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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.

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

Japan-based fitness coach's reveals habits for youth and vitality after 60

FACT CHECKED BY Christopher Roback
Mark_Dean_Edwards7
Mark Edwards
FACT CHECKED BY Christopher Roback

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

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

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

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

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

Open fridge full of fresh fruits and vegetables, vegetarian food healthy food background, greenery, organic nutrition, health care, dieting concept.Shutterstock

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

cheese buerger with fries on a wooden plate at a restaurantShutterstock

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

Handsome Happy Young Arab Guy Waking Up In The Morning, Sitting On Bed And Stretching After Good Sleep, Smiling Millennial Middle Eastern Man Having Good Mood, Enjoying Start Of New Day, Copy SpaceShutterstock

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

Smart watch, hand and man or runner outdoor for morning cardio, exercise and training for marathon or race. Male athlete, wristwatch or stopwatch to track progress for workout or wellness and health.Shutterstock

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

A male athlete, a view from back, runs in morning on a run on stairs, in summer in city. Sportswear T-shirt shorts. Fitness, youth lifestyle, healthy lifestyle in the city. Free space for textShutterstock

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

Pensive concentrated man in sportswear doing lunges, stretching, while having workout on pier, near the sea. Outdoors.Shutterstock

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

Woman with cup of beverage reading book at table, closeupShutterstock

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

Man hand writes with a pen on a white sheet of paper, night dark backgroundShutterstock

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

Friends playing cornhole at a summer party in the parkShutterstock

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

still life painters art supplies with pencils paintShutterstock

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

Mark_Dean_Edwards2minimalist_mark/Instagram

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.

More For You

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

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

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

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

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

Open fridge full of fresh fruits and vegetables, vegetarian food healthy food background, greenery, organic nutrition, health care, dieting concept.Shutterstock

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

cheese buerger with fries on a wooden plate at a restaurantShutterstock

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

Handsome Happy Young Arab Guy Waking Up In The Morning, Sitting On Bed And Stretching After Good Sleep, Smiling Millennial Middle Eastern Man Having Good Mood, Enjoying Start Of New Day, Copy SpaceShutterstock

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

Smart watch, hand and man or runner outdoor for morning cardio, exercise and training for marathon or race. Male athlete, wristwatch or stopwatch to track progress for workout or wellness and health.Shutterstock

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

A male athlete, a view from back, runs in morning on a run on stairs, in summer in city. Sportswear T-shirt shorts. Fitness, youth lifestyle, healthy lifestyle in the city. Free space for textShutterstock

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

Pensive concentrated man in sportswear doing lunges, stretching, while having workout on pier, near the sea. Outdoors.Shutterstock

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.

Ilene Block silverandstrong
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Don’t let age be the excuse that keeps you from losing weight. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. In a new post, she reveals exactly what she does to look and feel so great at her age: “5 reasons I look fitter than most people at 65,” she writes.

“It’s not good genes or luck or some ‘secret formula’ - it’s daily habits that keep me looking fit, strong, healthy and youthful,” she writes in the post. “The best news? You can adopt these habits and live your best life at any age!” She then reveals precisely what she does.

She Eats Lots of Protein

The first thing she does is eat a protein-rich diet every day. “I spent decades yo-yo dieting and eating as little as possible to be skinny. I learned at 61 the power of macro based nutrition and now eat to fuel my body to be fit, strong and healthy,” she says.

RELATED:20 Superfoods for People Over 50

She Hydrates

Next, she drinks 100 ounces of water daily. “Drinking plenty of water daily is essential for hydration, digestion, joint lubrication, and muscle function, especially for women over 50 who are active,” she says.

She Walks 8,000 Steps Per Day

She also gets her steps in — 8,000 to be exact. “Walking supports heart health, improves mobility, and helps maintain a healthy metabolism. It strengthens bones, and enhances mood, making it an effective and accessible way to stay active and independent,” she writes

She Lifts Heavy Weights

She also lifts heavy weights five days a week. “Lifting weights builds and maintains muscle mass, improves bone density, and boosts metabolism, which is key for longevity and independence,” she says.

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

She Keeps Her Mind Engaged and Challenged

Another habit: Keeping her mind engaged and challenged. “Keeping your mind active improves cognitive function, reduces the risk of dementia, enhances memory, and supports overall mental well-being for a sharper, more fulfilling life,” she says.

Here’s How to Approach Changes

“You can make these changes at any age,” she continues. “Pick one place to start and remember these mantras.” The first is “consistency, not perfection,” followed by “discipline, not motivation,” and finally, “comparison is the thief of joy.” 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.

