3 Science-Backed Ways to Boost Energy After 45

If you're over 45 and feeling more fatigued than you used to, you're not imagining it. Age-related changes in metabolism, hormone levels, and muscle mass can impact your energy levels throughout the day. Fortunately, research shows there are practical and sustainable ways to boost your energy without relying on caffeine or quick fixes.

Here are three proven strategies to help you feel more energized, focused, and resilient—no matter your schedule.

1. Strengthen Your Muscles, Strengthen Your Energy

One of the most significant shifts after 45 is a gradual loss of lean muscle mass, a condition known as sarcopenia. This leads to a slower metabolism and reduced energy production. Adding resistance training and protein-rich meals to your weekly routine can counteract these changes.

Studies show that strength training enhances mitochondrial function—our cells' internal energy engines—while increasing strength and endurance. Combining this with adequate protein (around .7-1 grams of protein per total body weight in pounds) supports muscle maintenance and recovery, helping you avoid energy crashes throughout the day.

2. Balance Blood Sugar to Prevent Energy Dips

Fluctuating blood sugar levels are a major cause of fatigue, especially after meals. By focusing on low-glycemic foods, including vegetables, healthy fats, legumes, and whole grains, you can maintain more consistent energy throughout the day.

Avoiding ultra-processed carbohydrates—like white bread, soda, and pastries—can reduce the dramatic highs and lows in blood sugar that often lead to brain fog, irritability, and the dreaded mid-afternoon slump.

3. Supplement What Your Body May Lack

As we age, our ability to absorb and use certain nutrients declines. Deficiencies in vitamin B12, magnesium, and CoQ10 are especially common and can directly impact energy production.

• Vitamin B12 is essential for red blood cell and nerve function. Low levels can cause fatigue and poor concentration.

• Magnesium supports ATP production (your body’s main energy molecule) and helps regulate sleep and stress.

• CoQ10 plays a key role in mitochondrial function. It’s especially important for those on statin medications, which can deplete CoQ10 levels.

If you're feeling chronically low on energy, it may be worth getting these levels tested and supplementing with a high-quality product if needed.

Quick Tips to Boost Energy Today:

• Go for a 15-minute walk after meals

• Hydrate first thing in the morning

• Cut screen time 1 hour before bed for deeper rest

Bottom line: Small changes—done consistently—can restore your energy, mood, and vitality after 45. The key is staying active, fueling wisely, and supplementing what your body needs most.

Final Thought

Boosting energy after 45 doesn’t require dramatic life changes. By focusing on building strength, balancing your meals, and filling nutritional gaps, you can support your body’s natural vitality and feel like yourself again—maybe even better.

References

1. Volpi, E., et al. (2001). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care, 4(3), 295–300.

2. Ludwig, D.S., et al. (2002). The glycemic index and cardiovascular disease risk. Current Atherosclerosis Reports, 4(6), 454–461.

3. Bentinger, M., et al. (2007). The antioxidant role of coenzyme Q10. Clinical Chimica Acta, 388(1–2), 1–12.

4. Gröber, U., et al. (2020). Micronutrients in Prevention and Therapy. Pharmaceuticals (Basel), 13(1), 7.