What can stoicism teach us about nutrition?

When you think about nutrition, the connection to an ancient philosophy like Stoicism might not be immediately obvious. Yet, the principles of Stoicism do actually offer us some rather profound lessons that can transform the way we approach food, eating habits, and overall health.

What Is Stoicism?

For those of you unaware, Stoicism is a Hellenistic philosophy that was founded in Athens in the early 3rd century BCE by Zeno of Citium.

It emphasises living a virtuous and meaningful life by aligning one’s actions and mindset with reason and nature. Stoicism teaches the cultivation of inner peace through self-control, rational thought, and acceptance of life’s inevitable challenges.

It is a practical philosophy aimed at helping individuals achieve peace and resilience in the face of adversity. As I know some of you aren’t aware of Stoicism and its key tenets, I just want to quickly outline them before we get stuck into what Stoicism can teach us about nutrition.

Key Tenets of Stoicism

  1. Virtue as the Highest Good: Stoics believe that virtue (consisting of wisdom, courage, justice, and temperance) is the only true source of happiness.
  2. Living in Accord with Nature: This involves understanding the natural order of the universe and harmonising one’s life with it, recognising what is within one’s control and what is not.
  3. The Dichotomy of Control: Stoics emphasise focusing on what can be controlled (our thoughts, actions, and attitudes) and accepting what cannot (external events and others’ actions).
  4. Emotional Regulation: By practising rational detachment, Stoics aim to minimise destructive emotions like anger or fear, replacing them with rational, constructive responses.
  5. Mindfulness and Reflection: Daily reflection and mindfulness of one’s thoughts and actions are central to fostering a virtuous life.
  6. Amor Fati (Love of Fate): Acceptance of life’s events, even those that are painful or challenging, as necessary parts of existence.

Now, of course, there is more to the philosophy, and whenever you read a brief synopsis like this, you should imagine someone trying to simplify your entire job into 6 points. You might get the gist of things, but a LOT of detail is missing.

Key Figures in Stoicism

I know a lot of our readers do like to go off and do their own research on things, so I just wanted to outline some of the key figures in Stoicism, so you can dig a little bit deeper.

  1. Zeno of Citium (334–262 BC): The founder of Stoicism, Zeno established the school and its foundational ideas, emphasising reason and virtue.
  2. Epictetus (c. 50–135 AD): A former slave turned philosopher, Epictetus focused on the practical application of Stoic principles and the importance of personal responsibility.
  3. Seneca the Younger (4 BCE–65 AD): A Roman statesman and playwright, Seneca wrote extensively on Stoic ethics, addressing topics like anger, adversity, and the brevity of life.
  4. Marcus Aurelius (121–180 AD): A Roman emperor and philosopher, Marcus Aurelius is best known for his personal journal, Meditations, which reflects Stoic principles applied to leadership and daily life. For most people, Marcus Aurelius is the epitome of Stoicism and the person through which most are first exposed to Stoic philosophy.

Stoicism isn’t a dusty forgotten philosophy, and it remains influential today. It is very often applied in self-improvement and modern psychology to cultivate resilience, focus, and ethical living.

So what can stoicism teach us about nutrition?

What Can Stoicism Teach Us About Nutrition?

Many of the Stoics did actually discuss nutrition directly, such as the following:

  1. Epictetus
    • “One should cultivate appetite only for such food and drink as is available, and avoid overindulgence.”
      (Discourses, Book 1)
  2. Seneca
    • “It is not the man who has too little, but the man who craves more, that is poor.”
      (Letters to Lucilius, Letter 2)
      (This can be applied to the excesses of indulgence in food.)
    • “A balanced diet, plain but nourishing, will provide what the body needs without pandering to luxury.”
      (Letters to Lucilius, Letter 119)
  3. Marcus Aurelius
    • “Take care not to be carried away by the pleasures of food. Remember that it is only fuel for the body.”
      (Meditations, Book 6)
    • “When you have eaten, remember that this is only a simple necessity of life and not an occasion for indulgence.”
      (Meditations, Book 10)
  4. Musonius Rufus
    • “The person who eats only what he needs and takes care to use food that is easy to obtain and not highly sought after is strong, healthy, and brave.”
      (Fragments, Lecture 18)
    • “Luxury in food is not only unnecessary but harmful to the body, the soul, and society.”
      (Fragments, Lecture 18)
  5. Cleanthes
    • “As the soil, however rich it may be, cannot be productive without cultivation, so the mind without self-discipline cannot bear fruit. This includes moderation in all things, including eating.”
      (Attributed)

