I Changed My Body by Taking These 8 Supplements Every Day

I'm betting the skincare that you used in your teens and 20s is not the same thing that you're doing in your 50s and 60s, right? And same with your supplements. The supplements that I was taking in my 20s are not the same ones as I'm taking now in my 60s. In fact, I revisited a bunch of stuff a few years ago when I decided it was time to get in the best shape of my life at 60. And I made a guide that you can grab for the supplements you'd be taking at 40+. It's at jjvirgin.com/over-40. Over 40, 4-0. So first off, before I get into the ones that I think really make a big difference, I'm going to talk foundational because there's 3 things that I think are super important for foundation, and they are vitamin D3 with K2, magnesium, and omega-3 fish oils. So a couple things here: do a 25-hydroxy vitamin D test, and you'll want to optimize your vitamin D to be between 50 and 80 mg per mL. Then for the fish oil, what I like to recommend is an Omega-3 Index test because that will help you dose your fish oil correctly, because depending on how much fish you eat, that will help vary how much fish oil you need to take. And then with magnesium, you can do a red blood cell magnesium test. So that's how I look at the foundation. And this is one that I wish I'd thought of as foundational. In fact, this is one that I would have started in my teens and 20s. Believe it or not, there is one supplement that we can also get from our food that helps with all of this. Now, you can get this from fish, you can get this from meat, although about 30 to 40% of it's degraded depending on how you cook it because heat degrades it. By the way, I'm talking creatine. You can get 2 grams per each pound of beef and 1 gram per pound of chicken and 1.8 grams per pound of tuna. And I'm stressing that because in order for you to get what you need, you would be having to eat a a lot of protein, and I eat a lot of protein, and I can't possibly get enough. Plus, you know, with the cooking, you're not even getting half of that. And the deal is, for us women, we tend to have 70 to 80% less tissue stores of creatine than men. Now, maybe it's due to our diet, maybe it's because we have less muscle mass than men. Either which way, we have lower creatine stores to begin with, and this is problematic because creatine helps regenerate ATP. That's our energy currency. That's what's going to help you work out harder. That's going to help you work out longer, and it's going to help you recover faster. What's that mean? That means that you're going to have better muscle development and you're going to have better bone mass. Plus, creatine has been shown to help preserve muscle, and because it helps with muscle recovery, you know what else that means? It can help with that muscle soreness. Creatine helps with better energy and stamina overall, so it's not just in the gym. And, you know, I talked about most of this is in our muscles, like 95% in our muscles, but there's 5% in our brains. If you do have enough creatine, and ideally you have optimal creatine levels, then you can notice what it's doing for your brain— better cognition, better mood. They did a study on postmenopausal women finding that it was great antidepressive benefits too. So hopefully I've convinced you, creatine for the win. Now creatine monohydrate is one I've been recommending having people use, but what I got back was 25% of the people complained about GI issues and fluid retention. And it turns out that while creatine monohydrate is the most studied, what's misinformation out that it's completely absorbed. It actually isn't. Only about 15% of it's absorbed, and the rest of it is what's causing the GI issues and that extracellular fluid retention. So if that's you, if you're struggling, if you've tried creatine and you went, oh nope, I've got another solution for you, and it's the new product I just made called Sheatine, non-bloating creatine for women. It is creatine HCL combined with taurine and magnesium, and you need a seventh of what you'd need from creatine monohydrate because it is all absorbed. So you won't get those other issues. I like to take 2 doses a day. I'll take my foundational dose and then I'll take another dose with me when I'm going to work out or I had a poor night's sleep. Then I use additional creatine there too. You will totally notice a difference. Next up, collagen. Now, as we age, collagen production's naturally declining. So collagen is the most abundant protein in our body. This is what helps us maintain our skin elasticity and our skin moisture and helps reduce all those visible signs of aging. And for women over 40, Supplemental collagen can help reduce joint discomfort and improve mobility. Now, as we age, we know that we are losing bone mineral density, especially if you are postmenopausal and not taking hormones. Your bone density can fall off a cliff, and collagen can help support bone structure and help reduce the risk of osteoporosis. It's