Did you have toast or cereal for breakfast this morning?
Needing a midmorning coffee to give you the kick to get through to lunch?
Craving a cookie or biscuit in the middle of the afternoon?
If you answered yes to any of the above, you’re not alone.
Food has always been of interest to me. One of my favourite gifts as a child was an Easy Bake Oven. A mini cake mix would be cooked in this oven by the heat of a light bulb 💡 I even baked and decorated cakes in my off-hours in my 20’s doing custom cakes for friends and colleagues.
I took a nutrition and exercise course offered by my first employer, P&G, that included private consultations with a nutritionist.
Just before lockdown I started getting the Riverford organic veggie box every week. Loving getting veggies I normally wouldn’t use and recipes I’d never tried.
And you might be wondering what this has to do with leadership?
“How we fuel ourselves impacts a lot of how we perform as leaders.
Take care of your body. It’s the only place you have to live.”
— Jim Rohn, Entrepreneur and Author
Impact of Nutrition on Thinking (Cognitive Function)
“Eating the right foods can enhance brain function by up to 30%, improving decision-making and leadership performance.”
— Dr. Daniel Amen, Psychiatrist and Brain Health Expert
• Reduced Cognitive Performance: Lack of essential nutrients, such as omega-3 fatty acids, B-vitamins, and antioxidants, impairs brain function, leading to poor memory, concentration, and decision-making. Studies show that diets high in refined sugars can impair brain function and reduce neuroplasticity (needed for new neural connections with learning).
• Increased Risk of Mental Health Issues: Deficiencies in certain nutrients, like magnesium and zinc, are associated with higher rates of depression and anxiety, as published in The Lancet Psychiatry to name one source.
• Slower Information Processing: Inadequate glucose levels, a key brain fuel, can slow down cognitive processing, making complex problem-solving and creativity more difficult.
Impact of Nutrition on Energy
“Research shows that proper hydration alone can improve productivity by 14%, a key factor for leaders in high-pressure environments.”
— Dr. Caroline Edmonds, University of East London
• Fatigue and Lethargy: Diets lacking in iron, protein, or carbohydrates can lead to anemia, low blood sugar, and decreased overall energy levels. Research published in the American Journal of Clinical Nutrition highlights how a balanced intake of macronutrients is crucial for sustained energy.
• Reduced Physical Endurance: Poor nutrition depletes glycogen stores, reducing the body’s ability to sustain energy during physical activities, which can make even routine tasks exhausting.
• Impaired Sleep Quality: Poor diets, particularly those high in processed foods and sugar, are linked to poor sleep, which further depletes energy. A study in Sleep Medicine linked diets low in fibre and high in saturated fats to lighter, less restorative sleep.
Impact of Nutrition on Leadership
“Improving gut health through diet can lead to better mood, higher energy levels, and sharper thinking.”
— Michael Mosley, Medical Journalist, Author of The Fast Diet and Clever Guts Diet
• Decreased Decision-Making Ability: Cognitive decline from poor nutrition impacts a leader’s ability to make sound, quick decisions, especially under pressure. A study in Frontiers in Psychology found that leaders with poor nutrition often show impaired judgment.
• Lower Stress Tolerance: A lack of essential nutrients can impair the body’s ability to manage stress, reducing emotional resilience—key for effective leadership. B-vitamins, for instance, play a crucial role in stress management and cognitive performance.
• Reduced Influence and Motivation: Poor energy and mental fog from poor nutrition can lead to decreased enthusiasm, which can affect a leader’s ability to inspire and energize their team.
“Our diet affects not just our waistline but our brain function and mental well-being.”
— Tim Spector, Professor of Genetic Epidemiology, Author of The Diet Myth
Ideas for Good Fuel for Leadership
Disclaimer: These ideas are things I’ve learned over the years, listening to podcasts, taking courses, reading books and taking to professionals. These do not constitute a recommendation in anyway. Any nutritional advice should come from a certified professional (which I am not) and take your personal situation into account.
• Eat a minimum of 30 different plants per week. Plants include fruits, vegetables, herbs, spices, legumes (beans & pulses), nuts, and seeds. I made spag bol this week with 12 different plants in it – tomatoe, mushroom, carrot, celery, courgette, white and red onion, spinach, garlic, oregano, basil, parsley, (and salt and pepper) which I serve on a mix of spiralized courgette, sliced mushrooms and whole-wheat spaghetti. Plant-based food contributes to good gut health.
“Up to 90% of serotonin, the mood-regulating neurotransmitter, is produced in the gut, showing just how deeply nutrition affects mental health and leadership clarity.”
— Dr. Michael Gershon, Professor of Pathology and Cell Biology
• Less meat, especially processed meats, more plants. Full stop.
• Switch from simple white carbohydrates to at least whole wheat. A few years ago, I gave up white foods for 90 days and I continue to make these choices often. Going to brown or black rice, sweet potatoes, whole-wheat pasta, whole-wheat flour. Colourful food (non-processed) are usually better in terms of vitamins, minerals and nutrients overall.
White flour is stripped of fiber and nutrients, leading to rapid digestion and blood sugar spikes. This triggers insulin release, contributing to weight gain, inflammation, and an increased risk of metabolic syndrome.
• Reduce of eliminate white refined sugar.
