Brain Health 365 - The Podcast: Recent Episodes
Brain Health 365 Podcast
Join us for an exciting podcast focusing on innovative, holistic, and integrative approaches to brain health and aging. Our host Brian Browne, a national brain health expert will discuss and interview top experts discussing wide-ranging topics focusing on his 10-Principles for Brain Health®.
Brian is passionate about sharing innovative ideas, rethinking prevention, treatment, and brain health. This podcast was created to give you the tools and knowledge needed to assist you in aging well whether you’re thirty-seven, fifty-seven, or eighty-seven.
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
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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.
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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
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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.
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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.
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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
Science, research, and innovation has been integral in providing us with better health, disease reduction and longer lives. In fact, we are living longer, and most adults can expect to live many more years than their predecessors. However good this trend of longevity is, it is met and rightly so, with pushback.
What is the purpose of longevity if it’s not met equally with Quality of Life. What is quality of Life? It’s the meaning, value, and the WHY we place on how well we live our lives and how satisfying they are.
In this episode of the Brain Health 365 podcast, host Brian Browne and co-host Lizzy Rasmussen tackle “What is quality of Life?” And, “How does Quality of Life impact my brain health and overall wellness?” We invite you to listen to the episode and join the conversation.
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Time stamps
0:55 Defining Quality of Life
6:08 The Physical Domain: pain, energy, and sleep
11:20 The Psychological Domain: attitude, mood, and self-esteem
16:50 The Social Domain: social support and personal relationships
22:24 The Independence Domain: level of independence, activities of daily living, work, and self-medication
28:20 The Environment Domain: freedom, physical safety, home and neighborhood environments, social determinants of health, ability to learn, and more
33:37 The Spirituality Domain: religiosity and spirituality
37:39 Less Stress Tip:
38:33 Fun Food Fact:
Providing a good quality of life and a creating moments of joy are the gold standard those living with dementia and their caregivers. Imagine using a simple app that provides a sense of familiarity, accomplishment and produces positive dementia behaviors as a byproduct. In this episode, Brain Health 365 host, Brian Browne has an inspiring discussion with Bruce Elliott, cofounder, and CEO of Memory Lane Games. Memory Lane Games has created a digital health platform for monitoring and managing cognitive decline with games. Find out how two guys having a drink in an English pup led to the creation of an award-winning technology creating a meaningful impact for caregivers.
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While there are some risk factors you cannot control for dementia, such as age, gender and genetics, reducing major risk factors that can be controlled is the gold standard. While heart disease remains the number one killer in the United States, it also heavily impacts your brain health risk for dementia. Host Brian Browne and Co-host Lizzy Rasmussen guide this episode of the podcast with some detailed insights and recommendations to keep your brain, dementia risk and your cognitive health in good shape as you age.
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“Functional Movement” refers to movements that occur in activities ofdaily living and real-world situations such as putting on your shoes, standing up, walking, bending down to pick something up, and climbing a flight of stairs. The ability to maintain functional movement with age is an integral part of healthy aging and is associated with increased longevity.
In this episode, host Brian Browne and co-host Lizzy Rasmussen discuss “The Big Five” of functional movement: strength, balance, flexibility, agility and endurance. They examine each component’s role in daily living and healthy aging and provide practical tips for improvement.
Timestamps
1:03 Introduction
2:18 What is functional movement and how does it change as we age
4:12 Assessing functional movement
5:00 “Good” functional movement: efficiency, coordination, mobility, andinjury prevention
9:35 Importance of body awareness and core strength
12:38 “The Big Five”: a roadmap for assessing and improving functionalmovement
13:08 The Big Five - Strength
19:37 The Big Five - Balance
23:50 The Big Five - Flexibility
28:23 The Big Five - Agility
32:38 The Big Five - Endurance
35:54 The role of functional movement in healthy aging
37:15 Where to start to improve your functionalmovement
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The average person spends 26 years of their life sleeping. That is approximately one-third of our entire lives spent asleep. Yet, the importance of sleep in health is often misunderstood and under-appreciated. Sleep plays a critical role in overall health, impacting every major organ in the body, every physiological system, and every brain process. Still, many adults do not get the recommended amount of sleep every night.
In this episode, host Brian Browne and co-host Lizzy Rasmussen discuss the science of sleep, the role of sleep in brain and overall health, common sleep disorders, how sleep changes as we age and the link between sleep and Alzheimer’s Disease, how to optimize your sleep, and more.
Timestamps:
0:45 Introduction
1:14 Why do we sleep?
