4T+ Performance Health Portfolio

Build a Balanced Health Portfolio

Think like an investor. A strong Health Portfolio is not built from one supplement, one workout, or one diet trend. It is built by making consistent deposits into the areas that drive strength, energy, recovery, body composition, longevity, and performance after 40.

🥩 Protein Daily Target

Muscle + Recovery
Balanced Target

0.8–1.0 grams of protein per pound of goal body weight per day.

Why It Matters

Protein is the raw material for building and maintaining lean muscle. After 40, the body generally becomes less forgiving: missed protein, missed training, poor sleep, and stress can make it easier to lose muscle and harder to rebuild it.

Protein also supports satiety. When protein is low, many people overeat calories while still missing the nutrient most tied to muscle repair and body composition.

How it links: Protein + resistance training turns on muscle protein synthesis. Protein + sleep improves recovery. Protein + labs helps explain why someone can be eating "clean" but still not building muscle or losing fat.

How Do You Compare?

Goal body weight: ______ lb
Protein target: ______ g/day
Current average: ______ g/day
Gap to close: ______ g/day

Food Examples

Chicken breast~35–45g protein per cooked serving
Lean beef / bison~25–35g protein per serving
Eggs + egg whitesEasy breakfast protein foundation
Greek yogurt / cottage cheeseHigh-protein snack or dessert swap
Salmon / tuna / shrimpProtein plus omega-3-rich seafood options
Turkey, pork tenderloin, venisonLean options for meal prep

If You Are Off Target

  • Add 30–40g protein at breakfast.
  • Use a shake when work, travel, or appetite makes food difficult.
  • Use aminos around training when a full meal is not realistic.
  • Build meals around protein first, then add vegetables, carbs, and fats.

4T+ Support

4T+ Whey Protein Isolate helps close a daily protein gap with a complete protein source.

4T+ BCAA + EAA can support training-day amino intake, especially before, during, or between meals.

ProteinBCAA + EAALean Muscle Stack

🏋️ Lean Muscle Target

Foundation Asset
Balanced Target

Resistance train 3–4 days per week, hit all major muscle groups, and track strength, measurements, or body composition over time.

Why It Matters

Lean muscle is one of the highest-value assets in the Health Portfolio. It supports strength, glucose disposal, metabolism, posture, confidence, injury resilience, and long-term independence.

How it links: Lean muscle depends on protein, creatine, sleep, hormones, and progressive training. If any one of those is consistently off, muscle gain slows and fat loss becomes harder.

How Do You Compare?

Strength training days/week: ______
Major muscle groups trained/week: ______
Current strength trend: ↑ / → / ↓
Waist, weight, photos, or body comp tracked: Yes / No

Food Examples

Protein anchorChicken, beef, eggs, fish, Greek yogurt, whey
Training carbsRice, oats, potatoes, fruit, sourdough, beans
Healthy fatsAvocado, olive oil, whole eggs, nuts, salmon
MicronutrientsLeafy greens, berries, cruciferous vegetables

If You Are Off Target

  • Start with three full-body lifting sessions weekly.
  • Track key lifts: squat/leg press, hinge, press, row, pulldown.
  • Add protein and creatine before chasing advanced supplements.
  • Use recovery days; more soreness is not always better progress.

4T+ Support

Creatine supports high-intensity training capacity and lean-mass goals when paired with resistance training.

CreatineProteinBCAA + EAAWorkout Performance

🌙 Sleep Target

Recovery Multiplier
Balanced Target

Anchor around 8 hours in bed, with 7+ hours of quality sleep as the minimum baseline for most adults.

Why It Matters

Sleep is where the Health Portfolio compounds. Training creates the stimulus; sleep helps the body adapt. Poor sleep can worsen hunger, cravings, blood sugar control, training performance, mood, testosterone, recovery, and decision-making.

How it links: Poor sleep can limit lean muscle, increase appetite, reduce training intensity, worsen stress resilience, and make fat loss feel harder than it should.

How Do You Compare?

Average sleep/night: ______ hours
Consistent bedtime/wake time: Yes / No
Wake refreshed: Often / Sometimes / Rarely
Late caffeine or alcohol impacting sleep: Yes / No

Food + Habit Examples

Dinner proteinChicken, fish, eggs, lean meat, Greek yogurt
Evening carbs if helpfulPotato, rice, oats, fruit, honey in moderation
Magnesium-rich foodsPumpkin seeds, spinach, dark chocolate, nuts
RoutineCool room, lower light, no work email in bed

If You Are Off Target

  • Move caffeine earlier in the day.
  • Use a 30-minute wind-down routine.
  • Keep training intense, but not chaotic late at night.
  • Track sleep for two weeks before changing everything.

4T+ Support

Magnesium and a Sleep Formula can be part of a sleep routine, not a replacement for sleep hygiene.