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.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

YouTube health and lifestyle influencer Candi Randolph (Inspire My Style) is in her mid-60s and in the best shape of her life—and she says you can do it, too. Randolph is passionate about women in their 50s and 60s thriving, not just health and fitness-wise but in overall wellness and quality of life. “Fitness after 60 is a commitment,” she says. “It doesn't happen by chance, nor does it happen automatically. You have to make it happen for yourself, my friend. Work within any limitations that you may have. Make sure you follow any doctor's instructions that you are under the care of, and be wise and smart about what you do. But just remember, you are never too old to stay in shape.” Here’s how she does it.


The Joy of Walking Every Day

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

Randolph loves getting her steps outdoors. “Walking outdoors is always my first choice when it's possible. And I aim to walk about 7,500 steps just about every day, more if I can. It's a daily activity for me, and it really is part of my self-care because it helps me to feel like, well, me.”

Walking Inside Home

Elder family hikers pair fun stroll. Two happy old sportsman enjoy romantic date. Old sporty couple nordic walk poles green nature forest park. Elderly people fit workout. Old grandparents joy smile.Shutterstock

Staying active throughout the day is crucial, and that’s aside from any structured exercise routine. “I manage to get in 7-10,000 steps almost every day without leaving my home,” Randolph says. “There's a lot of places you can walk inside your home, even if it's small. I don't live in a big home, but I managed to do that. So getting steps in and keeping your body active are important.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Healthy Diet

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Randolph makes a point to eat a healthy, balanced diet that adequately fuels her workouts—but admits it takes discipline. “If in my sixties I allowed myself to indulge every time I felt like it, I probably wouldn't fit behind this desk,” she says. “So there is discipline involved for sure. I don't deprive myself of any of the foods and things that I like, but I am careful to balance proteins, fats, and carbs pretty much every day. It's the way I eat.”

Positive Routines

Taking care of your mind is also important. “How we feed our mind and our spirit and how we go through our day makes a difference as well,” she says. “Having routines that keep us moving forward in a positive direction, like a morning routine or even evening routine before we go to bed, things like that, that we make a part of our life are all essential components of fitness and a healthy lifestyle as we get older.”

Low-Impact Exercises

Positive mature woman doing aerobics exercises with group of people in dance centerShutterstock

Randolph recommends low-impact exercises to stay strong and independent. “There are plenty of low impact aerobics type exercises that can be done that a relatively healthy person in their sixties and seventies can accomplish,” she says. “You can accomplish so much towards keeping your body strong without using any weights at all. You use your own body weight. My focus is not on seeing how big my muscles can get, but keeping them firm and strong so that I can do the daily tasks that I want to do.”

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

Functional Fitness

Smiling senior woman making squat exercise at home, active sporty elderly lady training on her yoga mat, smiling during fitness workout in her airy, well-lit living room, copy spaceShutterstock

Randolph’s goals are to be able to lift and play with her grandchildren with ease, so she focuses on functional fitness and balance. “Functional fitness is doing exercises that include several different body movements that would mimic things like bending down to pick up a bag of groceries off the floor or picking something up off the floor and then putting it up on a shelf or into a cabinet, maybe bending down to tie a shoe,” she says.

Stationary Bike

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Getting your heart rate up is important, Randolph says. “Other types of similar exercise would be biking, whether it's a stationary bike or a bicycle outside strength training, keeping our muscles strong, low impact aerobics, getting our heart rate moving without jumping all around. And then as part of strength training exercises that include functional fitness and balance so that we can move around as we need to in our daily activities without hurting ourselves.”

Crunches and Glute Bridges

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“Moving floor exercises are one type of strength training that we can do, and I aim to get in my strength training exercises several times a week,” Randolph says. “So here's just a couple of examples. I've been doing crunches and glute bridges for years, and they really help me stay strong and relatively fit. It really is amazing what you can accomplish by using just your body weight.”

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

Inspirational Words

Randolph emphasizes how important it is to take charge of your health. My commitment to living a healthy lifestyle really is at the top or the forefront of my daily activities because if I don't take care of myself, no one else is going to do it for me,” she says. “There are several essentials to a healthy lifestyle. Exercise is one of them. Certainly eating well, eating balanced meals, getting the right nutrients for our bodies that are getting older, self-care, giving our body, mind, and heart the regular care they need to keep us positive and motivated every day.” 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

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

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

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

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

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

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

Group of senior women at bar cafeteria enjoying breakfast drinking coffee and eating croissant - Life style concept - Mature female having fun at bistrò cafe and sharing time togetherShutterstock

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

Cheerful senior friends exercising in park. Women in sportive clothes stretching on cloudy day. Sport, friendship conceptShutterstock

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
Shutterstock
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)

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.Shutterstock

"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

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

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

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.​23. ChickpeasShutterstock

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

Close up of green tea being poured from teapot into cupShutterstock

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.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

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

Glass with fresh coconut water and coconuts on the table.Shutterstock

“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

Cut fresh ripe pumpkin on grey backgroundShutterstock

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

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

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.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

“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.