As a founder, unfortunately, stress can feel like an unavoidable part of the job description. Tight deadlines, high-stakes decision-making, and neverending responsibilities can take their toll on even the most dedicated and resilient among us.

You might not be able to control everything that’s stressing you out, but there’s one area where you do hold all the power: your diet.

It's no secret that what you eat has a huge impact on how you feel—both mentally and physically. While food alone can’t eliminate stress or resolve its root causes, it plays a powerful role in how your body responds.

The right fuel can help keep your mood steady, your energy up, and your stress levels in check. On the flip side, certain foods and drinks can actually make things worse across the board.

The good news is, by understanding how food impacts your body and mind, you can make simple, informed choices that work in your favor.

The science of stress and diet

Stress isn’t just a mental state—it’s a physiological response that involves your entire body.

When you're under pressure, your brain activates the hypothalamic-pituitary-adrenal (HPA) axis, a critical system that releases cortisol—the so-called "stress hormone." Cortisol prepares your body for action by increasing blood sugar levels, suppressing digestion, and sharpening alertness.

This response can be life-saving in short bursts. But when stress becomes a constant companion—something many founders know all too well—cortisol levels can stay elevated, which can seriously impact your health over time. According to experts, this increases risks for anxiety, depression, and even memory loss, which is why effective stress management for founders is so crucial.

Now, here’s where diet comes in.

The foods you eat directly impact the production and regulation of hormones like cortisol, as well as neurotransmitters like serotonin and dopamine—key players in mood and stress management.

A diet packed with whole, nutrient-rich foods equips your body with what it needs to handle stress and stay balanced. On the other hand, processed foods, sugary snacks, and stimulants can throw these systems off, amplifying the physical and emotional toll of stress.

The worst foods for fueling stress

Understanding the connection between food and stress responses is an empowering first step toward feeling your best each day.

So, let’s take a closer look at some of the worst offenders.

Caffeine overload

As a founder, caffeine often feels like the secret weapon that keeps you going through endless meetings, late nights, and back-to-back deadlines. That morning cup (or three) of coffee can feel like pure magic, sharpening your focus and giving you the boost you need to tackle the day.

But when these doses start piling up? Too much caffeine can overstimulate your brain, worsen stress, and ultimately work against the very productivity you're chasing.

A fascinating 2011 study found that excessive caffeine consumption overstimulates brain regions responsible for processing threats, while simultaneously impairing areas that regulate anxiety. It's like pressing the gas pedal on stress while cutting the brakes. This can leave you more prone to feeling overwhelmed, anxious, and mentally scattered—all of which are kryptonite for decision-making and creative problem-solving.

To make matters worse, caffeine stimulates the production of cortisol. While a little cortisol can keep you alert and ready for action, excessive amounts can leave you feeling wired, tense, and emotionally drained. And if your coffee habit disrupts your sleep, it creates a vicious cycle:

• Caffeine-induced sleep disruptions: Drinking too much coffee—especially later in the day—makes it harder to fall asleep or stay asleep.
• Poor sleep amplifies stress: When you don’t get enough rest, your body is less equipped to manage stress.
• Stress increases caffeine dependence: Feeling exhausted from lack of sleep often pushes you to drink even more coffee the next day, perpetuating the problem.

It’s a classic case of "too much of a good thing." While caffeine in moderation can be a helpful tool, overdoing it can quickly backfire, making you less productive and more overwhelmed.

Refined carbs

Refined carbohydrates—like white bread, pastries, sugary cereals, and processed snacks—might taste comforting in the moment, but they’re missing the natural fiber and nutrients that help keep your body steady. Because they’re digested so quickly, they can cause blood sugar spikes followed by rapid crashes, leaving you feeling tired, irritable, and less equipped to handle life’s stresses.

A 2019 study found that diets high in refined carbs may increase inflammation in the brain, which can heighten anxiety-like behaviors over time. A 2020 study also linked refined carb consumption to greater neuroinflammation—especially in areas of the brain that help regulate anxiety. This means these foods don’t just affect your energy; they can also make managing stress even tougher in the long run.

