Do you remember information better when you write it down instead of typing it? Science suggests there's a reason why.

In today's Brain Notes, we're exploring the fascinating research behind handwriting versus typing—and what it means for your brain.

Although typing is faster and more convenient, studies have found that writing by hand activates more areas of the brain involved in learning, memory, and attention. From university classrooms to workplace meetings, the simple act of putting pen to paper—or using a digital pen on a tablet—may help you retain information, think more deeply, and remember what matters most.

In this episode, you'll learn why handwriting creates stronger neural connections, how it encourages deeper processing of information, and why slowing down to write may actually help your brain learn faster.

Whether you're taking notes in a meeting, attending a webinar, reading a book, or brainstorming your next big idea, this simple habit could become one of the easiest ways to support your brain health.

Sometimes slowing down helps your brain speed up learning.

Writing by hand engages more of your brain, encourages deeper thinking, and may help you remember what matters most. The next time you're tempted to type everything, consider picking up a pen—or a digital pen—and give your brain a chance to do what it does best.

If you enjoyed this episode, I'd love for you to subscribe, leave a review, and share it with someone who wants to keep their brain healthy and performing at its best.

And remember...

Success starts with your brain.

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LinkedIn: https://www.linkedin.com/in/genelllemley/
Email: [email protected]

Have you ever looked back on a difficult season in your life and realized it was actually the moment that changed everything?

In this RenewHer Reflection, I share a perspective that completely changed the way I think about life's disappointments. Inspired by a quote from Jay Shetty and the wisdom of Steve Jobs, I reflect on my own journey—from being laid off from my corporate career, to a failed house-flipping business, to discovering brain health, and ultimately finding the work that feels most aligned with who I am today.

At the time, each setback felt like something that was happening to me.

Looking back, I can now see those experiences were happening for me.

Sometimes, we can't understand why a door closes until years later. We can only connect the dots in hindsight.

If you're walking through a difficult season right now, I hope this episode reminds you that your story isn't over yet.

If this episode encouraged you, I'd love for you to share it with someone who may need this reminder today. And if you haven't already, please follow the podcast and leave a review. It helps more women discover RenewHer and join us on this journey toward living with greater purpose, resilience, and brain health.

Subscribe to my newsletter Mind Matters.
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LinkedIn: https://www.linkedin.com/in/genelllemley/
Email: [email protected]

Women are at a higher risk for Alzheimer’s disease—yet the reasons behind this are still not fully understood.

In this episode, we explore what current research is revealing about women’s brain health, why prevention matters long before symptoms appear, and how everyday lifestyle choices can help support long-term cognitive resilience.

This is not a message of fear.

It’s a message of awareness, timing, and empowerment.

Because brain health is not something that suddenly changes later in life—it is shaped by the choices we make every day.

You’ll also learn how emerging research, including insights from neuroscientists studying women’s brain aging and hormonal changes across the lifespan, is helping us better understand why women may experience different patterns of cognitive aging.

While there is still much to learn, one thing is becoming increasingly clear:

We are not powerless when it comes to brain health.

Brain health is not built in a single moment.

It’s built through hundreds of small choices over time—how we eat, move, rest, think, and connect.

And the most important time to start is not “someday.”

It’s now.

If this episode resonated with you, start with one small step this week:

Small steps matter more than perfection.

00:00 Highlight Clip

00:47 Welcome to RenewHer

01:11 Why Brain Health Matters

01:51 Women’s Risk and Caregiving Load

03:23 Hormones, Menopause, and the Brain

04:48 Alzheimer’s Starts Decades Early

06:03 Lifestyle Prevention Mindset

06:42 The Scale of the Alzheimer’s Crisis

07:29 Neuroplasticity and Daily Choices

08:07 Six Pillars of Brain Health

11:26 You’re Not Powerless

12:09 Closing

Subscribe to my newsletter Mind Matters.
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Get my free guide: Fog to Focus: 4 Proven Brain Habits to Reclaim Your Mental Edge
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LinkedIn: https://www.linkedin.com/in/genelllemley/
Email: [email protected]

We all know too much sugar isn't good for us—but what is it actually doing to our brain?

