How To Protect Your Brain in Midlife with Barbie Boules

Okay, this episode genuinely changed how I think about my health.

Because somewhere along the way, women got taught that if we stayed thin enough, worked hard enough, and maybe survived on coffee and cortisol, we’d somehow be “healthy.” Meanwhile, our brains were over there quietly begging for vegetables and sleep.

Today I’m talking with cognition dietitian Barbie Boules, and this conversation blew my mind in the best possible way. We dig into the real connection between midlife, metabolic health, hormones, sleep, stress, and cognitive decline. We talk about why women are twice as likely to develop Alzheimer’s disease, what’s actually happening during perimenopause brain fog, and how to tell the difference between normal forgetfulness and something more serious.

And before you spiral because you forgot why you walked into a room, Barbie explains why that’s probably not dementia. It might just be that you’re exhausted, overstimulated, under-slept, stressed out, and trying to keep twelve tabs open in your brain at all times. Relatable.

We also talk about the internet’s favorite pastime: terrifying women into thinking their brains are “eating themselves” during menopause. Barbie clears up what the science actually says, what’s overhyped, and why the basics still matter more than all the trendy supplements and panic-inducing wellness content.

One of my favorite parts of this conversation was Barbie’s take on health becoming less about shrinking ourselves and more about protecting the thing that literally runs our entire lives: our brains. It was hopeful, practical, empowering, and honestly kind of a relief.

Also, she gave some of the best weight loss advice I’ve heard in years. No shame. No unrealistic timelines. No punishment. Just sustainable, sane behavior change.

And yes, we also talk about the one food category that research shows can make your brain function like it’s ELEVEN YEARS younger.

Turns out your grandmother was onto something with the leafy greens.

What’s Inside:

• Why women are more vulnerable to Alzheimer’s and what researchers are learning about hormones and brain health
• The difference between normal midlife brain fog and signs of cognitive decline
• The lifestyle habits that most strongly protect your brain, including sleep, exercise, stress management, and nutrition
• Why Barbie says focusing on brain health can improve your entire body composition and long-term health

This episode reminded me that health is so much bigger than how we look.

Your brain is your personality, your memories, your creativity, your relationships, your ability to experience joy. And for so many of us in midlife, this is the first time we’re realizing that maybe the goal isn’t just to be smaller or “good” anymore. Maybe the goal is to stay sharp, strong, energized, connected, and fully alive for as long as possible.

And honestly? I found that incredibly motivating.

So I’d love to know: what’s one small thing you could start doing now to support your future brain health?

DM me on Instagram. I genuinely want to hear it. 

Mentioned in This Episode:

Barbie Boules
Barbie Boules on Instagram
Oonagh Duncan on Instagram
Fit Feels Good
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