The Brain Podcast

Dr. Shabnam Das Kar MD and Andrea Spyros
  • 5.0 (2)
  • MEDICINE
  • UPDATED WEEKLY

We translate medical science into practical actions you can start today. Science-driven. Behaviour-designed. Built to protect your brain for the long term.

Episodes

  1. JAN 8

    Blue Zones for Brain Health: What to Keep, What to Question

    Blue Zones are fascinating, but they are not a prescription. We explain what the data can (and cannot) prove, then turn a few key principles into practical brain-health strategies—satiety, food choices, alcohol clarity, and Singapore’s lesson: environment beats willpower. In this episode, we unpack: What Blue Zones are, why they became popular, and why observational data is not the same as proof. The nine Blue Zones principles—and which ones matter most for brain health in real life. The 80% rule (Hara Hachi Bu): why it is hard to measure, and how to build awareness without shame. Practical behaviour design for food choices (including the bread basket problem and reducing mindless snacking). “Set up, skill up, speak up”: using environment, skills, and family conversations instead of willpower. Plant-forward eating without making animal foods “good” or “bad,” plus shortcuts that support follow-through. “Wine at five”: what we disagree with, what the evidence suggests, and why timing and context matters. Singapore as a modern Blue Zone example—and what it teaches us about making healthy choices easier by design. TIMESTAMPS 00:00: Blue Zones Explained for Better Brain Health 03:58: Blue Zones principles and practical 80% full tips 09:08: Design Your Eating Environment to Stop at Comfortable Fullness 12:12: Natural Movement, 80% Fullness, and Compassionate Eating 15:19: How to reduce snacking 19:05: Set Up for Success 20:06: Set Up, Skill Up, Speak Up 22:29: Tiny Habits 22:57: Family Support for Health and a Plant-Slant Food Style 24:08: Blue Zones food style 25:08: Tiny Habits for Easier Meals and Better Food Choices 29:52: Tiny Habits for Easier Food Choices 30:45: Quick dinner solutions and what is true about "wine at five" 37:33: Make Healthy Choices Easier 41:20: Blue Zones Recap LISTEN KEY TAKEAWAYS What “Blue Zones” Means Journalist Dan Buettner mapped places with unusually high numbers of people living past 100. Locations: Icaria (Greece), Sardinia (Italy), Loma Linda (California), Nicoya (Costa Rica), Okinawa (Japan), and Singapore (added 2023) The findings are observational (patterns noticed), not proof of cause and effect. The 9 Blue Zones Principles Move naturally Downshift (reduce stress) Belonging (faith or community) Right tribe (supportive friends) Loved ones first 80% rule (stop eating when lightly full) Plant slant (more vegetables) Wine at five Know your purpose 80% Rule (Hara Hachi Bu) Aim to stop eating when you feel slightly full. Eat protein first; it helps you feel satisfied longer than carbs. At restaurants: say “no, thank you” to the bread basket or keep it off the table. After each meal: ask, “How full am I?” and give yourself a simple rating. Skip shame. If you eat past 80%, notice it and learn; do not judge. If you snack, ask, “Why am I eating?” (bored, stressed, hungry or habit) and adjust. Design Your Environment (Set up, Skill up, Speak up) Set up: keep tempting foods out of the house; stock foods that fit your plan. Skill up: learn 1–2 fast recipes; repeat them until easy (sheet pan, slow cooker)....

