After decades of working with thousands of women and perfecting my own health journey, I'm sharing with you exactly what fuels my body every single day. This isn't some Instagram-perfect fantasy—this is my real-world daily nutrition routine for women over 40 that travels with me 70% of the time and has helped me maintain muscle mass, energy, and metabolic health as I've aged.

From my morning coffee ritual (yes, it's actually a health food!) to my strategic supplement timing, I'm walking you through every meal, every supplement, and every decision that keeps me strong and energized. You'll discover why I choose certain proteins over others, how I time my carbs for better sleep, and the game-changing supplement that increased my muscle protein synthesis by 18% in just three weeks. This daily nutrition routine for women over 40 isn't about restriction—it's about optimization, and I'm sharing the behind-the-scenes strategies that actually work.

What you’ll learn:

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  The exact morning routine that sets up metabolic success, including why timing your first meal matters for hormone balance

  
  


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  My loaded protein smoothie formula and yogurt alternative that keeps me satisfied for hours (plus the surprising cereal I add for extra fiber and protein)

  
  


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  The revolutionary follistatin supplement that helped me gain 2.5 pounds of fat-free mass in just two months—and why this matters more as we age

  
  


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  How to structure lunch and dinner for optimal muscle maintenance, including my foolproof leftover strategy that saves time and supports your goals

  
  


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  The complete supplement protocol I use for energy, joint health, and mitochondrial support

  
  


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  Why I eat more carbs at dinner for better sleep and how to create the perfect hormonal winner meal

  
  


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  My travel-friendly backup plans that maintain consistency whether I'm home or on the road 

  
  


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  The evening supplement routine that optimizes recovery and prepares your body for restorative sleep

  
  

Love the Podcast? Here’s what to do:

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  Subscribe to the podcast & leave me a review

  
  


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Join 55,000+ followers who make this podcast thrive.

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

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