Golchi Golden Hour

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

07/10/2026

🧠 BIG 6 for Brain Health – # 2: Food & Nutrition
While different dietary patterns have been studied for brain health, many share the same core principles. Focusing on these shared habits is a great place to start.

Medical Disclaimer: This content is for educational purposes only and is not intended as medical or nutrition advice. Always consult your physician or a registered dietitian before making significant changes to your diet, especially if you have a medical condition or take prescription medications.

References:

Devranis et al., 2023. Mediterranean, Ketogenic or MIND Diet for Cognitive Decline. DOI: 10.3390/life13010173
van Soest et al., 2024. MIND Diet for the Aging Brain. DOI: 10.1016/j.advnut.2024.100184
Radd-Vagenas et al., 2016. Mediterranean Diet, Cognitive Function, and Dementia. DOI: 10.3945/an.116.012138

07/04/2026

06/22/2026

🧠 BIG 6 for Brain Health – Part 2: Physical Activity
Not all exercise challenges the brain in the same way. Walking, strength training, coordination exercise, and mind-body movement each offer unique benefits for cognitive health, mobility, and overall well-being.
Which type of movement is already part of your routine?



Remember: Always check with your healthcare provider before starting a new exercise program.

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:
Walking:
• Erickson et al., 2011. DOI: 10.1073/pnas.1015950108
• Khalil, 2025. DOI: 10.3390/brainsci15010052
Strength Training:
• Smith et al., 2014. DOI: 10.3389/fnagi.2014.00061
• Liu-Ambrose et al., 2010. DOI: 10.1001/archinternmed.2010.494
• Yang et al., 2022. DOI: 10.1186/s12877-022-03510-9
Coordination Exercise:
• Herold et al., 2015. DOI: 10.1186/s40798-015-0016-x
• Wollesen et al., 2020. DOI: 10.1007/s11556-020-00250-5
Mind-Body Exercise:
• Wayne et al., 2014. DOI: 10.1111/jgs.12611
• Field et al., 2010. DOI: 10.1016/j.ctcp.2010.01.001