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We all know that aging is inevitable, but that doesn’t stop most of us from wanting to look and feel younger.
Dr. Ian K. Smith promises that while there’s no mythical fountain of youth to bathe in, there are ways to slow down the aging of how we look and feel.
“There are a lot of things you can do to look and feel younger, and it doesn’t depend on how much money you have or how many times you go to the plastic surgeon,” the Harvard-educated doctor says in his new book, “Eating Your Age.”
“It’s about how well you plan, how aware you are of your body and health, and what simple steps you can take to create a path of energy and vitality. It’s not about the number of candles on your birthday cake.”
Smith says his book is built on the idea that the body’s nutritional, metabolic and medical needs change as we age, and our eating habits need to change with them. But rather than offering a one-size-fits-all diet, he explains how to tailor food choices, physical activity, and preventive care to the specific needs of each decade of life.
“The goal is to help slow metabolic decline, protect muscle, reduce chronic disease risk and extend healthspan — not just longevity,” he said. “Ultimately, it enables people to control aging through practical, science-based strategies, making longevity a conscious and achievable process.”
Here, Smith outlines the diet, exercise and health measures people need to take during certain decades of their lives to help them look and feel younger…
Your 30s: Choices that shape your future health
Smith says the choices you make in your 30s can quietly start to affect your age. “While the body remains resilient, early metabolic shifts have begun, making prevention far more effective than correction,” he explains.
“Now is the time to develop good nutritional habits, consistent exercise patterns and medical awareness that will pay dividends for decades to come.”
Diet prevention
Smith advises people in their 30s to shift from a “calories-only” mindset to nutrient density, prioritizing lean protein, fiber-rich vegetables and healthy fats at each meal while minimizing overly processed foods.
“The goal this decade is to prevent insulin resistance before it starts,” he said. Your metabolism is still relatively resilient, but it’s undergoing subtle changes. Blood sugar regulation, cholesterol patterns, and inflammatory markers may begin to drift in the wrong direction without obvious symptoms.
“That’s why the emphasis should be on prevention rather than correction through diet,” he said. “A balanced meal that combines protein, fiber, and healthy fats can slow digestion, reduce blood sugar spikes, and support sustained energy throughout the day.”
He warns that while skipping meals or relying heavily on refined carbohydrates may not lead to immediate weight gain, it sets the stage for later metabolic dysfunction.
Set consistent exercise goals
Establish a consistent resistance training routine (at least two to three days per week). “The increased muscle mass you gain in your 30s will serve as metabolic security later in life,” explains Smith. “Strength training improves insulin sensitivity, protects joints, and increases resting metabolic rate.”
Strength training should be combined with moderate cardiovascular activity (brisk walking, biking or swimming) to support heart health while avoiding excessive stress, he said.
medical examination
Baseline laboratory tests were performed: fasting glucose, lipids, blood pressure, and waist circumference. “These markers create a starting line for personal health and help identify potential risks early,” he explains.
Over 40: Strategic Maintenance and Metabolic Protection
The 1940s marked a shift from building health to actively protecting health, Smith said. Hormonal changes and a gradual slowing of metabolism mean that the body no longer responds in the same way as before, even if habits remain the same. “This decade requires smarter nutrition, more purposeful exercise and proactive screening to stay ahead of the silent risks,” he said.
Nutrition Support hormonal changes
As your metabolic rate begins to slow down, protein becomes critical for maintaining lean body mass and controlling appetite. Hormonal changes, specifically estrogen, testosterone, and cortisol, begin to affect the way the body stores fat and responds to stress. “It’s important to spread the protein evenly throughout the meal and not focus on dinner,” stresses Smith. “This helps with muscle repair, stabilizes blood sugar, and reduces late-night overeating.”
Additionally, paying attention to portion sizes and reducing liquid calories becomes increasingly important because caloric needs will decrease even if hunger does not decrease.
Maintain cardiovascular health
Smith recommends combining higher-intensity workouts with strength training. Short intervals of interval training help maintain cardiovascular fitness and combat age-related metabolic slowdowns.
“Recovery is more important now,” he said. “Adequate sleep, active work, and rest days are critical to avoiding burnout and injury.”
medical examination
Start discussions about routine bowel cancer screening, and monitor blood pressure, cholesterol and diabetes regularly – especially if there is a family history.
Over 50s: Maintain strength, reduce inflammation
By your 50s, health depends less on weight and more on resilience, Smith says. “Unless directly addressed through diet and exercise, muscle loss, inflammation and risk of chronic disease are accelerated.
“The goals for this decade are to maintain strength, protect joints and bones, and maintain metabolic stability,” he explains.
focus Eat good fats, eat the rainbow
Smith recommends adopting a more anti-inflammatory dietary pattern that emphasizes omega-3 fats, colorful vegetables, whole grains and reducing added sugars. Digestive efficiency and insulin sensitivity typically decline in your 50s, so food quality is more important than quantity.
“Inflammation – not aging per se – is the main driver of chronic disease,” he warns.
Foods rich in antioxidants help protect blood vessels, joints and the brain. Adequate protein is still crucial, but so is hydration, as thirst signals weaken with age. He noted that mindful eating and slowing down the pace of meals can also improve digestion and nutrient absorption.
Flexible working and strength training
Make strength training a non-negotiable, while adding balance, flexibility training and exercises that challenge stability, such as single-leg movements. “Muscle loss will accelerate during this decade if not actively resisted,” he warns.
medical examination
Order a bone density test and screen for cardiovascular disease, diabetes and cancer. “Early detection can significantly improve outcomes,” he stressed.
In your 60s and beyond: Maintaining independence and quality of life
In your 60s and beyond, the focus shifts from optimization to preservation and targeted growth, Smith said. “Daily habits now determine mobility, cognitive health and independence more than numbers on a scale.
“Eating healthily, staying active and maintaining medical vigilance become the foundation for a longer, more active life.”
specific nutritional needs
Smith recommends focusing on getting enough protein, calcium, vitamin D and fluids while keeping total calories in check.
“appetite It may be declining, but nutritional needs are still high,” he said, noting that insufficient protein intake is a common and dangerous mistake among older adults.protein Supports muscle strength, immune function and recovery from illness. Meals should be simple, nutritious and easy to digest,” he explains.
Stay mobile to reduce your risk of falls
Prioritize functional movements—strength, balance, flexibility, and walking. “The goal isn’t strength, it’s consistency and safety,” Smith said. “Regular exercise maintains mobility, reduces the risk of falls and supports brain health. Even short bursts of daily exercise can make a meaningful difference.”
medical examination
Maintain consistent vision, hearing, cognitive, cardiovascular, and medication screenings. “These screenings protect quality of life and help maintain independence later in life,” Smith said.
Eat Your Age by Dr Ian K Smith is published by HQ, priced £10.99. Available now.