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I’m 60 and These Are 25 Anti-Aging Habits I Wish I Started Doing Sooner

One nutrition expert reveals how she maximizes health after 60.

FACT CHECKED BY Christopher Roback
JJ Virgin
FACT CHECKED BY Christopher Roback

Do you want to age gracefully? JJ Virgin is a triple-board certified nutrition expert, four-time best-selling author, and fitness influencer who shares helpful tips and tricks about aging and staying in shape. “No one could have prepared me for turning 50. Now, if they had, I would've just turned 50 way sooner,” she jokes in one of her viral YouTube videos. “I mean, this decade has been an amazing time of possibility and reinvention, and I'm expecting my sixties to be even better.” In the video, she reveals 25 anti-aging habits she wishes she knew sooner.


Having a Positive Attitude Is Key

“Having a positive attitude is super important in creating your best life at 50 and beyond,” says JJ, citing a study, Longevity Increased by Positive Self-Perceptions of Aging. “Here's what it said: this is wild. It turns out that a positive attitude gives you seven and a half more years of life, even when I adjusted for age, gender, socioeconomic status, loneliness, and functional health covariates.”

Find Role Models

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“My first step in preparing for my 60th was to get fired up about it and to set new goals,” she says. Finding role models helped her. Her list includes J-Lo, Dolly Parton, Diana Ross, and Elon Musk's mom, “who got her first modeling cover at age 70,” she points out.

Remember That the “Best Stuff Happens in the Fourth Quarter”

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Recently, I was talking to my buddy, Dr. Daniel Ehman, and he reminded me that so often, the best stuff happens in the fourth quarter of sports. So I am now focused on making sure that I can play full out in my seventies, my eighties, my nineties, and beyond, and that I'm doing this daily to ensure that my body and brain are built to last.

And, Mindset Is Everything

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“Mindset is everything,” she says. “I have amazing role models to help me here. So, I have amazing women that I learn from and hang out with. Mary Morrissey, Sam Horn, Sherry Salada. These are women who've gone before me and are living purpose-driven, driven lives.”

Set Career Goals

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“I also have career goals that stretch and excite me,” she continues. “I'm actually more excited about my career now than ever, and I've been working in the wellness world in one form or another for 40-plus years.”

Also, Set Experience Goals

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Another essential area to set goals? “I set some experience goals over the next decade of what I want to do, where I wanna travel to,” she says.

And, Fitness Goals

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“I also set some goals on fitness, and this is a big one,” she says. “I think one of the biggest challenges that happens to us is getting into these ruts. And the thing is, as you're aging, if you're not continuing to progress in your fitness, you are going to be declining.”

Get Out of Your Fitness Comfort Zone

She also recommends trying workouts that get you out of your comfort zone. “In two days, I am going to do goat yoga,” she says. “I took up rucking; I've been lifting way heavier weights.”

Set Relationship Goals

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She also set relationship goals. “When you start to look at this, you go, ‘Who are the people that I really wanna spend time with? You know, who and how do I get to make sure that I'm spending more time with my family? And how do I make sure I'm getting to spend that really good quality time with my hubby?’

And, Also Set Spiritual Goals

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“I also set spiritual goals,” she continues. “You know, how would you like to continue to grow? Someone asked me the other day what my life was like and how things are working so well with my husband. What would I give for my relationship success?” She explains that they go to leadership councils together, read together, and help each other reach spiritual goals.

Try New Activities

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She recommends “pushing yourself in new activities to avoid getting into a rut. ”I'm going walk through some of the things that I've done to see if they inspire you as well because I've really doubled down on wellness and self-care.”

RELATED:10 Protein Rules for Shedding Pounds Every Day

Take Baths

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“One of the things that happens when we're 40 plus is we have to really take care of our nervous system. And so I actually started to gamify my self-care, and I got over this whole guilty feeling of like, ‘Oh my gosh, I'm taking a hot bath, and I'm not working.’”

Get a Body Scan

“The first thing that I did was a deep dive assessment using a DEXA,” she says. This enabled her to look at everything from her skeletal muscle and bone density to fat mass. “What I really wanna make sure of is that right now, I'm focused on putting on as much muscle as humanly possible,” she says.

And Lift Heavy Weighs

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“I set some really ambitious goals for myself in terms of resistance training, lifting really heavy weights, and even adding in some things like agility training and plyometric stuff. Not fun, I will tell you, not fun at all. But boy, I'm really seeing its benefits. It's fun to start challenging again.”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Get Better Sleep

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“The other thing that I've been focusing on is sleep,” she says, adding that she isn’t a “genetically” good deep sleeper. So, she incorporated healthy sleep habits, like no tech before bed and limited alcohol intake.

