Midlife Body Changes: What’s Happening & How to Fix It

Staring in the mirror, you notice another change that seemingly popped up overnight. A weird lump or wrinkle that wasn’t there yesterday. The dreaded “menopause apron” spilling over your jeans. Thinning hair, random aches and pains, and wondering what rollercoaster ride your period has in store for you this month (Is it coming early? Late? At all?). 

Welcome to the wild ride of midlife body changes!

Just when you thought puberty was the last of the awkward transitions, your 40s and 50s roll up with a whole new set of physical changes. 

If you’re feeling betrayed by a body you thought you knew, you’re definitely not alone.

As a functional medicine practitioner, the biggest shock I hear from clients is that the reflection they see doesn’t match their mental self-image at all. 

We still FEEL young inside, so why are our bodies morphing in unrecognizable ways on the outside?

While some changes like graying hair and looser skin are a more natural part of the aging process, many midlife metamorphoses are actually tied to shifts happening deep in your gut. That’s right, your belly holds powerful sway over your physical health and how well your body ages!

Why Gut Health Becomes Critical in Midlife

Your gut health isn’t just about digestion—it impacts nearly every aspect of your physical health and well-being. During middle age, your microbiome’s influence on your body becomes even more pronounced, affecting your mental health, risk for chronic diseases, and even how your body manages hormonal changes.

Factors like increased stress, declining muscle mass, and shifts in hormone levels can make maintaining a healthy gut more challenging. However, taking proactive steps to support your microbiome can lead to better health outcomes as you age. The good news is that by focusing on healthy eating, regular physical activity, and stress management, you can strengthen your gut and improve your overall health.

Let’s dive into some of the most common body changes in your 40s and 50s, explore how gut dysfunction can accelerate them, and—most importantly—uncover the best ways to promote healthy aging from the inside out.

Thinning Hair: It’s Gut-Wrenching 

Have you noticed your hair changing in midlife? Watching more and more strands collect in your drain or brush is quite distressing – understandably so. While some shedding is normal (we usually lose 50-100 hairs per day), pronounced hair loss and thinning in midlife often stems from nutrient deficiencies, hormonal changes, and/or autoimmunity – and your gut is ground zero for all three.

Your gut’s role in hair growth may surprise you, but the connection is crystal clear when you peek behind the microscope. Hair follicles are among the most metabolically active and “energy-hungry” cells in your body. They require a steady stream of nutrients to construct keratin, the protein that composes 95% of your hair.

The problem? Even if you eat a healthy diet, you won’t absorb those crucial hair vitamins and minerals if your gut is inflamed or lacks the proper microbial diversity. An imbalanced microbiome can also overproduce DHT (dihydrotestosterone), the hormone most strongly linked to hair loss as you age [1].

Here’s another hairy fact: 70% of your immune system resides in your digestive tract, so an unhealthy gut allows chronic inflammation and autoimmunity to run rampant. For example, alopecia areata, an autoimmune condition that attacks hair follicles, is frequently tied to celiac disease and inflammatory bowel disorders, which further demonstrates the gut’s influence on your hair [2].

What you can do about it:

• Eat a nutrient-dense, whole foods diet rich in biotin, silica, vitamin C, iron, and omega-3 healthy fats to nourish hair follicles from the inside out. Some of the best foods for luscious locks include eggs, avocados, berries, leafy greens, pumpkin seeds, and wild-caught salmon.

• Address any underlying gut infections or imbalances with a comprehensive stool test and personalized protocol. Removing inflammatory triggers and rebalancing your microbiome is key for good health.

• Consider targeted supplements like collagen peptides, which provide the building blocks for keratin production. One of my recommendations is H-S-N Radiance from Designs for Health. A high-quality multivitamin can also help fill in any nutrient gaps. 

• Manage stress levels and prioritize good sleep, as both chronic stress and lack of rest can exacerbate hair shedding by disrupting hormone levels and increasing inflammation.

