Healthy Eating For Productivity

Whole new fields of research such as nutritional psychiatry have emerged since I wrote The UltraMind Solution about how the body affects the mind in 2009. Stanford has a department of Metabolic Psychiatry. Harvard now has a department of Nutritional Psychiatry. Studies show that simply swapping out processed, sugary starchy foods for whole foods is effective in treating depression. ⁣ ⁣ Studies also show kids with severe violent behavior transform when swapping out processed foods for whole foods, including a 75% reduction in the use of restraints and a 100% reduction in suicides, which is the 3rd leading cause of death in that age group. ⁣ ⁣ One study of violent juveniles found that simply giving children a vitamin and mineral supplement reduced violent acts by 91 percent compared to a control group. Why were they violent? ⁣ ⁣ Their brains were starving for nutrients that regulate mood and behavior including iron, magnesium, B12, and folate. Just giving these kids vitamins for three months fixed their abnormal brain waves on EEG. The kids who also changed their diet had an 80% reduction in violent crime and those who stayed on a processed diet continued their violent ways.⁣ ⁣ While many children are not eating enough brain food, they are also eating too many chemicals, including about five pounds of dyes, preservatives and additives that are linked to hyperactivity and worse.⁣ ⁣ While therapy, stress reduction, and movement are equally critical in many brain disorders, food plays a pivotal and often overlooked role. ⁣ ⁣ Start small. Start with the Pegan Diet. Eat loads of veggies, some fruit (especially the low-sugar, nutrient-dense ones), whole grains (not flours), nuts and seeds, low-starch beans and legumes, and some high-quality meat, poultry, and fish. Focus on brain foods that have been shown to impact mood and reduce symptoms of depression and anxiety— foods rich in omega-3s, zinc, magnesium, vitamin D, antioxidants, and B vitamins.

A recent study published in Annals of Neurology (PMID: 39927551) reveals that low levels of active Vitamin B12 (holotranscobalamin) are linked to reduced white matter integrity and poorer cognitive performance, while total B12 levels may not accurately reflect brain health. Vitamin B12 is crucial for maintaining nerve function, brain health, and DNA synthesis. It exists in two forms: - Active B12 (Holotranscobalamin): The bioavailable form directly utilized by cells. - Inactive B12 (Haptocorrin-bound): Circulates in the bloodstream but is not available for cellular functions. Traditional blood tests measure total B12, which includes both active and inactive forms, potentially masking deficiencies that could impact cognitive function. Findings: - Participants with low active B12 showed significant white matter breakdown and impaired cognitive function compared to those with adequate levels. - The study demonstrates the importance of measuring active B12 for accurate brain health assessment. This study highlights the need for a paradigm shift in Vitamin B12 testing and supplementation, emphasizing active B12 as a critical biomarker for brain health and cognitive function. In the United States, Vitamin B12 deficiency is defined as a blood level below 148 pmol/L. The American Society for Nutrition criticized this approach, highlighting that over 5% of patients with symptoms of B12 deficiency and who respond to B12 supplementation have blood levels above this threshold. Studies suggest that B-vitamin supplementation benefits individuals with clinical signs of deficiency, regardless of their measured blood levels.

