How close is your actual eating to the 25@50 Fuel Strategy?
This isn’t a medical test. It’s a simple, honest check of how your normal week looks – not the “perfect day” you wish you had. Answer as you really are, not how you want to be.
For each statement, pick what matches your usual week. The green ones are your solid, boring habits that quietly help you. The red ones are all the little ways we undo our own effort.
Most of my main meals have a clear protein source (eggs, curd/yogurt, paneer, fish, chicken, tofu, lentils, etc.).
On most days at least one meal is a “half plate veggies / salad” kind of meal.
Most days my first and last bite of food stay inside a 10–12 hour window (for example, 8 am to 7 pm).
Across the week I eat a decent variety of plant foods, not just the same 3–4 vegetables on repeat.
I can go 3–4 hours between meals without feeling shaky, irritable or “hangry”.
On days I train (gym, sports, runs, rides), I roughly plan my fuel before and after instead of just winging it.
Most nights I’m close to 7 hours of sleep and don’t wake up completely drained.
In a typical week, I drink alcohol (beer, wine, whisky, etc.).
I smoke or vape (cigarettes, cigars, vape, chewing tobacco), even just “once in a while” with friends.
In a typical week I have sweets / desserts / mithai / ice-cream / chocolate.
I do “mindless munching” – biscuits with tea, namkeen, fried snacks or handfuls of something while working or watching screens.
On a typical day I drink sweetened tea / coffee, fizzy drinks or juices (including “just one spoon of sugar” in each cup).
On most days I have 3 or more cups of tea/coffee, especially in the second half of the day.
I snack or eat after dinner – late-night nibbling while watching TV or scrolling on my phone.
What to focus on over the next 30 days
Don’t try to fix everything. Pick one low-scoring green question and one high-scoring red question and work only on those for the next 30 days. Then come back, re-take the quiz and see what moved.
This is not a diagnosis and it’s not medical advice. It’s a quick behavioural snapshot to help you apply the 25@50 Fuel Strategy in real life. If you have medical conditions or take medication, work with your doctor before making big changes.
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