Your Brain On

Dr. Christopher Gardner, a Stanford nutrition scientist, Dr. Adrian Chavez, a PhD nutrition researcher, and Dr. Matthew Nagra, a plant-based nutrition expert, dive deep into the meat debate. They explore whether protein deficiency is a real concern and debunk myths surrounding plant vs. animal protein. The guests discuss the cardiovascular risks linked to meat-heavy diets and the health implications of processed versus unprocessed meat. With practical advice, they tackle how culture and identity influence dietary choices, encouraging healthier, plant-forward eating patterns.

Everyone eats. It's the one thing we all have in common. And yet, nutrition has become one of the most confusing, divisive, and misunderstood sciences in modern life. Low-fat. High-fat. Keto. Vegan. Paleo. Superfoods. For every study, there's a headline that seems to say the opposite. In this episode, we turn to one of the most trusted voices in nutrition research to cut through the noise: Dr. Walter Willett, MD, DrPH. Dr. Willett, Professor of Epidemiology and Nutrition at Harvard T.H. Chan School of Public Health, has spent more than four decades studying how what we eat affects our health, longevity, and brain function. His work has helped reshape dietary guidelines around the world, replacing fear and fads with clarity and evidence. Together, we unpack what the science really says about diet and the brain: how food choices shape inflammation, cognition, and long-term disease risk, and what practical lessons decades of data can teach us about eating for life and longevity. In this conversation, we discuss: • How nutrition became so confusing (and what the data actually shows) • Why the quality of fat matters more than the amount • How refined carbohydrates fuel inflammation, insulin resistance, and brain fog • The power of fiber and the microbiome for mood and memory • Why plant-based proteins come out ahead for health and sustainability • How global dietary guidelines are changing (and what's still misunderstood) • The intersection of nutrition, planetary health, and human wellbeing Dr. Walter Willett has authored over 2,000 scientific papers and several landmark books, including 'Eat, Drink, and Be Healthy'. This is... Your Brain On Nutrition. SUPPORTED BY: the 2026 NEURO World Retreat. A 5-day journey through science, nature, and community, on the California coastline: https://www.neuroworldretreat.com/ 'Your Brain On' is hosted by neurologists, scientists, and public health advocates Ayesha and Dean Sherzai. 'Your Brain On... Nutrition' • SEASON 6 • EPISODE 2 LINKS Dr. Walter Willett at Harvard T.H. Chan School of Public Health: https://hsph.harvard.edu/profile/walter-c-willett/ Dr. Willett's book, 'Eat, Drink, and Be Healthy': https://www.goodreads.com/book/show/5579.Eat_Drink_and_Be_Healthy FOLLOW US Join NEURO World: https://neuro.world/ Instagram: https://www.instagram.com/thebraindocs YouTube: https://youtube.com/thebraindocs Website: https://thebraindocs.com/

In this engaging discussion, Dr. Ami Klin, director at the Marcus Autism Center, shares groundbreaking insights on detecting autism as early as infancy. Dr. Joseph Buxbaum from the Seaver Autism Center reveals the strong genetic links to autism and the implications for future therapies. Dr. Andrea Love tackles persistent vaccine myths, emphasizing the importance of trust in conversations with concerned parents. Together, they explore the evolution of autism definitions, the rise of profound autism, and the critical role of debunking misinformation in transforming lives.

Brenda Davis, a registered dietitian and plant-based nutrition expert, alongside Michelle McMacken, a public health leader, and Dr. Theodore Friedman, an internal medicine professor, delve into the multifaceted nature of diabetes. They discuss its impacts on brain health and cognitive function, debunk myths about carbohydrate intake, and emphasize the power of personalized nutrition. The trio advocates for compassionate care, the necessity of community support, and the importance of lifestyle changes, aiming to empower individuals in managing and reversing diabetes.

This engaging discussion tackles persistent myths about Alzheimer’s, including the misconception that it's simply a part of aging. It highlights the influence of genetics and lifestyle on the disease's onset, pointing to the power of early detection. The hosts debunk popular dietary myths surrounding supplements and emphasize the significance of holistic health practices. Listeners gain valuable tips for maintaining cognitive vitality, such as the importance of social connections and fiber-rich foods, alongside insights on lifelong learning and personal growth.

Sophia Sherzai is a biomedical engineer specializing in brain–machine interfaces, while Alex Sherzai explores brain health and AI. In an engaging family discussion, they delve into the evolutionary role of purpose and how it shapes daily habits. Topics range from the difference between internal and external purpose to the ethical concerns surrounding AI. The family shares personal insights on maintaining focus amid distractions and the importance of values to navigate changing life roles. A thought-provoking dialogue on purpose in a noisy world!

Matthew K. Taylor, a lead researcher on creatine's role in Alzheimer's, and Russell Swerdlow, an expert in brain energy metabolism, discuss the promising but nuanced findings of recent studies on creatine supplementation. They highlight the critical distinction between hype and hope, examining how scientific nuances can easily be lost in the health discourse. The duo emphasizes the need for rigorous research on creatine's effects, particularly regarding dosage and cognitive health, while promoting holistic lifestyle changes for optimal brain function.

Join Dr. Sharon Bergquist, a Yale- and Harvard-trained physician, and Dr. Mithu Storoni, a neuroscientist and author, as they explore the surprising perks of stress. They discuss the difference between 'good' stress that can enhance brain function and 'bad' stress that harms it. Practical strategies for harnessing stress as a tool for resilience are shared, along with insights on how moderate stress may even slow aging. Discover how to reframe stress for personal growth and cognitive health!

Dr. Olajide Williams, a neurologist and vice dean at Columbia University, shares his expertise on stroke prevention. He emphasizes that up to 90% of strokes could be prevented with awareness and education. The discussion includes how to quickly recognize a stroke using the ‘act FAST’ acronym, and the importance of blood pressure management. Dr. Williams highlights his Hip Hop Public Health initiative, which teaches kids to save lives, and addresses healthcare disparities, stressing that lifestyle changes are key in stroke prevention.

Marion Nestle, a renowned authority on food policy and Emerita Professor at NYU, sheds light on the challenges posed by the food industry in making healthier choices. She discusses how food marketing exploits our psychology and why willpower alone isn't enough. Marion emphasizes the significance of community initiatives, schools, and policy in shaping nutritional habits. She also highlights the detrimental effects of stress and decision fatigue on our diets, and the double-edged role of social media in spreading nutrition information.