Nutrition and mental health: What (and how) to eat
Create a diet that supports YOUR mental and emotional well-being.

By Brian St. Pierre, MS, RD, Alisa Bowman, PN1-NC

Nutrition is just one piece of the mental health puzzle. Diet influences mental and emotional well-being, but sleep, exercise, stress management, and social support are equally vital.
No single food or supplement is a cure-all. Relying on one “superfood” is a trap; a diverse, minimally-processed diet is a better bet for brain health.
“Perfection” isn’t required—and may contribute to anxiety anyway. Aim to make small improvements in food quality over time, emphasizing the overall pattern rather than getting hung up on single choices.
Supplements may help, but consult professionals. Some supplements show promise, but discuss them with a healthcare provider before use.
Coaches should stay within their scope. Health coaches can support clients by reinforcing healthy habits and encouraging discussions with medical professionals about specific treatments.

All over the internet, you’ll find magical-sounding solutions for anxiety, depression, brain fog, and fatigue.

Eat this ancient mushroom! Wear this crystal! Hang upside down!

If only feeling better were that simple.

Focusing on just one food or supplement is kind of like wearing a raincoat that only covers your left shoulder.

It’s just not enough to help you weather life’s storms.

First, nutrition accounts for only part of the mental and emotional health picture.

Things like exercise, stress management, sleep, social support, and a sense of purpose are also crucial to feeling balanced, strong, and capable.

Second, mental and emotional well-being depends on many different nutrients from many different foods.

(That ONE ancient mushroom isn’t your nutritional panacea.)

In the below infographic, you’ll find ways to build a better mental and emotional health “raincoat”—one that’s durable (and full body).

If you’re a coach…

Remember your scope of practice: You can’t recommend specific foods, beverages, or supplements as a treatment for depression, anxiety, or any other medical condition. That’s what your client’s doctor is for.

Here’s what you CAN do….

Support clients as they put their doctor’s advice into practice
Listen with curiosity and compassion when clients tell you about their struggles
Let clients know about supplements that might help—and encourage them to discuss that information with their doctor
Recommend dietary patterns known for enhancing mental and emotional health

Download this infographic for your tablet or printer and apply the steps to create a diet that helps you think and feel better.

++++

If you’re a health and fitness pro…

When your clients are stressed and exhausted, everything else becomes a struggle: going to the gym, choosing healthy foods, and managing cravings.

But with the right tools, you can help your clients overcome obstacles like chronic stress and poor sleep—leading them toward the lasting health transformations they’ve always wanted.

PN’s Level 1 Sleep, Stress Management, and Recovery (SSR) Coaching Certification will give you these tools. And it’ll give you confidence and credibility as a specialized coach who can solve the biggest problems blocking any clients’ progress. (You can join the SSR Early Access List for our biggest discount + exclusive perks.)

When life gets messy, most coaching plans fall apart.

Clients skip workouts. Their sleep tanks. Stress takes over.

And suddenly—nothing’s working. Not even your best strategies.

The Sleep, Stress Management, & Recovery (SSR) Certification teaches you to think differently: To adapt your coaching approach so clients can stay consistent—even when everything else goes sideways.

You’ll learn how to:

Coach with more empathy, confidence, and clarity (no more guesswork or pushing harder)
Decode the biology of stress, using tools like HRV, the HPA axis, and cognitive load
Improve client sleep through circadian rhythm alignment, light exposure, and sleep stage optimization
Use the Recovery Dial and 3R Framework to adjust plans based on real-time capacity