The Science of Eating Right: Unlock Energy, Focus, and Lifelong Health

The Food Trap We All Fall Into

Imagine walking into a grocery store, shelves stacked high with vibrant packaging, promising “low-fat,” “sugar-free,” and “all-natural” goodness. It’s tempting, convenient, and cleverly designed to make you believe it’s healthy. But behind the flashy labels, there’s a hidden world of artificial additives, excessive sugars, and chemicals that wreak havoc on your body.

We live in a world where processed foods are the norm, and real, whole foods feel like an inconvenience. But what if eating right wasn’t about restriction, but about reclaiming your health—one meal at a time?

Why Processed Foods Are Slowly Harming You

At first glance, processed foods seem harmless. They save time, taste great, and are available everywhere. But the more we rely on them, the more we unknowingly sacrifice our health.

What Science Says About Ultra-Processed Foods

Research has repeatedly shown that ultra-processed foods are linked to:

• Obesity & Weight Gain – Packed with empty calories, leading to overeating (BMJ 2019 Study)

• Higher Risk of Chronic Diseases – Increased chances of diabetes, heart disease, and even cancer (Journal of the American Medical Association)

• Digestive Issues – Lack of fiber and gut-friendly nutrients (Nature Reviews Gastroenterology & Hepatology)

• Poor Mental Health – Diets high in processed foods contribute to anxiety and depression (Cambridge University Press)

Foods You Should Start Limiting

• Deep-fried puris and oily parathas

• Instant noodles and frozen dinners

• Soda, flavored drinks, and energy drinks

• Packaged snacks like chips and cookies

• White bread, refined pasta, and processed meats

Each time you replace one of these with a whole-food alternative, you take a step toward a healthier body.

How Eating Right Transforms Your Life

Mastering the skill of eating right isn’t just about physical health, it transforms your entire life. When you fuel your body with the right nutrients, you experience:

• Increased Energy Levels – No more mid-day crashes or sluggish mornings. Whole foods provide sustained energy that keeps you productive.

• Sharper Mental Clarity – Processed foods filled with artificial additives can fog your brain, while whole foods enhance cognitive function and focus.

• Emotional Stability – The gut-brain connection is real. A healthy diet rich in fiber, healthy fats, and proteins helps regulate mood and reduce anxiety or depression.

• Better Sleep Quality – Eating clean supports melatonin production and reduces inflammation, leading to restful sleep.

• Stronger Immunity – A well-balanced diet strengthens your immune system, reducing the frequency of illnesses.

Eating right is not just about looking good, it’s about feeling incredible every day. The choices you make at every meal directly affect your mental resilience, emotional well-being, and long-term success.

How to Start Eating Healthy Without Feeling Overwhelmed

A common mistake people make when trying to eat healthier is going all-in overnight. They throw out everything in their fridge and attempt a “clean” diet, only to give up a week later. The secret is gradual change.

1. Make Whole Foods the Foundation of Your Diet

If it’s made in a lab, avoid it. If it comes from the earth, eat it. Simple. Start focusing on:

• Fresh Fruits & Vegetables – The more colorful, the better.

• Whole Grains – Brown rice, quinoa, oats, whole wheat products.

• Quality Proteins – Eggs, fish, lean meats, legumes.

• Healthy Fats – Avocados, nuts, olive oil, seeds.

2. Cook More, Rely Less on Packaged Foods

Take control of your ingredients by preparing meals at home. Cooking isn’t just about nutrition, it’s a powerful way to connect with what you eat. Start small:

• Swap takeout for home-cooked meals.

• Learn 2-3 simple, go-to healthy meals.

• Prep ingredients in advance to make cooking effortless.

3. Plan & Keep Smart Snacks Handy

Ever grabbed a chocolate bar because there was “nothing else to eat”? That’s why preparation is key. Stock up on easy, nutrient-dense snacks like:

• Greek yogurt with nuts

• Boiled eggs and cheese sticks

• Fruit and nut butter

• Cucumber

4. Practice Mindful Eating

In a world of distractions, we eat while scrolling, watching TV, or working. This leads to overeating and poor digestion. Instead, try:

• Eating without screens.

• Chewing slowly and recognizing fullness.

• Drinking water before meals to prevent overeating.

How to Know How Much to Eat

Eating right is not just about food choices, it’s about understanding your body’s energy needs. A simple way to do this is through TDEE (Total Daily Energy Expenditure).

Step 1: Calculate Your BMR (Basal Metabolic Rate)

Your BMR is the number of calories your body needs at rest.

Formula (Mifflin-St Jeor Equation):

• For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5

• For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Step 2: Multiply by Your Activity Level

• Sedentary (little to no exercise): BMR × 1.2

• Lightly active (1-3 days/week exercise): BMR × 1.375

• Moderately active (3-5 days/week exercise): BMR × 1.55

• Very active (6-7 days/week exercise): BMR × 1.725

• Super active (hard exercise + physical job): BMR × 1.9

Step 3: Adjust for Your Goals

• Want to lose weight? Eat 10-20% fewer calories than TDEE.

• Want to maintain? Stick to TDEE.

• Want to build muscle? Eat 10-20% more calories than TDEE.

Use this website to calculate your required calories: https://www.calculator.net/calorie-calculator.html

The Final Word: Make It a Lifestyle, Not a Diet

Eating healthy isn’t about cutting everything out, it’s about choosing better, one step at a time.

• Swap processed snacks for whole foods.

• Cook at home more often.

• Listen to your body and eat mindfully.

• Learn how much food your body truly needs.

The goal isn’t perfection. The goal is progress. Small, consistent changes will reshape your health over time. And remember, your body will thank you for every healthy choice you make.

🔗 Want more practical health tips? Stay tuned for the next issue of The Focus Letter.

🎙️ Check out this podcast of Figuring Out by Raj Shamani where Food Pharmer uncovers the dark secrets of packaged food: https://youtu.be/gndV_d_Q1SE?si=manO3ZtEIiLl0RSY

📚 Research about healthy food, learn about nutrition, there are plenty of great resources online, including YouTube, blogs, and scientific studies.

💬 What’s one small food swap you’ll make today? Let me know!