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- Why Am I Slowing Down? Regain High Energy Levels After 50
Aging Doesn’t Have to Mean Slowing Down
Many men over 50 see declining energy as an unavoidable part of aging. They assume fatigue, weight gain, and brain fog are written into the script of getting older. But here’s the reality: those symptoms aren’t caused by age—they’re the result of habits that no longer serve you. The good news? You have the power to rewrite that script.
High energy isn’t a privilege reserved for the young—it’s the outcome of intentional choices. With the right habits, you can not only maintain but increase your vitality as you age. It’s time to challenge the narrative that life slows down after 50 and take ownership of your energy.
Why Energy Matters
Energy is the foundation of everything. It’s what fuels your ability to crush a workout, tackle challenges at work, and be fully present with the people you care about. Without it, even the best intentions fall short.
Optimizing your energy doesn’t just improve how you feel—it transforms how you show up in every area of life. From your fitness and health to your relationships and purpose, sustained energy helps you perform at your best and live with intention. It’s not just about getting through the day; it’s about thriving in every moment.
What You’ll Learn
In today’s newsletter, we’re breaking down the strategies and tools you need to reclaim and sustain your energy. This framework is inspired by The Power of Full Engagement by Jim Loehr and Tony Schwartz, a foundational book that highlights how managing energy—not time—is the key to high performance and personal fulfillment. Drawing from their principles and other expert insights, we’ll cover:
Why most men over 50 feel drained—and how to fix it: Discover the root causes of energy depletion and actionable steps to reverse the trend.
The four dimensions of energy: physical, emotional, mental, and spiritual: Learn how to create a balanced, sustainable approach to optimizing your energy.
Practical rules for building and sustaining vitality: Straightforward habits that can help you feel and perform your best every day.
How comprehensive blood work can uncover hidden energy blockers: Explore how advanced testing can identify issues holding you back and guide targeted solutions.
Energy as a Ritual: Learn how consistent habits and daily routines can transform energy from something you chase into a foundation you build upon.
If you’re ready to take back control and thrive, let’s get started. And don’t miss the video at the end for a real-life look at what energy after 50 can truly achieve.
Energy Drain: Why It Happens and How to Fix It
Why So Many Men Over 50 Feel Drained
If you feel like you’re running on empty most days, you’re far from alone. Fatigue, brain fog, and a lack of motivation are increasingly common complaints among men over 50. On the surface, it might be easy to chalk these feelings up to the obvious culprits: the accumulation of responsibilities, a metabolism that no longer burns as fiercely as it once did, or the simple passage of time. However, the real issue isn't necessarily aging itself but rather how we manage our energy in response to these changes.
More Than Just Age
Increased Responsibilities: With age often comes a peak in career demands, family obligations, or even the caretaking of aging parents. This can lead to a higher stress load, which in turn saps energy reserves.
Metabolic Changes: As men age, their metabolism tends to slow down, which can result in less efficient energy use from the food we consume. This is compounded by potential muscle loss, which further diminishes the body's energy expenditure and storage capabilities.
Hormonal Shifts: Aging brings about natural declines in hormones like testosterone, which are crucial for energy, mood, and physical strength. These hormonal changes can significantly impact how energetic one feels.
Lifestyle Factors: Sedentary lifestyles become more common as physical capabilities might wane, and nutrition might not be as optimized for energy production. Sleep patterns might also change, reducing the quality of rest and recovery, which is essential for daily energy levels.
Psychological Factors: The psychological impact of aging, including societal expectations about what it means to grow older, can lead to a mindset that inadvertently promotes lower energy. The narrative of inevitable decline can become a self-fulfilling prophecy.
Energy Management is Key
The crux of the matter is not that men over 50 are doomed to feel drained but that energy, like any resource, requires management. This includes:
Balancing Life’s Demands: Learning to prioritize, delegate, or even say "no" can help manage the stress of increased responsibilities.
Adapting to Physical Changes: Embracing a lifestyle that includes regular, appropriate exercise and nutrition tailored to an aging body can counteract some of the metabolic and hormonal declines.
