What is that, first of all? And then also, you know, are we implementing this for patients? How do we even begin to implement it? Give us kind of the details around this dietary approach.

Sure.

So the MIND diet, M-I-N-D, Mediterranean Dash Intervention for Neurodegenerative Delay, it comes from a research study that was published at Rush University Chicago in 2015.

And since then, there has been a lot more research based on this pattern of eating.

Essentially, the MIND diet is a pattern of eating.

it encourages foods that were demonstrated to be beneficial for the brain.

So olive oil, berries, leafy greens, colorful vegetables, fatty fish, uh, nuts and seeds, um, beans and legumes, whole grains.

Is there any evidence for creatine and then any other supplements that you recommend or you think do have like actual promises in adding in?

So how could you guide us to have an effective doctor's appointment?

This could be its own hour.

Okay.

Okay.

Well, let's dip our toe.

Maybe you can come back if we need to do more.

I'm going to put it in a nutshell, but I just do want to say I am all about empowering women.

But what do we understand and what can we do to protect our brain health from things like Alzheimer's or dementia leading into middle age?

And so perhaps you can go a little bit into why these brain changes occur and why specifically in women and what we can do to reduce the risk of cognitive decline as we age.

Right, so that's such a big question.

I wish I had the answer, right? We don't really know what causes Alzheimer's disease in particular.

Some of the other dementias, vascular dementia, are maybe a little bit more, not completely clear-cut, but obviously our vascular health, our LDL cholesterol, our cardiovascular fitness is going to impact our risk of vascular dementia.

But when it comes to Alzheimer's disease, it is still a bit of a mystery.

And one... hypothesis, a very strong hypothesis, one that I can get behind, but it just isn't fully elucidated yet, is the estrogen hypothesis of why women maybe are more vulnerable, it seems, to Alzheimer's disease.

And this has to do with this decline in estrogen, progesterone during the menopause transition.

Could you expand a little bit on what type of training and why the exercise is actually helpful? Yeah.

Soy milk.

Soy milk.

Plant milks.

Exactly.

So again, that's why I was saying earlier, I don't like the term.

What I always try to do in my writing, even though it's a mouthful, is to say low nutrient density, high calorie, hyper-palatable food.

[laughs] What I like to say is, if the needle is moving on your metabolic health, if you're someone who is well-resourced but tends to consume a lot of ultra-processed foods, if the needle is starting to move, say you have high blood pressure or are overweight or obesity or Type 2 diabetes or even insulin resistance, or your LDL cholesterol is elevated, ApoB, let's try to keep it to less than 10% of total calories.

Mm-hmm.