Learn the difference between celiac disease and gluten sensitivity in our latest podcast episode. Listen now for clarity on whether gluten is your friend or foe. Did you know gluten sensitivity can manifest in various symptoms beyond gut issues? From brain fog to joint pain, anxiety to skin conditions and schizophrenia, gluten can impact more than you think. Fertility issues or recurrent miscarriages? Gluten could be a hidden trigger. Introduction to Gluten: 00:00:00-00:02:02Defining Gluten: 00:02:03-00:02:34Personal Experience with Gluten Sensitivity: 00:03:59-00:04:09Symptoms of Gluten Sensitivity: 00:04:09-00:04:52Differentiating Celiac Disease and Gluten Sensitivity: 00:15:17-00:16:56Testing for Gluten Sensitivity: 00:18:43-00:19:04Celiac Disease and Autoimmune Conditions: 00:22:07-00:23:11Importance of Testing for Celiac Disease: 00:25:53-00:26:56Being Gluten-Free vs eating gluten-free food: 00:34:50-00:35:46Final Thoughts and Recommendations: 00:37:47-00:39:58 Quiz: Are You Sensitive To Gluten? Reference Catassi, Carlo, et al. "Diagnosis of non-celiac gluten sensitivity (NCGS): the Salerno experts’ criteria." Nutrients 7.6 (2015): 4966-4977.

In this episode of the Brain Podcast, we delved into the topic of blue light-blocking glasses with guest Glen Lubbert, founder of Stamina Lab. The discussion revolved around the effectiveness of blue light glasses, the importance of blue light in our circadian rhythm, and the misconceptions surrounding blue light exposure. Glen emphasized the need for a balanced approach to using blue light glasses, highlighting the importance of personal preference and individual needs. Glen shared valuable insights, debunking myths about blue light glasses and shedding light on their real benefits. He emphasized the significance of finding what works best for each individual, whether it’s wearing blue light glasses, adjusting light exposure throughout the day, or implementing Tiny Habits like putting the phone to bed early as part of a wind-down routine. 00:00:00 – Introduction to Blue Light Blocking Glasses00:05:30 – Importance of Getting Enough Blue Light in the Morning00:11:14 – Research on Blue Light Blocking Glasses Effectiveness00:13:58 – Impact of Content on Sleep Quality00:16:39 – Discussion on Melatonin and Blue Light Glasses00:19:43 – Types of Blue Light Glasses and Their Benefits00:24:09 – Cognitive Chewing Gum for Sleep00:27:06 – Hype or Not: Blue Light Glasses Evaluation00:27:52 – Tiny Habit Recipe: Putting Phone to Bed at Night00:28:38 – Where to Find Glenn Lubert About our guest, Glen Lubbert The Stamina Lab Watch the audio-only version on YouTube References Bauducco, Serena, et al. “A bidirectional model of sleep and technology use: A theoretical review of How much, for whom, and which mechanisms.” Sleep Medicine Reviews (2024): 101933. Shechter, Ari, et al. “Blocking nocturnal blue light for insomnia: A randomized controlled trial.” Journal of psychiatric research 96 (2018): 196-202.

In this episode, we delved into the fascinating world of cardiovascular health, specifically focusing on hypertension, with the esteemed cardiologist Dr. Maria Emilia Figueiredo Teixeira from Brazil. Dr. Maria Emilia shared insights from her groundbreaking research on the influence of gratitude, forgiveness, and spirituality on hypertension control. 00:00:00 – Introduction to Hypertension Concerns00:05:30 – Research on Central Hemodynamics and Endothelial Function00:09:39 – Defining Spirituality, Religiosity, and Religion00:13:10 – Simple Intervention Approach in the Study00:14:40 – Participants and Hypertension Stages00:16:33 – Utilization of WhatsApp for Messaging00:20:16 – Discussion on One-Time Actions00:22:44 – Results of the Study00:24:11 – Standard of Care in Brazil00:25:17 – Future Plans and Scaling the Intervention00:28:50 – Gratitude and Conclusion Our podcast guest: Dr. Maria Emilia Figueiredo Teixeira MD, PhD, FESC Cardiologist and Researcher at the Hypertension Unit of the Federal University of Goiás, Brazil. Dr. Maria Emilia on Instagram Watch the audio-only version on YouTube Reference FEEL Study: Focus on Spirituality, Gratitude Can Lead to Decrease in BP, Increase in FMD

