Sound familiar? In part two of Move for Your Brain, Amy and Marian Barnick explore how movement compensations work exactly like thought habits — locked in by the brain, running on autopilot, and quietly working against you until you learn to see them.

If you've ever wondered why your knee still aches years after an old injury, why your shoulder never quite came back after surgery, or why you move differently on one side than the other — this episode explains what's actually happening. And more importantly, what to do about it.

What You'll Learn

• How the brain automates movement compensations — and why it never lets them go on its own
• Why treating the symptom (the pain) without retraining the brain never fully works
• The parallel between movement habits and thought habits — and why both require the same approach to change
• What Marian's Kinetic Stacking Method is and how it breaks compensation cycles
• The Lindsey Vonn discussion: what a torn ACL after a knee replacement reveals about automated neural patterns
• When to see a physiotherapist vs. a kinesiologist — and why you often need both

What to Listen For

[0:00]  Your brain wins always
[1:53]  Menopause weight gain and movement compensations
[3:51]  How babies learn to move: the kinesiological blueprint for healing
[5:19]  "Your brain has two jobs: keep you safe and keep you functional"
[7:47]  The RESTORED Protocol and the exercise factor
[8:09]  Physio vs. kinesiologist: who does what and when
[10:16]  Lindsey Vonn injury discussion
[11:44]  Automated movement in elite athletes — the neural pathway explanation
[14:28]  "The muscles are just the worker bees"

Resources Mentioned

• Thoughts Are Habits Too by Amy Lang: [link]

• RESTORED Protocol (free guide): moxie-club.com/restored

• Marian Barnick's free lower body mobility guide: [Marian's link]

• Part 1 of this series: Episode [###]

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In part one of Move for Your Brain, Amy sits down with Marian Barnick — registered kinesiologist and movement therapist with 30 years of experience — to explore what the menopause transition actually does to your body's ability to move, and why quality of movement matters more than quantity.

If you've been exercising and still not feeling the results you expect, this episode explains why — and what to do about it.

What You'll Learn

• Why movement is medicine — not just for your joints, but for your brain
• How the menopause transition changes muscle mass, joint health, energy, and recovery
• What BDNF is and why triggering it matters for memory and learning
• The difference between a kinesiologist, physiotherapist, and personal trainer — and when you need each
• Why quality of movement is more important than quantity (Marian's pushback will surprise you)
• What Marian's Foundations First framework is and how to apply it to your exercise routine

What to Listen For

[1:55]  Marian explains what a kinesiologist actually does — and why most people have never heard of one

[7:04]  "Movement is medicine" — what that really means beyond the gym

[9:00]  The physical and emotional changes of menopause that most women aren't warned about

[12:27]  Why BDNF is your brain's miracle grow — and how to trigger it

[14:00]  Strength training and insulin resistance: the connection your doctor probably hasn't mentioned

[16:06]  Marian introduces Foundations First: mobility → stability → strength → endurance

[18:32]  "I'd fight you on that" — why quality beats quantity every time

[20:32]  Pain as a check engine light: why masking it is the worst thing you can do

Resources Mentioned

• RESTORED Protocol (free guide): moxie-club.com/restored
• Is It Just Brain Fog? Quiz: moxie-club.com/bfquiz
• Episode 114 with Marian Barnick: [link]
• Marian Barnick's free lower body mobility guide: [Marian's link]

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, Amy breaks down the 5 biggest mistakes women make with Alzheimer's prevention and brain health, plus one bonus mistake that ties them all together. These aren't obscure errors. They're rooted in outdated beliefs — the same ones most of our parents held — that research has now proven wrong.

You'll learn:

• Why waiting for symptoms is the most expensive strategy there is — and why the menopause transition is your most critical window for prevention
• How your genes inform your risk but don't determine your outcome — and the 8-factor RESTORED Protocol that puts the levers back in your hands
• Why supplements can't do the job of a strong lifestyle foundation
• How chronic stress damages the hippocampus — and what a sustainable recovery plan looks like during menopause
• What the glymphatic system is and why disrupted sleep is one of the most under-recognized risks for cognitive decline
• Why the knowing-doing gap — not lack of information — is the real reason most women aren't protecting their brains (with exercise as the perfect example)

Take the ‘Is It Just Brain Fog?’ Quiz

Download my FREE Brain Health Guide

Schedule your Breakthrough Roadmap session with Amy

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

Both reflect official government dietary recommendations. But here's the twist: one plate represents what Canada, Sweden, Germany, China, the Netherlands, and India all basically agree on. The other comes from just one country—a country that looked at the same nutrition science and went in a completely different direction.

Which country? And why?

In Part 3 of our Dietary Guidelines series, Amy takes you on a global tour to uncover why the new U.S. food pyramid is a stark outlier from international consensus. She reveals what happened to the 400-page scientific report from 20 independent researchers—and why industry groups are celebrating while scientists are raising concerns.

You'll discover:

• Why the food pyramid was retired 15 years ago—and why it's suddenly back
• What Sweden, Germany, the Netherlands, and other European countries actually recommend
• Why China and India's guidelines look nothing like the new U.S. pyramid
• How Canada created a science-based guide that aligns with the MIND diet for brain health
• The specific foods that can reduce Alzheimer's risk by up to 53%

Plus, Amy shares her free printable MIND Diet wallet card and gives you three actionable steps to put this episode into practice.

If you've been confused by the new dietary guidelines, this episode will give you clarity—and a clear path forward for your brain health.

🔗 Resources mentioned:

• Canada's Food Guide: food-guide.canada.ca/en/
• MIND Diet Wallet Card: moxie-club.com/wallet
• Dr. Akash Patel's Instagram carousel on global dietary guidelines

📧 Amy wants to hear from you! Share your thoughts on the new guidelines via email or social media.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, Amy exposes the conflicting nutrition advice, impossible math, and double standards, and helps you make sense of the chaos—so you can eat for your brain, body, and future health.

What to Listen For

• (03:54) – Why the Dietary Guidelines Advisory Committee and their 400-page report was disregarded
• (05:45) – RFK Jr.’s quote: “We are ending the war on saturated fats” and what nutrition science reveals
• (07:23) – Healthy fats vs. essential fatty acids—and what’s wrong with how the guidelines defined them
• (09:14) – Saturated fat ≠ essential fatty acid and why that distinction matters for brain and body health
• (11:05) – Math problem: 3 servings of full-fat dairy per day + prioritizing protein make it nearly impossible to stay under 10% sat fat limit
• (13:18) – Lactose malabsorption stats by ethnicity and why nutrition science must take health equity into account
• (15:04) – The MIND diet’s take on fats
• (16:38) – The culture war: carnivore vs. vegan and how that influenced the new guidelines
• (19:42) – Joe Rogan’s carnivore diet experiment and why its biggest advocate abandoned it later
• (26:40) – Dr. Oz, alcohol as a “social lubricant,” and what the guidelines ignored

The saturated fat "controversy" reveals just how much industry, culture wars, and politics are shaping our national dietary guidelines.

As you navigate your health journey, focus on evidence-based strategies like increasing fiber, prioritizing omega-3s, and limiting saturated fat to support brain and metabolic health.

🎧 Listen now and subscribe to Happy and Healthy with Amy to stay informed and empowered. Don’t forget to check out Part 1 if you missed it!

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In part one of this three-part series, Amy unpacks the new dietary guidelines, sharing the wins (finally real clarity around ultra-processed foods!) and why the emphasis on protein may be misleading and a major misstep that could have long-term consequences, especially for women concerned about brain health and Alzheimer’s prevention.

What to Listen For

• [00:56] The flipped food pyramid: steak, butter, and milk at the top?
• [03:24] Why dietary guidelines should act like a "North Star" for your eating habits
• [05:20] Two major wins in the new guidelines: eat real food and avoid ultra-processed foods
• [07:18] What it means to warn against 60–70% of the U.S. food supply
• [08:00] Where the new guidelines go off course: the “prioritize protein” message
• [09:45] America’s fiber crisis—95% of us aren’t getting enough
• [11:15] Alarming stats on vitamin and micronutrient deficiencies
• [13:05] Why most Americans already get more than enough protein
• [15:40] How fiber supports brain health via the gut-brain connection
• [17:35] The incomplete advice of “more protein” without strength training

In part one of this three-part deep dive into the new Dietary Guidelines for Americans, we celebrated some much-needed progress—like the shift away from ultra-processed foods. But we also explored a big missed opportunity around fiber and plant-based nutrients that could have profound impacts on your health.

Stay tuned for part two where we dig into the culture wars, healthy fats, and what the guidelines don’t say about alcohol.

🎧 Listen now and subscribe to the podcast so you never miss an episode.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

This episode wraps up our 4-part behavior change series with the neuroscience of self-compassion and a proven 3-step process to help you transform habits from the inside out.

What to Listen For:

• [03:00] The 3 things your brain actually needs to create lasting change
• [04:30] Why fighting your thoughts triggers your stress response
• [06:00] What part of your brain the “elephant” lives in—and why logic won’t work there
• [07:30] Why tiny habits feel safer to your brain (and work better)
• [10:00] The surprising way self-criticism mimics physical danger
• [11:00] How self-compassion activates your “rest and digest” system
• [12:00] Amy’s 3-step process to redirect “elephant” thoughts (instead of arguing with them)
• [15:00] The identity-based shift that changes everything
• [20:00] Questions to ask yourself that keep you aligned with your future self
• [22:00] Common hidden identities that sabotage progress—like “I’m an emotional eater” or “I’m not athletic”
• [24:00] The invisible influence of self-labels on habit formation and behavior
• [25:30] How to gently reframe your identity
• [00:27:00] How repetition and identity come together to make habits automatic (without pressure or shame)

Change doesn’t happen through pressure—but it can happen under the right conditions. This episode offers a practical, neuroscience-backed way to shift your habits by honoring your needs and rewiring your brain one kind thought at a time.

Ready to become the woman you want to be? Tune in, subscribe to the podcast, and don’t forget to check out the earlier episodes in this series for a full foundation.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In Part 3 of this series on why you keep getting stuck, master health coach Amy Lang reveals the hidden triggers most habit frameworks miss that lead to self-sabotage.

🔍 What to Listen For:

• 0:00 - "I deserve a treat" and other automatic thoughts
• 1:00 - Welcome + why this series matters for your brain
• 3:00 - Quick recap: B=MAP and the Elephant metaphor
• 4:30 - The habit loop everyone gets wrong
• 5:30 - The REAL trigger (it's not the external cue)
• 8:00 - When thoughts trigger shame instead of comfort
• 10:00 - Why being hard on yourself backfires
• 10:45 - The empowering truth about your "second thought"
• 15:30 - Deep dive: Why "I deserve a treat" is so powerful
• 17:30 - Threat thoughts and the shame spiral
• 21:00 - Common Elephant thoughts (which ones are yours?)
• 22:00 - Why willpower always runs out
• 24:00 - This week's challenge: Just NOTICE
• 27:00 - Michael Singer quote + what's coming next week

If you’ve been trying to willpower your way through habit change, it’s time to stop. Amy shows us that our thoughts are habits—and the first step to freedom is awareness. You might not choose the first thought, but you can choose what happens next.