3:00 Sleep types and stages: REM & NREM 1-4
6:43 The Circadian Rhythm
10:55 Disordered sleep: working the night shift
13:56 Disordered sleep: the role of alcohol in sleep disruption
16:00 Disordered sleep: sleep apnea
17:52 Disordered sleep: insomnia
19:14 Impact of aging on sleep: reduced quantity/quality, reduced efficiency, and earlier melatonin release
23:14 Adenosine “sleep pressure” & the impact of napping
25:50 Impact of aging on sleep: age-related changes to the Circadian Rhythm
26:15 Sleep and brain health: memory, learning, concentration, processing speed
29:32 Sleep & Alzheimer’s Disease
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A common misconception is that dementia is a disease, but it’s actually a category of disease used to describe a group of symptoms that affect memory, thinking, navigation and even social abilities. There are many different types of dementia, including Alzheimer’s disease, vascular dementia, Parkinson’s disease, and more. In this episode, host Brian Browne and co-host Lizzy Rasmussen discuss the second most common cause of dementia: vascular dementia. They discuss the science of developing vascular dementia, signs and symptoms, modifiable risk factors, how to seek a proper diagnosis, and what life may look like if you or a loved one is diagnosed with vascular dementia.
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Drinking alcohol has become a mainstream activity for adults all over the world. Over 70% of U.S. adults report drinking alcohol at some point in their lives. While we drink alcohol for a myriad of different reasons throughout our lives, one inescapable fact is that alcohol has a definitive effect on the brain as well as impacting other aspects of our health. In this episode host, Brian Browne and cohost Lizzy Rasmussen discuss the science of alcohol and its short-term and long-term effects on the brain and body.
Timestamps:
1:38 Culture of alcohol
2:30 Metabolism of alcohol
6:05 Effects of alcohol on the brain: cerebellum
8:36 Individual differences in alcohol tolerance
10:06 Effects of alcohol on the brain: prefrontal cortex
11:57 Effects of alcohol on the brain: hippocampus
14:15 Alcohol, stress, & the HPA axis
16:42 Alcohol used as self-medication
17:39 Effects of alcohol on other aspects of the body: blood pressure & pain threshold
18:50 The relationship between red wine and cardiovascular disease
19:15 Distilled versus fermented alcohol: impact on the gut microbiome
22:06 Populations with the greatest longevity and quality of life: “The Blue Zones”
25:00 Resveratrol
25:50 Psychological aspects: serotonin & dopamine alterations
28:12 Alcohol as a depressant
28:50 Dehydration
29:43 Impact on sleep
30:20 “Wet brain” & recommendations for alcohol intake
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If you’re interested in learning more, the episode Fact Sheet can be downloaded on our website by clicking here.
Research has uncovered trauma and traumatic experiences are powerful forces that possess an ability to affect your health and rate of aging. Trauma exposure is linked to a propensity for developing a wide range of conditions that can negatively impact health. Does your trauma history put you at risk for rapid cellular aging, changes in brain structure, higher rates of physical, mental, and cognitive decline? Join host Brian Browne and co-host Lizzy Rasmussen on this episode as they discuss traumatic experiences and their effect on aging.
Timestamps:
1:15 What is trauma?
2:48 Physical trauma
6:31 Emotional trauma
7:54 Signs of trauma, healing from trauma, & resiliency
9:30 A landmark trauma study: The Adverse Childhood Experiences (ACEs) Study
13:38 Trauma & associated aging implications
14:18 Accelerated cellular aging & chronic conditions
15:55 Role of depression in abnormal aging
18:05 Trauma and health risk behaviors
20:29 Health risk behaviors as a coping mechanism for trauma
22:30 Trauma & physical health conditions
22:55 Assessing trauma & cognition in the clinic
25:22 ACEs-associated Alzheimer’s Disease risk
27:20 Physiological mechanism between trauma, decision making, & health outcomes
29:00 Role of HPA axis in traumatic experiences
29:46 Trauma as a root cause: how to recognize trauma & seek care
32:08 Epigenetics & intergenerational trauma
33:27 Importance of trauma awareness
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If you’re interested in learning more, the episode Fact Sheet can be downloaded on our website by clicking here.
Feeling stressed is something that everyone can likely relate to, but did you know that your stress levels and how you manage stress can have a big impact on your health and aging? Unmanaged stress can contribute to many health problems and is associated with accelerated, abnormal aging. In this episode, host Brian Browne and co-host Lizzy Rasmussen discuss causes and types of stress, the stress response system, the role of stress in physical and cognitive health, implications of stress in aging, strategies to manage stress, and more.
Timestamps:
0:59 What is stress?
