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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.

7 Tips to Build Muscle After 50 and Keep You in the Best Shape Ever

Cori Lefkowith offers easy ways to build muscle when you are older.

FACT CHECKED BY Alek Korab
Cori Lefkowith Redefining Strength
FACT CHECKED BY Alek Korab

If you believe you are “too old to gain muscle,” think again, says one fitness expert. Cori Lefkowith is the founder of Redefining Strength and is devoted to helping people get in shape no matter their age. “Stop lying to yourself. Stop giving yourself an excuse not to work hard and move forward. Because while our body needs and goals do change as we get older, and yes, it a hundred percent becomes harder to build and retain the muscle, we can still achieve fabulous results and build muscle at any and every age,” she says in one viral YouTube video, offering 7 tips on how to build muscle after 50.


Many People “Cling to Improper Dieting and Workout Practices” That Worked When They Were Younger

According to Lefkowith there might be a big mistake you are making. “The reason we don't see the results we want as we get older is because we cling to improper dieting and workout practices that we may have gotten away with when we were younger,” she says.

Instead, You Need to Adjust with Age

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free spaceShutterstock

“At every stage of life, we need to be adjusting our fueling and our training. Nothing works forever. Our body and lifestyle are constantly evolving and so should our diet and training habits meet us where we're at currently so we can always move forward and be functionally strong till a final day on this planet,” she says. “That's why I wanna share with you seven tips to maintain your lean muscle and even gain muscle as you get older.”

Tip 1: Use It Or Lose It

Tip number one is use it or lose it, says Lefkowith. “So often the reason we see more dramatic shifts in body composition and lose more muscle mass as we get older is because we've stopped doing what makes us fitter and stronger. We simply accept decline, and we use age as an excuse instead of finding ways to really challenge ourselves, things do get harder. We may feel more awkward with balance moves. We may feel like we even recover slower. We may even dislike coordination moves because they're uncomfortable. Even mainstream media has been telling people to stop doing what kept them strong in the first place, but if you don't use it, you'll lose it,” she says.

Do Moves That Challenge Your Coordination

Group of middle aged women doing abdominal exercise in gym.Shutterstock

“If you wanna keep your mind-body connection strong, which can lead to better muscle hypertrophy or muscle gains, you've gotta do moves that challenge your coordination,” she continues. “And if you not only wanna gain muscle, but stay functionally strong and avoid falls, you've gotta do those awkward balance moves. Use it or lose it. Keep challenging yourself and training those movement patterns in the gym so you move better in everyday life.”

Tip 2: Stop Dieting

Happy mature middle-aged couple cooking vegetable vegetarian salad together in the kitchen, helping in preparation of food meal. Family moments, domestic homemade foodShutterstock

“Tip number two, stop dieting,” she says. “Muscle helps keep our metabolic grade higher. It helps us burn more calories to rest and stay leaner. As we get older, we become less able to utilize protein as efficiently, making it even harder to build and retain lean muscle mass. But this is why it's even more key.”

Larger Caloric Deficits Will Make It Harder to Lose Weight and Keep It Off

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

If you continue aiming for “larger and larger calorie deficits” it “ultimately sabotages” results. “It leads to more muscle mass being lost in the process of us trying to lose weight, which only leads to metabolic adaptations and worse body composition. It leads to us actually making it harder on ourselves to lose the weight and keep it off. Plus the metabolic adaptations mean we burn even fewer calories at rest. This leads to us then slashing our calories lower and lower to try and keep losing, perpetuating the horrible weight gaining cycle as we get older,” she says.

Instead, Fuel Lean Muscle Mass

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

“Instead, we need to focus on fueling that lean muscle mass,” she says. “We need to focus on macros first in a very slight calorie deficit so we can help ourselves retain that lean muscle. Even as we wanna lose fat, we may even find we first need to retrain our body to eat more so we can build that lean muscle with a small calorie surplus before we even consider creating a slight deficit to lose.”

Tip 3: Do Moves That Challenge You

“Tip number three, do moves that challenge you,” she says. “Many of us have heard that strength training is key to gaining muscle, especially as we get older, and it is by challenging our muscles, we force them to rebuild and grow stronger. It's why we don't wanna fear heavy lifting as we get older.”

Lift Heavy

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“The key is recognizing what lifting heavy is. For us, it may mean body weight training starting out, especially if you haven't trained before or haven't trained consistently in a while, or maybe using resistance bands or dumbbells over barbells. The key is not fearing loads and truly challenging yourself instead of going lighter just because you've hit a certain age. Fitness is about ability, period. We always have to meet ourselves where we're at,” she continues.

Don’t Avoid “Awkward or Uncomfortable” Moves

Mature woman stretching her body.Shutterstock

“This also means we can't avoid awkward or uncomfortable moves that challenge our mind-body connection,” she says. “Neuromuscular efficiency or that ability to recruit muscles quickly and in the right sequences to perform movements is key to us moving well and even improving our reaction times and coordination in everyday life. Not to mention that ability to recruit muscles quickly, that muscle activation will also improve your muscle hypertrophy results. So if you wanna be able to gain more muscle, you wanna improve that mind-body connection with moves that challenge your balance and your coordination while also challenging yourself with loads.”

Tip 4: Increase Protein Portions

Grilled chicken breasts and vegetablesShutterstock

“Tip number four, increase your protein portions per meal,” she recommends. “As we get older, we can develop anabolic resistance and we are less able to utilize protein as efficiently. This means we actually need to increase our protein intake, especially when we're training hard and lifting to build muscle because our muscles don't respond by increasing muscle protein synthesis in the same ways when we're younger.”

