The brain health nutritionist

The brain health nutritionist The brain health nutritionist 🧠 Kirsten Brooks BSc Hons DN Med at Eat yourself to Health clinic🍏.

☝️ The greatest medicine of all is teaching people how to not need it! 🍏 ...
19/01/2026

☝️ The greatest medicine of all is teaching people how to not need it! 🍏

That thing where you walk into a room and completely forget why you're there? The word that just vanishes mid-sentence w...
16/01/2026

That thing where you walk into a room and completely forget why you're there? The word that just vanishes mid-sentence when you're talking to someone? The brain fog that makes simple tasks feel absolutely impossible even though they used to be second nature?

You're are NOT losing it. Your brain is going through something very real, and it has everything to do with your hormones.

Here's what hardly anyone tells you: oestrogen isn't just about periods or hot flushes, it's absolutely crucial for how your brain actually functions. It helps your brain cells communicate with each other, supports your memory centres, and regulates things like mood, focus, and even sleep.

So when oestrogen starts dropping during perimenopause, your brain notices in a big way. And if you've got ADHD or PMDD on top of that, the hormonal chaos can make everything feel about ten times worse than it already did.

But here's the good news: your brain is incredibly adaptable, even when it's going through hormonal upheaval, and with the right support you genuinely can feel mentally sharp again.

In my latest blog I'm breaking down what perimenopause actually does to your brain, why brain fog and memory issues and anxiety happen, how it all affects ADHD and PMDD, the brain heart connection nobody talks about, and what you can actually do to feel better.

Link in bio to read the full thing or go to https://www.eatyourselftohealth.com/post/menopause-adhd-pmdd-brain-fog 🧠✨

You should feel like yourself again, not just "okay for your age".

Your mood doesn't come out of nowhere! It's built, bite by bite.Serotonin, dopamine, GABA, glutamate.. these aren't just...
12/01/2026

Your mood doesn't come out of nowhere! It's built, bite by bite.

Serotonin, dopamine, GABA, glutamate.. these aren't just fancy science words. They're the chemicals behind feeling calm, motivated, focused and sleeping well. And they're made from food.

That's why salmon can lift your mood, why leafy greens can steady your nervous system, why the right fats, minerals and amino acids can sharpen your focus or help you actually switch off at night.

But here's the bit most people miss: eating "healthy" isn't the same as eating what your brain actually needs.

If you're tired, anxious, foggy or flat even though you're trying to do all the right things, it might mean that your nutrition isn't matched to your biology, stress levels and lifestyle.

That's exactly what I help people fix.

I look at how food supports brain chemistry, gut health, hormones and energy all together. I map out what your body actually needs based on your symptoms, your routine, and what's going on in your life right now. Then I build a plan that fits how you actually live, not some perfect version of you that doesn't exist.

If you want clarity instead of another list of foods to Google, book an exploratory call and let's have a proper chat about it!

👉 Go to: https://www.eatyourselftohealth.com/book-online

12/01/2026

New York Times Top 50 Recipes of 2025 | Hoisin Garlic Noodles by

Ingredients

• 14 oz dried wheat or egg noodles

• ¼ cup Hoisin

• 2 tbsp Soy sauce

• 1 tbsp Sesame oil

• 2 tsp Maple syrup or honey

• Vegetable oil

• 6 garlic cloves, finely chopped

• 6 scallions, white & green parts sliced

• 4 tbsp toasted sesame seeds

• Salt & pepper

Cook the noodles in salted boiling water until al dente, then drain and rinse to cool. Mix hoisin, soy sauce, sesame oil, and maple syrup in a small bowl. Heat oil in a large skillet, add the garlic and white scallion parts, and cook until fragrant, then quickly pour in the sauce and add the noodles, tossing to coat. Let the noodles cook undisturbed until the bottom turns crispy, 2 to 3 minutes, then season to taste. Serve topped with sesame seeds and the green scallion parts.

All credit to 🌱

A research from King's College London is shedding light on why women are disproportionately affected by Alzheimer's dise...
06/01/2026

A research from King's College London is shedding light on why women are disproportionately affected by Alzheimer's disease, and it may come down to the fats in our blood.

