I turned 44 this last week, and interestingly, 44 is considered an “age burst” year—a period when our bodies can experience rapid aging in specific areas. According to recent research, aging doesn’t happen steadily but occurs in distinct bursts, with two critical points identified: around the ages of 44 and 60. At 44, changes can occur in areas like lipid metabolism, kidney function, and even immune regulation, signaling that it’s more important than ever to adopt healthy lifestyle habits. These shifts often affect the skin, muscle mass, and heart health, making midlife a pivotal time to prevent premature aging and set the stage for healthier aging ahead.

Now, personally I believe we have so much agency over how quickly and how well we age, and I truly believe the best is still yet to come! Here are five key strategies I’m using to stay healthy, vibrant and glowing at 44:

 

1.Increasing Protein Intake to Combat Sarcopenia and Promote Muscle Health

As we age, maintaining adequate protein intake becomes crucial, particularly for women over 40. One of the biggest challenges we face is sarcopenia, the gradual loss of muscle mass that naturally occurs with age. This process not only affects strength and metabolism but can also lead to increased fat storage if not addressed. The body also becomes less efficient at digesting and absorbing protein due to reduced stomach acid production, making it harder to convert protein into the amino acids necessary for muscle repair and maintenance.

This is why I make it a priority to increase my daily protein intake to around 1 gram per pound of body weight, but honestly I’m probably even higher than that! I weigh around 112lbs, eat in excess of 120g of protein a day and my body fat is around 15%. Higher amounts of high-quality protein, especially those rich in leucine (like animal proteins or fortified plant-based proteins), are essential to stimulate muscle protein synthesis (MPS), which slows down with age. By ensuring I get at least 30 grams of protein per meal, I’m not only supporting muscle health but also boosting my metabolism, improving bone density, and promoting better recovery from strength training.

Want more info? Check out this episode of the Science of Stunning Podcast all about protein for women 40+

 

2. Strength Training to Build and Preserve Lean Muscle for Longevity

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As we age, lean muscle mass isn’t just about aesthetics (although I still want to look good and I own that) it’s essential for overall health and longevity. Lean muscle plays a key role in maintaining metabolism, supporting mobility, and promoting long-term independence. Strength training, especially for women over 40, is crucial because it helps combat the natural muscle loss (sarcopenia) that begins in midlife. Without consistent strength-building exercises, we risk losing up to 3-5% of our muscle mass per decade, which can lead to reduced mobility, balance issues, and a slower metabolism.

Maintaining and building muscle mass is also directly linked to longevity. Studies have shown that individuals with higher levels of muscle mass have a lower risk of premature death. Muscle is a key metabolic organ—it helps regulate blood sugar levels, improves insulin sensitivity, and supports fat burning. Additionally, muscle acts as a protective buffer during illness or injury, enabling quicker recovery and reducing the risk of complications. By engaging in strength training 3-4 times a week, I’m actively working to preserve muscle mass, support bone health, and improve my body’s resilience as I age.

Want more info? Check out this episode of the Science of Stunning Podcast all about strength training for women over 40.

 

3. At Home Red Light Therapy for Skin and Hair

I’ve incorporated red light therapy into my skincare and haircare routine, and it’s truly been a game changer. This non-invasive treatment uses low-level wavelengths of light to penetrate the skin, promoting collagen production, reducing inflammation, and improving overall skin texture —all without leaving the house. By using a red light maskl every day I’ve noticed visible improvements in my skin, such as softer fine lines, less redness and increased elasticity. The beauty of red light therapy is that it works at a cellular level, energizing cells to repair themselves more efficiently. The boost in collagen production that red light therapy provides makes it particularly effective at addressing the loss of firmness and sagging that can occur as we age.

In addition to the skin benefits, red light therapy is also increasingly recognized for its positive effects on hair health and as such I’ve been using the Higher Dose Red Light Hat every day. It has been shown to stimulate hair follicles, increase blood flow to the scalp, and even promote hair growth in people experiencing hair thinning or loss. Regular sessions of red light therapy can help strengthen hair and increase thickness, making it an excellent addition to any hair care routine.

I love the red light products from Higher Dose – click here for the mask and click here for the hat and use code JENNYH15 for a 15% discount.

 

4. Eating Foods That Reverse Cellular DNA Damage

The foods we eat don’t just fuel our bodies; they have the power to influence how our genes are expressed, especially when it comes to the aging process. Nutrients known as epinutrients play a significant role in modulating DNA expression, promoting the repair of damaged cells, and reversing some of the visible signs of aging. These epigenetic compounds—such as folate, quercetin, and curcumin—work by influencing DNA methylation, a process that regulates which genes are turned on or off. This means that consuming foods rich in epinutrients can literally “switch on” genes that promote healthier, more youthful skin, while silencing genes that drive aging and inflammation​.

For example, berries, green tea, turmeric, and cruciferous vegetables are loaded with these powerful nutrients. Berries are rich in quercetin, an epinutrient known for its anti-aging effects, while green tea contains EGCG, another compound that protects DNA from damage. Curcumin, found in turmeric, has been shown to both add and reverse methylation marks on our DNA, helping to combat aging at the cellular level. By making these foods a staple in my diet, I’m supporting my skin’s ability to repair itself, reduce inflammation, and maintain elasticity, all of which can contribute to a healthier, more youthful appearance over time.

Watch out for my new ‘Beautiful Skin From Within’ 4 Week program coming soon!

 

5. Including Retinol in my Face and Body Skincare Routine

Retinol, a derivative of vitamin A, remains one of the most effective ingredients for reducing signs of aging, and it’s a staple in my skincare routine. Retinol works by stimulating collagen production and speeding up cell turnover, which helps to reduce fine lines, wrinkles, and hyperpigmentation. These effects are particularly important as we age because our skin’s natural renewal process slows down, leading to sagging and loss of elasticity.

While retinol is often associated with facial skincare, I’ve found great benefits in using it on areas like the neck, chest, and hands, which are prone to visible aging. By applying retinol-based products to the body, I’m able to firm the skin, improve its texture, and even fade sun damage and age spots. Regular use helps maintain smooth, even-toned skin not just on my face but across my entire body, making it an essential part of my anti-aging routine.

I love this retinol for my face and this retinol for my body

Want even more tips to live your most healthy, glowing life at any age? Download my FREE 5 Ways to Boost Your Metabolism Over 40 Guide Here.