Allyson Felix has spent most of her life operating at the highest level of competition, building a career that highlighted what sustained excellence looks like in track and field. With 11 Olympic medals and a record-setting run at the World Championships, she left the sport as its most decorated athlete. But these days, her focus has shifted. At 40, Felix is navigating life at a different pace, one that includes motherhood, business, and a more focused approach to how she takes care of herself.
Now, her time is often built around her family before anything else. From there, she fits in movement where she can, whether it’s a workout before the day picks up or a walk with her kids in the evening. The mindset is consistency, and making space for the habits that really add value to her life. These things also carry into how she approaches nutrition, recovery, and mental health, all of which she now considers with a level of focus that didn’t feel necessary earlier in her career.
“I think we need more of those moments where we are taking care of ourselves,” Felix said. It’s a reminder that slowing down can be just as important as staying active, especially in a life that rarely stops moving.
Felix is also continuing to expand her reach beyond competition. Through her company Saysh and partnerships like her latest work with Ensure and Abbott, the global healthcare company, she’s building around a broader idea of wellness that extends past elite athletes. In the conversation below, Felix speaks about her milestone birthday, raising a family, and how her definition of strength continues to evolve.
ESSENCE: Since you turned 40, how has your approach to health and wellness changed?
Allyson Felix: I think I’ve just been more intentional about what I’m doing. I think when I was younger, I didn’t have to think about it too much. It was kind of automatic. Things were more forgiving, but now I see more closely how things are related. And yeah, I’m very intentional now.
What does the typical day of eating look for you right now?
For me, I am all about prepping things, but I’m getting up. It’s a busy household, two little kids at home. And so waking up, having maybe oatmeal and fruit, things that are easy, maybe some yogurt and granola. And then I’m out the door. I usually try to do my workout before my day gets started. And so after I do my workout, then that’s when I get to have my protein. And so that’s why I’m also really excited about this partnership with Ensure and Abbott because it’s so important to get that protein right after the workout. And I love that Abbott has been in this space for so long and they’ve done the research. And I think protein is really a trend right now, but also for me, it’s been the basis of what I’ve done for a long time. And so I know how important it is.
So I usually grab my Ensure Max Protein 42g Shake after working out on the go, and then I’m in the office. And after that, I might have a salad. And then dinner would be the fuller meal where I’m having maybe some fish, some veggies, and maybe a starch, just keeping it very balanced.
What made you want to partner with Ensure and Abbott, global healthcare company, on this new Ensure Max Protein Shake?
I am very intentional about the things I do, and I was really impressed with just the things that Abbott cares about and the longevity and that they have done the research and the science behind it. And then when searching for a protein, I was really also impressed with Ensure and being able to get 42 grams. And just that it fits with my lifestyle. It’s so easy to take on the go. As a busy mom and business owner, it just fits my lifestyle really well and allows me to prioritize the things that are important to me and just show up in that way while also getting it in. So I’m excited about the partnership.
Being a mother and a business owner, how do you balance your busy schedule by staying consistent with family as well as your wellness?
Not every day is perfect, but I do try to make it a family thing. I want to model a healthy lifestyle for my kids as well. So we love taking family walks at the end of the day. On the weekends, we love taking the bikes out and getting on the bike path. It’s really prioritizing it and making sure that it fits into the day. And even for my own fitness, it looks like looking on my calendar and seeing where I can fit it in today and that it’s going to be a non-negotiable.
This question actually arose from something you said earlier. For someone who may not understand the specifics of protein, can you break down why protein is so important?
Strength is key. And for me, I’ve really built my life around it, whether that’s physical strength or mental strength. And when you are using your body, you’re breaking down your muscles, and so they need to be nourished, they need to be built back up, and protein is what is going to do that. It’s important for all people and it’s important for a healthy lifestyle, and the thing about Ensure Protein Max—it makes things simple, easy, and convenient, so you don’t have to do a lot of work with it. It’s there for you. But I think the key is knowing that you have to take care of yourself, and that’s not just for athletes, it’s for anyone who wants to be healthy and strong.
When people think of health and wellness, sometimes there’s more attention put on the physical. I wanted to ask you, what type of things are you doing to take care of your mental health nowadays?
It’s so important. I think about it so much more now. I’m trying to start my days with a bit of journaling and just having a beat before things get crazy. And whether it’s doing a little bit of breathwork or just some quiet moments before I get the day started, and then just checking in with myself, knowing am I feeling overwhelmed? Do I need some time for myself? Or some days I’ll make time to do something that just makes me happy and brings me joy and not feel guilty about it.
Sometimes we get busy with life. What advice would you give to that woman trying to get back on track?
First, give yourself grace. Like you said, all those things, life happens and nothing is just usually linear. So I would say be gradual, give yourself a goal and make it attainable. Make it something that you can break down little by little. So whether that’s saying, “Okay, I’m going to move my body for 20 minutes today.” Even if it feels small, it’s something and it gives you something to build off of. And I think sometimes you want to have this big aggressive plan and go after it, but I think start small and build.
What does feeling your “best” look like at this stage in your life?
I think for me right now, feeling my best is really feeling strong. It’s feeling healthy and it’s doing the best I can with where I’m at. And so I think it’s making good choices. And it’s not always the ideal situation or it’s not always perfect, but to me, it’s like setting myself up for success. And so that’s doing the things, making time to move my body, making time to exercise as a family, making sure the work that I’m doing, that I’m passionate and I’m making good nutrition choices to feel fueled and ready to take on my day.
Being a high-level athlete for so long, I know it was one of the most important things in your life. What does training look like for you now that you don’t necessarily have to do it for competition’s sake?
It’s so different, and It’s taken me a bit to find my way, but it looks like variety. I try to switch it up. I still do a lot of track workouts, but I play tennis, I do Pilates, and I do strength training in the gym. So, those are kind of the core things that I rotate between. And really for me, consistency is key. And so I’m making sure that I’m doing one of those things and making sure I’m moving my body every day.