Your Brain On Drs. Ayesha and Dean Sherzai

Retirement, often considered a period of late-life decline, can actually be a time of cognitive growth and prosperity.
When we retire, all the neurologically stimulating aspects of our working life — the mental and physical challenges, socializing and strategizing with colleagues, etc. — can disappear overnight.
An abrupt lifestyle change of this magnitude can be taxing for our brains, but with the right preparation, our twilight years can truly be the best of our lives.
In this episode of ‘Your Brain On…’, we discuss:
• The neurological impacts of retirement
• What we can learn from how different cultures approach retirement
• How building our cognitive reserve can protect our brains as we age
• The future of research into the neuroscience of retirement
• Why minority populations often disproportionately struggle with retirement
We’re joined by FOUR experts in the field of cognitive aging:
DR. YAAKOV STERN: professor of neuropsychology at Columbia University, and a pioneer of the concept of cognitive reserve
DR. AMANDA SONNEGA: Research Scientist at the University of Michigan
DR. SHERVIN ASSARI: Director of Research, Public Health at Charles Drew University of Medicine and Science
DR. ALAN GOW: head of The Ageing Lab at Heriot-Watt University in Scotland
‘Your Brain On’ is hosted by neuroscientists and public health advocates Ayesha and Dean Sherzai.
Drs. Ayesha and Dean are now welcoming patients via the Brain Health Institute: https://brainhealthinstitute.com/ 
‘Your Brain On... Retirement • SEASON 2 • EPISODE 9
 
LINKS
 
Dr. Yaakov Stern
at Columbia University: https://www.neurology.columbia.edu/profile/yaakov-stern-phd
Wikipedia: https://en.wikipedia.org/wiki/Yaakov_Stern
 
Dr. Amanda Sonnega
at University of Michigan: https://micda.isr.umich.edu/people/amanda-sonnega/
 
Dr. Shervin Assari
at Charles R. Drew University: https://www.cdrewu.edu/directory/assari-md-mph-shervin/
on Twitter (AKA ‘X’): https://twitter.com/assarish
 
Dr. Alan Gow
at Heriot-Watt University: https://researchportal.hw.ac.uk/en/persons/alan-j-gow
on Twitter (AKA ‘X’): https://twitter.com/AlanJohnGow 
 
FOLLOW US
Join the NEURO Academy: NEUROacademy.com
Instagram: @thebraindocs
Website: TheBrainDocs.com
More info and episodes: TheBrainDocs.com/Podcast

Do introverts/extroverts have different brains? Are you born introverted? Is introversion neurologically harmful?
The definition of introversion has been blurred in the social media age. We all know introverts are more likely to enjoy alone time, and may find social settings more challenging, but what’s less clear is: why? And is introversion the same as social anxiety?
In this episode, we discuss:
• How common introverted traits can be observed in the brain
• The nature vs. nurture debate of whether introversion is genetic, learned, or both
• The multi-decade study which posed the question: can introversion/extroversion be predicted in infants?
• Why personality types aren’t as trivial as they may seem
• How introverts can become more extroverted, and vice versa
We’re joined by two renowned writers whose books have explored the intricacies of introversion:
• JENN GRANNEMAN, author of ‘The Secret Lives of Introverts’ and ‘Sensitive’, and founder of ‘Introvert, Dear’, a website and community centered on introversion
• SCOTT BARRY KAUFMAN, cognitive scientist, host of The Psychology Podcast, and author of ‘Wired to Create’
‘Your Brain On’ is hosted by neuroscientists and public health advocates Ayesha and Dean Sherzai.
Drs. Ayesha and Dean are now welcoming patients via the Brain Health Institute: https://brainhealthinstitute.com/ 
‘Your Brain On... Introversion’ • SEASON 2 • EPISODE 8
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LINKS
Jenn Granneman:
on Instagram: https://www.instagram.com/jenngranneman
Introvert, Dear: https://introvertdear.com/ 
Scott Barry Kaufman:
Scott’s website: https://scottbarrykaufman.com/
on Twitter (AKA ‘X’): https://x.com/sbkaufman 
on Instagram: https://www.instagram.com/scottbarrykaufman 
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FOLLOW US
Join the NEURO Academy: NEUROacademy.com
Instagram: @thebraindocs
Website: TheBrainDocs.com
More info and episodes: TheBrainDocs.com/Podcast

