Q: I'm a 38-year-old father of 2, but honestly I feel like I’m pushing 100.
I get as much sleep as I can, work out, and I don’t eat junk, but I’m still completely wiped by 4 pm. My brain and body are over it, and all I want to do is sit on my couch. My boss and kids have other ideas. Is there anything I can do or is this just what late 30s looks like?
A: A lot of people feel this way when they hit their 30s, so you’re not alone here. But you don’t have to throw up your hands and think, ‘Oh well, I’m getting old. This is it.’ It’s not. There are plenty of things you can do to optimize your energy and focus.
1. Check your levels of key nutrients and hormones.
The most important nutritional biomarkers for you to test are:
It’s very common to be depleted in these, and they all impact energy, stamina, and cognition.
2. When it comes to hormones, look at testosterone first.
In men, testosterone declines 1 to 2% every year beginning in your mid-30s. This can affect neurotransmitters in your brain, making you feel foggy and less equipped to cope with stress.
3. Audit your daily routine.
You can also make small lifestyle tweaks that will make a big difference:
Prioritize active recovery, yoga, and stretching.
Nix caffeine in the afternoon — it’s a likely culprit for that 4 pm crash.
Make sure every meal has a balance of lean protein, healthy fat, and complex carbs.
Pay attention to sleep quality, not just quantity. Your sleep patterns naturally change in your 30s and 40s, and you don’t spend as much time in the non-REM restorative sleep cycle. A supplement like Peak Rest™️ can help you stay in deep sleep longer.
Remember to take it easy on yourself!
— Dr. Vinita Tandon, Lifeforce's Medical Director and a Board Certified Endocrinologist
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This article was medically reviewed by:
Vinita Tandon, MD, ABIM Board Certified in Endocrinology and Metabolism
Kerri Masutto, MD, ABIM Board Certified in Internal Medicine, Institute for Functional Medicine Certified Practitioner