Are you thinking about your brain health? In a recent interview with Renee Dee (ICONIC Life), I got to share the powerful connection between everyday habits and brain health. From the foods you eat to the way you sleep, move, and manage stress — small choices can have a lasting impact on memory, focus, and mental resilience.
In my conversations with Renee, we have been talking a lot lately about brain health. I'm so thankful she invited me to speak on her podcast. It’s an honor to sit and talk about things I love with people who care.
Being a Registered Dietitian means I hold a license in nutrition, and I’m required to keep up with continuing education every five years. But I’ve gone way beyond the basics. I’ve been practicing for 25 years (which is crazy to me!) and somewhere along the way, I found my passion in functional medicine.
Functional medicine is all about prevention. It’s about digging deep to find the root cause of what’s going on in the body and treating that, instead of just putting a bandage on symptoms. I’ve completed advanced training through the Kresser Institute’s ADAPT Practitioner Program, which was one of the best things I’ve ever done. It elevated the level of care I provide to clients tenfold.
Before that, I also trained with the Integrative and Functional Nutrition Academy, which is the dietitian’s version of the Institute for Functional Medicine. That training took almost two years, and it set the foundation for everything I do now. I still go to conferences, read constantly, and listen to podcasts like ICONIC Life to stay up-to-date. This field is always evolving, and I want to stay ahead of it.
I’ve become increasingly focused on brain health, partly because it's such a hot topic in both functional and conventional medicine, but also because I see it showing up more and more in my own patients’ lives.
I now have more patients than ever, either dealing with cognitive decline or caring for a loved one who is. It’s becoming incredibly common. And what I want people to know is: we can prevent this decline.
And prevention starts with nutrition.
Alzheimer’s disease is now being referred to as “Type 3 diabetes.” Just like Type 2 diabetes, it’s tied to insulin resistance, but in the brain. And that’s why a low-glycemic, anti-inflammatory diet is so foundational.
We need to deflame the brain. And when you do it for your brain, you’ll feel it in your whole body, too.
One of the tough things about low-grade inflammation is that you don’t feel it until it becomes a problem. It’s like a smoldering fire that eventually flares up.
At Lifescape Premier, we take a proactive approach. Our founder, Dr. Wilder, has developed an advanced lab panel we refer to as a "cognoscopy." It includes tests that can detect early signs of brain distress, things like amyloid plaque, P-Tau, and other markers—before symptoms become severe.
She often orders these after patients complete a cognitive screen that evaluates memory, executive function, and learning.
But we also look at risk factors based on lifestyle. Are they eating a standard American diet? Are they sedentary? Are they stimulating their brains? Are they managing stress?
All of that matters. We even look at high-sensitivity CRP in bloodwork as a basic inflammation marker. I had a patient with a CRP of 7.1 (it should be under 1), and she felt it: joint pain, weight gain, brain fog. Turns out, she was under intense stress, and cortisol had triggered a cascade of inflammation.
In this scenario, we had to start by supporting her sleep. That’s where it was showing up most.
Let’s break this down into actionable, practical steps. Here’s where I recommend starting:
1. Eat to Deflame
Nutrition is at the top of the list. I recommend a low-glycemic, anti-inflammatory diet—think Mediterranean or even modified ketogenic. Focus on foods rich in omega-3s, especially DHA, which the brain loves. Think wild-caught salmon, sardines, and herring. If fish isn’t your thing, consider a DHA-focused supplement.
Also: avoid processed foods. Industrial seed oils like canola, soybean, and safflower are in everything and are incredibly inflammatory. Look for clean oils like extra virgin olive oil, avocado oil, or coconut oil (if tolerated).
2. Fiber + Polyphenols
Gut health = brain health. We need fiber, especially soluble fiber from sweet potatoes, root veggies, lentils, and berries, to support the gut-brain axis. Polyphenols (like quercetin found in apples, leafy greens, and dark chocolate) help fight oxidative stress. These plant compounds are powerful brain protectors.
3. Exercise Smarter
It’s not just about your heart. Movement helps clear inflammation and supports the blood-brain barrier. HIIT (high-intensity interval training) is especially effective. But even daily walks can make a difference. The key is consistency and building from where you are.
4. Sleep Like It’s Your Job
If you’re still in the “I’ll sleep when I’m dead” mindset, it’s time to rethink that. Sleep is critical for memory, cognition, and clearing out waste in the brain. Prioritize good sleep hygiene and get outside early in the day to reset your circadian rhythm.
5. Supplements That Support
Creatine is one of the most researched and safe supplements for the brain. It helps bridge the energy gap and has even been shown to increase gray matter. Start slow, especially if you're worried about water retention, and build up to 3–5 grams daily.
6. Try Fasting (Gently)
You don’t need to do 24-hour fasts to see benefits. Even a 12-hour overnight fast (7 p.m. to 7 a.m.) gives your body time for autophagy, a natural process that clears out cellular waste. Just be mindful that fasting can be stressful on the body if pushed too far.
If you’re 25 and reading this (or listening to the interview), then good for you. You’re setting yourself up for success. And if you’re 65 or 70? It’s still a great time to get serious about your brain health.
I always tell people: aging is not an excuse. You can make a difference at any age.
I heard a story on a podcast about a woman who became a ninja warrior competitor at 71. That’s not on my list necessarily, but it shows what’s possible.
So whether you’re just starting out or looking to get back on track, I hope this encourages you to take those small, powerful steps. Your brain will thank you.
You can listen to my full interview on Spotify, Apple Podcasts, iHeart, and YouTube.
Key Takeaways
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If you are seeking personalized guidance and nutrition tips tailored to your unique lifestyle, don’t hesitate to request a nutrition info session.
Together, we’ll create a plan to help you improve your brain health and overall wellbeing.