July 22, 2025 • 28 mins
Your brain drives everything—your mood, relationships, creativity, and ability to navigate the world with clarity and purpose. Yet most of us take our cognitive health for granted until problems appear. Inspired by World Brain Day, this episode dives into what truly matters for maintaining a vibrant, functioning brain throughout your life, whether you're 30 or 70.
Harvard researchers have identified twelve essential habits that dramatically improve brain health, starting with regular movement and proper nutrition. When we increase our heart rate through exercise, we boost blood flow and cerebrospinal fluid movement, delivering nutrients and removing waste from brain tissues. Similarly, following a Mediterranean-style diet rich in whole foods creates the optimal environment for cognitive function while protecting against inflammation.
Perhaps most surprising is the role social connections play in preserving brain health. A remarkable Harvard study following nearly 800 participants for over 80 years found that meaningful relationships were the primary predictor of a long, healthy, happy life. The isolation many experienced during COVID lockdowns highlighted this reality—not having regular, meaningful human interactions significantly accelerates cognitive decline.
Modern threats to brain health include digital overload from constant device use, environmental toxins like heavy metals and microplastics, electromagnetic field exposure, and processed foods creating chronic inflammation. Fortunately, simple interventions like omega-3 fatty acids (particularly DHA), creatine supplementation, and emerging technologies like properly configured red light therapy have demonstrated promising results for reducing brain fog and improving cognitive clarity.
Don't wait for symptoms to appear before prioritizing your brain health. Start with just one new habit this week, whether it's a daily walk, omega-3 supplement, or digital sunset ritual. Your future self will thank you for the investment you make today in your most precious asset—your mind.
- Follow us on our social media on YouTube, Twitter, Facebook, Instagram, TikTok
- Check us out at FullLifeTampa.com
- Contact us at info@fulllifetampa.com
- Leave a review here
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Welcome back to living a full life.
I'm Dr Enrico Dolcecori, andthis week's episode is inspired
by World Brain Day, which justhappens to be July 22.
We're diving into what itreally means to take care of
your brain not just preventdisease, but to live fully,
think clearly and feel deeplyevery day, whether you're in
(00:22):
your 30s or your 70s.
Cognitive health is now workand the good news is small
changes add up in a big way.
So let's talk about brainhealth.
When we think about the brain,we think about pathology and the
things that can go wrong withthe brain, and dementia and
Alzheimer's is probably the onesthat get to the top of the list
(00:43):
is probably the ones that getto the top of the list, and for
good reason.
They affect 55 million peopleplus worldwide, according to the
World Health Organization.
So brain fog, memory loss,burnout and attention issues are
on the rise.
Post-covid specifically, we'reseeing a sharp incline in these
types of symptoms as thepost-COVID era has begun and is
(01:06):
in the thick of it since 2020.
And brain and nervous systemdisorders are now one of the
leading causes of disability onthe entire scale of disability.
So we need to talk about it, weneed to bring it to the
forefront.
And, of course, this podcast ishere to motivate and help you
and your family take the rightsteps in the right direction to
prevent these types of issueslong term.
(01:29):
Harvard came out with a coollittle thing that I read a few
days ago and that's whatinspired this podcast, and it
was like 12 things to help topbrain healthy habits you can do
on a daily and weekly basis tohelp your brain health, and I
thought it was great we don'treally think about these things.
I joke as a chiropractor to mypatients I'm like you know, if
you can see your spine in themirror, you take way better
(01:50):
health of your spine than you dolike you, like you do with your
teeth or your face or your skin, because you see it every
single day.
Same thing with smokers ifthere's a small window in their
chest and they can see theirlungs every day, they wouldn't
smoke for sure because you'd seeit.
But when we don't see it, likewhat's happening to our brain,
what's happening to our organson the inside, it's easy to take
(02:10):
them for granted.
So here's the top 10, harvarddid the top 12 things you can do
to help maintain a healthybrain lifestyle.
And number one on the list wasmove your body.
Exercise increases blood flowto everything in the body,
especially the brain.
Increasing that heart ratepumps more blood into the brain,
(02:32):
helping it pump more blood outof the brain, which brings
nutrition and waste products outmore efficiently, which is
absolutely fantastic.
There's a lot more to it thanjust the blood.
Exercising helps move cerebralspinal fluid great as well which
also flushes the nervous systemand keeps it clear as well.
So a lot of great things thathappen with exercise.
