Why you feel so tired all the time and what your body’s really trying to tell you
If you’re over 40 and repeatedly waking up feeling like you’ve already lost the energy race, you’re definitely not alone. Maybe you drag yourself out of bed, grab a coffee, and power through until that familiar 3pm slump hits again. The fatigue you’re experiencing isn’t simply ‘age catching up’ (though age is part of the story), your body is signalling something important. Instead, it’s asking for attention, nourishment, and balance so that you can feel like yourself again.
We work with many people in their forties and fifties who describe the same thing: ‘I’m eating fairly well, but I’m still exhausted.’
This kind of fatigue can be your body’s way of saying, ‘I’m struggling, please listen.’
At Nina Nutrition, we help people over 40 and beyond restore their energy, rebalance their hormones, improve gut health, and achieve sustainable, natural weight loss. So, let’s explore what your fatigue could be telling you, and how to gently bring your energy back.
The hidden layers of midlife fatigue
In your forties and early fifties, hormones begin to change for women long before periods stop. That’s why nutrition for perimenopause becomes so important, it helps smooth these hormonal transitions, supporting steadier energy and mood.
Oestrogen and progesterone naturally fluctuate, sometimes wildly and that can make you feel foggy, flat, or simply worn out. Furthermore, oestrogen isn’t just a ‘reproductive’ hormone. It helps regulate metabolism, supports your brain, and keeps your cells converting food into energy efficiently. When oestrogen drops, that system loses harmony.
We often describe it like this: your hormones are the orchestra, and oestrogen is the conductor. When the conductor starts missing cues, everything sounds out of tune, and you feel it in your body.
And yes, men experience hormonal shifts too. After about age 40 their testosterone levels begin a gradual dip (~1% a year), which may result in less muscle strength, lower mood, sleep disruption, and reduced energy. For this reason, if energy, strength or libido feel noticeably different, it’s worth speaking to a GP about lifestyle support and simple checks, including testosterone, thyroid and sleep apnoea risk. Moreover, nutrition and lifestyle strategies that support healthy metabolism, gut function, and sleep can also make a real difference, areas we often help men address through personalised support.
For example, my client Sarah (48) came to me saying she was ‘running on fumes.’ She’d wake at 3am nightly, live on coffee until midday, and then crash on the sofa by 7pm. Once we worked on her hormone balance through nutrition, daily rhythm, and stress reduction, her energy began to rebuild, slowly but steadily.
Stress, sleep, and the adrenal connection
When your sleep suffers, everything else follows. The night sweats, hot flushes, or racing thoughts that can appear during perimenopause make restful sleep harder. Consequently, when sleep drops, your stress hormone, cortisol, rises.
Cortisol is meant to help you cope short-term, but constant elevation keeps your body in ‘survival mode.’ That’s the wired-but-tired feeling, exhausted but unable to fully relax.
Supporting your adrenals isn’t about supplements or fancy hacks; it’s about small, consistent habits. For example:
- Eat balanced meals at regular times (no skipping meals).
- Build in calm – a short walk, journaling, or breathing practice.
- Aim for 7–9 hours of sleep by setting a digital curfew an hour before bed.
Even so, even a 10-minute wind-down routine can make your sleep hormones (melatonin and progesterone) start working with you again.
Gut health: the missing link in your energy story
Your gut might not be the first place you look when you feel tired, but it’s often the root cause.
A healthy gut microbiome supports energy production by:
- Absorbing vitamins and minerals like B12, iron, folate and magnesium, all crucial for energy.
- Helping to process and eliminate used hormones (through the estrobolome).
- Managing inflammation, when the gut’s inflamed, your body diverts energy into damage control.
Therefore, if your digestion feels sluggish, if you bloat after meals, or if your energy dips sharply after eating, your gut may need attention.
Try introducing small changes: chew properly, reduce processed foods, eat a variety of colourful plants, and stay hydrated, all part of the best diet for gut health. Over time, your gut (and your energy) will thank you.
Midlife metabolism and nutrient depletion
From around 40 onwards, we naturally lose muscle mass, and with it, some of our metabolic power. Less muscle means fewer mitochondria (your energy factories), and therefore less stamina.
Add in fluctuating hormones and nutrient depletion, and you’ve got a perfect recipe for low energy. Common deficiencies include:
- Iron and B12 (for oxygen and red blood cell production)
- Vitamin D (for immunity, muscle, and mood)
- Magnesium (for sleep and relaxation)
- Zinc (for hormone production and thyroid health)
As a result, when we restore these through food, and sometimes supplements, the change can be transformative. Additionally, for men and women alike, rebuilding strength through protein-rich meals and regular resistance training can reignite energy and confidence at any age.
