As we age, many of us begin to feel exhausted, not quite like ourselves. Our moods change, hormones fluctuate, our hair and skin show signs of aging, and often, our sexual health diminishes. Many of us visit healthcare providers only to be told that these changes are just a natural part of life. However, aging with grace is achievable for both men and women. Even in our later years, we can reach optimal health, maintain high energy, and enjoy life to the fullest. Whether you are perimenopausal, menopausal, or a man dealing with decreased energy, you are not alone. Holistic, integrative, and medical options are available to help you achieve optimal health and age gracefully, not miserably.
As we age, particularly for women experiencing hormonal changes during perimenopause and menopause, and for men with declining testosterone, weight gain becomes common. Hormonal changes and a slower metabolism mean we need fewer calories—around 200 fewer per day compared to our younger years. For women, a drop in estrogen levels slows metabolism, burning fewer calories even at rest. Menopause can also lead to a decrease in muscle mass, further slowing metabolism. Since muscle burns more calories than fat, maintaining muscle mass is crucial for weight management. For both men and women, this often results in increased fat storage, especially around the midsection.
A great starting point is to become proactive with lifestyle changes, such as adopting a healthier diet, avoiding processed foods, and increasing physical activity. Cardiovascular exercise and weightlifting are essential for general wellness, burning fat, boosting metabolism, and strengthening muscles and bones. Comprehensive lab testing is also crucial to identify any hormone imbalances or insulin resistance, which are common as we age. A comprehensive test should include a complete blood count, metabolic panel, lipid panel, and a hormone test like the Dutch test, which offers a thorough analysis of hormone levels and their metabolites. This can help identify nutritional deficiencies or other underlying health issues.
Many traditional healthcare providers use general reference ranges for hormone levels, but these may not reflect optimal health for individual patients. For instance, a male might be considered to have normal testosterone levels but could benefit from higher levels to improve energy and sexual health. Similarly, women also need testosterone for bone density, muscle mass, sexual health, and energy. Comprehensive hormone evaluations are key since imbalances can affect both physical and mental well-being.
As insulin resistance becomes more common with age, it can make weight loss more challenging, even with increased exercise and a caloric deficit. Generalized inflammation, including joint pain, gut inflammation, and fatigue, also becomes more prevalent. GLP-1 peptides, a class of medications used primarily for diabetes and obesity, are beneficial for many in managing weight, reducing inflammation, and balancing hormones. These peptides mimic glucagon-like peptide, which regulates blood sugar, suppresses appetite, and promotes weight loss. Microdosing GLP-1 peptides has shown to be effective, offering benefits with fewer side effects.
Other peptides, such as Sermorelin, help with muscle recovery, endurance, and joint pain, while GHK-Cu is a copper peptide known for its anti-aging effects on hair and skin. NAD+ supplementation can help combat aging by regulating metabolism, energy, and inflammation. It supports cognitive function, mood balance, and cardiovascular health.
Integrative and holistic supplements tailored to individual needs can also support health as we age. Aging doesn’t have to be miserable. With the right plan and effort, we can age with grace, achieving optimal health and feeling better than we did in our younger years.