If you've ever wondered whether menopause affects your brain, you're in for a revelation. This week, I'm thrilled to welcome back Dr. Lisa Mosconi, an associate professor of neuroscience at Weill Cornell Medicine and the director of the Women's Brain Initiative. Dr. Mosconi has been pioneering groundbreaking research that images women’s brains before, during, and after menopause, uncovering the profound changes we experience and how we can support our brain health through it all.

Dr. Mosconi and I dive deep into the astonishing findings of her latest research, which is both enlightening and actionable. For the first time, we have solid scientific evidence that our brains do indeed change during menopause—and there are significant benefits to postmenopausal brains that you’ll definitely want to hear about. We discuss how hormone replacement therapy (HRT) impacts brain health and the exciting potential of new therapies that can stabilize brain function without increasing cancer risks.

We also explore the three major life phases that transform women's brains: puberty, pregnancy, and perimenopause. Dr. Mosconi explains how each stage involves a unique remodeling process that can impact our emotional and cognitive function. This information is empowering, providing you with the knowledge to better understand and manage these transitions.

For those of us navigating midlife and beyond, Dr. Mosconi shares practical strategies to protect and enhance our brain health. From diet and exercise to stress management and sleep hygiene, she offers clear, evidence-based advice that you can start implementing today. Whether you're in your 40s, 50s, or beyond, this episode is packed with insights that will help you thrive and embrace this powerful stage of life.

So join us as we uncover the incredible science behind the menopause brain, bust myths, and empower you with tools to ensure your brain remains sharp and vibrant for years to come. Don't miss out on this transformative conversation!

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

Learn more about Dr. Lisa Mosconi: https://www.lisamosconi.com/

Buy Dr. Mosconi’s book, The Menopause Brain: https://themenopausebrain.com/

Follow Dr. Mosconi on Instagram: https://www.instagram.com/dr_mosconi/?hl=en

Dr. Mosconi interview - The Link Between Menopause and Alzheimer’s with Dr. Lisa Mosconi https://jjvirgin.com/main-podcast/the-link-between-menopause-and-alzheimers-with-dr-lisa-mosconi-ep-423/

As we get older, it's more important than ever to make smart choices about what we put into our bodies. Today, I’ll reveal the nine foods I rely on to keep my energy up, my muscles strong, and my skin looking youthful. And trust me, a few of these might surprise you!

We kick things off with fish, an absolute powerhouse when it comes to aging gracefully. You'll learn about the dual benefits of omega-3s and creatine found in fish, and how they support everything from brain health to skin elasticity. I also dive into the wonders of shellfish and taurine, and why you might want to start ordering that shrimp cocktail more often.

Next, we explore the magic of deep green leafies and berries, and their crucial role in methylation—a process essential for turning genes on and off and keeping our cells running smoothly. I share my favorite ways to sneak these superfoods into your daily meals effortlessly.

Cruciferous vegetables make an appearance too. I'll explain why you should be loading up on broccoli and cauliflower, especially if you want to help your liver detoxify your body and combat oxidative stress. And for those of you who haven't yet discovered the joys of fermented foods, I'll walk you through their benefits for gut health and beyond.

We'll wrap up by talking about bone broth and beets, two often overlooked but incredibly beneficial additions to your diet. From supporting joint health to boosting nitric oxide levels for better circulation, these foods can make a huge difference in how you feel and look as you age.

Tune in to learn how to incorporate these nine foods into your routine, and start feeling the transformative effects on your body and mind. Remember, it’s never too late to make a change that will help you age powerfully and beautifully.

FULL show notes: https://www.jjvirgin.com/eatthese9foods

Reignite Wellness™ Omega Plus (fish oil): https://reignitewellness.com/collections/all/products/omega-plus

Designs for Health Taurine: https://amzn.to/3wDxZYr

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

Pique Tea: https://www.piquetea.com/?rfsn=2861870.fbd50&utm_source=affiliate&utm_medium=email

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

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

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

Reignite Wellness™ Clean Creatine Powder: https://reignitewellness.com/products/clean-creatine-powder

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

Study: ω-3 Fatty Acids in the Prevention of Cognitive Decline in Humans: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823515/

In this eye-opening episode of The Well Beyond 40 Podcast, I sit down with the incredible Mike Mutzel, a seasoned expert in the fields of biology and clinical nutrition. Mike's unique blend of scientific knowledge and real-world experience brings a fresh perspective to the table, especially on topics like fasting, hormonal health, and the real impacts of our dietary choices. Whether you're a fitness enthusiast or someone curious about optimizing your health, this conversation is packed with insights that will challenge what you thought you knew about your body.

