The Brain-Gut Blueprint: How Lifestyle, Sleep, Strength, and Stress Signals Shape Cognitive Health

In this FutureYou Blueprint™ deep-dive episode of The Coach Debbie Potts Show, we explore one of the most overlooked truths in functional health:

👉 Protecting your brain begins in the gut.
👉 Up to 70–80% of neuroinflammation is driven by digestion, blood sugar, and lifestyle—not age.

If you want sharper memory, better focus, emotional resilience, and long-term cognitive health, you must understand how your daily choices directly affect your gut, mitochondria, nervous system, and blood-brain barrier.

Today, I break down the four most powerful lifestyle levers you can start using immediately to reduce neuroinflammation and build a stronger brain from the inside out.

🔍 In This Episode, You'll Learn:

🛏️ 1. Why Sleep Is the #1 Brain Detoxifier

How 7.5–9 hours of sleep activates the glymphatic system, repairs the blood-brain barrier, calms microglia, improves gut motility, and regulates inflammation.

🏋️‍♀️ 2. How Strength Training Boosts BDNF and Insulin Sensitivity

Why lifting weights 2–3 times per week supports brain plasticity, improves mood, and stabilizes blood sugar—the biggest driver of neuroinflammation.

🚶‍♀️ 3. The Role of Aerobic Training in Cerebral Blood Flow

How Zone 2 cardio improves oxygen delivery, enhances mitochondrial function, supports gut motility, and reduces stress on the nervous system.

🧲 4. Why Reducing EMFs and Neurotoxins Matters More Than You Think

How everyday exposures—like Wi-Fi at night, fragrance, plastics, pesticides, and mold—affect brain inflammation, sleep, and BBB integrity.

🧠 Why This Matters

Brain aging is not random.
Brain fog is not normal.
Cognitive decline does not start in the brain — it starts in your gut, your environment, and your lifestyle signals.

By adjusting these four non-negotiable foundations, you lower neuroinflammation, strengthen your gut-brain axis, and build long-term cognitive resilience.

This is how you train the WHOLE you… to become your strongest, sharpest FutureYou.

💬 Connect with Debbie

Website: www.DebbiePotts.net
FutureYou Blueprint Sessions: https://DebbiePottsCoaching.as.me/futureyoublueprint
PNOĒ Metabolism Testing & Coaching: www.DebbiePotts.net