July 22nd is World Brain Health Day 🧠, but if you know me, then you know every day is Brain Health Day over here because here’s the truth: you can’t create a legendary life with a foggy mind, fractured focus, or fatigue running the show.

Your brain is the command center of your destiny.​
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​This journey and my purpose, although fulfilling, came out of my pain and frustration trying to find solutions to my own struggles after YEARS of neglecting my sleep for the grind, which affected my brain's health and the way I showed up as a businesswoman and the CEO of my own company.
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Brain fog, lethargy (you name it), mental lags... I experienced ALL of it, and I paid a hefty price. I missed lucrative deals, opportunities, and personal and professional connections because my brain and well-being were not on point.

I was sprinting toward success, while my brain was burning out silently in the background.

My mom is also a cancer survivor who's experienced 'chemo brain' (cognitive decline as a consequence of chemotherapy), which unfortunately many cancer survivors face, putting them at risk of developing early Alzheimer's and dementia.​
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So you see... for me, this is PERSONAL.

This field (brain health, neuroscience, longevity, biohacking, high performance) is still overwhelmingly male and white. And I'll go ahead and say it... even the little space women have carved out is still predominantly white.

But the voices of women who look like me and my heritage, our stories, and our leadership belong here too. Period.

I didn’t step into this space because I fit the mold. I stepped in to break it.

As an Afro-Latina, as a wellness leader, and as someone who’s walked the path of burnout and breakthrough, I’m here to tell you:

Your brain matters. Your health matters.

YOU matter.

When we protect our minds, we amplify our mission and protect our legacy!

🧠 Tips for Brain Health and to Help Reduce Your Chances of Cognitive Decline

1. Stay physically active: Engage in regular exercises such as brisk walking, swimming, or dancing. Physical activity improves blood flow to the brain, enhances memory, and reduces the risk of cognitive decline. (Source: Mayo Clinic)
2. Follow a brain-healthy diet: Consume a well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Research suggests that the Mediterranean diet, which emphasizes these food groups, is associated with a lower risk of cognitive decline. (Source: Alzheimer's Association)
   • I try to eat fatty fish at least twice a week and have been obsessed with sardines all my life (I'm Dominican, after all lol). I love this sardine (skinless always + in olive oil, please and thank you!), and I like this one as well. They're wild-caught, and I trust these brands. Always try to go for wild-caught fish if your budget permits.
   • I like this cacao powder (great for smoothies!), this 70% cacao chocolate, and these cacao nibs, which I use to sprinkle on my yogurt, chia pudding, and even my pancakes!
   • I am obsessed with this walnut butter and also love this almond butter as well.
   • ​I also use this organic turmeric powder for teas, smoothies, and seasoning!
3. Heal your gut, heal your brain: Your gut and brain are in constant communication, and when your gut is off, everything from your focus to your sleep and even your mood can take a hit. Focus on a prebiotic and prebiotic foods
   • Prebiotics (fiber-rich foods like garlic, onions, bananas) feed the good bacteria. ​
   • Probiotics (fermented foods like yogurt, sauerkraut, kimchi, kombucha, kefir) will replenish your microbiome, and make sure to integrate a good-quality probiotic supplement like this one.​
4. Engage in mental stimulation: Challenge your brain with activities that require mental effort and novelty. Read books, learn a new skill, solve puzzles, or play strategy games. Such activities can help build cognitive reserve and improve brain function + new experiences stimulate neuroplasticity. (Source: Harvard Health Publishing)
   • 🧩 Here are some of my fave games to help boost your brain:
     • Sudoku: A classic that never gets old. It's like a literal mental workout for your brain cells. I like this one that I often get on Amazon.
     • Crossword Puzzles: Challenge your vocabulary while having a blast filling in those boxes. I like this "A Puzzle a Day" booklet by The New York Times.
     • Chess: I became a fan after watching The Queen's Gambit on Netflix! It is a game of strategy that exercises your brain's planning and foresight. Definitely worth the try. I got this chess board game as soon as I was done watching the series.
     • Jigsaw Puzzles: Puzzles are great to give your visual-spatial skills a boost. You can go solo or have your friends or significant other join you in the fun! The Harry Potter fan in me is loving this 550-piece one right here. It took me a few weeks, but I looked forward to every night I spent completing it.
     • Memory Card Games: Play memory-matching games like this one to enhance your memory prowess.
5. Prioritize quality sleep: Aim for 7-9 hours of restful sleep each night. Sleep plays a crucial role in memory consolidation and overall brain health. Establish a regular sleep routine and create a comfortable sleep environment. (Source: National Institute on Aging)
   • Track your sleep to see how and if you're improving (I have been using this sleep tracker for the past 3 years and can't imagine my life without it now!).
6. After Intense Learning or Focus, REST: After a focused learning session, intentionally rest your mind. You can do so by meditating or doing a short relaxing yoga session.
7. Make it Challenging and Change Things Up: Regularly engage in new activities that challenge your brain. New experiences stimulate the formation of new neural pathways.
8. Meditation: Meditation has been shown to promote neuroplasticity. It also reduces stress, which hinders the formation of new neural pathways. You can use Apps like Calm, or our good friend YouTube, to find millions of FREE meditations.
9. Hypnosis: By using hypnosis, we enter into a suggestible, trance-like state where we can achieve changes in neural connections faster than in our awakened states. This state is similar to the state of neuroplasticity! It is a goal of mine to try hypnosis this year. I'll keep you posted :)

🧠 Understand Your Brain

Although you don't need to be an expert in brain health like I am, you DO need to, at least, understand the landscape of cognitive decline... it is crucial!

