 00:25:20.115 --> 00:25:22.056 And she has done the SIBO Summit. 396 00:25:22.076 --> 00:25:24.697 She's done a whole bunch of work on SIBO. 397 00:25:24.757 --> 00:25:25.457 She's a great writer. 398 00:25:26.037 --> 00:25:26.618 researcher. 399 00:25:26.638 --> 00:25:31.161 So I would look at her information as well, because there's a couple different ways you can go. 400 00:25:31.181 --> 00:25:38.065 You can do the kill it off route with pharmaceuticals, with prescriptions. 401 00:25:38.205 --> 00:25:39.746 You can do it with supplements. 402 00:25:40.146 --> 00:25:43.829 There's some enzymes to help things move faster. 403 00:25:43.989 --> 00:25:48.632 So, I mean, you've got to look at what makes the most sense for you and the degree of SIBO that you have. 404 00:25:49.112 --> 00:25:52.374 So definitely work with a really good functional medicine practitioner. 405 00:25:52.395 --> 00:25:53.135 Yeah. 406 00:25:53.315 --> 00:25:56.378 Any advice on protein per vegan so I can lose fat like I used to? 407 00:25:57.139 --> 00:25:58.681 Call me Esquire on Instagram. 408 00:25:58.721 --> 00:25:59.622 Yes. 409 00:25:59.642 --> 00:26:09.672 So what I would do, make sure, remember, to lose body fat, number one, we need to be insulin sensitive, which resistance train, good sleep, good sleep. 410 00:26:09.992 --> 00:26:12.773 appropriate diet, maybe a GLP-1. 411 00:26:13.233 --> 00:26:20.835 And then for protein and getting enough protein, I would highly recommend, and I think this is actually for everybody, essential amino acids for the win. 412 00:26:20.915 --> 00:26:23.256 So I created an amino acid power. 413 00:26:23.916 --> 00:26:28.257 It's based on the recommendations that the NIH did for sarcopenia. 414 00:26:28.758 --> 00:26:35.359 I would do a scoop of that with your breakfast and a scoop with dinner to augment what you're eating to make sure you get enough protein. 415 00:26:35.379 --> 00:26:36.780 The challenge with vegans is 416 00:26:37.500 --> 00:26:40.724 that your protein sources come either higher in carb or higher in fat. 417 00:26:40.784 --> 00:26:46.170 So it's hard to get enough protein without overloading calories when you're trying to do caloric restriction to lose body fat. 418 00:26:46.250 --> 00:26:47.451 So that's how you can do it. 419 00:26:47.852 --> 00:26:48.813 Live on chat. 420 00:26:49.414 --> 00:26:51.496 Are you on HT? 421 00:26:51.816 --> 00:26:52.817 Just wondering, look great. 422 00:26:52.918 --> 00:26:54.559 Oh, I just told you all the stuff I'm on. 423 00:26:54.619 --> 00:26:54.780 So 424 00:26:55.400 --> 00:26:56.401 It goes more than that. 425 00:26:56.461 --> 00:26:58.662 So yes, I'm on estradiol. 426 00:26:59.082 --> 00:27:00.623 Yes, I'm on progesterone. 427 00:27:00.983 --> 00:27:03.144 I cycle progesterone, I'm not steady state. 428 00:27:03.524 --> 00:27:04.945 Yes, I'm on testosterone. 429 00:27:05.145 --> 00:27:12.309 Yes, I'm on thyroid, both naturopathroid and T3 and some iodarol. 430 00:27:13.050 --> 00:27:16.731 And then I take a bunch of supplements, a bunch and some peptides. 431 00:27:16.992 --> 00:27:20.514 Okay, does walking barefoot grounding really have health benefits or just woo woo? 432 00:27:20.534 --> 00:27:22.795 There's two parts to this story. 433 00:27:23.475 --> 00:27:25.256 So walking barefoot, grounding. 434 00:27:25.376 --> 00:27:28.497 First of all, walking barefoot has its own set of benefits. 435 00:27:28.557 --> 00:27:30.718 We are doing the Step Into Summer Challenge. 436 00:27:30.818 --> 00:27:32.879 I would highly recommend you join us for that. 437 00:27:33.239 --> 00:27:37.541 I'm doing it with my buddy Mark Sisson, who is the barefoot guy, the Palluva guy. 438 00:27:37.581 --> 00:27:39.222 He's got the barefoot, the toe shoes. 439 00:27:39.582 --> 00:27:40.782 They take a while to get used to. 440 00:27:40.882 --> 00:27:41.322 I admit it. 441 00:27:41.562 --> 00:27:42.303 They're footy shoes. 442 00:27:42.923 --> 00:27:44.144 But what a difference. 443 00:27:44.185 --> 00:27:46.427 So I try to be barefoot as much as possible. 444 00:27:46.447 --> 00:27:48.429 When I'm working at home, I'm working out barefoot. 445 00:27:48.489 --> 00:27:49.851 I walk around in Palovas. 446 00:27:50.111 --> 00:27:53.295 And then I recently had a podcast with Courtney Conley. 447 00:27:53.795 --> 00:27:54.737 We can link to that. 448 00:27:54.897 --> 00:27:58.761 That was amazing where she talks about your toes and how important they are. 449 00:27:59.202 --> 00:28:01.124 Now, full disclosure, I broke my foot 450 00:28:02.285 --> 00:28:03.666 when I was in my early 20s. 451 00:28:04.166 --> 00:28:05.987 And I did not let it heal correctly. 