Give Yourself “Self Care Points”

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She also started giving herself self-care points. “I wanna earn at least three self-care points a day,” she says. “Here's what counts as self-care: The cold plunge meditation, working out journaling, reading a positive book, a personal development book, taking a hot Epsom salts bath, doing my red lights, using my sunlight and sauna, going for a walk after dinner.” Her goal is to get three per day or 21 a week.

Give Yourself Fitness Tests

She also really assessed where she was with regard to fitness. “I did a grip strength. I got a hand dynamometer grip dynamometer, I did my grip strength, and I checked how many push-ups I could do,” she said. She also did walking and cardio tests.

Do Yoga

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She also prioritized “balance, flexibility, strength, stamina, and agility” by doing yoga. “I'm now working on flexibility.” She does yoga “at least twice a week,” she says.

Do Cardio

jj_virgin24Copyright jj.virgin/Instagram

She makes sure to do cardio using her StairMaster and Peloton “and I've been adding in some jump training and agility training,” she adds. “I added in some sprint training.”

Start Eating Before You Exercise

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“I also stopped my fasted workouts. I started eating an hour before I went and worked out,” she reveals.

RELATED: I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Try Rucking

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She goes for a walk after dinner and “also added in rucking,” she says. “That is where you put a vest on a weighted vest. This is a super cool thing because it instantly adds more workload, and it's also great for your skeleton because it puts stress on your bones.”

Count Macros

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As for diet, she “decided I was gonna track my macros to make sure that I'm getting the protein I need because, of course, as we age, we get anabolic resistance,” she says. We need more protein, not less. So, my goal is to consume 150 grams a day divided into three meals. So you know, 30 to 50 grams a meal. But basically, I'm hitting about 50 at each meal.

Practice Good Food Diversity

She also makes sure to “have a really good diversity of my non-starchy vegetables and fruit,” she adds. “I actually was not really good about eating fruit. So, I've been getting two fruits a day and about ten servings of non-starchy vegetables a day. And that's really for microbiome.”

Carb Cycle

jj_virgin1JJ Virgin/YouTube

“I'll cycle the carbs up a little bit if I'm working super duper hard,” she adds. “Generally, I don't eat much in the way of the starchier carbs. I might do that once a week.”

RELATED:I Hit 60, and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Creatine

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She maintains that taking creatine monohydrate was also a game changer. “I think anyone 40 plus should be on creatine, especially if you're a woman” or a vegan, she adds. She takes 5 grams a day. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

More For You

Woman looking at her reflection in the mirror.
Shutterstock/Robert Przybysz
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

A study from Harvard indicates that “higher intakes of fruit and vegetables were associated with lower mortality”—so have your 5 a day to live longer. But how can you look younger doing so? Rather than chase the Fountain of Youth, simply avoid the Pitfalls of Aging. "You can't change what you were dealt with genetically but you can take control of other factors which will help to stay looking younger," says Dr. Eugene D. Elliott of MemorialCare.


The Sun Can Cause “Photoaging” and Make You Look Older

Portrait of an old woman in a straw hat, sunglasses and a swimsuit applying sunscreen to her face while relaxing by the pool.Shutterstock

A tan makes you look young and cool—but it can have disastrous effects that can lead to wrinkles—or worse. “The sun’s rays can take a toll on your skin. In the short-term, that can mean contending with a scorching sunburn,” reports Yale Medicine. “But, there can also be long-term consequences lurking within the skin, even if you don’t experience a burn. The sun prematurely ages the skin. Called photoaging, this can lead to skin cancer. Signs of this photoaging are:

  • Wrinkling
  • Pigmentation changes such as age spots, liver spots (solar lentigines), and freckles
  • Loss of skin tone (decreased elasticity)
  • Rough, uneven skin texture
  • Broken capillaries (spider veins), usually around the nose and chest
  • Redness and blotchiness”

"My favorite sunblocks are mechanical, contain zinc and/ or titanium dioxide, and block the UVA damaging rays very effectively with frequent application," says Dr. Elliott.

Soda Can Make You Look Older

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It’s true—drinking sugary soda can age your cells. “Sugar-sweetened soda consumption might promote disease independently from its role in obesity, according to UC San Francisco researchers who found in a new study that drinking sugary drinks was associated with cell aging,” says one notable study, as reported in Science Daily. “Regular consumption of sugar-sweetened sodas might influence metabolic disease development through accelerated cell aging,” wrote the authors of the study in their conclusion. “The extremely high dose of sugar that we can put into our body within seconds by drinking sugared beverages is uniquely toxic to metabolism.” The same goes for sugary foods.