    43 min

  2. 11/14/2025

    How Preventable Is Dementia? 14 Science-Backed Risk Factors You Can Control

    The episode also uses the Lancet Commission 2024 update as a hopeful frame: a substantial proportion of dementia cases may be delayed or prevented at a population level by addressing 14 modifiable risk factors across the lifespan (including untreated vision loss and high LDL cholesterol, newly added in 2024).  What we cover in this episode 1) “Preventable” is a population message, not a personal verdict The Lancet Commission’s estimate is about population attributable risk: what could happen if a whole community reduced certain risks. It is not a personal scorecard, and it should never be used for blame or shame.  2) The 14 modifiable dementia risk factors (Lancet 2024) The Lancet Commission groups risk factors across life stages, and the 2024 update expanded the list from 12 to 14, adding untreated vision loss and high LDL cholesterol.  Early life 1. Less education Midlife 2. Hearing loss 3. Depression 4. Traumatic brain injury (head injury) 5. Physical inactivity 6. Diabetes 7. Smoking 8. Hypertension 9. Obesity 10. Excess alcohol use 11. High LDL cholesterol (new in 2024) Late life 12. Infrequent social contact / social isolation 13. Air pollution 14. Untreated vision loss (new in 2024)  Key point: these percentages and estimates describe what might shift at the population level, not your individual fate.  Practical takeaways and habit strategies Hearing: test, treat, and make the support easy to use Untreated hearing loss can reduce conversation quality, increase effortful listening, and contribute to withdrawal from social connections—one of the pathways researchers discuss in dementia risk models.  Practical steps mentioned Book a hearing assessment and repeat as advised If hearing aids are recommended, build routines that make consistent use easier (placement, charging, simplifying access) Resource mentioned hearWHO: a free World Health Organization hearing screening app using digits-in-noise technology (screening only, not diagnostic).  Vision: reduce cognitive load and protect safety and independence Vision problems are not only about “seeing clearly.” Under-corrected vision can increase cognitive burden and reduce confidence with reading, driving, and social engagement. The Lancet Commission 2024 identifies untreated vision loss as a modifiable risk factor for dementia.  Practical steps mentioned Routine eye exams and timely updates to prescriptions Ask whether a retina exam is appropriate (especially if living with hypertension or diabetes) Smell: an underappreciated signal, and potentially trainable Smell is tightly linked with memory and emotion. Reduced smell has been studied as a possible early signal in some neurodegenerative conditions, and the episode discusses practical way...

    45 min

  3. 07/18/2025

    Stress Resilience Practices

    In this episode, Andrea and Dr. Kar delve into the impact of stress on the body and share practical techniques to cultivate stress resilience. They introduce the five-four-three-two-one grounding technique, which helps listeners reconnect with their surroundings and manage anxiety. By guiding listeners through breathing exercises and mindfulness practices, they aim to empower everyone to create brain-healthy habits. Tune in to experience these techniques in real-time and discover how small changes can lead to a more peaceful life. 00:00: Introduction to Brain Health and Stress Management 00:39: Introduction to Stress Resilience Techniques 11:42: Breathing Techniques for Calmness 22:22: Heart Math and Transition Techniques 24:18: Grounding Techniques for Stress Relief 29:00: Grounding Techniques for Anxiety 31:15: Helpful Insights 31:17: Loving Kindness Meditation Techniques 32:29: Wishing Happiness and Peace for Others 34:15: Loving Kindness Meditation and Resilience Building 38:00: Finding What Works for You 38:57: Benefits of Noticing Your Feelings 5-4-3-2-1 Grounding Technique 5 things you can see 4 things you can feel 3 things you can hear 2 things you can smell 1 thing you can taste Loving Kindness Meditation (Sharon Salzberg) May I be happy, may I be healthy, may I be peaceful and at ease. May you be happy, may you be healthy, may you be peaceful and at ease. May we be happy be happy, may we be healthy, may we be peaceful and at ease. May they be happy, may they be healthy, may they be peaceful and at ease. Andrea Spyros

