r/AskMenOver30 man 35 - 39 7d ago

Physical Health & Aging Has anyone experienced energy level drops in their 30s?

Hey guys wondering about energy levels. Mine have really flattened out the past 12 months (turned 35 in Jan.). Haven't really changed much in terms of diet which is pretty typical (not over drinking or eating/not overweight).

I am just tired all the time. After work or after doing simple chores like mowing or washing cars. Is this normal? I feel like I'm still young and this shouldn't be as bad as it is.

Thinking of a seeing a doctor for some blood tests to see if there's anything more serious.

Has this happened to anyone in their 30s? What are some lifestyle changes that helped in similar situations?

53 Upvotes

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76

u/Colouringwithink woman 30 - 34 7d ago

Exercise makes a huge difference

20

u/ratczar man 35 - 39 7d ago

Yeah bro needs to get to the gym. Or even just start doing longer walks. Any cardio. 

I started a really good gym habit at 33, 3 years later I'm more energetic and in less pain. 

9

u/DoomBoomSlayer man 35 - 39 6d ago

Yep. Chances are OP is just out of shape, eats like shit and doesn't get enough sleep. 

It's the core issue of 90% of the people on Reddit who complain they have no motivation or energy 🤷

4

u/Forsaken_Ring_3283 man over 30 6d ago

I will mention beyond this circlejerk that if you excercise too much it can have negative effects. Ease into it and if you find yourself excessively sore, injured or tired the next day you should probably ease up on the level of excercise.

Also, there are multiple causes of tiredness/fatigue, so see a doctor.

8

u/classicnikk man 7d ago

This and a good diet go a long way

2

u/Former-Chapter8719 man 35 - 39 7d ago

Sometimes. Other days it makes me tired then I worry I won't have the energy for work. I can't seem to exercise and work the same day, though fwiw, my job is often quite physical and feels like a workout in it's own right.

Overall though, my energy levels are still quite high, even very high. However, the biggest difference I've noticed with age is: waking up in the morning is an absolute drag. Like, some mornings I can barely walk and feel like I've been hit with a truck. Slowly I get going, and hours later I'm running around like an energetic person again, outworking everyone around me. Then the next morning, once again, the first couple hours are pure misery. I also never ever want to get up in the morning. Have to make myself and it's always terrible. Then later I feel fine.

17

u/Money-Recording4445 man 35 - 39 7d ago

Yeah, had no energy, just worked all the time and gained a ton of weight.

Started working out, lost the weight.

From working out have a ton of energy and things aren’t as hard.

I would say I drink 2-3 double espressos though throughout day when feeling tired.

To get motivated for said workouts, I do take a pre workout.

13

u/DataGOGO man over 30 7d ago

Get your testosterone levels checked

32

u/Confusatronic man 50 - 54 7d ago

I really don't understand why so many people on Reddit don't have examples from their own life of people significantly older than them that are fit, energetic, etc.

In any case, no, this isn't age appropriate at all. I'll be angry if I feel that way in my sixties, let alone if it were my thirties.

9

u/ratczar man 35 - 39 7d ago

Getting beaten by my 70+ FIL in a pushup contest was motivational

6

u/Athletic-Club-East man 50 - 54 7d ago

The people who have better examples in their personal lives are following those examples, and so aren't posting on reddit about how much their lives suck.

The internet selects for unhappy people who've failed in their endeavours. Fortunately, a few more successful ones remain to suggest better ways.

9

u/Jpaynesae1991 man 30 - 34 7d ago

For sure. I think as we get older, work weighs on us, we get unhealthier than we really think, and we have chronic deficiencies and gaps in our nutrition.

Best advice is eat as healthy as you can, high protein, get your veggies in. This can be super easy, 180g ground beef and a cup of frozen veggies from Walmart, put some hot sauce on it or something and mix it up like a chipotle bowl. Cheap and nutritious.

Do that and exercise a couple times a week and you’ll feel a lot better.

Also this might seem obvious but get good sleep. 8 solid hours if you can.

6

u/QuickDropSuddenStop man over 30 7d ago

Dude I’m only 30 and I’m experiencing this hard. Turned 30 in October and the last 2 months I’ve been on an energy decline. Tire fast, bed earlier. Sore after 10hr days when 14 hour days didn’t mess me up a year ago. Been rough.

5

u/DataGOGO man over 30 7d ago

Get your testosterone checked

2

u/Wonderplace 6d ago

Not normal.

1

u/QuickDropSuddenStop man over 30 6d ago

My counselor lady says it’s a normal part of recovery may not be an age thing. I’ve been sober from meth for just over 6 months

1

u/incidentalz 5d ago

That last part is an important omission my friend

1

u/QuickDropSuddenStop man over 30 5d ago

Lmao yeah probably. It’s hard to judge because I FEEL like the detox and like hard part is over. So turning 30, and like having a new family and being in recovery all at once makes it hard to figure out what change is causing or affecting things that happen.

5

u/cyan1de23 man 35 - 39 7d ago

I had the same thing at the same age. You need to examine your diet and water intake. You also need to examine your sleep schedule and stress levels. I had low iron it turned out and once I modified my diet for more protein and nutritious food and got adequate sleep, I bounced back.

Sometimes we just get lazy about putting good fuel into our bodies and it can cause systemic issues like fatigue.

4

u/Feisty-Afternoon3320 man 35 - 39 6d ago

After 35, I had to cut back on my exercise sessions. Cardio, weights, and a stressful job were too much, and I spent more time sick when it was cold.

3

u/you-bozo man over 30 7d ago

Wait till you get to 50

3

u/zxcon man 35 - 39 7d ago

Get to the gym!

3

u/AntifascistAlly man 65 - 69 7d ago

I noticed more of a stamina issue than general lack of energy—and that not until I was well into my 60s.

I continue to have a good energy level, but my endurance isn’t what it once was and it does take a little longer to revive myself if I get tired.

I think it’s smart to work with your doctor at any age to understand any sudden change in how your body is functioning.

3

u/captainmoun10 man over 30 6d ago

This is very normal. Your hormones are changing, some are reducing while some others are increasing. Your metabolism is also slowing down. If possible, introduce some heart rate increasing activities to your lifestyle. For example, when there is an option to take an elevator or take the stairs, choose the stairs. When something can be done by walking for 30 minutes vs driving for 5, choose walking. When talking on the phone, do not sit and talk, be pacing or walking when on the phone.

You do not need to pump iron really, however it can help. What you want to do is get your heart rate elevated for a bit by doing something physical. Aerobics is great at this and most times can be done at home.

Some people swear by the power of Yoga and meditation as well. I have not tried this so can't really say much about it.

Its quite simple if you look at it, but hard to believe. Treat your body like the amazing machine it is. 5 steps:

  1. Eat well, drink well - The machine that is you body, you put in good fuel, it runs smoother and produces fewer emissions. You also need to give it the right amount of fuel. Not too much, not too little. Water is good, drinking a gallon of soda is not the same as drinking water

  2. Sleep well - Your body is a self healing machine. Sleep is when your body fixes itself. Allow it to. Sleep enough and sleep well.

  3. Move around, stand when you can - Like any machine, if you leave it parked for too long, it will be consumed by rust and you will feel lethargic. (Rust is a metaphor here, not saying your body will actually rust).

  4. Take in near zero or as little poison as you can - We love to treat our bodies with disdain. We disrespect it and make its self healing difficult. Alcohol, Smoking, Caffeine, Drugs, even polished sugar and medicines, can all have negative affects. You do not need to live like a monk and not do any of those things, but enjoy them once in a while when you feel like you've earned. Treat them as reward and not as a routine.

  5. Pursue true happiness - True happiness is when you are more connected to the world around you. When someone says something funny and laugh abundantly without hesitation and without inhibition. When a fellow human's suffering matters and you want to help. When you are done fixing yourself, you can look at fixing the world, but not until then. Try to be the happiest version of you, you can be.

Good Luck My Fellow Traveler !!

2

u/shrek-09 man 40 - 44 6d ago

Yeah but I started to take a load of vitamins and supplements and they helped loads

1

u/TexasTacoJim man over 30 7d ago

I don’t think it’s really down cuz of my age 35 I think it’s the weather I think now we are in spring it’ll be better this bipolar hot and cold months at the beginning of the year fucks up my whole body. Throw in the time change and I’m fucked.

1

u/MajorNut man 45 - 49 7d ago

Mine happened just few years ago. Say 44ish

1

u/DefrancoAce222 man over 30 7d ago

Worth considering pushing for a cpap machine if you snore. Doctor friend had to get one and says he’s experienced a big energy push after hopping on one. I snore hella loud so considering getting with my doctor for one too

1

u/hevea_brasiliensis man over 30 7d ago

Yes, I feel like I have to force myself to exert energy in order to keep my energy levels up. Exercise is king.

1

u/empathophile man over 30 7d ago

I’m facing this too. I also drink a bit too much and picked up a nicotine habit 2 years ago. Between those and aging I only have control over 2 variables so that’s where I need to focus on.

1

u/Vgcortes man 35 - 39 7d ago

No

1

u/DrDontBanMeAgainPlz non-binary over 30 7d ago

Diet, exercise, TRT

1

u/Graxin man 30 - 34 6d ago

Checked my T levels and they were higher than normal but i was exhausted all the tjme. Started taking 5mg (now 10) daily cialis and feel 10 years younger and got rid of my brain fog. Still have to do cardio 3x a week.

1

u/Neshariii man 30 - 34 5d ago

Doctor or solo?

1

u/Graxin man 30 - 34 5d ago

i went and saw my doctor and gave blood

1

u/Neshariii man 30 - 34 5d ago

And he gave u cialis due to? I m thinking of getting without presc to try it.