In this episode of Brain Notes, we're taking a closer look at the connection between sugar and brain health. You'll learn how excess sugar can contribute to brain fog, memory problems, and cognitive decline, where hidden sugars are lurking, and why some sugars are better than others. Plus, I'll share a few simple strategies to help you reduce your sugar intake without feeling deprived.

Protecting your brain starts with becoming more aware of how much sugar you're consuming and being intentional about cutting back. Small, consistent changes can have a meaningful impact on your long-term brain health.

Subscribe to my newsletter Mind Matters.
Subscribe to my YouTube channel RenewHer with Genell 
Schedule a free Discovery Session with me.
Get my free guide: Fog to Focus: 4 Proven Brain Habits to Reclaim Your Mental Edge
Check out my website
LinkedIn: https://www.linkedin.com/in/genelllemley/
Email: [email protected]

In today’s RenewHer Reflection, we explore a powerful question that may be shaping your life more than you realize:

Are you living from a scarcity mindset or a growth mindset?

The mindset you operate from influences how you interpret challenges, setbacks, and even your own potential. And often, we don’t even realize the lens we’re using.

A scarcity mindset is rooted in the belief that there isn’t enough—enough time, energy, opportunity, or ability. It often shows up in thoughts like: “I’m too old,” “It’s too late,” “I can’t change,” or “This is just how things are.”

A growth mindset, on the other hand, is the belief that change and improvement are still possible. It doesn’t mean things are always easy—it simply means you believe you can learn, adapt, and grow over time.

In this episode, we explore how these mindsets show up in everyday life and how small shifts in thinking can create meaningful change.

If you’ve ever felt stuck, discouraged, or unsure if change is still possible, this episode is your reminder that your next chapter is still being written.

Growth is not something you outgrow—it’s something you can choose.

Subscribe to my newsletter Mind Matters.
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LinkedIn: https://www.linkedin.com/in/genelllemley/
Email: [email protected]

Have you ever noticed how quickly one thought can change your mood?

Maybe your boss says, "Can we talk tomorrow?" and suddenly your mind has created a worst-case scenario. Or perhaps you replay a conversation, wondering if you said the wrong thing. Before long, your thoughts have turned into stories—and those stories affect how you feel, how you respond, and even how your body reacts.

In this episode, we're exploring Dr. Daniel Amen's concept of ANTs—Automatic Negative Thoughts—and how these common thought patterns can steal your peace, drain your confidence, and create unnecessary stress.

You'll learn why not every thought that enters your mind deserves your trust, and you'll discover a simple process to recognize and challenge the thoughts that are making life harder than it needs to be.

00:00 Highlight Clip

00:43 Welcome

02:07 What Are ANTs

02:37 Thoughts Affect Body

04:38 Spoting the Nine ANTs

06:28 Four Most Harmful

08:59 Catching Yourself

09:58 How to Kill ANTs

10:53 Real Life Examples

11:58 Key Takeaways

12:50 This Week’s Challenge

13:23 Closing And Subscribe

 If you enjoyed this episode, please follow the RenewHer Podcast and share it with a friend who could use a reminder that they don't have to believe every thought that goes through their head.

Subscribe to my newsletter Mind Matters.
Subscribe to my YouTube channel RenewHer with Genell 
Schedule a free Discovery Session with me.
Get my free guide: Fog to Focus: 4 Proven Brain Habits to Reclaim Your Mental Edge
Check out my website
LinkedIn: https://www.linkedin.com/in/genelllemley/
Email: [email protected]

When most people think about protecting their brain, they think about exercise, sleep, or nutrition. But what if some of the biggest influences on brain health are hiding in places you least expect?

In this episode of Brain Notes, we explore three surprising body systems that play a powerful role in cognitive health: your ears, your mouth, and your gut.

You'll learn why untreated hearing loss has been linked to an increased risk of cognitive decline, how chronic gum disease and inflammation may affect brain health, and why researchers often refer to the gut as the body's "second brain."

Because your brain doesn't work alone—and taking care of your body is one of the best ways to take care of your brain.

✔ Your brain doesn't work alone. What affects your body affects your brain.

✔ Untreated hearing loss is associated with an increased risk of cognitive decline, but early intervention and hearing aids may help preserve brain function.

✔ Chronic inflammation from periodontal disease has been linked to cognitive decline and Alzheimer's disease.

