[00:00:00] JJ: [00:00:01] [00:00:02] [00:00:03] [00:00:04] I’m [00:00:05] JJ Virgin, [00:00:06] Ph. D. dropout, [00:00:07] sorry mom, [00:00:08] turned four [00:00:09] time New York Times [00:00:10] bestselling author. [00:00:11] Yes, I’m a [00:00:12] certified nutrition [00:00:13] specialist, fitness hall of [00:00:14] famer, and I [00:00:15] speak at health conferences [00:00:16] and trainings [00:00:17] around the globe, but [00:00:18] I’m driven by my [00:00:19] insatiable [00:00:20] curiosity and love of [00:00:21] science to keep [00:00:22] asking questions.

[00:00:22] JJ: [00:00:23] Digging for [00:00:24] answers and sharing the [00:00:25] information I [00:00:26] uncover with as many [00:00:27] people as I can. [00:00:28] And that’s why I [00:00:29] created the [00:00:30] Well Beyond 40 [00:00:31] podcast [00:00:32] to synthesize [00:00:33] and simplify the [00:00:34] science of health [00:00:35] into actionable [00:00:36] strategies to help you [00:00:37] thrive. [00:00:38] In each episode, [00:00:39] we’ll talk about [00:00:40] what’s working in the world of [00:00:41] wellness, from [00:00:42] personalized nutrition [00:00:43] and healing your [00:00:44] metabolism, to [00:00:45] healthy aging and [00:00:46] prescriptive fitness.[00:00:47]

[00:00:47] JJ: Join me on [00:00:48] the journey to better [00:00:49] health so you can [00:00:50] love how you look and [00:00:51] feel right now [00:00:52] and have the [00:00:53] energy to play full [00:00:54] out at [00:00:55] 100.[00:00:56] [00:00:57] [00:00:58] [00:00:59] [00:01:00] [00:01:01] [00:01:02]

[00:01:02] JJ: What [00:01:03] if the key to [00:01:04] not feeling old [00:01:05] was as simple [00:01:06] as [00:01:07] changing the foods you [00:01:08] eat? Now, I’m sure you’ve [00:01:09] noticed that what you eat [00:01:10] seems to impact you a [00:01:11] lot more than it [00:01:12] used to, both [00:01:13] good and [00:01:14] bad. I’m going to share the [00:01:15] nine foods I [00:01:16] eat regularly [00:01:17] to make sure I’m [00:01:18] aging powerfully. That [00:01:19] means having great [00:01:20] energy, staying [00:01:21] strong.

[00:01:21] JJ: and [00:01:22] looking younger than my [00:01:23] age. And I’m betting the [00:01:24] last one, or [00:01:25] maybe a few of them, are going to [00:01:26] surprise you. [00:01:27] First up [00:01:28] is fish. [00:01:29] Now there’s [00:01:30] two big reasons [00:01:31] I eat fish. [00:01:32] Number one are omega [00:01:33] 3s. Omega [00:01:34] 3s are great because they [00:01:35] reduce redness [00:01:36] and inflammation. [00:01:37] They can [00:01:38] combat systemic [00:01:39] inflammation, which of course [00:01:40] is a key [00:01:41] contributor to aging and [00:01:42] age related diseases, [00:01:43] such as [00:01:44] arthritis and [00:01:45] cardiovascular [00:01:46] disease.

[00:01:46] JJ: And [00:01:47] they also can [00:01:48] improve cardiovascular risk [00:01:49] factors. They can [00:01:50] lower triglycerides, [00:01:51] they can lower blood [00:01:52] pressure, [00:01:53] and they can reduce [00:01:54] arterial plaque [00:01:55] development. They’re [00:01:56] also critical for [00:01:57] maintaining brain [00:01:58] function and [00:01:59] structure, and they [00:02:00] may reduce the risk [00:02:01] of cognitive [00:02:02] decline and [00:02:03] neurodegenerative diseases like [00:02:04] Alzheimer’s.

[00:02:04] JJ: [00:02:05] which are associated [00:02:06] with aging. So [00:02:07] scientists have looked at the [00:02:08] role of omega 3 [00:02:09] fatty acids such [00:02:10] as DHA and [00:02:11] EPA in preventing [00:02:12] cognitive [00:02:13] decline and [00:02:14] Alzheimer’s disease [00:02:15] over the past 20 years. [00:02:16] And here’s what they [00:02:17] found. Studies [00:02:18] providing [00:02:19] EPA and DHA to adults with [00:02:20] mild [00:02:21] cognitive impairment or [00:02:22] age related [00:02:23] cognitive decline have [00:02:24] shown positive [00:02:25] outcomes.

