Men's energy and stamina: lifestyle after 45
After 45, many men notice they have less energy and stamina than they used to. We look at which lifestyle habits really make a difference.
After 45, many men do experience a gradual, natural decline in testosterone — roughly 1% a year, according to a number of studies. This is not an "illness" but part of normal ageing, yet lifestyle has a noticeable influence on how quickly and how strongly it is felt.
What supports energy and stamina after 45?
- Regular strength training — it helps preserve muscle mass and overall tone; more in "Strength training after 40".
- A full 7–9 hours of sleep — lack of sleep is directly linked to lower energy and stamina.
- Maintaining a healthy weight — excess weight, especially around the waist, is associated with a more marked decline in testosterone.
- Drinking alcohol in moderation — too much of it has a negative effect on hormonal balance and sleep quality.
When is low energy a reason to see a doctor?
A mild, natural drop in vitality with age is one thing; pronounced constant tiredness, a significant loss of muscle mass or other sudden changes are a reason to see a doctor rather than quietly putting it all down to age.
Active men who train regularly often use X39 for recovery and Y-Age Carnosine to support their muscles — read more about how the patches fit into a training routine in "X39 for athletes".