You Are What You Eat, Scroll, Watch, and Think
A Guide to Conscious Eating, Drinking, and Media Consumption
Everything we take in—food, media, energy, even other people’s emotions—shapes who we are. But how often do we stop to ask: is what I’m consuming nourishing me or depleting me?
In a world filled with endless choices and distractions, nourishment is more than just what we eat—it’s everything we put into our bodies and minds. It’s the food on our plates, the water in our glasses, the conversations we engage in, the media we consume, and the environments we immerse ourselves in. Nourishment is a foundation for holistic well-being, and in The Circle of Self, it is a key element for cultivating a life of balance, vitality, and clarity.
What If Nourishment Was Simpler Than We Thought?
Modern nutrition is often clouded by trends, fads, and conflicting advice. Should you go keto? Paleo? Vegan? The truth is, we are all unique, living in different places with different means, and there is no one-size-fits-all diet. The basic principle in The Circle of Self is simple: eat as close to whole foods as possible. That means choosing foods with single or minimal ingredients as much as possible—vegetables, fruits, whole grains, legumes, eggs, and high-quality proteins.
Highly processed foods, packed with unpronounceable additives, should raise a red flag. Take, for example, a common breakfast cereal loaded with ingredients like BHT, artificial colors, and hydrogenated oils (not to mention 12g of added sugar in one cup!). Instead, a simple meal of oatmeal, nuts, and fruit provides natural energy without the hidden chemicals. I also love overnight oats (rolled oats, milk, vanilla extract, and honey) for the same nutrition but added convenience. And despite common misconceptions, eating whole foods doesn’t have to be expensive. A homemade meal of lentils, rice, and vegetables costs significantly less than a fast-food combo meal while offering exponentially more nutrition.
Beyond processed foods, sugar plays a significant role in our mental and emotional health. The "sugar rollercoaster" is a well-documented phenomenon where consuming large amounts of sugar causes blood glucose levels to spike, prompting the release of insulin to bring levels down. This rapid drop also reduces tryptophan, an essential amino acid needed for serotonin production. Since serotonin regulates mood, memory, and energy levels, these fluctuations can contribute to increased anxiety, irritability, and even depressive symptoms. Plus, to top it off, our immune system becomes suppressed.
Have you ever noticed how you feel after a sugar binge? After the short spike in energy, I often feel tired, cranky, and notice more mucus in my body, like I have a cold coming on. The science shows us why…is it worth it? Is the short-term pleasure worth the long-term toll on our health? You may be thinking “I don’t eat candy, I can’t be eating that much sugar” but when we read the labels, we see hidden sugars in a large variety of foods. Take these foods for example:
1 Clif bar has 22g of added sugar
1 Yoplait French Vanilla yoghurt pot has 14g of added sugar
2 tbsp of BBQ sauce has 9g added sugar
2/3 cup of Nature Valley Protein Granola Oats N Honey has 15g added sugar
Some of these foods are marketed as “healthier options” but by looking at sugar content alone we can see how they take us on the sugar rollercoaster, just like the candy bar.
It’s important to note that natural sugars (i.e. fruits, honey, etc.) also spike our blood sugar but they are digested more slowly and release energy more gradually. One way to take extra control is to eat protein alongside sugar. This keeps the blood sugar spike to a minimum, slowing down its release into the bloodstream, and therefore reduces the prevalence or intensity of potential negative symptoms. For example, eat some nuts with an apple, pair granola with plain greek yoghurt, have a hard boiled egg before eating (maybe half) the Clif Bar. These snacks can also be a game-changer in regulating your mood if you’re experiencing anxiety related to a “sugar crash”. By reducing sugar intake and opting for balanced, whole-food meals, we support not only physical health but also mental well-being.
Every Sip Counts: Rethinking What We Drink Daily
The drinks we consume are just as important as the food we eat. Hydration should come primarily from natural sources—spring water, herbal teas, and high-water-content fruits like cucumbers and watermelon. Many commercial beverages, even those marketed as “healthy,” contain unnecessary additives. Did you know some bottled waters include added salt (i.e. Kirkland bottled water)? Or that sports drinks often contain artificial dyes and high-fructose corn syrup (i.e. Gatorade)?
And then there’s soda—one of the most harmful beverages for our health. A single can of Coke contains 39 grams of sugar, far exceeding the daily recommended amount for children and adults and contributing to obesity, diabetes, and other chronic diseases. Here is another example of a popular product taking us on the sugar rollercoaster, wreaking havoc on our mind and body. Eliminating soda is one of the simplest yet most impactful steps toward better health. If you take anything from this read, cut out soda and notice 1) how your mind and body withdraws from the sugar and caffeine (if present), and 2) how your mind and body feels after a week.
The Quiet Diet: What You Feed Your Mind Shapes Your Life
Nourishment isn’t just about what we eat and drink—it’s also about what we consume mentally and emotionally. The music we listen to, the movies we watch, and the conversations we engage in all shape our thoughts and emotions. Ever had a song stuck in your head for hours? Now imagine that song repeating harmful, degrading, or negative messages—how does that influence your mindset over time? Since having children, I have realized how much power the music and movies we consume in the home and car have on our thoughts, behaviors, and relationships. I love to hear my children repeating Bob Marley’s words that “every little things is gonna be alright” and Mike Love’s “open up and let the love flow in”. They are our daily remind to consume consciously!
Additionally, social media plays a huge role in modern mental nourishment, often in ways we don’t realize. Scientists and psychologists design social media platforms to be addictive, pulling us in with endless scrolling and dopamine hits. Have you ever found yourself opening an app without even thinking? Losing hours to mindless scrolling? This is not an accident—it’s engineered. Limiting social media use, setting boundaries, and replacing screen time with real-world experiences can dramatically improve mental clarity and emotional well-being. I’ve removed myself from most social media platforms and limit use of the remaining few to certain days of the week. If you don’t make a permanent shift, challenge yourself to a week off and reflect on how much you think about it, desire it, and subconsciously look for it. It’s eye-opening!
Nourishment Is a Choice—Choose What Grows You
Ultimately, nourishment is about making intentional choices that support your health and growth. What we put into our bodies and minds shapes the quality of our lives. The next time you eat, drink, listen, or watch something, ask yourself: Is this helping me thrive?
Instead of getting lost in diet trends, overly processed foods, or mind-numbing entertainment, return to the basics. Eat whole, drink pure, and consume content that uplifts you. Your future self will thank you!
If this reflection resonates, consider subscribing or sharing it with someone who might need a reminder to slow down and choose nourishment.