How to Have a Healthy People Diet (Because Junk People Are Worse Than Junk Food)

You wouldn’t live off deep-fried butter and energy drinks (at least, I hope not), so why let toxic people take up space in your life? A healthy people diet is just as crucial as a healthy food diet—because the wrong crowd can drain your energy faster than a triple espresso crash.

Here’s how to clean up your people plate and surround yourself with those who nourish, not deplete.

1. Ditch the Processed People

You know the type—artificial, full of fillers, and all about appearances. They pretend to be supportive but leave you feeling worse every time. These are the overly competitive colleagues, the passive-aggressive friends, and the drama lovers who thrive on negativity. Cut them out like you would a moldy piece of bread.

Instead: Surround yourself with real, whole people—authentic, kind, and unafraid to show their imperfections.

2. Avoid Energy Vampires (a.k.a. Sugar Crashes in Human Form)

Ever notice how some people leave you feeling exhausted? Like eating an entire cake, they seem sweet at first but leave you drained, guilty, and wondering why you ever let them in.

Instead: Stick with those who energize you—people who lift you up, cheer for your wins, and call you out (kindly) when needed.

3. Add More Protein (Supportive, Strength-Building People)

Protein is essential for growth, and so are the people who push you to be better. These are your mentors, encouragers, and truth-tellers—the ones who challenge you while having your back.

Find your ‘protein sources’:

• A friend who reminds you of your worth when imposter syndrome kicks in
• A mentor who shares wisdom and tough love
• A family member who always believes in you, no matter what

4. Hydrate Your Social Life

Just like your body needs water, your soul needs genuine connection. Social media doomscrolling doesn’t count—real, face-to-face interactions do.

Try this:

• Schedule coffee dates with friends who make you laugh
• Pick up the phone instead of texting
• Join communities that align with your values

5. Indulge in Soul Food, Not Junk Food People

A little indulgence is fine—desserts and fun, wild friends included. But constant drama? No thanks. Your people diet should be filled with those who bring depth, joy, and balance, not those who give you stress headaches.

6. Read the Labels (a.k.a. Trust the Vibes)

Just like you read food labels before buying, pay attention to how people make you feel. If someone constantly drains you, manipulates, or makes you second-guess yourself, return them to the shelf.

7. Detox as Needed

Sometimes, you need a people cleanse. Unfollow, mute, set boundaries, or take a break. If someone makes you feel like an overcooked piece of broccoli—lifeless and drained—it’s time to step back.

Final Bite of Wisdom: You Are What You Consume

Your people diet shapes your mindset, mood, and energy—so be intentional. Choose people who nourish your spirit, fuel your dreams, and celebrate your growth.

Because when you have the right circle, life tastes a whole lot better.

Now, go out and feast on good company.

Sonia McDonald: Leadership powerhouse, courage crusader, and zero-BS motivator. CEO of LeadershipHQ, keynote speaker, and author of "First Comes Courage" and "Just Rock It!"—she's here to shake up outdated leadership norms. Recognized as a top global influencer, she champions fearless, people-first leadership. If you want sugarcoating, look elsewhere. If you want bold, game-changing insights? She's your woman. ????