Johnny Ondina, nutritionist: “We can modulate sleep and mental state through what we eat”

Diet remains one of the most underestimated factors when it comes to explaining everyday discomfort. Headaches, constant fatigue, or a lack of mental clarity are often attributed directly to stress or a hectic lifestyle, but that is not always the case. “Many people experience fatigue, dizziness, or poor mental clarity in their daily lives that we usually associate with stress, but few are able to connect it to the type of fuel they are giving their bodies,”nutritionist Johnny Ondina explained in an interview with AS.

The specialist, who says these changes can become noticeable in a relatively short period of time, insists that nutrition has a far more direct impact than most people realize. “When you start managing a person’s diet, they are often surprised in a short time by how different they feel. We don’t give it enough importance,” he said.

Ondina, author of Elite Health: You Don’t Have to Be an Athlete to Eat Like One (Vergara), highlights one of the most common mistakes people make: taking nutrition to extremes. “Idealizing the result can generate frustration if we don’t achieve it, and consequences if we do achieve it through too many sacrifices,” he explained. Instead, he advocates a more realistic approach focused on building habits that can be maintained over time. “A slow result built on solid foundations is much more effective than a magic potion that improves you in a matter of days.”

Along the same lines, he challenges the traditional concept of dieting. For Ondina, the problem is not the diet itself but what is often missing behind it. “If there is no nutritional education, you may achieve results through sacrifice, but you do not learn how nutrition works, and that makes it unsustainable.” The outcome is familiar: repeated cycles of dieting and giving up.

Debunking common myths

One of the most interesting aspects of his approach is his effort to dismantle the idea that there is a special diet designed exclusively for athletes. “The foods are the same. There are no products that exist only for athletes,” he said. The difference, he explained, lies in context and timing. “An athlete trains more, but also rests more; someone with a typical lifestyle has a constant energy expenditure throughout the day.” That is why he believes both groups should base their diets on the same foundations: real foods such as fruits, vegetables, legumes, and nuts.

Beyond physical performance, Ondina also highlights the direct impact that nutrition can have on sleep quality and mood. “We can influence sleep and mental state through what we eat,” he explained. From lighter dinners to dietary patterns associated with better mental health, nutrition plays a role in several key bodily processes.

Within this context, he delivers a simple message: the basics still matter most. “We are making things more complicated with supplements and magical solutions because we lack the patience and consistency needed to change habits.” In his view, the priorities should be improving hydration, increasing fiber intake, reducing ultra-processed foods, and giving greater importance to strength training.

And when it comes to the frequent debates that dominate social media, his position is clear. “What we eat has a much greater impact than when we eat it.” It is an idea that challenges many of the simplified messages circulating online and, according to the nutritionist, often serve more as excuses than genuine solutions.

Get closer to the game! Whether you like your soccer of the European variety or that on this side of the pond, our AS USA app has it all. Dive into live coverage, expert insights, breaking news, exclusive videos, and more. Plus, stay updated on NFL, NBA and all other big sports stories as well as the latest in current affairs and entertainment. Download now for all-access coverage, right at your fingertips – anytime, anywhere.

And there’s more: check out our TikTok and Instagram reels for bite-sized visual takes on all the biggest soccer news and insights.