Have you ever found yourself staring into your fridge at the end of a long day, unsure of what to cook? This situation might be a sign of decision fatigue, which can influence your eating choices. Neuroscientist Shawn Watson understands this feeling well. He has studied decision fatigue, cognitive performance, and age-related cognitive decline. His expertise in neuroscience greatly affects his dietary habits.
“Next to sleep, nutrition is the biggest lever you have, and not just for brain health but brain performance,” Watson shared with USA TODAY. He stressed that good eating habits can help prevent dementia in the long run. It also has short-term benefits. “It changes how well you work, how patient you are with people you love, even how happy you feel. Your next promotion might depend on what your breakfast looked like,” he explained.
What a Neuroscientist Eats Daily
Watson focuses on gut health and has adjusted his behavior regarding artificially sweetened drinks. “Large observational studies link regular consumption of these drinks to faster cognitive decline and higher dementia risk,” he noted. While these findings are correlational, Watson believes they’re significant.
Breakfast
His breakfast includes Multigrain Cheerios with a scoop of flax and yogurt. “Got to keep things moving as I get older,” Watson said, emphasizing the connection between gut health and brain health.
Lunch and Dinner
He prefers meals rich in vegetables, with some protein and a bit of rice. Watson also drinks a stimulant-free brain drink mix he co-founded. It’s designed to help combat decision fatigue. He consumes it 30 to 60 minutes after lunch to maintain clarity in the afternoon. “A big plate of pasta at noon and I can feel my focus sliding by 2 p.m.,” he explained, describing his deliberately simple meals.
Snacks
Watson used to grab snacks in the afternoon but realized it was decision fatigue, not hunger. “Now when the urge hits, I ask what I actually need, and it’s rarely food. Usually water.” He points out that mild dehydration is often mistaken for hunger.
Dessert
While Watson enjoys savory foods, he does like dessert, especially ice cream. However, he avoids pairing it with coffee, as caffeine affects his sleep. “Sleep is the one thing I won’t trade,” he stated.
Tips to Manage Decision Fatigue in Meal Planning
Watson warns that when decision fatigue sets in, you might default to easy choices like fast food or takeout instead of cooking. To prevent this, he suggests planning meals earlier in the day. “Know what you’re making before you walk in the door,” Watson advised. Deciding dinner after a long workday isn’t ideal. “At 6 p.m. every choice feels heavy,” he explained, advocating for decisions made earlier in the morning when you have more clarity.