The Brain Podcast

In this episode of The Brain Podcast, Dr. Shabnam Das Kar and Andrea Spyros share six critical questions to ask your doctor about blood pressure management to ensure your treatment plan is tailored, safe, and effective. 6 Questions to Ask Your Doctor What is my target blood pressure? While 120/80 is the standard baseline threshold for normal blood pressure, individual targets vary based on health history, gender, and underlying conditions. What medications am I taking, and are there interactions? Review your current medications, dosages, and exact purposes with your healthcare team to catch unfulfilled prescriptions, side effects, or drug-drug and nutrient depletions. Is a combination medication an option? Combining multiple blood pressure medications into a single pill reduces overall pill burden, lowers individual drug dosages, and simplifies daily compliance. What is the optimal time to take my medication? Consistency is far more important than exact timing. Pair medication habits with established daily routines—like finishing a specific meal—rather than relying solely on phone alarms. How soon should I expect a change in my blood pressure? Most blood pressure medications take two to four weeks to show full results. Checking too early can trigger unnecessary anxiety. What side effects or new symptoms should I monitor? Note any new physical symptoms after starting a prescription, but never stop taking blood pressure medication without consulting your healthcare provider first. Actionable Takeaways & Resources Distinguish Between Habits and One-Time Actions: Filling out your doctor checklist or creating a master medication list are one-time actions you can schedule immediately on your calendar. Build Your Healthcare Team: If your doctor has limited availability, utilize pharmacists and nurse practitioners to review drug interactions and optimal timing. Download the Free Checklist below. Download Checklist

Over one billion people worldwide live with hypertension, yet only 1 in 5 has it adequately controlled. Whether you are actively managing high blood pressure or have reason to believe you should be, this episode outlines five specific, evidence-informed actions you can take right now. What You Will Learn in This Episode Why knowing your personalized blood pressure target matters How to choose a clinically validated home blood pressure monitor The exact technique for measuring blood pressure accurately at home, including common errors made even in specialist clinics How to audit your food for hidden sodium, and where it is most likely to be hiding What potassium salt substitutes are, and speak with your doctor about whether a potassium-substituted salt alternative may be appropriate for you. Timestamps 0:00 Intro 1:16 5 Steps to Control Blood Pressure 2:18 Know Your Target Numbers 5:55 Get an Accurate Home Device 7:54 How to Measure BP Correctly 14:55 Checking Food for Sodium 23:41 Potassium Salt Substitutes 27:08 Summary & Key Takeaways 5 Things To Lower Your Blood Pressure Step 1 — Know Your Target Your optimal blood pressure target is not a single universal number — it depends on your age, medications, and overall health status. Normal is currently defined as below 120/80 mmHg, though emerging evidence suggests women may benefit from a lower threshold. One-time action: confirm your personal target with your physician or nurse practitioner, and write it beside your monitor. Step 2 — Get a Validated Home Device. Not all monitors are accurate, regardless of price or brand. One-time action: visit stridebp.org to find a clinically validated upper-arm device and order one. The Hilo wearable is also an option for continuous monitoring. Step 3 — Learn the Correct Measurement Technique: Technique errors are common, including in specialist clinics. Key requirements: back fully supported, both feet flat on the floor, forearm resting at heart level, bladder empty, no caffeine in the past 30 minutes, no talking. Sit quietly for five minutes before measuring, use the correct cuff size, and take three readings. One-time action: practise the technique once correctly and set up your recording system wherever you keep your device. Audit Your Food for Sodium. Extra sodium in food usually comes from processed and packaged food, not home cooking. On any nutrition label, look at milligrams of sodium per serving rather than the daily value percentage. One-time action: open your pantry today, identify the three highest-sodium items, and choose one you are willing to reduce or replace. Start where it is easiest. Step 5 — Consider a Potassium-Based Salt Substitute. Replacing sodium chloride with a potassium chloride salt substitute is one of the best-supported yet underused strategies for blood pressure management. Important caveat: this is not appropriate for everyone and is contraindicated in chronic kidney disease and with certain medications. One-time action: bring a complete medication list to your next appointment and ask your physician or pharmacist whether this is right for you. One-Time Actions For Behaviour Change 1. After I finish listening to this episode, I will visit stridebp.org and identify an accurate device to order. 2. After I open my pantry, I will pick up one packaged item and read the sodium content on its label. 3. After I take my nighttime medications, I will write down all my cur...

