if your brain isn’t fueled right—through both nutrition and structure—even the best physical routine will fall short.
Daniel Koffler on Fueling the Mind to Achieve Your Goals
Today, we’re speaking with Daniel Koffler, founder and President of New Frontiers Executive Function Coaching— the leading provider of executive function and ADHD coaching in the country. Since 2011, New Frontiers has delivered tens of thousands of hours of 1:1 coaching to students, adults, and professionals, helping clients develop the core cognitive skills that fuel success: organization, time management, emotional regulation, and follow-through. With a personalized, relationship-based model, New Frontiers is trusted by families, schools, and employers nationwide.
At Gainful, we know that reaching your goals—whether in the gym or in life—requires more than just the right protein blend. It requires discipline, motivation, self-awareness, and consistency. These are executive function skills, and they’re deeply connected to how well your brain is supported.
That’s where Daniel’s work comes in. New Frontiers helps people understand how their brain works best, build habits that stick, and problem-solve when things get off track. And here’s the real takeaway: if your brain isn’t fueled right—through both nutrition and structure—even the best physical routine will fall short.
We sat down with Daniel to explore how cognitive clarity, intentional routines, and yes, brain fuel, all contribute to long-term success in health, fitness, and life.
Q: Daniel, for those new to the idea, what exactly are executive functions—and why are they important?
A: Executive functions are the brain’s management system. They include the mental skills we use to plan ahead, stay organized, manage time, regulate emotions, and follow through. They’re what help you stick to a morning workout, plan meals for the week, or shift gears when life throws a curveball. These skills are foundational, and they don’t always develop naturally—so we coach people to strengthen them intentionally, through self-awareness and strategy.
Q: How do executive functions show up in someone’s wellness or fitness journey?
A: They’re present in every part of it. Following a routine, resisting impulse choices, setting realistic goals—those are all executive function tasks. If someone’s trying to stick with a workout plan or improve their nutrition, they need structure, consistency, and self-monitoring. And here’s the thing: if your brain isn’t getting what it needs—sleep, nutrients, recovery—those skills become harder to access. People think they lack willpower, but really they’re asking their brain to perform without the right fuel.
Q: That connects to our mission at Gainful—helping people fuel their bodies intentionally. How does nutrition support the mental side of performance?
A: A well-fed brain is a focused brain. The nutrients you put in your body affect your energy, clarity, mood, and emotional regulation—all of which affect whether you follow through on your goals. If you’re undernourished, running on sugar spikes, or missing key nutrients, you’ll struggle to focus, plan, or recover. That’s when people skip workouts or fall off their routine – not because they don’t care, but because their brain is depleted. So if brain health isn’t part of your wellness plan, the plan isn’t complete.
Q: What about personalization—how do you tailor coaching to individuals?
A: We say “one size fits one.” Everyone’s brain works a little differently, and our job is to figure out how each person thinks, learns, and responds to structure. Just like Gainful customizes protein blends, we customize coaching plans. That means understanding what motivates the client, what obstacles they face, and what routines actually work for them. When people feel seen and supported in that way, change becomes possible—and sustainable.
Q: Can you share an example of how this plays out in your own life?
A: Absolutely. I’ve learned over the years how sensitive my brain is to food and structure. If I skip meals or eat in a way that spikes my blood sugar, I can’t focus, my mood dips, and everything becomes harder. So I’ve built routines around fueling consistently, staying hydrated, and scheduling breaks. That awareness—that connection between what I consume and how I perform—has been a game-changer, and it’s what we try to instill in our clients as well.
Q: What’s one mistake you see people make when they’re trying to stay disciplined with their goals?
A: Trying to “grind it out” without supporting their brain. You can have the best intentions, but if you’re running on fumes - mentally, physically, or emotionally - your effort isn’t sustainable. People blame themselves for falling short, when often they just need a better system. Coaching helps people build those systems, and combining that with smart nutrition like what you offer at Gainful? That’s where you start seeing long-term wins.
Q: What’s one piece of advice you give often?
A: Progress beats perfection. Success isn’t about doing everything right all the time - it’s about building awareness, adjusting when needed, and staying aligned with your goals. Whether you’re trying to lift more, feel better, or manage your schedule more effectively, start small, be consistent, and give your brain what it needs to keep showing up.
Q: Final thoughts for Gainful readers?
A: Your brain is your most important muscle. Fuel it well, support it with structure, and make it your ally. When your mind and body are working together, there’s no limit to what you can accomplish.