Advertise on podcast: Happy & Healthy with Amy

When Penn Holderness described APOE4 as a “ticking time bomb,” it struck a nerve for a lot of people, especially women in midlife who already feel vulnerable about their brain health. Could a GLP-1 medication protect your brain if you carry the APOE4 gene? Amy unpacks the science in plain English and explains why genes are not destiny, why menopause changes the conversation for women, and what research-backed actions you can start taking right now. What to Listen For [00:00] Why Penn Holderness’s APOE4 reveal sparked such a big reaction  [02:30] What it actually means to carry one or two copies of the APOE4 gene  [05:30] Why APOE4 is a genetic predisposition, not a verdict  [08:30] The critical difference between APOE4 and the rare genes that directly cause early-onset Alzheimer’s  [10:30] Why midlife and postmenopausal women may face a different level of APOE4-related risk  [14:00] How fear drives people toward quick-fix solutions and why that matters in Alzheimer’s prevention  [18:00] What the observational GLP-1 research shows and the big caveat most people miss  [22:00] What the EVOKE and EVOKE Plus semaglutide trials found in people with early Alzheimer’s symptoms  [25:30] What hormone therapy can do for sleep and symptom relief — and what it has not been proven to do for dementia prevention  [28:30] Why the FINGER study, U.S. POINTER, and modifiable risk-factor research offer the most hopeful path forward  [32:30] The free RESTORED guide, the 8 evidence-based lifestyle factors, and Amy’s call to take action without panic If you’ve been feeling afraid of your genetic risk, this episode is your reminder that APOE4 is not destiny. Amy explains why the most powerful path forward is still grounded in the basics: sleep, movement, metabolic health, stress management, and consistent daily choices. Listen now, subscribe to the show, and grab Amy’s free guide so you can start protecting your brain one step at a time. From The Episode Download the free RESTORED ProtocolBook your Breakthrough Roadmap sessionResearch cited in this episode: 1. NIA Alzheimer's Disease Genetics Fact Sheet — APOE4 prevalence and risk breakdown https://www.nia.nih.gov/health/alzheimers-causes-and-risk-factors/alzheimers-disease-genetics-fact-sheet 2. Altmann A et al. (2014). Sex modifies the APOE-related risk of developing Alzheimer disease. Annals of Neurology. https://pmc.ncbi.nlm.nih.gov/articles/PMC4117990/ 3. Stanford Medicine (April 2026). Women get Alzheimer's more often than men: Five things the science tells us. https://med.stanford.edu/news/insights/2026/04/women-alzheimers.html 4. Alzheimer's Association (2025). Statement on oral semaglutide phase 3 topline data (EVOKE/EVOKE+ trials). https://www.alz.org/news/2025/alzheimers-ass RESOURCES: Book a FREE Discovery Call with AmyOrder Amy's book Thoughts Are Habits Too:  Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.Schedule your Breakthrough Roadmap session with AmyFollow Amy on Instagram @amylangcoaching Follow Amy on Facebook @amylangcoachingSubscribe to Amy's YouTube channel @happyandhealthywithamy

