A woman in a blue long-sleeve shirt working out with TRX suspension bands in a gym, focusing intently while performing an exercise.

6 Proven Anti-Aging Habits I Do Daily

by JJ Virgin on July 9, 2024

Aging can bring numerous obstacles to both mental and physical health, profoundly affecting your muscles, bones, metabolism, and overall vitality. 

Once you hit 30, your body loses 3-5% of muscle mass every decade.1 Additionally, bone loss becomes a critical concern, with one in three women over 50 likely to experience fractures.2 Metabolism also slows by 2-3% each decade starting in your 20s, becoming particularly noticeable between the ages of 40 and 60.3 

However, these changes are not inevitable. The right approach can slow down or even reverse the effects of aging. By incorporating these six daily anti-aging habits into your routine, you can harness powerful tools to be your best self in any decade. 

They aren’t empty promises. They’ve stood the test of time, offering reliable and effective results that have helped me age powerfully into my 60s, and they can help you, too. Remember, aging is a privilege, and aging powerfully is a choice.

6 Proven Anti-Aging Habits I Do Daily

1. Sleep

If I choose just one free strategy to combat the effects of aging, it would be quality sleep. Sleep helps recharge your body’s energy and ensures you function well during the day. It boosts cognitive function, concentration, decision-making, and productivity, too.4 

Your body is busy while you sleep, undergoing essential repair and regeneration processes, including growth hormone production. This hormone supports muscle growth, helps repair muscle and other tissues, and makes collagen.5 Collagen maintains skin elasticity, strength, and hydration, reducing wrinkles and sagging. Optimal amounts of this protein also support joint health, and bone strength.

In contrast, lack of sleep raises levels of your stress hormone cortisol, leading to inflammation, skin aging, and decreased collagen production.6 Chronic sleep deprivation can also increase the risk of severe health conditions like cardiovascular disease, diabetes, and cognitive decline.7 

Even one night of poor sleep can lead to insulin resistance, where your body’s cells become less responsive to insulin.8 Insulin helps glucose enter your cells for energy. When cells become resistant to insulin’s effects, glucose builds up in the bloodstream, elevating blood-sugar levels and accelerating aging.9

Aim for 7-9 hours of quality, uninterrupted sleep every night. Creating the right environment is super important. Even minimal light can disrupt restorative sleep due to light-sensitive cells in your retina.10 A light-blocking eye mask creates a dark environment so your body can make melatonin, the hormone that helps you fall asleep at night and wake up refreshed in the morning.11 Bonus points for using an eye mask that helps retain moisture in your eyes, as hydrated skin appears younger. 

For the best sleep environment, minimize noise and other disruptions. Dim lights in the evening and avoid screens before bedtime to naturally reduce tiredness and puffiness. The perfect sleep temperature is between 65-68°F.12 

You also want to find a sleep routine that works for you. Mine includes a calming herbal tea, a hot bath with Epsom salts, and a novel to unwind. A quality sleep supplement combining melatonin with other science-supported calming nutrients can help you fall and stay asleep safely. 

2. Red Light Therapy

Red light therapy is a unique, noninvasive treatment that uses low-level wavelengths of red light to penetrate the skin. One of the standout benefits of red light therapy is its ability to stimulate collagen production.13 Increased collagen production improves skin elasticity and firmness, resulting in a more youthful, lifted, and rejuvenated appearance.

Red light therapy also helps your body repair tissues by boosting the growth and healing of cells, a process called cellular regeneration.14 This process helps reduce the appearance of scars, wrinkles, and fine lines, leading to a smoother and more even skin tone. Accelerating healing and increasing blood flow to the skin gives your complexion a more radiant look.

The anti-inflammatory benefits of red light therapy can significantly reduce redness, swelling, and irritation.15 This makes it an effective tool for managing inflammatory skin conditions like acne, rosacea, and eczema. Since chronic inflammation accelerates aging, managing it can help you maintain healthy skin.

Red light therapy can also help combat hair loss and thinning.16 Stimulating hair follicles and improving scalp health enhances hair growth and strength, leading to fuller, thicker hair.

Red light therapy must be done regularly to be effective. Some devices require daily use, others just a few times a week—but consistency is key. Over time, it significantly improves skin and hair health, making it an essential component of any comprehensive anti-aging routine.