[00:02:25] JJ: So [00:02:26] EPA is [00:02:27] to follow the [00:02:28] CDC [00:02:29] dietary recommendations and [00:02:30] that’s consume two to [00:02:31] three fish meals per [00:02:32] week or [00:02:33] the equivalent [00:02:34] intake of long [00:02:35] chain omega [00:02:36] 3 fatty acids [00:02:37] especially that [00:02:38] DHA. These [00:02:39] fatty acids are [00:02:40] crucial for [00:02:41] maintaining the skin’s lipid [00:02:42] barrier which [00:02:43] can help your skin feel [00:02:44] more [00:02:45] hydrated and prevent [00:02:46] dryness and omega [00:02:47] 3s may [00:02:48] also [00:02:49] help prevent the [00:02:50] skin from from [00:02:51] harmful UV [00:02:52] radiation, which then [00:02:53] can reduce the risk of [00:02:54] premature age [00:02:55] spines like [00:02:56] wrinkles and [00:02:57] sunspots.

[00:02:57] JJ: Now, here’s the [00:02:58] other cool thing. [00:02:59] Fish also [00:03:00] contains creatine. [00:03:01] Now, the amount of [00:03:02] creatine in the fish [00:03:03] varies, but let’s take [00:03:04] salmon, for example. [00:03:05] Wild salmon contains [00:03:06] about one to [00:03:07] two grams of [00:03:08] creatine, and [00:03:09] creatine is critical [00:03:10] for supporting the [00:03:11] maintenance of muscle mass. [00:03:12] And strength, which [00:03:13] of course, as we know, [00:03:14] tends to decline [00:03:15] with age.

[00:03:15] JJ: [00:03:16] Creatine also plays a [00:03:17] key role in [00:03:18] energy production within the [00:03:19] cells, [00:03:20] including the [00:03:21] brain cells, [00:03:22] which could help [00:03:23] counteract age related [00:03:24] declines in [00:03:25] energy metabolism and [00:03:26] cognitive [00:03:27] function. And both [00:03:28] omega 3s and [00:03:29] creatine can help [00:03:30] repair damaged skin [00:03:31] cells by promoting [00:03:32] [00:03:33] regeneration. So [00:03:34] then your skin [00:03:35] looks younger [00:03:36] and more beautiful.

[00:03:36] JJ: [00:03:37] Vibrant. Creatine [00:03:38] can also help [00:03:39] improve skin [00:03:40] elasticity by supporting [00:03:41] collagen and elastin [00:03:42] production, which [00:03:43] is going to reduce the [00:03:44] appearance of [00:03:45] fine lines and [00:03:46] wrinkles. And it can [00:03:47] also contribute to [00:03:48] skin hydration, [00:03:49] so you’re going to have a [00:03:50] more fuller, [00:03:51] plumper, radiant [00:03:52] complexion. Take away on [00:03:53] this, I go a little [00:03:54] past the CDC.

[00:03:54] JJ: [00:03:55] I try to eat fish [00:03:56] at least three [00:03:57] times a week. Really, I try [00:03:58] to go for more than that. [00:03:59] And, [00:04:00] I also [00:04:01] supplement with fish [00:04:02] oil at 2 grams a [00:04:03] day, and [00:04:04] creatine at 5 grams [00:04:05] a day, so I make sure that [00:04:06] I’m getting what I [00:04:07] need every single day. [00:04:08] Now beyond [00:04:09] fish, I also [00:04:10] love shellfish. The [00:04:11] bummer is my husband [00:04:12] doesn’t really like it, so [00:04:13] it’s one that I order [00:04:14] out whenever we’re [00:04:15] dining out.

[00:04:15] JJ: But you [00:04:16] want to get into [00:04:17] shellfish because it is a [00:04:18] rich source of [00:04:19] taurine and [00:04:20] taurine acts as an [00:04:21] antioxidant to [00:04:22] protect your cells from [00:04:23] damage caused by free [00:04:24] radicals, which [00:04:25] then can help [00:04:26] slow the aging [00:04:27] process at the [00:04:28] cellular level [00:04:29] by preventing [00:04:30] oxidative stress. [00:04:31] And researches [00:04:32] link ageing to taurine.