20 to 30 Grams of Protein Per Meal Is Key

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

“Increasing a portion of 20 grams of protein to 30 may be super key,” she suggests. “And if we're training harder, you may see an even better benefit from 40 grams, especially after a hard training session.”

Divide Protein Throughout the Day

Healthy senior woman smiling happily while holding a wholesome buddha bowl. Mature woman serving herself a delicious vegan meal at home. Woman taking care of her aging body with a plant-based diet.Shutterstock

“The reason I don't just say increased protein intake overall is because as we get older, we can also often see a decline in our appetite. This decline in appetite can be purely age related, but it can also be based on how we fueled in the past to try and lose weight with more extreme deficits. It can also be hard to eat a ton of protein in one sitting because it can make us feel fuller,” she says. “By increasing our intake, each meal over trying to get in a ton of protein at one meal, and even adding in a pre and post-workout snack that is protein centric, we can break up our protein intake to see results.”

You Can Also Supplement

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

You may even find that you can see an added benefit from BCAA supplementation during your workouts as leucine especially is so critical to stimulate muscle protein synthesis,” she says. “There can also be some benefit of breaking up your protein intake to keep a positive protein balance multiple times a day to promote better muscle growth.”

Tip 5: Do Mobility Work

Tip number five, do your mobility work. “We can see changes in our recovery and aches and pains can feel like they're adding up so much more as we get older. Too often we simply blame our age over recognizing the movement compensations and balances, overuse and overload that have been occurring for years that we haven't addressed. But whatever the reason, we can't ignore these issues if we wanna be able to train hard consistently to see result,” she says.

It Helps You Move Better and Recover Faster

Portrait of a good-looking cheerful middle-aged athletic woman with a dumbbell posing for the cameraShutterstock

Mobility work “is so key” because “it can help us move better and recover faster, even helping us better manage chronic inflammatory conditions that could fight our muscle gains so we can train consistently and challenge ourselves to build that lean muscle without proper recovery,” she says. “We end up training to a point of diminishing returns where we're just constantly beating our body down over allowing for proper recovery and growth. When we rest, we rebuild.”

Do 5 to 10 Minutes a Day

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

“We do this mobility work in every warmup so we can train to build that lean muscle more efficiently. You'll be surprised by how much even five to 10 minutes of mobility work a day helps you train harder without needing extra days off to recover,” she says.

Be Strategic with Meal Timing

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

“Tip number six, be strategic in your meal timing. I say this as a person who personally loves intermittent fasting as a meal timing. Fasting can backfire when gaining muscle is your goal, especially if you're a hard gainer,” she says. “And as we get older, we have to realize that fasting and fasted training may hinder us from gaining muscle. As in a fasted state, your muscle protein balance is negative. Basically, you break down more muscle than you build. So we put ourselves at greater risk for losing muscle the more we put ourselves in this negative protein balance. Not to mention when you train fasted, you don't necessarily have that readily available stored fuel. You need to truly push hard during a session and rebuild after you've created the muscle tissue damage.”

Eat a Pre-Workout Meal

Middle age caucasian sporty woman eating salad at home.Shutterstock

She recommends considering including a pre-workout meal with protein “to have amino acids readily available in your system, and even a carb source for immediate fuel to allow you to push harder in your sessions without fatigue,” she says. “Studies have found the resistance exercise combined with amino acid ingestion elicits the greatest anabolic response and may assist the elderly in producing a youthful muscle protein synthetic response. Provided sufficient protein is ingested following exercise. This post-workout protein consumption can even help you improve your recovery. So you can include more hard training sessions over the week.”

Tip 7: Stay Active on Recovery Days

Happy couple enjoy outdoor leisure activity together carrying and using a bike and laughing a lot. Love and friendship with mature man and woman in youthful lifestyle. Concept of joyful and excitementShutterstock

The final tip? “Stay active on your days off,” she says. “Recovery and rest days don't have to be do nothing days. And the more we can actually use these days to prep our body to move better during our training sessions, the better off we'll be. Include five to 10 minute mobility routines.”

Take a Walk

Mature Couple On Autumn Walk With LabradorShutterstock

One activity she recommends is going for a long walk. “Honestly, walking is one of the most underutilized tools we have to stay functionally stronger and improve our body composition even as we get older. Walking can help us avoid unwanted fat gain, keep our aerobic base strong, and even help us recover from previous training sessions without being catabolic to our muscle mass. Unlike more intense forms of steady state cardio, walking can also be a great way to destress and help our mind and body recover,” she explains.

Or, Do Other “Light Movement”

positive woman stretching outdoors preparing for exercise in sportswearShutterstock

“So as much as it can be hard to take a day off, your body needs it, your muscles repair and rebuild when you give them time to recover. But to stay active, don't be afraid to include light movement and mobility work on those days off. You may be surprised by how much even this light activity helps you sleep better,” she says.

Bottom Line: You Can Build Muscle at Any Age

Her final message? “We can and should focus on building muscle at any and every age. We are never too old to see results and our workout routine and diet should always be based on our needs and goals, meeting us where we're at currently, but our age,” she says. “That simple number should never determine what we can or can't do. We have to remember that if we wanna stay strong, it really is a case of use it or lose it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

FACT CHECKED BY Alek Korab
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.

If you believe you are “too old to gain muscle,” think again, says one fitness expert. Cori Lefkowith is the founder of Redefining Strength and is devoted to helping people get in shape no matter their age. “Stop lying to yourself. Stop giving yourself an excuse not to work hard and move forward. Because while our body needs and goals do change as we get older, and yes, it a hundred percent becomes harder to build and retain the muscle, we can still achieve fabulous results and build muscle at any and every age,” she says in one viral YouTube video, offering 7 tips on how to build muscle after 50.