Blue Zones are fascinating, but they are not a prescription. We explain what the data can (and cannot) prove, then turn a few key principles into practical brain-health strategies—satiety, food choices, alcohol clarity, and Singapore’s lesson: environment beats willpower. In this episode, we unpack: What Blue Zones are, why they became popular, and why observational data is not the same as proof. The nine Blue Zones principles—and which ones matter most for brain health in real life. The 80% rule (Hara Hachi Bu): why it is hard to measure, and how to build awareness without shame. Practical behaviour design for food choices (including the bread basket problem and reducing mindless snacking). “Set up, skill up, speak up”: using environment, skills, and family conversations instead of willpower. Plant-forward eating without making animal foods “good” or “bad,” plus shortcuts that support follow-through. “Wine at five”: what we disagree with, what the evidence suggests, and why timing and context matters. Singapore as a modern Blue Zone example—and what it teaches us about making healthy choices easier by design. TIMESTAMPS 00:00: Blue Zones Explained for Better Brain Health 03:58: Blue Zones principles and practical 80% full tips 09:08: Design Your Eating Environment to Stop at Comfortable Fullness 12:12: Natural Movement, 80% Fullness, and Compassionate Eating 15:19: How to reduce snacking 19:05: Set Up for Success 20:06: Set Up, Skill Up, Speak Up 22:29: Tiny Habits 22:57: Family Support for Health and a Plant-Slant Food Style 24:08: Blue Zones food style 25:08: Tiny Habits for Easier Meals and Better Food Choices 29:52: Tiny Habits for Easier Food Choices 30:45: Quick dinner solutions and what is true about "wine at five" 37:33: Make Healthy Choices Easier 41:20: Blue Zones Recap LISTEN KEY TAKEAWAYS What “Blue Zones” Means Journalist Dan Buettner mapped places with unusually high numbers of people living past 100. Locations: Icaria (Greece), Sardinia (Italy), Loma Linda (California), Nicoya (Costa Rica), Okinawa (Japan), and Singapore (added 2023) The findings are observational (patterns noticed), not proof of cause and effect. The 9 Blue Zones Principles Move naturally Downshift (reduce stress) Belonging (faith or community) Right tribe (supportive friends) Loved ones first 80% rule (stop eating when lightly full) Plant slant (more vegetables) Wine at five Know your purpose 80% Rule (Hara Hachi Bu) Aim to stop eating when you feel slightly full. Eat protein first; it helps you feel satisfied longer than carbs. At restaurants: say “no, thank you” to the bread basket or keep it off the table. After each meal: ask, “How full am I?” and give yourself a simple rating. Skip shame. If you eat past 80%, notice it and learn; do not judge. If you snack, ask, “Why am I eating?” (bored, stressed, hungry or habit) and adjust. Design Your Environment (Set up, Skill up, Speak up) Set up: keep tempting foods out of the house; stock foods that fit your plan. Skill up: learn 1–2 fast recipes; repeat them until easy (sheet pan, slow cooker)....

The episode also uses the Lancet Commission 2024 update as a hopeful frame: a substantial proportion of dementia cases may be delayed or prevented at a population level by addressing 14 modifiable risk factors across the lifespan (including untreated vision loss and high LDL cholesterol, newly added in 2024).  What we cover in this episode 1) “Preventable” is a population message, not a personal verdict The Lancet Commission’s estimate is about population attributable risk: what could happen if a whole community reduced certain risks. It is not a personal scorecard, and it should never be used for blame or shame.  2) The 14 modifiable dementia risk factors (Lancet 2024) The Lancet Commission groups risk factors across life stages, and the 2024 update expanded the list from 12 to 14, adding untreated vision loss and high LDL cholesterol.  Early life 1. Less education Midlife 2. Hearing loss 3. Depression 4. Traumatic brain injury (head injury) 5. Physical inactivity 6. Diabetes 7. Smoking 8. Hypertension 9. Obesity 10. Excess alcohol use 11. High LDL cholesterol (new in 2024) Late life 12. Infrequent social contact / social isolation 13. Air pollution 14. Untreated vision loss (new in 2024)  Key point: these percentages and estimates describe what might shift at the population level, not your individual fate.  Practical takeaways and habit strategies Hearing: test, treat, and make the support easy to use Untreated hearing loss can reduce conversation quality, increase effortful listening, and contribute to withdrawal from social connections—one of the pathways researchers discuss in dementia risk models.  Practical steps mentioned Book a hearing assessment and repeat as advised If hearing aids are recommended, build routines that make consistent use easier (placement, charging, simplifying access) Resource mentioned hearWHO: a free World Health Organization hearing screening app using digits-in-noise technology (screening only, not diagnostic).  Vision: reduce cognitive load and protect safety and independence Vision problems are not only about “seeing clearly.” Under-corrected vision can increase cognitive burden and reduce confidence with reading, driving, and social engagement. The Lancet Commission 2024 identifies untreated vision loss as a modifiable risk factor for dementia.  Practical steps mentioned Routine eye exams and timely updates to prescriptions Ask whether a retina exam is appropriate (especially if living with hypertension or diabetes) Smell: an underappreciated signal, and potentially trainable Smell is tightly linked with memory and emotion. Reduced smell has been studied as a possible early signal in some neurodegenerative conditions, and the episode discusses practical way...

