The Football Fan's Diet: Evaluating Your Health as 2024 Wraps Up

Every great football coach knows that the key to improving next season lies in taking stock of the current one. The same applies to your health. Think of the past year as your season—there were victories, losses, and perhaps a few fumbles along the way. Now, as the year winds down, it’s time to step off the field, review what worked (and what didn’t), and create a playbook for a healthier and more fulfilled new year.

If you’re ready to assess your health and well-being like a seasoned coach reviews game strategies, this guide is your perfect halftime adjustment. You’ll evaluate where you excelled, note areas needing improvement, and build toward a winning approach for the next 12 months.

The Value of Evaluating Your Health

Before stepping into the “locker room” for a year-end review, ask yourself this pivotal question—how can you level up your well-being next year if you don’t even know where you stand today?

Just as a coach dissects game tapes to find patterns, evaluating your health equips you with insights about what’s working and what isn’t. This process allows you to:

Recognize and celebrate wins, like consistent workouts or better sleep habits.
Identify areas of concern, such as high stress or lingering health symptoms.
Set actionable health goals for next year with clarity and purpose.
Now it’s time to break it down and look at your performance metrics across key areas of physical, mental, and emotional health.

Assessment Tools for Your Health Check-In

Just as a football season is measured in yards gained and touchdowns scored, your health can be measured through metrics that provide a snapshot of where you stand today.

Assessing Physical Health

Your body is like a well-trained athlete—it relies on measurable stats to showcase its strength and resilience. Here’s how to gauge it:

• Body Metrics: Start with basics like weight, body mass index (BMI), and waist circumference.
• Vital Signs: Check your blood pressure, heart rate, and cholesterol levels to spot early warning signs of potential health risks.
• Endurance & Strength Tests: See where your fitness stands by timing a brisk one-mile walk or testing how many push-ups you can complete.

While self-checks are important, don’t underestimate the value of professional assessments. Schedule an annual physical to ensure nothing critical gets overlooked.

Evaluating Mental and Emotional Health

Physical fitness may win the game, but mental and emotional fitness determines how you play. Signs of a winning mental health season include low stress levels, self-awareness, and a sense of balance in your relationships.

• Use mindfulness apps or journaling exercises to self-evaluate your stress levels.
• Consider professional mental health assessments if you’ve faced unresolved challenges this year. Therapy can be a powerful tool in resetting your emotional game plan.
• Reflect on your social health by asking, Do I feel supported, or do I need to rebuild deeper connections with friends and family?

Remember Lou Holtz’s iconic words, “If what you did yesterday seems big, you haven’t done anything today.” There’s always room to improve your next game.

Reflecting on Lifestyle Choices

The way a team trains off the field impacts how they perform on it. Similarly, your day-to-day lifestyle choices—from movement to nutrition to rest—shape your long-term health.

Nutrition and Dietary Habits

Did you dominate the nutrition game this year? Or did late-night takeout sneak too many wins? Reflect on:

• The balance of whole, nutrient-dense meals versus processed or convenience options.
• Whether you stayed hydrated like an MVP (targeting about 8 glasses of water daily).
• How often you planned meals to avoid last-minute unhealthy choices.

If this area needs work, start small for next year. Replace one processed snack a day with a whole food option, such as fruit or nuts.

Physical Activity

Your fitness routine is like the foundation of any solid playbook. Ask yourself:

• Did you exercise consistently? Hit the recommended 150 minutes of moderate activity per week?
• Were your workouts balanced, incorporating both cardio and weight training?
• Did you enjoy variety to avoid burnout? Try thinking outside the gym – hiking, rollerblading, or dance classes can keep things fun.

Sleep Habits

No winning team slacks off on recovery. Sleep is your body’s most powerful way to repair and recharge:

• Aim for 7–9 hours of high-quality sleep each night.
• Reflect on whether you followed a wind-down routine (or stayed glued to your phone).
• Evaluate your energy levels. If they’ve been low, sleep quality might be a culprit.

Checking in on Mental & Emotional Health

Sometimes the biggest wins happen off the field. Taking stock of your mental and emotional health is an essential part of year-end self-evaluation.

Managing Stress Like a Pro

Life can feel like a high-stakes championship game—but you don’t have to tackle it alone. Reflect on your stress management this year. Did you:

• Develop healthy outlets, such as yoga, meditation, or walks in nature?
• Set boundaries to protect your mental health, especially in challenging relationships or at work?

Cultivating Connections

Winning teams thrive on trust and connection. Your personal life should, too. Think about:

The quality of your closest relationships—are they supportive and fulfilling?
Whether you prioritized spending time with family and friends, or if work constantly took over.

Setting S.M.A.R.T. Goals for the New Year

Every great coach knows the key to ongoing improvement is setting goals, and that doesn’t stop at the scoreboard. By using the SMART framework—Specific, Measurable, Achievable, Relevant, Time-bound—you can turn your reflections into actionable plans.

Examples:

• Instead of “Exercise more,” try, “Exercise 3x per week for 30 minutes, focusing on strength training and cardio.”
• Swap “Eat healthier” for, “Cook three plant-based meals each week using fresh vegetables and whole grains.”

Don’t forget Terry Bradshaw's words, “When you’ve got something to prove, there’s nothing greater than a challenge.” The new year is your ultimate proving ground.

Staying Motivated and Accountable

Even the best-laid plans can fall apart without the right drive. Keep yourself accountable by:

• Tracking progress using apps or journals.
• Partnering with a friend or investing in a health coach.
• Celebrating small victories to stay motivated.

Flexibility is also vital. If one approach doesn’t work, don’t abandon your goals. Adapt and adjust your strategy—in true championship style.

Strengthen Your Health Playbook for Next Year

Just as every football season is an opportunity to grow, so too is every new year. By reviewing your wins and lessons learned, you’re perfectly positioned to keep building toward your healthiest, happiest version yet.

Start now. Take some time to reflect on your health this year, set actionable goals for the next, and develop a game plan that propels you to victory.

What’s your biggest health “win” from this year? Share it in the comments below and inspire others!