Happy and Healthy with Amy Lang

Do you ever find yourself asking: Is this brain fog from menopause, normal aging, or the start of something more serious? If so, this episode is for you. With so many of us seeing parents struggle with cognitive decline, these fears are valid. But not all forgetfulness is the same—and in this episode, you'll learn what's normal at midlife and what might signal something deeper.What to Listen For[00:03:00] What's normal forgetfulness in your 50s.[00:04:00] How menopause and hormonal shifts affect your brain's attention and working memory.[00:05:00] Other potential causes of brain fog that you might not have considered—like post-COVID inflammation and thyroid issues.[00:06:00] How memory changes in your 70s and 80s differ from those in midlife.[00:09:00] What's never normal at any age when it comes to memory—clear red flags you should know.[00:11:00] The four stages on the memory loss spectrum—from normal aging to dementia.[00:12:00] The key difference between brain fog and Alzheimer's that many people miss.[00:16:00] Why heart health and metabolic health matter so much for your brain.[00:17:00] How your daily choices have more power over your brain health than your genetics—and what you can start doing today.In this episode, you'll learn how to spot the difference between normal memory issues and signs of cognitive decline—plus why midlife is your window of opportunity to build a healthier brain.

Why do some memories last forever, while others vanish the moment you walk into a room? In this episode, we break down the neuroscience behind memory—how memories are created, stored, and retrieved—plus how menopause, stress, and sleep impact what you remember and forget.What to Listen For:[00:02:10] The 3 essential stages of memory: encoding, consolidation, and retrieval—and how they work[00:03:45] Why multitasking and distraction destroy your ability to remember[00:05:10] How your hippocampus acts like a Lego master when building memories[00:07:00] Why poor sleep can sabotage your brain's ability to store memories[00:08:45] The surprising way every recall changes your memory (hint: it's not a replay)[00:10:00] How estrogen supports your memory (and what happens when it drops)[00:11:10] The four types of memory—and why working memory fails first in menopause[00:13:00] How procedural memory explains why people with Alzheimer's can still play piano[00:14:30] Memory loss red flags: what's normal vs. what's not[00:15:50] What science says you can do right now to support your brain through hormonal changesCognitive decline isn't inevitable. By understanding how your brain stores and retrieves memories—and how menopause can impact each stage—you can take meaningful steps to protect and improve your cognitive health. 

Ever wonder why you can still remember your home phone number from childhood, but forget someone's name seconds after meeting them? That's not memory loss—it's your memory systems doing exactly what they're designed to do. In this episode, I'm breaking down the four main types of memory, how they work, and why understanding them is essential for protecting your brain health, especially during menopause.What to Listen For[00:01:00] Why memory isn't a single process—and what that means for brain fog and forgetfulness[00:02:00] The top 2 myths about memory (and what science says instead)[00:04:00] How forgetting can actually be a healthy brain function[00:05:00] The difference between sensory, working, and long-term memory[00:06:00] What working memory really does—and why yours may feel overloaded lately[00:12:00] What episodic memory is and why it's the first to decline with Alzheimer's[00:15:00] The role of semantic memory in remembering facts and concepts[00:18:00] Procedural memory and why Alzheimer's patients can still play piano[00:22:00] How all your memory systems work together, like a jazz band[00:23:00] The impact of menopause on memory and the role estrogen plays in brain healthWhen you understand how your memory systems function—and how they're affected by things like menopause and stress—you can take meaningful action to support your brain.  

You've cleared the fog… now it's time to find your flow.In this bonus episode of the Brain Fog series, we move past basic fixes and talk strategy: how to upgrade your cognitive performance using the latest in brain science.What to Listen For[00:01:00] Why brain fog isn't a personal failing—and what it's really trying to tell you[00:03:00] How most advice about “focus” gets it wrong (and what works instead)[00:06:00] The Attention Hierarchy: the 4 levels of focus and why they matter[00:10:00] What flow state really is—and how to know if you've been there[00:13:00] The 3 brain regions that must work together for clear thinking[00:17:00] Four hidden enemies of focus you probably haven't considered[00:22:00] Simple daily tactics you can try today to start improving focus[00:25:00] Why decision fatigue is stealing your cognitive energy—and how to stop it[00:26:00] How nutrition, hydration, and sleep directly affect your ability to concentrate[00:29:00] Long-term strategies to train your brain for focus and clarityThis episode goes beyond brain fog and shows you how to rebuild clarity from the inside out. By understanding how your brain works—and what it needs to thrive—you'll be equipped to go from foggy and frustrated to sharp, focused, and fully present. Ready to give your brain a boost? 

Can't get the brain fog to lift? You might be missing a key piece of the puzzle.In this episode, Amy uncovers surprising triggers of brain fog and walks you through evidence-based solutions to sharpen your focus and protect your brain. Listen now for practical tips!What to Listen For[00:01:00] The 3 brain regions affected by brain fog [00:04:00] How indoor air quality and mold exposure might be hijacking your brain function[00:06:30] The surprising connection between noise pollution and accelerated cognitive decline[00:07:00] Why your lighting environment and screen time could be draining your mental energy[00:08:00] "Attention residue": How multitasking fragments your focus and depletes cognitive resources[00:09:00] When brain fog signals something more serious: Neurodegenerative diseases and metabolic disorders[00:13:00] The journaling method: How to track and identify your unique brain fog triggers[00:14:00] Elimination experiments: A systematic approach to testing what's really affecting your cognition[00:17:00] The complete RESTORED protocol: 8 essential pillars for optimizing brain health[00:19:00] The implementation secret: Why starting with just one easy habit is crucial for success[00:24:00] Identity-based habit formation: Shifting from "trying to" to "I am a person who"[00:27:00] Preview of next episode's focus-building techniques and attention trainingResources MentionedDownload the complete RESTORED Protocol Guide: moxie-club.com/restoredWatch Amy's masterclass on brain health through menopause: moxie-club.com/protectBook a personalized brain fog elimination strategy session: moxie-club.com/strategyGet Amy's book "Thoughts are Habits Too" for her framework on lasting habit change: thoughtsarehabitstoo.comBrain fog doesn't have to be your new normal. By systematically addressing the underlying factors and implementing the RESTORED protocol, you can reclaim your mental clarity and experience the joy of a sharp, focused mind again. Subscribe & Review in iTunesIf you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don't want you to miss an episode.  Click here to subscribe on iTunes!Now if you're feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is.Thank you!RESOURCES: Register for the FREE Masterclass: 5 Keys to Protecting Your Brain Health Book a FREE Discovery Call with Amy Lang Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Follow Amy on Instagram @habitwhisperer

Are you finding it harder to focus, constantly forgetting appointments, or struggling to finish your thoughts mid-sentence? You might be experiencing brain fog — and no, it's not just “getting older.” In this episode, Amy breaks down exactly what brain fog is, why it happens, and what your symptoms might be trying to tell you.What to Listen For:[00:00:55] What brain fog actually is (hint: it's not a medical diagnosis)[00:03:10] Three key brain regions affected when you're experiencing brain fog[00:04:00] Common signs like forgetting mid-sentence or rereading text[00:07:55] Four common types of brain fog: post-infection, menopause, stress, ADHD[00:10:30] The surprising impact of caffeine and ultra-processed foods[00:11:45] How estrogen and thyroid changes can disrupt brain function[00:13:30] Long COVID and Lyme-related brain fog: what we know now[00:14:15] Why poor sleep could be clogging your brain's “power wash” cycle[00:17:15] Nutrient deficiencies linked to cognitive decline[00:18:00] Medications that commonly contribute to brain fog (including Benadryl!)Persistent brain fog can feel overwhelming and frustrating, but understanding the root causes is your first step toward clarity. Whether it's hormonal shifts, lifestyle stressors, or medication side effects, there are real, actionable ways to reclaim your mental sharpness. Tune in to part one now, and don't miss part two next week for strategies to clear the fog.Subscribe & Review in iTunesIf you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don't want you to miss an episode.  Click here to subscribe on iTunes!Now if you're feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is.Thank you!RESOURCES: Register for the FREE Masterclass: 5 Keys to Protecting Your Brain Health Book a FREE Discovery Call with Amy Lang Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Follow Amy on Instagram @habitwhisperer

