Author: Heights

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Braincare podcast is a series dedicated to helping you care for your most important organ. You'll learn about how to optimise your brain health and mental well-being through a series of bitesize interviews with the world's leading scientists and experts.

Host, Dan Murray-Serter, co-founder of brain care company, Heights, interviews guests ranging from celebrities like Stephen Fry and Jay Shetty, to neuroscientists Dr Tara Swart and Professor Sophie Scott, and brilliant doctors like Rangan Chatterjee and Daniel Amen, and many more.

You'll leave each episode feeling inspired, empowered, and armed with tools to help you take care of your brain and reach your heights, whatever they might be.

You can learn more about Heights @yourheights and and Dan @danmurrayserter on social media.
You can also receive an exclusive £10 off a quarterly subscription (how long science says it takes to feel the benefits) at Heights with the code 'workingin' ♥️

Your brain impacts every aspect of your life; from focus and performance to energy and sleep.
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97 Episodes
Dr Sophie Mort returns to talk about her book, A Manual for Being Human. Sparked by her own troubles with panic attacks, Dr Soph chose to write a manual to help people overcome their own mental struggles.Today, Dr Soph shares the inspiration behind her manual and why it's different from other psychology books. We discuss how childhood affects who we are, common myths and misconceptions about therapy, and what to expect to learn from Dr Soph's book.We talk about:What made Dr Soph write her bookDr Soph’s inspirationsHow childhood affects who we areWhy you should read Dr Soph’s bookMyths and misconceptions about therapyHow Dr Soph takes care of her brain
Dr Sophie Mort has taken psychology out of the therapy room to social media. A registered clinical psychologist and author, Dr Soph has become the guru of Insta-therapy, sharing mental health and wellness tips to her 40K+ followers on Instagram.Today, Dr Soph shares why she decided to use Instagram as a tool to make therapy more accessible. We discuss pseudonymous identities and why they make people more comfortable online, positive and negative behaviours of people on social media, and how Instagram affects her own mental health.We talk about:Why Dr Soph chose Instagram to help peopleDr Soph's growing Instagram followingPseudonymous identitiesOnline Disinhibition EffectOnline behaviours3 step methodology to help people make real change in their lives
Dr Frederic Luskin returns to talk about his book, Stress Free for Good: 10 Scientifically Proven Life Skills for Health and Happiness. Initially developing 10 steps to help pilots de-stress, Luskin chose to expand on those steps in a book so everyone can learn how to manage stress.Luskin shares his story of how these 10 steps were developed, the scientific explanation of why we stress so much, and the key pieces of stress. We discuss how to start de-stressing, exercises you can practice, and tips on how to manage chronic stress.We talk about:Why Luskin wrote a book on stressWhy we stress so muchKey pieces of stress10 steps to stress lessBelly breathing for stress reliefTop 3 tips for managing stress
Dr Frederic Luskin, author and the world-leading expert of the art and science of forgiveness, joins us today to discuss how to forgive others, but more importantly, ourselves.Stemming from a personal experience of being hurt by someone, Luskin decided to study forgiveness in order to heal for his loved ones. Luskin shares the scientific definition of forgiveness, why it's important to forgive others, and why we should also forgive ourselves. We discuss self-forgiveness, how to start forgiving, and when is forgiveness appropriate.We talk about:The definition of forgivenessGeneral forgivenessSelf-forgivenessKey pieces to forgivenessIs forgiveness always appropriate?Top 3 steps for people learning how to forgive
Steven Kotler, New York Times best-selling author and executive director of The Flow Research Collective, returns to chat about his new book, The Art of Impossible.Kotler shares impossible biology and how we can get to peak performance at any age. We discuss peak performance primer, capital-eye and small-eye impossible, and takeaways of how to get in those states.We talk about:What The Art of Impossible is aboutPeak performance primerCapital-eye and small-eye impossible biologyNew in peak performanceWhat influenced Kotler to write The Art of ImpossibleHow to get to capital-eye impossibleTop 3 takeaways for people who want to get to small-eye impossible
Steven Kotler, executive director of The Flow Research Collective, has researched the flow state for decades. He joins us in this episode to chat about the optimal state of consciousness where we feel our best and do our best.Kotler shares what flow is and how people can get into this state of consciousness. We discuss the core characteristics of flow from psychologists and from The Flow Research Collective, flow triggers, common flow experiences, and if it's possible for people to force themselves into the flow state.We talk about:What it actually means to be in the flow statePsychologists vs The FRC definitions of flowA common experience that people will know they’re in flowNeurobiological changes that happen in the flowCan people force themselves into flow?The most important flow triggerNonnegotiables for flow state
Doing creative things for just 45 minutes reduces stress hormones in the body and increases the feeling of well-being. Diana and Sam, founders of M.Y.O Studio, are helping adults tap into their creative sides for not only fun but their brain health.Set up in 2017, M.Y.O. is London's favourite studio for adults and teens to get creative with arts and crafts.Don't think you're creative? Listen to Diana and Sam's six tips on how to get in touch with your creative side on this week's minisode.
Dr Neal Barnard returns to discuss the essential nutrients needed for brain health and how to add them to our daily routines and diets.Barnard's years of research have found that certain vitamins and nutrients can help prevent Alzheimer's and other mental illnesses. He shares the effects of supplementing vitamin E, vitamin B12, iron, and more along with how much we should consume. We discuss the effects of too little and too much of the proper nutrients and how to make sure we're getting what we need in our diets.We talk about:How vitamin E can reduce Alzheimer'sHow to get vitamin EVitamin B12Essential nutrients for Alzheimer’s preventionRoles alcohol and caffeine play with Alzheimer’sMenopause, Alzheimer’s, and the brainDHA's, Omega-3s, and EPAs
Dr Neal Barnard, the founder of the Physicians Committee for Responsible Medicine, knows the importance of lifestyle choices when it comes to brain health. Spending the past decade focusing on people and how their food choices affect health in many ways, Barnard joins us in this episode to discuss his research and how mental illnesses can be prevented through proper diets and life decisions.Barnard shares the connection between lifestyle choices and Alzheimer's, how diabetes-related diets are good for the body, and the Chicago Health and Aging Project. We discuss the findings of Barnard's research, ways to lower the risk of Alzheimer's, and foods that are great for brain health.We talk about:The effects of diabetes-related dietsThe Chicago Health and Aging ProjectThemes/results of the Chicago Health and Aging ProjectHow lifestyle choices affect brain healthAnthocyanins and brain healthWhat care means to Barnard
