Biggest Mistakes Rapidly Aging You! - Fix This To Stop Decline & Stay Young After 30+ | JJ Virgin
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- Опубликовано: 5 мар 2024
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View the Show Notes For This Episode: bit.ly/ep-866
JJ Virgin is a triple Board certified nutrition expert, Fitness Hall of Famer, and four-time New York Times bestselling author. With over three decades of experience in the field, she has become a trusted authority in nutrition, weight loss, and wellness. She is the author of four New York Times bestsellers: The Virgin Diet, The Virgin Diet Cookbook, JJ Virgin’s Sugar Impact Diet, and JJ Virgin’s Sugar Impact Diet Cookbook.
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Развлечения
14:37 eat protein first, lift heavy things, sleep thru the night; 1gm/lb of goal weight. We continue to eat until we get adequate protein ultra processed taste umami mimicking protein
21:21 GLP1 agonists similarity to protein, curb appetite and cravings, RDA not sufficient to build muscle and collagen; losing muscle leads to bone density loss
24:52 muscle protein leverage hypothesis, people who eat protein first make better food decisions
28:46 Amino acid from protein help neutralize toxins, why juice cleanses don’t work
33:28 creatine
35:11 anabolic resistance, harder to gain muscle later in life
39:43 fasted vs non fasted workouts, daily regimen depends on personal preference
45:43 strength training: size, strength and power to build quality muscle
50:57 body composition importance vs weight on scale, dexascan
59:04 importance of sleep and recovery, foam rolling, massage, epsom salt baths, heat and cold exposure
1:03:17 supplements: creatine effect on mood, skin, mitopure urolithin A, vitamin D, electrolytes, when you’re dehydrated you convert glucose to fructose in liver
Thank youuuu!
We really need some timestamps on these videos
Yesssss! Exactly
YEP
You mean, like just below the Subscribe button?
"13K views 2 days ago The Doctor's Farmacy with Mark Hyman M.D.
Get my FREE guide 3 Steps to Reverse Aging when you...".
Two days ago, if today is March 09, 2024, then the post is from March 07, 2024. Easy, peasy.
I posted one in the comments 😊
Agree
Scientifically proven nutrition, sleep and lifting weights.
You might not live forever or avoid all illness that comes with age, but your life quality will last many years longer than the average human.
That's it.
For now...
Following longevity and lifespan development.
Yes, proper sleep and daily exercise, even if it's very light is often the difference between healing and the process dragging on for years.
In the beginning stages of learning how to deadlift at age 40, I tweaked my back. It was horrible. Although, I didn't give up! I let it heal. I did yoga, stretched exercises, and walked until I could get back and try again.
I'm 48.5 years old right now, and I just deadlifted 245 lbs yesterday. It's beautifully empowering❣️
My goals are to be able to strength train until the very end of my life. 💪
Thank you Dr. Hyman for having such an amazingly knowledgeable, inspirational & professional woman like JJ who not only talks about what “women” go thru but who’s also living & experiencing it! She also includes men as well, making this an all-around guide to aging well but also for looking & feeling good! Listen to this ASAP!!!
Thank you for your time Guys!!!
Amazing content. 8 years ago best shape of my life and now, the worst. This was such a good reminder of how important resistance training is as we age. Coming up on 59th Birthday and time for me to get back to where I was. Thank you so much for all of this!!!!
Thank you Dr. Hyman and JJ ❤❤
I like her energy! It’s nice to see women like her, who are aging smart and fit. Women need good role models in order to stop fearing “the bulking up myths” and fear “the sarcopenic and metabolic slowdown truth”
I always find JJ really great at explaining and making the important topic on aging and protein easy. It’s fest you are on a podcast with your old friend MH . I don’t think we need a timeline. I’m listening to you whilst doing jobs around the house. It motivates me to keep on the right track. Thank you both!
Thank you for the great video. I follow JJ’s advice. Her closing statement is so true. As we age we need to build our strength in order to keep our vitality. I got back to the gym a year ago, at age 64, after being sedentary during the pandemic and I feel better than my old self. My goal was to trim the pounds, but instead, I put on 8 pounds turning all that fat to muscle with heavy weight training. I look trimmer than ever, no achy legs or joints, couldn’t be happier. I definitely recommend Creatine and keeping up with protein intake, although I only do 2 meals a day (no less than 35-40grams per) to jump-start leucine and muscle-protein synthesis. 👍❤️🙌 just got my first DEXA scan too.