Did you know researchers found a specific bacteria — the one found in gum disease — in up to 95% of Alzheimer's patients' brains? And that menopause makes your mouth significantly more vulnerable to exactly this bacteria? In this episode, Amy digs into one of the most overlooked connections in brain health: the link between your oral health, the menopause transition, and Alzheimer's disease. We're talking about brain protection — and it's more actionable than almost anything else you can do. What You'll LearnWhat menopause actually does to your mouth — and why estrogen loss puts your gums, saliva, and bone at risk The bacteria called P. gingivalis — how it travels from your gums to your brain, and why it was found in 90–95% of Alzheimer's patients' brain tissueThe accelerated rate of cognitive decline when active gum disease is presentSix practical, evidence-based steps you can start tonight to protect your oral health — and your brainAbout the SPRING Trial — a promising clinical trial for people with mild to moderate Alzheimer's, now actively recruitingResources MentionedFree RESTORED Protocol Guide: moxie-club.com (link in description)SPRING Trial (Clinical Trial for Mild-Moderate Alzheimer's): springclinicaltrial.comAlcohol-Free Mouth Rinse (TheraBreath): [link in show notes]Electric Toothbrush (Philips Sonicare): [link in show notes]Research ReferencedOral Health and Menopause: A Comprehensive Review on Current Knowledge and Associated Dental Management. PMC3793432.Welberry et al. (2025). Reflections on The Lancet's Commission on Dementia Prevention, Intervention, and Care. The Lancet. PIIS0140-6736(25)00149-7.BrightFocus Foundation Zoom In on Dementia & Alzheimer's, Episode 41. Dr. Michael Detke, Lighthouse Pharmaceuticals.RESOURCES: Book a FREE Discovery Call with AmyOrder Amy's book Thoughts Are Habits Too:  Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.Schedule your Breakthrough Roadmap session with AmyFollow Amy on Instagram @amylangcoaching Follow Amy on Facebook @amylangcoachingSubscribe to Amy's YouTube channel @happyandhealthywithamy

Have you ever been halfway through a bag of chips — or a carton of ice cream — before you even realized what happened? You weren't hungry. You weren't even enjoying it. You were triggered. And by the time your brain caught up, the moment had already passed. In Part 2 of this conversation, behavior change expert Dr. Howie Jacobson gets into the deeper work — what shame does to your body, why your strongest reactions are actually huge opportunities for growth, and how to build the kind of self-awareness that gets you out of react mode and into respond mode before the damage is done. We also talk about something that doesn't get nearly enough airtime in the health and wellness space: coherence. Dr. Howie makes the case that understanding why your behavior makes sense — even the behavior you're most ashamed of — is one of the most powerful things you can do for lasting change. And for those of us who carry fear about Alzheimer's, that reframe matters more than you might realize. If you haven't listened to Part 1 yet, start there — this conversation builds directly on it. In this episode, Amy and Dr. Howie discuss: Why shame is biologically inhibitory — and what to do insteadHow coherence can erase shame and restore your sense of agencyWhat a disproportionate reaction is actually telling youThe RISE Method: a four-step framework for moving from reaction to responseHow to recognize you've been triggered before it's too lateWhy brittle beliefs are easy to shatter — and what builds real self-trustThe one idea Dr. Howie wants you to carry forward from this entire conversationListen if: You feel like your reactions are running the show — and you want that to changeYou carry shame around habits you haven't been able to breakYou're in perimenopause or menopause and working to protect your brainYou have a family history of Alzheimer's and want to understand why behavior change feels so hardYou're ready to move beyond insight and into actual transformationThis is Part 2 of 2. Resources: 🧠 Take the "Is It Just Brain Fog?" Quiz: moxie-club.com📖 The Buoyant Leader by Dr. Howie Jacobson — available mid-April 2026🌐 Learn more about Dr. Howie Jacobson: howiejacobson.com📻 Dr. Howie's podcast: Plant Yourself — plantyourself.comAbout Amy Lang Amy Lang is a Master Health Coach and Brain Health Specialist helping women protect their brains through the menopause transition — with Alzheimer's prevention at the heart of everything she does. She's the author of Thoughts Are Habits Too, founder of the Second Spring Society, and creator of the RESTORED Protocol. RESOURCES: Book a FREE Discovery Call with AmyOrder Amy's book Thoughts Are Habits Too:  Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.Schedule your Breakthrough Roadmap session with AmyFollow Amy on Instagram @amylangcoaching Follow Amy on Facebook @amylangcoachingSubscribe to Amy's YouTube channel @happyandhealthywithamy

