"I really thought I was going to sail through menopause... until I didn't have it all figured out. I started going into early menopause at 42, and that's when everything changed." - Karen Martel

Today, I sit down with hormone expert Karen Martel, to dive deep into the truth about perimenopause, menopause, weight gain, and hormone replacement therapy.

As a nutritionist who experienced early menopause herself, Karen shares invaluable insights about why the conventional "calories in, calories out" approach fails so many women in midlife. Together, we explore why even health-conscious women who "do everything right" can still struggle with unexplained weight gain, mood changes, and other perimenopausal symptoms.

Karen reveals game-changing information about estrogen's crucial role in metabolic health and why starting hormone replacement at the right time can make all the difference in your journey through menopause.

If you're tired of being told it's "all in your head" or that you need to “eat less and exercise more”, this episode will validate you and arm you with the knowledge you need to take control of your hormonal health.

What you'll learn:

• Why conventional advice about menopause and metabolism is often wrong, especially for women over 40

• The surprising connection between estrogen levels and insulin resistance in midlife

• How to recognize early signs of perimenopause that most doctors miss

• Why the timing of starting hormone replacement therapy matters more than most realize

• The truth about progesterone dosing and why "more" isn't always better

• How modern environmental factors trigger earlier onset of perimenopausal symptoms

• The role of new medications, like GLP-1s, to support metabolic health in menopause

• Game-changing insights about topical estrogen for skin health and aging

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

Learn more about Karen Martel: https://karenmartel.com/

Karen’s over the counter line of bioidentical hormone creams. Use code jj for 10% off: https://karenmartel.com/shop/?wpam_id=18

Podcast: The Hormone Solution with Karen Martel: https://podcasts.apple.com/us/podcast/the-hormone-solution-with-karen-martel/id1438772276

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Shop Oura Rings: https://ouraring.com/

Reignite Wellness™ Collagen Peptides Powder: https://reignitewellness.com/products/all-systems-glow-collagen

Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep

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Episode Sponsors:

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Take Karen’s Hormone Quiz and find out which hormones might be stopping you from losing weight

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In this eye-opening episode, I dive deep into the most common diet mistakes that derail progress, including the shocking truth about calorie tracking (even nutritionists get this wrong!), why protein timing is crucial for maintaining muscle mass during weight loss, and the real reason cardio might be working against your goals.

I also share specific strategies for tracking, essential tools for accurate measurement, and explain why focusing on body composition rather than just the number on the scale is key for lasting results.

What you'll learn:

• Why tracking your food intake incorrectly (or not at all) could be sabotaging your progress

• The optimal protein intake for maintaining muscle mass while losing fat

• How excessive calorie restriction impacts your metabolism and muscle retention

• Why resistance training trumps cardio for sustainable body transformation

• The truth about bio-impedance scales and tracking meaningful progress

• Essential tools and apps for successful weight management

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

Free Cronometer tracking app: jjvirgin.com/cronometer

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

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

Food Scale: https://amzn.to/3IBttvS

Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance

Oxiline bioimpedance scale: https://oxiline.shop/product/scale-x-pro/?ref=mza2ntv

Episode Sponsors:

Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products

Go to qualialife.com/VIRGINWELLNESS to try Qualia risk free for up to 100 days and code VIRGINWELLNESS for an additional 15% off

"The minute I put a little pressure on you in your life, you freak out. So what I want to do is figure out how to get this pressure and try to get calmer." - Gabby Reece

In this powerful episode, I sat down with volleyball legend and wellness pioneer Gabby Reece to unpack her evolution from professional athlete to wellness entrepreneur. At 54, Gabby shares her refreshingly practical approach to aging powerfully, revealing how she has adapted her training methods to focus on longevity, while still maintaining the discipline that made her a champion. She opens up about her innovative training approach, combining underwater workouts, heat exposure, and strategic strength training—designed not solely for physical gains, but also for building mental resilience.

What truly sets this conversation apart is Gabby's candid discussion about navigating her marriage to fellow athlete, Laird Hamilton, raising three daughters in today's sometimes overwhelming world, and finding the delicate balance between being a powerful woman and embracing vulnerability in her relationships.

