How A Middle-Aged Workforce Can Keep Up With Millennial Coworkers

Let’s face it – one likes being called middle-aged

Especially when it is used to label a workforce as slowing down or “less than”

But its the best part of knowing, you still have a vibrate life ahead of you. With technology on the rise in an age of social media marketing, millennial co-workers and competitors can be intimidating—especially if you feel like you’re struggling to keep up. As we age, our energy diminishes. It’s a normal part of growing older, but there are ways to keep your age from holding you back. If you’re struggling with keeping your energy up throughout the day, there are a couple different solutions you might want to think about entertaining.


Fuel Your Body

The most obvious potential culprit is your diet: a poor diet is one of the key influencers in depleted energy. If you feel like you no longer have the capacity to keep up with your younger co-workers, consider a stricter meal plan designed to boost your energy. Our key suggestion for more energy is lots of complex carbohydrates, such as dark leafy greens or starches, which will help restore and stabilize your energy levels. You should also include plenty of protein and healthy fats. Some excellent contenders for your energy-boosting diet would be fish, white meats, avocados, and beans. For those of you who tend to “skip” out on breakfast (which I often do), I recently found this recipe in the  March Issue of  Men’s Health Magazine for Blueberry Oat Pancakes, the primary ingredient is plain oatmeal with added protein. While dense, when whipped up on a Sunday, cooled and wrapped – they freeze well an I grab them now on my way out the door. Cold or toasted, maybe with a bit of peanut butter they are a lot better than that skipping or grabbing something on the road. I found a similar version here, but the March version as follows is updated more and better tasting.


I am sharing the March version below:

  • 3 cups old-fashioned oats
  • 3 scoops of Vanilla whey protein powder
  • 3/4 teaspoon baking powder
  • 1 Pinch of salt
  • 3 bananas
  • 3 large eggs, plus 6 egg whites (I used the pre-made version from the store for this)
  • 3/4 teaspoon vanilla extract (I would use more at least a full teaspoon)
  • 3/4 teaspoon cinnamon (I would use more at least a full teaspoon)
  • 1 cup fresh or frozen blueberries
  • 1 teaspoon coconut oil or butter for brushing the cooking surface

To Make: 

  • Using the blender or a Ninja machine; blend together everything but the blueberries and the oil/butter. It will be “batter” like texture.
  • Using a non-stip skillet, brush with coconut oil or butter and ladle about a 1/3 of a cup of batter (this will make about 12 cakes).
  • Cook 2-3 minutes per side.
  • Cool (or eat), package in zip bags and freeze or put in refrigerator

Note: this is a simple example of how to snack or eat on the go – it’s a flexible batter – so change it up! So while recipe says a serving is 3, I found 1 -2 to be perfect.


Manage Hormones

Another option you may want to consider is talking to your doctor about taking hormone booster supplements. Testosterone levels decline in men as they age, and a deficiency can result in any number of symptoms, such as depression, weight gain, loss of stamina, fatigue, and cognitive decline. Similar effects can result from an estrogen imbalance in women. Managing hormone levels through diets and supplements could be the small change it takes to help you feel young, energized, and ready to take on work like you could twenty years ago. Having honest and open discussions with your health care providers about your energy level, mood, sexual desire, etc is a great way to stay aware and to ensure they do the appropriate diagnostic exams.


Stay Active

Another good way to boost your energy is to create a routine in which you are regularly active. This activity can be anything from taking long walks to bicycling to taking a fitness class. It doesn’t matter so much what the activity is as long as you’re making an effort to get moving and you’re doing it safely. Research proves that being regularly active can increases energy, especially as people get older. Remember – active is simply that “active”; how you define it for you doesn’t have to look like it does for everyone else. Don’t take on something that doesn’t feel right for yourself.

Start slow and work up. Have fun with it. I know in my household, tension would arise when the dreaded “let’s go for a walk” was mentioned. As it usually meant a 1-2 mile urban hike. But once we discussed that my enjoyment of a walk is about seeing new things and doing the same walks through town, did not entice or was it compelling. Now we use the walks as a way to explore new parts of town together and with friends. For those of you in the Bay Area; we even have a “Walking Coach“. His specialty is using the process of walking to help the client develop other areas of life. You can check out his work here


Develop Your Skillset

Another advantage of younger workers is that they are tech-savvy. Computers and mobile devices aren’t new technology anymore, but their change has been incredibly rapid. Those of us who are less nimble in mind, let’s say, may struggle to keep up. The truth is that in today’s knowledge economy, everybody needs to constantly develop their skills – regardless of the demographics of their office. This has led to the rise of services like Skillshare or Udemy that help us stay sharp in an increasingly competitive job market.

Career Counseling

In all of these efforts, you need someone in your corner to help you navigate career decisions and advise your efforts to maintain a strategic, competitive advantage. I’d love to be part of that process. Check out the coaching services I offer and see if we can’t partner to keep you at the top of your game.


No matter how old you get, there is always a way to improve your situation and reinforce your position in the workplace. Focus on your strengths and what it is that you as an individual can offer your employers. Turn being a little older than your millennial co-workers into a strength: you’re more experienced and hopefully, you’ll feel just as confident.