5 Key Dietary Habits for Staying Grounded, and Managing Stress: A Holistic Wellness Interview with Duncan Clarke

Sports such as surfing require a good level of mind and body health, nutrition is one part of the equation.

Q: To start, what inspired you to focus on nutrition as a way to enhance your emotional well-being and manage stress?

I have always been active, especially with board sports like snowboarding and surfing being my passions. I get so much joy from being active and learning new things, but after experiencing prolonged periods of suppressed stress (chronic stress), which led to depression, anxiety, and eventually chronic pain, I decided to look for ways to help myself. At the time, I was unaware of just how emotionally stressed I was. For years, I coped with the bouts of anxiety and low mood because I was still active and able to perform in sports, which was the most important thing to me. I still don’t really know if my low moods are anything particularly unusual, maybe they’re common across our society and just a part of the human condition. Either way, I like to do things on daily basis to mitigate the chances of feeling flat, or low.

When I experienced chronic pain, I was forced to take action because it caused my life to stop. I was also unable to work in either of my occupations (snowboard instructor/coach and forester). In the first year or two, I went through the conventional medical system, but nothing worked. No professional could give me any answers—they were all clueless and knew nothing about the mind-body connection.. My scans and MRIs came back normal, and my blood tests were good. On paper, I was in great health.

Eventually, I ended up in a chronic pain clinic at only 31 years old. As I looked around the waiting room, I saw people two to three times my age. I felt so depressed and thought, "This can’t be my fate at such a young age." So, I began experimenting with different types of healing—everything from the conventional to the alternative, and even the mystical—in my pursuit of answers. While nutrition wasn’t the root of my problem, it was one of the first places I started.

Q: That sounds like a really transformative journey! It’s clear that nutrition became an important piece of your healing, even if it wasn’t the root cause. So, what was the first dietary habit you adopted that had a noticeable impact on your emotional well-being and ability to manage stress?

The first thing I noticed was the importance of not letting my blood sugar drop too low. When this happens, stress hormones are released into the body, which would make my symptoms worse. So, I aim to eat within an hour of waking up to help keep my blood sugar levels stable. I didn’t realise why skipping meals or fasting made things worse until I later understood the mind-body connection.

Q: That’s such an important point—keeping blood sugar levels stable can be crucial for managing stress. So, eating within an hour of waking up became key for you. What kind of meals do you typically go for in the morning to set yourself up for a balanced day?

Over the years, I’ve tried many diets—keto, paleo, I was even fruitarian for three or four months. It was interesting to experiment, but in the end, I realized we all have to find what works for us. And, of course, I listened to the science as well.

First thing in the morning, I have water to flush my system, followed by green tea (I’ll talk about that later). Growing up, I always ate hot oats, and this is still a staple for me as an adult, though I make a few adjustments nowadays. I often do overnight oats and then blend them raw to keep the nutrients intact. Oats are rich in B vitamins, which are good for nerve function, and as a complex carbohydrate, they release energy slowly, reducing the chances of a crash or increased cortisol.

To the oats, I add two tablespoons of freshly ground linseed (flaxseed) and pumpkin seed. Both are high in omega-3 fatty acids, essential for a healthy brain and nervous system. I sprinkle a few walnuts and Brazil nuts on top—Brazil nuts contain selenium, which has been shown to improve mood, and walnuts, well, they’re shaped like a brain for a reason! I sweeten the oats with one or two bananas, which are rich in potassium, and tryptophan, an amino acid that’s converted into serotonin, one of the happiness neurotransmitters. If I’m feeling fancy, I’ll sprinkle some quality raw sugar or date syrup and top it off with oat milk. I also try to get extra vitamin C from an orange or two if I have them in the house.

On days I don’t eat oats, I’ll have milky cooked rice with the same toppings. This is a nutritious, brain-healthy, low-fat breakfast that always keeps me going. I also take a couple of different supplements to round it out.

Q: Your breakfast routine sounds incredibly nourishing and thoughtfully put together. It's great how you’ve combined tradition with modern adjustments for maximum benefit. Let’s move on to your second key dietary habit. You mentioned green tea earlier—how does that play into your overall strategy for staying grounded and positive?

Green tea has been enjoyed for centuries in Asian cultures and is popular among monks to aid their spiritual and meditation practices. From what I’ve learned, there are two key nutrients in green tea that promote well-being: L-Theanine and EGCG. L-Theanine increases relaxation and focus without causing sleepiness, which keeps me grounded. EGCG is a potent antioxidant that fights free radicals, protecting against cellular damage.