    41 min

  4. 03/19/2025

    Testing Your Gut Microbiome

    We explore the vital link between gut health and brain function with Luca Cuccia, founder of InJoy. Luca shares his health journey and how InJoy leverages AI and microbiome science for personalized gut health solutions. Key Topics: Gut health’s impact on mental health and inflammation The role of food, lifestyle, and symptom tracking AI-driven personalized health recommendations Sustainable strategies for better gut health 00:00:00 – Introduction to Gut Microbiomes and Brain Health 00:00:14 – Meet the Guests: Dr. Shabnam Das Kar, Andrea Spyros, and Luca Cuccia 00:01:17 – Luca’s Personal Journey with Health and Gut Issues 00:04:11 – The Importance of Discussing Gut Health 00:05:13 – Connecting Symptoms: Skin Issues and Gut Health 00:08:54 – Personalization in Gut Health Solutions 00:09:40 – Indicators of a Healthy Gut Microbiome 00:13:08 – Understanding Validated Results in Gut Health Testing 00:14:10 – Assessing Gut Health Through Symptoms and Testing 00:16:29 – The Role of Gut Health in Overall Well-Being 00:21:00 – AI’s Role in Gut Health Analysis 00:22:09 – The Importance of Sustainable Health Changes 00:25:33 – Tracking Diet and Its Impact on Gut Health 00:30:27 – Building a Better Relationship with Food 00:33:26 – Final Thoughts on Health and Behavior Change 00:39:31 – Where to Find InJoy and Final Remarks About Luca Cuccia and Injoy Audio-only version on YouTube

    42 min

  5. 03/03/2025

    Gut Microbiome For A Better Brain

    In this episode, we explore the impact of the gut microbiome on brain health. We discuss how gut bacteria influence blood pressure, blood glucose levels, and chronic inflammation—three key factors in cognitive function. Learn how the microbiome contributes to mental health issues and autoimmune conditions, often without apparent symptoms. To simplify gut health, we introduce an analogy: understanding who is present, who their friends are, and what they do together. While food plays the most significant role in shaping the microbiome, there is no quick-fix supplement. We encourage small, manageable food changes, starting with the easiest meals and incorporating more protein. We also highlight the importance of a supportive food environment, such as a well-stocked “super fridge” and “super pantry.” 00:00:00 – Introduction to Gut Microbiome and Brain Health 00:00:10 – Blending Medical Insights with Behavior Design 00:00:28 – Meet the Hosts: Dr. Shabnam Daskar and Andrea Spyros 00:00:40 – Defining the Gut Microbiome 00:01:08 – Understanding Microbes in the Gut 00:02:16 – The Role of Bacteria: Good vs. Bad 00:02:31 – The Evolution of Gut Bacteria 00:04:07 – Foundations of Brain Health 00:04:44 – Gut Microbiome’s Impact on Blood Glucose 00:06:36 – Identifying Gut Microbiome Problems 00:09:36 – Framework for Understanding the Gut 00:10:06 – The Complexity of Gut Microbiome Relationships 00:14:11 – Managing Expectations About Gut Microbiome Knowledge 00:17:24 – Actionable Steps for Improving Gut Health 00:17:34 – Behavioral Change and Food Choices 00:22:02 – Creating a Super Fridge and Pantry 00:24:43 – The Importance of Self-Compassion in Dietary Changes 00:26:25 – Final Thoughts on Gut Microbiome and Food Choices 00:33:45 – Conclusion and Next Steps Audio-only version on YouTube

