Intake: Fuel for work and life

You’ve heard food called many things — fuel, sustenance, treats, and culture. You need it to survive and thrive, but much of the nutrition information available to us is focused on diet culture or myths. Good nutrition advice gets ignored for being too simple because bad nutrition advice convinces everyone it has to be complicated.

But, there are three truths about food that experts at Exos are sure of:

1. It determines your functional state: Your ability to perform tasks effectively is heavily dependent on how well you fuel your body. Inadequate nutrition and hydration can impair cognitive functions and overall physical health, affecting your ability to work and live.
2. It’s your energy: Every bodily function, including cognitive activities and physical movements, requires energy. Insufficient fueling can cause the body to underperform and feel fatigued.
3. It’s your own: There is no global recommendation or rules that will work for everyone, you must figure out what works for you.

Food determines your functional state. 

Food powers us and it’s the single most important factor of your mental and physical health. Which is why it’s one of the most complex and contested when it comes to figuring out what we should or shouldn’t eat. Misinformation abounds, from libelous “honey” labels to food myths like avoiding glucose spikes or carbo-loading before a race. (Carbo-loading requires much more than just overeating pasta.) And all that doesn't account for the influence of diet and weight loss culture, which continue to be immensely profitable and so fuel misinformation.

So, how do you know if you’re fueling your body with the right things?

Now’s your opportunity to critically analyze your intake and consider how to improve it, and as a result, improve how you fuel your life and leadership. In this chapter, we’ll offer real food science and practical wisdom to make the most of your daily intake.

TLDR on intake

Food is what keeps us going. Unfortunately, a lot of the nutrition advice out there is tangled up in diet myths or contradicting rules. The science is clear on one thing — how well you perform in work and life is tied directly to the volume and quality of what you put in your body. An Exos study shows that most athletes and executives are missing out on key nutrients like vitamin D and omega-3s. So, take the time to build a fueling plan — start with the basics of hydration, nutrient-rich meals, and intentional supplementation. But remember, food is personal and our bodies are unique — find a fueling plan that works for you.

The science of food and fuel

The science is surprisingly clear — many executives are under-nourished. Exos ran a study where they looked at over 100 biomarkers for 100 professional athletes and executives. Of the top performers surveyed, not single person had an optimal level of all five important biomarkers:

• 83% lacked vitamin D
• 90% lacked sufficient magnesium
• 90% have elevated homocysteine
• 97% lacked omega-3
• 100% did not retain the adequate balance of omega-6 and omega-3 fatty acids

These markers are not nutritional buzzwords. Your brain and body are linked in an interconnected system that affects everything you do. Vitamin D is crucial for bone growth and emotional regulation (how you handle stress, anxiety, and depression); magnesium is for muscle and nerve function and supports our body’s stress response; and having too much homocysteine is indicative of poor vitamin B status. Something as simple as slight dehydration can lead to a significant decrease in cognitive function. Whereas staying hydrated throughout the day can significantly contribute to mental sharpness and visual acuity.

As the above data suggests, micro-malnutritions like these are common and the gut-body connection is incredible, insofar as we crave things we are deficient in. Shipwreck survivors at sea develop cravings for fish eyes — which though they do not consciously realize it, are rich with Vitamin C and the antidote to scurvy. And pregnant women famously develop cravings for all manner of things, such as unripe fruits and other sources of antioxidants to maintain their compromised immune system.

Yet for all this biological cleverness, cravings are imprecise. And our biological instincts were developed at a time when most humans experienced chronic hunger, and binging sweets was a rational thing to do.

Now many of us live in environments of extreme caloric surplus—where highly processed foods with scant nutrients parade in packaging and aroma compounds designed to trick our senses. In this environment, our impulses are blunted, and we eat our fill without actually getting all the nutrients we need. We are overfed and undernourished.

Before the industrial revolution, what grew out of the ground, swam in the oceans, or roamed the great plains is what we consumed. However, through decades of technological progress, economic changes, and a revolution in our global economy, our need for food changed rapidly — and our dependance on the global production of food became the norm. Today’s challenge is that the vast majority of this food is ultra processed and void of nutrients. (Some of those foods have various vitamins and minerals actually added back in.)

Exos reminds people that we want food to have the intent to nourish. We all need basic macronutrients (i.e., proteins, fats, carbohydrates), including fiber, vitamins, minerals, essential fatty acids, and amino acids, as fuel that supports our brains and bodies’ to pursue our highest endeavors.

Our unique body-brain connection also means that deciphering what works for individuals can be difficult. But we do know a few things. First, your choice of foods and fluids has a direct impact on your mental clarity, memory, energy levels, and mood. By starting your day with a nutritious breakfast that includes protein, B vitamins and Omega-3 fatty acids, you’ll gain a substantial energy boost that’ll keep you productive longer.

On the other hand, traditional views on caloric intake may lead you to underestimate the amount of food your body requires. So it's important to consume adequate calories to support all bodily functions. This should include nutrient-dense sources of carbohydrates (i.e., high in fiber, less processed) — which are essential for energy and digestive health, and shouldn’t be unduly limited — to support active brain function and keep you fuller longer.

Simple rules can also be true. Like always having a variety of colors on your plate. Or the adage, “Eat food, not too much, mostly plants,” coined by Michael Pollan.

