WEBVTT
1
00:00:01.297 --> 00:00:24.331
Mornings have a rhythm. You can hear it, feel it. And at Quaker, we fuel it. With 100% whole grain oats and a good source of fiber in every bowl, helping you turn that rhythm into your soundtrack for a great day. Fuel to start whatever's next. Quaker, official sponsor of FIFA World Cup 26.
2
00:00:30.406 --> 00:01:00.089
Hey, it's Christy from Lululemon, and I'm here at the office checking out the Shake It Out shorts. These have been my go-tos, and I kind of think of them as a middle ground between a true run short and a more playful, athletic, sporty short. They have all the performance you want for running, so a comfy liner, our lightweight, swift fabric, even a pocket for your keys. But what I really like is the flowy fit and layered hem. It gives it a little bit of volume, a little bit of fun, so they feel as good on a run as they do just at coffee afterwards. You can find the Shake It Out shorts in-store now or online at lululemon.com.
3
00:01:02.671 --> 00:01:29.283
Chevy is called the heartbeat of America for a reason. With SUVs made to move with your rhythm. The versatile Equinox tackles your entire day. The spacious Traverse fits your crew and your whole weekend. And Trax brings style with value you can count on. All infused with tech that has your back. So your drive always hits the right chord. Chevrolet. Together let's drive.
4
00:01:30.565 --> 00:01:54.697
If you're on a GLP-1 or even thinking about taking one, there's something really important you need to understand before you lose weight the wrong way, because these medications absolutely work. So what I want to do here is explain exactly why GLP-1 means more protein is just a starting point and why protecting your metabolism while you lose weight takes a muscle-first approach.
5
00:01:54.697 --> 00:02:18.052
Now, one of the ways that GLP-1s work is by shutting down the food noise and suppressing your appetite. But this benefit can become a risk very quickly if the right strategies for muscle preservation aren't in place. If you're not intentional about what you're eating while your appetite is suppressed, especially when it comes to protein and muscle support, you're not just losing fat, you're also losing muscle.
6
00:02:18.052 --> 00:02:26.978
And I see this happening all the time with women over 40 who are trying to do the right thing, but don't realize what's actually happening underneath the surface.
7
00:02:30.978 --> 00:02:53.607
Hey, I'm JJ Virgin, PhD dropout, sorry mom, turned four-time New York Times bestselling author. As a certified nutrition specialist, fitness hall of famer, and globally recognized leader in health, I'm driven to keep asking the tough questions and use my podcast to simplify the science of health into actionable strategies that help you thrive.
8
00:02:53.607 --> 00:03:17.789
I'd also love to hear your thoughts on the show. And here's the fun part. When you send me your review, I'll reply to you using my on-demand virtual me. That's right. My team and I created a virtual JJ packed with my books, speeches, and wisdom so I can personally connect with you. Here's how you do it. Subscribe and leave an honest review of the podcast. Take a screenshot of your review.
9
00:03:17.789 --> 00:03:42.258
text it to 813-565-2627. That's 813-565-2627. My virtual JJ will reply directly. And trust me, this will make your day. So subscribe now at subscribe to JJ.com and text me your review. Let's keep thriving together.
10
00:03:46.544 --> 00:04:15.333
This episode is brought to you by Google Health. Stop chasing someone else's definition of health. What matters is what's healthy for you. Google Health offers a new kind of coach, built with Gemini for effortless tracking, sleep insights, and holistic coaching tailored to you. Visit googlestore.com to learn more and start a new relationship with your health. Requires Google account, Google Health app, internet, and Google Health premium subscription. Features subject to change. Availability and results vary. Not intended for medical purposes. Works independently of Gemini apps. Check responses for accuracy.
11
00:04:15.873 --> 00:04:45.809
If we knew more about our sleep, what would we do differently? Would we go to bed at a consistent time or take steps to reduce interruptions to our sleep? With Sleep Score, Apple Watch measures your bedtime consistency, interruptions, and sleep duration. Then, every morning it combines these factors into an easy-to-understand score from 1 to 100. So you'll know how to take the quality of your sleep from OK to very high. Know your sleep score with Apple Watch. iPhone 11 or later required.
