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
It could be eating, compressing that a little bit. And there's some benefits for that. Some of it might be caloric restriction, but some of it's, it's hard to say, like, I don't know when autophagy starts. I don't know how you test for it. I don't know how anybody knows this. I don't, you know, I don't know why we'd all be the same.
It would seem like it would have to be with your metabolic health. But I think there's some benefits to these things. But I also think there's some detriments to it. So that's one that I do not, I don't like is OMAD.
You know, we just, we are complex machines. Like, you know, they are like the VW, remember growing up, everyone who had a VW bug, you could literally go in there with like a bobby pin and fix it. Yeah, yeah, yeah. Versus. Yeah, yeah, yeah. Yeah. Yeah.
You know, it's just we're complicated and you mess with us a little bit, it throws all of our hormones off, whether it's fasting, keto, any of these types of things can be wonky for us. I'm not a fan of keto for women and less. Now, diets are tools. So, you know, if you've got cancer, fasting and keto would be a different situation, right? So, you know, I'm not talking about that.
I'm looking at powerful aging. Yeah. So again, you always have to look at it because I'll get asked about all these different diets and go, they're tools. What are you trying to accomplish? And realize you might use a tool short term. It doesn't mean that that's going to be that that diet that's going to heal this issue right now is the diet you need to stay on forever.
Hmm. I don't know. Like, what are the other things that they're doing that are not healthy? Lots of things. I don't know. Putting too much fat in everything. Like butter and coffee type of thing? Like just especially for women. Like, you know. easy to overload your calories with a lot of this fat.
I remember as I first started to really track food and I just did an interview with Will Lee and, you know, talking about olive oil and I'm like, ah, you know, and then I started to really track. I was like, wow, I think I put a half a cup of olive oil on my salad. Right, right, right. It adds up, you know, too much healthy food's unhealthy. It's got to go somewhere.
Well, it doesn't take out your resting metabolic rate. Here's, you know, and you can't, don't look at your body like that. It's, yes, in a way it is a bank account, but it's much more of a chemistry lab and we can't ever look at, and I used to do this way back in the day.
I remember like going and eating a bunch of crap and then sitting on like, you know, the exercise bike at the gym for hours as if this was going to work this way. Right. It does not work that way. It does not work that way. Right. But if you're looking at the treadmill, it says calories burned.
It didn't subtract out your resting metabolic rate, how many calories you would have burned if you just didn't do anything. Yeah. The biggest way, actually, this is really interesting. So we have our metabolism, we have our resting metabolic rate, we have the thermic effect of food, and then we have activity. And in activity, we have exercise and we have non-exercise, right? The biggest...
needle mover for us. I mean, for our resting metabolic rate, really the only way we can shift that is to put more muscle on our body. For our overall metabolism, the biggest needle mover is really that non-exercise activity. It's how much you're moving all throughout the day.
And one of the studies, like I'm thinking, I mean, there's been multiple studies of this that show in overfeeding situations, people move more and in underfeeding situations, people move less. Like our body strives for homeostasis. And so if you can start to really track, and I've become a little like, I like to focus on something to really lock it in.
And so I've been really focusing on steps and making sure I'm moving all throughout the day. And I love the research. I don't know if you've seen the research on Vilpon exercise snacks. You'll see it. So they did a study where they showed people and they looked at two groups versus nothing. So one group, no exercise snacks.
And these are short one to two minute, really high intensity things like I was talking about when we started. And so one group did 4.4 minutes of exercise snacks a day. It would be like doing, you know, two to three circuits. One group did 10 minutes of exercise snacks a day. The group that did 10 minutes lowered their all-cause mortality by 40% and their risk of cancer and heart disease by 50%.
And the group that did 4.4 minutes lowered it by 28%. And we also know that if you did 30 air squats, you actually will... will lower your blood sugar response. Or no, if you did 10 air squats every hour for eight hours, 8.5 hours, you will have the same blood sugar control or better than if you did a 30-minute walk.
So I think that one of these really important things for us to start to think about is how do we get more vigorous movement, run up the stairs, do the air squats, do the squat jumps all throughout the day.
Well, the research also showed, I remember early on, this was in graduate school, there was a study that came out that looked at people that were instructed to do three 10-minute sessions of cardio a day versus one 30-minute session. And they compared the two groups, and the 10-minute session had way better cardiovascular effects because of it.
And their whole hypothesis was that it was because you either did, you know, you either did 30 minutes or you didn't do it all versus you could do maybe one 10 minute one. But I also think if I know I only have 10 minutes, I'm going to work a lot harder than if I'm going to push myself through an hour. Like then you pace yourself.
Yes. Give me your address. I'm going to. I'm going to send you now. Yes, yes. So very fun stuff. I'll give you a couple websites, but JJVirgin.com is where everything is. And that's where I have my Well Beyond 40 podcast. I created two different challenges.
One is our Eat Protein First challenge that takes you for a week of really figuring out how much protein you need and making sure I have people eat their protein first so they get it in because I heard from too many women, I can't, I'm too full. I'm like, well, eat it first. Yeah, yeah, yeah, yeah, yeah, yeah.
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