Part of the Happy and Healthy, "Why You Keep Getting Stuck" behavior change series:

• Part 1: The Hidden Barriers Keeping You Stuck
• Part 2: The Hidden Complexity Leading to Overwhelm
• Part 3: Uncovering The Real Trigger of Your Habits (this episode)
• Part 4: What Your Brain Actually Needs to Change (coming next week)

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, I’m walking you through a simple behavior change formula that explains why you get stuck and what to do instead, so you can make habits like eating healthy and exercising more actually stick.

If you want to top relying on motivation and start building a plan that supports your brain, your energy, and your second spring, this episode is for you.

What to Listen For:

• [0:00] Introduction: The Challenge of Eating Healthier
• [02:59] Recap of Last Week's Episode
• [03:56] Listener Feedback and Addressing Stuck Points
• [04:47 ]Steps to Transition to a Brain Healthy Diet
• [07:26] Preparation Stage: Getting Ready for Change
• [12:15] Action Stage: Implementing Daily Habits
• [13:50] Maintenance and Relapse: Navigating Challenges
• [15:54] The behavior change formula in plain English: what has to be true for a behavior to happen (hint: it’s not “try harder”) 
• [19:00] Why motivation and ability “trade off”—and how environment design makes the healthy choice easier 
• [20:00] Motivation waves (and “Cliff Day”): why your January energy disappears—and how to plan for that on purpose
• [22:31] The Rider, The Elephant, and The Path Metaphor
• [29:48] Next Week: Learning to Speak "Elephant"

If “eat healthier” has felt overwhelming, this episode will help you see why—and give you a behavior change formula to make the next step simple and sustainable. Hit play, take what fits, and start building momentum one doable choice at a time. 

And if this helped you, make sure you subscribe so you don’t miss what’s next in this series.

Let me know how you did in this week's challenge. You can find me on Facebook @amylangcoaching or Instagram @habitwhisperer 

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

Chances are you've been approaching your health goals by focusing on these desired outcomes and relying on motivation and willpower to achieve them. But what if that's exactly why it’s not working?

In this episode, Amy shares the science-backed roadmap for creating lasting change by identifying and addressing the barriers to change — so you can finally start building real momentum and get the results you've always wanted.

🎧 What to Listen For

• [00:25] Why most New Year’s resolutions fail — and what to do instead
• [01:45] The #1 mistake women make when setting health goals
• [03:00] What Arnold Lobel’s “Frog and Toad” story teaches us about willpower
• [05:00] Why successful change is NOT about motivation (and what to focus on instead)
• [06:20] The 4 levels of change
• [08:40] How to identify what type of behavior change you’re trying to make
• [11:00] The 5 stages of change — and the roadmap to transformation
• [13:15] Why ambivalence is the sneaky trap of the “yes, but…” stage
• [15:00] The power of situational agency
• [19:40] The most overlooked factor in behavior change

True change doesn’t start with a better diet or exercise plan — it starts by understanding exactly where you are on the path and identifying the barriers that are in your way. In this episode, you learned how to use the stages of change and types of behavior change to create a realistic, science-backed action plan. Remember: it’s not about doing more — it’s about doing what’s right for your current stage.

👉 Listen now to take the first step toward lasting brain health and joyful living. Don’t forget to subscribe to the podcast, join the mailing list, and check out next week’s episode on the internal environment — the thoughts that sabotage your goals before they even start.

🔗 Important Links Mentioned

• Angela Duckworth’s article: Willpower Doesn’t Work. This Does. – https://www.nytimes.com/2025/12/28/opinion/willpower-doesnt-work-this-does.html
• Book: Tiny Habits by BJ Fogg – https://tinyhabits.com/book/
• Book: Grit by Angela Duckworth – https://angeladuckworth.com/grit-book/

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this special episode, Amy reflects on 2025 and shares her favorite moments and notable wins, and what five years of weekly podcasting have taught her about showing up, gratitude, presence, and letting go.

If you’ve struggled with sacrificing good for the sake of perfection, this one’s for you.

🔍 What to Listen For

0:00 - Introduction: Why this year in review matters
2:26 - What I'm grateful for in 2025
4:44 - The story of two peach jellies (why small gestures matter)
5:16 - 9 years of Alzheimer's caregiving: lessons in presence
8:47 - My 9 wins from 2025 (that I almost dismissed)
11:34 - How decluttering freed up my energy
13:28 - Breakthrough moments: stop playing small
14:52 - The 10 life lessons that changed everything
16:22 - Lesson #9: You're not responsible for who others think you are
18:30 - Planning for 2026: What's next

As you head into 2026, remember that the secret of change is focusing your energy not on fighting the old, but on building the new. Your wins count. Your showing up matters. And the messy, imperfect version of you is exactly who the world needs.

Ready to make 2026 your best year yet? Subscribe to Happy and Healthy with Amy for weekly brain health strategies, and tune in to the next episode where I'll share my goals for 2026 and take a deep dive into the barriers for change.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, Amy Lang reveals the surprising missing ingredient behind habit success: trust. 

If your brain feels stuck, overwhelmed, or skeptical about new habits, this one’s for you. Amy unpacks how rebuilding self-trust "one marble at a time" can create unstoppable momentum — even when life is busy and chaotic.

🔍 What to Listen For:

• [0:01] Brene Brown’s "marble jar" metaphor and why it matters for brain health
• [2:48] The #1 reason your brain resists change — it’s not what you think!
• [5:12] The connection between trust and energy conservation
• [9:15] How to choose one category from the RESTORED protocol to focus on
• [10:45] Amy’s favorite technique to make habits stick
• [13:21] What “binary action” means and how it builds self-trust
• [18:20] How celebrating your wins accelerates habit formation
• [21:40] Why systems (not willpower) are your brain’s best friend during stress

If lasting habit change has felt impossible, chances are the missing ingredient isn't motivation — it’s trust. 

🎧 Ready to start rebuilding it? Listen to this empowering episode now and subscribe so you don’t miss what’s next.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

Most of us try to create lifestyle change without understanding how our brain actually works. In this episode, Amy shares the neuroscience-backed framework to help you create healthy habits that actually last—without relying on willpower— and shows you how to personalize your plan so your habits become simple, sustainable, and aligned with your goals.

What to Listen For

• [00:45] Building a blueprint for change
• [04:40] Understanding the architecture of your brain
• [08:28] Creating a personalized plan
• [11:43] Mastering your triggers
• [12:38] Taking binary action
• [14:15] Embracing a growth mindset
• [17:01] Connecting with your why
• [21:45] The quote that perfectly wraps the episode

To make habits stick, you don't need more willpower and you’re lazy or broken, you need a plan that was designed for you. By personalizing your approach using these five 5 steps—rooted in neuroscience, compassion, and self-trust—you’ll finally create habits that support your brain health and the life you truly want.

Recommended Episodes

• What's Your Compelling Why (Season 1, Ep 205)
• The 5 Keys to Staying Motivated (Season 1, Ep 195)
• How To Get What You Want with James Wedmore (Season 1, Ep 171)

🎧 Listen now, subscribe, and share this episode with a friend who’s tired of starting over.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode of Happy and Healthy with Amy Lang, we're digging into why traditional habit change strategies don’t work, the three most common mindset mistakes that sabotage even the best intentions — especially when it comes to brain health, weight loss, and stress management — and how to shift them so you can finally follow through with ease and integrity.

What to Listen For

• [00:40] Why going “all in” often backfires—and what to do instead
• [01:58] How survival, safety, and reward drive your habits
• [04:15] The real habit loop: trigger → routine → reward
• [06:22] The sneaky reason your thoughts derail your consistency
• [07:30] Thought habits vs. action habits: which one matters more?
• [08:40] Mistake #1: All-or-nothing thinking
• [11:05] Mistake #2: Using shoulds and shame as motivation
• [14:00] Mistake #3: Trying to overhaul your lifestyle
• [16:15] The 2-minute habit that builds integrity and follow-through

Your thoughts are powerful. They shape your actions, your results, and your identity. If your health goals keep slipping through your fingers, it’s time to look beyond what you’re doing—and start shifting how you’re thinking. This episode is your guide to rethinking habit change, so you can show up with consistency, self-trust, and clarity.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this powerful episode, I share the five A’s of Alzheimer’s progression—what they are, how they affect your loved ones, and what you can do right now to protect your brain. If you have a family history of Alzheimer’s, if you’ve been avoiding learning about Alzheimer’s because it feels too scary, if you think hoping you don't get it is your only option—this episode will change your mind.

I’m getting real about what actually happens in the brain as this disease progresses, and why understanding the 5 A’s can empower you to take action and protect your future.

What to Listen For

• (00:01) A vivid, gut-wrenching description of what late-stage Alzheimer’s really feels like
• (05:45) Amy’s personal journey with her mom’s Alzheimer’s diagnosis—and how it changed everything
• (10:10) The 5 A’s of Alzheimer’s explained: Amnesia, Anomia, Agnosia, Aphasia, Apraxia
• (14:15) Why short-term memory loss isn’t the only symptom to watch for
• (17:00) The heartbreaking signs of agnosia: when your loved one forgets your face
• (21:30) Why someone with Alzheimer’s might put keys in the freezer—and what it really means
• (24:45) How incontinence and mobility loss often signal the tipping point for caregiving
• (28:40) The stages of Alzheimer’s progression—how the disease takes over the brain
• (32:50) Why women are at greater risk—and how menopause plays a major role
• (35:00) What you can do now to reduce your risk

Alzheimer’s isn’t just about memory and finding your keys in the freezer. It’s about losing your independence, your identity, and ultimately your dignity and your life. 

In this episode, we dive deep into what’s really happening in the brain, so you can take control of your cognitive future. 

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, we're breaking down the science-backed benefits of gratitude for your body and brain—and revealing why traditional practices fall short, and what to do instead to rewire your brain so you can reduce stress, improve your memory, and protect your brain against cognitive decline.

Plus we're sharing 4 journaling prompts that can make your gratitude practice truly transformative.

🎧 What to Listen For:

• (01:10) Why gratitude is more than a feel-good emotion—and how it rewires your brain
• (04:42) The three categories of gratitude benefits: physical, cognitive, and emotional
• (06:25) How gratitude reduces inflammation and lowers cortisol
• (08:15) The role of working memory and how gratitude strengthens it
• (10:03) The brain’s negativity bias and how gratitude helps shift your baseline
• (12:30) What the “meaning-making network” in your brain is—and why gratitude activates it
• (14:50) Why your gratitude practice isn’t working (and how to fix it)
• (16:17) The most powerful form of gratitude (it’s not what you think)
• (17:44) The journaling prompts Amy uses to tap into genuine, brain-changing gratitude
• (21:40) A personal story about the power of receiving gratitude—and how it fuels purpose and meaning

Gratitude isn’t just good for your mood—it’s essential for your brain health, especially if you’re trying to protect against Alzheimer’s.

Try one of Amy’s four prompts and feel the difference.

Don’t forget to subscribe to the podcast and follow Amy on Instagram @habitwhisperer for more tips on how to stay happy and healthy!

