Celebrity nutritionist and certified personal trainer JJ Virgin shared tips on aging better on a recent episode of “The mindbodygreen Podcast.” She emphasized the importance of simulating daily activities in the gym, such as squats, bent-over deadlifts, and weighted step-ups to help build strength for long-term health. Virgin recommends avoiding exercises like bicep curls and knee extensions if you’re training for vitality or everyday strength.
In addition to simulating daily activities, Virgin advises engaging fast-twitch muscles through jump training, sprints, high-intensity interval training, Olympic lifts, and agility exercises. Fast-twitch muscles are responsible for quick, explosive movements, and incorporating these exercises into your routine can help you stay agile and active as you age. Virgin believes that training your body in a specific way will help you maintain that level of fitness in the future.
Another key aspect of aging well, according to Virgin, is to prioritize protein in your diet. She recommends eating 30 grams of protein with each meal to build muscle mass and maintain strength. This can be achieved through foods like grass-fed beef, wild salmon, chicken breast, lentils, Greek yogurt, and beef jerky. Virgin suggests that women approaching perimenopause or menopause should pay particular attention to their protein intake as muscle mass and strength naturally decline during this time.
The Recommended Dietary Allowance for protein is 0.8 grams per kilogram of body weight, or 0.36 grams per pound per day. For a 150-pound person, this equals to 54 grams of protein daily. Virgin suggests aiming for 30 grams of protein at each meal, which is in line with recommendations from other experts. Consuming protein at each meal is important for building and maintaining muscle mass, especially as we age.
Virgin stresses that aging is a privilege, but aging powerfully is a choice. By incorporating a well-rounded training regimen that includes exercises to simulate daily activities and engage fast-twitch muscles, as well as prioritizing protein in your diet, you can improve your chances of aging well and maintaining strength and vitality in your later years. She likens the effort to building a retirement fund – the more you invest now, the more you will have later to use.
In conclusion, if you want to age better, it’s important to be proactive and intentional about your health and fitness. By following the advice of JJ Virgin to simulate daily activities in the gym, engage fast-twitch muscles, and prioritize protein in your diet, you can set yourself up for a healthier and more active future. Aging powerfully is a choice that requires dedication, but the payoff in terms of improved strength, vitality, and overall well-being is worth the effort.
