JJ Virgin
speaker
1,112 appearances
7 recordings
5 series
first heard Nov 2024
last heard 1 Mar
JJ Virgin’s voice in public audio — every appearance, attributed to the second.
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recordings per month · last 12 monthsRecordings per month over the last 12 months — 2 in all, peaking in Mar 2026 with 1.
Appearances
Then I like to upgrade the plate and start to make sure you're getting in five or more servings of non-starchy vegetables, a little bit of healthy fruit, and then we'll start to look at fat. And if someone's looking, they go, okay, I want to actually drop some body fat and either recomp, lose body fat, add muscle, or also lose some overall weight.
Then we'll start to look at what we need to do to shift calories. But at least at that point, we've been tracking and we know how much you're averagely eating a day. Like I know what my average calories are to maintain my weight. Right? Because I've been doing it for so long. I know just where I need to hit what feels good.
And some days I eat a little more, some days I eat a little less, it's fine. So that's the first place. And honestly, I hear so often people telling me I'm stuck, nothing's happening. And then they'll do that and go, Oh, oops. I thought I was eating a lot more protein than I was. I didn't realize how many carbs I was eating.
I mean, I think last time I told you the story of my husband who was 25% body fat and he was eating like half a bag of Siete chips every night and a bunch of hummus. And I was like, why are we eating before we're eating? Like this was pre-dinner, didn't make any sense. But that was great feedback for him. And then, of course, the next thing is to make sure you're tracking that body composition.
I think it's important. And the research is pretty clear that people who track their weight are better at maintaining their weight. I just want to make sure you're tracking your body composition because we don't want to maintain your weight. If you weigh the same at 50 that you did at 30, but you aren't actively doing resistance training, it's not the same weight. Hmm.
You might be a size or two bigger at the same weight. That was my husband was, you know, his waist size was two inches bigger, same weight, totally different body composition. Because if we are not actively supporting and building our muscle mass as we age, we will lose it, as we know. And then the other part is tracking that sleep pattern.
And, man, if you – I just read a study where they looked at short sleepers, four and a half hours. They took people down to four and a half hours of sleep versus eight and a half hours of sleep and, you know, basically stopped their weight loss. Like couldn't lose weight, couldn't build muscle.
You've got to – you basically really put blocks on muscle protein synthesis when you're not sleeping well. So sleep is critical and, of course, managing stress. Now, I don't start with all of this at once. You can't. You can't. You wouldn't do anything. So when you really look at what you need to do, I think you've got to do a body composition to start with so you really know your starting point.
But then pick the thing. Maybe the first thing for you is you go, you know, I've been sitting all the time. Your first thing is activity. Start there. Focus on one thing. Nail it. We had that discussion last time where I said it took me six months to to get meditation under my belt. Six months, I didn't focus on anything else. I just worked on that. Right now, I had been working on doing steps.
Now that the steps are solidly being, you know, 10, 12,000 a day, I'm working on really kicking up my HIIT training. So I don't focus on improving multiple things at once because then I don't do anything. You focus. One thing.
Well, you'll get even better, because they probably did a foot scan. to see if she had osteoporosis or osteopenia, but like full body, Dexa's gonna show it. It's just amazing to me that a ninja warrior would have... Well, this is before.
Which is the opposite actually of being healthy when you think about it.
Which you can do, and that's a really, it's really fantastic, and that's why you've got to catch it. Yes. But I'm amazed she caught it that, like, she catches it in her 60s and was able to do it. It's so huge.
And so try to catch it early. Yeah, all those years of not having the energy of not feeling like you could do those things. And the key takeaway, what you talked about there was she just started and built. And I think that's one of the challenges I see that people do as they age is they'll go, okay, I'm going to jump into this. Nope. That's why I say, let's change your fork.
Then let's get you moving. Then let's add some intensity to the movement. Now let's start some body movement. Like let's just build and build and build. And you'll be blown away where you are in a year, but don't go like crazy rushing into some CrossFit class.
For the person that I'm working with right now that has 200 pounds to lose, used to be an athlete, a major athlete. And so what we've done is just bring them back there. I go, we have the picture. We have them mentally there. And that's part of it, too, is like future pacing yourself to go, what are the things that I want to be able to do?
Because I think for so many of us, and I did this too, Drew. I'm kind of blown away when I start to think about it. I'd had all these goals of what I wanted to be able to do at 50, and I didn't reset. I didn't think, okay, now what I want to be able to do at 60, at 70, at 80. And I just went on autopilot and I was autopiloting everything. And you're like, oh, this is good for me.
You know, if you look around at everybody else, you're like, oh, I'm doing fine. Who wants to do fine? Like, don't you want to be the best version of yourself at every age? So you can't look around at what society is saying because then you're going to be average and there's no reason to be average.
What they're showing us about aging now, like there's, to me, two totally different schools of thought. And where I'm most concerned is that woman who's always tried to control her weight with diet because what the research shows is those people tend to be toffee, thin outside, fat inside. Right?
And that they will tend to have poor muscle mass, they'll have sarcopenic obesity, so they don't have enough muscle. And they're so used to controlling by just doing more cardio and eating less, they're just, you're devastating your metabolism, devastating it. However, you can turn that all around. by starting to move, add the intensity, add the body, add all the resistance training and change it.
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