Mental and Emotional Health: Engaging in activities that promote mental agility, emotional resilience, and a sense of purpose can revitalize one's drive and motivation.
Sleep and Recovery: Understanding and optimizing sleep patterns for quality rest can dramatically enhance energy levels.
Community and Support: Connecting with peers or joining groups that encourage an active lifestyle can provide both motivation and accountability.
In essence, while the challenges of aging are real, they do not dictate an inevitable path to energy decline. With the right strategies and mindset, men over 50 can manage their energy in ways that lead to not just coping but thriving in their later years.
What’s Draining Your Energy?
Understanding the specific culprits behind this energy drain can help in crafting targeted solutions:
Sedentary Lifestyles: Sitting too much and moving too little dulls both the body and mind, reducing overall energy levels due to lack of physical activity.
Poor Nutrition: A diet full of processed foods and low in protein and nutrients leaves you sluggish. The body needs quality fuel to sustain energy, and without it, performance declines.
Lack of Recovery: Skimping on sleep or never taking time to recharge wears down your physical and mental reserves. Recovery is not just about sleep but also about mental downtime and relaxation.
Hidden Health Issues: Conditions like hormone imbalances, chronic inflammation, or nutrient deficiencies may be holding you back without your awareness. These issues can silently sap your energy.
By recognizing these common energy drains, you can take proactive steps to address them, ensuring that your energy levels support rather than hinder your quality of life.
Energy is Renewable
Energy isn’t something that inevitably fades with age—it’s a renewable resource. By identifying the energy drains in your life and making intentional changes, you can restore and even expand your energy reserves. Small, deliberate actions can make a significant difference in how you feel and perform every day.
When you focus on the right habits, align with your purpose, and address hidden barriers, you’ll find that energy isn’t just about what you’ve lost—it’s about what you can build.
The Four Dimensions of Energy
Energy Isn’t Just Physical
When most men think about energy, they focus on the physical—how strong they feel or how long they can go without getting tired. While physical energy is important, it’s only one piece of the puzzle. As outlined in The Power of Full Engagement by Jim Loehr and Tony Schwartz, true high performance comes from managing energy across four interconnected dimensions: physical, emotional, mental, and spiritual.
1. Physical Energy: The Foundation
Physical energy is your baseline. It comes from how well you sleep, how you move, and what you fuel your body with. Without a solid foundation, the other dimensions can’t thrive.
Prioritize Sleep: Both quantity and quality matter. Recovery is where energy is built.
Move Consistently: Regular exercise, especially resistance training and nature-based activities like hiking, builds endurance and resilience.
Eat for Energy: Focus on whole, nutrient-dense foods and adequate protein to support your goals.
2. Emotional Energy: The Mood Multiplier
Your emotional state directly impacts how much energy you have. Positive emotions like gratitude and joy can fuel you, while negative emotions drain you.
Cultivate Positive Relationships: Surround yourself with people who uplift and inspire you.
Practice Gratitude: Small moments of appreciation can shift your mindset and boost your energy.
Manage Stress: Stress is inevitable, but tools like mindfulness, deep breathing, and journaling can help you control its impact.
3. Mental Energy: Focus and Clarity
Mental energy is about how well you can focus, solve problems, and stay mentally sharp. Distraction and overwhelm are two of the biggest drains.
Set Clear Priorities: Know what’s important and focus your time there.
Reduce Mental Clutter: Limit distractions like excessive screen time or multitasking.
Keep Learning: Engaging your mind with new skills or knowledge keeps you sharp and energized.
4. Spiritual Energy: Purpose and Alignment
Spiritual energy isn’t necessarily about religion—it’s about living with purpose and aligning your actions with your values. When you know why you’re doing something, you have a deeper well of energy to draw from.
Define Your “Why”: Clarify what matters most to you and structure your life around it. Check out issue #111 of Harder To Kill for ideas.
Act with Integrity: Living out your values reduces internal conflict and creates energy.