Have you ever thought, I know what to do… so why am I still not doing it? In this episode, Amy sits down with behavior change expert and high performance coach Dr. Howie Jacobson to unpack the deeper reasons habits feel so hard to change. They explore why willpower and insight are often not enough, how your environment shapes behavior, and how hidden "implicit memories" can quietly drive your choices without you even realizing it. If you've ever felt guilty that even the fear of Alzheimer's hasn't been enough to make change stick, this conversation will be a relief. Dr. Howie explains exactly why fear is the wrong fuel for lasting behavior change — and what works instead. This conversation is especially powerful if you've ever felt frustrated by the gap between knowing and doing. You'll hear why some habits are less about food, discipline, or motivation — and more about old survival strategies your brain never updated. And why that's actually good news. Dr. Howie Jacobson has spent decades studying human behavior and motivation. He co-authored Whole with Dr. T. Colin Campbell, Proteinaholic with Dr. Garth Davis, and has worked with leaders, health coaches, and everyday people trying to close the gap between who they are and who they want to be. Amy met him at the Neural World Retreat hosted by Drs. Dean and Ayesha Sherzai — and has been trying to get him on the podcast ever since. In this episode, Amy and Dr. Howie discuss: Why insight alone doesn't create behavior changeHow old survival patterns can show up in present-day habitsWhat may actually be underneath "I know what to do, I'm just not doing it"Better questions to ask instead of "What's wrong with me?"How curiosity produces as much dopamine as food, sex, or cocaineWhat To Listen For [00:00] Why insight alone is not enough[03:01] The power of environment over willpower[10:03] Explicit vs. implicit memory[12:45] The knowing-doing gap explained[15:10] Why some behaviors are really old survival strategies in disguise[25:58] Why fear of Alzheimer’s isn't enough to create lasting lifestyle change[27:15] The “fire alarm” and threat-detection in your brain  [33:20] Why fear is not a long-term motivator [33:41] Defend mode vs. discover modeListen if: You feel stuck in habits you thought you'd have changed by nowYou're worried about brain health or have a family history of Alzheimer'sYou're tired of relying on willpower — or guilt — to motivate changeYou want to understand the deeper emotional drivers behind your behaviorYou're ready for a more compassionate and effective path to lasting changeResources: Take the "Is It Just Brain Fog?" Quiz: moxie-club.comLearn more about Dr. Howie Jacobson: howiejacobson.comDr. Howie's podcast: Plant Yourself — plantyourself.comRESOURCES: Book a FREE Discovery Call with AmyOrder Amy's book Thoughts Are Habits Too:  Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.Schedule your Breakthrough Roadmap session with AmyFollow Amy on Instagram @amylangcoaching Follow Amy on Facebook @amylangcoachingSubscribe to Amy's YouTube channel @happyandhealthywithamy

Are you stuck in a cycle of starting an exercise program and stopping — or never starting at all? You're not alone, and it's probably not your fault. In this episode of Happy & Healthy with Amy, author, functional aging specialist, and founder of Evolution Fitness & Wellness Jackie Bachmeier joins me to break down the 7 real reasons people stop exercising and exactly what to do about each one. Jackie has spent the past decade helping older clients get moving at her Houston-based studio, Evolution Fitness & Wellness — and she's seen every excuse, obstacle, and breakthrough in the book. We also get into why movement isn't just about your body. It's one of the most powerful tools you have for protecting your brain health and reducing your risk of cognitive decline as you age. If you've ever watched a parent decline and quietly thought "I don't want that for me" — this episode is your starting point. If this episode resonated with you, the best thing you can do is subscribe to Happy & Healthy with Amy so you never miss an episode — and take two minutes to leave a review. It helps more people who need this conversation find the show. What To Listen For: [01:41] Jackie's 10-year journey building Evolution Fitness & Wellness[10:04] Who Jackie's clients really are — from age 32 to 91[11:35] What happens to your body if you skip movement during menopause[20:05] Why leg strength is directly linked to memory and brain health[21:22] The 7 reasons you're not exercising[37:25] The cruise chair story — why Jackie does what she does[43:45] The 88 and 89-year-olds who flew to Australia alone[40:27] Jackie's personal connection to Alzheimer's and why movement matters nowGuest Resources: 📚 Stronger Longer — available on Amazon📚 Optimal Longevity — contact Jackie directly🌐 efw.fit📱 Instagram: @efw77095RESOURCES: Book a FREE Discovery Call with AmyOrder Amy's book Thoughts Are Habits Too:  Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.Schedule your Breakthrough Roadmap session with AmyFollow Amy on Instagram @amylangcoaching Follow Amy on Facebook @amylangcoachingSubscribe to Amy's YouTube channel @happyandhealthywithamy