However, this isn’t really what I think you want when we try to explore what stoicism can teach us about nutrition. Instead, what you want are how the Stoic principles and way of living can be applied to nutrition.

With that in mind, let’s explore how Stoic wisdom can be applied to nutrition.

Marcus Aurelius showing us what stoicism can teach us about nutrition.
Marcus Aurelius pondering what Stoicism can teach us about nutrition, while on the front lines in Germania.

1. The Dichotomy of Control: Focus on What You Can Control

In Stoicism, one of the core teachings is to focus on what you can control and let go of what you cannot. This principle is profoundly applicable to nutrition, where all the variables that go into a good diet often feel overwhelming.

While you can’t always control external factors like social pressures, marketing tactics, or genetic predispositions, you can focus on actionable choices that empower you to maintain a healthy lifestyle.

Recognise Your Sphere of Control

To apply this Stoic teaching to nutrition, start by identifying what falls within your control. You have the power to:

  • Plan and prepare balanced meals: Your kitchen can become a sanctuary of nourishment if you take the time to stock it with nutrient-dense, wholesome foods. Dedicate specific times to meal prep so that even on your busiest days, you’re equipped to make healthier choices. For example, chopping vegetables in advance, cooking carbs in bulk, or portioning out snacks, etc. can all save time and reduce the feeling of decision fatigue.
  • Practice mindful eating: Eating mindfully involves being fully present during meals. Slow down to appreciate the flavours, textures, and smells of your food. This not only enhances your enjoyment but also helps you tune into your body’s hunger and fullness signals. Mindful eating generally reduces overeating and strengthens your relationship with food.
  • Educate yourself about nutrition: Knowledge is a powerful tool. Learn about calories, macronutrients (proteins, fats, and carbohydrates), micronutrients (vitamins and minerals), and their roles in maintaining health. Education leads to empowerment.

Let Go of What You Can’t Control

While it’s important to focus on your choices, it’s equally vital to release anxiety about things outside your control. For example:

  • Social pressures: At family gatherings or social events, you may feel encouraged to eat foods that don’t align with your goals. Instead of fixating on the pressure, focus on navigating these situations as gracefully as you can. You won’t be able to be perfect, but you can always make better choices.
  • Unpredictable menus: When dining out, you may encounter limited healthy options. Rather than stressing out, make the best choice available, such as opting for grilled instead of fried items or requesting dressings and sauces on the side.
  • Genetic predispositions: While genetics can influence aspects of your health, they don’t dictate your entire nutritional journey. Focus on the habits and lifestyle changes that you can control to optimise your well-being.

Building Resilience Through Flexibility

Resilience in nutrition comes from accepting imperfection and adapting to circumstances. Life will present unexpected challenges, such as a last-minute change in plans or an unplanned indulgence. Instead of viewing these moments as setbacks, use them as opportunities to practice flexibility and creativity.

For example:

  • If you’re caught without a prepped meal, choose the healthiest option available and move forward without guilt.
  • If a day goes off track, remind yourself that one meal or even one day doesn’t define your overall progress.

By focusing on what you can control and letting go of the rest, you cultivate a mindset that encourages consistency over perfection. Over time, this approach helps you develop sustainable habits that lead to lasting health improvements and a greater sense of empowerment in your nutrition journey.

2. Virtue as the Highest Good: Choose Nutritional Integrity

Stoicism teaches that virtue (living in accordance with wisdom, courage, justice, and temperance) is the highest good.

