Last week, I spoke with my neighbor at the door. She shared how life as a mom was tough, how her body hurt, and how she couldn’t work normal hours or even climb stairs easily (hi, if you’re reading this!). Then she said, “Well, I’m 40… I’m old.”
But here’s the thing: she doesn’t seem old because of her age. She seems old because she isn’t taking care of her body. The truth is, you can feel better at 40 than you ever did at 20—if you look after yourself.
Aging vs. Being Unfit
Have you ever bumped into an old schoolmate and been shocked at how much they’ve aged? This happens often. Studies show that today’s average 35-year-old has the same testosterone levels as a 50-year-old in the 1950s. That’s not good news.
Testosterone is a hormone important for both men and women (though men have more of it). It naturally decreases with age, but since the 1950s, levels have been dropping about 1% every year. This doesn’t mean we’re aging faster, but it does show that our bodies are aging differently. This might explain why some people feel much older than they should—and why my neighbor says she’s “old at 40.”
Effects of Low Testosterone
Physical Effects:
- Less Muscle Strength – Testosterone helps build and maintain muscles.
- More Body Fat – Low levels can make it easier to gain fat.
- Weaker Bones – Low testosterone can lead to fragile bones.
- Low Energy – Feeling tired all the time can be a symptom.
- Lower Sex Drive – Testosterone affects your desire and performance.
Mental and Emotional Effects:
- Mood Swings – Low levels are linked to feeling down or anxious.
- Memory Problems – It may also affect how well you think and focus.
Health Risks:
- Higher Risk of Metabolic Problems – Things like high cholesterol, obesity, and insulin resistance.
- Heart Health – Low levels may increase your risk of heart issues.
Easy Ways to Boost Testosterone
The good news is, you don’t have to live with these problems. Here are some simple ways to help your body:
- Exercise Often
- Do strength training and short, intense workouts (like HIIT).
- Lifting heavy weights can increase testosterone levels.
- Eat Healthy
- Protein, Fat, and Carbs: Balance is key. Healthy fats (like from avocados, nuts, and olive oil) are especially helpful.
- Vitamins and Minerals: Zinc and vitamin D are important. Try eggs, fish, and leafy greens.
- Get Good Sleep
- Aim for 7-9 hours of sleep every night. Poor sleep lowers testosterone production.
The Bottom Line
You’re not old at 40. But if you don’t take care of yourself, you’ll feel old. At our gym, we have members in their 60s who are fitter than many people in their 30s. These aren’t rare cases—they’re proof of what’s possible when you put in the effort.
So, to my neighbor and anyone else who thinks “it’s too late”—it’s not. Take care of yourself, and show the world that age is just a number.