Your First 90 Days, Day 19: Fueling the Healing

🧠Day 19: You Are What You Eat: Nutrition for a Healing Brain

"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear." - Buddha

After quitting porn, Ben found himself craving sugar constantly. He'd replace his old habit with trips to the vending machine for candy bars and soda. He got a brief spike of pleasure, but it was always followed by a crash that left him feeling sluggish, irritable, and even more prone to his old porn cravings. He was trading one form of junk food for another, and his brain was paying the price.

On Day 19, we're exploring the powerful and often-overlooked link between nutrition and recovery. The food you eat is the fuel your brain uses to heal, regulate moods, and fight cravings. You don't need a perfect diet, but a few simple tweaks can make a world of difference.

The Sugar-Dopamine Connection

Does this cycle sound familiar? You feel stressed or down, you eat something high in sugar or refined carbs, you get a brief rush of pleasure (a dopamine hit), and then you crash, feeling even worse than before.

This is the same basic mechanism as the porn habit loop. Sugar and highly processed foods provide a quick, intense spike in dopamine, which can temporarily soothe the discomfort of PAWS or the flatline. However, this rollercoaster of blood sugar and dopamine can lead to:

• Increased irritability and mood swings
• Low energy and brain fog
• More intense cravings (for both sugar and porn)

Stabilizing your blood sugar is a key strategy for stabilizing your mood and reducing cravings.

Building Blocks for Your Brain

Your brain needs specific nutrients to rebuild its damaged signaling pathways. Think of these as the raw materials for your recovery construction project.

• Protein: Amino acids from protein are the building blocks of neurotransmitters like dopamine and serotonin. Including a source of protein (eggs, chicken, fish, beans, lentils, tofu) with each meal helps stabilize energy and mood.
• Healthy Fats: Your brain is nearly 60% fat. Omega-3 fatty acids (found in fish, walnuts, flaxseeds, and chia seeds) are essential for building healthy brain cells and reducing inflammation.
• Complex Carbohydrates: Unlike sugar, complex carbs (from vegetables, whole grains, and legumes) provide a slow, steady release of energy, preventing blood sugar crashes.

Action Step: The One-Thing-Better Rule

You do not need to overhaul your entire diet today. That's overwhelming. Instead, your task is to apply the "One-Thing-Better" rule to one of your meals.

• Instead of a sugary cereal for breakfast, could you have oatmeal or eggs? (Better)
• Instead of a soda with lunch, could you have sparkling water? (Better)
• Instead of a candy bar for a snack, could you have an apple with peanut butter? (Better)
• With your dinner, could you add one serving of a green vegetable? (Better)

Choose one small, achievable upgrade. The goal is to build momentum and prove to yourself that healthier choices are within your reach. Every time you make a slightly better choice, you are casting a vote for your new, healthy identity.

Conclusion: Fueling the Fight

You are asking your brain to do the incredibly difficult work of rewiring itself. It's like asking a construction crew to rebuild a skyscraper. You have to give them the right materials to do the job. By making small, conscious improvements to your diet, you are providing your brain with the high-quality fuel it needs to heal faster and more effectively.

Good nutrition is not about punishment or restriction; it's about providing your body and brain with the respect and care they deserve. Tomorrow, we'll explore how to find moments of mindfulness and peace outside of formal meditation.