Your Brain On

Protein — how much do we need? What’s the healthiest way to consume it? Can we get enough from plant-based diets?

Until recent decades, protein hasn’t been quite as prominent in public health discussions as sugar and fats.  However, with longer lifespans emphasizing the importance of protein for long-term health, and growing confusion around the quality and quantity of protein needed, it has become a highly debated macronutrient.

In ‘Your Brain On… Protein’, we explore:

• The brain health benefits (and general health benefits) of protein

• Plant-based protein vs. meat protein, and supplements like protein powders

• How much protein we really need to eat every day

• Ways we can all introduce more protein into our diets

• Why ‘health’ influencers are suddenly recommending unusually  high levels of protein consumption

• How we measure the quality of proteins, including digestibility and absorption

In this episode, we’re joined by two fantastic nutrition experts:

DR. MATTHEW NAGRA, nutritionist and science communicator.

DR. ALAN FLANAGAN, esteemed nutrition scientist (previously featured in ‘Your Brain On… Sugar’ and ‘Your Brain On… Fats’

‘Your Brain On’ is hosted by neurologists, scientists and public health advocates Ayesha and Dean Sherzai.

Drs. Ayesha and Dean are now welcoming patients via the Brain Health Institute: https://brainhealthinstitute.com/

‘Your Brain On... Protein’ • SEASON 3 • EPISODE 10 (SEASON 3 FINALE!)

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LINKS:

Dr. Matt Nagra

Instagram: https://www.instagram.com/dr.matthewnagra

Website: https://drmatthewnagra.com/ 

Dr. Alan Flanagan

Alan on Instagram: https://www.instagram.com/thenutritionaladvocate

Alinea Nutrition: https://www.alineanutrition.com/

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REFERENCES:

Dietary Patterns and Risk of Dementia: a Systematic Review and Meta-Analysis of Cohort Studies. https://doi.org/10.1007/s12035-015-9516-4

Dietary fat composition and dementia risk. https://doi.org/10.1016/j.neurobiolaging.2014.03.038

Dietary Protein and Amino Acids in Vegetarian Diets—A Review. https://pmc.ncbi.nlm.nih.gov/articles/PMC6893534/

Animal vs Plant-Based Meat: A Hearty Debate. https://pubmed.ncbi.nlm.nih.gov/38934982/

High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. https://pubmed.ncbi.nlm.nih.gov/33599941/

Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults. https://pubmed.ncbi.nlm.nih.gov/36822394/

Digestibility issues of vegetable versus animal proteins: protein and amino acid requirements--functional aspects. https://pubmed.ncbi.nlm.nih.gov/23964409/

Soy and Isoflavone Consumption and Multiple Health Outcomes: Umbrella Review of Systematic Reviews and Meta-Analyses of Observational Studies and Randomized Trials in Humans. https://doi.org/10.1002/mnfr.201900751

No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise. https://pubmed.ncbi.nlm.nih.gov/29722584/

Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies. https://pubmed.ncbi.nlm.nih.gov/33383165/

The health effects of soy: A reference guide for health professionals. https://pmc.ncbi.nlm.nih.gov/articles/PMC9410752/

The Effect of Plant-Based Protein Ingestion on Athletic Ability in Healthy People—A Bayesian Meta-Analysis with Systematic Review of Randomized Controlled Trials. https://www.mdpi.com/2072-6643/16/16/2748

Effects of high-quality protein supplementation on cardiovascular risk factors in individuals with metabolic diseases: A systematic review and meta-analysis of randomized controlled trials. https://doi.org/10.1016/j.clnu.2024.06.013

Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults. https://pubmed.ncbi.nlm.nih.gov/36822394/

The digital age has made it easier than ever to access health information, but how can we know which sources to trust?

Social media is saturated with misinformation. Some of it is inadvertent — many bold pseudoscientific claims seem very convincing, and anyone could be forgiven for sharing it with the best intentions.

But, a more deliberate manipulation of scientific information has become commonplace, often used to push certain narratives or turn a profit.

