These Are The Three Pillars of Aging Powerfully

Aging powerfully is a mindset. When I turned 50, I hadn’t cultivated that mindset just yet, and soon found myself influenced by the media’s negative messages about aging. I scaled back at the gym and felt less enthusiastic about life. By the fall of 2022, I felt uninspired. Then, a friend mentioned a study showing that people who approach aging positively live on average 7.5 years longer!¹

That statistic shifted my perspective. I decided to aim for the best shape of my life at 60 and to envision what I wanted to achieve at 70, 80, and beyond. Icons like J. Lo and Dolly Parton, who defy age stereotypes, inspired me. I realized that regardless of age, we have an incredible opportunity to step into our power and achieve great things.

If you’re curious how I mastered that mindset (and how I entered my 60s feeling happier, stronger, and better than ever), these are the three pillars I live by for aging powerfully.

FUEL: Eat Protein First

Prioritizing protein in your diet is essential for building muscle and boosting metabolism. Protein increases satiety, helping to control appetite, manage cravings, and prevent overeating. It raises GLP-1, a hormone that stabilizes blood-sugar levels, while reducing ghrelin, the hunger hormone.^{2, 3} Additionally, protein also has the highest thermic effect of food, meaning it requires more energy to digest than carbohydrates and fats, aiding in weight management.⁴

Muscle protein synthesis is the process by which your body builds and repairs muscle proteins, crucial for muscle growth and recovery, especially as you age. Anabolic resistance, or reduced responsiveness to protein and exercise, can make muscle maintenance more challenging. Ensuring optimal protein intake supports muscle protein synthesis, helping to maintain muscle mass, strength, and physical function. Eating protein first also enhances bone health, reduces fracture risk, and aids in quicker injury recovery.^{5, 6}

Protein isn’t just about muscle building and weight management. It also plays a key role in producing antibodies and other immune system components. By enhancing your body’s defense mechanisms, protein supports recovery from injuries, surgeries, and intense workouts. Protein is also a building block for hormones, supporting metabolism, growth, and maintaining hormonal balance. ^{7, 8}

You’ll want to aim for 30-50 grams of protein at every meal to support muscle protein synthesis, keep you satiated, and provide long-lasting energy. To maximize the benefits, pair your protein with non-starchy vegetables, healthy fats, and slow, low carbs—what I call eating by the plate.

Remember, what you can measure and monitor, you can improve. A food scale is an excellent tool for monitoring and increasing your protein intake while managing portion sizes. Tools like Cronometer can help you track your overall macro and calorie intake, and a body-composition scale lets you see whether your eating is helping you gain fat or build muscle.

MOVE: Lift Heavy Things

Muscles are essential for powerful aging; resistance training is the key to building them. Lifting heavy things (“heavy” is what feels heavy to you) helps increase muscle mass and strength, boost metabolism, and maintain overall fitness, all of which contribute to longevity and a higher quality of life. Combining adequate protein intake with resistance training is crucial for fighting anabolic resistance, preserving muscle mass, and maintaining physical function as we age. This approach supports muscle health, strengthens bones, lowers the risk of fractures and injuries, and promotes better recovery after workouts.^9-11

To further boost fitness levels, incorporate high-intensity interval training (HIIT) into your routine. HIIT involves short bursts of intense exercise followed by rest and is highly effective for improving cardiovascular health, burning calories quickly, and supporting longevity by enhancing metabolic health and overall fitness.^{12, 13}

RECOVER: Sleep Through the Night

Sleep is non-negotiable for aging powerfully. No matter how hectic your schedule, you should always prioritize getting 7-9 hours of uninterrupted rest every night. High-quality sleep replenishes and rejuvenates. It means you fall asleep easily, stay asleep through the night, and wake up feeling alert and refreshed.

Optimal sleep does so much for longevity. It supports essential processes like cellular repair, memory consolidation, waste clearance, nutrient absorption, liver detoxification, and hormone balance. These processes help your brain recover from stress, aid muscle repair, and regulate hunger hormones.^{14, 15}

To improve sleep, learn your baseline numbers. A sleep tracker like the Oura Ring provides detailed information about each sleep stage, showing how changes impact sleep quality. Heart rate variability (HRV) measures the variation in time between heartbeats and indicates how well your body manages stress and recovery. Both your sleep and HRV scores can fluctuate with age and seasonal changes. Monitoring these patterns helps you make necessary adjustments to maintain high sleep quality.