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

What to Listen For:

• Why Allison wrote 60 Is a Good Start and how turning 60 catalyzed a decade of reinvention (00:28)
• What a “restlessness” signal might mean in midlife—and how to honor it (03:51)
• The pivotal role purpose plays in longevity and vitality (02:29)
• Allison’s late-in-life motherhood journey and how it shaped her approach to health (04:52)
• The impact of gut health, hormone testing, and functional approaches in her 40s (06:36)
• Why allopathic medicine alone isn’t enough for true wellness (11:07)
• How our belief systems—about aging, genes, and health—shape our reality (13:32)
• Debunking the idea that “genes are destiny” and how lifestyle pulls the trigger (17:45)
• The power of the “60 Dream Questions” journaling practice for rediscovery (20:58)
• Why mindset is the most overlooked tool in the fight against cognitive decline (18:04)

Allison’s story reminds us that the most vibrant years of our lives might just be ahead. Whether you're navigating menopause, caring for aging parents, or reimagining your next decade, this episode offers inspiration, perspective shifts, and actionable steps. 

Be sure to listen to the full conversation, subscribe to the podcast, and check out Allison’s book and dream questions for your own rediscovery journey.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, grief and trauma specialist Jill McMahon joins me to talk about the emotional and neurological cost of caregiving and how to cope with the loss of a loved one — even while they’re still alive. You’ll learn powerful strategies to process your emotions, reduce stress, protect your brain health, and reclaim a bit of peace.

🔍 What to Listen For:

• [04:50] The difference between traditional grief and anticipatory grief — and why both are valid.
• [07:40] Why it's normal to feel anger, shame, and exhaustion while caregiving — and how to work through it.
• [10:30] The “emotional trash can” metaphor every caregiver needs to hear.
• [17:55] Understanding allostatic load and why caregiving accelerates cognitive decline risk.
• [20:54] Why nature is better than antidepressants and how to support your nervous system.
• [26:30] Jill breaks down the hormonal cascade: chronic stress → high cortisol → brain fog, poor sleep, and increased Alzheimer’s risk.
• [29:00] Concrete tips to lower your emotional and neurological stress load — including ways to support your nervous system starting today.
• [34:30] How do you know when you’re burning out? Listen for these subtle (and not-so-subtle) red flags that most caregivers ignore — until it’s too late
• [41:00] What’s the first thing to do when you're emotionally maxed out? Jill offers practical steps to stop the spiral of shame, self-judgment, and exhaustion.
• [43:50] Why simply naming what you're feeling helps calm the nervous system — and how journaling or talking to a trusted friend can be deeply therapeutic.
• [48:30] Jill shares her favorite ways to regulate the nervous system daily — from breathwork and walking to setting firm emotional boundaries.
• [56:30] Final call to action: why you need a grief support system — and how to find your emotional “dumping grounds” before the metaphorical trash can spills over.

This heartfelt conversation with Jill McMahon is one every caregiver needs to hear. Whether your loved one is currently living with Alzheimer’s or has passed on, your grief is valid — and there are ways to cope that support your mental, emotional, and brain health.

🎧 Tune in now — and don’t forget to subscribe, leave a review, and follow Jill on Instagram.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

No gimmicks. Just science-backed insights that work.

What to Listen For

• (08:20) How a dietitian thinks about food, health, and what gets him out of bed in the morning
• (10:50) What a healthy eating pattern really looks like—and why your grandma was probably right
• (12:42) Why “bad foods” might not exist, and how to think about moderation instead
• (14:39) The difference between fermented dairy, low-fat options, and how to modify if you’re vegan
• (17:37) The truth about red meat, fatty fish, and ethical versus scientific arguments
• (19:58) What “processed food” actually means and why even tofu and oats are technically processed
• (22:56) Why ultra-processed food categories need a new classification system
• (23:49) How to avoid falling for the “silver bullet” diet myth
• (24:04) How to read and interpret nutrition studies—and why it’s not as easy as it seems
• (26:30) What Luca looks for when evaluating nutrition research (sample size, methodology, bias)
• (28:30) The role of food fortification—especially for vegans and vegetarians—and why it's non-negotiable for nutrients like B12.
• (35:10) What women in perimenopause and menopause need to know about cholesterol, insulin resistance, and cognitive decline.
• (40:20) The truth about supplementation: When is it helpful, when is it hype, and which ones are worth it?
• (44:00) How to stop falling into the trap of “magical thinking” with food—and what long-term nutrition success really looks like.
• (47:18) Luca’s thoughts on personalized nutrition vs. general guidelines—what really matters for outcomes.
• (50:02) Amy and Luca discuss how to shift your mindset from body shame and diet culture to long-term, brain-forward wellness.

This episode cuts through the noise and gets to the heart of what truly matters when it comes to brain-supportive nutrition. With Luca’s science-backed approach, you’ll leave with a clearer understanding of how to build a sustainable, nourishing eating pattern.

Sources:

Hevia-Larraín V, Gualano B, Longobardi I, Gil S, Fernandes AL, Costa LAR, Pereira RMR, Artioli GG, Phillips SM, Roschel H. High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Med. 2021 Jun;51(6):1317-1330. doi: 10.1007/s40279-021-01434-9. Epub 2021 Feb 18. PMID: 33599941.

Roberts AK, Busque V, Robinson JL, Landry MJ, Gardner CD. SWAP-MEAT Athlete (study with appetizing plant-food, meat eating alternatives trial) - investigating the impact of three different diets on recreational athletic performance: a randomized crossover trial. Nutr J. 2022 Nov 16;21(1):69. doi: 10.1186/s12937-022-00

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, Amy unpacks two of the largest lifestyle intervention studies on brain health and breaks down what really works when it comes to preventing dementia, interventions that can even improve cognition, even in high risk individual — and she’ll share how to apply them to your life today.

🔍 What to Listen For

• [00:01:00] The surprising reason information alone won’t improve your brain health
• [00:02:30] How to tell the difference between good science and media hype
• [00:05:00] The 7 elements that make a study scientifically credible
• [00:06:30] Why double-blind studies aren’t always possible — and why that’s okay
• [00:11:00] What makes the Finnish FINGER Study so revolutionary
• [00:14:00] The structured support that led to a 30% improvement in cognition
• [00:17:30] How the POINTER Study is adapting those findings for the U.S.
• [00:21:00] Why cognitive training like Brain HQ is a game changer
• [00:23:00] The “secret ingredient” that helps people follow through on healthy habits
• [00:24:00] The truth behind behavior change — and what consistently beats willpower

The FINGER and POINTER studies have changed how we understand brain health — and the big takeaway? Lifestyle matters, but it’s not enough to know what to do. You need structure, accountability, and support to follow through.

Want to keep your brain sharp? Don’t go it alone. Start by tuning in to this episode and learn how to bring the science into your everyday life.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In today’s episode, with ADHD expert, podcast host, and author Tracy Otsuka, we explore how ADHD shows up so differently in women, how hormones like estrogen affect focus and dopamine — and why understanding your neurodivergent brain could be the breakthrough you didn’t know you needed.

🎧 What to Listen For

• [7:00] How ADHD shows up differently in girls and women
• [8:30] Why so many women are misdiagnosed with anxiety or depression
• [10:45] The powerful connection between estrogen, dopamine, and brain function
• [13:00] When “menopause brain” might actually be undiagnosed ADHD
• [16:30] Amy’s story: When brain fog sent her searching for a diagnosis
• [18:45] Brains of interest vs. discipline: what that really means
• [20:15] ADHD isn’t a productivity issue — it’s about identity
• [22:00] The emotional toll of feeling “lazy, crazy, or stupid” when undiagnosed
• [25:15] Why midlife women are finally getting the ADHD answers they’ve needed
• [27:45] How to thrive with ADHD by focusing on your strengths, not fixing yourself

ADHD in women often hides behind people-pleasing, perfectionism, and burnout — especially during perimenopause. This episode will give you the clarity, language, and validation you’ve been craving.

🔗 Important Links

• Tracy Otsuka’s Website: https://tracyotsuka.com
• ADHD for Smart Ass Women Podcast: https://tracyotsuka.com/podcast
• Amy’s Podcast: https://www.happyandhealthypodcast.com/
• Get on the Priority List for Second 🌷 Spring Society:
  https://www.moxie-club.com/society
  
  

🎧 Be sure to listen to the full episode, subscribe to the show, and share this with a friend who might be secretly struggling too.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this powerful episode, I sit down with Dr. Zerri Gross, Army veteran, therapist, and trauma-informed yoga instructor, to explore how reconnecting with your feminine energy can lead to more freedom, fulfillment, and better brain health during perimenopause and beyond.

🎧 What to Listen For

• [00:04:15] The surprising reason Dr. Z joined the Army — and how it shaped her view on structure and flow
• [00:06:20] Why doing more jobs at once felt like the only way to succeed — and what finally made her stop
• [00:08:00] The early warning signs of burnout we often ignore (especially if you're a high performer)
• [00:09:00] What feminine energy really is — and why it's essential for cognitive and emotional health
• [00:10:15] Masculine energy demystified: it's not about gender, it's about how we do
• [00:12:30] The high cost of corporate conditioning 
• [00:15:00] Why asking for help feels weak — and how to rewire that belief for better brain health
• [00:18:40] How living in your masculine creates resentment — and what to do instead
• [00:19:50] Actionable steps to balance your feminine and masculine energy for a healthier second spring

If you’ve been stuck in go-go-go mode, this episode is your reminder that rest, softness, and joy aren’t luxuries — they’re necessities. Dr. Zerri Gross offers a fresh, empowering perspective on what it really means to embrace your feminine energy and live with more freedom, flow, and fun.

🎧 Listen now — and don’t forget to share, like, and subscribe to the podcast!

Dr. Z's Feminine CEO Lab helps women redefine life on their terms. Incorporating femininity, care of self and others with that allows them to enhance their finances.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, I’m joined by Bill Uniowski, co-founder and CEO of Zinnia, a revolutionary streaming platform designed specifically for people with mid- to late-stage memory loss.

Tune in to learn why typical TV overstimulates dementia patients, how Zinnia supports caregivers, and how Zinnia’s thoughtfully crafted videos are helping caregivers reconnect through meaningful, joyful moments.

🔍 What to Listen For

• [00:01:40] What makes traditional TV content overwhelming for people with dementia
• [00:04:50] How Zinnia’s video platform is tailored to slow processing speeds and memory loss
• [00:06:15] Why Zinnia avoids fast cuts and dialogue-heavy content—and what it offers instead
• [00:07:30] Real-life stories of how Zinnia helps reduce agitation and reliance on medications
• [00:09:00] The incredible story behind Zinnia’s founding, inspired by a wife caregiving for her husband
• [00:12:10] How caregivers are using Zinnia to support routines like eating, dressing, and drinking water
• [00:16:30] Why connection—not just distraction—is critical to improving dementia care
• [00:18:15] The science behind why dementia caregivers are at higher risk for cognitive decline themselves
• [00:20:00] Tips for using Zinnia to reduce resistance during daily tasks like bathing or dressing
• [00:22:50] How to use Zinnia videos as conversation starters to spark beautiful memories

Dementia caregiving is deeply personal—and deeply challenging. But tools like Zinnia can make it a little easier and a lot more meaningful. Whether you're seeking ways to reduce agitation, ease daily routines, or simply connect with your loved one again, this episode offers real hope and practical solutions.

