Over 40 and Tired All the Time? Here’s What to Do

Constantly tired in your 40s? It’s not normal,  it’s a signal. Here’s how to fix fatigue and rebuild real energy, strength, and clarity.

You’re Not Lazy. You’re Depleted

Waking up tired. Needing caffeine just to function. Falling asleep on the sofa. Dragging yourself through workouts. Sound familiar?

Fatigue at 40+ isn’t just about age. It’s about system overload, poor recovery, low testosterone, and bad habits stacked for years. But the good news? You can fix it.

1. Audit Your Sleep First

This is the first place to look. Lack of deep, restorative sleep cripples every system in your body, recovery, hormones, cognition, mood, hunger.

Set your foundation:

In bed by 10:30 to 11:00pm
No screens 60 mins before
Keep your room cold and dark
Use magnesium glycinate or ZMA if needed
Avoid alcohol at night, it wrecks sleep depth
8 hours of low-quality sleep ≠ 6 hours of deep sleep. Fix this before anything else.

2. Eat to Perform, Not Just to Get Through the Day

Under eating protein, skipping meals, or binging late? That’s a recipe for chronic low energy.

Fuel your day properly:

Start with protein + fats. Think eggs, oats, nut butter, yoghurt
Eat every 3 to 4 hours. Don’t starve and gorge.
Hydrate. 3 to 4 litres daily
Keep caffeine pre 2pm only
A well fed man doesn’t need energy drinks. He has output on tap.

3. Low Testosterone? Know the Signs

Fatigue, brain fog, low sex drive, poor mood, slow recovery, all signs of low testosterone.

Men in their 40s see natural decline, but lifestyle is usually the bigger issue.

Get blood work done. Then fix:

Sleep
Nutrition
Body fat (drop under 18%)
Stress levels
And train like a man, lift, walk, rest. If your numbers stay low, work with a specialist. Don’t guess.

4. Move Daily. Even When You Don’t Feel Like It

Paradoxically, movement creates energy. Sedentary = stagnant.

Lift weights 3 to 5x a week
Walk every day, 7 to 10k steps
Stretch or mobilise in the evening
Motion sharpens your brain, supports blood sugar, regulates cortisol. It doesn’t just burn calories, it builds vitality.

Fix the Source, Not Just the Symptoms

You don’t need another double espresso. You need to step back, fix your foundation, and build a lifestyle that fuels you.

Tired all the time isn’t “just life”, it’s your body telling you something is off. Start listening, and start rebuilding.

If you’re a man in your 40s who’s serious about rebuilding strength, presence, energy and identity, Silhouette PT Online is for you.

No fluff. No recycled workouts. Just the structure, coaching and accountability you need to take full control again.

Join us at www.silhouetteptonline.com or follow @SilhouettePT on Instagram.

No BS. Just Real Results.