Recovery goes beyond just rest. As the study I mentioned proved, a positive mindset is equally crucial for aging powerfully. Stay optimistic about aging, set yearly goals, and manage stress to support your body’s recovery and well-being. Regular DEXA scans help monitor body composition changes. Alongside adequate sleep, stress-management techniques like meditation, socializing with loved ones, and finding joy in life maximize recovery and overall health.

The Powerful Aging Method

Are you ready to unlock your prime and redefine what it means to age? With the Powerful Aging Method, I’m inviting you to step into a new chapter—one where you feel stronger, healthier, and more invincible than ever before. Imagine waking up each morning full of energy, confident in your strength, and excited about what lies ahead. This isn’t about trying to turn back the clock; it’s about making every year your best yet.

This program is your personal blueprint, tailored specifically for women like us who refuse to be sidelined by age. With cutting-edge research and a results-driven approach, the Powerful Aging Method will empower you to defy the limits that society places on us as we age. You’ll discover the secrets to fueling your body with first-class nutrients, building and maintaining muscle through strategic movement, and mastering recovery to tackle life with renewed vigor.

Join me as we embark on this transformative journey together. Over 12 weeks, you’ll get access to weekly modules packed with videos and resources, 6 LIVE group coaching calls (a rare opportunity to work with me in an intimate setting!), and an exclusive community of like-minded women. Plus, I’m bringing you 20+ high-protein recipes and hand-selected supplements to supercharge your results.

The best part? You’ll be part of a movement that’s rewriting the script on aging—because we’re not just aging gracefully; we’re aging powerfully. So, are you ready to unleash your best self? Your future self is calling, and she’s ready for this adventure. Let’s do this together!*

Learn more about and sign up for the Powerful Aging Method here.

References:

Levy BR, Slade MD, Kunkel SR, Kasl SV. Longevity increased by positive self-perceptions of aging. J Pers Soc Psychol. 2002 Aug;83(2):261-70. doi: 10.1037//0022-3514.83.2.261. PMID: 12150226.
Healthline: 12 Science-Based Ways to Reduce Hunger and Appetite
Healthline: 6 Foods that Increase GLP-1 Levels
Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014 Nov 19;11(1):53. doi: 10.1186/1743-7075-11-53. PMID: 25489333; PMCID: PMC4258944.
Paulussen KJM, McKenna CF, Beals JW, Wilund KR, Salvador AF, Burd NA. Anabolic Resistance of Muscle Protein Turnover Comes in Various Shapes and Sizes. Front Nutr. 2021 May 5;8:615849. doi: 10.3389/fnut.2021.615849. PMID: 34026802; PMCID: PMC8131552.
International Osteoporosis Foundation: Protein and other nutrients
WebMD: Protein: Why Your Body Needs It
Healthline: 9 Important Functions of Protein in Your Body
Mayo Clinic: Strength training: Get stronger, leaner, healthier
Aragon AA, Tipton KD, Schoenfeld BJ. Age-related muscle anabolic resistance: inevitable or preventable? Nutr Rev. 2023 Mar 10;81(4):441-454. doi: 10.1093/nutrit/nuac062. PMID: 36018750.
Hong AR, Kim SW. Effects of Resistance Exercise on Bone Health. Endocrinol Metab (Seoul). 2018 Dec;33(4):435-444. doi: 10.3803/EnM.2018.33.4.435. PMID: 30513557; PMCID: PMC6279907.
Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health. 2021 Jul 5;18(13):7201. doi: 10.3390/ijerph18137201. PMID: 34281138; PMCID: PMC8294064.
Healthline: 7 Benefits of High-Intensity Interval Training (HIIT)
National Heart, Lung, and Blood Institute: How Sleep Works – Why Is Sleep Important?
Verywell Health: 10 Benefits of Sleep

*These statements have not been evaluated by the Food & Drug Administration. The 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.