545: How to live stronger, not just longer | Certified holistic nutritionist & personal trainer JJ Virgin, CNS

“The more we talk about how we communicate, the easier the communication is,” says Charles Duhigg.  Charles, a Pulitzer Prize-winning reporter and author joins us to discuss how to become a supercommunicator, plus:  -The 3 types of conversations we have (~04:20) -How to ask better, deeper questions (~08:30) -How to start conversations with strangers (~10:54) -Have younger generations lost the art of conversations? (~12:32) -How to communicate better with children (~18:11) -Why we should talk about communication more (~18:50) -How to be a better listener (~21:04) -How to be more persuasive (~22:28) -A simple tip to ease social anxiety (~26:09) -How to deliver bad news with grace (~29:02) -The connection between communication and longevity (~37:51) Visit shop.mindbodygreen.com/coffee20 to get 20% off your first order of clean coffee+. Referenced in this episode: -Pick up his new book: Supercommunicators: How to Unlock the Secret Language of Connection -The Harvard Study of Adult Development -His newsletter, The Science of Better -Visit lumen.me/mindbodygreen to get 15% off your Lumen Metabolism Tracker. We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Aging is a privilege but aging powerfully is a choice,” says JJ Virgin.  JJ, a celebrity nutritionist, Fitness Hall of Famer, personal trainer, New York Times bestselling author, founder, and podcast host, joins us to share actionable tips to live stronger, not just longer, plus:  -Why she uses the mantra “Aging Powerfully” (~02:32)  -Fast twitch vs. slow twitch muscles (~04:33) -How to start training fast-twitch muscles safely (~06:58) -Why you should choose practical > aesthetic exercises (~16:49) -How to think about your weekly workout schedule (~23:42) -When to double up on workouts (~29:37) -Her thoughts on protein recommendations for aging (~32:30) -Her favorite home-cooked dinners (~45:13) -How the weight loss discourse is changing (~47:16) -Her thoughts on Ozempic & how to raise GLP-1 naturally (~51:45) Go to shop.mindbodygreen.com/whey20 to get 20% off your first order of grass-fed whey protein isolate+.  Referenced in the episode:  -Follow JJ on Instagram (jj.virgin) & YouTube (@jjvirginvideos) -Subscribe to JJ’s podcast Well Beyond 40 -Research showing fast-twitch muscles (type II fibers) decline with age -Research showing those who are optimistic about aging live 7.5 years longer -Research showing fast-paced walking has more benefits than step count alone -Research showing appetite increases during and after menopause We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Trauma isn’t just what happened to us, but rather it's what we hold inside,” says Peter Levine.  Peter, a psychologist and leading trauma researcher joins us to discuss how to heal trauma through the mind-body connection and how to use your active imagination for emotional growth, as well as:  -How Peter defines trauma (~4:30)  -A breathwork exercise for calming trauma response (~8:28) -His experience with active imagination (~15:30) -The connection between dreams & unconscious mind (~29:00) -His personal experience tapping into undiscovered traumatic experiences (36:40) -Signs you should try somatic experience (~41:00) -How to look out for trauma bonds (~43:00) -Relationship patterns & engrams (~44:01) -Actionable tips to heal past trauma (~46:00) -What about massage? (~49:48) -Can you ever get through trauma completely? (~52:00) Referenced in this episode:  -Follow Peter on Instagram @drpeteralevine -Check out Peter’s new book, An Autobiography of Trauma: A Healing Journey -Visit somaticexperiencing.com to learn more about Peter’s approach to healing trauma -Visit shop.mindbodygreen.com/coffee20 to get 20% off your first order.  -Visit lumen.me/mindbodygreen to get 15% off your order. We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“If we’re well-fed and well-trained and well-recovered, we can do so much,” says Alyssa Olenick.  Alyssa, an exercise physiologist, sports nutritionist, and ultra runner, joins us to discuss how women should eat, exercise, and recover to gain lean muscle, plus:  -The exercise differences between men and women (~2:04) -Signs you’re in an energy deficit  (~6:31) -How to assess recovery (~13:52) -The ideal protein & carb intake for women (~21:30) -Creatine benefits for women (~28:46)  -Her favorite carbs for recovery (~34:17) -How women should approach resistance training (~39:55)  -How to know you’re lifting heavy enough (~45:13) -Why you should try to lift to failure on occasion (~47:00) -How to make the most of a 30-minute workout (~52:50)  -Her thoughts on drop sets (~54:45)  -How to know it’s time to switch it up (~57:30) -What to do on your off days to stay active (~1:02:00) -Why you should take the stairs if you can (~01:06:05)  Referenced in the episode:  -Follow Alyssa on Instagram @doclyssfitness & YouTube @doclyssfitness.  -Subscribe to Alyssa’s podcast Messy Middle -New research on creatine for brain health -Research on creatine’s benefits for hydration during the luteal phase -Doc Lyss Fitness -Research on energy deficits and carbohydrate intake in female athletes -Research on short-term benefits of creatine for cognitive function -Visit wildhealth.com/mbg for 20% off your Wild Health Membership.  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“If something isn’t working, change it,” says John Mackey.  John, the Co-Founder and former CEO of Whole Foods Market, joins us to discuss the art of balancing authenticity and success, his wins and losses as a CEO, and: -Who is John Mackey? (~1:30)  -His thoughts on the Amazon merger (~5:30)  -The high point of his many years as CEO (~8:36)  -The biggest changes in groceries since 1980 (~11:20)  -His thoughts on Sprouts, Erewhon, & Trader Joe’s (~13:30)  -Money-saving tips for shopping at Whole Foods (~23:40) -The problem with fad diets (~26:45)  -His secret sauce to success (~36:08)  -How he keeps an open mind in business and life (~42:10) -Advice for entrepreneurs (~55:30) Visit shop.mindbodygreen.com/whey20 to get 20% off your first order of grass-fed whey protein isolate+.  Referenced in the episode:  -The Whole Story: Adventures in Love, Life, and Capitalism - John’s op-ed piece in the Wall Street Journal: “The Whole Foods Alternative to ObamaCare” -Love.life We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Our health system is $5 trillion today, and we spend 3.5% of that on preventative healthcare,” says Andrew Lacy.  Andrew, the founder and CEO of whole-body imaging company Prenuvo joins us to discuss early detection of cancer and cognitive decline and explain why preventative health care needs an update, plus: -How Prenuvo is different (~04:08) -What does Prenuvo & what does it test for? (~7:38) -What are the limitations? (~9:46) -The most common findings (~12:50) -My personal MRI experience & findings (~15:16) -Pancreatic cancer and why cancer rates are growing (~24:00) -Early biomarkers of dementia (~30:00)  -What about radiation concerns? (~33:30)  -How much does Prenuvo cost? (~34:06) -Why we need more preventative care (~35:58) -Why the current physcial exam is outdated (~37:27) -Why Andrew started Prenuvo (~40:30)  Use discount code MINDBODYGREEN at checkout or visit http://prenuvo.com/MINDBODYGREEN for $300 off your Prenuvo Whole Body scan. Go to shop.mindbodygreen.com/support15 to get 15% off your first order of methylation+. Referenced in the episode:  Prenuvo  Increasing cancer rates amongst young adults How the brain shrinks with age How much money is spent on preventative care in the U.S. We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Through repetition, we manifest our intentions,”  says James Doty, M.D. James, a neurosurgeon, compassion researcher, and Stanford professor joins us to discuss the science of manifestation and how to get what you want by fine-tuning your intentions, including:  -The biggest misconceptions about manifestation (~02:18) -How to establish a manifesting baseline (~06:16) -How to manage expectations when manifesting (~10:07) -How to actually manifest wealth (~14:40) -James’s inspiring personal story (~16:20) -Hedonic happiness vs. eudaemonic happiness (~23:53) -The James Doty-approved manifestation method (~26:35) -How your surroundings sabotage your manifestations (~31:32) -How to identify your true intentions (~33:41) -How neuroanatomy influences manifestation (~45:45) -A final word of wisdom (~53:00) Visit shop.mindbodygreen.com to shop focus+ and use code FOCUSPOD for 20% off your first order. Cannot be combined with gift cards or other discount codes. Referenced in the episode: -Doty’s latest book Mind Magic: The Neuroscience of Manifestation and How it Changes Everything -MRI results from longtime meditators -The Harvard Study of Adult Development  -Karen Armstrong’s portfolio of books on religion -​​The Power of Positive Thinking by Norman Vincent Peele We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Broad-spectrum light exposure is the strongest