What does it really mean to age well? This week, Amy welcomes back Jay Croft to talk all things optimal aging—from menopause and Alzheimer's prevention to the stories we tell ourselves about getting older. This episode is a must-listen for anyone looking to age on their own terms.What to Listen For[00:01:44] How Jay helps fitness centers connect with the 50+ community through Prime Fit Content[00:02:06] Why menopause is often misunderstood—and what “second spring” could mean for you[00:04:20] The danger of letting the medical system define your experience of aging[00:10:12] How storytelling and language shape our experience of menopause and cognitive health[00:20:45] The lifestyle shifts that can lower your risk of Alzheimer's—and why this is empowering, not overwhelming[00:24:33] Why acceptance—not judgment—is key to optimal aging[00:28:18] The mindset shift from "winding down" to “what's next?”[00:33:11] Debunking the myth that Alzheimer's is purely genetic and unpreventable[00:35:55] Why embracing curiosity can make your next chapter your best one yet[00:37:45] What you do today matters more than any future “fix” when it comes to aging wellAging doesn't have to be about decline—it can be your most vibrant chapter yet. In this episode, Amy and Jay invite you to rewrite the story of your life with curiosity, courage, and intention. Listen now to start aging optimally on your terms.RESOURCES: Register for the FREE Masterclass: 5 Keys to Protecting Your Brain Health Book a FREE Discovery Call with Amy Lang Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Follow Amy on Instagram @habitwhisperer

If you've ever worried about your risk for Alzheimer's, especially with a family history, you're not alone. In this special masterclass replay, Amy walks you through 5 empowering steps to take charge of your brain health, reduce your risk of cognitive decline, and reclaim your clarity, confidence, and energy—starting today.Learn why women are at higher risk for Alzheimer's disease, how estrogen loss affects your brain, and actionable strategies to prevent cognitive decline without relying on medications.What to Listen For:[02:20] Reframing menopause as a time of renewal and your "second spring"[06:08] Understanding Alzheimer's: what it is, its prevalence, and its impact[13:40] Key #1: You have agency - lifestyle factors play a bigger role than genetics for most Alzheimer's cases[19:13] Key #2: Early intervention is everything - Alzheimer's begins 10-30 years before symptoms appear[27:00] Discussion of current treatments and their limitations[31:24] Key #3: It's all connected - how estrogen loss affects multiple brain functions[38:27] Key #4: Focus on what you can control - your daily habits and choices[41:31] The five principles of brain health optimization and the power of deep sleep[48:55] The RESTORED protocol - eight essential protective factors for brain health[55:30] Client success story about transforming sleep quality[57:45] Key #5: Follow a proven method for implementing brain-healthy habits[79:55] Introduction to the Sharp for Life coaching programReady to take control of your brain health? Learn more about Amy's SHARP FOR LIFE coaching program at moxieclub.com/reclaimRESOURCES: Register for the FREE Masterclass: 5 Keys to Protecting Your Brain Health Book a FREE Discovery Call with Amy Lang Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Follow Amy on Instagram @habitwhisperer

If you've noticed subtle changes in your memory or seen them in someone you love, this episode is a must-listen.I'm breaking down the earliest signs of Alzheimer's, what's normal, what's not—and the powerful things you can do today to protect your brain health long before symptoms become severe.

If you're juggling menopause, aging parents, and brain fog, this episode is for you. Today we explore how stimulating the vagus nerve — a key player in your nervous system — can lower inflammation, reduce anxiety, and improve your resilience to Alzheimer's disease. You'll walk away with actionable ways to feel better and think clearer, right now.What to Listen For[01:35] What is the vagus nerve — and no, it's not an anxious gambler

What if your gut held the key to a sharper mind, better mood, and fewer hot flashes?In this episode, Amy explores the powerful gut-brain connection and how your microbiome could be influencing everything from your memory to your menopausal symptoms. You'll discover why your gut is more than just a digestion machine—and what you can do to nourish it and your brain.What to Listen For [00:01:00] What is the gut-brain axis? – Understand how your gut and brain talk to each other constantly.[00:02:00] Vagus nerve explained – Why it's the “superhighway” between your brain and your belly.[00:03:00] How deep breathing can soothe your gut and brain – Simple strategies for daily calm.[00:04:00] Why 70-80% of your immune system lives in your gut – And how that impacts your brain health.[00:05:00] Gut bacteria make serotonin – The “happy chemical” mostly comes from your gut, not your brain.[00:06:00] The role of butyrate and SCFAs – Why these gut-made compounds are critical for brain protection.[00:08:00] Dr. Perlmutter vs. Dr. B: Two different dietary approaches to brain health – Low-carb vs. fiber-rich.[00:10:00] Why variety in plant foods matters – How 30+ plant types a week can transform your microbiome.[00:13:00] Is Zoe testing worth it? – Personalized gut and glucose testing may help you figure out what actually works for your body.[00:16:00] Understanding the 3 stages of Alzheimer's – Amy shares insights from Dr. Rudy Tanzi and the critical role of inflammation.The gut-brain connection is more than just a trendy topic—it's a vital component in preventing Alzheimer's and improving menopause symptoms like brain fog and mood swings. By nourishing your gut, you're also feeding your brain. Whether you lean more toward a ketogenic or plant-based diet, the key is reducing inflammation and finding what works best for you.Be sure to tune in, subscribe to the podcast, and explore your own personalized path to brain health.RESOURCES: Book a FREE Discovery Call with Amy Lang Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Follow Amy on Instagram @habitwhisperer

Feel like you don't have time to take care of your brain?I got you. In today's episode, I walk you through 7 science-backed microhabits you can do in under three minutes to nourish your brain, lower stress, and support long-term cognitive health. These tiny shifts are perfect for busy women juggling careers, caregiving, and menopause.What to Listen For:[02:00] Your brain's 3 main priorities—and how they shape your habits[03:30] How common biases (like confirmation bias) keep us stuck[06:00] Microhabit #1: Morning Boost—how a single sentence can shift your entire day[08:00] Microhabit #2: The Gratitude Trio—how to rewire your brain for optimism[10:30] Microhabit #3: Hydration Bells—tie water intake to text messages[12:00] Microhabit #4: 2-Minute Mindfulness and how it resets your nervous system[15:00] Microhabit #5: The Reading Snack to build cognitive reserve[16:30] Microhabit #6: Brain-Body Decision Check—how to pause and make mindful choices[18:00] Microhabit #7: The TLC Practice from Thoughts Are Habits Too[22:00] The 4-step reframing method to interrupt negative self-talk and build new neural pathwaysEvery one of these microhabits was designed with your brain—and your busy life—in mind. In less than 3 minutes a day, you can lay the foundation for cognitive health, more energy, and a greater sense of well-being.

