Confessions of a Brain Health Specialist (and Pastry Addict)

I went to a morning breakfast event and told myself I’d just have a coffee and maybe a little fruit. That was the plan. A responsible choice. A brain-healthy win.

Until I saw the pastries.

There’s that moment, right between the smell of butter and sugar and the sight of flakey golden perfection, when the inner voice of discipline just... disappears. It doesn’t argue. It doesn’t try to negotiate. It simply taps out and lets the rebellious, impulsive, slightly immature part of me take the wheel. And just like that, I’m three bites into a croissant before I even remember the fruit. I could blame it on my French heritage, but let’s be real. It’s all me. 

And yes, I’ll still add a few berries to the plate, so I feel slightly less guilty.

The truth? I’ve been involved in brain health for decades. I know what supports the brain and what doesn’t. I’ve eliminated alcohol, reduced sugar and processed foods, started running, and returned to the gym. I protect my sleep like it’s gold. I meditate. I journal. I do the work.

And yet, I still fall off the wagon sometimes.

But here’s the thing: I am better for all the changes I’ve made. So much better. My energy is stronger. My mind is clearer. My mood is more stable. I’ve come a long way. I’m human and I’m still learning. Every little choice matters. Not just because it moves us toward something better, but because it shows we care about ourselves enough to try.

There is no magic pill for brain health. No single thing you can take or do that will fix it all.

So what actually works?

It really does come down to lifestyle. The research backs it up again and again. Our daily habits, the way we sleep, move, eat, manage stress, and connect with others have a far greater impact on our brain health than any one supplement or quick fix ever could. There’s no need to aim for perfection. What matters most is consistency. The occasional slip-up, a missed workout, a rough night’s sleep, or yes, a pastry (or two), doesn’t cancel out all the progress you’ve made. In fact, expecting ourselves to be perfect is one of the quickest ways to lose motivation altogether. 

The science is clear: sustainable changes lead to sustainable results. And the more we learn about the brain, the more we see just how powerful these lifestyle shifts can be. Sleep affects memory. Movement impacts mood. What we eat fuels our focus. Finally, it’s all about awareness. The more you tune into your own patterns (the good, the bad, and the deeply ingrained) the more choice you have. And that’s where real change begins.

So, how do I get that inner voice of discipline back when she’s clearly checked out and left me alone with a tray of danishes? I remind myself of why I started. I reconnect with how good I actually feel when I fuel my brain well. I pause…not to judge…but to notice. And then I reset. Not with shame, but with self-respect. Sometimes that means prepping brain-healthy snacks ahead of time. Sometimes it’s about breathing before biting. And sometimes it’s just about laughing at the fact that I’m human and starting fresh at the next meal.

Discipline doesn’t have to be harsh. In fact, the most effective kind is the quiet, kind voice that says: you know what works for you. Come back to it when you’re ready. 

And I do.

Again and again.