The Myth About Energy After 50
People often assume that turning 50 means slowing down — less energy, more fatigue, and a long list of things you’re “supposed” to give up. The biggest myth? That you have to give up carbs or live on bland food just to have energy in your 50s.
But that hasn’t been my experience. In fact, I feel more energized, clear-headed, and strong now than I did in my 30s. Here’s how I’ve learned to have more energy after 50 — without deprivation, strict diets, or burnout.
I Eat for Energy — Not Restriction
I’ve never been a fan of extremes. I don’t do no-carb diets, juice cleanses, or anything that leaves me feeling deprived. Instead, I focus on meals that actually fuel me.
What I eat for energy over 50 includes:
- Lean protein at every meal
- Fiber-rich carbs (sweet potatoes, berries, quinoa)
- Healthy fats (avocados, nuts, olive oil)
- Lots of color — fruits and veggies in every shade
Carbs are not the enemy. In fact, they’re one of my best tools for sustained energy after menopause — especially when paired with protein and fiber.
Movement Is My Daily Non-Negotiable
You can’t out-supplement a sedentary lifestyle. Staying active after 50 is one of the biggest contributors to how good I feel every day. And I don’t do anything extreme — just consistent.
My movement routine:
- Strength training 2–3 times per week
- Daily walks or hikes (sometimes long, sometimes short and sweet)
- Tennis or golf 2-3 times per week
- Yoga or stretching for flexibility and calm
- The occasional dance night
Movement isn’t about punishment — it’s my reset button. It’s where I get ideas, release stress, and reconnect with myself.
I Protect My Morning Routine
My day starts with rituals that energize me — not drain me. I avoid screens first thing, hydrate, stretch, and enjoy a cup of organic coffee. If I’m doing a workout, I’ll usually have a soft boiled egg beforehand. I don’t believe everyone has to eat breakfast, but if you do, make it something nourishing. A protein smoothie, eggs with greens, or overnight oats with flax and berries can give you steady, lasting energy — not the spike-and-crash that comes from sugary choices.
This small ritual makes a huge difference. It’s a way of setting the tone for how I want to feel all day long: calm, clear, and energized.
My Top 3 Energy Habits Over 50
These small, simple habits make a big difference:
- Start the day with protein
– Keeps blood sugar stable and energy even - Move daily — even just a walk
– Clears the mind and boosts mood - Protect sleep like it’s sacred
– Good energy starts with good rest
You Don’t Have to Cut Carbs to Feel Amazing
If you’re over 50 and feeling sluggish, start by asking yourself what you need more of — not less. More rest. More nutrients. More joyful movement. More meals that taste good and make you feel good.
Energy after 50 doesn’t have to be about restriction. It can be about alignment, nourishment, and choosing what supports the life you really want to live.
Let’s Chat
What have you changed in your routine that’s made a difference in your energy? I’d love to hear from you in the comments on the She’s Got Stories page — or share this with a friend who needs a reminder that feeling great in your 50s isn’t just possible — it’s totally within reach.