Transform the way you eat, move and live every day, so you can go from burned out and brain fogged to calm, clear and bright...
...AND reduce your risk of depression, anxiety, dementia and Alzheimer's!

I'M IN! SIGN ME UP

Helping busy professionals eat, move and live better every day, so you can go from burned out and brain fogged to calm, clear and bright... ...AND reduce your risk of depression, anxiety, dementia and Alzheimer's!

Do you suffer from brain fog or easily get mentally 'worn out' or overloaded?

Are you getting more forgetful or find your memory fails you more often?

Are you lacking focus and finding it harder to concentrate or perform well on tasks?

Do you struggle with anxiety, low mood or just generally feeling 'meh'?

Are you tired all the time, stressed or burned out?

Do you have a family history or genetic risk of dementia or Alzheimer's Disease or just a concern for your future brain health and want to reduce your own risk?

Do you suffer from brain fog or easily get mentally 'worn out' or overloaded?

Do you struggle with anxiety, low mood or just generally feeling 'meh'?

Are you lacking focus and finding it harder to concentrate on tasks?

Are you getting more forgetful or find your memory fails you more often?

Are you tired all the time, stressed or burned out?

Do you have a family history or genetic risk of dementia or Alzheimer's Disease and want to reduce your own risk?

Yes?!

Yes?!

OUR BRAINS ARE IN TROUBLE

Currently, more than 520,000 people in the UK have dementia caused by Alzheimer’s disease. That number is rising, with research suggesting 1 in every 3 people born in the UK today will go on to develop dementia.  

Worldwide the numbers reach to near 50 million, with one report declaring there is "no doubt that dementia, including Alzheimer’s disease and other causes, is one of the biggest global public health and social care challenges facing people today and in the future".  

On top of that, approximately 1 in 4 people in the UK will experience a mental health problem each year and worldwide we lose one person every 40 seconds to suicide.

BUT WE HAVE THE POWER

1/3 of Alzheimer's cases worldwide have been attributed to risk factors that are entirely modifiable.⁣⁠ That means there are over 170,000 people in the UK alone that could be needlessly suffering. 'Modifiable risk factors' include things we can change such as diet, physical activity and other chronic diseases like diabetes or obesity.  

AND  

Burgeoning research on gut health, diet and lifestyle interventions are showing promising results including: 

  • 53% reduced risk of Dementia in those following the MIND Diet
  • 33% reduced risk and significant improvement in symptoms of depression, anxiety and stress in those following the Meditteranean style diet
  • 45% reduced risk of Alzheimer's in those who took regular exercise. 
  • It is thought that some of these benefits may be due to the impact of the diet on our gut health and the make up of the trillions of bugs that live within it.

While there is a genetic component to Alzheimer's, not everyone with the gene develops the disease. The field of epigentics shows us that the way we live has the ability to influence what genes get switched on or off.

WE JUST NEED TO USE IT

"Our genes load the gun, but our lifestyle and environment pull the trigger"

AND THAT BRINGS ME TO YOU! _________________ 

Yep I'm talking to you - sitting over there feeling deflated and disconnected. I see you.

You’re exhausted, you’re drained but you just have to keep going right? You struggle to wake up, snoozing 3 times too many and end up bribing yourself with coffee and pastries just to get your butt out of bed.

You forget things easily, your schedule feels hard to manage and your performance at work is slipping. You're working longer hours but getting less done, which just makes it so hard to switch off and relax when you get home. 

You know you should be looking after yourself better but the days and weeks whizz by and you just feel stuck in a cycle of trying, failing and giving up.

You don't need to feel this way! It's not just the 'reality of adulting'. And it is NOT a normal part of 'getting old'!

 I know you want to be more focused, bright and seriously productive, then easily switch off and wind down when the work-day is done and spend quality, joyful time with your friends and family.

Am I right?!


Alright, I know what you're thinking:

""yeah yeah Cathy, I DO want that, and I know all the things I COULD be doing - I just have trouble DOING them!"  

I was the queen of procrastination and zero willpower. But I learned a process that changed my life.

So what if I told you that you didnt have to overhaul your life to see results? That you don’t have to adopt a whole other life just to feel normal again.