Dr Drew Ramsey, psychiatrist, speaker and author, joins us this episode to discuss his new book, Eat to Beat Depression and Anxiety. Ramsey knows the importance of a good diet when it comes to mental health and advises people to not only eat for nourishment, but for their mental well-being.Ramsey shares the connection between diet, depression, and anxiety. We discuss why healing mental illness excites Ramsey, what foods you should eat and avoid to take care of your brain, and the diet Ramsey recommends.We talk about:Why mental health matters to RamseyWhat prompted Ramsey to write his new bookThe connection between diet and depressionTop foods for feeding mental healthTop foods to avoid for good mental healthRamsey's recommended diet
Braincare community member, Jessica Kahawaty, joins us this week to talk about her quarantine experience and how it affected her mental health.Kahawaty shares how she managed her mental health while quarantining in Sydney, Australia and how Heights supplements helped calm her mind and make it through 14 days of solitude. We discuss emotional regulation, wellness activities, and tips to stay mentally sharp during quarantine.We talk about:How Jessica managed quarantineHow quarantine affected Jessica’s mental healthHow Heights helped Jessica with her mental health and jet lagJessica’s emotional regulationsJessica’s first day out of quarantineTips to stay mentally sharp during quarantine
Pioneering self-compassion researcher, Kristin Neff returns to chat about her new book, Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive.Neff shares the difference between tender and fierce self-compassion and why we need both to manage mental health and well-being. We discuss women and the history of gender roles, when to use tender or fierce self-compassion, and how to gain freedom by using the practice.We talk about:What made Neff write the bookTender vs Fierce self-compassionThe self-compassion BreakGender and social topics exploredRelationships and freedomSelf-compassion takeaways
Dr Kristin Neff, Associate Professor of Educational Psychology at the University of Texas, is the pioneer of self-compassion research. Within Neff's 20 years of studying this Buddist psychology construct, Neff has created a scale that measures the practice and its effects on mental health and wellness.Today, Neff shares what self-compassion is, why people should incorporate it into their lives, and its challenges. We discuss self-compassion myths, gender roles, and how you can cultivate this skill to develop emotional resilience.We talk about:What made Neff get into studying self-compassionWhat is self-compassion3 main elements of self-compassionSelf-compassion mythsSelf-compassion and gender rolesSelf-compassion vs. self-esteem
Poppy Jamie, entrepreneur, podcast host, and creator of the app, Happy Not Perfect, returns to talk more about anxiety and mindfulness. Jamie knows mindfulness is important for good brain health, and creating an app to help others with anxiety helped her battle her own.Today, Jamie shares the reasons why she created the app, dives briefly into the duck syndrome, and explains the importance of mindfulness rituals. We discuss the effects of anxiety, breathwork, and at the end of the episode, Jamie walks us through a breathwork exercise.We talk about:Why Jamie launched the Happy Not Perfect appWhat is the Happy Not Perfect appMindfulness ritualsBreathworkDuck syndromeA breathwork exercise with Poppy Jamie
Poppy Jamie, entrepreneur, podcast host, and speaker in the mental wellbeing and mindfulness space, join us to talk about her new book, Happy Not Perfect: Upgrade Your Mind, Challenge Your Thoughts, and Free Yourself from Anxiety.Today, Jamie shares the reason behind her book, how to manage anxiety and methods on how to help your brain function without worldly stress getting in the way. We discuss the definition of addiction, the Flex Method, and the most incredible gift you can give yourself when it comes to brain health.We talk about:What prompted Jamie to write her bookThe Flex MethodAddictionThe Diffusion TechniqueThe most incredible gift to give yourselfHow Jamie takes care of her brain
Aubrey de Grey, the godfather of the longevity movement, returns to talk more about ending ageing. Facing the hurdles of ageing and society, de Grey is optimistic about its scientific progress and regulations.Today, de Grey shares the milestones and challenges the science community faces with ageing. We discuss the hard questions, administrative regulations, and societal viewpoints on longevity.We talk about:How we end ageingThe biggest challenges solving the longevity problemHardest questions science hasn't been able to answer yetThe damage repair paradigmCurrent ageing predictions in the science communityScientific milestones in ageing
Aubrey de Grey, the godfather of the longevity movement, has catered his research on how to put the breaks on ageing. Passionate about slowing the ageing process, the biomedical gerontologist and chief science officer co-founded the SENS Research Foundation to help fund research on living a longer life.Today, de Grey shares ways we can slow ageing. We discuss the definition of ageing, why we're living longer now than those who lived in the 19th century, and how nutrition plays a part in longevity.We talk about:What made de Grey want to study ageingThe definition of ageing and why we ageThe lifelong process and late-life processWays to extend our livesThe history of age longevity and medicineNutrition and age longevity
Sophie Medlin, expert dietician and Head of Nutritional Research at Heights, knows getting proper nutrition can promote a healthy brain.Today, Medlin shares how Omega-3s affect our brain health and what we can do to consume more of these essential fatty acids. We discuss what are Omega-3s, what can we eat to get the benefits of these good fats, how much we should be eating or supplementing, and how it affects the health and wellness of our brains.We talk about:Essential fatty acidsEPA, ALA, and DHAScience backed benefits of EPA and DHAFood sources of Omega-3sHow much should you be eating or supplementingOmega-3s and ADHATakeaways for Omega-3s
Sophie Medlin, Head of Nutritional Research at Heights and founder of City Dietitians, has decades of knowledge around all things nutrition. Today, Medlin focuses on the MIND Diet, a combination of diets that can reduce the risk of Alzheimer's, dementia and neurodegenerative conditions.Medlin shares what the MIND diet is, its pros and cons, and who it can help. We discuss how the MIND Diet is measured, DASH and Mediterranean diets, and its brain health benefits.We talk about:What is the MIND DietThe Mediterranean DietThe DASH DietHow the MIND Diet's success is measuredPros and cons of the MIND dietTakeaways for anyone looking to explore the MIND Diet
Scott Anderson, science journalist and author of The Pyschobiotic Revolution, knows that the bacteria in your gut can affect your brain and mood. Prebiotics and probiotics are important for gut health and can be consumed with the proper diet.Today, Anderson shares how we can get enough prebiotics and probiotics in our daily lives. We discuss the definitions of prebiotics and probiotics, are supplements worth it, how to add these bacteria to our diet and tracking gut health.We talk about:ProbioticsPrebioticsFood examples of prebiotics and probioticsProbiotic/prebiotic supplementsTracking your gutFoods we need to incorporate into our diets
Comments (9)