An increase of just 40 watts of leg power is linked to cognitive aging benefits equivalent to a brain functioning three years younger. There's also a direct relationship between leg strength and the size of your hippocampus — the memory center of your brain, and one of the first regions affected by Alzheimer's. In the final episode of Move for Your Brain, Amy and Marian Barnick bring it all together: the research on leg strength and brain health, Marian's Foundations First framework applied specifically to lower body strength, and Marian's own long recovery road — multiple surgeries, two total knee replacements, and what she learned going through it all as both the expert and the patient. This is the episode to share with every woman in your life who thinks she's too broken, too busy, or too late to build strong legs. She's not. Do not settle. What You'll Learn The King's College London twin study: what 10 years of data says about leg strength and brain healthWhy your hippocampus — your memory center — is directly linked to how strong your legs areWhat happens to proprioception after a knee replacement, and what retraining really looks likeHow to apply Foundations First to lower body strength: ankles → hips → balance → strengthWhy pain is the number one thing that stops women from building the strength their brains needThe difference between "used to be athletes" and "forever athletes"Marian's mantra — do not settle — and Amy's reframe: it's your future self, not your old selfWhat to Listen For [1:11]  Amy's opening — leg strength and the brain [2:29]  Marian's recovery road: the car accident, surgeries, what she didn't expect [5:22]  Leg strength and hippocampal volume: the research [6:19]  Foundations First applied to lower body strength [8:35]  "Your ankle mobility shows up as knee pain" — finding the root cause [11:55]  Pain is the #1 barrier — BDNF and why movement helps [12:39]  Marian's free lower body mobility guide [17:01]  Marian's pet peeve: why "just get stronger" is incomplete advice [20:16]  Forever athletes vs. used to be athletes [20:49]  Tennis as a brain health activity [23:26]  Leg strength as locomotion and independence [24:10]  "Do not settle" — Marian's mantra [27:41]  Amy's reframe: future self, not old self [31:24]  The stair moment: small wins, big wins Resources Mentioned King's College London twin study on leg power and cognitive aging: https://pmc.ncbi.nlm.nih.gov/articles/PMC4789972/RESTORED Protocol (free guide): moxie-club.com/restoredIs It Just Brain Fog? Quiz: moxie-club.com/bfquizMarian Barnick's free lower body mobility guide: MarianBarnick.com/GuideRESOURCES: Book a FREE Discovery Call with AmyOrder Amy's book Thoughts Are Habits Too:  Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.Schedule your Breakthrough Roadmap session with AmyFollow Amy on Instagram @amylangcoaching Follow Amy on Facebook @amylangcoachingSubscribe to Amy's YouTube channel @happyandhealthywithamy