[00:04:32] JJ: [00:04:33] Aging and [00:04:34] development of chronic [00:04:35] disease to this [00:04:36] oxidative stress. [00:04:37] Taurine also [00:04:38] supports mitochondrial [00:04:39] function, which is [00:04:40] critical for energy [00:04:41] production and cellular [00:04:42] health. As we know, [00:04:43] mitochondrial [00:04:44] function is [00:04:45] essential for [00:04:46] slowing down the aging [00:04:47] process [00:04:48] and taurine contributes [00:04:49] to heart health. [00:04:50] It regulates blood sugar.

[00:04:50] JJ: It [00:04:51] improves blood pressure and [00:04:52] cholesterol levels and [00:04:53] improves the lipid [00:04:54] profile and can [00:04:55] reduce arterial [00:04:56] stiffness, which [00:04:57] of course can then help [00:04:58] prevent the development of [00:04:59] cardiovascular [00:05:00] disease, which as we [00:05:01] know is the leading [00:05:02] cause of death. [00:05:03] Taurine also [00:05:04] has neuroprotective [00:05:05] effects. It can [00:05:06] potentially reduce the risk [00:05:07] of neurodegenerative [00:05:08] diseases like [00:05:09] Alzheimer’s and Parkinson’s.[00:05:10]

[00:05:10] JJ: And it can [00:05:11] help prevent type 2 [00:05:12] diabetes by [00:05:13] improving insulin [00:05:14] sensitivity and help [00:05:15] regulating blood [00:05:16] sugar levels. And if that [00:05:17] wasn’t enough, it [00:05:18] also helps support [00:05:19] muscle function [00:05:20] and can prevent muscle [00:05:21] loss with aging. [00:05:22] My recommendation [00:05:23] is try [00:05:24] taking one to three [00:05:25] grams of taurine pre [00:05:26] workout as well.

[00:05:26] JJ: See how [00:05:27] you feel at that workout. [00:05:28] Next, let’s talk [00:05:29] methylation. And [00:05:30] there’s two [00:05:31] big superstars I’m going [00:05:32] to call out here. Deep [00:05:33] green leafies. These are [00:05:34] things like [00:05:35] arugula and chard and kale [00:05:36] and then [00:05:37] berries. So [00:05:38] methylation, what is [00:05:39] it? Well, this is [00:05:40] a hugely [00:05:41] important process [00:05:42] that your body goes [00:05:43] through in which a little [00:05:44] small chemical group [00:05:45] is added to [00:05:46] various parts of cells to [00:05:47] help control how [00:05:48] they work.

[00:05:48] JJ: It’s [00:05:49] important for turning [00:05:50] genes on and [00:05:51] off, getting rid of [00:05:52] toxins, and [00:05:53] keeping our cells running [00:05:54] smoothly. [00:05:55] Berries. So the [00:05:56] phytochemicals in [00:05:57] berries have been linked to [00:05:58] improvements in brain [00:05:59] function and a [00:06:00] reduced risk of [00:06:01] cognitive decline, [00:06:02] partly because they [00:06:03] support that [00:06:04] methylation process. [00:06:05] Now, deep green [00:06:06] leafies contain [00:06:07] folate and B vitamins, [00:06:08] and these are [00:06:09] essential for the [00:06:10] methylation [00:06:11] process.

[00:06:11] JJ: And one of the [00:06:12] things that methylation [00:06:13] does is it helps [00:06:14] detoxify [00:06:15] homocysteine, [00:06:16] and this is [00:06:17] super important [00:06:18] for heart and brain [00:06:19] health. Now when you have [00:06:20] adequate intake of [00:06:21] methylation supporting [00:06:22] nutrients from those deep [00:06:23] green leafies, this [00:06:24] is going to help with the [00:06:25] detox process. [00:06:26] It will promote [00:06:27] liver health and [00:06:28] overall well [00:06:29] being.

[00:06:29] JJ: Plus, [00:06:30] [00:06:31] methylation synthesizes creatine [00:06:32] and carnitine. [00:06:33] Now you know about creatine [00:06:34] for your muscles [00:06:35] and all in your [00:06:36] neurocognitive, all the other [00:06:37] things we’ve talked about. [00:06:38] Carnitine is [00:06:39] essential [00:06:40] for heart health [00:06:41] and for fat [00:06:42] burning. So these [00:06:43] together are hugely [00:06:44] important for cellular [00:06:45] energy production.

