I was running constantly. Eating what I thought was “clean.” Doing everything I believed was healthy — and yet my body fat went up, my muscle went down, and my metabolism slowed.
This is the part no one talks about:
Chronic cardio + low protein + poor amino acid balance = muscle loss.
And when you lose muscle, you lose your metabolism.
In this episode, I’m breaking down exactly what was happening in my body during my vegan endurance phase, why endurance training alone is not a longevity strategy, and what the science actually shows about muscle, metabolism, and aging.
Because after 40, the goal isn’t to burn more calories.
It’s to build and protect muscle.
Once I shifted away from long-distance cardio and started prioritizing resistance training, protein, and metabolic signaling, everything changed — my body composition, my energy, and my long-term health trajectory.
If you’re still stuck in the “more cardio, eat less” mindset… this is your wake-up call.
Chapters:
01:02 My Vegan Phase
09:15 How my body reacted to being vegan
17:41 How I changed my diet at 63
Welcome to JJ Virgin’s channel — where women over 40 learn how to build muscle, boost metabolism, balance hormones, and age powerfully.
JJ Virgin is a triple-board certified nutrition expert, Fitness Hall of Famer, and author helping women break free from dieting and focus on what actually works: protein, strength, and metabolic health. On this channel you’ll learn how to lose fat, support menopause, build muscle, and improve your energy and longevity using science-backed strategies.
FREE RESOURCES FROM JJ
SHEatine™ Guide — The smarter way to support muscle, brain, and longevity
🔥7-Day Eat Protein First Challenge |
🍏Eat Protein First Smoothie Guide |
🧠Creatine Guide |
🥩Protein Cheat Sheet |
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I found this out the hard way. Was vegan for over a year and began losing my hair and fingernails. I eat some meat now and my hair has grown super long and my nails are very strong. I also know not to work out every day due to cortisol and just plain pain afterward
I’m the opposite. I was in the best shape of my life as a vegan, along with a bunch of buddies who are vegan body builders. All of our bodies are different, very different, so vegan is awesome for some and not for others.