Chloe Harrouche, CEO of The Lanby, shares tip for executive leaders to hack their health.
When it comes to staying mentally sharp and focused, what you eat matters more than you might think. The connection between nutrition and cognitive performance is undeniable, and incorporating the right foods into your daily routine can help you sustain energy, clarity, and creativity throughout the day. Here the experts at The Lanby offer you five nutrition hacks for mental stamina - simple, effective strategies to fuel your brain and optimize your focus.
Start your day with a protein-rich breakfast to stabilize blood sugar and boost neurotransmitter production. Continue protein intake throughout the day to sustain energy and focus.
Tip: We love Be Well by Kelly protein powder and add it to smoothies, oats, chia seed pudding, and more! Our favorite other sources of protein include pasture raised eggs and organic greek yogurt. If you didn’t prep breakfast and are pressed for time, we love Aloha and Atlas protein bars, and recommend pre-made protein shakes such as Rebbl.
Include omega-3s (salmon, chia, walnuts), dark leafy greens, berries, and eggs. These support memory, focus, and mood. Aim to include them into your diet on a daily basis. Walnuts make for a great afternoon snack, frittatas are an easy meal prep staple, and chia seeds are truly like nutrition sprinkles and can be added on top of yogurt bowls, oats, and even salads.
Tip: We love Seatopia, Vital Choice, and Wild Plant for sustainable salmon and Vital Farms organic pasture raised eggs. Make a goal to eat wild salmon about 2-3 days/week.
Combine healthy fats with complex carbs (e.g., avocado + whole-grain toast) to slow glucose release and maintain energy. Pair iron-rich foods with vitamin C (e.g., spinach + lemon) to support oxygen flow to the brain.
Even mild dehydration can impair focus. Sip water consistently throughout the day. We love the Owala and Bink waterbottles. Add electrolytes if you're drinking lots of caffeine or sweating frequently. Our go-to’s are LMNT or Needed.
Eating at regular intervals supports steady energy and avoids brain fog from sugar crashes or skipped meals. Aim to eat every 3-4 hours. For example:
Reminder: Your mental clarity can shift with your menstrual cycle. In your follicular phase: Brain fog tends to lift—optimize deep work. In your luteal phase: Energy may dip—lean into easier tasks and support focus with extra nutrients (B vitamins, magnesium).
By making intentional choices about what you eat and when, you can unlock a powerful tool for mental stamina and clarity. From prioritizing protein to staying hydrated and syncing your nutrition with your natural rhythms, these small but impactful habits can help you show up as your sharpest, most focused self. Remember, fueling your brain is an ongoing practice—start with one or two of these tips and build from there. Your mind (and mood) will thank you!