The study analysed over 800 participants across 6 European countries and found that women with Alzheimer's had significantly lower levels of omega fatty acids (the healthy unsaturated fats) and higher levels of saturated fats compared to healthy women. This pattern wasn't seen in men at all.

This matters because two-thirds of people living with Alzheimer's are women. After age, being female is the single biggest risk factor for developing this condition. Scientists believe these sex-specific differences in how our bodies process fats could be a key piece of the puzzle.

The great news is that we can actively support our brain health through nutrition. Omega-3 and omega-6 fatty acids play crucial roles in brain function, reducing inflammation, and protecting cognitive health. You'll find these in fatty fish like salmon, mackerel and sardines, as well as flaxseeds, chia seeds, and walnuts.

Whilst we need more clinical trials to confirm whether boosting omega intake can directly reduce Alzheimer's risk, these essential fats are already proven to benefit your brain, heart, and overall wellbeing. It's never too early or too late to start nourishing your brain.

Want personalised nutrition support to protect your brain health and optimise your diet? Book an exploratory call with me and let's create a plan tailored to YOUR unique needs and health goals.

Go to https://www.eatyourselftohealth.com/book-online 🌱

05/01/2026

Caramelised brussels sprouts, gruyère and hot honey fried eggs 🍳.

Thought you didn't like brussels sprouts? Think again. These are *nothing* like the over-boiled sprouts at Christmas that you'd be forced to eat as a child.

Sautéed in a pan until crispy and caramelised gives the sprouts depth of flavour and amazing texture. Combined with fried eggs, nutty gruyère cheese and sweet, hot honey takes them to the next level 🤌🏻.

Would you try sprouts for breakfast?

Recipe (serves 1):
🍳 Wash and peel 80g brussels sprouts, then chop finely.
🍳 Add to a large frying pan with a glug of olive oil and a pinch each of salt & pepper, then fry over a medium heat until the sprouts are starting to turn golden and caramelised.
🍳 Add 20g grated gruyère cheese to the pan (or another hard cheese such as parmesan or cheddar), then give it a stir.
🍳 Create 2 wells in the centre, then crack in 2 large eggs.
🍳 Cook over a low heat until the egg whites have set and yolks are still runny, drizzling over hot honey while the eggs are cooking. You can add a lid to the pan to speed this up if desired.
🍳 Serve over toast with an extra drizzle of hot honey if desired. I also added some everything bagel seasoning. Enjoy!

29/12/2025

Brothy Carrot Butter Bean Soup Ingredients

Honeynut squash:

Butter beans

Carrots

Sweet onion

Fresh dill

Aleppo Pepper

Italian herb blend:

Extra virgin olive oil:

Kosher salt:

Once prepped, dump the onion and garlic onto a parchment-lined sheet pan, toss with olive oil and kosher salt, and place the halved honeynut squash face-down on the pan. Roast the aromatics and squash together at 450°F, pulling the garlic and onion out when the onion begins to char and are translucent, around 20-25 minutes. Let the squash continue to roast until fork-tender.

In parallel, saute the carrots in the olive oil over medium-high heat. I like to let them sit for 5 minutes undisturbed in the pan so they can develop some color. Let the carrots saute for about 10-12 minutes or until soft and starting to brown. Sprinkle in the herbs, Aleppo pepper, and salt, and stir to bloom – about 30 seconds. Dump in the beans, water, and roasted onion. Reduce the heat to low, and let the soup simmer while waiting for the squash to finish roasting.

Once the squash is done, add 150g of the roasted squash to a blender, along with the roasted garlic, and about 2 cups of the broth (only use the broth; don’t get the beans, carrots, or onion). Blend on high until smooth and creamy, then dump back into the soup along with the dill. Stir the soup and adjust for salt. Let it simmer for 15-20 minutes before serving. The longer this soup sits, the better it gets!

29/12/2025

Honeynut squash:
Butter beans
Carrots
Sweet onion
Fresh dill
Aleppo Pepper
Italian herb blend:
Extra virgin olive oil:
Kosher salt:

Once prepped, dump the onion and garlic onto a parchment-lined sheet pan, toss with olive oil and kosher salt, and place the halved honeynut squash face-down on the pan. Roast the aromatics and squash together at 450°F, pulling the garlic and onion out when the onion begins to char and are translucent, around 20-25 minutes. Let the squash continue to roast until fork-tender.