Think Alzheimer's is a disease of old age?The science tells a different story. Research now shows the disease process begins silently 20-30 years before the first symptom—which means your 40s and 50s are your critical window for action, especially for women. In today's final episode of our prevention series, I share the most powerful, evidence-backed lifestyle strategies that can dramatically reduce your risk, and introduce my RESTORED Protocol: a comprehensive framework designed to help you protect your most precious asset—your brain. This isn't just about prevention; it's about creating a brain that's resistant to damage, capable of repair, and constantly regenerating new connections.What to Listen For [00:01:00] Why early lifestyle interventions matter just as much as early detection[00:03:00] The biggest mistake we make when it comes to Alzheimer's[00:05:00] What the latest science reveals about when Alzheimer's begins[00:06:00] How 98–99% of genetic risk can be offset by lifestyle (yes, really!)[00:09:00] The power of the FINGER study—and why multifaceted prevention is key[00:13:00] 14 modifiable risk factors identified in the 2024 Lancet Commission[00:14:00] The RESTORED Protocol: what it is and how it creates a ripple effect of health[00:17:00] From brain fog to blood sugar: how brain health connects to everything[00:18:00] Why motivation isn't enough—and how the Joyful Choices framework makes habits stick[00:21:00] Overlooked risks: hearing loss, air pollution, brain injury, and moreAlzheimer's is not inevitable for those unlucky individuals who inherited certain genes, and it doesn't have to be your future. By starting early, addressing modifiable risk factors, and using tools like the RESTORED Protocol and Joyful Choices framework, you can take back control. You are not powerless—you are powerful. Listen to the full episode now to learn how to build a brain that is resilient, responsive, and ready to thrive.To sign up for the Priority List for Sharp For Life, go to moxie-club.com/sharp➡️ Don't forget to subscribe to the show, share this episode with a friend, and sign up for my newsletter for weekly brain-health insights.RESOURCES: Book a FREE Discovery Call with Amy Lang Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Follow Amy on Instagram @habitwhisperer

This episode is for every woman who has watched a loved one battle Alzheimer's and wondered, "Is there anything I can do to prevent this?" The answer is yes.In part three of our four-part series on Alzheimer's prevention, we explore the latest pharmaceutical breakthroughs, the three-phase model of Alzheimer's progression, and why early intervention is everything.Tune in to discover what treatments are available, what's in the research pipeline, and how to evaluate options for yourself or a loved one.What to Listen For:[02:00] – The difference between treating Alzheimer's symptoms vs. modifying the disease itself[04:30] – The 3-phase model of Alzheimer's progression and why it matters for treatment[07:00] – The crucial difference between early-onset and late-onset Alzheimer's[10:45] – Dr. Rudy Tanzi's “sink metaphor” for how Alzheimer's develops in the brain[13:00] – The first-ever fully FDA-approved drugs to slow cognitive decline[15:30] – Who qualifies for these new Alzheimer's drugs—and who doesn't[17:00] – The serious risks and side effects of monoclonal antibody treatments[20:15] – Why these drugs only work in the early stages of Alzheimer's[22:00] – The staggering cost of new treatments and what insurance may (or may not) cover[25:00] – The future of Alzheimer's treatment: What's in the research pipeline right nowEarly is everything. This episode has covered the latest in Alzheimer's treatments, but the most important takeaway is that early intervention gives you the most options. Whether through lifestyle changes, early screenings, or new pharmaceutical breakthroughs, there are steps you can take today to protect your brain health.If this episode resonated with you, be sure to subscribe to Happy and Healthy with Amy Lang, and check out the links below for more resources!From The EpisodeEpisode 274: The Latest Alzheimer's Treatments (2025 Update)RESOURCES: Book a FREE Discovery Call with Amy Lang Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Follow Amy on Instagram @habitwhisperer

Imagine being able to detect Alzheimer's disease 10-30 years before the first symptoms appear—when interventions could potentially prevent cognitive decline entirely.In this second episode of our four-part series on Alzheimer's prevention, I explore the revolutionary blood biomarker tests that are changing our approach to brain health. Learn how these simple blood tests can detect Alzheimer's-related changes with 90% accuracy, why they're not yet widely available despite their promise, and what this means for your prevention strategy.What to Listen For[01:00] The three phases of Alzheimer's disease and why early detection is critical.[02:30] How amyloid plaque accumulation starts 10-30 years before symptoms appear.[04:15] The role of tau tangles and neuroinflammation in Alzheimer's progression.[07:00] The cancer staging analogy: why we're currently waiting until the equivalent of "stage 3" to diagnose Alzheimer's [08:30] How new blood biomarker tests detect Alzheimer's in its “stage 0 or 1.”[10:45] The surprising role of amyloid beta—why it's not all bad.[12:00] The critical tipping point in amyloid accumulation—why timing matters.[14:15] Alternative pathways to Alzheimer's: traumatic brain injuries, infections, vascular issues and metabolic dysfunction.[18:30] The connection between sleep and amyloid clearance—why quality sleep is essential for brain health.[21:00] Why blood biomarker tests are a game changer compared to PET scans and spinal taps.[24:00] Four key biomarkers these tests measure: amyloid beta, tau proteins, neurofilament light chain, and inflammatory markers [28:00] Why these tests cost $1,500 and aren't covered by insurance despite their potential [31:00] Three practical steps you can take now if you're concerned about your risk While our healthcare system is still catching up to the revolutionary potential of blood biomarker tests for Alzheimer's detection, these tests represent an unprecedented opportunity to identify the disease in its earliest stages.Even with current limitations in accessibility, knowing your risk factors empowers you to take preventive action decades before symptoms might appear. Stay tuned for our next episode, where we'll explore pharmaceutical interventions that could change the course of Alzheimer's treatment.If you found this episode valuable, be sure to subscribe, share it with a friend, and check out last week's episode on early prediction and genetics to build a full understanding of Alzheimer's prevention.RESOURCES: Book a FREE Discovery Call with Amy Lang Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Follow Amy on Instagram @habitwhisperer

Alzheimer's disease begins 10 to 30 years before symptoms appear—which means there's a massive window for prevention if you know your risk factors.In this first episode of our four-part series on Alzheimer's prevention, Amy shares why "early is everything" when it comes to protecting your brain health, especially for women navigating midlife. Discover how genetic testing can help predict your risk and why our current healthcare system's approach to Alzheimer's is fundamentally backward.What to Listen For: (10 different points)[00:00:00] Why Amy's personal experience with her mother's Alzheimer's diagnosis in 2016 drove her to research prevention.[00:03:00] The three tiers of prevention in healthcare: primary, secondary, and tertiary—and why Alzheimer's care is fundamentally backwards.[00:07:00] The shocking reality: by the time Alzheimer's symptoms appear, 20% of the hippocampus is already damaged.[00:10:00] How insurance companies limit early testing and what you can do about it.[00:13:00] Understanding preclinical vs. clinical Alzheimer's and why the preclinical phase offers a huge window for intervention.[00:15:00] The three-phase model of Alzheimer's: amyloid plaques, tau tangles, and neuroinflammation—explained.[00:19:00] Why 50 million Americans could already have preclinical Alzheimer's without knowing it.[00:21:00] Genetic factors like APOE4 and their impact on your risk of developing Alzheimer's.[00:24:00] Blood biomarkers for detection: what they reveal and why they're underused.[00:25:00] Why lifestyle changes are just as actionable as new drugs for Alzheimer's prevention.By understanding your genetic risks, you can take meaningful action long before symptoms appear. Tune in to learn more about how to protect your brain health.Don't forget to subscribe for the rest of this series!RESOURCES: Book a FREE Discovery Call with Amy Lang Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Follow Amy on Instagram @habitwhisperer

