5 simple eating changes a dietitian made to boost brain health and sharpen mental clarity

Incorporating simple changes for brain health became a top priority for registered dietitian Ashley Koff after she turned 52.

As she entered a new stage of aging, she decided it was time to be more intentional with her nutrition and lifestyle habits to protect her mind from possible cognitive decline.

Koff, who had always prioritized her gut health, discovered how closely the brain and digestive system are connected.

“I’ve always taken care of my digestive health and I doubled down on that focus as a preventative for my brain,” Koff, a registered dietitian, told Business Insider.

She explained her approach by saying, “Your brain is like a mini ecosystem of the whole body.”

For her, that meant every food choice and lifestyle change could have long-term effects on her brain’s vitality.

How simple changes for brain health shaped Ashley Koff’s everyday habits

Koff, who founded the Better Nutrition Program and wrote the upcoming book “Your Best Shot,” believes that lasting patterns in eating and living matter far more than any miracle supplement.

Through her own journey, she discovered how small, consistent actions can build a foundation for stronger brain health.

Here are the simple changes for brain health that helped transform her daily routine.

Balancing blood sugar: A simple change for brain health

For years, Koff followed intermittent fasting, often skipping breakfast to help manage her hormones and maintain a healthy weight.

But when she began wearing a glucose monitor about four years ago, the results surprised her.

Her blood sugar would spike and drop dramatically during mornings that began with coffee alone.

Those sudden crashes led to fatigue and brain fog. In response, she made a lifestyle change by adding balanced breakfasts and light snacks throughout her day.

Today, her mornings start with overnight oats and berries, giving her fiber and steady energy.

She also adds quick snacks such as mango or raw honey for fast fuel during workouts.

“If I am doing anything that’s at all physically demanding or even mentally demanding, I need a little bit of carbohydrate or my blood sugar goes too low,” she said.

Since adjusting her diet, Koff’s blood sugar has stayed stable, helping her stay focused and energized longer.

Research supports this strategy, suggesting that stable glucose levels can help preserve brain function as we age.

Eating the rainbow for better nutrition and brain health

After turning 50, Koff made another simple change for brain health—eating a wider variety of colorful fruits and vegetables.

She began following the principle of “eating the rainbow,” ensuring her plate included several colors at each meal.

Each pigment represents a unique set of nutrients.

Red tomatoes, for example, are full of lycopene, while turmeric offers bright orange curcumin known for its anti-inflammatory properties.

Because of her family history of eye and memory issues, she focused more on orange and yellow produce that contains lutein and carotenoids. These powerful antioxidants protect the body’s cells.

This nutrition-rich approach not only supports her brain but also benefits her vision and immune system.

It’s a reminder that simple, natural foods can have a significant impact on how the body and mind age together.

Boosting energy with creatine and smart habits

Koff also began taking creatine—a supplement made from amino acids known to support muscle and brain energy.

She first tried it to boost athletic endurance, but kept using it for its potential brain benefits.

She takes a small daily dose of creatine HCL, which absorbs more efficiently than standard creatine monohydrate.

Along with her supplement routine, she enjoys a morning espresso, a comforting ritual that research shows may help protect the brain from cognitive decline as part of healthy aging.

For Koff, it’s about balance and awareness—listening to her body’s needs and fueling it with the right mix of nutrients.

Enjoying fish for omega-3s and longevity

Long before tinned fish became trendy, Koff was already stocking her pantry with sardines and mackerel.

These smaller fish are packed with omega-3 fatty acids, which are known to reduce inflammation and support brain and heart health.

She enjoys them as a convenient, protein-rich meal that fits easily into her busy schedule.

However, she’s also mindful about choosing fish from sustainable sources and avoiding those high in mercury.

For those who aren’t fond of seafood, she recommends plant-based options such as flaxseeds, which also contain omega-3s.

This simple lifestyle change adds another layer of brain-boosting nutrition to her week while supporting long-term wellness.

Avoiding alcohol: the most potent change for brain health

One of Koff’s biggest simple changes for brain health was saying goodbye to alcohol.

She stopped drinking at 48 after realizing it was undermining her otherwise healthy routine.

Alcohol disrupted her sleep, affected her digestion, and made it harder for her body to burn fat—all of which can impact brain function.

“It felt like I’d always be washing my floor with dirty shoes if I include alcohol,” she said.

Since quitting, she’s noticed clearer thinking, deeper sleep, and more consistent energy. It became a defining part of her journey toward better nutrition and mindful aging.

A holistic approach to healthy aging

For Ashley Koff, the path to mental clarity and long-term wellness isn’t about perfection—it’s about progress.

Each of her simple changes for brain health reflects a deeper understanding that the mind and body are interconnected.

By balancing blood sugar, choosing colorful foods, staying active, and cutting out alcohol, she shows how lifestyle changes and intentional nutrition can support brain strength at any age.

Her story is proof that small, everyday choices can add up to powerful results—a message that reminds us that it’s never too late to take care of our health and our minds.

Watch Ashley Koff share her insights on better nutrition and brain health at Women’s Wellness Day, inspiring simple steps toward a healthier you.