Well Beyond 40 JJ Virgin

"I was ready to feel happy again, and every time I got that endorphin boost, I was like, oh my God, this is why I'm doing this." - Mari Llewellyn
 
Have you ever felt stuck in a rut, both mentally and physically? My guest today, Mari Llewellyn, knows that feeling all too well, but found a sustainable and satisfying way out. As the co-founder of Bloom and the founder of Strength by Mari, Mari's story is a testament to the transformative power of fitness and mental health. She joins us to share her incredible journey from battling severe mental health issues and significant weight gain to becoming a successful fitness entrepreneur and mental health advocate.
In this episode, Mari takes us back to 2017, a pivotal year when she decided to turn her life around. Struggling with borderline personality disorder, depression, and anxiety, Mari found herself at 250 pounds and deeply unhappy. She recalls how simple dietary and lifestyle swaps began to change her life. The gym became her sanctuary, where she discovered the empowering effects of weightlifting, setting her on a path to not only lose 90 pounds but also transform her mindset.
Mari’s approach to fitness and nutrition is refreshingly realistic and sustainable. She emphasizes the importance of routine, finding what works for your body, and using dietary strategies as tools for achieving specific health goals. Mari shares how she navigated the often confusing world of nutrition, overcame the pitfalls of fad diets, and what she focuses on to support her active lifestyle.
But the most profound change Mari experienced was in her mindset. She talks about how fitness helped her build confidence, set and achieve goals, and ultimately see herself in a new light. Mari's story is not just about weight loss; it's about reclaiming her life and finding a passion that she could share with millions. Her top 10 podcast, "Pursuit of Wellness," and her thriving business are testaments to the fact that when you change your mind, you change your life.
Tune in to hear Mari's inspiring story and her actionable tips for achieving lasting health and wellness. Whether you're struggling with your own health journey or looking for a motivational boost, this episode is packed with insights and encouragement. Don't miss it!


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

Organo King of Coffee: https://www.organogold.com/nz-en/premium-gourmet-king-of-coffee/

Evolved Chocolate: https://eatingevolved.com/

Lily’s Chocolate Chips: https://www.lilys.com/products/lilys-dark-chocolate-style-baking-chips-9-oz-bag.html

Sprouts Organic Riced Cauliflower: https://shop.sprouts.com/product/28032?shopping_context=delivery&retailer_id=279
Vital Choice wild-caught seafood: https://vitalchoice.sjv.io/daKYGy
Reignite Wellness™ Glutamine Powder: https://reignitewellness.com/products/glutamine-powder
Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance
Try Rx Sugar: jjvirgin.com/rxsugar use code JJVIRGIN20 for 20% off. 
Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep
TRX Resistance Training Equipment: Free Shipping on all orders $99+: https://www.avantlink.com/click.php?tt=ml&ti=931205&pw=347877
Pursuit of Wellness: https://thepursuitofwellness.com/
Mari Llewellyn IG: https://www.instagram.com/marillewellyn/?hl=en
Bloom Nutrition IG: https://www.instagram.com/bloomsupps/?hl=en
Pursuit of Wellness Podcast: https://www.instagram.com/pursuitofwellnesspodcast/
 
Episode Sponsors: 
Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products
Go to qualialife.com/VIRGINWELLNESS to try Qualia risk free for up to 100 days and code VIRGINWELLNESS for an additional 15% off
 

In this episode, I delve into the essential strategies for using weight loss peptides like Ozempic and Munjaro effectively, ensuring you retain muscle mass while shedding fat. We'll cover common pitfalls and provide actionable advice to help you navigate your weight loss journey more healthily.
Tune in as I share insights from a 2017 Advances in Nutrition review, which underscores the importance of preserving muscle mass during weight loss. You'll hear about the critical role of high protein intake and resistance exercise in maintaining your muscle strength and overall physical function.
You'll learn how much protein you need based on your target body weight and why tracking your intake is crucial. I'll also introduce you to useful apps to help with this process.
I also share some exciting natural supplements that can enhance your weight loss journey. Set yourself up for success with these expert tips!
FULL show notes: https://www.jjvirgin.com/ozempic
Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance

Track your protein & macros with Cronometer App: ​​https://shareasale.com/r.cfm?b=766203&u=523525&m=61121&urllink=&afftrack=
Try Rx Sugar: jjvirgin.com/rxsugar use code JJVIRGIN20 for 20% off. 
Try Calocurb: https://www.calocurb.com?sca_ref=6010167.LsB7yAWp9i use code JJVIRGIN10 for 10% off your order
Study: Preserving Healthy Muscle during Weight Loss: ​​https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421125/
 
Episode Sponsors: 
Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products
Go to qualialife.com/VIRGINWELLNESS to try Qualia risk free for up to 100 days and code VIRGINWELLNESS for an additional 15% off
 

