How to Stop Energy Decline at Any Age

You probably had more energy on any of your bad days at 25 than on any of your good days past 50, and there are many well-known changes behind this transformation. Half of these changes are organic, meaning they are caused by natural aging and are not fully reversible. The other half are functional, meaning they can happen at any age, but with the right know-how, you may still reverse most of them.

If you do nothing, both functional and organic changes accumulate over time and eventually start working against you in a big way. If, however, you and your family still depend on your energy and health for continuous employment, you may slow the progression of organic changes and reduce or even eliminate the impact of functional ones.

In this article, I’ll review the main organic and semi-organic changes that begin affecting almost everyone after forty. The earlier you start protecting yourself from their impact, the more energy and health you’ll get to keep. I’ll address the functional factors next week. Let’s go:

• Reduced energy metabolism and thermogenesis. Declines in digestive efficiency, thyroid and adrenal function, hormonal balance, and nervous system activity reduce both basal metabolic rate and heat production. The outcome is less available energy, greater fatigue, increased weight gain, and diminished physical resilience.

  Women experience these effects earlier during perimenopause and menopause. In men, the decline tends to come later, but when it does, it is often more abrupt and severe because men are generally less adaptable than women to progressive physical and mental decline.

• Reduced structural metabolism. Starting in the 40s, the body’s ability to repair tissue, recover from exertion, and bounce back from illness progressively slows. Women notice this earlier because of hormonal shifts during perimenopause. While age-related slowing is natural, it can be moderated with adequate protein intake, supplementation, restorative sleep, and moderate physical activity.

• Reduced sleep quality. Starting in the late 40s, sleep becomes lighter, shorter, and more fragmented, with fewer cycles of deep, restorative stages. These changes are driven by shifts in circadian rhythm, melatonin production, and stress reactivity. Women are more affected during and after menopause due to hormonal fluctuations. Sleep quality can often be improved through light exposure during the day, meal timing, self-hypnosis, autogenic training, and management of stimulants and stress.

• Reduced digestive efficiency. Beginning as early as the mid-40s, the production of stomach acid, pancreatic enzymes, and bile declines, especially in individuals under chronic stress or with poor dietary habits. Digestive deficiency reduces nutrient absorption of protein, iron, vitamin B-12, calcium, and fat-soluble vitamins. Women are often more affected due to slower gastric emptying and hormonal influences.

• Weight gain and obesity are not strictly organic changes, since they can be reversed with sustained effort, yet for most adults, the trend is effectively permanent. Carrying excess weight places a constant energy burden on the body. Progressing from 70 kg (154 lbs) at age 25 to 95 kg (209 lbs) at age 45 is the equivalent of wearing a 25 kg (55 lbs) weight-bearing vest around the clock. After a certain point, few could manage such a load without feeling drained by noon, let alone by the end of the day.

• Dental health begins to decline gradually after midlife in men and women alike. Gum recession, enamel erosion, and cumulative tooth loss reduce chewing efficiency, slow digestion, and impair nutrient absorption, while also contributing to systemic inflammation bodywide. While good hygiene and proper nutrition can help preserve oral health, many common dental interventions, such as frequent drilling, certain restorative materials, and overly aggressive procedures, may unintentionally accelerate decline if underlying causes aren’t addressed.

• Loss of muscle mass (sarcopenia). Typically begins around age 35 and accelerates after 50. It affects women more than men because of lower baseline muscle mass, pregnancy, lactation, and hormonal differences. As muscle declines, so does glycogen storage and physical capacity. You can slow down and partially reverse muscle loss with targeted nutrition and resistance training. If you start early, it is fully preventable.

• Bone health. Begins to decline in synchrony with muscle mass after about age 40, with women affected earlier and more severely for the same reasons as with sarcopenia. Osteomalacia, or softening of bones from vitamin D and mineral deficiency, is among the most preventable age-related conditions, while osteopenia and osteoporosis, or the loss of bone density and structure, are largely preventable with proper nutrition and minimal physical activity. Left unaddressed, these conditions increase the risk of chronic pain, fractures, deformities, and loss of independence.

• Declining cardiac output. It begins to decline gradually after age 40 and accelerates in the 60s and beyond. Men tend to experience a steeper drop earlier, while women often catch up post-menopause. As output falls, the delivery of oxygen and nutrients to muscles, brain, and organs is reduced. You can slow this decline through nutritional changes, supplementation, aerobic conditioning, weight control, and blood pressure management.

• Loss of vascular elasticity. Blood vessels begin to stiffen in midlife from high blood pressure, elevated insulin, chronic inflammation, and glycation. This stiffness impairs circulation, raises blood pressure even more, and forces the heart to work harder to deliver oxygen and nutrients. Women often maintain better vascular health until menopause, after which the risk accelerates. Vascular health can be supported through regular exercise, blood sugar control, and the reduction of inflammatory triggers. If you start early enough, the underlying causes are preventable.

