Don't get old
Healing After 45: Rebuilding Strength, Health, and Vitality
Aging isn’t a decline—it’s an evolution. But after 45, healing from injuries, workouts, and even daily stress takes longer than it did in our 20s. It’s not just about getting older; it’s about changes in hormones, metabolism, and recovery mechanisms. The good news? With the right approach, you can still heal, rebuild, and even thrive well into your 50s, 60s, and beyond.
Why Healing Slows Down After 45
Once we hit our mid-40s, several biological changes impact our ability to recover:
Decreased Collagen Production – Collagen is essential for joint health, skin elasticity, and tissue repair, but production slows with age.
Reduced Blood Flow – Capillaries that deliver oxygen and nutrients to muscles and connective tissue become less efficient.
Hormonal Shifts – Testosterone, growth hormone, and other key recovery hormones decline, affecting muscle repair, inflammation control, and tissue regeneration.
Chronic Inflammation – Lingering inflammation from past injuries, poor diet, or overuse can prevent full recovery.
When Injuries Linger
I’ve personally felt this slowdown. My knee and my elbow are still bad, despite months of trying to heal. I have a slight torn meniscus, a strained MCL with a small tear, and a Baker’s cyst in my knee from all this damage. In the past, these types of injuries would have healed quickly, but now they seem to stick around, limiting mobility and causing discomfort. It’s frustrating, but it’s also a reminder that after 45, healing requires a different strategy—not just time.
How to Speed Up Healing and Recovery
If you’re dealing with lingering injuries like me, here’s what I’ve learned about optimizing recovery:
- Optimize Nutrition for Healing
Increase Protein Intake – Amino acids from protein are the building blocks of muscle and tissue repair.
Collagen & Bone Broth – These provide gelatin, glycine, and proline, which support joint and tendon recovery.
Anti-Inflammatory Foods – Focus on omega-3-rich fish, turmeric, ginger, and dark berries to reduce chronic inflammation.
Electrolytes & Hydration – Dehydration slows recovery, so get enough water, magnesium, potassium, and sodium.
- Leverage Targeted Supplements
Collagen Peptides – Supports joint and connective tissue repair.
Methylated B Vitamins – Crucial for energy metabolism and cellular repair, especially with a COMT mutation.
Magnesium-3-onate – Helps with muscle recovery and nervous system relaxation.
D-Ribose & CoQ10 – Boosts cellular energy production for healing.
Methylene Blue – I’ve noticed cognitive benefits from using it, and it has potential mitochondrial support for recovery.
- Use Smart Training & Therapy
Neubie Machine & Electrical Stimulation – I’ve been using this to help heal my meniscus and elbow, and it’s been a game-changer for blood flow and neuromuscular activation.
Compression & Blood Flow Restriction Training – Encourages healing while reducing impact on injured areas.
Isometric & Eccentric Movements – Strengthens connective tissue without overloading it.
- Manage Inflammation & Pain Without Wrecking Recovery
Cold Exposure & Contrast Therapy