Serve Others: Contributing to something larger than yourself can be deeply energizing.
Putting It All Together
As Loehr and Schwartz explain in The Power of Full Engagement, energy is like a system—each dimension supports and amplifies the others. Physical health bolsters emotional resilience, mental clarity helps you stay focused, and spiritual alignment provides motivation. Neglect one, and the system weakens. But when all four are in balance, you’ll feel unstoppable.
The Energy Code: 10 Rules for Sustained Vitality
When it comes to building and sustaining energy, simplicity wins. You don’t need complicated programs or overhyped solutions—just consistent application of principles that work. These 10 rules are designed to help you cultivate energy in every area of your life.
1. Start with Self-Reflection
Energy optimization begins with honesty. Take stock of where you are today—start with your mindset, sleep, nutrition, fitness, and hydration. Be brutally honest about your habits and the areas where you’re falling short. Only by identifying the gaps can you begin to fill them.
2. Cut Back on Alcohol
Alcohol isn’t just empty calories—it’s an energy drainer. It disrupts your sleep, raises your resting heart rate, and lowers heart rate variability (HRV), a key marker of recovery. If you want to feel sharper and more energized, reduce your alcohol intake to occasional indulgences.
3. Sleep Better, Sleep More
Sleep is where energy is rebuilt. Both quantity and quality matter, so aim for 7–8 hours of uninterrupted rest each night. Use tools like the Oura Ring or other trackers to monitor your sleep patterns and make adjustments. Build a sleep-friendly routine by cutting screens before bed and creating a dark, cool sleeping environment.
4. Move with Intention
Regular movement isn’t just about burning calories—it’s about keeping your body and mind sharp. Incorporate strength training, walking, or hiking into your weekly routine. Bonus points for getting outside; nature-based activities like rucking or trail walking provide both physical and mental benefits.
5. Fuel Wisely
What you eat directly affects your energy. Prioritize whole, nutrient-dense foods and aim to consume your ideal body weight in grams of protein per day. Cut back on processed foods and keep meals simple—think high-quality proteins, healthy fats, and complex carbs.
The people you spend time with influence your energy more than you might think. Surround yourself with high-energy, growth-minded individuals who inspire you to be better. Let go of relationships that drain you or keep you stuck.
7. Reconnect with Nature
Nature is one of the best (and most underrated) tools for recharging your energy. Whether it’s grounding by walking barefoot on grass or simply spending time outdoors, connecting with the natural world reduces stress and boosts your overall sense of well-being.
8. Reframe Life as an Adventure
Energy thrives when you feel excited about life. Stop viewing challenges as obstacles and start seeing them as opportunities to grow. Take up a new hobby, learn a skill, or push yourself out of your comfort zone. When you live with curiosity and purpose, energy follows.
9. Focus on What You Can Control
Too often, we waste energy on things outside our control. Instead, channel that energy into areas where you can make an impact. This stoic approach not only reduces stress but also makes your actions more effective.
While relationships are key to emotional energy, overcommitting can leave you drained. Learn to say no when needed and make space for downtime. Prioritizing recovery isn’t selfish—it’s necessary to show up as your best self.
Energy drainers aren’t always obvious. Sometimes, no matter how disciplined you are with sleep, nutrition, and movement, you still feel fatigued. That’s when it’s time to dig deeper. Comprehensive blood work, done with the guidance of a functional physician, can uncover hidden issues that may be sapping your energy.
Why Blood Work Matters
Most standard medical checkups won’t go far enough. A general practitioner may only skim the surface, missing key markers that reveal imbalances. A functional physician, on the other hand, takes a deeper approach, focusing on optimizing health rather than just addressing illness.
By identifying hidden energy drainers, you gain the insights needed to address them directly and get back to feeling your best.