Your brain has two jobs when you're injured: keep you safe and keep you functional. So it finds a workaround. It automates it. And it keeps running it — long after the injury is gone. Sound familiar? In part two of Move for Your Brain, Amy and Marian Barnick explore how movement compensations work exactly like thought habits — locked in by the brain, running on autopilot, and quietly working against you until you learn to see them. If you've ever wondered why your knee still aches years after an old injury, why your shoulder never quite came back after surgery, or why you move differently on one side than the other — this episode explains what's actually happening. And more importantly, what to do about it. What You'll Learn How the brain automates movement compensations — and why it never lets them go on its ownWhy treating the symptom (the pain) without retraining the brain never fully worksThe parallel between movement habits and thought habits — and why both require the same approach to changeWhat Marian's Kinetic Stacking Method is and how it breaks compensation cyclesThe Lindsey Vonn discussion: what a torn ACL after a knee replacement reveals about automated neural patternsWhen to see a physiotherapist vs. a kinesiologist — and why you often need bothWhat to Listen For [0:00]  Your brain wins always [1:53]  Menopause weight gain and movement compensations [3:51]  How babies learn to move: the kinesiological blueprint for healing [5:19]  "Your brain has two jobs: keep you safe and keep you functional" [7:47]  The RESTORED Protocol and the exercise factor [8:09]  Physio vs. kinesiologist: who does what and when [10:16]  Lindsey Vonn injury discussion [11:44]  Automated movement in elite athletes — the neural pathway explanation [14:28]  "The muscles are just the worker bees" Resources Mentioned • Thoughts Are Habits Too by Amy Lang: [link] • RESTORED Protocol (free guide): moxie-club.com/restored • Marian Barnick's free lower body mobility guide: [Marian's link] • Part 1 of this series: Episode [###] RESOURCES: Book a FREE Discovery Call with AmyOrder Amy's book Thoughts Are Habits Too:  Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.Schedule your Breakthrough Roadmap session with AmyFollow Amy on Instagram @amylangcoaching Follow Amy on Facebook @amylangcoachingSubscribe to Amy's YouTube channel @happyandhealthywithamy

You already know movement is good for your brain. But is the way you're moving actually delivering the brain protection you think it is? In part one of Move for Your Brain, Amy sits down with Marian Barnick — registered kinesiologist and movement therapist with 30 years of experience — to explore what the menopause transition actually does to your body's ability to move, and why quality of movement matters more than quantity. If you've been exercising and still not feeling the results you expect, this episode explains why — and what to do about it. What You'll Learn Why movement is medicine — not just for your joints, but for your brainHow the menopause transition changes muscle mass, joint health, energy, and recoveryWhat BDNF is and why triggering it matters for memory and learningThe difference between a kinesiologist, physiotherapist, and personal trainer — and when you need eachWhy quality of movement is more important than quantity (Marian's pushback will surprise you)What Marian's Foundations First framework is and how to apply it to your exercise routineWhat to Listen For [1:55]  Marian explains what a kinesiologist actually does — and why most people have never heard of one [7:04]  "Movement is medicine" — what that really means beyond the gym [9:00]  The physical and emotional changes of menopause that most women aren't warned about [12:27]  Why BDNF is your brain's miracle grow — and how to trigger it [14:00]  Strength training and insulin resistance: the connection your doctor probably hasn't mentioned [16:06]  Marian introduces Foundations First: mobility → stability → strength → endurance [18:32]  "I'd fight you on that" — why quality beats quantity every time [20:32]  Pain as a check engine light: why masking it is the worst thing you can do   Resources Mentioned RESTORED Protocol (free guide): moxie-club.com/restoredIs It Just Brain Fog? Quiz: moxie-club.com/bfquizEpisode 114 with Marian Barnick: [link]Marian Barnick's free lower body mobility guide: [Marian's link]  RESOURCES: Book a FREE Discovery Call with AmyOrder Amy's book Thoughts Are Habits Too:  Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.Schedule your Breakthrough Roadmap session with AmyFollow Amy on Instagram @amylangcoaching Follow Amy on Facebook @amylangcoachingSubscribe to Amy's YouTube channel @happyandhealthywithamy

If you're carrying quiet fear because Alzheimer's has touched your family — or you're struggling with brain fog and worried about your brain health — this episode is for you. In this episode, Amy breaks down the 5 biggest mistakes women make with Alzheimer's prevention and brain health, plus one bonus mistake that ties them all together. These aren't obscure errors. They're rooted in outdated beliefs — the same ones most of our parents held — that research has now proven wrong. You'll learn: Why waiting for symptoms is the most expensive strategy there is — and why the menopause transition is your most critical window for preventionHow your genes inform your risk but don't determine your outcome — and the 8-factor RESTORED Protocol that puts the levers back in your handsWhy supplements can't do the job of a strong lifestyle foundationHow chronic stress damages the hippocampus — and what a sustainable recovery plan looks like during menopauseWhat the glymphatic system is and why disrupted sleep is one of the most under-recognized risks for cognitive declineWhy the knowing-doing gap — not lack of information — is the real reason most women aren't protecting their brains (with exercise as the perfect example)Take the ‘Is It Just Brain Fog?’ Quiz Download my FREE Brain Health Guide Schedule your Breakthrough Roadmap session with Amy RESOURCES: Book a FREE Discovery Call with AmyOrder Amy's book Thoughts Are Habits Too:  Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.Schedule your Breakthrough Roadmap session with AmyFollow Amy on Instagram @amylangcoaching Follow Amy on Facebook @amylangcoachingSubscribe to Amy's YouTube channel @happyandhealthywithamy

