As a former fighter, coach, and nutrition advocate, I see firsthand how food impacts performance, recovery, and overall well-being. But beyond the physical effects, there’s another major factor at play—our emotional connection to food and how we unknowingly pass it on to the next generation.

Recently, in working with both my own child and some of yours, I’ve noticed a lack of understanding around functional nutrition. Then, during a conversation with my incredible wife, she mentioned something that really struck me: “It made me sad that Uriah couldn’t have cereal as a snack.”

That statement sparked my curiosity—sad? Why?

After digging deeper, we realized it wasn’t about the cereal itself. It was about the emotional high she remembered from childhood—those late-night bowls of cereal that brought her comfort and joy. And that lead me here: we don’t just eat for fuel; we eat for feelings.

Mine is anytime we go on a trip I crave candy! ‘Why”? because as a child that was the primary time, I received candy; emotionally I expect it!

(Coincidentally, cereal is one of the worst foods you can consume—loaded with sugar, artificial ingredients, and empty calories!) ((EMPTY CALORIES: calories with little or no nutritional value))

How Emotional Eating Starts: Reward, Comfort, and Celebration

From a young age, we are conditioned to attach emotions to food:

• “You did great today! Here’s some ice cream.” 🍦
• “You’re sad? Let’s get some cookies to cheer you up.” 🍪
• “It’s a celebration! Time for cake!” 🎂

While food should be enjoyable, it should never be the primary way we manage emotions.

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The Emotional Connection to Food

From a young age, many of us are conditioned to associate sugary treats with comfort, rewards, or celebrations. This emotional eating pattern can become deeply ingrained, leading us to seek out high-carb foods during times of stress or sadness. Research indicates that emotional eating is linked to disordered eating behaviors in children and adolescents, which can adversely affect metabolic health. 

The Impact of High-Carbohydrate Foods on Insulin Levels

Consuming foods rich in simple carbohydrates—such as sugary cereals, chips, candies, and cakes—causes rapid spikes in blood glucose levels. In response, the pancreas releases insulin to help cells absorb glucose. Frequent consumption of these high-glycemic foods can lead to insulin resistance over time, increasing the risk of type 2 diabetes and other metabolic disorders. ​

The Role of Protein in Blood Sugar Regulation

Incorporating adequate protein into meals can mitigate the rapid absorption of glucose into the bloodstream. Protein slows down digestion, leading to a more gradual release of glucose and preventing sharp blood sugar spikes. This stabilizing effect is beneficial for maintaining consistent energy levels and reducing cravings associated with blood sugar fluctuations. ​

How Poor Food Choices Affect Performance

Athletic performance is heavily influenced by diet. Eating high-sugar, low-nutrient foods leads to:

1. Energy Crashes – Processed carbs give a quick burst of energy but lead to a crash, making it difficult to sustain high-intensity training.
2. Slower Recovery – Poor nutrition increases inflammation, making it harder for the body to repair muscles after intense workouts.
3. Decreased Focus and Reaction Time – Stable blood sugar levels support mental clarity, while sugar spikes and crashes impair decision-making and reflexes.
4. Increased Fatigue – A diet high in processed foods can lead to chronic fatigue, limiting endurance and overall performance.
5. Weakened Immune System – Poor nutrition increases the likelihood of getting sick, leading to missed training sessions and setbacks in progress.

Strategies to Break the Cycle

1.     Mindful Eating Practices: Encourage awareness of hunger and fullness cues, distinguishing between physical hunger and emotional cravings.​

2.     Balanced Meal Composition: Combine complex carbohydrates with lean proteins and healthy fats to promote satiety and stable blood sugar levels.​

3.     Alternative Rewards: Shift away from using sugary foods as rewards. Instead, offer non-food incentives to support their emotional growth.​

4.     Education and Communication: Discuss the effects of different foods on the body with children, fostering an understanding of nutrition and encouraging healthier choices.​

Balance is Key: Finding the Right Approach

While it’s important to avoid excessive sugar and processed carbs, balance is key. Completely restricting certain foods can backfire, leading to cravings and unhealthy binge-eating habits. Instead, focus on a well-rounded diet that includes:

🍗 Lean Proteins – Chicken, fish, eggs, Greek yogurt, and plant-based proteins for muscle repair and sustained energy.
🥑 Healthy Fats – Avocados, nuts, olive oil, and fatty fish to support brain function and hormonal balance.
🍠 Complex Carbohydrates – Sweet potatoes, quinoa, brown rice, and vegetables to provide steady, long-lasting energy. I believe even these can be kept to a minimum.
🥦 Micronutrient-Dense Foods – Dark leafy greens, colorful vegetables, and fresh fruits to support immune health and recovery.

By teaching our children and athletes to balance their nutrition—rather than demonizing certain foods—we create sustainable, healthy habits that support both performance and well-being. Our bodies are amazing machines and can do miraculous things, like process poor fuels! My belief is dont do it too often, don’t attach emotions to it. 

Conclusion

Our emotional ties to food, especially high-carbohydrate treats, can perpetuate unhealthy eating habits across generations. By recognizing and addressing these patterns, and by emphasizing the role of balanced nutrition—including adequate protein intake—we can guide our children toward healthier relationships with food. This proactive approach not only enhances physical health but also supports emotional well-being, laying the foundation for a vibrant and balanced life.

I’d like to note that I am NOT promoting a calorie restricted approach for our kids!!! Yet a mindful and deliberate approach to eating. “Calories are fuel”! make it the right fuel.

I once had a friend who owned an incredible car—a Mazda RX-8, one of the top sports cars at the time. He treated it like gold, giving it frequent oil changes, weekend washes, and only the highest-quality fuel. He even went out of his way to fill up at a specific gas station.

But when it came to his kids, it was a different story. Their pantry was stocked with sugary cereals, Little Debbie snack cakes, chips, and their fridge filled with sodas and sugary juices. His reasoning? “They’re just kids.”

It always stuck with me—why would we take better care of a car than we do of our bodies and the health of a child?

Thanks Kru B