Eighty percent of your brain gray matter is modifiable by physical activity – 80 percent!  The other large impact to the brain is how we nourish our bodies, so check out the top tips to help nourish your brain to thrive as we age!

🏋🏼‍♀️ Physical Exercise

We need it all - resistance training, high intensity, and steady state cardiovascular.  All of it is important for optimal brain function and each of those methods serves different purposes.

So how do you fit it in?

I recommend:

• 2-4 strength training sessions per week (lifting heavy - not those 3-5# dumbbells only!)
• 1-2 higher intensity workouts (sprints, tabata, etc.)
• Cardiovascular movement x 20-30 minutes per day (walking, light biking, hiking, etc)

🥩 Nourishment

There are two big categories that are important to our brains -

Omega 3's

Olive oil, salmon, grass-fed meat products, avocado, green plants, nuts/seeds (specifically pumpkin seeds, hemp, flaxseeds, and walnuts)

You can also use a high quality fish oil x 1-3g/day of EPA/DHA (I like Metagenics Omegagenics)

Fiber!

I recommend shooting for 30-35g+/day from REAL foods, not from fiber supplements.