Therasage offers great red-light therapy devices, including their portable Thera Tri-Lite. Visit their store and use code VIRGIN20 for 20% off.*

3. Heat and Cold Therapy

Heat Therapy and Saunas

Infrared sauna therapy differs from traditional saunas in that infrared light is used to heat the body directly, promoting deeper tissue penetration. This helps you detoxify by eliminating toxins and heavy metals, supporting liver and kidney function. Infrared saunas improve circulation, enhancing oxygen and nutrient delivery to your skin and tissues for better cell repair and renewal.18

The deep heat can relieve pain as well, alleviating muscle tension, joint pain, and stiffness, which in turn can benefit conditions like arthritis and fibromyalgia.19 The warmth helps relax muscles, reduce inflammation, and improve mobility, supporting physical comfort and recovery.20

Infrared saunas also stimulate collagen production, maintaining skin elasticity and reducing wrinkles for a more youthful appearance.21

Moreover, saunas can help you relax and reduce stress. They activate the parasympathetic nervous system, improving your mood and mental well-being.22 They can also support better sleep quality.

For maximum benefits, aim to use the infrared sauna every day if possible; however, even using it every other day can be highly effective. You can make the experience enjoyable by watching Netflix or listening to music while in the sauna. If you’re purchasing a sauna, consider investing in a smaller, high-quality unit. 

Sunlighten Saunas offers a range of devices designed to support detoxification, relaxation, and overall wellness. These saunas use advanced infrared technology to provide deep, soothing heat that can help relieve pain, improve circulation, and enhance skin health. With customizable settings and a focus on safety and efficiency, Sunlighten Saunas are a popular choice for anyone looking to boost health and well-being naturally. Learn more here and use promo code JJVIRGIN when requesting pricing information for $600 off your purchase.* 

Cold Therapy and Cold Plunges

Cold therapy, specifically cold plunging, involves immersing your body in cold water, typically between 50-59°F (10-15°C), for a few chilly minutes. One of the standout anti-aging advantages of cold plunges is skin rejuvenation.23 Exposure to cold temperatures constricts blood vessels and reduces inflammation, improving skin tone and texture.24 This results in a firmer and more radiant complexion, giving your skin a healthy, youthful glow. Cold therapy can also stimulate collagen production to maintain skin elasticity and reduce wrinkles.

Cold plunges significantly benefit circulatory health.25 The process involves vasoconstriction (narrowing of blood vessels) during the cold exposure, followed by vasodilation (widening of blood vessels) as your body warms back up, further enhancing circulation and the delivery of nutrients into your tissues.26 

Cold therapy is highly effective for muscle recovery as well.27 Cold plunges can reduce inflammation and muscle soreness, accelerating recovery from exercise or injury. This can help boost your performance while working out and maintain peak physical condition.

Aim for at least four minutes at around 50°F to reap the benefits of cold plunges. The first 30 or so seconds are the most unpleasant! However, that initial discomfort is worth the long-term rewards. When it comes to cold therapy, you’ve got a few options:

  • Cold plunge: Immerse yourself in a tub or pool of cold water for a few minutes to experience the benefits of reduced inflammation, improved circulation, and faster muscle recovery. Ready to take the plunge and invest in your own? I love the Kooru Cold Plunge. Use code JJVIP500 for $500 off your purchase.* 
  • Cold shower: End your regular shower with a blast of cold water for 1-2 minutes to stimulate circulation and invigorate your skin and body.
  • Ice bath: Fill a bathtub with ice and cold water. Soak for up to 10 minutes.
  • Cryotherapy: Visit a cryotherapy center where you can stand in a chamber of extremely cold air for 2-4 minutes.
  • Ice water: Cold therapy doesn’t always require a full-body plunge; a simple bowl of ice water can also offer significant benefits, particularly for targeted areas like the face and hands. 

4. Daily Movement and Exercise

Muscle mass can decrease about 3-8% per decade after 30 if you’re not proactive, and that decline can be even higher after 60.28 We also lose strength and power with age. Researchers found that once women turn 65, they begin to lose about 1-2% of their muscle strength and 3.5% of their muscle power yearly.29 

The solution is resistance training two to four times a week. Strong muscles provide essential support and stability, reducing the risk of falls and injuries related to age-related declines in balance and coordination.30 This support is crucial for maintaining mobility and independence as you age.

