[ad_1]
While many women think that turning 50 signals an inevitable decline in fitness, Dr. von Dolegowski is proving the opposite to be true. On August 11, 2025, the personal trainer and nutrition coach took to Instagram to inspire her followers by announcing that at age 53, she has ‘never been fitter or stronger’. Read this also 54 year old woman takes the internet by storm by posing with her 70 year old fit aunty; Shares her top 4 secrets to looking younger
In a post titled ‘7 things that changed my body in my 50s’, she shared the blueprint she used to reclaim her health, saying that it’s never too late to make radical physical and mental changes. Here’s everything that worked for him:
1. Walking with purpose
Forget ‘exercising for the sake of it’. Dr. Dolegowski’s routine is built on a foundation of strength and endurance. He revealed that his weekly checklist includes: lifting weights 4 days a week, a daily 45-60-minute walk every morning, and a Zone 2 cardio session (steady-state aerobic exercise) twice a week.
2. Correct nutrition
Change starts in the kitchen. To maintain muscle and gut health, he focused on a high-protein, high-fiber intake, aiming for 120-130 grams of protein and 25-30 grams of fiber per day. By prioritizing nutrient-dense whole foods, she kept refined sugars and processed items to a minimum.
3. Power of Recovery
Progress doesn’t just happen in the gym; It is formed during relaxation. Dr. Dolegowski highlighted the importance of 7+ hours of sleep, daily mobility tasks, and intentional stress management. “Respect the rest days,” he advised, noting that they are a non-negotiable part of the recovery process.
4. Restraint and hydration
One of the most significant changes was the decision to phase out alcohol. They noted that their sleep, mood, hormones, and recovery significantly improved after quitting smoking. “I don’t drink alcohol. My sleep, mood, hormones and recovery are all much better without it,” she said. To keep her body functioning at peak function, she also drank 80–100 ounces (about 2.37 to 2.96 liters) of water every day.
5. Pursue strength, not ‘thinness’
In a change that will impact many women, Dr. Dolegowski stopped focusing on the scale: “I stopped chasing ‘thin.’ Instead, I started chasing strong – and literally everything changed.”
6. Mindset of gratitude
Despite facing personal health obstacles including scoliosis, chronic back pain and Hashimoto’s, she began each morning with a Bible devotional. He explained that focusing on what his body can do rather than its limitations is important for his longevity.
7. Embracing discomfort
Lastly, he talked about the importance of a ‘growth mindset’. By silencing the inner voice that said ‘it’s too late’, she remained open to new challenges. He argued that change happens when you are willing to get into discomfort. She said, “I accept the development. I have stopped telling myself that ‘it’s too late’ or ‘I’m too old.’ I try new things and am willing to be uncomfortable – that’s where true growth and change happens.”
Dr. Dolegowski’s message for women over 50 is clear: Your fifties can be a decade of performance, provided you’re willing to change your habits and your attitude.
Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
This article is for informational purposes only and is not a substitute for professional medical advice.
[ad_2]