1:45 Overview of the stress response system
3:15 Common stressors
4:49 Stress response system physiology & stress hormones
7:38 Sex differences in stress management & treatment
10:55 Types of stress: acute, episodic, & chronic
13:08 Stress “toxicity”
15:43 Is all stress “bad”?
17:55 Stress throughout the lifespan
21:20 Role of maladaptive stress response in health and healthy aging
26:20 Strategies to manage stress
32:33 When to seek professional help
If you enjoyed this conversation, please subscribe to the podcast, follow us on social media, and consider leaving a 5-star Apple Podcast review.
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If you’re interested in learning more, the episode Fact Sheet can be downloaded on our website by clicking here.
What we eat affects our brains just as much as our bodies. Because of convenience and lack of information, many people have poor, suboptimal diets, increasing the risk of disease and abnormal aging. Macronutrients are converted into glucose which is the main fuel source for the brain and body . Making wise choices for macronutrient fuel helps ensures optimal brain functioning. In contrast, poor choices cause impaired glucose and insulin metabolism which is linked to processes like oxidative stress and inflammation which damages the brain. In this episode, Host Brian Browne along with cohost Lizzy Rasmussen lead a conversation and give insight to help guide our fuel choices correctly.
Timestamps:
1:06 Introduction to macronutrients: how food fuels the body
2:35 What are macronutrients?
3:18 Types of carbohydrates – simple & complex
4:40 Simple carbohydrates
7:00 Complex carbohydrates
11:04 Protein
15:50 Types of fats – saturated, trans, & polyunsaturated
18:15 Target daily amount of each macronutrient
25:48 Animal protein versus plant protein
29:45 Discussion of food label
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If you’re interested in learning more, the episode Fact Sheet can be downloaded on our website by clicking here.
According to the Brain Injury Association of America, a person in the U.S. sustains a brain injury every nine seconds and the Academy for Multidisciplinary Neurotraumatology states, Traumatic Brain Injury (TBI) & mild TBI (mTBI) impact an estimated 69 million people annually worldwide. TBI and mTBI brain injuries can have lifelong effects. In this episode, host Brian Browne and new co-host Lizzy Rasmussen discuss TBI/mTBI causes, symptomology, cognitive, health & aging implications, recovery and more. Listen, enjoy and join the conversation…
Timestamps:
1:26 What is TBI?
2:15 Common causes of TBI
3:38 Incidence of TBI
5:33 mTBI/Concussions
8:31 Populations of disproportionate TBI risk & Chronic Traumatic Encephalopathy (CTE)
10:44 TBI/mTBI-associated school & work deficits
13:00 Social determinants in seeking and receiving care
14:15 Impact of TBI on memory and age-related cognitive decline
17:40 TBI & Pseudodementia
22:27 Coexistence of post-traumatic stress disorder (PTSD) & TBI
24:54 TBI & other mental health disorders
27:00 Gold standard TBI treatment: a multidisciplinary approach & self-advocacy
29:20 Role of nutrition in TBI treatment & recovery
35:22 Role of exercise in TBI treatment & recovery
37:31 Hydration
39:00 Caffeine
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If you’re interested inlearning more, the episode Fact Sheet can be downloaded on our website by clicking here.
When you think of your weight and your health, you likely think that its contribution to diseases like diabetes and heart disease. But have you ever considered that being overweight and obese could impact your brain as well? One of the least discussed aspects of the science of preventing Alzheimer's and related dementias is the inclusion of weight as a risk factor. Considering this, the latest statistics show that 72% of Americans are overweight of whom 42% are obese. In this episode of the podcast, our host Brian Browne tackles this timely topic to assist us in maintaining and improving our cognitive health.
In many ways, mental illness can manifest the same symptoms as dementia, and vice versa. While there are a lot of similarities between the two, there are also some pretty critical differences. Dr. Aaron Ritter, a behavioral neurologist, and geriatric psychiatrist from the Clevland Clinic joins our host Brian Browne and discusses what to look for and what to do when you don't know the cause of your cognitive symptoms.
Having the right conversations and asking yourself the right questions is critical if you intend to age successfully. How do you want to live as you age? Where do you want to live as you age? Can I afford to age in place? What do I need access to age well? How can I connect with purpose as I age? How can I be the least burden to my children and family while aging? In this episode, Sonya Paterno, senior director at Liv Generations joins our host Brian Browne and discusses new ways to age in place and what senior living communities are doing to support purpose, cognitive health, physical health, and overall quality of life.
Mental health is an important topic of interest for all age categories because it is so tightly connected to overall health and wellbeing. Research continues to show us that mental health affects our cognition and cognitive health. Loree Rogers-Franco, Psy.D joins host Brian Browne in this episode discussing the importance of mental health skill-building and how we can adopt coping skills to maintain our health and wellness. The pair discuss "Lifestyle Traps" that can attack and put a strain on our mental health. Join us and discover best-practice mental health strategies to help you improve, and overcome.