We spend a third of our lives sleeping. The benefits for our brain are incredible.
Restorative sleep is essential for good brain health. When you sleep, your brain washes away waste products from around your synapses, consolidates short-term memories into long-term knowledge, and processes thoughts and emotions.
In this episode, we explain how, and discuss:
• How much sleep your brain really needs
• The different phases of sleep, and how each one strengthens your cognition
• Why good sleep is key for minimising the risk of developing Alzheimer’s and other neurodegenerative diseases
• Insomnia, sleep apnea, and other sleep disorders, and how to treat them
• The environmental factors which can help improve sleep
• Why paying too much attention to sleep trackers and smart wearables can do more harm than good
This week, we’re joined by Dr. Donn Posner, an Associate Professor in the Department of Psychiatry & Behavioral Sciences at Stanford University School of Medicine.
We also welcome Dr. Sujay Kansagra, the Director of Duke's Pediatric Neurology Sleep Medicine Program and an Assistant Professor in Duke's School of Medicine.
‘Your Brain On’ is hosted by neuroscientists and public health advocates Ayesha and Dean Sherzai.
Drs. Ayesha and Dean are now welcoming patients via the Brain Health Institute: https://brainhealthinstitute.com/
‘Your Brain On... Sleep’ • SEASON 2 • EPISODE 7
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LINKS
Dr. Donn Posner:
Sleepwell Consultants: https://www.sleepwellconsultants.com/
Dr. Sujay Kansagra:
at Duke Health: https://www.dukehealth.org/find-doctors-physicians/sujay-kansagra-md
on Instagram: https://www.instagram.com/thatsleepdoc
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FOLLOW US
Join the NEURO Academy: NEUROacademy.com
Instagram: @thebraindocs
Website: TheBrainDocs.com
More info and episodes: TheBrainDocs.com/Podcast

VR headsets allow us to step into vast virtual worlds. What does that mean for our brains?
Virtual reality technology is the most advanced and affordable it’s ever been, and the tools to create immersive environments are just a few clicks away. Are we destined for a dystopian future, lost in computer-generated isolation?
On the contrary, VR devices have been put to good use in clinical settings for research and therapy. Our brains react to their hyper-realistic simulations, but without any of the physical dangers.
In this episode, we discuss:
• How VR gadgets trick your brain into forgetting you’re in a virtual reality
• The clever ways VR game designers prevent us from feeling motion sickness
• How VR has been used in treating conditions like PTSD and ADHD
• The early uses of VR tech in neurological studies, back in the 90s
• The ethical responsibility we all have to adopt these technologies with a healthy degree of caution
We’re joined by two experts at the intersection of VR and neuroscience: Albert ‘Skip’ Rizzo, Research Director at USC Institute for Creative Technologies for Medical Virtual Reality, and Dr. Adam Gazzaley, co-founder and Chief Science Advisor of therapeutic video game development company Akili Interactive.
‘Your Brain On’ is hosted by neuroscientists and public health advocates Ayesha and Dean Sherzai.
Drs. Ayesha and Dean are now welcoming patients via the Brain Health Institute: https://brainhealthinstitute.com/ 
‘Your Brain On... Virtual Reality’ • SEASON 2 • EPISODE 6
 
LINKS
Albert ‘Skip’ Rizzo:
at USC Institute for Creative Technologies: https://ict.usc.edu/about-us/leadership/research-leadership/albert-skip-rizzo/ 
Dr. Adam Gazzaley:
Adam’s website: https://gazzaley.com/ 
at Neuroscape: https://neuroscape.ucsf.edu/profile/adam-gazzaley/ 
 
FOLLOW US
Join the NEURO Academy: NEUROacademy.com
Instagram: @thebraindocs
Website: TheBrainDocs.com
More info and episodes: TheBrainDocs.com/Podcast

Sunlight has kept our brains on a 24-hour schedule for hundreds of thousands of years. Here’s how.
When sunlight touches your skin or hits your eyes, your brain ups the production of serotonin, to make you feel alert. And when night falls, your brain switches to releasing melatonin, so you know it’s time to sleep. So when we don’t get enough sunlight, our biological cycles can start to break.
In this episode, we discuss:
• How Vitamin D is made, and what benefits it has for your brain health
• The evolutionary complexities of your circadian rhythm, and how it’s been thrown into chaos by modern life
• What happens to our mental health when winter shortens daylight hours
• How light therapies can help people living in cloudier climates to protect their cognitive health
• The association between not getting enough sunlight and developing neurodegenerative diseases like dementia
We’re joined by Population Health Science and Policy scientist and ‘lighting researcher’ Dr. Mariana Figueiro to discuss how light-emulating technologies can help simulate sunlight in darker spaces during gloomier times of year.
And Dr. Satchin Panda, leading expert in the field of circadian rhythm research and a founder of the Center for Circadian Biology at the University of California, to dive deep into the neurological intricacies of our 24-hour body clock.
‘Your Brain On’ is hosted by neuroscientists and public health advocates Ayesha and Dean Sherzai.
Drs. Ayesha and Dean are now welcoming patients via the Brain Health Institute: https://brainhealthinstitute.com/
‘Your Brain On... Sunlight’ • SEASON 2 • EPISODE 5
 