White sugar causes a spike in blood glucose, triggering a surge of insulin, which can lead to an energy crash. It affects the brain by stimulating dopamine release, contributing to addiction-like cravings and impairing memory over time. Chronic consumption is linked to increased risk of obesity and diabetes.
• Reduce or eliminate the use of natural sugars (which some people suggest as substitutes to sugar) such as honey, molasses, dates and maple syrup.
Natural sugars like honey and maple syrup contain more nutrients than refined sugar, offering antioxidants, vitamins, and minerals such as zinc and manganese. They have a lower glycemic index than white sugar, causing slower blood sugar spikes. Honey, for instance, has been shown to improve cholesterol levels and reduce inflammation. However, excessive consumption can still contribute to weight gain and metabolic issues due to its high fructose content.
• Have savoury breakfasts – you’ll feel fuller longer so less tempted to reach for 11am biscuits. Make sure it has protein too – I’m ok with animal protein, others might want plant protein. Oats, avocado, eggs and veg, nuts, seeds. I have oats with yogurt for protein, fruits, nuts, seeds (especially flax seeds for omega-3s) and chia seeds. My brekkie has 13 plants in it.
Dopamine production is aided by protein. Dopamine is a neurotransmitter that encourages the mind to be alert and kickstarts motivation.
A 25% reduction in stress levels can be achieved by incorporating omega-3 fatty acids into a diet.”
— Dr. Andrew Weil, Physician and Author
• Use good fats – olive oil – controversially ghee and butter are often suggested by homeopaths and naturopaths – -in moderation. Use less saturated fats (butter, sunflower, palm and coconut).
“Nearly 60% of the brain is made up of fat, which means consuming healthy fats is crucial for cognitive leadership.”
— Dr. Lisa Mosconi, Neuroscientist and Author
• Add fermented foods. Key fermented foods are the 4 K’s – kimchi, sauerkraut, komucha, and kefir. I struggle with adding these so that’s my opportunity area.
Fermented foods are easier for the body to digest. It removes ‘anti-nutrients’ which enhances the availability of certain nutrients. It may improve symptoms of stress, anxiety and depression. May support heart health and lower risk of heart disease.
• Limit salt. Maybe even remove the salt shaker from your kitchen table. Excess salt can increase the risk of high blood pressure, leading to hypertension, heart disease, stroke, and some cancers and stomach ulcers.
• Have your Vitamin D levels checked. Most people in the UK and Canada are low on vitamin D because of less sun and use of sunscreen. It might be worth having other blood tests done including hormones if you’re of a certain age. Check with your doctor.
• Try more low temperature cooking. According to Yuka, high temperature cooking destroys some vitamins and minerals and “browning food during cooking is accompanied by the production of Maillard bodies, compounds which, in excessive quantities, can increase the risk of developing certain cancers.”
• Consume less processed food. Processed meats contain nitrates and other nasties. Processed food usually have more salt, sugar, additives and don’t resemble whole foods. These significant information on the impact of ultra-processed foods – ses the book Ultra Processed People to scare you off some packaged foods.
• Eat for your health. I do eat red meat periodically, under doctor’s advice for me. Know what specific things are necessary for your situation.
Nutrition and Other Factors
Organic? Better to have more plants in your diet. If the price of organic limits the breadth of plants, then buy non-organic. Organic isn’t necessary for all foods apparently. Seek out advice on what you want.
Environment? Avocados are a good plant food. Many vegans I know use it like butter, by mashing it and spreading it on bread for sandwiches. That’s a good way of adding a plant to your diet. And I get concerned about the carbon emission of buying avocados shipped from Peru to the UK. If they are from Spain, I can feel a little better about it.
In season? Eat in season. It tastes fresh, can be more affordable and It also means it’s probably more local so less carbon impact.
Diet? The word ‘diet’ has become synonymous with restriction of something food-wise such as low calorie, or keto diet or grapefruit diet. The original definition was the kinds of food that a person or animal usually eats – it was not about restriction.
Meal time? There are theories about eating sitting down, mindfully and chewing slowly. Versus eating standing up, on the run, multitasking,
What I learned in Japan About Nutrition
I visited Japan early this year and was fascinated by the food culture.
• Every meal has 5-7 different, separate foods to get lots of plants in their diet.
• Many small portions, with the overall less than typical Western portion sizes.
• Lots of fermented foods are served most notably kimchi and natto (fermented soybeans).
• Multiple items for each meal and chopsticks force slower eating which is better for digestion and satiation.
• Typically, low in calories, fat, sugar, additives and high in nutrients, fibre, omegas.
• Every school has a nutritionist teacher who explains food and nutrition at school meals.
Resources for Nutrition
My sources are: Zoe, a resource originally created by Kings College London for Covid-19, guests on the Diary of a CEO by Stephen Bartlett, The Yuka app primarily as well as other sources over the years. Do your own research to know what’s right for you.
I’m grateful for all I’ve leaned and the information and experts I still rely on to optimize my health and nutrition. I hope this article motivates you to learn what might be best of you.
What would more clarity, energy and focus do for your decision-making?
Would you and your team benefit from increased performance and less stress?
What’s the value of a healthier and potentially longer life for your family and legacy?
Please share your tips in the comments below for nutrition and leadership. Or what simple improvements have you made to your “diet”?