6 Anti-Aging Habits Proven to Reverse Aging  

While there’s no secret formula for reversing time, there are scientifically proven anti-aging habits that genuinely work. These age-defying strategies help you look and feel your best at any life stage. Far from empty promises, these methods are grounded in science, offering time-tested approaches to enhance your well-being, unlock a more youthful version of yourself, and age more powerfully. 

I’ve rounded up six evidence-based anti-aging habits that have proven to be effective and remarkably simple to incorporate into my routine. As I move through my sixth decade of life, I feel empowered to confidently embrace each passing year, knowing that I’m actively investing in my health and well-being with these strategies. 

1. Get Quality Sleep Every Night 

Don’t underestimate the power of getting your eight hours of quality sleep every night. Beauty sleep is a real thing! While you rest, your skin works overtime to repair, rejuvenate, and regenerate, leading to a more youthful and radiant complexion.¹ 

Sleep has profound anti-aging effects, especially on your hormones: 

1. Sleep helps manage hunger hormones, including ghrelin and leptin, so you maintain a healthy weight. Even a single night of sleep deprivation can impact these hormones, increasing hunger and cravings.² As a result, you may overeat or choose unhealthy foods. This can lead to weight gain, increase inflammation, and contribute to chronic diseases like diabetes, heart disease, and certain cancers, which can all speed up the aging process.  

2. During sleep, the body undergoes repair and regeneration, releasing growth hormone. This “fountain of youth” hormone supports cellular repair, muscle growth, and brain function.³ 

3. Consistent, rejuvenating sleep keeps your blood sugar and insulin levels steady, promoting metabolic health and reducing your risk of insulin resistance.⁴ Insulin resistance can accelerate aging by making it harder for your body to use sugar effectively, leading to high blood sugar. This excess sugar can damage cells and tissues through processes like glycation, increasing oxidative stress and inflammation—two factors that contribute to aging. 

To improve your sleep quality even more, use a light-blocking eye mask. The darkness it creates can increase the production of melatonin, an essential hormone that regulates your sleep-wake cycles.⁵ Beyond helping you sleep, melatonin is a powerful antioxidant that protects against oxidative stress and inflammation, which are major contributors to aging.⁶ 

To make sure I get high-quality sleep every night, I take Sleep Candy™. The main ingredient is melatonin, which helps you fall asleep soundly. Plus, it includes ingredients like vitamin B6, inositol, L-theanine, and 5-HTP, which work together to help your body naturally produce melatonin.* Together, these nutrients ensure you get your best night’s sleep—every night.  

2. Red Light Therapy 

Red light therapy uses low-level wavelengths of light to help your body heal in various ways. This treatment gives your cells an energy boost to help with skin issues, muscle recovery, and mood. It offers several anti-aging benefits, including: 

• Red light therapy uses specific wavelengths of light to penetrate the skin, which helps stimulate collagen production and enhance tissue repair and skin tone for a firmer, more vibrant appearance.⁷  
• Red light therapy also boosts blood flow and has anti-inflammatory benefits, helping reduce the redness, swelling, and inflammation that can effectively address various signs of aging.⁸ 

Devices that provide red-light therapy come in all shapes and sizes. If you have a specific, localized issue—like wrinkles, acne, or a sore wrist—you might choose a device that targets these areas, like a wand or a mask. These gadgets are great for focusing intensely on one spot. 

If you’re looking at benefits for your whole body, like improving overall skin tone, aiding muscle recovery after workouts, or seeking a general energy boost, larger devices like panels cover more ground in one go, making them ideal for more extensive needs or when you want to treat multiple areas at once. 

If you’re new to red light therapy, choose a high-quality device designed for this purpose. Look for devices that offer wavelengths within the therapeutic range, typically between 660nm (red light) for skin surface treatments and 850nm (near-infrared) for deeper tissue healing. High-quality devices will specify their wavelength ranges, proving they’re designed with effectiveness in mind. 

Power density refers to how much energy the device delivers to your skin. You want a device that hits the sweet spot. Too little can be ineffective, while too much can be harmful. Research or ask the manufacturer for the power density (measured in milliwatts per square centimeter) to ensure it’s within a therapeutic range. 

Begin with short sessions (5-10 minutes) with clean, dry skin for maximum light penetration. Gradually increase the duration and frequency of your sessions based on your skin’s tolerance and desired results.  

