Episode Highlights With JJ

• Why we should all stop trying to lose weight and why she says this after decades as a weight loss expert
• The problems with some of the weight loss trends right now
• Things that have helped her thrive and feel amazing in her 50s!
• The importance of skeletal muscle for maintaining a healthy body composition
• Muscle loss vs fat loss
• What metabolic adaptation is and why this is important
• Creatine, protein, and resistance training
• Reasons not to focus just on the scale
• Reframing the conversation about health and weight especially with our kids
• What you measure you can improve
• How to use a DEXA scan to understand your body composition
• Why it is more dangerous to be under muscled than over fat and why where the fat is matters
• Yes, you can lose fat and put on muscle at the same time and how to put on muscle as the priority
• Why we need more protein as we age, not less
• The problem with some ways people try to intuitive eat and how to learn to do this by nourishing your body
• Why you need to be healthy to drop fat, not drop fat to be healthy
• Less than 6% of the population is metabolically healthy
• How to restore insulin sensitivity with gaining muscle and sleep
• Why we burn fat well when we are sleeping and why fasted workouts might not be great for women
• Let’s stop trying to be smaller and to take up less space and focus on getting stronger
• Muscle is your metabolic Spanx and a sugar sponge to handle carbs
• How to use HRV as a tool to see what is helping you and use it to improve your nervous system
• Why you should absolutely be taking creatine and why it is a secret weapon for women
• There is no amino acid reservoir, you are going to break down muscle if you don’t get enough
• Exercise is a great way to get autophagy
• An ending challenge for you (try it!)

Resources We Mention

• Mindshare
• JJ's YouTube video on Ozempic
• Grip Strength Tester
• Levels
• Kion Aminos
• Kion Creatine
• Mitopure
• Think and Grow Rich by Napoleon Hill