Do you ever find yourself asking: Is this brain fog from menopause, normal aging, or the start of something more serious? If so, this episode is for you. 

With so many of us seeing parents struggle with cognitive decline, these fears are valid. But not all forgetfulness is the same—and in this episode, you’ll learn what’s normal at midlife and what might signal something deeper.

What to Listen For

1. [00:03:00] What’s normal forgetfulness in your 50s.
2. [00:04:00] How menopause and hormonal shifts affect your brain’s attention and working memory.
3. [00:05:00] Other potential causes of brain fog that you might not have considered—like post-COVID inflammation and thyroid issues.
4. [00:06:00] How memory changes in your 70s and 80s differ from those in midlife.
5. [00:09:00] What’s never normal at any age when it comes to memory—clear red flags you should know.
6. [00:11:00] The four stages on the memory loss spectrum—from normal aging to dementia.
7. [00:12:00] The key difference between brain fog and Alzheimer’s that many people miss.
8. [00:16:00] Why heart health and metabolic health matter so much for your brain.
9. [00:17:00] How your daily choices have more power over your brain health than your genetics—and what you can start doing today.

In this episode, you'll learn how to spot the difference between normal memory issues and signs of cognitive decline—plus why midlife is your window of opportunity to build a healthier brain.

🎧 Listen now and if this resonated with you, share this episode with a friend who keeps losing track of her keys or phone. 

Recommended Complimentary Episodes

• Ep 249: The Critical Role of Sleep in Alzheimer's Prevention
• Ep 250: Is Alzheimer's Really Hereditary?
• Ep 287: Beating Brain Fog

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:

• Download the FREE Excerpt of Thoughts Are Habits Too
• Purchase Thoughts Are Habits Too
• Book a FREE Discovery Call with Amy
• Download After Mom’s Alzheimer’s Diagnosis: The First 8 Things to Know and learn how to support her with more calm, clarity, and confidence.
• Download the RESTORED Protocol: Eight Essential Protective Factors to Build an Alzheimer's-Resistant Brain
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching  and on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

Why do some memories last forever, while others vanish the moment you walk into a room? 

In this episode, we break down the neuroscience behind memory—how memories are created, stored, and retrieved—plus how menopause, stress, and sleep impact what you remember and forget.

What to Listen For:

• [00:02:10] The 3 essential stages of memory: encoding, consolidation, and retrieval—and how they work
• [00:03:45] Why multitasking and distraction destroy your ability to remember
• [00:05:10] How your hippocampus acts like a Lego master when building memories
• [00:07:00] Why poor sleep can sabotage your brain’s ability to store memories
• [00:08:45] The surprising way every recall changes your memory (hint: it's not a replay)
• [00:10:00] How estrogen supports your memory (and what happens when it drops)
• [00:11:10] The four types of memory—and why working memory fails first in menopause
• [00:13:00] How procedural memory explains why people with Alzheimer’s can still play piano
• [00:14:30] Memory loss red flags: what's normal vs. what's not
• [00:15:50] What science says you can do right now to support your brain through hormonal changes

Cognitive decline isn't inevitable. By understanding how your brain stores and retrieves memories—and how menopause can impact each stage—you can take meaningful steps to protect and improve your cognitive health.

 🎧 Listen now and share this episode with a friend who keeps losing track of her phone. And don’t forget to subscribe so you don’t miss Part 3 in the Memory 101 series.

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:

• Download the FREE Excerpt of Thoughts Are Habits Too
• Purchase Thoughts Are Habits Too
• Book a FREE Discovery Call with Amy
• Download After Mom’s Alzheimer’s Diagnosis: The First 8 Things to Know and learn how to support her with more calm, clarity, and confidence.
• Download the RESTORED Protocol: Eight Essential Protective Factors to Build an Alzheimer's-Resistant Brain
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching  and on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

Ever wonder why you can still remember your home phone number from childhood, but forget someone’s name seconds after meeting them? That’s not memory loss—it’s your memory systems doing exactly what they’re designed to do. 