Combating this misinformation machine can feel impossible. So, we assembled five experts from different corners of the science communication community to help equip you for the fight:

Dr. David L. Katz, MD, MPH, a renowned figure in the field of preventive medicine, public health, and nutrition. (Website: https://davidkatzmd.com/)

Steven Novella MD, clinical neurologist and associate professor at Yale University School of Medicine, a host of The Skeptics' Guide to the Universe podcast, and a founder of the New England Skeptical Society. (Website: https://theness.com/neurologicablog/)

Dr. Jessica Steier PhD, public health scientist and host of the wildly popular Unbiased Science podcast. (Instagram: https://www.instagram.com/unbiasedscipod)

Dr. Jonathan Stea PhD,  clinical psychologist and author of the book ‘Mind the Science’. (Instagram: https://www.instagram.com/dr_jonathan_stea/ / Website: https://www.jonathanstea.com/)

Dr. Idrees Mughal, AKA ‘Dr. Idz’, one of the most popular online misinformation-debunking social media icons. (TikTok: https://www.tiktok.com/@dr_idz / Website: https://www.schoolofdridz.com/)

Together, we discuss:

• The telltale signs of pseudoscientific messaging.

• Where misinformation comes from, and why it often spreads faster than evidence-based facts.

• Why we can be so susceptible to believing misinformation.

• Who profits by poisoning the science communication space.

• How we can improve our scientific literacy and avoid echo chambers.

• Ways academics can improve their public health communication.

• ‘Your Brain On’ is hosted by neurologists, scientists and public health advocates Ayesha and Dean Sherzai.

‘Your Brain On... Misinformation’ • SEASON 3 • EPISODE 9

20 incredible conversations with leading scientists, in one hour.

We’re excited to present this special installment of Your Brain On, featuring highlights from some of the speakers talking at our first ever Brain Health Revolution Summit.

Our first summit, running September 30 through October 6 2024, features seven days of hour-long discussions with the scientists who are actually conducting the studies, publishing the papers, and pushing public health policy reforms that are shaping our world.

No matter when you’re listening to this episode, visit https://bhrsummit.com/ for more information about the summit — be it our first 2024 edition, or a future installment!

Day 1: The Brain Health Landscape: From Insights to Action

Day 2: Mental Health Matters and Heart Health for a Stronger Brain

Day 3: Women’s Brain Health: Hormones, Longevity, and Vitality

Day 4: Emerging Challenges in Brain Health

Day 5: Fuel for Thought: Nutrition, the Gut, and the Brain

Day 6: Move, Breathe, Thrive: Exercise and Stress Management

Day 7: Recharge and Optimize: Sleep and Cognitive Performance

This special episode includes excerpts of our conversations with: 

Rachel Dolhun, MD

Michael Okun, MD

Charles DeCarli, MD

Ari Tuckman, PsyD

Amishi Jha, PhD

Danielle Belardo, MD

Margarett McCarthy, PhD

Lisa Mosconi, PhD

Lisa Genova

Idrees ‘Dr. Idz’ Mughal, MBBS, MRes, DipIBLM

Daniele Piomelli, PhD

Frank Lin, MD, PhD

Alan Flanagan, PhD

Matthew Nagra, ND

Stuart Phillips, PhD

Natali Edmonds, PhD

Satchin Panda, PhD

Donn Posner, MD

Sujay Kansagra, MD

Yaakov Stern, PhD

For more information about the Brain Health Revolution Summit, visit: https://bhrsummit.com/ 

The Brain Health Revolution Summit 2024 is presented in partnership with Healthy Minds Initiative: thymindsinitiative.org

‘Your Brain On’ is hosted by neurologists, scientists and public health advocates Ayesha and Dean Sherzai.

What are our animal companions thinking? And how does our friendship with them change their brains, and our brains?

We all wish we could communicate with our pets. Though we may never share a language, modern neuroscience has enabled us to ethically understand the cognitive anatomy and emotional signals of other animals like never before.

In this episode of ‘Your Brain On...’, we discuss what we’ve learned so far, including:

• The neurological phenomena that leads to domestication and, in turn, animal companionship

• How oxytocin studies have signified that, yes, our dogs do love us back

• The research that has shown how some companions might value social rewards from humans just as much as they value the food we provide for them

• The differences (and similarities) between canine brains and human brains

• How dogs do understand us to a degree, but not quite in the linguistic sense we might like to believe

• The incredible things dogs can do for dementia patients

• The importance of ethics in animal research

• Why understanding the emotional capacity of other animals is vital

Our guests for this episode are two of the foremost voices in animal cognition:

BRIAN HARE: Professor in Evolutionary Anthropology, Psychology, and Neuroscience at Duke University, and a core member of their Center of Cognitive Neuroscience. Plus: co-author of ‘The Genius of Dogs’ and ‘Survival of the Friendliest’.

GREGORY BERNS: Professor of Psychology and Distinguished Professor of Neuroeconomics, researcher of dogs (and more recently, cows), and author of ‘How Dogs Love Us’ and ‘Cowpuppy: An Unexpected Friendship and a Scientist’s Journey into the Secret World of Cows’.

