Nutrition For Brain Health

I gave a talk recently on nutrition for brain health. Here are some key points and more resources for those wanting to dive deeper.

🧠 Focus + Brain Fuel Smoothie

Ingredients (1 serving):

• 1 cup unsweetened plant milk (soy, almond, coconut etc.)
• ½ cup cooked spinach (cooled)
• 1 scoop clean protein powder
• 3–5 g creatine monohydrate
• ½–1 tsp lion’s mane powder
• 1 tsp inulin powder
• 1 tsp MCT oil
• ¼–½ avocado
• ½ tsp spirulina
• ½ cup blueberries
• ½ banana

Optional: ice or cinnamon for taste and blood sugar balancing support 🙂

Why this supports the brain

• Cooked spinach + spirulina → magnesium, folate, chlorophyll for neural support
• Creatine → ATP production for brain energy and mental stamina
• Lion’s mane → supports neuroplasticity and focus
• MCT oil + avocado → stable fuel for neurons, blood sugar balance
• Blueberries → antioxidant protection for brain cells
• Protein + inulin → gut–brain axis support and neurotransmitter building blocks

How to blend

Add liquids first → powders → soft ingredients → blend until smooth.

Gut-friendly tip:
If prone to bloating, start with ½ tsp inulin and ¼ avocado, then increase as tolerated.

Products I am loving right now:

Omega-3 Balance Oil by Zinzino and their at-home omega balance test. Check your omega ratios and determine your overall inflammation, and cellular health! If your cells aren’t structurally healthy, they are less able to absorb all the other supplements you are taking.

BEAM liquid minerals 20% off with code NEUROFIT. Great foundation for restoring minerals, and detoxifying heavy metals.

Magnesium threonate or bisglycinate (crosses Blood-Brain barrier)

Phosphatidylcholine liquid supplement by BodyBio

HoloImmune paraprobiotic for immune balancing within the gut by HealthyGut

Holozyme digestive enzymes by Healthy Gut

Megasporebiotic by Microbiome Labs (ask me how to register as a client)

Squatty Potty stool for supporting the right pooping posture. Game changer.

X39 patch. Longevity biohacking with GHK peptide patch. Photobiomodulation is the future!

Red light therapy. We didn’t dive into this, but it has some powerful properties for reducing inflammation and increasing energy production. Lumebox is a great option.

Vitamin Lab personalized all-in-one vitamin formulations.

Reach out to Heather at neurofitforlife@gmail.com for support and more personalized care in navigating these resources and supplement options. She works with clients to support them in building a nutrition and lifestyle plan to overcome bloating, indigestion, IBS, brain fog, hormone imbalances, and diabetes.

Key Slides

Full presentation available to view here.