When you’re juggling deadlines, meetings, family life, and trying to squeeze in the occasional bit of a social life, thinking about long-term health can feel like a luxury. Who’s got time to be their fittest, strongest self when there’s barely time for lunch, right?

Or perhaps you might have had one of those moments when time catches you off guard? You’re happily reminiscing about a film you just saw, only to discover it’s actually celebrating its 40th anniversary. Cue existential crisis—and maybe a quiet sit down with a cup of tea.

But here’s the thing: science has come up with something rather interesting, and it’s worth a bit of a delve into. Last year, a study from Stanford, published in Nature Aging, found that we don’t age in a nice steady curve, gently heading into oblivion. Instead, our bodies apparently go through sudden surges in biological ageing, with two sharp molecular shifts arriving around ages 44 and 60.

What does that mean?

It means your body isn’t ageing like a slow drip – it’s more like a step-change. You’re cruising along and then, ‘Boom!’… certain systems in your body suddenly speed up their decline. It’s the biological equivalent of going from 30 to 50 in a Zoom meeting without warning.

The researchers studied over 100 people aged 25 to 75 using something called multi-omics profiling, which is an in-depth way of looking at everything from your DNA to your gut bacteria. They discovered that, at 44 and 60, several major biological systems go through a noticeable shift, including:

• Oxidative stress (cellular wear and tear)
  
  

• Epigenetic changes (how your genes behave)
  
  

• Blood sugar and insulin control
  
  

• Inflammation and immune function
  
  

• Heart and lipid health
  
  

• Gut microbiome balance
  
  

All of which means that at those two key ages, we’re more susceptible to everything from sluggish energy and brain fog to increased risk of heart disease, diabetes, and even neurodegenerative conditions.

So, what’s a time-poor professional to do?

Here’s the hopeful bit: These midlife turning points are not doom-filled deadlines, but can be reframed as opportunities. If ageing comes in waves, we can catch those waves, and ride them. The key? Strategic movement, especially strength training.

💪 Why strength training might be the most productive meeting you take all week:

Even short, regular bursts of physical activity can have an outsized impact on the very systems flagged by the study. Here’s what it does for your ageing body:

• Boosts blood sugar control – Just 20 minutes of resistance work helps your muscles pull sugar from your blood and use it, improving insulin sensitivity.
  
  

• Reduces inflammation – Movement is one of the best natural anti-inflammatories around.
  
  

• Supports heart and metabolic health – Two strength sessions a week can improve blood pressure, cholesterol, and long-term cardiovascular resilience.
  
  

• Preserves muscle and bone – After 40, we naturally lose muscle unless we fight for it. Strength training is how you hold onto strength, balance, and independence.
  
  

• Sharpens your mind – Exercise improves focus and memory. It’s not a time away from work; it’s fuel for better work.
  
  

Even if you’re flat-out, something is always better than nothing: ten-minute bodyweight sessions; a resistance band in the home office; a quick walk while taking calls. You don’t need a gym or an hour a day. You need consistency and intention. If ageing isn’t linear, then neither is healthy ageing.

Think of these moments of movement as a form of self-leadership. Just like you wouldn’t ignore a major business risk, don’t ignore a known biological shift when there’s something you can do about it, especially when that “something” has compounding returns. Strong, healthy and energised isn’t just for people with spare time. It’s for people who want to stay sharp, vital, and in charge for the long haul.

And that’s where I come in! I’d love to help as many people as possible stay as healthy as possible for as long as possible. If you like that idea, and are not sure how to start, or would like advice on whether you are doing the best you can, I’d love to hear from you. 😃Click the link below to get a chat in the diary. 👇👇👇