If you want to crush cravings, balance blood sugar, and finally feel full after meals, you need what I call the Trifecta for Satiety: protein, fat, and fiber. Here’s why it works: – Protein + fiber slow stomach emptying and keep ghrelin (your hunger hormone) suppressed. –
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Here are 4 exercises I do to get strong, defined arms. ↑But make sure you watch the full video, I’m giving you tips on how to do each exercise to ensure you’re getting the most out of your workout. You don’t want to miss it! What exercises
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Stepping on a scale won’t tell you the whole story. If you’re focused on body recomposition—losing fat while holding or building muscle—you need better tools to measure real progress. In this video, I break down how a bioimpedance scale works, what it actually tells you, and how
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🚨 New podcast episode! 🚨 This week on Well Beyond 40® I’m joined by Courtney Swan (@realfoodology) to tackle one of the biggest issues in nutrition today: why we’ve made food so confusing. Courtney breaks down how to cut through the noise, stop overcomplicating things, and get
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Ladies, I know firsthand how much changes in our 40s and beyond. Hormone shifts. Energy dips. Muscle loss. And that stubborn belly fat that seems to shift right where we don’t want it. Here’s the truth: you are not powerless. You’ve got tools that help you take
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As a nutrition expert, this is what I focus on every day! #healthandfitnessjourney #healthyhabitsforlife #healthlifestyle #fitnesstipsforbeginners #40AndFit #JJVirgin #supplementsforwomen #proteinpacked #healthandnutrition
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Twenty years ago it was all cardio, all the time. Step into a gym back then and the weight room was full of men, while women were pushed into a “ladies’ area” with light dumbbells and inner/outer thigh machines. Finally, that’s changing. Women are lifting heavy, building
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"We have allowed about 10,000 additives into our food supply. In the EU, they allow around 300 to 400 additives depending on what country you're looking at. 300 to 400 versus 10,000 is a large leap." – Courtney Swan The shocking truth about what's really in our
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The buzzword in fitness right now is body recomposition—but what does that really mean? It’s not just about losing weight. It’s about losing fat while holding on to, or better yet, building muscle. In this video, I break down the exact process of how to shift your
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Why does cholesterol often go up during perimenopause and menopause? Here’s the truth: cholesterol is the raw material your body uses to make hormones like estrogen, progesterone, and testosterone. When the ovaries slow down, the body looks for backup ways to keep producing what it needs. That’s
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