RELATED:I Lost 15 Pounds of Fat and Transformed My Body with These 9 Habits

Lack of Exercise Can Make You Look Older

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“Imagine a 90-year-old,” writes the Wellspring School of Allied Health. “They’re almost always slumped over, right? Well, a lot of that comes from limited flexibility and spinal support in younger years. Low flexibility in your 20s and 30s could cause some problems later on, the main ones being joint or muscle pain and an overall hunched-over look. There are certain types of exercises that can help you loosen your muscles and joints, like yoga or pilates. But you can also increase your flexibility even if you are only into cardio or weightlifting. Just make sure that you are going to start and end with warm-up exercises, and focus on stretching both before and after exercising every single time.”

Disrupted Sleep Can Age You

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Those with sleep apnea may actually age faster than the rest of us; if you have it, see a doctor. “Increasing sleep-disordered breathing (SDB) severity and sleep disruption was associated with epigenetic age acceleration, independent of measured confounders. These associations were stronger in women than in men, suggesting that women may be particularly vulnerable to the adverse effects of SDB. Future work should study whether treatment reduces epigenetic age acceleration among those individuals with SBD,” according to one recent study. “A good night's sleep can do wonders for your youthful appearance, and since your face relaxes while you sleep, that can also help soften fine lines on the face," says Andrea Paul, MD. It is recommended that you get eight hours of sleep per night.

Stress Can Make You Look Older

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Don’t stress out too much over this, but stress ages you. “The telomeres are the ends of the chromosomes—the structures inside each cell that contain the genes,” reports Harvard Health. “Over time, the telomeres get shorter. When they get short enough, the cell dies. Chronic stress leads to shorter telomeres. And people with shorter telomeres are at greater risk for several major diseases, including heart disease and some forms of cancer. This is one more reason to reduce the amount of chronic stress in our lives. It's really not good for us.”

You Don't Take a Break Every 45-90 Minutes

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"Once you’re hard at work at your desk (or immersed in TV or the internet), it can be tough to remind yourself that you’ve been sitting still for a long time," says Dr. Jacob Hascalovici MD, Ph.D., Clearing Chief Medical Office. "Good posture is important, but it’s also very important to reset your posture by simply moving. Regular breaks can help your muscles and flexibility, improve your circulation, and can help you concentrate better. Rather than hampering your productivity, regular breaks, which can be simply standing up and stretching or taking a short, brisk walk, can also stave off the health risks of being sedentary for too long. Set an alarm for every 90 minutes to remind you to get up, and you’ll be off to a great start."

Letting Things Pile Up

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

"Again, we all do this from time to time," Dr. Hascalovici emphasizes. "We toss mail into a pile, throw clothes on a chair, let our ‘to do’ list get really long, and just generally fail to take care of the little things. If we took a few moments to attend to pesky tasks and put things away before bedtime, we would feel more composed and able to concentrate. (Clutter, researchers have found, can disrupt our concentration and make us feel more distracted and less able to stay on task while letting things like unanswered messages or bills go for too long can add up to more effort and stress than if we had just taken care of them in the first place.) Sometimes, we let emotions pile up, too, holding in anger, resentment, bitterness, or other negative emotions that can heighten our stress and hike our chances of getting a heart attack. Instead, we can figure out healthier ways of “putting our emotions away,” such as improved communication, boundary setting, and mindfulness."

Smoking Can Make You Look Older

Man,Smoking,Cigarette.,Cigarette,Smoke,Spread.Shutterstock

A landmark study eight years ago proved cigarettes can age you. “In what is perhaps the best detail of the study, researchers used the annual Twins Days Festival in Twinsburg, Ohio (the ‘Largest Annual Gathering of Twins in the World!’) to round up the 79 identical pairs they include in the report. A panel of three plastic surgery residents compared the faces of the twins, one of which had been smoking for at least five years longer than the other,” reported the Today Show at the time. “They identified a few major areas of accelerated aging in the faces of the smoking twins: The smokers' upper eyelids drooped while the lower lids sagged, and they had more wrinkles around the mouth. The smokers were also more likely to have jowls, according to the study, which was published in the journal Plastic and Reconstructive Surgery.”

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Not Doing This Can Make You Look Older

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"I think the single most important thing you can do to look younger is smile. It decreases the number of wrinkles that appear over time on your face," says Dr. Leann Poston. "Smiling makes you happier and gives you more energy. A positive attitude encourages better eating habits and more exercise!"

