8 Diet & Exercise Mistakes That Age You
Certain diet and exercise habits, often adopted with the best intentions, may speed up visible aging and undermine your wellness goals. As your partner in healthy aging, Fort Worth plastic surgeon Dr. Emily Kirby explains 8 lifestyle mistakes that do more harm than good and offers practical, science-backed ways to keep your body and complexion youthful.
1. Skipping protein throughout the day
Protein supplies the amino acids your tissues need to repair daily wear and tear. When you miss regular servings (especially at breakfast!), your body may break down muscle tissue to get the amino acids it needs. Over time, this process can slow your metabolism and lead to a “deflated” appearance.
The general recommendation for protein intake is about 20-30 grams of lean protein each meal to preserve and build muscle tone. Getting enough protein is essential if weight loss injections are part of your lifestyle.
2. Choosing “low-fat” everything
A strictly low-fat diet can leave skin dull and joints stiff. Healthy fats maintain cell membranes and help you absorb fat-soluble vitamins that brighten the complexion and keep your joints lubricated for more comfortable movement. Enjoying a few slices of avocado on toast or adding a drizzle of olive oil to your salad or protein can help you enjoy the health and beauty benefits of full-fat foods without derailing your meal plan.
3. Relying on sugary drinks for quick energy
Most of us reach for sodas, sweet tea, or flavored coffees to help keep busy schedules manageable, but these beverages spike blood sugar and trigger glycation (when sugar molecules bind to collagen), making it brittle. Over time, lines and wrinkles deepen, and the skin loses bounce.
We suggest swapping sugary beverages throughout the day for water infused with citrus or unsweetened green tea to lower your sugar intake and protect collagen.
4. Chronic calorie restriction
When you keep daily calories too low for weeks or months, your body shifts into conservation mode. Thyroid and metabolic output slow, hormones decline, and cortisol levels increase (cortisol is a stress hormone that breaks down collagen and encourages abdominal fat). The result is a tired appearance, brittle nails, dry skin, and stalled progress, even though you “eat less.”
A smarter approach is a flexible 300-500-calorie deficit supported by abundant protein, colorful produce, and healthy fats.
5. Avoiding resistance training
Lean muscle does far more than sculpt attractive contours; it raises resting metabolism, improves blood sugar control, and supports a youthful posture. When you skip strength work, age-related muscle loss begins as early as your 30s, slowing calorie burn and allowing tissues to loosen and drift downward.
Adding full-body workouts that challenge every major muscle group (legs, back, chest, shoulders, arms, and core) 3 times a week will keep your contours firmer and extend your overall longevity.
Related: Can Exercise Boost Collagen Production?
6. Overdoing endurance cardio
Logging long, daily miles without sufficient recovery can backfire on your anti-aging goals. Extended high-intensity sessions elevate cortisol and slow thyroid function, leaving you with a drawn, tired look. Excess mileage also increases oxidative stress and micro-inflammation in joints and tendons, accelerating wear that shows up as stiffness and reduced mobility.
Limit longer runs or cycling sessions to two or three times per week and keep most workouts in a moderate heart-rate zone where conversation remains comfortable to keep your heart strong, your hormones steady, and your appearance youthful.
Related: What Women Need to Know about the Signs of Heart Disease
7. Neglecting recovery and sleep
Sleep is your body’s prime repair window to mend microscopic muscle tears, recycle damaged collagen, and tidy up oxidative waste. Cut those hours short, and you limit this nightly “reset,” waking with puffy eyes, low energy, and over time, cortisol-related signs of aging and belly fat. Inadequate sleep also weakens your immune function and increases the risk of workout-stopping illness or injury.
Active rest days with activities such as walking, stretching, or low-intensity yoga are also part of recovery and allow the body to flush away toxins and deliver oxygen to healing tissues. Most people need between 7-9 hours of sleep and at least one active recovery session between tough workouts to maintain bodily harmony.
Related: 4 Mental Health Benefits of Taking Walks
8. Forgetting hydration
When you are dehydrated, your body has to work harder to perform every bodily function, which can make you feel tired and sluggish. Even mild dehydration can shrink collagen fibers, exaggerating fine lines and slowing essential nutrient delivery to the skin and other organs and tissues. Sip half your body weight in ounces of water daily, adding electrolytes after intense workouts to replenish hydration levels and keep your body and skin in peak condition.
Let us help you age with confidence
At our Fort Worth plastic surgery center and medical spa, we offer surgical and non-surgical anti-aging solutions to help you look as energetic as you feel. Call or text 817-292-4200 to schedule a personalized consultation with our Fort Worth team to learn how we can help.