[00:06:45] JJ: [00:06:46] When you eat [00:06:47] methylation [00:06:48] supporting foods, [00:06:49] you can help [00:06:50] maintain energy levels [00:06:51] and that great [00:06:52] cellular function. And of [00:06:53] course, that is critical [00:06:54] for aging [00:06:55] powerfully. [00:06:56] Methylation also helps [00:06:57] fix and maintain [00:06:58] your body’s [00:06:59] tissues. Now, nutrients and [00:07:00] green veggies. [00:07:01] Those deep green [00:07:02] leafies can help make [00:07:03] and repair the [00:07:04] building blocks of [00:07:05] ourselves, which are going to then [00:07:06] help keep ourselves [00:07:07] healthy and [00:07:08] living longer.

[00:07:08] JJ: [00:07:09] So how do I do [00:07:10] this? I know it’s [00:07:11] really hard to put those [00:07:12] berries into your [00:07:13] diet, right? I make [00:07:14] sure I eat [00:07:15] blueberries and blackberries [00:07:16] every single day. I [00:07:17] buy organic. [00:07:18] This is also one that [00:07:19] you can buy and [00:07:20] freeze. And then I love [00:07:21] to do arugula [00:07:22] salads. [00:07:23] And I’ll take [00:07:24] Swiss chard or rainbow [00:07:25] chard and throw it into [00:07:26] a cauliflower rice [00:07:27] pilaf or saute it [00:07:28] with mushrooms.

[00:07:28] JJ: [00:07:29] You can also sneak [00:07:30] kale into smoothies, [00:07:31] like you won’t even [00:07:32] notice it. [00:07:33] And I’ve got lots of [00:07:34] great recipes to show [00:07:35] you how to sneak [00:07:36] these things in, how to [00:07:37] incorporate them into my [00:07:38] eats. Eat Protein [00:07:39] Versus Smoothie Guide. So [00:07:40] you can grab that at [00:07:41] jjvirgin. [00:07:42] com forward slash [00:07:43] loaded smoothie. [00:07:44] Let’s [00:07:45] talk cruciferous [00:07:46] vegetables.

[00:07:46] JJ: I’m talking [00:07:47] broccoli, [00:07:48] cauliflower, brussel [00:07:49] sprouts. These [00:07:50] contain compounds [00:07:51] called [00:07:52] glucosinolates and [00:07:53] these are rich [00:07:54] in sulfur. You know [00:07:55] that because you cook [00:07:56] broccoli in the house and you can [00:07:57] smell it. These are [00:07:58] really important [00:07:59] compounds. They help [00:08:00] your liver remove [00:08:01] toxins from your body [00:08:02] more effectively which [00:08:03] then can reduce [00:08:04] cellular damage and [00:08:05] slow the aging [00:08:06] process.

[00:08:06] JJ: Plus. [00:08:07] They have high levels of [00:08:08] vitamin C, E [00:08:09] and carotenoids. And [00:08:10] these also help [00:08:11] combat that [00:08:12] oxidative stress and [00:08:13] protect your cells [00:08:14] from the aging [00:08:15] process. And [00:08:16] let’s not forget the [00:08:17] fiber. Because we [00:08:18] need fiber for good [00:08:19] digestive health. We [00:08:20] need fiber to [00:08:21] help eliminate [00:08:22] those toxins as [00:08:23] well. And then [00:08:24] finally, there’s a, Also a [00:08:25] compound [00:08:26] called [00:08:27] camphorol, and this helps [00:08:28] reduce inflammation, [00:08:29] which is another [00:08:30] big aging [00:08:31] driver, and also [00:08:32] helps with [00:08:33] maintaining cellular health.

[00:08:33] JJ: [00:08:34] So, of course, [00:08:35] every week I like to get [00:08:36] all my fresh [00:08:37] vegetables, but my other [00:08:38] trick is to get [00:08:39] cauliflower and [00:08:40] broccoli rice. I [00:08:41] keep those in the [00:08:42] freezer because they’re an [00:08:43] Easy thing to [00:08:44] turn into a [00:08:45] pilaf, to add to [00:08:46] soup, to put [00:08:47] underneath a great serving [00:08:48] of wild fish. [00:08:49] I can make sure I can [00:08:50] always get in [00:08:51] some, some of [00:08:52] this every single [00:08:53] day.