452 00:28:06.207 --> 00:28:07.487 That's a long, stupid story. 453 00:28:08.027 --> 00:28:12.229 And so it felt fine until a couple years ago when it no longer felt fine. 454 00:28:12.289 --> 00:28:17.431 And when I had it x-rayed and then MRI'd, it's like ridiculous osteoarthritis. 455 00:28:17.812 --> 00:28:20.713 And I'm doing all sorts of foot strengthening stuff now. 456 00:28:20.793 --> 00:28:23.734 So on the barefoot piece, I'm doing as much work as possible. 457 00:28:23.874 --> 00:28:24.054 On the 458 00:28:26.395 --> 00:28:32.880 So first of all, walking barefoot can help strengthen your foot muscles, help your balance and proprioception, help your mobility. 459 00:28:33.241 --> 00:28:37.624 But then getting out and grounding in nature actually could be good. 460 00:28:37.744 --> 00:28:40.306 First of all, I'm sure you heard of force bathing. 461 00:28:40.366 --> 00:28:42.328 So it's just even good just to be out in nature. 462 00:28:42.708 --> 00:28:46.471 Barefoot even better with that grounding. 463 00:28:46.931 --> 00:28:50.614 It somehow is supposed to help with our body's electrical state. 464 00:28:51.615 --> 00:28:54.957 So, yes, I actually had grounding mats on my bed. 465 00:28:55.317 --> 00:28:56.638 My dog just chewed through them. 466 00:28:56.758 --> 00:29:00.420 So it turned out it was like going to be $2,500 to replace them. 467 00:29:00.540 --> 00:29:02.601 So I no longer have grounding mats on my bed. 468 00:29:02.961 --> 00:29:03.602 Now I'm going out. 469 00:29:04.002 --> 00:29:05.563 I go out in the grass every single day. 470 00:29:05.603 --> 00:29:07.044 So I recommend trying it. 471 00:29:07.064 --> 00:29:10.265 But I think barefoot on its own is really important. 472 00:29:10.646 --> 00:29:14.508 What should I eat for strong bones if I'm vegan, gluten-free, and have osteoporosis? 473 00:29:15.208 --> 00:29:17.329 There's a whole bunch to bone density. 474 00:29:17.349 --> 00:29:22.652 First of all, I'd highly recommend listening to my interviews with Doug Lucas and Vonda Wright. 475 00:29:22.792 --> 00:29:25.834 I would highly recommend Dr. Vonda Wright's book, Unbreakable. 476 00:29:26.494 --> 00:29:30.457 And also she has a calcium or a bone supplement. 477 00:29:31.017 --> 00:29:34.379 So the two bone supplements I look at are Dr. Vonda Wright's. 478 00:29:35.527 --> 00:29:39.009 and also Osteocal, those two products. 479 00:29:39.589 --> 00:29:44.251 I don't like to take calcium as much as I like to get it from food. 480 00:29:44.311 --> 00:29:53.996 Here's the reality though, a lot of the plants, not a lot, but some of the plants that are rich in calcium are also high in oxalates, and oxalates reduce the absorption of calcium. 481 00:29:54.176 --> 00:30:02.460 So that is one of the issues, is we wanna make sure that you're getting it in your diet, but you're also absorbing it, and so what you've really gotta watch and, 482 00:30:03.120 --> 00:30:05.362 Google in there are high oxalate foods. 483 00:30:05.442 --> 00:30:09.465 Basically, they're raw greens are a lot of the high oxalate foods. 484 00:30:09.505 --> 00:30:11.547 But watch the high oxalate foods. 485 00:30:11.967 --> 00:30:16.570 These things, and I'll give you some examples of them, spinach, Swiss chard, beet greens. 486 00:30:16.851 --> 00:30:21.674 And the foods that you're probably going to do better with are maybe a, it has to be organic. 487 00:30:22.095 --> 00:30:27.239 Calcium set tofu, cooked collard greens, bok choy, chia seeds, 488 00:30:27.839 --> 00:30:29.980 But remember, there's more to it than that. 489 00:30:30.080 --> 00:30:31.340 You also want magnesium. 490 00:30:31.360 --> 00:30:34.521 You also need to make sure your vitamin D is optimized. 491 00:30:34.581 --> 00:30:36.742 So probably you're gonna need D3 with K2. 492 00:30:36.762 --> 00:30:38.723 You're also gonna wanna do impact. 493 00:30:39.423 --> 00:30:42.624 So resistance train and some impact. 494 00:30:42.984 --> 00:30:48.626 Now, depending on how progressed your osteoporosis is, potentially you can do some jump training, some hopping. 495 00:30:48.646 --> 00:30:51.047 It might be that you need to just get on a power plate 496 00:30:51.687 --> 00:30:55.449 So it depends on how progressed your osteoporosis is. 497 00:30:56.049 --> 00:30:57.470 That's what you'd want to check as well. 498 00:30:57.650 --> 00:30:59.731 And then fish oil can help with bone remodeling. 499 00:30:59.791 --> 00:31:00.611 So can flax. 500 00:31:01.211 --> 00:31:02.412 So that's what I'd be looking at. 501 00:31:02.432 --> 00:31:09.735 I'd look at flax seeds and chia, potentially a fortified soy or tofu, but make sure they're organic or almond. 