Nutrition to Nourish Founders

It is often reported that in times of stress, busy workload or instability, the first thing we often neglect is our nutrition and our diet.

Founders are busy people, and the nutritious lifestyle can often seem overwhelming. Too much to research and too little time, meals that take 6 hours to cook, and not to mention how expensive some health foods can be. But it doesn’t have to be so daunting, or an all or nothing approach,? there are ways you can make small changes that work for you and your lifestyle (& your mind and body will thank you!)

We hear from Ryre Lee Cornish (Nutritional Therapist) and Dec McLaughlin (Nutrition for Founders) to look at how founders can begin to look at their nutrition, in a way that supports their lifestyle.

It is important to remember, here we are talking about nutrition. Not dieting, not ‘lose weight fast’ schemes, and we would never advocate for any harmful cultures such as those. But instead, we are talking about nutrition for performance. Ensuring you are prioritising the vitamins and minerals that keep your body functioning well and keep your mind active and awake to allow you to perform your best.

Why we should pay attention to the Gut-Brain axis - Ryre Lee Cornish

“ The brain and gut are physically connected….If you have mental health concerns, it is well worth paying attention to gut health” - Ryre Lee Cornish

Have you ever made a decision because you “felt it in your gut”, or “butterflies in your stomach” when embarking on something that makes you nervous, or feeling stomach cramps when stressed? - If so, you are likely receiving signals from a more unexpected source. This is the gut-brain connection, a two-way communication system between your brain and gut.

Let’s unpack this…

There is continually amassing evidence that mental health and nutrition are intrinsically linked. This dynamic is called the gut-brain axis which is a bidirectional communication network linking the central nervous system (CNS) which is the brain with the enteric nervous system (ENS) and gut microbes in your gut. Often named the “second brain”, the ENS plays an essential role not only in digestive health as we all know, but also importantly in your mental health.

Your brain and gut are both physically and chemically connected, and evidence shows that improving the health of your gut microbiome (through foods that support healthy gut and metabolic health) could reduce symptoms of mental health conditions like anxiety and depression.?

Given founders faced paced lifestyles, long hours and high working demands, good nutrition is all too often neglected, when in fact, what the science around mental health and performance shows, is that it should be prioritised.?

Below are 4 top recommendations from Ryre, of how founders can boost their nutrition and support their ongoing performance and stamina:

1. Anti-inflammatory foods to combat stress:? inflammatory food with high contents of sugar, saturated fats and less nutritional value causes inflammation to the brain resulting in stress, anxiety, depression, burnout and more. Founders could function and feel better if they prioritise intentionally including anti-inflammatory foods? in their diet, such as: Foods high in protein, Variety of vegetables, Variety of fruits
2. Magnesium to support resilience: This is a component that is known to help reduce stress, depression, creates stress resilience and is said to be a tranquilliser. Magnesium can be found in a variety of foods such as leafy-greens, cashew nuts, and foods with seeds.?
3. B vitamins for mental energy: Vitamin B is a key vitamin for the optimal functionality of the nervous system. It can be found as a stand-alone supplement and can also be consumed through foods such as eggs, seafoods,nuts and seeds. This assists with revitalising dopamine and increasing motivation.
4. Vitamin D, neuroprotective and critical for stamina: Vitamin D receptors and metabolising enzymes are present in the central nervous system. Calcitriol (the active vitamin D hormone) affects numerous neurotransmitters and neurotrophic factors, relevant for mental disorders. In the case of depressive disorders, considerable evidence supports a role of suboptimal vitamin D levels.

50 food challenge!: How varied is your diet?

Eat your way to a healthy gut and healthy mind, try getting 50 different coloured foods on your plate this week, and see the difference it makes to your mental and physical energy. The gut loves variety and particularly variety in colour.?

It doesn’t have to be daunting - Dec McLaughlin

Having supported founders with their nutrition, Dec Mclaughlin shared his top tips when it comes to nourishing your body as a founder, what to watch out for and how to make it more feasible and enjoyable.

1. Mindset: Adopt the same approach to nutrition as you do your business. Set yourself goals and targets, hold yourself accountable, track, and approach it like a challenge.
2. Education: There are so many nutrition myths but 80% of these are misinformation that you can ignore. Block out the noise by doing some light research focused on what your nutrition goals are.
3. Don’t try everything at once: Perhaps counter-intuitive, but start as small as you possibly can with "minimal viable habits/behaviour (e.g. drink 2L of water a day), this will prevent overwhelm. Then just like building a company, gain momentum and habit-stack, such as adding different servings of vegetables at meals. Each new habit will become second nature, and by 12 months, you've gained many healthy habits to support your ongoing wellbeing and performance.
4. Food to help you de-stress: ?Make a list of 12 foods that are de-stressing and incorporate these into your meals each week. This can make a significant difference to how you feel. Some examples are: Matcha (L-Theanine eases stress, anxiety, insomnia), Sweet potatoes (lowers cortisol), Fatty Fish (Vitamin D & Omega 3).
5. Support & Community: ?We're all human, and it's not always easy. Alongside your nutrition journey, it's important to couple it with a support network. Leverage your existing support networks, join new ones or find individuals to support and motivate you.?
6. Make it Fun!: Find some health techs you can use, such as walking meetings using SPOT.?

As we progress through January, the time of new year’s resolutions and goal setting. The Founders Taboo team have shared below some of the things they are working on..

• Only having coffee at least 90 minutes after waking up (to not interfere with cortisol levels and sustain? energy later in the day)
• Introducing more nuts and seeds for fibre and nutrients
• Consciously eating enough nutrient dense meals, and always making time for meals
• Meal prepping ahead of time to ensure nutritious meals even on the busiest of days and prevent decision fatigue

If these sound good to you, try putting a few into action and see how you feel!

• Dani Olliffe , Founder Wellbeing Associate at Founders Taboo
• Annabelle Cameron , Founder Wellbeing Lead at Founders Taboo

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