Intake goals to STRIVE for

To optimize your mind and bodily functions, your intake needs to be personalized to you. Here are four suggested practices to adapt to your desired habits and individual preferences.

• Prioritize consistent hydration — Aim to drink 0.5-1 ounce per lb of body weight in water per day. Add electrolytes that mainly contain sodium when exercising, experiencing extreme heat, or when you’re ill or stressed.
• Create a fueling plan — Keep your intake plan simple by focusing on hydration, food, and intentional supplementation. Implement habits which will support hydration throughout the day and add electrolytes when needed. Ensure each meal has a sufficient amount of produce, carbohydrates (~3g/serving), proteins (~25g/meal), and fats. Then add supplements to your plan, only choosing those which are high quality, safe, and backed by science.
• Eat a nutrient-rich diet — Prioritize a diet rich in essential nutrients, particularly for the first meal of the day, to ensure a steady supply of energy at the hours you need to be at peak productivity. The most common out of range nutrition markers executives and athletes experience are vitamin D, omega 3, magnesium, and homocysteine. Add foods and supplements to your intake which address these missing nutrients. 
• Pay attention to your digestive health — The gut microbiome consists of all the microbes and their genetic material in the small and large intestines. While much remains to be learned, it’s clear that the diversity, type, and function of these bacteria significantly impact overall health. A diverse gut microbiome, with a balanced mix of good and bad bacteria, is crucial for optimal gut function, as overgrowth of either is typically undesirable. To support a healthy gut, incorporate fermented foods or probiotic supplements into your diet, and prioritize fiber-rich foods, which provide prebiotics to nourish beneficial bacteria.

Focus on your food's ability to nourish. 

To build your fueling plan, start with your “why”

Every good plan has a “why” behind it. You’re probably familiar with this because every good leader explains the “why” to their team before starting a new project. Similarly, start building your fueling plan by thinking about your reason for doing it — which should perhaps tie back to your vision. (See Vision)

Maybe you want an intake plan which reduces the amount of time you’re thinking about meals each day, but ensures you’re eating enough to keep your energy levels and executive functioning high. Or you want a fueling plan that will support metabolism, training adaptations, and muscle repair because you’re physically active throughout the week or investing immense energy into a leader’s top goal (i.e., launching a product, raising another round, giving a keynote presentation, etc.).

Publicly sharing your “why” — or maybe with a few close confidants — may help guide your decisions and keep you on track as you build new intake habits. Your “why” will also help you to plan the “what,” “when,” and “how much” of your intake. If your focus is on optimizing for time, then you’ll prioritize high-protein, quick meals which keep you fuller longer. If your priority is muscle repair, then when and how much you’re fueling are just as important as what you’re eating.

No two fueling plans are the same because no two CEOs or athletes live the same lives. Think about your lifestyle, your health goals, and your ideal energy levels. Build a realistic intake plan for the person you are right now. Then once you’re settled into your habits, adjust and optimize.

Build your foundation

Start with the basics: hydration, food, and supplements. Ensure you’re hydrated throughout the day, eating a sufficient amount of calories, and supplementing any insufficient nutrients that aren’t already in your intake. From those building blocks, expand your intake plan based on your lifestyle and preferences.

Keep hydrated

• Water: Drink 0.5-1 ounce per lb of body weight in water per day.
• Electrolytes: Add electrolytes in the case of exercise, illness, stress, or heat.

Eat a good mix of food

• Produce: Plenty of colorful fruits and vegetables at most meals.
• Carbohydrates: For energy and brain function choose minimally processed forms, such as whole grains and complex carbohydrates that have at least 3 grams of fiber per serving. Don’t unnecessarily limit carbohydrates.
• Proteins: To stay full longer and to maintain brain function and muscle recovery and maintenance, eat at least 25 grams at each meal.
• Fats: Fat helps the body absorb nutrients and create energy, along with providing a benefit to cognitive function. Prioritize foods with monounsaturated and polyunsaturated fats.
• Fiber: Eat at least 35 grams/day to support gut health, manage blood sugar, and support portion and appetite control.

Choose quality, safe, and evidence-based supplements

• High quality multi-vitamin: Dose based on your needs.
• Vitamin D: 2000 IU/day.
• Omega 3: 1-3 mg/day.
• Magnesium: Dose based on your needs (~200mg) and remember to do your research as not all magnesium is created equal. 
• Probiotic/digestive enzymes: 20+billion CFU, 4+ strains of bacteria.
• Iron: Dose based on your needs, but Exos recommends eating iron-rich foods first, and doing bloodwork with your doctor before intentional supplementation.  

Adjust and optimize

Once you’ve built your fueling plan, enact it. And then reflect on what’s working and what’s not. Are you feeling more focused? Are your energy levels staying consistent throughout the workday? Could you maintain this plan long-term? Pay attention to your body and mind, then reflect on the questions that got you here. (To stack benefits, you can incorporate this into a daily mindfulness journaling habit.)

• Why? Does your intake plan help you achieve your stated desires?
• What? What are you eating, drinking, taking? Is it helping your stated goals or are you noticing a dip in your energy levels, mental capacity, or stamina?
• When? Are you fueling according to your body cues? Are you fueling your body consistently?
• How much? Are you fueling with enough hydration, food, and supplements?

Remember, there’s no one-size-fits-all approach. Understanding your unique needs will help you create a sustainable plan that supports your body and mind. And in turn, supports your effectiveness as a leader.