"Protein is the unlock that a lot of people aren't using. It supports blood sugar balance, keeps you feeling full, and helps maintain muscle mass—crucial as we age." - Kelly LeVeque
In this episode, I had the pleasure of sitting down with Kelly LeVeque, a clinical nutritionist, celebrity health coach, and bestselling author of Body Love. 
Kelly's story is particularly resonant as she navigates the challenges of maintaining a healthy lifestyle while balancing the demands of being a mother of three young children. Her expertise in blood-sugar balance and protein intake provides invaluable guidance for those of us aiming to stay energized and vibrant. Kelly emphasizes the importance of getting the basics right—prioritizing protein, healthy fats, and fiber in our diets to maintain stable blood-sugar levels and support overall health.
Throughout our conversation, Kelly delves into the science of how protein aids in blood sugar balance, debunks common myths about protein intake, and shares her practical tips for incorporating more protein into our diets. She also addresses the often overlooked role of amino acids in regulating hunger hormones and supporting muscle maintenance, which is crucial for aging powerfully. 
We also touch on the impact of industrial seed oils and the importance of choosing whole, unprocessed foods to reduce inflammation and promote health. Kelly's approach is not about rigid dieting but about understanding our body's needs and fueling it properly to achieve lasting wellness. 
To get more actionable tips from Kelly, download her Fab Four guide at jjvirgin.com/kelly. This guide will help you build balanced meals that support your health goals and make meal prep a breeze. Tune in to this episode to learn more about Kelly’s balanced approach to nutrition and get inspired to take charge of your health journey.
 
FULL show notes: https://www.jjvirgin.com/kelly
Learn more about Kelly LeVeque: https://bewellbykelly.com/
Body Love by Kelly LeVeque: https://amzn.to/4evEUE7 
Body Love Every Day by Kelly LeVeque: https://amzn.to/3zaCiLT 
7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst
OmegaQuant: https://omegaquant.com/ref/679 
Theia Health Continuous Glucose Monitor: https://join.theiahealth.ai/c/jj
Track your protein & macros with Cronometer App: jjvirgin.com/cronometer
Food Scale: https://amzn.to/3IBttvS
Reignite Wellness™ Plant-Based & Paleo-Inspired All-In-One Shakes: https://reignitewellness.com/collections/shakes
Use Code VIRGIN to Get 20% off Kelly’s Protein and Courses: https://bewellbykellyshop.com/?rfsn=7955133.997a894
Episode Sponsors: 
Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products
Go to qualialife.com/VIRGINWELLNESS to try Qualia risk free for up to 100 days and code VIRGINWELLNESS for an additional 15% off
Use Code VIRGIN to Get 20% off Kelly’s Protein and Courses
 

If belly fat has become your nemesis, especially as you age, this episode is your guide to fighting back. We're diving deep into the science of visceral adipose tissue (VAT), that sneaky belly fat hidden deep within your abdominal cavity surrounding vital organs. It's not the pinchable stuff; it's the insidious kind linked to serious health risks like type 2 diabetes, heart disease, and stroke. But don't worry, I've got you covered with effective strategies to tackle it head-on.
First, I reveal the essential step with your food intake that you need to master before anything else will work. Then, I share the impact that different types of physical activity (like walking, running, HIIT, and resistance training) have on VAT fat. Plus, we'll explore the importance of quality sleep and hormonal balance, especially if you're navigating menopause.
Join me in this transformative episode where I blend practical tips with personal insights, including my own struggles and triumphs. Let’s make middle age the prime time for your best health yet. 
 
FULL show notes: https://www.jjvirgin.com/losebellyfat2024
7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst
Track your protein & macros with Cronometer App: jjvirgin.com/cronometer
Renpho Bioimpedance Scale: https://amzn.to/4abj8Cz
Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance
Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep
Tape Measure: https://amzn.to/3wQw4Q2
Study: A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women: https://consensus.app/papers/reduced-ratio-carbohydrate-protein-improves-composition-layman/01653d342eab51adbb319a1a1b45079f/?utm_source=chatgpt
Study: Is the goal of 12,000 steps per day sufficient for improving body composition and metabolic syndrome? The necessity of combining exercise intensity: a randomized controlled   trial:  https://consensus.app/papers/goal-12000-steps-improving-body-composition-necessity-chiang/676d54b152e25c6b80e07f6a12b02fc0/?utm_source=chatgpt
Study: Physical activity and healthy ageing: A systematic review and meta-analysis of longitudinal cohort studies: https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/physical-activity
Study: Effects of exercise on physical outcomes of breast cancer survivors receiving hormone therapy – A systematic review and meta-analysis: https://www.sciencedirect.com/topics/medicine-and-dentistry/body-fat-percentage
Study: Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis: https://consensus.app/papers/highintensity-interval-training-total-abdominal-maillard/ff423c36fff25dc5b7f114fc3ccce4d1/?utm_source=chatgpt
Study: Molecular signaling of ginsenosides Rb1, Rg1, and Rg3 and their mode of actions: https://consensus.app/papers/signaling-ginsenosides-actions-mohanan/16ed4dc8b6c9524b9cd4f2897c7d5dc6/?utm_source=chatgpt
 