I don’t steep the tea for long because caffeine isn’t great for people with sensitive nervous systems. With that said, I do enjoy a coffee from time to time—after all, enjoying ourselves is one of the pillars of good health!

2018 and Snowboarding again! I rely on a blend of holistic mind body approaches which have helped me to reclaim my ability to shred the white goods again. Nutrition has only been one part of that blend. Snowboarding acts as an emotional reset for me. It’s my number one happy place. I call activities like this, ‘circuit breakers’ as they help rewire the brain from emotional distress to emotional equilibrium. The benefits from a few good days can last for months.

Q5: That’s a beautiful balance—enjoying the grounding benefits of green tea while still allowing yourself a coffee when it feels right. So, L-Theanine and EGCG are key players for you. What would you say is your third dietary habit that helps you stay calm, grounded, and more in control of stress?

I would have to say Lion’s Mane mushroom. I use an organic powdered form, and since starting it, I sleep very well and wake up feeling much more refreshed. Typically, when I wake up, I feel down and my nervous system is already revved up, but Lion’s Mane has helped with that.

I can’t remember all the scientific reasons, but Lion’s Mane is a nootropic, meaning it helps the brain create new neural pathways (neurogenesis). This likely contributes to its positive effects on mood by creating healthier neural connections. It’s also great for brain and nerve health, which is why scientists call it the "memory mushroom" for its ability to enhance cognitive function.

Q6: Lion’s Mane sounds like a powerful addition to your routine, especially given its potential to enhance cognitive function and improve mood. It’s great that you’re already noticing positive changes in your sleep and overall feelings upon waking. What’s your fourth dietary habit that contributes to your sense of grounding and positivity?

Aside from what I’ve already mentioned, I aim to keep my diet simple—lots of vegetables and rice. I really enjoy Japanese-style dishes, like simple boiled vegetables, sushi, and rice. They sit well with me, and I don’t feel weighed down. I also aim for plenty of dark greens and fiber, which are essential for good gut health, supporting the gut microbiome.

Scientists believe 80% of our serotonin is made in the gut, so keeping it healthy is key to a balanced mood. For me, it’s important to find what works for my digestion and remember that food isn’t the problem—sometimes, it’s my nerves. I try to eat only when I’m relaxed, which helps avoid discomfort or bloating.

I also use Reishi and ginseng, which are both great for energy and mood. It’s interesting that many of my food choices are traditional to Asian cultures—though maybe not the oats, that’s the Scot in me! (laughs)

Q7: It’s fascinating how you’ve blended your dietary choices with cultural influences and personal experiences. The connection between gut health and mood is increasingly recognized, and it’s great to hear how you’re mindful of your eating environment to ensure you’re relaxed while eating. Finally, what would you say is your fifth dietary habit that plays a significant role in helping you stay grounded and positive?

I’d say my final dietary habit is practicing moderation and using supplements when needed. I love good food, and it’s easy to overeat when something tastes amazing, but I feel better when I don’t overindulge. I try to maintain a balanced mix and enjoy foods from different cultures. The Mediterranean diet also suits me well.

As for supplements, I take Magnesium Glycinate, which is one of the best-absorbed forms of magnesium. It’s excellent for improving sleep and reducing anxiety and stress. Sleep is critical for maintaining a positive mood, reducing pain signalling, and supporting digestion. I also take Vitamin D during the winter months, which is essential for a healthy mood and nervous system. That’s about it!

Q8: Moderation and supplementation are such key principles! It’s great that you’re attentive to your body’s needs while also allowing yourself to enjoy a variety of foods. Your emphasis on sleep and its impact on mood is a crucial reminder for many. To wrap things up, how would you summarize the overall impact these five dietary habits have had on your mental well-being and stress levels?

It’s night and day. Learning to listen to my body and the science while eating whole foods with mindfulness and intent has helped me a lot. In my 20s, I ate quite poorly, and it definitely impacted my outlook on life and overall well-being. While it wasn’t the root cause of my issues, it certainly played a role.

I feel more positive, happier, and healthier when I eat foods that nourish both my brain and body. I also stand by the belief that a little bit of a "bad" thing isn’t so bad. Having a treat now and then is good for the spirit, and bringing joy into our lives is very important for physical and emotional well-being. Healthy eating is joyful, but sometimes we crave a treat. In those moments, we should respect our desire and enjoy it—especially when we’re with friends, as food is a great social connector!

Freestyle snowboarding in the trees. Passion for sport and activity was always the biggest driver for getting better.