Well honestly all of this is great but we need a simple breakdown on how to do this I'm 70 years old and I just need to get really strong again. I need a simple plan, to start
Thanks for this discussion on protein. Many get confused on this subject.
Yes, people do get confused believing they need 1 g/lb.
Damn, look at those arms girl
Exactly on bad knees/back! It’s an excuse…start slow. If we don’t use it, we lose it. It’s a vicious cycle. I had a neighbor with bad knees tell me it’s because she walked too much and I do too…bless her heart 💜
How much Creatine for aging women? Great information
When you say eat protein first, what would be a typical day for you as far as protein do you eat plant protein at all?
Great podcast!! Thank you!!
I like the video but maybe I just missed it but I got lost with the machines and things they mention. For a total beginner like me it would have been helpful to have a detailed list of everything mention. Sorry if I missed something.
It's exercise!
Nice biceps
I'm 63 have back and neck issues do to previous injury and surgery. Where do I go to get an educated trainer?
I thought Dexa scans were for bone density. What do we ask for if it's not for bone density?
J.J. Where can I find the beautiful necklace that you are wearing?
Hippocrates 460bc: "Walking is Man's best Medicine".
How much creatine should we use (I'm 63) and for how long? Many articles say to take it temporarily.
Key Takeaways:
1. **Midlife Hormonal Changes**: Women and men in their 40s and 50s experience weight gain, brain fog, fatigue, and mood fluctuations mainly due to hormonal changes like declining estrogen levels, rather than a significant shift in metabolism, which doesn't occur until around age 63.
2. **Importance of Physical Activity**: Starting around age 30, muscle mass, strength, and power begin to decline. Regular physical activity, including walking, resistance, and strength training, especially functional exercises mimicking real-life movements, is crucial for maintaining mobility and independence.
3. **Resistance Training and Protein Intake for Muscle Health**: Resistance training and high-intensity interval training are essential for building muscle and burning fat. Consuming adequate protein, particularly with enough leucine, helps overcome anabolic resistance-a decreased ability to build muscle with age. Women over 50 should aim for at least 40 grams of protein at breakfast.
4. **The Role of Protein in Diet**: Protein aids in muscle building, fat loss, and reducing waist circumference. The protein leverage hypothesis indicates that people will keep eating until they consume enough protein, which can lead to overeating if the diet is low in protein. Starting meals with protein can help prevent this, as protein is the most satiating macronutrient.
5. **Toxins and Weight Loss**: Toxins stored in fat cells are released when fat is lost. Adequate protein intake is necessary to neutralize and excrete these toxins, highlighting the importance of protein in detoxification processes and addressing weight loss resistance.
6. **Body Composition Measurement**: Body composition is a more accurate health indicator than weight alone. DEXA scans offer a detailed assessment of body composition, including bone density, muscle mass, and fat distribution, and can identify health risks associated with low muscle mass and high visceral fat.
7. **Sleep and Recovery**: The summary underscores the significance of sleep for overall health but does not delve into specific details within the provided text. Sleep is generally recognized as crucial for recovery, health maintenance, and functioning.
Her arms!!! She must lift like a maniac.
I think stressors at your age my oldest son committed suicide last May 2023 and oh my gosh have I aged since then I had very few wrinkles very little gray hair. I had energy I was vibrant and now I feel like a lump. I’m doing everything I can to maintain and I will get through this but boy oh boy I hardly recognize myself. I’ve had other deaths in the family in the last few months that hasn’t helped.
I might add I’m 75 years old and I used to look great for my age
My condolences Marsha, there is a Survivor of Suicide Loss , SOSL GROUP .
Suicide is heartbreaking, SOSL is a beautiful community to share and get the grief out…. the world does not know how to deal with a death by suicide . God Bless you Marsha and you are in my prayers -
Colleen🙏🏻❤️🙏🏻
I am so sorry for your loss. May time give you some healing. Sending you love and prayers from the UK❤🎉
I'm sorry for your loss. I am glad to here not just enduring this life but doing for yourself to move forward and a better future.
Several women I know who took estrogen while on HRT got breast cancer.I stay away from estrogen for that reason..Progesterone and testosterone are safe and work well,especially on preserving bone and maintaining healthy sex drive among many other things
You are misinformed about estrogen
Old information
She’s little full of herself and a little too technical…although I do believe what she’s saying when I’m understanding what she says. This video could be a lot shorter, less technical.
Do plant based protein count? How do you feel about having a plant-based protein shake with fruit and greens first thing in the morning?
Any place yo understand the HRT she haa been on for decades? What can be done if we are unwilling to go that route?
