Brain Health Kitchen

The foods that support steadier blood sugar are also foods that support the brain. 🧠

Your brain uses glucose for fuel, but more is not better. Over time, chronically high blood sugar and insulin resistance can create an inflammatory environment that is especially hard on the hippocampus, the brain’s memory center.

The good news is that you don’t need to chase a single “blood sugar superfood.” What matters most is your overall eating pattern: more whole and minimally processed foods, beans, berries, vegetables, leafy greens, nuts, seeds, and whole grains—and fewer refined carbohydrates, sugary drinks, and ultra-processed foods.

It’s the pattern you return to most often that counts.

Comment “BLOOD SUGAR” and I’ll send you the full article, including what the research says about food order and intermittent fasting. Save this for your next grocery trip! 💚

Eating for brain health isn’t about having a perfectly stocked kitchen or making every meal from scratch.

Most of us reach for what’s easy...especially after a long day. That’s why one of the most practical things you can do is make brain-healthy foods just as convenient as everything else.

Keep a few versatile ingredients visible and ready to use. Think berries in the freezer, nuts and seeds within reach, leafy greens washed and ready, canned beans in the pantry or cooked whole grains in the fridge.

The easier these foods are to see, grab and combine, the more likely they are to become part of your everyday routine.

Brain health is shaped by the small choices we repeat, and your kitchen can help make those choices easier.

What’s one brain-healthy ingredient you always keep on hand? 💚

Knowing that brain health matters is one thing. Knowing what to do about it in your everyday life is another!

That’s why I created the Brain Health Kitchen Course...to turn the latest brain health science into practical, approachable lessons you can actually use.

This self-paced online course explores dementia risk, genetics and family history, metabolism, hormones, nutrition, lifestyle habits, and the steps that may help protect your brain over time. You’ll also get step-by-step food and kitchen guidance and a community learning alongside you.

Foundation 3 launches September 29 and is all about what to eat for your brain. When you join, you’ll receive access to all three Foundations to move through at your own pace.

Only 25 spots are available, and the last round filled up in just three days!

Comment “COURSE” and I’ll send you the details to join 🧠💙

When we think about protecting our brains as we age, hearing may not be the first thing that comes to mind, but it deserves more attention 🧠

Hearing loss has been linked with an increased risk of cognitive decline and dementia. When hearing becomes more difficult, the brain has to work harder to make sense of conversations. It may also become easier to withdraw from the connection and social interaction that help keep our brains engaged.

The encouraging news is that hearing loss is considered a potentially modifiable dementia risk factor. Paying attention to subtle changes and getting your hearing checked could be an important part of caring for your brain as you age.

Want to learn more? Comment HEARING and I’ll send you the link to read my full article!

Could your weekly mahjong game be doing more for your brain than you realize? 🀄️🧠

Mahjong brings together several forms of cognitive stimulation: memory, pattern recognition, attention, planning, and flexible thinking. Because it’s typically played with others, it also offers something equally valuable...social connection.

Of course, no single hobby can prevent dementia. But research suggests that continuing to challenge and enrich the brain throughout life may help build cognitive reserve and support resilience as we age.

In this article, I’m looking at the science behind cognitive enrichment and sharing seven hobbies that may be especially worthwhile in midlife.

Comment ”Mahjong” and I’ll send you the link to read more!

There may be a reason pickleball feels like such a brain boost 🏓🧠

A game asks you to move, coordinate your body, track the ball, anticipate your opponent, and make quick decisions, usually while laughing and connecting with other people!

It’s a combination of physical activity, cognitive stimulation, and social connection, all wrapped up in something that feels like fun rather than another item on your health checklist.

That doesn’t mean pickleball alone can prevent dementia. But meaningful hobbies may play an important role in keeping the brain engaged and building a more brain-healthy life.

Comment HOBBIES and I’ll send you the link to read about seven brain-boosting hobbies worth starting in midlife!

Brain healthy eating starts long before food reaches your plate! It starts with what you keep in your kitchen...and how easy those foods are to find, prepare, and enjoy

Even when we know what’s good for us, convenience often determines what we actually eat.

The good news? You don’t need a complete pantry overhaul or hours of meal prep. A few small shifts can make brain healthy choices feel much easier and more automatic

In this article, I’m sharing three practical ways to make your kitchen brain-healthier.

Comment KITCHEN and I’ll send you the link to read more! 💚

And save this post as a reminder: when the brain-healthy choice is the convenient choice, you’re far more likely to make it 🥰

We spend a lot of time thinking about what we eat and how we move…but what about the air we breathe, especially during wildfire season?

Wildfire smoke contains tiny particles that can enter the bloodstream through the lungs and eventually reach the brain, where they may contribute to inflammation and oxidative stress over time.

Exposure to polluted air may also interfere with sleep and place added stress on the brain’s natural clean-up system. But there is encouraging news: the habits that support brain health may also help buffer the brain from environmental stressors.

In this article, I’m sharing what the research tells us about air pollution and cognitive health, plus practical ways to better protect your brain when the air quality is poor.

Comment “brain” and I’ll send you the link to read more. 💚