What to Look For in Your Blood Work
Here are key areas to investigate during a comprehensive blood panel:
Adrenal Fatigue
Chronic stress can overwork your adrenal glands, leading to low energy, brain fog, and difficulty recovering from physical activity. Testing cortisol levels—preferably with a 24-hour panel—can reveal how well your body is handling stress.Hormone Imbalances
Testosterone: Low levels can reduce muscle mass, libido, and overall vitality. Optimizing testosterone is essential for sustained energy.
Thyroid Function: The thyroid regulates metabolism. If it’s underperforming (hypothyroidism), it can lead to fatigue, weight gain, and mental fog.
Vitamin and Mineral Deficiencies
Vitamin D: Low levels are common and directly linked to fatigue and poor immune function.
Magnesium: Crucial for recovery, sleep, and energy production.
Iron: Iron deficiency or anemia can cause persistent fatigue and reduce physical performance.
Chronic Inflammation
High levels of inflammation markers like C-reactive protein (CRP) or homocysteine can indicate underlying health issues that drain energy and slow recovery.Blood Sugar and Insulin Resistance
Poor blood sugar control leads to energy crashes and long-term metabolic damage. Markers like fasting glucose, HbA1c, and fasting insulin provide a clear picture of your metabolic health.Lipid Profiles
Cholesterol, triglycerides, and advanced markers like ApoB or LDL particle size reveal the state of your cardiovascular health. Poor lipid profiles can reduce the efficiency of oxygen and nutrient delivery, draining energy.Gut Health
A healthy gut is essential for nutrient absorption and immune function. A stool analysis can detect dysbiosis, leaky gut, or pathogens that may be contributing to fatigue.Mitochondrial Function
Mitochondria are the powerhouses of your cells. Dysfunction in energy production at the cellular level can lead to chronic fatigue. Markers like CoQ10 levels and oxidative stress indicators help assess mitochondrial health.Toxins and Heavy Metals
Exposure to mercury, lead, and other toxins can impair energy production and mental clarity. Testing for heavy metals and environmental toxins can uncover hidden barriers to vitality.
What to Do Next
Find the Right Physician: Look for a functional medicine practitioner who specializes in comprehensive blood work.
Get a Full Blood Panel: Request a detailed blood panel that includes the areas outlined above.
Take Action: Based on your results, work with your doctor to address deficiencies or imbalances through targeted therapies, supplements, and lifestyle changes.
By uncovering these hidden energy blockers, you can make the necessary adjustments to regain the vitality you deserve.
Energy as a Habit: Rituals for Success
Why Rituals Matter
When it comes to sustaining high energy, rituals beat willpower every time. Willpower is finite; you can only push yourself so far before you burn out. Rituals, on the other hand, create consistency without requiring constant effort. By making energy-enhancing habits automatic, you free up mental space and set yourself up for long-term success.
Examples of Energy Rituals
Start small and build routines that support your energy across all four dimensions—physical, emotional, mental, and spiritual. Here are a few rituals to consider:
Morning Walks and Sunlight: Start your day with a walk outdoors and aim to get sunlight in your eyes. Morning light helps regulate your circadian rhythm, improves sleep quality, and naturally boosts energy levels.
Protein-Centric Meals: Make protein the foundation of every meal. Prioritize high-quality proteins like eggs, lean meats, or fish, and pair them with healthy fats and complex carbs. Avoid "naked carbs" by never eating carbohydrates alone—always combine them with protein or fat to stabilize blood sugar and energy levels.
Daily Outdoor Time: Beyond morning walks, aim to spend at least 15–20 minutes outdoors every day. Nature has a calming effect that reduces stress and refreshes the mind.
Journaling: Incorporate a daily journaling ritual to record your intentions, reflections, and thoughts. Whether it’s setting goals for the day, reflecting on wins, or jotting down what you’re grateful for, journaling creates clarity and focus.
Midday Check-In: Take five minutes to assess your energy during the day. Are you hydrated? Have you moved recently? This quick reset can prevent slumps and help you stay sharp.
Wind-Down Routine: Create a sleep-friendly ritual before bed. Dim the lights, avoid screens for at least an hour, and consider light stretching or mindfulness practices to prepare your body and mind for rest.
