Your Health and Diet for Maximum Performance

Fuel Your Body and Brain to Achieve Your Goals

If you’re a high achiever in your 50s or early 60s, you already know that success doesn’t happen by accident. It takes strategy, discipline, and alignment in all areas of life, including your health. Just like your financial portfolio, your health requires intentional planning to yield maximum results. And a key factor in your health is your diet.

A healthy diet for maximum performance isn’t about starving yourself or one of the latest fad diets. It’s about aligning your food choices with your goals so you can increase energy, think clearly, reduce inflammation, and extend your life. Whether you’re running a business, preparing for retirement, or embarking on your next chapter, your eating habits significantly impact every aspect of your life.

In this post, we will dive into how a high-performance diet can support your physical, mental, and emotional well-being.

Why Your Diet Matters Now More Than Ever

As you age, your body begins to change in ways that require more focus on the nutrients you are putting into your body. Your metabolism slows down. Muscle mass declines. Hormones fluctuate.

And let’s face it—your recovery time isn’t what it used to be.

This doesn’t mean you’re destined to feel tired or sluggish. It means it’s time to get strategic.

The right diet can:

Improve your cognitive performance
Aid in physical and athletic performance

Help with weight loss and maintaining a healthy weight
Stabilize your energy levels and eating patterns
Support heart and brain health and physical activity
Strengthen your immune system and body mass index (BMI), which measures body fat.
Ensure you get the right number of fruits and vegetables in your diet
Increase healthy eating

Think of food as the fuel that powers your mind, your decisions, your wealth-building efforts, and ultimately, your purpose. The better the fuel, the stronger the output.

Asking these questions is a good start:

How is my overall health?
What dietary changes would have the most significant impact on my long-term performance and endurance?
How can I maintain a healthy weight without restricting my diet?
What can I do to improve my energy levels, especially in midlife and beyond?
What changes can I make to achieve my long-term weight goals as I age?

Insight into Your Health and Diet for Maximum Performance

These five insights provide a great starting point for improving your health and diet.

1. Choose Whole Foods Over Processed Ones

This is one of the best steps, and it is simple: Eat real food. This includes non-starchy vegetables, lean proteins, healthy fats, and low-glycemic fruits. Avoid anything in a box or with a label that looks like a chemistry set.

Real foods are critical because they are nutrient-dense. They deliver vitamins, minerals, antioxidants, and fiber in their most natural, absorbable forms. Processed foods, on the other hand, are loaded with sugar, sodium, additives, and preservatives that can drain your energy and spike your blood sugar.

Tip: Focus on eating 70% of your meals with whole, unprocessed ingredients. Your brain and body will thank you.

2. Prioritize Protein

As we age, preserving lean muscle mass becomes increasingly essential—not just for maintaining strength, but also for promoting metabolic health and longevity. Protein helps repair tissue, stabilize blood sugar levels, and keep you feeling full for a longer period.

Aim for high-quality sources like:

Wild-caught fish (salmon, sardines)
Organic chicken or turkey
Grass-fed beef
Lentils, chickpeas, and quinoa
Eggs and Greek or Coconut yogurt (if you can’t tolerate dairy)

Don’t be afraid of protein. Most people over 50 need more of it, not less. Some experts recommend eating 0.7 to 1 gram of protein per pound of body weight per day, depending on activity level.

3. Healthy Fats Are Your Friend

If you grew up during the fat-free craze, it’s time to rewrite that story. Your brain is nearly 60% fat, and it thrives on healthy sources like:

Avocados
Nuts and seeds, including macadamia, pecan, and pistachio nuts as well as flax and basil seeds
Olive oil
Fatty fish
Coconut oil (in moderation)

Healthy fats support cognitive performance, hormone balance, and satiety. Just be mindful of portions—these foods are calorie-dense, so quality and quantity both matter.

4. Low-Glycemic, High-Fiber Carbs

You don’t need to eliminate all carbs, unless you have blood sugar issues. Before making any dietary changes, consult a qualified health care professional.
Yes, the white bread, sugar-laden cereals, and pastries need to go, but a diet rich in fiber and low on the glycemic index may be a good option for many:

Sweet potatoes
Steel-cut oats
Berries
Leafy greens
Legumes

Fiber helps regulate blood sugar levels, improve digestion, and lower cholesterol levels. Plus, it keeps you feeling full and satisfied—no crash later.

5. Hydration and Mindful Eating

This one’s often overlooked, but hydration is key to energy, focus, and cellular function. Aim for at least half your body weight in ounces of water daily. Add lemon, cucumber, or mint to make it more enjoyable.

And don’t forget how you eat matters just as much as what you eat. Chew and breathe. Give your body time to register fullness and satisfaction. Stress eating or multitasking at meals can sabotage even the best diet plan.

Supplements to Consider

While food should always be the primary source of nutrition, supplementing your dietary needs with vitamins and minerals can be beneficial to many, especially as nutrient absorption declines with age.

Here are a few basics for high-performing 50+ adults:

Omega-3s for brain and heart health
Vitamin D3 for immunity and mood
Magnesium for stress and sleep (Many experts recommend a 2:1 Calcium-Magnesium supplement.)
B-complex for energy and metabolism
Probiotics for gut health

Always consult a qualified health professional who can test for deficiencies and tailor your protocol accordingly.

Meal Planning When You’re Busy

You don’t need to spend hours in the kitchen to eat well. In fact, the simpler your meals, the more sustainable your diet becomes.

Here’s a quick framework:

Breakfast: Scrambled eggs with spinach + berries
Lunch: Grilled chicken salad with avocado, nuts, and olive oil
Dinner: Baked salmon with sweet potato and roasted vegetables
Snacks: If you must have a snack, some options include: hard-boiled eggs, mixed nuts, hummus with carrots, coconut yogurt, and walnut butter with apple, to name a few.

I recommend reconsidering snacks and trying intermittent fasting, assuming your healthcare provider agrees.

I drink a power shake packed with nutrient-dense ingredients around 11:00 AM and then eat dinner at 5:00 PM. It includes lean protein, vegetables, and healthy fat.

I weigh less than I did in high school, rarely am hungry, and have amazing energy.

Another great tip is to batch cook once or twice a week. On Sunday, shop, prep protein, and chop veggies. Keep it easy and repeatable.

Your time is valuable. Your health plan should support your lifestyle, not complicate it.

Final Thoughts: Your Health and Diet for Maximum Performance

It is essential to remember that you’re not just eating for today—you’re eating for the decades to come.

The best diet for performance isn’t about restriction or rules. A healthy diet is about choosing foods that support your vision. Foods that make you feel vibrant, clear, focused, and in control. Because when your body feels strong, your mind follows—and that’s when you make your best decisions.

If you’re ready to create a secure financial future, we’re here to help.
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