Ways to Lower the Risk of Cognitive Decline and Improve Brain Health

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Monitor LDL levels, Apo B, HbA1c, fasting blood glucose, and blood pressure. Engage in aerobic exercise, moderate exercise, and strength training to reduce the risk of damage to the brain. Regularly check blood pressure and keep it below 70. Maintain LDL levels below 50. Monitor HbA1c levels and insulin resistance. Ensure higher normal levels of B12, Omega 3, and vitamin D. Avoid smoking and excessive alcohol consumption. Exercise to grow the brain and improve vascular risk factors like LDL and glucose metabolism.

Episode #263. Delve into the complex world of neurodegenerative diseases in this evidence-loaded episode with Drs Dean and Ayesha Sherzai. Unpack the current scientific understanding of diseases like Alzheimer's and Parkinson's, bust popular food myths related to brain health, and discover actionable lifestyle tips for long-term brain health. Join us on this evidence-based journey that blends science with practical, real-life advice.

Specifically, we discuss:

Intro (00:00)
Drs. Ayesha and Dean play True or False (04:11)
Is amyloid plaque the primary cause of Alzheimer's? (05:47)
Whole grains, gluten, and brain health (07:11)
Artificial intelligence for Alzheimer's disease (14:11)
Drs. Ayesha and Dean on Melbourne (17:11)
Is olive oil good for brain health? (20:13)
What's the beef with red meat? (24:32)
Keeping the brain healthy with omega 3 fatty acids (35:25)
APOE4 and omega 3 supplementation (48:27)
Cognitive changes in midlife (54:47)
Reaction to Dr. Michael Klapper's U-turn on omega 3 supplementation (59:10)
Facts on choline (1:02:15)
Understanding neurodegenerative diseases (1:07:34)
Inheriting frontotemporal dementia: what are your chances? (1:17:40)
Lifestyle vs. genetics: debunking myths about dementia risk (1:20:21)
Healthy habits for a healthy brain (1:27:56)
Close relationships & cognitive resilience prevent dementia (1:36:36)
Understanding amyloid plaques and Alzheimer's progression (1:49:50)
Amyloid hypothesis under scrutiny (1:59:28)
Biomarkers and cutting-edge techniques for Alzheimer's detection (2:06:08)
How to prevent cognitive decline (2:20:49)
Homocysteine, CRISPR, and the future of personalized medicine (2:23:20)
Huntington's disease and Parkinson's disease (2:29:12)
Depression and anxiety (2:44:36)
Chronic inflammatory demyelinating polyneuropathy (CIDP) & Guillain-Barré (2:50:00)
Unpacking Multiple Sclerosis (MS) (2:55:146)
Outro (3:05:30)

To connect with Drs Ayesha and Dean Sherzai, you can find them on Instagram, Facebook, Twitter, and TikTok. You can also visit their website, https://thebraindocs.com/, to discover brain health resources and subscribe to their newsletter, a weekly collection of the best evidence on brain health. Make sure to check out their podcast, The Brain Health Revolution, for more audio deep dives.

If you haven’t already, make sure to listen to Drs Dean and Ayesha Sherzai’s past episodes on The Proof, where we delve into a variety of brain health topics. Find the full catalogue here.

Make sure to also check out the full show notes for supporting studies and more insights.

Enjoy, friends.

Simon

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

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