    34 min

  6. 12/04/2024

    Loneliness Uncovered: Strategies to Overcome and Reconnect

    Did you know that loneliness can impact your health even more than smoking? Loneliness is not just being alone; it’s a mismatch between the connections you want and the ones you have. 00:00:00 – Introduction to Loneliness Did you know that a sense of malaise or burnout can actually be a sign of loneliness? 00:00:29 – Meet the Experts Introduction of Dr. Shabnam Daskar, Andrea Spyros, and guest Amy Vest. 00:01:39 – Defining Loneliness Understanding loneliness as a deficit in desired relationships versus actual relationships. 00:03:23 – Loneliness vs. Isolation vs. Solitude Exploring the differences between loneliness, isolation, and solitude. 00:04:14 – Factors Impacting Loneliness Discussing life circumstances that can lead to feelings of loneliness. 00:07:28 – Health Impacts of Loneliness Exploring the serious health consequences associated with loneliness. 00:09:47 – Understanding Subjective Loneliness Amy shares her personal experience with loneliness and the importance of recognizing it. 00:14:12 – Identifying Personal Needs How to identify what factors contribute to your feelings of loneliness. 00:18:08 – Action Steps for Connection Practical steps listeners can take to decrease loneliness and increase social connection. 00:19:22 – The Importance of Small Actions Emphasizing the significance of small, consistent actions in building connections. 00:21:05 – Navigating Rejection Addressing the challenges of reaching out and dealing with non-responses. 00:25:10 – The Power of Experimentation Encouraging an experimental mindset in social interactions. 00:28:15 – Building Connections Through Shared Moments Sharing personal stories about the impact of small gestures on relationships. 00:36:10 – Quality Relationships and Life Satisfaction Discussing findings from the Harvard Study of Adult Development. 00:38:08 – Practical Actions for Social Engagement Listing actionable steps to foster social connections. 00:42:15 – The Role of Sunny Introduction to Sunny, a project aimed at enhancing social well-being. 00:54:47 – Conclusion and Next Steps Wrapping up the discussion and encouraging listeners to take action. Our Guest is Amy Vest, Behavior Designer in Public Health and Wellbeing Sunny Watch the audio-only version on YouTube

    56 min

  7. 09/02/2024

    Gluten-Friend or Foe?

    Learn the difference between celiac disease and gluten sensitivity in our latest podcast episode. Listen now for clarity on whether gluten is your friend or foe. Did you know gluten sensitivity can manifest in various symptoms beyond gut issues? From brain fog to joint pain, anxiety to skin conditions and schizophrenia, gluten can impact more than you think. Fertility issues or recurrent miscarriages? Gluten could be a hidden trigger. Introduction to Gluten: 00:00:00-00:02:02 Defining Gluten: 00:02:03-00:02:34 Personal Experience with Gluten Sensitivity: 00:03:59-00:04:09 Symptoms of Gluten Sensitivity: 00:04:09-00:04:52 Differentiating Celiac Disease and Gluten Sensitivity: 00:15:17-00:16:56 Testing for Gluten Sensitivity: 00:18:43-00:19:04 Celiac Disease and Autoimmune Conditions: 00:22:07-00:23:11 Importance of Testing for Celiac Disease: 00:25:53-00:26:56 Being Gluten-Free vs eating gluten-free food: 00:34:50-00:35:46 Final Thoughts and Recommendations: 00:37:47-00:39:58 Quiz: Are You Sensitive To Gluten? Reference Catassi, Carlo, et al. “Diagnosis of non-celiac gluten sensitivity (NCGS): the Salerno experts’ criteria.” Nutrients 7.6 (2015): 4966-4977.

    40 min

  8. 07/28/2024

    Blue-Light Blocking Glasses: Trendy Accessory or Must Have?

    In this episode of the Brain Podcast, we delved into the topic of blue light-blocking glasses with guest Glen Lubbert, founder of Stamina Lab. The discussion revolved around the effectiveness of blue light glasses, the importance of blue light in our circadian rhythm, and the misconceptions surrounding blue light exposure. Glen emphasized the need for a balanced approach to using blue light glasses, highlighting the importance of personal preference and individual needs. Glen shared valuable insights, debunking myths about blue light glasses and shedding light on their real benefits. He emphasized the significance of finding what works best for each individual, whether it’s wearing blue light glasses, adjusting light exposure throughout the day, or implementing Tiny Habits like putting the phone to bed early as part of a wind-down routine. 00:00:00 – Introduction to Blue Light Blocking Glasses 00:05:30 – Importance of Getting Enough Blue Light in the Morning 00:11:14 – Research on Blue Light Blocking Glasses Effectiveness 00:13:58 – Impact of Content on Sleep Quality 00:16:39 – Discussion on Melatonin and Blue Light Glasses 00:19:43 – Types of Blue Light Glasses and Their Benefits 00:24:09 – Cognitive Chewing Gum for Sleep 00:27:06 – Hype or Not: Blue Light Glasses Evaluation 00:27:52 – Tiny Habit Recipe: Putting Phone to Bed at Night 00:28:38 – Where to Find Glenn Lubert About our guest, Glen Lubbert The Stamina Lab Watch the audio-only version on YouTube References Bauducco, Serena, et al. “A bidirectional model of sleep and technology use: A theoretical review of How much, for whom, and which mechanisms.” Sleep Medicine Reviews (2024): 101933. Shechter, Ari, et al. “Blocking nocturnal blue light for insomnia: A randomized controlled trial.” Journal of psychiatric research 96 (2018): 196-202.