[00:08:53] JJ: The other thing [00:08:54] that I get in every day is [00:08:55] green tea, and [00:08:56] I take it to the gym [00:08:57] with me. I use green [00:08:58] tea with [00:08:59] electrolytes and some [00:09:00] creatine. And [00:09:01] some taurine [00:09:02] essential amino acids. [00:09:03] Take that to the gym [00:09:04] with me. And I do this [00:09:05] because green tea is [00:09:06] rich in [00:09:07] catechins. And this is [00:09:08] an antioxidant that [00:09:09] helps combat that [00:09:10] oxidative stress.

[00:09:10] JJ: We [00:09:11] keep talking about that, but [00:09:12] it’s so [00:09:13] key to slowing [00:09:14] down the aging [00:09:15] process. Because as we [00:09:16] know, oxidative stress [00:09:17] is a big [00:09:18] contributor to the aging [00:09:19] process and all that [00:09:20] cellular damage [00:09:21] and the development of [00:09:22] all those age [00:09:23] related diseases. [00:09:24] There is a [00:09:25] specific [00:09:26] antioxidant in green tea [00:09:27] called [00:09:28] EGCG. And [00:09:29] EGCG is [00:09:30] super powerful.

[00:09:30] JJ: It can [00:09:31] fight inflammation, [00:09:32] it can prevent cell [00:09:33] damage, and it can [00:09:34] protect against chronic [00:09:35] diseases like heart [00:09:36] disease and diabetes [00:09:37] and cancer. [00:09:38] So again, [00:09:39] all of this will [00:09:40] contribute to better [00:09:41] aging, better [00:09:42] longevity. Plus, green [00:09:43] tea has this [00:09:44] really cool combination. It’s [00:09:45] got caffeine, but [00:09:46] mild caffeine, [00:09:47] not so much [00:09:48] coffee, and then [00:09:49] L theanine.

[00:09:49] JJ: [00:09:50] And together, those [00:09:51] can improve brain [00:09:52] function and help with [00:09:53] cognitive [00:09:54] performance and alertness. [00:09:55] And mood. Plus [00:09:56] the research shows that [00:09:57] regular consumption of [00:09:58] green tea can lower the [00:09:59] risk of cardiovascular [00:10:00] disease. It [00:10:01] helps improve blood lipid [00:10:02] profiles. It [00:10:03] lowers LDL [00:10:04] cholesterol. It reduces [00:10:05] blood pressure, [00:10:06] enhances blood vessel [00:10:07] function.

[00:10:07] JJ: [00:10:08] All of these things [00:10:09] together mean a healthier heart [00:10:10] and a better [00:10:11] circulatory system. [00:10:12] And so again, this is [00:10:13] one that I just work [00:10:14] into my [00:10:15] Every day by taking it [00:10:16] to the gym with me. [00:10:17] The other thing that I [00:10:18] work into every day is [00:10:19] some fermented foods. [00:10:20] And I do that [00:10:21] with either [00:10:22] fermented dairy or [00:10:23] non dairy yogurts.

[00:10:23] JJ: And I [00:10:24] say both of those [00:10:25] because if you’ve got [00:10:26] any kind of a dairy [00:10:27] intolerance, you may need [00:10:28] to use a non dairy [00:10:29] yogurt. If you [00:10:30] don’t, I love [00:10:31] Greek style yogurt. It’s a [00:10:32] great source [00:10:33] for muscle maintenance [00:10:34] and repair. [00:10:35] And we know that we [00:10:36] need this, uh, [00:10:37] sufficient [00:10:38] protein. to trigger [00:10:39] muscle protein [00:10:40] synthesis and reduce [00:10:41] the risk of [00:10:42] sarcopenia.

[00:10:42] JJ: Now when you’re [00:10:43] eating [00:10:44] fermented, so whether it’s [00:10:45] fermented [00:10:46] coconut yogurt or fermented [00:10:47] dairy yogurt, you’re [00:10:48] also going to get those [00:10:49] probiotics, [00:10:50] which are so important [00:10:51] for supporting gut [00:10:52] health. And as [00:10:53] you know, a healthy gut [00:10:54] microbiome [00:10:55] improves digestion, [00:10:56] improves immune [00:10:57] functioning, can reduce [00:10:58] inflammation.[00:10:59]

[00:10:59] JJ: And the [00:11:00] other thing with [00:11:01] dairy yogurts and [00:11:02] almond yogurts as well is [00:11:03] you’ll get a good source of [00:11:04] calcium. So that’s [00:11:05] great for your [00:11:06] bones, and when [00:11:07] you have strong bones, [00:11:08] now you’ve got a reduced [00:11:09] risk of [00:11:10] osteoporosis and fractures. [00:11:11] That’s super important [00:11:12] as we age as well. [00:11:13] Now if you [00:11:14] can’t eat [00:11:15] dairy, You’re dairy [00:11:16] intolerant.

