Age Well with Dr Sophie Shotter

The Christmas Gift Guide Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ Here’s Dr Sophie’s list of favourite things (press ‘episode website’ for the full list): Clinical Skin - gentle cream cleanser Revision’s cleansers Romilly Wilde’s Light + Energy balm cleanser Revision DEJ daily boosting serum – and eye creams (esp the DEJ) and Body Firm Meder Beauty skincare – Salva hand and Circa hand creams Meder Beauty Circa Night Cream HA Immerse and the Restorative Skin Complex from Elastin Skinbetter Science - AlphaRet Overnight Cream Clinical Skin’s rejuvenating eye balm Clinical Skin’s polypeptide firming serum, and collagen boosting moisturiser Intradermology Synergy 6 sunscreen Neova Silc Sheer sunscreen Murad’s clear SPF sunscreen Meder Beauty sheet masks – the full range – esp the Hydra-Fill and Enzy-Peel Exuviance’s peel pads AP25 Pureology for hair K18 for hair Act+Acre for hair GLOV hair towel Sweaty Betty gym wear Panache sports bras Tumi luggage The N101 supplement from Dr Nathan Bryant Earth Resonance’s lion’s mane Dreem Distillery CBD oil EverNutri supplements Nuchido Time+ (NAD) Clear Whey Protein from FoodSpring – esp the Raspberry Mojito flavour Victoria Beckham eye liners Pat McGrath eye shadows Natasha Denona eye shadows Chantecaille Cheek Gelée and their Longest Lash Mascara Giorgio Armani's Luminous Silk Foundation Oxygenetics concealer Hourglass’s Voyeur Waterproof Liquid Eyeliner Revision’s Youthful Lip Replenisher (tinted) Augustinus Bader tinted lip balm Clarins – tinted shea butter lip balm Dyson Air Straight Thomas Kosmala Après l'Amour Chanel Coromandel Aqua Allegoria Pera Granita by Guerlain Baccarat Rouge 540 fragrance 8Sleep mattress Oura Ring – device Sensate – device Apollo wristband – device Nurosym – device Rowland Earthing grounding sheet HigherDose Infrared PEMF mat Dermalux flex Emerald Laser Body Ballancer Loop Earplugs Respire mouth taping Eberjey nightwear Yves Delormes bed linen Olverum bath oil De Mamiel bath salts L’Occitane Shea Butter bath soak Shower cap by Kitsch Luxe Drowsy Sleep Mask AirPods Max The Bertioli Water Meadow Breathing Balm Dipytique candles Jo Malone candles Neom candles Nike MetCon trainers APL trainers Freddie’s Flowers FLOWERBX Perrier Jouet champagne Truth Coffee Lo Bros kombucha 1 Living kombucha Sophie also loves her Stanley Cup Dr Joe Dispenza - Becoming supernatural (book) and The Source (doc) Maria Tash's ear jewellery Jo Malone’s soaps - English Pear and Freesia is Sophie’s current fave The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

The medicinal cannabis episode In the UK, cannabis is illegal for recreational use and is classified as a Class B drug. Dr Sophie is not endorsing recreational drug use – and people should chat to their GP for guidance on any disease or disorder. Dr. Sophie and Prof David discuss: • Alfie Dingley’s story • Cannabis and multiple sclerosis • Cannabis and cancer • CBD / THC ratios • Cannabis and glaucoma • Funding and studies • Getting a UK prescription • Supply chain • GP training • Dosing • The T21 Clinic • Risks and side effects • The financial discussion • Big pharma • Costs • Support and guidance Here’s are some links to David’s book “Cannabis (seeing through the smoke): The New Science of Cannabis and Your Health” https://www.yellowkitebooks.co.uk/titles/professor-david-nutt/cannabis-seeing-through-the-smoke/9781529360509/ https://www.amazon.co.uk/Cannabis-seeing-through-smoke-Science/dp/1529360498/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=&sr= TIMES review https://www.thetimes.com/article/cannabis-seeing-through-the-smoke-by-david-nutt-review-bmxrws3n8 Here’s the Drug Science website: https://www.drugscience.org.uk/ Follow Prof David on Twitter / X here: https://x.com/ProfDavidNutt?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor Follow / listen to the Drug Science podcast here: https://podcasts.apple.com/gb/podcast/the-drug-science-podcast/id1474603382 Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en Find out more by heading to https://drsophieshotter.com/ This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

