Fueling the Mind: How George Haymaker Uses Sleep and Nutrition to Rewire the Brain for Optimal Living

In a world where anxiety, addiction, and burnout have become all too common, George Haymaker stands out as a powerful voice for healing—not through willpower alone, but through science-backed, sustainable brain optimization. A former entrepreneur who battled addiction, anxiety, and a mind he once saw as his enemy, George transformed his life through a deep understanding of neuroscience. He discovered that true recovery and lasting change come not from simply quitting harmful habits, but from rewiring the brain at its core. Today, as a neuroscience-based recovery coach, George helps others do exactly that—by guiding them to nourish and train their brains through sleep, mindfulness, nutrition, and movement.

In this enlightening interview, George sits down with Stacey Chillemi to explore how our daily choices affect the brain and how even small shifts in routine can lead to profound improvements in emotional regulation, focus, and well-being. From explaining the science behind sleep cycles to offering practical tips on mindfulness and diet, George breaks down complex neuroscience into empowering, actionable steps. This conversation is more than a guide to better habits—it’s a roadmap to personal transformation and mental freedom.

Thank you so much for joining us, George! Our readers would love to get to know you a bit better. Can you tell us a bit about your backstory?

Absolutely, and thank you for having me. My backstory is deeply personal and, honestly, painful at times. I was a successful entrepreneur on the outside, but behind the curtain, I was struggling with alcoholism, addiction to prescription pain pills, chronic anxiety, and crushing self-doubt. My brain felt like my enemy. I reached a point where traditional recovery wasn’t enough—I needed to understand why I was driven to these self-destructive patterns. That’s when I started studying the brain and its connection to behavior. I became obsessed with understanding how I could not only stop unhealthy habits but rewire my brain entirely. That journey changed everything. Now, I help others transform their mental and emotional lives using the exact methods that helped me.

What led you to focus on the brain as the foundation for transformation?
It was a complete mindset shift. I stopped viewing my brain as something that was malfunctioning and started treating it like a high-performance system—an engine that drives every thought, feeling, and action. That perspective alone is powerful. Your brain isn’t a passive passenger; it’s the command center. But like any engine, it needs maintenance—high-quality fuel, rest, training, and care. When I started prioritizing things like sleep, food, and mindfulness, my brain responded in ways I never thought possible. That’s when I realized healing doesn’t start with willpower—it starts with the brain.

Let’s dive into sleep. Why is sleep so essential for our brains?
Sleep is non-negotiable when it comes to brain health. It’s not just passive rest—it’s actually a time of incredible neurological activity. Think of it as your brain’s night crew. While we’re asleep, our brain goes through 90-minute cycles involving five key brainwave states. These cycles help with everything from deep tissue repair to emotional processing to memory consolidation. It’s like cleaning house every night. If we don’t get enough quality sleep—meaning enough of those full 90-minute cycles—our brain doesn’t fully reset. That’s why we wake up feeling foggy, emotional, or reactive. The thinking centers of the brain can’t perform at their best without that reset.

What tips would you offer for better sleep?
First, you have to start preparing for sleep well before bedtime. Dimming lights, shutting off screens—especially those emitting blue light—is critical because that light blocks melatonin production, which your brain needs to initiate sleep. Your room should be cool, dark, and quiet—almost like a modern-day cave. Avoid caffeine after 2 p.m. and limit sugar or alcohol late at night since those disrupt your deep sleep architecture. People think of sleep as optional recovery time, but in reality, it’s high-performance training for your brain. When you give your brain the deep rest it needs, it gives you better emotional regulation, focus, and resilience the next day.

Mindfulness is another topic people hear a lot about. How do you define it in your work?
To me, mindfulness is a mental skill—one that can be trained like any other. It’s about paying attention to what matters in the present moment without judgment. People often think mindfulness means clearing your mind, but that’s not true. It’s about observing your thoughts, not getting lost in them. Imagine switching from being the actor in the chaos of your mind to the director, calmly watching from behind the scenes. That shift gives you power. It strengthens the brain’s leadership center—the prefrontal cortex—which governs focus, planning, and emotional regulation. Mindfulness trains your brain to respond instead of react.

What does mindfulness do for us neurologically?
It helps rewire multiple parts of the brain. For example, it quiets the limbic system, which is where emotional reactivity lives. It also calms the default mode network—the part responsible for rumination, worry, and negative self-talk. With regular mindfulness practice, you’re essentially teaching your brain to interrupt those loops and come back to presence. Over time, that builds emotional resilience, mental clarity, and a greater ability to regulate how you respond to stress.