The duration and frequency of red-light therapy to achieve benefits can vary depending on the specific condition and the intensity of the light used: 

• One study showed that using portable red-light devices for 15 minutes twice daily over eight weeks significantly improved acne, supporting healthier skin.⁹  
• Another study demonstrated that systemic red-light therapy for 30 minutes daily until recovery can enhance the healing of deep burn wounds, showcasing its ability to speed up the wound-healing process.¹⁰ 
• An experiment with red LED light on skin fibroblasts (cells in the connective tissue of your skin that keep skin healthy and resilient) revealed that various exposure durations, from 30 minutes to over 2 hours, significantly impacted skin rejuvenation and anti-aging.¹¹ 
• Researchers found that red light therapy sessions lasting two hours daily for a week were most effective in treating seasonal affective disorder.¹² 

You can get a red-light therapy treatment at your dermatologist’s office, or opt for an at-home device, depending on your needs and budget. An in-office visit gives you access to a stronger device that requires less time to be effective, while something like an LED mask at home requires 10-20 minutes daily. 

Therasage offers several red-light therapy options. Thera Tri-Lite, exclusive to Therasage, is a cutting-edge LED tool that produces vital light frequencies in the red and near-infrared range. They’ve designed Thera Tri-Lite to be lightweight, flexible, and comfortable, making it perfect for direct body application. (Use code VIRGIN20 for 20% off your purchase.*) 

3. Heat and Cold Therapy 

Alternating between warm and cool treatments can be an effective strategy to help keep you looking and feeling young. Heat and cold can positively affect your body. For example, heat can improve circulation and help relax muscles, while cold can reduce inflammation and tighten the skin. They create a balanced routine to rejuvenate and refresh your appearance. 

Saunas are one of my favorite ways to use heat therapy. The gentle warmth of an infrared sauna penetrates deeply into your skin, enhancing blood circulation, which is fundamental for nourishing skin cells and promoting a youthful glow.¹³ The heat stimulates collagen production, which reduces wrinkles and improves skin firmness.¹⁴  

Infrared saunas can address direct and indirect factors contributing to aging. They help decrease muscle soreness and accelerate recovery processes. This can be particularly beneficial as you age since your body may take longer to recover from physical activity. Maintaining muscle and flexibility is key to a youthful appearance and vitality. Infrared saunas also support quality sleep, which is fundamental to optimizing your body’s repair processes.¹⁵ 

Cold plunging can also help you age powerfully. This practice involves immersing your body in cold water, (typically around 59°F or colder) for short periods. Among its anti-aging benefits, regular cold plunges can: 

• Help reduce muscle inflammation and pain, and accelerate recovery, crucial for maintaining physical activity levels and muscle health with age
• Enhance cognitive function and mental clarity, countering age-related decline in brain health 
• Reduce inflammation, which contributes to aging and chronic disease
• Promote deeper, more restorative sleep, essential for the body’s repair processes and overall well-being¹⁶ 

Begin your cold plunge practice in your bathtub. Fill the tub with cold water, and if possible, add ice to reach the desired temperature. Start with short immersions and gradually increase the duration as your body adapts. If a bath isn’t an option, start with cold showers. Gradually decrease the water temperature at the end of your shower until you use only cold water. Aim for a challenging yet manageable duration and increase over time. 

If you have access to lakes, rivers, or the ocean, these can offer an ideal setting for cold plunging. Ensure safety first by checking the water conditions and never plunge alone. 

You might also invest in an at-home plunge pool for cold water immersion. These can be set up in your backyard or any outdoor area, providing a convenient and controlled environment for cold plunging. I love Kooru Cold Plunge (use code JJVIP500 for $500 off).*  

Some wellness centers and gyms offer cold plunge pools as part of their amenities. This can be an excellent option for those seeking a more sociable or guided introduction to cold plunges.

4. Daily Movement 

Resistance training offers numerous benefits for maintaining vitality and aging powerfully. By focusing on muscle, strength, and power building 2-4 times weekly, you: 

• Preserve muscle mass: You naturally lose muscle mass with age, a condition known as sarcopenia. Regular strength and power training exercises help maintain and even increase muscle mass, keeping the body strong and more capable of performing daily activities. 
• Enhance bone density: Strength training exercises stimulate bone growth and increase bone density. This helps prevent osteoporosis, a condition characterized by weakened bones that become more susceptible to fractures as we age. 
• Boost metabolism: Muscle tissue burns more calories at rest than fat tissue. Increasing muscle mass through strength training boosts your resting metabolism, making it easier to maintain a healthy weight or lose weight if necessary. This metabolic boost is essential in combating the metabolic slowdown that occurs with aging.¹⁷ 

Resistance training also improves insulin sensitivity, promoting better blood-sugar regulation and reducing the risk of age-related diseases including diabetes.¹⁸ Furthermore, lifting heavy things supports mental health, elevating mood and cognitive function to enhance overall well-being.¹⁹ 

You don’t need a gym to get those benefits, either. Incorporate tools like TRX into your resistance training routine to build muscle, maintain functional fitness to prepare your body for real-life movements and scenarios, and prevent injuries. TRX offers versatile workouts targeting various muscle groups, ensuring a comprehensive approach to strength and mobility in the comfort of your home. This can help complement your anti-aging goals, including:  

• Preventing falls: Building muscle strength, particularly in the legs and core, improves balance and coordination, significantly reducing the risk of falls—a concern as you get older due to the potential of severe injuries. 
• Supporting joint health: Strong muscles relieve pressure on the joints by providing better support, which can help prevent or alleviate joint pain and conditions like arthritis. 
• Maintaining independence: Stronger muscles enhance the ability to perform daily tasks independently, from carrying groceries to climbing stairs and getting up from a chair. 
• Improving metabolic health: Muscle tissue is metabolically active and burns calories even at rest. Maintaining muscle mass through strength training helps counteract the metabolic slowdown associated with aging. 
• Enhancing bone density: Weight-bearing and resistance exercises stimulate bone formation and slow bone loss, protecting against osteoporosis and fractures. 

Movement is critical for aging powerfully, too. An after-dinner walk can aid digestion, promote relaxation, and enhance overall vitality, complementing your muscle-building efforts for comprehensive anti-aging benefits.²⁰ 

Whether you’re getting started or want to boost your current routine, my FREE Resistance Training Cheat Sheet provides everything you need for your fitness journey. You’ll get home gym essentials, an eight-week workout plan, and a progress tracker to track your sets, reps, and weights with each workout.  

5. Optimal Protein Intake 

Maximizing protein intake helps foster muscle repair and growth, especially when you combine it with resistance training.²¹ Protein provides critical amino acids, such as leucine, which support muscle development and repair.²² 

However, the benefits of optimal protein go far beyond muscle for healthy aging. Optimal protein intake contributes to enhanced skin health. Proteins are crucial for the synthesis of collagen, which gives skin its firmness and elasticity. ²³ Protein supports your metabolism, helps maintain bone health, and supports your immune function to combat infections and illnesses.²⁴ To get those benefits, aim for 30-50g of protein at every meal.  

6. Meditation 

Meditation offers so many anti-aging benefits. It aids in reducing chronic stress and lowering cortisol levels that can accelerate aging.²⁵  It can do this in several ways:  

• Chronic high cortisol levels can break down collagen, the protein that keeps skin elastic and youthful. This can lead to wrinkles, decreased skin thickness, and a reduction in the skin’s ability to repair itself.²⁶  
• High cortisol can also increase appetite and signal the body to shift metabolism to store fat, particularly visceral fat.²⁷  
• Chronic stress and high cortisol can weaken your immune system, making your body more susceptible to infections and illnesses, affecting overall vitality and longevity. ²⁸  
• Long-term exposure to high cortisol levels can affect brain function, leading to memory loss and decreased cognitive abilities, aspects often associated with aging.²⁹ 

Meditation also improves telomere length.³⁰ Telomeres are protective caps at the ends of your chromosomes (structures inside your cells that carry genetic information). The length of telomeres is considered a marker of biological aging. Shorter telomeres have been linked to an increased risk of diseases and shorter lifespans, while longer telomeres are associated with better health and longevity.  

Furthermore, regular meditation fosters better sleep, which is essential for cellular repair and rejuvenation.³¹ It enhances cognitive function, mental clarity, and emotional well-being, promoting resilience and positivity in life’s challenges.³² 

I wasn’t a regulator meditator until I discovered Dr. Joe Dispenza, whose meditations have been a game-changer. Today, I’m calmer, more focused, sleep better, and manage my daily to-do list better – all with the power of meditation.* 

Simple, Proven Strategies to Age Powerfully 

Anti-aging strategies extend far beyond diminishing wrinkles and covering gray hair. They encompass a holistic approach to enhancing physical, mental, and spiritual vitality.  

True anti-aging is about maintaining the strength and energy that allow you to engage fully with life. That might include playing with your children or grandchildren, having the endurance to travel and pursue your passions, or cultivating a deep connection with others. 

I created Inner Wellness, Outer Beauty: Your Anti-Aging Cheat Sheet to provide effective, powerful foods, nutrients, exercises, and stress-less tools designed not just for anti-aging, but for aging powerfully.  

Get your FREE Inner Wellness, Outer Beauty: Your Anti-Aging Cheat Sheet here.  

References:  

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4. Sleep Foundation: Sleep & Glucose: How Blood Sugar Can Affect Rest 

5. Natural Center for Health Research: Buy a Sleep Mask! It’s an Investment in Your Health 

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7. Cleveland Clinic: Red Light Therapy: Benefits, Side Effects & Uses 

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14. Healthline: Is an Infrared Sauna Better Than a Traditional Sauna? 

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16. Cleveland Clinic Health Essentials: Brrr! What To Know About Cold Plunges 

17. Mayo Clinic: Strength training: Get stronger, leaner, healthier 

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19. Verywell Fit: 5 Mental Health Benefits of Strength Training 

20. HCA Midwest: 5 benefits of walking after eating 

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These statements have not been evaluated by the Food & Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern.