The brain health nutritionist

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The brain health nutritionist The brain health nutritionist ๐Ÿง  Kirsten Brooks BSc Hons DN Med at Eat yourself to Health clinic๐Ÿ.

12/10/2026

๐‘ฏ๐‘ถ๐‘พ ๐‘ซ๐‘ถ ๐’€๐‘ถ๐‘ผ ๐‘ณ๐‘ฐ๐‘ฒ๐‘ฌ ๐’€๐‘ถ๐‘ผ๐‘น ๐‘ฌ๐‘ฎ๐‘ฎ๐‘บ ๐‘ฐ๐‘ต ๐‘ป๐‘ฏ๐‘ฌ ๐‘ด๐‘ถ๐‘น๐‘ต๐‘ฐ๐‘ต๐‘ฎ? ๐Ÿณ

We all know that a healthy, balanced breakfast sets us up well for the day. But how many of us skip it or just grab a slice of toast and a coffee as we run out of the door?

Having a protein rich breakfast in the morning will help you stay full and burn energy more slowly throughout your morning meaning your body and brain have the fuel they need to function better.

What do you usually have for breakfast?

Here are the things that keep me stable as a 51 year old brain health nutritionist with ADHD! โžก๏ธ
08/10/2026

Here are the things that keep me stable as a 51 year old brain health nutritionist with ADHD! โžก๏ธ

05/10/2026

๐Ÿ˜†๐Ÿ˜†๐Ÿ˜†๐Ÿ˜†. People with ADHD are significantly more likely to be night owls, with 73% to 78% showing a late-night sleep-wake preference.
Why This Happens
๐Ÿง  Delayed Melatonin Release: Research shows that the bodyโ€™s natural sleep hormone (melatonin) is delayed by about 90 minutes in adults with ADHD compared to neurotypical individuals.
๐Ÿง  Shifted Circadian Rhythms: Meaning their internal 24-hour body clock naturally runs on a later schedule.
๐Ÿง  Blunted Cortisol Rhythms: Morning cortisol (which promotes alertness) can be delayed or flatter, making early mornings feel unusually difficult and exhausting.
๐Ÿง  Peace and Quiet: At night, daytime sensory overload, social pressure, and distractions fade away. This calm environment allows the ADHD brain to feel safe, focused, and creative. Because late-night hours offer the only quiet control over oneโ€™s time, people often delay going to sleep even when tired. You can help yourself by taking magnesium glycinate at bedtime. Having a snack before bed- which contains tryptophan which is the precursor to serotonin and melatonin such as an oatcake with some almond nut butter for example. Do turn your devices off one hour before bed. Relax by reading or a hot bath ๐Ÿ›๐Ÿซงand if you are me avoiding house music ๐ŸŽต before bed ๐Ÿ˜†๐Ÿ˜† as much as I love it!!
Donโ€™t let yourself get overtired by winding down gently and avoiding exciting activities. Avoid caffeine after midday. Reduce sugar as that can also excite the nervous system and cause blood sugar peaks and troughs that lead to excess cortisol production at night. Eat more green ๐Ÿฅฌ leafy, beans, lentils and oily fish ๐Ÿก and protein at every meal.
Avoid caffeine for the first hour ๐Ÿซ–โ˜•๏ธon rising to encourage your own cortisol surge in the morning.
Or find a profession or lifestyle where you can enjoy your night owl tendencies!! ๐Ÿชฉ๐Ÿ’ซ๐ŸŽค๐ŸŽธ๐ŸŽง๐ŸŽง๐ŸŽง

04/10/2026

Had a lovely Sunday morning ๐ŸŒžโ˜€๏ธ with Mandy and Carley having saunas then cold plunges outdoors in Ruskin Park - I love S.E London for itโ€™s green spaces ๐ŸŒฒ๐Ÿ‚๐Ÿ

BENEFITS FOR SAUNAS FOR THE BRAIN (obvs itโ€™s also super nice & relaxing, creating endorphins and enhancing serotonin๐Ÿ˜Œ)

โ€ข Lower Risk of Dementia and Alzheimerโ€™s: Long-term Finnish studies show that men using a sauna 4 to 7 times per week have a 65% to 66% lower risk of developing dementia and Alzheimerโ€™s disease compared to those who use it only once a week
โ€ข Cellular Repair via Heat Shock Proteins (HSPs): Heat exposure triggers HSPs (such as HSP70), which help prevent and repair misfolded protein aggregatesโ€”a key underlying factor in neurodegenerative diseases.
โ€ข Boosted Brain-Derived Neurotrophic Factor (BDNF): Heat stress and increased cerebral blood flow stimulate BDNF, a protein that supports the survival of existing neurons and the growth of new connections (neuroplasticity).
โ€ข Improved Cognitive Function and Relaxation: Alternating hot-and-cold sauna cycles promote relaxed brain states (increasing alpha and theta wave power) and improve pre-attentive cognitive processing efficiency.

