“Things just seem like they take more energy”
This common sentiment for many clients through the years is something we all go through at one point or another in our lives.
Energy just isn’t there…it’s not as easy to jump out of bed and start the day with limitless energy. Shit we aren’t 20 years old anymore…
But that doesn’t mean that your energy must suffer and can’t improve. Today I want to discuss 5 ways in which you can boost your energy on a daily basis. Let’s dive in!
Why does energy suffer as you get older?
First off I think it’s important to talk about what actually happens in the body that impacts the ability to feel energized.
Lifestyle change:
At 45, many of us have some kids, aging parents, and a demanding job. You are firmly in that middle age where you are still young enough to be very busy with taking care of parents. While also being young enough to have kids that may be getting through middle school and high school.
Lots of responsibilities all around you call for your energy and focus to be diverted away from taking care of yourself. I’m not quite yet 45 but I can imagine as Avery gets older and as I get older..the energy there will be tough to manage. So with that, lifestyle is super important here.
Hormonal Changes
At age 40 there is pretty sound evidence stating that our bodies see a dip in efficiency in breaking down carbohydrates, alcohol, and recovery. Women may be entering their perimenopause time which has a direct impact on energy and mood.
Men start to lose testosterone sometime between 30-40, around 1% every year. (This can be aided in strength training and good diet, but there is something to be said about losing out on the benefits of testosterone for men)
Unfortunately these changes are inherent with age so you can only do so much to impact these blows to your energy.
Bad habits have compounded
If you have always been the type of person to get 5 hours of sleep a night, to forget to drink water, or not prioritize lean protein and good carbs…all these habits over the past 20-30 years are not hitting you in the face!
Just how good habits can compound and allow you to reach a point that you thought you never could have, bad habits have the same impact to continue to drain you of your energy.
So if you’ve always drank just 1 cup of water a day, you are gonna have a bad time.
If you only get 5 hours of sleep for the 20th year in a row…you're gonna have a bad time.
These things become even more prevalent when coupled with the other 2 factors above. It is like a bad snowball just piling up more and more snow to derail you from feeling like a normal person. Maybe you identify more with a zombie than you do a person at this point…
Fret not! Here’s 5 things you can do to improve energy! Some of these might be repeated statements…but if you aren’t doing the simple things, then you can’t look for unique solutions. Keep it simple and do these before trying any more extreme measures.
#1 : Eat complex Carbohydrates for long lasting energy
While low-carb diets may be popular, complex carbs (like whole grains, quinoa, oats, and sweet potatoes) are essential for sustained energy. They provide a slow, steady release of glucose, preventing the energy crashes that come from simple sugars.
Think about it: If you have a piece of fruit…how long until you are hungry again?
We are so quick to write off potatoes, grains, and the like that we totally handicap our ability to sustain energy. These complex carbs are necessary for energy. Carbs are not the enemy and limiting them will not help you in the long run.
I get it, you want to lose weight and limit the carbs. However I’d prefer you focus on those complex carbs above when you know you’ll be not eating for another 4 hours.
Carbs are your friend, eat more potatoes, grains, and oats!
#2 : Avoid the afternoon slump with smart snacking
When you are busy being a parent or working throughout the day, that energy dip in the afternoon typically occurs due to fluctuating blood sugar levels. We’ve all been there before. Staring at the clock and it only says 2pm…still too early to go home, and already had lunch 2 hours prior. It’s that dreaded middle spot.
Choosing snacks that balance protein, fiber, and healthy fats can help to stabilize the blood sugar levels.
A good example of a snack for the afternoon would be something like, a handful of nuts with an apple.
Hummus with vegetable sticks are also a great combo.
This will help you get through the next hour or two before a real meal can be had. It also helps to prevent you from grabbing that bag of pretzels or chips to snack on. This limits the overall calories you are eating, as well as switching from a potential processed food, to whole foods.
More energy and less calories!
Win and a win!
#3: Eat smaller, more frequent meals
Instead of three large meals, try eating smaller, more frequent meals to maintain a steady stream of energy. Large, heavy meals can lead to sluggishness as your body works to digest. Opt for smaller portions every 3-4 hours to keep blood sugar levels stable.
You know the feeling after that big breakfast of pancakes, eggs, bacon…2 hours later your body still feels like it’s stuck in mud. Following this feeling is generally an energy drop.
I think that sweet spot is 4 meals a day, smaller in nature with 2 of those meals being highly colorful (many vegetables!)
This goes especially for those who are waking up early at 5AM. Your day is just longer and therefore more energy is needed to sustain you throughout it.
Keep those portions a bit smaller and spread it out!!
#4: Supplement if necessary
While a balanced diet is key, some people may benefit from supplements. B vitamins (particularly B12) are crucial for energy production, and many people over 45 are deficient in this vitamin.
Vitamin D and magnesium can also play a role in supporting energy and combating fatigue, especially for those who don’t get enough sun exposure or magnesium-rich foods (nuts, leafy greens etc.)
I would say first look at your diet to make sure you are eating plenty of complex carbs, lean protein, and vegetables. If you feel your diet is pretty good…supplementing some b12 might be a very helpful boost to your energy.
I always like to tell people to monitor how they feel before and after taking a new supplement. Eat the same foods, drink the same water and try to sleep the same. If after a week or two of doing this you see a difference, then awesome! The B12 has worked.
The same goes for Vitamin D, especially in the winter months.
#5: Move your body
Keeping this one pretty open ended, but a law of physics if so true here…
“A body in motion, stays in motion”
When you move the body you release endorphins. These endorphins can and will give you an energy bump. It will also help to create this new “floor” of energy.
So for example if you take an active person who works out 3x a week, and goes for 2 walks a week and compare them to a sedentary person who doesn’t do anything.
Assume that they both eat the same exact things, sleep the same amount, have the same stressors…
The person who is moving will NO DOUBT have more energy. And it’s because of those lovely endorphins, muscle gain, and cardiovascular work that makes things “feel easier”, and therefore feel more energized.
Having energy is your choice
There will always be a time in your life that you just don’t feel it. Whether you are going through an extremely stressful time, dealing with insomnia, out of an exercise routine or simply just are lacking the discipline to focus on good eating…energy will dip.
There’s nothing wrong with laying around and eating potato chips once in a while. Just know that those habits won’t help your energy level at all. (Which I’m sure you realize!)
Seasonality and energy go hand in hand. For example, in the fall/winter time supplementing vitamin D might be the way to go if all those other habits are on point. It’s all relative to where you are right now.
Keep it simple and focus on the easy things first. Have a balanced snack, prioritize complex carbs…move the body. Just pick ONE thing to focus on and go from there to see if that helps with your energy.
I hope this helps you!
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