💪🔥Body Booster: Take a break every 90 minutes. Stand up, stretch, or take a short walk to improve your focus and combat the risks of prolonged sitting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mark_Dean_Edwards7
Mark Edwards
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

One of the frequent questions people ask me as a Nutrition Coach is what I personally do to stay fit and healthy.


Hitting 60 was a big deal. I could see it coming, yet until that number slapped me in the face, it kind of felt like I’d be in my 50’s forever while still imagining I was 40.

I suppose that’s how all of us feel at the end of every decade of our lives, but I can’t seem to recall feeling like this when 39 turned to 40, or 49 to 50.

That said, staying fit and healthy has been a priority of mine for a long time. My wife is 16 years younger than I am and I intend to not only be around for her well into old age, but never to become a burden because of decrepitude.

Everyone has their own unique routine. There is no "one size fits all."

There are some routines that will shorten your life and contribute to poor health and eventual illness. As a nutrition coach, I rarely see someone who isn’t aware that their habits are harming their health.

However, there are some basic principles that anyone can benefit from. My own routine boils down to a few basic habits that keep me fit, healthy, and happy. Some might seem too simple, but I promise you that if you follow these basics, you’ll enjoy the benefits.

None of these actually take much extra time.

But if I removed any single one of these 20, the lost benefit would be substantial.

Let’s go!

1. Water. I Drink Lots of Water

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I drink water first thing in the morning when I wake up. I add a squeeze of lime juice (or lemon), a pinch of pink salt, no tequila please.

Then I sip my way through the day. A bottle of water here. A glass of water there. An iced coffee or two or three.

That first glass of water in the morning, though, is a real game changer.

I’ve been sleeping for at least 6 hours, possibly more. I had my last water of the previous day 3 or more hours before I went to bed. So guess what? When I wake up in the morning, I’m dehydrated. You likely are too, but you just don’t realize it. So the first thing I do after waking up is have a big glass of water. That lime juice and pink salt I mentioned provides much-needed electrolytes.

Now I’m hydrated. This benefits every tissue, every cell in my body. Want great skin as you get older? Water is the answer.

2. I Eat Breakfast. You Should Too

Mark_Dean_Edwards5Mark Edwards

Eat breakfast. It really is the most important meal of the day. I make sure it’s protein-dense: an egg or some yogurt does nicely. Some days, particularly when I’m going to train, I’ll just have coffee with some collagen and a dab of ghee mixed in. I don’t like the heavy feeling of any breakfast too close to a workout, but afterwards, it’s time for the protein-dense breakfast. The protein keeps me going and feeling satiated until lunch time and guys, if you’re over 40, this habit is going to help mitigate age-related muscle loss.

Try it and you’ll see. It makes a massive difference.

3. I Get Enough Protein in Every Meal

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I make sure that every meal has 30-50 grams of protein. You don’t need a scale or anything like that. You can get that 30-50 grams of protein just by using the hand portion method. Look at the palm of your open hand. Now take two of those palms of any protein. That’s what’s on my plate at lunch and supper. This has kept me from losing muscle mass as I age. It keeps me feeling satisfied for hours after eating so I can avoid sugar cravings and snacks.

Protein is essential for a multitude of body processes, particularly building and retaining muscle mass, which for older guys (over 40? I’m talking to YOU) is a really big deal. Every decade after 40, it becomes harder to retain muscle mass, so protein intake is paramount.

That’s been a real boon to keeping me healthy and fit.

4. I Eat Fruit and Vegetables in Every Meal

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Nope, I’m not a vegetarian or a vegan. I eat meat and eggs to get the protein that I noted in the previous point. But every meal has two or three handfuls of vegetables in it. Breakfast? There’s a piece of fruit or two in there somewhere.

Adding a piece of fruit or a vegetable to any meal is one of the simplest, healthiest, and most effective ways to level up your meals with one small action.

Try it and you’ll reap the benefits in better weight management, better digestion, and better overall health.

5. I Rarely Eat Junk Food

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So here’s the thing: once in a while, we all have a burger and fries, or maybe some nachos. Who doesn’t? But I don’t make it a daily or even a weekly habit. It’s generally once a month or less. Right now as I write this, the last time I had a burger and fries was 3 months ago. And it wasn’t a crappy burger from McDonald’s. It was a decent grass-fed burger from a place in Tokyo my wife and I like to visit occasionally. Potato chips? I recall it might have been half a year ago. Once you get out of the habit of feeding the junk food urge, you won’t look back. Your body will thank you for it.