The bone health episode Nick Birch is a Consultant Spine and Bone Health Specialist and the founder of Osteoscan UK - the first company in Britain to offer access to bone mineral density and bone fragility measurement using REMS technology. Find out more and book an appointment with Nick via https://www.osteoscanuk.com/ Dr. Sophie and Nick discuss: • Why bones are integral to our health and wellbeing • Bone loss at peri / post menopause • Osteoporosis as a silent / hormone related disease • Oestrogen receptors • HRT as a treatment for osteoporosis • Bisphosphonates • Bone elasticity • Fractures • DEXA scans v REMS screening • GP resistance to refer for scans • How we can empower ourselves • Vitamin D (‘hormone’ D) • Diet • Exercise • The calcium question • HRT again – inc. for women unable to take it • Medication options • Support • Can you reverse osteoporosis? Nick mentioned: https://www.drlouisenewson.co.uk/ frax.shef.ac.uk/FRAX/ An APPG report which is here https://strwebprdmedia.blob.core.windows.net/media/mfql3b50/appg-on-osteoporosis-and-bone-health-inquiry-report-into-primary-care-2022.pdf Prof Belinda Beck’s programme which is here https://theboneclinic.com.au/onero/ The moringa leaf – more info here https://www.webmd.com/vitamins-and-supplements/health-benefits-moringa An analysis by Paola pasani and her team, published in 2023 – read more here https://pubmed.ncbi.nlm.nih.gov/36752950/ Doug Lucas, and his patients who've reversed their osteoporosis – read more here https://www.optimalhumanhealth.com/ Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

The gynaecology episode Dr. Sophie and Miss Smita discuss: • Vulval and vaginal skin conditions – an explainers • The BTL Emsella chair for pelvic floor strength • The BTL EmFemme 360 radio frequency device • Pelvic floor lifts – exactly how to do them • Vaginal polynucleotides • Vaginal and vulval skincare protocols – and why this is needed • Chronic UTIs • Vaginal and vulval exams Find out more about Smita here: https://www.serenitywomensclinic.co.uk/ Follow Smita on Instagram here: https://www.instagram.com/miss_smitasinha/ Follow the Serenity Clinic on Instagram here: https://www.instagram.com/serenity.womensclinic/ Smita works from Somerset and London. Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en Find out more by heading to https://drsophieshotter.com/ This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

The holistic dentistry episode Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en Dr Bita Fox runs Munro Hall, a holistic dentist practice in Weybridge, Surrey. Munro Hall offers a full suite of dental care spanning a range of holistic alternatives but also a range of conventional treatments including cosmetic dentistry. You can find out more via https://weybridgebiodentist.co.uk/ Follow Munro Hall here https://www.instagram.com/munrohallclinic/?hl=en-gb on Instagram Co-host and producer https://fionamattesini.co.uk/ The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare

Dr. Sophie Shotter Dr. Sophie and Fiona discuss: • The GlycanAge test • What are glycans? • Nuchido NAD+ and how this decreases biological age • Thriva health testing • Blood collection / pin prick tests • Gary Brecka • Body Fabulous testing (and genetic tests) • The MTHFR gene • The COMT gene • Methylation / the MTHFR mutation / B9 (folate) and B12 • How to manage the MTHFR mutation • Sure Screen Health microbiome / gut health testing • ZOE • Sure Screen Health omega 3 testing • The DUTCH test • Medichecks • Trucheck Intelli cancer markers in-clinic test • Health anxiety • Long-term health tracking vs. one-off health checks • Other at-home test kits • NHS test kits inc. bowel health tests Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ Dr Sophie mentions a few studies and ideas – see below and press ‘episode website’ for the full list. Note that Dr Sophie and Fiona’s experiences and decision-making was personal to them and any advice was personal to them – for example, not everyone should up the dose of any supplements such as magnesium. With all testing, note that physical symptoms don’t always match test results – e.g. inflammation in the digestive system might show up in a calprotectin test ahead of any physical symptoms. If you’re having oestradiol testing, please note the sensitivity and specificity around this kind of testing – e.g. certain herbs can impact the results. If you have any symptoms or worries, your GP should always be your first port of call. Dr Sophie references a Guardian podcast episode on home test kits with the health journalist Emma Wilkinson. Dr Sophie also mentioned a range of other health test providers including: Smart Nutrition Lloyds Pharmacy Forth Manual Vitall The Chuckling Goat Microbiome Test – designed in partnership with scientists at Cambridge Genomics at Cambridge University. Let’s Get Checked – which does a test to tell women how many eggs they have left in their ovaries by testing the anti-Müllerian hormone. Tesco’s at-home HIV test kit. The NHS makes use of at-home tests – for example they send out bowel cancer screening home test kits to everyone over 50. It also now offers at-home HPV tests as part of their cervical screening programme. You’ll also often see home-test chlamydia kits within many surgeries. The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