Picture two plates. One has leafy greens, colorful vegetables, berries, salmon, whole grains, olive oil, and water. The other has a big steak, butter, and whole milk. Both reflect official government dietary recommendations. But here's the twist: one plate represents what Canada, Sweden, Germany, China, the Netherlands, and India all basically agree on. The other comes from just one country—a country that looked at the same nutrition science and went in a completely different direction. Which country? And why? In Part 3 of our Dietary Guidelines series, Amy takes you on a global tour to uncover why the new U.S. food pyramid is a stark outlier from international consensus. She reveals what happened to the 400-page scientific report from 20 independent researchers—and why industry groups are celebrating while scientists are raising concerns. You'll discover: Why the food pyramid was retired 15 years ago—and why it's suddenly backWhat Sweden, Germany, the Netherlands, and other European countries actually recommendWhy China and India's guidelines look nothing like the new U.S. pyramidHow Canada created a science-based guide that aligns with the MIND diet for brain healthThe specific foods that can reduce Alzheimer's risk by up to 53%Plus, Amy shares her free printable MIND Diet wallet card and gives you three actionable steps to put this episode into practice. If you've been confused by the new dietary guidelines, this episode will give you clarity—and a clear path forward for your brain health. 🔗 Resources mentioned: Canada's Food Guide: food-guide.canada.ca/en/MIND Diet Wallet Card: moxie-club.com/walletDr. Akash Patel's Instagram carousel on global dietary guidelines📧 Amy wants to hear from you! Share your thoughts on the new guidelines via email or social media. RESOURCES: Book a FREE Discovery Call with AmyOrder Amy's book Thoughts Are Habits Too:  Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.Schedule your Breakthrough Roadmap session with AmyFollow Amy on Instagram @amylangcoaching Follow Amy on Facebook @amylangcoachingSubscribe to Amy's YouTube channel @happyandhealthywithamy

Why are the new dietary guidelines pushing full-fat dairy and red meat? Is saturated fat actually a healthy fat? And is Dr. Oz wrong for referring to alcohol as a "social lubricant"?  In this episode, Amy exposes the conflicting nutrition advice, impossible math, and double standards, and helps you make sense of the chaos—so you can eat for your brain, body, and future health. What to Listen For (03:54) – Why the Dietary Guidelines Advisory Committee and their 400-page report was disregarded(05:45) – RFK Jr.’s quote: “We are ending the war on saturated fats” and what nutrition science reveals(07:23) – Healthy fats vs. essential fatty acids—and what’s wrong with how the guidelines defined them(09:14) – Saturated fat ≠ essential fatty acid and why that distinction matters for brain and body health(11:05) – Math problem: 3 servings of full-fat dairy per day + prioritizing protein make it nearly impossible to stay under 10% sat fat limit(13:18) – Lactose malabsorption stats by ethnicity and why nutrition science must take health equity into account(15:04) – The MIND diet’s take on fats(16:38) – The culture war: carnivore vs. vegan and how that influenced the new guidelines(19:42) – Joe Rogan’s carnivore diet experiment and why its biggest advocate abandoned it later(26:40) – Dr. Oz, alcohol as a “social lubricant,” and what the guidelines ignoredThe saturated fat "controversy" reveals just how much industry, culture wars, and politics are shaping our national dietary guidelines. As you navigate your health journey, focus on evidence-based strategies like increasing fiber, prioritizing omega-3s, and limiting saturated fat to support brain and metabolic health. 🎧 Listen now and subscribe to Happy and Healthy with Amy to stay informed and empowered. Don’t forget to check out Part 1 if you missed it! RESOURCES: Book a FREE Discovery Call with AmyOrder Amy's book Thoughts Are Habits Too:  Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.Schedule your Breakthrough Roadmap session with AmyFollow Amy on Instagram @amylangcoaching Follow Amy on Facebook @amylangcoachingSubscribe to Amy's YouTube channel @happyandhealthywithamy

