The Fuel Foundations Guide
At Mosaic Performance Health, we believe that your body is your most valuable project. Just like a building requires the right materials and blueprints, your performance depends on how you fuel, recover, and balance your energy. This guide will give you five simple, sustainable habits to improve focus, stamina, and overall well-being — without dieting or deprivation.
Habit 1: Eat Protein with Every Meal
Protein keeps you fuller longer, stabilizes blood sugar, and supports muscle repair.
How to apply it:
Include a palm-sized portion of protein at each meal.
Rotate sources: eggs, chicken, turkey, fish, Greek yogurt, cottage cheese, lean beef, tofu.
Snack smart: beef jerky, cheese sticks, or protein shakes between meals.
Pro Tip: Start your day with a high-protein breakfast (30g+)— it sets the tone for steady energy all day.
Habit 2: Hydrate Before You Caffeinate
Your body often confuses dehydration with fatigue. Start your morning with water before coffee.
How to apply it:
Drink 16–20 oz of water immediately after waking.
Add electrolytes or a squeeze of lemon for flavor.
Keep a reusable water bottle nearby throughout the day.
Pro Tip: Aim for half your body weight (in ounces) of water daily.
Habit 3: Build a Consistent Meal Rhythm
Your body thrives on rhythm — skipping meals spikes cortisol and crashes energy.
How to apply it:
Eat every 3–4 hours.
Focus on balanced plates: protein + complex carbs + healthy fats.
Plan ahead: prep grab-and-go meals for workdays.
Pro Tip: Consistency reduces cravings and supports long-term metabolic health.
Habit 4: Move Every 90 Minutes
You don’t need an hour-long workout to improve health — you need frequent movement.
How to apply it:
Set a reminder to stand, stretch, or walk every 90 minutes.
Use stairs, do desk stretches, or walk during calls.
Incorporate one intentional workout 3–4 times per week.
Pro Tip: Motion creates emotion — short breaks enhance focus and creativity.
Habit 5: Evening Recharge Routine
Recovery is as important as effort. A structured evening routine restores balance and supports better sleep.
How to apply it:
Limit screens 60 minutes before bed.
Dim lights, stretch, or journal.
Reflect on 3 wins from your day.
Pro Tip: Your next day’s performance begins the night before.
Ready to Personalize Your Plan?
These five habits are your foundation — but your blueprint is unique.
Let’s design your personalized Performance Fuel Plan together.
Book a free 30-minute discovery call:
www.mosaicperform.com
📧 Connect: lindsay@mosaicperformancearchitects.com
📍 Mosaic Performance Health | Fueling Sustainable Success