How to improve the “final part” of your life, according to a doctor

Dr Amy Shah has taken to social media to inspire midlife women to live a healthier lifestyle.

“You can build muscle at any age and brain cells at any age (and) you can reverse the age of your heart by 20 years by starting an exercise program,” she shared in a popular Instagram video (@fastingmd) that was stitched together. with a clip of an elderly woman training.

Her claims are scientifically backed, but Shah, who lives in Glendale, Arizona, acknowledges that many women feel it’s “too late” to make significant changes.

“The public is wrong about the timing,” she said. Newsweek. “Many women in their 30s, 40s and 50s often spend their energy taking care of home, family and career. Sometimes healthy lifestyle choices just aren’t an option and it seems impossible to add anything else to their plate.”

“Women need to understand that making themselves a priority is not selfish,” she said. “When we live a healthy lifestyle, we are more empowered because we have more energy and a clearer mind. We can show up as the best version of ourselves, and we can do more, be more and have more.”

In his video, Shah begins with a call to get rid of the “noise” on social media, calling much of it “bullshit.” Her advice echoes findings from the September 2024 Consumer Health Study, which found that more than half (52%) of 4,000 U.S. adults turn to social media for health advice, followed by search engines (37%) and providers medical services (34%).

Instead of misinformation, Shah encourages women to focus on practical steps, which she calls the 30-30-3 rule:

• Eat 30 grams of protein with your first meal.
• Include 30 grams of fiber throughout the day.
• Include three probiotic foods in your diet.

She also stresses the importance of walking, strength training, getting enough sunlight and avoiding stress. These changes, she claims, will “improve your life.”

She ends her video with a motivational call to action: “Let’s make this final part of your life, whether you’re perimenopausal or just starting out, the best years of your life.”

Shah elaborated on the physiological changes women face as they age.

“When estrogen levels decrease, basal metabolism slows and insulin sensitivity may decrease. As a result, women tend to gain an average of 22 pounds between the ages of 40 and 60. Building muscle mass and strength training can counteract these effects. by regulating hormones and increasing calorie burning even at rest, strength training has been shown to improve mood, reduce stress levels and improve sleep quality.”

She also highlights the transformative potential of small, incremental changes, sharing Newsweek: “Gut bacteria can change within three days, and you can still develop your brain, even as an adult, in certain areas through exercise. You can still build muscle. You can even stop your heart from aging. There are studies that show that those who lead a sedentary lifestyle and start exercising within two years can make their hearts look 20 years younger.”

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