If someone told you that a basketball player can still be in top form after turning 40, you would probably say they're exaggerating. But it happened. LeBron James, born December 30, 1984, is still one of the most physically fit athletes in the world. Not just in basketball, but in general. And it's not just about genetics, expensive personal trainers, or million-dollar contracts. It's about something much simpler: daily habits, especially regarding food.

When we look at LeBron, we see strength, speed, and incredible endurance. But there's no secret formula behind it. His nutrition is based on rules that even our grandmothers knew and that modern research now confirms. And the best part: most of these habits can easily be applied in your everyday life, without any special costs.

Why nutrition becomes crucial for strength and health after 35

After the age of 35, the body slowly starts to lose muscle mass. Studies from 2020 show that an adult without exercise loses about 3 to 8% of muscle per decade. After turning 50, this process speeds up even more. Add stress, sedentary work, and fast food to this, and you get fatigue, pain, and loss of energy.

LeBron James is exactly the opposite of this trend. His body composition has minimally changed in the last 15 years. Body fat analyses show he is around 6-7%, which is comparable to top athletes in their twenties. And this is no accident.

Rule No. 1: A breakfast that feeds the muscles and mind

One of the constants in LeBron's day is a breakfast high in protein. His longtime chef Dena Marino often prepares granola rich in nuts, oats, and egg whites.

Proteins are substances from which the body builds muscles, hormones, and enzymes. They are the building blocks of the body, like bricks in a house. Without them, there is no regeneration, no strength, and no immunity.

A study from 2021 published in the journal Nutrients showed that people who consume at least 25-30 grams of protein at breakfast eat less sugar throughout the day and have more stable energy levels.

Oats, the base of LeBron's granola, have an additional advantage. They contain soluble fiber, especially beta-glucan, which slows the absorption of sugar into the blood and helps lower cholesterol. The European Food Safety Authority states that 3 grams of beta-glucan a day has been proven to lower bad cholesterol.

Our grandmothers knew this without laboratories. Oatmeal was the breakfast of workers, farmers, and craftsmen because it kept you full until lunch. Today, the numbers support this as well.

Rule No. 2: Sugar out, natural sweetness in

LeBron James at certain times completely gives up white sugar. In 2014, for 67 days he ate only food without sugar, dairy, and processed carbohydrates. This wasn’t a fad diet but a conscious relief for his body.

Sugar causes quick energy spikes and even quicker crashes. The World Health Organization recommends that an adult should not consume more than 25 grams of free sugar per day, but the average European still consumes more than 90 grams. Frightening!

LeBron replaces sweetness with honey and maple syrup. Honey contains more than 200 different substances, including enzymes, minerals, and natural antibacterial compounds. A study from 2020 showed that regular consumption of small amounts of honey improves digestion and reduces inflammation in the body.

In traditional medicine, honey has been considered a natural protection against exhaustion. It was often used by workers during physical labor, prolonged fatigue, and recovery after illness. Today, we would say it supports the immune system and stabilizes energy.

Rule No. 3: Evening routine for the heart and nerves

LeBron James drinks a glass of red wine every evening. Not a bottle. A glass. About 1.5 deciliters. This is not an indulgence but part of his routine.

Red wine contains resveratrol—a natural compound from grape skins that acts as protection for the heart and blood vessels. Simply put: it helps keep the blood vessels more elastic and less prone to blockages.

A large study from 2022 that followed more than 500,000 people showed that moderate drinkers of red wine are less likely to develop cardiovascular disease than complete abstainers or excessive drinkers.

Also, in folk medicine, wine was considered a remedy in small amounts. Old records from Slovenian wine regions mention wine as a means for better sleep, digestion, and relaxation after work.

How LeBron adjusts his nutrition to exertion – a lesson for everyday life

During the playoffs, LeBron always increases his intake of carbohydrates. Carbohydrates are fuel for muscles. They are substances that the body quickly converts into energy. Without them, there is no endurance. Studies from 2023 show that active people who work out more than 5 hours per week need between 4 and 7 grams of carbohydrates per kilogram of body weight. LeBron increases them when he needs them, not all the time.

This is an important lesson. Food is not the enemy. The wrong timing and the wrong amount are the problem.

If you eat oatmeal with nuts and a little honey in the morning, you're ahead of more than 80% of people. If you swap sugar with natural sweetness, you ease the burden on your liver. If you slow down your rhythm in the evening and treat yourself to a glass of wine or herbal tea, you calm your nervous system.

Studies from 2020–2025 clearly show that the biggest problem of the modern person is chronic fatigue, which is not a consequence of age but of improper nutrition and constant blood sugar fluctuations.

The solution for many problems is not a new diet. The solution is a return to basics. Oats, nuts, seasonal vegetables, some fruit, quality proteins, and moderation. This is the diet our ancestors knew and that today is confirmed by science.

LeBron James is not special because he has access to the best experts. He is special because he sticks to the basics: every day, consistently, without excuses.

And that's precisely the secret you can use too.