6. I Move. A Lot. You Should Too

Mark_Dean_Edwards11Mark Edwards

Show me someone who doesn’t walk much and who gets very little physical activity and I’ll show you someone who is sliding into decrepitude as they age. This isn’t complicated. We evolved in a state of daily movement. Move more, live longer. Move more, and experience a better quality of life.

Since my wife and I live in Tokyo, like other Tokyo-ites, we don’t drive, we walk and take the subway. That 10,000 steps you’ve heard of? It’s not much more than the basic minimum that we need to do just in our daily routine. Walk at least half an hour a day. That’s the bare minimum. Add more activity until you actually start to FEEL stronger and healthier. Don’t like to exercise? That’s a little voice inside your head lying to you. It’s similar to disliking a food you’ve never tried. Give it some time and you’ll soon realize how much fun it can be!

7. I Have Solid, Restful Sleep

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Yep, if you want to be physically healthy and ensure better cognitive function as you age, you have to get sufficient restful sleep, so I try to get a minimum of 7 hours a night. If you’re someone who survives on 4 or 5 hours of sleep nightly, over a long period of time your health will suffer. That’s a fact. Insufficient sleep increases appetite and adversely affects cognitive function over the long-term.

Nutritionally, deep, restful sleep reduces appetite on the following day, making weight management far easier. Fact: a continual sleep deficit makes it more likely you’ll gain weight over the long-term and have trouble losing it.

8. I Try to Wake Up at the Same Time Every Day

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You might be thinking “why not sleep in on the weekends?”

The fact is that if you’re getting sufficient sleep throughout the week, then you won’t want to sleep in on the weekends. You won’t feel like it. I naturally wake up at the same time every day anyhow. But if you have a wildly different sleep schedule on weekdays and weekends, you’ll be in a perpetual state of sleep deprivation because your body has to work hard to re-adapt to a different circadian rhythm on weekdays and weekends.. So I wake up at more or less the same time, 7 days a week, with a clear head and more energy.

9. I Drink. Very Little

Multiracial group of happy friends having fun while toasting with beer in a bar.Shutterstock

The wonders of punctuation. With or without the period, I drink very little alcohol. That one or two daily glasses of red wine that the media has been crowing about as a “healthy habit” for years? Well, there may be some health benefits, but the most reliable research says that the minor benefits are far outweighed by the negative effects on our health, particularly on our brain function. Daily consumption of alcohol has been shown to have a deleterious effect on our brains, and it isn’t doing our liver, heart, or skin any favors either.

I like a glass of wine or a cocktail as much as anyone, but keep it down to a glass or two monthly. There is zero health benefit to alcohol consumption.

It reminds me of a saying I heard a few years ago that should resonate with anyone who enjoys a few-too-many drinks: “drinking is stealing happiness from tomorrow.”

And here’s the final thing that makes a HUGE difference in my health and happiness:

10. I Spend Time with My Wife

Mark_Dean_Edwards10Mark Edwards

You might be thinking, “don’t we all? That’s a no-brainer, Mark.” Well, maybe not. My wife and I spend real quality time together, daily, even if it’s just for a short while. Whenever we can, we have meals together. We don’t watch TV while we’re eating and we don’t scroll through our phones at the dinner table.

Sometimes we work out together, sometimes not. But we try to do what we can to enjoy each other’s company.

We laugh. We joke around. I tell my stupid jokes (and sometimes she even laughs at them). Sometimes. We like to laugh at things instead of letting setbacks get us down. Laughing feels good. My Granddad used to laugh and make light of any awful thing that happened, and my Grandma would say “Joe, how can you make a joke about this!!? What’s wrong with you!?” He’d reply “if I didn’t laugh, I’d have to cry. Might as well laugh.”

11. I Practice Non Sleep Deep Relaxation

Man laying on the ground in a grass field, resting on a hill in the County Antrim, Northern IrelandShutterstock

Meditation? Nope. I tried many times when I was younger but I just can’t do it. But NSDR is something that I got turned on to from Dr. Andrew Huberman. Just 10 minutes a day of his mindfulness “meditation” exercise has been a game-changer for my stress levels and relaxation. It's like a daily tune-up for my brain, helping me wind down in the evening and get into a state of deep relaxation before bed. A short deep relaxation routine works great for me. No downside, all upside.

