The Brain Podcast

• How Preventable Is Dementia?

  In this episode of, Dr. Kar and behaviour design expert Andrea Spyros unpack a big headline: “40% of dementia is preventable.” We explain what that number means for you, walk through the 14 risk factors from the 2024 Lancet Commission, and give small, doable habits you can start today. 00:00: Can We Prevent 45% of Dementia? Making Sense of the 14 Factors 03:21: Dementia Risk Factors Across Life and What Those Percentages Mean 06:41: From Research to Real Life 21:41: Brain Health Basics 30:09: Simple ways to cut sitting and boost connection 39:37: Tiny Habits for Brain Health 42:02: Start Small 43:09: Start Easy, Build Momentum—Coaching and Show Notes Watch on YouTube About Andrea Spyros REFERENCES Livingston, Gill, et al. "Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission." The Lancet 404.10452 (2024): 572-628. Other episodes

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• Stress Resilience Practices

  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

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• Testing Your Gut Microbiome

  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

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• Gut Microbiome For A Better Brain

  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, often without apparent symptoms. 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 Health00:00:10 – Blending Medical Insights with Behavior Design00:00:28 – Meet the Hosts: Dr. Shabnam Daskar and Andrea Spyros00:00:40 – Defining the Gut Microbiome00:01:08 – Understanding Microbes in the Gut00:02:16 – The Role of Bacteria: Good vs. Bad00:02:31 – The Evolution of Gut Bacteria00:04:07 – Foundations of Brain Health00:04:44 – Gut Microbiome’s Impact on Blood Glucose00:06:36 – Identifying Gut Microbiome Problems00:09:36 – Framework for Understanding the Gut00:10:06 – The Complexity of Gut Microbiome Relationships00:14:11 – Managing Expectations About Gut Microbiome Knowledge00:17:24 – Actionable Steps for Improving Gut Health00:17:34 – Behavioral Change and Food Choices00:22:02 – Creating a Super Fridge and Pantry00:24:43 – The Importance of Self-Compassion in Dietary Changes00:26:25 – Final Thoughts on Gut Microbiome and Food Choices00:33:45 – Conclusion and Next Steps Audio-only version on YouTube

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• Loneliness Uncovered: Strategies to Overcome and Reconnect

  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

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