12
00:04:45.877 --> 00:05:11.273
So let me share why protein means more on a GLP-1. Because when people hear GLP-1 means more protein, what they're really asking is, why does protein suddenly matter more if I'm eating less? Well, here's what's actually happening in your body if you're losing weight on a GLP-1 without a muscle-first strategy. By the way, this goes for any poorly designed diet. GLP-1 medications suppress your appetite.
13
00:05:11.273 --> 00:05:30.157
so effectively that your hunger signals are no longer guiding your intake the way they used to. You're not thinking about food as often, you're getting full quickly, and you're often eating whatever feels easiest in the moment. Now, if you've already been on one or are currently taking a GLP-1, you probably know exactly what I'm talking about.
14
00:05:30.157 --> 00:06:00.059
The problem is that when total calories drop, protein intake usually drops with it unless you are actively prioritizing it. And your body still needs protein to maintain muscle. In fact, when you're in a big caloric deficit, you need even more protein. There's very strong data showing that when people are in a caloric deficit, higher protein intake is what protects lean mass. There was a randomized controlled trial by Longland et al where participants in a 40% calorie deficit who ate more protein,
15
00:06:00.059 --> 00:06:26.232
actually preserved and even gained lean mass, while lower protein groups lost it. Similar findings from Mettler et al. showed that a higher protein intake was significantly better at preventing muscle loss during weight loss. And meta-analysis across dozens of studies confirmed that higher protein intake during weight loss helps preserve lean mass and improves body composition. This was Pasikos et al. and Moon et al.,
16
00:06:26.232 --> 00:06:51.443
If you're not given enough protein, your body can start breaking down muscle tissue to meet those needs. And that is where the real problem begins, because muscle isn't just about strength or appearance. Muscle is your metabolic engine, and losing it can make long-term fat loss and good metabolic health so much harder. There was a systematic review and meta-analysis that was published in the Journal of Metabolism.
17
00:06:51.443 --> 00:07:13.010
clinical and experimental, and it looked at body composition changes during weight loss with GLP-1 medications. So the researchers analyzed 22 randomized controlled trials involving over 2,000 adults with obesity or type 2 diabetes. Now, across these studies, participants lost significant weight, but lean mass decreased right alongside the fat mass.
18
00:07:13.010 --> 00:07:41.427
And on average, about 25% of the weight loss came from lean mass, with some studies reporting as much as 40% coming from lean mass rather than fat. So yeah, the scale might be going down, but here's the deal. The number on your bathroom scale does not tell the whole story. Because if you're losing muscle along with fat, you're also losing the metabolic engine that helps your body burn fat and maintain metabolic health and a better metabolism for the long haul.
19
00:07:41.427 --> 00:08:08.461
So I hope your next question is, well, how the heck do I protect my muscle when I'm on caloric restriction with or without a GLP-1? And this is why you have to shift how you think about how you're eating when you're on a GLP-1 or you're on any kind of caloric restriction. Because you can't rely when you're on a GLP-1. You can't rely on hunger, right? Your appetite's suppressed. So the normal signals that used to guide how much you eat, they're no longer reliable. In fact, they're out the window. Instead, you're going to have to eat based on principle.
20
00:08:08.461 --> 00:08:31.799
And that means deciding ahead of time that you're going to hit your protein target, regardless of whether you feel hungry or not. For most people who are trying to protect muscle while losing fat, that means aiming for around 0.7 to 1 gram per pound of ideal body weight. 0.7 to 1 gram of protein, right? And that's why I say eat protein first. The goal, though, isn't simply eating more protein for the sake of it.
21
00:08:31.799 --> 00:08:49.265
It's to make sure that your body has the protein it needs to maintain muscle while you're losing fat. Because when your calories go down, maintaining muscle becomes much harder if your protein intake isn't intentional. Again, my mantra, eat protein first and make sure you get it in. But here's the reality.