(02:52):
It's probably the most recordedphysiological data to brain
health as far as cognitivereflexes agility.
That happens with people whoregularly exercise and move
their body.
Their brains just work fasterand better.
So that's great.
That's a great one.
I don't think we're rockingyour world with that info today
(03:12):
as number one.
But number two is eat healthy,and I've done what.
Are we on to episode 200 yet?
I don't know how many episodeswe've done so far, but move your
body and eat healthy probablyshow up in 99% of all the
podcasts because they're thefoundation to all health.
So no matter what organ we pickto talk about, moving your body
(03:33):
and eating healthy play a hugerole in here, and again the
Mediterranean style diets showstrong links to memory and good
mood and we talked about dietsmany times and what the
Mediterranean diet is versusother diets.
The Mediterranean diet isanother way of saying whole food
diet, but you got to thinkabout that part of the world and
(03:53):
what they have there.
That might be a little bitdifferent Drier climate, great
growing seasons, so thevegetables are huge there and
the oils are really good there.
They use seed oil, they useolive oil, they use plant oils,
fresh, not processed.
These things are all in thediet with lower meat absorption
(04:15):
but high-protein diet becausethey eat a lot of lentils, beans
and they're getting theirprotein through the vegetarian
diet and then they supplementmeat on the side to help get
there.
So the Mediterranean diet fallsat the top where the whole diet
, whole food diet, goes to thetop as far as eating healthy for
brain health and overall health.
Number three sleep.
We have to sleep well.
(04:36):
Deep sleep clears toxins fromthe brain.
It's where we repair and healis through our sleep.
So poor sleep leads to poorhealing and over time that can
pile up and lead to brain fogand cognitive decline as far as
brain function goes.
Challenge your mind.
We've always talked about thislike new skills, puzzles,
(04:57):
languages, sudoku when it wasreally popular came out and said
how great it is for the brainand actually some studies showed
it to be a great little puzzleor game you can play that
activates different parts of thebrain as far as memory,
addition, math and differentparts of the brain's motor
skills and memory skills, whichis absolutely fantastic.
(05:19):
And little puzzles like that tohelp languages as well.
Learning a new language ortrying to learn a new language
or even a new sentence in a newlanguage can really light up
different parts of the brain,and that's the whole thing.
Think of your brain as likethis mansion this is how I got
through med school, rightThinking of like cartoons on
physiology in my mind.
So your brain's like thismansion.
(05:40):
It's got 25 rooms, 19 bathrooms, two lobbies, two elevators,
two pools in the back, like thishuge mansion, right.
And as we age, the nest startsto shrink.
You had five kids and thepeople start to leave.
And this mansion all the lightsin the room don't have to be on
all the time anymore and as weturn off the lights and we
(06:03):
forget about certain rooms, theydon't function the way they
used to.
They actually stop functioning.
And that's the same thing withour brain as we age and we stop
using different parts of ourbrain.
Maybe we were highly involvedin math and physics in college
and as those years disappearedafterwards and we got into some
other you know, accounting orhealth sciences or something
(06:23):
else in our life and we got awayfrom the mathematical brain and
we're more in the analyticalbrain, these things shift there
as well.
Maybe we were super active incollege.
We played a couple of sports,and now we don't do anything.
As life goes on, we turn offthe lights to the rooms and over
time they get dusty, they getspider webs and they don't work
like they used to.
Same thing with the brain wehave to use it or we lose it.
(06:47):
As far as challenge challengingthe brain, so doing a puzzle
every now and then is great.
Reading a hard copy not off ofa screen, but reading actual
paperback book or newspaper isgreat.
Just changing it from the brain, the textile, flipping the
pages and then listening topodcasts, audio versus visual,
different things like that thatlight up different parts of your
(07:09):
brain are absolutely great.
And exercise does that as well.
From cardiovascular to heavylifting, to everything in
between you light up differentparts of your brain as well.
Staying social Now I'm gladHarvard put this in the top 12,
because the isolation reallyaccelerates cognitive decline.
We've seen this over studiesover the last hundred years.
(07:30):
Harvard had another cool studythat I was reading a couple
weeks ago about following 796participants for 80 plus years
since 1936.
They started a study and theyfollowed men 796 men and every
year or two they would follow upwith them with a physical exam,
(07:50):
blood work and an inquiry, sothey would fill out a
questionnaire about how life'sgoing.