Many People “Cling to Improper Dieting and Workout Practices” That Worked When They Were Younger

According to Lefkowith there might be a big mistake you are making. “The reason we don't see the results we want as we get older is because we cling to improper dieting and workout practices that we may have gotten away with when we were younger,” she says.

Instead, You Need to Adjust with Age

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free spaceShutterstock

“At every stage of life, we need to be adjusting our fueling and our training. Nothing works forever. Our body and lifestyle are constantly evolving and so should our diet and training habits meet us where we're at currently so we can always move forward and be functionally strong till a final day on this planet,” she says. “That's why I wanna share with you seven tips to maintain your lean muscle and even gain muscle as you get older.”

Tip 1: Use It Or Lose It

Tip number one is use it or lose it, says Lefkowith. “So often the reason we see more dramatic shifts in body composition and lose more muscle mass as we get older is because we've stopped doing what makes us fitter and stronger. We simply accept decline, and we use age as an excuse instead of finding ways to really challenge ourselves, things do get harder. We may feel more awkward with balance moves. We may feel like we even recover slower. We may even dislike coordination moves because they're uncomfortable. Even mainstream media has been telling people to stop doing what kept them strong in the first place, but if you don't use it, you'll lose it,” she says.

Do Moves That Challenge Your Coordination

Group of middle aged women doing abdominal exercise in gym.Shutterstock

“If you wanna keep your mind-body connection strong, which can lead to better muscle hypertrophy or muscle gains, you've gotta do moves that challenge your coordination,” she continues. “And if you not only wanna gain muscle, but stay functionally strong and avoid falls, you've gotta do those awkward balance moves. Use it or lose it. Keep challenging yourself and training those movement patterns in the gym so you move better in everyday life.”

Tip 2: Stop Dieting

Happy mature middle-aged couple cooking vegetable vegetarian salad together in the kitchen, helping in preparation of food meal. Family moments, domestic homemade foodShutterstock

“Tip number two, stop dieting,” she says. “Muscle helps keep our metabolic grade higher. It helps us burn more calories to rest and stay leaner. As we get older, we become less able to utilize protein as efficiently, making it even harder to build and retain lean muscle mass. But this is why it's even more key.”

Larger Caloric Deficits Will Make It Harder to Lose Weight and Keep It Off

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

If you continue aiming for “larger and larger calorie deficits” it “ultimately sabotages” results. “It leads to more muscle mass being lost in the process of us trying to lose weight, which only leads to metabolic adaptations and worse body composition. It leads to us actually making it harder on ourselves to lose the weight and keep it off. Plus the metabolic adaptations mean we burn even fewer calories at rest. This leads to us then slashing our calories lower and lower to try and keep losing, perpetuating the horrible weight gaining cycle as we get older,” she says.

Instead, Fuel Lean Muscle Mass

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

“Instead, we need to focus on fueling that lean muscle mass,” she says. “We need to focus on macros first in a very slight calorie deficit so we can help ourselves retain that lean muscle. Even as we wanna lose fat, we may even find we first need to retrain our body to eat more so we can build that lean muscle with a small calorie surplus before we even consider creating a slight deficit to lose.”

Tip 3: Do Moves That Challenge You

“Tip number three, do moves that challenge you,” she says. “Many of us have heard that strength training is key to gaining muscle, especially as we get older, and it is by challenging our muscles, we force them to rebuild and grow stronger. It's why we don't wanna fear heavy lifting as we get older.”

Lift Heavy

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“The key is recognizing what lifting heavy is. For us, it may mean body weight training starting out, especially if you haven't trained before or haven't trained consistently in a while, or maybe using resistance bands or dumbbells over barbells. The key is not fearing loads and truly challenging yourself instead of going lighter just because you've hit a certain age. Fitness is about ability, period. We always have to meet ourselves where we're at,” she continues.

Don’t Avoid “Awkward or Uncomfortable” Moves

Mature woman stretching her body.Shutterstock

“This also means we can't avoid awkward or uncomfortable moves that challenge our mind-body connection,” she says. “Neuromuscular efficiency or that ability to recruit muscles quickly and in the right sequences to perform movements is key to us moving well and even improving our reaction times and coordination in everyday life. Not to mention that ability to recruit muscles quickly, that muscle activation will also improve your muscle hypertrophy results. So if you wanna be able to gain more muscle, you wanna improve that mind-body connection with moves that challenge your balance and your coordination while also challenging yourself with loads.”

Tip 4: Increase Protein Portions

Grilled chicken breasts and vegetablesShutterstock

“Tip number four, increase your protein portions per meal,” she recommends. “As we get older, we can develop anabolic resistance and we are less able to utilize protein as efficiently. This means we actually need to increase our protein intake, especially when we're training hard and lifting to build muscle because our muscles don't respond by increasing muscle protein synthesis in the same ways when we're younger.”

20 to 30 Grams of Protein Per Meal Is Key

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

“Increasing a portion of 20 grams of protein to 30 may be super key,” she suggests. “And if we're training harder, you may see an even better benefit from 40 grams, especially after a hard training session.”

Divide Protein Throughout the Day

Healthy senior woman smiling happily while holding a wholesome buddha bowl. Mature woman serving herself a delicious vegan meal at home. Woman taking care of her aging body with a plant-based diet.Shutterstock

“The reason I don't just say increased protein intake overall is because as we get older, we can also often see a decline in our appetite. This decline in appetite can be purely age related, but it can also be based on how we fueled in the past to try and lose weight with more extreme deficits. It can also be hard to eat a ton of protein in one sitting because it can make us feel fuller,” she says. “By increasing our intake, each meal over trying to get in a ton of protein at one meal, and even adding in a pre and post-workout snack that is protein centric, we can break up our protein intake to see results.”

