How to Get Rid of “Bat Wings” Under Your 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

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Full show notes (including all links mentioned): https://jjvirgin.com/losebatwings

Transcript

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0:00.0	As a certified nutrition specialist and fitness hall of fame where I can tell you that one of the
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0:13.6	senescent cells, also called zombie cells, build up in our bodies. These cells stick around long
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1:02.0	I know it's been a powerful part of mine now for over two years.
1:06.0	Head over to qualia life.com forward slash virgin wellness to try qualiacenolitic and use promo code virgin wellness
1:13.6	to save 15%. That's qualialife.com forward slash virgin wellness. And again, promo code
1:21.2	virgin wellness will save you 15%. I'm JJ Virgin.
1:30.8	Ph.D. dropout, sorry, mom, turned four-time New York Times bestselling author.
1:37.1	I'm a certified nutrition specialist, fitness hall of famer, and I speak at health
1:41.7	conferences and trainings around the globe.
1:46.7	But I'm driven, most of all all by my insatiable curiosity and love of science to keep asking questions, digging for answers,
1:53.4	and sharing the information that I uncover with as many people as I can. And that's where you come in.
2:00.2	That's why I created the Well Beyond 40 podcasts
2:03.5	to synthesize and simplify the science of health
	...

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