Eating out doesn't ruin your progress. Ordering without a strategy does. Here's exactly how to order at restaurants without blowing your deficit: THE CORE PRINCIPLE: When eating out, you want to maximize protein while minimizing calories. Everything else is secondary. Restaurant food typically has 20-30% more calories than you estimate due to added oils, butter, and larger portions. Account for that in your tracking. FAST CASUAL CHAINS: Order strategy: • Double protein (chicken, steak, fish) • Bowl format (skip the tortilla/bread) • Light on rice/beans • Load up on vegetables • Sauce on the side Examples: • Chipotle: Double chicken bowl, light rice, fajita veggies, salsa • Cava: Double protein base, extra vegetables, tzatziki • Sweetgreen: Double protein on greens, light dressing SIT-DOWN RESTAURANTS: Order strategy: • Grilled protein (8-12oz) • Steamed or roasted vegetables • Ask for sauces on the side • Skip the bread basket • Add a side salad instead of fries The waiter doesn't care if you customize. Ask for what you need. BUSINESS DINNERS: You don't have to "save room" for dessert. • Order a protein-heavy entree. • Add vegetables. • Manage alcohol (1-2 drinks max). Your clients won't notice or care that you skipped the bread and dessert. FAST FOOD: • Grilled > Fried • Protein style burgers work • Salads without dressing • Grilled chicken sandwiches (no mayo) It's not ideal, but it's not going to derail you if you choose strategically. THE REALITY: If you work 60 hours per week and travel 20 days per month, you can't meal prep every meal. That's not sustainable. Fat loss doesn't require eating out of tupperware 7 days a week. It requires knowing how to make smart choices when life happens. BANK CALORIES FOR BIG MEALS: If you know you have a business dinner tonight, eat lighter earlier in the day. Save 500-700 calories for dinner. Prioritize protein at that meal. You stay in your deficit while still enjoying the meal. THE BOTTOM LINE: When it comes to weight loss, your body cares less about the quality of what you're eating and more about the quantity. Food quality matters for health. Food quantity matters for weight loss. Get your calories and protein right first. Everything else is optimization. If you can't stay lean while eating out, you don't have a sustainable plan. You have a routine that only works in perfect conditions. After working with 1,200+ clients who've lost 10,000+ pounds combined: The ones who keep it off long-term build flexibility into their system from day one.

Staying Fit and Healthy on Overseas Business Trips: My Go-To Strategies Traveling for business often means tight schedules and unfamiliar environments, but it doesn’t have to derail your healthy lifestyle. Here are some strategies I’ve found effective in staying on track while on the road: 1. Plan Ahead: I always pack my supplements—vitamins, fish oil, protein powder, and healthy snacks like bars. A mini mixer is a lifesaver for quick shakes! 2. Local Grocery Run: Upon arrival, I make a quick trip to a local store for essentials like wheat bread, bananas, greens, peanut butter, and Greek yogurt. These are my go-to for quick, nutritious meals. 3. Protein Shakes: I prepare my protein shake daily and carry it with me as a convenient lunch or snack option. It keeps me energized and satiated between meetings. 4. Utilize Hotel Facilities: I take advantage of the hotel gym and swimming pool, preferably in the mornings. It’s a great way to kickstart the day with energy and focus. 5. Explore the City: Consistency is key, so I incorporate outdoor walks or runs into my routine. It’s a fantastic way to explore the city while staying active. 6. Mindful Breakfast Choices: I make sure to pick a balanced breakfast from the hotel spread, focusing on proteins, healthy fats, good carbs, and veggies. It sets a positive tone for the day. 7. Prioritize Sleep: I aim to sleep early to ensure I’m well-rested and ready for the day ahead. Remember, maintaining a healthy lifestyle while traveling is all about preparation and making mindful choices. Safe travels, everyone! #BusinessTravel #HealthyLifestyle #TravelTips #FitnessOnTheGo #StayHealthy #MindfulEating

