What if the reason you keep attracting relationships that drain you isn’t bad luck—but your brain?

This week on Happy and Healthy with Amy Lang, we’re exploring how your inner critic shapes your self-worth, hijacks your brain’s wiring, and keeps you stuck in a cycle of “not enough.” I'm also sharing 3 practical, research-backed tools to help you turn that inner bully into a voice of compassion.

Tune in for powerful mindset shifts and brain-based tools that will change the way you relate—to yourself and others.

What to Listen For (with timestamps):

• [00:02:00] Why your inner critic isn’t just hurting your feelings—it’s literally reshaping your brain.
• [00:03:00] The difference between self-worth and self-esteem (and why it matters).
• [00:05:00] How a hyperactive amygdala keeps you stuck in patterns of poor self-worth.
• [00:07:00] Client story: Why a single negative comment overshadowed nine compliments.
• [00:09:00] The “Tolerance Trap”: Why you start accepting less and feeling grateful for scraps.
• [00:11:00] How your brain mistakes familiar for safe—even when it’s painful.
• [00:12:00] The “Overcompensation Cycle”: Are you trying to earn love through performance?
• [00:14:00] Why self-compassion activates your brain’s care system—and rewires your emotional resilience.
• [00:17:00] 3-Step Self-Compassion Break: Use this in the moment to stop a shame spiral.
• [00:19:00] 4 Rewiring Tools to reprogram your brain and heal your self-worth from the inside out.

Your inner critic might be loud, but it doesn’t have to be in charge. With consistent practice and the right tools, you can rewire your brain for self-compassion, emotional resilience, and healthier relationships. Start with one of the rewiring tools from today’s episode and give your brain a new narrative—one rooted in worth, not shame.

👉 Tune in now and hit subscribe so you never miss an episode that helps you stay happy and healthy through midlife and beyond!

RESOURCES:

• Register for the FREE Masterclass: 5 Keys to Protecting Your Brain Health
• Book a FREE Discovery Call with Amy Lang
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Follow Amy on Instagram @habitwhisperer

Not all social connection is created equal. In this powerful episode, Amy dives into how certain relationship patterns—like emotional vampires—can rewire your brain for chronic stress and even contribute to memory loss over time.

Tune in to discover the 7 types of emotional vampires and how to manage them without losing your compassion (or your sanity).

👂 What to Listen For

• [02:00] Why “emotional vampires” aren’t just difficult—they’re dangerous to your brain health.
• [03:00] The early warning signs of emotionally draining people in your life.
• [05:00] How nourishing conversations activate oxytocin and protect against Alzheimer’s.
• [07:00] The real, physiological effects toxic people have on your nervous system.
• [08:00] Signs your body is alerting you to an emotional vampire.
• [09:00] The 7 types of emotional vampires—and how to spot them.
• [14:00] How chronic exposure to emotional vampires can shrink your hippocampus.
• [16:00] Why your energy is a limited resource—and how toxic relationships deplete it.
• [17:00] Scripts and phrases for setting boundaries with difficult people.
• [19:00] Amy’s 5-step approach to protecting your brain from emotional stress.

Emotional vampires don’t just mess with your mood—they mess with your mind. Over time, draining relationships can rewire your nervous system and increase your risk of cognitive decline. But with awareness, boundaries, and intentional connection, you can protect your energy—and your brain. Listen to the full episode to learn how.

👉 Don’t forget to subscribe to Happy and Healthy with Amy Lang and sign up for our Morning Boost emails so you can start each day on a positive note.

RESOURCES:

• Register for the FREE Masterclass: 5 Keys to Protecting Your Brain Health
• Book a FREE Discovery Call with Amy Lang
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Follow Amy on Instagram @habitwhisperer

If you find yourself shutting down during conflict or clinging tightly to those you love, your attachment system may be stuck in survival mode. And that could be impacting more than your relationships—it might be rewiring your brain.