12. I Lift Heavy Things

Mark_Dean_Edwards6Mark Edwards

Strength training isn't just for bodybuilders. I might not be the strongest guy on the block, but at 60, I make sure to strength train at least three times a week. It's not about getting big muscles (though that's a nice side effect), and I don’t have a six-pack; it's about maintaining bone density, boosting metabolism, and staying functionally strong. I made this a part of my routine in my early 30’s, but it’s never too late to start, and not starting, in my opinion, is one of the biggest mistakes older guys can make. Trust me, being able to carry all my groceries myself into my Golden Years is worth it, and I’ll never worry about decrepitude and becoming a burden to my family.

13. I Take Cold Showers

Fresh shower behind wet glass window with water drops splashing. Water running from shower head and faucet in modern bathroom.Shutterstock

You might have heard a lot about people sitting in ice baths every morning (Joe Rogan comes to mind), but for many, including me, it’s just not doable, whether it’s lack of space, or just lack of desire to sit in a tub full of ice. But a cold finish to a shower? No problem. Ending my hot shower with at least 30 seconds of cold water seems to boost my energy levels and clear my head. It's like a cup of coffee for my body, minus the jitters. Plus, it's great for circulation and may even boost the immune system. Show me the downside. There is none. Once you get used to it, NOT ending a shower with cold water will feel like the job is unfinished.

14. I Practice Intermittent Fasting

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

A few days a week, I extend my overnight fast to 16 hours. It's not about starving yourself; it's about giving your digestive system a break and potentially triggering some cellular repair processes. I find it helps with mental clarity and makes me appreciate my meals even more. The beauty of IF is it can be done for several days at a time, one week, or not at all the next week, whatever fits my schedule. On non-Intermittent Fasting days, I maintain the same healthy diet. Intermittent fasting isn’t a magic bullet to fix all health problems, but it’s definitely a useful tool to bring some awareness to the ritual of eating.

15. I Take the Stairs

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Escalator? No thanks, I'll take the stairs. Tokyo is full of escalators and elevators, but whenever possible, I either take the stairs or walk up the escalator - no standing, please. It's a simple way to sneak in some extra movement and leg strengthening throughout the day. Who needs a Stairmaster? Plus, it's usually faster than waiting for the elevator and definitely better than standing immobile on the escalator.

16. I Stretch Daily

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Flexibility is often overlooked, but it's crucial for staying mobile and pain-free as we age. I spend about 10 minutes at the beginning of each day doing some basic stretches, whether I’m going to work out or not. It's like WD-40 for your joints - keeps everything moving smoothly. And by the way, you don’t have to be a yogi to engage in some movement that improves your mobility and flexibility. I move within a pain-free range of motion despite knee, hip, and shoulder surgeries. This is a real quality-of-life practice. Do it and feel the benefits.

17. I Read Before Bed

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Instead of scrolling through my phone, I wind down with a good book. It helps me relax, improves my sleep quality, and keeps my mind sharp. Reading seems to be one of the great pastimes of our society that too few people engage in regularly. Reading is all up-side, no down-side. Big-brain stuff in a world full of brain-shrinking digital activities. Plus, it gives me great material for dinner conversations that don't revolve around the latest cat video.

18. I Practice Gratitude

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Every day before my nightly reading, I write down three things I'm grateful for. It might sound cheesy, but focusing on the positives is a great way to end the day, especially if the day was, shall we say, “not optimal.” It doesn’t have to be complicated or lengthy. Keep it short and sweet. It’s another way to be mindful. And let's face it, at 60, I’ve got a lot to be thankful for – including still being able to touch my toes! Seriously though, things could be much worse, and that’s something to be grateful for.

19. I Stay Socially Active

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I make an effort to connect with friends and family regularly. Social connections are vital for mental health and cognitive function. You know what they say - "No man is an island." Well, at 60, I'm deeply conscious of the value of the friends I’ve stayed close to over the years and occasionally making new ones. Being active in the CrossFit community in Tokyo has been a real advantage, but anyone, with some effort, can not only maintain the friendships and community they’ve got but actively expand it. Staying socially active isn't just about having fun (though that's a big part of it); it's about maintaining cognitive function, emotional well-being, and even physical health. Social connection is vital for well-being and deep health.

20. I Learn Something New Every Day

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Whether it's a new word (in English or Japanese), a historical fact, a new command-line prompt (yes, I’m tinkering with Linux. Crazy!), or nutrition and training information to help my clients improve their lives, I make sure to learn something new each day. This includes skill acquisition, which is vital for my nutrition coaching and strength programming while keeping my brain plastic.

Growth doesn't stop at 50 or 60. Use it or lose it. The brain is like any muscle, so it has to get frequent exercise to keep it functioning at its best.