MagnesiumSleep FormulaProtein

🧬 Hormone Balance Target

Test, Don't Guess
Balanced Target

Symptoms, lifestyle, and labs reviewed together with a qualified provider.

Why It Matters

Hormones influence muscle, energy, libido, mood, fat distribution, sleep, motivation, and recovery. For adults over 40, the issue is often not one isolated number; it is the relationship between symptoms, sleep, body composition, stress, nutrition, and lab trends.

How it links: Hormones do not replace habits. They determine how well the body responds to habits.

How Do You Compare?

Have recent hormone labs: Yes / No
Energy/libido/mood/recovery symptoms: Yes / No
Sleep and stress controlled first: Yes / No
Reviewed with a qualified provider: Yes / No

Food + Lifestyle Examples

Protein + fatsEggs, beef, salmon, olive oil, avocado
Mineral-rich foodsShellfish, pumpkin seeds, leafy greens, beans
Body compositionBuild muscle and reduce excess visceral fat
RecoverySleep, stress control, and smart training volume

If You Are Off Target

  • Do not guess based on symptoms alone. Get labs.
  • Look for patterns: sleep, waist gain, low protein, alcohol, stress, thyroid, glucose, and iron status.
  • Use physician-guided hormone optimization when appropriate.

4T+ Support

Men's Health and Women's Health products support the foundation while clinical partners help with labs and provider-guided decisions.

Men's HealthWomen's HealthHormone Education

🫀 Heart Health Target

Longevity Engine
Balanced Target

Know and manage blood pressure, lipids, blood sugar/A1C, waist/body composition, sleep, nutrition quality, and cardiovascular fitness.

Why It Matters

Heart health is not separate from performance. Blood pressure, cholesterol, glucose, inflammation, sleep, and body composition influence energy, endurance, brain health, and long-term risk.

How it links: Poor blood sugar control can make fat loss harder. High blood pressure can strain the system. Heart health supports brain health and daily performance.

How Do You Compare?

Blood pressure known: Yes / No
Lipids / ApoB known: Yes / No
A1C / fasting glucose known: Yes / No
Waist trend improving: Yes / No

Food Examples

Fatty fishSalmon, sardines, trout, tuna
Fiber foodsOats, beans, lentils, berries, vegetables
Healthy fatsOlive oil, avocado, nuts, seeds
Lower-sodium swapsWhole foods more often than packaged foods

If You Are Off Target

  • Start by knowing blood pressure, A1C/glucose, lipids, and waist measurement.
  • Increase protein and fiber together for body composition.
  • Use physician guidance for abnormal markers.

4T+ Support

Omega-3 supports the heart-health foundation when seafood intake is low. Super Greens can help fill plant-nutrition gaps.

Omega-3Super GreensProtein

🧠 Brain Health Target

Focus + Cognition
Balanced Target

Stable energy, quality sleep, adequate protein, hydration, omega-3-rich nutrition, resistance training, and labs that support healthy blood sugar, B12, vitamin D, thyroid, and iron status.

Why It Matters

Brain health is tied to the same inputs that drive physical performance: sleep, blood sugar, blood pressure, nutrients, exercise, and stress. Brain fog is often not a motivation problem; it can be a recovery, nutrition, hormone, or lab problem.

How it links: Sleep controls focus. Protein stabilizes hunger. Omega-3s support brain and heart health. Creatine supports high-energy demands in muscle and may support cognitive resilience.

How Do You Compare?

Afternoon energy crash: Often / Sometimes / Rarely
Protein at breakfast: Yes / No
Sleep quality: Strong / Average / Poor
B12, vitamin D, thyroid, glucose known: Yes / No

Food Examples

Omega-3 foodsSalmon, sardines, trout, tuna
B-vitamin foodsEggs, beef, fish, dairy, fortified foods
Antioxidant foodsBerries, colorful vegetables, greens
Stable-energy mealsProtein + fiber + smart carbs

If You Are Off Target

  • Fix sleep and breakfast protein before blaming willpower.
  • Check common contributors: glucose, B12, vitamin D, thyroid, iron/ferritin.
  • Use caffeine strategically; avoid masking bad sleep with more stimulants.

4T+ Support

Creatine, Omega-3, B12, D3 + K2, and NMN + fit the broader brain/energy/longevity foundation.

CreatineOmega-3B12NMN +

🥬 Nutrition Foundation Target

Food First
Balanced Target

Most meals built around protein, plants, fiber, smart carbs, healthy fats, hydration, and consistent portions that match your goal.

Why It Matters

Nutrition is the operating system of the Health Portfolio. Supplements work best when they fill gaps in an already solid plan. If food quality, calories, protein, fiber, and hydration are inconsistent, supplements have to fight uphill.

How it links: Protein builds muscle, fiber supports glucose and cholesterol, smart carbs fuel training, fats support hormones, and hydration supports performance and cognition.

