As I’m about to celebrate my 60th birthday, I’ve been reflecting on how our bodies age and let’s be honest, sometimes it feels like aging sneaks up on us overnight! One day you’re breezing through workouts, and the next your joints are louder than your playlist.
Sixty feels like a big number. It puts me in a whole new decade, and I’ll admit, it’s a little emotional. But, I’m also totally okay with it. I see it as a privilege to keep moving forward, learning, and taking care of myself. Age is a gift, and while the number changes, I believe how we live each day matters so much more.
But here’s something fascinating: new research shows that aging doesn’t happen in a straight line. Instead, there are two significant “jumps” when our bodies experience accelerated change around age 44 and again around 60.
The best part? What you do in the decades leading up to and during these bursts can dramatically change how you feel as you age. And no, it’s not about perfection, it’s about consistent, doable habits. Let’s break it down.
The 40s: A Pivotal Age for Health Habits
When I look back on my 40s, it was a busy blur of raising kids, working, and trying to juggle everything. But science tells us this decade, especially around age 44, is when the body experiences a big biological shift.
A landmark Stanford study found that molecules and microbes in our bodies don’t just drift slowly with age, they surge or dip sharply around ages 44 and 60. Another review notes that these changes ripple across cardiovascular, metabolic, kidney, and immune systems, not just one area of the body.
What’s Happening in the Body
- Metabolism starts to noticeably decline.
- Cholesterol and blood sugar levels become more sensitive to diet and lifestyle.
- Hormones begin to fluctuate more (especially for women heading into perimenopause and menopause).
Smart Moves in Your 40s
- Build muscle: Strength training isn’t optional, it’s essential. Lifting weights 2-3 times a week helps maintain muscle mass, metabolism, and bone health. If you need ideas, check out my strength training for women guide.
- Watch cholesterol and blood pressure: Get regular checkups and know your numbers. These foods will help lower your cholesterol naturally!
- Rethink alcohol: Even a few glasses of wine a week can affect metabolism, sleep, and hormones. I for sure started noticing this in my 40’s…enter wine headaches! Swap your nightly glass of wine with this viral sleepy girl mocktail instead!
- Dial in nutrition: Focus on protein-rich meals, colorful veggies, and limiting processed foods. These are simple ideas to get 20g of protein!
- Think about hormone replacement therapy: This isn’t for everyone and not necessary but can be helpful for many of us. I personally use HRT and have found it to make me feel and move better. Consider at least talking to your doctor or reading the book, “The New Menopause” to educate yourself on the upcoming changes.
Your 40s are a perfect time to set the stage for the decades ahead. Think of it as putting money in your “health savings account.”
The 60s: A Second Burst of Aging
Fast forward to age 60, and research shows another major burst of biological aging. This one involves molecular and organ changes, particularly in kidney function and the immune system. This helps explain why older adults are more vulnerable to certain conditions that involve immunity and why healing from illness or injury can take longer.
In fact, scientists have a term for it: immunosenescence, the gradual weakening of the immune system as we age. Coupled with something called inflammaging, chronic low-grade inflammation that builds with age and it can make us more prone to disease.
What’s Happening in the Body
- You are well past menopause.
- Immune system weakens, making us more susceptible to infections.
- Organ function (like kidneys) begins to decline.
- Inflammation becomes more of an issue, contributing to chronic disease.
Smart Moves in Your 60s
- Eat anti-inflammatory foods: Think garlic, turmeric, leafy greens, berries, and omega-3-rich foods like salmon or chia seeds. Here are the top 20 best anti-inflammatory foods to add to your diet!
- Boost antioxidants: Vitamins C and E from whole foods (berries, citrus, nuts, seeds) protect against oxidative stress. (check out my daily supplement routine.)
- Keep moving: Walking, yoga, and mobility exercises all matter. Movement truly is medicine at this age! Here’s a walking challenge to keep you consistent.
- Strength train: This is the biggie! The fountain of youth isn’t a fountain, it’s a dumbbell! Muscle is where glucose and insulin are regulated. Muscle keeps your body capable of daily activities. This is a non-negotiable if you are in your 60’s. Get started with my favorite strength training moves.
- Prioritize recovery: Sleep and stress management aren’t luxuries—they’re vital for healthy aging. This is why I started wearing an Oura ring. I also recommend using these tips for keeping daily stress in check!
Why These Ages Matter for Healthy Aging
What we do in our 40s and 50s lays the foundation for our 60s and beyond. These two “jumps” are not reasons to panic but rather they’re invitations to take action.
- In your 40s: Lay the groundwork. Build habits that protect your heart, bones, and metabolism.
- In your 60s: Fine-tune and adapt. Focus on anti-inflammatory living, preserving strength, and protecting immunity.
And here’s the bigger picture: the small steps you take—whether that’s lifting weights twice a week, swapping soda for water, or adding a 10-minute walk after dinner—compound over time. Aging is inevitable, but how you age is absolutely influenced by your daily choices.
As I step into 60, I’m living proof that it’s never too late to feel strong, vibrant, and capable. Yes, our bodies change, but we don’t have to “give in” to aging. Instead, let’s embrace it, support it, and keep moving forward with self-compassion.
If you’re in your 40s, 50s, or just about to join me in the 60s club, remember: fitness is medicine, small steps add up, and you are never too old to feel fabulous!