Applied to nutrition, this key tenet guides us to make food choices that align with our values, health goals, and the pursuit of long-term well-being.

Living virtuously in the context of nutrition starts with self-reflection. Take a moment to ask yourself:

  • Am I eating in a way that supports my physical and mental health, or am I prioritising convenience or comfort over well-being?
  • Does this food choice reflect my personal goals and values, such as maintaining energy, supporting my family’s health, or respecting the environment?
  • Am I setting a positive example for those around me, such as children, friends, or colleagues who might be influenced by my habits?

These questions encourage mindfulness and intentionality in our relationship with food.

For example, opting for fresh fruits and vegetables over processed snacks is not just a dietary decision; it’s a deliberate act of self-care and integrity. Similarly, choosing water over sugary beverages at a social event can signify a commitment to your health goals, even when external pressures might make a different choice more appealing.

Virtuous choices often require courage and discipline. It’s not always easy to decline a tempting dessert or resist the allure of fast food when pressed for time. However, these small acts of self-control build a foundation of resilience and self-respect over time. Each decision to align with your health goals reinforces your commitment to living virtuously, making future decisions easier and more intuitive.

Justice, another core Stoic virtue, can also inform our nutritional integrity. Consider how your food choices affect others and the broader world. For instance, supporting local farmers by purchasing seasonal produce or choosing sustainable food options demonstrates a sense of justice toward the environment and the community. Similarly, being mindful of sharing nourishing meals with loved ones fosters stronger relationships and communal well-being.

Finally, temperance plays a key role in maintaining nutritional integrity. Living virtuously doesn’t mean adopting extreme diets or denying yourself enjoyment. It’s about moderation. Enjoying indulgent foods occasionally without letting them detract from your overall health goals.

For instance, savouring a slice of cake during a celebration can be a joyful, balanced choice when approached with mindfulness and intention.

We will expand on temperance more in a moment, as it illustrates a lot about what stoicism can teach us about nutrition.

Incorporating virtue into your nutritional decisions transforms eating from a mundane necessity into a purposeful practice.

By consistently choosing foods and habits that align with your values, you cultivate a deep sense of self-respect and satisfaction. Over time, these virtuous habits ripple outward, influencing others and creating a positive, lasting impact on your health and well-being, and of those around you.

3. Temperance: Mastering Self-Control and Moderation

Temperance, or self-control, is a cornerstone of Stoicism. Applied to nutrition, it’s about cultivating balance and practising moderation in your eating habits. This doesn’t mean denying yourself pleasure or rigidly following rules; rather, it’s about finding harmony in your choices and avoiding extremes that can lead to guilt or overindulgence.

In today’s world, where convenience foods, oversized portions, and constant temptations are everywhere, practising temperance might feel like an uphill battle. However, it’s also an opportunity to reclaim control over your eating habits and strengthen your relationship with food.

Temperance, when embraced fully, helps you enjoy food without letting it dominate your life. You are in control, not food.

Practical Ways to Embrace Temperance

  1. Portion Control: Portion control is a powerful way to practice moderation. Start by serving smaller portions on your plate. When dining at home, use smaller plates to create a visual cue for satisfaction. Before reaching for seconds, pause and check in with yourself. Are you truly hungry, or are you eating out of habit? Oftentimes, the first serving is enough to satisfy your body’s needs. By being mindful of portion sizes, you can enjoy your meals without overeating.
  2. Setting Boundaries: Decide in advance how you’ll handle tempting situations. For example, if you’re attending a party, set a boundary like enjoying one indulgent treat instead of sampling every dessert. Or, if you know you’ll be dining out, eat a healthy snack beforehand to avoid arriving overly hungry. These pre-emptive strategies help you navigate situations where temptations are high without feeling deprived.
  3. Mindful Indulgence: Temperance doesn’t mean avoiding all indulgences; rather, it’s about savouring them intentionally. When you choose to enjoy a favourite treat, do so slowly and with full awareness. Pay attention to the flavours, textures, and aromas. This mindful approach allows you to fully appreciate the experience while naturally discouraging overindulgence. Contrast this with eating mindlessly, which often leads to dissatisfaction and a sense of losing control.

