Podcast Summary: The Skinny Confidential Him & Her Podcast – "JJ Virgin On Mindful Eating, Body Composition, & Powerful Aging Strategies That Work"
Release Date: December 23, 2024
In this engaging episode of The Skinny Confidential Him & Her Podcast, hosts Lauryn Bosstick, Michael Bosstick, and special guest JJ Virgin delve deep into the realms of health, wellness, mindful eating, body composition, and effective aging strategies. Drawing upon nearly two decades of expertise, the trio offers listeners actionable insights to enhance their physical well-being and embrace aging gracefully.
1. Understanding Metabolic Health and Insulin Resistance
Lauryn Bosstick opens the discussion by addressing the prevalent issue of metabolic health. She highlights that a significant portion of the population, approximately 93%, is metabolically unhealthy, primarily due to insulin resistance.
"We have a metabolic health crisis. What is it now? Like, 93% of the population's metabolically unhealthy, which is basically they're insulin resistant."
[01:58] Lauryn Bosstick
JJ Virgin adds depth by explaining the challenges individuals face when their metabolism is compromised, emphasizing the need for more than just eating less and exercising more.
2. The Crucial Role of Weightlifting for Women
A significant portion of the conversation centers on the misconceptions surrounding women and weightlifting. Michael Bosstick raises a common concern among young women:
"What do women who are just starting out in fitness, maybe in their 20s, typically say to you? What's pushback towards your favorite thing to do, which is weightlifting."
[03:17] Michael Bosstick
Lauryn counters the fear of "getting big" through weightlifting, sharing her extensive experience over 40 years coaching and observing that weights actually prevent unwanted fat gain by boosting metabolism and improving insulin sensitivity.
"Muscle is like metabolic Spanx. It holds everything in tighter and it boosts your metabolism. It makes you more insulin sensitive, so you can burn more fat."
[03:23] Lauryn Bosstick
Michael shares a personal anecdote about overcoming insulin resistance through weightlifting, noting a significant improvement in hormonal balance and weight management.
"I could feel balanced my hormones or something."
[04:07] Michael Bosstick
3. Body Composition vs. Weight: Shifting Perspectives
A pivotal theme is distinguishing between total body weight and body composition. Lauryn emphasizes the importance of using tools like bioimpedance scales and DEXA scans to gain a clearer understanding of one's body fat and muscle mass.
"We need to use the scale as a biometric tool... We're looking at body composition, not weight."
[08:08] Lauryn Bosstick
She narrates a success story of a client who, despite the scale not reflecting her desired weight loss, experienced significant fat loss and muscle gain, leading to a transformed physique.
"She dropped 10 pounds of fat and put on 10 pounds of muscle... she looked like an entirely different person."
[09:00] Lauryn Bosstick
JJ Virgin concurs, advocating for body recompition as a holistic approach to health rather than merely focusing on weight loss.
4. Strategies for Losing Fat and Building Muscle
The trio outlines a comprehensive strategy for individuals aiming to lose fat and build muscle:
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Accurate Assessment: Begin with a DEXA body scan to understand body composition.
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Consistent Tracking: Utilize bioimpedance scales and tape measurements to monitor progress weekly.
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Optimized Nutrition: Prioritize protein intake, recommending at least 0.7 grams per pound of target body weight.
"Put as much muscle on your body as you possibly can. You would be lucky to be able to put on ten pounds a year."
[10:02] Lauryn Bosstick -
Resistance Training: Incorporate weightlifting at least two days a week, focusing on functional movements rather than isolated exercises.
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Lifestyle Adjustments: Ensure adequate sleep, manage stress, and maintain a consistent exercise regimen.
Michael adds that initial weightlifting might show weight gain due to muscle mass increase, but overall body composition improves.
"Even if your weight's staying the same, you're losing fat."
[11:36] Michael Bosstick
5. Leveraging Technology for Health Tracking
Lauryn introduces the concept of using technology to monitor health metrics effectively. She recommends:
- Bioimpedance Scales: For daily tracking of body composition metrics.
- DEXA Scans: For detailed body fat and muscle mass analysis.
