Longevity Expert Identifies Five Key Mistakes Women Make That Accelerate Aging

Everyday choices significantly influence how individuals age, and one longevity expert points to several common habits that may seem minor but can accelerate the aging process in women. Dr. Robin Berzin, founder and CEO of Parsley Health, suggests that women can still make changes to mitigate these effects.

"Women in their 30s and 40s have something incredibly valuable that no supplement, drug or biohack can give them later: time," Berzin stated.

Sedentary Lifestyles and Inadequate Movement

One significant mistake identified is prolonged sitting, even with regular exercise. While the Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity physical activity per week, including strength training, spending excessive hours sedentary can counteract these benefits. Many individuals sit for eight to 10 hours daily, which studies suggest can negatively affect heart health, body mass index, cholesterol, and blood sugar levels. A February 2024 study published in the Journal of the American Heart Association indicated that older women who sat for more than 11 hours a day had a 57% higher risk of premature death compared to those sitting less than nine and a half hours. Berzin advises integrating more movement throughout the day, such as walking after meals, taking the stairs, and regular standing.

Protein Deficiency and Overtraining

Another pitfall is chronically under-eating protein, especially when combined with excessive exercise. Berzin advocates for shifting focus from weight loss to muscle preservation. Consuming insufficient protein while overexerting oneself can hinder muscle growth and maintenance. Protein is crucial for muscle mass, which plays a vital role in regulating blood sugar, supporting metabolism, strengthening bones, and maintaining balance and mobility with age. A 2026 meta-analysis of 126 studies found that resistance training significantly improved strength in pre- and postmenopausal women.

Alcohol Consumption and Its Impact

Socially accepted alcohol consumption is also flagged as a mistake. As the body ages, it becomes more sensitive to alcohol due to decreased lean body mass and a slower metabolism, leading alcohol to remain in the system longer. Berzin notes that alcohol can disrupt sleep, increase cancer risk, and exacerbate issues common in midlife such as sleep disturbances, mood changes, hot flashes, and metabolic health problems.

Neglecting Baseline Health Metrics

Not understanding one's baseline vital numbers—including blood pressure, glucose metabolism, iron levels, cholesterol, body composition, and lipids—is identified as a significant oversight. Establishing and tracking these markers over time allows for early detection of changes that could lead to illness, even before symptoms manifest. Berzin emphasizes that the first indication of accelerated aging should not be a medical diagnosis.

Delaying Health Investments Until Symptoms Appear

Finally, waiting for symptoms before prioritizing health is considered the most significant error. Many chronic diseases develop silently for years. Berzin advises against chasing longevity through trendy supplements or biohacking tools, instead recommending a focus on foundational elements of healthy aging. The objective, she states, is not to become obsessed with longevity but to build and maintain the muscle, bone, metabolic, and cardiovascular health necessary for the future.