also good for your hair and your skin and your nails because it boosts keratin production, which means stronger hair and stronger nails. But I'll tell you, my favorite of all reason to take collagen, and I take twice a day, is for gut health. So there's two different ways, actually three different ways that I get collagen into my diet. First of all, whenever I can, I use real bone broth and I'll cook with it, but I don't do that all the time and I wanna make sure that I'm getting collagen in every day. So I do collagen intake two different ways. One, in my All-in-One Paleo Shake, which is a bone broth shake, which is about 80% collagen. So that's one way I get it. But then I also do supplemental collagen with my collagen peptides powder, and that's something that I add in. I'll add it into my coffee or my Greek-style yogurt. So I like to get in minimally a scoop a day, but I really like to get in more like 2 scoops a day. Now, I have been for the last decade struggling with leg cramps. I don't know if you've ever had anything like this. These are these things that will wake me up. It's like your calf is a rock. And you have to get up and walk it out. It is the worst feeling at all. I've tried to mentally kind of walk myself through it and relax, and it just— nothing would cut it. Last year, I don't know why this took me so long, darn it, but at least I know now. So now you know too. I started taking electrolytes. I created a product called ElectroReplenish. So electrolytes are things like sodium, potassium, magnesium, and they help regulate fluid balance. And that is so important for women over 40. Because we are prone to dehydration due to hormonal changes. So what I do is I go to the gym and I take my big gym bottle, 64 ounces, with green tea. I use my Electro Replenish. I put in some chía tea and I use my amino acids. I put all of this into my gym bottle. It's really important when you're working out because electrolytes play a big role in muscle contraction and they help you replenish what's lost in sweat. Now, I mentioned that I put essential amino acids into my gym drink concoction. As we age, we start to have something called anabolic resistance. Anabolic resistance is the reduced stimulation of muscle protein synthesis to a given dose of protein or amino acids, and it contributes to loss of skeletal muscle mass. This is where essential amino acids can help. Now notice I said essential amino acids, not branched-chain amino acids. Branched-chain amino acids are leucine, isoleucine, and valine. They are the most anabolic, or thought to be the most anabolic, of the 9 essential but they're only 3. And what we now know is that we need all 9 of them. So don't just take the branched-chained, take all 9 of these essential amino acids. And what it's going to do when you're eating protein, you're eating it for those essential amino acids. These are the building blocks of protein that your body can't produce on its own. You have to get this through diet and supplementation. Here's why you need them. They're going to help preserve muscle mass, and this is vital for maintaining and rebuilding muscle tissue, especially when you're doing resistance training. And the body needs essential amino acids to repair tissue and recover efficiently. Beyond that, there are some essential amino acids like tryptophan and tyrosine that are precursors to neurotransmitters, serotonin and dopamine, that are critical for your mood, for your cognitive function, and can help with that brain fog or the mood swings that you might get as you're getting into perimenopause. So essential amino acids— here's the thing too, if you're in caloric restriction at all, if you're doing any kind of a restrictive diet, you're going to need more, not less. I take them at least once a day, sometimes twice, and I'm going to work out first thing in the morning. I haven't been able to eat yet. This is definitely something that I do. Speaking of exercise, I'm going to talk about something that when I first heard about it, I called it exercise in a bottle. Now I'm just saying this— don't think that this is exercise in a bottle and you can take this and not exercise, okay? Deal? What I'm talking about is Mitopure from Timeline. Now this is the science-backed urolithin product that I've literally been taking for 2 years now. Now, what is it that Urolithin A does? Well, the biggest thing that it does is something called mitophagy. You've been hearing about autophagy the last couple years. All the intermittent fasting conversation was about autophagy, where your body is taking out the cellular trash. Well, mitophagy is doing that in the mitochondria. So mitophagy is clearing out damaged mitochondria and producing new healthier ones, recycling some of those old ones, getting rid of some of the old ones, recycling some of the old ones to produce new ones. Here's the deal: as we age, our mitochondrial function tends to decline. This— when you look at all those hallmarks of aging that they talk