🎧 Listen now, subscribe to Happy and Healthy with Amy Lang, and don’t forget to check out the Zinnia platform for yourself. Remember to use promo code MOXIE10 at zinniatv.com for 10% off your annual subscription.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode of Happy and Healthy with Amy, we talk about the communication traps many women fall into during midlife—and how to build brain-healthy, connection-rich conversations again.

What to Listen For:

• [00:04:22] The series recap on how connection impacts cognitive decline
• [00:06:34] The difference between communication vs. connection
• [00:07:34] The 5 key ingredients of brain-healthy relationships
• [00:09:24] What happens in your brain when communication breaks down
• [00:11:01] The subtle but damaging signs of emotional misattunement 
• [00:12:20] What codependent communication sounds like
• [00:16:15] How to tell the difference between caring and controlling
• [00:19:56] How fear-based communication damages your brain’s memory, empathy, and executive function
• [00:21:57] 3 brain-healthy communication tools you can use today to protect your relationships and your mind

In this episode, you’ll learn how to spot the patterns of codependency and control in your conversations, why they’re linked to chronic stress and brain aging, and the exact steps you can take to shift toward connection-driven communication.

Listen now, and take the first step to improving the quality of your relationships so social connection is brain protective — not stressful.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

This week on Happy and Healthy with Amy Lang, we’re exploring how your inner critic shapes your self-worth, hijacks your brain’s wiring, and keeps you stuck in a cycle of “not enough.” I'm also sharing 3 practical, research-backed tools to help you turn that inner bully into a voice of compassion.

Tune in for powerful mindset shifts and brain-based tools that will change the way you relate—to yourself and others.

What to Listen For (with timestamps):

• [00:02:00] Why your inner critic isn’t just hurting your feelings—it’s literally reshaping your brain.
• [00:03:00] The difference between self-worth and self-esteem (and why it matters).
• [00:05:00] How a hyperactive amygdala keeps you stuck in patterns of poor self-worth.
• [00:07:00] Client story: Why a single negative comment overshadowed nine compliments.
• [00:09:00] The “Tolerance Trap”: Why you start accepting less and feeling grateful for scraps.
• [00:11:00] How your brain mistakes familiar for safe—even when it’s painful.
• [00:12:00] The “Overcompensation Cycle”: Are you trying to earn love through performance?
• [00:14:00] Why self-compassion activates your brain’s care system—and rewires your emotional resilience.
• [00:17:00] 3-Step Self-Compassion Break: Use this in the moment to stop a shame spiral.
• [00:19:00] 4 Rewiring Tools to reprogram your brain and heal your self-worth from the inside out.

Your inner critic might be loud, but it doesn’t have to be in charge. With consistent practice and the right tools, you can rewire your brain for self-compassion, emotional resilience, and healthier relationships. Start with one of the rewiring tools from today’s episode and give your brain a new narrative—one rooted in worth, not shame.

👉 Tune in now and hit subscribe so you never miss an episode that helps you stay happy and healthy through midlife and beyond!

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

Tune in to discover the 7 types of emotional vampires and how to manage them without losing your compassion (or your sanity).

👂 What to Listen For

• [02:00] Why “emotional vampires” aren’t just difficult—they’re dangerous to your brain health.
• [03:00] The early warning signs of emotionally draining people in your life.
• [05:00] How nourishing conversations activate oxytocin and protect against Alzheimer’s.
• [07:00] The real, physiological effects toxic people have on your nervous system.
• [08:00] Signs your body is alerting you to an emotional vampire.
• [09:00] The 7 types of emotional vampires—and how to spot them.
• [14:00] How chronic exposure to emotional vampires can shrink your hippocampus.
• [16:00] Why your energy is a limited resource—and how toxic relationships deplete it.
• [17:00] Scripts and phrases for setting boundaries with difficult people.
• [19:00] Amy’s 5-step approach to protecting your brain from emotional stress.

Emotional vampires don’t just mess with your mood—they mess with your mind. Over time, draining relationships can rewire your nervous system and increase your risk of cognitive decline. But with awareness, boundaries, and intentional connection, you can protect your energy—and your brain. Listen to the full episode to learn how.

👉 Don’t forget to subscribe to Happy and Healthy with Amy Lang and sign up for our Morning Boost emails so you can start each day on a positive note.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, Amy shares how childhood experiences shape adult emotional patterns, and how healing attachment trauma can actually protect your brain from conditions like Alzheimer's.

What to Listen For

• [00:03:00] How childhood emotional neglect wires your brain for stress
• [00:05:00] Amy’s personal story of trauma—and what it taught her brain
• [00:08:00] Why attachment is NOT the same as love or discipline
• [00:10:00] The role of the right brain in emotional regulation (Dr. Allan Schore’s research)
• [00:13:00] The 3 types of insecure attachment—and how each develops
• [00:21:00] The adult signs of anxious, avoidant, and disorganized attachment
• [00:24:00] Why “emotional rollercoasters” may feel familiar (but aren't healthy)
• [00:26:00] The difference between trauma bonds and true secure attachment
• [00:29:00] Why healing attachment wounds is critical for brain protection in menopause
• [00:33:00] The best therapy modalities to start healing attachment trauma

If you’ve ever felt like love is too hard, too complicated, or too painful—this episode is for you. Unhealed attachment trauma can impact not just your relationships, but also your long-term brain health. But the good news? Healing is possible. And it’s worth it.

Be sure to listen now, share this episode with a friend, and don’t forget to subscribe to Happy and Healthy with Amy Lang wherever you get your podcasts

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

What to Listen For

• [00:02:10] How social connections reduce dementia risk — and why quality matters more than quantity
• [00:04:00] The childhood experience that rewired Amy’s brain to prioritize others over herself
• [00:06:30] The anxious loop people pleasers live in: scanning for approval and avoiding rejection
• [00:08:10] The advice from a mentor that changed everything: “No is a complete sentence”
• [00:09:20] Why people pleasing is a form of self-abandonment
• [00:10:30] The fawn response: how appeasing others is a trauma-based coping mechanism
• [00:11:50] The neurological impact of people pleasing: cortisol, hippocampal shrinkage, and memory loss
• [00:13:15] Brene Brown’s distinction between “fitting in” and “true belonging” — and how it applies to brain health
• [00:15:40] The hidden toll on cognitive function: anxiety, indecision, and loss of interoception
• [00:21:10] 3 strategies to rewire your brain and stop compulsive compliance

Chronic people pleasing isn't just draining — it's dangerous. It keeps your brain in a constant stress loop, contributes to inflammation, and erodes your self-trust. 

But the good news is this: your brain is plastic, and with every boundary you set, you’re creating a new pathway toward resilience, clarity, and health. Start by inserting a pause, practicing low-stakes boundaries, and reconnecting with your authentic self.

🎧 Listen to the full episode now and subscribe for more science-backed strategies to protect your brain and live with intention.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

What to Listen For:

• [01:25] The New York Times article that sparked this episode
• [02:05] What makes “Super Agers” cognitively younger than their peers
• [03:00] Brene Brown’s definition of real connection
• [03:45] Why your brain is biologically wired to bond with others
• [04:10] What the longest-running study on adult development reveals about relationships and brain health
• [05:05] The devastating effects of loneliness—equal to smoking 15 cigarettes a day
• [06:30] What is social homeostasis and why it matters for your brain
• [07:20] How isolation rewires the brain and leads to cognitive decline
• [10:55] The 3 layers of social connection: inner circle, common clusters, and micro-interactions
• [14:00] 4 actionable strategies (plus a bonus!) to start building brain-supportive connections today

Protecting your brain doesn’t have to be complicated. Real, authentic human connection is one of the most powerful tools we have—and it’s free. In this episode, I shared how you can start strengthening your brain through relationships today. 

Be sure to subscribe to Happy and Healthy with Amy Lang, and don’t forget to join the priority list for Second Spring Society (moxie-club.com/society), our upcoming membership for women in midlife who want to thrive together.

Sources:

• Waldinger, R., & Schulz, M. (2023). The Good Life: Lessons from the World's Longest Scientific Study of Happiness. Simon & Schuster.
• Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social Relationships and Mortality Risk: A Meta-analytic Review. PLOS Medicine.
• Liu, D., & Tye, K. (2021). Neural mechanisms of social homeostasis. Neuron.
• Sepúlveda-Loyola, W., et al. (2020). Impact of Social Isolation Due to COVID-19 on Health in Older People: Mental and Physical Effects and Recommendations. Journal of Nutrition, Health & Aging.
• Lara, B., et al. (2021). Neuropsychiatric symptoms and quality of life in Alzheimer's patients before and during lockdown. International Psychogeriatrics.
• Brown, B. (2010). The Power of Vulnerability. TEDx Houston.
• Dr K (Dr. Alok Kanojia), Healthy Gamer GG. I Don’t Know How to Build Relationships: https://www.youtube.com/watch?v=yfWVQ25UmEQ  
• Cole, T. (2021). Boundary Boss: The Essential Guide to Talk True, Be Seen, and (Finally) Live Free. Sounds True.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

• [0:00] Why This Episode Matters
• [1:30] My Daughter of Alzheimer’s Story & My Mission 
• [6:00] The Menopause Brain Health Window Explained
• [12:00] Mindset Micro-Exercise: Reframe Your Symptoms
• [17:00] My Personal Brain Health Blueprint
• [21:00] It’s Never Too Late – Family History Not Required
• [23:00] Your First Step
• [24:00] Take The "Is It Just Brain Fog" Quiz

If you’re searching for: menopause brain health, Alzheimer’s prevention for women, perimenopause memory loss, midlife brain health tips, or healthy aging strategies — you’re in the right place.

Resources Mentioned

• Take The Quiz: Is It Just Brain Fog or Early Signs of Alzheimer's
• YouTube Channel: Happy & Health with Amy

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In the season 1 finale, we’re talking about letting go of the beliefs, roles, and expectations that are holding you back so you can step boldly into this next chapter of life. 

What to Listen For

• [00:01:50] The pivot from weight loss to brain health and Alzheimer’s prevention—and why it matters now more than ever.
• [00:04:50] The surprising link between menopause, brain changes, and dementia risk.
• [00:06:30] How “second spring” thinking transforms how you see menopause.
• [00:07:20] The butterfly chrysalis analogy: why breakdown is preparation for flight.
• [00:08:10] Limiting beliefs to release—like “I’m too old to start something new” or “my best years are behind me.”
• [00:10:20] How perfectionism and people-pleasing silently harm your brain.
• [00:11:30] Why letting go of roles, clutter, and outdated dreams frees up brain energy.
• [00:13:10] Menopause symptoms reframed as signs of transformation, not decline.
• [00:18:20] How sleep, insulin resistance, and hot flashes all connect to Alzheimer’s risk.
• [00:21:10] Details about the free quiz: “Is this just brain fog or early signs of Alzheimer’s?”

Conclusion
Menopause isn’t the end—it’s your beginning. This second spring is your chance to protect your brain, reclaim your energy, and create the life you want. Listen to this episode for the inspiration, science, and strategies to step into your most powerful chapter yet.

Resources Mentioned

• Take The Quiz: Is It Just Brain Fog or Early Signs of Alzheimer's
• YouTube Channel: Happy & Health with Amy

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is.

Thank you!

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, I unpack the real reasons why your sleep is suffering—and what you can do to start sleeping deeply again. These aren’t just tips. They’re game-changing strategies for your midlife brain and body.

