Do you feel like your energy just isn’t what it used to be?
If you’re over 40 and constantly tired, it’s easy to assume it’s just part of getting older or having a busy schedule. But the truth is, this low energy often comes from how your body’s changing — and how you’re fuelling it.
Let’s break it down.
The Over-40 Energy Dip Explained
As we move into our 40s and beyond, our bodies experience a cascade of changes that quietly chip away at energy levels:
- Blood Sugar Swings: Eating carb-heavy meals or sugary snacks can trigger big spikes and crashes in blood glucose, leaving you drained.
- Hormonal Shifts: Changes in oestrogen, progesterone, and testosterone can affect sleep quality, metabolism, and mood.
- Gut Health Imbalances: Years of stress, processed foods, or medications can disrupt the gut microbiome, which plays a key role in energy and nutrient absorption.
- Chronic Stress: Long-term stress keeps cortisol high, which saps energy and affects digestion and sleep.
The Nutritional Fixes That Make a Difference
This isn’t about dieting — it’s about nourishing your body so it can support you better.
Here’s how:
- Balance Your Meals: Always pair protein and fibre with carbohydrates to slow down sugar release and prevent crashes.
- Fibre First: Start meals with vegetables or a salad to stabilise blood sugar.
- Prioritise Protein: Include plant-based proteins like beans, lentils, and nuts, and quality animal protein if you choose. Protein is essential for maintaining muscle, which supports metabolism.
- Support Your Gut: Add prebiotic-rich foods (like garlic, onions, bananas) and fermented foods (like yoghurt, kefir, sauerkraut) to help your microbiome thrive.
- Choose Healthy Fats: Olive oil, nuts, seeds, and oily fish support hormones, brain function, and energy.
Lifestyle Add-Ons That Boost Energy
Nutrition is the foundation, but a few lifestyle tweaks help it work even better:
- Stay Hydrated: Dehydration alone can cause fatigue and brain fog.
- Move Daily: Gentle movement like walking, yoga, or strength training boosts circulation and mood.
- Prioritise Sleep: Aim for consistent sleep and build a calming bedtime routine.
A Final Thought
Feeling flat and foggy isn’t an inevitable part of being over 40. By giving your body what it needs, you can restore steady energy, clearer focus, and a sense of vitality you may have thought was gone for good.
It’s not about doing everything at once — it’s about small, consistent shifts that your future self will thank you for.
Here’s to thriving, not just surviving, after 40.
With warmth and health,
[Your Name]
Your Nutritionist for Life After 40