Added sugars

For many of us, sugar is the ultimate comfort food. Whether it’s a candy bar after a long meeting or a sugary latte to brighten a stressful afternoon, it’s easy to reach for something sweet when life feels overwhelming. But while sugar may give you a temporary sense of relief, it comes with a hidden cost, particularly when it comes to managing stress.

Interestingly, sugar does provide temporary relief by lowering cortisol levels. However, over time, excessive sugar consumption can disrupt your body’s ability to regulate stress effectively. Think of it like borrowing energy on credit—you’ll feel better now, but you’ll pay for it later with interest.

Research shows that high-sugar diets are strongly linked to mood disorders like anxiety and depression. Why? One major reason is sugar’s impact on the brain’s hypothalamic-pituitary-adrenal (HPA) axis, which plays a critical role in how your body responds to stress. Excessive sugar intake throws this system out of balance, making it harder for your brain and body to adapt to everyday challenges. Over time, this can leave you feeling more reactive, less resilient, and more prone to burnout.

But the downside doesn’t stop at stress regulation. Sugar also affects cognitive function, impairing your ability to focus and make sound decisions. For a founder, this can be especially detrimental. Sharp decision-making and sustained concentration are essential for navigating the demands of running a business, and excessive sugar intake can undermine both.

Alcohol

There's a reason why many of us reach for a glass of wine or crack open a beer at the end of a long, stressful day.

As a depressant, alcohol interferes with the delicate balance of neurotransmitters in your brain—the chemical messengers that regulate mood, anxiety, and stress. Initially, alcohol may seem to calm your nerves by enhancing the effects of inhibitory neurotransmitters like gamma-aminobutyric acid (GABA), which help you feel relaxed.

However, this effect is fleeting. Over time, alcohol depletes these key neurotransmitters, leaving you more vulnerable to stress, anxiety, and emotional instability. Like with many items on this list, you may feel better in the moment but worse in the long run.

Another major way that alcohol undermines stress relief is by messing with your sleep. While it may be true that alcohol can make you fall asleep faster, it also disrupts the quality of your rest—especially REM sleep, the stage your brain relies on to process emotions and reset stress levels.

For anyone already dealing with anxiety, alcohol can make things even tougher, creating a vicious cycle of poor sleep, heightened stress, and the urge to reach for another drink.

For founders, this trade-off can hit even harder. Sleep is your secret weapon for staying sharp, emotionally resilient, and making sound decisions—all crucial for navigating the challenges of leadership. Trading quality rest for the temporary relief of a drink could be shortchanging you out of the tools you need most.

While an occasional drink isn’t inherently harmful, it’s important to stay mindful of whether it’s helping you unwind or quietly hindering you instead.

Soda

Soda may seem like a harmless pick-me-up, but these fizzy drinks could be silently sabotaging your stress levels. Research has found that those who consumed two or more sodas daily had significantly higher rates of psychological distress, including anxiety and depression, compared to non-consumers.

The high sugar content in sodas is one of the biggest culprits. While the initial sugar rush might give you a temporary energy boost, it’s quickly followed by a blood sugar crash that can trigger mood swings, irritability, and fatigue. This rollercoaster effect not only affects your energy levels but also makes it harder to stay calm and focused during stressful situations.

Caffeine, another common ingredient in sodas, adds to the problem by overstimulating your nervous system. Excessive caffeine intake increases cortisol production, which keeps your body in a prolonged "fight or flight" state. Over time, this can leave you feeling jittery, anxious, and less equipped to manage everyday stressors effectively.

But perhaps one of the most overlooked stress-inducing ingredients in soda is phosphoric acid. This additive is often used to enhance flavor and extend shelf life, but it comes with a hidden downside: it interferes with your body’s ability to absorb magnesium.

Magnesium is an essential mineral that plays a critical role in calming the nervous system, regulating stress responses, and helping your body recover from stressful situations. Without enough magnesium, your body struggles to achieve a sense of calm, leaving you in a heightened state of tension and making it harder to bounce back from challenges.

