“For whatever reason, I’ve had brain health on my mind lately. Is there a supplement you would recommend taking?”

This is a big one!

Let’s talk about how insulin resistance, light, and hormones altogether affect cognition and what we can do about it:

Insulin isn’t just about blood sugar—it plays a vital role in the brain:

1. The Brain Needs Insulin for Memory and Learning

• Insulin helps brain cells absorb glucose, which fuels brain function.
• It also supports communication between neurons (synaptic plasticity), which is key for learning and memory.

1. When the Brain Becomes Insulin Resistant:

• Brain cells can’t access the energy they need, leading to brain fog, poor focus, and memory issues.
• It contributes to neuroinflammation and oxidative stress, both of which are linked to cognitive decline, both of which we address within this program.
• There’s growing research connecting insulin resistance to Alzheimer’s disease—it is now being referred to as “Type 3 diabetes.”

Supporting Cognitive Health through Blood Sugar Balance:

• Eating a low-glycemic, whole-foods diet rich in healthy fats, fiber, and antioxidants.
• Getting regular movement—exercise improves insulin sensitivity and brain function.
• Prioritize sleep and stress management—both are critical for insulin regulation and cognitive resilience. ⬇️
• Prioritize Morning Light. There is a deep link between circadian biology, hormones, and cognitive health. Morning light—specifically, natural light exposure to the eyes shortly after waking—plays a central role in regulating both metabolism (including insulin sensitivity) and cognition-supportive hormones via the suprachiasmatic nucleus (SCN), your brain’s master clock. The SCN is a tiny cluster of neurons in the hypothalamus, right above the optic chiasm. It receives light signals directly from the retina through the retinohypothalamic tract—so it’s highly sensitive to natural light.

🌄 It is this morning light that triggers a hormonal cascade supporting brain and metabolic health. This will help your body anticipate meals, activity and rest.

🕰️ Regulating your biological clock improves insulin sensitivity by aligning glucose metabolism with energy expenditure.

🕰️ Supporting Cortisol’s natural rise in the morning, which helps to mobilize glucose appropriately (not excessively).

POOR CIRCADIAN SIGNALING INCREASES INSULIN RESISTANCE AND THE RISK OF METABOLIC DISORDERS. (Rules of thumb: Avoid artificial light in the morning upon waking. Expose naked eyes to the Natural Light First. Get outside if you can. No cell phone usage if you can help it.)

BOOSTING CORTISOL IN THE MORNING, which is the ideal time, helps it to peak naturally as it should.

How:

Light stimulates your Hypothalamic-Pituitary-Adrenal (HPA) axis, increasing cortisol in the morning.

This improves alertness, focus, and glucose regulation.

WITHOUT A.M. LIGHT 🌅 Cortisol may peak too late or not at all, causing brain fog, sugar cravings and disrupted insulin signaling.

Tying in Melatonin here: You need light exposure for Melatonin production. What does this have to do with cognitive health?

• adequate levels of Vit. D FROM SUN EXPOSURE triggers Tryptophan to convert to Serotonin. Serotonin is the precursor to Melatonin. When you get this light-dependent pathway synced up, you will gain better sleep + better mood = stronger cognitive performance + improved insulin handling. ♾️

Tying in your Peripheral Clocks: Liver, Pancreas, Gut.

• Your body has “clock genes” in nearly every tissue, as in the liver, pancreas and gut which manage insulin and glucose.
• These clock genes take cues from the SCN, so you can see the importance of morning light in synchronizing this system to prevent insulin resistance and cognitive fatigue.

We want to respect and honor this natural rhythm for homeostasis.

PUTTING IT INTO PRACTICE:

1. Get outside as soon as you can after waking up for 10-20 minutes. This sets your circadian clock, boost serotonin, & anchors your cortisol rhythm.
2. Ditch the sunglasses 🕶️. Full spectrum light needs to hit the retina. I don’t think I have to tell you girls this, but never look directly at the sun. It is enough to look around and gaze at the sky.
3. Combine light exposure with movement to enhance glucose metabolism and brain oxygenation. Going for a short walk in the morning is a great idea when you can make it happen.
4. Avoid bright artificial light at night 📲 to promote melatonin, support memory, and insulin sensitivity overnight.

NOW LET’S TIE IN THE ROLES OF PROGESTERONE AND ESTROGEN INTO THIS TOPIC.