Sagging Skin, Fine Lines & Wrinkles: More Than Skin-Deep

The first places you tend to see your age in your skin are around the eyes (crow’s feet), mouth (smile lines), and hands. Sun damage from not wearing proper sun protection (and all that tanning we did in our teens and 20s – oof, what were we thinking?!) is definitely catching up with us now. Those dark spots on your cheeks, hands, and chest are actually called “solar lentigines,” “sun spots,” or “liver spots,” and they’re a direct result of UV exposure. In fact, up to 90% of the visible signs of aging (wrinkles, sagging, & uneven pigmentation) can be attributed to cumulative sun damage [3].

You can also blame your skin changes on dwindling collagen, the protein that keeps your skin firm and elastic in youth. We lose about 1% of our collagen stores each year starting in our 20s, and the decline accelerates sharply for women during menopause [4]. Estrogen stimulates collagen production, so as levels of this hormone drop during perimenopause and menopause, skin loses its scaffolding more rapidly.

Collagen is primarily composed of the amino acids glycine, proline, and hydroxyproline. Guess where your body gets the raw materials to construct these building blocks? From food digesting in your gut! Insufficient protein absorption in a damaged gut can directly impact your skin’s structural integrity.

Plus, the chronic inflammation that festers inside an out-of-balance gut breaks down your healthy collagen faster, leading to premature aging. This is in part due to elevated cortisol (a stress hormone) and insulin (a blood sugar hormone). Both surge in response to inflammation and crank up enzymes that chew through collagen.

Now factor in that a whopping 95% of your serotonin, the neurotransmitter that stabilizes mood and confers a radiant glow, is manufactured in your gut [5]. When your microbiome is disrupted, so is your serotonin production, showing up as skin that looks as lackluster as you feel emotionally. 

So yes, the gut-brain-skin axis is a very real phenomenon – and it’s one of the most overlooked root causes behind declining midlife skin quality, texture, and overall health.

What you can do about it:

• Focus on a high-fiber, plant-rich diet to feed the beneficial bacteria that support skin health. Aim for at least 25-35 grams of fiber per day from vegetables, fruits, legumes, nuts, and seeds.

• Up your intake of collagen-boosting nutrients like vitamin C (citrus fruits, berries, bell peppers), silica (bananas, leafy greens, leeks), and copper (cacao, sesame seeds, shiitake mushrooms).

• Consider adding a high-quality collagen supplement to your routine. Look for hydrolyzed collagen peptides (like in Whole Body Collagen), which are easier for your body to absorb and utilize.

• Support gut health and manage inflammation by incorporating fermented foods (kimchi, sauerkraut, kefir), bone broth, and omega-3-rich foods (wild salmon, sardines, chia seeds) regularly. 

• Minimize skin saboteurs like sugar, refined carbs, and industrial seed oils, which can accelerate collagen breakdown and promote inflammation.

• Practice stress-busting techniques like meditation, deep breathing, tai chi, or yoga to help regulate cortisol levels and prevent premature aging.

• Protect your skin from further sun damage by wearing protective clothing, and seeking shade during peak sun hours. If you want to use sunscreen, go for nontoxic and mineral based. For existing sun spots, consider adding a vitamin C serum to your skincare routine to help brighten and even out pigmentation.

The “Menopause Apron”: A Gut Reaction  

Increased abdominal fat is often one of the most frustrating midlife body changes, especially in women. Even if you haven’t experienced midlife weight gain elsewhere, a stubborn fat pad around your middle, affectionately dubbed the “menopause apron” or “mother’s apron,” tends to show up to the party uninvited in perimenopause and menopause [6].

So why is this… and what can we do to get rid of it?

Falling estrogen levels can take some of the rap for shifting fat storage from the hips and thighs to the midsection. However, new research reveals that your gut microbiome composition has an even stronger influence on body fat distribution.

Specific bacterial strains like Firmicutes are more efficient at extracting calories from food and have been shown to increase fat storage, inflammation, and insulin resistance [7]. On the flip side, beneficial bacteria like Akkermansia muciniphila are linked to lower visceral fat and better metabolic health [7]. So what does this all mean? Long story short, if there are too many “bad” gut bugs in your system, releasing stubborn fat is way harder than it used to be.