Are you feeling exhausted, stuck, or struggling with chronic stress?In this episode, I sit down with Tai Chi and Qi Gong master healer Sandra Tjoa to explore how these ancient practices can help restore energy, improve mental clarity, and promote deep healing.Sandra shares her personal journey—how she recovered from the grief of a child's death with the life-changing power of Qi Gong and Tai Chi.We dive into the science behind energy flow, how stuck emotions impact health, and why this could be the missing link in your wellness routine.What to Listen For[02:11] Sandra's journey to becoming a Tai Chi and Qi Gong master healer [04:33] The emotional trauma that led Sandra to finally explore Qi Gong—and why it was exactly what she needed[09:13] Signs of "stuck energy" in your body[12:25] Why Western medicine often misses the root cause of chronic issues.[14:53] How clearing stuck energy can enhance the effectiveness of other health interventions, including therapy and medications.[17:09] A science-backed explanation of how emotions and energy impact the body's physiology.[19:06] The difference between emotions guiding us versus controlling us.[20:36] Qi Gong vs. Tai Chi—what's the difference, and which one should you try?[27:45] Practical ways to incorporate energy work into your daily life.[32:31] Two simple practices to start with: feeling the ground and unlocking your knees [35:51] The connection between emotions and specific organs in Traditional Chinese Medicine [38:37] Getting started with just one minute of practice per day [40:20] Available free resources including YouTube videos and workshops ConclusionTai Chi and Qi Gong are powerful tools for self-healing, emotional regulation, and energy restoration. If you've been feeling stuck, drained, or overwhelmed, this episode is for you. Start small—even just a few minutes a day can make a profound difference. If this conversation resonated with you, subscribe to the podcast and leave a review!From The EpisodeSandra's website:  qi-taichi.ca Sandra's YouTube channel: https://www.youtube.com/@qi-taichiFree Workshop: Three Simple Steps to Releasing Stuck EnergyRESOURCES: Book a FREE Discovery Call with Amy Lang Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Follow Amy on Instagram @habitwhisperer

Think of your genes like a house full of light switches - while you can't change the wiring, your daily choices control which switches are on or off. This fascinating field of epigenetics shows us that genes aren't destiny, even with Alzheimer's.In this final episode of our three-part series, we explore groundbreaking research showing that nearly half of all dementia cases could be prevented through lifestyle changes.I'll share the 14 modifiable risk factors identified by the Lancet Commission and break down 5 key principles for optimizing your brain health that combine the best of Western and Eastern medicine.Note: Alzheimer's prevention isn't just about avoiding disease—it's about boosting your brain power for peak performance today and for years to come. By making small changes now, you can increase your cognitive function, protect your brain health, and keep your mind sharp.What to Listen For:[02:18] - The difference between true prevention and symptom management[05:48] - How epigenetics proves that your genes don't determine your fate[06:44] - The 14 risk factors for dementia—how many can you modify?[09:11] - The surprising connection between cholesterol, statins, and insulin resistance[10:59] - The impact of estrogen loss on women's brain health[13:40] - How lifestyle changes can increase cognitive function by up to 150%[14:38] - Why your brain's energy metabolism is the key to preventing Alzheimer's[16:54] - Why treating symptoms isn't enough—we need to go upstream[17:45] - The “use it or lose it” principle and why cognitive stimulation matters[19:42] - The work of top brain health pioneers, including Dale Bredesen and Dr. Daniel AmenWhether you have a family history of Alzheimer's or simply want to stay sharp as you age, you'll discover practical strategies you can start using today to protect your brain for decades to come.Your next steps: ✔️ Listen to the full episode to learn about the 5 key principles for brain health.✔️ Subscribe to the podcast so you never miss an episode.✔️ Share this episode with a friend or family member who wants to stay sharp!RESOURCES: Book a FREE Discovery Call with Amy Lang Sign up for Mini-Intensive: Create Your Roadmap (90 minutes) Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Are new Alzheimer's treatments finally offering hope? In this episode, we're diving into the latest breakthroughs in Alzheimer's treatment—what's been approved, what's in the pipeline, and what these medications can and cannot do. If you or a loved one are concerned about cognitive decline, this is an episode you don't want to miss!What to Listen For[02:28] – Why Alzheimer's research has been so challenging—did you know a major 2006 study was exposed as fraudulent?[03:59] – The amyloid plaque controversy—why has it dominated research for so long?[05:45] – Three alternative Alzheimer's theories that could reshape treatment: the Tau Hypothesis, Inflammation Hypothesis, and Environmental Toxicity Hypothesis.[09:04] – Why drug development takes so long—did you know it can take up to 30 years from research to standard treatment?[13:28] – The hard truth: We still have no cure, and no medication reverses Alzheimer's symptoms. So what do current drugs actually do?[14:08] – The most commonly prescribed Alzheimer's drugs—what they target and how they work.[16:05] – The new FDA-approved drugs Leqembi and Casenla—how they work, their risks, and why they're so expensive.[18:20] – The serious risks of new Alzheimer's treatments—brain swelling, bleeding, and the need for regular IV infusions.[20:30] – Why weight-loss drugs like Ozempic and Wegovy are now being studied for Alzheimer's prevention.[25:00] – The importance of early detection—why treatments work best when started as early as possible.While we don't yet have a cure for Alzheimer's, the latest treatments offer new possibilities for slowing cognitive decline. But with high costs, serious risks, and the need for early detection, it's crucial to stay informed. If you or a loved one are at risk, talk to your doctor about the latest research and what steps you can take today.Enjoyed this episode? Don't forget to subscribe, leave a review, and share this with someone who could benefit from the latest Alzheimer's research!RESOURCES: Book a FREE Discovery Call with Amy Lang Sign up for Mini-Intensive: Create Your Roadmap (90 minutes) Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Alzheimer's disease begins decades before memory loss becomes obvious.In this deeply personal and informative episode, I share the subtle early signs I first noticed in my mom, helping you distinguish between normal aging and potential cognitive decline.Drawing from both my personal experience as a caregiver and the latest research, I walk you through groundbreaking developments in early detection methods, including new blood tests and genetic markers that could revolutionize how we diagnose Alzheimer's.What to Listen ForThe first symptoms of Alzheimer's I noticed in my mom (04:37)The difference between normal forgetfulness and Alzheimer's-related memory loss (05:52)Why frequently forgetting important items (like a purse) could be a red flag (07:16)The key cognitive changes to look for beyond memory problems (08:49)The standard medical tests used to diagnose Alzheimer's (10:07)How functional and integrative medicine approaches cognitive decline differently (11:13)Cutting-edge blood tests that may soon make early detection easier (12:17)The role of genetics in Alzheimer's risk—and why it's not your destiny (13:46)What Chris Hemsworth's genetic test revealed about his Alzheimer's risk (14:25)The biggest takeaway if you're concerned about brain health (16:18)Alzheimer's is a progressive disease, but early detection can make all the difference. The research is clear: understanding the early signs and getting proactive about brain health gives you more options. If this episode resonated with you, be sure to tune in next week when I'll be covering the latest treatment developments.And if you're ready to take action now, I invite you to join my Mini-Intensive on Brain Health & Alzheimer's Prevention. This is a one-on-one, 90-minute deep dive where we'll review your personal risk factors, create a tailored plan, and help you start making the right changes today. Spots are limited, so book your session now! And don't forget to subscribe to the podcast so you don't miss a single episode!

