Creatine Myths & Truths, Protein Goals, Leucine & Longevity | JJ Virgin

In this episode of The Art of Being Well, I chat with JJ Virgin, a triple-board certified nutrition expert, Fitness Hall of Famer, and founder of the Mindshare Collaborative. We dive deep into the science of protein—how much you need, why hitting your leucine threshold is critical, and what plant-based eaters need to know. JJ also breaks down the latest on intermittent fasting, sharing strategies for when to eat depending on your lifestyle. Beyond weight loss, JJ explains why body composition is the real key to longevity and how to shift your mindset for sustainable health. If you're feeling overwhelmed by conflicting nutrition advice, this episode will help you cut through the noise and find clarity.

As a triple-board certified nutrition expert and Fitness Hall of Famer, JJ is a passionate advocate of the healing power of nutrition, and is mission driven to change the way the world sees aging and longevity.She has launched 2 multimillion-dollar businesses, including a 7-figure personal brand, and founded the Mindshare Collaborative, the most influential professional community in health, having propelled more New York Times bestsellers, PBS specials, and 7 figure brands than any other community.

JJ is a prominent TV and media personality who co-hosted TLC’s Freaky Eaters and was the nutrition expert for Dr. Phil’s Weight Loss Challenges. She’s made numerous appearances on PBS, Dr. Oz, Rachael Ray, Access Hollywood, and The TODAY Show. She also speaks regularly, commanding audiences of 10,000 or more, and has shared the stage with other highly sought-after experts including Tony Robbins, Seth Godin, Lisa Nichols, Gary Vaynerchuk, Dr. Mark Hyman, Dan Buettner, Mary Morrissey and more. She regularly teaches for Tony Robbins’ Life Mastery Program.

JJ is the author of four NY Times bestsellers: The Virgin Diet, The Virgin Diet Cookbook, JJ Virgin’s Sugar Impact Diet, and JJ Virgin’s Sugar Impact Diet Cookbook. Her book, Warrior Mom: 7 Secrets to Bold, Brave Resilience, shares the inspirational lessons JJ learned as she fought for her son’s life.

Evidence of JJ’s far-reaching impact can be seen in the millions of views on her YouTube channel, Instagram and Facebook, and through her popular podcast Well Beyond 40 with JJ Virgin, which has more than 20 million downloads and counting. JJ is a 3x Inc. 5000 Founder and a top 10 finalist for the John C Maxwell award. As an authority on transformational leadership, she has coached some of the biggest names in health and transformed the lives of millions of people around the world. Visit www.jjvirgin.com for hundreds of free recipes and resources, plus state-of-the-art programs, products, and plenty of support to help you build your dream life.

A few of my favorite things we cover in this episode: 

•    JJ Virgin’s early journey into wellness—how her personal experiences shaped the expert we know today.
• Setting the record straight on protein: How much do you really need, and where should you start?
• Understanding the leucine threshold: Why it matters for muscle growth and how to hit it effectively.
• Navigating plant-based protein: Why plant-based eaters may need to consume more and how to meet those needs.
• Intermittent fasting strategies: Is it better to break your fast at lunch or start fasting earlier in the afternoon?
• Why weight loss isn’t the goal—focusing on body composition and what truly matters for long-term health.

Links to things we talked about in this episode: 

Happy listening and we hope you learned a little bit more on the art of being well!

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In Health,

Dr. Will Cole