Brain & Metabolic Health Resources

Welcome to your wellness library.

Here, you’ll find a curated collection of guides, articles and clean recipes designed to support your brain and body. Whether you're navigating hormonal changes, looking to boost energy, or aiming to reduce your risk of cognitive decline, I’ve added these resources with you in mind.

Blogs & Guides

Clean Eating Recipes

Science-Backed Research

Blogs and Guides

What actually works. These evidence-based guides are written to help you understand your body, take confident action and feel your best.

Resources

Alzheimer’s Awareness Month: 4 Ways to Lower Your Dementia Risk

November is Alzheimer’s Awareness Month. Christine Despres, RN shares four habits from the Lancet Commission that can help lower your dementia risk.

Thrive Through the Holidays: Your Brain's Best Plan for November and December

The holidays can drain your brain. A nurse and brain health coach shares three ways to thrive through November and December, plus the replay of our November Brain Boost.

Women and Alzheimer’s: Why Midlife Matters

Almost two-thirds of Americans with Alzheimer’s are women. A nurse and brain health coach on why midlife is your window and how purpose protects your brain.

Brain Fog in Midlife? Real Results From Brain Health Coaching

Real clients share how brain health coaching helped them sleep through the night, feel grounded and gain energy, plus 5 midlife signals to notice.

World Stroke Day: How Protecting Your Heart Protects Your Brain

Stroke is the loud version of vascular brain damage. Learn the quiet version, the BE FAST warning signs and three ways to protect your heart and brain in midlife.

What the Blue Zones Teach Us About Brain Health and Aging Well

The Blue Zones are home to some of the healthiest, longest-lived people on earth. Here’s what they do differently for brain health and aging well, and one habit you can bring home this week. Watch the replay of our August Brain Boost.

Healthy Fats for Brain Health: Why Your Brain Needs Omega-3s and Olive Oil

Your brain is mostly fat, and the kind you eat matters. Here’s why omega-3s and extra virgin olive oil support brain health and how to fit them into your week. Watch the replay of our September Brain Boost.

The Heart and Brain Connection: How Protecting Your Heart Protects Your Memory

What protects your heart protects your brain. Here’s how stroke, vascular dementia and memory are connected, and the one place to start this week. Watch the replay of our October Brain Boost.

Menopause, Estrogen and Your Brain: Why Brain Fog Happens and What Helps

Brain fog, 3 a.m. wake-ups and lost words often show up together in perimenopause. A nurse and Brain & Metabolic Health Coach explains why and what helps.

Are You Afraid of Losing Your Marbles?

Brain fog, forgetfulness and trouble concentrating are not normal signs of aging. A nurse, Certified Dementia Practitioner and brain health coach shares 10 powerful ways to protect your brain in midlife, starting with the MIND diet.

Move It or Lose It: Why Sitting is the New Smoking

Sitting most of the day takes a real toll on your body and your brain. Here is how much movement you actually need, why steps matter for brain health and six ways to get moving today.

Stress Management: Understanding and Coping with Life's Demands

Chronic stress raises cortisol, disrupts sleep and speeds up brain aging. A nurse and brain health coach explains what stress really does to your body and shares practical ways to cope in midlife.

Clean Eating Recipes

Feeling good starts with the right fuel. These nourishing recipes are designed to promote brain health, balance blood sugar and give you lasting energy, with ingredients that are easy to find and meals that taste great.

Resources

Superfood Green Drink

A low-sugar green juice packed with power greens, cucumber, watercress, mint, ginger and chia seeds. Blends in minutes, keeps five days in the fridge and makes a refreshing, brain-supportive breakfast or lunch on the go.

High Protein GF Blueberry Pancakes

Cottage cheese and oat pancakes that deliver real protein without any flour. Naturally gluten-free, easy to blend and studded with blueberries, cinnamon and flax for a brain-friendly breakfast.

Flourless Superfood Brownies

Fudgy flourless brownies with a secret ingredient almost nobody guesses: black beans. Made with cacao, chia and dark chocolate for a lower-sugar, gluten-free treat that still tastes indulgent.

Coconut Cashew Chia Seed Pudding

A make-ahead breakfast or snack built on homemade cashew milk, coconut milk and chia seeds. Rich in omega-3s, fiber and healthy fats, and easy to layer with berries, coconut or granola.

Science-Backed Research

Ready to go beyond trendy headlines? This collection is your gateway to the most up-to-date research on nutrition, hormonal balance, detoxification and more.

Nature Medicine

Women twice as likely to develop Alzheimer’s disease as men, but scientists do not know why

Read Article

AMEN UNIVERSITY

Can Poor Sleep Cause Depression?

Read Article

CLEVELAND CLINIC

Health Coach (Health and Wellness Coach)

Read Article

Cover page titled "Your Guide to Cleaner Eating" by The Wellness Navigator, showing a plate with cooked salmon and fresh vegetables, with additional pages of text and images of healthy foods in the background.

The power of starting early.

Taking care of your brain now means a sharper, stronger you later.

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Now’s the time to take control of your health with expert guidance that actually works.

Through personalized coaching and science-backed strategies, we’ll focus on what matters most: your energy, clarity and long-term well-being. Take the first step toward feeling your best.

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Brain & Metabolic Health Resources

Here, you’ll find a curated collection of guides, articles and clean recipes designed to support your brain and body. Whether you're navigating hormonal changes, looking to boost energy, or aiming to reduce your risk of cognitive decline, I’ve added these resources with you in mind.

Blogs and Guides

Clean Eating Recipes

Science-Backed Research

Nature Medicine

Women twice as likely to develop Alzheimer’s disease as men, but scientists do not know why

AMEN UNIVERSITY

Can Poor Sleep Cause Depression?

CLEVELAND CLINIC

Health Coach (Health and Wellness Coach)

The power of starting early.

Work With Me One on One

Personalized guidance from a nurse and coach

Let’s Get Started!

Now’s the time to take control of your health with expert guidance that actually works.

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