22
00:08:49.265 --> 00:09:10.443
Even when you're prioritizing protein, it can still be difficult to consistently hit those targets when appetite is suppressed on GLP-1. And that's where essential amino acids can come to the rescue. Essential amino acids, this is why we eat protein, by the way, for them, are critical for building and maintaining muscle because your body needs all of them to fully support muscle protein synthesis.
23
00:09:10.443 --> 00:09:31.587
Now you've heard of leucine. It's one of the key amino acids that helps switch the whole process on. And when appetite's low and food intake drops, a high quality essential amino acid formula with leucine can help fill in the gaps by giving your body all of the essential amino acids it needs, including that leucine to help support muscle protein synthesis and trigger mTOR.
24
00:09:31.587 --> 00:09:49.795
I created my own amino acid formula and I used the recommendations that the NIH put out for sarcopenia, that same balance of essential aminos. I use it myself to fill in any protein gaps and I also put it in as part of my exercise stack. It's called Amino Acid Power Powder by Reignite Wellness.
25
00:09:49.795 --> 00:10:11.176
Now, this doesn't replace getting protein from whole foods, but it can be a simple way, an easy way, to reinforce muscle support when your appetite's low and your overall food intake is reduced. And that becomes especially important when the goal is not just losing weight, but holding onto muscle, or better yet, building muscle along the way. Now, about resistance training, it's non-negotiable.
26
00:10:11.176 --> 00:10:30.937
When you're using a GLP-1 medication, you gotta do this. It's essential because the reality is you're not gonna hold on to muscle if you're not doing the work, right? 75% is the work, 25% is the diet. When we think about GLP-1s, we need to take a muscle-first approach. Before you focus on burning fat, you wanna make sure you're protected
27
00:10:30.937 --> 00:10:50.208
and supporting your muscle. That means getting protein on board and getting resistance training in place so your body has both the building blocks and the stimulus it needs to maintain or better yet, build muscle. Otherwise, when calories take a drop and weight loss happens, a good portion of that can come from lean mass.
28
00:10:50.208 --> 00:11:19.655
like I showed you in those studies. And that is the last thing you want because muscle is what helps control your metabolism. It supports your metabolism. It helps with blood sugar control, strength, and of course, long-term metabolic health. Now, when resistance training is paired with adequate protein, you're far more likely to hold onto, or better yet, build muscle while you're losing fat. And that's what you wanna do because the goal is improving body composition. So you lose fat while maintaining or building that muscle, right? And once you've got the foundation in place,
29
00:11:19.655 --> 00:11:36.766
there's another layer of support that can be a real game changer when it comes to holding on to muscle along the way. I first heard about this product, Fortitropin, at the Integrative Healthcare Symposium in New York City. Kathy Swift was doing a talk on nutritional strength training, such a cute name.
30
00:11:36.766 --> 00:12:00.374
And one of the biggest takeaways for me from that talk was about this product, Fortitropin, fertilized egg yolk, and how important it can be for supporting muscle. Well, the talk was focused on all these things you could do to support muscle. By the way, things like fish oil, polyphenols, protein, and then the Fortitropin. And it caught my attention because, again, if you're using a Chilby One, if you're eating less, anything that can help you hold on to muscle is
31
00:12:00.374 --> 00:12:26.260
I'm all for, I'm searching for. I always try things myself and I wasn't expecting anything dramatic, especially since I've been training for 40 plus years. But after using it on myself for about two months and I didn't change anything else, I was like perfect little lab rat, right? I gained two and a half pounds of fat-free mass, wild. I could not believe it. Because at this stage, especially for women over 40, gaining lean muscle without changing your training and nutrition, eh, I'm not.
32
00:12:27.610 --> 00:12:52.467
So what fortitropin does is it supports muscle protein synthesis and also helps reduce muscle breakdown, which of course is really important when you're in a caloric deficit, like when you're in a GLP-1. There was a 21-day clinical study that they did on older adults where fortitropin increased muscle protein synthesis by 18%. And that is a big deal. There's also new research coming out of UC Berkeley
33
00:12:52.467 --> 00:13:11.232
that is showing that fortitropin helps minimize muscle loss during GLP-1 related weight loss. I mean, that's massive. So when I looked at something like yoked, here's the thing. And that's what this product called is called myos yoked. I don't see this as a replacement for protein. It's not, it's fertilized egg yolk, not really protein.
