Brain Health 365 - The Podcast

In this episode of the Brain Health 365 Podcast we explore the effects of light on brain health, focusing on natural light, innovative therapies like red and the detrimental effects of too much blue light. Recent research highlights how light and light therapy can enhance cognitive function, improve recovery from brain injuries, and support overall mental well-being. Join host Brian Browne and co-host Lizzy Rasmussen as they delve into this under-discussed topic.

@neuro.nutritionist
@liztalksscience
@brainhealth365

Timestamps

1:40 The role of natural light in regulating the body 

4:15 Natural light versus artificial blue light 

7:20 The effects of light on mental health 

10:42 The effects of light on cognition 

13:18 Relationship between natural light and dementia risk 

14:25 How much sunlight is “enough”? 

18:20 Light and fall risk 

20:35 The effects of light on cardiovascular and metabolic health 

21:30 Benefits of red light  

27:27 Less stress tip 

28:30 Fun food fact 

Medicare has introduced the new GUIDE program that

Unfortunately, there's not a lot of people living with

For mor information about participating in the GUIDE program

⁠[email protected]⁠

⁠[email protected]⁠

@neuro.nutritionist
@liztalksscience
@brainhealth365

Caffeine has been widely used for enhancing athletic performance as it acts as a central stimulant that enhances psychomotor functioning, particularly during physical fatigue. But does caffeine have a positive impact on cognition and brain health?  Host Brian Browne and co-host Lizzy Rasmussen discuss the science of caffeine and how it stimulates the brain and central nervous system and uncover whether that morning cup of coffee or tea is helping or hurting your brain.

@neuro.nutritionist
@liztalksscience
@brainhealth365

Dehydration and chronic dehydration pose significant risks to both short and long-term brain health.  Cellular and structural brain changes can lead to cognitive changes,  cognitive decline, and increased risk of mental health issues.  Unfortunately, hydration is not a part of the larger conversation about what can focus on daily to promote brain health and overall wellness. 

In this episode of the Brain Health 365 Podcast, host Brian Browne, and co-host Lizzy Rasmussen tackle the science of this topic and challenge our audience to incorporate mindful changes to their hydration daily routines.

@neuro.nutritionist
@liztalksscience
@brainhealth365

Timestamps

2:00 Why is water crucial to brain health?

3:20 Water and other physiological functions: temperature regulation, oxygen and nutrient delivery, neural communication, and more

7:58 Role of water in dopamine and serotonin production and function 

9:00 Hydration and waste material 

11:00 Dehydration, brain volume, and headaches 

13:56 Dehydration and cortisol 

15:15 Role of chronic dehydration and pseudodementia, concentration, memory, processing speed, and more  

20:30 Mood, sleep disruptions, and mental health 

25:45 Energy maintenance 

26:39 Signs and symptoms of dehydration 

29:40 Risk factors for dehydration 

30:52 Caffeine and alcohol 

33:00 Impact of activity level and climate on daily water intake 

33:52 Strategies to improve water intake (including Fun Food Fact) 

36:35 Recommended daily water intake and additional strategies (including Less Stress Tip) 

More research has come out exploring the importance that diet has on brain health. Oils and fats are a necessary part of a healthy diet, however, seed oils, particularly those high in omega-6 fatty acids, are hidden buried in common foods consumed every day.  What are seed oils? Are seed oils bad for you? What are the questions I should be asking about seed oils? 

Join our host Brian Browne and co-host Lizzy Rasmussen in this episode as they break down the research surrounding seed oils and their relationship to cognitive health.  

Timestamps:

2:20 Chemical makeup and processing of seed oils

6:00 History of processed alternatives: high fructose corn syrup

7:25 The invention of synthetic fat and seed oils

9:40 Ultra-Processed Foods (UPF)

12:15 The seed oil controversy: nutrients and processing

14:28 UPF, seed oils, and health outcomes

18:45 Abnormal cellular aging

20:15 Increased likelihood of overeating

22:22 Omega-3/Omega-6 fatty acid ratio: relation to brain health

27:55 UPF and dementia risk

28:40 Eating for convenience

31:00 Traditional diets versus UPF diets in health outcomes

34:30 Alternatives to seed oils

38:15 Less Stress Tip

40:05 Fun Food Fact

@neuro.nutritionist
@liztalksscience
@brainhealth365

Attention Deficit Hyperactivity Disorder (ADHD) is one of the most common neurodevelopmental disorders of childhood, according to the Centers for Disease Control (CDC). While most of the focus on ADHD is placed on children, there is a growing number of people living with it as adults including many who have had a first-time diagnosis in adulthood.

Does ADHD affect your cognition or cognitive processes in adulthood? Does an ADHD diagnosis in childhood or adulthood increase your risk for dementia? In this episode host Brian Browne and co-host Lizzy Rasmussen discuss and uncover what the research is telling us about ADHD and cognitive risk. Join us for this informational and thoughtful episode of Brain Health 365 – The Podcast

@neuro.nutritionist

@liztalksscience

@brainhealth365

Timestamps

1:45 What is attention-deficit/hyperactivity disorder (ADHD)?

