Your Brain On

Researchers found people who ate these 9 foods consistently had brains that aged 7.5 years slower.
Not a supplement stack, not a protocol, not a hack. A pattern of real food that keeps showing up across decades and across the world.
It's called the MIND diet, and it's what we're breaking down in this episode.
We explore the scoring system behind the MIND diet with a registered dietician who came to brain health through her own mother's Alzheimer's diagnosis, and who has spent 20 years helping real women in real kitchens make these changes stick.
In this episode, you'll learn:
What the MIND diet actually is: a hybrid of the Mediterranean and DASH diets built at Rush University to target brain health specifically, and why the acronym uses the word "delay," not "reversal"
The 10 brain-healthy foods and 5 foods to limit, and why the scoring system rewards you for progress, not perfection: full adherence lowered Alzheimer's risk by 53%, and even moderate adherence cut it by 35%
Why leafy greens are the single most consistent finding in the field and the one change worth making first
How berries, beans, nuts, olive oil, and omega-3s each contribute to the pattern, and why frozen and canned versions count just as much as fresh
The problem with the term "ultra-processed food": why yogurt, tofu, and soy milk get mislabeled, and how a dietician actually talks to clients about it
Why the protein conversation has gotten louder than the evidence: what 1.2 to 1.6 grams per kilogram actually looks like, and why 150 grams a day is not a universal target
Why wine was quietly dropped from the MIND diet recommendations and what the current evidence says about alcohol and brain health
Midlife as a metabolic inflection point: why perimenopause and menopause change the equation for cardiovascular and brain health, and why it is not too late to start
The 2024 Lancet Commission report adding LDL cholesterol as a modifiable risk factor for dementia, and when diet alone is not enough to manage it
A week-one assignment: one leafy green every day for seven days, then build from there
Barbie Boules is a registered dietician with more than 20 years of experience in women's health and brain health nutrition. Her mother was diagnosed with Alzheimer's in 2022, and her work bridges clinical evidence with practical, accessible meal planning for women in midlife.
Follow Barbie: https://www.instagram.com/the_cognition_dietitian 
Hosted by Drs. Ayesha & Dean Sherzai
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It's 3 AM and your brain won't shut off. About 1 in 10 adults meets the clinical definition of chronic insomnia, and most never get treated. Instead, they scroll through an endless aisle of magnesium gummies, melatonin, and $300 trackers that don't address the real problem.
We brought in a neurologist and a psychologist who never spoke to each other and landed on almost the exact same conclusions.
In this episode, you'll learn:
How the brain's glymphatic cleaning system works during sleep and why chronic insomnia is a brain health problem
Why melatonin is a darkness signal, not a sleeping pill, and how nocturnal animals prove the point
A sleep neurologist's honest 1-to-10 ratings of every sleep aid you've heard of: magnesium (2/10), CBT-I (10/10), alcohol (-10/10), and 12 more
What orthosomnia is and why your sleep tracker might be making your insomnia worse
Why perimenopause and menopause create what one expert calls "a perfect storm" for sleep disruption, and why doctors keep missing sleep apnea in women
How CBT-I works: sleep restriction, stimulus control, and why your therapist will tell you to spend less time in bed, not more
The data showing CBT-I may outperform hormone therapy for menopausal insomnia
ACT therapy for insomnia: a different approach for people who get more anxious from CBT-I
Blue light, naps, the 8-hour rule, catching up on weekends: what holds up and what doesn't
Five steps to start tonight, and why you should pick just two
Dr. Sujay Kansagra is a pediatric neurologist and sleep medicine specialist at Duke University, director of Duke's Pediatric Neurology Sleep Medicine Program, and author of "My Child Won't Sleep."
Follow Dr. Kansagra: @thatsleepdoc
Dr. Shelby Harris is a clinical psychologist and behavioral sleep medicine specialist. She treats insomnia in women during perimenopause and menopause and is the author of "The Women's Guide to Overcoming Insomnia."
