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A phrase I hear all too often in my practice is: “I just can’t hang like I used to.” If this sounds familiar, you’re not alone. Aging is a natural process, but the gradual decline in energy that often comes with it doesn’t have to be. If you’ve noticed a dip in your stamina, focus, or motivation as you’ve grown older, you’re not imagining things. Shifts in hormones, lifestyle factors, and overall health play a significant role—but the good news is, you don’t have to accept fatigue as inevitable.

Why Does Energy Decline With Age?

1. Hormonal Shifts

Your hormones play a critical role in regulating energy, metabolism, and mood. As you age, key hormones begin to decline:

  • Women: Perimenopause and menopause cause a sharp drop in estrogen and progesterone, often leading to fatigue, brain fog, and disrupted sleep. Many women also experience a decline in testosterone, which can impact motivation and overall well-being.
  • Men: Testosterone levels decline gradually, leading to reduced energy, muscle mass, and drive—a process sometimes called andropause.
  • Both men and women may experience a decrease in thyroid function, which slows metabolism and energy production.

2. Poor Sleep Quality

Hormonal changes can interfere with deep, restorative sleep, making it harder for your body to recharge properly. Research suggests that individuals over 40 experience reduced slow-wave sleep, which is essential for physical recovery and mental clarity.

Action Steps:

  • Maintain a consistent sleep schedule, even on weekends.
  • Avoid screens at least an hour before bed to limit blue light exposure.
  • Supplement with magnesium glycinate or L-theanine to promote relaxation and deeper sleep.
  • Engage in evening mindfulness or breathwork exercises to ease stress before bed.

3. Mitochondrial Decline

Your mitochondria—the tiny powerhouses of your cells—become less efficient with age, reducing the body’s ability to produce sustained energy.

Action Steps:

  • Consume a mitochondria-supportive diet rich in CoQ10 (found in fish, nuts, and seeds), B vitamins, and antioxidants.
  • Engage in regular high-intensity interval training (HIIT) to boost mitochondrial function.
  • Consider supplementing with NAD+ precursors, like NMN or NR, which have been shown to support cellular energy production.

4. Chronic Stress & Nutrient Deficiencies

Years of accumulated stress, poor nutrition, and lack of regular movement can exacerbate fatigue, further depleting energy reserves. Stress increases cortisol, which over time can lead to adrenal fatigue and sluggishness.

Action Steps:

  • Incorporate adaptogens like ashwagandha or rhodiola to support adrenal function.
  • Eat a whole-foods-based diet emphasizing lean proteins, healthy fats, and fiber to stabilize blood sugar and sustain energy.
  • Stay hydrated! Even mild dehydration can lead to sluggishness—aim for half your body weight in ounces of water per day.

The Role of Bioidentical Hormone Replacement Therapy (BHRT)

Bioidentical hormone replacement therapy (BHRT) is a science-backed approach to restoring hormonal balance and improving energy levels. Here’s how it works:

1. Restoring Estrogen and Progesterone (for Women)

BHRT can help alleviate fatigue, hot flashes, and poor sleep associated with menopause, while also supporting brain function and mood stability.

Action Steps:

  • Work with a provider to test hormone levels and determine if BHRT is right for you.
  • Pair BHRT with phytoestrogen-rich foods, such as flaxseeds and soy, to naturally support hormonal balance.

2. Replenishing Testosterone (for Men and Women)

Testosterone is crucial for maintaining energy, muscle mass, and libido in both men and women. BHRT helps optimize levels so you feel stronger and more vibrant.

Action Steps:

  • Engage in resistance training at least 3-4 times per week to naturally support testosterone production.
  • Increase intake of zinc and vitamin D, which are essential for testosterone synthesis.

3. Supporting Thyroid Function

For those experiencing hypothyroidism or sluggish thyroid function, targeted hormone therapy can boost metabolism and improve energy production.

Action Steps:

  • Include iodine-rich foods like seaweed and eggs in your diet.
  • Avoid excessive consumption of cruciferous vegetables (raw kale, broccoli, cabbage), which can interfere with thyroid function if eaten in large amounts.

Comprehensive Care: More Than Just Hormones

While BHRT is a key component in restoring energy, a holistic approach is essential for lasting results. Here’s how we support your overall well-being:

1. Nutritional Guidance

The right diet fuels your body and supports hormone production. We ensure you get the essential nutrients—such as healthy fats, proteins, and vitamins—to sustain your energy.

2. Stress Management

Chronic stress wreaks havoc on hormones and drains energy. Mindfulness, breathwork, and other stress-relief techniques help support overall wellness.

3. Targeted Supplements

Using evidence-based supplements, we support mitochondrial health, hormone balance, and energy metabolism.

4. Functional Testing

We don’t guess—we test. Comprehensive lab work identifies hormone imbalances, nutrient deficiencies, and other root causes of fatigue, allowing for a personalized plan to restore your vitality.

Your Path Back to Vitality

Aging doesn’t mean accepting constant fatigue. With bioidentical hormone replacement therapy and a customized integrative care plan, you can regain your energy and feel better than ever. At Vital Moon Wellness, we specialize in helping you achieve optimal vitality and balance.

Ready to Reclaim Your Energy?

Don’t let aging slow you down. Schedule a consultation today to learn how BHRT and a personalized wellness plan can help you feel like yourself again—at any age!

Disclaimer: All content and information on this website is for informational and educational purposes only, does not constitute medical advice, and does not establish any kind of patient-client relationship by your use of this website. Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the area for your particular needs and circumstances prior to making any professional, legal, medical and financial decisions.