You Can Also Supplement

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

You may even find that you can see an added benefit from BCAA supplementation during your workouts as leucine especially is so critical to stimulate muscle protein synthesis,” she says. “There can also be some benefit of breaking up your protein intake to keep a positive protein balance multiple times a day to promote better muscle growth.”

Tip 5: Do Mobility Work

Tip number five, do your mobility work. “We can see changes in our recovery and aches and pains can feel like they're adding up so much more as we get older. Too often we simply blame our age over recognizing the movement compensations and balances, overuse and overload that have been occurring for years that we haven't addressed. But whatever the reason, we can't ignore these issues if we wanna be able to train hard consistently to see result,” she says.

It Helps You Move Better and Recover Faster

Portrait of a good-looking cheerful middle-aged athletic woman with a dumbbell posing for the cameraShutterstock

Mobility work “is so key” because “it can help us move better and recover faster, even helping us better manage chronic inflammatory conditions that could fight our muscle gains so we can train consistently and challenge ourselves to build that lean muscle without proper recovery,” she says. “We end up training to a point of diminishing returns where we're just constantly beating our body down over allowing for proper recovery and growth. When we rest, we rebuild.”

Do 5 to 10 Minutes a Day

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

“We do this mobility work in every warmup so we can train to build that lean muscle more efficiently. You'll be surprised by how much even five to 10 minutes of mobility work a day helps you train harder without needing extra days off to recover,” she says.

Be Strategic with Meal Timing

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

“Tip number six, be strategic in your meal timing. I say this as a person who personally loves intermittent fasting as a meal timing. Fasting can backfire when gaining muscle is your goal, especially if you're a hard gainer,” she says. “And as we get older, we have to realize that fasting and fasted training may hinder us from gaining muscle. As in a fasted state, your muscle protein balance is negative. Basically, you break down more muscle than you build. So we put ourselves at greater risk for losing muscle the more we put ourselves in this negative protein balance. Not to mention when you train fasted, you don't necessarily have that readily available stored fuel. You need to truly push hard during a session and rebuild after you've created the muscle tissue damage.”

Eat a Pre-Workout Meal

Middle age caucasian sporty woman eating salad at home.Shutterstock

She recommends considering including a pre-workout meal with protein “to have amino acids readily available in your system, and even a carb source for immediate fuel to allow you to push harder in your sessions without fatigue,” she says. “Studies have found the resistance exercise combined with amino acid ingestion elicits the greatest anabolic response and may assist the elderly in producing a youthful muscle protein synthetic response. Provided sufficient protein is ingested following exercise. This post-workout protein consumption can even help you improve your recovery. So you can include more hard training sessions over the week.”

Tip 7: Stay Active on Recovery Days

Happy couple enjoy outdoor leisure activity together carrying and using a bike and laughing a lot. Love and friendship with mature man and woman in youthful lifestyle. Concept of joyful and excitementShutterstock

The final tip? “Stay active on your days off,” she says. “Recovery and rest days don't have to be do nothing days. And the more we can actually use these days to prep our body to move better during our training sessions, the better off we'll be. Include five to 10 minute mobility routines.”

Take a Walk

Mature Couple On Autumn Walk With LabradorShutterstock

One activity she recommends is going for a long walk. “Honestly, walking is one of the most underutilized tools we have to stay functionally stronger and improve our body composition even as we get older. Walking can help us avoid unwanted fat gain, keep our aerobic base strong, and even help us recover from previous training sessions without being catabolic to our muscle mass. Unlike more intense forms of steady state cardio, walking can also be a great way to destress and help our mind and body recover,” she explains.

Or, Do Other “Light Movement”

positive woman stretching outdoors preparing for exercise in sportswearShutterstock

“So as much as it can be hard to take a day off, your body needs it, your muscles repair and rebuild when you give them time to recover. But to stay active, don't be afraid to include light movement and mobility work on those days off. You may be surprised by how much even this light activity helps you sleep better,” she says.

Bottom Line: You Can Build Muscle at Any Age

Her final message? “We can and should focus on building muscle at any and every age. We are never too old to see results and our workout routine and diet should always be based on our needs and goals, meeting us where we're at currently, but our age,” she says. “That simple number should never determine what we can or can't do. We have to remember that if we wanna stay strong, it really is a case of use it or lose it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ever wondered what actually happens to your muscles as you age? The numbers are alarming: after age 30, you lose between 3% to 5% of your muscle mass every decade, with most people losing about 30% during their lifetime, according to Dr. Thomas W. Storer, director of the exercise physiology lab at Brigham and Women's Hospital. But here's the good news - you can prevent and even reverse this loss with four science-backed strategies.


"Skeletal muscle is the organ of longevity," explains Dr. Gabrielle Lyon, physician and author of "Forever Strong." In a revealing conversation on The Doctor's Farmacy with Dr. Mark Hyman, she shares exactly how to maintain your muscle mass at any age. "The health and trajectory of how we age and how we live is directly related to the health of our skeletal muscle."

Why Your Muscles Matter More Than You Think

"The health and trajectory of how we age and how we live is directly related to the health of our skeletal muscle," explains Dr. Lyon. Making up 40% of your body weight, muscle tissue isn't just for movement - it's a crucial metabolic organ that influences everything from blood sugar control to brain health.