502 00:31:10.136 --> 00:31:11.616 But watch the oxalates. 503 00:31:12.076 --> 00:31:13.117 Super duper important. 504 00:31:13.317 --> 00:31:16.138 And I would also look at taking essential amino acids again. 505 00:31:16.158 --> 00:31:17.739 It's always gonna go back to that. 506 00:31:18.159 --> 00:31:20.460 And I'd use electrolytes. 507 00:31:20.801 --> 00:31:22.401 Does sugar hurt your immune system? 508 00:31:22.682 --> 00:31:22.982 Yes. 509 00:31:23.322 --> 00:31:33.447 Just this acute, like I just hammered a bunch of sugar actually can impair your neutrophil function, your little like warrior scavengers temporarily, but this chronic 510 00:31:34.267 --> 00:31:41.310 Sugar, high sugar diet means systemic inflammation and metabolic dysfunction and insulin resistance. 511 00:31:41.530 --> 00:31:43.751 All of these things impact your immune system. 512 00:31:44.131 --> 00:31:45.832 How do I get 100 grams of protein a day? 513 00:31:45.852 --> 00:31:46.932 Do I really need that much? 514 00:31:47.032 --> 00:31:48.093 Depends how much you weigh. 515 00:31:48.333 --> 00:31:50.974 In my Eat Protein First Challenge, I have a calculator. 516 00:31:51.034 --> 00:31:54.275 So you can get that at jjvirgin.com forward slash protein first. 517 00:31:54.836 --> 00:31:58.497 Generally, you're gonna eat 0.7 grams per pound of target body weight. 518 00:31:59.037 --> 00:32:02.399 So for most of us, it's 100 grams or more a day. 519 00:32:02.959 --> 00:32:09.187 I personally think, especially if you're trying to lose fat, hold on to muscle, you're better off eating more around a gram a day. 520 00:32:09.868 --> 00:32:12.030 Plus it's easier because it's more satiating. 521 00:32:12.291 --> 00:32:18.338 Now, if you're having trouble getting it, a scoop of my Amino Power Powder before breakfast and before dinner for the win. 522 00:32:19.099 --> 00:32:21.200 Do you have any natural remedies for menopause? 523 00:32:21.460 --> 00:32:23.341 Symptoms like hot flashes, insomnia. 524 00:32:23.461 --> 00:32:26.682 Yes, my natural remedy is bioidentical hormone replacement therapy. 525 00:32:26.762 --> 00:32:32.784 Talk to a hormone specialist, a menopause specialist, and get their recommendations. 526 00:32:33.204 --> 00:32:38.066 But to me, like, yes, there are some different herbal products that you can try. 527 00:32:38.666 --> 00:32:39.947 They might work a little bit. 528 00:32:40.087 --> 00:32:44.208 Anna Kabeca has got a menopause supplement, so I checked that out in her Mighty Maca. 529 00:32:44.369 --> 00:32:47.790 My sleep candy and my magnesium body comb for insomnia. 530 00:32:48.390 --> 00:32:53.414 You could try a chili pad for hot flashes in bed, but honestly, hormone replacement therapy. 531 00:32:53.654 --> 00:32:55.096 There's this amazing thing. 532 00:32:55.136 --> 00:33:00.260 It's from Zona Health that lowers your blood pressure, and it is a little grip strength there. 533 00:33:00.660 --> 00:33:05.224 So look up Zona Health, and this has been clinically shown. 534 00:33:05.264 --> 00:33:06.505 You do it a couple times a day. 535 00:33:06.525 --> 00:33:07.706 It will keep your blood sugar. 536 00:33:07.746 --> 00:33:08.907 It will lower your blood sugar. 537 00:33:09.167 --> 00:33:10.348 So check that thing out. 538 00:33:10.528 --> 00:33:15.431 Obviously, regular exercise, losing some body fat, magnesium. 539 00:33:15.652 --> 00:33:18.173 There's a great blood pressure supplement. 540 00:33:18.293 --> 00:33:20.955 I got to find the name of it from Designs for Health that I like. 541 00:33:21.115 --> 00:33:23.397 I think it might be called HTN Supreme. 542 00:33:23.857 --> 00:33:25.118 All those things can help. 543 00:33:25.659 --> 00:33:30.302 And check out this Zona Health little piece of equipment. 544 00:33:31.091 --> 00:33:34.412 Okay, how much protein should a woman over 40 eat daily? 545 00:33:34.572 --> 00:33:38.134 As we age, we need more protein, not less, but we also need to digest it well. 546 00:33:38.174 --> 00:33:41.895 So you probably should try protein digestive enzymes as well. 547 00:33:42.335 --> 00:33:43.576 Has to do with your weight. 548 00:33:44.176 --> 00:33:46.097 So what's your ideal weight? 549 00:33:46.237 --> 00:33:49.138 Do 0.7 to one gram per pound of target body weight. 550 00:33:49.618 --> 00:33:51.620 Best supplements for women in perimenopause. 551 00:33:51.700 --> 00:33:57.305 So first thing I would say is, oh, you know who else has got is coming out with a great perimenopause supplement? 