Build Strong Mental Health One Sandwich at a Time: Joey Tribbiani from Friends and the 3 Food Rules
- Bruce Schutter
- 22 hours ago
- 5 min read
The other day, I wandered into a new coffee shop, just looking to enjoy a warm beverage and a quick snack. But to my surprise, I wasn’t just in any 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 gigantic sandwich that 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 as he took a slow, defeated bite—like he had just realized the sandwich had betrayed him.
Seeing Joey this upset over food was just too much for me, so I decided to step in. "Hey Joey," I said, sliding into the seat next to him, "You look like you’re about to break up with that sandwich."
He sighed, giving a half-hearted smile. "Yeah, man. The thing is, I love sandwiches, but this one… it’s just not doing it for me. I feel like a walking food coma already, and I’m only halfway through."
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 designed to put 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 actually builds strong mental health—so you can handle whatever life throws your way."
Joey’s eyes lit up, clearly intrigued. "Wait—you’re telling me I could still eat great sandwiches, not need a three-hour nap afterward, and boost my mental health?"
I grinned. "Exactly!" 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 feeling like you need a nap right after.”
Your Turn:
Next time you’re making or ordering a sandwich, try swapping out the heavy bread for a low-carb option. Not only will you avoid that post-lunch sluggishness, but you’ll also help stabilize your blood sugar levels—key for consistent energy and sharper focus.
And here’s the bonus: stable blood sugar supports serotonin production, a neurotransmitter that helps regulate mood. That means fewer mood swings, more mental clarity, and a calmer mind.
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 skeptical. “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 got way more stable. No more afternoon crashes. No more rollercoaster emotions.”
Your Turn:
Watch those sneaky sugar bombs hiding in your sauces and snacks. Cutting out sugar isn’t just about dodging the energy crash—it’s about protecting your mental health. High sugar intake has been linked to mood swings, anxiety, and even symptoms of depression.
Why? Because sugar spikes your blood sugar, giving you a brief “high”—followed by a crash that brings irritability, brain fog, and emotional instability.
So next time you reach for that squeeze bottle of ketchup, ask yourself: is it worth the crash?
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 still get great flavor, but with way more nutrients and none of the junk.”
Joey perked up. “Wait—so I can have cheese? Just the real kind?”
“You bet,” I said. “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 have the energy to actually enjoy your day.”
Your Turn:
When you’re shopping or eating out, go for whole, minimally processed foods. Your body—and your brain—will thank you.
Highly processed foods are loaded with preservatives, artificial flavors, and unhealthy fats. They drain your energy, fog your thinking, and can mess with your mood. That fast-food high? It doesn’t last.
But when you choose real food—omega-3s from fatty fish, antioxidants from colorful veggies, healthy fats from avocado and olive oil—you’re feeding your brain what it needs to stay balanced, sharp, and resilient!
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 Rachael are gonna love this. They’re always thinking about stuff like this,” he said with a smirk.
As we wrapped up our little sandwich symposium, 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 meal is a chance to build stronger mental health!
Bruce Schutter
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