Remember, it's not about being perfect with these habits. It's about consistency and making small, positive choices each day. Before you know it, you'll be the 60-year-old running circles around the 30-year-olds at the gym!

RELATED: Eat More of These 10 Foods to Lose Weight Fast

A Final Word

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When you look at this list of 20 daily habits or actions that keep me fit, healthy, and feeling younger, none of them stands out as anything exceptional. Yet I’ll wager that if you go down the list and check off the ones you practice, you’ll find something doesn’t quite measure up to the level you’d like to be at. There’s one crucial habit that is an element of all of them, and that’s mindfulness. All of these habits come down to mindfulness. Mindfulness is where the magic is. Be mindful and these 20 habits will come easily. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Looking younger doesn’t come from a magical potion, but that’s the good news: The power is actually within you. With a few simple tweaks to your daily routine, you can manage to be the person everyone says looks great for their age. To find out exactly what to do, we reached out to Dr. Angela J. Lamb, the Director of the Westside Mount Sinai Dermatology Faculty Practice and an Associate Professor of Dermatology. She shared with us her most essential advice for looking 10 years younger, and you can read them right here.


1. Don’t Rub Your Eyes

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

Think of where people age the fastest—the neck. The forehead. And the eyes—yes, the skin under and around the eyes can be the most tender and fragile. Remember this next time you get annoyed with someone and rub your eyes at the end of the long day. It can cause the tiny blood vessels to break, and result in puffiness or even crow’s feet before you should have them.

2. Invest in This Serum

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“Invest in a good serum,” says Dr. Lamb. “Serums are your power product with active ingredients. They are critical!!! Think vitamin C, A, E—topically.” These can be expensive—$17 a bottle and up—but the doctor says they are worth it.

RELATED:9 Everyday Habits That Age You Faster, According to Science

3. Drink This Much Every Day

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Increasing the water content in your skin can prevent it from looking flaky, dull and grey. Drinking eight glasses of water daily is recommended by many dermatologists, and you can also check topical products for the following hydrating ingredients: Urea, Glycerin, Ceramides, and Hyaluronic Acid. If your room is extra dry, consider using a humidifier and also avoid hot showers for too long—ironically, they can dehydrate you.

4. Rinse Off Your Conditioner With Cold Water

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Just as hot water can dry you out, a little cold water can keep you looking hydrated—and in fact, it can lock in your hair conditioner, resulting in shinier, more youthful-looking hair. As an added bonus, cold showers stimulate the vagus nerve, which regulates your stress level.

5. Apply This Every 90 Minutes

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“Wear sunscreen: It is the best way to help keep your skin looking young and healthy,” says Dr. Lamb. “Reapply every 90 minutes when out.” In fact, one study showed that if you wear a broad-spectrum sunscreen daily, you’ll have 24% less skin aging than someone who uses it only once in a while.

6. Get Enough Sleep

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“Stress hormones and lack of sleep truly break down collagen and accelerate aging,” says Dr. Lamb. Not to mention, as you age, a lack of sleep can lead to memory problems, irritability, depression or even more falls and accidents. That late-night TV (or booze) binge may feel good at the time, but it will age you, and sour your health, so consider the risks every time. The choice is yours.

And if you enjoyed this article, don't miss 15 Quick Ways to Lose Body Fat Percentage in a Week.

7. Smile and Laugh Often

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“Similar to above, just smiling, good relationships and pure joy help make you look younger. It has been proven,” says Dr. Lamb. There’s a biological reason for this: Laughter increases your blood vessel function, and relieves stress, two key indicates that can lead to a more youthful appearance.

8. Wear This When Outside All Day

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“Wear a hat while hiking/outside all day. Sunscreen is important, but protection from the sun is just as important,” says Dr. Lamb. A proactive approach like this can cost pennies but save you money and pain later, as too much sun can also of course possibly lead to skin cancer.

9. If You’re Going to Do Botox, Here’s When It’s Most Effective

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“So a little Botox at the first sign of wrinkles,” is OK, says Dr. Lamb, and actually it’s preferable that you do it then, if you’re going to do it at all. The FDA-approved neurotoxin smooths out lines and wrinkles and, if used properly, should make you look natural, according to Dr. Lamb. “This is important. If you want to stay ahead of things, do something early. Easier to prevent than to wait until the lines are deep and set in.”