[00:11:16] JJ: [00:11:17] I found a really [00:11:18] cool coconut [00:11:19] yogurt that I love [00:11:20] and it’s called [00:11:21] Stiggy’s. Here’s what’s great about [00:11:22] this. They’ve added in [00:11:23] plant based [00:11:24] proteins. If you can do [00:11:25] soy, the other [00:11:26] one that’s great is Kite [00:11:27] Hill has a [00:11:28] soy and almond [00:11:29] blend with no [00:11:30] added sugar. If you can [00:11:31] do dairy, I like [00:11:32] a plain yogurt. [00:11:33] Greek style yogurt [00:11:34] and I do the fat free and [00:11:35] then I add in some [00:11:36] fat from either [00:11:37] chia seeds or [00:11:38] freshly ground flaxseed [00:11:39] meal.

[00:11:39] JJ: And then, [00:11:40] of course, bone [00:11:41] broth because [00:11:42] collagen for the win. [00:11:43] We want to [00:11:44] get that collagen [00:11:45] in, boost collagen [00:11:46] synthesis. It’s going to [00:11:47] help with skin [00:11:48] hydration. It’s going to help [00:11:49] with skin repair. [00:11:50] It’s going to give you [00:11:51] antioxidant protection. It’s going to [00:11:52] be great for your [00:11:53] joints. As we know, [00:11:54] collagen can help [00:11:55] maintain the integrity of your [00:11:56] cartilage.[00:11:57]

[00:11:57] JJ: What happens as [00:11:58] we age? Your [00:11:59] collagen decreases. [00:12:00] This is the most [00:12:01] abundant protein [00:12:02] in your body [00:12:03] and it’s [00:12:04] decreasing, which then [00:12:05] increases the risk of [00:12:06] developing all sorts [00:12:07] of degenerative [00:12:08] joint diseases like [00:12:09] osteoarthritis. [00:12:10] So if you’re [00:12:11] consuming bone broth, [00:12:12] it can help [00:12:13] supply the body with the [00:12:14] building blocks it [00:12:15] needs to [00:12:16] maintain and repair [00:12:17] cartilage and [00:12:18] support the bone.[00:12:19]

[00:12:19] JJ: And [00:12:20] bone broth is also [00:12:21] rich in minerals like [00:12:22] calcium and [00:12:23] magnesium and [00:12:24] phosphorus, which are essential [00:12:25] for bone health. [00:12:26] And [00:12:27] collagen also plays a [00:12:28] role in bone mineral [00:12:29] density and [00:12:30] strength. Bottom [00:12:31] line, when you drink bone [00:12:32] broth, it helps [00:12:33] with stronger [00:12:34] bones. Which then can reduce [00:12:35] the risk of [00:12:36] osteoporosis and [00:12:37] bone fractures as we [00:12:38] age.

[00:12:38] JJ: But there’s [00:12:39] more than that. [00:12:40] It can also help [00:12:41] with your skin. And [00:12:42] the things that we’ve seen [00:12:43] with bone broth [00:12:44] and bone broth [00:12:45] proteins is that [00:12:46] these can help [00:12:47] with skin [00:12:48] moisture, skin [00:12:49] elasticity, and skin [00:12:50] hydration. Which [00:12:51] of course then means [00:12:52] you look like you [00:12:53] have less wrinkles. You [00:12:54] have less appearance [00:12:55] of wrinkles.

[00:12:55] JJ: In fact, there was [00:12:56] a review that [00:12:57] highlighted collagen [00:12:58] supplementation for [00:12:59] 90 days. And [00:13:00] show that it was [00:13:01] effective in reducing skin [00:13:02] aging by [00:13:03] diminishing wrinkles and [00:13:04] enhancing skin [00:13:05] elasticity and [00:13:06] hydration. Now the [00:13:07] other place that I think [00:13:08] of collagen [00:13:09] helping is in [00:13:10] gut, really helping [00:13:11] with that leaky gut.