We discuss the importance of vision, hearing, and sense of smell to the risk of dementia. Changes in these senses can serve as signals for potential dementia and how addressing these root causes can help prevent dementia down the line. We emphasized the connection between these senses and the nervous system, as well as the role of inflammation in impacting them. We also shared practical strategies such as getting regular vision check-ups, testing hearing, and engaging in olfactory training to improve brain function. Introduction to the Importance of Senses: 00:00:00Vision, Hearing, and Smell as Indicators of Dementia: 00:02:00Impact of Vision on Brain Function: 00:03:25Hearing Loss and Dementia Risk: 00:09:39The Significance of Sense of Smell: 00:20:26Olfactory Training and Brain Function: 00:27:19Common Connections Between Senses and Dementia: 00:31:54 Audio-only version on YouTube References Test your hearing. Hear WHO app Unusual sense of smell and detection of Parkinson’s Disease. Woo, Cynthia C., et al. “Overnight olfactory enrichment using an odorant diffuser improves memory and modifies the uncinate fasciculus in older adults.” Frontiers in Neuroscience 17 (2023): 1200448.

(00:00) – Intro: Nine ways to reduce Alzheimer’s risk (01:47) – Importance of ApoE4 in dementia (03:15) – Different ways to reduce dementia risk (04:12) – 9 Things You Can Do to Support Your Brain Health (07:00) – Pay attention to brain, body, and supplements for optimal health (07:51) – RDAs and benefits of supplements (08:34) – Omega3 testing and supplementation (10:08) – Omega3 supplements for atrial fibrillation (11:38) – Supplementing with a symphony of nutrients, not just one (12:32) – Vitacog Supplementing with Vitamin B and Omega3 (14:10) – Taking supplements for long-term benefits (17:07) – B vitamin testing for correcting genetic variations (17:32) – A positive aging mindset reduces dementia risk (19:15) – Tiny habits shift mindset for healthy aging (20:57) – A positive mindset helps with knee pain (21:36) – Longevity questions to ask yourself (22:06) – Inspiration for physical fitness in older age (22:46) – Hormones and Alzheimer’s disease in women (26:39) – Head trauma and dementia risk importance for people with ApoE4 (29:24) – Impact of Alcohol on women’s health (31:40) – What is the easiest place to quit alcohol? (32:36) – Loss of sense of smell increases the risk for Alzheimer’s disease (33:13) – Using Essential Oil for Memory Training (35:03) – Home sniff tests for brain health (36:42) – Outro: Support yourself with these tips Chapters created by ChapterMe Audio-only version on YouTube References Woo, Cynthia C., et al. “Overnight olfactory enrichment using an odorant diffuser improves memory and modifies the uncinate fasciculus in older adults.” Frontiers in Neuroscience 17 (2023): 1200448.

If you’ve been told you have the ApoE4 gene that puts you at risk for Alzheimer’s or think you may have it, most likely your doctor told you there’s nothing you can do. That’s not entirely true. We’ll share the nine things you can do to reduce your risk of Alzheimer’s. Many people learn they have a genetic risk of developing Alzheimer’s disease and feel like victims. We’ll help you protect your brain now so the risk is mitigated. (00:00) – Have You Got the APOE4 Gene Associated with Alzheimer’s? (00:33) – Heads Up: Julie Bergfeld on Her Alzheimer’s (01:07) – Julie Bergfeld on Her Alzheimer’s Gene (01:35) – The APOE4 gene associated with Alzheimer’s (02:21) – APOE4 gene associated with Alzheimer’s disease (02:58) – Julie’s battle with Alzheimer’s disease (08:15) – Brain Games for APOE 4 (08:33) – Challenging Your Brain (09:44) – Dementia and behaviour change (11:11) – Starting small: How to Get Out of the Tiny Habits (11:44) – Mental health: Start small and build momentum (12:23) – How to Keep From Getting Down or Defeated Over a Diagn (15:25) – Does thinking about getting older affect your dementia risk? (19:33) – Genetic Testing (24:54) – Julie on the Genetic Testing (27:58) – APOE4 gene test (29:11) – Alzheimer’s risk for women, genetics and the treatment (31:31) – A message about hope for your brain in your 30s (33:34) – Outro Chapters created by ChapterMe Audio-only version on YouTube About Julie Bergfeld Audio-only version on YouTube References Levy, Becca R., et al. “Positive age beliefs protect against dementia even among elders with high-risk gene.” PloS one 13.2 (2018): e0191004.Alzheimer’s Disease genetic fact sheet.