Momentum Through Consistency
Consistency is the key to turning habits into rituals. Start with one or two small changes, and focus on doing them daily. Over time, these rituals will feel automatic, pulling you toward your goals rather than requiring effort to maintain.
By embedding energy-enhancing habits into your routine, you’ll create a lifestyle that fuels you every day, no matter what challenges arise.
The Challenge: Take Action Today
Having a plan is great, but real progress comes from action. Energy isn’t something that improves passively—you have to take deliberate steps to build it. Here’s how to get started.
1. Conduct a "Current Self" Assessment
Take 10 minutes to evaluate where you stand in the key areas of energy:
Mindset: Are your thoughts focused on growth and possibility, or are you stuck in a negative loop?
Sleep: Are you consistently getting 7–8 hours of quality rest?
Nutrition: Is your diet centered on whole foods, with protein at the foundation of every meal?
Fitness: Are you moving daily and incorporating resistance training or outdoor activity?
Hydration: Are you drinking enough water throughout the day to stay energized?
Be honest about what’s working and what isn’t. Awareness is the first step toward change.
2. Pick One Area to Improve
Don’t try to overhaul your life all at once—it’s overwhelming and unsustainable. Instead, choose one area from your assessment that will give you the biggest return on investment.
Struggling with fatigue? Start with sleep.
Feeling mentally foggy? Focus on nutrition and hydration.
Missing a sense of purpose? Spend time reflecting on your values or journaling daily.
Small wins build momentum, and momentum leads to lasting results.
3. Schedule a Blood Panel
If you’ve been consistently low on energy despite your efforts, it’s time to dig deeper. Comprehensive blood panels can reveal hidden energy blockers like adrenal fatigue, hormone imbalances, or nutrient deficiencies.
One resource to consider is Function Health, a platform designed to make advanced blood testing accessible to anyone. Backed by Dr. Mark Hyman, Function Health offers in-depth testing that looks beyond surface-level health markers. With personalized insights, you’ll know exactly where to focus for maximum impact.
4. Track Your Progress
Set up a system to monitor your efforts. Whether it’s journaling, using an app, or simply checking off habits in a planner, tracking keeps you accountable and shows your progress over time.
Conclusion
Energy is a Choice
Low energy isn’t an inevitable part of aging—it’s a reflection of your habits and choices. By approaching energy as a renewable resource, you can take control and create the vitality you need to thrive. It’s not about being perfect or doing everything at once. It’s about making intentional, consistent improvements that add up over time.
Take the First Step
The key to transformation is starting. Reflect on where you are today, pick one area to focus on, and commit to it. Maybe it’s improving your sleep, getting outside for a walk every morning, or scheduling that blood panel with Function Health. Whatever it is, take action today.
If you’re looking for a system that builds energy across every dimension—physical, mental, emotional, and even spiritual—consider joining Argent Alpha. Our program is designed to help men over 50 unlock their full potential, regain vitality, and outperform their age. By focusing on fitness, nutrition, mindset, rest & recovery and community, Argent Alpha provides the structure, support and accountability you need to maximize your energy and thrive.
A Final Thought
Your energy fuels every part of your life—from your health and fitness to your relationships and purpose. When you prioritize your energy, you’re not just improving your own life; you’re setting an example for others to do the same.
The journey to sustained vitality starts with a single step. Join us at Argent Alpha, and let’s unlock your energy together.
Argent Alpha: Where Men Over 50 Redefine Vitality
In 2025, Argent Alpha is hosting two transformative live events, with plans to expand to four in 2026. Our next event takes place the weekend of April 25, 2025, in the stunning McDowell Mountains of Scottsdale, AZ.
Curious about what’s possible when men over 50 embrace energy, strength, and community? Take a look at this recap video from our September 2024 event in Minneapolis, where men aged 51 to 76 came together to challenge limits, build resilience, and forge lifelong connections.
This could be you in April 2025. Click below to see how men just like you are rewriting the narrative of aging.
