Your Brain On Drs. Ayesha and Dean Sherzai

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/
 
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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.

How does hearing loss change the brain and contribute to cognitive decline?
The human capacity to hear is incredible. In milliseconds, sound vibrations are transformed into mechanical energy, then sensorineural signals, and then, in our brains, a universe of meaning and memory.
When that sense begins to fade, either due to aging or because of causative damage, our brains can become understimulated, potentially leading to the onset of neurodegenerative diseases like Alzheimer’s.
But, with accessibility research, technology, and policy continuing to strengthen and converge, the future promises to be brighter for everyone experiencing hearing loss.
In this episode of ‘YOUR BRAIN ON...’, we discuss:
• The different kinds and causes of hearing loss
• The relationship between aging and hearing loss
• The neurological distinction between ‘hearing’ and ‘listening’
• The recent groundbreaking studies which have made the link between hearing loss and cognitive decline clearer than ever
• How associated conditions like tinnitus impact the brain
• What’s coming next in hearing aid technology
This episode, we’re joined by:
DR. FRANK LIN, Director of the Cochlear Center for Hearing and Public Health at Johns Hopkins, who headed major research into how hearing loss contributes to increased risk of neurodegenerative disease.
DR. DOUGLAS BECK, renowned audiologist and co-host of the Hearing Matters podcast, who talks about the past and future of hearing aid devices, how to protect your hearing, and why listening — not hearing — is a whole-brain event.
DR. KRISTIN BARRY, researcher and tinnitus expert, who breaks down the various types of tinnitus and explains how the effects of tinnitus can be observed in the brain.
‘Your Brain On’ is hosted by neuroscientists and public health advocates Ayesha and Dean Sherzai.
‘Your Brain On... HEARING LOSS’ • SEASON 2 • EPISODE 3
LINKS
Dr. Frank Lin
Johns Hopkins Cochlear Center for Hearing and Public Health: https://jhucochlearcenter.org/
The Hearing Number: https://hearingnumber.org/
Dr. Douglas Beck
Dr. Beck’s website: http://www.douglaslbeck.com/
The Hearing Matters podcast: https://hearingmatterspodcast.com/
Dr. Kristin Barry
Dr. Barry at the University of Western Australia: https://research-repository.uwa.edu.au/en/persons/kristin-barry
Dr. Barry’s TEDx talk: https://www.youtube.com/watch?v=JKY-hohg8wM 
FOLLOW US
Join the NEURO Academy: NEUROacademy.com
Instagram: @thebraindocs
Website: TheBrainDocs.com
More info and episodes: TheBrainDocs.com/Podcast

Laughter predates language. But what’s the neurological function of humor? Why do we find things funny?
Your brain’s ability to perceive and create comedic ideas is one of the most powerful facets of the human experience. Through humor and laughter, we can find shared understanding across the boundaries of cultures, languages, and ideologies.
In this episode of ‘YOUR BRAIN ON...’, we discuss:
• Why we evolved the ability to laugh
• The ‘benign violation theory’ — the most prevalent hypothesis for the function of humor
• Why we find some things funny, and some things not
• How some comedians use humor as a form of therapy
• The nervous disorders underpinning involuntary bursts of laughter
This episode, we’re joined by:
CALEB WARREN, a primary contributor of the Humor Research Lab (HuRL) at the University of Colorado, and a key pioneer of the Benign Violation Theory, which he speaks about in this episode.
JESSICA PORTER, an hilarious comedian who uses humor both for performances and for therapy. Jessica shares some fascinating ideas about comedy as a tool for communication and growth.

‘Your Brain On’ is hosted by neuroscientists and public health advocates Ayesha and Dean Sherzai.
‘Your Brain On... COMEDY’ • SEASON 2 • EPISODE 2
 
LINKS
The Humor Research Lab at University of Colorado: https://humorresearchlab.com/
Jessica Porter on Instagram: https://www.instagram.com/jess_porter_standup
Jessica’s podcast, Sleep Magic: https://podcasts.apple.com/us/podcast/sleep-magic-sleep-hypnosis-meditations/id1650407051
 
FOLLOW US
Join the NEURO Academy: NEUROacademy.com
Instagram: @thebraindocs
Website: TheBrainDocs.com
More info and episodes: TheBrainDocs.com/Podcast

Space travel goes against a million years of human evolution. So how does it affect our brains?
In just six decades of manned space flights, we’ve discovered a remarkable amount about the neurological effects of venturing to the stars.
In this episode of ‘YOUR BRAIN ON...’ we discuss:
• How low gravity changes your brain structure, impacts your balance, and... actually might improve your sleep
• The cognitive dangers of space travel, from the mania of isolation to the destructive forces of cosmic radiation
• Why we’re evolutionary drawn to explore other worlds and believe in aliens
• What spaceflight can teach us about neuroplasticity and cogntive decline
This episode, we’re joined by:
DR. JAY BUCKEY, astronaut and space physiologist, who, in 1998, was part of the Neurolab mission, going to space for 16 days to study the effects of spaceflight on the brain and nervous system.
DR. SHEYNA GIFFORD, aerospace medic, who famously spent a year in a simulation of Mars on a volcano in Hawaii, to study the psychological impacts of long-term space travel.
DR. RACHAEL SEIDLER, Professor in the Department of Applied Physiology and Kinesiology at the University of Florida, and an expert on spaceflight’s affects on neuroplasticity.
EMILY CALANDRELLI, renowned science educator and engineer, who highlights how what we learn while exploring space greatly benefits our lives down here on Earth.
‘Your Brain On’ is hosted by neuroscientists and public health advocates Ayesha and Dean Sherzai.
‘Your Brain On... SPACE TRAVEL’ • SEASON 2 • EPISODE 1
 