How Do You Compare?

Protein at 3 meals/day: Yes / No
Vegetables or fruit 3+ times/day: Yes / No
Fiber foods daily: Yes / No
Hydration consistent: Yes / No

Food Examples for a Balanced Plate

ProteinChicken, beef, eggs, fish, whey, Greek yogurt
PlantsSpinach, broccoli, peppers, berries, citrus
Fiber carbsOats, beans, lentils, potatoes, fruit
Performance carbsRice, potatoes, oats, fruit around training
Healthy fatsOlive oil, avocado, nuts, eggs, salmon
Travel backupsProtein powder, jerky, tuna packs, Greek yogurt

If You Are Off Target

  • Fix breakfast first: protein + fiber + hydration.
  • Prep two default meals you can repeat.
  • Use protein powder when you are short, not as your entire diet.

4T+ Support

Protein closes daily protein gaps. Super Greens supports low vegetable intake. Omega-3 helps when seafood intake is low.

ProteinSuper GreensOmega-3Daily Foundation

💊 Supplement Foundation Target

Fill the Gaps
Balanced Target

A simple, goal-based stack that supports the biggest gaps: protein, creatine, omega-3, vitamin D3 + K2, magnesium/sleep support, greens, and targeted products based on labs and goals.

Why It Matters

The supplement goal is not to take more. The goal is to remove bottlenecks. A strong supplement foundation should support the plan you are already working: training, protein, sleep, heart health, brain health, hormone health, and labs.

How it links: Supplements are tools, not the portfolio. They help you execute the portfolio more consistently.

How Do You Compare?

Biggest gap: Protein / Sleep / Training / Labs / Nutrition
Current stack is simple and goal-based: Yes / No
Using labs where relevant: Yes / No
Reassessed every 60–90 days: Yes / No

Common Gap → 4T+ Tool

Low protein4T+ Whey Protein Isolate; BCAA + EAA for training gaps
Weak training outputCreatine; Pre-Workout; BCAA + EAA
Poor sleep/recoveryMagnesium; Sleep Formula; Protein consistency
Low seafood intakeOmega-3
Low plant intakeSuper Greens plus real vegetables
Vitamin D gapD3 + K2 based on intake, sun exposure, and labs
Low-normal B12B12 support with provider guidance
Longevity/energy focusNMN + and Daily Foundation products

If You Are Off Target

  • Do not start with 12 products. Start with the biggest constraint.
  • Use food first, then fill measurable gaps.
  • Match products to goals: muscle, energy, sleep, heart, brain, hormones, labs.
  • Check medication interactions with a healthcare provider.

4T+ Support

Use 4T+ to build a simple stack: Daily Foundation, Build Lean Muscle, Sleep & Recovery, Energy & Focus, Longevity, Men's Health, and Women's Health.

Product StacksDaily FoundationLongevity

📊 Labs & Biomarkers Target

Know Your Numbers
Balanced Target

Baseline labs reviewed at least annually, and more often when changing training, nutrition, hormones, medications, or targeted supplements.

Why It Matters

Labs are the dashboard for the Health Portfolio. They help explain why someone can "do the right things" and still feel stuck. One or two markers out of range can drag down the whole portfolio.

How it links: Labs connect the entire system. They show whether your protein, training, sleep, hormone strategy, heart health, nutrition, and supplements are moving you in the right direction.

How Do You Compare?

Last full lab review: ______
Markers out of range: ______
Symptoms that match labs: ______
Provider-reviewed action plan: Yes / No

Key Factors to Know

MetabolicFasting glucose, A1C, fasting insulin if appropriate
Heart riskLipids, ApoB if appropriate, blood pressure, hs-CRP
HormonesTotal/free testosterone, estradiol, SHBG, LH/FSH when appropriate
ThyroidTSH, free T4, free T3, antibodies when appropriate
NutrientsVitamin D, B12, folate, iron/ferritin, magnesium status if appropriate
General healthCBC, CMP, kidney/liver markers
Body compWaist, weight trend, body fat estimate, lean mass trend
Recovery contextSleep quality, resting HR, HRV if tracked

If You Are Off Target

  • Do not chase symptoms blindly. Match symptoms with labs.
  • Prioritize the markers most likely to limit your current goal.
  • Fix high-impact gaps first: sleep, protein, glucose, blood pressure, iron/vitamin D/B12, thyroid, hormones.
  • Retest after lifestyle, supplement, or medical changes to confirm progress.

4T+ Support

Products like D3 + K2, B12, Omega-3, Protein, Creatine, Magnesium, and Men's/Women's Health become more meaningful when tied to actual gaps.

Labs EducationD3 + K2B12Hormone Optimization

Educational content only. These are practical wellness benchmarks, not medical targets or diagnosis. 4T+ products are not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare provider before beginning a new supplement, nutrition, exercise, hormone, or lab-based health program.