about, mitochondria is kind of like in the center of all of this. Urolithin A helps support cellular energy and vitality. It literally slows the aging process at the cellular level. Timeline's been doing a lot of research, and what the studies are suggesting is that Urolithin A can improve muscle function by enhancing mitochondrial health That means it is easier to stay active, recover from workouts, and maintain or build strength as you age. Plus, Urolithin A may enhance endurance by improving the efficiency of mitochondria, which means your cells produce energy more efficiently and effectively. And this is super important if you are looking like, how do I manage to improve my exercise performance as I age? This was a big question I was asking myself as I was turning 60. I'm like, I want to get in the best shape of my life. I don't want to, you know, just kind of hang in there. Now, When I talked about creatine earlier, I said this is one you'll feel. Well, same with urolithin A. It's one of those ones that you feel. You go to the gym, you're like, wow, like I felt like I could work out about 30% harder because of it. And it's also one that I credit with being lean and strong after 60. Creatine and urolithin A allowed me to really go and kick it at the gym. So I take it every single day. I travel with the capsules. And there's also these little sachets that you can put into like a Greek-style yogurt or add into a smoothie. So this one's really easy to take. And again, you are going to feel this one. Now the final one, you only have to take twice a month. So I think it was about 2 years ago, my husband heard about this at a conference. He saw it. I'd been buddies with the founders of Qualia since it started when it was Neurohacker Collective. So he brings it home. I'm like, oh, I love these guys. Let's try it. And And here's what I'll tell you. It's called qualia synalytic. And what so often is when you get rid of something that's been nagging at you, you often forget that you ever had it, right? So Tim and I used to like joke about this because we'd sit down or get up from like a chair or couch and go, oomph, you know that noise when you like are like sore or achy. The deal was when I was in my teens, I was what I call an inappropriate athlete because I did all the wrong sports. For someone who's 6 foot tall. I did acrobatics, pointe ballet, gymnastics, and I blew out my knee, blew out my ACL. I broke a foot, like all sorts of stuff. So I mean, I got all, all this old athlete stuff. And so I was always aching and not aching is a big deal. And I'm not aching because Qualia Synalytic literally goes out and targets and eliminates these senescent cells that accumulate as we age. And these cells can actually contribute to things like osteoarthritis. These are the cells that no longer function properly and they just contribute to aging and age-related diseases by releasing inflammatory factors. And of course, one of the places is in your joint and muscle tissues. So that means stiffness and pain and reduced mobility. So I start taking these and about 3 months in, no more oomph. Again, you take them every 2 months, they go in, they clear out these senescent cells that are accumulating with age, and they're improving your cellular function. Now your tissue's repairing better, you have better energy production, better overall cellular longevity. Me, like all this stuff. But the cool thing is you can actually tell the difference. Now, I mentioned that senescent cells release pro-inflammatory signals that contribute to all this chronic inflammation that's linked to many age-related diseases. And again, heart disease, diabetes, arthritis. Well, Qualia Synalytics helps lower the inflammation and improves your immune function, and it reduces the risk of developing chronic diseases. And here's what's cool— besides that, it can help your skin too, because senescent cells in the skin lead to reduced collagen production, which then of course leads to skin aging. So when you remove these zombie cells, which, you know, these zombie cells can create more problems throughout your body and make good cells bad. By removing these cells, you support skin regeneration and help maintain elasticity and firmness. And again, the great part, you only have to take it twice a month. We literally do it every month. The first 2 days of the month, we take our Synalytic so we don't forget. Now I know I've gone through a bunch of different supplements, so I created a guide for you at jjvirgin.com/over40. That's 4-0, so that you can get all of this in writing. Now, you know the supplements I swear by, so let's take it a step further because supplements are just one piece of the puzzle. What you eat every day, of course, makes a huge difference. And as a nutrition expert, I have fine-tuned my daily meals to fuel my body for strength, energy, and longevity. So click on the next video to see exactly what I eat every day and how you can incorporate these foods to supercharge your results.