In this episode, Amy shares how childhood experiences shape adult emotional patterns, and how healing attachment trauma can actually protect your brain from conditions like Alzheimer's.

What to Listen For

• [00:03:00] How childhood emotional neglect wires your brain for stress
• [00:05:00] Amy’s personal story of trauma—and what it taught her brain
• [00:08:00] Why attachment is NOT the same as love or discipline
• [00:10:00] The role of the right brain in emotional regulation (Dr. Allan Schore’s research)
• [00:13:00] The 3 types of insecure attachment—and how each develops
• [00:21:00] The adult signs of anxious, avoidant, and disorganized attachment
• [00:24:00] Why “emotional rollercoasters” may feel familiar (but aren't healthy)
• [00:26:00] The difference between trauma bonds and true secure attachment
• [00:29:00] Why healing attachment wounds is critical for brain protection in menopause
• [00:33:00] The best therapy modalities to start healing attachment trauma

If you’ve ever felt like love is too hard, too complicated, or too painful—this episode is for you. Unhealed attachment trauma can impact not just your relationships, but also your long-term brain health. But the good news? Healing is possible. And it’s worth it.

Be sure to listen now, share this episode with a friend, and don’t forget to subscribe to Happy and Healthy with Amy Lang wherever you get your podcasts

RESOURCES:

• Register for the FREE Masterclass: 5 Keys to Protecting Your Brain Health
• Book a FREE Discovery Call with Amy Lang
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Follow Amy on Instagram @habitwhisperer

Are you always the one saying yes — even when you want to say no? If you’re constantly putting everyone else’s needs before your own, you might be stuck in the people pleasing trap — and it could be rewiring your brain in dangerous ways. In this episode, I share how chronic people pleasing not only impacts your emotional well-being but may also put your cognitive health at risk.

What to Listen For

• [00:02:10] How social connections reduce dementia risk — and why quality matters more than quantity
• [00:04:00] The childhood experience that rewired Amy’s brain to prioritize others over herself
• [00:06:30] The anxious loop people pleasers live in: scanning for approval and avoiding rejection
• [00:08:10] The advice from a mentor that changed everything: “No is a complete sentence”
• [00:09:20] Why people pleasing is a form of self-abandonment
• [00:10:30] The fawn response: how appeasing others is a trauma-based coping mechanism
• [00:11:50] The neurological impact of people pleasing: cortisol, hippocampal shrinkage, and memory loss
• [00:13:15] Brene Brown’s distinction between “fitting in” and “true belonging” — and how it applies to brain health
• [00:15:40] The hidden toll on cognitive function: anxiety, indecision, and loss of interoception
• [00:21:10] 3 strategies to rewire your brain and stop compulsive compliance

Chronic people pleasing isn't just draining — it's dangerous. It keeps your brain in a constant stress loop, contributes to inflammation, and erodes your self-trust. 

But the good news is this: your brain is plastic, and with every boundary you set, you’re creating a new pathway toward resilience, clarity, and health. Start by inserting a pause, practicing low-stakes boundaries, and reconnecting with your authentic self.

🎧 Listen to the full episode now and subscribe for more science-backed strategies to protect your brain and live with intention.

RESOURCES:

• Register for the FREE Masterclass: 5 Keys to Protecting Your Brain Health
• Book a FREE Discovery Call with Amy Lang
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Follow Amy on Instagram @habitwhisperer

Did you know that real human connection—not supplements, superfoods, or workouts—is one of the most powerful ways to protect your brain? In this episode of Happy and Healthy with Amy Lang, we dive into the science behind social connection and why it’s essential for women in midlife who want to protect their cognitive health.

