Understanding Decision Fatigue and its Impact on Nutrition

Have you ever found yourself staring into the fridge after a long day, unsure of what to cook? You might be experiencing decision fatigue, which can influence your eating decisions. Neuroscientist Shawn Watson can relate to this feeling and has conducted research on the phenomenon, as well as on cognitive performance and age-related cognitive decline.

Watson’s neuroscience background significantly influences his dietary choices. According to him, nutrition is the second most crucial factor for brain health and performance, next to sleep. He explained that a nutritious diet can help prevent dementia in the long term and immediately affect how well one works, interacts with loved ones, and feels happy. He even suggested that your diet might impact the possibility of a promotion.

Watson is particularly mindful of his gut health and has adjusted his behavior regarding artificially sweetened drinks. He noted that large observational studies have linked the regular consumption of these drinks to accelerated cognitive decline and increased dementia risk, particularly when consumed during midlife. Although the evidence is correlational rather than definitive, seeing this pattern in several large studies was enough for Watson to change his habits.

What a Neuroscientist Eats in a Day

Breakfast: Watson starts his day with Multigrain Cheerios topped with a generous scoop of flax and yogurt. He emphasized the importance of gut health in maintaining brain health.

Lunch and Dinner: His meals mainly consist of vegetables, some protein, and a bit of rice. Additionally, he consumes a stimulant-free “brain drink mix,” which he co-founded to combat decision fatigue. Watson drinks this mix 30 to 60 minutes after lunch to maintain mental clarity for the rest of the day. He noted that he keeps his lunch light to avoid losing focus in the afternoon.

Snacks: Watson used to snack in the afternoon, not due to hunger but because of mental fog. He recognized this as a sign of decision fatigue. Now, he questions what he really needs when the urge arises, which is often water rather than food. Mild dehydration is commonly mistaken for hunger.

Dessert: Although Watson prefers savory foods, he still enjoys dessert, particularly ice cream. However, he avoids pairing it with coffee since late caffeine consumption affects his sleep, which he values highly.

Tips on Managing Decision Fatigue

Watson explained that when decision fatigue sets in, people tend to choose convenience over what’s best. This often leads to opting for fast food or takeout instead of cooking. To counter this, he suggests planning meals earlier in the day. Making decisions about dinner right after a long workday can feel burdensome, and the choices made are not likely to be as good as those made earlier in the day. He advises knowing what you will cook before coming home.