552 00:33:57.345 --> 00:33:58.946 I'm not sure if it's quite here yet. 553 00:33:59.166 --> 00:34:01.828 Qualia has a perimenopause supplement coming out. 554 00:34:02.369 --> 00:34:03.550 You know how much I love Qualia. 555 00:34:03.910 --> 00:34:05.371 And they researched a heck out of things. 556 00:34:05.411 --> 00:34:06.632 So that's another one you can try. 557 00:34:07.493 --> 00:34:09.015 Here are my foundational supplements. 558 00:34:09.616 --> 00:34:14.362 D3K2, magnesium, fish oil, collagen, creatine. 559 00:34:14.583 --> 00:34:16.245 Those would be my foundational ones. 560 00:34:16.265 --> 00:34:18.348 Estrogen's going down, collagen's going down. 561 00:34:19.048 --> 00:34:21.852 Creatine's gonna help your energy and your brain. 562 00:34:22.673 --> 00:34:26.876 And then D3, magnesium, fish oil, these are just foundational. 563 00:34:26.916 --> 00:34:28.877 So those would be my foundational ones. 564 00:34:29.077 --> 00:34:31.158 And then this is gonna make you feel a lot better. 565 00:34:31.599 --> 00:34:34.700 Qualia NAD Plus because NAD is plummeting. 566 00:34:35.101 --> 00:34:38.383 Myos yoked to help you with muscle protein synthesis. 567 00:34:39.063 --> 00:34:44.509 Timelines might appear because your mitochondria function is going down with aging. 568 00:34:44.529 --> 00:34:45.590 This helps keep it up. 569 00:34:45.830 --> 00:34:51.076 And then qualiacinolytics because it's going to help get rid of those zombie cells that we're accumulating. 570 00:34:51.216 --> 00:34:52.558 Those are all some of the things that I do. 571 00:34:52.718 --> 00:34:55.441 Can I still build muscle after 50 and how? 572 00:34:55.821 --> 00:34:56.322 Fit grandma. 573 00:34:56.342 --> 00:34:56.522 Yeah. 574 00:34:57.563 --> 00:35:00.785 I'm still trying to figure out how you get these grandkids that people speak of. 575 00:35:01.305 --> 00:35:03.686 Like, no one's complying in my household. 576 00:35:04.006 --> 00:35:08.408 Anyhow, yes, you can build muscle after 50, 60, 70, 80. 577 00:35:08.448 --> 00:35:13.110 In fact, they found that people at 60 and 80 built muscle about the same. 578 00:35:13.230 --> 00:35:16.812 So yes, you can make sure that you have the building blocks that you need. 579 00:35:16.872 --> 00:35:19.913 Where I would really focus supplementally would be creatine. 580 00:35:20.193 --> 00:35:23.955 That's my sheatine product, aminos and myose yoked. 581 00:35:24.775 --> 00:35:25.595 That's the first part. 582 00:35:25.715 --> 00:35:27.756 Second part, that's about 25%. 583 00:35:27.897 --> 00:35:29.517 75% is the work. 584 00:35:29.537 --> 00:35:33.979 You got to do the reps. And to build muscle, I have a two by two by two workout. 585 00:35:34.060 --> 00:35:35.040 We will link to this. 586 00:35:35.080 --> 00:35:37.481 This is a foundational starting workout. 587 00:35:37.561 --> 00:35:38.302 Two days a week. 588 00:35:38.502 --> 00:35:40.483 Hit each body part two days a week. 589 00:35:41.463 --> 00:35:46.466 Two exercises per body part, two sets for each exercise. 590 00:35:47.346 --> 00:35:48.607 Simple, easy peasy. 591 00:35:48.747 --> 00:35:53.849 So two pushing exercises, two pulling exercises, two hip and thigh exercises twice a week. 592 00:35:54.249 --> 00:35:56.791 And have a little simple workout you can do at home. 593 00:35:57.651 --> 00:36:06.321 So, and again, and then you continually progressively overload, and that will help you continually to adapt and get stronger and build muscle. 594 00:36:06.721 --> 00:36:08.483 Is it true that dairy causes inflammation? 595 00:36:08.503 --> 00:36:09.244 Should I avoid it? 596 00:36:09.504 --> 00:36:11.006 Asked Plant Powered 48. 597 00:36:11.667 --> 00:36:12.187 It depends. 598 00:36:12.367 --> 00:36:13.949 It might cause inflammation for you. 599 00:36:14.990 --> 00:36:15.630 And it may not. 600 00:36:16.230 --> 00:36:18.111 And also you got to consider the type of dairy. 601 00:36:18.171 --> 00:36:19.791 So for years I could not eat dairy. 602 00:36:20.251 --> 00:36:22.032 I would get gassy, bloated, inflamed. 603 00:36:22.352 --> 00:36:23.192 I healed my gut. 604 00:36:23.352 --> 00:36:25.452 I also am very careful about the dairy I eat. 605 00:36:25.633 --> 00:36:27.113 And I only eat fermented dairy. 606 00:36:27.473 --> 00:36:29.053 And now I can totally tolerate it. 607 00:36:29.373 --> 00:36:32.094 So it's just figuring out if it works for you or not. 608 00:36:32.174 --> 00:36:36.095 That's why I wrote The Virgin Diet to figure out which foods work for you and which foods don't. 609 00:36:36.675 --> 00:36:44.580 And if you are having reactions to foods, quite often it's because your gut is leaky due to stress, due to ultra-processed foods, due to gluten. 