What to Listen For:

• [01:25] The New York Times article that sparked this episode
• [02:05] What makes “Super Agers” cognitively younger than their peers
• [03:00] Brene Brown’s definition of real connection
• [03:45] Why your brain is biologically wired to bond with others
• [04:10] What the longest-running study on adult development reveals about relationships and brain health
• [05:05] The devastating effects of loneliness—equal to smoking 15 cigarettes a day
• [06:30] What is social homeostasis and why it matters for your brain
• [07:20] How isolation rewires the brain and leads to cognitive decline
• [10:55] The 3 layers of social connection: inner circle, common clusters, and micro-interactions
• [14:00] 4 actionable strategies (plus a bonus!) to start building brain-supportive connections today

Protecting your brain doesn’t have to be complicated. Real, authentic human connection is one of the most powerful tools we have—and it’s free. In this episode, I shared how you can start strengthening your brain through relationships today. 

Be sure to subscribe to Happy and Healthy with Amy Lang, and don’t forget to join the priority list for Second Spring Society (moxie-club.com/society), our upcoming membership for women in midlife who want to thrive together.

Sources:

• Waldinger, R., & Schulz, M. (2023). The Good Life: Lessons from the World's Longest Scientific Study of Happiness. Simon & Schuster.
• Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social Relationships and Mortality Risk: A Meta-analytic Review. PLOS Medicine.
• Liu, D., & Tye, K. (2021). Neural mechanisms of social homeostasis. Neuron.
• Sepúlveda-Loyola, W., et al. (2020). Impact of Social Isolation Due to COVID-19 on Health in Older People: Mental and Physical Effects and Recommendations. Journal of Nutrition, Health & Aging.
• Lara, B., et al. (2021). Neuropsychiatric symptoms and quality of life in Alzheimer's patients before and during lockdown. International Psychogeriatrics.
• Brown, B. (2010). The Power of Vulnerability. TEDx Houston.
• Dr K (Dr. Alok Kanojia), Healthy Gamer GG. I Don’t Know How to Build Relationships: https://www.youtube.com/watch?v=yfWVQ25UmEQ  
• Cole, T. (2021). Boundary Boss: The Essential Guide to Talk True, Be Seen, and (Finally) Live Free. Sounds True.

RESOURCES:

• Register for the FREE Masterclass: 5 Keys to Protecting Your Brain Health
• Book a FREE Discovery Call with Amy Lang
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Follow Amy on Instagram @habitwhisperer

Two-thirds of Alzheimer's patients are women — but it's not just because we live longer. The brain changes that lead to dementia often begin during perimenopause, making the menopause transition a critical window for prevention.

In this milestone 300th episode and Season 2 premiere, master health coach and bestselling author Amy Lang reveals why menopause isn't decline — it's your Second Spring and most powerful opportunity to not only protect your cognitive future, but become who you were always meant to be.

🧠 What You'll Learn:
 - Why women develop Alzheimer's at higher rates (hint: it's not just longevity)
 - The 30% brain energy drop that happens during menopause
 - 5 mental skills to transform menopause symptoms into empowerment signals
 - Amy's evidence-based brain health optimization protocol that reverses many of the modifiable risk factors for dementia
 - How to tell if your brain fog is normal or early warning signs to heed

🎯 Perfect for:
 - Women experiencing perimenopause or early post-menopause
 - Those with family history of Alzheimer's or dementia
 - Anyone dealing with brain fog, memory issues, or cognitive concerns

📋 Free Brain Fog Quiz: Take the 3-minute assessment at moxie-club.com/bfquiz to understand if your symptoms are normal menopause changes or worth discussing with your doctor.

What to Listen For

• [0:00] Why This Episode Matters
• [1:30] My Daughter of Alzheimer’s Story & My Mission 
• [6:00] The Menopause Brain Health Window Explained
• [12:00] Mindset Micro-Exercise: Reframe Your Symptoms
• [17:00] My Personal Brain Health Blueprint
• [21:00] It’s Never Too Late – Family History Not Required
• [23:00] Your First Step
• [24:00] Take The "Is It Just Brain Fog" Quiz

If you’re searching for: menopause brain health, Alzheimer’s prevention for women, perimenopause memory loss, midlife brain health tips, or healthy aging strategies — you’re in the right place.