Think of managing stress like having a toolbox - you wouldn't use a hammer for every home repair, just like you can't use the same technique for every stressful situation.When your body's stress response is constantly "on," it's like running your engine in the red zone - eventually, something's going to break down. But here's the good news: not all stress is harmful. The right kind, in the right amount, can actually make you stronger and more resilient.In this episode, we're building your personalized stress toolkit, filled with science-backed strategies for different types of stress. Whether you're dealing with racing thoughts, tense muscles, or mental fog, you'll learn exactly which tool to reach for and how to use it effectively. Get ready to transform from feeling overwhelmed to feeling empowered with practical techniques you can start using today.What to Listen For:

Stress isn't the enemy—it's how we handle it that matters.Join Amy Lang as she explores the science of stress, breaking down how to recognize your body's signals and build resilience.We'll also discuss the difference between helpful and harmful stress, why recovery is essential, and practical tools for navigating life's challenges.Learn the secrets of balancing stress with recovery to unlock resilience and improve your health.What to Listen For[00:03:10] The surprising role stress plays in showing what matters to you.[00:04:23] Why stress needs both activation and recovery periods.[00:06:17] The science behind your stress response and the release of cortisol and adrenaline.[00:07:14] Understanding “eustress” (good stress) versus “distress” (harmful stress).[00:09:44] How your thoughts determine your stress experience.[00:12:30] Why chronic stress sabotages weight loss efforts.[00:14:47] Early warning signs of stress in your body—and how to recognize them.[00:17:03] A step-by-step guide to the body scan pause for immediate stress relief.[00:20:04] How diaphragmatic breathing activates your relaxation response.[00:21:18] Why balancing stress and recovery is essential for growth and resilience.Stress is unavoidable, but understanding it can transform your health and happiness. By recognizing your body's signals and prioritizing recovery, you can work with stress rather than against it. Ready to dive deeper into mastering stress? Subscribe, share this episode, and stay tuned for next week's tips on advanced stress management techniques.RESOURCES: Book a FREE Discovery Call with Amy Lang Sign up for Mini-Intensive: Create Your Roadmap (90 minutes) Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Can't sleep? You're not alone. The harder we chase sleep, the more elusive it becomes. But here's the good news—you can set the stage for restful nights In this episode, join Amy Lang as she unpacks why focusing on outcomes like "I just want to sleep" doesn't work and shares actionable tips to create the optimal conditions for better rest.What to Listen For:[00:01:19] Why focusing on outcomes like sleep often leads to frustration.[00:02:58] The connection between sleep and metabolic health.[00:16:02] How lack of sleep affects hormones like leptin and ghrelin, leading to weight gain and cravings.[00:18:19] The role of deep sleep in clearing out harmful proteins linked to Alzheimer's disease.[00:19:46] How technology, like blue light from screens, disrupts your natural sleep rhythms.[00:14:14] Why seniors don't need less sleep but may struggle to get enough.[00:14:14] Surprising stats about sleep deprivation in the U.S. and its consequences.[00:20:35] Actionable tips for creating sleep-friendly conditions in your bedroom.[00:21:22] The impact of caffeine, alcohol, and stress on your sleep quality.[00:09:47] How focusing on the process (not the outcome) can transform your health and well-being.Sleep is one of the most important pillars of health, and chasing it only makes it more elusive. Instead, focus on creating conditions that promote rest—like minimizing screen time, dimming lights in the evening, and managing your stress.Don't forget to subscribe, leave a review, and share this episode with friends and family members you think might benefit.RESOURCES: Book a FREE Discovery Call with Amy Lang Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Are your goals setting you up for failure?Join Amy as she reveals the top three goal-setting pitfalls that could derail your progress, and what to do instead.What to Listen For:[00:01:50] Why obesity is a significant risk factor for Alzheimer's disease.[00:03:44] How Amy's personal journey shaped her understanding of goal-setting and self-worth.[00:05:43] Why your internal "why" is the key to lasting motivation and sustainable goals.[00:07:30] The impact of diet culture on goal-setting and brain health.[00:09:08] Why focusing solely on outcomes (like weight loss) leads to frustration and failure.[00:10:38] How shifting to process-based goals empowers sustainable change.[00:12:08] The neuroscience behind why restricting foods makes them harder to resist.[00:12:43] Why trying to change everything at once (a.k.a. “boiling the ocean”) sets you up to fail.[00:13:48] The surprising ways small habits, like drinking water or mindful movement, transform your health.[00:14:32] How aligning goals with brain health boosts long-term success.[00:15:27] The role of supportive relationships in achieving your goals.From uncovering your true “why” to focusing on small, sustainable changes, this is the ultimate guide to creating a lifestyle to support your health and wellbeing—you and your brain—deserve it! RESOURCES: Book a FREE Discovery Call with Amy Lang Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Ready to make this year your best yet? It starts with prioritizing your brain health.In today's episode, Amy Lang helps you hit reset and start fresh, and she's revealing the 3 keys to lasting change. Learn how to approach weight loss with love and compassion, break free from the diet culture cycle, and build habits that will make 2025 your healthiest and happiest year yet.What to Listen For:[00:02:00] Why you want brain health to be your top priority this year.[00:03:54] How diet culture's focus on external factors sabotages sustainable change.[00:06:03] The importance of shifting from external rules to internal cues.[00:07:39] What “embracing your moxie” means and how to do it.[00:09:25] How to identify your “compelling why” for personal growth.[00:11:27] The 3 keys to lasting change.[00:12:53] Why self-love and acceptance are essential for transformation.[00:14:56] How to use visualization to imagine and create the future version of yourself.[00:18:43] Tips for celebrating small wins and creating momentum.[00:20:26] Free tools and resources to help you get started today.By focusing on brain health, internal motivation, and sustainable habits, you can make meaningful, lasting changes. Commit to loving yourself enough to care for your health and happiness. and start your transformation today.Your best year yet starts now.  Tune in, subscribe to the show, and let's make it happen together.RESOURCES: Book a FREE Discovery Call with Amy Lang Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Want to lower your risk for Alzheimer's? It's all connected—sleep, stress, exercise, and more. As we reflect on the year, Amy takes a heartfelt look at her journey toward Alzheimer's prevention and brain health.From her mother's powerful recovery moment to the Lancet Commission Report's 14 modifiable dementia risk factors, discover how everything—from hydration to social connections—is interconnected.This episode will leave you inspired to prioritize your well-being and make meaningful changes for the new year.What to Listen For[1:45] The pivotal moment that inspired Amy's focus on brain health.[6:00] How hydration played a surprising role in improving her mom's cognitive function.[8:30] The Lancet Commission's 14 modifiable risk factors for dementia.[10:00] The undeniable link between cardiovascular and metabolic health and Alzheimer's risk.[11:30] How chronic stress and poor sleep impact cognitive health.[12:15] Why mineral water might be better for hydration and brain health.[15:00] Exercise recommendations to boost both physical and cognitive health.[17:00] How social connections and mental stimulation act as protective factors.[18:45] The importance of reducing environmental toxins for brain health.[20:00] Practical tips to start incorporating these habits into your daily life.Important LinksLancet Commission's Report (July 2024) on dementia risk factorsLiquid I.V. Hydration PowderDr. Lisa Mosconi's book, Brain FoodCenter for Brain Health in Dallas, TXListen to this powerful episode today.RESOURCES: Book a FREE Discovery Call with Amy Lang Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Ready to make your new year's resolution stick?In this episode, Sharon Watts, a former corporate leader turned life coach, shares her powerful goal-setting framework to help you uncover what truly matters and design a life that reflects your deepest aspirations.What to Listen For:The surprising power of a single positive thought in transforming stress into confidenceWhy traditional work-life balance might be a myth—and how to create work-life harmony insteadThe three essential questions Sharon uses to guide clients to clarityThe secret to moving from scarcity to abundance thinking when facing challengesPractical steps for making meaningful changes that stick, starting todaySharon brings wisdom and actionable strategies to help you set and achieve goals that truly matter. Ready to unlock your potential? Tune in to this episode and start creating a life that feels aligned and fulfilling.From This Episode:Sharon Watts' website: Bloomin' BravelyDreamer's Playbook: The Ultimate Blueprint to Create a Career and Life You LoveRESOURCES: Book a FREE Discovery Call with Amy Lang Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