and best kept secret for good quality sleep," says Jade Wu, Ph.D. Jade, a board-certified behavioral sleep medicine psychologist, joins us to discuss how to solve every sleep issue, plus: - Jade’s sleep hygiene tips (~00:41) - How to know if you have sleep apnea (~02:20) - How many people actually have insomnia (~07:45) - What to do if you can’t fall asleep (~09:47) - What to do if you wake up in the middle of the night (~13:38) - How performance anxiety relates to sleep (~17:30) - Jade’s research on CBT, sleep & cardiovascular health (~18:16) - How to nap responsibly (~21:32) - How to define quality of sleep (~26:21) - How air quality impacts your sleep (~32:28) - Time in nature & sleep quality (~37:14) - Jade’s POV on daylight savings (~39:50) - Why we should pay more attention to nightmares (~42:39) - The best types of white noise for sleep (~44:46) - Why sleep regularity is more important than duration (~47:08) Visit mindbodygreen.com/SLEEP25 and use code SLEEP25 to get 25% off sleep support+. Cannot combine with gift cards or other discount codes. Referenced in the episode: - Jade's book, Hello Sleep  - SnoreLab - mbg Podcast episode #453, with Aric Prather, Ph.D. - Sign up for Jade's SleepRight study - Follow Jade on Audible - A study on the importance of sleep regularity We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Diet plus lifestyle accounts for 40 to 50% of health outcomes," says Sarah Ballantyne, Ph.D. Sarah, a medical biophysicist and New York Times bestselling author, joins us to discuss how to get the most nutritional bang for your buck, plus: - Nutrition myths Sarah used to believe (~00:10) - Are seed oils really that bad for you? (~03:09) - Is linoleum acid unhealthy? (~04:22) - How to eat for cardiovascular health (~09:11) - Sarah’s POV on anti nutrients (~11:37) - Common nutritional deficiencies people are unaware of (~13:33) - Sarah’s view on fortified & enriched foods (~17:09) - What is the Nutrivore score? (~20:50) - Why coffee earns the highest score (~25:10) - The highest scoring fruits, legumes & seafood (~27:30) - The healthiest meat you can eat (~32:13) - The most nutritious type of milk (~36:54)  - How Sarah ranks grains & sweeteners (~38:44) - Does alcohol have any nutritional value? (~43:11) - What to do with Nutrivore information (~44:22) - Biggest swaps Sarah has made in her own life (~46:00) - How to create a nutrient-dense plate for every meal (~47:13)  - The pros & cons of nutrition information on social media (~49:49) Take 20% off clean coffee+ by visiting shop.mindbodygreen.com/coffee20. Cannot combine with gift cards or other discount codes. Referenced in the episode: - Sarah's book, Nutrivore - Follow Sarah on Instagram & TikTok - 5 servings of fruit & vegetables per day on mortality risk - Behavior (including diet/lifestyle) accounts for 40 to 50% of health outcomes We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Menopause is inevitable, but suffering through it is not," says Mary Claire Haver, M.D. Mary Claire, a board-certified OBGYN and certified menopause practitioner, joins us to discuss everything a woman needs to know during this hormonal transition and beyond, including: - Old vs. new menopause (~00:07) - Signs of peri menopause in 30s, 40s & 50s (~02:04) - Sleep deprivation during menopause (~05:09) - Menopause weight gain (~06:36) - How to enhance body composition as you age (~09:25) - Protein needs for women (~14:20) - The link between food & hot flashes (~16:09) - Pros & cons of hormone replacement therapy (~18:43) - How to know if you’re a good candidate for HRT (~25:02) - Best questions to ask your doctor (~27:23) - Why we should have annual midlife wellness visits (~28:28) - The future of menopause care (~31:23) - A drug that can prolong estrogen production (~33:02) - How to measure estrogen swings (~35:10) - How to be your own menopause advocate (~39:35) Visit shop.mindbodygreen.com/whey20 to get 20% off whey protein isolate+. Cannot combine with gift cards or other discount codes. Referenced in the episode: - Mary Claire's book, The New Menopause - The Galveston Diet - Follow Mary Claire on Instagram - mbg Podcast episode #529, with Lisa Mosconi, Ph.D. - mbg Podcast episode #480, with Peter Attia, M.D. - Statins Peter mentions: PCSK9 inhibitors, Ezetimibe, and Bempedoic Acid - WHI study on frailty - A study on estrogen therapy & dementia - menopause.org - Mary Claire's Menopause Empowerment Guide - Tests to ask for at the doctor - Oviva Therapeutics We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices