Golchi Golden Hour

09/13/2026

Today’s BIG 6 for Brain Health : Sleep 💤🧠
A good night’s sleep does more for your brain than you might think. Watch to learn why!
Let’s keep building better brain health together. 💛

Disclaimer: This post is for educational purposes only and is not intended as medical advice. Always consult your physician or other qualified healthcare provider before making significant changes to your lifestyle or with any medical concerns.

References:
Brown et al. (2022). Recommendations for daytime, evening, and nighttime light exposure.https://doi.org/10.1371/journal.pbio.3001571
Xie et al. (2013). Sleep drives metabolite clearance from the adult brain. https://doi.org/10.1126/science.1241224
Shokri-Kojori et al. (2018). β-Amyloid accumulation in the human brain after one night of sleep deprivation.https://doi.org/10.1073/pnas.1721694115

09/07/2026

08/30/2026

In today’s BIG 6 for Brain Health, we’re talking about why it’s important that we “better get to livin’”—with purpose and connection. 🧠💛🦋

Disclaimer: This post is for educational purposes only and is not intended as medical advice. Always consult your physician or other qualified healthcare provider before making significant lifestyle changes or with any medical concerns.

References
1. Shen et al. — Social isolation and dementia risk, Journal of the American Geriatrics Society
2. Qiao et al. — Loneliness and dementia risk meta-analysis, Frontiers in Human Neuroscience
3. Sutin et al. — Purpose in life and dementia risk meta-analysis
4. Howard et al., 2025. American Journal of Geriatric Psychiatry. doi:10.1016/j.jagp.2025.05.009

08/24/2026

BIG 6 for Brain Health: Food & Nutrition —

One final food for thought on brain health: what about the foods we may want to limit? 🧠💭
Cutting back on sugar and ultra-processed foods may be one small way to support your brain over time.
Watch for a simple way to make more brain-friendly choices. 💚

Disclaimer: This post is for educational purposes only and is not intended as medical advice. Always consult your physician or other qualified healthcare provider before making significant changes to your diet or with any medical concerns.

References;
Gonçalves NG, et al. Ultraprocessed Foods & Cognitive Decline. JAMA Neurol. 2023;80(2):142–150. doi:10.1001/jamaneurol.2022.4397.
Li H, et al. Ultraprocessed Foods & Dementia Risk. Neurology. 2022;99(10):e1056–e1066. doi:10.1212/WNL.0000000000200871.
Zhang S, et al. Dietary Sugar & Dementia Risk. BMC Med. 2024;22:298. doi:10.1186/s12916-024-03525-6.

08/21/2026

Thank you to Colleen, the coaches, and all the Fighters at Bridges for Parkinson’s Foundation | RSB Music City for having me back and giving me the opportunity to support voice and communication alongside movement and exercise.! 💙And a very Happy 10th Anniversary 🎉 Here’s to many more years of keeping Fighters moving, connected, and thriving.

08/12/2026

🧠 The BIG 6 for Brain Health
Food & Nutrition Part 3

Two everyday foods with some impressive brain-health benefits.🥬🥚


Disclaimer: This post is for educational purposes only and is not intended as medical advice. Always consult your physician or other qualified healthcare provider before making significant changes to your diet or with any medical concerns.

References.
* Morris MC, et al. Neurology. 2018;90:e214–e222. doi:10.1212WNL.0000000000004815
* NIH Office of Dietary Supplements. Choline Fact Sheet for Health Professionals.
* Agarwal P, et al. Rush Memory and Aging Project — egg intake, dietary choline & Alzheimer’s dementia. doi:10.3233/JAD-240246

08/01/2026

🐟 Not all fats are created equal🥑
Some healthy fats play an important role in supporting your brain throughout life. 🧠 In this week’s BIG 6 for Brain Health, learn which foods to look for and why they’re worth adding to your plate.
Watch to learn more! 💙 Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor with any medical concerns. References
NIH Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet. Updated 2024.
Dighriri IM, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions. Cureus. 2022. DOI: 10.7759/cureus.30091.
Shahinfar H, et al. Omega-3 Supplementation on Cognitive Function. Scientific Reports. 2025. DOI: 10.1038/s41598-025-16129-8.
Deshmukh GV, et al. Omega-3 Fatty Acid Supplementation in Slowing Cognitive Decline Among Elderly Patients With Alzheimer’s Disease. Cureus. 2024. DOI: 10.7759/cureus.73390.

07/18/2026

Purpose, connection, and serving others are powerful ways to support brain health—and this morning I had the honor of volunteering with One Generation Away Mobile Food Pantry. It was
One Generation Away is a nonprofit working to eliminate food insecurity by delivering fresh, healthy food directly to individuals and families in need.
If you’re looking for a meaningful way to give back—or know someone who could benefit from their services—we encourage you to learn more about One Generation Away and help spread the word.

07/17/2026

🫐🍓 Small fruits. Big impact.
BIG 6 for Brain Health: Food & Nutrition

Including berries as part of an overall healthy eating pattern is one simple way to support brain health! Research suggests that regularly eating berries—especially blueberries and strawberries—may help support healthy brain aging, memory, and processing speed.

Disclaimer: This post is for educational purposes only and is not intended as medical advice. Always consult your physician or other qualified healthcare provider before making significant changes to your diet.

References:
Devore EE, et al. Dietary intakes of berries and flavonoids in relation to cognitive decline. Annals of Neurology. 2012. DOI: 10.1002/ana.23594
Cheatham CL, et al. Blueberry supplementation improves cognition in older adults with mild cognitive impairment: A randomized controlled trial. Nutrients. 2022. DOI: 10.3390/nu14145340
Bonyadi N, Dolatkhah N, Salekzamani Y, Hashemian M. Effect of berry-based supplements and foods on cognitive function: A systematic review. Scientific Reports. 2022. DOI: 10.1038/s41598-022-07302-4