Build Strong Mental Health One Sandwich at a Time: Joey Tribbiani from Friends & the 3 Food Rules
- Bruce Schutter
- Sep 16
- 5 min read
The other day, I wandered into a new coffee shop, just looking for a warm drink and a quick snack. But this wasn’t any ordinary coffee shop — I had somehow stumbled into Central Perk! Yes, the iconic spot from Friends. And there, across the counter, was none other than Joey Tribbiani, hunched over a sandwich so massive it looked like it could feed an entire family.
But something was off. Joey wasn’t his usual happy-go-lucky self. Instead, he looked downright miserable, taking slow, defeated bites — as if the sandwich itself had betrayed him.
Seeing Joey this upset over food was too much for me. I slid into the seat beside him. “Hey Joey, you look like you’re about to break up with that sandwich.”
He sighed, giving me a half-hearted smile. “Yeah, man. The thing is, I love sandwiches — but this one isn’t loving me back. I feel like a walking food coma already, and I’m only halfway through. Plus, it's doing nothing for my mental health!”
The Warrior Solution
I nodded. "Joey, I totally get it. I used to make some pretty questionable food choices myself — ones that only made my 20-year struggle with Bipolar, Alcoholism, Anxiety Disorders and PTSD worse. It got so bad that I felt completely powerless and even tried to end my life. But in that dark time, I discovered something life-changing: Mental health is the key to overcoming any challenge."
"With that realization, I created the Mental Health Warrior Program — a bold new SELF-HELP approach that puts YOU in charge!"
"So you can take control of your emotions, overcome challenges and build the life you really want. And a big part of that program? Finding a way of eating that helps you build strong mental health."
Joey’s eyes lit up. “Wait — you’re saying I can still eat great sandwiches, skip the three-hour nap and boost my mental health?”
I grinned. “Exactly. That’s the Warrior way.” I pulled out a copy of my book, 3 Food Rules of a Mental Health Warrior. “The key is following three simple rules.”
Food Rule 1: Choose Low Carb Foods
First, I told Joey about the importance of choosing low-carb foods. “Instead of loading up on thick, carb-heavy bread, go for something like a lettuce wrap or a low-carb grain wrap. You still get the satisfaction of holding a sandwich — but without the carb crash.”
Joey’s eyes widened. “So I don’t have to give up sandwiches? Just swap the bread?”
“Exactly,” I nodded. “You can still enjoy your sandwich — just make a smarter base choice. One that won’t leave you face-planting into the couch after lunch.”
Our Turn:
I started making this swap myself years ago. At first, it felt strange ditching the heavy bread I thought I “needed.” But when I noticed I wasn’t crashing after meals, it clicked: this small change gave me steady energy, sharper focus, and fewer mood swings. The science backs it up too — stable blood sugar helps regulate serotonin, the “feel-good” brain chemical.
That’s the Warrior takeaway: the food you choose can either drag you down or lift you up. Choose the fuel that keeps your body steady and your mind clear — because Warriors don’t just eat, we power up.
Food Rule 2: No Sugar
Next, I shared with Joey one of the biggest game-changers in my recovery — cutting out sugar.
“Skip the sugary condiments like ketchup or barbecue sauce,” I said. “Instead, try mustard, avocado, or a drizzle of olive oil. You’ll still get great flavor — without the sugar crash.”
Joey looked horrified. “No sugar? But… I love ketchup.”
“I get it,” I said with a grin. “I used to slather it on everything. But once I ditched the sugar, my mood and energy finally leveled out. No more afternoon crashes. No more rollercoaster emotions. Just steady fuel.”
Our Turn:
When I first gave up sugar, it felt impossible. But then I noticed something: the fog lifted. My afternoons weren’t full of crashes, and my emotions stopped swinging so wildly. That’s when I realized sugar wasn’t just hurting my body — it was hijacking my mental health.
Here’s the truth: sugar gives you a quick “high,” but the crash that follows leaves you irritable, anxious, and drained. Warriors know better. We don’t trade our stability for a five-second squeeze of ketchup.
So the next time you reach for that ketchup bottle, ask yourself: is it worth the crash — or is it time to choose strength instead?
Food Rule 3: Choose Minimally Processed Foods
Finally, I shared one of the most underrated secrets to better mental health—eating real food.
“Focus on fresh, minimally processed ingredients,” I told Joey. “Think grilled chicken, fresh veggies, maybe a slice of real cheese — not that rubbery processed stuff. You’ll still get the flavor you love, but with way more nutrients and none of the junk.”
Joey perked up instantly. “Wait — so I can have cheese? Just the real kind?”
“You bet,” I said with a grin. “The goal is to eat food as close to its natural state as possible. When you fuel your body with real ingredients, you’ll feel better, think clearer and actually enjoy your day instead of dragging through it.”
Our Turn:
I’ll be honest — switching from fast food to real food wasn’t easy for me at first. But once I made the change, the difference was undeniable. My energy came back. My thinking cleared up. Even my emotions felt steadier. That’s when I realized: food isn’t just fuel, it’s strategy.
Highly processed foods might give you a quick fix, but they drain your energy, fog your brain, and mess with your mood. Real food, on the other hand — omega-3s from fish, antioxidants from colorful veggies, healthy fats from avocado and olive oil — feeds your brain exactly what it needs to stay sharp, balanced and resilient.
That’s the Warrior way: give your body real fuel and it will give you the strength to triumph!
Wrap Up
Joey was pumped to learn he could still enjoy his favorite food and take care of his mental health. “This is amazing! Ross and Rachel are gonna love this. They’re always thinking about stuff like this,” he said with a smirk.
As we wrapped up, I handed him a copy of my book, 3 Food Rules of a Mental Health Warrior. He flipped through it, nodded, and looked up. “You know, if you’re ever back at Central Perk, I’ll make sure you meet the whole gang. And I’ll tell them all about this ‘Mental Health Warrior’ stuff. I think we could all use a little of that.”
I laughed. “I’ll hold you to that, Joey. And remember — the best way to take care of yourself often starts with what’s on your plate.”
So, next time you’re hungry, take a page from Joey’s playbook — fuel your mind and body the Mental Health Warrior way. Because small changes lead to big victories… and every Warrior knows that strength is built one choice, one bite, one day at a time!
Bruce Schutter
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