Website: drshelbyharris.com
Follow Dr. Harris: @SleepDocShelby
Hosted by Drs. Ayesha & Dean Sherzai
Subscribe to The Synapse (free weekly newsletter): thebraindocs.com/newsletter
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Headlines warned us about microplastics in our brains. A chemist says the study may have been measuring brain fat instead.
In 2025, a study claiming microplastics accumulate in human brain tissue dominated our feeds. We covered it. Then Dr. Michelle Wong, a chemical scientist and science communicator, flagged a problem with the methodology.
So we went to the primary literature, read the critique, and brought in one of the first scientists to publicly challenge the findings: Dr. Oliver Jones, Professor of Analytical Chemistry at RMIT University in Melbourne.
In this episode, we unpack what went wrong with the measurement method, what it means for the broader microplastics conversation, and why being willing to say "I was wrong" is so vital for good science.
In this episode:
How pyrolysis GC-MS works and why it can confuse plastic breakdown products with brain fat
Why potassium hydroxide digestion creates soap, which also mimics plastic signatures
The contamination problem: body bags, centrifuge tubes, plastic storage containers, and lab air
Why 7 grams of microplastic per brain is more than what researchers find in raw sewage
The Marfella study in The New England Journal of Medicine: microplastics in arterial plaques and why it also lacked blank controls
How microplastics could enter the body: skin absorption, ingestion, and inhalation
Why PM2.5 monitoring already captures the most relevant airborne microplastic exposure
What the WHO, FDA, and European Food Safety Authority have concluded about microplastic harm
What better microplastics research would actually look like
Why the real lesson is about how we evaluate headlines, not just microplastics
Dr. Oliver Jones is Professor of Analytical Chemistry and Associate Dean of Biosciences and Food Technology at RMIT University in Melbourne. A Fellow of the Royal Society of Chemistry (FRSC) and the Royal Australian Chemical Institute (FRACI), he holds degrees from Imperial College London and Cambridge. He is one of only 118 scientists worldwide named to the IUPAC Periodic Table of Outstanding Younger Chemists. His research focuses on developing methods to measure environmental contaminants, including microplastics, and he was among the first scientists to publicly challenge the methodology of the viral "microplastics in the brain" study.
Follow Dr. Jones: @dr_oli_jones
RMIT faculty page: rmit.edu.au/oliver-jones
Dr. Michelle Wong (Lab Muffin Beauty Science) first flagged the methodological concerns to us.
Hosted by Drs. Ayesha & Dean Sherzai
Subscribe to The Synapse (free weekly newsletter): https://thebraindocs.com/newsletter 
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Menopause hormone therapy and your brain: what the evidence says vs. what the algorithm is selling you.
Two-thirds of Alzheimer's patients are women. That statistic has fueled a social media narrative that hormone therapy can prevent dementia, but the current evidence doesn't support that claim. In this episode, Drs. Ayesha and Dean Sherzai sit down with OBGYN Dr. Jen Gunter and neuroscientist Dr. Sarah McKay to separate the science from the soundbites.