 ‘Your Brain On’ is hosted by neurologists, scientists and public health advocates Ayesha and Dean Sherzai.

Drs. Ayesha and Dean are now welcoming patients via the Brain Health Institute: https://brainhealthinstitute.com/

‘Your Brain On... Having A Pet’ • SEASON 3 • EPISODE 8

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LINKS

Brian Hare:

Brian Hare’s website: https://brianhare.net/

The Hare Lab at Duke University: https://evolutionaryanthropology.duke.edu/hare-lab

Brian’s book, ‘Survival of the Friendliest’: https://a.co/d/2mNhSE1

Gregory Berns:

Gregory Berns’ website: http://gregoryberns.com/

Gregory’s book, ‘Cowpuppy’: https://a.co/d/0gpJYQx

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FOLLOW US

Join the NEURO Academy: NEUROacademy.com

Instagram: @thebraindocs

Website: TheBrainDocs.com

More info and episodes: TheBrainDocs.com/Podcast

What does the most-purchased beverage in the world — coffee — do to your brain?

Five centuries after its discovery, coffee is deeply entrenched in our diets on a global scale. More than half the U.S. population drinks coffee daily. We wake up with coffee, and catch up with friends over coffee. Historically, coffee has been heralded as an inspiring muse.

But many headlines have warned us about the adverse effects of coffee. Is there truth in the supposed risks, or can we keep sipping away without a worry?

 In this episode of ‘Your Brain On...’, we discuss:

• What caffeine does to your brain, and why it makes you feel awake

• How much coffee is too much, and how caffeine affects us all differently (depending on our metabolism)

• The antioxidant benefits of coffee

• How coffee can improve concentration, and even potentially protect against neurodegenerative diseases

• How different kinds of coffee affect our brains differently (black vs. cream and sugar, brewed vs. filter, caffeinated vs. decaf)

• The risks of caffeine addiction

• A brief history of how coffee became so ubiquitous in our lives

Bringing the buzz to this episode are two coffee geniuses:

DR. ASTRID NEHLIG, a neuroscientist out of the French Institute of Health and Medical Research who has studied the health impacts of coffee with impressive extensiveness. 

PROFESSOR JONATHAN MORRIS, AKA ‘The Coffee Historian’, author of ‘Coffee: A Global History’ and co-creator of the History of Coffee Podcast.

‘Your Brain On’ is hosted by neurologists, scientists and public health advocates Ayesha and Dean Sherzai. 

Drs. Ayesha and Dean are now welcoming patients via the Brain Health Institute: https://brainhealthinstitute.com/

‘Your Brain On... Coffee’ • SEASON 3 • EPISODE 7

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LINKS

Dr. Astrid Nehlig’s research: https://www.researchgate.net/profile/Astrid-Nehlig

Professor Jonathan Morris’ website: https://thecoffeehistorian.com/

Professor Morris at the University of Hertfordshire: https://researchprofiles.herts.ac.uk/en/persons/jonathan-morris 

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FOLLOW US

Join the NEURO Academy: NEUROacademy.com

Instagram: @thebraindocs

Website: TheBrainDocs.com

More info and episodes: TheBrainDocs.com/Podcast

What grief does to our brains, and how we can grow from one of life’s most challenging experiences.

The impact grief has on your mind can be so severe, some experts refer to it as an ‘emotional traumatic brain injury’. And, like many life-altering physical changes, the cognitive effects of grief aren’t so much something to ‘get over’ — rather, they’re something we can learn to live with and thrive alongside.

In ‘Your Brain On... Grief’, we discuss:

• How the emotional trauma of losing those you love can physically change your brain

• The association between grief and chronic stress

• Journalling, creativity, and lifestyle factors as methods for healing from grief

• The importance of community in managing loss

• The risks of oversimplified models of dealing with grief, e.g. the ‘five stages of grief’

• What we can learn from different cultures about handling grief

Joining us for this emotional journey are two insightful guests:

DR. LISA SHULMAN: grief neurologist and author of ‘Before and After Loss’

AMBER JEFFREY: grief mentor and host of podcast The Grief Gang.

‘Your Brain On’ is hosted by neurologists, scientists and public health advocates Ayesha and Dean Sherzai.

