"Vegetable oils are oxidative stress in a bottle. And oxidative stress is the root cause of disease and death. So vegetable oils are really death in a bottle, accelerated aging in a bottle." - Dr. Cate Shanahan

I hosted family physician and medical revolutionist Dr. Cate Shanahan to unpack the science behind "seed oils" and their devastating impact on our metabolic health. What started as my own misconception about omega-6 to omega-3 ratios turned into a shocking revelation about how these industrial oils create toxic byproducts in our bodies. The "Hateful Eight" seed oils—corn, canola, cottonseed, soy, sunflower, safflower, rice bran, and grapeseed—aren't just causing inflammation; they're literally creating oxidative stress that accelerates aging and drives disease. Dr. Cate explained how eliminating these oils from her diet helped heal her own health crisis and even eliminated her lifelong sugar cravings! If you're experiencing inflammation, insulin resistance, or simply want to upgrade your energy and metabolic health, this episode reveals the simple swaps that could transform your health in just weeks.

Discover the truth about seed oils and how they may be secretly sabotaging your health with Dr. Cate Shanahan, who explains why these industrial oils create toxic byproducts in your body that accelerate aging and drive disease.

What you'll learn:

• Why seed oils are not just inflammatory but actually create toxic byproducts in our bodies

• The "Hateful Eight" seed oils to avoid in your diet and where they're hiding

• How eliminating seed oils can surprisingly reduce sugar cravings

• The connection between seed oils and insulin resistance

• Why the processing method of these oils creates harmful compounds

• How traditional fats like butter and olive oil support cellular health

• Simple swaps to remove seed oils from your diet and improve your health

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Full show notes (including all links mentioned): https://jjvirgin.com/cate

Tossing aside those tiny pink dumbbells might be the best decision you make for your arms! After 40 years helping people transform their bodies, I'm sharing why those high-rep, low-weight workouts aren't delivering the toned arms you want. True muscle definition comes from understanding what muscle tone actually is—a partial contraction that gives shape even at rest—and that requires stimulating real muscle growth with challenging weights. I break down exactly how many sets, reps, and what types of compound movements will transform your upper body, plus why concerns about getting "bulky" are completely unfounded (something I've literally never seen happen unless someone's overeating and not exercising).

What you’ll learn:

• Why the "small weights, high reps" approach won't give you the toned arms you want

• The truth about muscle tone and why you won't get "bulky" from resistance training

• How compound movements are more effective than isolation exercises for defined arms

• The ideal protein intake and training frequency for visible arm definition

• The "vanity trio" of finishing exercises that can enhance your results

• Why resistance training benefits not just your muscles but also bone density and skin elasticity

• How to strategically build muscle first, then reduce body fat for maximum definition

Love the Podcast? Here’s what to do:

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Full show notes (including all links mentioned): https://jjvirgin.com/tonearms

"When I graduated college and moved into my apartment, I started feeling unwell. I was high on adrenaline and combating it, but I knew something was wrong. It wasn't until I moved out two years later that I discovered black mold behind my bed and that my oven had been leaking carbon monoxide!" - Melanie Avalon

Melanie Avalon returns to the show after nearly a decade, and we dive deep into all things biohacking, longevity, and wellness. This Renaissance woman—actress, author, podcaster, and entrepreneur—shares her passionate perspective on topics from wine consumption to protein intake that challenge conventional wisdom. I was fascinated by her strategic approach to finding healthier wines at restaurants and her commitment to one-meal-a-day eating while maintaining muscle mass. We explore the EMF risks from our devices, debate protein's role in longevity, and discuss the importance of red light therapy and sauna sessions for detoxification. Melanie's journey into biohacking began with health challenges that led her to become the ultimate self-experimenter, now sharing her discoveries through multiple podcasts and wellness product lines.