And up until now, just recently, 2025, they have 23 of them
left that are living into their90s and what they found is they
published a report saying youknow what were the factors to a
long, healthy, happy life?
(08:12):
And the last 23 participantsare answering very similar to
all the questions.
And guess what number one wasfor them?
Staying social, the people, thequality of people in their life,
not the amount, not thequantity.
Having those meaningfulrelationships was there.
So isolation in 2020 reallytaught us a lot, and World War
(08:32):
II created isolation.
Probably the Vietnam Warcreated isolation around the
world, but COVID for sure.
It forced us into our homes andthat isolation and for some of
us that didn't have familymembers and we lived alone, that
was probably a huge hit to thecognitive health.
So that was there too.
So social connections, qualitysocial connections, people who
(08:53):
you're looking forward tospending some time with, whether
it's 10 minutes for a coffee, acouple hours for dinner or just
hanging out meaningfulconnections with meaningful
people, and then, you know,isolation.
Significantly increasing andaccelerating cognitive decline
was a huge part of this.
I think this one is probablythe most relevant and documented
(09:16):
piece of cognitive health, ofshowing the decline and what
happened.
A lot of these people are notalive anymore In the Harvard
study.
One of them was John F Kennedy,the future president of the
United States.
He was in this study as welland he was participating in it.
So very interesting read thatwas.
That was cool.
Manage stress we have to manageit.
(09:38):
We don't have to just saythat's life, but when we get
overwhelmed, having the tools,the cognitive tools, to manage
stress, stress creates chroniccortisol which shrinks the
hippocampus area of the brain.
The hippocampus area of thebrain is a central relay center,
especially coordinating memory.
(10:00):
We see this with dementia,decline and Alzheimer's is the
hippocampus gets attacked, itshrinks and cortisol
unfortunately attacks that areamore.
It doesn't really attack it.
It affects that area more thanother parts of the brain.
So cortisol is a tough hormonein the body.
It's there for a reason to keepus on guard, to protect
ourselves.
(10:21):
But living our life like thelion is coming for us all the
time.
That chronic stress is just ahard way to live and it's hard
on the entire body.
So we have to have mechanismsto help manage stress.
This is where psychology, evenmaybe psychiatry, can come into
play, and mental healthcounseling to help give you and
build tools to help manage yourstress, if anything else.
(10:44):
So I'm a huge fan of that aswell.
It just has great positiveoutcomes.
It changes mood, gives youcontrol and naturally decreases
stress because you have thetools to adapt to it.
Saying you know whatever it is,what it is or it's in God's
hands, that's great faith-baseddefault to things.
(11:05):
But is it truly decreasing yourstress?
If it is, if it truly is, ifyou truly walk, like my pastor
does, down the street being likeGod's got this.
I'm jealous at how confident heis in that, which is absolutely
fantastic.
But for me sometimes it's juststress just overrides that and
it's not enough.
So having some tools of likegiving yourself a breather,
(11:27):
watching something comical tojust change your mood, turning
off the screens two hours beforebed and just giving yourself
dead time, whatever these thingsare to stress are huge or
really important.
So that was number six.
Number seven avoid smoking andlimit alcohol.
This is now a consensus acrossall scientific journals and
boards when it comes to thebrain, it just it doesn't,
(11:49):
doesn't do anything good for thebrain.
The slight things that we talkabout with alcohol that have
some positive effects on ourphysiology have nothing to do
with the brain.
That have some positive effectson our physiology have nothing
to do with the brain.
What they do with the, with theReversitol and the tannins from
red red wines, and these thingshave shown to have some
cardiovascular benefits forcirculation and blood
circulation.
Okay, let's not run away withthis and drink bottles of red
(12:12):
wine, but it has no benefit forthe brain, actually hurts the
brain.
So that's prettystraightforward.
Protect your head.
Concussions, believe it or not,increased dementia risk.
Concussions are direct traumasto the brain tissue.
So hitting your head bouncesthis brain tissue inside of the
skull, off of the walls of theskull and it can bounce back and
(12:33):
forth a couple times.
This can be car accidents,sports injuries, heading headers
in football, uh sorry, insoccer, um, direct hits,
punching, boxing, mma all thesethings that we do and take
direct blows to the head canlead permanent damage to the
brain and that's what leads uswith cognitive decline there as
(12:54):
well.
So protect your head.
So concussions properly,getting these assessed as
quickly as possible.
Your children playing sportsyou you're watching it looked
like a head on head hit in thefootball practice there and you
could hear those helmets smash.