2:43 Symptoms and diagnosis of ADHD

5:15 The misconceptions of intention

6:10 Impact of ADHD on home, school, work, and social life

10:44 Prevalence of ADHD

13:20 The potential role of technology in adult-onset ADHD

15:05 Potential discrepancies in seeking ADHD diagnosis in adults

16:20 Does ADHD affect cognition?

17:50 The five cognitive domains of the brain

18:36 ADHD and executive function (working memory, prioritizing tasks, following directions, impulse control, planning, and more)

25:40 Inhibition and disinhibition in ADHD

28:23 Is there a relationship between ADHD and the risk for developing dementia later in life?

31:15 Overlapping risk factors for ADHD and dementia

32:55 Treatment and other strategies for promoting cognition

36:26 Less Stress Tip

38:05 Fun Food Fact

Napping can have both positive and negative effects on brain health, depending on factors like duration, timing, and your age. Many of us get tired during midday and struggle to maintain energy and focus throughout the day. Is taking a nap the solution? Before you make your decision, check out this episode of the podcast. Host Brian Browne and co-host Lizzy Rasmussen delve into the science of napping and discuss cognition, sleep inertia, and its impact on productivity. Food for thought as you consider incorporating napping into your daily routine.

@neuro.nutritionist
@liztalksscience
@brainhealth365

Understanding how patients and caregivers navigate the growing complex nature of healthcare, underscores how broken our healthcare system can be.  Our current healthcare system demands patients have a college degree in health literacy, superior medical communication skills, extraordinary illness management skills, disposable time to make it to inconvenient multiple appointments and someone waiting in the wings to manage multiple medications. Without adequate help and support, the burdensome journey to seek care can be the cause of unintended complications.  

If you’ve been a patient or a caregiver, this may sound all too familiar to you.  In this episode, host Brian Browne and cohost Lizzy Rasmussen are joined by Samantha Whitman an expert in patient burden/obstacles.  Join us as we discuss the unintended consequences for patients and caregivers as they navigate through a less than friendly system.

Timestamps

0:50 Obstacles for caregivers and patients

2:08 Defining “patient work” and discussing patient obstacles

9:12 Impacts of patient work on patient and caregiver health

14:30 Patient work in acute versus chronic illnesses

18:00 The obstacle of limited time for patients and caregivers

21:10 Identity and Stigma associated with being a patient

22:15 Tools to mitigate negative effects of patient and caregiver work: social support, advocacy, and community

28:40 System-wide changes to reduce patient work

@neuro.nutritionist
@liztalksscience
@brainhealth365

Unhealthy snacks are linked with higher BMI, higher visceral fat mass and higher rates of chronic disease.   However, not all snacking is unhealthy.  Snacking is actually a healthy way of achieving optimal cognition, weight, and wellness goals.  In this episode, host Brian Browne and co-host Lizzy Rasmussen delve into the data and research and discuss the Why, What, When, Where and the How of healthy snacking. Send us your feedback.

@neuro.nutritionist
@liztalksscience
@brainhealth365

1:49 What is snacking?

4:58 Is snacking beneficial? 

5:35 Snacking and glucose regulation, concentration, mood, and hydration

12:00 Snacking to promote nutrient-dense eating habits 

14:45 Overconsumption versus satiation 

16:18 Ultra processed snacks 

20:33 The “who, what, when, why, and how much” of snacking 

21:12 Who: individualized approaches to snacking  

22:20 What: the importance of snack composition 

25:18 When: timing of snacking 

28:53 Why: physiological hunger versus emotional eating 

31:56 How much: why quantity matters  

34:28 Protein-based snacks 

36:28 Carbohydrate-based snacks 

37:53 Healthy fat-based snacks 

Yoga is the most popular complementary health approach practiced by adults in the United States and throughout the world.  There is evidence that yoga slows down age-related and neurodegenerative brain decline. Yoga also creates better balance, flexibility, and mental health.  How does yoga play out for an aging population?  Join host Brian Browne and co-host Lizzy Rasmussen along with Jennie MacGoy, a yoga professional, as they discuss how yoga can benefit an aging population with unexpected health and wellness gains.

Follow us on Instagram 

⁠@neuro.nutritionist

⁠⁠@liztalksscience⁠⁠

@brainhealth365

Timestamps

1:08 Introduction to yoga expert Jennie MacGoy

@jenniemacgoyyoga

2:40 Jennie’s journey to teaching yoga

3:53 The universality of yoga

6:08 Components of a yoga practice

10:20 Adaptive and accessible yoga practices

16:17 Yoga and brain health

17:40 Yoga and sleep health

19:00 Power vinyasa, yin, and restorative yoga practices

21:29 Meditative aspects of yoga: is the mental aspect more difficult than the physical?

23:52 Stigma surrounding the practice of yoga

29:29 How to implement yoga into your (busy) life