An imbalanced gut also impairs your body’s ability to regulate cortisol, the stress hormone that when chronically elevated encourages fat storage directly around your vital organs. This is because cortisol increases lipoprotein lipase, an enzyme that promotes fat storage, particularly in the abdominal area. This visceral fat behaves differently than subcutaneous fat (the pinchable stuff under your skin), churning out inflammatory signals that further disrupt your gut and overall health, creating a brutal cycle. Visceral fat is more metabolically active and resistant to weight loss efforts compared to subcutaneous fat. It’s also more strongly associated with health risks like heart disease, diabetes, and certain cancers. So even if you’re not seeing a huge change on the scale, reducing visceral fat is crucial for overall health and can help minimize the appearance of midlife belly fat.

What you can do about it:

• Don’t starve yourself. I know it sounds counterintuitive, but simply cutting back on food won’t work. While calorie needs do generally decrease with age due to changes in metabolism and body composition, extreme calorie restriction can backfire by slowing your metabolism further and causing your body to break down precious lean muscle for energy. Instead, focus on nutrient density – choosing foods that pack a lot of nutrition into each bite, like colorful fruits and veggies, proteins, healthy fats, and complex carbs. Tuning into your hunger and satiety cues (AKA: intuitive eating) can also help you naturally regulate your intake without feeling deprived.

• Prioritize fiber-rich, plant-based foods to nourish beneficial gut bacteria and promote healthy weight management. Some of the best options include leafy greens, cruciferous veggies (broccoli, cauliflower, Brussels sprouts), berries, chia seeds, and flaxseeds.

• Incorporate fermented foods daily for a natural dose of probiotics (sauerkraut, kimchi, kefir, and unsweetened yogurt are great options). Probiotics introduce “good” gut bacteria to balance out the high level of harmful bacteria that modern living tends to promote in our gut microbiome.

• Consider a high-quality probiotic supplement that contains multiple strains of lactobacillus and bifidobacterium. You can even take an additional probiotic containing the Akkermansia muciniphila strain, which has been shown to support a healthy body composition and fight inflammation.

• Stay well-hydrated by aiming for half your body weight in ounces of clean, filtered water each day. Dehydration can worsen constipation and bloating, which may also be a source of that puffy, swollen belly feeling.

• Get moving with a combination of high-intensity interval training (HIIT) and strength training to boost metabolism, build lean muscle, and reduce visceral fat.

• Manage stress levels through mindfulness practices, deep breathing, or journaling to help regulate cortisol and prevent stress-related weight gain.

• Consider using adaptogenic herbs like ashwagandha or Rhodiola to support healthy cortisol levels and stress resilience (Quicksilver Scientific Ultra Energy has both).

• Create a regular exercise routine to support cardiovascular health, reduce insulin resistance, and encourage sustainable weight loss. Prioritize strength training and weight-bearing exercise to reduce visceral fat and improve bone health.

• Incorporate resistance training exercises at least 2-3 times per week. Building and maintaining lean muscle mass boosts your metabolism, making it easier for your body to burn fat overall. Plus, having more muscle tone can help create a firmer, tighter appearance in the abdominal area.

Lackluster Muscle Tone: Blame the Gut, Not Just Gravity

Despite your devotion to barre class, you may notice your muscles don’t recover or respond the way they used to after a tough workout. 

Reduced muscle tone and flabbier limbs are common complaints in your 40s and beyond – and your gut may be sabotaging your strength gains.

Age-related muscle loss (sarcopenia) accelerates in midlife for a few key reasons:

1. Impaired protein digestion/absorption: You can down all the protein shakes you want, but if inflammation is ravaging your gut lining, you won’t break down and assimilate those amino acids into your muscles efficiently.

2. Poor nutrient status: An unbalanced microbiome can lead to deficiencies in vitamins and minerals crucial for muscle protein synthesis, repair, and growth – think vitamin D, magnesium, and zinc. Supplementing won’t help much if absorption is compromised.

3. Insulin resistance: Chronic inflammation from an unhappy gut can interfere with insulin’s action, making it harder for glucose to enter muscle cells. This can limit energy production and post-workout recovery.

4. Mitochondrial decline: The energy powerhouses that fuel your muscles (mitochondria) can become dysfunctional with age, largely as a downstream effect of free radical damage and inflammation originating in the gut.

