Top 10 Ways You Will Change Your Aging Trajectory When it Comes to Healthspan
10 Things You Can Let Go of That Will Change the Trajectory of Your Healthspan in Midlife
Midlife can feel like a crossroads, especially when it comes to your health. But sometimes, it's not about doing more—it's about letting go of the things holding you back. Here are 10 things you can release to improve your healthspan and live your healthiest, happiest life in midlife.
1. Beating Yourself Up with Cardio
While movement is essential, obsessing over cardio isn't the key to a long, healthy life. What becomes most important are the integrity of your bones, connective tissue, brain, and fast-twitch muscle fibers. Prioritize strength training over endless cardio to build a body that will support you for decades to come.
2. You Don’t Need More Exercise—You Need Different Exercise
It’s not about doing more; it’s about doing the right things. Intensity is great but in short bursts. Swap two of your four Pilates days for weightlifting. Grip strength is one of the first things to decline and it’s your gateway to independence. Postmenopausal women can still improve bone density by lifting heavier weights, particularly targeting the spine and hips. For more information check out these studies
https://pubmed.ncbi.nlm.nih.gov/28975661/
https://pubmed.ncbi.nlm.nih.gov/36310762/
3. Let Go of the Diet Mindset
Eating less will lead to muscle loss, fast. And muscle is your protector, supporting your bones, cardiovascular health, and metabolic function. Focus on fueling your body rather than restricting it.
4. You Don’t Need More Orange Theory
High-intensity workouts are beneficial in moderation, but 45-60 minutes of intense exercise several days a week can backfire. Stick to intensity in shorter spurts to get the benefits without overstressing your system.
5. The “Walking Doesn’t Count” Mindset
Walking outside is one of the most powerful recovery tools for both mind and body. Never underestimate its value—it promotes mental clarity, recovery, and overall health.
6. Fasting Beyond 12 Hours is a No-Go
Skipping breakfast or prolonging fasts is a recipe for increasing stress and cortisol levels. A 12-hour fast between 7 p.m. and 7 a.m. is plenty to reset. Make sure you eat a balanced breakfast with protein to fuel your day.
7. Feeling Exhausted by 3:30/4 p.m.?
Have you had any complex carbohydrates? Cutting out carbs is not the answer. Your body needs them for energy. If you're sensitive to carbs, front-load them in the morning when your body needs the fuel for the day.
8. Let Go of People Who Don’t Have Your Back
You can’t always pick your family or coworkers, but you can choose who you spend your time with. Surround yourself with those who support your goals and values—this can make all the difference to your mental and emotional health.
9. Let Go of the Career That Drains You
In midlife, staying in a job that only causes you angst can be detrimental to your well-being. If your career is draining you, consider what’s next. Prioritize your mental health and quality of life. It’s a tough decision but can lead to greater fulfillment.
10. Let Go of Isolation
Isolation is the number one cause of depression and suicide. It’s easy to become isolated in midlife, both mentally and physically. Find a community—whether it’s through a religious group, a local walking club, or even online. Connection is essential for a healthy, happy life.
By letting go of these 10 things, you’ll open up space for growth, joy, and a longer, healthier life.