Episode Sponsors: 
Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products
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"We know that the number one component for aging healthfully and extending our lifespan is the quality of our relationships." - Shawn Stevenson
On this episode of Well Beyond 40, I'm thrilled to speak with my good friend Shawn Stevenson, bestselling author of Eat Smarter and Sleep Smarter, and host of the top-ranked Model Health Show. Shawn shares the often-overlooked power of communal eating, diving deep into how sharing meals with loved ones can profoundly impact our physical and mental well-being.
Shawn shares how our relationships are fundamental to not only living longer but also living healthier. This episode is a goldmine of actionable advice on fostering these crucial connections through the simple yet profound act of eating together. Shawn’s new family cookbook is filled with delicious, nutritious recipes designed to bring people together around the table, making healthy eating a communal and enjoyable experience.
One of the standout moments is Shawn's discussion on "healthwashing," where foods marketed as healthy are actually highly processed and detrimental. He explains how these foods interfere with our metabolism and overall health, and offers practical tips to navigate this tricky landscape. Shawn’s emphasis on making truly nutritious choices that benefit the entire family resonates deeply, especially for those of us striving to maintain our health and vitality in our 40s and beyond.
Tune in to this enlightening episode to hear more about Shawn’s journey, the science behind communal eating, and how you can incorporate these life-enhancing practices into your daily routine. Don’t miss out on Shawn’s invaluable insights and practical tips that will inspire you to build stronger, healthier relationships and take your well-being to the next level. Listen now and transform your health with the power of community!
 
FULL show notes: https://www.jjvirgin.com/eatinghabits
Learn more about Shawn Stevenson and The Model Health Show: https://themodelhealthshow.com/
Eat Smarter Family Cookbook: https://eatsmartercookbook.com/
7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst
Renpho Bluetooth Tape Measure: https://amzn.to/3wQw4Q2
Episode Sponsors: 
Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products
Go to qualialife.com/VIRGINWELLNESS to try Qualia risk free for up to 100 days and code VIRGINWELLNESS for an additional 15% off
Get a FREE copy of Shawn’s “The Waist Reduction Quick-Start Plan”
 

Ever wondered what a nutrition expert eats every day? In this episode, I'm sharing my top five daily foods and my personal food rules that help me stay on track. We'll dive into my favorite ways to prepare these foods quickly and easily, and I'll also touch on my thoughts about cheat meals. Whether you're looking for healthy meal ideas or trying to build better eating habits, this episode has got you covered.
I'll start by discussing the importance of a food audit and the mantra I live by: eat protein first. Learn how to determine your protein needs using my handy online calculator and discover why it's crucial to get the right amount of protein in your diet. I'll also share my go-to sources of clean, lean protein along with some delicious preparation tips.
But it's not all about protein. I'll explain how I incorporate non-starchy vegetables, fruits, and healthy fats into my meals for balanced nutrition and optimal health. From cauliflower pilaf and shaved Brussels sprouts to antioxidant-rich berries and heart-healthy avocados, you'll get a peek into how I create nutrient-dense plates that satisfy and nourish.
Join me for a detailed look at what a typical day of eating looks like for me, and pick up some practical tips to apply in your own kitchen!
 
FULL show notes: https://www.jjvirgin.com/dailyfoods
7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst
Use my Eat Protein First Calculator: http://jjvirgin.com/proteinfirst
ButcherBox grass-fed & grass-finished beef: https://butcherbox.pxf.io/jWYQqZ
Flavorchef bone broth: https://affiliates.theflavorchef.com/121.html
Living Ratio chocolate: https://livingratio.com/?sca_ref=2747593.vgty26M7uP&utm_source=2747593&utm_medium=jj-virgin&utm_campaign=4533
Vital Choice wild-caught seafood: https://vitalchoice.sjv.io/daKYGy
Food Scale: https://amzn.to/3IBttvS
Lakanto Monk Fruit: https://lakanto.sjv.io/c/2208035/1270804/15633
Timeline Mitopure (Urolithin A): https://www.timelinenutrition.com/partners/jj-virgin
Reignite Wellness™ Plant-Based & Paleo-Inspired All-In-One Shakes: https://reignitewellness.com/collections/shakes
RxSugar Allulose: https://rxsugar.com/?rfsn=7896896.603c03&utm_source=refersion&utm_medium=affiliate&utm_campaign=7896896.603c03
Get 60 FREE delicious, protein-packed shake recipes in my Eat Protein First Smoothie Guide: https://jjvirgin.com/smoothie
The Virgin Diet Cookbook: https://reignitewellness.com/products/the-virgin-diet-cookbook
The Virgin Diet: https://reignitewellness.com/products/the-virgin-diet-paperback
 
Episode Sponsors: 
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