Key takeaways:
Meet Sarah Ferreira, MS, MPH, RD, IFNCP: Brain Health Coach
Sarah Ferreira, MS, MPH, RD, IFNCPis an integrative and functional dietitian with dual master's degrees in Nutrition and Public Health, plus additional training in applied neuroscience and brain health. Her clinical interests include dementia prevention, neurological conditions, thyroid and digestive health, and the psychology of eating behavior.
Sarah's career spans inpatient clinical nutrition, eating disorder treatment, community nutrition with WIC, and 1:1 and group work at the Cleveland Clinic Center for Functional Medicine. She's passionate about helping people build confidence through knowledge and celebrating strategic successes over time.
Outside of her professional life, Sarah can often be found with a stack of library books, at a flamenco dance class, or spending time outdoors with her young son. She believes the fullest life is best lived with strong black coffee, flavorful curries, and mango in just about any form.
Sarah's Top Recommendations
Her new favorite brain health technique:
"My new favorite brain health technique is supplementing with Magnesium L-Threonate, a form of magnesium with some evidence of the ability to cross the blood brain barrier more efficiently than other types. I love it because it supports clearer thinking, better focus, and a calmer nervous system without feeling sedating. It's become a simple daily ritual that I plan to keep!"
Here's one of our favorite magnesium picks.
A simple strategy that's been especially effective for clients:
"Sleep troubles are so frustrating, and make it much more difficult to focus, maintain healthy blood sugar, and keep energy levels up. A simple strategy I've been talking about with clients who struggle with sleep is lowering the room temperature at night.
As bedtime approaches, core body temperature should drop; a cooler environment reinforces this process and signals the brain that it's time to wind down. Sleeping in a cooler room, typically around 60 to 67°F, has been shown to promote deeper slow wave sleep and reduce nighttime awakenings. A cooler setting can also prevent overheating, which is a common disruptor of REM sleep. Altogether, adjusting the thermostat is a simple, evidence aligned way to improve both the depth and consistency of your sleep."
A mindset shift that makes a big difference:
"Shifting away from 'ideal or nothing' thinking can be incredibly freeing and supportive of long term success. When clients think in extremes like 'I need to be at the gym for 45 minutes in order to exercise,' or 'If I can't do this perfectly, it's pointless,' I encourage them to think about the next best step and adopt a mindset of purposeful experimentation as they try out new things.
Over time and with consistency, small wins accumulate and foster self compassion, shape our sense of self, increase motivation, and create a positive sense of control over our brain health."
Her go-to brain boosting ritual:
"My go to brain boosting ritual is early morning movement. In the winter, I notice the best benefits for mood and mental clarity with a challenging Pilates session, weight lifting, and indoor cycling. It feels like a major win if I can get it done before my toddler wakes up!"
What she's most excited about in brain health research:
"I'm really excited about the ongoing accumulation of evidence around nutrition and brain health. Studies increasingly show that long term, nutrient dense eating patterns can support memory, focus, and even slow age related cognitive decline. Key nutrients like omega 3 fatty acids, antioxidants, and choline appear to protect neurons, reduce inflammation, and support healthy brain signaling.
What I find especially uplifting is how practical and adaptable these findings are, both for personal habits and for guiding clients. Framing food as a tool for cognitive resilience makes healthy eating feel meaningful and empowering, rather than restrictive."
Content Corner
Huberman Lab: Nutrients For Brain Health & Performance
Bottom line: This Huberman Labs episode is a practical companion to what Sarah shared about nutrition and brain health. Dr. Andrew Huberman, Stanford neuroscientist, breaks down the specific nutrients proven to support brain function, both for immediate cognitive performance and long term brain health.
The episode covers ten science supported tools, starting with the fact that fat is the most important element for brain function because it provides the structural building blocks for neurons. Huberman explains that omega 3 fatty acids, particularly DHA, are essential for brain health, with foods like salmon, mackerel, and sardines being top sources. He recommends 1.5 to 2 grams of DHA daily for those not consuming enough fish.
Beyond omega 3s, he dives into choline (500mg to 1g daily), which supports focus by providing the substrate for acetylcholine, a key neurotransmitter. He also covers anthocyanins from blueberries (60 to 120 grams of fresh berries daily has been shown to enhance cognition in older adults), phosphatidylserine for reducing cognitive decline, and creatine for brain energy, particularly beneficial for those who don't eat meat.
The key insight? Huberman emphasizes that the goal is to get proper nutrients via food first, then use supplements as a backup. He also explores something fascinating: how we can actually rewire our food preferences toward healthier choices by understanding the gut brain connection and the psychology of taste. Our brains can learn to crave the foods that are good for us.
BetterBrain Takeaway:The nutrients Huberman highlights, omega 3s, choline, and antioxidants, are exactly the ones Sarah mentioned being excited about. Whether you're looking to optimize focus now or protect your brain for the long term, this episode offers specific, actionable guidance on what to eat and how much.
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