Dr. Amy Shah has taken to social media to inspire middle-aged women to adopt healthier lifestyles.
"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), which is stitched with a clip of a senior woman working out.
Her claims are science-backed, but Shah, based in Glendale, Arizona, acknowledges that many women feel it's "too late" to make significant changes.
"Society is wrong about timelines," she told Newsweek. "Many women in their 30s, 40s and 50s often spread themselves thin taking care of a home, family and a career. Sometimes healthy lifestyle choices just fall through the cracks, and it can feel impossible to add anything else to their plate."
"Women need to understand that it's not selfish to see ourselves as a priority," she said. "When we live healthy lives, we are more able as more energy is available, and a clearer mind is at work. We can show up as the best version of ourselves, and we can do more, be more, and have more."
In her video, Shah begins by advocating cutting through the "noise" on social media, calling much of it "full of nonsense." Her advice resonates with findings from the State of Consumer Health Survey (September 2024), which revealed that over half (52%) of 4,000 U.S. adults turn to social media for health tips, followed by search engines (37%) and healthcare providers (34%).
Instead of misinformation, Shah encourages women to focus on practical steps, which she dubs the "30-30-3 rule":
- Consume 30 grams of protein with your first meal.
- Include 30 grams of fiber throughout the day.
- Incorporate three probiotic foods into your diet.
She also highlights the importance of walking, weight training, getting enough sunshine and avoiding stress. These changes, she asserts, will "elevate your life."
She concludes her video with a motivational call to action: "Let's make this final part of your life, wherever you're at—whether you're in perimenopause or just getting started—the best years of your life."
Shah elaborated on the physiological changes women face during aging.
"When estrogen levels decline, basal metabolism slows down, and insulin sensitivity may decrease. As a result, women tend to gain an average of 22 pounds between the ages of 40 and 60. Engaging in muscle-building and strength training can counteract these effects by regulating hormones and increasing calorie burn, even at rest. Additionally, strength training has been shown to enhance mood, reduce stress levels, and improve sleep quality."
She also underscores the transformative potential of small, consistent changes, telling Newsweek: "Gut bacteria can change within three days, and you can still grow your brain, even as an adult, in certain areas through exercise. You can still build muscle. You can even anti-age your heart. There are studies that show that those who are sedentary and start an exercise program over two years can make their heart look 20 years younger."
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