How do you create meaningful change in a system set up to make unhealthy choices easy?In this final episode of the Culture for Sale series, Amy Lang reveals the power of microcultures to insulate you from unhealthy influences and help you create a life that reflects your values, prioritize prevention, and build habits that stick.What to Listen ForA recap of the Culture for Sale series and the macro forces shaping our health habits.The role of microcultures in supporting healthier, value-driven lifestyles.Three steps to create a microculture that supports your goals and values.Why integrative medicine offers a hopeful vision for the future of healthcare.An invitation to work with Amy to create lasting change in the new year.Small, intentional steps create lasting change, and microcultures provide the accountability, connection, and encouragement to make it possible. Listen now to discover how microcultures can help you thrive, and take advantage of Amy's free discovery call to explore the best way forward for you.RESOURCES: Book a FREE Discovery Call with Amy Lang Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

In this episode, we're exploring the relationship between healthcare, profit, and prevention.Find out how Western and Eastern medicine approach prevention differently, why our healthcare system prioritizes managing symptoms over preventing disease, and how we can shift the focus away from disease management and toward deep health.What to Listen ForA breakdown of Western medicine's strengths and weaknessesThe three levels of prevention in Western medicineWhy Eastern medicine excels at prevention and its focus on balanceHow profit motives shape the three levels of prevention.Practical steps you can take to prioritize prevention in your own life.While no system is perfect, integrating the best of Western and Eastern medicine can empower us as individuals to take charge of our health. Tune in to discover what prevention strategies can work for you.Listen to the full episode now, and don't forget to subscribe to Happy and Healthy with Amy Lang for more empowering content.RESOURCES: Book a FREE Discovery Call with Amy Lang Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Is the healthcare system designed to keep you dependent rather than empowered? In this episode, we're pulling back the curtain on Big Pharma's influence on healthcare and how it impacts our choices. Discover why our healthcare system prioritizes symptom management ("a pill for every ill")over prevention and how we, as patients, can regain control of our health.What to Listen For:How antibiotics and vaccines shaped modern medicineThe strengths and limitations of evidence-based medicine Why Western medicine often prioritizes symptom management over addressing root causes.The role of direct-to-consumer pharmaceutical advertising in the U.S.How cultural conditioning affects our health decisions and habits.Our current healthcare delivery system focuses on quick fixes, leaving the root cause untouched, which perpetuates a cycle of dependency on medications. By understanding the systemic pressures at play, you can take empowered steps to prioritize prevention and your long-term health.RESOURCES: Book a FREE Discovery Call with Amy Lang Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Are our modern conveniences fueling a health crisis?In this episode of the Happy and Healthy with Amy podcast, we delve into the rise of obesity and chronic disease, breaking down how fast food, ultra-processed foods, and our healthcare system have created a perfect storm for poor health.Learn what you can do to protect yourself and your family.What to Listen For:How fast food culture has reshaped portion sizes and our perception of “normal” eatingThe role of ultra-processed foods in creating addictive eating habitsWhy the food industry resists acknowledging the dangers of ultra-processed productsHow big pharma's “pill for every ill” approach overlooks root causes of chronic diseasesThe alarming connections between obesity, type 2 diabetes, and cognitive declineTips for making healthier food choices, even in a fast-paced worldWhat “mindful eating” really means and how it can transform your healthThe connection between the 2025 Dietary Guidelines and the food industry's lobbying efforts (see NY Times article)Anti-inflammatory foods that support both metabolic and brain healthWhy addressing modifiable risk factors can prevent nearly half of dementia casesThe value our macroculture places on convenience and fast food is driving a health crisis—but there is hope.By making mindful food choices, prioritizing minimally processed meals, and advocating for holistic approaches to health, you can reclaim your metabolic and brain health. Ready to take the first step?Book a discovery call with Amy and start building lifestyle habits that to optimize your brain and metabolic health.RESOURCES: Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

This week, we dive into the third installment of the Culture for Sale series, unpacking how brands use psychological tactics—especially fear—to shape consumer behavior.Episode Highlights:Understanding FUD: Learn about "Fear, Uncertainty, and Doubt," a potent marketing tool that capitalizes on our natural aversion to negative outcomes.The Four Psychological Strategies Brands Use:Pain Avoidance vs. Pleasure Seeking: Examples include McDonald's promise of convenience and luxury products offering comfort.Negativity Bias: How brands exploit our tendency to focus on threats, such as cleaning products targeting germ fears.Instant Gratification: The allure of quick fixes, from Amazon Prime's rapid shipping to pharmaceutical ads offering immediate relief.Need for Belonging: How brands like Apple and Costco create communities to drive loyalty.Practical Takeaways: Tips to resist marketing influence, including asking yourself key questions before making purchases.Empowerment Through Awareness: Discover how recognizing these tactics can help you regain control of your choices.Additional Resources:Related Episodes: Be sure to check out Parts 1 and 2 for a comprehensive understanding of macro culture and its effects on behavior.Next Week's Episode: The series continues with an exploration of how Big Food and Big Pharma reinforce quick fixes and the broader implications on health.RESOURCES: Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

In Part 2 of our "Culture for Sale" series, we're exploring how major brands have significantly shaped our values and, subsequently, our habits.By examining the influence of big brands like McDonald's, Walmart, Costco, Procter & Gamble, and Amazon, we explore how these mega-brands have redefined convenience, affordability, and consumption in modern American life.In This Episode:Macro Culture vs. Personal Control: Amy discusses the influence of large corporations, explaining how mega-brands like McDonald's, Walmart, Costco, and Amazon have transformed American values. This isn't about placing blame but about becoming aware of the cultural influences on our choices.History of Brand Influence: From McDonald's fast-food revolution to Amazon's delivery convenience, Amy unpacks the ways these brands have changed our expectations around speed, cost, and convenience in our lives.Impact on Daily Habits: Amy explains how these corporate values can affect our habits, often turning us away from health-conscious choices. Fast food and low-cost retail have redefined convenience and affordability, but at the expense of mindful, quality-driven decisions.Reclaiming Personal Power: Amy asks listeners to reflect on their own values and whether their purchasing choices truly align with them. She offers encouragement to foster a "micro culture" that supports health and well-being, instead of defaulting to the convenience-driven habits promoted by major brands.Next Episode Preview: How brands use psychology and fear to create consumer loyalty. Amy will explore how understanding these tactics can help us break free from unwanted habits and feel more empowered.RESOURCES: Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Have you ever considered how brands like McDonald's, Walmart, and Amazon shape the way we live, eat, and even think?In this eye-opening episode, we're going on an adventure into the world of "macroculture" to explore how these megabrands influence American values, behaviors, and lifestyles.From the shift in dining culture - thanks to fast food - to the values of convenience and affordability embedded in American culture, this episode raises questions about how our everyday choices are not only impacting our health, but our happiness, too.What to Listen ForWhat is "macro culture," and why does it matter?How fast-food pioneers like McDonald's changed dining from a special event to an everyday convenience.The shift from quality and experience to speed and convenience in dining.Why America's obsession with "supersized" portions might be hurting our health.How megabrands reinforce values like speed, predictability, and affordability.The role of big-box retailers like Walmart and Amazon in shaping our consumption patterns.How "macro culture" is embedded so deeply that we rarely question it.Why these cultural norms might be at odds with our well-being and personal values.The impact of marketing and consumer habits on our daily choices.Amy's tips on how to make more intentional choices to support a healthy, happy life.Megabrands have played a significant role in shaping American culture by embedding values of convenience, speed, and affordability into everyday life. But are these values really serving our best interests? Tune in as Amy Lang helps us question our everyday habits and explore ways to make more intentional choices.RESOURCES: Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Did you know that some people can have signs of Alzheimer's but show no cognitive decline? The secret lies in something called "cognitive reserve."In this episode, Amy breaks down the four essential components of cognitive reserve, why it's a critical part of Alzheimer's prevention, and how women, especially those over 45, can take steps to build a resilient and adaptable brain.What to Listen For:The definition of cognitive reserve and why it's crucial for brain health.How brain size and neuron count contribute to brain reserve.The difference between brain reserve, resilience, maintenance, and compensation.Why some people with signs of Alzheimer's don't show symptoms thanks to cognitive reserve.The impact of lifestyle choices on your cognitive health, even if you carry Alzheimer's risk genes.Four components of cognitive reserve: Brain reserve, maintenance, resilience, and compensation.The role of brain maintenance activities like glucose metabolism and waste removal.How white matter and gray matter function differently in brain processing.The 14 modifiable risk factors for dementia according to the latest research.Practical tips for enhancing your cognitive reserve and supporting long-term brain health.Cognitive reserve could be your brain's best line of defense against Alzheimer's. By understanding and nurturing the four key components—brain reserve, maintenance, resilience, and compensation—you can help your brain adapt to challenges and stay sharp, no matter what comes your way. Make proactive choices today that will pay off in the long run. Tune in, take action, and don't forget to subscribe so you don't miss future episodes packed with more insights on maintaining your health and happiness.Sources Referenced In This Episode::The Lancet Commission on Dementia Prevention, Intervention, and CareThe Alzheimer's Solution on Amazon by Drs. Dean and Ayesha SherzaiStudy by Dr. Lindsay Farrer on APOE-4 Gene and Alzheimer's Risk (1997): Impact of APOE-4 on Alzheimer's RiskResearch by Dr. Yaakov Stern on Cognitive Reserve: Cognitive Reserve - Dr. Yaakov SternNun Study by Dr. David Snowden: The Nun StudyRESOURCES: Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