Every day across the country many people experience a foggy brain, a sluggish brain, and poor short-term memory. The immediate concern is whether the symptoms they are experiencing are a result of early Alzheimer’s or another form of dementia. The immediate answer is, there are many things that can contribute to a sluggish or foggy brain. One little-known fact is our prescription medication and over-the-counter medications may be a culprit to our poor cognitive status. In this episode, our host Brian Browne discusses the topic of "Medication and Mind Fog" with pharmacist Devin Ross, PharmD. The pair explain the scope of the problem and ways you can protect yourself from feeling the unnecessary symptoms of memory loss due to your meds.
Cognitive issues are just not reserved for middle-aged or senior adults. During pregnancy and after giving birth, a mother's brain changes which often lead to cognitive changes in her brain. Research suggests, while these changes occur, some functions decrease while some actually increase.
Most pregnant and new moms do notice a distinct difference in the way their brain functions. Misplace the remote control? Forget to make a doctor appointment? Can't recall the thing you're supposed to do that you literally just thought of a minute ago? Can we blame it all on "mommy brain?" In this episode, Brian Browne our host, interviews Angie Seech, PhD. Dr. Seech, a maternal brain and cognition expert, shares research that looks at the cognitive changes that occur during pregnancy and after giving birth.
The types of drugs used to treat the common symptoms and complications arising from an Alzheimer’s diagnosis are few in nature. Finding the right mix of therapy and therapeutics for complications like agitation and behavioral disorders associated with dementia remain a source of frustration for families and caregivers alike. The current batch of drugs used exclusively includes antipsychotic, antianxiety, antidepressant, and antiepileptic drugs. The effectiveness of these drugs is often limited, and the significant risks they carry can often outweigh their benefits.
What about using medical cannabis for Alzheimer's related behaviors? In this episode, Brian Browne our host interviews Veronica Santarelli, CEO of Grassp Health about medical cannabis and the potential of using medical cannabis to help people living with Alzheimer’s and other dementias. Join us to find out where it's being used and what science has to say about this topic.
Sleep is vital commodity for us to establish and maintain good overall health and vitality. As we age, how does sleep affect our brain health and cognitive function? What can sleep deprivation, interrupted episodes of sleep, and inadequate rest influence your body and brain? Join Brian Browne on this episode as he discusses sleep, your sleep routines, and your brain health.
Research suggests that music expression and engagement is critical to maintaining optimal brain health throughout your life. Music also plays a role in easing common behavioral symptoms of dementia like anxiety, agitation, and depression. Music is known to boost mood and self-esteem and help stimulate moments of joy for everyone, including those living with dementia. Our host Brian Browne will be joined by Shannon Wallace, a professional musician who specializes in interactive music workshops for people of all ages, especially those living with all stages of dementia, along with their care partners. Join us, meet Shannon, and discover why music is considered a brain healthy tool of expression for everybody.
Resilience is our ability to physically, emotionally, and mentally bounce back from adverse or unplanned life circumstances. Emotional resilience refers to how you use your emotions to understand and overcome stressful situations and develop your capability to manage life stress by recognizing our own potential emotional pitfalls. Our Emotions can be our best friend and worse enemy. Our host Brian Browne, discusses and gives practical strategies and solutions to develop and achieve positive emotional resilience.
Understanding aging and preparing to age-well can be a major source of stress for middle-aged adults and our senior population. The stress and procrastination of planning for all the eventualities of growing older is counterintuitive to overall wellness and good brain health. What’s the solution? On this episode of Brain Health 365 the podcast, Brian Browne will engage an expert encouraging us to “Actively embrace our mortality” and “prepare to grow old”. What does proactive aging and preparing for the eventual end of life look like in the 21st century? How can communication and preparation lead to better outcomes and better brain health?
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Host Brian Browne with special guest, corporate trainer and author, Cameron Svendsen, LCSW, MSW.
Do our genes predict our future health and wellness? Current research sheds some light into whether we can count on our genes to help us or hurt us as we age. Join us as we talk about how we can influence our genes and reduce our risk for dementia.
Host Brian Browne with special guest Dr. Diego Mastroeni
Your memory changes as you grow older. Some memory loss is normal but memory loss that disrupts daily life is not a typical part of aging. It may be a symptom of something more. In this episode, your host Brian Browne discusses memory changes as we age with guest Aaron Ritter M.D., geriatric psychologist, and neurologist at The Cleveland Clinic Ruvo Center for Brain Health.