ATHE_Transcript_Ep 580_My Best Aging Advice After Turning 60 (I Wish I Knew This Sooner)
JJ Virgin: [00:00:00] I'm J. J. Virgin, PhD dropout, sorry mom, turned four time New York Times bestselling author. Yes, I'm a certified nutrition specialist, fitness hall of famer, and I speak at health conferences and trainings around the globe, but I'm driven by my insatiable curiosity and love of science to keep asking questions, digging for answers, and sharing the information I uncover with as many people as I can, and that's why I created the Well Beyond 40 To synthesize and simplify the science of health into actionable strategies to help you thrive.
In each episode, we'll talk about what's working in the world of wellness, from personalized nutrition and healing your metabolism, to healthy aging and prescriptive fitness. Join me on the journey to better health so you can love how you look and feel right now and have the energy to play full out at 100.[00:01:00]
So I just turned 60. And I like to joke and say that if I knew how great things would be when I turned 50, I would have just skipped over the 20s, 30s, and even 40s, and just hung out the 50s longer. Now, as I get ready for my 60th, I decided this was going to be the best decade yet. And so I got really serious.
And I'm going to share my top strategies that I've been deploying for aging powerfully. And by the way, Forget about aging gracefully, forget it. We are aging powerfully and we're doing this so that not only can we play full out now, but we can do the same at a hundred. And we're doing that by putting these strategies in place so that we make sure that we are built to last.
There was a study that showed that people who were positive about their aging experience, excited about getting older. Actually are living seven and a half years longer of quality [00:02:00] life. I mean, that is crazy. And so what do you do there? Well, as I started to turn 60, one of the things that I did was I looked back over my last decade and let's be honest, we do not do this enough.
And I went, all right, what was amazing over the last decade? What did I accomplish? You know, you just don't think about this stuff, but as you lift it out, you go, wow, a lot of really amazing things happen. And then I also put in a reframe, like what were some of the big lessons learned? And I tend to. Learn mainly from failures.
I think we all do, but I consider it to be R and D. So what was the R and D of the last decade? I decided to make some really big, bold, expansive goals for the next decade. And one of them was to get really serious about my health. Now I've always been serious about my health and self care. But I started to really look at, wow, if I want to be able to do the things that I can do right now in my seventies, eighties, nineties, what is it that I have to make sure that I'm doing every day so that I can [00:03:00] be like that?
Then, right? And so what are those things I'm going to put in? So that is what I'm going to go through with you because I want you to have what I'm having here. Right? And it's totally possible. Now, the first place that I want you to start looking and remember that phrase, what you monitor and measure, you can improve.
And boy, is that true with sleep. And you look at one of the things that you need so much as you age and it's sleep. And by the way, no, we don't need less sleep as we age. That is not true. So sleep is so mission critical because sleep, of course, is when we repair, but it's also when we're raising most of our growth hormone.
And growth hormone is really that hormone of youth, hormone that's going to help us with muscle, hormone that's going to help us rebuild. So we got to get that in and deep sleep is critical for that. So that's the first part. The second thing is sleep is critical for having really good insulin sensitivity.
And this is important for you to be metabolically healthy. In fact, what's crazy, just one poor night of [00:04:00] sleep, that's failure to get the recommended seven to nine hours of quality sleep a night, can impact your insulin sensitivity, can make you more insulin resistant. You know it raises your hunger hormones.
That means that you're going to be hungrier, eating more, and you're going to be then having higher insulin levels, so you can't access storage fat for fuel either. It's a one two punch. Nightmare. So here's a couple things that you can do to help improve your sleep, and I've talked a lot about this, so you can also look on my podcast and other YouTube videos.
But make sure you stop eating at least three hours before bed. That does not mean go to bed later. We want to sleep during the circadian rhythm. So you wake up when it's early morning in the light, you go to bed as it gets dark. Right? So three hours before bed, we're stopping eating. It is so incredible what eating late will do to your sleep.
And if you don't believe me, check it with an aura ring. An aura ring and a CGM will tell you everything there. So that's the first one. And then. An hour before [00:05:00] bed, and I love what Dr. Michael Bruce calls this, he calls this the power down hour. So if you think about it, if you're going to go to bed at 10, You don't want to start getting ready for bed and sliding into bed at 955.
You want to start thinking about that at 9 or even earlier. So what do you do? You dim the lighting. We recently found this Philips, has a Philips Hue app, and you can get light bulbs. They weren't expensive. It was like 65 bucks. We got an app, and we could actually dial down all the lights in our room to make them red at night.