Hormonal shifts during perimenopause and menopause can make you feel like a fog has settled over you.

🧠 Estrogen’s Role in Brain Health:

• Estrogen promotes blood flow to the brain, supports neurotransmitter activity (like serotonin and acetylcholine), and protects against oxidative damage.
• It also helps with verbal memory, focus, and mood regulation.
• As estrogen declines, you may notice increased forgetfulness, difficulty concentrating, and word-finding trouble.

🧠 Progesterone’s Role:

• Progesterone has calming, neuroprotective effects. It modulates GABA receptors, promoting a sense of calm and sleep quality.
• Its decline can contribute to anxiety, insomnia, and heightened stress response—which all impact cognition.

These hormonal shifts can lower the brain’s resilience and increase vulnerability to cognitive decline if other risk factors (like insulin resistance, inflammation, or chronic stress) are also present.

YOU MIGHT ASK, “DOES HRT HELP OR HARM COGNITIVE HEALTH?”

Estrogen replacement can be protective if started around the time of menopause (often called the “critical window” or “timing hypothesis”).

• Transdermal estrogen (patches, creams) avoids first-pass metabolism through the liver, making it a gentler, safer option for many women.

It may help with: •Verbal memory •Mental clarity and focus •Mood regulation •Sleep quality (which indirectly improves cognition)

Potential Cognitive Drawbacks or Risks:

• If started late into postmenopause (typically more than 10 years after menopause), estrogen therapy may increase risk of cognitive decline or vascular problems.
• Estrogen without progesterone in women with a uterus may increase certain risks of endometrial cancer, so close monitoring and balance is necessary.
• Some women may not tolerate synthetic progestins well, which can negatively affect mood and mental clarity.

SO CAN THE ESTROGEN PATCH PREVENT COGNITIVE DECLINE?

• It may help delay or reduce the severity of cognitive symptoms, especially if started during the perimenopausal or early postmenopausal phase.
• However, it’s not a guaranteed safeguard against Alzheimer’s or long-term neurodegeneration.
• The benefits lie mostly in symptom relief (brain fog, hot flashes, mood swings) rather than in preventing diseases like dementia.

DOES THE PATCH LOSE IT’S EFFECTIVENESS OVER TIME?

The patch doesn’t wear out like a medication tolerance, but your hormonal needs may change over time.

Absorption can change over time depending on age, weight changes, or placement site.

The dose may need adjustment based on symptoms, lab tests, or life stage (e.g., moving from perimenopause into late postmenopause).

Some practitioners cycle women off patches after a certain period to assess baseline function.

BOTTOM LINE: HRT can support cognitive clarity and mood when used appropriately, however:

• Timing, dose, and individual biochemistry matter.
• It’s most helpful when part of a broader strategy—including metabolic health, stress reduction, sleep, and nutrient support are being utilized, as we do within this program.

HOLISTIC SUPPORT FOR 🧠 HEALTH:

• Circadian Practices-as discussed above.
• High Quality Cod Liver Oil and/or Fatty Fish, which helps to maintain brain structure, reduce inflammation and support memory.
• B Vitamins from Egg Yolks, Beef Liver/Organs, Bee Pollen, Bee Products like the Triple Bee Honey

helps to support methylation, mood and neurotransmitter balance.

• Magnesium in general is necessary, but Magnesium Threonate in particular promotes improved cognitive function and performance, neuroplasticity, stress, sleep and mood support.
• Preventing insulin resistance and inflammation by managing blood sugar with Circadian Practices and eating larger meals during the day, while avoiding eating 2-3 hours before bedtime. Berberine can be used as a natural insulin modulator. The Tissue Salt Kali Bichromicum 6x can also support insulin sensitivity due to the Chromium in it, and because it is a tissue salt, it is very safe and gentle.
• Daily Movement: walking, yoga, Pilates, strength training
• Avoid high sugar and refined carbs in your meals and snacks
• Support the Liver in metabolizing hormones so that they do not build up or “recycle” into inflammatory forms. Bitter herbs like Dandelion, Artichoke and Burdock in tea or tincture form can help here. So does the Homeopathic remedy Nux Vomica in 30c or 200c. I also like to utilize the Newton Labs complex Drainer to support the liver (which already has Nux vomica in it) and their Menopause Complex goes along with that beautifully.
• Ashwaghanda or Holy Basil are adaptogens that may help with calming cortisol and adapting to transitional phases of life.
• Rhodiola is also an adaptogen that may help fatigue without overstimulation.
• Track your energy, mood, sleep and cognition for patterns. If symptoms creep back in, it may be time to implement some of these suggestions, or speak with your provider about adjusting your HRT/Patch dosage, rotate application site, or re-evaluate.