Probably play that day or thenext day.
You want to be going to someonewho knows about concussions.
Not all primary care physiciansdo know about this.
(13:16):
I find more urgent care doctorsare much more aware with the
neuro testing immediately.
So going to an urgent care isnumber one.
Chiropractors that are neurobased, that know the full
prognosis there and the firstthing they do is take out the
pen light and they're pointingtheir fingers to get the eye
movement going.
They know a little bit aboutthat.
But having someone that youknow sports, sports
(13:38):
chiropractors, sports athletictherapists, sports physical
therapists they have a littlebit of a background in there and
they can diagnose it rightimmediately.
And if it is, there's somethings you can do immediately to
help heal that tissue as fastas possible.
The healing phase is within afew days of the concussion.
Afterwards we're left withdoing exercises to help
concussion symptoms to get back,to recalibrate the nervous
(14:02):
system and then long-termpost-concussion syndrome can
leave you with a lot of issues,which is no fun at all.
So concussions can't forgetabout the direct stresses.
Some are sports and are chosen,some are accidents.
We slip and fall, we slip onthe ice, we hit our head, we
walk into the garage, bump, hitourselves off the cupboard,
whatever it is.
(14:22):
We got to sometimes get thosethings checked, especially if
you feel any symptoms afterwards, and protect our head.
Wear your helmets when you rideyour bike.
Wear your helmets when you'reroller skating.
Wear your helmets when you'reon the scooter.
I think in my neighborhood Isee a lot of the kids wearing
their helmets, which is great,but there's a few that don't and
just I'm like oof, that's goingto be tough if you take a blow.
(14:43):
Monitor blood pressure and sugar.
So vascular health equals brainhealth.
We have to monitor our bloodpressure and our glucose and A1C
.
Those two have direct links tobrain health as well.
Blood pressure, not to beabsolutely blunt about this, but
a high blood pressure canincrease the risk of vessels
(15:05):
breaking inside of the craniumand around the brain, which can
be aneurysms, strokes andhemorrhages that's the word that
was escaping me there.
Any direct vascular injury tothe brain can lead to permanent
brain damage.
So that's why blood pressure isreally important to monitor as
(15:25):
well.
Protect your hearing.
Hearing loss is linked to brainshrinkage because once we lose
one of the major sensories ofour body, of the five senses,
shuts down an entire part of abrain.
I found that fascinatingbecause I forgot about that Same
thing with vision.
I mean, if we're losing ourvision, some of these things are
not controllable, but othersare controllable, like our
(15:46):
hearing, protecting our hearing.
Wearing the headphones toprotect from loud noises at
sporting events, at concerts,bringing the earplugs I know it
sounds counterintuitive.
I paid money to listen to thisband play music, but have you
been to one of these things Alot?
If you go to those a lot, oryou play or you work with heavy
machinery a lot bobcats,jackhammers, loud nail guns,
(16:10):
these types of things wearingthe earplugs is a great idea to
protect your hearing long-term,especially if it's part of your
career and not listening to your, you know, headphones on really
loud blasting the music in thecar and on the headphones
protect your hearing.
Nurture purpose and passion.
These last two are more thoughtprovoking For those who are the
(16:31):
top 10.
Now we got 11 and 12 from theHarvard study.
Nurture purpose and passion.
A sense of meaning boostscognitive resilience.
So nurture purpose and passion,that thing that lights you a
little bit.
You know, the thing that getsyou excited.
For some people it's golf, somepeople it's sports, some people
it's, uh, reading.
Some people it's art, somepeople it's photography, some
(16:51):
people it's painting.
The thing that just fuels you,that makes you happy when you
sit there, you're, you're happyto do the task.
And the task could take 30minutes.
It can be golf.
It could take four and a halfhours, it could take whatever it
is going for hikes, going forbikes, whatever it's going for a
swim.
That, that little passion.
Sometimes you watch people getall geared up and then they go
(17:12):
to the rock climbing center andthey rock climb and they do that
like twice a week or they I'mjust thinking of odd mountain
climbing ice.
There was like ice climbing outin canada when I was there
people climb waterfalls thatwere frozen.
I'm like, oh well, that's adeath sentence.
But they look, but theyabsolutely loved this.
The skiers, the snowboarders,the atv-ers, the, the bmxers,
(17:34):
the you know, they love the toysand you just see the passion
when they find someone else thatknows about the machines or
knows about the equipment andthey talk about it.
