Just because you’re getting older doesn’t mean you’re meant to get weaker, slower, or invisible. And if you’ve ever been told to “age gracefully,” let me gently suggest… maybe that bar is too low.

I recently sat down with JJ Virgin—nutritionist, fitness expert, and true powerhouse—to talk about what it actually means to age powerfully. And what she shared hit me in all the right places (and maybe a few sore ones too).

This post isn’t about perfection. It’s about possibility.

Why We Think Aging Means Slowing Down

Most of us were raised to believe that once we hit 40 (or 50, or 60…), our bodies would just… start falling apart.

We hear it everywhere. “Things change.” “It’s normal.” “You should slow down.”

And while yes—some things do change (hello, hormones)—that doesn’t mean decline is inevitable. According to JJ, one of the biggest reasons we “feel old” is something we can control: muscle loss.

In her words:

“We’re not aging because we’re getting older. We’re aging because we’re losing muscle.”

And once I heard that, I couldn’t un-hear it.

What You’re Really Losing (It’s Not Just Muscle)

Here’s where it gets eye-opening:
After age 30, we can lose up to 1% of our muscle mass every year. But that’s just the tip of the iceberg.

JJ breaks it down like this:

• We lose 2–4x more strength than we do muscle.
• We lose 6–8x more power.

Yes, power.
The explosive, energetic, pick-up-a-suitcase-or-run-upstairs kind of strength. And what makes it worse? Most of us are unknowingly training the wrong type of muscle fibers—doing long walks and yoga (which are amazing for other reasons) but ignoring our fast-twitch, power-building fibers.

That’s when we start to feel… dull. Sluggish. Like we don’t recognize ourselves anymore.

But guess what? We can turn it around.

What Aging Powerfully Actually Looks Like

It’s not about becoming a bodybuilder (unless that’s your thing). It’s about building a body that works—for life, energy, and joy.

Here’s what JJ recommends for women 40+:

1. Move Your Body—Every Single Day

Not just workouts. Movement.
Aim for 8,000+ steps/day—even if you’re pacing in your kitchen or doing laps around your house.

2. Build Muscle (Yes, You)

At least 2x/week of resistance training—focus on pushing, pulling, squatting, hinging. And don’t fear the weights.

3. Add in Power

Incorporate high-intensity intervals (HIIT) 2–3x/week. It’s not about long workouts. It’s about short bursts that build cardiovascular fitness and drive up your VO2 max (aka your energy capacity).

4. Recover Like It’s Your Job

JJ’s recovery essentials:

• Sauna or hot Epsom salt baths
• Creatine (yes, it helps with soreness + brain health)
• Sleep. Non-negotiable. Your body rebuilds when you rest.

The Mental Shift That Changes Everything

One of my favorite moments in our conversation was when JJ said this:

“People make time for what’s important. I had to prioritize my health—because I didn’t have the option not to.”

She was talking about a life-altering chapter—supporting her son through a traumatic accident while launching her book and holding her family together.
And still, she moved her body. She slept. She ate to fuel.
Not because it was convenient. Because it was essential.

And it made me think:
What would it look like if we stopped seeing self-care as optional?

You Don’t Have to Earn Your Energy

There’s a weird belief many women carry (and I’ve been there too):
That we have to “earn” rest.
That we have to wait until everything’s done to take care of ourselves.
That slowing down is lazy, and strength means pushing through.

But true strength?
It looks like listening.
It looks like recovery.
It looks like building the kind of body—and life—that supports what you want most.

What If You Didn’t Have to Settle?

This isn’t about becoming someone new. It’s about coming back to yourself.
To the version of you who has energy, curiosity, strength, and yes—power.

You’re not too old. It’s not too late. And your health doesn’t have to slide just because the calendar says so.

If you’re ready to start aging powerfully, try this:

🔸 Walk today. Even 10 minutes.
🔸 Lift something that feels heavy. Even if it’s your own body.
🔸 Rest without guilt. Even if the dishes aren’t done.

And if this resonated with you, send it to a friend who needs this reminder too. We’re not here to fade—we’re here to rise. 💪

You’re Not ‘Too Old’ to Start

Reclaiming Time for Yourself (Without the Guilt)

Learning To Love Our Bodies