In this episode, Andrea and Dr. Kar delve into the impact of stress on the body and share practical techniques to cultivate stress resilience. They introduce the five-four-three-two-one grounding technique, which helps listeners reconnect with their surroundings and manage anxiety. By guiding listeners through breathing exercises and mindfulness practices, they aim to empower everyone to create brain-healthy habits. Tune in to experience these techniques in real-time and discover how small changes can lead to a more peaceful life. 00:00: Introduction to Brain Health and Stress Management 00:39: Introduction to Stress Resilience Techniques 11:42: Breathing Techniques for Calmness 22:22: Heart Math and Transition Techniques 24:18: Grounding Techniques for Stress Relief 29:00: Grounding Techniques for Anxiety 31:15: Helpful Insights 31:17: Loving Kindness Meditation Techniques 32:29: Wishing Happiness and Peace for Others 34:15: Loving Kindness Meditation and Resilience Building 38:00: Finding What Works for You 38:57: Benefits of Noticing Your Feelings 5-4-3-2-1 Grounding Technique 5 things you can see 4 things you can feel 3 things you can hear 2 things you can smell 1 thing you can taste Loving Kindness Meditation (Sharon Salzberg) May I be happy, may I be healthy, may I be peaceful and at ease. May you be happy, may you be healthy, may you be peaceful and at ease. May we be happy be happy, may we be healthy, may we be peaceful and at ease. May they be happy, may they be healthy, may they be peaceful and at ease. Andrea Spyros

We explore the vital link between gut health and brain function with Luca Cuccia, founder of InJoy. Luca shares his health journey and how InJoy leverages AI and microbiome science for personalized gut health solutions. Key Topics: Gut health’s impact on mental health and inflammation The role of food, lifestyle, and symptom tracking AI-driven personalized health recommendations Sustainable strategies for better gut health 00:00:00 – Introduction to Gut Microbiomes and Brain Health00:00:14 – Meet the Guests: Dr. Shabnam Das Kar, Andrea Spyros, and Luca Cuccia00:01:17 – Luca’s Personal Journey with Health and Gut Issues00:04:11 – The Importance of Discussing Gut Health00:05:13 – Connecting Symptoms: Skin Issues and Gut Health00:08:54 – Personalization in Gut Health Solutions00:09:40 – Indicators of a Healthy Gut Microbiome00:13:08 – Understanding Validated Results in Gut Health Testing00:14:10 – Assessing Gut Health Through Symptoms and Testing00:16:29 – The Role of Gut Health in Overall Well-Being00:21:00 – AI’s Role in Gut Health Analysis00:22:09 – The Importance of Sustainable Health Changes00:25:33 – Tracking Diet and Its Impact on Gut Health00:30:27 – Building a Better Relationship with Food00:33:26 – Final Thoughts on Health and Behavior Change00:39:31 – Where to Find InJoy and Final Remarks About Luca Cuccia and Injoy Audio-only version on YouTube