- Food Apps: To ensure accurate nutrient and protein intake, countering common underestimations in food consumption.
"They use resistance training to burn calories... you can track your total body water and your weight."
[17:14] Lauryn Bosstick
6. The Role of GLP1s and Hormone Therapies
The discussion shifts to the usage of GLP1s (Glucagon-like peptide-1) and hormone therapies like TRT (Testosterone Replacement Therapy).
Lauryn advocates for a balanced approach, emphasizing that medications should complement, not replace, foundational health practices.
"Don't you even have to track your food, get that protein in and do resistance training."
[34:20] Lauryn Bosstick
Michael highlights the importance of professional guidance when considering such therapies to avoid misuse.
"You shouldn't do too much. It's like going to have a drink with your friends and you have 10 beers as opposed to one."
[30:33] Michael Bosstick
7. Lifestyle Habits for Sustained Health and Aging
The hosts share personal routines and habits that contribute to their health and longevity:
- Consistent Exercise: Regular weightlifting and resistance training.
- Balanced Nutrition: High protein intake, incorporation of whole foods, and mindful eating practices.
- Adequate Sleep: Prioritizing rest to aid in recovery and hormonal balance.
- Active Living: Maintaining an active lifestyle with daily steps and functional movements.
Lauren underscores the importance of planning and discipline in maintaining these habits.
"I write out my little plan and I like to check things off."
[69:37] Lauren Bosstick
8. Personal Stories and Transformations
Lauren recounts personal experiences, including overcoming dietary challenges and using supplements like creatine to enhance muscle and bone health without unwanted bloating.
"Creatine helps not just in your body but also in your brain. Brain really important for mood, for cognition, for bones."
[71:03] Lauren Bosstick
Michael shares his journey with weight training post-pregnancy, highlighting changes in body composition despite the scale remaining constant.
"They were way too big, which is weird. I was the same weight, the same exact weight on the scale, but because I was lifting weights, my body composition shrunk."
[18:58] Michael Bosstick
9. Embracing Functional Fitness Over Aesthetics
Lauren champions functional fitness, focusing on exercises that enhance daily life capabilities rather than purely aesthetic goals.
"I'm training at the gym to get better at life."
[66:09] Lauren Bosstick
She elaborates on her workout regimen, emphasizing compound movements and consistency to build strength and maintain muscle mass.
10. Final Thoughts and Takeaways
The episode concludes with a strong emphasis on foundational health practices:
- Prioritize Nutrition: Ensure adequate protein intake and track food consumption.
- Engage in Regular Resistance Training: Build muscle to enhance metabolism and insulin sensitivity.
- Use Technology Wisely: Monitor body composition and adjust strategies accordingly.
- Seek Professional Guidance: When considering supplements or hormone therapies, consult with healthcare professionals.
- Adopt Sustainable Habits: Focus on long-term lifestyle changes rather than quick fixes.
Lauryn and JJ Virgin leave listeners with a motivational message to take control of their health through informed decisions and consistent actions.
Notable Quotes:
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"Muscle is like metabolic Spanx. It holds everything in tighter and it boosts your metabolism."
[03:23] Lauryn Bosstick -
"If all we had people do was start doing air squats after every meal and push ups, we could change everything."
[04:59] Lauryn Bosstick -
"My biggest goal in life should be, especially right now, whatever age you are, your biggest goal is to pack on as much muscle as you possibly can."
[09:00] Lauryn Bosstick -
"Body recomping is a slow process."
[19:28] Lauryn Bosstick -
"Don't jump into all the other things. That's what I was kind of saying to this guy because I was telling him maybe not with peptides. I was like, if you start going down the TRT path of the hormone replacement, that's a whole different discussion."
[38:14] JJ Virgin
This episode serves as a comprehensive guide for individuals seeking to understand and improve their metabolic health, emphasizing the importance of body composition over mere weight, the benefits of strength training, and the integration of mindful eating practices into daily life. Whether you're a fitness novice or looking to refine your health strategies, Lauryn, Michael, and JJ provide valuable insights to help you achieve lasting wellness.