The Hidden Dangers of Inactive Muscles

"There's no such thing as healthy sedentary skeletal muscle," warns Dr. Lyon. She explains that inactive muscles become "like a swamp," leading to metabolic dysfunction. Warning signs of unhealthy muscles include high triglycerides, high insulin, high A1C, high blood sugar, and inflammation.

The Metabolic Powerhouse

Dr. Lyon emphasizes that muscle is "the primary site for glucose disposal." As Dr. Hyman adds, "That's why exercising helps with insulin resistance and diabetes and blood sugar control because it sort of basically sucks up all the glucose."

The Brain-Muscle Connection You Never Knew About

"Contracting skeletal muscle releases irisin and BDNF, which is miracle growth for the brain," explains Dr. Hyman. This connection helps explain why exercise reduces the risk of Alzheimer's and improves cognitive function.

Myokines Are Your Muscle Messengers

"These myokines are peptide hormones released by exercising skeletal muscle based on the duration and intensity of training," Dr. Lyon explains. They help regulate metabolism, reduce inflammation, and even boost brain function. Unlike inflammatory cytokines from immune cells, muscle-derived molecules tend to have anti-inflammatory effects.

The Right Way to Exercise for Muscle Health

"The only way to do it wrong is to not do it," emphasizes Dr. Lyon. She recommends:

  • Full-body resistance training 2-3 times per week
  • Sessions lasting about 45 minutes
  • Focus on compound movements
  • Training to near fatigue
  • Using machines for better form (what she calls "high ground training").

Dr. Storer recommends "8 to 10 exercises that target all the major muscle groups" with "sets of 12 to 15 reps."

High Ground Training

Dr. Lyon introduces the concept of "high ground training," explaining that using supported positions and machines can actually help you target muscles more effectively. "When you increase contact, you are now training the muscle with the intensity," she explains.

RELATED: This Woman Lost 13 Pounds at 40 By Completely Changing 3 Exercise Habits

The Protein Factor: Eating for Muscle Health

Proper nutrition is crucial for muscle maintenance. Dr. Lyon recommends:

  • 0.7-1.0 grams of protein per pound of ideal body weight daily
  • 30-50 grams of protein at your first meal
  • Protein intake within 30-60 minutes post-exercise (for older adults)
  • Even protein distribution throughout the day.

Timing Your Meals for Maximum Muscle Benefit

"That first meal of the day is critical because you're coming out of an overnight fast," Dr. Lyon emphasizes. She explains that morning protein intake combined with reduced carbohydrates and exercise creates "a fantastic synergistic effect."

Plant vs. Animal Protein

While both sources can work, Dr. Lyon notes that plant proteins may require about 30% more total intake to achieve the same benefits as animal protein. "If you are older and you are not highly active, then if your idea is to eat whole foods from plant-based proteins, you have to watch total calories and carbohydrates," she cautions.

Overcoming Age-Related Challenges

"Anabolic resistance" makes it harder to build muscle as we age, but Dr. Lyon explains how to overcome this: "How do we make your skeletal muscle respond like younger skeletal muscle? You do that by resistance training and the synergistic influence of amino acids."

Warning Signs of Muscle Problems

Dr. Lyon identifies several key indicators of poor muscle health:

  • High triglycerides
  • High insulin levels
  • Elevated A1C
  • High blood sugar
  • Small LDL particles
  • Chronic inflammation.

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

It's Never Too Late to Start

When Dr. Hyman asked if it was too late for him to start at age 59, Dr. Lyon responded emphatically: "The only time it's late to start is if you don't start." She shares the example of Dr. Hyman's father making significant gains at age 89 after starting resistance training.

"If you fail to do these very practical things," warns Dr. Lyon, "you will find as you age, the practicality of your life becomes impossible."

Dr. Hyman notes, "Your muscle's not just a bunch of tissue dragging your skeleton around - it's a very dynamic organ and probably the biggest organ in our body." Taking care of it isn't optional; it's essential for healthy aging. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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.

Cori Lefkowith of Redefining Strength is a fitness expert and social media influencer whose mission is to help with “building habits that seamlessly become a part of your lifestyle, ultimately reshaping your identity,” she writes in her bio. In a new post, she blasts the fallacy that “I am too old to gain muscle,” she says. “Stop lying to yourself. Stop giving yourself an excuse not to work hard and move forward. Because while our body needs and goals do change as we get older, and yes, it a hundred percent becomes harder to build and retain the muscle, we can still achieve fabulous results and build muscle at any and every age,” she says.


What Worked When You Were Younger Won’t Work When You Are Older

“The reason we don't see the results we want as we get older is because we cling to improper dieting and workout practices that we may have gotten away with when we were younger. But at every stage of life, we need to be adjusting our fueling and our training. Nothing works forever,” she says in the video.

Diet and Training Should Evolve

Beautiful blonde middle age woman doing weights exercises with dumbbells outdoors, sunny summer evening. Healthy active lifestyle, body consciousShutterstock

“Our body and lifestyle are constantly evolving, and so should our diet and training habits,” she continues, “to meet us where we're currently so we can always move forward and be functionally strong till the final day on this planet. That's why I wanna share with you seven tips to maintain your lean muscle and even gain muscle as you get older.”

Tip 1: Use It Or Lose It

woman lifting weights outdoor. Attractive woman working with dumbbells. Fitness woman exercising with small weights in mountain at sunlightShutterstock

Tip number one is to use it or lose it. “So often, the reason we see more dramatic shifts in body composition and lose more muscle mass as we get older is because we've stopped doing what makes us fitter and stronger. We simply accept decline, and we use age as an excuse. Instead of finding ways to challenge ourselves, things get harder. We may feel more awkward with balance moves. We may feel like we even recover slower. We may even dislike coordination moves because they're uncomfortable. Even mainstream media has been telling people to stop doing what kept them strong in the first place, but if you don't use it, you'll lose it,” she says.

