Ever find yourself collapsed on the couch after a long day of non-stop tasks, drained and tired in your 30s?

It’s like every ounce of your mojo has evaporated, leaving you mindlessly scrolling and wasting your time. It can make the thought of a workout seem like the worst idea when you’re wiped.
Unfortunately most guys think they need to do punishing workouts and go to failure on each set to get results at the gym.

Unveiling the Top 4 Reasons Why Men Battle Fatigue in Their 30s: Explore the root causes of feeling tired in your 30s and find solutions to boost your energy levels.

  1. Poor sleep quality
  2. Too much caffeine and alcohol
  3. Poor boundaries with technology use
  4. No clear plan to follow that fits their lifestyle.

But don’t worry, these are the exact steps I work on with my busy burnt out clients that you can apply to your own life.

1. Reverse engineer good sleep

A good nights sleep starts with a good wind down. If you are hyper stimulated from caffeine, screens and alcohol, it’s hard to switch off when it’s time to sleep.

I like Craig Ballantyne’s 10-3-2-1 routine for sleep:

  • 10 hours before bed – no more caffeine.
  • 3 hours before bed – no food or alcohol.
  • 2 hours before bed – no more work.
  • 1 hour before bed – no more screens.

2. Get Moving and Say Goodbye to Feeling Tired in Your 30s for Good!

The US army get troops walking 10k steps daily if they struggle sleeping.
A lot of your sleep and recovery issues is also a result a lack of movement in your day. If you’re on autopilot mode, you can navigate your day doing less than 5k steps.

Adding excessive sugar, caffeine, and alcohol to unwind in the evening only exacerbates the problem. If you’re constantly feeling tired in your 30s, it’s time to address these lifestyle factors to improve your sleep and overall well-being.
Start adding more steps to your daily routine. A simple habit to start is a 10 minute walk after your meals.

This will add an extra 1k steps per 10 minute walk so you’ve already bumped your daily step count by 2-3k by implementing this.

Another effective habit to combat the ‘tired in your 30s’ feeling is to focus on a 2 minute walk after every 60 minutes of sitting at work.
This get you moving and you’ll feel more productive by getting up every 60 minutes and getting blood flowing around your body again.

3. Know what traffic light you are

It’s not realistic to smash yourself every workout.
In fact it’s most likely why you keep get hurt and burnt out with your training. Nobody who’s been training for decades trains this way. It doesn’t work and ends with injury.

In my coaching program we teach clients to understand what traffic light they are currently in each week.

  • Green = life is good. Stress is fine and they can push harder.
  • Yellow = stress is moderate, energy is not optimal and they can’t push super hard.
  • Red = high stress, difficult personal issues (relationship break down, death, ill health with them or loved ones, job loss, young child to sleeping).

On average you get about 12 weeks of green light annually and spend the rest of the year yellow. Some years you’ll avoid red light phases and unfortunately some years you’ll have them.

The takeaway here is to always train according to your traffic light. If you’re in a red light phase, stop expecting to perform like a green light especially when you’re feeling tired in your 30s.

4. Focus on process goals not outcome goals

The magic unfolds in the small increments. It’s not about massive overhauls; it’s about tweaking little dials daily.
Whether it’s incorporating more fruits into your diet or squeezing in a quick 10-minute walk, these seemingly minor changes are where the alchemy of overcoming being tired in your 30s begins.

Watch as these simple adjustments snowball into transformative progress.

When you focus on what you can control, you’ll enjoy the process far more. It’s hard to control losing 10kgs.
It’s a lot easier to control what time you get to bed, how much you walk, what meals you prepare and how many workouts you do each week.

By focusing on the controllable factors, you can achieve the results you desire and bid farewell to feeling tired in your 30s for good.

If you want help boosting energy and getting a structured plan to help you feel a decade younger without wasting hours working out each week, DM me “COACH1” on Instagram and we can have a chat and see if I can help.