How a Piece of Cheese Saved My Life: 3 Food Rules of a Mental Health Warrior

In a world where we chase dramatic solutions to our problems, my story might sound a little… cheesy. Literally!

You see, a humble piece of cheese didn’t swoop into my life like Merlin the wizard, waving a magic wand to vanquish my battles with Bipolar, Alcoholism, Anxiety Disorders and PTSD.

But, surprisingly, this dairy delight played a pivotal role in the self-help approach behind the Mental Health Warrior Program — especially in my book — 3 Food Rules of a Mental Health Warrior.

That book is just one part of the Mental Health Warrior Program — a bold new SELF-HELP approach that puts YOU in charge. It’s built on my twenty years of struggle with Bipolar, Alcoholism, Anxiety Disorders and PTSD — and on a suicide attempt that nearly ended my life, but ultimately gave it purpose.

But the program isn’t just about food. It’s about mindset, daily habits and lifestyle shifts that empower you to take charge of your emotions, overcome challenges, and build the life you really want.

And yes, food — even our friend cheese — plays a key role in this journey. We all need to eat, so why not make our choices work for us instead of against us? By making smart, intentional food decisions, we can strengthen both our physical and mental health — one bite at a time.

So how did a piece of cheese save my life? Let’s rewind to that moment — and how it set me on the path to becoming a Mental Health Warrior.

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The Cheese Chronicles Begin

Picture this: a regular Thursday afternoon. I’m standing in front of my refrigerator, contemplating my life choices and feeling the familiar weight of my mental health challenges. And then there it was — shining like a beacon of hope — a piece of cheese.

No, it didn’t speak to me (I wasn’t that far gone), but it did catch my eye in a way that made me pause. Could this small, unassuming piece of dairy be more than just a topping for a cracker?

Before you think I’ve lost my marbles, let me explain the 3 Food Rules of a Mental Health Warrior, as outlined in my book. These rules are simple, but they pack a powerful punch when it comes to strengthening your mental health through food.

Because the magic isn’t in the cheese itself — it’s in how it fits into the food rules. That’s where the real mental health power begins: using food as a tool to build resilience, balance and triumph over life’s challenges.

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Power of the 3 Food Rules

Food Rule 1: Eat Low-Carb Foods

Low-carb foods help maintain steady blood sugar levels — essential for mental health stability. Cheese, being naturally low in carbs, fits perfectly into this rule. For someone managing Bipolar Disorder or Anxiety, steady blood sugar means fewer mood swings and less irritability.

That steady energy also helps fight fatigue — a common symptom of mental health challenges — and supports recovery from alcohol-induced blood sugar crashes. One slice of cheese might not seem like much, but it’s a small win that builds stability, bite by bite.

Food Rule 2: No Sugar

Avoiding sugar prevents the rollercoaster of highs and crashes that throw moods off balance. Cheese contains virtually no sugar, making it a smart snack for keeping energy and emotions steady.

For someone with Anxiety, that means fewer jitters and racing thoughts. For someone with Bipolar Disorder, it means less risk of mood destabilization. And for someone in recovery from Alcoholism, avoiding sugar means avoiding cravings that mimic old habits. Bottom line? Cheese keeps the chaos down.

Food Rule 3: Choose Minimally Processed Foods

Minimally processed foods keep more nutrients and fewer additives, which can positively impact mental health. High-quality cheese — made from whole milk with minimal processing — delivers calcium, protein, and other nutrients that fuel brain function and emotional resilience.

For someone with PTSD, these nutrients help replenish a stressed body. And the simplicity of minimally processed cheese means no hidden additives lurking to worsen mood or anxiety. It’s proof that sometimes, the simplest foods give us the strongest foundation!

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The Practical Magic of Cheese in My Life

So, how exactly did this piece of cheese save my life? Here’s the breakdown:

Mood Stability:

As someone with bipolar disorder, mood swings are a familiar foe. The healthy fats and proteins in cheese provide steady energy, preventing blood sugar spikes and crashes that often fuel episodes.

When I started incorporating cheese into my snacks, I noticed fewer dramatic highs and lows. Cheese didn’t just bring emotional stability — it made every meal a little more satisfying. Double win!

Anxiety Relief:

Anxiety has a way of sneaking in, often fueled by erratic eating habits and poor nutrition. By sticking to the 3 Food Rules and making cheese a regular staple, I stabilized my blood sugar — and my anxiety eased with it.

It wasn’t an overnight miracle, but a steady improvement. Cheese became a quiet ally in calming my mind… and yes, a delicious partner for nachos.

Recovery Support:

Alcoholism is a beast of its own, often fueled by cravings and the urge to escape. By improving my nutrition and adding cheese as part of a balanced diet, I found healthier ways to satisfy myself — without the next-day regret.

Cheese became more than food; it became a symbol of better choices and reclaiming my health. That’s a lot of power for a piece of cheese — but it rose to the challenge, just like we Warriors can rise and triumph over anything life throws our way.

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Celebrating the Heroic Cheese

By following the 3 Food Rules of a Mental Health Warrior, I discovered a new way to manage my mental health. Each bite of cheese wasn’t just a snack — it was a step toward becoming a steadier, stronger version of myself. It proved a simple truth: small, mindful choices create lasting change.

On this journey, cheese became more than food — it became a symbol of choosing wisely, taking control of my well-being and reclaiming my mental health. If a single piece of cheese can spark that kind of transformation, imagine what your next choice could do.

That’s why today, I honor that humble piece of cheese every time I place it on a low-carb cracker or melt it over veggies. It didn’t save my life with a grand act of magic — it saved it by becoming part of a strategy that strengthens my mental health one mindful moment at a time.

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The Cheesy Takeaway

In a world that glorifies stoicism and emotional suppression, it’s easy to think being emotionless equals strength. But the truth is the opposite: embracing the full spectrum of emotions is the key to a richer, more meaningful life.

And the first step? Stepping into your role as a Mental Health Warrior — starting today — by embracing your emotions… and maybe even a little cheese! 😆🧀

So the next time you find yourself staring into the abyss of your refrigerator, remember: food is more than fuel — it’s part of your Warrior strategy for building strong mental health and triumphing over challenges.

Embrace the power of the humble piece of cheese. It’s delicious, it’s grounding — and when chosen with intention, it can remind you that even the smallest steps hold the power to save your life!

Bruce Schutter

Every day is a chance to choose strength — because YOU'RE IN CHARGE!