Relaxing and it supports a healthy ๐Ÿง 

WIN WIN ๐Ÿ™Œ๐Ÿ™Œ

01/10/2026

Check out this stunningly evocative poem about love by my friend Rebecca Archer from her book Heartbreak on Amazon.

The poetry book is about the seven deadly sins of the human heart ๐Ÿ’–

THE WATER CYCLE - poem in the reel above is about the inevitability of soulmates always finding their way back to one another, like raindrops ๐Ÿ’ง๐Ÿ’ง. Feelings may temporarily evaporate, and two hearts might drift apart, floating away like clouds โ˜๏ธโ˜๏ธ for a time, but after the storm, they will undoubtedly find their way back to the same river source in the end. ๐ŸŒŠ

Composing or reading poetry uses both hempisheres of the brain merging raw emotions with logical thinking. Poetry is like a high intensity workout for our ๐Ÿง ๐Ÿ’ช. I write mine to process feelings. Will share more of my own work too.

01/10/2026

Check out this stunningly evocative poem about love by my friend Rebecca Archer from her book Heartbreak on Amazon.

The poetry book is about the seven deadly sins of the human heart ๐Ÿ’–

THE WATER CYCLE - poem in the reel above is about the inevitability of soulmates always finding their way back to one another, like raindrops ๐Ÿ’ง๐Ÿ’ง. Feelings may temporarily evaporate, and two hearts might drift apart, floating away like clouds โ˜๏ธโ˜๏ธ for a time, but after the storm, they will undoubtedly find their way back to the same river source in the end. ๐ŸŒŠ

Composing or reading poetry uses both hempisheres of the brain merging raw emotions with logical thinking. Poetry is like a high intensity workout for our ๐Ÿง ๐Ÿ’ช. I write mine to process feelings. Will share more of my own work too.

Very few people speak about how half of what makes ADHD harder to live with is nutritional. I spent years in clinic befo...
29/09/2026

Very few people speak about how half of what makes ADHD harder to live with is nutritional. I spent years in clinic before I fully understood how much the basics move the needle too!

Here are the 7 super simple things that help with ADHD:

Exercise: Raises BDNF and dopamine - the two things the ADHD brain is most deficient in.

Protein: Stabilises blood sugar, which directly affects how chaotic or manageable the mental noise feels.

Omega-3, iron and zinc: They are involved in dopamine production and neurotransmitter function; deficiencies in all three are disproportionately common in people with ADHD and disproportionately underinvestigated.

Sleep: It's when the brain consolidates, clears waste and regulates the very systems that ADHD already struggles with.

Time outdoors: Natural light, movement, reduced stimulation are some of the most underrated nervous system regulators that exist.

If you do these consistently, the difference will be obvious!

Save this for the next time someone tells you ADHD is just about needing more willpower! ๐Ÿง 

The inner monologue that never stops.. The sense that you're experiencing something and simultaneously describing it to ...
29/09/2026

The inner monologue that never stops.. The sense that you're experiencing something and simultaneously describing it to yourself at the same time...

If you have ADHD and this sounds familiar, there's a neurological reason for it, and it has nothing to do with overthinking or anxiety (though it can feel like both).

What I find interesting as a brain health nutritionist is how much the intensity of that internal noise is influenced by biology! โฌ‡๏ธ

For instance, blood sugar crashes make it more chaotic. Magnesium deficiency, poor sleep, low omega-3 - all of it affects how regulated the brain's default mode network is. So when the nutritional foundations are in place, most of my ADHD clients (and me) notice the mental noise becomes a LOT more manageable.

Save this if you've ever felt like your brain doesn't come with a volume button, and if you want to book a call to get specialised help via nutrition for your ADHD, the link is in my bio, or go to www.eatyourselftohealth.com/book-online ๐Ÿง 

22/09/2026

Post credit:

The 72 hours of peace are very real, and they are precious!

But if the rest of the month feels disproportionately hard, then the bloating, the rage, the crying at nothing, the jeans that fit one week and don't the next - that's not just being a woman.

Instead, that's very likely your hormones doing something your nutrition could actually help with.

A few things worth trying:

Magnesium glycinate in the second half of your cycle - as it reduces PMS, calms the nervous system, takes the edge off the irritability.

B6 supports progesterone and serotonin production, both of which drop in the luteal phase and take your mood with them.

Omega-3 consistently - it reduces the inflammation that makes every symptom feel bigger than it is.

Cut sugar and alcohol in the week before your period. Both spike inflammation and make hormonal symptoms significantly worse.

None of this replaces proper investigation if your symptoms are severe, but if you're white-knuckling your way through most of the month, the foundations are worth looking at!

Save this for next time the jeans don't seem to fit. Hope this helps! ๐Ÿ’š

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