Learn why JJ is so passionate about protein! Discover why not all proteins are created equal, the physical and scientific reasons for why protein is so important for your health, and how much protein to eat — and when.  Also included: A brief overview about food sensitivities and why you want to select proteins that will work for your individual body. 

JJ explains how to create meals with an optimal mix of protein, fat, and fiber. This is a template that helps with satiety and maintaining stable blood sugar. Use it for the rest of your life!

Learn three recipe templates that JJ uses almost every day: A protein-loaded smoothie, a quick, nutrient-dense salad, and two protein plates that you can riff on.

JJ won’t work with a client unless they commit to tracking meals – so you can believe she has good reasons for insisting on this habit. In this lesson, she walks you through how to use Cronometer, a free app that tracks your meals and provides insight into how you’re doing.

Bonus Interview: JJ sits down with her husband, Tim, to discuss his transformational journey. We hope you are inspired by Tim’s tremendous results!

When you eat matters. The average person is eating for 15 hours a day — which is far from our natural, evolved rhythm. JJ offers the why and how of tightening your feeding window and discusses the difference between time-restricted eating and intermittent fasting.

The simple act of drinking more water can help boost your metabolism, bring you better satiety, and support detoxification. In this lesson, you’ll hear about several different studies that demonstrate the profound impact water has on weight loss and health. JJ also discusses how much water to drink as well as how electrolytes support hydration.

JJ boldly states you can’t be truly healthy in this day and age without supplementing, but you can’t hack your way to health, so what’s the balance? Today, she reviews five supplements she considers essential including how to transition into using them. She also touches on the impact of thyroid and sex hormones balancing on your fitness and longevity goals.  

The old days of looking to the scale to determine your health and fitness are gone – what matters more is your body composition and what your weight is made up of.  JJ explains why it's a myth that you can’t lose body fat while also gaining muscle (recomping) and what tools you can use to measure important data such as skeletal muscle mass, visceral fat, and body fat.

You can start to lose around 1% of our muscle mass per year starting around age 40 – so how do we prevent this? Resistance training is key. JJ walks you through different approaches to weight training and how to design a program that will work for you.

Plus: Today includes eight additional videos on specific exercises – including a warm up, leg exercises, and upper body pushing and pulling exercises. Learn proper technique and special considerations based on your current fitness level.

Even though JJ’s core philosophy is about eating protein first and lifting heavy things, you will get nowhere with changing your body composition if your sleep and stress management are not also dialed in. In this lesson, she discusses why sleep and stress management are so important and offers ways to improve.