LINKS:
Dr. Mariana Figueiro:
at The Center for Health Design: https://www.healthdesign.org/experts/mariana-figueiro-phd
TED Talk: https://www.tedmed.com/talks/show?id=293012
Dr. Satchin Panda:
at the Salk Institute for Biological Studies: https://www.salk.edu/scientist/satchidananda-panda/
on Instagram: https://www.instagram.com/satchin.panda 
 
FOLLOW US
Join the NEURO Academy: NEUROacademy.com
Instagram: @thebraindocs
Website: TheBrainDocs.com
More info and episodes: TheBrainDocs.com/Podcast

Fat can have a bad reputation, but certain fats are essential for the healthy functioning of your brain.
Between government guidelines, fad diets, and our endless social feeds, nutrition advice overload has left us all a bit lost with how to incorporate healthy fats into what we eat.
In this episode, we discuss:
• The different kinds of fats (saturated vs. unsaturated) and which ones we actually need to consume
• The myth that “because your brain is primarily made of fat, it thrives on a high-fat diet”
• How the cardiovascular damage caused by saturated fats can increase the risk of cognitive decline and dementia
• All the tasty ways you can get more healthy, unsaturated, essential fats into your meals
We welcome esteemed nutrition scientist Dr. Alan Flanagan back to the show, to explore the history of research into the impact of fats and how it shaped one of the most robust bodies of evidence in all of science.
We’re also joined by Dr. Danielle Belardo, renowned cardiologist and science communicator, to talk about the interplay between heart health, brain health, and fats, the controversy around statins, the low-down on LDL cholesterol, and the future of cardiovascular interventions.
‘Your Brain On’ is hosted by neuroscientists and public health advocates Ayesha and Dean Sherzai.
‘Your Brain On... FATS’ • SEASON 2 • EPISODE 4
 
LINKS
Dr. Alan Flanagan:
Alan on Instagram: https://www.instagram.com/thenutritionaladvocate
Alinea Nutrition: https://www.alineanutrition.com/
 
Dr. Danielle Belardo:
Dr. Belardo’s website: https://www.daniellebelardomd.com/
Practical, Evidence-Based Approaches to Nutritional Modifications to Reduce Atherosclerotic Cardiovascular Disease: https://pubmed.ncbi.nlm.nih.gov/35284849/
 
FOLLOW US
Join the NEURO Academy: NEUROacademy.com
Instagram: @thebraindocs
Website: TheBrainDocs.com
More info and episodes: TheBrainDocs.com/Podcast
 
REFERENCES
Scientific articles discussed in this episode:
Mensink, Ronald P., and World Health Organization. Effects of saturated fatty acids on serum lipids and lipoproteins: a systematic review and regression analysis. World Health Organization, 2016.
Okereke, Olivia I., et al. “Dietary fat types and 4‐year cognitive change in community‐dwelling older women.” Annals of neurology 72.1 (2012): 124-134.
Simian Diet paper: Kendall, Cyril WC, and David JA Jenkins. “A dietary portfolio: maximal reduction of low-density lipoprotein cholesterol with diet.” Current atherosclerosis reports 6.6 (2004): 492-498.
Solomon, Alina, et al. “Midlife serum cholesterol and increased risk of Alzheimer’s and vascular dementia three decades later.” Dementia and geriatric cognitive disorders 28.1 (2009): 75-80.
Morris, Martha Clare, et al. “Dietary fats and the risk of incident Alzheimer disease.” Archives of neurology 60.2 (2003): 194-200.
Keys, Ancel, Joseph T. Anderson, and Francisco Grande. “Prediction of serum-cholesterol responses of man to changes in fats in the diet.” Lancet 273 (1957): 959-966
Anitschkow, N. N., and S. Chalatow. 1913. Ueber experimentelle Cholesterinsteatose und ihre Bedeutung fur die Entstehung eini- ger pathologischer Prozesse. Zentralbl. Allg. Pathol. 24: 1–9.
Keys, Ancel, et al. “The seven countries study: 2,289 deaths in 15 years.” Preventive medicine 13.2 (1984): 141-154.
Sherzai, Ayesha Z., Alexander N. Sherzai, and Dean Sherzai. "A systematic review of omega-3 consumption and neuroprotective cognitive outcomes." American Journal of Lifestyle Medicine 17.4 (2023): 560-588.
Rajan, Kumar B., et al. "Statin Initiation and Risk of Incident Alzheimer Disease and Cognitive Decline in Genetically Susceptible Older Adults." Neurology 102.7 (2024): e209168.
Olmastroni, Elena, et al. "Statin use and risk of dementia or Alzheimer’s disease: a systematic review and meta-analysis of observational studies." European journal of preventive cardiology 29.5 (2022): 804-814.