Professionals with unhealthy diets are 66% more likely to report a loss in productivity. (According to a Brigham Young University study of nearly 20,000 workers.) 66%. That means what I eat isn't just affecting my body… It's affecting every business decision I make, every deal I close, every episode I record. I run back-to-back meetings, record podcast episodes, and manage 50+ employees. Most days it can be difficult to eat healthy or even eat at all But I realized I owe it to my body and even my work to eat well. I sat down with Dr. Tim Spector , one of the world's top scientists. Co-founder of ZOE, author of nearly 1,000 research papers, and the guy who proved through studying twins that our health is driven more by what we eat than by our genetics. (Watch the FULL episode here: https://lnkd.in/gV_QYJWF) Dr. Tim told me he used to start his mornings with granola, orange juice, and a bagel. Sounds healthy, right? He switched to yogurt, kefir, nuts, seeds, and berries and said the difference in his focus three hours later was "night and day." Here's what every entrepreneur needs to know about eating for performance 👇🏼 🌱 Eat 30 different plants a week 👉🏼 This sounds like a lot but it's NOT. Nuts, seeds, herbs, and spices ALL count. Throw some walnuts on your salad, add turmeric to your eggs. Small swaps add up FAST. ✅ Add the 4 Ks to your daily routine 👉🏼 Kombucha, kefir, kimchi, and krauts. Tim says 3 portions of fermented food a day transforms your gut. Your gut makes most of your serotonin. Better gut = better mood = better decisions. 🧮 Stop counting calories. Start counting quality. 👉🏼 Calorie counting is outdated. What matters is WHAT you eat, not how much. Focus on real food, not numbers on a label. 🔥 Stop the late-night snacking 👉🏼 Your gut needs 12 hours overnight to rest and repair. If you eat dinner at 7pm, don't eat again until 7am. This one change alone can improve your energy the next morning. 🌈 Eat the rainbow for polyphenols 👉🏼 The more colorful your plate, the more polyphenols you're feeding your gut bacteria. These are the compounds that fight inflammation and keep your brain sharp. 🫘 Add more legumes as protein sources 👉🏼 Beans, lentils, chickpeas. They're cheap, packed with fiber, and your gut microbes LOVE them. Tim says most people massively undereat these. This episode hit different for me. As someone who runs a company with 50+ employees and records content every single week, I can't afford brain fog. I can't afford to crash at 2pm. What you eat isn't just a health decision. It's a BUSINESS decision. 🔥 What's one food swap you've made that changed your energy? 👇🏼

Your cognitive output is only as good as your inputs. Food is the one most people ignore. You can optimise your morning routine, how you run your meetings, your sleep schedule... Then undo most of it at lunch. That's because what you eat doesn't just affect your health. It directly influences how well you think, decide and lead. I've watched that play out across 20 years of entrepreneurship, and it's one of the things I wish more founders took seriously earlier.   Be wary of these 5 ways your diet is killing your career: (and what to do about each) 1. Skipping breakfast / Running on caffeine alone ☕️ ❌ Problem: Without real fuel in the morning, cortisol stays elevated and your first few hours, usually your sharpest, are wasted. ✅ Fix: Eat protein and healthy fat within an hour of waking (eggs, nuts, Greek yoghurt). Give your brain actual fuel before the day asks anything of it. 2. High-sugar or high-carb lunches 🍝 ❌ Problem: A heavy, refined-carb lunch triggers an energy spike followed by a sharp drop (right in the middle of your most productive window). ✅ Fix: Build your plate around protein and vegetables first. Add complex carbs after. The order does matter! 3. Chronic dehydration 💧 ❌ Problem: Most people are mildly dehydrated by mid-morning without knowing it. Even mild dehydration impacts concentration, memory and decision speed. ✅ Fix: Drink 500ml of water before your first coffee. Keep a 1L bottle on your desk. If you're feeling thirsty, you're already behind. 4. Ultra-processed snacks as default 🍫 ❌ Problem: Most grab-and-go options are engineered to spike and crash your energy, while displacing the nutrients your brain needs to function well. ✅ Fix: Swap one processed snack a day for a handful of mixed nuts or seeds. Simple, whole-food fuel that holds your energy steady. (Truly Nuts is a good place to start!) 5. Eating late and heavy at night 🍔 ❌ Problem: Large, late meals disrupt deep sleep, raise morning cortisol, and leave you starting the next day already in deficit. ✅ Fix: Finish eating 2 to 3 hours before bed. Keep evening meals lighter where you can. Better sleep will do more for your output than most productivity tools. Nobody who's serious about performance leaves their training to chance. We should stop treating food any differently. 📌 Save this for the next time you fall into a bad diet habit. ♻️ Repost to help someone in your network perform better. 🔔 Follow Gareth Lloyd for more on health & wellness.

