Brussels Sprouts Are Mind Fuel: How John Wick Uses This Mental Health Superfood
- Bruce Schutter
- May 26
- 5 min read
It was a quiet Tuesday afternoon when I spotted him — John Wick.
Yes, that John Wick. The man who can take out an entire room with a pencil, who once fought off 12 assassins with a broken teacup and who now stood at a farmer’s market carefully selecting Brussels sprouts — apparently his deadliest mission yet.
“John?” I said, cautiously approaching the Warrior of Precision and Tactical Vengeance.
He turned slowly and intentionally. “Bruce,” he said with a nod. “I’ve been reading Mind Fuel for a Mental Health Warrior.”
Well. That explained the Brussels sprouts!
The Warrior Solution
John knows my story — 20 years of struggling with Bipolar, Alcoholism, Anxiety Disorders and PTSD. It left me feeling so powerless that I tried to end my life. But in that moment of absolute darkness, I discovered something powerful: mental health is the key to overcoming any challenge.
Armed with that knowledge, I created the Mental Health Warrior Program — a bold new SELF-HELP approach that puts YOU in charge.
And the beauty of it is this: it is not abstract. It is practical. From tools to mindset shifts to the food on your plate, every part is designed to help you rise above challenges and build the life you truly want.
So when it comes to fueling your mental health, what is on your plate matters. Food can power your mind, steady your emotions and help keep you grounded — just ask John Wick.
His newest weapon of choice? Brussels sprouts.
John had been diving into my book, Mind Fuel for a Mental Health Warrior, which breaks down the mental health benefits of superfoods and shows how to easily add them to your meals.
Eager to prove it, he shared three ways he eats Brussels sprouts — each one helping fuel his focus, lift his mood and sharpen his resilience like a true Warrior.
Tool 1: The Tactical Roast
“Crispy. Golden. Reliable.” That’s how John described his go-to Brussels sprouts prep. He tosses halved sprouts with olive oil, garlic powder, sea salt and a sprinkle of smoked paprika, then roasts them at 425°F until the edges get crunchy enough to make a ninja jealous.
But this is not just about taste. Roasted Brussels sprouts are packed with vitamin C, fiber and antioxidants — nutrients that support brain health, reduce inflammation and help steady blood sugar.
Translation? Fewer mood swings. Sharper focus. More emotional control when it matters.
“They help me stay calm under pressure,” John said. “Which is handy when people are shooting at me in art museums.”
Our Turn:
I use Brussels sprouts the same kind of way when life starts feeling chaotic. When my stress is up or my emotions are running hard, adding a stabilizing food like Brussels sprouts helps steady my blood sugar and my mood.
They do not just taste good. They help keep me grounded.
So the next time your brain is doing somersaults, roast a tray. You do not have to be an international hitman to need emotional stability. Just a human being with emails, bills and maybe a screaming toddler.
Because let’s be honest — you do not need bullets flying to feel under attack. Life does a pretty good job of that on its own.
Tool 2: The Mental Reset Stir-Fry
“When I need to clear my head,” John said, “I go with the Brussels stir-fry.”
Sliced thin and pan-fried with a splash of coconut aminos, ginger and a dash of sesame oil, the sprouts turn into a crispy, savory miracle. He adds a protein — usually chicken or shrimp — and maybe a soft-boiled egg if he is feeling fancy.
But this dish is not just delicious. It is brain fuel.
Brussels sprouts are rich in B vitamins and help support the production of serotonin and dopamine — two neurotransmitters that play an important role in mood, memory and mental clarity.
Pair them with lean protein and you have a focus-fueling meal that works like a mental reset button.
“After a bowl of that,” John said, “I’m sharper, more focused and less likely to overreact when someone dings my car door.”
Our Turn:
Mental fog? Stress spiral? Feed your brain what it needs to fight back — nutrient-dense greens, clean protein and healthy fats. A stir-fry is quick, flexible and completely Warrior-approved.
I use this kind of meal on days when my brain feels scattered. I grab a pan, toss in Brussels sprouts with whatever protein I have on hand and within 15 minutes I feel more focused and steady. It is like hitting a reset switch — only tastier.
When you sauté your stress away — you are steadying your mood and proving to yourself that you are in charge.
Tool 3: Brussels Breakfast Hash
Now this one caught me off guard. “Hash?” I asked.
John nodded. “Sunday mornings. Brussels sprouts, chopped bacon, diced red onion and two eggs on top. Satisfying. Centering. Safe.”
This combo of fat, fiber and protein helps keep you full longer, cuts down on stress cravings and supports steadier energy and mood. And the texture — crunchy meets comforting — feels like a warm hug with combat boots on.
“It’s not just fuel,” he said. “It’s morning mental health armor.”
Our Turn:
Start your day with food that says, “I’ve got this.” That means skipping the sugar crash and choosing fuel that helps your brain and body stay steady — even when the world around you is not.
I use this kind of breakfast when I know I have a heavy writing day ahead. A hash with Brussels sprouts, eggs and bacon keeps me focused, energized and much less likely to go hunting for sugar an hour later.
Brussels sprouts at breakfast? It is not weird. It is the Warrior way of saying, “Let’s handle this day like a boss.”
Wrap Up
John leaned in, book in hand. “I always thought food was just survival fuel,” he admitted. “But you showed me food is a warrior weapon for resilience.”
He was not talking about fancy diets or strict rules. He was talking about a mindset shift. No more eating to hide from emotions. Now he eats to sharpen, to steady and to feel.
That is what Mind Fuel for a Mental Health Warrior is really about. Not perfection. Not complexity. Just simple choices — like a plate of Brussels sprouts — that can anchor you when the world feels like it is spinning.
So the next time life has you cornered, do not freeze. Do not numb out. Take action.
Grab a Mental Health Superfood and build warrior strength — one bite at a time!
Bruce Schutter ⚔️
Every day is a chance to choose strength — because YOU'RE IN CHARGE!
