Striving to be in peak physical condition is a lifelong pursuit, and renowned health and fitness expert JJ Virgin understands this journey better than most. With her wealth of knowledge and experience, JJ Virgin provides invaluable tips for achieving optimal health and vitality at every stage of life. From nutrition and exercise to mindset and lifestyle choices, JJ’s advice is grounded in science and geared toward empowering individuals to live their best lives. Whether you’re in your twenties or your golden years, JJ Virgin’s insights offer a roadmap to embracing wellness and vitality at every age
1. Move More
Making sure you move every day helps you build a solid foundation for your long-term health. Movement doesn’t always mean exercise—it simply means getting up and getting your steps in! Start by tracking your steps using your phone or a fitness tracker, and aim for a goal of 8,000-12,000 steps per day. Once you have that habit dialed in, add in resistance training and HIIT exercises. This will help increase your VO2 max, which is an indicator of your cardiovascular fitness that, when high, reduces your risk of all-cause mortality.
2. Eat Protein First
Most women are not getting close to the amount of protein they need every day, which is especially important over the age of 40 as your protein needs increase due to anabolic resistance. Eating protein first is a simple shift with major results. It helps you burn more fat, reduces hunger and cravings, boosts energy levels, supports muscle growth, and balances blood sugar. It also ensures that you get the protein you need at each meal! Aim to get at least 30 grams of protein per meal and a minimum of 100 grams per day.
3. Build Muscle
After age 30, muscle mass decreases by about 3-8% per decade. Bone density also tends to decline, increasing your risk of osteoporosis. Resistance training is a key tool to age powerfully and counterbalance these effects. Think of your muscles as the strong framework that holds up your body. Over time, this framework can weaken if you’re not exercising. The result is reduced muscle tone, weaker muscles, and a less firm appearance. Regular strength training lengthens your ability to perform daily tasks that can be more challenging with passing decades.
4. Get Quality Sleep
Poor sleep can leave you feeling tired, foggy, cranky, and hangry. You’re more likely to make poor food choices, neglect tiny details at your job, and make impulsive decisions, too. Just one night of poor sleep can make you more insulin-resistant the next day. Long-term, this sets you up for diabetes and weight gain. Aim for seven to nine hours of quality sleep every night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure a comfortable sleep environment.
5. Supplement Smartly
The most game-changing supplement for my health as I reached my 60s has been creatine. Compared with men, women have 70-80% fewer tissue stores of creatine, and it’s difficult to get enough from your diet alone. This makes it an important nutrient to supplement with so you get all of its amazing benefits for workout performance, brain health, bone strength, beautiful skin, and more. It’s one that I believe every woman over 40 should be taking to age powerfully. Aim for 3-5 grams per day.
JJ Virgin is speaking at the Health Optimisation Summit, a two-day event on 15th / 16th June in London which brings together leading experts, visionaries, and enthusiasts to explore the latest advancements, trends, and strategies in optimising human health and performance.