What to Listen For:

• [00:03:00] Why menopausal insomnia is not all in your head—it's hormonal.
• [00:04:00] How declining melatonin, estrogen, and progesterone hijack your sleep cycle.
• [00:07:00] The "wired but tired" feeling and why cortisol is to blame.
• [00:09:00] Why generic sleep advice fails during menopause—and what actually helps.
• [00:10:00] The non-negotiable habits to reset your circadian rhythm.
• [00:11:00] Affordable (and high-tech) cooling solutions to reduce night sweats.
• [00:14:00] How to create a “wind down system” that soothes your nervous system.
• [00:15:00] The power of morning sunlight and foods that support sleep hormones.
• [00:18:00] Smart movement tips: when and what kind of exercise actually supports sleep.
• [00:20:00] The truth about hormone therapy (MHT) and how it changed my life.

Menopausal sleep disruption doesn't mean your body is in decline—it’s a biological response to massive hormonal changes. The good news? There are science-backed strategies that can bring relief. 

If you’re ready to move from “wired and tired” to well-rested and refreshed, this episode is your first step.

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, we’re diving into the powerful tool of journaling. Whether you’re struggling with sleep, stress, or emotional eating, journaling can be a powerful way to calm your mind and protect your brain—especially in midlife.

What to Listen For:

• [00:03:00] Why journaling isn’t just woo-woo—it’s science-backed brain therapy
• [00:04:00] The emotional and physical health benefits of expressive writing
• [00:05:00] Dr. James Pennebaker’s famous 15-minute journaling study
• [00:05:30] What brain scans reveal about writing and emotional regulation
• [00:06:30] How journaling helps make the “implicit explicit” and reduces overwhelm
• [00:08:00] Why journaling boosts emotional intelligence and boundaries
• [00:09:00] The 4 most powerful journaling methods—and when to use each
• [00:10:00] TLC method (from Thoughts Are Habits Too) for mastering emotional triggers
• [00:15:00] How to reframe difficult experiences with the "Alternate Ending" method
• [00:19:00] Tips to make journaling stick—even if it’s never worked for you before

Journaling doesn’t have to be perfect. It doesn’t have to be pretty.

Try one of the four journaling methods from today’s episode, download the TLC worksheet, and see what happens when you get your thoughts out of your head and onto paper.

References:

Matthew Lieberman, UCLA Study

James Pennebaker, The Secret Life of Pronouns: What Our Words Say About Us

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, Amy breaks down the real reasons behind that stubborn midsection fat, shares the critical connection between estrogen and brain health, and how to work with your body (not against it) with five essential habits so you can reclaim your energy and protect your brain. 

What to Listen For

• [00:02:00] Why menopause weight gain is more than just a vanity issue — it’s about brain and metabolic health.
• [00:03:00] The surprising link between declining estrogen, insulin resistance, and increased Alzheimer’s risk.
• [00:05:00] Why prioritizing sleep is non-negotiable for managing cravings and protecting your brain.
• [00:10:00] Simple bedtime habits to improve sleep — including a two-minute version if you feel overwhelmed.
• [00:11:00] The power of five servings of colorful fruits and vegetables (and how to make it easy).
• [00:13:00] Why plant proteins like soy, lentils, and nuts can be your midlife superfoods.
• [00:15:00] How starting your day with water (before coffee!) supports energy and reduces cravings.
• [00:17:00] The importance of daily nervous system resets for stress, emotional eating, and brain health.
• [00:19:00] Tiny movement habits that help you maintain muscle, balance insulin, and sleep better.
• [00:20:00] How to shift your mindset from battling your body to partnering with it — and what the weight set point theory means for midlife women.

Recommended Complimentary Episodes

• Episode 239: [Back To Basics] How To Make Habits Stick
• Episode 272: The Essential Stress Response Toolkit
• Episode 283: The Vagus Nerve: Your Brain’s Hidden Ally Against Alzheimer’s

Weight gain during menopause isn’t a battle to win — it’s an invitation to support your brain and body with compassion and smart habits. Listen now, subscribe, and share this episode with a friend who needs to hear it!

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

Your favorite nightcap may actually be sabotaging your sleep and fueling your menopausal symptoms

In this episode, we're unpacking the science behind alcohol's impact on sleep and menopause, explaining how it can intensify hot flashes, brain fog, and belly fat. You'll also discover empowering alternatives to support your energy, reclaim your sleep and protect your long-term brain health.

What to Listen For:

• [00:01:00] Why your evening glass of wine might be making your hot flashes and belly fat worse
• [00:02:00] How alcohol disrupts your brain’s ability to detox and repair overnight
• [00:04:00] Why women are more vulnerable to alcohol’s effects, especially during menopause
• [00:07:00] The science behind how your liver processes alcohol — and why this matters more as we age
• [00:09:00] How hormonal changes make alcohol hit harder (and linger longer) in your system
• [00:12:00] The genetic differences that affect how we metabolize alcohol — and why you might flush red
• [00:14:00] The ways alcohol worsens menopause symptoms like night sweats and brain fog
• [00:17:00] The vicious cycle of alcohol, dehydration, and increased cravings
• [00:18:00] Key questions to help you explore your true needs beyond that glass of wine
• [00:22:00] Alternatives and strategies to find comfort, calm, and connection without alcohol

In this episode, we explore how alcohol, sleep, and menopause create a perfect storm for your health and what you can do to break the cycle. This isn’t about guilt or deprivation — it’s about empowerment and creating habits that support your brain and body as you age. 

If you're ready to make some changes, book a free mini-coaching session!

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, I'll walk you through the six stages of change to help you take compassionate, actionable steps toward deeper rest and a healthier mind.

What to Listen For

• [00:04:00] Why even small amounts of alcohol aren't as heart-healthy as you’ve been told.
• [00:06:00] How alcohol affects deep sleep and REM sleep—and why that matters for Alzheimer's prevention.
• [00:09:00] The difference between sedation and true sleep .
• [00:13:00] Questions to ask yourself if you're contemplating changing your alcohol habits.
• [00:14:00] Why your "why" is more important than any quick fix—and how to find yours.
• [00:15:00] The role of compassion and self-forgiveness in changing sleep and drinking habits.
• [00:16:00] How therapy, coaching, and even medication can support your journey.
• [00:20:00] Practical sleep hygiene strategies beyond "avoid electronics in your bedroom."
• [00:21:00] Why timing your meals and sunlight exposure can dramatically improve sleep.
• [00:22:00] The hidden link between poor sleep, brain fog, and increased Alzheimer's risk.

Alcohol might seem like a quick fix for sleep, but the science tells a different story. By understanding its real impact on your brain and body, you can start making empowered choices that support deeper sleep and long-term brain health.

If this episode resonated with you, be sure to subscribe to the podcast, share it with a friend, and check out the links below for even more resources.

From the episode:

• Book a free mini-coaching session with Amy
• Download the free Sleep Guide

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, Amy reveals how your beliefs about aging impact your brain health and longevity. Learn how to shift your mindset, challenge ageism—and embrace menopause as a vibrant new chapter.

What to Listen For:

• [00:01:00] Why decline is not inevitable with aging
• [00:02:00] How ageism is baked into our culture—and how it affects your health
• [00:04:00] Fascinating stats on life expectancy: then vs. now
• [00:08:00] How positive beliefs about aging can extend your life by 7.5 years
• [00:10:00] The Western medical view of menopause vs. Traditional Chinese Medicine’s “second spring”
• [00:11:00] The difference between lifespan and health span—and why it matters
• [00:12:00] What “compressed morbidity” means for your quality of life
• [00:13:00] 5 empowering mindset reframes about menopause and aging
• [00:15:00] Simple steps to shift your thinking about aging starting today

Your beliefs about aging matter more than you think. By embracing a positive mindset and viewing menopause as your “second spring,” you can enhance your brain health, resilience, and overall well-being. 

Want more support? Be the first to know when the Second Spring Society program opens — CLICK HERE to join the waitlist! And don’t forget to subscribe to the podcast and the newsletter for more tips and inspiration.

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is.

Thank you!

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

With so many of us seeing parents struggle with cognitive decline, these fears are valid. But not all forgetfulness is the same—and in this episode, you’ll learn what’s normal at midlife and what might signal something deeper.

What to Listen For

1. [00:03:00] What’s normal forgetfulness in your 50s.
2. [00:04:00] How menopause and hormonal shifts affect your brain’s attention and working memory.
3. [00:05:00] Other potential causes of brain fog that you might not have considered—like post-COVID inflammation and thyroid issues.
4. [00:06:00] How memory changes in your 70s and 80s differ from those in midlife.
5. [00:09:00] What’s never normal at any age when it comes to memory—clear red flags you should know.
6. [00:11:00] The four stages on the memory loss spectrum—from normal aging to dementia.
7. [00:12:00] The key difference between brain fog and Alzheimer’s that many people miss.
8. [00:16:00] Why heart health and metabolic health matter so much for your brain.
9. [00:17:00] How your daily choices have more power over your brain health than your genetics—and what you can start doing today.

In this episode, you'll learn how to spot the difference between normal memory issues and signs of cognitive decline—plus why midlife is your window of opportunity to build a healthier brain.

🎧 Listen now and if this resonated with you, share this episode with a friend who keeps losing track of her keys or phone. 

Recommended Complimentary Episodes

• Ep 249: The Critical Role of Sleep in Alzheimer's Prevention
• Ep 250: Is Alzheimer's Really Hereditary?
• Ep 287: Beating Brain Fog

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is.

Thank you!

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, we break down the neuroscience behind memory—how memories are created, stored, and retrieved—plus how menopause, stress, and sleep impact what you remember and forget.

What to Listen For:

• [00:02:10] The 3 essential stages of memory: encoding, consolidation, and retrieval—and how they work
• [00:03:45] Why multitasking and distraction destroy your ability to remember
• [00:05:10] How your hippocampus acts like a Lego master when building memories
• [00:07:00] Why poor sleep can sabotage your brain’s ability to store memories
• [00:08:45] The surprising way every recall changes your memory (hint: it's not a replay)
• [00:10:00] How estrogen supports your memory (and what happens when it drops)
• [00:11:10] The four types of memory—and why working memory fails first in menopause
• [00:13:00] How procedural memory explains why people with Alzheimer’s can still play piano
• [00:14:30] Memory loss red flags: what's normal vs. what's not
• [00:15:50] What science says you can do right now to support your brain through hormonal changes

Cognitive decline isn't inevitable. By understanding how your brain stores and retrieves memories—and how menopause can impact each stage—you can take meaningful steps to protect and improve your cognitive health.

 🎧 Listen now and share this episode with a friend who keeps losing track of her phone. And don’t forget to subscribe so you don’t miss Part 3 in the Memory 101 series.

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is.

Thank you!

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, I’m breaking down the four main types of memory, how they work, and why understanding them is essential for protecting your brain health, especially during menopause.

