If looking at the buff bodies of ageless celebrities like Madonna, now a half-century old, and 42-year old Olympic swimmer, Dara Torres, doesn't inspire you to adopt age-defying fitness habits, then nothing will!

Forever young: rocker Madonna and Olympian Dara Torres.

Having just turned 35 last month, I frequently list "longevity" as one of the reasons training and nutrition are such high priorities in my life. Is it that simple? Do these women have bodies and beauty beyond women half their age simply as a result of clean eating and consistent training?

As much as I'd love to just go ask Madonna myself (I've been a fan since I was 12), I thought I'd break down the habits of some of my most Madonna-esque clients in search of the answer to my question: How can you defy aging through fitness?

Are "Hormones" Just an Excuse?

Answer: yes and no.

Almost every client I've worked with, at some point in time, has used age as an excuse (amongst various others) for their current fitness or strength levels (or lack thereof), or why they can't or shouldn't have to do something I've prescribed while training.

I just don't buy it. Of course, I don't really buy any excuse.

However, there are legitimate hormonal considerations for women at some point in their lives. There's no specific age when it all "falls apart," and you won't wake up one day with a completely different body or hormonal profile.

It's progressive. It's less about age, and more about what habits you have formed over the course of your life, and which protocols you consistently adhere to.

BioSignature profile of an average 50-something female coming into my office

Weight: 162 pounds
Body fat: 23%

Now keep in mind, clients choosing to come to me for services are likely slightly healthier and leaner than average because they care enough to invest in themselves, and are knowingly going to have to work harder and eat cleaner than they ever have before. In many cases, investing in my services is "taking things to the next level" for them.

Top four BioSignature Modulation issues:

• Growth hormone (hGH), reflected by a high calf/triceps correlation
• Androgens (male hormones), reflected by a high pectoral/triceps correlation
• Carb tolerance, reflected by a high sub-scapula/triceps correlation
• Cortisol (stress management or exposure), reflected by a high umbilical/triceps correlation

Other common characteristics:

• Reportedly poor sleep, at times relying on over the counter sleep aids
• Insulin resistant, reflected by high triceps reading (commonly referred to as "the wave")
• Impaired digestion, often taking acid suppressing medications
• Taking at least one prescription medication. Most are also taking nutritional supplements (most commonly calcium, and a "one-a-day" multivitamin purchased in a grocery store).

Best supplement strategies

The best supplement strategies are those that I categorize as "best bang for your buck." Meaning, they have been shown to have a positive impact on more than one of the top hormone issues for 50-something females. Results will come from the effectiveness of the supplements, and the higher likeliness of compliance, two key ingredients for success!

Digestive enzymes with hydrochloric acid (HCl)

Stomach acid levels natural decline with age, with the most significant declines occurring between the ages of forty and sixty. It's at its highest in our teens, which is why we could eat pretty much whatever we wanted at that time, and suffer no pain. As time goes on, we seem to notice that more and more foods that bother us.

You've probably heard your grandmother say something like "oh, I can't eat tomatoes anymore" or "I used to be able to eat rice, but it's been bothering me lately." It's likely not the actual food that she's having problems with, but her declining digestive system in general.

Unfortunately, this is commonly treated by prescribing acid suppressing medications when you go in to complain of your increasingly annoying symptoms. These are meant to be taken for temporary relief for 3-6 weeks, and for no more than one repeat.

However, I've heard of clients being on such medications for months, and in some rare cases, years! What this is actually doing is killing any acid left in the stomach, further compounding the problem.

Tums or Rolaids are not the solution!

Plop, plop, fizz, fizz, oh what a mistake it is.

Further, digestive enzymes are becoming increasingly important due to the poor quality of produce available due to mass commercialization. Enzyme content is highest in the freshest foods. Plus, we eat so fast and without much conscious effort, we aren't giving our bodies a chance to release their own enzymes.

So in addition to digestive enzyme supplementation (make sure it has bile extract, pepsin, and 100-200 mg of HCl), eat local, fresh foods as often as possible, chew your food more thoroughly, and consciously consume your meal with some enjoyment. This in itself will take you a long way towards better health, physique, and longevity.

Vast improvements in digestive symptoms have been reported by taking two digestive enzyme tablets with HCl at each larger meal or meat based meal, and one at each snack or small feeding. Ideally, take the supplement halfway into your meal so it mixes well with the food.

If you want to learn more about enzymes and HCl, and how vital they are to your health, I recommend Enzymes: What the experts know by Tom Bohager, and Why Stomach Acid is Good for You by Wright & Lenard.

Glycine

Glycineis a non-essential amino acid that comes in powder or capsule form. It's derived from sugar cane, has a taste and texture of sugar but is free of carbohydrates. Glycine supplementation has been shown to increase hGH naturally, improve glucose metabolism and cognitive function.

The benefits of glycine supplementation reveal themselves on our physiques in a leaner low body, particularly calves, and also leaner triceps. This is a must for those suffering from "Kankle Complex."