    29 min

  9. 04/19/2024

    Harnessing Spirituality And Gratitude For Better Blood Pressure Levels

    In this episode, we delved into the fascinating world of cardiovascular health, specifically focusing on hypertension, with the esteemed cardiologist Dr. Maria Emilia Figueiredo Teixeira from Brazil. Dr. Maria Emilia shared insights from her groundbreaking research on the influence of gratitude, forgiveness, and spirituality on hypertension control. 00:00:00 – Introduction to Hypertension Concerns 00:05:30 – Research on Central Hemodynamics and Endothelial Function 00:09:39 – Defining Spirituality, Religiosity, and Religion 00:13:10 – Simple Intervention Approach in the Study 00:14:40 – Participants and Hypertension Stages 00:16:33 – Utilization of WhatsApp for Messaging 00:20:16 – Discussion on One-Time Actions 00:22:44 – Results of the Study 00:24:11 – Standard of Care in Brazil 00:25:17 – Future Plans and Scaling the Intervention 00:28:50 – Gratitude and Conclusion Our podcast guest: Dr. Maria Emilia Figueiredo Teixeira MD, PhD, FESC Cardiologist and Researcher at the Hypertension Unit of the Federal University of Goiás, Brazil. Dr. Maria Emilia on Instagram Watch the audio-only version on YouTube Reference FEEL Study: Focus on Spirituality, Gratitude Can Lead to Decrease in BP, Increase in FMD

    30 min

  10. 03/27/2024

    What do vision, hearing, and smell have to do with brain health?

    We discuss the importance of vision, hearing, and sense of smell to the risk of dementia. Changes in these senses can serve as signals for potential dementia and how addressing these root causes can help prevent dementia down the line. We emphasized the connection between these senses and the nervous system, as well as the role of inflammation in impacting them. We also shared practical strategies such as getting regular vision check-ups, testing hearing, and engaging in olfactory training to improve brain function. Introduction to the Importance of Senses: 00:00:00 Vision, Hearing, and Smell as Indicators of Dementia: 00:02:00 Impact of Vision on Brain Function: 00:03:25 Hearing Loss and Dementia Risk: 00:09:39 The Significance of Sense of Smell: 00:20:26 Olfactory Training and Brain Function: 00:27:19 Common Connections Between Senses and Dementia: 00:31:54 Audio-only version on YouTube References Test your hearing. Hear WHO app Unusual sense of smell and detection of Parkinson’s Disease. Woo, Cynthia C., et al. “Overnight olfactory enrichment using an odorant diffuser improves memory and modifies the uncinate fasciculus in older adults.” Frontiers in Neuroscience 17 (2023): 1200448.

    34 min
  • 10 Episodes

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About

We translate medical science into practical actions you can start today. Science-driven. Behaviour-designed. Built to protect your brain for the long term.

Information

  • Creator
    Dr. Shabnam Das Kar MD and Andrea Spyros
  • Years Active
    2022 - 2026
  • Episodes
    10
  • Rating
    Clean
  • Copyright
    © 2022 Dr. Shabnam Das Kar MD and Andrea Spyros
  • Show Website
    The Brain Podcast