What to Listen For

• [00:01:00] Why memory isn’t a single process—and what that means for brain fog and forgetfulness
• [00:02:00] The top 2 myths about memory (and what science says instead)
• [00:04:00] How forgetting can actually be a healthy brain function
• [00:05:00] The difference between sensory, working, and long-term memory
• [00:06:00] What working memory really does—and why yours may feel overloaded lately
• [00:12:00] What episodic memory is and why it’s the first to decline with Alzheimer’s
• [00:15:00] The role of semantic memory in remembering facts and concepts
• [00:18:00] Procedural memory and why Alzheimer’s patients can still play piano
• [00:22:00] How all your memory systems work together, like a jazz band
• [00:23:00] The impact of menopause on memory and the role estrogen plays in brain health

When you understand how your memory systems function—and how they’re affected by things like menopause and stress—you can take meaningful action to support your brain. 

 🎧 Listen now and share this episode with a friend who keeps losing track of her phone. Stay tuned for Part 2 of the Boosting Memory series.

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is.

Thank you!

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this bonus episode of the Brain Fog series, we move past basic fixes and talk strategy: how to upgrade your cognitive performance using the latest in brain science.

What to Listen For

• [00:01:00] Why brain fog isn’t a personal failing—and what it’s really trying to tell you
• [00:03:00] How most advice about “focus” gets it wrong (and what works instead)
• [00:06:00] The Attention Hierarchy: the 4 levels of focus and why they matter
• [00:10:00] What flow state really is—and how to know if you’ve been there
• [00:13:00] The 3 brain regions that must work together for clear thinking
• [00:17:00] Four hidden enemies of focus you probably haven’t considered
• [00:22:00] Simple daily tactics you can try today to start improving focus
• [00:25:00] Why decision fatigue is stealing your cognitive energy—and how to stop it
• [00:26:00] How nutrition, hydration, and sleep directly affect your ability to concentrate
• [00:29:00] Long-term strategies to train your brain for focus and clarity

This episode goes beyond brain fog and shows you how to rebuild clarity from the inside out. By understanding how your brain works—and what it needs to thrive—you’ll be equipped to go from foggy and frustrated to sharp, focused, and fully present. Ready to give your brain a boost?

 🎧 Listen now and share this episode with a friend who needs more clarity today.

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is.

Thank you!

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, Amy uncovers surprising triggers of brain fog and walks you through evidence-based solutions to sharpen your focus and protect your brain. Listen now for practical tips!

What to Listen For

• [00:01:00] The 3 brain regions affected by brain fog 
• [00:04:00] How indoor air quality and mold exposure might be hijacking your brain function
• [00:06:30] The surprising connection between noise pollution and accelerated cognitive decline
• [00:07:00] Why your lighting environment and screen time could be draining your mental energy
• [00:08:00] "Attention residue": How multitasking fragments your focus and depletes cognitive resources
• [00:09:00] When brain fog signals something more serious: Neurodegenerative diseases and metabolic disorders
• [00:13:00] The journaling method: How to track and identify your unique brain fog triggers
• [00:14:00] Elimination experiments: A systematic approach to testing what's really affecting your cognition
• [00:17:00] The complete RESTORED protocol: 8 essential pillars for optimizing brain health
• [00:19:00] The implementation secret: Why starting with just one easy habit is crucial for success
• [00:24:00] Identity-based habit formation: Shifting from "trying to" to "I am a person who"
• [00:27:00] Preview of next episode's focus-building techniques and attention training

Resources Mentioned

• Download the complete RESTORED Protocol Guide: moxie-club.com/restored
• Watch Amy's masterclass on brain health through menopause: moxie-club.com/protect
• Book a personalized brain fog elimination strategy session: moxie-club.com/strategy
• Get Amy's book "Thoughts are Habits Too" for her framework on lasting habit change: thoughtsarehabitstoo.com

Brain fog doesn't have to be your new normal. By systematically addressing the underlying factors and implementing the RESTORED protocol, you can reclaim your mental clarity and experience the joy of a sharp, focused mind again. 

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

What to Listen For:

• [00:00:55] What brain fog actually is (hint: it’s not a medical diagnosis)
• [00:03:10] Three key brain regions affected when you're experiencing brain fog
• [00:04:00] Common signs like forgetting mid-sentence or rereading text
• [00:07:55] Four common types of brain fog: post-infection, menopause, stress, ADHD
• [00:10:30] The surprising impact of caffeine and ultra-processed foods
• [00:11:45] How estrogen and thyroid changes can disrupt brain function
• [00:13:30] Long COVID and Lyme-related brain fog: what we know now
• [00:14:15] Why poor sleep could be clogging your brain’s “power wash” cycle
• [00:17:15] Nutrient deficiencies linked to cognitive decline
• [00:18:00] Medications that commonly contribute to brain fog (including Benadryl!)

Persistent brain fog can feel overwhelming and frustrating, but understanding the root causes is your first step toward clarity. Whether it’s hormonal shifts, lifestyle stressors, or medication side effects, there are real, actionable ways to reclaim your mental sharpness. 

Tune in to part one now, and don’t miss part two next week for strategies to clear the fog.

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is.

Thank you!

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

What to Listen For

• [00:01:44] How Jay helps fitness centers connect with the 50+ community through Prime Fit Content
• [00:02:06] Why menopause is often misunderstood—and what “second spring” could mean for you
• [00:04:20] The danger of letting the medical system define your experience of aging
• [00:10:12] How storytelling and language shape our experience of menopause and cognitive health
• [00:20:45] The lifestyle shifts that can lower your risk of Alzheimer's—and why this is empowering, not overwhelming
• [00:24:33] Why acceptance—not judgment—is key to optimal aging
• [00:28:18] The mindset shift from "winding down" to “what’s next?”
• [00:33:11] Debunking the myth that Alzheimer’s is purely genetic and unpreventable
• [00:35:55] Why embracing curiosity can make your next chapter your best one yet
• [00:37:45] What you do today matters more than any future “fix” when it comes to aging well

Aging doesn’t have to be about decline—it can be your most vibrant chapter yet. In this episode, Amy and Jay invite you to rewrite the story of your life with curiosity, courage, and intention. Listen now to start aging optimally on your terms.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

Learn why women are at higher risk for Alzheimer's disease, how estrogen loss affects your brain, and actionable strategies to prevent cognitive decline without relying on medications.

What to Listen For:

[02:20] Reframing menopause as a time of renewal and your "second spring"

[06:08] Understanding Alzheimer's: what it is, its prevalence, and its impact

[13:40] Key #1: You have agency - lifestyle factors play a bigger role than genetics for most Alzheimer's cases

[19:13] Key #2: Early intervention is everything - Alzheimer's begins 10-30 years before symptoms appear

[27:00] Discussion of current treatments and their limitations

[31:24] Key #3: It's all connected - how estrogen loss affects multiple brain functions

[38:27] Key #4: Focus on what you can control - your daily habits and choices

[41:31] The five principles of brain health optimization and the power of deep sleep

[48:55] The RESTORED protocol - eight essential protective factors for brain health

[55:30] Client success story about transforming sleep quality

[57:45] Key #5: Follow a proven method for implementing brain-healthy habits

[79:55] Introduction to the Sharp for Life coaching program

Ready to take control of your brain health? Learn more about Amy's SHARP FOR LIFE coaching program at moxieclub.com/reclaim

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

I’m breaking down the earliest signs of Alzheimer’s, what’s normal, what’s not—and the powerful things you can do today to protect your brain health long before symptoms become severe.

🎧 What to Listen For:

• [02:00] A personal story about Amy’s mom and the memory mistake that raised a red flag
• [05:00] What happens in your brain decades before Alzheimer’s symptoms appear
• [06:00] The continuum of cognitive decline: from mild memory lapses to dementia
• [08:00] The biology of Alzheimer’s—how plaques, tangles, and inflammation disrupt memory
• [09:00] Common memory-related warning signs (and how they differ from normal aging)
• [13:00] Gene Hackman’s forgotten tradition—why it’s more than just “old age”
• [14:00] Language challenges that may signal something more serious than brain fog
• [16:00] Executive function changes—when multitasking and decision-making decline
• [20:00] Mood and personality changes that may point to early Alzheimer’s
• [23:30] What to do if you're seeing multiple signs in yourself or someone else

The early signs of Alzheimer’s aren’t always obvious—but understanding what’s normal and what’s not can make all the difference. The earlier you recognize the signs, the more time you have to take action.

Want to learn what you can do to reduce your risk starting now? Be sure to register for my free masterclass, 5 Keys to Protecting Your Brain Health, and subscribe to the show for more science-backed insights. Let’s stay proactive, together.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

What to Listen For

• [01:35] What is the vagus nerve — and no, it’s not an anxious gambler 😉
• [03:12] How this “rest and digest” nerve impacts your gut, heart, and immune system
• [04:45] Why 80–90% of vagus nerve signals go from the gut to the brain
• [07:25] What vagal tone means and how it connects to your HRV and stress resilience
• [08:50] The three phases of Alzheimer’s and how inflammation is the true wildfire
• [10:15] Amy’s 5 Principles of Brain Optimization and how the vagus nerve supports each one
• [16:45] Signs you may have poor vagal tone (hello brain fog and poor sleep)
• [18:20] The real causes of low vagal tone — from poor diet to chronic stress
• [19:05] Breathing techniques that stimulate the vagus nerve (Amy walks you through them!)
• [22:00] Cold exposure: The easiest ways to trigger your vagus nerve daily
• [23:30] Why humming, chanting, and singing boost vagal tone
• [24:05] Physical techniques like gentle massage and yoga that support the vagus nerve

Your vagus nerve is like a built-in healing mechanism — and when you know how to activate it, you unlock a powerful ally in the fight against stress, inflammation, and cognitive decline. Incorporate these simple practices to strengthen your vagal tone and feel the benefits in your body, mood, and brain.

🎧 Listen now and don’t forget to subscribe, leave a review, and share this episode with a friend who needs a brain-health boost! You can also subscribe to the newsletter for more science-backed tips on thriving in midlife.

🔗 Important Links Mentioned

• Essential Stress Response Kit – Episode 272
• Free Masterclass: The 5 Keys to Protecting Your Brain Health

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, Amy explores the powerful gut-brain connection and how your microbiome could be influencing everything from your memory to your menopausal symptoms. 

You’ll discover why your gut is more than just a digestion machine—and what you can do to nourish it and your brain.

What to Listen For 

• [00:01:00] What is the gut-brain axis? – Understand how your gut and brain talk to each other constantly.
• [00:02:00] Vagus nerve explained – Why it’s the “superhighway” between your brain and your belly.
• [00:03:00] How deep breathing can soothe your gut and brain – Simple strategies for daily calm.
• [00:04:00] Why 70-80% of your immune system lives in your gut – And how that impacts your brain health.
• [00:05:00] Gut bacteria make serotonin – The “happy chemical” mostly comes from your gut, not your brain.
• [00:06:00] The role of butyrate and SCFAs – Why these gut-made compounds are critical for brain protection.
• [00:08:00] Dr. Perlmutter vs. Dr. B: Two different dietary approaches to brain health – Low-carb vs. fiber-rich.
• [00:10:00] Why variety in plant foods matters – How 30+ plant types a week can transform your microbiome.
• [00:13:00] Is Zoe testing worth it? – Personalized gut and glucose testing may help you figure out what actually works for your body.
• [00:16:00] Understanding the 3 stages of Alzheimer’s – Amy shares insights from Dr. Rudy Tanzi and the critical role of inflammation.