610 00:36:44.660 --> 00:36:49.042 And when you heal that, everything gets back to normal and you're able to cycle in these foods. 611 00:36:49.542 --> 00:36:57.747 You could also, so either follow the virgin diet or you could do a food sensitivity test, an IgG4, to see if you're reacting to it. 612 00:36:58.427 --> 00:37:03.670 Now, you could be reacting to the casein or you could be reacting to the lactose. 613 00:37:03.770 --> 00:37:06.292 And that's what you have to find out is which one is it. 614 00:37:06.392 --> 00:37:15.858 Quite often, if you're lactose intolerant, you can do like, you know, things that have had the lactose removed or take lactose lactase enzymes and be fine. 615 00:37:16.319 --> 00:37:19.283 casein is the one that tends to be one that you get a food intolerance to. 616 00:37:19.623 --> 00:37:22.247 But if you're reacting to them, yeah, it will create some inflammation. 617 00:37:22.528 --> 00:37:28.216 Live from chat, my functional doctor put me on estriol cream instead to put on my abdomen and inner thighs. 618 00:37:28.256 --> 00:37:30.379 Now should I, I'm worried I should be on estradiol. 619 00:37:31.020 --> 00:37:39.304 Well, what you've got to find out, and I'm not a doctor, and I'm never going to overrule one because they're the ones that went through the training. 620 00:37:39.564 --> 00:37:42.466 What you want to find out is how is it working for you? 621 00:37:42.886 --> 00:37:46.828 Generally, there's estradiol, there's estriol, there's estrone. 622 00:37:46.888 --> 00:37:48.408 Estrone is the one you don't want. 623 00:37:48.789 --> 00:37:52.250 Estradiol is the active one, and estriol is the weak estrogen. 624 00:37:52.691 --> 00:37:56.953 So generally, estriol isn't enough to really get you where you need to be. 625 00:37:57.153 --> 00:37:59.434 And that's what you'd be able to see on a lab test 626 00:38:00.014 --> 00:38:07.844 where they do estradiol on a blood test to see if you're getting to where you need to be level-wise and also how do you feel. 627 00:38:08.205 --> 00:38:16.736 So you're taking estradiol for your bones, for your brain, for your heart, and also to help reduce inflammation 628 00:38:17.296 --> 00:38:17.556 Right? 629 00:38:17.676 --> 00:38:18.937 So how do you feel? 630 00:38:19.257 --> 00:38:20.097 Is it working? 631 00:38:20.357 --> 00:38:31.781 If it's working and your levels are where you want them to be and you feel good and your heart looks good, your LDL's good, you know, your blood pressure's good, your brain functions, everything, maybe this is where you need to be. 632 00:38:32.201 --> 00:38:34.582 If you don't feel good, then it might be a conversation. 633 00:38:34.622 --> 00:38:39.684 Say, hey, I'm wondering if maybe an estradiol cream would be better for me. 634 00:38:39.864 --> 00:38:40.924 That would be what I would ask. 635 00:38:40.964 --> 00:38:42.365 That's just the information. 636 00:38:42.685 --> 00:38:49.693 You may also want to get How to Menopause by Tamsyn Fadal because she goes through all of this and gives you that information. 637 00:38:49.734 --> 00:38:55.941 So then you can come armed and have a conversation to explore what's the best thing for you with your doctor. 638 00:38:56.261 --> 00:39:01.508 And just make sure that the doctor you're working with has been trained in menopause. 639 00:39:01.968 --> 00:39:07.349 So have they taken a hormone, you know, any kind of a hormone course certification? 640 00:39:08.030 --> 00:39:09.130 There's bioidentical. 641 00:39:09.370 --> 00:39:13.871 There's the BHRT Academy as one great training course. 642 00:39:14.231 --> 00:39:17.812 There's also the Menopause Society. 643 00:39:18.212 --> 00:39:22.714 There's also the A4M has a great hormone training course. 644 00:39:22.734 --> 00:39:30.936 So just, you know, see where your doctor's gotten their education to know what they're doing and then see how you feel because ultimately that's the most important thing. 645 00:39:31.676 --> 00:39:33.157 and that your levels are where they should be. 646 00:39:33.817 --> 00:39:36.519 What's your opinion on intermittent fasting for women over 40? 647 00:39:36.979 --> 00:39:41.121 I, this whole, so first of all, we've got to really define this because it's all over the place. 648 00:39:41.322 --> 00:39:46.544 So remember when we would eat in about a 10 to 12 hour window every day? 649 00:39:46.765 --> 00:39:48.426 That used to be what normal eating was. 650 00:39:48.666 --> 00:39:50.367 That's what I think we all need to get back to. 651 00:39:50.427 --> 00:39:52.108 And I don't think we need to call that a diet. 652 00:39:52.168 --> 00:39:53.989 I think we need to call that normal eating. 