You may have heard the term circadian rhythm and think it only affects air travel across multiple time zones or shift workers, but it really affects every aspect of your day. Listen to learn more about how to keep your body clock in tip-top shape. (00:03) – Intro (00:46) – What is Circadian Rhythm? (02:20) – Best Analogy for Circadian Rhythm (03:43) – Effect on our Body Organs (05:44) – Impact on Food: Snack Culture (08:49) – Zeitgebers Influences: Effect of Sleep on Circadian Rhythm (11:41) – Behavior Design Suggestions (13:48) – Out of Sync with your Circadian Rhythm (16:16) – Importance of Circadian Rhythm and Sleep for Younger People (18:29) – Circadian Rhythm Impact on Blood Pressure (22:15) – SAD in Winter: Are Light Boxes Helpful? (26:00) – Time Restricted Eating and Intermittent Fasting (27:53) – Benefits of Reducing Exposure to Artificial Light after its Dark (30:04) – Using Flux App and Sleep Masks (31:46) – Final Thoughts (34:09) – Outro Chapters created by ChapterMe Reference Gill, Shubhroz, and Satchidananda Panda. “A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits.” Cell metabolism 22.5 (2015): 789-798. Audio-only version on YouTube Podcast Episode: What is the Tiny Habits Method For Behaviour Change?

(00:00) – Intro: How to Sleep Better With a Better Brain (00:42) – Blood glucose, diabetes risk factors (01:42) – Brain health 6 tips to prevent Alzheimer’s (02:28) – Blood glucose (03:43) – Brain health, diabetes and heart (04:48) – Checking blood glucose levels regularly is very important for your health. (08:54) – Alzheimer’s disease, brain glucose (12:09) – Better brain health for women with PCOS (12:41) – Blood glucose for brain health (13:53) – Blood glucose levels for brain health (16:58) – Hemoglobin A1C and Glycation (21:38) – CGM: The future of blood glucose monitoring (26:19) – CGM for pre-diabetes and weight loss (27:37) – CGM range for diabetes and longevity (28:50) – Dementia risk factors, fasting insulin levels (32:21) – Outro Chapters created by ChapterMe Reference Gill, Shubhroz, and Satchidananda Panda. “A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits.” Cell metabolism 22.5 (2015): 789-798. References Kerti, Lucia, et al. “Higher glucose levels associated with lower memory and reduced hippocampal microstructure.” Neurology 81.20 (2013): 1746-1752.Zhang, Xiaoling, et al. “Midlife lipid and glucose levels are associated with Alzheimer’s disease.” Alzheimer’s & Dementia 19.1 (2023): 181-193.

00:00 – Intro 00:45 – What is blood pressure? 06:03 – How to manage hypertension effectively? 09:54 – Blood Pressure Readings: Heart pressure and pulse pressure 12:06 – SPRINT Trial: How to manage hypertension in older people? 15:29 – Categories of blood pressure 17:40 – How to measure blood pressure? 24:01 – Five tips for reaching optimal blood pressure 28:46 – Summary 29:26 – Outro Chapters created by ChapterMe Reference Gill, Shubhroz, and Satchidananda Panda. “A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits.” Cell metabolism 22.5 (2015): 789-798. Audio-only version on YouTube Understanding Blood Pressure Readings (American Heart Association) Health Risks From High Blood Pressure

Food is many things: it can be nutritious fuel for your body and brain, a delicious treat for your taste buds, or even the cause of brain fog and inflammation. In this episode, learn more about the ways food can support you or hold you back. (00:00) – Intro (00:51) – Purpose of food and its effects (02:36) – Diabetes of the brain (05:08) – How to eat a healthy diet? (08:08) – How to get yourself to eat long term (11:02) – Effect of food on the 3 foundations of brain health: Inflammation (05:05) – How do you maintain healthy blood glucose levels? (23:51) – Food and optimal blood pressure (26:07) – DASH Diet, Low carb, Paleo, other diet comparisons (30:42) – Summary (31:36) – Outro Chapters created by ChapterMe Audio-only version on YouTube Audio-only version on YouTube