Expanding Temperance Beyond the Plate

Practising temperance in nutrition has a ripple effect that extends to other areas of your life. By mastering self-control in your eating habits, you’re likely to notice increased discipline in your finances, relationships, and time management.

The ability to pause, reflect, and choose deliberately becomes a valuable skill that strengthens your overall sense of control and purpose. I know many people who started looking after their diet and exercise more, and the discipline and skills they learned in doing so, profoundly affected the rest of their lives.

Moreover, temperance helps shift your mindset from a cycle of restriction and indulgence to one of balance and freedom. For example, rather than labelling foods as “good” or “bad,” temperance encourages you to see all foods as part of a spectrum. A slice of pizza or a piece of cake becomes a joyful part of life rather than a source of guilt, as long as it’s consumed mindfully and in moderation.

Why Temperance Matters

In a world where extremes are often celebrated, whether it’s fad diets promising quick results or binge eating during stressful times, temperance provides a grounded alternative. It teaches you to trust your body’s cues, make thoughtful decisions, and appreciate the process of eating rather than rushing through it.

Practising temperance also fosters a healthier relationship with food. Instead of viewing food as an enemy or a temptation to be resisted, you begin to see it as a source of nourishment and enjoyment. This balanced perspective helps reduce emotional eating and other habits driven by stress or guilt.

A Long-Term Perspective

Temperance isn’t a short-term fix; it’s a lifelong practice. It requires patience and self-awareness, but the rewards really are profound. Over time, you’ll find that moderation leads to greater satisfaction, both physically and emotionally. You’ll feel more confident in your ability to navigate challenges, and this sense of mastery will extend to other areas of your life.

In essence, temperance is about finding joy in balance. It’s a reminder that the middle path of mindful choices and thoughtful indulgence is often the most fulfilling. By practising temperance, you create a sustainable approach to nutrition that nurtures both your body and your spirit.

4. Amor Fati: Embrace the Process

Amor fati, or “love of fate,” is a powerful Stoic principle encouraging us to accept life as it unfolds, imperfections and all. When applied to nutrition, it reminds us that setbacks and challenges are not just inevitable but integral parts of the journey. These moments are opportunities to learn, grow, and refine your approach rather than reasons to feel defeated or give up.

This is why we always remind coaches to teach their clients to focus on the process rather than the outcomes with their clients, and we teach them why great coaches help their client with habits rather than focusing on the outcome.

Imagine a weekend filled with indulgent meals or a busy week dominated by takeout. It’s easy to let guilt take over, but amor fati challenges us to embrace these events as natural fluctuations in life.

Instead of dwelling on them as failures, ask reflective questions:

  • What led to this situation? Was it stress, lack of preparation, or social pressure?
  • What can I do differently next time to better align with my health goals?

For example, if a packed schedule results in poor food choices, consider solutions like prepping meals on less hectic days or keeping convenient, healthy snacks within reach.

By identifying the triggers behind these moments, you’re better positioned to address them proactively in the future.

Embracing challenges with a positive attitude fosters resilience, a quality that reinforces your long-term commitment to nutrition. Rather than seeing a missed workout or a high-calorie meal as a derailment, view them as part of the broader narrative of progress. Every choice, even the imperfect ones, contributes to your growth and understanding of what works best for you.

Amor fati also encourages a shift in perspective. Challenges in nutrition are not obstacles but essential parts of the process. For instance, indulging during a holiday celebration can teach you the importance of balance and moderation, while a busy workweek might highlight the value of meal prepping or mindful snacking. These experiences shape your journey and make your successes all the more meaningful.

This principle also helps combat the all-or-nothing mindset that often undermines nutrition efforts. Recognise that perfection is neither realistic nor necessary. Progress is made through consistent effort over time, not through avoiding every misstep. When you accept this reality, you free yourself from unnecessary guilt and allow room for flexibility and adaptability.