Mike shares his personal journey through various health challenges and how they led him to explore the complex world of hormones and dietary impacts on our body's physiology. From the surprising effects of fasted workouts to the nuances of protein intake, Mike's stories are not only relatable but also incredibly informative. He breaks down complex scientific concepts into understandable nuggets, making it easier for all of us to grasp the significance of our daily health choices.

We also dive deep into the myths and truths surrounding creatine, especially for women, and discuss why it's a game-changer for muscle health and overall vitality. Mike's evidence-based approach, combined with practical advice from years in the trenches, provides a wealth of knowledge that can help you fine-tune your health strategies.

Don't miss out on this fascinating discussion! Tune in to learn how you can leverage the latest science to support your health goals and why sometimes, challenging the status quo can lead to better health outcomes. Whether you're dealing with specific health issues or just aiming to optimize your well-being, there's something in this episode for you. Join us as we explore the critical links between diet, exercise, and long-term health—empower yourself with knowledge and start making more informed choices today!

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

Mike Mutzel Instagram: https://www.instagram.com/metabolic_mike/?hl=en

Mike Mutzel YouTube: https://www.youtube.com/@Highintensityhealth

Belly Fat Effect: The Real Secret About How Your Diet, Intestinal Health, and Gut Bacteria Help You Burn Fat: https://amzn.to/3USEqjQ

Study: Oreo Cookie Treatment Lowers LDL Cholesterol More Than High-Intensity Statin Therapy in a Lean Mass Hyper-Responder on a Ketogenic Diet: A Curious Crossover Experiment: https://www.mdpi.com/2218-1989/14/1/73

High-Intensity Health: 25 vs 100 Grams of Protein After Exercise for Muscle Gains: New Study Breakdown https://www.youtube.com/watch?v=D4hqvDNJdkc

Study: Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/

Reignite Wellness™ Clean Creatine Powder: https://reignitewellness.com/products/clean-creatine-powder

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

Reignite Wellness™ Extra Fiber: https://reignitewellness.com/products/extra-fiber

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

Order your own labs at YourLabWork: https://yourlabwork.com/jj-virgin/

Get Mike’s FREE Blood Work Cheat-Sheet

Ladies, if you’re still following the same supplement routine from your 30s, it’s time for a serious makeover. Our needs change as we age, and so should our approach to supplements. Just like you wouldn't stick to the same skincare routine from a decade ago, your supplement routine requires an update to truly impact your longevity and vitality.

In today’s episode, I dive deep into the world of anti-aging supplements. I’ll share seven that have become non-negotiable in my daily regimen, particularly focusing on new additions that have supercharged my journey towards aging powerfully. But it’s not all about what’s trending in the anti-aging space. I also discuss staples and I’ll reveal why even old-school supplements like creatine are making a comeback in routines, not just for athletes but for anyone over 40 looking to maintain muscle strength and cognitive health. Each of these supplements offers unique benefits, from enhancing muscle function and bone health to boosting brain and metabolic health.

Remember, aging is inevitable, but aging powerfully is a choice. Tune in to understand how each supplement works and to discover which ones might be worth adding to your routine.

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

Download Inner Wellness, Outer Beauty: Your Anti-Aging Cheat Sheet: http://jjvirgin.com/antiaging

Reignite Wellness™ Clean Creatine Powder: https://reignitewellness.com/products/clean-creatine-powder

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

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

Neurohacker Qualia Senolytic: https://neurohacker.com/shop/qualia-senolytic

Nitric oxide indicator strips: https://amzn.to/4dxa7X0

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

Reignite Wellness™ Vitamin D Plus: https://reignitewellness.com/products/vitamin-d-plus

Designs for Health Taurine: https://amzn.to/3wDxZYr

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

Akkermansia Muciniphila: https://pendulumtherapeutics.sjv.io/jr9zVP

Study: Impact of the Natural Compound Urolithin A on Health, Disease, and Aging: https://www.cell.com/trends/molecular-medicine/fulltext/S1471-4914(21)00118-0

Study: QUALIA SENOLYTIC PLACEBO-CONTROLLED CLINICAL STUDY RESULTS: https://neurohacker.com/studies/qualia-senolytic-placebo-controlled-clinical-study-results

Study: The Role of Vitamin K in Humans: Implication in Aging and Age-Associated Diseases: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8067486/

Study: Taurine as a potential anti-ageing therapy: the key to reversing the aging process? Short communication: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10328712/

Study: Potential Effects of Akkermansia Muciniphila in Aging and Aging-Related Diseases: Current Evidence and Perspectives: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10676789/

Study: Akkermansia muciniphila supplementation improves glucose tolerance in intestinal Ffar4 knockout mice during the daily light to dark transition: https://journals.asm.org/doi/10.1128/msystems.00573-23

Study: Akkermansia muciniphila secretes a glucagon-like peptide-1-inducing protein that improves glucose homeostasis and ameliorates metabolic disease in mice: https://pubmed.ncbi.nlm.nih.gov/33820962/

I'm excited to share a deep dive into the world of health optimization with Dr. Darshan Shah. We explore groundbreaking diagnostic tools like full-body MRIs and liquid biopsies, which are changing the game in early disease detection and prevention. Dr. Shah shares insights into how these advanced techniques can significantly extend our health span and improve our quality of life.