What if I told you that the smallest daily actions could get you out of this hole, nourish your brain and help you feel brighter and clearer than ever?

And what if I told you I've got a solution that combines the best of what to do for better brain health, with exactly how to do it so it's simple, realistic and actually lasts?

I bet you'd say 'Hell yeah! Give it to me now!' Well keep reading, because I’ve got just what you need! 

And I'm so excited you're here (can you tell?!)

Because I'm super passionate about helping people just like you build better brains.

Over the past few years I sadly watched my grandmother succumb to the ravages of dementia. My journey then began as a personal one - to learn how I could best protect myself from the same fate. Even as a Naturopath and Nutritionist I was suprised at the extent of the incredible power we have at our fingertips to nourish and protect our brains with our own daily actions.  

But, like most of my clients - despite knowing all the things I could be doing, I struggled with a lack of willpower and motivation to actually follow through and do it.  

The day I discovered habit coaching and realised progress was the key, not perfection is the day my life and health changed forever (and the lives of ALL my clients). Now I’m kinda an expert at making healthy changes realistic, and sustainable - no matter where you’re starting from.  

I live and breathe this stuff and I've built this programme after helping so many busy, overwhelmed, burned out, exhausted people go from strength to strength and build better minds + moods one simple habit at a time. Did someone say #dreamjob?!

"I found Cathy's approach the most realistic one when it comes to making lifestyle/nutrition changes. She has great knowledge and can easily simplify it so that it can be understood by everyone. Changes are introduced very slowly and are simple to follow." - Anna 


SO LET ME ASK YOU...

Are you ready to: 

Wake up bright, refreshed and energised after a great night's sleep?

Be clearheaded, sharp and on top of your game?

Feel calm, in control and ready to face what each day throws at you?

Find it easy to wind down, relax and enjoy your quality time with friends and family?  

 Ditch the overwhelm, get a solid strategy and start making some serious progress?

Build a better brain (and body!) without running yourself into the ground in the process?


SO LET ME ASK YOU...

Are you ready to: 

Wake up bright, refreshed and energised after a great night's sleep?

Be clear-headed, sharp and on top of your game at work?

Feel calm, in control and ready to face what each day throws at you?

Find it easy to wind down, relax and enjoy your quality time with friends and family?

Ditch the overwhelm, get a solid strategy and start making some serious progress? 

Build a better brain (and body!) without running yourself into the ground in the process?

Then I've got the goods! I'm so excited to introduce you to:

The complete, online coaching experience where you'll apply my unique 5-step habit framework to transform the way you eat, move and live every day... ...so you can go from burned out and brain fogged to calm, clear and bright AND reduce your risk of depression, anxiety, dementia and Alzheimer's. --------------------

You are NOT at the mercy of your genes! It's time to harness the incredible power of your daily habits.

This programme will be the game-changer in your mood and brain health. You'll learn exactly what to do to master your daily habits, one simple step at a time.

Together we'll:

  • Shift the focus to progress, not perfection - bye bye guilt and overwhelm!
  • Think smaller - much, much smaller - but reap big benefits
  • Implement science-based practices for better brain and mental wellness  
  • Improve your nutrition, actvity and lifestyle in a way that's realistic for you - not someone else
  • Start now no matter how low, tired or burned out you’re feeling - because that magical perfect moment when you have more time and energy doesn't exist! All you have is now.

Then I've got the goods! I'm so excited to introduce you to:

The complete, online coaching experience where you'll apply my unique 5-step habit framework to transform the way you eat, move and live every day... ...so you can go from burned out and brain fogged to calm, clear and bright AND reduce your risk of depression, anxiety, dementia and Alzheimer's. --------------------

You are NOT at the mercy of your genes! It's time to harness the incredible power of your daily habits.

This programme will be the game-changer in your mood and brain health. You'll learn exactly what to do to master your daily habits, one simple step at a time.