Dr Sophie Shotter Dr. Sophie and Fiona discuss: • Media stories about water quality in the UK • An idiot’s guide to how tap water is cleaned • The chemicals water boards use to clean and filter water • Chlorine • Fluoride • The issue with microplastics and nanoplastics • BPA (bisphenol A) • ‘Forever chemicals’ - phthalates / PFAS • Drugs and chemicals that make their way into the water system • Pesticides and herbicides and their impact on health • Chemical fertilisers and their impact on health • Heavy metals and their impact on health • How to filter our water effectively • Retaining water’s calcium, magnesium, and potassium • The process of remineralising • Reverse osmosis filters • Alkaline water filters • Activated carbon filters • Different brands and recommendations • Wellness water • Hydrogen water – is there any data? • What’s hard water? • Understanding bottled water • Re-usable / non plastic water bottles • Travel water bottles / drinking water abroad • Tips, advice • Water testing kits Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ Dr Sophie mentions a few studies and ideas – see below and press ‘episode website’ for the full list: Most UK water companies use chlorine or chloramine (a compound of chlorine and ammonia) as a disinfectant. While chlorine does disinfect water, it can also react with various organic matter in the water and this forms these disinfection by-products such as trihalomethanes, and these have been linked to various health concerns. Read more here: https://jech.bmj.com/content/57/3/166 Excess amounts fluoride has been linked to arthritis, bone damage, osteoporosis, muscular damage, fatigue, and joint-related problems. Read more here: https://pubmed.ncbi.nlm.nih.gov/34597567/ The World Health Organisation has regulated 1.5mg fluoride per litre as the upper limit. BPA, phthalates and PFAs can mimic human hormones, and exposure to these has been shown to increase the risk of cancer, thyroid disease, autoimmune conditions and fertility problems. Dr Sophie mentioned: Tracey Woodruff, a microplastic researcher Evolve, a 'plastic negative' beauty brand The Prevented Ocean Plastic (POP) scheme 37% of water courses tested in England and Wales contain medium or high-risk levels of two types of forever chemicals. Read more here: https://www.rsc.org/policy-evidence-campaigns/environmental-sustainability/sustainability-reports-surveys-and-campaigns/cleaning-up-uk-drinking-water/ Tests in London showed levels of PFAS at 1.4 times the maximum limit. Read more here: https://www.independent.co.uk/news/uk/home-news/london-tap-contaminated-chemicals-b2514829.html Here’s the interactive map so people can check for PFAS levels in their area: https://www.envirotech-online.com/news/pfas-analysis/105/international-environmental-technology/take-a-look-at-this-map-of-pfas-pollution-across-the-uk-and-europe/59840 Researchers from Jinan University in China have discovered that boiling water then filtering it with a coffee filter was able to remove almost 90% of harmful plastics. Dr Sophie mentioned various systems including: https://www.uk-water-filters.co.uk/products/reverse_osmosis_system_with_pump The Aqua system or the Phox system https://healf.com/collections/aarke The British Berkefeld Water Filter system Water2 Brita The Jolie Filtered Showerhead Aquathin's Whole Home Filtration system Here’s one article with reviews: https://www.standard.co.uk/shopping/esbest/home-garden/kitchen/best-under-sink-water-filters-b1160992.html Harvey Water Softeners have good reviews. Hydrogen water is said to decrease inflammation, boost athletic performance, and even potentially slows the ageing process. But research is very limited. Try Hydro Water as a brand. Here’s a review on re-usable water bottles: https://www.gq-magazine.co.uk/gallery/best-reusable-water-bottles Dr Sophie uses a Stanley Cup. Dr Sophie mentioned Grayl travel bottles as well as the Sawyer Mini. Dr Sophie mentioned the drinking water inspectorate website – and mentioned you can also view the water quality for your area via your water board’s website. The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