What you'll learn:

• Why European organic wines might be better choices and how to find them at restaurants

• The science behind Melanie's one-meal-a-day approach and how she consumes 300g of protein in a single meal

• How EMFs affect cellular calcium channels and simple ways to reduce your exposure

• The importance of protein for maintaining muscle mass as you age, despite conflicting longevity research

• Benefits of red light therapy for circadian rhythm regulation and pain management

• How sauna sessions can support detoxification and overall wellness

• The concerning lack of regulation in beauty products and brands that prioritize safety

Love the Podcast? Here’s what to do:

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Full show notes (including all links mentioned): https://jjvirgin.com/avalon

Get Melanie’s FREE Fasting Guide, Food Sensitivity Guide, and Thyroid Guide

I'm tackling a hot topic today that might surprise you: why intermittent fasting could be backfiring for women over 40. If you've been diligently following that 16:8 schedule and skipping breakfast, you might actually be accelerating muscle loss at a time when preserving lean mass is critical. Studies show that women in perimenopause and beyond need MORE protein, not less, and that consuming it earlier in the day is essential for maintaining metabolic health. I explain why eating breakfast sets your metabolic tone for the day, prevents the catabolic breakdown of muscle, and helps regulate blood sugar. Plus, I share my personal experiment with fasted workouts versus eating before training—with surprising results that changed my entire approach to morning nutrition.

At age 40+, we need to focus on preserving muscle tissue to maintain metabolism and quality of life, not just weight management. This episode reveals exactly how much protein you need, delicious high-protein breakfast options, and how to adapt intermittent fasting to work WITH your hormones, not against them.

What you'll learn:

• Why muscle preservation becomes critical after age 40 and how breakfast plays a key role

• The scientific research on how skipping breakfast affects metabolism and muscle preservation

• How proper protein timing can prevent "anabolic resistance" as we age

• My personal experiment with fasted vs. fed workouts and the game-changing results

• Practical high-protein breakfast options that support muscle maintenance

• How to adapt time-restricted eating to work with your hormonal needs

• The ideal protein intake for women over 40 (hint: it's higher than you think!)

Love the Podcast? Here’s what to do:

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Join 50,000+ followers who make this podcast thrive.

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Full show notes (including all links mentioned): https://jjvirgin.com/goodbreakfast

"Our gut microbiome had a big deal in protecting us and teaching the immune system who's a good guy, who's a bad guy." - Dr. Steven Gundry

I welcome back controversial cardiologist-turned-nutrition expert Dr. Steven Gundry to discuss his latest book, Gut Check, where he shares groundbreaking insights on how our microbiome influences everything from mental clarity to longevity. As a former heart surgeon who now sees patients six days a week, Dr. Gundry revealed why both neurologists and cardiologists are now obsessed with gut health—because as Hippocrates said 2,500 years ago, "All disease begins in the gut." We explored how leaky gut leads to systemic inflammation and accelerated aging, plus practical ways to repair your gut barrier and restore your internal "tropical rainforest" of beneficial bacteria. Dr. Gundry also challenged popular "Blue Zone" myths, arguing that longevity hotspots aren't plant-based paradises but rather communities of active people consuming fermented foods, animal products, and engaging in consistent physical activity on hilly terrain.

Get Dr. Gundry’s new book Gut Check: Unleash the Power of Your Microbiome to Reverse Disease and Transform Your Mental, Physical, and Emotional Health

What you'll learn:

• Why leaky gut is the hidden driver behind autoimmune disease, Hashimoto's, eczema, depression, and brain fog

• How the health of your gut barrier directly impacts your longevity and quality of life

• The crucial role of butyrate and why 80% of your colon cells depend on it for nourishment

• Why simply taking probiotics isn't enough—you need fermented foods and prebiotics together to rebuild gut diversity

• Simple ways to increase beneficial short-chain fatty acids through foods like vinegars and low-sugar kombuchas

• The truth about Blue Zones and why many longevity hotspots actually feature sheep herders eating fermented dairy and cured meats

• How "exercise snacking" throughout the day on hilly terrain contributes to longevity

Love the Podcast? Here’s what to do:

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Full show notes (including all links mentioned): https://jjvirgin.com/gundry

I'm on a mission to bust the myths about red meat that have been circulating for decades. Contrary to what you've been told, lean grass-fed beef might be exactly what you need for aging powerfully, especially after 40. As a recovering vegan, I've discovered firsthand how quality red meat provides essential nutrients that combat muscle loss (starting at 30, we lose 3-8% per decade!), boost energy, and support bone health. The secret lies in the branched-chain amino acids, iron, B12, and zinc found abundantly in grass-fed beef—nutrients that are critical for combating fatigue, maintaining cognitive function, and supporting hormonal balance during perimenopause and beyond.