Together we'll:

  • Shift the focus to progress, not perfection - bye bye guilt and overwhelm!
  • Think smaller - much, much smaller - but reap big benefits
  • Implement science-based practices for better brain and mental wellness  
  • Improve your nutrition, actvity and lifestyle in a way that's realistic for you - not someone else
  • Start now no matter how low, tired or burned out you’re feeling - because that magical perfect moment when you have more time and energy doesn't exist! All you have is now.
I'M IN! SIGN ME UP

nour·​ish /ˈnə-rish/  

verb

1. to sustain with food or nutriment; supply with what is necessary for life, health, and growth. 2. to strengthen, build up, or promote.

from Latin nutrire: 'feed, cherish'

WHAT TO DO: THE PILLARS + PRACTICES

The way we live our life has incredible impact on our mood and brain health. This programme leaves no stone unturned as we work on simply daily practices that support the 9 key pillars of brain health and overall wellness.

From food and movement to sleep and stress, the powerful practices we cover in this programme are backed by science to improve your symptoms and reduce your risk of depression and anxiety, as well as dementia and Alzheimer's disease - as shown by the work of Dr Dale Bredesen. 

HOW TO DO IT: THE PROCESS 

Let's take all that overwhelm and shatter it into tiny pieces. We're leaving yo-yo dieting, failure and that old 'life gets in the way' excuse in the dust. 

Instead of an all-or-nothing, perfectionist trap, you'll use a sustainable, habit-based approach to build healthy practices into your life, one day at a time. Content is drip-delivered to avoid overwhelm and maintain focus.

Using my 'Health by Habit' framework, you'll determine the best next step for you, plan for success and keep progressing in a manageable, realistic way that fits with your unique life and routine - not someone elses.

SUPPORT + ACCOUNTABILITY: THE PERSONAL TOUCH 

Coaching sessions, Live Q+As, and regular check ins all ensure you’re on track and stay accountable.

Stop trying to go it alone! Accountability and expert support is often what sets those who succeed apart from those who struggle.

Our Facebook community provides a circle of likeminded people to share ideas, encourgement and support. 

You'll get all the accountability, guidance and support you need while keeping it real, with zero judgement.  

"I have to say that I feel really good...like really, really good! I almost cannot believe the difference. I feel so much more energized; I am sleeping so much better!" - Patty 

JOIN THE PROGRAMME _________________ 

Enrolment is open now! Join today and start your journey to a more nourished brain!

ENROLMENT CLOSES IN:

-
Days
-
Hours
-
Minutes
-
Seconds
  • 6 month, drip delivered curriculum covering 12 key science-based practices for better brain health (over £1000 value)
  • Weekly habit lessons to help you tap into the best neuroscience, behavioural psychology, mindset and habit techniques. Learn what makes you tick and how to use it to your advantage (over £400 value)
  • All daily content, daily accountability and tracking delivered right to the palm of your hand via the app (£240 value)
  • Weekly group coaching and Q+A sessions (£480 value)
  • Vault of worksheets, planners, trackers and guides to fast track your progress (£99 value)
  • Opportunity to add on 1:1 strategy sessions once you're in for tailored advice and supercharged success!

     

3x payments of £279
or
save if you pay in full

This is special 'covid' pricing to reflect the unique and unexpected situation we find ourselves in - this won't be offered at this price again!

JOIN NOW!

"I just wanted to let you know that this week so far I feel the best I've felt in years. Really clear head, my mood is SO much better and my tummy is feeling good too xxxxx!"
- Helen

LET'S BREAK IT DOWN _____________________

Everything you need to know about what we're going to do and how we're going to do it!

THE PILLARS OF BRAIN HEALTH

This programme helps you achieve your best brain by addressing these 9 pillars that contribute to your mood + brain health. These closely follow Dr Dale Bredesen's protocol which he has used to successfully slow and reverse the cognitive changes of dementia and Alzheimer's:

FOOD + NUTRITION

STRESS + MINDFULNESS

GUT HEALTH

PHYSICAL ACTIVITY

SLEEP + RECOVERY

ROUTINE + CIRCADIAN RHYTHM

TOXIN EXPOSURE

COGNITIVE TRAINING

SOCIAL + COMMUNITY

 When optimised, these pillars improve brain health by:

