SELLEST OSAST
Episode 130: Organ Series — Brain
Your brain is not fixed.
In episode 9 of our Organ Series, Dr. Jace and Dr. Addy break down the brain, neuroplasticity, the glymphatic system, BDNF, memory, Alzheimer’s risk, gut-brain signaling, sleep, exercise, loneliness, meditation, cold exposure, red light therapy, creatine, lion’s mane, and the habits that support long-term cognitive health.
The brain uses roughly 20% of the body’s energy despite making up only about 2% of body weight. It is constantly processing, rewiring, adapting, filtering, and responding to the inputs you give it every day.
This episode explains the brain as a living computer. Through neuroplasticity, the brain can build and rebuild pathways through repetition, movement, learning, challenge, and experience. Through the glymphatic system, the brain clears metabolic waste during sleep, including waste products associated with Alzheimer’s disease and neurodegeneration.
Dr. Jace and Dr. Addy also discuss why cognitive decline can begin years before symptoms appear, why sleep is one of the most important brain health tools, why loneliness can damage the brain, and why exercise may be the most powerful “brain drug” available.
In this episode, we cover:
The brain as the body’s living computer
Neuroplasticity and brain rewiring
The glymphatic system and brain waste clearance
BDNF and building stronger neural connections
Alzheimer’s disease and early prevention
Sleep quality and cognitive health
Exercise as the best brain drug
Social connection and loneliness
Gut-brain signaling and inflammation
Blood-brain barrier health
Chronic stress, cortisol, and memory
Insulin resistance and Alzheimer’s as type 3 diabetes
Screen time, attention, learning, and child development
Novel experiences, reading, and brain games
Anti-inflammatory nutrition and omega-3s
Creatine and cognitive support
Lion’s mane and nerve growth factor
Cold exposure, norepinephrine, and learning
Meditation and brain structure changes
Red light therapy and photobiomodulation
Red flags: memory changes, mood changes, word-finding issues, getting lost, and wandering
Key takeaway:
Your brain changes based on how you use it.
The goal is to build a brain that can adapt, learn, recover, clear waste, regulate emotion, and maintain strong communication across the body.
Neuroplasticity is the rewiring system.
The glymphatic system is the cleaning system.
BDNF is the growth signal.
And your habits are the inputs.
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Disclaimer: This podcast is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider.