Simple swaps to help protect against stress

Now that we’ve uncovered which foods and drinks might be working against your well-being, let’s explore some of the best substitutes to keep you calm, focused, and energized.

Mushroom coffee

Mushroom coffee is a game-changer for those looking to reduce caffeine intake while maintaining focus and energy. This innovative blend combines coffee with medicinal mushroom extracts like lion’s mane, reishi, and chaga.

Unlike traditional coffee, mushroom coffee contains adaptogens—compounds that help the body manage stress more effectively. Research shows that adaptogens in mushrooms can regulate cortisol levels, reducing anxiety and promoting calmness.

Lion’s mane supports cognitive function by stimulating nerve growth factor (NGF), which enhances memory and focus. Reishi and chaga mushrooms have anti-inflammatory properties that combat oxidative stress, a common byproduct of chronic anxiety.

Not only that, but mushroom coffee contains about half the caffeine of regular coffee, minimizing jitters and improving sleep quality—two critical factors in stress management for founders.

Whole grains

Whole grains, such as quinoa, brown rice, and oats, are a nutritional powerhouse, releasing glucose slowly into the bloodstream to provide long-lasting energy without causing blood sugar spikes.

Unlike refined grains, whole grains retain their bran and germ layers, which are rich in fiber, vitamins, and minerals like magnesium—a key nutrient for reducing stress. Studies show that diets rich in whole grains are linked to lower levels of inflammation and improved insulin sensitivity, both of which help regulate mood and reduce anxiety.

Fatty fish

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids—specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—which are essential for brain health.

Omega-3s have powerful anti-inflammatory properties that protect against neural damage caused by chronic stress. They also enhance the production of serotonin and dopamine, neurotransmitters that regulate mood and promote emotional stability, as well as regulate cortisol production.

Antioxidant-rich foods

Antioxidants are compounds that neutralize free radicals—unstable molecules that cause oxidative stress and damage cells. Chronic stress increases oxidative stress in the brain, contributing to mood disorders like anxiety and depression. Foods rich in antioxidants not only protect against this damage but also improve cognitive function.

• Blueberries are a standout choice due to their high levels of anthocyanins, which enhance communication between brain cells.
• Dark chocolate (70% cocoa or higher) contains flavonoids that boost blood flow to the brain and stimulate endorphin production—the "feel-good" hormones.
• Spinach is another excellent option; its folate content helps produce serotonin and dopamine.

Prebiotics, probiotics, and fermented foods

Your gut and brain are closely connected through a complex system known as the gut-brain axis. This means that the health of your gut directly impacts your brain, influencing your mood, stress levels, and overall mental well-being.

One of the most effective ways to nurture your gut is by incorporating prebiotics and probiotics into your diet. Prebiotics, found in foods like garlic, onions, bananas, asparagus, and oats, serve as food for the beneficial bacteria in your gut. They help create an environment where these bacteria can thrive, strengthening your gut microbiome—the diverse community of microorganisms in your digestive system that plays a critical role in mental health.

Probiotics, on the other hand, are live bacteria and yeasts that directly support your gut health. Foods like yogurt, kefir, sauerkraut, kimchi, and other fermented products are rich in probiotics. These friendly bacteria can help maintain a balanced microbiome, reducing inflammation and improving communication between your gut and brain. This balance is key to enhancing your ability to cope with stress and improving your mood.

What's the bottom line?

As a founder, your ability to handle stress effectively is critical. While there’s no magic diet that can eliminate stress entirely, making mindful food choices can significantly improve your resilience, mood, and overall well-being.

Avoiding foods and drinks that exacerbate stress—like excessive caffeine, refined carbs, added sugars, alcohol, and soda—is a crucial first step. At the same time, incorporating nutrient-rich alternatives like mushroom coffee, whole grains, fatty fish, antioxidant-rich foods, and fermented products can help you stay grounded and focused.

By treating your diet as a tool for stress management, you can take one more step toward creating a healthier, more sustainable approach to navigating the challenges of business ownership. After all, when you fuel your body and mind with the right nutrients, you’re not just feeding yourself—you’re feeding your success.