✔ Good oral hygiene is about more than protecting your smile—it's an investment in brain health.

✔ The gut and brain are constantly communicating through the gut-brain axis, influencing mood, inflammation, and cognitive function.

✔ Small daily habits can have a big impact on your long-term brain health.

If you enjoyed this episode, be sure to follow the podcast and share it with someone who wants to protect their brain and thrive as they age.

Subscribe to my newsletter Mind Matters.
Subscribe to my YouTube channel RenewHer with Genell 
Schedule a free Discovery Session with me.
Get my free guide: Fog to Focus: 4 Proven Brain Habits to Reclaim Your Mental Edge
Check out my website
LinkedIn: https://www.linkedin.com/in/genelllemley/
Email: [email protected]

Have you ever talked yourself out of something—not because you weren't capable, but because you weren't sure you were good enough?

In this RenewHer Reflections episode, I share personal stories from my life and explore how self-doubt and my inner critic quietly shaped many of my decisions. From repeating swim lessons three times as a child to questioning opportunities later in life, I reflect on the invisible barriers we create and the stories we tell ourselves about who we are and what we're capable of.

If you've ever struggled with self-doubt, perfectionism, or wondering whether you're really enough, this episode is for you.

Just because you hear the voice doesn't mean you have to believe it.

And that voice doesn't deserve the final vote.

If you enjoyed this episode, please follow, rate, and share the RenewHer podcast with a friend. Your support helps us reach more women who are ready to renew their body, renew their brain, and renew their life.

Subscribe to my newsletter Mind Matters.
Subscribe to my YouTube channel RenewHer with Genell 
Schedule a free Discovery Session with me.
Get my free guide: Fog to Focus: 4 Proven Brain Habits to Reclaim Your Mental Edge
Check out my website
LinkedIn: https://www.linkedin.com/in/genelllemley/
Email: [email protected]

Ever find yourself staring at a menu for far too long… or scrolling Netflix without being able to choose anything at all?

We tend to think of decision-making as a simple skill—something we should just be good at. But the reality is more complex. Even smart, capable, high-performing people can find themselves stuck, second-guessing, or overwhelmed by choices that seem like they should be easy.

In this episode, we explore why that happens—and what’s actually going on beneath the surface when decisions feel harder than they should.

We also look at how different brain systems play a role in the way we process choices, why stress and mental fatigue matter more than we realize, and why some people seem to move through decisions more easily than others.

And finally, we talk about what helps: not forcing better decisions through more effort, but creating the conditions where clearer, calmer decision-making becomes possible.

00:00 Highlight Clip

00:48 Welcome

01:20 Menu Overwhelm

03:12 Why Decisions Matter

04:23 Brain Systems Behind Choices

06:32 Why We Get Stuck

07:05 How Decisive People Think

08:20 Practical Decision Tools

10:22 Weekly Challenge and Closing

Subscribe to my newsletter Mind Matters.
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LinkedIn: https://www.linkedin.com/in/genelllemley/
Email: [email protected]

What are the best mental exercises for your brain? Is doing crossword puzzles enough?

In this episode of Brain Notes, brain health coach Genell Lemley explores why the most powerful way to strengthen your brain isn't simply doing the same puzzles over and over—it's learning something new.

Discover how different activities stimulate different parts of the brain, why lifelong learning matters, and how stepping outside your comfort zone helps create new neural connections that support brain health and cognitive resilience.

Genell also shares a personal story about her retired husband taking up calculus and why retirement can become a season of growth and discovery rather than mental decline.

Whether you're still working or enjoying retirement, this episode will inspire you to challenge your brain in new ways and embrace the mindset of a lifelong learner.

In this episode, you'll learn:

Brain Notes Challenge:

Spend just 15 minutes each day doing something your brain hasn't mastered yet. Learn a new skill, take a class, try a new hobby, or simply step outside your routine. Small challenges today can help create a healthier brain for tomorrow.

Subscribe to my newsletter Mind Matters.
Schedule a free Discovery Session with me.
Get my free guide: Fog to Focus: 4 Proven Brain Habits to Reclaim Your Mental Edge
Subscribe to my YouTube channel RenewHer with Genell 
Check out my website.
LinkedIn: https://www.linkedin.com/in/genelllemley/
Email: [email protected]