The brain health nutritionist

10/08/2026

The tasks I used to leave until late at night weren't always the hard ones necessarily - they were often the really dull ones. The ones my brain refused to start because I wasn’t motivated by them, and would get so distracted by other things to actually concentrate on them. As they weren’t stimulating enough to hyper-focus on.

I'd find every other thing to do first, then feel awful about it. Then do the task after midnight under the pressure of a deadline- with adrenaline pumping, which is a form of stimulation in itself - just not a particularly healthy one!

Understanding that this is ADHD - not a character flaw - was the first thing. Building systems around it was the second. Eat the frog is one of the simplest and most effective of those systems for anyone whose brain works this way.

Save this if it sounds familiar. And if you want to understand how nutrition can support motivation, focus and dopamine regulation in the ADHD brain specifically, link in bio 🧠

07/08/2026

07/08/2026

I get asked a lot about what I actually do for my own 🧠brain health - not just what I recommend professionally, but what I do personally.

Weight training🏋🏼‍♀️ is always on that list as an imperative. Because the evidence for what it does to our 🧠- specifically BDNF- brain derived neurotrophic factor, and what this vital brain fertiliser does for mood, memory and long-term brain health -building and strengthening neural connections & new brain cells and aiding neuroplasticity, is genuinely compelling💫⭐️🌟💫.

We talk a lot about exercise being good for mental health in fairly vague terms, I want to be more specific than that it’s extremely neuroprotective. Resistance training, done consistently, raises the very proteins your brain needs to grow, adapt and protect itself, as well as boosting mood. That's not a small thing🙌🙌🙌🙌.

I also play netball matches twice a week 🏐🏐🏐but I always do weight training twice a week too.

If you're already doing it - brilliant. If you've been thinking about it and haven't quite started - this might be the nudge! 🧠🙋🏼‍♀️🙏🙏🙏

03/08/2026

I've lost count of how many women have come to me convinced something was seriously wrong with them whether cognitively, emotionally, mentally - when what was actually happening was that nobody had ever explained to them how RESPONSIVE their BRAIN is to hormonal shifts!

The female brain is VERY hormonally responsive!
It’s not just the reproductive system affected by hormones.

The research on how the hormones impact the 🧠 is very much real. The link between the female brain and the female hormone cycle are just chronically understudied compared to many other things, which means most women are going through this completely in the dark.

If your mood, focus or mental clarity shifts predictably across your cycle - or has changed significantly in your late 30s or 40s - it's extremely helpful to understand properly, not just managing around.
Premenstrually, postnatally, in perimenopause, women notice changes in brain function- such as brain fog, sensory overload, emotional regulation. Some women are especially sensitive such as those with ADHD, autism, and PMDD.

Link in bio if you want to book a chat to explore what might be going on for you 🧠

31/07/2026

🧠 Why it matters for your brain

Eggs are rich in tyrosine - the amino acid your body converts into dopamine. Pumpkin seeds are one of the best dietary sources of magnesium, which is involved in over 300 processes in the body including mood regulation and stress response. Avocado provides healthy fats that support brain cell function. The spinach adds folate, which is essential for neurotransmitter production. And eating protein first thing stabilises blood sugar for the whole morning - which means no cortisol spike, no mid-morning crash, no 11am anxiety out of nowhere.

Hope this helps!

20/07/2026

Hope this helps! 🍏

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The link to the blog is in my bio, or go to https://www.eatyourselftohealth.com/post/your-gut-is-your-second-brain-here-s-what-that-actually-means

17/07/2026

A little break from all things work..
Vicky and I escaped London humidity for an equally hot but cooler vibe with an action packed weekend in Ibiza. It really was the best fun. Proud of my 51 year old self being able to stay up dancing and chatty to ridiculous hours 2 nights on the row. Won’t forget this weekend in a hurry especially Pikes Ibiza. Best venue. Also snuck in here a photo of my nearly 16 year old son Cam before his prom. He might make me delete it but am v proud of him!

15/07/2026

Here are some brain health research facts you might've missed! 🧠

13/07/2026

Bryan Johnson has more data on his body than most hospitals have on their patients.

And still - a single marker sat unoptimised for over a decade, because 20 ng/mL cleared the clinical threshold, so nobody pushed further.

He's now been diagnosed with autoimmune gastritis - a condition that silently impairs how well you absorb iron and B12. Had someone asked "why" years ago, who knows what that conversation might have uncovered earlier. I also wonder what damage taking hundreds of supplement pills a day have done to his gastric mucosa.

Anyway, ferritin is not just an iron storage marker. It's also involved in how well your brain makes dopamine and serotonin, it affects how much oxygen your cells - including your brain cells - actually receive. So when it's low, you feel it. The tiredness that sleep doesn't fix, the brain fog that makes you feel like you're thinking through cotton wool, or the low mood that doesn't have an obvious cause. The feeling of running on empty no matter what you do.

And most people are never told this, they're told their levels are "a bit low but nothing to worry about" and sent on their way.

Optimal ferritin for brain and body function sits between 70 and 100 ng/mL. I have clients coming to me with levels of 15, 18, 22 - who've been told they're fine. They are not fine. They're functioning yes, but they are not fine.

If your bloods keep coming back low, the question isn't just "should I take an iron supplement." It's "why is my body struggling to maintain this, and what is it trying to tell me."

That's exactly what a discovery call with me is for. Link in bio 🧠