I was basically going to say what Paul said.
What it comes down to is...you are in the trenches with YOUNG kids. It does get better. You can't really make it better right now without big changes. It sucks and it's gonna continue to suck.
Any advice or thoughts? Talking to my father and father n law they both did the same, wife and family before themselves and just a sacrifice one has to make, but surely there’s a better way. I don’t want to be 50 wake up one day and my body is shot. I’d love to do endurance events (marathons, triathlon, ocean swimming, gym work) like I once did.
Is there a reason why you expect your body to be shot by 50? Are you in a very physical job? (My BIL was physically wrecked by 50, working in manufacturing for mobile homes.) Or is it just aging and not exercising?
I ask because I'm almost 50. And my husband is 51. Our kids are 14 and 7 (we were late to the kid game). Our bodies aren't shot. Sure, now, at almost 50 I'm finding that half marathons are a bit too hard on my body compared to even 2 years ago. I'm still running though. I've been running/ swimming/ weightlifting regularly for awhile now. After watching me lift in our living room for a few months, my husband finally started.
I can't speak for your life compared to your parents. I grew up with mostly a SAHM and a working dad (till age 12). Yes, it can be pressure on the dad, but it ain't a picnic for the mom either. I WILL say that overall, family life is far less hectic that way. When mom went back to work it got much much harder for everyone.
Also, I would suggest cutting your work hours. It is SUPER hard to do this in the face of everything. I've been there, and I've done it. So has my husband. It depends on the job, but honestly, people will get used to it. I've sometimes just come in a bit later each day. It's harder, but when my kids were small I left at 4:30 pm every day, and everyone knew it. But they also knew if shit broke on Sunday, that I'd be the only one willing to come in to fix it. Eventually people get used to it and don't care. Start with 15 minutes. Or, use your lunch break - really USE it to go for a walk, a run, or to meditate. Whatever.
If you are a solid performer, you've got more leeway.