What you'll learn:

• How Gabby transformed her professional athlete training routine into a sustainable lifestyle focused on longevity

• The game-changing benefits of underwater training for both physical and mental resilience

• Why building muscle becomes increasingly crucial for women as they age

• The surprising truth about how she maintains her physique through simple nutrition principles

• Her refreshing perspective on marriage dynamics when both partners are high achievers

• Practical strategies for training smarter, not harder, as you age

• The importance of embracing discomfort for personal growth

Full show notes: https://www.jjvirgin.com/highperformanceliving

Learn more about Gabby Reece: https://gabriellereece.com/
XPT - Extreme Performance Training: https://www.xptlife.com/

Shop Oura Rings: https://ouraring.com/

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Kooru Cold Plunge: https://www.koorucoldplunges.com/ and use code JJVIP500 for $500 off.

Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance

Sunlighten Sauna: https://get.sunlighten.com/JJVirgin - use promo code JJVIRGIN when requesting pricing information for $600 off.

Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep

Episode Sponsors:

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In this game-changing episode, I'm tackling a topic that's close to my heart and crucial for every woman over 40: strength training. Drawing from decades of experience (I started at 16!), I'm sharing my evolved approach to building muscle and strength that's specifically tailored for midlife women.

We're diving deep into why traditional cardio isn't enough and how proper resistance training can transform your body composition, boost your metabolism, and enhance your daily functionality.

I'm breaking down everything from how to measure your starting point using DEXA scans to implementing a practical, progressive training routine that works for your lifestyle.

Plus, I'm sharing my personal insights on why grip strength matters and how simple tools like a rucking vest can accelerate your results.

What you'll learn:

• How to accurately measure and track your body composition beyond just the scale

• The critical connection between grip strength and overall health for women over 40

• Why walking 8,000 steps daily is a foundation for success (and how to make it happen)

• The 4 essential movement patterns that will transform your strength training routine

• Why muscle building works differently in midlife and how to adapt your approach

• The truth about rest and recovery for optimal muscle growth after 40

• Essential nutrition strategies to support your strength training goals

Full show notes: https://www.jjvirgin.com/weighttraining

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

Shop Apple Watches: https://amzn.to/43dn8QV

Shop Oura Rings: https://ouraring.com/

Reignite Wellness™ Collagen Peptides Powder: https://reignitewellness.com/products/all-systems-glow-collagen

Dumbbells: https://amzn.to/3wVXDYf

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Hand Grip Dynamometer: https://amzn.to/48OI2a1

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Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance

Sunlighten Sauna: https://get.sunlighten.com/JJVirgin use promo code JJVIRGIN when requesting pricing information for $600 off.

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Episode Sponsors:

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"Once we fully collapse the belly fat, visceral fat, then we find the metabolism does become more fast and efficient." - Dr. Ashley Lucas

In this episode, Dr. Ashley Lucas—former professional ballet dancer turned PhD in sports nutrition—breaks down the surprising science behind visceral fat. She reveals how this type of fat acts like its own organ, secreting hormones that actively resist your weight loss efforts. Drawing from her clinical work and success as the founder of PhD Weight Loss, Dr. Lucas challenges the common advice to “eat everything in moderation” and explains why it might be setting you up for failure. Tune in for a paradigm-shifting discussion on how understanding the true role of visceral fat is key to sustainable weight loss, especially for women over 40.

What you'll learn:

• Why visceral fat acts like a "tumor" in your body and how it sabotages your metabolism

• The surprising truth about carbohydrate tolerance and why it's different for everyone

• How to identify and manage your personal food triggers for lasting success

• Why the habits needed for maintaining weight loss are different than those for losing it

• The critical mindset shifts required for sustainable transformation

• How stress perception impacts your ability to lose belly fat

• The reason you need to "collapse" visceral fat completely to prevent regain

Full show notes: https://www.jjvirgin.com/ashley

Shop Oura Rings: https://ouraring.com/

Oxiline bioimpedance scale: https://oxiline.shop/product/scale-x-pro/?ref=mza2ntv

Omron Body Composition Scale: https://amzn.to/3IzidAc

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

Reignite Wellness™ Plant-Based & Paleo-Inspired All-In-One Shakes: https://reignitewellness.com/collections/shakes

Download my FREE Resistance Training Cheat Sheet: https://jjvirgin.com/resistance

Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep

Tape Measure: https://amzn.to/3wQw4Q2

Dr. Ashley Lucas on Facebook: https://www.facebook.com/DrAshleyLucas

PHD Weight Loss on Facebook: https://www.facebook.com/PHDWeightLoss

Dr. Ashley Lucas on Instagram: https://www.instagram.com/dr_ashleylucas/

PHD Weight Loss on Instagram: https://www.instagram.com/phdweightloss/

Dr. Ashley Lucas on YouTube: https://www.youtube.com/@drashleylucas

Get Ashley’s FREE ebook: 5 Steps to Reset the Scale: https://myphdweightloss.com/reset-the-scale-ebook/

Episode Sponsors:

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Go to qualialife.com/VIRGINWELLNESS to try Qualia risk-free for up to 100 days and code VIRGINWELLNESS for an additional 15% off

Get Ashley’s FREE ebook: 5 Steps to Reset the Scale

Today, I dive deep into the fascinating world of stress-fighting foods that can naturally lower your cortisol levels. As women navigating midlife, managing stress becomes increasingly crucial for our overall well-being and weight management goals. I’ll share my personal strategies for incorporating these powerful foods into daily life, from my morning ritual with dark chocolate (yes, chocolate can be healthy!) to simple ways to sneak stress-busting greens into your meals. You’ll discover how specific nutrients work to calm your body’s stress response and learn practical tips for making these foods a regular part of your routine. Whether you’re facing midlife hormonal changes, career pressures, or family responsibilities, these natural solutions can help you find more balance and peace in your busy life.

What you'll learn:

• The surprising connection between specific foods and cortisol reduction

• Which everyday snacks can actually help calm your nervous system

• How to properly use dark chocolate as a stress-management tool

• The vital role of specific nutrients in supporting adrenal health

• Simple ways to incorporate stress-reducing foods into your daily routine

• Why gut health is crucial for managing your stress response

• Key evening rituals that combine nutrition and relaxation

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

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Reignite Wellness™ Omega Plus: https://reignitewellness.com/products/omega-plus

Reignite Wellness™ Collagen Peptides Powder: https://reignitewellness.com/products/all-systems-glow-collagen

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Reignite Wellness™ Plant-Based & Paleo-Inspired All-In-One Shakes: https://reignitewellness.com/collections/shakes

Get 60 FREE delicious, protein-packed shake recipes in my Eat Protein First Smoothie Guide: https://jjvirgin.com/smoothie

Chocolate Avocado Mousse with Cacao Nibs: https://jjvirgin.com/recipe/chocolate-avocado-mousse-cacao-nibs/

Study: Effect of Polyphenol-Rich Dark Chocolate on Salivary Cortisol and Mood in Adults: https://www.mdpi.com/2076-3921/8/6/149

Episode Sponsors:

Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products

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"Good energy is fundamentally about giving your body what it needs to thrive. When we do this, our cells work better, our hormones balance, and we feel absolutely incredible." - Dr. Casey Means

In this eye-opening episode, I sat down with Dr. Casey Means, Stanford-trained physician, #1 New York Times bestselling author of "Good Energy," and co-founder of Levels, to unpack the truth about America's metabolic health crisis—and more importantly, how we can naturally optimize our body's energy systems. As women over 40, understanding our metabolic health is crucial not just for weight management, but for sustained energy, mental clarity, and overall vitality. Dr. Means shares groundbreaking insights about how we can naturally boost our body's production of key hormones like GLP-1 (the same hormone in popular weight loss medications) through simple dietary and lifestyle changes. Her approach proves that we don't need expensive prescriptions to feel our best—we just need to work with our body's natural wisdom.