In this episode, I’m breaking down the four main types of memory, how they work, and why understanding them is essential for protecting your brain health, especially during menopause.

What to Listen For

• [00:01:00] Why memory isn’t a single process—and what that means for brain fog and forgetfulness
• [00:02:00] The top 2 myths about memory (and what science says instead)
• [00:04:00] How forgetting can actually be a healthy brain function
• [00:05:00] The difference between sensory, working, and long-term memory
• [00:06:00] What working memory really does—and why yours may feel overloaded lately
• [00:12:00] What episodic memory is and why it’s the first to decline with Alzheimer’s
• [00:15:00] The role of semantic memory in remembering facts and concepts
• [00:18:00] Procedural memory and why Alzheimer’s patients can still play piano
• [00:22:00] How all your memory systems work together, like a jazz band
• [00:23:00] The impact of menopause on memory and the role estrogen plays in brain health

When you understand how your memory systems function—and how they’re affected by things like menopause and stress—you can take meaningful action to support your brain. 

 🎧 Listen now and share this episode with a friend who keeps losing track of her phone. Stay tuned for Part 2 of the Boosting Memory series.

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:

• Download the FREE Excerpt of Thoughts Are Habits Too
• Purchase Thoughts Are Habits Too
• Book a FREE Discovery Call with Amy
• Download After Mom’s Alzheimer’s Diagnosis: The First 8 Things to Know and learn how to support her with more calm, clarity, and confidence.
• Download the RESTORED Protocol: Eight Essential Protective Factors to Build an Alzheimer's-Resistant Brain
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching  and on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

You’ve cleared the fog… now it’s time to find your flow.

In this bonus episode of the Brain Fog series, we move past basic fixes and talk strategy: how to upgrade your cognitive performance using the latest in brain science.

What to Listen For

• [00:01:00] Why brain fog isn’t a personal failing—and what it’s really trying to tell you
• [00:03:00] How most advice about “focus” gets it wrong (and what works instead)
• [00:06:00] The Attention Hierarchy: the 4 levels of focus and why they matter
• [00:10:00] What flow state really is—and how to know if you’ve been there
• [00:13:00] The 3 brain regions that must work together for clear thinking
• [00:17:00] Four hidden enemies of focus you probably haven’t considered
• [00:22:00] Simple daily tactics you can try today to start improving focus
• [00:25:00] Why decision fatigue is stealing your cognitive energy—and how to stop it
• [00:26:00] How nutrition, hydration, and sleep directly affect your ability to concentrate
• [00:29:00] Long-term strategies to train your brain for focus and clarity

This episode goes beyond brain fog and shows you how to rebuild clarity from the inside out. By understanding how your brain works—and what it needs to thrive—you’ll be equipped to go from foggy and frustrated to sharp, focused, and fully present. Ready to give your brain a boost?

 🎧 Listen now and share this episode with a friend who needs more clarity today.

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:

• Download the FREE Excerpt of Thoughts Are Habits Too
• Purchase Thoughts Are Habits Too
• Book a FREE Discovery Call with Amy
• Download After Mom’s Alzheimer’s Diagnosis: The First 8 Things to Know and learn how to support her with more calm, clarity, and confidence.
• Download the RESTORED Protocol: Eight Essential Protective Factors to Build an Alzheimer's-Resistant Brain
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching  and on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

Can’t get the brain fog to lift? You might be missing a key piece of the puzzle.

In this episode, Amy uncovers surprising triggers of brain fog and walks you through evidence-based solutions to sharpen your focus and protect your brain. Listen now for practical tips!

