The other day someone asked me “So, how does 50 feel?” and my answer came without pause… “A lot like 30, only smarter.”
And while I don’t think I’ve got it all figured out or that I’m the best of the best when it comes to aging, I’m pretty confident I’ve got a few things figured out. I certainly have a few tips and tricks for the aging process and I’m hardly at a shortage of people surprised to hear I’m 50. And to punctuate all of that by saying my sharpness, joy and confidence are at an all time high, definitely alludes to the fact that I’m doing something right.
So let’s do it. Let’s talk about it.
First things first. When I hear the question “if you could go back 20 years and tell your younger self something, what would it be?” My answer is literally… nothing.
I wouldn’t even flirt with the idea of changing the course. As ugly or awkward as many of the stages of life are or how questionable our decision making process may have been in the past, it’s a chance to trust in whoever it is you pray to. Whether it’s the universe, God, Allah or physics, just trust the process. The alternative is too much to even think about.
Ok so then naturally next up is this: How you age is up to you. Period.
The other day I watched a metabolically challenged woman shrug at the idea of exercising and simply say “Ya know, I figure, I’m 40 years old. Not much I can do now.” I’m still shaking my head.
Not sure if she’s heard or not, but 40 is basically the new 20. We are living a lot longer than generations before us. We better plan for that. Absolutely save for retirement with fervor but also, think of your body bank too. Invest and save in yourself because if I don’t know about you, but I plan on strolling into my 90s with all my faculties.
You better be making deposits in all your bank accounts.. body bank and mental bank too.
I truly believe bio-identical hormone replacement therapy is the closest thing to the fountain of youth we currently have available. When I got my hormones to restore as if I was in my 30s, well guess how I feel? Like I’m in my 30s. Period.
I had previously expected that at 50, I would have body aches and pains that would limit my mobility. Working out would become harder to do. Weight would therefore start to accumulate.. Which would in turn bring more aches and pain. Certainly recovery from heavy activity would be heavy. An ugly menopause would absolutely have to be a thing. So..say goodbye to intimacy and desire… right?
I started BHRT 4 years ago and I literally suffer none of those assumptions. Zero.
My right hip hurt the other day… because I’ve been working on my splits and extensions in barre.
My back hurt the other day… because I started pushing on my back bends again.
My 14 year old daughter and I share cycles… and clothes.
Again, this is my 30s, only smarter… and I’m not stopping anytime soon.
Ok so moving on….
It shouldn’t be a surprise that strength training is critical. We know about bone density. We know about muscle loss. We know about strength vs frailty. So whether I’m in the garage deadlifting or at the Barre studio doing body weight exercises, I’m at least 3 days a week with that.
And while they say cardio isn’t AS important, the community I’m part of feeds my soul, so spin class happens at least twice a week too. Human connection is as important as exercise.
Now, on to food. As much as I’d love to say there is a one-size-fits all to nutrition, there really isn’t.
BUT I can get you really close.
If you can work out a low-insulin diet that leans heavily on high protein, low carb whole foods.. You’ll win.
I work with folks all over the map with diet… vegan, carnivore, keto, mediterranean, anti-inflammation, etc. Each one does really well when they stay on the outside of the grocery store aisles. Avoiding over processed foods, drive thrus, weird oils, bar codes, microwavable boxes and questionable expiration dates, your body will be better for it.
Because my favorite question to remind you of is.. If there is a health food section of the grocery store, what is the rest of it?
Ok so lastly, gratitude. One of my favorite things to do at the dinner table is to go around and ask everyone to list 3 things they are grateful for. I like to do this with my patients and staff. If you haven’t seen the Gratitude Blooming cards, that’s a fun game you can play by yourself or with friends.
I know there’s so much to say about the neurology of gratitude, the chemicals that can fire off, the pathways we get to play around in. But to keep it simple, gratitude just feels good. I can be in the heat of frustration, the darkest of the blues, and being grateful will ultimately elevate my spirits. Even a simple nod to a good hair day, a 3rd grade crush that made you laugh, a light that turned green right before you rolled up, a coupon code that worked or a pair of slippers that were waiting where you left them. They all matter. In fact, I challenge you to make a list of ridiculously small gratitudes that are completely unique to you.
I’m grateful that I got to 50 like I have. I want that for you too. So here’s the cliff notes:
Trust that things are going the way they are supposed to and that you don’t have to be in charge. You’re not.
Decide what you want 90 to look like, and make sure you stay on track.
Consider your hormones and do the homework. We were sold some bad data a few years back and it's not like it used to be.
Strength Train.
Do some cardio.
Cozy into community.
Eat low carb and high protein.. Avoid factory made “food”.
Practice gratitude.
Oh and if you need support, get it.
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