What you can do about it:

• Prioritize high-quality, easily digestible protein sources at each meal to support muscle protein synthesis. Some of the best options include pasture-raised eggs, wild-caught fish, grass-fed meats, and organic poultry.

• Up your intake of gut-healing nutrients like bone broth, collagen, and fermented foods to reduce inflammation and improve nutrient absorption.

• Focus on resistance training exercises that challenge your muscles progressively. Aim for at least 2-3 strength sessions per week, targeting all major muscle groups.

• Incorporate recovery practices like foam rolling, Epsom salt baths, and gentle yoga to reduce muscle tension and promote tissue repair.

• Consider targeted supplements like creatine monohydrate, beta-alanine, and branched-chain amino acids (BCAAs) to support muscle growth and recovery.

• Stay well-hydrated and prioritize electrolytes (sodium, potassium, magnesium) to support muscle function and prevent cramps.

• Get plenty of restorative sleep (7-9 hours per night) to allow your muscles time to repair and rebuild. Lack of quality sleep can impair protein synthesis and lead to muscle loss over time.

Perimenopause & Menopause: Hormonal Hurricanes

Perimenopause, the transitional phase leading up to menopause, can bring about some of the most dramatic hormonal changes in a woman’s body. Symptoms typically include hot flashes, night sweats, vaginal dryness, and mood swings, just to name a few physical changes that can disrupt a woman’s life (and, if we’re honest, can make us feel like we’re going crazy!). 

Menopause is officially diagnosed when a woman has gone 12 months without a menstrual period. The average age for menopausal women in the U.S. is 51, but perimenopause can start several years before that, usually in your 40s. Perimenopause can last anywhere from a few months to 10 years, with the average being about 4 years [8].

As estrogen and progesterone levels fluctuate and eventually decline during perimenopause, a cascade of physical and emotional symptoms can emerge, including:

• Hot flashes and night sweats
• Irregular periods (heavier, lighter, or more sporadic)
• Mood swings, anxiety, and depression
• Vaginal dryness and decreased libido
• Sleep disturbances and insomnia
• Cognitive changes (brain fog, memory lapses)

While these hormonal changes are a natural part of aging, how severely they manifest can be greatly influenced by your gut health. An imbalanced microbiome and leaky gut syndrome can worsen inflammation, disrupt neurotransmitter production (like serotonin and GABA which regulate mood, sleep, and cognitive function), and impair estrogen metabolism, intensifying menopause symptoms [9].

What you can do about it:

• Eat a nutrient-dense, plant-rich diet to support healthy estrogen metabolism and detoxification. Cruciferous veggies (broccoli, kale, Brussels sprouts), flaxseeds, and fermented foods are especially beneficial.

• Consider phytoestrogen-rich foods like organic fermented soy (tempeh, miso), flaxseeds, and sesame seeds to help balance estrogen levels naturally.

• Support your liver’s detoxification pathways by eating plenty of sulfur-rich foods (garlic, onions, eggs), colorful fruits and veggies, and herbs like cilantro and parsley.

• Prioritize stress management and self-care practices to regulate cortisol levels and support healthy hormone balance. Yoga, meditation, and deep breathing can be incredibly beneficial.

• Consider adaptogenic herbs like maca, ashwagandha, and black cohosh to help balance hormones and reduce menopause symptoms.

• Hormone replacement therapy (HRT) has seen a resurgence in recent years as a way to manage menopause symptoms. A 2020 study found that the prevalence of HRT use among commercially insured US women aged 50-64 years increased from 8.8% in 2014 to 10.1% in 2018 [10]. Hormone therapy can be estrogen-only or a combination of estrogen and progesterone. However, proper HRT dosing is a specialty skill and I recommend you work closely with a healthcare provider to get your body’s bioidentical hormone dosing dialed in. A skilled practitioner can also help you decide which nutrients and herbs can assist in supporting estrogen metabolism and clearance, an important factor for women who have genetic barriers for clearing certain types of estrogen.

• Work with a functional medicine practitioner to assess your hormone levels and create a personalized protocol to support your body through this transition. I recommend you work with someone who specializes in bioidentical hormone replacement therapy. 

Slumber Struggles: A Midlife Sleep Crisis

Sleep is often one of the first things to suffer in midlife, with many women reporting insomnia, frequent waking, and unrefreshing sleep. 