RELATED:I Lost 15 Pounds of Fat and Transformed My Body with These 9 Habits

10. Stop Worrying So Much About Aging And Embrace the Way You Look

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Dr. Lamb didn’t tell us this but she didn’t have to: It’s incredibly important to ensure you don’t have a skin disease, but aging in and of itself isn’t necessarily something you need to “solve.” Eat a diet high in lean proteins, fiber and healthy fats; hydrate; exercise frequently and find joy from your life; a youthful glow may follow, despite a few wrinkles and all. And if you enjoyed this article, don't miss 25 Ways to Not Look Older After 50, Say Experts

Christine Roderick corexchristine
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Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Don’t let menopause be an excuse for not getting into shape. Annie Murray (@anniesfitnesssteyning) is a 54-year-old fitness trainer whose mission is “empowering mid-lifers to get strong, build healthy habits, and be the best version of themselves.” She regularly offers fitness, motivation, and nutrition tips to her followers on how to be the healthiest version of themselves through and beyond menopause. In a recent viral post, she reveals how she got into the best shape of her life and the changes she made to get there.


In the First Photo She Was 42 and Perimenopausal

Annie shares before-and-after images of herself during the perimenopausal stage and after menopause. “The photo on the left was taken when I was 42 years old. At the time, I was perimenopausal with low Tmuscle mass, low body weight, and low energy. I was constantly ill, experiencing bouts of shingles and chest infections,” she says.

This Was Her Training Routine and Diet

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Her nutrition and exercise routine consisted of:

- Hours of cardio

- Bodyweight exercises

- Cutting out food groups

- Yo-yo dieting

- Eating too much convenience food, processed sugar and refined carbohydrates

- Drinking alcohol regularly

She Is Healthier at 54 Than She Was at 42

“The photo on the right was taken last week when I turned 54,” she continues. “I am currently post-menopausal, with high muscle mass and low body fat. My body weight has increased, I eat more, I have higher energy levels, and my immune system is strong. My metabolic age is 36, with a visceral fat rating of 2.”

Strength Training

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She then goes on to detail her “nutrition and exercise” routine. She starts off by revealing she does strength training three times a week.

Cardio

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She also makes sure to get cardio in, but doesn’t do as much. She does “cardio training 2-3x\week,” she writes.

Walking

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She also makes sure to get her steps in. “Walking daily” is part of her routine.

Nutritious Whole Foods

Happy vegan woman smiling at the camera while eating a vegetable salad from a bowl. Senior woman enjoying a plant-based breakfast after a home workout. Mature woman taking care of her ageing body.Shutterstock

As for her diet, she tries to keep it clean. “Eating nutritious whole-food,” is her focus.

Protein

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She also understands the importance of fueling up with protein. “Eating a minimum of 100g protein a day,” is key, she says.

No Processed Sugar or Refined Carbohydrates

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One of her biggest no-nos when it comes to diet? “No processed sugar or refined carbohydrates,” she writes.

No Alcohol

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There is something else she avoids: Drinking her calories. “No alcohol” is her other major, don’t.

She Discovered Weights at 48

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“At the age of 48, I became a personal trainer and started to incorporate lighter weights into my fitness routine. At 50, I started to strength train in the gym using the progressive load technique (increasing the weight or number of reps over time). That’s when I discovered the power of lifting weights and the importance of having lean muscle mass,” she says.

Here Is Why Muscle Is Important

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

According to Annie, muscle is the “key” to:

✨ better body composition

✨ burning fat

✨ driving your metabolism

✨ protecting against disease

✨ regulating blood sugar

✨ controlling hunger

✨ increased mobility

✨ better mood

✨ increased energy

She Is “Fitter, Stronger, and Healthier” Than She Was in Her 20s

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Overall, she is happy where she is today. “I can safely say, I am fitter, stronger and healthier now, than I was in my 20’s,” she says.

Having Lean Muscle “Is Key”

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“If you’re serious about staying healthy whilst you age, then having lean muscle is key. The only way to build and maintain muscle is to lift weights and don’t stop. Combined this with good nutrition and that’s the formula that’s worked for me,” she says.

She Adds That “It’s Never too Late”

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Her final words of wisdom? “If I can do it, so can you. It’s never too late, and you are never too old to start,” she says. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

10 Foods That Secretly Burn Fat After 40
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

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"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Lean Proteins

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

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Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

6. Legumes

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Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

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Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

Kale chips on a baking sheet on parchment.​Zucchini or Kale ChipsShutterstock

You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

Detox water with sliced cucumber in a drinking glass

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

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These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Laura Try lauratryuk
Copyright Laura Try/YouTube/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

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The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

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Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

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Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

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The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

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Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

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Avocado

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“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

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Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

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Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

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Coconut

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“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

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Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

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Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

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Nuts

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Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

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Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

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Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

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Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

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Sweet Potatoes

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“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

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Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

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“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.