Your Leadership Diet: Are You Feeding Your Brain What It Needs?

We know that diet and exercise impact our physical health—but what about our leadership health?

The brain is an energy-hungry organ. It runs on what we give it: how we eat, sleep, and move. Yet too many leaders treat their bodies like an afterthought, even when their decisions, emotional regulation, and ability to think strategically depend on it.

Here’s what the science tells us:

🧠 Sleep

A single night of poor sleep reduces the brain’s ability to process risk and regulate emotions. Leaders who are sleep-deprived are more reactive, less empathetic, and more likely to make impulsive decisions.

🏃 Movement

Exercise increases blood flow to the prefrontal cortex (your brain’s executive command centre) and releases neurotransmitters that improve mood, focus, and stress resilience.

🥗 Food

Your brain needs a steady supply of glucose, but not the rollercoaster of high-sugar, high-carb crashes. Omega-3s, protein, and slow-burning carbs keep your cognition steady.

When leaders say they’re “too busy to prioritise themselves”, I remind them: Your team experiences your brain state, whether you realise it or not.

So, what’s one habit you’ve changed that’s improved your leadership performance? 

Until next week, take care of yourself and others

Madeleine

I help accomplished professionals untangle difficult career questions so they can thrive in work and life.

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