Practising amor fati in nutrition also nurtures gratitude. Appreciate the journey for what it is, a dynamic process that includes learning from mistakes, celebrating victories, and constantly evolving. By loving the process, imperfections and all, you’re better equipped to stay motivated and focused on the bigger picture of your health and well-being.

Incorporating amor fati into your nutrition philosophy transforms the way you handle setbacks. Instead of viewing them as failures, you see them as valuable feedback that informs your future choices. This mindset not only helps you maintain a healthier relationship with food but also strengthens your overall resilience and adaptability. With this approach, every step (even the missteps) becomes a meaningful part of your journey toward lasting health.

5. Wisdom: Understanding What Nourishes You

In Stoicism, wisdom is the ability to discern what is beneficial, harmful, or indifferent. Applied to nutrition, it means cultivating a deep understanding of what truly nourishes your body and mind, enabling you to make informed choices that support your overall well-being.

Begin by developing awareness of how different foods impact your body. This requires tuning in to your internal signals and paying attention to patterns over time.

Keep a detailed food journal where you record not only what you eat but also how you feel afterwards. Note whether a meal leaves you feeling energised, focused, and satisfied, or sluggish, bloated, and craving more.

For example, you might observe that a high-protein breakfast keeps you alert until lunch, while a sugary snack leads to a mid-afternoon energy crash. These insights allow you to identify foods that align with your health goals and avoid those that don’t.

Reflecting on these observations is key. Ask yourself:

  • Why do certain foods make me feel better than others?
  • Am I eating to nourish my body or to satisfy short-term cravings?
  • How do my current food choices align with my long-term health objectives?

In addition to self-awareness, educating yourself about the science of nutrition is essential. Take the time to learn about calories and macronutrients (proteins, fats, and carbohydrates). Understanding the broad strokes of nutrition allows you to make balanced choices, whether you’re planning a meal, shopping for food, or dining out.

Seek credible sources of information, such as scientific studies, registered dietitians, or reputable health organizations. Be cautious of misinformation or overly simplified advice often found in social media or trendy diet books. True wisdom lies in embracing the complexity of nutrition while focusing on sustainable, evidence-based practices.

Wisdom in nutrition also involves recognising the importance of balance and context. A healthy diet isn’t about perfection or eliminating entire food groups, it’s about integrating nutrient-dense foods into your life while allowing room for occasional indulgences.

For example, enjoying a piece of cake at a celebration is not harmful in itself, especially when balanced with overall healthy habits and diet more broadly. Understanding this balance helps you avoid guilt and anxiety around food, promoting a healthier relationship with food.

Finally, apply your wisdom proactively by experimenting and adapting as you learn. As you grow more attuned to what nourishes you, you might discover that certain dietary patterns, like incorporating more high-protein meals or reducing refined sugar, work best for your body.

Treat this process as an ongoing journey of refinement rather than a rigid set of rules. Over time, your informed choices will become second nature, empowering you to live with intention on autopilot.

6. Negative Visualisation: Prepare for Challenges

Negative visualisation, a cornerstone practice of Stoicism, involves anticipating obstacles and preparing mentally and practically to overcome them. This approach is particularly valuable in nutrition, where challenges are inevitable but being prepared ensures that you don’t derail your progress as a result.

By envisioning potential disruptions and planning for them, you cultivate a mindset of resilience and adaptability that keeps you on track.

Anticipating Common Nutrition Challenges

Consider the scenarios that frequently disrupt eating routines: holiday feasts laden with indulgent dishes, the unpredictability of travel, or the relentless demands of a busy workweek. Each of these situations can pose unique challenges, but with foresight and preparation, you can navigate them with confidence. This is a large part of what coaching is all about: helping you to identify the key nutrition challenges that derail your progress and then helping you to develop better systems to tackle them.