Resources Mentioned

• Take The Quiz: Is It Just Brain Fog or Early Signs of Alzheimer's
• YouTube Channel: Happy & Health with Amy

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is.

RESOURCES:

• Register for the FREE Masterclass: 5 Keys to Protecting Your Brain Health
• Book a FREE Discovery Call with Amy Lang
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Follow Amy on Instagram @habitwhisperer

You’ve been told menopause means decline—but what if it’s actually a time for metamorphosis? What if it's your Second Spring—a powerful time to release outdated beliefs, embrace new possibilities, and take charge of your brain health. 

In the season 1 finale, we’re talking about letting go of the beliefs, roles, and expectations that are holding you back so you can step boldly into this next chapter of life. 

What to Listen For

• [00:01:50] The pivot from weight loss to brain health and Alzheimer’s prevention—and why it matters now more than ever.
• [00:04:50] The surprising link between menopause, brain changes, and dementia risk.
• [00:06:30] How “second spring” thinking transforms how you see menopause.
• [00:07:20] The butterfly chrysalis analogy: why breakdown is preparation for flight.
• [00:08:10] Limiting beliefs to release—like “I’m too old to start something new” or “my best years are behind me.”
• [00:10:20] How perfectionism and people-pleasing silently harm your brain.
• [00:11:30] Why letting go of roles, clutter, and outdated dreams frees up brain energy.
• [00:13:10] Menopause symptoms reframed as signs of transformation, not decline.
• [00:18:20] How sleep, insulin resistance, and hot flashes all connect to Alzheimer’s risk.
• [00:21:10] Details about the free quiz: “Is this just brain fog or early signs of Alzheimer’s?”

Conclusion
Menopause isn’t the end—it’s your beginning. This second spring is your chance to protect your brain, reclaim your energy, and create the life you want. Listen to this episode for the inspiration, science, and strategies to step into your most powerful chapter yet.

Resources Mentioned

• Take The Quiz: Is It Just Brain Fog or Early Signs of Alzheimer's
• YouTube Channel: Happy & Health with Amy

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is.

Thank you!

RESOURCES:

• Register for the FREE Masterclass: 5 Keys to Protecting Your Brain Health
• Book a FREE Discovery Call with Amy Lang
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Follow Amy on Instagram @habitwhisperer

Think menopause means saying goodbye to a good night's sleep? Think again.

In this episode, I unpack the real reasons why your sleep is suffering—and what you can do to start sleeping deeply again. These aren’t just tips. They’re game-changing strategies for your midlife brain and body.

What to Listen For:

• [00:03:00] Why menopausal insomnia is not all in your head—it's hormonal.
• [00:04:00] How declining melatonin, estrogen, and progesterone hijack your sleep cycle.
• [00:07:00] The "wired but tired" feeling and why cortisol is to blame.
• [00:09:00] Why generic sleep advice fails during menopause—and what actually helps.
• [00:10:00] The non-negotiable habits to reset your circadian rhythm.
• [00:11:00] Affordable (and high-tech) cooling solutions to reduce night sweats.
• [00:14:00] How to create a “wind down system” that soothes your nervous system.
• [00:15:00] The power of morning sunlight and foods that support sleep hormones.
• [00:18:00] Smart movement tips: when and what kind of exercise actually supports sleep.
• [00:20:00] The truth about hormone therapy (MHT) and how it changed my life.

Menopausal sleep disruption doesn't mean your body is in decline—it’s a biological response to massive hormonal changes. The good news? There are science-backed strategies that can bring relief. 

If you’re ready to move from “wired and tired” to well-rested and refreshed, this episode is your first step.

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is.

RESOURCES:

• Register for the FREE Masterclass: 5 Keys to Protecting Your Brain Health
• Book a FREE Discovery Call with Amy Lang
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Follow Amy on Instagram @habitwhisperer

What if just 15 minutes of writing a day could lower your blood pressure, ease anxiety, and even help you sleep better?

