The Energy Crash After 40: Why Most Dads Feel It and What to Do About It

Anderson Alves
Aug 4, 2025
2 min read

If you're a dad over 40, you’ve probably noticed something different in the last few years:

You don’t wake up as refreshed…
Afternoon crashes hit harder than ever…
And workouts that used to energize you now seem to drain you.

You’re not alone.

The Hidden Truth About Aging Energy

After 40, our metabolism naturally slows down, testosterone begins to decline, and inflammation tends to creep up—especially if we’re juggling work, fatherhood, and limited sleep.

Add to that the stress of raising young kids, managing a household, and maintaining a career, and it’s no wonder many dads feel burnt out by 3 PM.

But there’s good news.

You’re Not Powerless—You’re Just Undersupported

The problem isn’t you—it’s the lack of small daily habits that keep men strong and sharp as they age.

Here are 3 proven strategies that work for real dads:

1. Prioritize Sleep Over “One More Episode”

You might think that late-night wind-down time is helping you relax—but sleep is when your body actually resets hormones, burns fat, and builds energy reserves.

Dad tip:

Try a “digital sunset” an hour before bed: no screens, just books, warm tea, or light stretching.

2. Swap the Crash Foods for Power Foods

Many guys default to heavy carbs or sugar for a boost, but those cause an insulin spike—followed by a crash.

Dad tip:

Add a protein-rich shake or smoothie with greens in the morning. Your body will thank you for it at 2 PM.

3. Move—Even If It’s Just 10 Minutes

Short walks after meals, quick bodyweight workouts, or even roughhousing with your kids all count. Movement improves circulation, boosts mood, and enhances mental clarity.