Holidays and Social Events

Social gatherings often come with a variety of rich, calorie-dense foods. Instead of approaching these events unprepared, imagine how you can maintain balance without sacrificing enjoyment. Start by surveying the options at a buffet or dinner table and selecting nutrient-dense foods like salads, vegetables, and lean proteins. Once you’ve filled your plate with these staples, indulge in smaller portions of your favourite treats, savouring each bite mindfully. Remind yourself that one indulgent meal doesn’t define your progress and that moderation is the key to long-term success.

Busy Workweeks

A hectic schedule can make it tempting to rely on fast food or vending machine snacks. Combat this by visualising your busiest days and planning accordingly. Prepare quick, healthy meals in advance, or at least have a plan for how you will access healthy food while busy at work. Keep a stash of nutritious snacks like nuts, fruit, or protein bars at your desk to curb hunger and reduce the temptation to reach for less healthy options. By anticipating these moments, you’ll be equipped to make better choices, even on your most chaotic days.

Travel and On-the-Go Nutrition

Travel often disrupts routines, but negative visualisation can help you stay consistent. Before your trip, research restaurant options and identify those with healthier menu choices. Pack portable, nutritious snacks to avoid the pitfalls of airport food or gas station snacks. By planning ahead, you’ll ensure that your journey supports your goals rather than detracting from them.

Preparing Mentally for Challenges

The mental preparation involved in negative visualisation is just as important as the practical steps. Imagine the feelings that might arise in challenging situations: frustration, temptation, or even guilt. By visualising these emotions, you can develop strategies to address them constructively. For example:

  • Reframe setbacks: Instead of seeing a holiday indulgence as a failure, view it as an opportunity to practice balance and mindfulness.
  • Practice self-compassion: Recognise that no one eats perfectly all the time, and a single slip doesn’t negate your overall progress.
  • Reinforce your goals: Remind yourself of the long-term benefits of staying consistent with your nutrition, even when circumstances are less than ideal.

The Benefits of Being Prepared

By regularly practising negative visualisation, you’ll feel more in control and less likely to make impulsive decisions. This preparation cultivates a sense of calm and confidence, allowing you to approach each situation with clarity and intention. You’ll also build a toolkit of strategies that make it easier to adapt to new challenges as they arise.

Ultimately, the Stoic practice of negative visualisation isn’t about anticipating failure but about fortifying yourself against it. With preparation and perspective, you can turn potential obstacles into opportunities for growth, ensuring that your nutrition journey stays on course no matter what life throws your way.

Stoicism teaches that external things, such as wealth, status, or opinions, are not important and should not dictate our happiness. Similarly, in nutrition, it’s crucial to resist being swayed by the latest diet trends, flashy marketing, or social media fads that often promise miraculous results but lack substance or sustainability.

The nutrition industry thrives on convincing people that a one-size-fits-all approach is the answer. Yet, not every popular diet or supplement is suitable for everyone.

For example, a high-protein diet might work wonders for one person but feel overly restrictive or unsustainable for another. A supplement that claims to boost metabolism may be more marketing hype than proven science.

By understanding that these trends are external to your intrinsic health needs, you can make more thoughtful, individualised decisions.

Instead of chasing quick fixes, focus on building habits that support your unique lifestyle, body, and goals. This involves:

  • Researching and questioning trends: When a new diet or supplement catches your attention, ask, What’s the evidence behind this? Look for peer-reviewed studies and consult reliable sources rather than influencers or paid advertisements.
  • Understanding your personal needs: Reflect on what has worked for you in the past and what aligns with your goals. Are you aiming for improved energy levels, better digestion, or a healthier relationship with food? Tailor your approach to address these specific goals.
  • Avoiding the trap of perfectionism: Trends often promote an all-or-nothing mindset. For example, they might suggest you’re failing unless you follow a regimen perfectly. Instead, focus on consistency and balance. Missing one workout or having an indulgent meal doesn’t mean you’ve failed.

Ask yourself deeper questions to evaluate the merit of trends:

  • Does this align with my health goals, or is it driven by external pressures?
  • Is this approach something I can realistically sustain over the long term?
  • Am I prioritising genuine health improvements over temporary results or aesthetics?