So they could go to blue in the morning, red at night. So you want to start dialing down your lighting. If you can't do that, then put on the blue blocker glasses. Same thing with your tech. You can set your tech so your tech will shift over to evening, so you won't have that blue light telling your brain to wake up.
Super important. And in fact, better yet, that hour before bed, just get off the tech. Nothing's good ever is coming out of the news, but it's not coming good out of your email either. It's just going to light your brain back up. Now think of what you can do to help prepare you for bed. One of the great things would be to take a [00:06:00] sauna, do a hot bath.
Those are great. And then really dial the room temperature down somewhere between 65 and 67. That's important too. And then set your bedroom up for success. If you can't totally black it out with blackout curtains, then get yourself a really good eye mask. Make sure that the sound is completely quiet. If not, get yourself earplugs or some kind of a white noise machine, because those are really mission critical.
And then look at what you might need to do to help also assist with sleep. I find for me, I take three of my Reignite Wellness sleep candy every single night. That's a melatonin and GABA and 5 HTP and B6 inositol product. And then I also take some of my magnesium body call. And those are the two things I find really help me with sleep.
Now, the other thing that I do is I make sure I track. And what I found with tracking is it really helped me identify those things that we know interfere with our sleep, but it just helped me stay on the straight and narrow a little [00:07:00] bit more like. Wine before bed, trashes my sleep, eating before bed, trashes my sleep, reading emails before bed, trashes my sleep.
Those are some key ones that will blow everyone's sleep up. What are the things that you know and just track because it'll help you stay honest, right? So that's the first one is committing to sleep. And that's going to be somewhere between seven and nine hours of quality sleep a night for you. And quality is the key thing here.
Because you want to make sure that you're getting the right amount of deep REM sleep every single night. Quality is key. Next one is when I wake up in the morning, I have my morning routine, and one of my morning routine things is I get up in the morning, open up so that I see all of the natural sunlight.
Again, if it's dark still, you can then use that Philips light to turn on natural sunlight with your light bulb, right? It's not really natural, but fake natural. And then after I go to the bathroom, I get on the bioimpedance scale. Now, one of the things I teach people to do [00:08:00] is weigh in every single day.
And the important thing here is to reframe the scale from some mean friend who's judgy and shaming into a biometric tool that's giving you information. Super important. And so I use a bioimpedance scale. We've got to look beyond weight to see what that weight is made up of. And it's never more important than when you are aging.
Because as we age, we are losing, we're shifting our body composition if we're not aware of it and we're not shifting it in the right way. I've heard this from so many clients over the years. They go, you know, I weigh the same amount as I weighed when I was in high school and it's 30 years later. Well, you don't actually weigh the same amount.
You might weigh the same amount, but the what it's made up of is totally different because as we're aging, if we're not actively working against this, and even if we are, some of it will still happen. We're going to lose some muscle. Right? So we'll lose some skeletal muscle and we will start to gain more fat.
So even if you weigh the same, what that weight is made up of is different. [00:09:00] And this is why we need to use a bioimpedance scale. This is why we also need to use a tape measure. This is why I really recommend getting A DEXA scan, one to two times a year, really like twice a year. This is something that we used to recommend for bone density, but we go now past bone density with a DEXA scan.
It's a scan that you lie down in, takes about 10 minutes, and it will tell you not just your bone mineral density, but it will also tell you how much skeletal muscle mass you have, where is it, so are your legs even, are your arms even. It will tell you where your fat is. You think you know, but that deep internal fat, you wouldn't know where it was.
So it's going to tell you your body fat, but it's more importantly going to tell you something called your visceral adipose tissue, the fat around your organs. This is the dangerous fat. And we want to minimize that visceral adipose tissue, super duper duper important. Once you've done a DEXA, then you can come home and you can correlate it with your bioimpedance scale at home.
And what you do is you weigh in every day and you look at [00:10:00] your weight, and you get your other metrics of your body fat and skeletal muscle, and you take the average every week, right? Because weight's going to fluctuate a little bit. Tell you something important with scale weight, though. If you see a big jump, like all of a sudden it jumps up three pounds, A lot of times that's a little inflammatory response.