Dr. Sophie Shotter Dr. Sophie and Fiona discuss: • What is infrared? • What’s the difference between a regular sauna and an infrared sauna? • Infrared’s benefits • Data and research • Infrared sauna blankets • Infrared mats • Brands to look out for • PEMF mats • The use of EMFs • Infrared sauna blanket protocols • Tips and final thoughts Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ Dr Sophie mentions a few studies and ideas – see below and press ‘episode website’ for the full list: There’s some research on infrared saunas but it’s limited. This could be because infrared saunas are still quite new. It’s also been studied in very small sample sizes – but it’s found comparable benefits to traditional saunas, including for people with heart disease and chronic heart failure, plus recovery from strength training and relief of pain and stiffness in patients with rheumatoid arthritis. These studies are linked in below. https://www.sciencedirect.com/science/article/pii/S0735109701018241?via%3Dihub https://pubmed.ncbi.nlm.nih.gov/27001189/ https://www.scitechnol.com/peer-review/effects-of-far-infrared-heat-on-recovery-in-power-athletes-iTXW.php?article_id=3736 https://go.skimresources.com/?id=114047X1572903&url=https%3A%2F%2Flink.springer.com%2Farticle%2F10.1007%2Fs10067-008-0977- There’s some research that suggests that PEMF devices can help repair and improve cellular function2 and it’s becoming popular to treat pain by reducing inflammation. See study here: https://www.sciencedirect.com/topics/medicine-and-dentistry/pulsed-electromagnetic-field-therapy The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

Dr. Sophie Shotter Dr. Sophie and Fiona discuss: • How we can tell if our brain function is starting to decline • Emerging data on the critical role of exercise • The impact of learning new things • The role of stress • The impact of how we sleep – and how we wake up • Smart phones and digital dementia • The role of hearing loss • The role of oral bacteria • Eyesight and visual ‘gyms’ • Intermittent fasting • Nitric oxide and breathwork • Is day-dreaming good for brain health? • Relaxation anxiety / the inability to switch off • At what age should people think about their brain health? • Brain changes in peri-menopause and menopause • A deep dive into supplements that claim to support brain health • Nootropics and off-licence drugs • Coffee / caffeine • The brain and water • Alcohol • Diet • Are there ways we can measure our brain health? • Brain training games Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/ Dr Sophie mentions a few studies and ideas – see below and press ‘episode website’ for the full list: One study showed the pandemic led to an acceleration in memory loss and cognitive decline among the over-50s, regardless of whether or not they’d caught COVID – and the researchers have suggested that the depression, loneliness, increased alcohol use and reduced exercise (all during lockdowns) are the reason why. A study called the MacArthur Studies of Successful Aging showed that, on average, certain lifestyle habits are more important than genetics in determining how well and how long we live – including brain health. A study between the University of California and the University of British Columbia in 2022 showed that exercise, later in life, seems to protect the brain synapses where memories are made. In the UK, a study of nearly 80,000 people found that the risk of dementia was halved in people who did 10,000 steps a day. According to Dr. Damian Bailey, squats are the best exercise to boost your brain health. A BBC journalist used meditation as part of an experiment to positively re-wire her brain – find out more here https://www.bbc.com/future/article/20230912-how-i-hacked-my-brain Dr Sophie mentions Dr Matt Walker’s ‘Why We Sleep’ Dr Sophie mentions Jim Kwik and digital dementia. This is a phenomenon where we're outsourcing our memory to our devices. Research shows that deep, intellectual thinking (as opposed to multitasking) activates the prefrontal cortex in a very positive way with reduced distraction and better concentration. Some researchers have said hearing loss accounts for about 8% of dementia. With hearing loss, the temporal lobes, which focus on sound processing, emotions and memories seem to shrink. A recent study in the US found that people with gum disease and mouth infections were more likely to develop Alzheimer’s, the most common cause of dementia. So work is now under way