Do Moves That Challenge Your Coordination

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“If you wanna keep your mind-body connection strong, which can lead to better muscle hypertrophy or muscle gains, you've gotta do moves that challenge your coordination. And if you not only wanna gain muscle but stay functionally strong and avoid falls, you have to do those awkward balance moves. Use it or lose it. Keep challenging yourself and training those movement patterns in the gym, so you move better in everyday life,” she says.

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

Tip 2: Stop Dieting

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Tip number two: stop dieting. “Muscle helps keep our metabolic grade higher. It helps us burn more calories at rest and stay leaner. As we get older, we become less able to utilize protein as efficiently, making it even harder to build and retain lean muscle mass. But this is why it's even more key. We stop dieting in extreme deficits,” she explains.

Don’t Continue Cutting Calories

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“While it can feel harder and harder to lose any weight we've gained, so we feel like we need to turn to larger and larger calorie deficits. This ultimately sabotages our results. It leads to more muscle mass being lost in the process of us trying to lose weight, which only leads to metabolic adaptations and worse body composition,” she says.

It Makes It Harder to Lose Weight

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“It leads to us actually making it harder on ourselves to lose the weight and keep it off. Plus, metabolic adaptations mean we burn even fewer calories when we are at rest. This leads to us then slashing our calories lower and lower to try and keep losing, perpetuating the horrible weight-gaining cycle as we get older,” she says.

Work on Fueling Lean Muscle Mass

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Instead, you should “focus on fueling” that lean muscle mass. “We need to focus on macros first in a very slight calorie deficit so we can help ourselves retain that lean muscle. Even as we wanna lose fat, we may even find we first need to retrain our body to eat more so we can build that lean muscle with a small calorie surplus before we even consider creating a slight deficit to lose,” she explains.

Tip 3: Do Moves That Challenge You

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Tip number three: do moves that challenge you. “Many of us have heard that strength training is key to gaining muscle, especially as we get older, and it is by challenging our muscles we force them to rebuild and grow stronger. It's why we don't wanna fear heavy lifting as we get older,” she says.

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

Start Lifting

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The key is recognizing what lifting heavy is. “For us, it may mean body weight training starting out, especially if you haven't trained before or haven't trained consistently in a while, or maybe using resistance bands or dumbbells over barbells. The key is not fearing loads and truly challenging yourself instead of going lighter just because you've hit a certain age. Fitness is about ability, period. We always have to meet ourselves where we're at,” she says.

Don’t Avoid “Awkward or Uncomfortable” Moves

“This also means we can't avoid awkward or uncomfortable moves that challenge our mind-body connection. Neuromuscular efficiency, or the ability to recruit muscles quickly and in the right sequences to perform movements, is key to us moving well and improving our reaction times and coordination in everyday life. Not to mention that the ability to recruit muscles quickly and muscle activation will also improve your muscle hypertrophy results,” she says.

Improve the Mind-Body Connection

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“So if you wanna be able to gain more muscle, you wanna improve that mind-body connection with moves that challenge your balance and your coordination while also challenging yourself with loads,” she adds.

Tip 4: Increase Your Protein Portions Per Each Meal

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Tip number four: increase your protein portions per meal. “As we get older, we can develop anabolic resistance, and we are less able to utilize protein efficiently. This means we actually need to increase our protein intake, especially when we're training hard and lifting to build muscle because our muscles don't respond by increasing muscle protein synthesis in the same ways when we're younger,” she says.

Aim for 20 to 30 Grams Per Meal

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“Increasing a portion of 20 grams of protein to 30 may be super key, and if we're training harder, you may see an even better benefit from 40 grams, especially after a hard training session,” she says. “However, the reason I don't just say increased protein intake overall is because as we get older, we can also often see a decline in our appetite.”

It Can Be Hard to Eat a Lot of Protein in One Sitting

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“This decline in appetite can be purely age-related, but it can also be based on how we fueled in the past to try and lose weight with more extreme deficits. It can also be hard to eat a ton of protein in one sitting because it can make us feel fuller,” she says.

RELATED:20 Superfoods for People Over 50

Breaking Up Protein Intake Will Help You See Results

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“By increasing our intake each meal over trying to get in a ton of protein at one meal, and even adding in a pre and post-workout snack that is protein-centric, we can break up our protein intake to see results,” she says. “You may even find that you can see an added benefit from BCAA supplementation during your workouts as leucine is especially critical to stimulating muscle protein synthesis. There can also be some benefit of breaking up your protein intake to keep a positive protein balance multiple times a day to promote better muscle growth.”

Tip 5: Do Mobility Work

Tip number five: do your mobility work. “We can see changes in our recovery, and aches and pains can feel like they're adding up so much more as we get older. Too often, we simply blame our age for over-recognizing the movement compensations and balances, overuse, and overload that have been occurring for years and that we haven't addressed. But whatever the reason, we can't ignore these issues if we wanna be able to train hard consistently to see results,” she says.

Mobility Work Will Help You Move Better and Recover Faster

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Mobility work “can help us move better and recover faster, even helping us better manage chronic inflammatory conditions that could fight our muscle gains so we can train consistently and challenge ourselves to build that lean muscle without proper recovery,” she says. “We end up training to a point of diminishing returns where we're just constantly beating our body down over allowing for proper recovery and growth.”

When We Rest, We Rebuild

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“When we rest, we rebuild,” she says. “We do this mobility work in every warm up so we can train to build that lean muscle more efficiently. You'll be surprised by how much even five to 10 minutes of mobility work a day helps you train harder without needing extra days off to recover.”

