We’ve all heard the term “aging gracefully,” but how about aging powerfully? In my 20s and 30s, I used to disregard anything related to aging, but now I realize how much I wish I had known earlier. What I’m about to share could have changed how I approached health and fitness in those years. Recently, I discovered some game-changing insights during a 90 minute conversation between Marie Forleo and renown fitness and nutrition expert JJ Virgin. While JJ is a new figure to me, her expertise is undeniable, and I’m excited to distill the key takeaways from their discussion for you.
Before diving into JJ’s three pillars of aging powerfully, I want to start with three surprising facts I learned about (1) creatine, (2) allulose, and (3) dehydration—information that was completely new to me and might be new to you too. Afterward, we’ll circle back to the core principles of aging powerfully that Marie and JJ emphasized: (1) Fuel your body: eat protein first, (2) Move: lift heavy things, and (3) Recover: sleep through the night.
1. Creatine: Not Just for Weightlifting Men
Creatine isn’t just for men who lift weights—it’s incredibly beneficial for women, too. In fact, JJ highlights that women may need creatine even more than men, as women naturally have 70-80% less creatine stored in their tissue. Beyond supporting muscle recovery and bone density, creatine can also improve mental wellness—helping with mood and even reducing wrinkles! I had no idea. Several studies from The Journal of Nutrition, Health & Aging and other medical publications have shown creatine’s positive effects on postmenopausal women, including:
- Enhanced muscle strength and lean body mass
- Improved memory and cognitive performance, particularly in short-term memory tasks
JJ recommends starting with 1 gram of creatine three times a day for a week, then transitioning to 3 grams all at once. Now, she takes 5 grams every morning to maintain her stores and minimize water retention.
2. Allulose: A Rare Sugar with Powerful Benefits
Allulose, a rare sugar found in foods like dates, figs, and raisins, plays a significant role in regulating insulin and metabolic flexibility. JJ explained how it triggers the release of GLP-1, a hormone that enhances insulin sensitivity and helps control blood sugar levels (and the same one found in weight loss drugs, which has long been used in drugs to treat diabetes). This is especially important since many of us have impaired GLP-1 production due to poor diets over the years.
Why is this important? Insulin sensitivity is crucial for metabolic health, allowing your body to efficiently switch between using carbs and fats for energy. Allulose doesn’t raise blood sugar or insulin levels, and taking 10-12 grams before a meal can help lower the blood sugar response from a meal—even if it’s a candy bar. JJ doesn’t have a sweet tooth but takes it daily for its metabolic benefits.
3. Dehydration: A Surprising Cause of Fat Storage
Even mild dehydration can make you store fat. I was blown away by this! Studies show that just 1% dehydration raises cortisol and lowers metabolism. Dr. Rick Johnson’s research even suggests that dehydration triggers fat storage by converting glucose in the liver into fructose, which leads to fat accumulation—especially around your organs (visceral fat). This is one of the reasons why high-fructose corn syrup is so harmful. Parents, take note: apple juice is particularly high in fructose, even more than cola. So, no more apple juice for my child!
Now that you’re armed with these fascinating new insights, let’s get into JJ’s three main pillars for aging powerfully.
FUEL. Eat Protein First
Fueling your body with protein first is essential. Our bodies will continue craving food until they’ve consumed enough amino acids, which we cannot produce naturally. Protein-rich foods, particularly animal protein, contain the essential amino acids your body needs to feel satisfied and less hungry. If you’re on a plant-based diet, be sure to supplement with essential amino acids.
Protein has a thermic effect too—it requires more energy to digest compared to fats and carbs, which means you’re burning more calories. JJ recommends consuming 0.7 to 1 gram of protein per pound of your target body weight. Protein becomes even more critical after age 30, when it becomes harder to build muscle due to anabolic resistance. Check out my post here on the best sources of unprocessed protein.
MOVE. Lift Heavy Things.
Muscle is essential for aging powerfully, and lifting heavy things—whatever “heavy” means to you—is key to building and maintaining muscle mass. Resistance training boosts your metabolism, strengthens bones, and supports overall longevity. JJ emphasizes combining strength training with adequate protein to fight anabolic resistance and preserve muscle as you age. For an added fitness boost, incorporating high-intensity interval training (HIIT) can further improve cardiovascular health and metabolic flexibility. Check out my post here for a couple great (and short) strength training workouts.
RECOVER. Sleep Through the Night
Sleep is non-negotiable. No matter how busy your life gets, prioritize 7-9 hours of quality, uninterrupted sleep every night. Good sleep supports cellular repair, memory consolidation, and hormone regulation—all critical for powerful aging. JJ also mentions the importance of tracking your sleep with tools like the Oura Ring to monitor factors like heart rate variability (HRV), which helps assess your body’s stress and recovery levels.
Recovery isn’t just about sleep, though. A positive mindset plays a crucial role in aging powerfully. Setting goals, managing stress, and cultivating optimism can significantly enhance your ability to recover and maintain well-being.
Did you find this post helpful? Please share it with others! What will you do to age powerfully? I’d love to hear from you.