We also discuss the innovative treatments and therapies available at Dr. Shah's health optimization clinics. His approach combines the best of modern medicine with personalized wellness strategies, offering hope and practical solutions for those seeking to maintain vitality well into their later years.

Join us as we delve into the fascinating intersection of technology and traditional medicine with one of the leading experts in the field. This episode is a must-listen for anyone interested in taking their health to the next level and embracing a life full of energy and vitality. Don't miss these invaluable insights that could truly change the way you look at your health and longevity.

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

Learn more about Dr. Darshan Shah and Next Health: https://www.next-health.com/

Pavlock Shocker Watch: https://shop.pavlok.com/

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

Study: Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure: https://pubmed.ncbi.nlm.nih.gov/20613890/

Order your own labs at YourLabWork: https://yourlabwork.com/jj-virgin/

Get Dr. Shah’s Ultimate Guide to Longevity

Want to level up your fitness game without stepping foot in a gym? As we get older, maintaining muscle strength becomes increasingly crucial, but not everyone enjoys the gym environment. That's why I've crafted a workout routine tailored specifically for you, using just a few essential pieces of equipment that you can easily incorporate into your home routine.

Around age 30, you start losing muscle mass, which can lead to a decline in strength, power, balance, and flexibility. It's not just about looking good; it's about feeling strong and confident in your body as you navigate daily life. I've put together a program that targets these key areas, focusing on upper-body pushing, upper-body pulling, and hip/thigh hinging exercises.

I’ll explain the minimal equipment you need and share a free cheat sheet I made for you to easily get started. Each exercise in this routine is carefully chosen to help you build strength, power, and stability. And don't worry if you're new to this – I'll walk you through each movement, focusing on proper form and technique to prevent injury and optimize results.

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

Watch the full video on YouTube: https://www.youtube.com/watch?v=0zyfngEZFn8

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

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

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

In this episode of Well Beyond 40, I had the pleasure of catching up with my old buddy and fitness industry veteran, Mark Sisson. You won't believe the gems he dropped about evolving fitness routines as we age and the importance of adapting to maintain strength, health, and vitality into our 70s and beyond!

Mark, now 70, shares how he has shifted his focus from grueling endurance activities to more sustainable, joint-friendly workouts. It's all about less pain, more gain, and a ton of insightful shifts that he passionately shared, which I can't wait for you to discover.

We also explored what measures are crucial to age more powerfully. It's not just about longevity; it's about enhancing your health span. From the critical health metrics you should monitor to innovative approaches to everyday fitness, Mark's perspective as a seasoned fitness guru truly opened up new avenues of thought about aging healthily.

Remember to check out the cool guide from Mark available at jjvirgin.com/barefoot, and don't forget to keep moving, measuring, and mastering your wellness journey!

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

Dry Farm Wines: dryfarmwines.com/jjvirgin

Peluva: https://peluva.com/

Primal Kitchen: https://www.primalkitchen.com/

The Primal Blueprint: https://amzn.to/4aOrsZE

The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever: https://amzn.to/3JydKOJ

Get Mark’s Free 80-page book "Building Strong, Resilient Feet, The Definitive Guide to a Barefoot and Minimalist Shoe Lifestyle": https://Peluva.com/UltimateGuide

In this episode, I share five key habits that are not only easy to implement, but also cost-effective, designed to enhance fat loss and maintain muscle mass as you age. I start with the transformative power of protein, explaining why consuming it first at every meal can lead to better food choices and enhanced metabolic efficiency. It's not just about nutrition; it’s about leveraging protein for hormone balance, increased satiety, and effective detoxification.

I also cover the benefits of incorporating walks after evening meals and the critical role of staying hydrated. Understanding the physiological impacts of these actions can significantly improve your health outcomes.

Lastly, I discuss the often-neglected effects of alcohol on fat metabolism and the essential practice of consistent meal tracking for sustainable weight management. I emphasize how tracking your meals can transform your approach to dieting and support long-term health goals. Tune in for practical tips and strategies to revamp your health routines and achieve better body composition after 40. Join me for more insights and check out our website for resources and challenges to kickstart your journey!

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

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

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

Reignite Wellness™ Extra Fiber: https://reignitewellness.com/products/extra-fiber

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