Something you ate didn't work for you. And that is key critical information too. And that's why I say a scale is a biometric tool. It's not a mean friend. This is not shameful. This is information saying, check back to what you ate and see what didn't work for you. Now, as part of that body scan, the other thing that I want you to look at.
is your waistline. And I want you to get yourself a tape measure and measure your waist once a week. And the reason I want you to measure your waist is this is a key way to check in on your metabolic health. And what you're going to do is you're going to take that waist measurement and you're going to go into a little chart, and these are easy to find online, and it's just a waist to height ratio [00:11:00] chart.
And see where you land and what you want to make sure of, especially if you're trying to lose weight. Remember, you're really not trying to lose weight. You're trying to hold on to or build muscle as you drop fat. And if you're losing weight, but you're not losing your waist, you're actually making yourself worse, not better.
Now, if you're struggling with your waist, a couple things are going on. It's usually a marker of either a cortisol issue or an insulin resistance issue or both. But we need to see if something's challenging there. And here's the thing. If you are struggling with losing your waist, a couple things you're going to want to look into.
Number one, improving that insulin sensitivity. We will be talking about that. Sleep was one of the ones we already addressed. Number two is improving cortisol, because elevated cortisol causes you to lay down visceral adipose tissue. We'll talk about that too. That's coming up next. And some of the things you can do to help there, by the way.
HIIT training, high intensity interval training, is my most favorite here. So, I love to have people walk after a meal to [00:12:00] lower the blood sugar response to a meal, but in terms of doing some cardio, I like you at least twice a week to get in some high intensity interval training. So, if you're someone who's used to going out for a walk, it would look like this.
Maybe you go out for a walk for 30 minutes, I'm going to now give you something to do for about 15, where you go out, you walk, warm up for a couple minutes, and then you sprint, knees up, as hard as you can, for 10 to 30 seconds, then you walk it off, as long as it takes for you to start to get your breathing back to normal again, and then you sprint again.
Then you walk it off and you do that to accumulate about four total minutes of bursting, right? But they're done in little bits. And if you feel like you can go longer, go harder. That's it. And what you're going to find is this is going to quickly improve your fitness level because one of the big markers of fitness is how fast you recover from an all out burst, but also helps burn off this visceral adipose tissue quickly and has a bigger metabolic effect than just going out for a walk.
So speaking of cortisol because one of the cool things with high [00:13:00] intensity interval training is it can help your body handle stress better So there's a variety of different ways that we can learn how to handle stress and we can deal with cortisol And this is super important because cortisol it's interesting of all the hormones that tend to become problematic as we age.
Most of them, we're just losing, right? We're losing our estrogen, we're losing testosterone, thyroid might be going down, progesterone is going down, but not cortisol. And quite often not insulin either, which is why we're having some belly thought problems. But when you look at cortisol, this is not going to help us if we have more cortisol as we age, because cortisol is basically going to be the opposite of us wanting to build up.
It's going to break us down. It also. Elevates blood sugar. So we know cortisol tends to increase with age, which is not really fair. It breaks down muscle, it breaks down collagen, accelerates aging, no good things, right? It also messes with your gut. It can cause leaky gut as well. So what do we do? [00:14:00] You might've gotten away within your twenties and thirties.
It's like you had a bigger margin for error, not anymore. Now we really have to prioritize self care because I started to really look at this. I went, you know what? I have to think of self care types that are mindful, like taking my nervous system to the gym. And that's how I look at anything that's helping me with stress.
I'm taking my nervous system to the gym. I'm giving it a workout. So what are the things that really help here? Meditation is a huge one. Now, I'm a big Dr. Joe Dispenza fan. I also do some sound bowl healing. Tapping is a good resource here. Breathwork's another great one. And you can try use a couple different ones, but important to find those things that work for you and commit to it as a daily habit.
Doesn't have to be for long, but you need to be consistent. And that's that time that you are going to block out for yourself, guilt free. Think of it as a prescription. It's super duper important. One of the big challenges with stress is it's hard to [00:15:00] quantify, but there is one way that you can really look at it, and that's HRV.
So if you have an Oura Ring, an Apple Watch, there's a couple things that track your heart rate variability. Better heart rate variability. More of it means that you are better able to handle stress. So monitor that. It's a little bit of a wonky number, but what I've really been looking at is like, when is it better?
When is it worse? Crazily enough, when I go to a Dr. Joe meditation retreat, my HRV is amazing, but of course that's not real life. But I do see what things lower it and what things improve it. And that's what you're really using these tracking devices for. Couple other things that can help here. Vitamin C is a huge one for this.