Are Spotted Bananas Really “Supercharged”? Here’s the Science 🍌 We’ve all seen the claim: “Brown-spotted bananas destroy cancer cells.” It sounds powerful—but let’s break it down with facts. Research from Teikyo University (Japan) explored how bananas change as they ripen. As those brown spots appear, the fruit produces compounds that can stimulate the immune system—particularly by encouraging the activity of Tumor Necrosis Factor (TNF), a signaling protein involved in immune defense. Now, here’s the key point: bananas do not directly “kill cancer.” Instead, they may help support your immune system, which plays a role in identifying and responding to abnormal cells. As bananas ripen, their nutritional profile shifts: ✔ Starch converts to simple sugars → easier and faster digestion ✔ Antioxidants increase → helps fight cell damage from free radicals ✔ Immune activity rises → studies suggest higher cytokine-inducing potential in ripe bananas In fact, some findings suggest that very ripe bananas may have significantly higher immune-stimulating activity compared to green ones. But context matters. For example, overripe bananas also have a higher glycemic index, meaning they can spike blood sugar quickly—something individuals with diabetes should consider. On the other hand, green bananas are richer in resistant starch, supporting gut health and slower energy release. 📊 Quick Comparison: - Green bananas → gut health, slow digestion - Yellow bananas → balanced nutrition - Brown-spotted bananas → higher antioxidants, immune support - Fully brown bananas → quick energy, best for baking 📚 Sources for verification: - Food Science and Technology Research (Teikyo University Study) - Journal of Food Science – Antioxidant Changes in Ripening Fruits - National Cancer Institute – Cytokines and TNF: https://www.cancer.gov From my perspective, this is a great example of how science gets simplified into viral claims. The truth is not extreme—it’s balanced. Spotted bananas are not a cure, but they are nutritionally valuable and can support overall health when included as part of a balanced diet. Sometimes, what we throw away might actually be more beneficial than we think. #Nutrition #Health #FoodScience #Wellness #Immunity #Research #HealthyLiving #DataMatters

Think cucumbers are just a salad filler or a refreshing snack? Think again! These humble green wonders pack a nutritional punch, backed by science, that goes far beyond their thirst-quenching reputation. Here's why you should consider making cucumbers a staple in your diet: H2O Hero: Don't underestimate the cucumber's 95% water content. Studies show proper hydration is crucial for everything from regulating body temperature to lubricating joints and aiding digestion. Munching on cucumbers is a delicious way to boost your daily fluid intake, especially during hot weather or workouts. Nutrient Nirvana: Don't let their simple appearance fool you! Cucumbers are a treasure trove of essential vitamins and minerals, including vitamin K for bone health and blood clotting, potassium for blood pressure regulation, magnesium for muscle and nerve function, vitamin C for antioxidant power, and manganese for metabolism and enzyme function. Weight-Management Warrior: Low in calories and fat, high in fiber, cucumbers are a weight-management dream team. Fiber keeps you feeling full, reduces overall calorie intake, and aids in digestion. Research suggests incorporating these watery wonders into your diet can be an effective strategy for keeping the pounds at bay. Blood Sugar Regulator: Early studies hint at cucumber's potential blood sugar-lowering properties, making it a promising ally for managing diabetes. Researchers believe fiber and specific plant compounds may be the key, though more studies are needed. Antioxidant Ace: Free radicals are like tiny villains wreaking havoc on cells. Cucumbers, armed with antioxidants, step in as the heroes, scavenging these free radicals and protecting your cells from damage. This antioxidant power may even reduce the risk of chronic diseases like cancer and heart disease. The goodness of cucumbers goes beyond the headlines. Fiber promotes healthy digestion, vitamin K and magnesium support bone health, and their water content hydrates and plumps your skin. Remember: Cucumbers are best enjoyed as part of a balanced diet rich in fruits, vegetables, and whole grains. So, add some crunch and a whole lot of goodness to your plate with these versatile veggies. Your body will thank you for it!