to check whether certain bacteria such as Porphyromonas gingivalis can cause or accelerate dementia. Fiona mentioned Dr Dale Bredesen’s book, The End of Alzheimer’s. Intermittent fasting might improve cognitive function by increasing the production of brain-derived neurotrophic factor (BDNF), which promotes the growth and survival of brain cells. Nasal breathing can stimulate the production of nitric oxide, which improves blood flow and oxygen delivery to the brain. Dr Sophie mentioned the episode over the summer with Dr Nathan Bryan which talks more about this. Researchers at Pennsylvania State University have been studying the concepts of “relaxation anxiety” and “relaxation sensitivity,” which relates to the discomfort some people feel when they slow down. In 2020, 28 world leading experts published a major report called the Lancet Commission on dementia – and this identified a dozen “potentially modifiable” factors that affect our risk of developing dementia – including, for children, using their brains at school. This creates what researchers call cognitive reserve and resilience. So if you build up brain capacity early in life that may be a shield against future damage. In midlife, the key factors were not having too much alcohol and controlling blood pressure. In later life, not smoking, exercising regularly and keeping socially engaged all come into play. Dr Lisa Mosconi looks at women’s brains during peri-menopause and how changes peak in the 3-7 years before and after menopause – but, for most women, their brain function does then revert back to its normal baseline. Research shows that eating fish only once a week is associated with a 70% reduced risk of Alzheimer’s. Studies have found an association between higher intake of fish and a lower risk of cognitive decline BUT omega-3 supplements haven't shown the same effect. So any brain health benefit seems to come from actually eating fish rather than taking fish oil supplements. Dr Sophie mentioned the Ginkgo Evaluation of Memory (GEM) study – and the results found that ginkgo biloba did NOT lower the overall rate of developing dementia. The Queensland Brain Institute is supporting a study on lion’s mane and memory and it appears promising but we do need more evidence. Bear in mind, lion’s mane can interfere with the body’s blood clotting abilities so it should be avoided in people preparing for surgery or who take blood thinning medications. L-theanine, particularly in combination with caffeine, is one of the more studied natural nootropics for brain health. There are a few studies that suggest it can improve attention, memory and distraction levels. The combination of L-theanine and the caffeine in green tea seems to be key. In 2019, the Global Council on Brain Health suggested that no supplement could help brain health but they did concede that a lack of vitamins B9 and B12 appear to be linked to problems with cognitive function and brain health. Vitamin D deficiency is linked to dementia, depression, autism and schizophrenia. Note that long term vitamin D supplementation can create high calcium levels in the blood and this can block blood vessels or cause kidney stones. So try and ensure you get your vitamin D levels checked from time to time so you’re supplementing for the right reasons and in the right way. Resveratrol is an antioxidant polyphenol – you’ll find it in things like grapes and red wine. Some studies show it could prevent deterioration of the hippocampus, an important part of the brain associated with memory. But the jury’s still out. Bear in mind, like lion’s mane, resveratrol can also slow blood clotting. Theobromine is a natural stimulant found in chocolate. While animal and in vitro studies suggest it may be effective at enhancing cognitive performance by improving blood flow to the brain, much more research is needed. In a 2021 study, with 12 weeks of probiotics, brain function improved. Again, we need more studies. There are several studies suggesting low magnesium is associated with higher risk of cognitive impairment and dementia. But as always, more quality research is needed. Emerging research suggests ashwagandha may help improve cognitive function. In one small but well-regarded 2017 study in the Journal of Dietary Supplements, those taking ashwagandha experienced significant improvements in memory and general cognitive function. NOTE: since recording this podcast there have been concerns around ashwagandha – e.g. Denmark has now banned ashwagandha because of its potential