In this episode, we’re diving into the powerful tool of journaling. Whether you’re struggling with sleep, stress, or emotional eating, journaling can be a powerful way to calm your mind and protect your brain—especially in midlife.

What to Listen For:

• [00:03:00] Why journaling isn’t just woo-woo—it’s science-backed brain therapy
• [00:04:00] The emotional and physical health benefits of expressive writing
• [00:05:00] Dr. James Pennebaker’s famous 15-minute journaling study
• [00:05:30] What brain scans reveal about writing and emotional regulation
• [00:06:30] How journaling helps make the “implicit explicit” and reduces overwhelm
• [00:08:00] Why journaling boosts emotional intelligence and boundaries
• [00:09:00] The 4 most powerful journaling methods—and when to use each
• [00:10:00] TLC method (from Thoughts Are Habits Too) for mastering emotional triggers
• [00:15:00] How to reframe difficult experiences with the "Alternate Ending" method
• [00:19:00] Tips to make journaling stick—even if it’s never worked for you before

Journaling doesn’t have to be perfect. It doesn’t have to be pretty.

Try one of the four journaling methods from today’s episode, download the TLC worksheet, and see what happens when you get your thoughts out of your head and onto paper.

References:

Matthew Lieberman, UCLA Study

James Pennebaker, The Secret Life of Pronouns: What Our Words Say About Us

RESOURCES:

• Register for the FREE Masterclass: 5 Keys to Protecting Your Brain Health
• Book a FREE Discovery Call with Amy Lang
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Follow Amy on Instagram @habitwhisperer

Feeling frustrated with midlife weight gain and cravings that just won’t quit? You’re not alone — and it’s not just about willpower.

In this episode, Amy breaks down the real reasons behind that stubborn midsection fat, shares the critical connection between estrogen and brain health, and how to work with your body (not against it) with five essential habits so you can reclaim your energy and protect your brain. 

What to Listen For

• [00:02:00] Why menopause weight gain is more than just a vanity issue — it’s about brain and metabolic health.
• [00:03:00] The surprising link between declining estrogen, insulin resistance, and increased Alzheimer’s risk.
• [00:05:00] Why prioritizing sleep is non-negotiable for managing cravings and protecting your brain.
• [00:10:00] Simple bedtime habits to improve sleep — including a two-minute version if you feel overwhelmed.
• [00:11:00] The power of five servings of colorful fruits and vegetables (and how to make it easy).
• [00:13:00] Why plant proteins like soy, lentils, and nuts can be your midlife superfoods.
• [00:15:00] How starting your day with water (before coffee!) supports energy and reduces cravings.
• [00:17:00] The importance of daily nervous system resets for stress, emotional eating, and brain health.
• [00:19:00] Tiny movement habits that help you maintain muscle, balance insulin, and sleep better.
• [00:20:00] How to shift your mindset from battling your body to partnering with it — and what the weight set point theory means for midlife women.

Recommended Complimentary Episodes

• Episode 239: [Back To Basics] How To Make Habits Stick
• Episode 272: The Essential Stress Response Toolkit
• Episode 283: The Vagus Nerve: Your Brain’s Hidden Ally Against Alzheimer’s

Weight gain during menopause isn’t a battle to win — it’s an invitation to support your brain and body with compassion and smart habits. Listen now, subscribe, and share this episode with a friend who needs to hear it!

Subscribe & Review in iTunes

If you like what you hear, please subscribe to my podcast.  I encourage you to do that today as I don’t want you to miss an episode.  Click here to subscribe on iTunes!

Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is.

RESOURCES:

• Register for the FREE Masterclass: 5 Keys to Protecting Your Brain Health
• Book a FREE Discovery Call with Amy Lang
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Follow Amy on Instagram @habitwhisperer