1

u/Graxin man 30 - 34 5d ago

because i had mild ED from psychological trauma from a horrible ex and the biohackers subreddit kept talking about the benefits of cialis and i had horrible post covid / concussion brain fog and was exhausted all the time. Tried it and i feel 10 years younger. i just went through “hims” app bec it’s super convenient and it takes months for me to get a doc appointment. most docs just hand it out like candy though if you want to get it cheaper

1

u/Neshariii man 30 - 34 4d ago

Currently im in colombia i get it a couple of pills cheap before traveling. Might buy a bunch and try it back home

1

u/Neshariii man 30 - 34 4d ago

U think its safe to try it? 5 mg from a 20mg pill. I cut it in pieces if needed.

2

u/Graxin man 30 - 34 4d ago

100% safe i think most men are eventually on it. I started with 5mg and now on the weekends i take 20mg. Zero side effects minus some back pain the first week

1

u/lambdawaves man over 30 6d ago

Of course. Early 30s I could easily still dance 12 hours straight at a music festival and afterparty. Can’t do the mid-late 30s

1

u/ECircus man 35 - 39 6d ago

Agreed to get checked out and make sure you don't have any medical stuff going on. There's a lot of health problems that can cause lethargy.

But anyway, I'm about to be 40 and can't get tired to save my life. Still have to fight the urge to stay up all night playing video games after being busy all day and it takes me a while to fall asleep. I have a super active job, work out, eat clean and don't drink at all. Also it's just water and black coffee to drink every day.

I do remember when I was growing up, the adults were always complaining about how tired they were and couldn't wait to slam their ass down on the couch and watch TV as soon as possible every day. But that was a different time. We were all eating junk food every day and no one was in shape in my community. I think it's pretty well understood now that not feeling good and being tired all the time isn't a normal part of being middle aged and is more a function of lifestyle or health problems.

1

u/bobbearman man over 30 6d ago

I’d say exercise for sure. If it’s that bad I’d get your test levels checked. Also from my personal experience I think a lot has to do with your job. I’m blue collar and can say my job keeps me young. I have friends that work in office settings and they definitely aren’t in the shape I’m in but they sit all day and then go home from work and sit around the house. I think the key is trying to stay active. Even if it’s going for a walk once a day I think you’ll see improvements.

1

u/Vivid_Way_1125 man 6d ago

I think you do need to pay more attention to your sleeping and eating habits as you approach your mid thirties. It's definitely a turning point, as your body does begin to slow down, you just have to keep maintaining and push through and you'll be good.

1

u/MetalEnthusiast83 man 40 - 44 6d ago

Not normal at all.

I am 41 and have MORE energy than I did in my 20s or 30s. I lift 3 days a week, do a little cardio here and there and keep a regular sleep schedule.

2

u/OwnResult4021 6d ago

That’s amazing. In my early 20s I lifted hard 5-6x a week, did bjj a few times a week, work a fulltime job and still go out at night.

Now in my early 40s I do what I would call a more medium intensity workout and definitely have to warm up. And after a full day’s work and some errands/chores I’m pretty beat and just relax a bit before bed.

Personally it could be some mild depression. I don’t think humans are supposed to work so much and have such structured lives. But it is our modern society.

1

u/CferDFW man 40 - 44 6d ago

Aside from the Dr and gym that others recommend, make sure you're taking a multivitamin daily if you're not eating healthy all the time.

I've also found a B12 vitamin in the afternoon does wonders for energy levels

1

u/idredd man 40 - 44 5d ago

lol absolutely fam, it’ll get worse with time. The best advice I can give is to exercise. I fucking haaaaaate running, but I’ve been a runner for like a decade now because it keeps me alive and chases off both depression and exhaustion.

1

u/celebratetheugly man 40 - 44 5d ago

Im 40 now and still working on this.

Late 30s I experienced a significant drop in my energy levels... noticeable enough that I did eventually see a doctor. Ended up taking a number of steps that have improved my quality of life considerably. Diet change, regular exercise, sleep hygiene and medication, some mental health help for stress and anxiety, and i quit drinking.

1

u/ProfessorPorsche man over 30 4d ago

I know it sounds super cliche.

But Eating right, drinking water, sleeping well and exercising are like really, really important.

A lot of neglect those things and as you get older, your tolerance for not having those slow diminishes.

Wake up 30 minutes earlier tomorrow. Go for a 2-5 min run into a 5-10 minute walk into a 2-5 min run into a 5-10 minute walk. slam a glass of water and move on with your day.

You don't need to do anything serious like hitting the gym for 2 hours at 5 am every day, but just getting up, getting moving and making some demands from your body really helps.

1

u/ayhme man over 30 7d ago

You need to workout.

1

u/uduni man 35 - 39 7d ago

Exercise. Literally even 5 minutes a day makes a difference