negative impacts on hormones and its ability to induce abortion. We know that its long-term safety isn’t known, and large doses could lead to gastrointestinal issues or, rarely, liver problems. Some people take phosphatidylserine (PS) a type of lipid found in brain tissue. Studies suggest supplementing with PS can help protect brain health, lower the risk of diseases like Alzheimer’s and Parkinson’s disease, and improve cognitive function by reducing inflammation in the brain. According to a 2022 research, creatine might aid recovery from concussion and mild traumatic brain injury, ease symptoms of depression, improve cognition and help protect against neurodegenerative diseases. However it’s important to stick to the recommended dosages as taking too much creatine at once can cause damage to the liver or kidneys. Animal studies have shown that Noopept speeds up how quickly the brain forms and retrieves memories by boosting a compound that promotes the growth of brain cells. But a lot more studies are needed. During the 1970s, a few studies suggested that piracetam may improve memory in healthy adults, but these were very small studies that some people have questioned in terms of how the studies were done. Modafinil’s stimulating effects are similar to those of amphetamines and it’s said to enhance executive functioning. Adderall is a prescription medication that contains highly stimulating amphetamines. It’s most commonly prescribed to treat attention deficit hyperactivity disorder (ADHD) and narcolepsy, but it’s increasingly taken by healthy adults to improve attention and focus. Apparently its very popular with students. Adderall works by increasing the availability of the brain chemicals dopamine and noradrenaline within your prefrontal cortex, an area of your brain that controls working memory, attention and behaviour. The amphetamines found in Adderall also make people feel more awake, attentive and optimistic. They also reduce appetite. But these are all prescription drugs for a reason and they do have side effects. Never take anything without consulting your GP. A 2016 research review in the journal Practical Neurology suggests caffeine can increase alertness, improve concentration and help alleviate depression. The study also suggested a reduced risk of cognitive decline and Alzheimer’s disease. BUT too much caffeine can cause insomnia and heart palpitations. About 73% of the brain and central nervous system is made up of water – and hydration is key for allowing nutrients into the brain and for toxins to get out of the brain. A recent meta-analysis of studies, involving nearly 35,000 people, found that strict adherence to the Mediterranean diet was associated with a 21% lower risk of cognitive disorders and a 40% lower risk of Alzheimer’s. Another study showed that Alzheimer’s in Japan increased from 1% in 1985 to 8% in 2008 and cited the increased consumption of a western-style diet as the cause. What low-dementia rate nations have in common is a moderate intake of fish and seafood, plenty of vegetables and beans, fermented foods. Dr Sophie mentions the Alzheimer’s prevention clinic in New York. One study found that just a few days on a high ultra processed food diet caused damage to the hippocampus – linking this to reduced memory. Though we are still in the early days of this research, evidence is showing that higher consumption of ultra processed food is linked to increased risk of depression and harmful changes in the regions of the brain linked to learning and memory. Dr Sophie mentions the Protect study run by the University of Exeter and Kings College, in partnership with the NHS. https://www.protectstudy.org.uk/ Dr Sophie mentions WAVi, a brain measurement platform developed by doctor with a background in astrophysics. More studies and sources here: https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(23)00187-3/fulltext https://jamanetwork.com/journals/jamaneurology/fullarticle/2795819 https://www.theguardian.com/society/2023/nov/01/brain-health-six-key-questions-answered#:~:text=%E2%80%9CThe%20best%20ways%20to%20protect,social%20interaction%2C%E2%80%9D%20says%20Corbett. https://www.bbc.co.uk/programmes/articles/2gjGgWygH4G8nS0VSJ0D72G/eight-ways-to-boost-your-brain-power#:~:text=Exercise%20makes%20your%20brain%20bigger,and%20removing%20any%20nasty%20toxins. https://www.forbes.com/sites/jesscording/2024/03/18/brain-experts-share-whats-killing-your-focus-and-what-to-do-about-it/ The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.