34
00:13:11.232 --> 00:13:29.744
I don't see it as certainly as a replacement for resistance training, but this is such a good boost. It's support. The foundation is always going to be protein and resistance training. But again, if you're eating less and you're trying to hold on to muscle while losing fat, having something that can give you a little extra support can make a meaningful difference.
35
00:13:29.744 --> 00:13:52.542
So here's what I want you to do if you're on a GLP-1 or if you're considering taking one. First, you got to make protein non-negotiable. And that's, again, why I say eat protein first. It's the anchor of each meal. Build everything else around it. See, when you eat it first, then you don't get too full to eat it, right? And if you leave this up to appetite, it's not going to happen. So you
36
00:13:52.542 --> 00:14:22.006
Use the essential amino acids as your booster, as your insurance policy. So you make sure that you have everything that you need. And that's the great way to nutritionally support your muscle. Second, pair that protein with the work, right? You gotta do the resistance training. This is not the time to back off your workouts because the scale is moving. This is when lifting weights two to three times per week, per body part becomes essential because it sends the signals to your body, again, to trigger muscle protein synthesis, to hold onto, to build muscle.
37
00:14:22.006 --> 00:14:46.103
And then third, and this is the one I find most people seem to forget, you got to recover. Muscle is actually built in recovery. Sleep and stress management matter more than ever because you're already stressing your body out some with the caloric deficit, right? You got to have that right environment, that right recovery for building lean mass. And added support, fortitropin can be a really powerful tool for helping to support muscle protein synthesis.
38
00:14:46.103 --> 00:15:07.940
along the way. And again, that product is called Myos Yolked. And I'll put information about it in the show notes. I literally got so fired up about this product that I joined the company as a brand spokesperson. Okay, I want to be really clear about this. Protein is the foundation. Eat protein first. Resistance training is a signal. Challenge your muscles. Recovery supports the process.
39
00:15:07.940 --> 00:15:23.043
build muscle in your sleep, and everything else is support on top of that. Now, if you take one thing away from this, let it be this. A GLP-1 does not mean you can eat less and not think about it. It means you have to be more intentional than ever.
40
00:15:23.043 --> 00:15:49.790
Because if you don't prioritize protein, pair it with resistance training and support your muscle along the way, you can lose the very thing that keeps your metabolism working for you for the long haul. So if you're going to use these tools, make sure you use them the right way. Take a muscle first approach, protect your muscle, build your strength and make sure the weight you're losing is actually the weight you want to lose. And if you want more science-based strategies to stay strong, protect your metabolism and age powerfully,
41
00:15:49.790 --> 00:15:58.261
make sure you subscribe to this channel because when you understand how your body works, you can actually make these tools work for you instead of against you.
42
00:16:02.851 --> 00:16:24.181
Be sure to join me next time for more tools, tips, and techniques you can use to look and feel your best and be built to last. Also, I'd love to connect with you and hear your thoughts on the podcast. Here's how. First, subscribe to the podcast and leave an honest review. Second, take a screenshot of your review.
43
00:16:24.181 --> 00:16:41.360
And third, text it to 813-565-2627. That's 813-565-2627. When you do, I'll reply using my brand new Virtual JJ app.
44
00:16:41.360 --> 00:16:55.855
It's my on-demand virtual self built from my books, talks, and years of experience so I can interact with you directly. You'll make my day, and I can't wait to hear from you. Thanks for tuning in, and I'll catch you on the next episode.
45
00:16:58.454 --> 00:17:21.674
Hey, JJ here, and just a reminder that the Well Beyond 40 podcast offers health, wellness, fitness, and nutritional information that's designed for educational and entertainment purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional and ask you to do it.
46
00:17:21.674 --> 00:17:36.119
Make sure that you do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have heard on the show or read in our show notes. The use of any information provided on the show is solely at your own risk.
