FhyteWell Holistic Health

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FhyteWell Holistic Health

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🔹Helping Women 35+ Reclaim Their Health
💡 Guidance on Midlife Health & Mindset
🌿 Coaching, Nutrition, & Lifestyle Balance
✨ Book at https://www.fhytewell.com/mapping-session
📚 Explore resources, courses, and group coaching at www.fhytewell.com

10/17/2025

Day 17/31: Midlife Vitality: Above All
🧠✨ Brain Health Edition

If you’re someone who reaches for wine before walnuts on Friday nights, this one’s for you.
How to use it: Screenshot this card before you grocery shop. Pick one row (horizontal, vertical, or diagonal) to complete by Sunday. Check off each food as you eat it. Three in a row = your brain gets the nutrients it needs for next week’s focus. Make it easier by batch prepping Sunday - wash berries, boil eggs, portion nuts. Your Sunday brain will show love to your Friday brain for planning ahead.

I used to think brain fog was just part of getting older. But, no, I was feeding everything except my brain.

Here’s what shifted for me: Each food on this bingo card directly talks to your neurons. Blueberries carry messages to your memory center. Omega-3s calm the inflammation that makes you forget words. Dark chocolate (yup) increases blood flow to your prefrontal cortex within 2 hours.

The research is clear - midlife brains respond MORE efficiently to these nutrients than younger brains. We absorb omega-3s better. Antioxidants work harder for us.

My weekend plan? Salmon tonight, scrambled eggs with spinach tomorrow, and that dark chocolate is happening on the regular (for brain health, of course 😉).

If you’re open to sharing - which 3 foods are you most likely to actually eat this weekend? I genuinely want to know what works for your life. 👇

10/16/2025

Day 16 | Midlife Vitality: Above All

By midlife, we’ve learned how to push through, but the brain?
She prefers rhythm over rush.

Today’s challenge is playful science:
🎲 Roll for your daily brain boost.
Each roll rewires focus, fuels clarity, and reminds you your brain is still becoming.

1️⃣ Memory Boost:
Write three gratitudes with your non-dominant hand.
Novel movement builds new neural maps.

2️⃣ Focus Finder:
Try the 5-4-3-2-1 grounding reset.
Presence reclaims your prefrontal cortex-your calm, capable center.

3️⃣ Brain Fog Buster:
Dance for two minutes.
Movement ignites BDNF, your brain’s “growth hormone.”

4️⃣ Word Power:
Describe an object near you through the alphabet.
Playfulness = verbal flexibility.

5️⃣ Stress Soother:
Box breathing (4-4-4-4).
Cortisol down. Clarity up.

6️⃣ Neural Mixer:
Brush with the opposite hand or take a new route.
Novelty keeps neuroplasticity alive.

Save this for foggy afternoons. Your brain is still wildly capable of rewiring at any age.
Comment your number below, I rolled a 3 today. 💃🏽

10/15/2025

If focus fades by noon, it’s not a mindset issue, it’s missing amino acids.

Your brain doesn’t run on motivation. It runs on neurotransmitters, tiny chemical messengers built from the food you eat.

When protein is low, dopamine, serotonin, and acetylcholine drop, leaving you foggy, reactive, and tired.
And during midlife, estrogen’s decline makes you less efficient at using the amino acids you do eat.

Here’s what to aim for:
• Perimenopause: 1.2–1.6 g/kg to regulate cortisol and mood
• Post-menopause: 1.4–1.8 g/kg to protect memory and muscle tone
• Active/lifting women: up to 2.2 g/kg to boost focus, drive, and recovery

💡 Pre-workout: add slow carbs (fruit or oats) to steady cortisol
💡 Post-workout: combine protein + carbs to rebuild neurotransmitters

Fueling your brain is not vanity, it’s physiology.
Every balanced meal is one more signal to your nervous system: You’re safe to focus.

💭 What’s your go-to meal that actually helps you think clearly?
Drop it below, your idea could reset someone else’s day.

#15 of 31 | Midlife Vitality Series
Educational purposes, not medical advice .

10/14/2025

Day 14 of 31: The Brain Health Pivot
Clarity doesn’t come from pushing harder, it comes from alignment.

In midlife, neural wiring, hormone timing, and gut signaling all shift. Three daily levers change the game fast: reduce ultra-processed load, reset light + rhythm, and use a guided structure instead of scattered tips.

This is how I help high-achieving women restore focus, energy, and calm, with science and rhythm, not overdrive.

Save this for tomorrow morning.
DM MAP for your personalized 90-day brain-clarity plan.

Educational insight, not medical advice.

10/11/2025

Day 11 of 31: The Brain Health Pivot Feeling foggy or overstimulated lately?
Your brain might not need another hack, it needs regulation.

These daily habits help restore focus, mood, and calm by supporting the systems that feed your brain: hormones, gut, and nervous system.

✨ Practice nervous system resets
✨ Nourish your brain through your gut
✨ Move daily (even ten minutes)
✨ Stay curious
✨ Connect meaningfully
✨ Protect your sleep window
✨ Challenge your brain, but protect rest
✨ Limit digital noise

Every habit you choose is a signal to your brain: you’re safe, you can focus, you can rest.

Save this checklist for when your mind feels scattered.
When you’re ready for a personalized 90-day plan, book your FhyteWell Mapping Session™ through the link in my bio or DM MAP.

Educational content only. Not medical advice.

Address

333 N. Alabama Street Ste. 350
Indianapolis, IN
46202

Website

http://www.fhytewell.com/

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