What to Listen For

• [00:01:00] The 3 brain regions affected by brain fog 
• [00:04:00] How indoor air quality and mold exposure might be hijacking your brain function
• [00:06:30] The surprising connection between noise pollution and accelerated cognitive decline
• [00:07:00] Why your lighting environment and screen time could be draining your mental energy
• [00:08:00] "Attention residue": How multitasking fragments your focus and depletes cognitive resources
• [00:09:00] When brain fog signals something more serious: Neurodegenerative diseases and metabolic disorders
• [00:13:00] The journaling method: How to track and identify your unique brain fog triggers
• [00:14:00] Elimination experiments: A systematic approach to testing what's really affecting your cognition
• [00:17:00] The complete RESTORED protocol: 8 essential pillars for optimizing brain health
• [00:19:00] The implementation secret: Why starting with just one easy habit is crucial for success
• [00:24:00] Identity-based habit formation: Shifting from "trying to" to "I am a person who"
• [00:27:00] Preview of next episode's focus-building techniques and attention training

Resources Mentioned

• Download the complete RESTORED Protocol Guide: moxie-club.com/restored
• Watch Amy's masterclass on brain health through menopause: moxie-club.com/protect
• Book a personalized brain fog elimination strategy session: moxie-club.com/strategy
• Get Amy's book "Thoughts are Habits Too" for her framework on lasting habit change: thoughtsarehabitstoo.com

Brain fog doesn't have to be your new normal. By systematically addressing the underlying factors and implementing the RESTORED protocol, you can reclaim your mental clarity and experience the joy of a sharp, focused mind again. 

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:

• Download the FREE Excerpt of Thoughts Are Habits Too
• Purchase Thoughts Are Habits Too
• Book a FREE Discovery Call with Amy
• Download After Mom’s Alzheimer’s Diagnosis: The First 8 Things to Know and learn how to support her with more calm, clarity, and confidence.
• Download the RESTORED Protocol: Eight Essential Protective Factors to Build an Alzheimer's-Resistant Brain
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching  and on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

Are you finding it harder to focus, constantly forgetting appointments, or struggling to finish your thoughts mid-sentence? You might be experiencing brain fog — and no, it’s not just “getting older.” In this episode, Amy breaks down exactly what brain fog is, why it happens, and what your symptoms might be trying to tell you.

What to Listen For:

• [00:00:55] What brain fog actually is (hint: it’s not a medical diagnosis)
• [00:03:10] Three key brain regions affected when you're experiencing brain fog
• [00:04:00] Common signs like forgetting mid-sentence or rereading text
• [00:07:55] Four common types of brain fog: post-infection, menopause, stress, ADHD
• [00:10:30] The surprising impact of caffeine and ultra-processed foods
• [00:11:45] How estrogen and thyroid changes can disrupt brain function
• [00:13:30] Long COVID and Lyme-related brain fog: what we know now
• [00:14:15] Why poor sleep could be clogging your brain’s “power wash” cycle
• [00:17:15] Nutrient deficiencies linked to cognitive decline
• [00:18:00] Medications that commonly contribute to brain fog (including Benadryl!)

Persistent brain fog can feel overwhelming and frustrating, but understanding the root causes is your first step toward clarity. Whether it’s hormonal shifts, lifestyle stressors, or medication side effects, there are real, actionable ways to reclaim your mental sharpness. 

Tune in to part one now, and don’t miss part two next week for strategies to clear the fog.

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:

• Download the FREE Excerpt of Thoughts Are Habits Too
• Purchase Thoughts Are Habits Too
• Book a FREE Discovery Call with Amy
• Download After Mom’s Alzheimer’s Diagnosis: The First 8 Things to Know and learn how to support her with more calm, clarity, and confidence.
• Download the RESTORED Protocol: Eight Essential Protective Factors to Build an Alzheimer's-Resistant Brain
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching  and on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

What does it really mean to age well? This week, Amy welcomes back Jay Croft to talk all things optimal aging—from menopause and Alzheimer's prevention to the stories we tell ourselves about getting older. This episode is a must-listen for anyone looking to age on their own terms.

