Prime 40+ Performance Podcast

About Prime 40+ Performance Podcast

J90. Small changes. Big life. 90 Days At A Time. What if your best years weren’t behind you—but still ahead of you? Welcome to the J90 podcast. The podcast for men and women who refuse to accept that aging means slowing down. Each week, Jay—Director of Human Performance with more than 25 years of experience coaching Olympic athletes, executives, and everyday people—breaks down the science of living longer, performing better, and building a stronger, healthier body after 40. You’ll discover practical, evidence-based strategies to improve your energy, build muscle, lose fat, optimize hormones, sharpen your mind, prevent disease, and increase your healthspan—not just your lifespan. We also dive into nutrition, fitness, recovery, sleep, mindset, longevity research, wearable technology, and the daily habits that create extraordinary results over time. Whether you’re just beginning your health journey or striving to perform at your highest level, each episode gives you actionable tools you can put into practice immediately. Because at J90, we believe one simple truth: Small changes. Big life. 90 Days At A Time. Questions and comments email Jay @ jay@ihnclinic.com

Publisher

Jay- Director of Human Performance

Category

health & fitness

Language

en

Explicit

No

First episode

9 Feb 2026

Latest episode

14 Oct 2026

Latest episodes

19 episodes in the feed.

1. 

   14 Oct 2026

   What Happens To Your Body When You Have Chronic Inflammation?

   Send us Fan Mail Inflammation isn't automatically bad - in fact, you couldn't survive without it. The problem begins when inflammatory signaling stays elevated long after an immediate threat is gone. In this episode of J90: What Happens to Your Body When..., we break down the difference between acute and chronic inflammation, how visceral fat can contribute to inflammatory signaling, and how inflammation interacts with metabolic health, insulin resistance, cardiovascular disease, the brain, a...

2. 

   2 Oct 2026

   The Visceral Fat Problem.

   Send us Fan Mail Episode Summary The fat you can see is not always the fat that matters most. Visceral fat is stored deep inside the abdomen around organs such as the liver, pancreas, and intestines. When excessive, it can contribute to insulin resistance, elevated blood sugar, abnormal triglycerides, higher blood pressure, fatty liver, inflammation, and increased cardiovascular risk. In Episode 19 of J90 Healthspan, Jay explains how visceral fat differs from subcutaneous and ectopic fat, why...

3. 

   29 Sept 2026

   What happens to your body when you only sleep 5 hours?

   Send us Fan Mail You might be able to function on five hours of sleep - but what's actually happening inside your body? In this episode of J90: What Happens to Your Body When..., we look at what can happen after a short night of sleep and, more importantly, what may happen when five hours becomes your normal. We break down sleep's relationship with brain function, reaction time, appetite, blood sugar regulation, insulin sensitivity, exercise performance, recovery, hormones, immune function, c...

4. 

   25 Sept 2026

   Understanding Your Cholesterol.

   Send us Fan Mail LDL, HDL, triglycerides, ApoB, and lipoprotein(a) do not tell the same story. Jay breaks down what each number means, how arterial plaque develops, which cholesterol myths can mislead you, and what lifestyle changes or medical treatments may improve cardiovascular risk. The episode ends with the practical J90 Cholesterol Protocol: know your numbers, understand your risk, target the correct drivers, act consistently, and verify the result. Questions and comments please email J...

5. 

   22 Sept 2026

   What happens to your body when you take a walk after a meal?

   Send us Fan Mail What happens inside your body when you take a short walk after eating? In Episode 4 of J90: What Happens to Your Body When..., we break down why a simple 10-minute post-meal walk may be one of the easiest habits you can use to support metabolic health. You'll learn what happens to blood glucose after a meal, how contracting skeletal muscle helps take up glucose, why GLUT4 matters, and why the timing of movement after eating can be useful. We also cover insulin sensitivity, we...

6. 

   18 Sept 2026

   The Blood Pressure Problem.

   Send us Fan Mail High blood pressure can damage your arteries, heart, brain, kidneys, and eyes long before it causes an obvious warning sign. In Episode 15 of J90 Healthspan, Jay explains what the two blood-pressure numbers actually mean, why pressure rises, and how silent damage can build over time. You will also hear six common blood- pressure myths, a step-by-step method for getting a trustworthy home reading, and the J90 Blood Pressure Protocol - a practical 90-day framework for improving...

7. 

   15 Sept 2026

   What Happens to Your Body When You Don’t Drink Enough Water?

   Send us Fan Mail What Happens to Your Body When You Don’t Drink Enough Water? | J90 Episode Summary What actually happens inside your body when you don’t drink enough water? In this episode of J90: What Happens to Your Body When…, we break down the physiology of dehydration—from the first signals of thirst to changes in your kidneys, blood volume, brain function, energy, exercise performance, and your body’s ability to regulate temperature. We also tackle some common hydration myths: Do you r...

8. 