• Glycation. This term describes the process of glucose and fructose binding to proteins, lipids, and nucleic acids, producing advanced glycation end products (AGEs). AGEs accumulate naturally with age and are strongly associated with tissue stiffening, loss of elasticity, and increased risk for diabetes, cardiovascular disease, and certain cancers. Normalizing blood sugar, avoiding prediabetes and type 2 diabetes, and making appropriate dietary choices reduce glycation.

• Lower lung capacity. Lung function peaks in the mid-20s and begins to decline noticeably after age 40. The decline leads to lower oxygen uptake during both rest and exertion. Men and women are affected similarly, though women start with smaller lung volumes and may feel the impact sooner. Breathing exercises, posture correction, and regular physical activity can help slow this decline and improve oxygenation.

• Liver and kidney efficiency starts declining after the age of 50 for men and women alike. Slower removal of metabolic byproducts, hormones, and medications contributes to fatigue, fluid imbalance, and reduced metabolic efficiency. Pre-existing conditions such as hypertension or fatty liver can accelerate this process. Lifestyle medications accelerate harm. Eliminating harms is a key to long-term kidney and liver health.

• Neurological slowdown. The speed of nerve signaling decreases with age, leading to slower coordination, reaction time, and sensory processing. Hearing and vision loss add to the cognitive workload, often resulting in mental fatigue. Nutritional deficiencies, environmental toxins, and medications are the primary drivers of neurological slowdown. Reducing and eliminating these factors can slow or stabilize neurological decline.

• Autoimmune reactivity. Accumulated exposures to foods, infections, and environmental antigens increase the likelihood of autoimmune activation with age. Women are disproportionately affected due to stronger immune reactivity and hormonal influence. Although not always reversible, removing triggers and correcting deficiencies can reduce their impact.

It's worth mentioning that the cumulative effect of many of these conditions is also behind early mortality from related causes, side effects, and medical errors that may occur during treatments.

So, how realistic is avoiding, preventing, or partially reversing all of the above conditions? Well, consider my own example:

If I Could Do It, So Can You

I’ve done it all over the past 27 years, when I was in my early forties. And ‘aging gracefully’ wasn’t my goal. It started with getting hit with undiagnosed late-stage type 2 diabetes.

I accomplished all that without taking any drugs, having any exotic treatments, experimenting with disruptive diets, or harming my body with strenuous exercise.

Luckily for me, I had a medical education, but it was a double-edged sword. On the one hand, I bought into the dogma of healthy nutrition hook, line, and sinker until it nearly killed me. On the other hand, I had the foundational knowledge and courage to reverse the dogma and save my life.

Most people, including medical doctors, would struggle to figure this out without devoting years of similar effort.

If your livelihood and performance depend on being in top mental, physical, and emotional shape, I am available to teach you similar skills, so you can work toward similar results to improve your performance and vitality.

If Time and Energy Are Money…

I will work with you to help you improve every single aspect of energy decline described above — energy and structural metabolism, weight gain and obesity, poor sleep, muscle mass decline, bone loss, dental health, circulation and heart function, glycation, lung capacity, liver and kidney efficiency, neurological slowdown, autoimmune reactivity, and the cumulative toll they take over time.

What you can no longer get back, you can more than offset with focus, experience, and wisdom — advantages that no one under 30 can touch with a ten-foot pole.

To get started, schedule your free consultation to determine whether my program is the right fit for your age, lifestyle, and personal goals.

There’s no commitment, no pressure, and no sales pitch — just a direct conversation about what’s possible, what’s realistic, and what it may take you to get there!

 Schedule Preliminary Free Consultation 

Do-It-Yourself Approach

If you prefer the do-it-yourself approach, there are four things you can do immediately to avert premature aging and increase energy:

1. Start taking supplements I recommend for improving your energy metabolism and reversing other organic factors addressed above. It takes three to six months to realize their effectiveness, so you can start improving while adding the next three points.

2. Study my site and my book. There is a lot of information there, and this process will take time.

3. Study all of the health guides that are linked at the end of the page. They cover almost all the organic points I described above.

4. If your current exercise program drains you out or causes pain, replace it with a moderate and safe physical activity, such as walking, rowing, stretching, swimming, or light resistance training.

Without supplementation, all other efforts are futile. No amount of reading, learning, and exercising will help for the same reason a spanking new Mercedes or BMW turns into junk if you don’t put in high-grade gasoline and update fluids at scheduled intervals.

And it isn’t like I'm alone in preaching the virtue of supplements. Current surveys show that more than half of U.S. physicians, nurses, and pharmacists regularly use dietary supplements, with pharmacists leading the way, followed by nurses and then physicians.