In this episode, we explore the impact of the gut microbiome on brain health. We discuss how gut bacteria influence blood pressure, blood glucose levels, and chronic inflammation—three key factors in cognitive function. Learn how the microbiome contributes to mental health issues and autoimmune conditions. To simplify gut health, we introduce an analogy: understanding who is present, who their friends are, and what they do together. While food plays the most significant role in shaping the microbiome, there is no quick-fix supplement. We encourage small, manageable food changes, starting with the easiest meals and incorporating more protein. We also highlight the importance of a supportive food environment, such as a well-stocked “super fridge” and “super pantry.” 00:00:00 - Introduction to Gut Microbiome and Brain Health 00:00:10 - Blending Medical Insights with Behaviour Design 00:00:28 - Meet the Hosts: Dr. Shabnam Daskar and Andrea Spyros 00:00:40 - Defining the Gut Microbiome 00:01:08 - Understanding Microbes in the Gut 00:02:16 - The Role of Bacteria: Good vs. Bad 00:02:31 - The Evolution of Gut Bacteria 00:04:07 - Foundations of Brain Health 00:04:44 - Gut Microbiome's Impact on Blood Glucose 00:06:36 - Identifying Gut Microbiome Problems 00:09:36 - Framework for Understanding the Gut 00:10:06 - The Complexity of Gut Microbiome Relationships 00:14:11 - Managing Expectations About Gut Microbiome Knowledge 00:17:24 - Actionable Steps for Improving Gut Health 00:17:34 - Behaviour Change and Food Choices 00:22:02 - Creating a Super Fridge and Pantry 00:24:43 - The Importance of Self-Compassion in Dietary Changes 00:26:25 - Final Thoughts on Gut Microbiome and Food Choices 00:33:45 - Conclusion and Next Steps Audio-only version on YouTube

Did you know that loneliness can impact your health even more than smoking? Loneliness is not just being alone; it’s a mismatch between the connections you want and the ones you have. 00:00:00 – Introduction to LonelinessDid you know that a sense of malaise or burnout can actually be a sign of loneliness? 00:00:29 – Meet the ExpertsIntroduction of Dr. Shabnam Daskar, Andrea Spyros, and guest Amy Vest. 00:01:39 – Defining LonelinessUnderstanding loneliness as a deficit in desired relationships versus actual relationships. 00:03:23 – Loneliness vs. Isolation vs. SolitudeExploring the differences between loneliness, isolation, and solitude. 00:04:14 – Factors Impacting LonelinessDiscussing life circumstances that can lead to feelings of loneliness. 00:07:28 – Health Impacts of LonelinessExploring the serious health consequences associated with loneliness. 00:09:47 – Understanding Subjective LonelinessAmy shares her personal experience with loneliness and the importance of recognizing it. 00:14:12 – Identifying Personal NeedsHow to identify what factors contribute to your feelings of loneliness. 00:18:08 – Action Steps for ConnectionPractical steps listeners can take to decrease loneliness and increase social connection. 00:19:22 – The Importance of Small ActionsEmphasizing the significance of small, consistent actions in building connections. 00:21:05 – Navigating RejectionAddressing the challenges of reaching out and dealing with non-responses. 00:25:10 – The Power of ExperimentationEncouraging an experimental mindset in social interactions. 00:28:15 – Building Connections Through Shared MomentsSharing personal stories about the impact of small gestures on relationships. 00:36:10 – Quality Relationships and Life SatisfactionDiscussing findings from the Harvard Study of Adult Development. 00:38:08 – Practical Actions for Social EngagementListing actionable steps to foster social connections. 00:42:15 – The Role of SunnyIntroduction to Sunny, a project aimed at enhancing social well-being. 00:54:47 – Conclusion and Next StepsWrapping up the discussion and encouraging listeners to take action. Our Guest is Amy Vest, Behavior Designer in Public Health and Wellbeing Sunny Watch the audio-only version on YouTube

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: 00:00:00-00:02:02 Defining Gluten: 00:02:03-00:02:34 Personal Experience with Gluten Sensitivity: 00:03:59-00:04:09 Symptoms of Gluten Sensitivity: 00:04:09-00:04:52 Differentiating Celiac Disease and Gluten Sensitivity: 00:15:17-00:16:56 Testing for Gluten Sensitivity: 00:18:43-00:19:04 Celiac Disease and Autoimmune Conditions: 00:22:07-00:23:11 Importance of Testing for Celiac Disease: 00:25:53-00:26:56 Being Gluten-Free vs eating gluten-free food: 00:34:50-00:35:46 Final Thoughts and Recommendations: 00:37:47-00:39:58 Audio-only episode on YouTube 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 Glasses 00:05:30 – Importance of Getting Enough Blue Light in the Morning 00:11:14 – Research on Blue Light Blocking Glasses Effectiveness 00:13:58 – Impact of Content on Sleep Quality 00:16:39 – Discussion on Melatonin and Blue Light Glasses 00:19:43 – Types of Blue Light Glasses and Their Benefits 00:24:09 – Cognitive Chewing Gum for Sleep 00:27:06 – Hype or Not: Blue Light Glasses Evaluation 00:27:52 – Tiny Habit Recipe: Putting Phone to Bed at Night 00:28:38 – 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.