The 2025 Dietary Guidelines are here… and they’ve flipped the food pyramid on its head—literally. In part one of this three-part series, Amy unpacks the new dietary guidelines, sharing the wins (finally real clarity around ultra-processed foods!) and why the emphasis on protein may be misleading and a major misstep that could have long-term consequences, especially for women concerned about brain health and Alzheimer’s prevention. What to Listen For [00:56] The flipped food pyramid: steak, butter, and milk at the top?[03:24] Why dietary guidelines should act like a "North Star" for your eating habits[05:20] Two major wins in the new guidelines: eat real food and avoid ultra-processed foods[07:18] What it means to warn against 60–70% of the U.S. food supply[08:00] Where the new guidelines go off course: the “prioritize protein” message[09:45] America’s fiber crisis—95% of us aren’t getting enough[11:15] Alarming stats on vitamin and micronutrient deficiencies[13:05] Why most Americans already get more than enough protein[15:40] How fiber supports brain health via the gut-brain connection[17:35] The incomplete advice of “more protein” without strength trainingIn part one of this three-part deep dive into the new Dietary Guidelines for Americans, we celebrated some much-needed progress—like the shift away from ultra-processed foods. But we also explored a big missed opportunity around fiber and plant-based nutrients that could have profound impacts on your health. Stay tuned for part two where we dig into the culture wars, healthy fats, and what the guidelines don’t say about alcohol. 🎧 Listen now and subscribe to the podcast so you never miss an episode. RESOURCES: Book a FREE Discovery Call with AmyOrder Amy's book Thoughts Are Habits Too:  Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.Schedule your Breakthrough Roadmap session with AmyFollow Amy on Instagram @amylangcoaching Follow Amy on Facebook @amylangcoachingSubscribe to Amy's YouTube channel @happyandhealthywithamy

What if the key to making new healthy habits stick wasn’t discipline or self-control... but compassion? This episode wraps up our 4-part behavior change series with the neuroscience of self-compassion and a proven 3-step process to help you transform habits from the inside out. What to Listen For: [03:00] The 3 things your brain actually needs to create lasting change[04:30] Why fighting your thoughts triggers your stress response[06:00] What part of your brain the “elephant” lives in—and why logic won’t work there[07:30] Why tiny habits feel safer to your brain (and work better)[10:00] The surprising way self-criticism mimics physical danger[11:00] How self-compassion activates your “rest and digest” system[12:00] Amy’s 3-step process to redirect “elephant” thoughts (instead of arguing with them)[15:00] The identity-based shift that changes everything[20:00] Questions to ask yourself that keep you aligned with your future self[22:00] Common hidden identities that sabotage progress—like “I’m an emotional eater” or “I’m not athletic”[24:00] The invisible influence of self-labels on habit formation and behavior[25:30] How to gently reframe your identity[00:27:00] How repetition and identity come together to make habits automatic (without pressure or shame)Change doesn’t happen through pressure—but it can happen under the right conditions. This episode offers a practical, neuroscience-backed way to shift your habits by honoring your needs and rewiring your brain one kind thought at a time. Ready to become the woman you want to be? Tune in, subscribe to the podcast, and don’t forget to check out the earlier episodes in this series for a full foundation. RESOURCES: Book a FREE Discovery Call with AmyOrder Amy's book Thoughts Are Habits Too:  Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.Schedule your Breakthrough Roadmap session with AmyFollow Amy on Instagram @amylangcoaching Follow Amy on Facebook @amylangcoachingSubscribe to Amy's YouTube channel @happyandhealthywithamy

