Today at a Glance
- Healthy Eating Isn’t About Location — It’s About Approach
- Why Your Diet Is Failing You (and what actually works)
- Transform Your Energy Levels with This Simple Food Strategy
- 7 Foods for Sharper Thinking
- The Mindful Eating Reset
I grew up in Italy, and I’ve lived in Mexico, Germany, Spain, France, Thailand, Vietnam — and traveled through countless more countries.
Additionally, Markus and I have been living as digital nomads for the past 4 years.
Different cultures. Different climates. Different foods.
Yet, no matter where I go, I cook. 99% of the time.
Not because I have to. But because I want to.
I love to eat. And I love to feel good. Food should nourish, not drain you.
Last week, I was talking with a client — an entrepreneur from Israel.
Super driven. Building something big. But struggling with one basic thing: food.
“At home, eating healthy is easy,” he told me. “I know where to find the best stuff — the fresh produce, the salad bowls, the organic markets. But here in Vietnam? I don’t know what to eat.”
I get it. New country, new food landscape, new habits to figure out.
But here’s the thing: Eating healthy isn’t about location. It’s about approach.
The approach to food and nutrition works anywhere.
It’s not about specific foods — it’s about a flexible framework.
I showed him:
- How to navigate local grocery shopping.
- What to look for.
- How to make balanced meals using what’s available.
When you focus on principles over perfection, you can eat well anywhere in the world.
And there’s more:
Cooking changes depending on where you are. But eating healthy, simple, and delicious meals? That’s universal.
The foundation stays the same. Local, seasonal, fresh food. No overcomplication.
Because food is fuel. If you get this right, your energy, focus, and performance will follow.
Where have you struggled with eating healthy while traveling?
"One cannot think well, love well, sleep well, if one has not dined well."
Why Your Diet Is Failing You (and what actually works)
Diets don’t work.
Counting calories, obsessing over macros, jumping on the latest trend — none of it creates lasting health.
What does? A holistic approach.
One that combines:
- Nutrient-dense foods that fuel your energy.
- Mindful eating to reconnect with hunger & satiety.
- A flexible framework that adapts to your life, not the other way around.
This week’s deep dive breaks it all down:
→ How to build a nutrition strategy that works for you.
→ The 3 biggest myths about “healthy eating” (and what to do instead).
→ A simple method to transform the way you eat—without overthinking.
➡️ Read it here
The Physical Edge
Transform Your Energy Levels with This Simple Food Strategy
Ever had a meal that left you sluggish, bloated, foggy?
That’s a sign your body isn’t getting what it needs. Or is struggling to digest what it doesn’t.
The Mediterranean-inspired approach I follow works because it optimizes three things:
- Blood sugar stability → Whole foods keep energy steady (no spikes, no crashes).
- Nutrient density → Every meal delivers vitamins, minerals, and essential fats for long-term vitality.
- Digestibility → Simple ingredients, minimally processed, naturally anti-inflammatory.
Try This:
For your next meal, focus on just 5 ingredients.
Choose one from each category:
🥖 Complex carbs (Whole grains, legumes, tubers)
🥑 Healthy fats (Olive oil, nuts, seeds, avocado)
🥩 High-quality protein (Eggs, fish, legumes, yogurt)
🌿 Fiber & micronutrients (Leafy greens, fresh herbs, spices)
🍋 Flavor enhancers (Lemon, vinegar, fermented foods)
The result? More energy. More focus. Less stress on your body.
Give it a try and notice the difference.
7 Foods for Sharper Thinking
Your brain is an energy-hungry machine. Feed it well, and it rewards you with clarity, focus, and resilience.
Here’s a simple way to remember the top brain-boosting foods:
M.I.N.D.F.U.L. Eating for Cognitive Performance
🥑 Magnesium-rich foods → Avocado, almonds, dark chocolate (supports brain plasticity)
🐟 Inflammation fighters → Fatty fish, walnuts, olive oil (reduces brain fog)
🥬 Nitrate-rich greens → Spinach, arugula, beets (boosts oxygen flow to the brain)
🍳 DHA-rich foods → Egg yolks, salmon, flaxseeds (essential for memory & focus)
🍋 Fermented foods → Yogurt, kimchi, sauerkraut (gut-brain connection)
🥕 Unprocessed whole foods → Real, natural ingredients (stabilizes mood & energy)
🫐 Low-glycemic fruits → Berries, apples, citrus (protects neurons from aging)
Backed by Science:
Neuroscience & Biobehavioral Reviews (2021): Diets high in polyphenols & omega-3s improve cognitive function.
Nature Reviews Neuroscience (2020): The gut-brain axis plays a key role in mental clarity & emotional balance.
What’s one “M.I.N.D.F.U.L.” food you’ll add to your plate this week?
The Mindful Eating Reset
Stress eating. Mindless snacking. Rushing through meals.
The workload is overwhelming. A project is due. The kids need to go to school, so you wolf down your breakfast (or skip it entirely). You’re glued to the screen, and before you know it, the bowl of snacks — vanished.
Food isn’t just fuel — it’s deeply emotional.
But if you slow down, food becomes a tool for awareness.
Let’s change this right away:
The 3-Breath Eating Ritual
Before your next meal:
- Pause. Take a deep breath in. Exhale slowly.
- Smell your food. Soak it all in. Notice the textures, colors, aromas.
- Take your first bite with full attention. Chew slowly. Experience the flavors.
This simple shift rewires your relationship with food. Pinky promise.
When you eat with presence, your body tells you exactly what it needs.
The 5-Ingredient Cooking Experiment
Most people overcomplicate food. Let’s simplify it.
Your challenge this week:
Cook at least one meal this week with just 5 ingredients.
→ Pick one from each category:
🍠 Complex carb
🫘 Protein
🥑 Healthy fat
🥬 Fiber-rich vegetable
🍋 Flavor enhancer
Bonus: Take a photo, follow me on IG, tag me in your story, post or reel, and share your experience!
Because cooking isn’t a chore. It’s a tool for more energy, clarity, and freedom.
And if you want to go deeper, let’s talk.
A short 30-minute ZOOM call can spare you years of trial and error.
Let me know: In what ways has your cultural background influenced your approach to cooking and eating? And how has it changed over time (or not)?
I read every response.
That’s it for today.
Hope you enjoyed it (and learned something new).
As always, stay fit, stay active, and enjoy your life.
Ketty & Markus