🧠 Following-up with Cholesterol is Crucial for Cognitive Function

1. Your Brain is Made of Fat — Especially Cholesterol

• The brain contains 20–25% of the body’s total cholesterol, despite being only ~2% of body weight.
• Cholesterol is a major structural component of Neuronal cell membranes, Myelin sheaths (which insulate neurons and speed up signal transmission), Synapses (crucial for memory, learning, and communication between neurons)

🧠 Without adequate cholesterol, brain cells can’t form stable connections or transmit signals effectively.

1. Cholesterol is Needed for Key Brain Chemicals

• It helps form lipid rafts—tiny platforms in neurons that organize receptors and enzymes.
• These rafts are critical for neurotransmitter signaling, including Serotonin (mood, sleep, memory, which we already touched on), Acetylcholine (learning, attention, memory)
• Low cholesterol = poor receptor function = impaired memory and mood.

2. Cholesterol is the Precursor to Vital Hormones

• All steroid hormones (estrogen, progesterone, cortisol, testosterone and Vitamin D) are made from cholesterol.
• These hormones play vital roles in Memory, Stress response, and Emotional regulation

Now let’s discuss Statins:

What Statins Aim To Do:

• Lower LDL cholesterol by inhibiting HMG-CoA reductase in the liver.
• Reduce cardiovascular events in high-risk patients.

😣 Now, here’s the Potential Cognitive Side Effects of Statin Use:

Especially at high doses or in the elderly:

• Memory loss of brain fog
• Disruption of Myelin: low Cholesterol = impaired insulation for nerve signals.
• Lowered synthesis of sex hormones, which circles back to our discussion on the impact of hormones on menopausal cognitive decline.
• Reduced CoQ10 levels which are also produced via the HMG CoA pathway and is crucial for mitochondrial function in neurons.
• *Anyone experiencing new brain for or memory loss after starting statins should discuss this with their prescribing practitioner.

Lipophilic statins like simvostatin and atorvastatin cross the blood brain barrier putting your cognitive health at a higher risk. Meaning, they are able to dissolve into lipid-rich environments such as the blood brain barrier allowing them to transport into the brain.

Hydrophilic statins, like pravastatin and rosuvastatin supposedly have less ability to cross the blood brain barrier, but even these might be able to cross the barrier through other mechanisms 🧐

🧠 Cholesterol is a building block for the brain and protecting memory, mood, and cognition.

For people taking Statins, since CoQ10 is vital for ATP (cellular energy production), Brain and Heart Health let’s review what foods are excellent sources of this vital nutrient:

1. Highest source: Organ meats! 🥩😉😆(here I am reiterating again) because they are super nutrient dense and bioavailable.
2. Fatty Fish 🐟: sardines, salmon, fish eggs, cod. Added benefit of DHA/EPA here too.
3. Grass-fed Beef and Lamb, especially cuts with visible fat.

Supportive Nutrients of CoQ10:

1. B vitamins 🍯 🐝 products
2. Magnesium, of course 💁🏻‍♀️
3. Selenium and Vitamin E protect CoQ10 from oxidation. So think your Go Raw Sprouted Sunflower and Pumpkin Seeds, Full Spectrum Vit. E supplement made from sunflower seeds, or Wheat Germ Oil. A couple Brazil nuts per day for selenium and egg yolks 🍳.

If someone is looking to try supplemental CoQ10 we would be looking for Ubiquinol NOT Ubiquinone. Ubiquinol is more bioavailable. Life Extensions brand, and many others use Kaneka Ubiquinol in their products which is a high quality one. When you look at the labels it will usually say if they are using Kaneka Ubiquinol in their products because, it is well known to be good quality.

Another important note 🗒️

When LDL Becomes Damaging:

Essentially, oxidized cholesterol forms when LDL, often dubbed the “bad” cholesterol, undergoes a chemical reaction with free radicals. This process can lead to inflammation and the buildup of plaque in our arteries, a condition known as atherosclerosis, which heightens the risk of heart disease and stroke.

The concern here is that oxidized cholesterol is more damaging than regular LDL. It not only contributes to plaque formation but also exacerbates inflammation, making it a double threat to our health.

