FA40 #1: Unlocking the Energy of Your 20s in 40’s: Five Simple Strategies for Sustained Vitality

As we age, maintaining the boundless energy of our younger years can feel increasingly challenging. 

Yet, the secret to feeling as vibrant and energetic at 40+ as you did in your 20’s lies in adopting a few straightforward lifestyle habits. 

Imagine tackling each day with renewed vigor, sharp focus, and unwavering stamina. 

So today, I am going to unveil five dead-simple strategies that I practice that can help you reclaim the youthful energy of your twenties. These practical tips are designed to boost your vitality and enhance your overall well-being. 

Let's dive in.

5 Dead-Simple Things That Give You the Energy of a 20 Year Old at 40+

1. Long Walks
2. A Daily Workout
3. Time in Deep Work
4. A Good Night of Sleep
5. Eating Healthy, Nutritious Food

1) Long Walks

Walking is a daily habit that I developed during the pandemic when gyms were closed and I was looking for something to keep me active.

I had no idea that 4 years later I would still be walking daily and loving the benefits (like more energy) that I get from walks.

That said, walking can give you more energy due to several physiological and psychological factors:

•  Stress reduction
•  Release of endorphins
•  Improved sleep quality
•  Enhanced mitochondrial function
•  Increased blood flow and oxygenization 

And much more, that all contribute to more energy on a daily basis.

2) A Daily Workout

When I say a daily workout, this doesn’t mean I crush myself every single day, it simply means that I get my body moving on a daily basis. 

Sometimes this is strength training, sometimes it’s cardio, and sometimes it’s a long walk.

And much like long walks, daily exercise will give you more energy do to stress reduction, a release of endorphins, a reduction of stress, and much more.

Overall, much like walking, the combination of physical, biochemical, and psychological benefits makes exercise an effective way to boost your energy levels.

3) Time in Deep Work

This may be the one point on the list that makes people scratch their heads a little bit, but let me explain.

Deep work often leads to a state of flow, where you become fully immersed and engaged in the task at hand. Achieving flow can be incredibly energizing, as it aligns your skills and challenges, making the work feel more rewarding and less exhausting.

I have found that deep work enhances my energy levels by reducing stress and mental fatigue, and fostering a sense of accomplishment and satisfaction as I get more done for the clients that are counting on me.

I suspect you will find the same.

4) A Good Night of Sleep

The last 2-3 years I have put a major focus on my sleep. I almost always get 7-8 hours of sleep a night, and I feel so much better than I did before.

As a matter of fact, I didn’t know how much a lack of sleep was slowly me down until I actually prioritized it.

A good night of sleep enhances energy levels by supporting physical restoration, cognitive function, hormonal balance, metabolic regulation, immune system health, emotional well-being, energy conservation, and cellular repair. These combined effects ensure that your body and mind are well-prepared to tackle the demands of the day, leading to sustained energy and vitality.

Do yourself a favor and do everything you can to prioritize your sleep.

5) Eating Healthy, Nutritious Food

Healthy foods provide sustained energy by offering a balanced mix of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals), promoting stable blood sugar levels, supporting digestion and gut health, ensuring proper hydration, and reducing oxidative stress. 

By nourishing your body with the right nutrients, healthy foods help maintain consistent and efficient energy production.

This is why my nutritional plan always revolves around lean proteins (haddock, scallops, chicken, eggs, whey protein, and more), fruits and veggies (watermelon, strawberries, blueberries, apples, green beans, broccoli, cauliflower, and more), and healthy fats (almonds, natural peanut better, and more).

There are many diets and nutritional plans to follow. Follow whatever you can sustain and what fits your lifestyle. Simply make sure that quality and nutritious food is what that nutrition is built around

In Summary 

Improving your energy levels as an adult is vital for enhancing productivity, physical health, mental and emotional well-being, cognitive function, and overall quality of life. By adopting simple yet effective lifestyle changes, adults can enjoy a more vibrant, fulfilling life at any age.

By consistently exercising, moving your body, eating well, doing meaningful work, and making sleep a priority, you are putting yourself in a great position to have the energy of a 20 year old to help power you through adulthood.

I’ve been working to be incredibly consistent with these simple habits and I have more energy now at 41 than I did at 31.

In health,

Craig

----------------------------------

Thanks for reading! Here are some ways that I may be able to help you...

One on One Coaching: Are you a busy adult that wants to get stronger, get leaner, have more energy and build a body you can be proud of? Then you can apply for one on one coaching here.

Join the Newsletter: If you like content like this you will enjoy my weekly newsletter, The Fit After 40 Newsletter. I'll share actionable health and fitness tips to help you get lean, stronger, and live a healthy life as an adult. Join 8,500+ subscribers here.