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Home > Ask The Health Expert > What I Actually Eat in a Day: My Daily Nutrition Routine for Women Over 40
Podcast: Ask The Health Expert
Episode:

What I Actually Eat in a Day: My Daily Nutrition Routine for Women Over 40
Category: Health
Duration: 00:22:28
Publish Date: 2025-08-17 05:00:00
Description:

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:

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

  • 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)

  • 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

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

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

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

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

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

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

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