Fortunately, our program literally aims to reduce oxidative stress/free radicals.

We need to emphasize the importance of lifestyle choices in managing this risk.

• A diet high in inflammatory, processed foods, trans fats, and sugars, can increase the levels of oxidized cholesterol. Excessive alcohol intake, smoking and poor food combinations are obviously also factors.
• Medications that suppress metabolic pathways and create mineral imbalances is another contributing factor of oxidative damage.
• Chronic stress, whether mental, emotional, or physical and an inability to produce efficient energy while efficiently reducing cellular waste products will absolutely contribute to oxidation.

Consuming the nutrient dense foods within our program and providing the body with foods rich in antioxidants and minerals prepare and activate pathways that manage oxidative stress.

• Regular exercise/movement, and maintaining a healthy weight are also pivotal in preventing the oxidation of LDL cholesterol.
• Stress reducing activities such as meditation, journaling, EFT (tapping), nature walks, and prayer/devotionals help to manage our emotional and mental state.

How your light environment connects to Oxidized Cholesterol:

1. Natural Light produces Vitamin D- which is an antioxidant and anti-inflammatory. Your body uses cholesterol to begin the process of creating Vitamin D from Sunlight on exposed skin. It’s important to use this pathway and get cholesterol doing this intended job here. ☀️
2. Artificial light at night disrupts Melatonin, which is a major powerful antioxidant. Protect its secretion by minimizing artificial light at night. Lower Melatonin = Increased Oxidative Stress in the body = greater risk of LDL oxidation.
3. Circadian Disruption creates Metabolic Chaos. Remember the body clock governs your organs having downstream effects such as lipid metabolism, inflammation, and antioxidant defenses. Working late, working on computers all day and under fluorescent lights and too much screen time on our phones will impair how our body handles cholesterol.

🌟 The light we live in, which should be predominantly natural light, supports your body’s antioxidant defenses, while artificial light at night disrupts melatonin and your circadian rhythm, which can quietly increase oxidative stress and damage LDL cholesterol. Managing your light exposure - like getting outside in the morning and dimming screens at night - is an underrated but powerful way to care for ourselves.

While cholesterol gets a bad rap in mainstream medicine, it’s the oxidized form that’s particularly harmful. By making conscious lifestyle choices, we can mitigate this risk and promote better health overall.

In anticipation of the next question that could come up in conversation would be:

🧬 Genetics & Oxidized Cholesterol: What You Inherit vs. What You Influence

Some people are genetically predisposed to higher levels of LDL cholesterol or have gene variants that make their LDL particles smaller and denser—which makes them more prone to oxidation. Others may have slower detox pathways or reduced antioxidant enzyme activity making them more vulnerable to oxidative stress.

But here’s what we have to remember:

Genetics load the gun, but environment pulls the trigger.

How Genetics & Light Environment Interact

🌞 1. Gene Expression Is Light-Sensitive:

• Your circadian genes regulate inflammation, metabolism, and oxidative repair. These genes respond directly to light signals.
• Disrupted light environments can flip “bad” switches in genetically sensitive individuals - raising your risk for oxidized cholesterol and inflammation.
• Balanced light exposure (morning sunlight, darkness at night) can actually optimize the expression of genes that protect against oxidative stress.

🌚 2. Melatonin Supports Genetic Repair:

• If your body’s antioxidant enzymes are sluggish genetically, melatonin is your backup.
• Melatonin supports mitochondrial repair, reduces lipid peroxidation, and can partially offset a genetic predisposition toward oxidation.
• Light at night = low melatonin = your weak genetic links are now exposed and vulnerable.

💡 So What Can You Do?

Even if you have:

• A family history of high cholesterol
• Known SNPs that impair antioxidant function
• Or stubborn LDL patterns

You can still make a difference by:

• 🌞 Getting natural light early in the day to reinforce healthy gene expression
• 🌙 Reducing artificial light exposure at night to preserve melatonin
• 🫐 Supporting your antioxidant system through food, targeted supplements, herbs or even homeopathy.
• 🧘‍♀️ Managing stress, which also oxidizes LDL!

We have to remember that your genes may shape what your body does with cholesterol, but how you live - especially how you light your day and darken your night - can either protect or provoke your most vulnerable pathways. This is where traditional wisdom meets biology: you were designed with built-in rhythms. Honor them, and healing becomes more possible.

Speak soon.

🦢