What you'll learn:

• Why 93% of Americans are metabolically unhealthy and what this means for your health

• The three key factors of "bad energy" that drive metabolic dysfunction

• Natural ways to boost your body's production of satiety hormones without medications

• Simple food combinations that help stabilize blood sugar and increase energy

• How continuous glucose monitoring can help you personalize your diet and lifestyle

• The surprising power of post-meal movement for blood sugar control

• Key tests to request from your doctor to understand your metabolic health

Full show notes: https://www.jjvirgin.com/goodenergy

Shop Apple Watches: https://amzn.to/43dn8QV

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Theia Health Continuous Glucose Monitor: https://join.theiahealth.ai/c/jj

Download “The Ditch List: 7 Foods Harming Your Health”: http://jjvirgin.com/ditchlist

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Timeline Mitopure (Urolithin A) - Save 10%: https://www.timelinenutrition.com/partners/jj-virgin

Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance

Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep

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Good Energy book: https://www.caseymeans.com/goodenergy

Casey Means newsletter: https://www.caseymeans.com/newsletter
BYOzempic by Dr. Casey: https://www.caseymeans.com/learn/byozempic-naturally-increase-glp-1-through-3-approaches

Dr. Casey on Instagram: https://www.instagram.com/drcaseyskitchen/

Dr. Casey on X(Twitter): https://twitter.com/CaseyMeansMD

Dr. Casey on TikTok: https://www.tiktok.com/@caseymeansmd

Dr. Casey on YouTube: https://www.youtube.com/@CaseyMeansMD

Dr. Casey on LinkedIn: https://www.linkedin.com/in/casey-means-md/

Episode Sponsors:

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Get Dr. Casey’s FREE Ultimate Food List

In this game-changing episode, I'm pulling back the curtain on my personal supplement routine that's helped me get in the best shape of my life at 60! As we age, our bodies demand different support than they did in our 20s and 30s. I'm sharing my top supplement recommendations for women over 40, including some surprising choices that have transformed my recovery, energy, and overall vitality. From addressing muscle loss and brain fog to tackling those frustrating night leg cramps, I'm revealing the exact supplements that have made the biggest impact in my journey. Plus, I'll explain why that downward dog position might be showing you more than just your yoga form—and what you can do about it!

What you'll learn:

• The three foundational supplements every woman over 40 needs for optimal health

• A game-changing supplement that helps combat age-related muscle loss and brain fog

• Why collagen becomes increasingly crucial for women in midlife (it's not just about wrinkles!)

• The surprising solution to those middle-of-the-night leg cramps that plague many women

• How to properly fuel your workouts and recovery as your body changes with age

• A cutting-edge supplement that acts like "exercise in a bottle" (but don't skip the gym!)

• The twice-monthly supplement that helps combat aging at the cellular level

Full show notes: https://www.jjvirgin.com/8supplements

JJ’s Powerhouse Protocol - The Ultimate Supplement Guide For Women 40+: http://jjvirgin.com/over40

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

Flavorchef bone broth: https://affiliates.theflavorchef.com/121.html

Reignite Wellness™ Omega Plus: https://reignitewellness.com/products/omega-plus

Reignite Wellness™ SHEatine: https://reignitewellness.com/products/sheatine-capsules

Reignite Wellness™ Magnesium Body Calm: https://reignitewellness.com/products/magnesium-body-calm

Reignite Wellness™ Collagen Peptides Powder: https://reignitewellness.com/products/all-systems-glow-collagen

Reignite Wellness™ ElectroReplenish: https://reignitewellness.com/products/electroreplenish

Reignite Wellness™ Amino Power Powder: https://reignitewellness.com/products/amino-power-powder

Reignite Wellness™ Protein First Enzymes: https://reignitewellness.com/products/protein-first-enzymes

Reignite Wellness™ Plant-Based & Paleo-Inspired All-In-One Shakes: https://reignitewellness.com/collections/shakes

Epsom Salt: https://amzn.to/3IxgmMm

Vital Choice wild-caught seafood: https://vitalchoice.sjv.io/daKYGy

Timeline Mitopure (Urolithin A): https://www.timelinenutrition.com/partners/jj-virgin

Qualia Senolytic - Get 15% off with code VIRGINWELLNESS: qualialife.com/VIRGINWELLNESS

Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance

Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep

Get 60 FREE delicious, protein-packed shake recipes in my Eat Protein First Smoothie Guide: https://jjvirgin.com/smoothie

The Virgin Diet: https://reignitewellness.com/products/the-virgin-diet-paperback

Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products

Dry Farm Wines: dryfarmwines.com/jjvirgin

Episode Sponsors:

Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products

Go to qualialife.com/VIRGINWELLNESS to try Qualia risk-free for up to 100 days and code VIRGINWELLNESS for an additional 15% off