As I prepare to celebrate my 60th birthday, I’ve been thinking about how our bodies age, and let’s be honest, sometimes it feels like aging overtakes us overnight! One day you’re running through workouts and the next your joints are stronger than your playlist.
Sixty is a big number. It puts me in a whole new decade, and I admit it’s a little emotional. But, I’m also totally okay with that. 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 that how we live each day matters far more.
But here’s something exciting: new research shows that aging doesn’t happen in a straight line. Instead, there are two major “jumps” when our bodies experience accelerated changes around 44 and again around 60.
The best part? What you do in the decades leading up to and during these breakouts can dramatically change how you feel as you grow older. And no, it’s not about perfection, it’s about consistent, achievable habits. Let’s break it down.
The 1940s: A pivotal time for health habits
When I look back at my 40s, it was a busy blur of raising kids, working, and trying to juggle everything. But science tells us that this decade, especially around 44, is when the body experiences a major biological change.
A milestone Stanford study found that the molecules and microbes in our bodies don’t just move slowly with age, but rise or dip sharply around the ages of 44 and 60. Another review notes that these changes ripple through the cardiovascular, metabolic, renal and immune systems, not just one area of the body.
What happens to the body
- Metabolism begins to decrease noticeably.
- Cholesterol and blood sugar levels become more sensitive to diet and lifestyle.
- Hormones start to fluctuate more (especially for women heading towards menopause and menopause).
Smart moves in your 40s
- Build muscle: Strength training is not optional, it is necessary. Lifting weights 2-3 times a week helps maintain muscle mass, metabolism and bone health. If you need ideas, check out our strength training guide for women.
- Monitor cholesterol and blood pressure: Get regular exams and know your numbers. These foods will help you lower your cholesterol naturally!
- Rethink alcohol: Even a few glasses of wine a week can affect metabolism, sleep and hormones. I definitely started to notice it in my 40s… wine headaches kick in! Swap your evening glass of wine for this viral sleepy girl mocktail!
- Dial in nutrition: Focus on meals rich in protein, colorful vegetables and limit processed foods. These are simple ideas to get 20 grams of protein!
- Consider hormone replacement therapy: This is not for everyone and is not necessary, but it can be useful for many of us. I personally use HRT and have found that it makes me feel and move better. At least consider talking to your doctor or reading the book.The New Menopause” to be notified of upcoming changes.
Your 40s are the perfect time to set the stage for the coming decades. Think of it like putting money into your “health savings account.”
The 60s: A second aging boom
Fast forward to age 60 and research shows another major burst of biological aging. This includes molecular and organic changes, particularly in kidney function and the immune system. This explains why older people are more vulnerable to certain conditions involving immunity and why healing from illness or injury can take longer.
In fact, scientists have a term for it: immunologythe gradual weakening of the immune system as we age; Combined with something called inflammatorychronic low-grade inflammation that develops with age and can make us more susceptible to disease.
What happens to the body
- You’ve gone through menopause well.
- The immune system weakens, making us more susceptible to infections.
- Organ function (such as the 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 foods rich in omega-3s like salmon or chia seeds. Here are the 20 best anti-inflammatory foods to add to your diet!
- Boost Antioxidants: Vitamins C and E from whole foods (berries, citrus fruits, nuts, seeds) protect against oxidative stress. (depart my daily supplement routine.)
- Keep moving: Walking, yoga and mobility exercises matter. Movement really is medicine at this age! Here’s a walking challenge to keep you consistent.
- Power Train: This is the big one! The fountain of youth is not a fountain, it’s a dumbbell! Muscle is where glucose and insulin are regulated. Muscles keep your body fit for everyday activities. This is non-negotiable if you are in your 60s. Start with my favorite strength moves.
- Prioritize recovery: Sleep and stress management aren’t luxuries—they’re vital to healthy aging. This is why I started wearing an Oura ring. I also recommend using these tips to keep everyday stress under control!
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 for panic, but rather calls to action.
- In your 40s: Lay the groundwork. Create habits that protect your heart, bones and metabolism.
- In your 60s: Improve and customize. Focus on anti-inflammatory life, maintaining strength and immune protection.
And here’s the bigger picture: the small steps you take—whether it’s lifting weights twice a week, swapping soda for water, or adding a 10-minute walk after dinner—add up over time. Aging is inevitable, but how you age is completely influenced by your daily choices.
As I enter my 60s, I am living proof that it is never too late to feel strong, alive and capable. Yes, our bodies change, but we don’t have to “give in” to aging. Instead, let’s embrace it, support it, and continue to move forward with self-compassion.
If you’re in your 40s, 50s, or just about to join the 60s club, remember: fitness is medicine, small steps add up, and you’re never too old to feel great!
