Are You a Sheep or a Sheepdog? Build a Brain Warrior Mindset

Have you ever stopped to ask whether you’re really in control of how you think, eat, and live or if you’re just following the crowd? With everything from algorithms to social pressures, it’s not surprising that we are all susceptible to falling into following the crowd from time to time. 

The journey to becoming a “brain warrior” starts with understanding if you have a “sheep vs sheepdog” mindset. Are you passively grazing through life? Or are you proactively protecting yourself and others through your lifestyle? 

In this blog, we’ll explore how adopting a new mindset can reshape your brain health habits and, ultimately, your life.

What Is the Sheep vs. Sheepdog Mindset?

At its core, the sheep vs sheepdog mindset is a metaphor that describes two very different orientations to life, health, and risk.

Someone with a sheep mindset tends to follow the herd, often unquestioningly. They may go along with what everyone else is doing because it feels “normal” or convenient.

They may deny or minimize risks (“it’ll be OK,” “live a little”), even when evidence suggests otherwise. They might be annoyed by the more vigilant voices (the “sheepdogs”) who warn that trouble could be lurking.

In contrast, a person with a sheepdog mindset is more alert, protective, and intentional. Sheepdogs don’t just look out for themselves; they safeguard their own well-being and often the well-being of loved ones. They don’t blindly follow and instead think critically, act courageously, and embrace a higher purpose.

In the context of brain health, a sheepdog mindset means prioritizing habits that strengthen your brain and prevent disease, even if that means swimming upstream against cultural norms. Here are some key traits in each category:

Sheep:

●      You go along with what everyone else is eating because it’s convenient, or you believe “everything in moderation.”

●      You grab food mindlessly, don’t read labels, and trust that “you’re going to die anyways — don’t be so extreme.”

●      You take the party season off (November to December) completely, so you tell yourself: “Don’t be a party pooper. Live a little.”

Sheepdog:

●      You focus on eating healthy 95 percent of the time, whether you are traveling or not.

●      You don’t want things to hurt you anymore and you take your health seriously.

●      You protect the images and stories you allow in your mind; you guard what you listen to, read, and believe.

●      You turn off gadgets that steal your attention so your brain can rest, recharge, and focus.

●      You understand that 60–90 percent of cancer risk is driven by lifestyle and you act accordingly.

●      You are herding and protecting those you love, by example and by care.

Why Your Brain Health Habits Matter

Your brain is one of the most powerful organs, which is why it’s so deeply woven into how you feel, remember, connect, and age. And what you eat plays a massive role in shaping your brain health habits. Research backs this up.

A 2018 study found that adults 55 and older who ate higher-glycemic foods (the kind that flood the body with fast-absorbing sugars) performed worse on cognitive tests, especially those already struggling with blood sugar regulation.

Another long-term study found that older adults with higher blood sugar and a high-glycemic diet experienced faster cognitive decline, including slower thinking, weaker verbal skills, and poorer memory.

Fortunately, diets that support brain health and focus on organic vegetables, berries, lean proteins, and complex carbohydrates have been associated with lower risk of cognitive decline over time.

All of this means that what you choose to eat regularly directly influences how well your brain operates, how sharp you remain, and how resilient you can be to stress, aging, and illness.

How to Break Sugar Addiction

Though most Americans have a sweet tooth, sugar isn’t really a treat. Unfortunately, for many of us, it’s a sneaky and silent saboteur. Here’s how excessive sugar can undermine your brain health:

●      Diabetes and Obesity: High sugar intake drives insulin resistance and obesity, leading to Type 2 diabetes, which itself is a major risk factor for cognitive decline.

●      Alzheimer’s (“Type 3 Diabetes”): Persistent high blood sugar and insulin dysregulation may contribute to Alzheimer’s pathology.

●      Cancer: Sugar provides fuel that many cancer cells preferentially use. Observational research shows higher consumption of sugar-sweetened beverages is linked with increased cancer risk.

●      Depression: A systematic review and meta-analysis found that higher total dietary sugar intake is associated with a 21 percent greater risk of depression.

●      Brain Function Disruption: High post-meal spikes in glucose (especially after high-GI foods) have been shown to impair memory, executive function, and attention.

●      Omega-3 Deficit and Repair: To repair damage from sugar’s metabolic stress, the brain benefits from omega-3 fatty acids (like DHA and EPA), which help modulate inflammation and support neuronal health.

