7 Science-Backed Ways To Reclaim Your Vigor

As we get older, it’s common to notice shifts in our energy levels.

Here’s why that happens:

Increase in Inflammation - Chronic, low-grade inflammation, or “inflammaging,” is associated with aging and can drain energy. Over time, inflammation contributes to joint pain, muscle fatigue, and a general feeling of sluggishness.

Changes in Sleeping Patterns - Age affects sleep quality and can disrupt deep, restorative sleep cycles. Less restful sleep means less energy - impacting everything from mood to physical endurance.

Loss of Muscle Tissue and Strength - From around age 30, muscle mass naturally declines – a process known as sarcopenia. This loss of muscle means less strength and stamina, impacting daily tasks and physical activities.

Bone Loss and Joint Deterioration - Bone density decreases with age, and joints undergo wear and tear, contributing to aches and a decreased range of motion. Both can lead to limited activity - making it harder to stay energetic.

Cellular Dysfunction - Mitochondria, the “powerhouses” of our cells, become less efficient with age, impacting energy production. As a result, fatigue can become a familiar feeling.

Thanks to ongoing research into aging, we now know it’s possible to maintain – and even boost – your vigor as you age.

Studies show that lifestyle adjustments can help offset many of the natural processes that come with age.

So you can use science to your advantage in reclaiming your energy and vitality.

Getting active is an immediate way to revive your energy. Exercise improves circulation, strengthens muscles, and keeps your joints in good shape.

And research shows these targeted activities work particularly well:

• HIIT (High-Intensity Interval Training): HIIT combines short bursts of intense exercise with brief recovery periods. 
  
  Studies show that HIIT is effective in improving cardiovascular health, enhancing muscle endurance, and even boosting mood - an excellent option for increasing strength and vigor.
  
  
• Flexibility and Balance Exercises: Activities like yoga or simple stretching routines enhance flexibility, keep your joints healthy, and improve balance. 
  
  Flexibility exercises reduce the risk of injury and help you move easily and with more confidence.
  
  
• Strength Training: Lifting weights or using resistance bands can increase muscle mass and prevent the age-related muscle loss that saps energy. 
  
  Research shows that strength training helps maintain physical function, enabling you to stay active and feel stronger.

Dehydration is often overlooked but it’s a common cause of fatigue - and it worsens as we get older. Our body’s natural thirst signals diminish with age, and cells lose some ability to retain water.

Make a note to stay hydrated by drinking water consistently throughout the day - to boost energy levels and keep muscles and joints lubricated.

Nutrition plays a huge role in how energetic you feel. 

Experts recommend the Mediterranean diet, which emphasizes whole foods, lean proteins, healthy fats, and antioxidant-rich fruits and vegetables.

This diet has been shown to improve vitality and support heart health, brain function, and longevity. It’s good for hair growth too.

Nutrients like magnesium, vitamin D, and omega-3 fatty acids are crucial for energy production, yet many are difficult to obtain in sufficient amounts from diet alone, especially as we age.

For men, taking a high-quality multivitamin can help fill in the gaps and support immune health.

We recommend our ULTIMATE GLOW Multivitamin for promoting sustained energy throughout the day.

Getting consistent, restorative sleep is essential for maintaining energy. 

During deep sleep, your body undergoes important repair processes, producing growth hormone and allowing cellular regeneration. Studies show that quality sleep improves cognitive performance, mood, and physical energy.

If you’re having trouble getting to sleep try our ELITE SLEEP GUMMIES. 
They’re formulated to promote deeper, more restful sleep – and help you wake up feeling refreshed and ready for the day.

Chronic stress can drain energy faster than anything. By reducing stress, prioritizing self-care, and focusing on what matters most, you can prevent energy-sapping burnout.

Whether you use meditation, yoga, or simply setting boundaries, managing stress can significantly improve energy levels.

And finally...

An active social life, interest in new things and connections with family and friends can be just as important for maintaining energy as physical health.

Studies consistently show that social engagement reduces stress, boosts mental health, and even promotes longevity.

It’s important to remember that losing energy as you age is a complex process. Many factors – from genetics to lifestyle – play a role, and everyone’s experience is different. 

If you’re noticing persistent fatigue, consulting a healthcare professional can help rule out conditions like anemia, sleep apnea, or thyroid issues.

How quickly can I expect results from these lifestyle changes?
Results vary, but many people feel more energized within a few weeks of making these changes.

Are multivitamins really effective in boosting energy?
Multivitamins can fill in nutrient gaps, especially for vitamins and minerals that impact energy. For the best results, choose high-quality options designed to support energy levels.

Is HIIT safe for men over 50?
Yes, if done correctly. Start slow, focus on proper form, and gradually increase intensity to prevent injury.

How much water should I drink to stay hydrated?
A good rule of thumb is around eight 8-ounce glasses per day, but your needs may vary based on activity level, climate, and personal health.

Aging may bring changes, but it doesn’t have to mean giving up your zest for life.

With simple, science-backed habits, you can reclaim your vigor, feel energized, and enjoy every day to the fullest.

Start today with these tips and experience the benefits of a revitalized body and mind.

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Peterson MD, Rhea MR, Sen A, Gordon PM. Resistance exercise for muscular strength in older adults: a meta-analysis . Ageing Res Rev. 2010 Jul;9(3):226-37. doi: 10.1016/j.arr.2010.03.004. Epub 2010 Apr 10. PMID: 20385254; PMCID: PMC2892859.

Armstrong LE. Assessing hydration status: the elusive gold standard . J Am Coll Nutr. 2007 Oct;26(5 Suppl):575S-584S. doi: 10.1080/07315724.2007.10719661. PMID: 17921468.

Trichopoulou A, Costacou T, Bamia C, Trichopoulos D. Adherence to a Mediterranean diet and survival in a Greek population . N Engl J Med. 2003 Jun 26;348(26):2599-608. doi: 10.1056/NEJMoa025039. PMID: 12826634.

Walker MP. The role of sleep in cognition and emotion . Ann N Y Acad Sci. 2009 Mar;1156:168-97. doi: 10.1111/j.1749-6632.2009.04416.x. PMID: 19338508.

Holt-Lunstad J, Smith TB, Layton JB. Social relationships and mortality risk: a meta-analytic review . PLoS Med. 2010 Jul 27;7(7):e1000316. doi: 10.1371/journal.pmed.1000316. PMID: 20668659; PMCID: PMC2910600.the profound impact of staying connected on overall well-being and energy levels.