Encourage younger looking skin with fitness
This Flipping 50 TV episode shares a unique question from a fitness professional seeking younger looking skin. If you too are exercising, eating right, and yet your hormones might be deeming your current routine ineffective this is your episode!
Today’s question comes from Jeanine who writes, “My skin is getting crepey. I am in the [fitness] business and have recently done a nutrition certification program. I would like to help my clients as well as myself.”
Jeanine adds that she’s also got cellulite on her thighs.
First, I love that a fitness pro asked this question. We all need help sometimes so let’s take a look at all the factors that influence healthy skin and can help turn back the clock on signs of aging.
Lose skin can happen to anyone at any weight. It doesn’t always matter if you’ve lost significant weight, or like Jeanine, you’re 57 and at a healthy weight and healthy body composition doing everything you can. There are some things you can do to help improve your skin.
My friend and America’s holistic plastic surgeon Dr. Tony Youn is our expert, and I’m going to share some of his advice for younger looking skin here as well as link to my favorite products.
Let’s talk about how to work on skin both from the inside out and the outside in.
Muscles in Minutes
Circulation and sweat from physical activity helps skin stay younger looking.
Jeanine is getting a LOT of activity – she doesn’t need any more activity.
She runs twice a week on beach and does High Intensity Interval Training (HIIT) five times a week (which may be a little high increasing the breakdown without providing enough time for repair and increased lean tissue). She weight trains three times a week.
Jeanine wisely mixes it up with low repetitions of heavy weight and higher repetitions of light weights.
Be sure not to over do it with exercise so that you can balance lean muscle increase or maintenance with fat burning goals. Jeanine has an active job demonstrating 2-4 hours a day for her clients. Taking that into account, I would reduce the frequency of HIIT by taking a day of rest, and swap out HIIT for beach walking and or a recovery yoga session. Everything seems high intensity. It’s important to remember that ALL of a good thing is not as good.
Take a month and try alternate weeks of what you’re doing now with a week with 2 days rest, and greater emphasis on weights with less cardio.
If you’re struggling with lack of skin tone and lose skin you may need to take a day off, I’m going to do a yoga series with you in Muscles in Minutes.
Cutting back on exercise can be not only counter-intuitive but downright hard! If you love exercise and like that “fix” try substituting something that won’t be so hard on muscle breakdown and will allow you to move while you repair.
- Sun salutations 2-3 x
- Chair pose
- Warrior I pose
- Warrior II pose
- chair pose
- Prayer pose
Minute Made Meals
Jeanine eats so well! She’s getting veggies in at each of her three meals yet lacks protein. A range of 20-30 grams per meal breakfast lunch and dinner is recommended to spare muscle loss and gets increasingly important after 50. Meeting your protein needs can help maintain younger looking skin.
You want both protein high in essential amino acids for muscle and high in collagen for skin and joints. Breakdown of muscle and collagen can be partially responsible for losing muscle and a decline in your skin tone.
What to do if your breakfast lacks protein
The recommendation is 20-30 grams of protein and many experts agree 30 grams as we age is more optimal. A whole egg contains 6 grams of protein. So it’s important to find options that will help you reach your protein needs. Leftovers, if you’d rather have lunch or dinner for breakfast are an option. Have a smoothie or add part of one to a serving of oatmeal if you prefer, because even if you bumped your egg intake up or added beans and quinoa to it, you don’t want to do eggs every day since they’re a likely food sensitivity.
- 1 chopped Granny Smith apple (I also love Honey Crisp)
- ½ cup gluten free oatmeal
- Paleo Power or Plant Power vanilla protein
- unsweetened almond milk, just to cover
- ¼ tsp alcohol free vanilla extract
Cover and place in refrigerator overnight. Heat in the morning. Top with a dash of cinnamon.
Want more info on skin? In Flipping 50 TV episode 18 I consulted with Dr. Tony Youn for his younger looking skin tips!
- Add bone broth (my favorite) or collagen powder
- Consider Omega 3, Vitamin C-rich foods as well as supplements: eat plenty of nuts, seeds, salmon, halibut, lamb, avocado
- Drink plenty of water
- Keep your skin moisturized, and exfoliating regularly can help
Here’s a special link for 16% off for the bone broth I love that’s totally different. Think you’ve tried them all? I did too. It’s a delicious way to not just boost skin collagen but to snack if you need it while you’re trying to boost your hormone balance. It’s one of the first things I recommend during a Flipping 50 program for exercise recovery and hydration or getting through that afternoon need for something.
Toxins in skin care products – or products just missing collagen-production stimulating ingredients could be keeping you from younger looking skin. Use skin care products that are just as clean as your protein should be! Dry brushing regularly before a shower can also help slough off skin and rejuvenate.
Jeanine indicated her stress level is a “9” so working on that can help. Stress causes accelerated aging inside and out- including your skin – whether its around the eyes and mouth or elsewhere.
Most women use 14 or more products by 9am. Double check all of the personal products you’re using: make-up, lotion, shampoo, and soap to make sure you’re not putting toxins on your skin daily that are accelerating aging.
The Key Flip of the Day:
Even experts can’t have all the answers and we too are vulnerable to health and hormone changes. Knowing when to ask for help is a strength.
Do you eat enough protein? (special link in this podcast for limited time offer!)
Try another one of my secrets to younger looking skin. Some of the things I do to boost circulation put me in the sun, wind, heat or cold, or chlorine. Just like my body needs recovery, I like to give my skin the right treatment! Annmarie Skin Care products
Right now (ends July 13) you can get a 7-day supply of both their bestselling Aloe Herb Cleanser and Anti-Aging Serum for only $7 (with free U.S. shipping, too!). The normal price of these two products is $35, but for 500 of our readers only, you can get this awesome $7 deal. Click here for details.
Both the special Flipping 50 offers are available for a limited time. I only share products I love, use regularly and share with my family, and just want to be up front that if you purchase using a link to something I share I will likely earn a small commission from it.
Try this App for How to know if your products are “clean”