1
00:00:01.297 --> 00:00:24.331
Mornings have a rhythm. You can hear it, feel it. And at Quaker, we fuel it. With 100% whole grain oats and a good source of fiber in every bowl, helping you turn that rhythm into your soundtrack for a great day. Fuel to start whatever's next. Quaker, official sponsor of FIFA World Cup 26.
2
00:00:30.406 --> 00:01:00.089
Hey, it's Christy from Lululemon, and I'm here at the office checking out the Shake It Out shorts. These have been my go-tos, and I kind of think of them as a middle ground between a true run short and a more playful, athletic, sporty short. They have all the performance you want for running, so a comfy liner, our lightweight, swift fabric, even a pocket for your keys. But what I really like is the flowy fit and layered hem. It gives it a little bit of volume, a little bit of fun, so they feel as good on a run as they do just at coffee afterwards. You can find the Shake It Out shorts in-store now or online at lululemon.com.
3
00:01:02.671 --> 00:01:29.283
Chevy is called the heartbeat of America for a reason. With SUVs made to move with your rhythm. The versatile Equinox tackles your entire day. The spacious Traverse fits your crew and your whole weekend. And Trax brings style with value you can count on. All infused with tech that has your back. So your drive always hits the right chord. Chevrolet. Together let's drive.
4
00:01:30.565 --> 00:01:54.697
If you're on a GLP-1 or even thinking about taking one, there's something really important you need to understand before you lose weight the wrong way, because these medications absolutely work. So what I want to do here is explain exactly why GLP-1 means more protein is just a starting point and why protecting your metabolism while you lose weight takes a muscle-first approach.
5
00:01:54.697 --> 00:02:18.052
Now, one of the ways that GLP-1s work is by shutting down the food noise and suppressing your appetite. But this benefit can become a risk very quickly if the right strategies for muscle preservation aren't in place. If you're not intentional about what you're eating while your appetite is suppressed, especially when it comes to protein and muscle support, you're not just losing fat, you're also losing muscle.
6
00:02:18.052 --> 00:02:26.978
And I see this happening all the time with women over 40 who are trying to do the right thing, but don't realize what's actually happening underneath the surface.
7
00:02:30.978 --> 00:02:53.607
Hey, I'm JJ Virgin, PhD dropout, sorry mom, turned four-time New York Times bestselling author. As a certified nutrition specialist, fitness hall of famer, and globally recognized leader in health, I'm driven to keep asking the tough questions and use my podcast to simplify the science of health into actionable strategies that help you thrive.
8
00:02:53.607 --> 00:03:17.789
I'd also love to hear your thoughts on the show. And here's the fun part. When you send me your review, I'll reply to you using my on-demand virtual me. That's right. My team and I created a virtual JJ packed with my books, speeches, and wisdom so I can personally connect with you. Here's how you do it. Subscribe and leave an honest review of the podcast. Take a screenshot of your review.
9
00:03:17.789 --> 00:03:42.258
text it to 813-565-2627. That's 813-565-2627. My virtual JJ will reply directly. And trust me, this will make your day. So subscribe now at subscribe to JJ.com and text me your review. Let's keep thriving together.
10
00:03:46.544 --> 00:04:15.333
This episode is brought to you by Google Health. Stop chasing someone else's definition of health. What matters is what's healthy for you. Google Health offers a new kind of coach, built with Gemini for effortless tracking, sleep insights, and holistic coaching tailored to you. Visit googlestore.com to learn more and start a new relationship with your health. Requires Google account, Google Health app, internet, and Google Health premium subscription. Features subject to change. Availability and results vary. Not intended for medical purposes. Works independently of Gemini apps. Check responses for accuracy.
11
00:04:15.873 --> 00:04:45.809
If we knew more about our sleep, what would we do differently? Would we go to bed at a consistent time or take steps to reduce interruptions to our sleep? With Sleep Score, Apple Watch measures your bedtime consistency, interruptions, and sleep duration. Then, every morning it combines these factors into an easy-to-understand score from 1 to 100. So you'll know how to take the quality of your sleep from OK to very high. Know your sleep score with Apple Watch. iPhone 11 or later required.
