Tired No More: Transform Your Day with These Energy Boosting Hacks

By Dr. David Samadi

We all have days when energy levels tank, but for many men, that sluggish feeling sticks around longer than it should. Low energy can make it challenging to power through, whether it’s the daily grind or a deeper issue. If you find yourself dragging more often than not, you’re not alone. Let’s explore why men feel drained and how to recharge your energy.

Common Signs of Low Energy

Low energy isn’t just about feeling tired. Maybe you can’t focus, find it hard to stay motivated, or feel sleepy throughout the day. Other signs include:

• Difficulty concentrating
• Feeling unmotivated
• Trouble staying awake during the day

If this sounds familiar, let’s consider what might be causing it.

What’s Draining Your Energy?

Men experience low energy for several reasons, including certain daily habits and medical conditions. 

1. Diet

Food choices matter and have a crucial role in your energy levels. A poor diet can leave you sluggish, especially if you need key nutrients. On the other hand, eating a balanced diet filled with veggies, whole grains, and lean proteins can give your body the fuel it needs. Younger men who work out a lot or older men who may not eat enough are especially prone to low energy from poor nutrition.

2. Exercise (Or Lack of It)

Exercise is a bit of a balancing act—too little, and you might feel weak; too much and you can burn out. Regular activity boosts adrenaline and can keep energy levels up. If you’ve skipped workouts, you might notice that even small tasks wipe you out. Finding the right amount of movement for your body is critical to feeling energized.

3. Low Testosterone

Testosterone is crucial for a man’s energy, and as levels naturally decline with age, it’s normal to feel more tired than you did in your younger years. Low testosterone might be the culprit if you’re noticing a dip in stamina. Other signs include mood changes, reduced motivation, and even difficulty concentrating.

4. Sleep Apnea

Men are more likely to develop sleep apnea, a condition that disrupts breathing during sleep. This often leads to poor sleep quality, and you may not even realize it’s happening. It might be worth checking with a doctor if you snore loudly or feel unusually tired despite a whole night’s sleep.

5. Insomnia

Trouble falling or staying asleep can wreak havoc on energy levels. Insomnia affects men of all ages and can stem from stress, medical conditions, or poor sleep habits. Getting a good night’s sleep is crucial for staying energized throughout the day.

6. Depression

Depression can drain both your mood and your energy. Men may experience depression differently than women, often feeling more irritable, frustrated, or disconnected from things they used to enjoy. If you’re feeling persistently low, it might be worth talking to someone about it.

7. Medical Conditions

Sometimes, low energy is a symptom of an underlying medical condition. Health issues like anemia, diabetes, thyroid disorders, and heart disease can all cause fatigue. If lifestyle changes don’t help, checking in with your doctor is important.

How to Boost Your Energy

If you’re feeling constantly drained, here are some lifestyle tweaks that can help:

• Eat Better: Focus on nutrient-rich foods like fruits, veggies, whole grains, and lean proteins to keep your energy levels stable.
• Exercise Regularly: Even a simple walk can greatly affect how you feel. Gradually building up your activity can improve your energy and your sleep.
• Sleep More: Ensure you get 7–8 hours of good-quality sleep each night. Set a regular bedtime and try to stick to it, even on weekends.
• Stay Hydrated: Dehydration can sap your energy, so ensure you drink enough water throughout the day.

The Bottom Line

Feeling tired occasionally is normal, but if it’s becoming a regular occurrence, it’s worth taking a closer look at your habits and health. Small changes to your diet, exercise routine, and sleep can make a big difference. And if those adjustments don’t seem to help, it’s always a good idea to talk to your doctor and rule out any underlying issues. Recharging your energy might be simpler than you think.

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board-certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery, and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.