Drs. Ayesha and Dean are now welcoming patients via the Brain Health Institute: https://brainhealthinstitute.com/

‘Your Brain On... Grief’ • SEASON 3 • EPISODE 6

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LINKS

Dr. Lisa Schulman

‘Before and After Loss’ on Amazon: https://www.amazon.com/Before-After-Loss-Neurologists-Perspective/dp/1421426951

Amber Jeffrey

The ‘Grief Gang’ podcast: https://podcasts.apple.com/podcast/the-grief-gang/id1489821860

Grief mentoring: https://www.thegriefgang.com/grief-mentoring

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FOLLOW US

Join the NEURO Academy: NEUROacademy.com

Instagram: @thebraindocs

Website: TheBrainDocs.com

More info and episodes: TheBrainDocs.com/Podcast

As populations have aged, our need for caregivers has risen fast. The stresses of caregiving present brain health concerns that we must address urgently.

Caregivers are heroes. But they’re often so focused on looking after someone else, they neglect themselves. And self-care is so vital for caregivers, because the role is one of the most physically-, emotionally-, and psychologically-demanding responsibilities anyone can take on. Here, we discuss what that self-care can look like.

In this episode of ‘Your Brain On...’, we discuss:

• How the chronic stress of caring for a loved one with a neurodegenerative disease like dementia can affect your brain

• The ways we can mitigate these stresses, at the individual, family, and community levels

• How self-care can help caregivers be more effective and attentive in their roles

• Lifestyle interventions and meditative practices that can help alleviate the risks associated with caregiver burden

• The need for better caregiver support at the socioeconomic and policy level

• How emerging technologies are starting to help make caregivers’ workloads more manageable

Joining us for this poignant conversation are two wonderful guests:

DR. NATALI EDMONDS, a board-certified geropsychologist and founder of Dementia Careblazers, a platform providing support and guidance for dementia caregivers.

DR. HELEN LAVRETSKY, a Professor of Psychiatry at UCLA and a leading researcher in geriatric psychiatry, who has researched the neurological benefits of lifestyle changes and de-stressing meditation for the cognitive and mental wellbeing of caregivers.

‘Your Brain On’ is hosted by neurologists, scientists and public health advocates Ayesha and Dean Sherzai.

Drs. Ayesha and Dean are now welcoming patients via the Brain Health Institute: https://brainhealthinstitute.com/ 

‘Your Brain On... Caregiving’ • SEASON 3 • EPISODE 5

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LINKS

Dr. Natali Edmonds:

Dementia Careblazers: https://careblazers.com/

The Dementia Careblazers podcast: https://podcasts.apple.com/podcast/dementia-careblazers/id1634661439

Dementia Caregivers on YouTube: https://www.youtube.com/c/DementiaCareblazers

Dr. Helen Lavretsky:

At UCLA: https://www.uclahealth.org/providers/helen-lavretsky

Study on yogic meditation for dementia caregivers: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3423469/

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FOLLOW US

Join the NEURO Academy: NEUROacademy.com

Instagram: @thebraindocs

Website: TheBrainDocs.com

More info and episodes: TheBrainDocs.com/Podcast

Meditation: an ancient practice with brain health benefits proven by modern science.

Whether you’re focusing on your breathing to quieten peripheral distractions or using mindfulness to rebalance your emotional reactivity to everyday stresses, practicing meditation can spark long-term neuroplastic changes that will help you feel more attentive and calm in everything you do.

In ‘Your Brain On... Meditation’, we explore:

• How meditation alters your brain chemistry and ‘retrains’ your broader nervous system

• The neuroscience of attention and focus, including your default mode and salience networks

• Using mindfulness to break phone addiction, reduce stress, improve relationships, and practice self-care

• The studies which highlight the long-term cognitive benefits of meditation

• How we can all make time for meditation, no matter how busy our schedules

• The limitations and risks of meditation apps

Joining us for this important conversation are three fantastic guests:

DR. AMISHI JHA, a Professor of Psychology at the University of Miami, a pioneer in the study of mindfulness and attention, and the author of the acclaimed book ‘Peak Mind’

DR. CLIFFORD SARON, a neuroscientist and Associate Research Scientist at the Center for Mind and Brain at the University of California, Davis, renowned for his work on the neurobiological effects of meditation

DR. HELEN LAVRETSKY, a Professor of Psychiatry at UCLA and a leading researcher in geriatric psychiatry, who has extensively studied the effects of meditation and yoga on mental health and aging

‘Your Brain On’ is hosted by neurologists, scientists and public health advocates Ayesha and Dean Sherzai.

Drs. Ayesha and Dean are now welcoming patients via the Brain Health Institute: https://brainhealthinstitute.com/

‘Your Brain On... Meditation’ • SEASON 3 • EPISODE 4

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LINKS

Dr. Amishi Jha:

Book: https://www.amazon.com/gp/aw/d/0062992155/ref=tmm_pap_swatch_0?ie=UTF8&qid=&sr=

On Instagram: https://www.instagram.com/amishipjha/ 

On Twitter: https://x.com/amishijha 

Dr. Clifford Saron:

Center for Mind and Brain: https://mindbrain.ucdavis.edu/people/clifford-saron 

Dr. Helen Lavretsky:

At UCLA: https://www.uclahealth.org/providers/helen-lavretsky

Study on yogic meditation for dementia caregivers: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3423469/

Leg strength isn’t just about physical health. There are enormous benefits for brain health, too.