653 00:39:54.729 --> 00:39:58.871 I think that for the majority of us, we should be eating between a 9 to 12 hour window. 654 00:39:58.931 --> 00:40:05.673 Turns out Dr. Sachin Panda from Circadian Code has now done a lot of research on this and found that we eat about 15 hours a day. 655 00:40:05.893 --> 00:40:08.794 Basically, we start eating when we wake up and we stop eating when we pass out. 656 00:40:09.174 --> 00:40:09.995 This is ridiculous. 657 00:40:10.215 --> 00:40:15.236 So what you want to think of is eating about an hour or two after you wake up in the morning. 658 00:40:15.256 --> 00:40:19.758 I think the sweet spot is probably about 90 minutes and stopping eating two to four hours before bed. 659 00:40:19.998 --> 00:40:29.741 If you do this and you're getting good sleep, that will take you to a 10 to 12 hour window, really like probably a nine to 10 hour window, which I think probably is great. 660 00:40:29.861 --> 00:40:32.142 It depends on why you're doing intermittent fasting. 661 00:40:32.262 --> 00:40:36.303 Most people are doing this for weight loss and the research is completely un- 662 00:40:36.923 --> 00:40:43.547 It doesn't show that there's any additional weight loss because of time restriction, that really it's because it's restricting your calories. 663 00:40:44.227 --> 00:40:49.150 I think we're better off eating during getting our light right, per Dr. Deanna Minnick. 664 00:40:49.210 --> 00:40:55.934 I have a great podcast episode with her, and eating the majority of our calories when it's light out, unless we live in Alaska or Iceland. 665 00:40:56.534 --> 00:41:01.297 So, you know, eat your bigger meals, breakfast and lunch, lighter meal, dinner, 666 00:41:01.957 --> 00:41:06.522 have regular meals, don't snack all day long, and don't eat after dinner, right? 667 00:41:06.963 --> 00:41:16.494 Wait a little bit after you wake up in the morning, get your time for your body to get back online, your pancreas to wake up before you eat, and don't eat after dinner. 668 00:41:16.574 --> 00:41:17.255 Close the kitchens. 669 00:41:17.375 --> 00:41:18.976 I don't really like breakfast skipping. 670 00:41:19.036 --> 00:41:21.116 I find most people do better when they eat breakfast. 671 00:41:21.156 --> 00:41:25.738 The research is pretty clear on that, but there's always the snowflake that doesn't do well with that. 672 00:41:25.818 --> 00:41:28.539 So again, you gotta figure out what works best for you too. 673 00:41:28.779 --> 00:41:32.960 Should I be taking hormone replacement in menopause or try natural methods? 674 00:41:33.141 --> 00:41:34.721 I think hormone replacement is natural. 675 00:41:34.781 --> 00:41:42.484 You know what I see is people doing all sorts of other stuff when they could have just solved the problem by taking bio-menetical hormone replacement. 676 00:41:42.504 --> 00:41:45.345 They're trying all these herbs and all these other stuff to be natural. 677 00:41:46.105 --> 00:41:47.590 Here's what I think is best. 678 00:41:48.393 --> 00:41:49.657 Do all the lifestyle stuff. 679 00:41:50.959 --> 00:42:04.089 Eat well, stress resilience, exercise, good sleep, great relationships, have a purpose, supplement, get all your core foundational nutritional supplements in. 680 00:42:04.489 --> 00:42:09.432 Then see what you need in terms of your bioidentical hormones to get you where you need to be. 681 00:42:09.713 --> 00:42:14.736 You can spend a whole lot of time trying to do this all with supplements to try to replace the hormone. 682 00:42:15.017 --> 00:42:17.718 When you just replace the hormone, you'd feel great. 683 00:42:17.859 --> 00:42:19.200 So I personally think... 684 00:42:19.960 --> 00:42:23.021 and this is how I do it, just go to the source. 685 00:42:23.201 --> 00:42:24.941 Like, use the bioidentical. 686 00:42:24.982 --> 00:42:26.102 To me, that is natural. 687 00:42:26.182 --> 00:42:29.363 So I'm getting my body to where it naturally would have been. 688 00:42:29.483 --> 00:42:31.143 What's your take on the keto diet for women? 689 00:42:31.183 --> 00:42:32.244 Is it safe long term? 690 00:42:32.604 --> 00:42:34.924 Well, it depends why you're doing it, says low carb, Lisa. 691 00:42:34.964 --> 00:42:36.965 Safe or best or what? 692 00:42:37.005 --> 00:42:38.065 You know, diets are tools. 693 00:42:38.105 --> 00:42:40.106 So it depends on your goals, what you're using it for. 694 00:42:40.166 --> 00:42:43.187 If you're someone who's doing it because you're for 695 00:42:43.967 --> 00:42:51.073 issues with cancer or for brain injury or for seizures, this might be what you need to be on long-term. 696 00:42:51.353 --> 00:42:54.816 If it's for something like weight loss, I don't think it's the best thing. 