Read the research on HRT. Those who are not doing it are putting themselves at risk for everything from dementia to bone loss to heart disease. It’s very beneficial for all women. The only exception is those with a history of breast cancer.
Check out Dr mary Claire haver
Please provide the research showing that 1 g/lb (2.2 g/kg) is needed in older adults. Even the bodybuilding protein experts like Brad Schoenfeld are not pushing this amount for young bodybuilders. There's at least 20 to 30 studies showing that supplementing with protein (or adding protein over 1.0 g/kg) in the elderly does not make a difference in both those who weight train and those that don't weight train.
It's weight training that matters most, plus getting enough calories and sleep. I was able to go from 156 lbs to a lean 185 lb in one year as a 59 year old. I was only eating between 1.2 and 1.6 g/kg of protein from plants only.
Research please. I know about the concave-down protein response curve (the slope decreases to zero at around 2.2 g/kg). The extra gains over 1.6 g/kg are miniscule, and this is even in young adults.
About half of elderly adults over 70 are not even getting the RDA and you expect these people to triple their intake. Tell them to get to the gym and weight train and the protein will take care of itself because they'll require the extra calories.
My husband is rapidly aging me 😩
lol I hope you both can work through the issues so you both can be happy
Who has time to sit through this?
Not me. Needs time stamp. Can't risk wasting an hour for one interesting fact that applies to me
Me. Depends in how much you want to achieve what she did. I want the info so I will make the time.
I listen while doing other things/driving
I do.
Just listen while doing other simple tasks.
Where I am frustrated is people that use the GLP1 medications don't eat and never exercise and are getting incredibly thin. I have always watched my diet and worked out consistently. I know in my heart I'm healthier but these people are shrinking and bringing back the pencil thin look.
For some of us, longevity, much less healthy longevity, isn’t worthwhile if we’re going to spend all those extra years mostly alone.
Some of us don’t want to be cogs in the economy then drains on the economy with no one by our side and no one to pass things into following our demise.
You are not a cog or a drain, you are precious. Set your mind to gratitude and abundance and that is what you will get.
Thank you for reminding ALL of us! We ARE PRECIOUS!!
All this is well and good but with arthritis and bone on bone shoulders, a knee replacement included how do you exercise and build muscle. Yes I walk but as a life long swimmer who used to swim a mile a day this is so frustrating. At 72 my body is unknown to me these days. I eat 90% pescatarian and cook fresh but the results are nil! No one has been able to give directions to those of us who have issues.
Add some grass fed beef. It has properties that fish doesn't
I am so sick and tired of the medical profession today who looks at people and says oh you're getting older don't worry about it just do the best you can this is so detrimental it's like they want you to desperately be unhealthy. And this is part of the problem if not the majority of the problem telling people they're old before their time what a bunch of nonsense
My pee is smelly, 48 hours into a 72 hour fast. Is that normal?
Learning to do properly costs $$.
Simple to those that are strong think many things to do are Simple '😢
No wine..duh..poison!
Protein, weights, sleep!! ? Is that what you are saying?
Couple of points and pls forgive me. This is the elite olympics with high value people who have direct access to Tom Brady's coaches and who think Dexa is inexpensive. Most of us who try ar wrestling with limited insurance, limited ability to pay high rates for mediocre trainers and have to drive an hour to get to one. I am currently wrestling w trying to come back 6 mos post slap tear repair. PS: Do NOT recommend!
Amino Acids Supplements For ☝️ ?
Go figure
Dr Berg says eat salad first and only then proteins
He is a chiropractor.
This was a lot of round about talking. And her being on hormones since 49, great, but what if you are 65 or older and you haven’t been. How can you possibly catchup.
Time stamps, please. Otherwise the content is really not usable for anyone. They are necessary.
"content is really not usable for anyone".
Do you feel you speak on behalf of everyone? 🤔
I agree that it is helpful with some timestamps, but I can't entirely agree with your statement "not usable for anyone". It is still usable for most people who actually take their time to listen to the podcast.
But your own opinion of your own need for timestamps in these podcasts is valid. #PhrasingMatters
in other words, eat more chikn
Deep voice
What's your point?
I have a deep voice...
Always have
Even before I gave birth to 4 children
It's great for working with the elderly who have industrial deafness
And means I have an extended range of pitch in choir and Karaoke
What is she on? A man that age is rarely that muscular, naturally.
testosterone
Your arms freak me out. They look implanted.
These arms don’t look natural or feminine. I’ll keep my little skinny, naturally somewhat flabby arms, which are more feminine.