From the more obvious benefits for balance and mobility to the deeper neurochemical machinery that powers the production and transportation of brain-boosting proteins, leg strength has a far greater influence on brain health than we might expect.

In this episode of ‘Your Brain On...’, we discuss:

• The prevalence of injuries caused by falls in elderly populations (and how leg strength can help counter this problem)

• How brain-boosting chemicals like BDNF are produced by resistance exercise

• What actually happens to our muscles when we grow them with regular exercise

• How we can all work on our leg strength, regardless of age and ability

• The importance of rest, recovery, and nutrition in an effective exercise regime

Joining us for this discussion are the immensely knowledgeable Dr. Stuart Phillips, a Professor in the Department of Kinesiology at McMaster University, and Dr. Kirk Erickson, Associate Professor in the Dept. of Psychology at the University of Pittsburgh (and an expert in the area of exercise and cognitive health).

‘Your Brain On’ is hosted by neuroscientists and public health advocates Ayesha and Dean Sherzai.

‘Your Brain On... LEG STRENGTH’ • SEASON 3 • EPISODE 3

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LINKS

Dr. Stuart Phillips at McMaster University: https://mira.mcmaster.ca/our-faculty/stuart-phillips/

Dr. Stuart Phillips on Twitter: https://x.com/mackinprof

Dr. Kirk Erickson at the University of Pittsburgh: https://www.psychology.pitt.edu/people/kirk-erickson-phd 

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REFERENCES (Studies Dr. Erickson referred to in the show):

1. Colcombe, S. J., Erickson, K. I., Raz, N., et al. (2003). Aerobic fitness reduces brain tissue loss in aging humans. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 58(2), M176-M180. https://pubmed.ncbi.nlm.nih.gov/12586857/ 

2. Colcombe, S. J., Erickson, K. I., Scalf, et al. (2006). Aerobic exercise training increases brain volume in aging humans. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 61(11), 1166-1170. https://pubmed.ncbi.nlm.nih.gov/17167157/

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FOLLOW US

Join the NEURO Academy: NEUROacademy.com

Instagram: @thebraindocs

Website: TheBrainDocs.com

More info and episodes: TheBrainDocs.com/Podcast

The neuroscience behind the benefits and risks of marijuana, explained.

Splintered legislature, evolving taboos, and new forms of consumption have created a fragmented market for cannabis, and made it challenging for scientists to research its effects on our brains and bodies.

In this episode, we unpack what we know about the cognitive impacts of marijuana use — the good and the bad — and explore new studies which are filling in the gaps.

We discuss:

• The difference between the THC and CBD cannabinoids, and their unique effects on our brains • How your endocannabinoid system works, and how it’s altered under the influence of marijuana • Why one woman with a genetic mutation that affected her endocannabinoid system couldn’t feel pain • The benefits of marijuana: nausea relief, pain management, and possible uses for reducing seizure frequency and helping with mental health • The risks of marijuana: memory disorders, addiction, developmental issues, and the dangers of high-potency products that are increasingly difficult to regulate • Why we first consumed cannabis, about 12,000 years ago

Our incredible guests this week are:

• Dr. Daniele Piomelli, Director of the Institute for the Study of Cannabis at the University of California Irvine • Dr. Susan Weiss, Director of the Division of Extramural Research at the National Institute on Drug Abuse

‘Your Brain On’ is hosted by neurologists, scientists and public health advocates Ayesha and Dean Sherzai.

Drs. Ayesha and Dean are now welcoming patients via the Brain Health Institute: https://brainhealthinstitute.com/

‘Your Brain On... Marijuana’ • SEASON 3 • EPISODE 2

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LINKS

Dr. Daniele Piomelli

At University of California Irvine: https://cnlm.uci.edu/piomelli/ UCI Center for the Study of Cannabis: https://cannabis.uci.edu/

Dr. Susan Weiss

National Institute on Drug Abuse: https://nida.nih.gov/ The ABCD Study: https://abcdstudy.org/

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FOLLOW US

Join the NEURO Academy: NEUROacademy.com

Instagram: @thebraindocs

Website: TheBrainDocs.com

More info and episodes: TheBrainDocs.com/Podcast