[00:13:11] JJ: [00:13:12] Because there are amino [00:13:13] acids in collagen, [00:13:14] [00:13:15] glycine and glutamine that can help [00:13:16] support gut health. [00:13:17] They can strengthen the gut [00:13:18] lining, [00:13:19] promote that healthy gut [00:13:20] barrier function and [00:13:21] reduce that [00:13:22] leaky gut syndrome. [00:13:23] Which as we know, leaky [00:13:24] gut syndrome can create [00:13:25] a whole host [00:13:26] of health [00:13:27] problems. [00:13:28] [00:13:29] And then [00:13:30] collagen can [00:13:31] also help with your immune [00:13:32] system because [00:13:33] you gotta have a healthy [00:13:34] gut to have a good [00:13:35] immune system.

[00:13:35] JJ: [00:13:36] When you support gut [00:13:37] health, which [00:13:38] collagen can do, [00:13:39] you help [00:13:40] prevent leaky gut, which [00:13:41] also supports your [00:13:42] immune function, and [00:13:43] that can help prevent [00:13:44] all sorts of things like [00:13:45] illnesses and [00:13:46] infection. Beyond [00:13:47] just the [00:13:48] collagen, bone [00:13:49] broth also has [00:13:50] glycine, [00:13:51] proline, and hydroxyproline, [00:13:52] which have [00:13:53] Various different health [00:13:54] benefits, including helping [00:13:55] the body with [00:13:56] [00:13:57] detoxification, improving [00:13:58] sleep quality, [00:13:59] and promoting [00:14:00] antioxidant [00:14:01] activity.

[00:14:01] JJ: [00:14:02] And bone broth [00:14:03] also provides [00:14:04] hydration, has [00:14:05] vitamins and minerals that [00:14:06] support overall [00:14:07] health. Consume it [00:14:08] regularly, [00:14:09] and think of [00:14:10] consuming it regularly [00:14:11] not just [00:14:12] by drinking [00:14:13] bone broth. I also, of [00:14:14] course, use my bone [00:14:15] broth products. Protein [00:14:16] powder, and I’ll use [00:14:17] bone broth in all my [00:14:18] cooking. So if I’m making [00:14:19] my pilafs, my [00:14:20] soups, et cetera, I [00:14:21] use bone [00:14:22] broth.

[00:14:22] JJ: I do my bone [00:14:23] broth shake, [00:14:24] and I will do that for my [00:14:25] smoothies. And then I [00:14:26] also use my collagen. [00:14:27] I’ll either stir that [00:14:28] into yogurt or [00:14:29] I’ll put that into my [00:14:30] coffee. So [00:14:31] really easy ways to make [00:14:32] sure that you’re getting that [00:14:33] collagen every single [00:14:34] day into your diet. [00:14:35] Now here’s one you may [00:14:36] not have thought about.

[00:14:36] JJ: [00:14:37] And this is one I’ve been [00:14:38] really working at [00:14:39] getting more [00:14:40] into my diet because I don’t [00:14:41] really like it that [00:14:42] much. And those [00:14:43] are. [00:14:44] Beets. And the reason I’m [00:14:45] talking beets is for the [00:14:46] nitric oxide. [00:14:47] Now, nitric [00:14:48] oxide is [00:14:49] a hugely [00:14:50] important [00:14:51] molecule. It’s involved in [00:14:52] various bodily [00:14:53] processes like [00:14:54] vasodilation, which [00:14:55] is the widening [00:14:56] of blood vessels, which [00:14:57] of course is going to [00:14:58] enhance blood flow and [00:14:59] enhance [00:15:00] Circulation, which then is [00:15:01] going to mean you’ve got [00:15:02] good blood pressure [00:15:03] levels and that’s going to [00:15:04] reduce the risk of [00:15:05] cardiovascular disease.

[00:15:05] JJ: So this is [00:15:06] super important. [00:15:07] Nitric oxide can [00:15:08] also enhance [00:15:09] physical performance and [00:15:10] endurance because of [00:15:11] that improved blood [00:15:12] flow. This is [00:15:13] really important for [00:15:14] maintaining that good [00:15:15] muscle function and [00:15:16] physical activity [00:15:17] level as you age. [00:15:18] Plus, better [00:15:19] blood flow [00:15:20] also means better [00:15:21] brain health because [00:15:22] now you’re going to get the [00:15:23] oxygen and [00:15:24] nutrients you need to the.[00:15:25]

[00:15:25] JJ: So this can [00:15:26] help maintain mental [00:15:27] functions [00:15:28] and reduce the risk of [00:15:29] age related [00:15:30] cognitive decline [00:15:31] and neurodegenerative [00:15:32] disease. So [00:15:33] nitric oxide has [00:15:34] this vasodilating [00:15:35] effect. And again, as we [00:15:36] talked about, can lower [00:15:37] blood pressure. This [00:15:38] not only helps with heart [00:15:39] health, but also [00:15:40] stroke and kidney [00:15:41] problems.