👉 LINKS
Dr. Jay Buckey at Dartmouth: https://geiselmed.dartmouth.edu/faculty/facultydb/view.php/?uid=426
Dr. Sheyna Gifford’s website: https://sheynagifford.com/
Dr. Rachael Seidler at University of Florida: https://hhp.ufl.edu/about/faculty-staff/seidler_rachael/
Dr. Rachael Seidler on Twitter (AKA ‘X’): https://twitter.com/SeidlerRachael
Emily Calandrelli’s website, ‘The Space Gal’: https://www.thespacegal.com/
Emily Calandrelli on Instagram: https://www.instagram.com/thespacegal
Emily Calandrelli on TikTok: https://www.tiktok.com/@thespacegal
 
👉 FOLLOW US
Join the NEURO Academy: NEUROacademy.com
Instagram: @thebraindocs
Website: TheBrainDocs.com
More info and episodes: TheBrainDocs.com/Podcast

The U.S. is set to have its oldest President ever. Should we be worried, or are we thinking about aging the wrong way?
The unprecedented age of the two United States presidential candidates, Biden and Trump, has sparked fiery debates over whether a leader can be ‘too old’ to effectively run a country.
Our guest for this episode, neuroscientist Dr. Charan Ranganath, recently published a New York Times op-ed offering an alternative view: age itself may not be a useful metric for measuring how successfully a president might lead the nation.
In this episode of ‘Your Brain On’, we discuss:
• The different types of memory, and how they work
• How our brains can remain more resilient than is often thought in older age
• Historic figures who have made significant contributions to the world during their twilight years
• The inspiring power of our cognitive reserve
We’re also joined by longevity expert Dan Buettner, renowned for his work on ‘The Blue Zones’ — parts of the world with longer life expectancy — for a conversation about why having an older leader might not be an inherently bad thing.
This is the SEASON ONE FINALE of Your Brain On. Thank you so much for listening! We return in May 2024 with ten more exhilarating stories about the world through a neuroscientific lens.
‘Your Brain On’ is hosted by neuroscientists and public health advocates Ayesha and Dean Sherzai.
‘Your Brain On... Presidential Aging’ • SEASON 1 • EPISODE 10
Daniel Kahneman, the Nobel Prize-winning psychologist and celebrated author, who Dr. Charan Ranganath mentioned during our conversation, sadly passed away the week before we recorded this episode. We dedicate this episode to his memory, and his work.
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LINKS
Dr. Charan Ranganath
His website: https://charanranganath.com/
His new book, ‘Why We Remember’: https://www.penguinrandomhouse.com/books/705542/why-we-remember-by-charan-ranganath-phd/ 
At UC Davis: https://psychology.ucdavis.edu/people/charan  
Dan Buettner
His website: https://danbuettner.com/
Blue Zones: https://www.bluezones.com/ 
On Instagram: https://www.instagram.com/danbuettner 
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FOLLOW US 
Join the NEURO Academy: NEUROacademy.com
Instagram: @thebraindocs
Website: TheBrainDocs.com
More info and episodes: TheBrainDocs.com/Podcast

A healthier heart equals a healthier brain — no surprise there — but what’s the neuroscience behind the benefits of a cardio workout?
Cardiovascular exercise, be it a brisk stroll, a light jog, or an intense interval training session, releases neurotransmitters that can improve your mood, reduce stress, enhance your memory, and strengthen immunity.
In this episode of ‘Your Brain On’, we discuss:
• How your brain and your body respond to increasingly challenging aerobic workouts
• The neurochemistry of phenomena like ‘feeling the burn’ and ‘runner’s high’
• How the protein BDNF, triggered by exercise, can reverse the effects of aging and cognitive decline
• Ways to integrate more cardio exercise into your life, no matter which hurdles each day brings
We speak to Dr. John Ratey, author of ‘Spark’, widely celebrated as one of THE go-to books about how exercise benefits the brain. He shares the story that led him to write the book, about a school which favored fitness over sports skills in its PE classes and subsequently ranked amid the smartest schools in the world.
We’re also joined by Dr. Art Kramer, Professor of Psychology and Director of the Center for Cognitive & Brain Health at Northeastern University, who dismisses the idea that you can be ‘too old to exercise’.
And we invite anti-influencer and social media personality Erin Azar, AKA Mrs. Space Cadet, to the show, to talk about how her videos, which show the less glamorous side of running and exercise, went viral and spawned a community of nearly one-million followers.
‘Your Brain On’ is hosted by neuroscientists and public health advocates Ayesha and Dean Sherzai.
‘Your Brain On... Cardio • SEASON 1 • EPISODE 9
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LINKS
Our ‘Mastering Memory’ training webinar: https://thebraindocs.com/memory/ 
Dr. John Ratey
Website and books: https://www.johnratey.com/ 
Dr. Art Kramer
At Northeastern University College of Science: https://cos.northeastern.edu/people/art-kramer/ 
Erin Azar, “Mrs. Space Cadet”
Instagram: https://www.instagram.com/immrsspacecadet
TikTok: https://www.tiktok.com/@mrs.space.cadet 
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FOLLOW US
Join the NEURO Academy: NEUROacademy.com
Instagram: @thebraindocs
Website: TheBrainDocs.com
More info and episodes: TheBrainDocs.com/Podcast