Because vitamin C is the biggest vitamin used by the adrenals, so that can be super helpful, as can DHEA, the supplement DHEA. There's one other thing that you can do to assess here, and that's taking something called an Adrenal Salivary Index Test. And what you do is you spit four times throughout the day.
And you send it into a lab. [00:16:00] The lab looks at your cortisol rhythm because your cortisol should come up in the morning to wake you up. And when cortisol is coming up in the morning, it's basically telling melatonin to shut down. It's waking up your body, it's getting your pancreas going again, secreting insulin, it's getting all your stuff going.
So it's waking you up. And then throughout the day, it starts to taper back down again. So it comes down in the evening, melatonin can come up, and you can go to sleep. So you can take that test to see if things are going well. You might have really low morning cortisol, and you're like, I just can't seem to get out of bed.
That might be why. You might have trouble falling asleep at night. Your cortisol might be too high. So it allows you to really look at that and then put the right strategies in place. To improve it, because things like tapping can actually lower cortisol pretty easily. And things like taking a licorice extract can help raise cortisol.
So there's ways that you can work with it once you know. Blood sugar has gotten a lot easier to really look at because now we can use things like CGMs. And CGMs, or [00:17:00] continuous glucose monitor, that you put on the back of your arm, is an easy way, in real time, to see how your diet and lifestyle is working for you.
Because the reality is, we should have a pretty tight control on our blood sugar. It should be somewhere between 70 and 120, ideally, most of the time. Like, it sits around… 70 to 90 throughout the day, you eat, it might go up 30 points and then over two hours, it comes back down again. What happens when you wear a CGM is you start to see, Oh boy, when I ate whatever it was, boy, that really cranked my blood sugar up and it stayed up for a while, or, Oh boy, when I walk after a meal, it brings everything right back into normal.
Focus again, or if I go to the gym and I crank a workout, I shoot my blood sugar up and that's okay because that means that I just worked out really hard and my body needed to access glucose from my muscle stores of glycogen, right? To do the work. So this can tell you in real time what's going [00:18:00] on with you.
Now, there's a couple of things that we know that work really well for keeping your blood sugar up. in balance. And that's the important thing. Remember, we want blood sugar to come up when we eat, not too high, then we want it over a couple hours to come back down again. Ideally, you know, blood sugar comes up, insulin comes up to bring blood sugar back down, and then insulin comes down.
And blood sugar is kind of the lagging indicator. Generally, you'll start to have problems with insulin before you start to have problems with blood sugar. But you can use this as a rough measurement of this. Because if insulin's high, basically locks the doors for your fat cells. You can't access stored fat for fuel, and when insulin's high, your metabolism is slower, and you can't use body fat, which is not how we want things to be.
So we can use a CGM to really start to see, Hey, what am I doing here? Is this working? Get my blood sugar back in check. So let me give you a couple of things that work really well. My number one thing is eat protein first and non starchy vegetables second. There's been a lot of research out showing [00:19:00] that when you eat non starchy vegetables, you have a lower blood sugar response.
So you might be going, JJ, why are you saying eat protein first than non starchy vegetables second? The reason being is both of them work the same way, a little different mechanism, but both of them work to have a lower blood sugar response. But the reason I want you to eat protein first is I want to make sure you get all that protein in.
Super important. And we'll talk about that in a little bit. But this is one of the first things that can happen is if you focus on your protein first, it's more satiating. You'll tend to eat less. In fact, a great study just showed that people who eat protein first eat less and make healthier choices. And, you need to also get those non starchy vegetables in.
So that's the first part that can help with that blood sugar balance. Get into the routine, especially after dinner, of going for a walk after dinner. So remember, here's the deal. Your body is going to deal with the carbohydrates in your meal first, right? Carbohydrates first, fat second. So what you want to do is either use those carbs, store them in your muscle glycogen or your liver glycogen.[00:20:00]
And most likely, if you haven't really gone and done a big workout, it's going to be your liver glycogen, not a lot of space. So go out for a walk, lower the blood sugar response to the meal. Do some resistance training because guess what? Your little suitcases of stored carbohydrate are going to get used up during the resistance training and now you have place for this to go.
So that's another thing you can do. You can walk. Resistance training is a great one to get your blood sugar under control. Before your meal, use some apple cider vinegar or some lemon juice. So what could you do? Green tea with some apple cider vinegar or take some apple cider vinegar. You can also use it and put it in your salad dressing and do it with your meal.
