Let’s talk about something that doesn’t get nearly enough love… your Brain Health.
We think about heart health, weight, glucose… but the brain? It often gets left out. Your energy, mood, and memory, it all begins in your brain.
But here’s the good news: Brain Health isn’t just something you’re stuck with. You can actively make it better without fancy gadgets or endless supplements to take care of it. You just need a few simple, science-backed habits that actually work. I’ve got you covered. Let’s go!
First up: Fuel Your Brain the Right Way
Don’t let the size fool you! It takes 20% of your body’s energy to fuel your brain every day. What you eat massively impacts how well it performs.
Keep your blood sugar steady — lower-carb meals with lots of whole foods. Brain fog loves sugar spikes, so we’re keeping it smooth and steady.
Intermittent fasting — even 12-14 hours overnight can give your brain access to ketones, basically premium-grade fuel.
Load up on healthy fats — avocados, wild caught salmon, walnuts, olive oil. Fat makes up most of your brain… so make it the healthy kind.!
Cut back on processed foods — not because it’s trendy, but because they trigger inflammation that messes with your focus and mood.
Big takeaway: Metabolic health = Brain Health. What’s good for your blood sugar is usually amazing for your neurons too.
Move Your Body, Upgrade Your Brain
You don’t need to run marathons, but your brain loves movement. We’re not just talking about getting toned; we’re talking literally growing new brain cells.
Cardio (even brisk walking!) increases BDNF, aka “brain fertilizer” — helps with memory and mood.
Strength training supports memory, learning, and decision-making. Who knew squats were a brain booster?
Sleep like you mean it — it’s when your brain clears out waste and locks in memories.
Calm the chaos — meditation, breathwork, or even five slow belly breaths help lower cortisol, the brain’s public enemy #1.
Train Your Brain Like a Muscle
Your brain thrives on challenge, so use it often and keep it sharp.
Try something new — a hobby, a language, even puzzles. It keeps your neurons firing.
Talk to people — real, meaningful conversations are mental workouts.
Mindfulness — it builds focus the same way exercise builds muscle.
Do things that combine movement + thinking — dancing, tennis, or just walking while brainstorming. It’s next-level brain training.
Do Supplements Help?
Some definitely do have solid science behind them for Brain Health:
Magnesium L-threonate — amazing for learning and memory.
B vitamins — essential for mood and focus.
Omega-3s — they keep your brain cells happy and flexible.
NAD+ precursors — help your brain cells with energy, especially as we age.
Why This Really Matters After 40
Heads up: after around 44 years old, your brain starts becoming less efficient with energy, thanks to something called neuronal insulin resistance. Basically… the same blood sugar issues that mess with your metabolism also speed up brain aging.
BUT… the earlier you start supporting your Brain Health, the longer you can keep your mind clear, sharp, and fast.
Small habits really do add up and your future self will be doing cartwheels in gratitude (mentally, at least).
Sally’s Final Tip: I’ll be here to remind you that every healthy choice you make now pays you back with better focus, memory, and energy later. 🩵