The gut-brain connection is more than just a trendy topic—it’s a vital component in preventing Alzheimer’s and improving menopause symptoms like brain fog and mood swings. By nourishing your gut, you’re also feeding your brain. Whether you lean more toward a ketogenic or plant-based diet, the key is reducing inflammation and finding what works best for you.

Be sure to tune in, subscribe to the podcast, and explore your own personalized path to brain health.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

I got you. 

In today’s episode, I walk you through 7 science-backed microhabits you can do in under three minutes to nourish your brain, lower stress, and support long-term cognitive health. These tiny shifts are perfect for busy women juggling careers, caregiving, and menopause.

What to Listen For:

• [02:00] Your brain’s 3 main priorities—and how they shape your habits
• [03:30] How common biases (like confirmation bias) keep us stuck
• [06:00] Microhabit #1: Morning Boost—how a single sentence can shift your entire day
• [08:00] Microhabit #2: The Gratitude Trio—how to rewire your brain for optimism
• [10:30] Microhabit #3: Hydration Bells—tie water intake to text messages
• [12:00] Microhabit #4: 2-Minute Mindfulness and how it resets your nervous system
• [15:00] Microhabit #5: The Reading Snack to build cognitive reserve
• [16:30] Microhabit #6: Brain-Body Decision Check—how to pause and make mindful choices
• [18:00] Microhabit #7: The TLC Practice from Thoughts Are Habits Too
• [22:00] The 4-step reframing method to interrupt negative self-talk and build new neural pathways

Every one of these microhabits was designed with your brain—and your busy life—in mind. 

In less than 3 minutes a day, you can lay the foundation for cognitive health, more energy, and a greater sense of well-being.

🎧 Tune in now, hit that subscribe button, and don’t forget to share the episode with a friend.

From The Episode 

• Subscribe to Morning Boost 
• Download the Practice TLC Worksheet
• Get on the Sharp For Life Priority List
• Buy your copy of Thoughts Are Habits Too

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In today's final episode of our prevention series, I share the most powerful, evidence-backed lifestyle strategies that can dramatically reduce your risk, and introduce my RESTORED Protocol: a comprehensive framework designed to help you protect your most precious asset—your brain. This isn't just about prevention; it's about creating a brain that's resistant to damage, capable of repair, and constantly regenerating new connections.

What to Listen For 

• [00:01:00] Why early lifestyle interventions matter just as much as early detection
• [00:03:00] The biggest mistake we make when it comes to Alzheimer’s
• [00:05:00] What the latest science reveals about when Alzheimer’s begins
• [00:06:00] How 98–99% of genetic risk can be offset by lifestyle (yes, really!)
• [00:09:00] The power of the FINGER study—and why multifaceted prevention is key
• [00:13:00] 14 modifiable risk factors identified in the 2024 Lancet Commission
• [00:14:00] The RESTORED Protocol: what it is and how it creates a ripple effect of health
• [00:17:00] From brain fog to blood sugar: how brain health connects to everything
• [00:18:00] Why motivation isn’t enough—and how the Joyful Choices framework makes habits stick
• [00:21:00] Overlooked risks: hearing loss, air pollution, brain injury, and more

Alzheimer’s is not inevitable for those unlucky individuals who inherited certain genes, and it doesn’t have to be your future. 

By starting early, addressing modifiable risk factors, and using tools like the RESTORED Protocol and Joyful Choices framework, you can take back control. You are not powerless—you are powerful. 

Listen to the full episode now to learn how to build a brain that is resilient, responsive, and ready to thrive.

To sign up for the Priority List for Sharp For Life, go to moxie-club.com/sharp

➡️ Don’t forget to subscribe to the show, share this episode with a friend, and sign up for my newsletter for weekly brain-health insights.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

The answer is yes.

In part three of our four-part series on Alzheimer's prevention, we explore the latest pharmaceutical breakthroughs, the three-phase model of Alzheimer's progression, and why early intervention is everything.

Tune in to discover what treatments are available, what’s in the research pipeline, and how to evaluate options for yourself or a loved one.

What to Listen For:

• [02:00] – The difference between treating Alzheimer’s symptoms vs. modifying the disease itself
• [04:30] – The 3-phase model of Alzheimer’s progression and why it matters for treatment
• [07:00] – The crucial difference between early-onset and late-onset Alzheimer’s
• [10:45] – Dr. Rudy Tanzi’s “sink metaphor” for how Alzheimer’s develops in the brain
• [13:00] – The first-ever fully FDA-approved drugs to slow cognitive decline
• [15:30] – Who qualifies for these new Alzheimer’s drugs—and who doesn’t
• [17:00] – The serious risks and side effects of monoclonal antibody treatments
• [20:15] – Why these drugs only work in the early stages of Alzheimer's
• [22:00] – The staggering cost of new treatments and what insurance may (or may not) cover
• [25:00] – The future of Alzheimer’s treatment: What’s in the research pipeline right now

Early is everything. This episode has covered the latest in Alzheimer’s treatments, but the most important takeaway is that early intervention gives you the most options. 

Whether through lifestyle changes, early screenings, or new pharmaceutical breakthroughs, there are steps you can take today to protect your brain health.

If this episode resonated with you, be sure to subscribe to Happy and Healthy with Amy Lang, and check out the links below for more resources!

From The Episode

Episode 274: The Latest Alzheimer's Treatments (2025 Update)

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this second episode of our four-part series on Alzheimer's prevention, I explore the revolutionary blood biomarker tests that are changing our approach to brain health. Learn how these simple blood tests can detect Alzheimer's-related changes with 90% accuracy, why they're not yet widely available despite their promise, and what this means for your prevention strategy.

What to Listen For

• [01:00] The three phases of Alzheimer’s disease and why early detection is critical.
• [02:30] How amyloid plaque accumulation starts 10-30 years before symptoms appear.
• [04:15] The role of tau tangles and neuroinflammation in Alzheimer’s progression.
• [07:00] The cancer staging analogy: why we're currently waiting until the equivalent of "stage 3" to diagnose Alzheimer's 
• [08:30] How new blood biomarker tests detect Alzheimer’s in its “stage 0 or 1.”
• [10:45] The surprising role of amyloid beta—why it’s not all bad.
• [12:00] The critical tipping point in amyloid accumulation—why timing matters.
• [14:15] Alternative pathways to Alzheimer’s: traumatic brain injuries, infections, vascular issues and metabolic dysfunction.
• [18:30] The connection between sleep and amyloid clearance—why quality sleep is essential for brain health.
• [21:00] Why blood biomarker tests are a game changer compared to PET scans and spinal taps.
• [24:00] Four key biomarkers these tests measure: amyloid beta, tau proteins, neurofilament light chain, and inflammatory markers 
• [28:00] Why these tests cost $1,500 and aren't covered by insurance despite their potential 
• [31:00] Three practical steps you can take now if you're concerned about your risk 

While our healthcare system is still catching up to the revolutionary potential of blood biomarker tests for Alzheimer's detection, these tests represent an unprecedented opportunity to identify the disease in its earliest stages.

Even with current limitations in accessibility, knowing your risk factors empowers you to take preventive action decades before symptoms might appear. Stay tuned for our next episode, where we'll explore pharmaceutical interventions that could change the course of Alzheimer's treatment.

If you found this episode valuable, be sure to subscribe, share it with a friend, and check out last week’s episode on early prediction and genetics to build a full understanding of Alzheimer’s prevention.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this first episode of our four-part series on Alzheimer's prevention, Amy shares why "early is everything" when it comes to protecting your brain health, especially for women navigating midlife. Discover how genetic testing can help predict your risk and why our current healthcare system's approach to Alzheimer's is fundamentally backward.

What to Listen For: (10 different points)

1. [00:00:00] Why Amy's personal experience with her mother's Alzheimer's diagnosis in 2016 drove her to research prevention.
2. [00:03:00] The three tiers of prevention in healthcare: primary, secondary, and tertiary—and why Alzheimer’s care is fundamentally backwards.
3. [00:07:00] The shocking reality: by the time Alzheimer’s symptoms appear, 20% of the hippocampus is already damaged.
4. [00:10:00] How insurance companies limit early testing and what you can do about it.
5. [00:13:00] Understanding preclinical vs. clinical Alzheimer's and why the preclinical phase offers a huge window for intervention.
6. [00:15:00] The three-phase model of Alzheimer’s: amyloid plaques, tau tangles, and neuroinflammation—explained.
7. [00:19:00] Why 50 million Americans could already have preclinical Alzheimer's without knowing it.
8. [00:21:00] Genetic factors like APOE4 and their impact on your risk of developing Alzheimer's.
9. [00:24:00] Blood biomarkers for detection: what they reveal and why they’re underused.
10. [00:25:00] Why lifestyle changes are just as actionable as new drugs for Alzheimer's prevention.

By understanding your genetic risks, you can take meaningful action long before symptoms appear. Tune in to learn more about how to protect your brain health.

Don't forget to subscribe for the rest of this series!

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this episode, I sit down with Tai Chi and Qi Gong master healer Sandra Tjoa to explore how these ancient practices can help restore energy, improve mental clarity, and promote deep healing.

Sandra shares her personal journey—how she recovered from the grief of a child's death with the life-changing power of Qi Gong and Tai Chi.

We dive into the science behind energy flow, how stuck emotions impact health, and why this could be the missing link in your wellness routine.

What to Listen For

[02:11] Sandra's journey to becoming a Tai Chi and Qi Gong master healer 

[04:33] The emotional trauma that led Sandra to finally explore Qi Gong—and why it was exactly what she needed

[09:13] Signs of "stuck energy" in your body

[12:25] Why Western medicine often misses the root cause of chronic issues.

[14:53] How clearing stuck energy can enhance the effectiveness of other health interventions, including therapy and medications.

[17:09] A science-backed explanation of how emotions and energy impact the body’s physiology.

[19:06] The difference between emotions guiding us versus controlling us.

[20:36] Qi Gong vs. Tai Chi—what’s the difference, and which one should you try?

[27:45] Practical ways to incorporate energy work into your daily life.

[32:31] Two simple practices to start with: feeling the ground and unlocking your knees 

[35:51] The connection between emotions and specific organs in Traditional Chinese Medicine 

[38:37] Getting started with just one minute of practice per day 

[40:20] Available free resources including YouTube videos and workshops 

Conclusion

Tai Chi and Qi Gong are powerful tools for self-healing, emotional regulation, and energy restoration. If you’ve been feeling stuck, drained, or overwhelmed, this episode is for you. Start small—even just a few minutes a day can make a profound difference. 

If this conversation resonated with you, subscribe to the podcast and leave a review!

From The Episode

• Sandra's website:  qi-taichi.ca 
• Sandra's YouTube channel: https://www.youtube.com/@qi-taichi
• Free Workshop: Three Simple Steps to Releasing Stuck Energy

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this final episode of our three-part series, we explore groundbreaking research showing that nearly half of all dementia cases could be prevented through lifestyle changes.

I'll share the 14 modifiable risk factors identified by the Lancet Commission and break down 5 key principles for optimizing your brain health that combine the best of Western and Eastern medicine.

Note: Alzheimer’s prevention isn’t just about avoiding disease—it’s about boosting your brain power for peak performance today and for years to come. By making small changes now, you can increase your cognitive function, protect your brain health, and keep your mind sharp.