Because of these effects, breaking sugar addiction goes beyond gaining unhealthy weight. This is your time to build a brain warrior mindset that fits your goals.

Symptoms of Hypoglycemia

When you’re addicted to sugar, you might experience frequent blood sugar crashes. Watch out for these signs:

●      Fatigue

●      Brain fog

●      Dizziness

●      Depression or mood swings

●      Irritability

●      Headaches

●      Anxiety or nervousness

●      Heart palpitations

●      Tremors

●      “Butterflies” in your stomach

●      Sweating

●      Belly pain or diarrhea

These symptoms can point to unstable blood sugar, and they undermine both your physical resilience and your mental clarity.

Hidden Sources of Sugar

Even when you think you’re avoiding obvious sweets, sugar can sneak in through:

●      Alcoholic beverages

●      Ketchup, BBQ sauce, and condiments (many contain high-fructose corn syrup)

●      Processed luncheon meats

●      Store-bought breads and breading

●      Salad dressings

●      Fast-food grilled chicken (marinades often contain sugar)

If you want to truly break sugar addiction, you have to become a detective of your own diet. The good news is that once you learn to seek out hidden sugars, you become an expert in what is actually good for you.

Tips for Conquering Sugar Addiction

Here are science-backed strategies to help you curb sugar and reset your brain health habits:

1. Eliminate processed sugar and high-GI foods
   Swap out ultra-processed foods, sugary snacks, and refined carbohydrates. Research suggests that diets high in glycemic index and refined sugar worsen markers associated with Alzheimer’s disease.
2. Eat protein and healthy fats every three to four hours
   Keeping blood sugar stable is about balance, so focus on meals that combine mostly protein (like lean chicken, eggs, fish, tofu) and healthy fats (avocado, nuts) that blunt glucose spikes and keep your brain fueled without the high sugar crash.
3. Stay hydrated
   Regularly drinking fresh water helps regulate your metabolism, supports your body’s natural detox pathways, and reduces cravings.
4. Green drinks and nutritional supplements
   Try nutrient-rich green smoothies, super greens powders, or supplements that support metabolism and brain inflammation all within your wellness plan.
5. Mindful eating and stress management
   When you slow down and tune into your own behaviors, you’re less likely to reach for sugar out of habit or stress. Meditation, journaling, and turning off devices can help build better habits the easy way.

5 Steps to Become a Brain Warrior

Here’s a five-step roadmap, inspired by Dr. Daniel Amen and Tana Amen’s Brain Warrior’s Way course, to become a brain warrior through nutrition and mindset:

1. Focus on low-glycemic eating.
   Choose nutrient-dense, slow-releasing carbohydrates. Tana Amen encourages clients to make their plates “rainbow-colored” rich in whole foods like vegetables, berries, legumes, and whole grains.
2. Prioritize high-quality protein and healthy fats.
   Include sources like eggs, seafood, lean chicken, lamb. These provide the building blocks your brain needs for repair and stability.
3. Minimize high-sugar sweeteners.
   Reduce or avoid honey, maple syrup (especially grade B), coconut crystals, and rice syrup, anything that causes big spikes in blood sugar or insulin.
4. Cut way back on bread, breaded, and refined starchy foods.
   These are often hidden sources of rapidly absorbed carbs, so minimizing them helps keep your glycemic load low.
5. Manage cravings with brain-supporting desserts.
   When you want a treat, reach for something that nourishes: berries with unsweetened cocoa, nut butter with dark chocolate, or a chia pudding made with healthy milk alternatives.

Turning Pain Into Purpose

Life’s difficulties include chronic fatigue, brain fog, illness, and regret. But it doesn’t have to be the end of your story. They can become your call to action. When you choose to become a brain warrior, you’re taking what once hurt you and transforming it into purpose to help yourself and others. You can start by asking:

●      When have you experienced real pain?

●      What lessons did it teach you?

●      How did it change the way you think, feel, or act?

●      How can you use your brain, strength, clarity, and compassion to serve others?

Your journey to build brain health habits and cultivate a sheepdog mindset is about self-preservation and watching over your community. You can forge a path toward a more resilient, purposeful life with these brain health habits and embrace the sheepdog mindset.

To learn more about how to adopt a sheepdog mindset, sign up today for Amen University’s Brain Warrior’s Way course, hosted by psychiatrist and brain health expert Dr. Daniel Amen and bestselling author Tana Amen, BSN, RN.