Be sure to look for powder over capsule, as the amount that's been shown to positively impact hGH and glucose metabolism is more than 15 grams per day — just don't start with this dose! Work your way up gradually!

As an added bonus, glycine is a highly effective detoxifier, and can make you feel nauseous if you take too much too soon. I suggest a quarter teaspoon to start with, and increase by another quarter teaspoon each time you take it. Your best times are upon waking, around your workouts and before bed.

Essential Oils

Start with a high-quality fish oil supplement.

Flameout is one of the best sources of essential fatty acids.

Initially, aim to get two capsules in with every meal or snack. Once body fat goals are attained, and skinfold correlations improve, the dose can be reduced to a minimum of 6 grams daily in divided doses, such as one upon waking and one at each meal or snack throughout the day; or for maximum compliance, two at breakfast, when home from work, and with your last feeding of the day.

Also consider adding evening primrose oil to your daily regimen, one capsule at breakfast and at dinner. EPO is rich in the fatty acid gamma linolenic acid (GLA), which helps modulate the action of many hormones.

Herbal Adaptogens

Herbs like Rhodiola rosea and various forms of ginseng such as Peruvian (maca) and Indian (ashwagandha).

Could this be the queen of bang-for-your-buck supplements?

Adaptogensare hearty herbs that have stood the test of time, and have managed to survive in the harshest conditions and environments, such as extreme heat or cold, high altitude, strong winds or little water or sunshine. Their resilience is passed onto us when we supplement with them, and they help the body combat the effects of stress. The benefits are non-specific, and work better in your body over time.

Adaptogensare both cortisol and androgen modulators, as they help combat the effects of stress on the body, but also androgen modulators, helping increase strength, recover quicker from workouts, enable you to train longer and harder, and strengthen your immune system.

They can also help improve sleep quality and quantity, improve mood and energy levels, and create a feeling of harmony, balance, and happiness in the body.

The adaptogen is the king of "bang for your buck supplements." Or perhaps it's the queen: something this good and versatile has just gotta be female!

Maca helps with menopause and night sweats, boosts libido and sex drive, energy levels, and stamina. It's often used by natural and drug-free strength and physique athletes as a safe and effective alternative for other energy and muscle boosting substances similar to those of anabolic steroids, without the adverse health consequences and negative side effects.

Ashwagandahelps the nervous system, inflammation, anxiety, memory, immune function, and sleep quality, particularly helping reduce chronic waking.

My adaptogen of choice is rhodiola rosea, as along with its own well document benefits, it has a highly synergistic effect and helps all other adaptogens work better. For this reason, I take rhodiola along with another adaptogen such as maca or ashwagandha for maximum results and benefits.

ZMA

Supplements get a lot of negative press these days, with the critics claiming that supplements aren't necessary. Actually they're right: in a nutritionally complete body, supplements aren't necessary. They're only useful in correcting deficiencies.

However, everyone is deficient in something, and our deficiencies are many, varied, and significant. Magnesium and zinc are among the most common nutritional deficiencies, and they're addressed perfectly by taking ZMA.

Zinc is involved in the function of sex hormones, carbohydrate metabolism, the pancreas and synthesis of insulin, and also helps dissolve cholesterol deposits. The benefits of both zinc and magnesium are endless; entire books have been written on both.

Magnesium act as natural sedative (as does calcium). A 1998 study published in the Journal of Sleep focused on magnesium's effects on participants afflicted with sleep-syndromes, supplementing with 300 mg of magnesium in the evening for 4-6 weeks resulted in significant improvements in sleep.

Help a woman sleep better, and you change her life — she'll grow stronger, more youthful looking, more energetic, happier, more productive, and leaner. Proper, high-quality sleep is one of the most important factors affecting health, longevity, hormones, performance and physique.

If you're already supplementing with calcium, you should also take magnesium at a 2C:1M ratio. You should make sure not to take them both at the same time as they're antagonists, meaning they work against each other in the body.

Let's not forget Vitamin B6, which often gets overshadowed by the powerful Z and M minerals in ZMA. Vitamin B6 helps control carbohydrate, fat and protein metabolism, the balance of sodium and phosphorus in the body and the formation of blood antibodies. Deficiencies can results in feeling nervous or anxious and weak.

The recommended dosage of two ZMA capsules for women, before bed on an empty stomach, will do wonders for most. However, if a significant deficiency exists, additional supplementation of zinc and/or magnesium may be necessary for a period of time.

Because zinc has been shown to be toxic at levels above 150 mg, contact Metamextrix and discuss affordable and effective testing options to assess your individual deficiencies, or talk with your health provider about testing options.

In the second part of this series, we'll look at the case studies: Three fabulous fifty-something ladies who've put all of the above into practice.

About the Author

Krista Schaus is a certified PICP strength coach and BioSignature assessor. She owns and operates Defining Edge Fitness, working with clients one-on-one and internationally to help them achieve their personal best. She's also a natural, drug-free Canadian national champion in both powerlifting and bodybuilding.