These middle age sleep disruptions often come with hormonal changes (particularly drops in estrogen and progesterone), increased stress levels, and changes in circadian rhythms can all contribute to disrupted sleep patterns [43]. 

But did you know that your gut health also plays a significant role in your ability to get quality rest? The gut-brain axis, the bidirectional communication pathway between your digestive system and your central nervous system, helps regulate sleep-wake cycles and melatonin production. When gut health is compromised, so is your slumber.

Some of the ways an unhealthy gut can sabotage your sleep include:

• Producing less melatonin (the “sleep hormone”) due to an imbalance in gut bacteria
• Disrupting serotonin production, which is necessary for melatonin synthesis
• Increasing inflammation and cortisol levels, which can lead to nighttime wakefulness
• Exacerbating symptoms like bloating, gas, and reflux that can make it harder to fall or stay asleep

What you can do about it:

• Prioritize a consistent sleep-wake schedule, aiming for 7-9 hours of quality sleep per night. Establish a relaxing bedtime routine and create a cool, dark, quiet sleep environment.

• Avoid electronic devices (smartphones, tablets, laptops) for at least 1 hour before bed, as the blue light can suppress melatonin production. Wear blue-light-blocking glasses when using your devices or looking at screens.

• Sleep in a cold, dark room under a 20-25 pound weighted blanket. 

• Eat a gut-supporting diet rich in fiber, fermented foods, and omega-3 fatty acids to nourish beneficial gut bacteria and reduce inflammation.

• Consider prebiotic supplements (like resistant starch fibers from green bananas, potato starch, and arabinogalactan) to selectively feed good gut bugs and promote a healthy microbiome.

• Incorporate stress-reducing practices like meditation, journaling, or gentle yoga to help lower cortisol levels and promote relaxation.

• Try sleep-supporting nutrients like magnesium glycinate, L-theanine & GABA, and tart cherry juice (a natural source of melatonin) to improve sleep quality.

• Work with a functional medicine practitioner to identify and address any underlying gut imbalances and chronic infections (like SIBO, candida overgrowth, or parasites) that may be contributing to sleep issues.

Aches & Pains: Hurt Because You Exist

Remember when you could dance all night, eat whatever you wanted at 2am, then wake up fresh the next day? Yeah, those days are gone. In midlife, even one night of partying or trying a new cuisine can leave you feeling wrecked.

The fact is, in middle age, your immune system isn’t as quick to bounce back, and those years of wear and tear add up. Joints get creakier, muscles recover more slowly, and weird little pains start popping up in places you didn’t even know could hurt. Suddenly, “dropping it like it’s hot” turns into “dropping it like it’s NOT gonna get back up.” 

These are the aches and pains we experience for just existing (seriously, how is it possible to strain your neck while sleeping?!). The fact is that as we age, our bodies undergo several changes that can contribute to increased aches, pains, and longer recovery times after physical activity or even just daily life. 

Did you know estrogen depletion increases our risk for soft tissue injuries!? Irritating muscle strains can occur from what was once a simple workout in your 30s! Another major factor is the natural decline in cartilage, the flexible connective tissue that cushions your joints. As cartilage wears down, you might experience more joint stiffness, swelling, and achiness.

Muscles also tend to lose mass and strength with age due to decreasing testosterone levels (yes, women have testosterone, too!) and growth hormone levels, a process called sarcopenia. This can make physical activities feel harder and recovery times longer. Plus, if you’ve been less active over the years (no judgment, life happens), your muscles and joints might not be as resilient as they used to be.

On top of that, chronic low-grade inflammation tends to increase with age, exacerbating any existing aches and pains. This inflammation can stem from many factors like stress, poor diet, sedentary behavior, and even changes in gut health.

What you can do about it:

• Make movement a daily priority. Exercise doesn’t have to mean putting on your “going out outfit” and 3-inch heels to go dancing at “da clurb” (that’s not a typo, it’s what the kids say these days) – because honestly, just the thought of that is exhausting LOL. Instead, focus on getting around 30 minutes of movement in, even if it’s just a short walk or gentle yoga flow. Regular physical activity helps maintain muscle mass, joint flexibility, and cardiovascular health.

