Why ‘Pushing Through’ Stops Working After 35

What once felt like grit may now feel like friction and your biology is trying to explain why.

In early adulthood, the body is remarkably forgiving. Late nights, irregular meals and sustained stress are absorbed with minimal immediate consequence. By the mid-30s, many individuals notice a shift. Recovery slows. Sleep becomes lighter. Energy fluctuates. What once felt manageable now feels costly.

This change is not weakness, it is biology. With age, sleep architecture alters, cortisol clearance slows and inflammatory responses become more pronounced (Irwin, 2015). Deep sleep, which supports recovery and emotional regulation, gradually declines. Under these conditions, relying on “pushing through” no longer builds resilience.

Chronic over-activation of stress pathways accelerates biological ageing and increases cardio-metabolic risk (Epel et al., 2004). Effort without recovery compounds strain. The body begins to resist rather than respond.

Adaptation is the key. High performers who adjust their strategies, prioritising sleep depth, spacing stress exposures and fuelling adequately, often regain clarity and energy. Recovery must become intentional rather than assumed.

One tweak at a time changes everything.

After 35, sustainable lifestyle shifts aren’t about overhauls - they’re about precision. Lock in one habit, let it stick, then layer the next.

1. Protect your wake-up time, even after rough nights. This anchors your circadian rhythm and pays dividends in deeper, more restorative sleep.

2. Match high-stress days with low-load recovery, instead of stacking intensity back-to-back. Your nervous system adapts faster when recovery is intentional.

3. Start the day with protein. A protein-rich breakfast stabilises blood sugar and cortisol early, setting the tone for energy, focus, and resilience all day long.

Resilience after 35 is less about endurance and more about responsiveness. When the body is supported appropriately, performance becomes sustainable again.

Give it a go and let us know how you get on!

References:

Epel, E. S., Blackburn, E. H., Lin, J., Dhabhar, F. S., Adler, N. E., Morrow, J. D., & Cawthon, R. M. (2004). Accelerated telomere shortening in response to life stress. Proceedings of the National Academy of Sciences of the United States of America, 101(49), 17312–17315.

Irwin, M. R. (2015). Why sleep is important for health. Psychiatric Clinics, 38(4), 553–568.