Hi Reader,

If you’ve been following along with the Brain Health series this month, thank you.

It means the world to know you’re not just opening these emails, but actually thinking about your long-term brain health.

So this week, I’m sending you something simple but powerful:

Your Brain Health Reset—a 5-part cheat sheet based on everything we covered.

Print it. Bookmark it. Tape it to your fridge. Share it with someone you love.

🧠 The Brain Health Reset:

1. Move Your Body

• Aim for 30 min daily: walking, swimming, stretching—all count.
• Move your body, sharpen your mind.
• Bonus: Get sunshine + fresh air = circadian rhythm + mood boost.

2. Protect Your Sleep

• Shoot for 7–9 hours/night.
• Keep a consistent schedule, even on weekends.
• Use the early sunrise to reset your body clock naturally.

3. Eat Like Your Brain Depends On It

• Focus on greens, berries, healthy fats, nuts, and fish.
• Minimize sugar, processed foods, and heavy alcohol.
• Try wrapping up dinner by 7–8 p.m. when possible.

4. Calm the Chaos

• Chronic stress and distraction drain brainpower.
• Try breathwork, journaling, or even 5-minute breaks without screens.
• Schedule real connection with people who nourish you.

5. Connect—Often and Authentically

• Isolation is toxic to the brain.
• Prioritize friendships, community, conversation, and presence.
• Summer is the perfect excuse to make plans and unplug together.

🎯 Your challenge this week:

Pick one area that needs love, and commit to one upgrade.​
Start where you are. No perfection needed. Just intention.

Brain health is a long game, and you’ve already taken the first few steps.

P.S. If you want more support with your energy, focus, or brain fog, just hit reply. I’d love to help you make a personalized plan that fits your life.

To your focus, clarity, and future,
​

Amy Loden Tiffany, MD

Check out our blog by clicking HERE to learn more on this topic. You can also connect with us in other ways:

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