Best Foods for Energy: Top 10 Nutrition Tips for Men Over 40
Tired Isn’t Normal — It’s a Warning Sign
Exhaustion, low motivation, and brain fog are not just part of aging. If you're a dad over 40 constantly running on fumes, your nutrition could be the hidden culprit. The good news? You can start fixing it with the right fuel.
Below are 10 energy-boosting, hormone-supporting foods every father should add to his weekly plan — straight from the Dad Mode 360™ Nutrition System.
For a quick-start plan, grab your Free 14-Day Dad Fitness Challenge and follow the sample grocery lists inside.
1. Eggs
Rich in protein and healthy fats, eggs provide sustained energy and essential nutrients like choline, which supports brain health and hormone production.
Dad Mode Tip: Eat 2–3 eggs in the morning alongside leafy greens to stay fuller longer.
2. Salmon
Packed with omega-3 fatty acids, salmon reduces inflammation, supports heart and brain function, and helps regulate testosterone levels.
Bonus: It's a powerful post-workout recovery food. Learn how it's used inside the Dad Mode 360™ weekly meal plans.
3. Spinach
High in magnesium and iron, spinach supports energy metabolism and hormone balance. Low magnesium is often linked with chronic fatigue and poor recovery.
Easy Fix: Add a handful of spinach to smoothies, eggs, or stir-fries daily.
4. Bananas
Bananas offer quick-digesting carbs, perfect for pre-workout fuel or mid-afternoon slumps. They're also rich in potassium, which aids muscle function.
Pre-workout combo: Banana + almond butter = clean energy boost.
5. Greek Yogurt
High in protein and probiotics, Greek yogurt aids digestion and muscle recovery while also supporting gut health — which plays a direct role in energy levels and hormone balance.
Buy plain, full-fat versions to avoid hidden sugars and get hormone-friendly fats.
6. Avocado
A fantastic source of monounsaturated fats, avocados help with nutrient absorption and hormone production.
Meal tip: Add slices to eggs, salads, or even smoothies for a creamy texture and long-lasting fuel.
7. Pumpkin Seeds
These small but mighty seeds are packed with zinc, a critical mineral for testosterone support and immune health.
Snack idea: Keep a small bag in your car or office to stay fueled on the go.
8. Berries
Strawberries, blueberries, and raspberries are loaded with antioxidants, which reduce inflammation and oxidative stress—two major energy zappers.
Daily goal: 1 cup of mixed berries with breakfast or post-workout.
9. Almonds
Almonds offer a combo of healthy fats, fiber, and protein that help maintain energy and curb sugar crashes.
Smart snack: 12–15 almonds mid-morning keeps blood sugar steady.
10. Dark Chocolate (70% or Higher)
Not only is dark chocolate delicious—it boosts blood flow, supports mood, and contains magnesium and flavonoids that aid in energy production.
Pro tip: Stick to one square (85% cacao) after meals to satisfy cravings without the crash.
Why These Foods Work for Men Over 40
After 40, your nutritional needs change. You need:
More nutrients to support testosterone and metabolism
Less sugar and processed food that inflames and drains energy
Foods that work with your lifestyle, not against it
That’s why the Dad Mode 360™ Meal Plan focuses on foods like these—simple, whole, and powerful.
Want to see how to use these foods in your everyday life? Download the 14-Day Challenge for meal timing tips and sample recipes.
Keep Going: More Dad Health Guides
Ready to Go All In? Join the Program That Gets Results
The Dad Mode 360™ Reset Plan is helping fathers over 40 transform their health, body, and mindset — without overhauling their entire life.
With plans starting at just $57 (for now), you get immediate access to workouts, nutrition guides, mindset coaching, and more — all built around YOUR reality as a dad.
A Little About Me
I’m Terry—born and raised in New Orleans, where life is full of flavor and heart. After high school, I joined the Navy, traveling the world for 10 years and discovering my passion for fitness. In 2016, I made Miami Shores my home, drawn by the dream of raising a family in this vibrant community. Today, I’m proud to help others achieve their fitness goals, whether in person or online. Let’s make it happen together!