Your Brain On... Menopause Hormone Therapy [Season 7, Episode 1]
Get our FREE NEURO Plan Brain Health Playbook: https://thebraindocs.com/playbook
In this episode:
Why menopause hormone therapy is the gold standard for hot flashes and night sweats but not a proven tool for dementia prevention
The Women's Health Initiative: what it actually found, how the press conference distorted the findings, and what we've learned since
Why "bioidentical hormones" is a marketing term, not a medical one, and what that means for the products being sold to you
How the hypothalamus drives vasomotor symptoms and why sleep disruption may explain much of the cognitive fog women experience at midlife
The high placebo response rate with hormone therapy and why dose escalation can mask a missed diagnosis
Why the simplistic narrative of "women get more Alzheimer's, so it must be menopause, so give hormones" falls apart under scrutiny
How over-testing, unregulated lab panels, and wearable hormone data can create more anxiety than answers
The case for perimenopause as a life stage, not a disease, and why medicalizing normal midlife stress upholds harmful structures
What the aging brain actually gains: vocabulary, emotional processing, wisdom, complex problem-solving, and the capacity to hold nuance
7 evidence-based actions you can take this week for your brain health, no prescription required
Why the FDA's removal of the black box warning on hormone therapy was released without context and what happened next on social media
The new neurokinin receptor antagonists and why they could change how we study the relationship between hot flashes and brain health
00:00 Intro
01:09 Why the menopause hormone therapy conversation matters
07:10 Dr. Jen Gunter: the dangerous dichotomy around MHT
10:20 The Women's Health Initiative, revisited
16:25 Who is menopause hormone therapy actually for?
18:20 The placebo response nobody talks about
22:33 When does perimenopause actually start?
26:00 Does MHT actually prevent dementia?
29:11 "Bioidentical" is not a medical term
36:27 The problem with unregulated hormone testing
41:08 How to advocate for yourself at the doctor
44:36 New drugs that could change menopause research
47:17 The pTau217 study and what it means for women on MHT
52:20 Dr. Sarah McKay: what happens in your brain during menopause
59:34 The oversimplified estrogen-Alzheimer's story
1:04:13 When social media primes your symptoms
1:11:18 What the aging brain actually gains
1:21:35 Grandmothers rule the world!
1:25:43 What MHT is actually good for
1:26:28 7 things to do for your brain
Dr. Jen Gunter is an OBGYN, pain medicine physician, New York Times columnist, and bestselling author of The Menopause Manifesto, The Vagina Bible, and Blood. She writes The Vajenda on Substack and is one of the most prominent voices challenging misinformation in women's health.
Dr. Sarah McKay is a neuroscientist, science communicator, and author of The Women's Brain Book. She is the founder of The Neuroscience Academy and Think Brain training programs.
References: North American Menopause Society 2022 Hormone Therapy Guidelines: menopause.org Australasian Menopause Society: menopause.org.au The Vajenda (Substack): jenssubstack.com
Get our FREE NEURO Plan Brain Health Playbook: https://thebraindocs.com/playbook
Hosted by Drs. Ayesha & Dean Sherzai. Subscribe to The Synapse (free weekly newsletter): thebraindocs.com/newsletter Follow @TheBrainDocs on Instagram

Most people think dementia starts with memory loss. But for millions, it actually begins decades earlier: in the blood vessels.
Long before someone forgets a name or misses an appointment, the brain is being quietly damaged by high blood pressure, cholesterol imbalance, poor sleep, inflammation, and chronic stress, day after day, year after year.
This kind of damage doesn't look dramatic. There's no big stroke, no clear warning sign. It happens slowly and silently, which is why it's so often missed until it's too late.
But here's the good news: vascular dementia is one of the most preventable and manageable forms of cognitive decline. When caught early, lifestyle changes and medical interventions can help slow the onset and manage the effects.
In this episode, we explore:
What vascular dementia and vascular cognitive impairment are, and how they differ from Alzheimer's disease
Why most dementia cases involve both vascular damage and neurodegenerative pathology (mixed dementia)
How blood vessel damage begins in childhood and accumulates silently for decades
The role of high blood pressure, cholesterol, diabetes, sleep disorders, and chronic stress in damaging brain vasculature
Why slowed thinking, movement, and processing speed are hallmark signs of vascular cognitive decline
The critical importance of the endothelium: the thin lining of blood vessels that controls brain health
How lifestyle factors like nutrition, exercise, sleep, and stress management protect and repair vascular health
Why managing blood pressure early is one of the most powerful interventions for long-term brain health (and why everyone should have a blood pressure monitor at home!)
