How to Get Rid of “Bat Wings” Under My Arm

Well Beyond 40

JJ Virgin

Nutrition, Health & Fitness, Beauty, Weightloss, Exercise, Metabolism, Fitness, Losingweight, Diet, Inspiration, Jjvirgin, Selfcare, Womenshealth, Menopause, Longevity, Women

4.6 • 909 Ratings

🗓️ 27 April 2025

⏱️ 41 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

I'm tackling a question I get all the time—how to tighten and tone those "bat wings" under your arms. This isn't just about vanity; it's about counteracting the muscle loss that naturally occurs as you age. Starting around 30, you begin losing up to 1% of muscle mass yearly due to something called anabolic resistance, and declining estrogen during perimenopause makes it even harder to maintain muscle. But here's the exciting truth—muscle loss isn't inevitable! I've seen amazing women in their 70s, 80s, and even 90s build impressive muscle. The key is understanding that you can't spot-reduce fat, but you can build muscle that creates that toned look. I'll share why compound movements beat isolation exercises, why progressive overload matters, and specific strategies for nutrition and exercise that work especially well during menopause. What you’ll learn: Why women experience muscle loss starting at age 30 and how declining estrogen during perimenopause accelerates this process The truth about "spot reduction" and why building muscle gives you that toned look How compound movements like pushups and rows give better results than isolated bicep and tricep exercises Why progressive overload and training to near-failure is critical for seeing results in your arms The importance of protein, collagen, creatine, and resistant starch for muscle building and fat loss How to determine if you're overtraining or not training hard enough Options beyond exercise if you have significant loose skin, including estrogen creams and laser treatments Love the Podcast? Here’s what to do: Make My Day & Share Your Thoughts! Subscribe to the podcast & leave me a review Text a screenshot to 813-565-2627 Expect a personal reply because your voice is so important to me. Join 50,000+ followers who make this podcast thrive. Want to listen to the show completely ad-free? Go to subscribetojj.com Enjoy the VIP experience for just $4.99/month or $49.99/year (save 17%!) Click “TRY FREE” and start your ad-free journey today! Full show notes (including all links mentioned): https://jjvirgin.com/losebatwings Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

Click on a timestamp to play from that location

0:00.0	Hey everyone, it's Dan Sousa from America's Test Kitchen.
0:03.0	I'm super excited to let you all know that we're launching a new video podcast that takes you behind the scenes into the messy, imperfect, but riveting day-to-day life right here in our test kitchen.
0:13.0	Not only do I get to talk to my colleagues about the latest taste test they attended.
0:17.0	I just came from a tasting of salted caramel apple pie bars and then roasted garlic,
0:22.2	so I apologize. Or about a recipe they're developing. The thing about this recipe is it's a secret.
0:27.7	The restaurateur refuses to tell people what her secret ingredients are. We also chat with amazing guests
0:33.3	from the culinary world and beyond. The lamest joke I've ever said, and I said to Marie Bamford.
0:37.4	That's a great. It's the great job. Make sure to subscribe to from the culinary world and beyond. The lamest joke I've ever said, and I said to Marie Bamford.
0:38.6	That's a great job. It's a great job.
0:39.9	Thanks, Sam.
0:40.5	Make sure to subscribe to In the Test Kitchen
0:42.4	so you don't miss an episode.
0:44.1	You can watch In The Test Kitchen on YouTube and Spotify
0:46.4	and listen to it wherever you get your podcast.
0:48.9	Can't wait to see you in the Test Kitchen.
0:56.9	I'm JJ Virgin.
0:58.5	PhD dropout, sorry mom, turned four-time New York Times best-selling author.
1:04.8	I'm a certified nutrition specialist, fitness hall of famer, and I speak at health
1:09.5	conferences and trainings around the globe.
1:12.2	But I'm driven most of all by my insatiable curiosity and love of science to keep asking questions,
1:20.2	digging for answers, and sharing the information that I uncover with as many people as I can.
1:26.4	And that's where you come in. That's why I created the
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from JJ Virgin, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of JJ Virgin and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.