Maintaining muscle mass also helps regulate metabolism and blood-sugar levels, reducing your risk of obesity, diabetes, and heart disease.31 Resistance training supports bone density as well, reducing the risk of bone loss, osteoporosis, and fractures that become more common after menopause.32

You don’t need to go to the gym to get a great workout. Tools like the TRX trainer allow you to perform effective at-home workouts that build strength, improve flexibility, and enhance overall fitness. Plus, it’s easy to travel with—I always leave room in my suitcase! The TRX uses your body weight for resistance, making it ideal for a wide range of exercises that target every muscle group. 

Using the TRX for functional movements like full squats helps maintain flexibility as you age and keeps you more active. Enhanced flexibility, balance, and coordination reduces your risk of strains, sprains, and musculoskeletal injuries, ensuring safer and more efficient movement.33 

Along with consistent resistance training, daily activity like an after-dinner walk can be anti-aging by helping manage blood-sugar levels. When you walk after eating, your muscles use glucose from the bloodstream for energy, which helps lower your blood sugar more efficiently. This simple habit can improve insulin sensitivity, reducing your risk of insulin resistance and type 2 diabetes. Additionally, incorporating a 10-15 minute walk into your evening routine can aid digestion, promote better sleep, and contribute to heart health.34

5. Protein

Protein intake is key for combating age-related muscle loss (sarcopenia), enhancing mobility and balance, and supporting muscle mass and strength.35

Protein helps repair and regenerate tissues, including muscle and skin.36 Consuming enough protein supports collagen production to maintain skin firmness and resilience.37 Along with the skin-supporting benefits I’ve mentioned, collagen also supports joint health, a happy gut, and more. 

Optimal protein intake is critical to get these anti-aging benefits. Your protein intake should be at least 0.7 grams per pound of ideal body weight. For those who are vegan or vegetarian, training hard, or recovering from illness, injury, or surgery, aim for 1 gram of protein per pound of ideal body weight or more. 

To meet this quota, aim for 30-50 grams of protein at every meal. This ensures you get optimal amounts of amino acids, including leucine, which supports muscle protein synthesis (MPS). MPS helps repair muscle damage and maintain muscle mass for mobility, balance, and overall health.38 

Combine optimal protein intake with healthy fats and fiber-packed foods at every meal. This magic trifecta ensures you’re fueling your body with the essential nutrients for powerful aging. Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, support brain health, reduce inflammation, and help the body absorb fat-soluble vitamins like vitamin D, which supports bone health, brain function, and more.39 

Fiber from non-starchy vegetables support digestion, a healthy gut, and stable blood sugar.44 Including slow, low-glycemic carbs like sweet potatoes and quinoa can give your meals variety and more nutrients as well. Learn more about eating by the plates and recommended amounts here.

6. Meditation

Meditation is a powerful tool for reducing stress and slowing aging. Stress levels can accelerate the aging process.45 Chronic stress can damage cells and impair your body’s ability to repair and rebuild tissues because it elevates cortisol. Chronically high levels of this stress hormone disrupt cell health and hamper how well your body recovers. Along with sleep disturbances, this accelerates aging and diminishes overall health.46 

Meditation effectively lowers cortisol levels, promoting relaxation, reducing stress, and helping you sleep better.47 Regular practice can significantly enhance brain function, including improved attention, concentration, and memory. 48 It also reduces chronic inflammation and free-radical damage, helping to prevent cells from aging too quickly and helping you age powerfully.49 

Meditation can also increase telomere length.50 Telomeres are protective caps at the ends of chromosomes that shorten with age and cellular damage. By preserving telomere length, meditation may slow cellular aging and promote longevity.

I was never a big meditator until I found Dr. Joe Dispenza’s meditations. Now, I never miss a morning meditation – and the benefits on my mental and physical health have been profound.*

My Best Anti-Aging Strategies to Live Your Best Life

While you can’t entirely stop the hands of time, you can certainly influence the grace and vitality with which we travel through the years. 

I rounded up my best anti-aging tips in Inner Wellness, Outer Beauty: Your Anti-Aging Cheat Sheet. You’ll learn the best foods, nutrients, and lifestyle factors to age powerfully. You don’t have to adopt every single strategy, but the more tools you employ, the more effective the results! Every step creates a more vibrant, youthful, and enriched life.

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


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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. 

*I couldn’t make it without supportive relationships, and I bet you feel the same! That’s why my team and I offer you products and services we believe in. If you happen to purchase something I recommend here, I may receive some kind of compensation. However, I only bring you partners whose content and core values will serve you with the same commitment to excellence my team and I strive for every day. Please be in touch with any concerns.