Midlife Left You Exhausted? 3 Habits To Restore Your Energy

Dr. Ruth Machin has recommendations, and none of them require making very drastic changes to your life:

As easy as 1-2-3?

In Dr. Machin’s view, simple is best as we’re most likely to actually do it (and stick with it!):

1. Upgrade your breakfast: start your day with a protein-rich breakfast to maintain steady energy and avoid mid-morning crashes. Skip sugary cereals and ultraprocessed breads (including 99% of bagels, muffins, etc) for options like Greek yogurt, eggs, tofu, or whole grain toast with nut butter. Add seeds (especially: hemp, flax, chia) for extra protein and healthy fats. Making your breakfast a balanced meal with protein, fiber, and good fats keeps you full and focused longer.
2. Take movement breaks: sitting for long stretches can drain energy and harm long-term health, even if you exercise. Combat this by standing or moving even just briefly every hour—walk, stretch, etc. These frequent breaks help regulate blood sugar, reduce cravings, and boost your mood and energy throughout the day.
3. Stay hydrated: not groundbreaking we know, but most people are dehydrated most of the time, and even mild dehydration is a common but overlooked cause of fatigue. Aim to drink 200–250ml (8 oz) of water every hour over an eight-hour period or roughly eight glasses a day. Feel free to add flavors (lemon, cucumber, etc) if plain water isn’t something you enjoy, and make sure you always have a drink to hand.

For more on each of these, enjoy:

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Want to learn more?

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Take care!