By staying grounded in your values and needs, you avoid being distracted by external noise and focus on what truly works for you. Additionally, you can cultivate a sense of patience and trust in your process.

Progress in nutrition is often gradual and steady, not instantaneous. External trends often capitalise on impatience, promising rapid transformations that rarely last. Instead, true change comes from a more thoughtful approach.

Recognise that trends can sometimes lead to comparison and dissatisfaction. Social media often showcases idealised versions of health and wellness, which can be demotivating if you’re measuring yourself against unrealistic standards. Remember, someone else’s journey is not yours, and their approach may not reflect your unique needs.

The Stoic principle of indifference to externals also reminds us that our worth is not tied to how closely we follow a trend or how well we conform to societal expectations of health.

Your value is intrinsic and independent of external validation.

Embrace practices that nurture your well-being rather than chasing fleeting trends that might actually derail your progress in the long term.

Ultimately, nutrition should empower and energise you, not overwhelm or confuse you. By applying the Stoic concept of indifference to externals, you cultivate the clarity and wisdom needed to prioritise sustainable, meaningful choices over superficial ones.

This mindset frees you from the constant chase of trends and helps you focus on lasting health and fulfilment.

8. Memento Mori: Value Your Health Today

Memento mori, or “remember you will die,” is a reminder of the transient nature of life. While it might sound grim, it’s a profound and empowering motivator to value your health and make the most of each day.

This Stoic principle gets us to reflect on the limited time we have and to prioritise what truly matters, including our physical and mental well-being.

Consider how every bite of food, every meal, and every choice you make today contributes to the overall quality of your life. These decisions are not isolated moments; they build the foundation for how you will feel in the future.

For example, by choosing nutrient-dense foods and avoiding excessive processed sugar or unhealthy fats, you’re actively investing in a healthier, more energetic version of yourself. Picture your future self in 5, 10, or 20 years. Will your body be stronger, your mind sharper, and your energy more abundant because of the habits you’re cultivating now?

This principle also challenges us to reevaluate the way we think about food. Instead of viewing it as a source of short-term pleasure or a way to deal with stress, consider its long-term impact on your vitality and longevity.

For example, how does your daily diet support your goals for ageing gracefully or maintaining mental clarity?

Reflecting on these questions can help you approach nutrition with a sense of purpose and intention.

Importantly, memento mori is not about fear or morbidity; it’s about gratitude.

Recognising the finite nature of life inspires us to treat our bodies with care and to savour the gift of health while we have it.

Gratitude for the ability to nourish yourself can transform eating into a mindful and meaningful act. Each meal becomes an opportunity to appreciate the abundance of nutrients available to you and the chance to fuel your body for all the things you love to do.

Think of small, consistent actions that embody this mindset. Perhaps you start by adding more vegetables to your meals, drinking more water throughout the day, or swapping out a sugary snack for a piece of fresh fruit. These small changes, practised daily, can yield tremendous benefits over time, amplifying your health, vitality and overall well being.

Memento mori also encourages us to not put off our health goals. Procrastinating on developing better eating habits can lead to regret down the line.

Imagine reaching later stages in life and wishing you had cared more for your health when you had the chance. Use this reflection as motivation to make the best choices today, choices that your future self will thank you for.

Finally, embrace the joy of living well in the present moment. Good nutrition is not just about what it prevents but also about what it facilitates: the energy to actually chase your dreams, the stamina to play with your children, and the vitality to enjoy life’s precious moments.

By adopting memento mori as a guiding principle in your nutrition journey, you’re not just extending your life but enriching it every step of the way.

CBT and Stoicism

Before I finish up this article, I do just want to touch on cognitive behavioural therapy (CBT) and Stoicism. As coaches, we use a lot of CBT principles in our coaching practices to help our clients navigate nutrition challenges. However, many people are unaware of the link between Stoicism and CBT.

CBT is a modern psychotherapeutic approach that focuses on identifying and altering negative thought patterns to influence behaviour and emotions positively. However, it has its roots in the teachings of Stoic philosophers, who emphasized the importance of managing perceptions and cultivating rational thinking to overcome challenges.