In this episode, we're exploring the various ways stress affects your brain, both positively and negatively.We'll discuss the key differences between eustress (the beneficial kind) and distress (the harmful kind), and reveal practical strategies to manage chronic stress for better cognitive health.Whether you're dealing with daily pressures or long-term stress, this episode will arm you with knowledge to protect your brain and help you build resilience.What to Listen For:The key differences between eustress (positive stress) and distress (chronic stress).How chronic stress leads to memory loss, emotional difficulties, and increased Alzheimer's risk.The role of cortisol and the HPA axis in stress responses and brain health.How eustress boosts cognitive function, memory, and neuroplasticity.The dangers of prolonged cortisol exposure on brain structures like the hippocampus and amygdala.A study from Frontiers in Behavioral Neuroscience showing how moderate stress improves learning and memory.How chronic stress can trigger brain inflammation and accelerate cognitive decline.Practical strategies for reducing chronic stress: mindfulness meditation, social connections, and reframing stress as a positive force.The effects of chronic stress on the amygdala, prefrontal cortex, and hippocampus.Three actionable tips to protect your brain from the long-term effects of stress.Research Studies Referenced:McEwen BS (2007). "Physiology and neurobiology of stress and adaptation: central role of the brain." Physiol Rev, 87(3), 873-904. This paper explores how stress affects brain function and structure.Lupien SJ, et al. (2009). "Effects of stress throughout the lifespan on the brain, behaviour and cognition." Nat Rev Neurosci, 10(6), 434-445.Sousa N, et al. (2016). "Cortical and hippocampal circuitry changes under chronic stress: Implications for mood and cognition." Prog Neuropsychopharmacol Biol Psychiatry, 67, 1-14.Wilson, R. S., et al. (2007). "Chronic distress and incidence of mild cognitive impairment." JAMA Psychiatry, 68(2), 211-218Tang YY, et al. (2015). "The neuroscience of mindfulness meditation." Nat Rev Neurosci, 16(4), 213-225.RESOURCES: Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Ever wonder how your diet can affect your brain health?In this episode, Amy dives into the MIND Diet—a powerful combination of the Mediterranean and DASH diets—designed to reduce the risk of Alzheimer's and cognitive decline.Whether you're caring for aging parents or want to optimize your own brain health, this episode will break down the foods that can protect your brain and the ones you should avoid.What to Listen For:What MIND stands for and how this diet was developedHow following the MIND Diet can reduce Alzheimer's risk by 53%The 10 brain-boosting food groups to focus on (hint: it's more than just leafy greens!)The real reason why you should cut back on red meat, butter, and fried foodsThe role of inflammation and oxidative stress in Alzheimer's diseaseHow a serving of berries twice a week can benefit your memoryThe latest research on alcohol and brain healthSimple tips to incorporate brain-healthy foods into your daily routineThe importance of cooking methods and why frying your food could be harming your brainIncorporating the MIND Diet into your life doesn't have to be complicated!Small, consistent changes can make a big difference in protecting your brain. By focusing on brain-healthy foods like leafy greens, whole grains, and nuts, while avoiding processed foods, you can start reducing your risk of cognitive decline today.Special Gift for Listeners:Download and print this handy wallet-sized MIND Diet Food Chart you can reference when you're getting ready to place your order at a restaurant or on Door Dash.RESOURCES: Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

In this episode, we explore the fascinating world of micronutrients and their critical role in brain health.Building on our previous episodes about fats, proteins, carbohydrates, and hydration, we now unpack the concepts of oxidative stress and free radicals, and  why vitamins, minerals, and fiber are essential for optimal brain function.We also discuss the key vitamins and minerals necessary for cognitive function, energy production, and protection against oxidation, including insights from renowned authors like Dr. Lisa Mosconi, author of Brain Food and The XX Brain, and Dr. Annie Fenn, author of The Brain Health Kitchen.Moreover, you'll learn about the benefits of fiber, not just for digestion, but also for stabilizing blood sugar levels and reducing brain inflammation.If you want to deepen your understanding of neuro-nutrition and discover how to empower your brain not just to survive - but to thrive - this is an episode you don't want to miss.RESOURCES: Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

In this episode, we're focusing on the three essential macronutrients—fats, proteins, and carbohydrates—and how they influence our brain health and cognitive functions like memory, focus, performance, problem-solving skills and even mood.I'll break down the composition of the brain and explain why it's essential to provide it with the right nutrients. From understanding the difference between storage and structural fats, to learning about essential amino acids for neurotransmitter production, to knowing why glucose is the brain's preferred fuel, we're covering it all.So, if you're curious about optimizing your brain health and preventing cognitive decline, you don't want to miss this episode.RESOURCES: Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Did you know that your brain is 75% water, and even mild dehydration can have a negative impact on your focus, memory, and mood? In this episode, I talk about the crucial role of hydration in optimizing your brain health so you can stay mentally sharp and agile.Tune in as we explore why staying hydrated is so crucial for brain health, how much water you want to aim for each day, and practical tips for maintaining hydration, including foods that can help keep you hydrated.Whether you struggle with concentration, feel fatigued, or just want to optimize your brain health, this episode is packed with actionable advice to help you stay hydrated and mentally sharp!RESOURCES: Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Ready to revamp your relationship with sleep? I've got you covered.The more I investigate the myriad factors involved in living a vibrant, healthy life, the more I'm struck by how important our sleep is to our health and well-being.  Perhaps you've been exploring the topic of sleep as well? Or simply wondering what you might be able to do to improve your sleep routines and habits?If so, this episode is one you're going to want to listen to from beginning to end. Designed specifically to help individuals who are concerned about developing Alzheimer's later in life, this episode includes the replay of my new masterclass, How To Optimize Your Sleep, during which I talk about how important sleep is for our brain and body health, and how you can sleep better, feel refreshed, have more energy and focus, boost your immune system, optimize your brain health, and reduce your risk of developing Alzheimer's.  By the end of the Masterclass, you'll know why sleep matters, the 3 biggest mistake people make with sleep, and the 5 EXACT steps you can take starting that evening to improve your sleep.If you would prefer to watch the replay, go to moxie-club.com/sleepbetter.So, if you're ready to take back your power and create the lifestyle habits to optimize your brain so you can stay sharp, be healthier, and enjoy your gold years, this is an episode you don't want to miss. RESOURCES: Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

