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Nourishing the Mind and Body
How My Diet Fuels Mental Clarity and Wellness
Grant Chiasson
September 20, 2024 • Read Time: 7 minutes
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Welcome to the 8th edition of Resilience Blueprint!
Before I decided to change my lifestyle, I was like most people: eat what you want, when you want, and deal with the consequences later. Those consequences built up over time, and I found myself stuck in a cycle of anxiety, heartburn, acid reflux, and constant fatigue. Not ideal when you’re a high school football coach and a father of a toddler and infant. It became clear that something had to change—and for me, that change started with sleep. But improving my sleep wasn’t as simple as going to bed earlier; it was about getting active again and being mindful of what I put into my body. I learned that sugar, unless it’s from fresh or frozen fruit, was the enemy.
In this newsletter, I’ll share the key habits that transformed my mental clarity and performance, all by focusing on the connection between food and overall well-being.
Nutrient-Rich Foods for Cognitive Performance
For both physical and mental performance, I rely on nutrient-dense foods. Leafy greens, berries, and nuts are staples, and I make sure to include omega-3s from sources like salmon. Every day starts with a green drink, packed with vitamins, creatine, electrolytes, and vitamin C, which has become essential post-workout. This combination sets the tone for the rest of the day.
My go-to breakfast is a balance of protein and carbs—typically eggs, fruit, and toast. Along with my morning coffee, which I enhance with honey, L-theanine, and Reishi mushroom drops, I’m ready to take on the day. I’ve learned to fuel myself efficiently from the carbs in the previous night’s dinner, so I keep mornings light unless I’m fasting for a cardio session. In that case, I stick with black tea before breaking the fast around 10 a.m. On busy days, eggs, trail mix, and protein bars keep me energized without needing to stop for a full meal.
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Mindful Eating Habits
Mindful eating has been one of the most impactful changes I’ve made. I no longer fall into the trap of instant gratification that comes from unhealthy foods. While indulging can be satisfying at the moment, I always feel worse later on—mentally and physically. Keeping sweets out of the pantry is key to staying on track, and spacing out smaller meals throughout the day prevents me from overeating, which can trigger anxiety and nausea.
When I do indulge—whether it’s birthday cake or fried foods—I make sure to counteract it with plenty of water and return to my nutrient-rich diet. This balance has helped me stay in control of my eating and keep my focus on what matters: feeling good and performing at my best.
Supplements and Hydration
Supplements are another pillar of my routine. My daily staples include a greens drink, vitamin D3, vitamin C, creatine, and electrolytes. In the evening, I take magnesium and L-theanine, which have been crucial for stress management and relaxation. L-theanine, in particular, has helped me stay calm and focused in high-pressure situations for the last five years.
Staying hydrated is non-negotiable. I aim for a gallon of water each day, dividing it across four parts of the day to make it manageable. I’ve noticed that proper hydration improves my sleep significantly, which sets me up for better performance the next day.
Diet and Mental Wellness Connection: Tying It All Together
The link between diet and mental clarity is undeniable. When I eat well, I feel good—simple as that. Cutting back on fried foods has eliminated the heartburn and indigestion that once led to fatigue and anxiety. Another game-changing shift was reducing alcohol consumption. While I still enjoy the occasional beer, limiting it has greatly improved my sleep and made it easier to stay consistent with my morning routine.
If I had to recommend one simple habit, it would be to eliminate or reduce alcohol. If that’s already under control, focus on balancing meals and eating earlier in the evening to improve digestion and sleep.
For me, a plate of scrambled eggs with avocado, berries, and whole-grain toast perfectly sums up my approach to fueling both mind and body. It’s simple, nutrient-packed, and energizing—a winning combination for staying focused and performing at your best.
Call to Action
If you’re looking to improve your mental clarity, performance, or overall wellness through sport psychology principles, I’d love to help you on your journey. Whether you’re an athlete, a parent, or simply someone looking to get your life back on track, I offer coaching that combines mental performance strategies with real-world, practical advice.
Reply to this email so we can find a way to work together on your goals.
Victory pic with QBs!