Dan Hunt

Very dissapointing. Instead of the natural ebb and flow of a conversation this is just disconnected, out of context soundbites interupted with bad generic music. What a waste of an amazing guest.

Jul 29th

Mostafa Hasanzadeh

۱۷ ۲۱۰۲۷۲۶۱۷ف۲قص۷۷۲۷ق۲۸۱خ۱۷ف۷فلخ۱۱۱۱۱۱۷۷ ۲۲ف۲۲۶۲۲ص۷ق۷۵ق۷۶۷۷۸ث۲۴ثلث ۸۳خثق۲۱۶۷۲۲صخث۶۷فقفثی۱ق۲۱خ۲ع۷۱۶۶۷۶

Apr 27th

Sarah Goss

I am a vegan of 10 + years and do take supplements and have done since being pregnant with my first child 9 years ago. However in my experience most vegans I know do take supplements but they also have the healthiest diets of all my friends and much healthier than my non vegan friends. My point is that I think supplements are a good idea for everyone these days, not just for vegans. I know several people who have been off work for months due to b12 deficiency and none of them were vegan.

Feb 1st

Katy Hutton-Attenborough

My favorite, feel-good and informative podcast ever! All the guests are amazing and Dan is the best narrator.

Jan 30th

Stu Cook

Any problem we face is nothing more than an opportunity to learn.

Dec 22nd

Vyncent Brett

This is great, colour colour fibre.... Any tips on how I can get tested for malnutrition, I don't think the test available on the NHS are adequate when it comes to diet

Dec 22nd

Vyncent Brett

Thank you, I found these first two episonds to be insightful and assuring, in a world that appears on the outside to either not care or know when those that need help relating to topics like these are in need of help....

Dec 21st

Lina Valencia Shaw

Excelente topic

Dec 11th

Glennis Samuelson

Too many ads, so I didn't listen to the podcast.

Dec 4th
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