You've probably heard that exercise is good for your brain. But have you wondered what exercise is best?Well, in this episode, we're going to explore how various types of exercise, from aerobics and strength training to sports, dance, and tai chi, can significantly impact our brain health.We'll also delve into the concept of dual-tasking, which combines physical and cognitive challenges to create the most beneficial outcomes for neurogenesis and neuroplasticity.Whether you're a gym rat or someone looking to start a new fitness routine or somewhere in between, this episode provides valuable insights from the latest research and actionable tips to boost your brain health and cognition.RESOURCES: Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Do you have a family history of Alzheimer's? Worried that your genes are destiny?Given that my mom is now suffering from this devastating disease and hopes she hasn't given it to me, I decided to see if I can answer the question.In this episode, we'll explore whether Alzheimer's is determined by our genes or influenced more by our lifestyle choices.We'll break down the basics of genetics, talk about the role of epigenetics, and delve into the difference between early-onset and late-onset Alzheimer's.Plus, we'll look at specific genes linked to the disease and discuss actionable steps you can take today to potentially reduce your risk.So, if you're curious about the genetic factors behind Alzheimer's and what you can do to maintain brain health, you're in the right place.Let's get started!RESOURCES: Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

In this episode, I'm discussing a topic that touches millions of lives: Alzheimer's Disease. We'll talk about the staggering costs of Alzheimer's, not just in financial terms, but in the profound emotional, mental and physical toll it takes on caregivers and families.I'll then explore what Alzheimer's is, how it differentiates from other forms of dementia, and who is most at risk. Specifically, we'll delve into the role of sleep disturbances as both a symptom and a potential contributing factor to Alzheimer's, with a particular focus on how menopause may increase the risk for women.Finally, I'll share 8 of my favorite tips for improving sleep so you can reduce your risk of developing Alzheimer's.Sources cited in the podcast:RESOURCES: Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Do you know about the connection between diabetes and Alzheimer's and what you can do to reduce your risk of developing both?In this episode, I explore this connection, the different forms of Alzheimer's, how genetics and lifestyle can play a role in the development of the disease, and the link between metabolic health, particularly diabetes.I also discuss the essential habits for brain and metabolic health, cardiovascular health, and longevity, including sleep, mindful movement, nutrition, hydration, meditation, and social connection.So if you're ready to take control of your health and cultivate habits that will nourish and support your brain and body for years to come, this episode is for you.RESOURCES: Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

Do you want to know the truth behind the groundbreaking 2006 study that played a major role in the direction of research on Alzheimer's disease for the past 16 years? In this episode, Amy Lang delves into the history of Alzheimer's research and the shocking revelation that a landmark study on amyloid beta protein was based on manipulated data.As someone with a personal connection to Alzheimer's, Amy has done extensive research to uncover the facts and share them with you. She discusses the prevailing amyloid hypothesis, genetic components of early-onset and late-onset Alzheimer's, and the role of the ApoE4 gene.But this episode isn't just about the science behind Alzheimer's. It's also about empowering you to take control of your brain health through simple lifestyle changes. Amy invites listeners to attend a free masterclass on How To Optimize Your Sleep, where you'll learn how to reduce your risk factors for cognitive decline.If you or someone you love is at risk for Alzheimer's, then this episode of Happy & Healthy with Amy Lang is a must-listen.RESOURCES: Access the FREE Masterclass: How To Optimize Your Sleep Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

In this episode, we're take a closer look at one of the top fears we have about aging –  cognitive decline and specifically, Alzheimer's disease.Unlike mobility issues or cancer that affects what you can do, Alzheimer's is a disease that robs you of your very identity.Alarmingly, an estimated 6.9 million Americans over the age of 65 are living with the disease, and 2/3 are women.Fortunately, you don't have to leave your risk of developing Alzheimer's to chance. While there are non-modifiable risk factors like age, genetics, and sex, there are many modifiable risk factors that can reduce your risk by up to 90 percent.The key is to approach it like a game a chess - not checkers - and look five or six steps ahead because the disease process starts 20-30 years before the onset of symptoms like memory loss.Based on the latest research, I've identified 8 essential habits you can adopt for optimal brain health. The book I reference in this episode are: "The Alzheimer's Solution" by Dean & Ayesha Sherzai, MD, and "The End of Alzheimer's" by Dale Bredesen, MD.If you want to maintain a sharp, healthy brain well into your 80s and beyond, this is an episode you're going to want to listen to from beginning to end. RESOURCES: Access the FREE Masterclass: How To Lose Weight For The Last Time Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

In today's episode, we delve into the concept of feminine leadership with our special guest, Renae Fieck. She shares invaluable insights on slowing down, being mindful of our emotional needs, and using breathwork to connect with our bodies' subtle signals.Throughout our conversation, Renae emphasizes the power of cycle thinking—understanding the natural rhythms of the female body—and how this can reshape our work and leadership styles.We also discuss how the menstrual cycle affects sleep, eating and exercise, and the critical need for more research on estrogen's impact on women's brains.Together, Amy and Renae advocate for a balanced approach to leadership that embraces healthy masculinity and strong feminine principles. You'll hear practical tips for aligning daily activities with the menstrual cycle, managing physiological stress, and honoring the cyclical nature of women's dietary needs.From leveraging the menstrual cycle for productivity and creativity to embracing intuition and spirituality, this episode is packed with insights that can transform your personal and professional life.RESOURCES: Access the FREE Masterclass: How To Lose Weight For The Last Time Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

In this episode, we'll explore why you might want to postpone menopause, despite the freedom from your menstrual cycles.We'll discuss the symptoms associated with perimenopause and menopause, such as hot flashes, sleep disturbances, and brain fog, and why maintaining estrogen levels longer can offer significant long-term health benefits, including the protective effects of estrogen on brain health, bone density, and overall cardiovascular and metabolic health.We'll also cover lifestyle choices, dietary habits, and other factors that can either accelerate or delay menopause. Curious about how regular exercise, a Mediterranean diet, and even moderate alcohol consumption play a role? Tune in for these insights and much more.Plus, if you didn't catch our last two episodes, I highly recommend going back to get the complete picture. RESOURCES: Access the FREE Masterclass: How To Lose Weight For The Last Time Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

In today's episode, I discuss the symptoms of menopause, the effects of changes in our estrogen levels as you transition from pre-menopause to post-menopause, and explore the various options available to optimize your brain and body health during midlife and beyond.I'll share the latest research on hormone therapies, dispel the fears related to breast cancer, and the importance of timing.Then I'll review specific tips that fall under five categories: sleep, nutrition, exercise, hydration, and stress management.Whether you're perimenopausal or post-menopausal, this episode is packed with valuable information and insights to help you navigate your journey from a place of agency and empowerment.RESOURCES: Access the FREE Masterclass: How To Lose Weight For The Last Time Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer

In this episode, we're exploring what menopause really means, its impact on our bodies beyond just reproduction, and the significant and far-reaching role estrogen plays in our brain health, mental health, cardiovascular health, and metabolic health.From hot flashes and belly fat to Alzheimer's disease and frozen shoulder, I'm reviewing seven important (but not well known) ways estrogen influences our overall health and well-being.If you want to successfully navigate the midlife journey from perimenopause through post-menopause, this episode is one you're going to want to listen to from beginning to end.RESOURCES: Access the FREE Masterclass: How To Lose Weight For The Last Time Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating. Join our private Facebook group: Moxie Club Meetup Follow Amy on Instagram @habitwhisperer