What to Listen For:

• [02:18] - The difference between true prevention and symptom management
• [05:48] - How epigenetics proves that your genes don’t determine your fate
• [06:44] - The 14 risk factors for dementia—how many can you modify?
• [09:11] - The surprising connection between cholesterol, statins, and insulin resistance
• [10:59] - The impact of estrogen loss on women’s brain health
• [13:40] - How lifestyle changes can increase cognitive function by up to 150%
• [14:38] - Why your brain’s energy metabolism is the key to preventing Alzheimer’s
• [16:54] - Why treating symptoms isn’t enough—we need to go upstream
• [17:45] - The “use it or lose it” principle and why cognitive stimulation matters
• [19:42] - The work of top brain health pioneers, including Dale Bredesen and Dr. Daniel Amen

Whether you have a family history of Alzheimer's or simply want to stay sharp as you age, you'll discover practical strategies you can start using today to protect your brain for decades to come.

Your next steps: 

✔️ Listen to the full episode to learn about the 5 key principles for brain health.
✔️ Subscribe to the podcast so you never miss an episode.
✔️ Share this episode with a friend or family member who wants to stay sharp!

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

If you or a loved one are concerned about cognitive decline, this is an episode you don't want to miss!

What to Listen For

• [02:28] – Why Alzheimer’s research has been so challenging—did you know a major 2006 study was exposed as fraudulent?
• [03:59] – The amyloid plaque controversy—why has it dominated research for so long?
• [05:45] – Three alternative Alzheimer’s theories that could reshape treatment: the Tau Hypothesis, Inflammation Hypothesis, and Environmental Toxicity Hypothesis.
• [09:04] – Why drug development takes so long—did you know it can take up to 30 years from research to standard treatment?
• [13:28] – The hard truth: We still have no cure, and no medication reverses Alzheimer’s symptoms. So what do current drugs actually do?
• [14:08] – The most commonly prescribed Alzheimer’s drugs—what they target and how they work.
• [16:05] – The new FDA-approved drugs Leqembi and Kisunla—how they work, their risks, and why they’re so expensive.
• [18:20] – The serious risks of new Alzheimer’s treatments—brain swelling, bleeding, and the need for regular IV infusions.
• [20:30] – Why weight-loss drugs like Ozempic and Wegovy are now being studied for Alzheimer’s prevention.
• [25:00] – The importance of early detection—why treatments work best when started as early as possible.

While we don’t yet have a cure for Alzheimer’s, the latest treatments offer new possibilities for slowing cognitive decline. But with high costs, serious risks, and the need for early detection, it’s crucial to stay informed. If you or a loved one are at risk, talk to your doctor about the latest research and what steps you can take today.

Enjoyed this episode? Don’t forget to subscribe, leave a review, and share this with someone who could benefit from the latest Alzheimer’s research!

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

In this deeply personal and informative episode, I share the subtle early signs I first noticed in my mom, helping you distinguish between normal aging and potential cognitive decline.

Drawing from both my personal experience as a caregiver and the latest research, I walk you through groundbreaking developments in early detection methods, including new blood tests and genetic markers that could revolutionize how we diagnose Alzheimer's.

What to Listen For

• The first symptoms of Alzheimer’s I noticed in my mom (04:37)
• The difference between normal forgetfulness and Alzheimer’s-related memory loss (05:52)
• Why frequently forgetting important items (like a purse) could be a red flag (07:16)
• The key cognitive changes to look for beyond memory problems (08:49) - see "10 Early Signs and Symptoms of Alzheimer's and Dementia"
• The standard medical tests used to diagnose Alzheimer’s (10:07)
• How functional and integrative medicine approaches cognitive decline differently (11:13)
• Cutting-edge blood tests that may soon make early detection easier (12:17)
• The role of genetics in Alzheimer’s risk—and why it’s not your destiny (13:46)
• What Chris Hemsworth’s genetic test revealed about his Alzheimer’s risk (14:25)
• The biggest takeaway if you’re concerned about brain health (16:18)

Alzheimer’s is a progressive disease, but early detection can make all the difference. The research is clear: understanding the early signs and getting proactive about brain health gives you more options. If this episode resonated with you, be sure to tune in next week when I’ll be covering the latest treatment developments.

And if you’re ready to take action now, I invite you to join my Mini-Intensive on Brain Health & Alzheimer’s Prevention. This is a one-on-one, 90-minute deep dive where we’ll review your personal risk factors, create a tailored plan, and help you start making the right changes today. Spots are limited, so book your session now! 

And don’t forget to subscribe to the podcast so you don’t miss a single episode! 🎧

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

🔹 [00:02:57] - What is allostatic load, and how does chronic stress impact your body and brain?

🔹 [00:05:30] - The surprising link between chronic stress and conditions like anxiety, cardiovascular disease, and even Alzheimer's.

🔹 [00:07:54] - How to quickly calm stress signals in your body with box breathing and the 4-7-8 technique.

🔹 [00:08:45] - Navy SEAL-approved breathing exercises to slow your heart rate and quiet your mind.

🔹 [00:11:45] - Got tight shoulders? Try progressive muscle relaxation to release built-up tension.

🔹 [00:12:41] - A free guided relaxation audio to help you unwind (grab it at mox-club.com/pmr).

🔹 [00:14:17] - Meditation vs. the "Good Enough Criteria" technique—when to use each one for maximum stress relief.

🔹 [00:16:59] - The 4-step TLC method for managing relationship stress and rewiring your inner critic.

🔹 [00:22:09] - How to set boundaries without guilt using the WISE communication method.

🔹 [00:23:35] - What to say (and NOT say) when setting boundaries to prevent stress-inducing conflicts.

Ready to move from feeling overwhelmed to feeling in control?

I've shown you several powerful tools today, but implementing them effectively takes guidance and practice. That's why I'm offering a special 90-minute mini-intensive session where we'll create your personalized stress response toolkit. Together, we'll develop an implementation plan tailored to your specific stressors and lifestyle.

This special rate is only available through Valentine's Day, and 20% of all sales will go directly to the American Red Cross to support those affected by the Los Angeles wildfires. So not only will you be investing in your own well-being, but you'll also be helping others during a challenging time.

To book your session and start building your personalized stress management system, visit moxie-club.com/clarity. Don't let stress keep controlling your life - let's work together to help you become a stress surfer who can hand

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

What to Listen For

• [00:03:10] The surprising role stress plays in showing what matters to you.
• [00:04:23] Why stress needs both activation and recovery periods.
• [00:06:17] The science behind your stress response and the release of cortisol and adrenaline.
• [00:07:14] Understanding “eustress” (good stress) versus “distress” (harmful stress).
• [00:09:44] How your thoughts determine your stress experience.
• [00:12:30] Why chronic stress sabotages weight loss efforts.
• [00:14:47] Early warning signs of stress in your body—and how to recognize them.
• [00:17:03] A step-by-step guide to the body scan pause for immediate stress relief.
• [00:20:04] How diaphragmatic breathing activates your relaxation response.
• [00:21:18] Why balancing stress and recovery is essential for growth and resilience.

Stress is unavoidable, but understanding it can transform your health and happiness. By recognizing your body’s signals and prioritizing recovery, you can work with stress rather than against it. 

Ready to dive deeper into mastering stress? Subscribe, share this episode, and stay tuned for next week’s tips on advanced stress management techniques.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

[00:01:19] Why focusing on outcomes like sleep often leads to frustration.

[00:02:58] The connection between sleep and metabolic health.

[00:16:02] How lack of sleep affects hormones like leptin and ghrelin, leading to weight gain and cravings.

[00:18:19] The role of deep sleep in clearing out harmful proteins linked to Alzheimer’s disease.

[00:19:46] How technology, like blue light from screens, disrupts your natural sleep rhythms.

[00:14:14] Why seniors don’t need less sleep but may struggle to get enough.

[00:14:14] Surprising stats about sleep deprivation in the U.S. and its consequences.

[00:20:35] Actionable tips for creating sleep-friendly conditions in your bedroom.

[00:21:22] The impact of caffeine, alcohol, and stress on your sleep quality.

[00:09:47] How focusing on the process (not the outcome) can transform your health and well-being.

Sleep is one of the most important pillars of health, and chasing it only makes it more elusive. Instead, focus on creating conditions that promote rest—like minimizing screen time, dimming lights in the evening, and managing your stress.

Don’t forget to subscribe, leave a review, and share this episode with friends and family members you think might benefit.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

• [00:01:50] Why obesity is a significant risk factor for Alzheimer’s disease.
• [00:03:44] How Amy’s personal journey shaped her understanding of goal-setting and self-worth.
• [00:05:43] Why your internal "why" is the key to lasting motivation and sustainable goals.
• [00:07:30] The impact of diet culture on goal-setting and brain health.
• [00:09:08] Why focusing solely on outcomes (like weight loss) leads to frustration and failure.
• [00:10:38] How shifting to process-based goals empowers sustainable change.
• [00:12:08] The neuroscience behind why restricting foods makes them harder to resist.
• [00:12:43] Why trying to change everything at once (a.k.a. “boiling the ocean”) sets you up to fail.
• [00:13:48] The surprising ways small habits, like drinking water or mindful movement, transform your health.
• [00:14:32] How aligning goals with brain health boosts long-term success.
• [00:15:27] The role of supportive relationships in achieving your goals.

From uncovering your true “why” to focusing on small, sustainable changes, this is the ultimate guide to creating a lifestyle to support your health and wellbeing—you and your brain—deserve it! 

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

What to Listen For:

• [00:02:00] Why you want brain health to be your top priority this year.
• [00:03:54] How diet culture’s focus on external factors sabotages sustainable change.
• [00:06:03] The importance of shifting from external rules to internal cues.
• [00:07:39] What “embracing your moxie” means and how to do it.
• [00:09:25] How to identify your “compelling why” for personal growth.
• [00:11:27] The 3 keys to lasting change.
• [00:12:53] Why self-love and acceptance are essential for transformation.
• [00:14:56] How to use visualization to imagine and create the future version of yourself.
• [00:18:43] Tips for celebrating small wins and creating momentum.
• [00:20:26] Free tools and resources to help you get started today.

By focusing on brain health, internal motivation, and sustainable habits, you can make meaningful, lasting changes. Commit to loving yourself enough to care for your health and happiness. and start your transformation today.

Your best year yet starts now.  Tune in, subscribe to the show, and let’s make it happen together.

RESOURCES:

• Book a FREE Discovery Call with Amy
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching
• Follow Amy on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

• [1:45] The pivotal moment that inspired Amy’s focus on brain health.
• [6:00] How hydration played a surprising role in improving her mom’s cognitive function.
• [8:30] The Lancet Commission’s 14 modifiable risk factors for dementia.
• [10:00] The undeniable link between cardiovascular and metabolic health and Alzheimer’s risk.
• [11:30] How chronic stress and poor sleep impact cognitive health.
• [12:15] Why mineral water might be better for hydration and brain health.
• [15:00] Exercise recommendations to boost both physical and cognitive health.
• [17:00] How social connections and mental stimulation act as protective factors.
• [18:45] The importance of reducing environmental toxins for brain health.
• [20:00] Practical tips to start incorporating these habits into your daily life.