What to Listen For

• [00:01:44] How Jay helps fitness centers connect with the 50+ community through Prime Fit Content
• [00:02:06] Why menopause is often misunderstood—and what “second spring” could mean for you
• [00:04:20] The danger of letting the medical system define your experience of aging
• [00:10:12] How storytelling and language shape our experience of menopause and cognitive health
• [00:20:45] The lifestyle shifts that can lower your risk of Alzheimer's—and why this is empowering, not overwhelming
• [00:24:33] Why acceptance—not judgment—is key to optimal aging
• [00:28:18] The mindset shift from "winding down" to “what’s next?”
• [00:33:11] Debunking the myth that Alzheimer’s is purely genetic and unpreventable
• [00:35:55] Why embracing curiosity can make your next chapter your best one yet
• [00:37:45] What you do today matters more than any future “fix” when it comes to aging well

Aging doesn’t have to be about decline—it can be your most vibrant chapter yet. In this episode, Amy and Jay invite you to rewrite the story of your life with curiosity, courage, and intention. Listen now to start aging optimally on your terms.

RESOURCES:

• Download the FREE Excerpt of Thoughts Are Habits Too
• Purchase Thoughts Are Habits Too
• Book a FREE Discovery Call with Amy
• Download After Mom’s Alzheimer’s Diagnosis: The First 8 Things to Know and learn how to support her with more calm, clarity, and confidence.
• Download the RESTORED Protocol: Eight Essential Protective Factors to Build an Alzheimer's-Resistant Brain
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching  and on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

If you’ve ever worried about your risk for Alzheimer’s, especially with a family history, you’re not alone. In this special masterclass replay, Amy walks you through 5 empowering steps to take charge of your brain health, reduce your risk of cognitive decline, and reclaim your clarity, confidence, and energy—starting today.

Learn why women are at higher risk for Alzheimer's disease, how estrogen loss affects your brain, and actionable strategies to prevent cognitive decline without relying on medications.

What to Listen For:

[02:20] Reframing menopause as a time of renewal and your "second spring"

[06:08] Understanding Alzheimer's: what it is, its prevalence, and its impact

[13:40] Key #1: You have agency - lifestyle factors play a bigger role than genetics for most Alzheimer's cases

[19:13] Key #2: Early intervention is everything - Alzheimer's begins 10-30 years before symptoms appear

[27:00] Discussion of current treatments and their limitations

[31:24] Key #3: It's all connected - how estrogen loss affects multiple brain functions

[38:27] Key #4: Focus on what you can control - your daily habits and choices

[41:31] The five principles of brain health optimization and the power of deep sleep

[48:55] The RESTORED protocol - eight essential protective factors for brain health

[55:30] Client success story about transforming sleep quality

[57:45] Key #5: Follow a proven method for implementing brain-healthy habits

[79:55] Introduction to the Sharp for Life coaching program

Ready to take control of your brain health? Learn more about Amy's SHARP FOR LIFE coaching program at moxieclub.com/reclaim

RESOURCES:

• Download the FREE Excerpt of Thoughts Are Habits Too
• Purchase Thoughts Are Habits Too
• Book a FREE Discovery Call with Amy
• Download After Mom’s Alzheimer’s Diagnosis: The First 8 Things to Know and learn how to support her with more calm, clarity, and confidence.
• Download the RESTORED Protocol: Eight Essential Protective Factors to Build an Alzheimer's-Resistant Brain
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching  and on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

If you’ve noticed subtle changes in your memory or seen them in someone you love, this episode is a must-listen.

I’m breaking down the earliest signs of Alzheimer’s, what’s normal, what’s not—and the powerful things you can do today to protect your brain health long before symptoms become severe.