12
00:04:45.877 --> 00:05:11.273
So let me share why protein means more on a GLP-1. Because when people hear GLP-1 means more protein, what they're really asking is, why does protein suddenly matter more if I'm eating less? Well, here's what's actually happening in your body if you're losing weight on a GLP-1 without a muscle-first strategy. By the way, this goes for any poorly designed diet. GLP-1 medications suppress your appetite.
13
00:05:11.273 --> 00:05:30.157
so effectively that your hunger signals are no longer guiding your intake the way they used to. You're not thinking about food as often, you're getting full quickly, and you're often eating whatever feels easiest in the moment. Now, if you've already been on one or are currently taking a GLP-1, you probably know exactly what I'm talking about.
14
00:05:30.157 --> 00:06:00.059
The problem is that when total calories drop, protein intake usually drops with it unless you are actively prioritizing it. And your body still needs protein to maintain muscle. In fact, when you're in a big caloric deficit, you need even more protein. There's very strong data showing that when people are in a caloric deficit, higher protein intake is what protects lean mass. There was a randomized controlled trial by Longland et al where participants in a 40% calorie deficit who ate more protein,
15
00:06:00.059 --> 00:06:26.232
actually preserved and even gained lean mass, while lower protein groups lost it. Similar findings from Mettler et al. showed that a higher protein intake was significantly better at preventing muscle loss during weight loss. And meta-analysis across dozens of studies confirmed that higher protein intake during weight loss helps preserve lean mass and improves body composition. This was Pasikos et al. and Moon et al.,
16
00:06:26.232 --> 00:06:51.443
If you're not given enough protein, your body can start breaking down muscle tissue to meet those needs. And that is where the real problem begins, because muscle isn't just about strength or appearance. Muscle is your metabolic engine, and losing it can make long-term fat loss and good metabolic health so much harder. There was a systematic review and meta-analysis that was published in the Journal of Metabolism.
17
00:06:51.443 --> 00:07:13.010
clinical and experimental, and it looked at body composition changes during weight loss with GLP-1 medications. So the researchers analyzed 22 randomized controlled trials involving over 2,000 adults with obesity or type 2 diabetes. Now, across these studies, participants lost significant weight, but lean mass decreased right alongside the fat mass.
18
00:07:13.010 --> 00:07:41.427
And on average, about 25% of the weight loss came from lean mass, with some studies reporting as much as 40% coming from lean mass rather than fat. So yeah, the scale might be going down, but here's the deal. The number on your bathroom scale does not tell the whole story. Because if you're losing muscle along with fat, you're also losing the metabolic engine that helps your body burn fat and maintain metabolic health and a better metabolism for the long haul.
19
00:07:41.427 --> 00:08:08.461
So I hope your next question is, well, how the heck do I protect my muscle when I'm on caloric restriction with or without a GLP-1? And this is why you have to shift how you think about how you're eating when you're on a GLP-1 or you're on any kind of caloric restriction. Because you can't rely when you're on a GLP-1. You can't rely on hunger, right? Your appetite's suppressed. So the normal signals that used to guide how much you eat, they're no longer reliable. In fact, they're out the window. Instead, you're going to have to eat based on principle.
20
00:08:08.461 --> 00:08:31.799
And that means deciding ahead of time that you're going to hit your protein target, regardless of whether you feel hungry or not. For most people who are trying to protect muscle while losing fat, that means aiming for around 0.7 to 1 gram per pound of ideal body weight. 0.7 to 1 gram of protein, right? And that's why I say eat protein first. The goal, though, isn't simply eating more protein for the sake of it.
21
00:08:31.799 --> 00:08:49.265
It's to make sure that your body has the protein it needs to maintain muscle while you're losing fat. Because when your calories go down, maintaining muscle becomes much harder if your protein intake isn't intentional. Again, my mantra, eat protein first and make sure you get it in. But here's the reality.
