Energy Redefined

Trevor Hendy AM on energy decline, midlife vitality and sustaining performance beyond peak years.

I spent most of my life pushing my body to its limits. As an Ironman, energy was something I chased with absolute intensity. I trained harder, ran further and paddled longer. For years, this approach worked. Until one day, it didn’t.

When I reached midlife, I hit a wall that no race had ever prepared me for. It was not dramatic. It was not one moment.

It was a slow, creeping decline in energy, focus and recovery.

I told myself it was normal for my age, but deep down I knew something had shifted. As someone who has always lived at full tilt, that drop hit me harder than I expected. But that turning point also sparked one of the most meaningful chapters of my life. It pushed me to see what real sustainable energy looks like.

And it led me to a simple but powerful intention: I wanted to be the grandad who can walk up any mountain, ski down any hill and surf any wave with my grandchildren. To get there, I had to rethink everything I knew about energy.

The Midlife Energy Dip: More Common Than We Think.

 Many midlife Australians I coach these days tell me the same story.

They used to bounce back easily and stay sharp all day, but now they feel a lingering tiredness that is hard to explain.

Fortunately, researchers are now exploring what is happening during this stage of life.

Some studies suggest that changes linked to ageing begin at a cellular level, earlier than we might expect, influencing how efficiently the body produces and uses energy[i].

In simple terms, the systems that fuel us do not operate quite the way they once did. That does not mean decline is inevitable. However, it does mean we may need to support our bodies differently than we did in our 20s.

As my healthcare practitioner explained to me, one of those potential supports is endogenous ubiquinol, a naturally occurring antioxidant found inside the body and housed within our mitochondria[ii].

It plays a role in helping our cells produce energy while also protecting them from oxidative stress, which increases as we age[iii]. Research also indicates that as we get older, our natural ubiquinol levels decline, which can influence the body’s natural energy processes[iv].

Understanding that context reframed the conversation for me. Energy was not just about motivation or discipline. It was also about supporting the cellular biology that underpins it.

Building a Better Energy Foundation.

With that perspective, my approach began to change. These days my routine looks very different from the punishing training blocks of my racing years.

It is built around foundations – with healthy eating daily in the first instance. A balanced, whole-food diet is key for essential nutrients.

I follow a paleo-style approach, avoiding sugar, gluten and dairy, and focusing on quality proteins, healthy fats, complex carbohydrates and plenty of vegetables.

Overall, my aim is to eat in a way that sustains rather than spikes my energy. And yes, additional nutritional support is a part of that routine too, in a very balanced and personal way.

Exercise is softer than the old Ironman version of me ever allowed.

I might start with meditation or a quiet walk, letting my nervous system settle before the day begins. In the afternoons, I lift the pace with surfing, stand up paddle boarding, and lately, foil sports.

This is where a hydrofoil lifts the board above the water and everything goes smooth, like you are skimming on air.

Breathwork and meditation have also become daily practices, particularly in the evening when I consciously reset and return to stillness.

I have been drawn to Qigong, a Tai Chi style movement practice, because it reconnects me to my body without asking it to prove anything.

Above all, sleep is a non-negotiable. Finding joy is as important.

Why This Matters More as We Get Older.

 The more I learn about the science behind energy decline, the more I understand that healthy ageing is not just about how long we live, but about how energised we feel while living it.

When our cells are producing energy efficiently, everything else becomes easier. Recovery improves. Clarity lifts. Resilience grows.

For me, this is not about turning back the clock. It is about taking full responsibility for the years still ahead of me and filling those years with as much presence and possibility as I can.

 The New Definition of Strength.

In my 20s, strength was about how fast I could move. In my 30s and 40s, it was about how much I could take on.

Now in my 50s, strength feels very different.

It’s about steady, sustainable energy. The kind that lets me lift my grandkids, paddle into a wave with them on the front of my board or follow them up a steep bush trail without being the one who has to stop for air.

At 57, I can honestly say that I feel more grounded and steady in my energy than I did a decade ago.

This shift hasn’t come from pushing harder, but from taking a more supportive and considered approach to my overall wellbeing. I believe this is something that anyone can strive for, at any age.

Always read the label. Use only as directed. If symptoms persist consult your healthcare professional.

 Disclosure: Trevor Hendy received remuneration from Kaneka Ubiquinol™ for this article.

[i] Amorim JA, et al. Mitochondrial and metabolic dysfunction in ageing and age-related diseases. Nat Rev Endocrinol 2022;18(4):243–258.

[ii] Suomalainen A, Nunnari J. Mitochondria at the crossroads of health and disease. Cell 2024;187(11):2601-2627.

[iii] Frei B, et al. Ubiquinol-10 is an effective lipid-soluble antioxidant at physiological concentrations. Proc Natl Acad Sci USA 1990;87:4879-4883.

[iv] Kalén A, et al. Age-related changes in the lipid compositions of rat and human tissues. Lipids 1989;24(7):579-584.