In this series of talks and activities, we’ll examine a variety of eating and lifestyle patterns associated with robust metabolic and cognitive function as we age, and explore the role of the “second brain” (the gut) as a key mediator for these relationships. You’ll leave with practical ideas about how to adjust what you eat—and when you eat it—to optimize brain and gut health. We’ll also keep our neural pathways from getting rusty by engaging all of our senses in some fun food play!
Nutrition for Cognition
There is increasing evidence to support the role of specific dietary patterns that help improve cognitive function and prevent (or slow) age-related cognitive decline. In this session, we’ll review the latest science on the Mediterranean diet, the MIND diet, specific dietary supplements as well as the new “US POINTER” intensive diet and lifestyle protocol for prevention of cognitive decline. You will emerge with specific and actionable recommendations for lifestyle choices you can make at any age to support robust cognitive function for the long haul.
Understanding the Gut-Brain Axis
Gut health is on everyone’s mind these days, as the linkages between the composition of our gut microbiome and our overall health are increasingly revealed. As research unveils a clearer connection between digestive health, cognitive function and the risk of neurological conditions such as Parkinson’s and Alzheimer’s, we can start to unpack the mechanisms by which this connection takes place. In this session, we’ll dive into the science behind how our gut microbiome communicates with the brain; how the brain communicates back to the gut; and the connection between the composition of the microbiome, digestive health/symptoms and neurological health and functioning.
Eating for Longevity
We can gain a lot of insight into what an ideal dietary pattern looks like from the longest-living populations in the world—the centenarians of the world’s so-called “Blue Zones,” and examining their diet and lifestyle patterns can help answer the burning question of “What should I eat?” (Hint: there are many different versions of longevity-promoting diets, but they all have some common characteristics.) Diving deeper into the habits of the world’s longest living people, we’ll also touch on the role of circadian rhythms—or the “body clock”—in promoting metabolic health and longevity. You’ll leave with answers to all your questions about both what to eat—and when to eat it—to help achieve the ultimate prize of a long and healthy life!
Sensory “Circuit Training” Competition: Local Foods of Mexico!
Flex those neural pathways by engaging all of your senses through delicious play! If you love Mexican foods and flavors; fancy yourself a ‘super smeller or taster’; or just love a little bit of friendly competition, then put your senses to the test as you sniff, taste and touch a variety of local foods while blindfolded, and compete your fellow Ranchers to identify as many of them as possible! Your familiarity with the local feel, flavors and scents of Mexico will come in handy, as will your love of adventurous eating! (Note: the event will be allergen-free. Please inform instructor of any food allergies prior to starting so that your tasting circuit can be adjusted.)
Tamara Duker Freuman, MS, RDN, CDN is a New York-based registered dietitian, author and America’s Trusted Digestive Nutrition Expert. A nationally-known authority on nutrition therapy for digestive diseases, Tamara is a member of New York Gastroenterology Associates, a private Manhattan-based practice. She earned a Master of Science degree in Clinical Nutrition from New York University and completed her training at Mount Sinai Medical Center. In addition to her clinical work, Tamara is a high-profile nutrition writer whose advice on healthy living and dietary management of digestive disease is read by hundreds of thousands of people each month via leading online media platforms. She has been featured in leading TV, print and radio/podcast media, including TV’s Good Morning America, Live with Kelly & Ryan, Inside Edition, National Public Radio, The Washington Post, Reader’s Digest, Prevention, Women’s Health, The Huffington Post, CNN.com, SELF.com, and Business Insider. She is the author of the acclaimed book, The Bloated Belly Whisperer(St. Martin’s Press, 2018).
Meet Buddy Macuha, the ultimate movement wizard! With more than 30 years of experience under his belt, he’s a pro at everything from yoga to HIIT classes. Based in the sunny city of Los Angeles, Buddy wears many hats: he’s a life coach who inspires folks to chase their dreams, a pickleball guru spreading joy and skills on the court, and a sound healer who uses his special empathic powers to help others find their zen. He’s excited to be back at Rancho la Puerta sharing all of his passions with the guests!
Georgia Freedman Junker discovered the Feldenkrais Method of Somatic Education through her own journey of healing from chronic pain. This transformative experience —and the refinement of her movement patterns and self-awareness — inspired her to become a Guild Certified Feldenkrais Practitioner. She is especially drawn to the Method’s potential for rehabilitation, injury prevention, healing from trauma and nervous system regulation.
Kitty Franklin, a Certified Iyengar Yoga Teacher since 2004 and lifelong practitioner, conducts classes at all levels at the BKS Iyengar Yoga Center of San Diego. Her instruction is characterized by precise guidance and careful observation, with a focus on enabling students to benefit from their yoga practice regardless of age, flexibility, or experience. Ms. Franklin views yoga as a tool for personal development while promoting inner peace and harmony with all living beings.
Jessica Colvin, MSW, MPH is a national leader in the school wellness movement, with over 25 years of experience supporting the health and well-being of youth. As the founder of SWELL – Schools Well, she has helped design and launch more than 90 school-based Wellness Centers across California and beyond, creating spaces grounded in student voice, wellness, and belonging. Within this work, Jessica has developed the Wellness Toolbox – a framework that invites youth and adults alike to recognize and name their emotions (“name it to tame it”) and build personalized tools for coping, emotional regulation, and self-care. Some of these tools include mindfulness, movement, and connection – and for Jessica, one of her most meaningful wellness tools has always been art. When she’s not working with schools, Jessica can often be found teaching arts & crafts workshops – a passion she’s pursued for over 30 years, blending creativity, mindfulness, expression, and play. She believes art isn’t just a hobby, but a meaningful way to support emotional well-being and reconnect with joy – regardless of experience level.
Lauren Streicher, MD, is a clinical professor of obstetrics and gynecology at Northwestern University’s Feinberg School of Medicine, and the founding medical director of the Northwestern Medicine Center for Sexual Medicine and Menopause. She is a Certified Menopause Practitioner of The Menopause Society, serves on the Editorial Board of the journal Menopause, and is a Senior Research Fellow for the Kinsey Institute, Indiana University. She is the best-selling author of multiple books including 