[00:15:41] JJ: So how do [00:15:42] you incorporate this [00:15:43] in? I’ve been getting [00:15:44] beets so that I can [00:15:45] cut them up and put them in my [00:15:46] salad. [00:15:47] We’ll roast some beets [00:15:48] to put into our [00:15:49] dinner meals. [00:15:50] But I [00:15:51] also kind of hedge [00:15:52] my bets by [00:15:53] taking a nitric [00:15:54] oxide lozenge [00:15:55] too, because I’m not getting [00:15:56] beets in every single [00:15:57] day. Some of these other [00:15:58] ones are super easy [00:15:59] to get in every single [00:16:00] day.

[00:16:00] JJ: And here’s the [00:16:01] thing. These are your [00:16:02] fountain of youth [00:16:03] foods. So [00:16:04] we really want to figure [00:16:05] out how do you get these [00:16:06] incorporated in [00:16:07] all the time. They’re going to [00:16:08] help keep you looking [00:16:09] great and [00:16:10] feeling great [00:16:11] inside out.[00:16:12] [00:16:13] [00:16:14] [00:16:15] [00:16:16]

[00:16:16] JJ: Be sure to join [00:16:17] me next time for [00:16:18] more tools, [00:16:19] Tips and techniques [00:16:20] you can [00:16:21] incorporate into everyday [00:16:22] life to ensure you [00:16:23] look and feel [00:16:24] great and [00:16:25] are built [00:16:26] to last. [00:16:27] Check me out on [00:16:28] Instagram, [00:16:29] Facebook and my [00:16:30] website [00:16:31] jjvirgin. com and [00:16:32] make sure to follow my [00:16:33] podcast at [00:16:34] [00:16:35] subscribetojj. com [00:16:36] so you don’t miss [00:16:37] a single [00:16:38] episode.

[00:16:38] JJ: [00:16:39] And hey, if you’re [00:16:40] loving what you [00:16:41] hear, don’t forget to [00:16:42] leave a review. Your [00:16:43] reviews make a [00:16:44] big difference [00:16:45] in helping me reach [00:16:46] more incredible [00:16:47] women just like you [00:16:48] to spread the word [00:16:49] about [00:16:50] aging powerfully [00:16:51] after 40. [00:16:52] Thanks for tuning [00:16:53] in and I’ll [00:16:54] catch you on the [00:16:55] next episode.[00:16:56] [00:16:57] [00:16:58] [00:16:59] [00:17:00] [00:17:01] [00:17:02] [00:17:03]

[00:17:03] JJ: [00:17:04] Hey, JJ here. [00:17:05] And just a reminder that [00:17:06] the Well Beyond [00:17:07] 40 podcast offers health, [00:17:08] wellness, fitness, and [00:17:09] nutritional information [00:17:10] That’s [00:17:11] designed for educational and [00:17:12] entertainment [00:17:13] purposes only. You [00:17:14] should not rely on this [00:17:15] information as a [00:17:16] substitute for, [00:17:17] nor does it replace, [00:17:18] professional medical [00:17:19] advice, diagnosis, [00:17:20] or treatment.

[00:17:20] JJ: [00:17:21] If you have any [00:17:22] concerns or questions about your [00:17:23] health, you should [00:17:24] always consult with a [00:17:25] physician or other [00:17:26] healthcare professional. [00:17:27] Make [00:17:28] sure that you do not [00:17:29] disregard, avoid, or [00:17:30] delay obtaining medical or [00:17:31] health related advice [00:17:32] from your healthcare [00:17:33] professional because of something [00:17:34] you may have heard on this [00:17:35] show or [00:17:36] read in our show [00:17:37] notes.

[00:17:37] JJ: The use of [00:17:38] any information [00:17:39] provided on this show [00:17:40] is solely at your [00:17:41] own [00:17:42] risk.
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