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Concentrate on a high-protein, high-fibre diet, aiming for 120–130 grammes of protein and 25–30 grams of fibre per day to preserve gut and muscle health.
Strength and endurance are the cornerstones of Dr Dolegowski’s regimen. She described her weekly routine, which included walking for 45 to 60 minutes every morning, lifting weights four days a week, and doing Zone 2 cardio sessions (steady-state aerobic activity) twice a week.
Dr Won Dolegowski revealed the key to staying fit for women in their 50s. Taking to Instagram, the personal trainer and nutrition coach shared a set of habits that would improve one’s health and mindset.
“At 53, I’ve never been fitter or stronger!” Dolegowski wrote. Here are seven steps you can follow for better health in your 50s.
Walk for 45 to 60 Minutes Every Morning
Strength and endurance are the cornerstones of Dr Dolegowski’s regimen. She described her weekly routine, which included walking for 45 to 60 minutes every morning, lifting weights four days a week, and doing Zone 2 cardio sessions (steady-state aerobic activity) twice a week.
Prioritise A High-Protein And High-Fibre Diet
The kitchen is where transformation begins. She concentrated on a high-protein, high-fibre diet, aiming for 120–130 grammes of protein and 25–30 grammes of fibre per day to preserve gut and muscle health. She minimised processed foods and refined sugars while emphasising nutrient-dense whole foods.
Sleep for More Than Seven Hours
Progress is made while relaxing as well as in the gym. Dr Dolegowski emphasised the significance of getting more than seven hours of sleep, doing mobility exercises every day, and consciously managing stress. “Respect rest days,” she counselled, emphasising that recuperation is an essential component of the process.
Give Up Alcohol
The decision to give up alcohol was one of the biggest changes. After stopping, she reported significant improvements in her hormones, sleep, mood, and recuperation. “I don’t drink alcohol,” she declared. Without it, my recuperation, hormones, mood, and sleep are all significantly better. She also drank between 80 and 100 ounces (about 2.37 to 2.96 litres) of water daily to maintain optimal bodily function.
Stop Chasing Skinny
Dr Dolegowski made a change that many women would find relatable: “I stopped chasing ‘skinny’.” She said everything changed after she started “chasing strong”.
Focus on The Body’s capabilitiesÂ
She started each morning with positivity despite dealing with personal health issues like Hashimoto’s, scoliosis, and severe back pain. She said that the key to her longevity has been to concentrate on her body’s capabilities rather than its limits.
Growth Mindset
She concluded by discussing the need of having a “growth mindset.” She remained receptive to new challenges by quieting the voice in her head that told her it was too late. She contended that transformation occurs when you are prepared to embrace discomfort.
January 01, 2026, 10:44 IST