• Incorporate strength training exercises at least twice a week to combat sarcopenia and keep your bones and muscles strong. Bodyweight exercises, resistance bands, and free weights are all great options.

• Prioritize recovery days and listen to your body. Give yourself adequate rest between intense workouts, and don’t push through pain. Also, don’t compare your performance to how it used to be—whether that’s 20 years ago or yesterday. Each day, you have a new body (that’s right, your cells are in the process of  turning over every single day, so you literally don’t have the same body you did yesterday!), so accept where you are without judgment.

• Experiment with natural pain-relieving modalities like heat therapy, ice packs, massage, acupuncture, or topical CBD.

• Support your joint health with nourishing foods like bone broth, fatty fish, leafy greens, and collagen-rich animal proteins (think slow-cooked meats or poultry – make sure they’re organic!).

• Consider supplements that can help reduce inflammation and support joint health, like omega-3 fish oil, curcumin, glucosamine, and chondroitin. As always, check with your healthcare provider before starting any new supplements.

Aging Powerfully: Gut Health & Disease Prevention

While chronic diseases can technically develop at any age, they typically start to appear in our 40s and become even more common after 65 [12]. In fact, according to the CDC, nearly 60% of adults over 50 live with at least one chronic health condition [13]. But don’t let that statistic scare you. 

The good news is that many of these conditions are preventable or manageable with proactive care. Emerging research indicates that the gut microbiome plays a significant role in the development of various chronic diseases, including diabetes, liver disease, and cancer. This means you have the power to make changes that reduce your risk. For instance, one study showed that up to 80% of cardiovascular diseases are preventable through early intervention and lifestyle changes [14].

Taking control of your gut health in middle age can significantly reduce your risk of chronic diseases like cardiovascular disease, colon cancer, and breast cancer. The gut’s role in managing blood sugar, reducing inflammation, and supporting the immune system makes it a critical player in promoting better health for older adults. The big takeaway here is to not wait until disease appears but rather make small shifts that keep it at bay for good.

What you can do about it:

• Incorporate more whole grains, healthy fats, and a Mediterranean diet to support heart health and overall health. Following a Mediterranean-style diet is associated with a 30% reduced risk of cardiovascular events and a 40% reduced risk of cognitive decline [15].

• Use tools like screening tests, including breast cancer and cervical screenings.  It’s estimated that mammography misses up to 52% of breast cancer in women with dense breast tissue. Radiation-free breast imaging with three-dimensional Quantitative Transmission (QT) ultrasound imaging solves this problem(check out the research), and is FDA approved for the detection and diagnosis of breast cancer. Screening centers are popping up around the country.  Stay proactive  with pap smears (AKA pap tests). The CDC reports that cervical cancer is one of the most preventable cancers, and regular screening can reduce your risk by up to 80% [16].

• Engage in regular exercise and maintain a healthy weight to reduce your risk of heart attacks, strokes, and high blood pressure. Physical inactivity is a major risk factor for cardiovascular disease, and it contributes to nearly 30% of deaths from heart attacks and strokes [17].

How Your Microbiome Becomes Unbalanced

By now, you can clearly see how an unhealthy gut microbiome is a major culprit behind the body changes you may be noticing in the mirror. But why does gut dysfunction become more prevalent in midlife to begin with? 

The factors are complex and varied:

• Chronic stress: Elevated cortisol from ongoing stress (physical or emotional) increases intestinal permeability (leaky gut syndrome), promotes bad bacteria, and suppresses the growth of good bacteria [18]. Midlife is the prime time for cumulative stress. From worrying about aging parents and teenage kids to juggling career demands and financial concerns, there are endless things that can stress us out. Even unconscious stress factors, such as unresolved childhood trauma or limiting beliefs, can have a negative effect on our bodies.

• Nutrient deficiencies: Inadequate intake of key vitamins and minerals (like vitamin D, magnesium, and zinc) can negatively impact gut health and function. These nutrients are essential for maintaining a healthy gut barrier, supporting beneficial bacteria, and regulating inflammation.