Stoicism teaches that it is not external events that disturb us, but rather our interpretations of those events. This aligns with the core premise of CBT: our thoughts about a situation and not the situation itself, determine our emotional and behavioural responses.

Stoic Principles in CBT and Coaching Practices

In both Stoicism and CBT, the individual is encouraged to examine their beliefs, challenge unhelpful or irrational thoughts, and develop healthier perspectives. As coaches, we often rely on CBT-based strategies to help clients address self-defeating narratives around nutrition, such as guilt overindulgence or frustration at perceived failure.

These approaches resonate strongly with Stoic exercises, such as:

  1. The Dichotomy of Control: Stoicism teaches focusing on what is within our control and letting go of what isn’t. In the context of nutrition, clients may struggle with factors outside their control (like a busy schedule or social pressures). CBT helps them reframe these struggles and focus on actionable steps, such as planning meals or practising mindful eating.
  2. Cognitive Restructuring: Both Stoicism and CBT involve recognising and rethinking automatic negative thoughts. For example, a client might think, “I’ve ruined my diet by eating dessert.” A Stoic-inspired CBT approach would reframe this as, “One dessert doesn’t define my progress. I can make my next choice more aligned with my goals.”
  3. Practising Self-Distancing: The Stoics advocated stepping back from emotional reactions to evaluate situations rationally. CBT employs a similar tactic by encouraging individuals to assess thoughts as an observer, not a participant, helping clients make clearer decisions about food choices.

CBT is Partner-Assisted Stoicism

CBT can be thought of as “partner-assisted Stoicism” because it provides the same tools and principles as Stoicism but with a more structured, guided approach that is facilitated by a therapist, coach, or supportive figure.

While Stoicism asks individuals to take full responsibility for their thoughts and actions, CBT offers practical scaffolding, enabling clients to practice self-discipline and rational thinking in a collaborative, step-by-step manner.

For nutrition challenges, this partnership is invaluable. A coach using CBT-based Stoic principles helps clients:

  • Identify irrational beliefs about food or dieting.
  • Develop healthier habits based on logic rather than emotion.
  • Build resilience against setbacks through consistent, rational practice.

Why This Matters for Nutrition Coaching

Many nutrition challenges are not about food itself but about the emotions and thoughts surrounding it. Guilt, shame, frustration, or a lack of control all influence our nutrition choices. By integrating Stoicism and CBT into coaching, we equip clients with tools to approach food and nutrition with a calm, rational mindset, fostering sustainable habits.

In essence, Stoicism and CBT help clients recognise that their reactions to food-related situations are within their control, empowering them to navigate challenges with greater resilience and clarity. It’s about creating a foundation for lasting change through thoughtful self-management.

So, while the link between Stoicism and CBT is not often made, they are actually intertwined. If you don’t have access to a coach who can offer CBT services, then learning more about Stoicism can be helpful.

Closing Thoughts on What Can Stoicism Teach Us About Nutrition

By embracing the principles of Stoicism, you can transform the way you approach nutrition. It’s not about rigid rules or striving for perfection but about cultivating a mindset rooted in wisdom, self-control, and resilience. When you focus on what you can control, act with integrity, and embrace the journey, setbacks and all, you’ll find that a healthy, balanced lifestyle becomes not just achievable but deeply rewarding.

Start small, stay consistent, and remember, every choice is an opportunity to practice virtue. Stoicism has stood the test of time for a reason, and its lessons can empower you to nourish your body and mind for years to come.

If you need help with your own nutrition, you can always reach out to us and get online coaching, or alternatively, you can interact with our free content.

If you want more free information on nutrition, you can follow us on Instagram, YouTube or listen to the podcast, where we discuss all the little intricacies of exercise and nutrition. You can always stay up to date with our latest content by subscribing to our newsletter.

Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course, and if you want to learn to get better at exercise program design, then consider our course on exercise program design. We do have other courses available too. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.

Paddy Farrell

Hey, I'm Paddy!

I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.

When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!

I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.