• Physicians: About 50% to 60% take supplements, most often multivitamins, vitamin D, and omega-3 fatty acids. Use is especially common among primary care doctors, those in preventive medicine, and physicians with higher personal health awareness.

• Nurses: Between 55% to 66% report regular use, with female nurses and those working shifts showing the highest rates. Multivitamins, vitamin D, calcium, and herbal stress-relief products are most common.

• Pharmacists: The highest prevalence is found here, with 63% to 78% reporting regular use of vitamins, minerals, and probiotics. Professional knowledge and self-care motivations strongly influence their choices. They are also better aware of medication side effects and prefer supplements as a safer and more effective alternative.

Those numbers aren’t higher because surveys include younger physicians, nurses, and pharmacists who haven’t yet experienced aging-related health and energy decline, and are less likely to take supplements regularly. It’s also likely that medical professionals underreport taking supplements because of professional bias, fear of criticism from peers, or the perception that admitting to supplement use undermines conventional medical authority.

Recommended Supplements

When it comes to sustainable energy, aim for maintaining a “normal” level rather than “high,” because having too much energy interferes with your sleep, destabilizes mood, and clouds judgment. To attain this goal at any age, I recommend taking the following foundational supplements:

• Coenzymated Once Daily Multi. This multivitamin formula is a base supplement that every adult wishing to retain good health should take daily. It is formulated in a single-capsule format for affordability and to overcome people's irrational resistance to taking supplements.

• Coenzymated Sublingual B‑12. The multivitamin formula above contains vitamin B-12 in oral form. This form isn't as efficient as a sublingual form for older adults or anyone with impaired digestion from diabetes, inflammation, anatacids, PPIs, and weight loss medications because their stomach doesn't produce enough intrinsic factor required for its assimilation.

• Chelated Iron. The multivitamin formula excludes iron because excessive iron supplementation can lead to excess storage in the body and raise the risk of overdosing in people who don't actually need additional iron.

  These people include most adult men, postmenopausal women, and individuals who already consume iron-rich diets, since their daily requirements are relatively low and their bodies have no natural mechanism for eliminating excess iron.

  Menstruating, pregnant, and breastfeeding women, as well as individuals with diagnosed anemia or chronic blood loss, generally require additional iron.

• Buffered Vitamin-C Capsules. The multivitamin formula contains only the minimum amount of vitamin C required to prevent scurvy rather than the higher levels typically needed to support immune function, collagen synthesis, or antioxidant protection. Adding those amounts wouldn't fit into a single capsule.

• Calcium Magnesium Complex. The multivitamin formula doesn't contain calcium and magnesium because including their recommended daily amount would require adding three additional capsules.

Without those foundational supplements, all other energy-enhancing add-ons, such as CoQ10, creatine, carnitine, L-glutamine, probiotics, digestive enzymes, and others, are mostly a waste of money for the same reason you can't compensate for poor health by washing hands more often.

I have been taking these supplements since the early 2000s and credit them for my good health and longevity, despite all of the damage I incurred before. The same is true for my family and clients who have been following my guidance and example.

Here a brief overview of each supplement. For more details, please tap the Learn more... link at the end of each section:

1. Coenzymated Once Daily Multi

This formula provides over 30 essential nutrients in their active, bioavailable forms, including L‑5‑MTHF (folate), methylcobalamin (B‑12), pyridoxal‑5′‑phosphate (B‑6), riboflavin‑5′‑phosphate (B‑2), and fat-soluble vitamins A, D, E, and K2. It also delivers critical trace elements like zinc, selenium, copper, iodine, chromium, and molybdenum.

The coenzymated forms of B vitamins are already in their active state and do not require conversion by liver enzymes. This advantage over the majority of store-bought vitamins bypasses common metabolic limitations caused by aging, impaired liver function, or MTHFR mutations, genetic variations that affect up to 60% of the general population. As a result, the formula remains highly effective even in older adults and those with a genetic inability to process standard B-vitamins. If you take nothing else, this is the most important place to start.

This supplement is required for adults concerned about energy and structural metabolism because it fills common nutrient gaps that food alone no longer covers and that worsen with age. Without it, no energy recovery or maintenance program can be reliable or complete. Learn more...

2. Coenzymated Sublingual B‑12

Vitamin B‑12 is required for synthesizing red blood cells, maintaining nerve integrity, DNA synthesis, and catalyzing cellular energy, all of which affect skin appearance and renewal. Deficiency presents itself as chronic anemia and severe fatigue in adults of all ages, but particularly vegetarians and anyone with impaired digestion.

Our sublingual B‑12 contains 1,000 mcg of methylcobalamin, the bioactive form, for direct absorption into the bloodstream—bypassing the stomach and intestinal absorption barriers that worsen with age. It supports circulation and cellular repair and is especially important for restoring energy and vitality in people with marginal or chronic deficiency.

