THE POWERFUL AGING METHOD: EMBRACING STRENGTH AND VITALITY BEYOND 40

JJ Virgin’s 3-Month Blueprint to Fuel, Move, and Recover for a Life of Confidence and Health

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Aging powerfully is a mindset. When I turned 50, I hadn’t yet embraced this mindset and instead absorbed negative messages about aging from the media. I began to pull back at the gym and felt less enthusiastic about life. By the fall of 2022, I felt uninspired. Then, a friend mentioned a study that showed people with a positive outlook on aging live, on average, 7.5 years longer.1 That statistic shifted my perspective, and I set a goal to be in the best shape of my life by 60, with even bigger plans for 70 and beyond.

Icons like J. Lo and Dolly Parton, who defy age stereotypes, inspired me to realize that we all have the power to redefine what aging looks like. If you’re ready to embrace this mindset, here are the three pillars I live by for aging powerfully.

FUEL: Eat Protein First

Eating enough protein is essential for building muscle, managing cravings, and boosting metabolism. Protein helps control appetite by increasing satiety, reducing hunger hormones, and stabilizing blood sugar.2, 3

It also has the highest thermic effect of food, meaning your body burns more calories digesting protein than fats or carbs.4

As we age, muscle maintenance becomes more challenging due to anabolic resistance. Prioritizing protein intake supports muscle growth, recovery, and strength. It also plays a crucial role in bone health, reducing injury risk, and supporting recovery from surgery or intense workouts.5-8 Protein is also a building block for hormones, supporting metabolism, growth, and maintaining hormonal balance. 7, 8

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.

Practical tip: Use tools like a food scale and a food-tracking up to track your protein intake, and a body-composition scale lets you see whether your eating is helping you gain fat or build muscle.

JJ Virgin

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MOVE: Lift Heavy Things

Resistance training is key for maintaining muscle mass and strength as we age. Lifting weights helps increase metabolism, prevent injury, and improve overall fitness, all of which contribute to longevity. To fight age-related muscle loss, combine adequate protein intake with regular strength training. This approach also strengthens bones, reducing the risk of fractures and supporting faster recovery. 9-11

To further boost fitness levels, incorporate high-intensity interval training (HIIT) into your routine. HIIT combines short bursts of intense exercise with rest, improving cardiovascular health and burning calories efficiently.12, 13

Practical tip: Focus on lifting weights that feel challenging to you and include HIIT workouts a couple of times a week to maximize fitness benefits.

RECOVER: Sleep Through the Night

Sleep is non-negotiable for aging powerfully. Getting 7-9 hours of uninterrupted sleep every night supports essential processes like muscle repair, memory consolidation, and hormone regulation. These processes are vital for maintaining a healthy metabolism, managing stress, and supporting longevity. 14, 15

To enhance sleep quality, track your sleep with tools like the Oura Ring, which measures sleep stages and heart rate variability (HRV). Monitoring HRV can give insights into how your body handles stress and recovers.

Practical tip: Create a sleep-friendly environment, manage stress with meditation or social activities, and ensure you get consistent, restful sleep to support recovery and overall well-being.

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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 unstoppable 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