6. Be Strategic in Your Meal Timing

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Tip number six: be strategic in your meal timing. “I say this as a person who personally loves intermittent fasting as a meal timing. Fasting can backfire when gaining muscle is your goal, especially if you're a hard gainer. And as we get older, we have to realize that fasting and fasting training may hinder us from gaining muscle. As in a fasted state, your muscle protein balance is negative. Basically, you break down more muscle than you build,” she says.

Don’t Train Fasted

“So we put ourselves at greater risk for losing muscle the more we put ourselves in this negative protein balance. Not to mention, when you train fasted you don't necessarily have that readily available stored fuel. You need to truly push hard during a session and rebuild after you've created the muscle tissue damage,” she says.

Consider a Pre-Workout Meal

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“So consider including a pre-workout meal with protein to have amino acids readily available in your system, and even a carb source for immediate fuel to allow you to push harder in your sessions without fatigue,” she says. “Studies have found the resistance exercise combined with amino acid ingestion elicits the greatest anabolic response. It may assist the elderly in producing a youthful muscle protein synthetic response, provided sufficient protein is ingested following exercise. This post-workout protein consumption can even help you improve your recovery. So you can include more hard training sessions over the week.”

Tip 7: Stay Active on Recovery Days

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Tip number seven: stay active on your days off recovery. “And rest days don't have to be do-nothing days. And the more we can actually use these days to prep our body to move better during our training sessions, the better off we'll be,” she says.

RELATED: 10 Swimming Tips to Lose 45 Pounds Like I Did

Walk or Do Mobility Exercises

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She recommends including five to 10-minute mobility routines or going for a long walk. “Honestly, walking is one of the most underutilized tools we have to save functionally stronger and improve our body composition even as we get older. Walking can help us avoid unwanted fat gain, keep our aerobic base strong, and even help us recover from previous training sessions without being catabolic to our muscle mass, she says. “Unlike more intense forms of steady state cardio, walking can also be a great way to de-stress and help our mind and body recover. So, as much as it can be hard to take a day off, your body needs it. Your muscles repair and rebuild when you give them time to recover. But to stay active, don't be afraid to include light movement and mobility work on those days off. You may be surprised by how much even this light activity helps you sleep better.”

Bottom Line: You Can Build Muscle Mass at Any Age

“We can and should focus on building muscle at any and every age. We are never too old to see results, and our workout routine and diet should always be based on our needs and goals, meeting us where we are currently and our age. That simple number should never determine what we can or can't do. We have to remember that if we want to stay strong, it really is a case of use it or lose it. So use these seven tips to help you feel lean, strong, and fabulous till your final day on this planet,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Are you in your fifties and struggling to get back into shape? Gary Walker is an over 50 “muscle building expert” and one of the founders of Live Anabolic. In one of his viral videos he reveals “3 of the best tips for getting back in shape after 50.”


It Is Possible, He Says

“I want you to know that it is possible to get in shape at 50 years old. It doesn’t matter if you have been in shape in the past or not,” he explains in the accompanying post.

First, Focus on Your Mindset

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The first thing you want to focus on is your mindset, says Walker. “To get in shape over 50, you need to have a realistic mindset. If you’ve been out of shape for the past 10 or more years, it is going to take more than just 8-12 weeks for great results. You want to at least get started and make gradual progress to get back in shape at 50 years old,” he says.

Next, Make Specific Goals

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Next, make specific goals for what you want to get out of it. “Do you want to build muscle? Or is your main goal to just focus on getting into shape after 50? Be clear about what your goals are, and once you’re clear on what they are, put a plan in place and focus on it. This is how to get back in shape at 50. Have a positive mindset and believe in yourself to get back in shape after 50,” he says.

Tip 1: Establish Better Eating Habits

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The first tip for how to get back in shape at 50 years old is to establish better eating habits. “That is the key, regardless of your age for getting into shape after 50. When starting out, your metabolism is probably slower and you might have less muscle mass,” he says.

Nutrition Is Key

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“With your nutrition, you want to make sure you are getting good quality micro-nutrients, vitamins, and minerals. But also make sure that you are not eating carbs every single day. I am not saying don’t eat carbs. I am saying just not to eat them every single day for help in getting in shape over 50,” he says.

Eat Complex Carbs on Strength Training Days

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Complex carbs “are great to have on days you do strength training,” he says. “This will help you in getting back in shape after 50.”

RELATED: I Lost 120 Pounds, and These 5 Major Habits Help Me to Stay in the Best Shape of My Life

On Other Days, Opt for Fibrous Carbs

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“Now if you have an off day, then get all of your carbs from your fibrous carbs,” he recommends. “Fibrous carbs should be an everyday carb, and combine them with essential fats. The only thing you will be cycling is the carbs. This will help for how to get back in shape after 50. That is the first tip for how to get back in shape at 50. Getting into shape after 50 can be easy, just focus on your goals and making progress.”

Tip 2: Prioritize Sleep

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Tip number two is “very important and easily overlooked,” he says. “You need to prioritize sleep. You need to get 7-9 hours of sleep every night. It is very important, especially as we get older.”

Sleep Is Great for Growth Hormones and Appetite Control

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“Sleep helps you recover and releases those growth hormones, which will help with getting back in shape at 50 years old. It is also great for appetite control,” he says.