But these both can lower the blood sugar response. Another great herb is berberine. This is an amazing way to help insulin sensitivity. And then I wrote the book on this on the sugar impact diet, and it is literally because the most aging thing in your diet is sugar and sugar sneaks into all the silliest places.
We'd never expect like [00:21:00] they will put wheat flour on a steak. And remember, wheat flour is a starch that turns straight into sugar. You're either Making sugar slowly from the food you eat, like maybe some lentils or some squash or some arugula or you're mainlining it quickly from the juice, right? Or the flour or the corn.
And so we want to make sure that we are making it slowly, not mainlining it. And those big starches and easy sugars do something called ages. Where, our advanced glycated end products easily start to change. They don't even need enzymes to do this. And they start to create wrinkling. And they start to create brown spots.
So all that stuff that you hear, I always say, it's like the crust on bread. This happens from sugar, where it can bind over to proteins and create all of those problems. And remember, in terms of eating, you're going to want to get in your carbs mainly through non starchy vegetables, through two fruit servings a day.
And beyond that, a little bit of slow [00:22:00] low carbs, a little bit of lentils, legumes, or winter squash. Beyond that, you've got to earn your carbs. More than that, really, I think I heard the average person's eating 300 grams of carbs a day, where it should be about a hundred. And more than that, comes from exercise.
You gotta earn it. Now here's the deal with muscle protein synthesis. There's one key thing here, and when we look at diet, we've gotta address it. Because if you're eating foods that are inflaming you, that you're intolerant to, It can actually block muscle protein synthesis. So one of the key things with aging is to make sure that you're decreasing inflammation.
Also with decreasing inflammation, you gotta, again, make sure that sugar isn't sneaking in. That's the sugar impact diet, because sugar will also be inflammatory. Another inflammatory thing are different kinds of oils. In fact, one of the things I like to say is we need to make an oil change. Now, here's the thing.
First thing that we want to do is make sure that we're eating clean, wild animals, pastured animals, [00:23:00] which means we're going to get a higher percentage of omega 3 fats, which are the anti inflammatory fats, which 10, 000 plus years ago we ate a better ratio of. We're way off that ratio now. Because of modern agriculture, the coin oil, the soybean oil, all of that stuff.
In addition to that, we'll probably need to take some extra omega 3 fats. I find most people do better when they take one to two grams of omega 3 fish oils a day too. But then you want to look at which oils you're using and you really want to avoid the more pro inflammatory oils and really focus on things like extra virgin olive oil with those polyphenols.
It can be amazing for powerful aging, right? And so we want to focus more on getting our whole fats first, and that would be things from like wild fish and grass fed beef. And then using what we're going to do for our non starchy vegetables, so probably the extra virgin olive oil. And then if we need fats after that, again, focus back to the whole fats from things like avocado and [00:24:00] coconut or nuts and seeds.
So, I was just talking omega 3, so I want to talk about a couple supplements too that can be super helpful here, some that you may not have heard of before. First thing that I want to give a shout out to are enzymes, because one of the things that happens as we age is that our stomach acid can go down, so now we're not digesting our protein as well, and we need to digest it well to be able to use those amino acids.
So, I take protein digestive enzymes. Every single day. Now, I don't take them with my smoothies because that protein is very bioavailable. I use a bone broth based protein plus extra collagen in there, but I do use them with my meals. So that's step one. The next one is GG, geranylgeraniol. Probably you haven't heard of this.
This is a really interesting supplement. We first started looking at it because it was helping with bone health and hot flashes. But most recently we found that it also can help beige your white fat, which means when you're beige in your white fat, it helps get rid of the visceral adipose tissue. It helps make your fat more [00:25:00] metabolic so that you can burn it off.
So that's super important. So it can help with visceral adipose tissue. And it can also help. you with your own hormone production, your sex hormone production, and it also can help you with CoQ10 production. So I love GG. Think of it as the precursor down the pathway to CoQ10. So that's one that I take every day.
These things are things you want to get on and stay on, because taking GG for a week is not going to do a thing for you. It's like, I'll take vitamin D tomorrow. That's not going to do anything. It's consistency over time. Creatine, we know bodybuilders have used it for years, it's one of the most studied supplements, most safe supplements, but it's huge for helping you maintain strength and avoid muscle loss as you age.
