Health & Wellness in your 20s, 30s & 40s: Are you in control?

As you get older, your body inevitably changes. You may find that the types of exercise and diet that worked for you as a teenager or in your early 20s no longer have the same effect when you’re broaching your 50s; you might not bounce back from a marathon like you once did, and that fast food meal might have tasted amazing but it’s weighing you down.

As such, it’s important to keep on top of what the best course of action for your body’s optimum wellness is, whether that’s updating your fitness regime or keeping a closer eye on your diet. Many leave this down to trial and error, swapping one diet or workout for another until they find one that’s the right fit to challenge their decreasing metabolism for a while. But there is another option that’s far more accurate and can give you much quicker results: DNA fitness testing.

Let’s look in more depth at what each decade can bring and how learning more about what your body’s going through can help you understand your path to wellness better:

In your 20s:

According to research, you will experience the highest resting metabolic rate in your 20s. Generally, this rate drops by around 1-2% per decade of your life and is usually down to genetic predispositions that affect your body composition and physical fitness, but it can also drop as many people have less of an opportunity to be active from more sedentary jobs and lifestyles. Your bone density, muscle mass and cardiorespiratory capacity are all in optimal condition at this time of life – your body is truly built for exercise at this age.

As a result, building good nutrition and fitness habits during this time will help you continue on this path in the future, but knowing the best options for your body type and lifestyle are key.

In your 30s:

When you hit the big 30, your DHEA levels start to decline. This hormone can slow your exercise recovery time and increase your body’s muscle to fat ratio. Weightlifting and strength training are often recommended as a good combative towards these decreasing levels.

Maintaining a good level of fitness and a healthy diet in your 30s can contribute towards a lowered risk of high cholesterol, hypertension and type 2 diabetes – conditions that your body may be genetically predisposed to that can begin to develop as you age.

Knowing more about what your body responds to best and how its health can be maintained can come through trial and error, but also through genetic testing. Everybody is different; food intolerances and deficiencies in certain vitamins may contribute towards weight gain or fatigue, which in turn affect your overall wellness, but fitness DNA testing can also reveal a more in-depth overview of your metabolic rate, leading you to be able to make better lifestyle choices that can be maintained as you age.

In your 40s:

As you enter your 40s, your body naturally slows down, meaning your energy levels may be lower and your recovery may not be quite as quick as it once was. Women will also begin to experience hormonal changes during this decade that can be challenging to their motivation and fatigue levels. This is also a time when developing chronic diseases such as diabetes and high blood pressure is a higher risk.

Maintaining mobility is hugely important once you’ve passed 40 – a simple injury could put you out of action for weeks, and that sedentary lifestyle can stiffen joints meaning your movement is restricted.

If you haven’t already by this time, developing a healthy diet plan and regular exercise regime is key. Using a fitness-specific genetic testing kit can reveal an in-depth analysis of the types of management your body needs best, and our option, NutriQlu, gives suggestions of how you can work these into your lifestyle so that factors which may seem out of your control in your 40s, such as your base metabolic rate and muscle breakdown, can be better managed to live a healthy life.


Our NutriQlu test will unlock the secrets of your DNA to identify genetic predispositions for food intolerances, vitamin and mineral deficiencies, ideal exercise type and more.

Train smarter, eat better and recover faster with key insights from your custom genetic report.

If you’re looking to lose weight, get lean, gain muscle and optimise your diet take the first step with a NutriQlu personalised nutrition and fitness report.


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