Hey friend!

I want to let you in on a (not so) secret about the KEY role protein and active live cultures play in your brain health. Not because protein is “trendy,” but because your brain and nervous system run on building blocks that come from protein foods: amino acids.

And here’s where it gets extra interesting: One of the easiest and most realistic ways to get high-quality protein is through yogurt. And when it contains live and active cultures, it can also support the gut microbiome… which is DEEPLY connected to the brain through the gut–brain axis.

I learned a TON about the new frontiers of 'protein science' a few weeks ago while visiting Danone at their R&I center in Louisville, Colorado, where I had the privilege of experiencing a private tour of their facilities and an inside look at what led to this protein era, benefits, nutrition, consumer insights, and breakthroughs in protein science.*

My mind was literally blown away... watch this IG Reel I made about my experience!

That experience led me to want to write this newsletter and share a bit more not only about protein for brain health but also about why yogurt’s live cultures matter for the gut–brain axis.

Why protein matters for brain health (beyond muscles)

Protein is made of amino acids, which your body uses to repair and rebuild muscle tissue. Several of these amino acids are used in your brain as precursors for neurotransmitters and neuromodulators.

THINK: the raw materials that help your brain communicate, regulate mood, manage stress, and support attention. So, super important!

My expert take: I’m less interested in protein as a macronutrient and more interested in it as a brain- and body-stability nutrient, because stable blood sugar, steady energy, and better satiety are all “brain-friendly” outcomes.

When you're not eating enough protein to feed your brain, your brain can often feel it as low energy, poor concentration, more cravings, or mood dips.

Do I need to say more?

Yogurt + live active cultures: where gut health meets brain health

Now let’s talk about the 'gut–brain axis', which is nothing more than the constant two-way communication between your gut and your nervous system. This communication is influenced by the gut microbiome through pathways involving immune signaling, inflammation, and microbial metabolites, among other things.

Queue in: Yogurt live cultures.

But beware, because not all yogurt is created equal. Some yogurts, while packed with protein, contain just live cultures, while others contain active live cultures AND probiotics. Remember this: all probiotics are live cultures, but not all live cultures qualify as probiotics.

Live cultures and probiotics are both live microorganisms, but not all microorganisms have proven health benefits. Some live cultures could just be harmless bacteria (often used as food fermentation agents) that enhance the taste and texture of your food, for instance. But probiotics are live microorganisms that actually benefit your health when consumed in adequate amounts.

Researchers are actively studying whether certain probiotics and dietary patterns can influence brain-related outcomes (like cognition, stress resilience, and mood). The findings are promising, but not magic (strain, dose, and consistency matter).

Translation: Yogurt with live cultures can be a supportive habit, but it’s not a standalone brain health treatment, but you don’t need to chase perfection to benefit.

My “Brain + Gut” yogurt formula (simple + effective)

Here’s a quick structure I recommend to my Brain Health Optimization Coaching clients:

1) Start with a high-protein base

• Plain Greek yogurt or a high-protein yogurt option like Oikos PRO or Oikos Triple Zero, or Activia, which does contain probiotics.

2) Add prebiotic fiber (feeds the good microbes)

• Berries like blueberries (my fave for brain health!), raspberries, strawberries, or blackberries; chia, flaxseeds, hemp hearts, or a little sugar-free granola with fiber.

3) Add brain-supporting fats (helps satiety + nutrient absorption)

• Walnuts, hemp seeds, almond butter, peanut butter, or cashew butter.

4) Optional “blood sugar calmers”

• Cinnamon, cacao nibs.

This combo tends to support: steadier energy, fewer cravings, better focus, and a gut environment your brain usually loves.

❗An important note

If you have kidney disease or specific medical conditions, protein targets can change, so make sure to consult with your head physician, nutritionist, or health coach if you have one (nutrition is powerful, but it’s not one-size-fits-all). High protein intake is safe for individuals without pre-existing kidney issues. Concerns about protein harming healthy kidneys are unsupported by current research, but one can never be too careful.

If you want, reply to this email and tell me what a typical day of eating looks like, and I’ll suggest 3 easy ways to “protein anchor” your day while supporting the gut–brain axis, without turning your life into a meal prep Olympics!

Hope this edition of my newsletter was helpful.

Talk to you soon.

-Candy

🧠 Work With Me

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

✅ Book a 30-minute consultation - You'll get 30-minute 1-on-1 laser coaching 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-mins 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 Circadian Crafted Day 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 2026 count!

You don't have to wait to reach your next level. I got you.

🎤 Invite Me to Speak!

If you are seeking guidance and consultation around workforce well-being, brain health, mental health, and sleep optimization programs in your workplace, visit CEO Wellness Club's website to learn more about services that can be tailored to your specific needs.

Or book a FREE 15-minute consultation call with me to learn more about how your organization or institution can benefit from my expertise.

If you would like to hire me as a speaker for a specific activity for your organization, or for an event, please fill out my Speaker Request Form (or if you're part of an ERG or want your organization to hire me, just forward them this email!).

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*My visit to Danone's R&I center in Louisville, Colorado, was sponsored; my opinions and views are always my own.

**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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