At 50, Jennifer Lopez is on top of her diet and fitness game, as can be demonstrated by her incredibly impressive physique and ageless beauty. One might think the superstar drinks daily from the fountain of youth, but as we all know, it doesn't exist (boooo).
Lopez maintains that her appearance is the direct result of an intense dedication to wellness. "I sum it all up as trying to live a healthy lifestyle," Lopez tells People in a recent cover story. "I'm just trying to take care for myself," she adds. "I think I'm hangin' on!" You said it, sister.
So just what does the J.Lo way of diet, exercise and self-care entail? Here is a rundown of all her secrets:
Fit at 50
Seeing as though Lopez's Instagram feed is filled with fitness photos and videos, it's no surprise she loves to exercise. However, the singer doesn't rely on one method in particular to keep her body looking its best. Instead, the star likes to mix up her workouts, blending circuit training, the Tracey Anderson method, hot yoga and dancing (because she is J.Lo, after all!) in her at-home studio.
J.Lo has the right idea by mixing up her workouts: Doing the same routine daily isn't necessarily effective, according to experts. While some people will simply get bored from it, hit a plateau or even gain weight, overtraining the same muscles can result in injury. John Hopkins Medicine recommends a routine that includes aerobic exercise, strength training and flexibility moves.
Jennifer Lopez and Weights
Lopez also revealed she has recently added lifting weights to her routine. "I feel like as you get older you lose muscle," she explained about her reasoning behind pumping iron. Yes, Ms. Lopez, you are correct: Muscle loss with aging even has a diagnostic term —sarcopenia according to Mayo Clinic — composing of the Latin words "sarco" for muscle and "penia" for wasting.
While science hasn't pinpointed an exact rate for muscle loss with aging, the overall loss is estimated at around 35 to 40 percent between the ages of 20 and 80.
We also experience bone mass loss as we age, and guess what? Weight lifting can help both and a 50-year-old woman's body transformation is not out of reach. Pumping iron not only improves bone density and muscle strength, but also helps stabilize the body's immune system by adding proteins and metabolites.
Staying Hydrated Has Health Benefits
Lopez believes that hydration has many health benefits — including great skin. In a previous interview with People she revealed that "drinking lots of water" in combination with consuming "fresh foods with lots of fruits and vegetables" was responsible for her clear complexion.
She is totally right. Water aids in digestion, blood circulation, absorption of nutrients and helps eliminate toxins for your body, all things that will help keep your skin hydrated. Properly hydrating can also aid in weight loss, detoxification and support heart health.
No Bland Diets for Jennifer
According to the magazine, Lopez strives to "eat clean," but loathes bland diets. "I'm not a perfect eater," she admits. She previously told Hollywood Life that she starts her day with a 90-calorie Body Lab Shake "with quinoa milk or water" and some decaf coffee.
For lunch she will eat something like a salmon and veggie-packed salad, consisting of things like broccoli, peppers and zucchini with a bit of vinaigrette on top. For dinner she will pair a protein with quinoa. "It feels like rice and beans, which I grew up with. And I like pork and chicken — especially Puerto Rican style!" she explained.
Read more: The Dos and DON'Ts of Clean Eating
Relying on Protein Shakes
When Lopez feels like she has overindulged, she uses protein shakes to get her body back on track. "If I feel like I've been naughty for a few days or if I'm trying to slim down a couple of pounds, I'll do a protein shake in the morning and one at night," she reveals. One of her favorites is a thick healthy shake concocted out of sunflower butter, chocolate protein powder and banana.
Sleeping — a Lot
Despite her crazy schedule, juggling her career, relationship and family duties, Lopez makes sure to get plenty of sleep every night — at least 7 to 9 hours — and even more when she can "10 or 11 hours on a day off," she claims.
The American Academy of Sleep Medicine and the Sleep Research Society recommends seven or more hours of sleep per night to maximize health. Not getting enough sleep can have a variety of implications on your health, including illness, a weakened immune system, weight gain and impaired memory and concentration.
Meditating and Daily Affirmations
Aside from food and fitness, Lopez believes that nourishing your spiritual self is key to having a beautiful outside. Lopez practices regular meditation and says a daily affirmation to help keep herself centered. "I'll go outside and open up my arms to the universe, to the heavens, to God," she explains to People.
Avoiding Three Vices
Every once and awhile you might catch J.Lo toasting with a drink or holding a bottle of bubbly, which might be a little misleading. Back in 2016 she revealed to Daily Mail that she stays away from three substances. "I don't drink or smoke or have caffeine," she revealed. Occasionally she will have a cup of coffee, but it is always decaf.
While aging as gracefully as J.Lo is totally doable, you clearly have to make a commitment to healthy living — and there is no time like the present to start!
- Daily Mail: "Body Secrets Revealed: Jennifer Lopez, 46, Doesn't Drink Alcohol or Coffee, Likes to Sleep up to 10 Hours a Night, Eats Kale and Sprouts, and Has Two Trainers"
- American Academy of Sleep Medicine: "Seven or More Hours of Sleep per Night: A Health Necessity for Adults"
- Hollywood Life: "Jennifer Lopez’s 90-Calorie Breakfast & Veggie Diet That Keeps Her Slim At 46"
- People.com: "Jennifer Lopez Spills Her Secrets for Looking Like a Perfect 10 at Age 46: 'It's Hard Work!'"
- Tracey Anderson: "Meet Tracey"
- People.com: "Jennifer Lopez Shares Her Secrets to Looking – and Feeling – Great at 49!"
- Mayo Clinic: "Slowing or Reversing Muscle Loss"
- John Hopkins Medicine: "3 Kinds of Exercise That Boost Heart Health"