• Poor diet: Years of low-fiber, high-sugar, and heavily processed foods starve friendly flora of their favorite prebiotic fibers while feeding pathogenic strains that thrive on junk. But even if you eat a relatively clean diet, other factors like mineral-depleted soil, pesticide exposure, and chronic stress can lead to nutrient deficiencies that impact gut health. Plus, as we age, our ability to absorb nutrients from food decreases, making it even more important to focus on nutrient-dense sources.

• Toxin exposures: We live in an increasingly toxic world, and chemicals like glyphosate (the pesticide Roundup), heavy metals, artificial food dyes, and skin care ingredients can all alter the microbiome in unfavorable ways. 

• Sedentary lifestyle: Movement does your microbes good, but over 80% of U.S. adults don’t meet recommended physical activity guidelines [19]. Prolonged sitting and lack of exercise as you age can reduce microbial diversity. And it’s not just couch potatoes at risk – even if you hit the gym regularly, sitting for long hours at a desk job or in your car commuting can take a toll. In fact, the average American spends between 6.5 – 8 hours per day sitting [20].

• Circadian rhythm disruption: Gut bacteria have a circadian rhythm just like you do, turning genes on/off and performing important functions at specific times. Shift work, nighttime light exposure, and midnight snacking can all shift their natural rhythms. This desynchronization can lead to gut dysbiosis, inflammation, and metabolic issues over time, contributing to many of the health challenges we face in midlife.

• Antibiotic overuse: It’s a common misconception that if you haven’t taken antibiotics recently, they’re not impacting your gut health. But the truth is, the effects of antibiotics on your microbiome can be long-lasting and cumulative over a lifetime. Your unique microbial landscape forms mostly in early childhood, and even a single course of antibiotics in your first years can alter the trajectory of your gut health, reducing beneficial bacteria and allowing harmful strains to overgrow [21].

• Chronic infections: Lingering viral, bacterial, or parasitic infections (even low-grade ones you’re not aware of) can lead to long-term gut dysfunction and inflammation. For example, small intestinal bacterial overgrowth (SIBO), Candida overgrowth, and parasites like Blastocystis hominis can all disrupt the delicate balance of gut flora and contribute to leaky gut syndrome.

So unless you’ve been proactively nourishing your inner garden with good food, healthy movement, sleep, and stress management through the years (and how many of us have?), a little entropy in your microbiome is expected by midlife.

Test, Don’t Guess: The Power of Microbiome Analysis

The great news is that no matter how old you are, your microbiome remains malleable and responsive to positive changes. In fact, the bacterial strains in your colon can shift in as little as 24 hours based on what you eat [22]! 

That means you can start rebalancing your gut to look and feel your best at any age. But before you can do that, you need to know what’s going on in there NOW so you can take the appropriate actions… and you do that by getting a gut test.

Microbiome testing has advanced tremendously in recent years, and comprehensive stool analysis can reveal precisely what’s happening in your gut.

Some of the key markers a good gut test will assess include:

• Beneficial bacteria levels (like Akkermansia, Bifidobacteria and Lactobacillus)
• Pathogenic bacteria, yeast, and parasites
• Intestinal inflammation markers (like calprotectin and secretory IgA)
• Digestive enzyme production and nutrient absorption
• Short-chain fatty acid levels (crucial for gut and immune health)
• Leaky gut markers 

Armed with this detailed information, you can work with a skilled functional health practitioner to create a personalized protocol that includes targeted supplements, diet and lifestyle changes, and other therapeutic interventions to rebalance your gut and reclaim your health.

Remember, there’s a thriving world within you that’s orchestrating changes on the outside. Tend to the garden of your gut, and you’ll be amazed at how your body responds with more vibrant hair, smoother skin, trimmer belly, and stronger muscles.

Aging is inevitable, but aging well is within your control. By supporting your microbiome, you’re making the best anti-aging investment possible – far better than any overpriced eye cream or fad diet!

Rather than fighting your body, work with your own biology to feel unstoppable, own your age, and flourish. And take heart in knowing that even if your exterior changes through the years, the part of you that really matters – your beautiful energy and essence – is ageless.

If you’re ready to experience your most vibrant years yet, I’m here to help. Let’s work together to decode your unique gut blueprint and create a personalized protocol to revitalize your health from the inside out.