RELATED: Top 11 Best Breakfast Foods You Should Eat Every Day to Lose Weight

Tip 3: Do Resistance Training

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“The last tip for how to get in shape at 50 is to follow a resistance training plan that is built around compound lifts,” he says. “Compound lifts give you a bigger bang for your buck. It also very important to make sure that you focus on your form when doing the compound exercises for how to get in shape at 50.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Worried about losing your strength and energy as you get older? Dr. Vonda Wright, a top orthopedic surgeon and researcher, has good news for you. Her work is changing how we think about aging and staying fit. In a chat with Steven Bartlett on “The Diary Of A CEO” podcast, Dr. Wright shared some surprising tips for burning fat and staying healthy as we age. Read on to discover proven strategies that can help you burn fat more effectively and improve your overall health, no matter your age.


The 30-Second Fat-Burning Secret

In the podcast episode, Dr. Wright reveals a quick way to burn fat that works better than long runs. She says, "You only have to do that for 30 seconds. That will burn 40% more fat than even high-intensity interval training." Here's how it works:

"When I'm done with that because that's good for my cardiovascular base, I punch it up to 11, and I go as hard as I can because I'm not very tall, and I don't want to fly off the back of the treadmill, but my heart rate goes up to about 186, and I keep it there for 30 seconds. What that does, that will burn 40% more fat than just even high-intensity interval training, which is done at about 80%."

Try this twice a week: sprint as hard as you can for 30 seconds, then rest for 2-3 minutes. Repeat a few times.

Stay Strong as You Age

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Getting older doesn't mean you have to get weaker. Dr. Wright's research shows we can stay strong for longer than we think. She states, "We have no excuse until our mid-seventies for slowing down." In fact, "if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

The FACE of Healthy Aging

Dr. Wright uses the word FACE to help us remember four key things for staying healthy:

F - Flexibility and stretching

A - Aerobic exercise

C - Carry weights (strength training)

E - Equilibrium and balance

She says, "There are four components that we should try to find time for. Number one is flexibility and dynamic stretching... A is aerobic... C is this weightlifting we talked about... E is equilibrium and balance."

Why Muscle Matters

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Keeping your muscles strong is super important as you age. Dr. Wright explains, "We know from other people's studies that lifting weights consistently infers a 20-year advantage, such that if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

This is especially true for women going through menopause. Dr. Wright says, "We know that without estrogen, we can lose two to 3% of our muscle mass, and rapidly during this period, we have estrogen is an anabolic steroid. It's made for muscle building through the mTOR system."

Her advice? "We must lift as heavy as our bones will let us."

Boost Your Metabolism with Strength Training

WebMD supports Dr. Wright's focus on strength training: "To boost your metabolism, try strength training and lifting weights. Building muscle mass also helps your body burn more calories, so you don't convert them to fat as easily."

Eat Right to Age Right

What you eat matters, too. Dr. Wright suggests eating "one gram of protein per ideal body pound" and avoiding sugar. She warns, "Sugar is a huge inflammatory which increases your arthritis pain." Don't forget fiber: "30 grams of fiber, so that just means complex carbs. Your microbiome needs fiber."

RELATED:I Lost 22 Pounds in 3 Months and Feel Amazing With These 17 Hacks

The Importance of Protein as You Age

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Alex Oskian, a registered dietitian, agrees with Dr. Wright on the importance of protein, "As you age, you require more protein to build or maintain muscle. A good rule of thumb is to include a protein food (animal or plant-based source of protein) at all meals and snacks."

Stay Above the Frailty Line

Dr. Wright talks about something called VO2 max and the "frailty line". She explains, "Fragility means you get older, slower, weaker, you lose your functional capacity. 25% of all people are frail and unable to live independently by the time they're 85, not on my watch."

To avoid this, try VO2 max training: "It's four minutes as hard as you can go, torture, and then you recover for four minutes, only four minutes, and then four minutes as hard as you can go."

Watch Your Weight for Joint Health

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Extra weight can really hurt your joints. Dr. Wright explains it this way: "If you gain one pound, this rock is one pound, you would think that this is all the amount of pressure you're going to feel. But because of the mechanics, what you actually feel is the weight of these bricks, which is nine pounds."

So, losing even a little weight can make a big difference for your joints.

The Power of Hydration

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The National Council on Aging (NCOA) underlines the importance of staying hydrated: "Some evidence suggests that drinking water before a meal can curb your appetite to help with portion control."

RELATED: 10 Daily Routines That Helped Me Shed 80 Pounds After 50

Women and Menopause: What to Know

For women going through menopause, Dr. Wright has some important info: "80% of all women going through perimenopause, we'll experience what the term we've coined the musculoskeletal syndrome of menopause."

This can affect your muscles, bones, and joints. But with the right exercise and diet, you can stay strong and healthy.

The Role of Hormones in Weight Management

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Sarah Hormachea, a registered dietitian, speaking to the National Council of Ageing, says: "Female hormones like estrogen play a significant role in weight maintenance and boosting metabolism. As estrogen levels decline during menopause, the challenges of weight loss can intensify."

The Importance of Regular Check-ups

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Regular medical check-ups are crucial for tailoring your weight loss approach, especially as you age. They can help you monitor your overall health and adjust your strategies as needed.

RELATED: Jordyn Ray in 2-Piece Workout Gear Shares 4 Mistakes She Stopped Doing to Lose 20 Pounds

Focus on Sustainable Changes

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Dr. Phyllis Pobee, a family medicine physician, offers this encouraging advice: "You're not just losing pounds—you're gaining life. Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations."

By following Dr. Wright's advice on quick sprints, strength training, eating right, and staying active, along with the additional tips from other experts, you can burn fat faster and stay healthy as you get older. It's never too late to start taking care of yourself! And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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

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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

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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

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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

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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

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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.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

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.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

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.

RELATED:20 Superfoods for People Over 50

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.”

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

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.

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

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.

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

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.