Cellulite is not a flaw. It is a structural change in the skin that reflects what is happening beneath the surface at a hormonal, metabolic and cellular level. Many women notice that cellulite looks more pronounced after 40, even if their weight has not changed. This is not ageing overnight. It is the result of specific shifts in collagen, hormones, circulation, and inflammation that influence how smooth or uneven the skin appears.

The good news is that cellulite is highly responsive when you support your body from the inside out. Here is the clear, evidence-based guide to feeling confident in your skin again.

What Cellulite Actually Is: The Science Behind the Structure

Cellulite forms when fat cells in the subcutaneous layer push upward while the fibrous connective tissue bands that anchor the skin pull downward. This creates the classic dimpled effect. It is not caused by excess fat alone. The architecture of female connective tissue naturally makes this upward pressure more visible, and factors such as hormone fluctuations, collagen quality, circulation and inflammation influence how prominent cellulite appears.

Key contributors to cellulite visibility

• The vertical structure of female connective tissue
• Hormone-related changes in fluid balance and collagen
• Adipose inflammation
• Reduced circulation and lymphatic flow
• Thinning of the dermis

Why Cellulite Looks Worse After 40

Cellulite becomes more visible after 40 because several biological processes shift at the same time. Collagen production declines, which thins the dermis and reduces firmness. Estrogen becomes more erratic while progesterone falls, changing fluid balance and connective-tissue tone. Low-grade inflammation increases, muscle mass naturally declines and insulin resistance becomes more common. All of these amplify the underlying structure that creates cellulite.

What changes after 40

• Lower collagen and elastin
• Fluctuating estrogen and declining progesterone
• Reduced muscle mass
• Higher inflammation and insulin resistance
• Slower microcirculation

How Estrogen Metabolism Influences Cellulite

Estrogen is not the enemy. The issue is how efficiently the body metabolises and clears estrogen. After 40, these pathways become more variable. Estrogen moves through Phase I and Phase II detoxification pathways in the liver, and any slowdown in these processes can influence fluid retention, connective-tissue behaviour and fat distribution in the hips and thighs. Improved estrogen metabolism creates a more balanced hormonal environment that reduces the appearance of cellulite.

How to Support Healthy Estrogen Metabolism

• Prioritise protein to fuel liver detox pathways
• Eat cruciferous vegetables daily
• Include fibre to promote hormone clearance
• Reduce alcohol
• Stabilise blood sugar through balanced meals

The Gut’s Role in Cellulite and Hormone Balance

A well-supported gut is essential for healthy hormone clearance, fluid balance and inflammation regulation. The estrobolome, a collection of gut microbes, determines whether estrogen metabolites are excreted or reabsorbed. Slow transit time, stress, or dysbiosis increases beta-glucuronidase activity, which leads to reabsorption of oestrogen that the body intended to eliminate. This can worsen fluid retention and the visibility of cellulite.

How to Support Your Gut for Smoother Skin

• Increase fibre intake for regular bowel movements
• Include fermented foods such as sauerkraut or kefir
• Reduce ultra-processed foods
• Drink adequate water daily
• Add probiotic-rich foods or supplements if needed
• Eat a wide variety of plant foods to nourish the microbiome

Learn more about gut health on this epsiode of the Science Of Stunning Podcast.

Love On Your Liver: Why Liver Support Reduces Cellulite

The liver drives the enzymatic pathways responsible for processing hormones, clearing inflammatory byproducts and managing fluid balance. A well-supported liver helps create a metabolic environment that reduces the visible tension between fat lobules and connective tissue. You do not need a detox. You need targeted nutrition and habits that support efficient liver metabolism.

Liver-Support Strategies That Work

• Limit alcohol to reduce metabolic load
• Eat cruciferous vegetables daily
• Add bitter leafy greens to stimulate healthy bile flow
• Prioritise protein to support Phase I and Phase II metabolism
• Increase fibre to support estrogen clearance
• Stay hydrated
• Reduce ultra-processed foods and added sugars

Care For Your Collagen

Collagen keeps the skin firm, structured and resilient. After 40, collagen breakdown accelerates, and the skin becomes thinner, which makes the underlying architecture of cellulite more visible. Proper collagen support protects the integrity of the dermis and fascia and enhances skin firmness over time.

How to Support Collagen Naturally

• Prioritise protein at every meal
•  Take high-quality collagen peptides
• Consume vitamin C–rich foods such as citrus or peppers
• Reduce sugar to prevent collagen glycation
• Include omega-3 fats to reduce skin inflammation
• Strength train regularly to stimulate collagen production

Nutrition for Smoother, Firmer Skin

Nutrition has a direct impact on the metabolic pathways that influence cellulite. A high-protein, anti-inflammatory, fibre-rich diet helps stabilise hormones, support collagen and reduce the inflammatory processes that tighten connective tissue and push fat lobules upward.

Key Nutrition Principles

• 30 to 40 g protein per meal
• 1 to 2 cups cruciferous vegetables daily
• 25 to 35 g fibre per day
• Omega-3 rich foods such as salmon or sardines
• Limit sugar and refined carbohydrates
• Reduce alcohol
• Prioritise whole, minimally processed foods

Supplements That Support Cellulite Reduction

Evidence-aligned supplements can support the key pathways involved in cellulite visibility, including hormone metabolism, inflammation reduction, gut health, collagen formation and circulation support.

Anti-Cellulite Supplements For Women Over 40

• DIM
• Calcium-D-Glucarate
• Omega-3 fatty acids
• Collagen peptides
• Magnesium
• B-complex vitamins
• Probiotics

Shop my reccomended supplements here.

Exercise Strategies for Smoother Skin

Muscle is one of the most powerful tools for reducing cellulite. More muscle improves insulin sensitivity, lowers inflammation, enhances circulation and provides better support for the skin’s surface. Strength training also increases collagen production in skin and fascia.

Exercise Principles That Make a Difference

• Strength training 2 to 3 times per week
• Lower-body hypertrophy such as squats, lunges and hip thrusts
• Pilates or mobility work to improve tissue elasticity
• Daily walking to enhance lymphatic flow
• Avoid excessive long-duration cardio that elevates cortisol

Lifestyle Habits That Improve Circulation and Skin Texture

Cellulite becomes more visible when circulation and lymphatic flow slow down. Simple daily habits can significantly improve both.

Lifestyle Support

• Dry body brushing to stimulate lymphatic flow
• Epsom salt baths
• Hydration
• Stress management through breathwork or morning light exposure
• Regular bowel movements to prevent hormone recirculation
• Reducing tight clothing that restricts lymphatic flow

Key Takeaways

• Cellulite is structural, hormonal and metabolic, not a fat issue
• After 40, shifts in collagen, hormones and circulation make cellulite look more pronounced
• Gut, liver and estrogen metabolism play a central role in cellulite visibility
• Strength training, collagen support and anti-inflammatory nutrition improve skin firmness
• Cellulite is normal, but it is also changeable when you address the root causes

Ready to Transform Your Skin From the Inside Out?

Cellulite improves when you support your metabolism, hormones, gut and collagen. If you want a complete, science-based system to strengthen your skin, balance your hormones and transform your body composition, join the 6 Week Metabolic Beauty Reset.

You can also stay connected through the Science of Stunning podcast and my weekly newsletter for more evidence-based strategies for metabolic beauty and skin health.