Foods I Eat EVERY DAY As a Nutrition Expert

In today’s video, I’m sharing my personal food rules that keep me consistent without feeling restricted, the staples I eat every single week (many of them daily), and why the “cheat” mindset is the fastest way to end up in that exhausting good day/bad day diet loop.

Here’s what you’ll learn:
– My non-negotiable protein staples after 40 (and how I hit 0.7–1.0g per pound of ideal body weight)
– Why “protein first” is the simplest way to protect muscle, metabolism, and cravings
– The fiber and smart carbs I eat regularly to support gut health, blood sugar, and workout performance
– The foundational fats I prioritize for hormones, satiety, skin, and insulin sensitivity
– My hydration and micronutrient routine (electrolytes, minerals, magnesium, taurine) for energy and recovery
– How to build meals with my plate method: protein first, non-starchy veggies second, healthy fat next, then slow/low carbs as needed

I also walk through the science behind these choices, including research on age-related muscle loss, the benefits of higher fiber intake for cardiometabolic health, and why omega-3s and monounsaturated fats are strategic for midlife muscle, metabolism, and hormone support.

If you’ve ever felt like eating well takes too much effort, this is the structure that creates freedom.

If you want more on building muscle and protecting your metabolism, make sure you’re subscribed—new videos every week with practical, science-backed strategies.

Chapters
00:00 What I eat (and why “cheating” is the wrong frame)
01:30 My food rules that create freedom
03:10 Protein staples and protein-first strategy
08:00 Fiber and smart carbs for gut + glucose
13:10 Foundational fats for hormones + satiety
18:10 Hydration, electrolytes, and micronutrients
20:30 My daily framework recap + next steps

Keywords

Chapters:
00:36 – My Protein Staples
09:29 – Fiber & Smart Carbs
16:11 – What Fats Should You Eat?
27:39 – Hydration & Micronutrient Boosters

Ready to Age Powerfully?
Let’s Build Muscle, Boost Metabolism, and Fuel Resilience.

I’m JJ Virgin – a triple-board-certified health expert, fitness hall of famer, and four-time New York Times best-selling author. With over four decades of innovation in wellness, I’m here to help you take control of your health, build lean muscle, and optimize your metabolism – no matter your age.

Don't forget to subscribe for weekly videos: 👉🏼

Forget everything you think you know about weight loss, aging, and your body. For decades, we’ve been told that getting healthy means getting smaller – that shrinking your weight is the key to looking and feeling better as you age. But that mindset has led millions of women down the wrong path.

The truth is, it’s not about how much you weigh, it’s about what your weight is made of. And the secret to staying lean, strong, and energized at any age isn’t dieting – it’s building and maintaining muscle.

Here’s what you’ll find on this channel:
✅ Fuel with Protein – Learn why protein is the foundation of a lean, powerful body and the secret to reversing metabolic slowdown.
✅ Build Muscle for Longevity – Discover how to train for strength, build lean muscle, and transform your metabolism.
✅ Recover Smarter – Master the art of recovery, from optimizing sleep to reducing inflammation, so you can bounce back stronger.
✅ Body Composition, Not Just Weight Loss – Understand why it’s muscle, not just weight, that drives lasting health and vitality.

Start Here:
➡️ 7-Day Eat Protein First Challenge + A FREE Protein Calculator –
➡️ Ditch the Scale: The Essential Guide to Understanding Your Body Composition & Tracking Real Progress –
➡️ SHEatine™: The Smarter Way to Power Your Muscles, Brain, and Longevity –
➡️ Protein Cheat Sheet –
➡️ The Essential Supplement Guide for Women 40+: What to Take to be Stronger for Longer –

Subscribe for weekly videos:
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Disclaimer:
I only recommend products and partners that align with my commitment to excellence. If you choose to make a purchase through one of my links, I may receive a small commission, but rest assured, I only share resources that I genuinely believe in.

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