  • Nourishing the brain structure with the correct building blocks
  • Balancing hormones for healthy metabolism and energy producton
  • Reducing inflammation (a core driver of chronic diseases)
  • Supporting the blood brain barrier (the breakdown of which can lead to many mood and cognitive symptoms)
  • Enouraging neuroplasticity and neurogenesis (adaptability and growth of brain cells)
  • Promoting a healthy microbiota (the trillions of bugs that live in our gut)

THE DAILY PRACTICES

Over the course of the programme, you'll implement 12 specific daily practices to support and optimise these pillars of brain health. These are drawn from scientific studies and recommendations from brain health experts and include:

  • Improving fibre + phytonutrient intake with non-starchy vegetables
  • Supporting brain structure, function + metabolism with healthy fats
  • Mindful eating and awareness of your hunger, cravings, eating patterns + choices
  • Diversifying food intake for improved nutrition status + microbial balance
  • Incorporating joyful movement daily for gut, brain + body health
  • Incorporation of slow, smart carbohydrates for better blood sugar + insulin regulation
  • Reducing inflammatory foods + sugar
  • Experimenting with food routine + fasting with time restricted eating
  • Feeding and encouraging a healthy microbiota
  • Reducing toxin exposure from your environment, self care + home care products
  • Stress management through mindfulness or relaxation skills + techniques
  • Improved sleep hygiene, relaxation + recovery

THE DAILY PRACTICES

Over the course of the programme, you'll implement 12 specific daily practices to support and optimise these pillars of brain health. These are drawn from scientific studies and recommendations from brain health experts and include:

  • Improving fibre + phytonutrient intake with non-starchy vegetables
  • Supporting brain structure, function + metabolism with healthy fats
  • Mindful eating and awareness of your hunger, cravings, eating patterns + choices
  • Diversifying food intake for improved nutrition status + microbial balance
  • Incorporating joyful movement daily for gut, brain + body health
  • Incorporation of slow, smart carbohydrates for better blood sugar + insulin regulation
  • Reducing inflammatory foods + sugar
  • Experimenting with food routine + fasting with time restricted eating
  • Feeding and encouraging a healthy microbiota
  • Reducing toxin exposure from your environment, self care + home care products
  • Stress management through mindfulness or relaxation skills + techniques
  • Improved sleep hygiene, relaxation + recovery

THE PROCESS

It's clear that just knowing what to do is useless, unless you also know how to do it - and actually make it stick longer than 3 days! Right?!

If you're hesitant because you've tried to make changes to your diet and lifestyle in the past but failed and feel like you’re never going to have the willpower to succeed.... Well I'm here with a truth bomb for ya: 

YOU didn't fail. Your system failed YOU!

Most of the time we force oursleves into an all or nothing approach: 'I must follow this strict meal plan perfectly, work out 3x a week and meditate daily starting tomorrow otherwise it's useless and I might as well not bother'. It's SO unrelistic and literally just sets us up for failure. That's not how our brains work, and it's not how our lives work!

Instead, I'll help you kiss perfectionism goodbye, focus on progress instead and learn the right way to approach your health and wellness, so you can say goodbye to feeling overwhelmed, 'falling off the wagon' or 'life getting in the way' of you achieving a better mind, mood + memory.

The programme content is drip-delivered so you get small, digestible nuggets of information daily, along with specific tasks to check off. We'll tap into the best neuroscience, behavioural psychology, mindset and habit techniques as we work through each practice in order to create sustainable lifestyle shifts to benefit your brain and body.

Using my 'Health by Habit' framework you'll learn the exact process you need to make realistic, sustainable changes that last a lifetime. We'll tap into the best neuroscience, behavioural psychology, mindset and habit techniques as we work through each practice. Throughout the programme you'll discover:

  • The 5 steps to making change realistic.
  • How to become great at change through mastering skills you can apply to any aspect of your life.
  • The mindset traps that are holding you back and keeping you stuck and how to overcome them.
  • How your brain is wired and how to use that to your advantage, rather than fall victim to it.
  • The joy of releasing perfectionism and loving the process, not just the result!

On top of this, the whole programme is delivered via a mobile app so you have access, information and support where you need it. 

