Food is Fuel. Eat for Energy.

In recent years, it seems like there has been a new diet craze every year promising to melt away fat, build muscle, make you smarter, sexier, and even improve your eyesight. But in the 4th Quarter, your diet isn’t about six-packs, beach bodies, or the next crazy fad. 

It’s about fueling focus, energy, and longevity - not vanity.

A 2023 study of 25,000+ adults found that those who followed a Mediterranean-style diet had a 23% lower risk of death from any cause over 25 years. The benefits came largely from reduced inflammation and improved metabolic health (JAMA Network Open).

But science only matters if it makes it on the plate. 

Here are practical ways to turn meals into vitality boosters:

• Protein at every meal. Aim for 15–30g of protein, depending on your body weight and activity level. (Mayo Clinic Health System)

• Fiber goals: Adults over 50 should aim for about 21g/day (women) and 30g/day (men). (Mayo Clinic)

• Cut processed sugars. Minimize added sugars and ultra-processed foods that spike inflammation.

• Hydrate first. Start your day with a tall glass of water (with lemon) before caffeine or breakfast.

In the 4th Quarter, every meal is an investment in vitality. 
You aren’t chasing trends. You’re choosing fuel and optimizing energy for what matters.

Because without energy, nothing else matters.

Let’s play to win.