So depending on your size, it's somewhere to three to five grams a day, every day. Takes you about a month to get to tissue saturation, then you just stay on it. Doesn't matter when you take it, you just keep your tissue saturated. The other one that I've been using is a product called Urolithin A. Because it helps [00:26:00] you do something called mitophagy in your mitochondria, which basically helps your mitochondria recycle and renew and use old damaged parts of the mitochondria to rebuild the mitochondria, which then means you can work harder.
And in fact, that's what the studies are showing with urolithin A is that you're actually getting stronger. In fact, they saw a 26% strength increase in six weeks using urolithin A. So those have been some of the big ones. That I've been using and speaking of strength, when you look at what happens as we age, we lose muscle mass up to 1% a year, starting age 40, this all starts to double at age 60, by the way.
So we lose muscle mass, we lose strength somewhere 2 to 4%, and then we lose power up to 6%. So when you really look at what is fitness, it's being strong, it's being able to unscrew a lid, right? Grip strength is highly correlated with all cause mortality. It's being powerful. It's being able to push off of things.
It's being flexible. It's having great balance and agility. And so when you look at designing an exercise [00:27:00] program, you want to make sure that you add all of those things in. So the first thing that you think of is resistance training. And when you're doing resistance training, you literally want to lift heavy.
Now, you never sacrifice form, right? Form is always going to be your limiter. Technique is always your limiter. But you want to lift the heaviest weights you can in good form, and you want to do big compound movements. Next thing, incorporate in some high intensity interval training like we talked about, because that's going to be great for your cardiovascular system.
You want to move as much as possible, and again, for that blood sugar balance. And then think of adding in something for your flexibility and balance, like hot yoga, which I hate and love at the same time, and then push yourself and try different things. And one of the things that we've been doing is trying different classes, especially classes that focus on power because they force us to do new things.
Couple more things and we're going to wrap this up. So I just have to mention this. I'm so sorry, but do not shoot the [00:28:00] messenger, but alcohol. And you've probably already seen this, I don't know about you, but what I could get away with in my 20s, and even my 30s, cannot even come close to now. And in fact, even one glass of wine, I'm like, shoot, my sleep is not as good.
And that's why I want you to really track this. And if you are drinking wine, shout out to my buddies over at Dry Farm Wines, because it's the clean, lower alcohol, no preferentially…
Metabolize alcohol before anything else. So if you're drinking, you're not fat burning. And finally, let's just talk hormones because we have to, right? And the first thing you want to really make sure that's going well is you want to make sure your adrenals, that cortisol is really working well, because if you've got adrenal issues, you'll have thyroid issues.
And if your thyroid's not working well, then it's going to make it very hard to balance your estrogen and progesterone and thyroid. Check in on all of these. Get a really good [00:29:00] thyroid test, a comprehensive panel. Don't go for the lab values. Go for optimal. Work with a doctor on looking at bioidentical hormone replacement.
By the way, for women, Estrogen is critical for our bones, for our brain, for our heart. This is where all the problems come in. So this is something you definitely want to look at. And I did some great podcasts, one with Dr. Jen Simmons, one with Dr. Felice Gersh, one with Dr. Suzanne Gilbert Glenz, all on bioidentical hormone replacement.
And you also want to make sure with body fat, a lot of times we will. produce a lot of what we call the bad estrogens, the estrones. So there's something called DIMM that can be really helpful there to help you detoxify that. Other things that can be helpful here are something called Annatto-GG and COQ10.
Those are all the things that I use here for hormones. And finally, one more piece of the diet that I have to do a shout out on because gut microbiome so important is make sure that you're eating by the rainbow. And that's why we talk about this. Get all those non starchy [00:30:00] vegetables, five or more servings every single day, two fruits every single day, and try to get 50 different things a week.
And guess what? Spices count too. But all those antioxidants can help with reducing inflammation, can help with slowing down the aging process so they matter. Okay, I know that was a lot. And you have all of these areas to focus on. So the big question is, where should you start? The easiest one that you can tackle right away is what's at the end of your fork.
So I want you to watch this next video on anti aging foods that you should be eating every day to support your skin health. Retain that youthful glow and have you feeling like your old vibrant self again, or how about your new vibrant self again? So you have the energy and the motivation to implement the strategies and continue to build And have that amazing, powerful life that you deserve.
Be sure to join me next time for more tools, tips, and techniques you can incorporate into everyday life to ensure you look and feel great. And more importantly, that you're [00:31:00] built to last. And check me out on Instagram, Facebook, YouTube, and my website, JJVirgin.com. And make sure to follow my podcast. So you don't miss a single episode at subscribetoJJ.Com. See you next time.

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