697 00:42:55.216 --> 00:42:58.639 I think this is one that can be used short-term therapeutically for some reasons. 698 00:42:59.239 --> 00:43:03.002 If I was looking at for other things like what I just listed, that's different. 699 00:43:03.482 --> 00:43:09.327 But for health, I personally think you're better off doing more of a, you know, metabolically flexible diet. 700 00:43:09.367 --> 00:43:15.571 When you do a keto diet, it tends to make you more metabolically inflexible where your body has trouble using carbs for fuel. 701 00:43:15.731 --> 00:43:16.352 Live from chat. 702 00:43:16.652 --> 00:43:17.072 Let's see. 703 00:43:17.993 --> 00:43:21.034 Melanie McKenzie, do you recommend fasting before a weightlifting session? 704 00:43:21.054 --> 00:43:21.974 There's mixed advice. 705 00:43:22.514 --> 00:43:25.415 Oh boy, isn't there, oh my gosh. 706 00:43:25.555 --> 00:43:28.216 This mixed advice has been going on for 40 years, all right? 707 00:43:28.416 --> 00:43:33.057 40 years of being in this field, there's been the debate between fasted and non-fasted. 708 00:43:33.237 --> 00:43:34.937 You know what's the easiest thing to think about? 709 00:43:34.957 --> 00:43:37.298 So first of all, why would you do a fasted workout? 710 00:43:37.578 --> 00:43:39.058 Two reasons, couple reasons. 711 00:43:39.078 --> 00:43:42.219 Number one, you do a fasted workout to burn more fat during the workout. 712 00:43:42.779 --> 00:43:44.860 If you're doing a high intensity session, 713 00:43:45.600 --> 00:43:50.565 either resistance training or high-intensity interval training, your primary fuel source is not fat. 714 00:43:51.126 --> 00:43:52.968 It's carbs, right? 715 00:43:53.609 --> 00:43:56.371 The best time for you to burn fat is when you are sitting on your butt. 716 00:43:57.252 --> 00:43:58.714 That's when you burn the most fat. 717 00:43:59.174 --> 00:44:04.039 The only way you're burning body fat, though, is if you're in caloric deficit, right? 718 00:44:04.700 --> 00:44:11.463 Otherwise, you might burn fat during the workout, but if you have more calories than you need, you're not going to burn off your stored body fat. 719 00:44:11.703 --> 00:44:20.707 So if you're doing a fasted workout to burn more fat, you're really trying to lose more fat, and that comes down to caloric restriction and being in a little bit of a deficit. 720 00:44:20.988 --> 00:44:29.011 If you're doing it because you want to create a bigger stem cell production post-workout, that's a little bit different thought process or create more autophagy. 721 00:44:29.271 --> 00:44:30.072 Here's my take. 722 00:44:30.792 --> 00:44:37.115 Our biggest goal with a workout is to be able to work out hard, as hard as possible, and recover well. 723 00:44:37.415 --> 00:44:41.777 If you find that you eat right before you work out and you can't work out hard, don't do that. 724 00:44:41.917 --> 00:44:47.479 If you find that you haven't eaten and you're fasted and you can't train hard, don't do that. 725 00:44:47.819 --> 00:44:53.462 For me, I find that I do best if I've eaten about an hour or so before the workout. 726 00:44:53.642 --> 00:45:03.827 Now, if I'm traveling and I have to get up and go work out, and that's my only time to work out, I know that if I go eat a big thing before that, I won't work out well. 727 00:45:03.987 --> 00:45:04.768 So what do I do? 728 00:45:05.188 --> 00:45:14.793 If I'm traveling, I do collagen and coffee, and then I put my sheatine, my amino power powder, and my electrolytes in a big jug. 729 00:45:15.013 --> 00:45:16.074 And I take that with me. 730 00:45:16.934 --> 00:45:18.995 And so that's how I can do a workout. 731 00:45:19.035 --> 00:45:22.096 It's pseudo fasting because I did some collagen and aminos. 732 00:45:22.276 --> 00:45:24.997 It allows me, I can work out and I have enough oomph. 733 00:45:25.698 --> 00:45:26.838 So see how you feel. 734 00:45:26.998 --> 00:45:30.039 If you can train hard fasted and you feel better that way, great. 735 00:45:30.339 --> 00:45:32.420 If you don't feel great that way, don't. 736 00:45:32.700 --> 00:45:35.321 Okay, that's my simple easy peasy. 737 00:45:35.341 --> 00:45:37.302 I have the Virgin Diet from 2012. 738 00:45:37.342 --> 00:45:39.083 Do I need a newer updated edition? 739 00:45:39.903 --> 00:45:46.527 Sadly, the newer updated edition is in my files and I haven't published it yet. 740 00:45:46.607 --> 00:45:47.748 Here's the funny story. 