Have you ever found yourself staring into your fridge after a tiring day, unsure of what to cook? You might be experiencing decision fatigue. This state can influence your food choices. Neuroscientist Shawn Watson has studied this phenomenon, along with cognitive performance and age-related cognitive decline. Watson’s expertise in neuroscience heavily impacts his dietary choices. According to him, nutrition is one of the most significant factors for brain health and performance, second only to sleep.
Watson emphasizes that eating well can have both long-term and immediate benefits. It can help delay dementia and improve present-day functions. “It changes how well you work, how patient you are with loved ones, and even how happy you feel,” he shares. Watson believes that even career success might be influenced by one’s diet, like what you have for breakfast.
What a Neuroscientist Eats
Watson is particularly attentive to gut health, which reflects in his dietary choices. He has adjusted his habits concerning artificially sweetened beverages. He cites large studies that suggest a correlation between these drinks and faster cognitive decline, especially in midlife. While not definitive proof, multiple findings have convinced him to change.
Breakfast
Watson starts his day with Multigrain Cheerios, combined with a healthy scoop of flax and yogurt. “Gut health is brain health,” he notes, highlighting the importance of maintaining digestive health as he ages.
Lunch and Dinner
His meals largely consist of vegetables, protein, and a bit of rice. He also consumes a stimulant-free “brain drink mix” that he helped develop. This drink is designed to combat decision fatigue. He consumes it 30 to 60 minutes after lunch to maintain mental clarity into the afternoon. Watson prefers a light lunch to avoid losing the focus later in the day.
Watson explains that as the day progresses, the brain’s cognitive effort diminishes. This makes it tempting to settle for whatever is convenient.
Snacks
Watson used to reach for snacks in the afternoon but realized he wasn’t hungry. Instead, he was experiencing decision fatigue. “Now, when the urge hits, I question my actual need, which is rarely food. Usually, it’s water,” he says, noting that mild dehydration is often mistaken for hunger.
Dessert
Despite favoring savory foods, Watson enjoys dessert, particularly ice cream. However, he avoids pairing it with coffee in the evening due to its impact on sleep. He values sleep and does not compromise it.
Tackling Decision Fatigue in Meal Planning
Decision fatigue can lead to choosing convenience over the best options, such as opting for fast food over home cooking. To counter this, Watson suggests planning your meals earlier in the day. Avoid deciding on dinner after a long workday.
Watson advises determining your meals before the end of the day. “At 6 p.m., every choice seems daunting, and it’s unlikely to be the choice you would have made in the morning,” he states. Plan your meals early to ensure better choices.
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