What you'll learn:

• The crucial difference between processed meats and grass-fed, grass-finished beef

• How red meat helps combat age-related muscle loss (sarcopenia) in women 40+

• The unique nutrients in quality beef that support energy, bone health, and metabolism

• Why grass-fed beef contains beneficial CLA that supports fat loss and smaller waistlines

• How to properly incorporate red meat into your diet for optimal results

• Simple ways to maximize iron absorption from meat by combining with vitamin C-rich foods

• Tips for choosing the best cuts and preparation methods to maximize nutritional benefits

Love the Podcast? Here’s what to do:

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Full show notes (including all links mentioned): https://jjvirgin.com/redmeat

"The leading cause of disability in this country is disuse. Most people think it's arthritis. It is actually disuse, which is so profound because we can control the leading cause that is leading to so many people being handicapped." - Dr. Sharon Bergquist

I sat down with Dr. Sharon Bergquist to explore the revolutionary concept of "good stress" and how it might be the missing key to longevity we've been searching for. Dr. Bergquist, an award-winning physician who graduated from Yale and Harvard Medical School, reveals how specific types of stress actually strengthen our cells' ability to resist damage, repair DNA, and recharge mitochondria. Her research shows that high-intensity exercise, plant phytochemicals, time-restricted eating, temperature variation, and challenging mental activities all create a beneficial hormetic response - triggering our body's natural resilience mechanisms that slow the nine hallmarks of aging. With 75% of Americans now overweight or obese and only one in ten consuming enough fruits and vegetables, her accessible approach to optimizing stress (rather than eliminating it) offers a transformative path for women seeking vibrant health beyond midlife.

What you'll learn:

• Why we need the right kinds of stress to build resilience against harmful stress

• How high-intensity interval training activates unique cellular adaptations that moderate exercise can't provide

• The truth about plant "toxins" and why they actually boost our body's antioxidant defenses

• Why restricting eating to 12 hours or less allows critical cellular repair processes to occur

• How cold and heat exposure trigger profound metabolic and cognitive benefits

• The difference between harmful and beneficial mental challenges

• Simple, accessible ways to measure your progress with at-home and basic lab tests

Love the Podcast? Here’s what to do:

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Full show notes (including all links mentioned): https://jjvirgin.com/stressparadox

I'm deeply passionate about busting the dangerous myth that you need less sleep as you age. The truth is, quality sleep becomes even more critical as we get older, especially when we're working hard to build muscle and recover from workouts. In this episode, I share my battle-tested sleep strategies that I've used personally and with thousands of clients. You'll discover why proper sleep timing matters, how to create the perfect bedroom environment, and the supplements that can transform your sleep quality. After helping Broadway performers, news anchors, and rock stars fix their sleep patterns, I've seen firsthand how even the most disrupted sleep schedules can be repaired with the right approach.

What you'll learn:

• Why the "I'll sleep when I'm dead" mentality actually gets you there faster

• How alcohol sabotages your deep sleep cycles and creates a vicious cycle

• The perfect bedroom temperature for optimal sleep (it's colder than you think!)

• My power-down hour routine that signals your body it's time for rest

• Travel hacks to beat jet lag and maintain your sleep quality anywhere

• Why your eating window timing dramatically impacts sleep quality

• Simple supplement strategies to support deep, restorative sleep

Love the Podcast? Here’s what to do:

Make My Day & Share Your Thoughts!

• Subscribe to the podcast & leave me a review

• Text a screenshot to 813-565-2627

• Expect a personal reply because your voice is so important to me.

Join 50,000+ followers who make this podcast thrive.

Want to listen to the show completely ad-free?

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Full show notes (including all links mentioned): https://jjvirgin.com/sleephabits