Eat Like it Matters
A Conscious Man’s Guide to Food and Mental Health
Disclaimer:
This blog post is for educational and inspirational purposes only and is not intended as medical advice. I am not a medical doctor. Please consult your GP or qualified health professional before making any changes to your diet, lifestyle, or healthcare plan. You are responsible for your own health and choices.
Over the last 20 years, I’ve been deeply exploring my own happiness and suffering, what causes pain, and what brings clarity, peace, and strength. I’ve experimented with countless dietary approaches, physical practices, and spiritual teachings, from Buddhism to bodybuilding, raw veganism to ketogenic protocols.
I’ve weaned myself off refined sugar, alcohol, meat, processed foods, and other things I once leaned on. I’ve studied nutrition, mindfulness, and ancient healing systems. And I’ve worked closely with men, women, couples, and families on the path to becoming more grounded, alive, and fulfilled.
This post is a distillation of the most helpful insights I’ve found, both personally and through research, on how what you eat affects not just your body, but your clarity of mind, your energy, your emotions, and even your spiritual connection.
Food and Mood: What the Research Says
Modern science is finally catching up with ancient wisdom: what you eat changes your mind.
A landmark 2023 study in the British Journal of Sports Medicine showed that lifestyle changes, especially diet and exercise, are more effective than medication for many cases of depression and anxiety. While medication has its place, most of us are vastly underestimating the power of the plate.
Dr. Ellen Vora calls most anxiety “false anxiety,” rooted not in trauma or psychology, but in inflammation, blood sugar crashes, and gut dysbiosis. Andrew Huberman reminds us that mental health is not just in your head, it’s in your blood, hormones, mitochondria, and microbiome.
Note: Everything that goes in your mouth is important, if you want to take one simple step today, start with water. Here’s my post on that.
And don’t forget breath. Here’s a practice I recommend.
Ancient Wisdom: Eat With Intention
In Ayurveda, food is medicine. In Traditional Chinese Medicine, food builds Qi and blood, warming and nourishing body and spirit. In Buddhist teachings, eating is not separate from mindfulness or ethics, it’s a practice in itself. Every bite can be an act of presence.
I treat meals as sacred moments. I sit down, breathe, feel into my body, and give thanks. Often, I’ll say something simple before eating:
“Thank you for this beautiful, nutritious meal. For the hands and hearts that brought it to me. May I use this energy to be healthy, happy, and in service to love.”
When you eat in a parasympathetic (rest-and-digest) state, your body digests better. But more than that, your relationship with life shifts. Food becomes an ally, not an enemy or escape.
What I Eat and Recommend (Without Preaching)
I’ve been at both ends of the spectrum, from Macca’s multiple times a week to raw vegan monk mode. What I’ve learned is this: it’s not about perfection, it’s about relationship. A conscious, loving, aligned relationship with what you put in your body.
“Garbage in - Garbage out”
Here’s what that looks like for me (and what I guide others toward):
Fresh, organic, unprocessed food
Fewer carbs, more protein (1.6–2.2g/kg) and good fats (avocado, olive oil, seeds)
Intermittent fasting (16:8), no snacking, finish eating 2–3 hours before sleep
Less sugar, especially refined
Organic caffeine use (1–2 double shots max, with days off weekly and a break every few months)
Conscious eating (screens off, mindful chewing, gratitude)
No trans fats, preservatives, or deep-fried foods
No gluten (for me), and avoid overeating
Men’s Hormones & Holistic Health: More Than Testosterone
While testosterone is vital, it’s just one marker among many. A well-rounded metabolic and endocrine profile gives a clearer picture of men’s holistic health. Heres a few things to look for and same supportive choices:
1. Testosterone (Total & Free) & Hormonal Balance
Healthy fats and protein support hormone synthesis
Micronutrients like Vitamin D, zinc, magnesium, B vitamins, and omega-3s are essential
Refined carbs and trans fats suppress testosterone
Alcohol and processed food increase estrogen and inflammation
Fermented foods and healthy microbiota support testosterone production
2. Gut Health & Hormones
Gut bacteria influence inflammation, absorption, and hormone production
Include 4–6 servings of fermented foods per day
Avoid antibiotics, processed foods, and sugar
Gut-supporting foods improve mood, cognition, and energy by enhancing the gut-brain-hormone axis
3. Additional Key Markers worth checking with you Naturopath/Integrative GP
Cortisol & DHEA: markers of stress and adrenal function
SHBG: regulates free testosterone availability
CRP: inflammation
Omega-3 index: anti-inflammatory status
Thyroid markers (TSH, T3/T4): energy, metabolism
Smart Supplementation I use/watch
(consider blood/stool test confirmation of your need):
Zinc
Vitamin D
Omega-3
Magnesium
B-complex
Fermented foods (sauerkraut, kefir, kimchi, yogurt, kombucha)
Adaptogens: ashwagandha, Reishi, Lion’s Mane, Cordyceps (e.g., Mason’s Mushrooms)
A Conscious Man’s Relationship with Food
This isn’t about being spiritual. It’s about being real. It's about optimising your ability to focus and deliver on what you value most.
"A healthy man wants a thousand things, a sick man only wants one."
Food gives you the energy to show up, to be present, to care, to hold your children, love your partner, serve your mission. When you eat well, your mood lifts, your mind clears, and you remember who you are.
This is not about chasing perfection. It’s about embodying a conscious relationship with your body, with the earth, and with what sustains you. Three times a day, you get a chance to reconnect. To be grateful. To pause. To nourish.
Let food be your daily prayer. Your practice. Your power.
How I Support Men
When I work with men, we go far beyond surface-level advice. Together, we explore a deeper, holistic assessment of your lifestyle, covering mindset, sleep, nutrition, movement, purpose, and relationships. From there, we curate a personalised action plan grounded in evidence-based practices to optimise your wellbeing, performance, and sense of fulfilment.
If you're ready to take ownership of your health and your life, I invite you to begin the journey. Book a free intro call to explore how men’s work with me could support you.
Want to go deeper?
Find ouT where you are facing in your life and what you can do about it.