“Japan cracked metabolic health at work, here’s what India can learn.” What if your company lunch hour could be a metabolic reset and not just a break? In Japan, workplace cafeterias are quietly influencing metabolic health. Real-world findings show that when companies served more soy, barley rice, and green tea, employees saw measurable drops in LDL-cholesterol and even HbA1c levels. Japan did something powerful, they turned the office lunch break into a wellness intervention. Not through apps or incentives, but through structure, timing, and awareness. Employees there eat together. Meals follow balanced portions. Menus are designed to prevent energy crashes not cause them. Now imagine if Indian corporates did the same. What if every cafeteria meal helped employees manage stress, focus better, and stabilize sugar levels without banning chai or comfort foods? Here’s how India’s corporates can borrow this playbook: 1. Redesign your cafeteria menu. Include proteins like low-fat paneer, tofu, soy, or sprouts, pair them with whole-grain blends (barley + millet + rice), and offer green-tea or infused-water stations. 2. Make healthy choices the default. In Japanese workplaces, the food environment subtly nudges employees toward better choices not lectures them into it. 3. Track outcomes, not just participation. Japan’s progress came from cafeteria purchase systems + health-metric feedback loops. 4. Link nutrition to productivity. Healthier lunches = steadier blood sugar = fewer post-lunch crashes = better focus. It’s not about exotic ingredients or diet fads. Think smarter portions, simpler menus, and subtle nudges that make healthy the easy default. Because sometimes, the real productivity hack isn’t in your laptop — it’s on your lunch plate. Stay tuned for Day 5 tomorrow: “How every 1% rise in HbA1c silently drains your company’s productivity.” HR Leaders, ever wondered what a metabolic-smart cafeteria would look like in your office? DM me. Let’s decode it together before World Diabetes Day.

We keep blaming stress.   The data suggests that story may be incomplete. Something may be silently eroding our capacity to endure it: 𝗗𝗶𝗲𝘁. That’s my takeaway from the 2025 GAIA Study (Virsa Foundation, with Ipsos). On its own, correlational studies like this would be easy to dismiss. But my diet took me to A&E a few years ago, so I started taking it seriously. Since then, I’ve seen how this finding aligns with a rapidly growing body of research. The science is still young, but a pattern is emerging across different methods, populations, and disciplines: Diet and chemical exposures may be contributing to rising levels of chronic disease, anxiety, depression, and psychological distress. This is an early signal — but leaders routinely act on early risk signals.   And the evidence is accumulating quickly. In just the last few weeks, I’ve come across six new studies pointing in this direction. I’ll link them in the comments. We love mindsets, frameworks, and psychological skills. But if we ignore basic physiology, we risk: - Treating symptoms while missing drivers - Wellbeing initiatives that underperform - Sub-optimal energy and focus - Poorer decision quality - Greater workplace conflict - Higher error rates - Rising burnout and disengagement - Greater absenteeism Trying to regulate stress or improve performance in biologically dysregulated bodies will struggle to move the needle. The good news? Diet is often more modifiable than many other drivers of mental health. My A&E visit pushed me to change mine. My diet and exercise look nothing like they did five years ago. The result: better mood, steadier energy, and greater capacity under pressure. For me, these changes made more difference than some excellent psychological practices I still use, like mindfulness — and they’ve helped me apply those practices more effectively. Personal motivation matters.   So do the systems we’re embedded in. As leaders, we have an opportunity to shape workplaces that make healthier choices easier and more equitable. For example: 1. Increase opportunity — Provide healthy ingredients, cooking skills, or food allowances. Design kitchens that support lunch prep. 2. Routinise awareness — Embed nutrition into coaching, mentoring, and internal communications. Trial a healthy eating month or a salad club. 3. Shift costs and benefits — Offer healthy food by default. Build norms that make healthy eating pay off socially as well as biologically. Behaviour change is hard when environmental pressures reinforce unhealthy patterns. If we want people to cope well with sustained pressure, our work environments need to help their bodies do so. What have you seen work best in practice? ——— I'm Reuben Rusk, PhD 💡 I help leaders enable human flourishing. ➕ Follow me + tap 🔔 for regular posts on leadership, well-being, and performance. 💬 Add a comment — or repost if this resonates with your network