Can cooking decrease depression? A few recent studies indicate it might! Authors Adam Kingl and Jakub Radzikowski cite this research (and more) as supporting evidence in their new cookbook “Executive Eats: The Cookbook for a Better Working Life.”
Even if you are retired, Kingl asserts that meal planning to maintain cognitive and emotional health is just as vital as the accompanying physical benefits. As adjunct faculty at the University College London School of Management and Hult International Business School, his work focuses on the intersection of leadership, wellness and performance.
Thus, I asked Kingl to share a few of the nutrition tips included in the book for the TOPS community.
How do we eat to gain more daily energy?
Sustained energy is the art of avoiding the metabolic rollercoaster. Rather than chasing fleeting rushes from simple sugars, focus on nutritional choices that provide prolonged fuel for the body and brain.
The cornerstone of this strategy is favoring low-glycaemic index (GI) carbohydrates. These types of carbohydrates break down slowly, providing a steady trickle of sugars into the bloodstream (instead of a sudden flood). Lentils and fiber-rich vegetables such as pumpkin may be chosen to minimize the post-meal glucose “ups and downs”.
The second pillar of sustained energy is the strategic inclusion of protein and healthy fats. Protein-rich meals can have a high thermic effect, meaning your body expends more energy to digest them, and they are proven to reduce subsequent hunger.
Finally, we cannot overlook that optimal cellular energy production relies on B-vitamins, which act as essential cofactors in mitochondrial metabolism, and are abundant in whole grains and legumes. Micronutrients like magnesium are vital for preventing the fatigue that comes from improper muscle function. By combining slow-burning fuels with nutrient-dense ingredients, we can maintain energy throughout a demanding day rather than seeking a momentary “sugar” buzz.
Which foods have the most capacity to influence brain health?
Perhaps the most critical nutrients for cognitive function are the omega-3 fatty acids found abundantly in oily fish such as sardines, salmon and trout. A diet rich in these fats contributes positively to cognitive health. A growing body of research links chronic inflammation to mood disorders, including depression and anxiety. Omega-3s, particularly from fatty fish, help regulate this inflammation and are integral to brain cell structure and function.
If healthy fats form the brain’s hardware, its software relies on neurotransmitters. Choline, concentrated in egg yolks, is a direct precursor to acetylcholine, a neurotransmitter critical for memory, learning and maintaining focus. Various studies (in animals and humans) have shown that dietary choline may also improve cognitive function, especially in middle-aged and elderly people.
Can what we eat lessen or intensify negative emotions?
A primary route to a better mood is through serotonin, often called the “molecule of happiness”. Our bodies synthesize this crucial neurotransmitter from an amino acid called tryptophan, which is abundant in foods like chicken, pork, and beans. Research suggests that monitoring tryptophan intake may be an effective way to improve positive feelings and decrease anxiety.
What are the lesser-known benefits of prepping and making meals at home?
Cooking can also be considered a form of mindfulness. And while mindful eating is a recognized practice, cooking can similarly serve as a mindful ritual. Low-stakes yet immersive, it grounds the individual through sensory engagement via sights, sounds, textures and aromas of food in transformation. Repetitive tasks, such as chopping or stirring, can act as anchors of attention, gently drawing focus away from racing thoughts and toward the tangible present.
Ready for one more fun fact? TOPS Club’s July 2026 Recipe of the Month is from Kingl’s cookbook! This Mango, Cucumber and Mint Salad is rich in magnesium and folic acid to essential micronutrients. Also, be sure to enter our latest giveaway for the chance to win a copy of “Executive Eats” on our members-only Facebook page: TOPS Wellness & Support.
Good luck…and remember: If you did your best today, you are already a winner!
~Rachel
