Today we’ll dive into the game-changing concept of exercise snacks - short bursts of movement that can transform your health even when you're super busy. I'm busting the "I don't have time" excuse wide open by showing you how just 1-2 minutes of movement, three times a day, can dramatically improve your insulin sensitivity, fat burning, heart health, and mood. You'll discover why these micro-workouts are actually more effective for busy women than traditional long gym sessions, and I'll share simple, equipment-free exercises you can do right at your desk or in your kitchen. Plus, I'm revealing the science behind why these quick movement breaks could be your secret weapon against age-related health issues.

What you'll learn:

• Why traditional exercise recommendations might be holding you back from better health

• The surprising connection between short movement bursts and improved insulin sensitivity

• How exercise snacks can boost your fat-burning potential throughout the entire day

• The mental health benefits of incorporating mini-movement sessions

• Simple, equipment-free exercises anyone can do, regardless of fitness level

• Practical strategies for building exercise snacks into your busy schedule

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

Join my Exercise Snack Challenge: jjvirgin.com/snackchallenge

Study: Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality: https://www.nature.com/articles/s41591-022-02100-x

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

"I really thought I was going to sail through menopause... until I didn't have it all figured out. I started going into early menopause at 42, and that's when everything changed." - Karen Martel

Today, I sit down with hormone expert Karen Martel, to dive deep into the truth about perimenopause, menopause, weight gain, and hormone replacement therapy.

As a nutritionist who experienced early menopause herself, Karen shares invaluable insights about why the conventional "calories in, calories out" approach fails so many women in midlife. Together, we explore why even health-conscious women who "do everything right" can still struggle with unexplained weight gain, mood changes, and other perimenopausal symptoms.

Karen reveals game-changing information about estrogen's crucial role in metabolic health and why starting hormone replacement at the right time can make all the difference in your journey through menopause.

If you're tired of being told it's "all in your head" or that you need to “eat less and exercise more”, this episode will validate you and arm you with the knowledge you need to take control of your hormonal health.

What you'll learn:

• Why conventional advice about menopause and metabolism is often wrong, especially for women over 40

• The surprising connection between estrogen levels and insulin resistance in midlife

• How to recognize early signs of perimenopause that most doctors miss

• Why the timing of starting hormone replacement therapy matters more than most realize

• The truth about progesterone dosing and why "more" isn't always better

• How modern environmental factors trigger earlier onset of perimenopausal symptoms

• The role of new medications, like GLP-1s, to support metabolic health in menopause

• Game-changing insights about topical estrogen for skin health and aging

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

Learn more about Karen Martel: https://karenmartel.com/

Karen’s over the counter line of bioidentical hormone creams. Use code jj for 10% off: https://karenmartel.com/shop/?wpam_id=18

Podcast: The Hormone Solution with Karen Martel: https://podcasts.apple.com/us/podcast/the-hormone-solution-with-karen-martel/id1438772276

Try out Dr. Anna Cabeca's Julva Cream: https://drannacabeca.com/?_ef_transaction_id=&oid=1&affid=5508182

Shop Oura Rings: https://ouraring.com/

Reignite Wellness™ Collagen Peptides Powder: https://reignitewellness.com/products/all-systems-glow-collagen

Download my FREE Best Rest Sleep Cheat Sheet: https://jjvirgin.com/sleep

Tape Measure: https://amzn.to/3wQw4Q2

Episode Sponsors:

Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 and use code JJ10 for 10% off of all products.

Go to http://qualialife.com/VIRGINWELLNESS to try Qualia risk free for up to 100 days and use code VIRGINWELLNESS for an additional 15% off

Take Karen’s Hormone Quiz and find out which hormones might be stopping you from losing weight

Use coupon code JJ (or whatever coupon you want to use) for 10% off your purchase of Karen’s OTC HRT creams

In this eye-opening episode, I dive deep into the most common diet mistakes that derail progress, including the shocking truth about calorie tracking (even nutritionists get this wrong!), why protein timing is crucial for maintaining muscle mass during weight loss, and the real reason cardio might be working against your goals.

I also share specific strategies for tracking, essential tools for accurate measurement, and explain why focusing on body composition rather than just the number on the scale is key for lasting results.

What you'll learn:

• Why tracking your food intake incorrectly (or not at all) could be sabotaging your progress

• The optimal protein intake for maintaining muscle mass while losing fat

• How excessive calorie restriction impacts your metabolism and muscle retention

• Why resistance training trumps cardio for sustainable body transformation

• The truth about bio-impedance scales and tracking meaningful progress

• Essential tools and apps for successful weight management

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

Free Cronometer tracking app: jjvirgin.com/cronometer

7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst

Use my Eat Protein First Calculator: http://jjvirgin.com/proteinfirst

Food Scale: https://amzn.to/3IBttvS

Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance

Oxiline bioimpedance scale: https://oxiline.shop/product/scale-x-pro/?ref=mza2ntv

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