THE PROCESS

It's clear that just knowing what to do is useless, unless you also know how to do it - and actually make it stick longer than 3 days! Right?!

If you're hesitant because you've tried to make changes to your diet and lifestyle in the past but failed and feel like you’re never going to have the willpower to succeed.... Well I'm here with a truth bomb for ya: 

YOU didn't fail. Your system failed YOU!

Most of the time we force oursleves into an all or nothing approach: 'I must follow this strict meal plan perfectly, work out 3x a week and meditate daily starting tomorrow otherwise it's useless and I might as well not bother'. It's SO unrelistic and literally just sets us up for failure. That's not how our brains work, and it's not how our lives work!

Instead, I'll help you kiss perfectionism goodbye, focus on progress instead and learn the right way to approach your health and wellness, so you can say goodbye to 'falling off the wagon' or 'life getting in the way' of you achieving a better mind, mood + memory.

Using my 'Health by Habit' framework you'll learn the exact process you need to make realistic, sustainable changes that last a lifetime. We'll tap into the best neuroscience, behavioural psychology, mindset and habit techniques as we work through each practice. Throughout the programme you'll discover:

  • The 5 steps to making change realistic.
  • How to become great at change through mastering skills you can apply to any aspect of your life.
  • The mindset traps that are holding you back and keeping you stuck and how to overcome them.
  • How your brain is wired and how to use that to your advantage, rather than fall victim to it.
  • The joy of releasing perfectionism and loving the process, not just the result!

On top of this, the whole programme is delivered via a mobile app so you have access, information and support where you need it. 

THE PERSONAL TOUCH

Whether you add 1:1 sessions or not, I promise you'll get the support and guidance you need to succeed. 

Live group coaching and Q&A calls with me happen weekly within the Facebook group. Whether you need practical help with recipes and meal planning, or help to overcome a mindset obstacle, I'm here for you! Show up for these sessions and you'll maximise your execution and results.  

Daily, weekly and monthly accountability check ins will keep you on track and consistent.

1:1 COACHING ADD ON

Supercharge your experience by adding on individual sessions!  

An in-depth initial session will help me make tailored recommendations, including testing and supplements if desired, and to guide you more personally throughout the programme. Then we'll use the 1:1 strategy sessions to dig deep into your unique routine and develop a personalised action plan along the way. You'll also be able to message me directly in between sessions for a higher level of support.

THE PERSONAL TOUCH

Whether you add 1:1 sessions or not, I promise you'll get the support and guidance you need to succeed. 

Live group coaching and Q&A calls with me happen weekly within the Facebook group. Whether you need practical help with recipes and meal planning, or help to overcome a mindset obstacle, I'm here for you! Show up for these sessions and you'll maximise your execution and results. 

Daily, weekly and monthly accountability check ins will keep you on track and consistent.

1:1 COACHING ADD ON

Supercharge your experience by adding on individual sessions!  

An in-depth initial session will help me make tailored recommendations, including testing and supplements if desired, and to guide you more personally throughout the programme. Then we'll use the 1:1 strategy sessions to dig deep into your routine and develop a personalised action plan for each practice, every step of the way. You'll also be able to message me directly in between sessions for a higher level of support.

"I am amazed how easy it has been to go from a diet filled with carbs and sugar to one, that isn't perfect yet, but definitely so much better. It really has been the help from Cathy, in taking one step at a time and also having the constant support from her." - Mandy (Mandy also reduced the severity of her mood symptoms from an 8/10 to a 2/10 and improved her sleep quality by 2 points in the space of 2 months!)

ENROLMENT CLOSES IN:

-
Days
-
Hours
-
Minutes
-
Seconds
  • 6 month, drip delivered curriculum covering 12 key science-based practices for better brain health (over £1000 value)
  • Weekly habit lessons to help you tap into the best neuroscience, behavioural psychology, mindset and habit techniques. Learn what makes you tick and how to use it to your advantage (over £400 value)
  • All daily content, daily accountability and tracking delivered right to the palm of your hand via the app (£240 value)
  • Weekly group coaching and Q+A sessions (£480 value)
  • Vault of worksheets, planners, trackers and guides to fast track your progress (£99 value)
  • Opportunity to add on 1:1 strategy sessions once you're in for tailored advice and supercharged success!