Dr. Sophie Shotter Dr. Sophie and Fiona discuss: • Do the claims match the data? • What is cold therapy? • Hormetic stress – an explainer • The mental health benefits • Cold-water therapy, the menopause and menstrual symptoms • Wim Hof – the protocol, the claims, and the science • Tips for wild swimming • DIY plunge pools • Ice bath and cold shower protocols • The risks associated with cold water therapy • A documentary, a book, and a TV series Find out more by heading to https://drsophieshotter.com/ Follow Dr Sophie on Instagram… https://www.instagram.com/drsophieshotter/?hl=en …and Tik Tok https://www.tiktok.com/@drsophieshotter?lang=en Co-host and producer https://fionamattesini.co.uk/ Dr. Sophie mentions… This study linking hormetic stress and longevity: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7520385/ It’s been shown that the shock of cold water can stimulate the blood cells that fight off infection (leukocytes). One Dutch study for example found that people who took a daily cold shower (after a warm shower) had nearly a third fewer days off work ‘sick’ than those who had a warm shower only. Prof Mike Tipton found that people who went outdoor swimming suffered fewer respiratory tract infections than their partners, who were not swimmers. But the same benefits were also seen in people who went swimming indoors. So he said this points to the swimming being the beneficial thing rather than the extreme cold. Sophie mentioned the writer Tim Clare who said in a newspaper article that cold water therapy healed him from panic attacks. Sophie mentioned Dr Mark Harper, the author of a book called “Chill: The Cold Water Swim Cure.” Dr Harper says we have preliminary evidence that regular cold-water swimming or bathing reduces inflammation, reduces the stress response, and has positive effects on mood and inflammatory-related conditions such as fibromyalgia, Crohn’s, and arthritis. Prof Mike Tipton says his lab oversaw cold water immersion sessions for a woman with severe depression who credited these sessions for her recovery. A study from University College London led by Prof Joyce Harper found that swimming in cold water can “significantly reduce symptoms of the menopause such as mood swings and hot flushes.” It worked with over a thousand women aged 16-80, with an average age of 49. Among the study group, 785 women were going through the menopause at the time. Half the women said cold-water swimming significantly reduced their anxiety, while large minorities said it also helped tackle mood swings, low mood, and hot flushes. More than 60% said they swam specifically to address menopausal symptoms. Professor Peter Pickkers found Wim Hof’s cold water and breathwork protocol created major changes in levels of oxygen and CO2 plus an increase in adrenaline to extremely high levels. It’s thought that this super high adrenaline resulted in the production of an anti-inflammatory cytokine called IL-10 (a cytokine is a protein that acts as a chemical messenger in the body’s immune system to control the growth and activity of other cells). Sophie mentioned the Safer Seas Service app created by Surfers Against Sewage. Sophie reinforced the findings of Prof Greg Whyte of Liverpool John Moores University…safety is paramount. The British Heart Foundation has said people with heart conditions should check with medical professionals before using cold water therapy. Surfers Against Sewage have published a safety guide – as has The Outdoor Swimming Society. Sophie mentioned a documentary called The Ponds. Fiona mentioned the book ‘Waterlog’ by Roger Deakin and a BBC series with Alice Roberts who wild swam across the UK. The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.