Highly recommended for all adults over 40, vegetarians, vegans, anyone with digestive issues, low stomach acid, or anyone on acid blockers, metformin, or GLP‑1 medications. These groups are at the highest risk for B‑12 deficiency, which impairs blood circulation, energy, and tissue repair. The sublingual form ensures absorption even when digestion is compromised. Learn more...

3. Chelated Iron from Ferrochel® (optional)

Iron is essential for oxygen transport, collagen formation, mitochondrial function, and tissue healing. Iron deficiency remains one of the most underdiagnosed causes of low energy, particularly in women.

Our formula uses iron bisglycinate chelate (Ferrochel®), a well-tolerated and highly absorbable form that avoids the digestive side effects of standard iron salts. It also includes folic acid and B‑12 to support absorption and red blood cell production. When taken consistently, it can dramatically improve energy metabolism for those who lack it.

Iron is essential for women of reproductive age, anyone with low ferritin, fatigue, a history of anemia, or after blood loss. Also relevant for older adults with poor appetite or low protein intake. This form is well-tolerated and effective without common digestive side effects. Learn more...

4. Buffered Vitamin-C Capsules

Vitamin C is essential for carnitine synthesis. Without it, the body cannot efficiently convert fat into energy, leading to fatigue, weakness, and reduced physical endurance.

Vitamin C supports the enzymes that build collagen. Its integrity is essential not for maintaining blood vessels that deliver oxygen and nutrients to working muscles. When vascular health falters, energy delivery falters with it.

Vitamin C enhances the absorption of iron from foods and supports the maturation of red blood cells. By ensuring both iron uptake and healthy blood cell production, vitamin C helps maintain the oxygen-carrying capacity that underlies sustained energy.

Without adequate vitamin C, iron remains underutilized, increasing the risk of anemia, one of the most common and overlooked causes of low energy expressed as chronic fatigue.

A buffered, bioavailable form like PureWay‑C allows for higher intake without stomach irritation or enamel erosion. Learn more...

5. Calcium Magnesium Complex (optional)

Calcium and magnesium work side by side in every cell of the body, and their role in energy production is fundamental. Calcium acts as a signal that triggers muscle contraction, nerve transmission, and the release of hormones, while magnesium stabilizes those reactions and allows the muscles and nerves to relax again.

Without this balance, energy cannot be efficiently transferred into motion, thought, or repair. Low calcium undermines the body’s ability to initiate action, while low magnesium prevents proper recovery, leaving cells locked in tension and fatigue.

Magnesium is required for ATP, the body’s universal energy molecule, to work properly. Calcium, meanwhile, regulates how that energy is spent by controlling muscle and nerve activity.  Deficiency in either mineral translates directly into weakness, irritability, cramps, and low stamina — clear signals that the energy system is running on empty.

This formula is beneficial for adults over 50, postmenopausal women, anyone with sleep issues, muscle tension, stress sensitivity, or early signs of tooth and bone loss.

Learn more...

These five basic supplements address the most common and preventable causes of low energy and create a solid foundation for lasting improvements in vitality and performance.

This physiological approach is not only more effective but also far more economical. The full set costs less than $1.35 per day and hundreds of times less than the long-term expense of low energy, poor productivity, or chronic health decline.

And the benefits extend well beyond energy. This foundation also supports mood, appearance, weight balance, immunity, and overall resilience. As the body rebuilds itself from within, the improvement in energy is not only felt day to day but also reflected in every aspect of health and performance.

If you’ve already been taking supplements and they didn’t help, here are some of the possible reasons:

• Inferior quality. You were taking supplements made from low-quality imported components. They appear right on the label but don’t work once inside your body.

• Poor assimilation. Your digestion and assimilation of nutrients are compromised, so no matter what you’ve been taking, it isn’t getting into the blood.

• Insufficient time. You weren’t taking supplements long enough to notice their performance because, unlike drugs, high-quality supplements are imperceptible and do not produce an immediate effect. If they do, it’s an indication of poor quality and potential toxicity.

• State of health. The number of other age-related conditions, particularly inflammation, overwhelms and dominates your body, so taking supplements alone isn’t enough to offset them. Most notable among these are inflammation, anemia, elevated levels of circulating stress hormones, and poor sleep.

• Medication side effects. You are experiencing the influence and side effects of medications you may be taking. No amount of supplements or nutritional tinkering can overcome the side effects of prescription drugs.

Taking a core set of professional-grade supplements after the age of forty remains the only proven way to restore energy metabolism, support structural repair, stop weight gain, and defend against the cascade of premature aging — from chronic pain and fatigue to memory loss and other degenerative disorders.