How can you connect all the pieces of your health plan into something that actually works?

In this episode, I bring together everything we’ve covered about breaking through weight loss resistance and building a strong, resilient metabolism after 40. I walk you through the exact plan I follow—and teach—to help you eat, move, and recover in ways that truly work long-term. You’ll leave with a simple, sustainable game plan to balance your hormones, build muscle, and finally make your metabolism work for you, not against you.

What you’ll learn:

(00:00) Learn how to put all the key principles of metabolism, nutrition, and movement together into one cohesive daily plan.

(01:54) Discover the “eat by the plate and the clock” method to fuel your body for fat loss.

(02:46) How to calculate and track your ideal protein intake.

(04:11) How to balance carbs and fats based on your activity level and metabolic needs.

(06:12) The importance of daily movement.

(08:11) How to properly structure HIIT workouts and recovery days to maximize results.

(09:35) My approach to recovery, stress management, and sleep routines that help stabilize hormones and support metabolic health.

(13:12) How to track your progress through bioimpedance scales, plus sleep and HRV monitors.

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

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