   12 Sept 2026

   The Blood Sugar Trap

   Send us Fan Mail Insulin resistance often begins long before a prediabetes or type 2 diabetes diagnosis. Blood glucose may still look acceptable while the pancreas produces more insulin to compensate for cells that are becoming less responsive. In this episode, Jay explains what insulin resistance actually means, why it can remain silent, and how it affects far more than blood sugar—including the liver, cardiovascular risk, muscle, appetite, energy, and long-term physical capacity. You will l...

9. 

   7 Sept 2026

   Episode 12: What happens to your body when you eat 30-40g of protein at a meal?

   Send us Fan Mail EPISODE SUMMARY What actually happens inside your body when you eat 30 to 40 grams of protein at a meal? In Episode 2 of J90: What Happens to Your Body When..., we break down what happens from the moment protein reaches your digestive system to the moment amino acids become available for muscle repair, recovery, and muscle protein synthesis. You'll learn why 30 to 40 grams can be a useful practical target for many adults, why it is not a magical cutoff, what leucine has to do...

10. 

    1 Sept 2026

    What happens to your body when you eat too much sugar?

    What Happens to Your Body When You Eat Too Much Sugar? | J90 Episode Description What actually happens inside your body when you eat too much sugar? In this episode of J90: What Happens to Your Body When…, we follow sugar from the moment you consume it through what happens with blood glucose, insulin, energy storage, hunger, cravings, body fat, and metabolic health. Sugar isn’t simply “poison,” and eating one dessert isn’t going to destroy your health. The real issue is what happens when high...

11. 

    26 Aug 2026

    Alcohol and It’s Effects on your Health and Longevity.

    Alcohol and Longevity: What the Research Really Says For years, we were told that moderate alcohol consumption—especially a glass of red wine—might actually be good for our health. But newer research is challenging that story. In this episode of the J90 Podcast, Jay takes a research-based look at alcohol and longevity and asks a simple question: If your goal is to live longer, perform better, and stay healthier as you age, where does alcohol actually fit? We break down what happens when your ...

12. 

    10 Aug 2026

    Sleep and the importance in Longevity and Healthspan

    Sleep isn't simply a time when your body shuts down—it's one of the most active and important biological processes you experience every day. In this episode of the J90 Podcast, Dr. J explores the science behind why quality sleep is essential for physical performance, mental clarity, emotional resilience, metabolic health, and longevity. You'll learn how sleep supports muscle recovery, hormone production, fat loss, immune function, memory consolidation, cardiovascular health, and ...

13. 

    30 Jul 2026

    The 7 pillars of longevity- creating a lifespan and healthspan plan to optimize YOU!

    Episode Summary What if the goal isn’t simply to live longer—but to live better? Today is a big day. We are rebranding the podcast to J90 with Dr. J. Small Habits. Big Life. New artwork and new title. Same great info. It’s a branding that will put all of our challenges, coaching, pdfs, app and supplements all under one brand. And it is all coming soon! In this episode of the J90 podcast Dr. J explores the critical difference between lifespan and healthspan, explaining why adding years ...

14. 

    13 Jul 2026

    Longevity and making it affordable

    Today I talk about how expensive the longevity business is and that 80-90% or even more than that is either free to do or very affordable for everyone. You are the biggest problem holding you back from living longer and living healthier! I look forward to hearing from you after you listen to the latest podcast. Thank you for listening today and I look forward to hearing from you in the future. If you haven’t subscribed yet I encourage you to do so. Thank you again! -Dr. J

15. 

    9 Mar 2026

    The 90 day prime 40 performance protocol

    Today we talk about why 90 days is so important. Why isn’t it 2 week, 4 weeks, etc and why and how we build a performance program for someone. If you have questions or would like to check us out go to https://prime40performance.com/. Thanks again for checking us out. See you next week!

16. 

    26 Feb 2026

    Your Hormones aren’t broken. Your Lifestyle is.

    This is an episode where we begins to dive into the effects hormones can have on our body and how lifestyle factors affect them. If you’d like more information on any of our programs please visit us at prime40performance.com. Thank you again for listening.

17. 

    19 Feb 2026

    Muscle is Medicine.

    In this episode I talk about how important muscle is as we age and how to incorporate strength training the right way as we get older. Thank you for listening. If you’d like more information on P40P please check us out at prime40performance.com.

18. 

    10 Feb 2026

    Life After 40: Why This Can Be Your Strongest, Healthiest, Best Chapter Yet

    On this episode we begin to talk about some of the myths that we are told with life after 40 and why they aren’t true and what changes we need to make to level up our life after 40. Life after 40 doesn’t have to be on the decline in fact you should thrive and be living your best life! Prime40performance.com

19. 

    9 Feb 2026

    What is Prime 40+ Performance Podcast?

    This is just a brief introduction into what the Prime 40+ Performance Podcast is and who it’s for. Welcome to our podcast.

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Apple Podcasts (US)

5.0 / 5

1 ratings

Contact Prime 40+ Performance Podcast

Guest appearances

Does not typically book guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.