If you’ve ever said “I deserve a treat” or “I’ll start on Monday,” this episode is for you. In Part 3 of this series on why you keep getting stuck, master health coach Amy Lang reveals the hidden triggers most habit frameworks miss that lead to self-sabotage. 🔍 What to Listen For: 0:00 - "I deserve a treat" and other automatic thoughts1:00 - Welcome + why this series matters for your brain3:00 - Quick recap: B=MAP and the Elephant metaphor4:30 - The habit loop everyone gets wrong5:30 - The REAL trigger (it's not the external cue)8:00 - When thoughts trigger shame instead of comfort10:00 - Why being hard on yourself backfires10:45 - The empowering truth about your "second thought"15:30 - Deep dive: Why "I deserve a treat" is so powerful17:30 - Threat thoughts and the shame spiral21:00 - Common Elephant thoughts (which ones are yours?)22:00 - Why willpower always runs out24:00 - This week's challenge: Just NOTICE27:00 - Michael Singer quote + what's coming next weekIf you’ve been trying to willpower your way through habit change, it’s time to stop. Amy shows us that our thoughts are habits—and the first step to freedom is awareness. You might not choose the first thought, but you can choose what happens next. Part of the Happy and Healthy, "Why You Keep Getting Stuck" behavior change series: Part 1: The Hidden Barriers Keeping You StuckPart 2: The Hidden Complexity Leading to OverwhelmPart 3: Uncovering The Real Trigger of Your Habits (this episode)Part 4: What Your Brain Actually Needs to Change (coming next week)RESOURCES: Book a FREE Discovery Call with AmyOrder Amy's book Thoughts Are Habits Too:  Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.Schedule your Breakthrough Roadmap session with AmyFollow Amy on Instagram @amylangcoaching Follow Amy on Facebook @amylangcoachingSubscribe to Amy's YouTube channel @happyandhealthywithamy

“Just eat healthier.” Sounds simple… until you realize it’s actually 100+ tiny decisions—from grocery shopping to social situations to recovering from setbacks. Talk about decision fatigue. No wonder willpower doesn’t work! In this episode, I’m walking you through a simple behavior change formula that explains why you get stuck and what to do instead, so you can make habits like eating healthy and exercising more actually stick. If you want to top relying on motivation and start building a plan that supports your brain, your energy, and your second spring, this episode is for you. What to Listen For: [0:00] Introduction: The Challenge of Eating Healthier[02:59] Recap of Last Week's Episode[03:56] Listener Feedback and Addressing Stuck Points[04:47 ]Steps to Transition to a Brain Healthy Diet[07:26] Preparation Stage: Getting Ready for Change[12:15] Action Stage: Implementing Daily Habits[13:50] Maintenance and Relapse: Navigating Challenges[15:54] The behavior change formula in plain English: what has to be true for a behavior to happen (hint: it’s not “try harder”) [19:00] Why motivation and ability “trade off”—and how environment design makes the healthy choice easier [20:00] Motivation waves (and “Cliff Day”): why your January energy disappears—and how to plan for that on purpose[22:31] The Rider, The Elephant, and The Path Metaphor[29:48] Next Week: Learning to Speak "Elephant"If “eat healthier” has felt overwhelming, this episode will help you see why—and give you a behavior change formula to make the next step simple and sustainable. Hit play, take what fits, and start building momentum one doable choice at a time.  And if this helped you, make sure you subscribe so you don’t miss what’s next in this series. Let me know how you did in this week's challenge. You can find me on Facebook @amylangcoaching or Instagram @habitwhisperer  RESOURCES: Book a FREE Discovery Call with AmyOrder Amy's book Thoughts Are Habits Too:  Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.Schedule your Breakthrough Roadmap session with AmyFollow Amy on Instagram @amylangcoaching Follow Amy on Facebook @amylangcoachingSubscribe to Amy's YouTube channel @happyandhealthywithamy