This episode is a fan favorite! Due to popular demand, we’re bringing back this highly regarded conversation with cognition dietitian Barbie Boules. In this insightful and practical interview, Lisa Franz and Barbie Boules dive deep into why midlife women face unique cognitive and metabolic changes, and exactly what you can do to protect your brain, boost your longevity, and feel your best through every stage of life.
If you missed it the first time or need a motivating refresher, tune in for proven strategies to reduce dementia risk, reframe mindset, and truly take control of your health. This conversation is packed with actionable tips—from the 14 modifiable risk factors to the power of movement, community, and the MIND diet—making it a must-listen at any age.
Timestamp Overview:
00:00 - Welcome & Introduction of Barbie Boule
s00:49 - Barbie Boules’ Personal Story & Professional Mission
02:21 - The Origins of Barbie’s Focus on Women’s Cognitive Health
03:37 - Why Women Experience Brain Changes & The Estrogen Hypothesis0
6:01 - Agency Over Cognitive Decline & The Lancet’s 14 Modifiable Risk Factors0
9:17 - The List: 14 Modifiable Risks for Dementia & What You Can Control
13:09 - Cognitive Reserve: How to Build It (Spanish, Puzzles, and More)
15:01 - Social Isolation, Depression & Why Community Matters for Brain Health
18:46 - Exercise, Menopause & What Type Really Helps19:10 - Strength Training, Cardio & the Benefits for Brain, Body, and Longevity
22:34 - Where to Start: Making Fitness Realistic & Sustainable
24:02 - Why Focus on a Year, Not 6 Weeks: Lessons from 25 Years of Coaching
27:04 - Becoming the Person You Want To Be: Habits, Mindset & Self-Compassion
29:08 - Why Grace, Time, and Support Matter Most
29:38 - The Power of Community: Barbie Boules’ BrainSpace Program
33:02 - Nutrition Pillars for Great Brain Health (Simple & Effective!)
35:25 - The MIND Diet: What to Eat More Of, and Why Plants Matter
37:09 - Getting Enough Protein, Avoiding “No Carb” Pitfalls, and What Really Works
39:39 - Final Takeaways & Where to Find Barbie Boules
Connect with Barbie Boules:
Instagram: @the_cognition_dietitian https://www.instagram.com/the_cognition_dietitian/
Website: nhttps://www.barbieboules.com/
Youtube: @the_cognition_dietitian
Connect, Share & Subscribe:
Love this conversation? Subscribe and follow for more expert advice and life-changing wellness strategies. Tag us on Instagram @nutritioncoachingandlife or connect via nutritioncoachingandlife.com with your favorite takeaways. Don’t forget to share this episode with a friend—because the best lessons are even better the second time around!