What your fatigue might be saying
Your body is incredibly wise. It uses symptoms like tiredness to get your attention.
Here’s what it could be whispering:
- ‘My hormones are out of sync.’
- ‘My sleep rhythm is broken.’
- ‘My gut needs support.’
- ‘My stress response is in overdrive.’
- ‘I’m missing key nutrients.’
Thankfully, the good news is that all of these can be improved through personalised nutrition and lifestyle support.
How to restore your natural energy
1. Balance your blood sugar – and your energy
One of the biggest hidden drains on midlife energy is blood sugar swings. The highs and crashes can make you feel anxious, hungry, and wiped out.
Here’s how to stabilise it:
- Protein at every meal – eggs, fish, lentils, tofu, or lean meat.
- Healthy fats – avocado, olive oil, nuts, seeds.
- Plenty of fibre – colourful veg and wholegrains slow down glucose release.
- Don’t skip breakfast – a protein-rich start (like Greek yoghurt with flaxseed and berries) helps keep you steady all day.
Balanced blood sugar means fewer energy dips, calmer hormones, and a much easier experience for those trying to lose weight.
2. Eat for hormone and gut synergy
Your hormones and gut communicate constantly. Feed both with supportive foods:
- Phyto-oestrogens (flaxseed, soy, chickpeas, lentils) – gently balance oestrogen levels.
- Fermented foods (kefir, sauerkraut, live yoghurt) – nurture your gut bacteria.
- Hydration – dehydration can mimic fatigue; aim for 1.5–2 litres daily.
- Reduce caffeine and alcohol – they stress your liver and interfere with sleep.
When your gut and hormones align, your body naturally regains balance, and energy flows back.
If you’re ready to start feeling energised again, you can explore our Energise Me page, which is full of practical nutrition tips to boost your vitality naturally.
3. Rebuild restorative sleep
Sleep isn’t optional; it’s how your body resets hormones, repairs cells, and restores energy.
Try these bedtime tweaks:
- Keep your bedroom cool, dark, and quiet.
- Avoid screens for at least 30 minutes before bed.
- Wind down with a magnesium-rich snack (a banana or handful of pumpkin seeds).
- Go to bed and wake up at the same time every day.
Even adding one extra hour of quality sleep can improve mood, cravings, and concentration dramatically.
4. Move for metabolism, not punishment
Exercise at midlife should feel supportive, not draining. Think consistency over intensity.
- Aim for two strength-training sessions each week (weights or bodyweight).
- Add 120 minutes of aerobic movement (brisk walking, cycling, dancing).
- Sprinkle in gentle movement like stretching or yoga to calm cortisol.
Building lean muscle helps your body use energy more efficiently, supports hormone balance, and makes energy boosting nutrition plans far more effective for lasting vitality.
5. Check your nutrient and hormone status
If you’re feeling persistently exhausted, testing can offer clarity.
Ask your GP or practitioner about:
- Full blood count
- Ferritin (iron stores)
- Vitamin B12 and folate
- Vitamin D
- Thyroid panel (TSH, Free T4, ± Free T3)
- HbA1c (blood sugar balance)
- CRP (inflammation marker)
At Nina Nutrition, we interpret both standard and advanced results to tailor your nutrition plan, so you know exactly where your body needs support.
Your energy reset starts here
Let’s be clear, feeling constantly tired doesn’t mean you’re broken or failing. It means your body is asking for attention, nourishment, and balance.
When we focus on balanced nutrition, hormone support, gut health, and restorative sleep, everything starts to shift. Your mood lifts, cravings settle, and motivation returns.
Ultimately, once your energy returns, the rest follows – clearer thinking, stable weight, brighter skin, better digestion, and a renewed sense of self.
Final thoughts
Midlife fatigue isn’t something you have to accept. Instead, it’s your body’s way of saying it’s ready for a reset – and the right guidance can make that transition not just easier, but empowering.
At Nina Nutrition, we work with people every day who want to feel vibrant again. Through personalised assessments, hormone-supportive meal plans, and realistic lifestyle strategies, we rebuild your energy from the inside out.
If you’re ready to take the next step in your wellness journey, book a complimentary 30-minute Discovery Call with Nina Nutrition today. Together, we’ll create a personalised plan to nourish your energy, rebalance your hormones naturally, and help you thrive through perimenopause, menopause, and beyond.
Start getting your spark back and get in touch today!