How a Piece of Cheese Saved My Life: Triumph by Unlocking the Mental Health Benefits of Food

In a world where we often seek 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. Life, after all, isn’t a medieval fantasy epic. Yet surprisingly, this dairy delight played a pivotal role in the self-help approach of the Mental Health Warrior Program, as detailed in my book, 3 Food Rules of a Mental Health Warrior.

That book is just one part of the larger Mental Health Warrior Program—a SELF-HELP approach I created based on my 20-year struggle with Bipolar, Alcoholism, Anxiety Disorders, and PTSD from my time as an EMT with the local rescue squad. The program is centered on mindset and lifestyle changes, empowering everyone to take charge of their mental health, triumph over life’s challenges, and build the life they truly want.

And yes, food—even our friend cheese—is a key part of 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 build strong mental health one bite at a time.

So, let’s dive back into the exciting journey of my friend, cheese, and see how it fits into the bigger picture of becoming a Mental Health Warrior!

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The Cheese Chronicles Begin

Picture this: a regular Thursday afternoon. I’m staring into 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 caught my eye in a way that made me pause. Could this small, unassuming piece of cheese be more than just a topping for a cracker? Could it actually help me manage my Bipolar Disorder, Alcoholism, Anxiety Disorders, and PTSD?

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The Warrior Plan

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, yet they pack a powerful punch when it comes to improving mental health through diet. The magic isn’t in the cheese itself, but in how it fits into these rules and supports building strong mental health so we can triumph over life challenges like Bipolar, Alcoholism, Anxiety Disorders, and PTSD.

Rule 1: Eat Low-Carb Foods

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

The stable energy that cheese provides can also help combat fatigue, a common symptom of PTSD, and support recovery from alcohol-induced blood sugar fluctuations.

Rule 2: No Sugar

Avoiding sugar is crucial for preventing the rollercoaster of energy highs and lows that can affect mood and overall mental health. Cheese contains virtually no sugar, making it an ideal snack for maintaining stable energy levels

For someone with Anxiety Disorders, the lack of sugar helps avoid triggers like jitteriness or racing thoughts. By keeping sugar out of the diet, individuals battling Bipolar Disorder can reduce the likelihood of mood destabilization, while those recovering from Alcoholism benefit from avoiding the cravings that sugar often mimics.

Rule 3: Choose Minimally Processed Foods

Minimally processed foods retain more nutrients and fewer additives, which can positively impact mental health. High-quality cheese, made from whole milk and without excessive processing, aligns with this rule. Its rich nutrient profile, including calcium and protein, supports brain function and emotional resilience.

For someone with PTSD, these nutrients help replenish the body after periods of stress, while the simplicity of minimally processed cheese ensures no hidden additives worsen mood or anxiety symptoms.

By following these rules and incorporating cheese strategically, I’ve found a way to nourish my body and mind, paving the way to triumph over my mental health challenges one bite at a time!

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The Practical Magic of Cheese

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

1. Stabilizing My Mood

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

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

2. Reducing Anxiety

Anxiety has a way of sneaking up on you, often fueled by erratic eating habits and poor nutrition. By sticking to the 3 Food Rules and making cheese a dietary staple, I improved my overall diet, leading to more stable blood sugar levels and reduced anxiety.

It wasn’t an overnight miracle, but a gradual improvement that made a noticeable difference in my daily life. Cheese proved itself as both a long-term ally in managing anxiety and a delicious partner for nachos.

3. Supporting Alcohol Recovery

Alcoholism is a beast of its own, often driven by the need to escape or self-medicate. By improving my nutrition and incorporating cheese as part of a balanced diet, I reduced cravings and found a healthier way to satisfy myself—without the next-day regret.

Cheese became more than just food; it symbolized my commitment to making better choices and reclaiming my health. That’s a lot of power for a piece of cheese, but it rose to the challenge—just as we warriors can rise to our own.

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Embrace Cheese and the Warrior Within

The Mental Health Warrior Program is all about self-help and self-empowerment. It’s about recognizing that we have the power to make choices—choices that lead to better mental health and a more fulfilling life. In this journey, cheese became more than just food; it became a symbol of my ability to choose wisely and take control of my well-being.

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 more stable, healthier version of myself. It reinforced the idea that small, mindful choices could create significant improvements over time!

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Celebrating the Heroic Cheese

Today, I pay homage to that humble piece of cheese every time I place it on a cracker or melt it over veggies. It didn’t save my life with a grand act of magic but by fitting seamlessly into a strategy that supports my mental health.

Cheese is my hero—not just because it’s delicious, but because it represents the power of making conscious, positive choices. Every bite is a reminder that even the smallest steps can have the biggest impact when we approach life as warriors.

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The Cheesy Takeaway

In a world that often praises stoicism and emotional suppression, we must challenge the idea that being emotionless leads to a fulfilling life. The truth is, embracing the full spectrum of emotions is the key to a richer, more meaningful existence. And the first step toward that is stepping into your role as a Mental Health Warrior—starting today—by fully embracing your emotions.

So, the next time you find yourself staring into the abyss of your refrigerator, remember this: even the simplest foods can be part of a larger strategy to support your mental health. Embrace your inner Mental Health Warrior, and don’t underestimate the power of a humble piece of cheese. It might just save your life, too!

Bruce Schutter

Creator of Mental Health Warrior Program and Challenge Coin