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7 Ways To Nourish And Protect Your Brain

The human brain has 100 billion neurons,   

each neuron connected to 10 thousand other neurons.

Sitting on your shoulders is the most

complicated object in the known universe  (Michio Kaku)

Our brains are extraordinary.  The brain contains almost as many neurons as the Milky Way and is mission control for our physical, intellectual and emotional wellbeing.   It only makes sense that we should love and nurture our brains, but all too often we abuse our minds via a plethora of poor habits.   Here are seven ways to nourish and protect your most precious resource:

Nourish your brain with a wholesome diet rich in colorful vegetables, fruit and healthy fats.  The brain is composed of 60% fat, so nurture it with foods like avocado, eggs, nuts, salmon as well as olive and coconut oils

Make sleep a priority. Sleep deprivation impacts mood, productivity, cognition, memory, and learning.

Exercise to promote neuronal growth and increase blood flow to the brain. Exercise also releases endorphins, the “happy hormones,” which are wonderful anti-depressants.

Hydrate.  Drink plenty of water to keep your brain clear and alert throughout the day.  According to Joshua Gowin Ph.D., “Brain cells require a delicate balance between water and various elements to operate, and when you lose too much water, that balance is disrupted and your brain cells lose efficiency.”  (Psychology Today)

Reduce stress.  Use lifestyle techniques like meditation, mindfulness and connecting with nature (taking regular walks)  to regulate cortisol (the stress hormone).  Cortisol overload leads to memory loss and negatively impacts our ability to learn.

Stay curious!   Learn a new skill, travel to new places.  Challenge yourself by engaging in mentally stimulating activities like puzzles, math problems, and tasks that require manual dexterity as well as mental effort —  such as painting or drawing.

Stay connected.  Social connection leads to a happier life and is proven to prevent dementia and other cognitive dysfunction.


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Ronda is a Peak Performance Coach focusing on Life Coaching and the Mental Wellbeing of Athletes in her practice. She is also contracted through a large Division 1 University program to work with their athletes as a mental coach. She specializes in fear, pressure, adversity, uncertainty, removing obstacles, anxiety, doubt, recovering from injuries or setbacks, and identity beyond a sport or a role. She provides a proactive approach to the mental health of athletes and teams on wellbeing and the mental side of the game. Ronda is also an accomplished athlete herself and spent five seasons as a head coach for a Professional Women’s Hockey team in the Premier Hockey Federation, and is a scout for the Nashville Predators of the NHL.

Ronda’s education includes undergraduate studies in Psychology, a Masters in School Counseling and post graduate certifications in Applied Positive Psychology, The R.E.W.I.R.E. Mindset Systemᵀᴹ, and is certified as an Applied Positive Psychology coach, specializing in Leadership, Mentoring and Coaching, Teamwork and Collaboration. While Ronda has specialized in the athletic mindset, she is passionate about helping any person wanting to uncover what is possible and learn to use their mind as an asset for reaching their full potential.


Sylvia Halligan is a mind-body mental agility and change management coach. She helps organizations successfully lead and navigate change, make it stick, and empower individuals to transform into flourishing, thriving beings. Her personal coaching practice incorporates a blend of eastern philosophy practices backed by western science. Interventions include guided visualization, hypnosis, breath work, embodiment, energy psychology, positive psychology, and neuroscience.

Sylvia is a Yoga Alliance Registered Yoga Teacher (RYT), holds certifications in Applied Positive Psychology (CAPP) and Applied Positive Psychology Coaching (CAPP), and is an ICF credentialed Associate Certified Coach (ACC). She is also a Prosci-Certified Change Management Practitioner and certified in The R.E.W.I.R.E. Mindset Systemᵀᴹ. Specialties: Leading organizations through change and making it stick. Guiding individual change journeys through holistic mind-body coaching. Teaching people to thrive, not just survive.


Anjali is a Holistic Health & Positive Psychology Pracitioner. As a naturally intuitive, compassionate, and deeply empathetic coach, Anjali creates an environment for her clients that allows them to truly understand the connection of how the mind and body coexist and relate to one another. Assisting clients in understanding the mind & body connection, how blocked emotions can reappear in emotional patterning or physical alignments in the body, and aids in healing through the use of various techniques, including The R.E.W.I.R.E. Mindset Systemᵀᴹ.

Anjali holds degrees in Communications and an MBA, along with post graduate degrees and certifications in Applied Positive Psychology, Integrative Holistic Health Coaching and Breathwork.ᵀᴹ


Marjolein is a trainer, facilitator and coach, specializing in Emotional Intelligence and Leadership. In her individual coaching practice, Marjolein works with people to educate and empower them with the tools from Positive Psychology, Self Compassion and Emotional Intelligence. Her work with corporations includes embedding innovative, human-centric mindset coaching, training and facilitation. She’s a Senior Leadership Facilitator for THNK, The School of Creative Leadership in Amsterdam, Netherlands where she develops global leaders in international corporations to unlock their full potential in leading themselves, and others, for greater impact.

Marjolein holds certifications in Emotional Intelligence and Leadership, Applied Positive Psychology (CAPP) and is an Applied Positive Psychology coach. She is also trained in Self Compassion, through the thought leader in this space, Kristen Neff, and is certified in The R.E.W.I.R.E. Mindset Systemᵀᴹ. Marjolein holds a Masters degree in Biomedical Sciences and Post Graduate degrees in Management and Positive Psychology.