Are there easy ways to start practicing mindfulness daily?
Absolutely. Start with something simple, like a three-minute breathing practice. Inhale for six seconds, exhale for six seconds, and focus only on the breath. When your mind wanders—which it will—gently bring it back. That’s the rep. That’s the brain training. Over time, it strengthens your awareness. You can also do body scans, where you simply notice sensations throughout your body, or pause in your day to observe your surroundings. These small practices reconnect you to the moment and help ground your nervous system.

How does exercise support brain health, beyond the physical benefits?
Exercise delivers oxygen, blood, and critical nutrients to the brain, which support all of its key functions. It boosts neuroplasticity, the brain’s ability to change and adapt—which is exactly what we’re doing when we try to rewire habits. Exercise also increases feel-good neurotransmitters like dopamine and serotonin, while flushing out cortisol, the stress hormone. That’s why we often feel more mentally clear, calm, and energized after a good workout. It’s not just about looking good—it’s about building a brain that can handle stress, regulate mood, and stay sharp.

What kind of exercise do you recommend for mental clarity?
You don’t need to go hardcore. Just 20 to 30 minutes of brisk walking, cycling, or any aerobic movement done consistently—four or five times a week—can work wonders. I personally work out around mid-day when my energy dips. It gives my brain a reboot and helps me stay focused for the rest of the day. The key isn’t intensity—it’s consistency.

Let’s shift to food. How do diet and nutrition differ, and how do they work together to impact the brain?
Great question. Diet is about what and how you eat—your choices, timing, and patterns. Nutrition is about what your body and brain extract from that food. The brain is the hungriest organ in the body, using up to 25% of our daily energy despite being only 2% of our body weight. That means the quality of what you eat is crucial. You can’t fuel a Ferrari with low-grade gas. When we eat nutrient-dense, whole foods, our brain gets the steady glucose and building blocks it needs to function at its best.

What are some brain-friendly food recommendations?
Focus on complex carbs like quinoa, oats, and sweet potatoes—they provide slow, steady energy. Build every meal around protein, fiber, and healthy fats. Include omega-3-rich foods like salmon, flaxseed, and walnuts, which support brain cell membranes. Don’t overlook hydration either—dehydration impairs focus, memory, and energy. And yes, gut health matters too. Eat probiotic-rich foods like sauerkraut, yogurt, and kimchi to support the gut-brain connection. A healthy gut can actually increase serotonin production, which boosts mood.

How do poor food choices affect mental function?
When we eat processed foods or refined sugars, our blood sugar spikes and crashes. That leads to brain fog, fatigue, and irritability. It’s not just physical—it’s neurological. Poor nutrition can compromise memory, mood regulation, and even attention span. The good news is that our brain responds quickly to changes in what we feed it.

What’s one realistic food strategy people can start using today?
Combine complex carbs, protein, and healthy fat in every meal. For example, lentil soup with chicken and a drizzle of olive oil. That combo slows digestion and provides sustained fuel for your brain. Try to build meals using real, whole ingredients—stay away from boxed or processed options whenever possible.

You’ve covered so many valuable areas—do you integrate all of this into your coaching work?
Yes, this is the foundation. When clients come to me, whether they’re struggling with anxiety, low energy, or poor focus, we don’t just look at symptoms. We build from the ground up—sleep habits, nutrition, mindfulness, and movement. Everything is personalized. We figure out what’s realistic and enjoyable so that people actually stick with it. Because lasting change doesn’t happen from willpower alone—it comes from creating a brain and lifestyle that work together.

How do you help clients stay consistent when life gets busy?
We focus on what fits their reality. Instead of overhauling everything, we make small, sustainable changes. If a client loves a certain food, we build around that. If they’re not a morning person, we don’t force early workouts. It’s about aligning healthy habits with the rhythms of their life. That’s how you create momentum and success.

Where can our readers further follow your work online?
You can visit me at georgehaymaker.com. I offer personalized coaching and a free 30-minute discovery call so we can explore what’s going on in your life and how I can support you. I also share a lot of free resources, articles, and brain hacks on LinkedIn under George Haymaker. It’s my mission to help people lead their brains instead of being led by them.

Thank you so much for being here and sharing such powerful, actionable insights. This has been an incredibly enlightening conversation.
Thank you, Stacey. I truly enjoyed our discussion. It’s an honor to share this information and hopefully inspire people to take small steps toward big change.