How vascular damage can be slowed, even in midlife
Practical steps for prevention across the lifespan, from childhood through older adulthood
Our guest for this episode is DR. COLUMBUS BATISTE, a board-certified interventional cardiologist, an incredible science communicator, and author of 'Selfish: A Cardiologist's Guide to Healing a Broken Heart'. Dr. Batiste brings deep expertise on how cardiovascular health shapes brain health, and why protecting the endothelium (the inner lining of blood vessels) is foundational to longevity. His work emphasizes that all roads to longevity are paved by the heart, and what's good for the heart is good for the brain!
'Your Brain On…' is hosted by neurologists, scientists, and public health advocates Drs. Ayesha and Dean Sherzai.
SUPPORTED BY: NEURO World, a science-based brain health community designed to help you protect your brain long before problems begin. Learn more at https://neuro.world/ 
'Your Brain On… Vascular Dementia' • SEASON 6 • EPISODE 8
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LINKS
Dr. Columbus Batiste: https://drbatiste.com/ 
Instagram: @HeartHealthyDoc
Facebook: https://www.facebook.com/drbatiste 
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FOLLOW US
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REFERENCES
Core Definitions & Diagnostic Framework
• Diagnostic and Statistical Manual of Mental Disorders (5th ed.) - American Psychiatric Publishing
• Vascular contributions to cognitive impairment and dementia - https://doi.org/10.1161/STR.0b013e3182299496
• Classifying neurocognitive disorders: The DSM-5 approach - https://doi.org/10.1038/nrneurol.2014.181 
Epidemiology & Public Health Burden
• Neuropathological diagnosis of vascular cognitive impairment and vascular dementia with implications for Alzheimer's disease - https://doi.org/10.1007/s00401-016-1571-z
• Vascular dementia - https://doi.org/10.1016/S0140-6736(15)00463-8 
• Risk reduction of cognitive decline and dementia: WHO guidelines - WHO Press
Small Vessel Disease & Subcortical Vascular Dementia
• Small vessel disease: Mechanisms and clinical implications - https://doi.org/10.1016/S1474-4422(19)30079-1 
• Cerebral small vessel disease: From pathogenesis and clinical characteristics to therapeutic challenges - https://doi.org/10.1016/S1474-4422(10)70104-6 
• The clinical importance of white matter hyperintensities on brain magnetic resonance imaging - https://doi.org/10.1136/bmj.c3666 
Mixed Dementia & Alzheimer–Vascular Overlap
• Mixed brain pathologies account for most dementia cases in community-dwelling older persons - https://doi.org/10.1212/01.wnl.0000271090.28148.24
• Early role of vascular dysregulation on late-onset Alzheimer's disease - https://doi.org/10.1016/j.neurobiolaging.2016.04.009
• The pathobiology of vascular dementia - https://doi.org/10.1016/j.neuron.2013.10.008 
Cerebral Amyloid Angiopathy (CAA)
• Cerebral amyloid angiopathy and Alzheimer disease—one peptide, two pathways - https://doi.org/10.1038/s41582-019-0281-2
• Emerging concepts in sporadic cerebral amyloid angiopathy - https://doi.org/10.1093/brain/awx047
Genetics, Inflammation, and Repair
• Apolipoprotein E controls cerebrovascular integrity via cyclophilin A - https://doi.org/10.1038/nature11087
• TREM2—A key player in microglial biology and Alzheimer disease - https://doi.org/10.1038/s41582-018-0072-1 
Prevention & Vascular Risk Factors
• Dementia prevention, intervention, and care: 2020 report of the Lancet Commission - https://doi.org/10.1016/S0140-6736(20)30367-6 
• Lifestyle interventions to prevent cognitive impairment, dementia and Alzheimer disease - https://doi.org/10.1038/s41582-018-0070-3 
Further Reading
• The role of vascular risk factors in Alzheimer's disease - https://doi.org/10.1038/s41582-021-00530-4