22
00:08:49.265 --> 00:09:10.443
Even when you're prioritizing protein, it can still be difficult to consistently hit those targets when appetite is suppressed on GLP-1. And that's where essential amino acids can come to the rescue. Essential amino acids, this is why we eat protein, by the way, for them, are critical for building and maintaining muscle because your body needs all of them to fully support muscle protein synthesis.
23
00:09:10.443 --> 00:09:31.587
Now you've heard of leucine. It's one of the key amino acids that helps switch the whole process on. And when appetite's low and food intake drops, a high quality essential amino acid formula with leucine can help fill in the gaps by giving your body all of the essential amino acids it needs, including that leucine to help support muscle protein synthesis and trigger mTOR.
24
00:09:31.587 --> 00:09:49.795
I created my own amino acid formula and I used the recommendations that the NIH put out for sarcopenia, that same balance of essential aminos. I use it myself to fill in any protein gaps and I also put it in as part of my exercise stack. It's called Amino Acid Power Powder by Reignite Wellness.
25
00:09:49.795 --> 00:10:11.176
Now, this doesn't replace getting protein from whole foods, but it can be a simple way, an easy way, to reinforce muscle support when your appetite's low and your overall food intake is reduced. And that becomes especially important when the goal is not just losing weight, but holding onto muscle, or better yet, building muscle along the way. Now, about resistance training, it's non-negotiable.
26
00:10:11.176 --> 00:10:30.937
When you're using a GLP-1 medication, you gotta do this. It's essential because the reality is you're not gonna hold on to muscle if you're not doing the work, right? 75% is the work, 25% is the diet. When we think about GLP-1s, we need to take a muscle-first approach. Before you focus on burning fat, you wanna make sure you're protected
27
00:10:30.937 --> 00:10:50.208
and supporting your muscle. That means getting protein on board and getting resistance training in place so your body has both the building blocks and the stimulus it needs to maintain or better yet, build muscle. Otherwise, when calories take a drop and weight loss happens, a good portion of that can come from lean mass.
28
00:10:50.208 --> 00:11:19.655
like I showed you in those studies. And that is the last thing you want because muscle is what helps control your metabolism. It supports your metabolism. It helps with blood sugar control, strength, and of course, long-term metabolic health. Now, when resistance training is paired with adequate protein, you're far more likely to hold onto, or better yet, build muscle while you're losing fat. And that's what you wanna do because the goal is improving body composition. So you lose fat while maintaining or building that muscle, right? And once you've got the foundation in place,
29
00:11:19.655 --> 00:11:36.766
there's another layer of support that can be a real game changer when it comes to holding on to muscle along the way. I first heard about this product, Fortitropin, at the Integrative Healthcare Symposium in New York City. Kathy Swift was doing a talk on nutritional strength training, such a cute name.
30
00:11:36.766 --> 00:12:00.374
And one of the biggest takeaways for me from that talk was about this product, Fortitropin, fertilized egg yolk, and how important it can be for supporting muscle. Well, the talk was focused on all these things you could do to support muscle. By the way, things like fish oil, polyphenols, protein, and then the Fortitropin. And it caught my attention because, again, if you're using a Chilby One, if you're eating less, anything that can help you hold on to muscle is
31
00:12:00.374 --> 00:12:26.260
I'm all for, I'm searching for. I always try things myself and I wasn't expecting anything dramatic, especially since I've been training for 40 plus years. But after using it on myself for about two months and I didn't change anything else, I was like perfect little lab rat, right? I gained two and a half pounds of fat-free mass, wild. I could not believe it. Because at this stage, especially for women over 40, gaining lean muscle without changing your training and nutrition, eh, I'm not.
32
00:12:27.610 --> 00:12:52.467
So what fortitropin does is it supports muscle protein synthesis and also helps reduce muscle breakdown, which of course is really important when you're in a caloric deficit, like when you're in a GLP-1. There was a 21-day clinical study that they did on older adults where fortitropin increased muscle protein synthesis by 18%. And that is a big deal. There's also new research coming out of UC Berkeley
33
00:12:52.467 --> 00:13:11.232
that is showing that fortitropin helps minimize muscle loss during GLP-1 related weight loss. I mean, that's massive. So when I looked at something like yoked, here's the thing. And that's what this product called is called myos yoked. I don't see this as a replacement for protein. It's not, it's fertilized egg yolk, not really protein.