     

3x payments of £279
or
save if you pay in full

This is special 'covid' pricing to reflect the unique and unexpected situation we find ourselves in - this won't be offered at this price again!

THE PERFECT FIT

This programme is perfect for you if:

  • You're ready to optimise your brain function for greater focus, memory, concentration and a brighter mood
  • You're sick of the "all or nothing" yo-yo cycle and you're ready for a sustainable new approach
  • You're ready to focus on slow, steady progress and ditch perfectionism and overwhelm
  • You've read about Dr Bredesen's protocol, Max Lugavere, Dr Perlmutter or other brain health experts and wish to implement some of their dietary and lifestyle advice to improve your mood and brain health
  • You're willing to commit 10-20 minutes a day to investing in yourself and building a better brain
YEP, THAT'S ME!

"This has probably been the most positive thing that I have done. For someone who has always struggled, and as a result focused on things I can't have, switching the mindset to all the awesome things I can have has been amazing." - Bonnie R.

FAQs

Are you a ReCODE Protocol / Bredesen Protocol /Apollo certified practitioner?
No - I'm not a certified practitioner for any of the above protocols. However, I am a qualified Nutritionist and Naturopath and have undertaken a lot of continued education from brain health experts, including Dr Bredesen, Dr Perlmutter and Dr O'Bryan. This programme is based on recommendations drawn from such experts. This combined with my health and habit coaching skills means I can help people who wish to implement many of the diet and lifestyle practices included in these expert protocols. 

Is this LCHF? LFHC? Keto? Paleo? WHAT?! I’m not a fan of labels and strict food rules, so essentially this programme is a bit of a hybrid. The diets with the most research backing them in terms of mood and brain health are the MIND Diet, the Mediterranean style diet and the Ketoflex approach (recommended by Dr Dale Bredesen) - so this programme is based on the common principles among those, but you can modify the proportions to suit your needs along the way. 

I have a health condition - is this right for me?
It depends on the health condition! For some, this may be a perfect approach and for others, it may not be suitable. Book a free call here and we can discuss your unique needs before you commit.  

Is it gluten-free / dairy-free / anything else free? I will cover dairy and gluten-containing foods within the programme (both their pros and cons) and do cover which ones are best avoided and which play a part of a brain-healthy diet. You can easily implement the practices to suit a gluten-free or dairy-free way of eating if that’s what you need/desire.  

Is it suitable for vegans or vegetarians?
Full disclosure - I do believe a diet that incorporates some healthy animal products is the best for most of us (according to the research on mood + brain health), and I do recommend certain animal products in this programme, BUT the programme is more focused on principles and you may be able to adapt them to suit a vegan or vegetarian lifestyle. Book a free call and let’s chat about your preferences and reasons and we can decide whether the programme will work for you. You may need additional supplementation and you may need to opt for the 1:1 coaching add on for full support + guidance.  

Do I have to buy expensive supplements?
Nope! This programme focuses on food + lifestyle habits to improve your mind, mood + energy naturally. I will discuss some general supplements throughout that can be used to top up or to bridge any therapeutic gaps but they’re all entirely optional. If you opt for the 1:1 coaching add on I may make recommendations based on your individual needs also as frequently supplementation is necessary, especially if you are experiencing symptoms, but they are entirely optional.

Will this programme help me lose weight? It may do! It depends on how much you have to lose and many other complex physiological factors. Many of the habits covered in this programme are the same recommended for clients who wish to lose weight or address diabetes or obesity as they focus on gut health, inflammation, hormone balance and food choices, but the focus in this programme is on [brain] health first and weight loss may be a happy consequence for many that have some to lose. 

Is the start date flexible?
This programme has a set start date, but please drop me an email at cathy@cathywilliams.co.uk if you need and we can discuss the timing!

 

 A BETTER BRAIN AWAITS YOU

>>  JOIN THE 'NOURISH YOUR BRAIN' PROGRAMME NOW  <<