🎧 What to Listen For:

• [02:00] A personal story about Amy’s mom and the memory mistake that raised a red flag
• [05:00] What happens in your brain decades before Alzheimer’s symptoms appear
• [06:00] The continuum of cognitive decline: from mild memory lapses to dementia
• [08:00] The biology of Alzheimer’s—how plaques, tangles, and inflammation disrupt memory
• [09:00] Common memory-related warning signs (and how they differ from normal aging)
• [13:00] Gene Hackman’s forgotten tradition—why it’s more than just “old age”
• [14:00] Language challenges that may signal something more serious than brain fog
• [16:00] Executive function changes—when multitasking and decision-making decline
• [20:00] Mood and personality changes that may point to early Alzheimer’s
• [23:30] What to do if you're seeing multiple signs in yourself or someone else

The early signs of Alzheimer’s aren’t always obvious—but understanding what’s normal and what’s not can make all the difference. The earlier you recognize the signs, the more time you have to take action.

Want to learn what you can do to reduce your risk starting now? Be sure to register for my free masterclass, 5 Keys to Protecting Your Brain Health, and subscribe to the show for more science-backed insights. Let’s stay proactive, together.

RESOURCES:

• Download the FREE Excerpt of Thoughts Are Habits Too
• Purchase Thoughts Are Habits Too
• Book a FREE Discovery Call with Amy
• Download After Mom’s Alzheimer’s Diagnosis: The First 8 Things to Know and learn how to support her with more calm, clarity, and confidence.
• Download the RESTORED Protocol: Eight Essential Protective Factors to Build an Alzheimer's-Resistant Brain
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching  and on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy

If you’re juggling menopause, aging parents, and brain fog, this episode is for you. Today we explore how stimulating the vagus nerve — a key player in your nervous system — can lower inflammation, reduce anxiety, and improve your resilience to Alzheimer’s disease. You’ll walk away with actionable ways to feel better and think clearer, right now.

What to Listen For

• [01:35] What is the vagus nerve — and no, it’s not an anxious gambler 😉
• [03:12] How this “rest and digest” nerve impacts your gut, heart, and immune system
• [04:45] Why 80–90% of vagus nerve signals go from the gut to the brain
• [07:25] What vagal tone means and how it connects to your HRV and stress resilience
• [08:50] The three phases of Alzheimer’s and how inflammation is the true wildfire
• [10:15] Amy’s 5 Principles of Brain Optimization and how the vagus nerve supports each one
• [16:45] Signs you may have poor vagal tone (hello brain fog and poor sleep)
• [18:20] The real causes of low vagal tone — from poor diet to chronic stress
• [19:05] Breathing techniques that stimulate the vagus nerve (Amy walks you through them!)
• [22:00] Cold exposure: The easiest ways to trigger your vagus nerve daily
• [23:30] Why humming, chanting, and singing boost vagal tone
• [24:05] Physical techniques like gentle massage and yoga that support the vagus nerve

Your vagus nerve is like a built-in healing mechanism — and when you know how to activate it, you unlock a powerful ally in the fight against stress, inflammation, and cognitive decline. Incorporate these simple practices to strengthen your vagal tone and feel the benefits in your body, mood, and brain.

🎧 Listen now and don’t forget to subscribe, leave a review, and share this episode with a friend who needs a brain-health boost! You can also subscribe to the newsletter for more science-backed tips on thriving in midlife.

🔗 Important Links Mentioned

• Essential Stress Response Kit – Episode 272
• Free Masterclass: The 5 Keys to Protecting Your Brain Health

RESOURCES:

• Download the FREE Excerpt of Thoughts Are Habits Too
• Purchase Thoughts Are Habits Too
• Book a FREE Discovery Call with Amy
• Download After Mom’s Alzheimer’s Diagnosis: The First 8 Things to Know and learn how to support her with more calm, clarity, and confidence.
• Download the RESTORED Protocol: Eight Essential Protective Factors to Build an Alzheimer's-Resistant Brain
• Schedule your Breakthrough Roadmap session with Amy
• Follow Amy on Instagram @amylangcoaching  and on Facebook @amylangcoaching
• Subscribe to Amy's YouTube channel @happyandhealthywithamy