In parallel, saute the carrots in the olive oil over medium-high heat. I like to let them sit for 5 minutes undisturbed in the pan so they can develop some color. Let the carrots saute for about 10-12 minutes or until soft and starting to brown. Sprinkle in the herbs, Aleppo pepper, and salt, and stir to bloom – about 30 seconds. Dump in the beans, water, and roasted onion. Reduce the heat to low, and let the soup simmer while waiting for the squash to finish roasting.

Once the squash is done, add 150g of the roasted squash to a blender, along with the roasted garlic, and about 2 cups of the broth (only use the broth; don’t get the beans, carrots, or onion). Blend on high until smooth and creamy, then dump back into the soup along with the dill. Stir the soup and adjust for salt. Let it simmer for 15-20 minutes before serving. The longer this soup sits, the better it gets!

Here are some tweaks you can make to your Christmas dinner to make it healthier for you & enjoy it!Have a happy Christma...
25/12/2025

Here are some tweaks you can make to your Christmas dinner to make it healthier for you & enjoy it!

Have a happy Christmas!! 🎁🎄☃️🎅🌌🎇

Cosy, wholesome, and just what’s needed. This garden chicken casserole is gently slow-baked with tender chicken thighs, ...
22/12/2025

Cosy, wholesome, and just what’s needed.

This garden chicken casserole is gently slow-baked with tender chicken thighs, root veg, and herbs, finished with a naturally thickened sauce. Proper comfort food that’s nourishing, filling, and still under 400 calories per serving.

Perfect for a quiet evening in. 🎄

All credit to


Brain fog, low mood, poor focus? Read this 👇Low Vitamin DYour brain has vitamin D receptors everywhere. When levels drop...
17/12/2025

Brain fog, low mood, poor focus? Read this 👇

Low Vitamin D
Your brain has vitamin D receptors everywhere. When levels drop, cognition, mood, and motivation suffer—especially in winter.
Fix: regular sunlight in summer (15–20 min helps), fatty fish, and D3 in winter (usually 1,000–4,000 IU; test if possible).

Low Omega-3s
Your brain is ~60% fat. EPA/DHA are essential for focus, memory, and emotional regulation. Low intake = sluggish thinking and mood swings.
Fix: oily fish 2×/week (salmon, sardines, mackerel) or ~1,000 mg combined EPA/DHA daily.

Low Folate
Needed for neurotransmitters and mental energy. Low levels = mental fatigue and slow processing.
Fix: leafy greens, legumes, asparagus, Brussels sprouts. If supplementing, choose methylfolate.

Low B12
Critical for nerves and brain function. Deficiency is common (vegans, digestive issues, low stomach acid).
Fix: meat, fish, eggs, dairy—or supplement methylcobalamin/adenosylcobalamin. Some people need higher doses or injections.

ADHD connection:
ADHD brains burn through vitamin D, omega-3s, and B vitamins faster. You may not be “deficient” on paper, but average intake isn’t enough for your demand.

🎯 Bottom line:
Before assuming your brain just doesn’t work well, check its fuel. These issues are common, testable, and fixable.

Struggling with focus or clarity? Book a chat. We can look at symptoms, diet, and whether testing makes sense.

15/12/2025

Makes: 4 patties
Prep Time: 10 minutes
Chill Time: 20–25 minutes

Ingredients:

Filling:

1/3 cup shredded coconut

3 Tbsp coconut cream

2 tsp maple syrup

2 tsp coconut oil, melted

1/2 tsp peppermint extract

2 Tbsp vanilla protein powder

1 scoop beeya seed cycling blends

Pinch of sea salt

Coating:

1/2 cup dark chocolate chips

1/2 tsp coconut oil, melted

Instructions:

Mix: In a bowl, combine shredded coconut, coconut cream, maple syrup, coconut oil, peppermint extract, protein powder, beeya seed cycling blends, and sea salt until a thick dough forms.

Shape: Form the mixture into 4 flat patties and place them on a parchment-lined plate. Freeze for 10 minutes.

Coat: Melt the dark chocolate chips with the coconut oil. Dip each patty until fully coated, letting the excess drip off.

Chill: Return patties to the parchment and freeze for another 10–15 minutes until the chocolate is set.

Credit to and .mindypelz

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