According to recent data:

• Women vs. Men: Women tend to experience a higher rate of cognitive decline than men (I know, UNFAIR!). Hormonal fluctuations, a more complex immune system, and longer lifespans contribute to this increased risk. Despite these differences, most medical research has historically been conducted on men, leading to a significant gap in health data tailored to female physiology.
• Age Matters: Cognitive decline increases with age, with a significant rise in the risk for individuals aged 65 and above. But things are changing, and more and more younger people are already complaining of memory problems (according to UCLA Longevity Center, 1 in 7 younger people already complain of memory problems).

But since cognitive decline-related illnesses like Alzheimer's begin in the brain DECADES before the first symptom of memory loss, it means we have time. But the time to take proactive action is NOW.

The good news is that being part of my CEO Wellness Club community, you are way ahead of the curve and already well on your way.... Yay, you!

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🧠 What About Your Genetics and Your Brain?

Having a genetic predisposition to cognitive decline-related illnesses does not equate to a death sentence!

I always teach this in my workshops and masterclasses... Genetics can be the pistol, but lifestyle is the trigger. While genetics can play a role in certain conditions, lifestyle factors and other environmental influences also significantly contribute to the development and progression of these illnesses.

🧬 APOE Gene

One of the well-known genes associated with an increased risk of Alzheimer's disease, a common form of cognitive decline, is the APOE gene. There are different forms of the APOE gene, and the presence of the APOE ε4 allele is associated with an elevated risk of developing Alzheimer's disease.

However, it's important to note that not everyone with the APOE ε4 allele will develop Alzheimer's, and conversely, many people without this allele may still develop the condition.

It's crucial to adopt a holistic approach to brain health, focusing on lifestyle factors such as a balanced diet, regular exercise, mental stimulation, and proper sleep... and that's why I am so passionate about the work that I do, and how it impacts YOU and my community and why I'm so intentional with the tools and resources I provide you to get you started on your journey.

🧠 Work With Me

My August coaching offerings are now LIVE, and you can:

✅ Book a 30-minute consultation - You'll get a 30-minute 1-on-1 laser coaching session from me based on your most pressing question (1 question) or based on the answers from your Brain and Sleep Assessment.

✅ or join my 30-Day VIP Brain Health Coaching Program - This option is my most hands-on package. One-on-one laser coaching from me. It includes a Brain and Sleep Assessment and a Guided Plan created specifically for you.

You get access to my virtual program and assignments based on the program.

• 3 Zoom calls (30 minutes each) at the start, middle, and end of the 30-day program.
• OPTIONAL: ​​Oura Ring or similar sleep tracker shared data to keep you accountable for implementing the behavioral and environmental changes. You also receive daily sleep questions to help us identify what’s working and not working with particular behaviors that do not support the plan we will design together for you.

If you're ready to step up and invest in yourself, grab your spot now. This work will change you.

Let’s make this summer count!

Your next level is closer than you think.

🫐 Recipe of the Day: Blueberry Brain-Boosting Smoothie

Blend 1 cup of spinach, 1/2 cup of blueberries (can be frozen or room temperature), 1/2 a banana, 1 tablespoon of chia seeds, 1 tablespoon of almond butter, and 1 teaspoon of apple cider vinegar (trust me on this!), and 1 cup of almond or walnut milk for a delicious and nutritious brain-boosting treat!

If you make it, take a photo and tag me on Instagram (@candycalderon_) so I can repost you.

I love to see you in action!

🧠 Brain Trivia Time!

1. What’s faster: the speed of a brain signal or a Formula 1 race car?

2. What is one of the brain’s favorite fuels (besides glucose)?

a) Protein

b) Caffeine

c) Ketones

d) Fiber

3. True or False: Chronic stress can shrink your brain.

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If this was sent to you by a friend, get the next ACTION PACKED newsletter by signing up here. *Bonus, you’ll receive my downloadable PDF guide called "Your Millionaire Brain 🧠" at no cost.

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That's all for now.

Talk to you soon!

-Candy

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Trivia's answers:

1. The brain signal. Brain neurons can transmit information at up to 250 mph. That's faster than an F1 car on a straightaway!
2. Option C. Produced during fasting or a low-carb diet, ketones provide powerful clean energy for the brain.
3. True. Long-term stress can reduce the size of the prefrontal cortex, affecting decision-making and emotional regulation.

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As usual, all opinions and suggestions of people, places, and products I love are my own. All linked products are independently selected and curated by the CEO Wellness Club team and me. Some of them contain affiliate links. If you love and buy something we link to, we may earn a commission at no extra cost to you. This newsletter is for informational purposes only and does not constitute professional or medical advice of any kind. The information provided should not be used for diagnosing or treating a health problem or disease. Ask your doctor before trying any new regimens, herbs, or supplements.

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