741 00:45:48.349 --> 00:45:50.110 So I wrote The Virgin Diet 2.0. 742 00:45:50.790 --> 00:45:51.230 I have it. 743 00:45:52.431 --> 00:45:53.552 And I was going to publish it. 744 00:45:54.052 --> 00:45:58.215 But then I got this download that I wanted to publish today. 745 00:45:58.615 --> 00:45:59.676 The Metabolism Fix. 746 00:45:59.736 --> 00:46:02.198 I literally, this book just downloaded itself to me. 747 00:46:02.218 --> 00:46:03.579 I was like, this is the book I want to do. 748 00:46:03.779 --> 00:46:05.340 So I have The Virgin Diet 2.0. 749 00:46:05.600 --> 00:46:14.026 Once The Metabolism Fix gets birthed here December 29th this year, then I will likely publish Virgin Diet 2.0. 750 00:46:14.066 --> 00:46:16.048 But for now, you've got the most updated version. 751 00:46:16.248 --> 00:46:17.469 Live from chat, Sherry. 752 00:46:17.989 --> 00:46:19.331 I'm postmenopause by eight years. 753 00:46:19.391 --> 00:46:21.393 Is it too late for me to get on HRT? 754 00:46:21.473 --> 00:46:23.696 Listen to my podcast with Dr. Felice Gersh. 755 00:46:23.736 --> 00:46:24.997 I've actually done a couple with her. 756 00:46:25.418 --> 00:46:26.599 This is her specialty. 757 00:46:26.679 --> 00:46:27.680 No, it is not. 758 00:46:27.760 --> 00:46:29.923 You just want to work with someone who knows how to do this. 759 00:46:30.804 --> 00:46:31.945 So very exciting. 760 00:46:32.146 --> 00:46:33.147 Glad you asked that one. 761 00:46:33.507 --> 00:46:33.867 All right. 762 00:46:34.488 --> 00:46:35.909 Well, that was a watch. 763 00:46:36.549 --> 00:46:37.250 That was fun. 764 00:46:37.810 --> 00:46:38.891 Here's a big takeaway. 765 00:46:39.291 --> 00:46:41.373 Like midlife, it doesn't have to be confusing, right? 766 00:46:41.453 --> 00:46:45.416 Most women are overwhelmed because they're getting all this conflicting advice. 767 00:46:45.496 --> 00:46:46.697 Should I train fast? 768 00:46:46.717 --> 00:46:47.358 Should I not? 769 00:46:47.658 --> 00:46:49.959 HRT, supplements, natural, blah, blah. 770 00:46:50.140 --> 00:46:51.761 But reality, okay, here's the reality. 771 00:46:52.021 --> 00:46:53.082 Basics first, right? 772 00:46:53.142 --> 00:46:54.503 Do the fundamentals first. 773 00:46:54.763 --> 00:47:12.572 Do your resistance training, get in your non-exercise movement all throughout the day, do some HIIT training, eat your protein first, get your sleep going, stabilize your blood sugar, do some stuff for stress, take care of your gut, and do all that stuff before you ever worry about a hack because you probably won't even need the hacks when you do all that stuff. 774 00:47:12.872 --> 00:47:15.073 All right, thank you for hanging out. 775 00:47:15.233 --> 00:47:16.694 I love this time we have together. 776 00:47:17.174 --> 00:47:24.278 And if this live helped clear up some confusion, subscribe to my channel, pretty please, and share it with someone who could use it too. 777 00:47:28.709 --> 00:47:36.752 Be sure to join me next time for more tools, tips, and techniques you can use to look and feel your best and be built to last. 778 00:47:37.532 --> 00:47:41.293 Also, I'd love to connect with you and hear your thoughts on the podcast. 779 00:47:41.753 --> 00:47:42.233 Here's how. 780 00:47:42.914 --> 00:47:46.415 First, subscribe to the podcast and leave an honest review. 781 00:47:47.035 --> 00:47:49.396 Second, take a screenshot of your review. 782 00:47:50.136 --> 00:47:52.719 And third, text it to 813-565-2627. 783 00:47:52.759 --> 00:47:54.101 That's 813-565-2627. 784 00:47:54.181 --> 00:47:58.545 When you do, I'll reply using my brand new Virtual JJ app. 785 00:48:07.315 --> 00:48:14.683 It's my on-demand virtual self built from my books, talks, and years of experience so I can interact with you directly. 786 00:48:15.183 --> 00:48:18.266 You'll make my day, and I can't wait to hear from you. 787 00:48:18.587 --> 00:48:21.450 Thanks for tuning in, and I'll catch you on the next episode. 788 00:48:24.289 --> 00:48:33.917 Hey, JJ here, and just a reminder that the Well Beyond 40 podcast offers health, wellness, fitness, and nutritional information that's designed for educational and entertainment purposes only. 789 00:48:34.057 --> 00:48:40.683 You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. 790 00:48:41.364 --> 00:48:47.489 If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional and ask you to do it. 791 00:48:47.789 --> 00:48:57.422 Make sure that you do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have heard on the show or read in our show notes. 792 00:48:57.742 --> 00:49:01.728 The use of any information provided on the show is solely at your own risk.