34
00:13:11.232 --> 00:13:29.744
I don't see it as certainly as a replacement for resistance training, but this is such a good boost. It's support. The foundation is always going to be protein and resistance training. But again, if you're eating less and you're trying to hold on to muscle while losing fat, having something that can give you a little extra support can make a meaningful difference.
35
00:13:29.744 --> 00:13:52.542
So here's what I want you to do if you're on a GLP-1 or if you're considering taking one. First, you got to make protein non-negotiable. And that's, again, why I say eat protein first. It's the anchor of each meal. Build everything else around it. See, when you eat it first, then you don't get too full to eat it, right? And if you leave this up to appetite, it's not going to happen. So you
36
00:13:52.542 --> 00:14:22.006
Use the essential amino acids as your booster, as your insurance policy. So you make sure that you have everything that you need. And that's the great way to nutritionally support your muscle. Second, pair that protein with the work, right? You gotta do the resistance training. This is not the time to back off your workouts because the scale is moving. This is when lifting weights two to three times per week, per body part becomes essential because it sends the signals to your body, again, to trigger muscle protein synthesis, to hold onto, to build muscle.
37
00:14:22.006 --> 00:14:46.103
And then third, and this is the one I find most people seem to forget, you got to recover. Muscle is actually built in recovery. Sleep and stress management matter more than ever because you're already stressing your body out some with the caloric deficit, right? You got to have that right environment, that right recovery for building lean mass. And added support, fortitropin can be a really powerful tool for helping to support muscle protein synthesis.
38
00:14:46.103 --> 00:15:07.940
along the way. And again, that product is called Myos Yolked. And I'll put information about it in the show notes. I literally got so fired up about this product that I joined the company as a brand spokesperson. Okay, I want to be really clear about this. Protein is the foundation. Eat protein first. Resistance training is a signal. Challenge your muscles. Recovery supports the process.
39
00:15:07.940 --> 00:15:23.043
build muscle in your sleep, and everything else is support on top of that. Now, if you take one thing away from this, let it be this. A GLP-1 does not mean you can eat less and not think about it. It means you have to be more intentional than ever.
40
00:15:23.043 --> 00:15:49.790
Because if you don't prioritize protein, pair it with resistance training and support your muscle along the way, you can lose the very thing that keeps your metabolism working for you for the long haul. So if you're going to use these tools, make sure you use them the right way. Take a muscle first approach, protect your muscle, build your strength and make sure the weight you're losing is actually the weight you want to lose. And if you want more science-based strategies to stay strong, protect your metabolism and age powerfully,
41
00:15:49.790 --> 00:15:58.261
make sure you subscribe to this channel because when you understand how your body works, you can actually make these tools work for you instead of against you.
42
00:16:02.851 --> 00:16:24.181
Be sure to join me next time for more tools, tips, and techniques you can use to look and feel your best and be built to last. Also, I'd love to connect with you and hear your thoughts on the podcast. Here's how. First, subscribe to the podcast and leave an honest review. Second, take a screenshot of your review.
43
00:16:24.181 --> 00:16:41.360
And third, text it to 813-565-2627. That's 813-565-2627. When you do, I'll reply using my brand new Virtual JJ app.
44
00:16:41.360 --> 00:16:55.855
It's my on-demand virtual self built from my books, talks, and years of experience so I can interact with you directly. You'll make my day, and I can't wait to hear from you. Thanks for tuning in, and I'll catch you on the next episode.
45
00:16:58.454 --> 00:17:21.674
Hey, JJ here, and just a reminder that the Well Beyond 40 podcast offers health, wellness, fitness, and nutritional information that's designed for educational and entertainment purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional and ask you to do it.
46
00:17:21.674 --> 00:17:36.119
Make sure that you do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have heard on the show or read in our show notes. The use of any information provided on the show is solely at your own risk.
