In a world of desk lunches and solo dinners binge-watching the latest series, we’ve started treating food as little more than fuel. But what if the key to boosting our mood and building real connections was hiding right on our dinner plate? According to London-based dietitian Emiliano Pena, it’s not just about *what* you eat, but *how* and *who* you eat with that can make all the difference.
More Than Just Nutrients
Speaking on the How To Date Men podcast, Emiliano Pena, who brings a unique background as both a neuroscientist and dietitian, unpacked his philosophy. He argues that while nutrients are the foundation, the act of eating holds a power we often overlook.
“Of course what we eat is important because that’s where we get our nutrients… But how you eat and who you eat with can also be as important because if you take the time to enjoy your meals, connect with the food… that helps you connect with yourself, and it increases your well-being.”
Pena’s passion stems from his Mexican heritage, where food is central to celebration and togetherness. He explained that this cultural upbringing, combined with his scientific research, inspired him to share a more holistic view of nutrition. It’s a powerful idea backed by science; studies mentioned by sources like the AARP show that strong social ties can help reduce the risk of dementia, stress, and anxiety. For Pena, combining social interaction with a shared meal is the ultimate recipe for well-being.
A Recipe for Community in the Big City
Putting his philosophy into practice, Pena hosts a series of intimate food events in London, which he promotes on his Instagram, @emilianopenanutrition. These workshops, often called “Cooking with Care,” are designed to create a space for gay, bi, and queer men to connect in a low-pressure environment.
So, what are these gatherings like? Think less stuffy cooking class, more “cooking therapy,” as Pena calls it. Small groups of 8-10 guys come together to create delicious, healthy meals from scratch—from homemade gnocchi and tacos to fresh sushi rolls.
“It’s a group of men sharing healthy recipes… Everybody contributes to the preparation of the meal and then we eat together,” he says. “My aim is to create a kind of community that then can create bonds and contribute to well-being through healthy eating.”
In a bustling city like London, where loneliness is a growing concern, these events offer a much-needed antidote. They tap into a broader trend of activity-based social groups that foster genuine connection without the pressure of typical nightlife.
Your First Bite into Mindful Eating
While food isn’t a “silver bullet” for mental health, Pena emphasizes it’s a powerful tool anyone can use. Ready to make a change? His advice is refreshingly simple and achievable.
Be mindful: Put your phone down. Pay attention to the colors, smells, and textures of your food. “Focus on the meal,” he advises. Multitasking is the enemy of enjoyment.
Start small: Don’t try to overhaul your entire diet overnight. “Be kind and compassionate with yourself,” Pena notes. “You don’t need to get it perfect from the very beginning because it could feel overwhelming. Start with one thing.” A great first step? Hydration. Staying hydrated is crucial for focus and performance.
Share a meal: Look for opportunities to eat with others. Whether it’s a potluck with friends or joining a local food group, sharing the experience is where the magic happens.
Pena’s work is a vibrant reminder that food is about so much more than what’s on the label. It’s a shared language, a source of joy, and a way to build the bonds that truly feed our souls.
“I think that’s the magic behind these events – the combination of cooking, eating, and community. It’s a very nourishing experience in every sense of the word.”