You just see them light up andI shake my head because I'm like
I'm not getting on thatsnowmobile, that's not me, but
they just loved it and theycould talk about the snowmobiles
and the treads and the motorsand all this stuff and they
(17:55):
absolutely loved it.
That's it.
Nurture your purpose and passion, whatever it is.
There's no judgment on it.
If you love snowmobiles, youlove snowmobiles.
If you love rock climbing, youlove rock climbing.
If you love golf, you love golf.
Paddleboarding, whatever it is,sitting down, doing puzzles,
playing games, whatever it maybe.
That lights that passion andpurpose.
We need that that keeps ourbrain lit.
(18:16):
And then keep learning.
I mean, it sounds obvious, butkeep learning.
Lifelong learning buildscognitive reserves.
Um, and learning doesn't haveto be academia, doesn't have to
be signing up for online coursesall the time into your 70s, uh,
but just learning reading.
Like you know, I I give myselfa hard time.
Like man, I don't learn like Iused to back in college.
No, I mean, I don't havefull-time learning certificate
(18:38):
to just keep learning but I doread health publications, health
journals, dive into the why,the what, how and when, and I
find that that's good enough tokeep me learning and moving
forward all the time, which Ilove to do as well.
So there is some motivation foryou guys.
On the top 12 things to keepbrain health Now.
Modern threats to brain health,let's.
(18:58):
There's three big things thatare going on right now that are
different probably in the last10, 12 years, and that's the
chronic digital overload.
Kids and people, even adults,are spending seven plus hours on
their device, on their cellphone, and this digital overload
is just fragmenting a wholebunch of our thought processes
(19:23):
as well and society as well.
Social skills are beingfragmented as well.
Toxins are heavier now thanever.
We got to talk about thesetoxins.
Heavy metals, pesticides andmicroplastics are everywhere.
Because of the way we live ourlives, the clothing we wear, the
way we wash it, put it in thedryer, those microplastics get
(19:45):
everywhere.
They get into our body.
Pesticides we got to reallyrinse our fruit and produce on
this, or pick organic ornon-sprayed things, because the
accumulation of pesticidesreally hurts.
Then if we eat like that and weapply pesticides around our
home now we're just surroundedwith these toxins all the time.
(20:05):
Now we're just surrounded withthese toxins all the time.
Glyphosate's going up the listas one of the most toxic
substances in our life right nowbecause of all the chronic
things it's being led to, as faras chronic fatigue syndrome,
hyperthyroid, hypothyroid issues.
It's attacking the endocrinesystems and heavy metals can
(20:25):
build up in the body as well.
So getting tested for theseevery five years or so, seeing
where your levels are, doingproper detoxes and pulling those
metals as much as possible outof the body, is absolutely
fantastic to do every few yearsto get this stuff out.
Emf exposure Some people stillthink this is a tin foil hat
thing, but the EMF exposure isnot as controversial as it was,
(20:48):
but it's connected to sleep andmental focus.
Too much of this Wi-Fi signal,emf from electronics can cause a
lot of issues, and processedfoods are just chronic
inflammation creators.
That's what they are, and if wehave these things on a daily
basis, we are going to continueto build chronic inflammation
(21:11):
all the time and we're stuck inan inflammatory state and that's
why our joints hurt and that'swhy we wake up stiff all the
time and that's what ends uphappening.
And you don't hear this in20-year-olds.
You hear this in40-plus-year-olds waking up
stiff and not being able to move.
It's because it's been 15, 20,25 years of you consistently
consuming processed foods andthat's it.
(21:34):
It's really that, because ifyou were eating an organic,
healthy lifestyle the whole time, I don't really see a lot of
stiff people and that's justinside source on those things.
So chronic digital overload,keep an eye on your toxins,
reduce EMF exposure and watchthe processed food intakes.
Now some supplements that we canadd Right now, right here on
(21:58):
this podcast, safe for almosteveryone, to just make sure
they're doing on a daily basisomega-3 fatty acids.
I'm surprised at how manypeople just don't focus on the
EPA and DHA omega-3s.
It's really important.
When we talk about the brain,believe it or not, dha is more
important.
So in our office we have DHAand EPA two-to-one ratios
depending on who we're giving itto.
So all kids get a high dose DHAbecause it's great for brain
(22:20):
development.
All adults get EPA focusedtwo-to-one or three-to-one ratio
, because it's great for all theanti-inflammatory properties in
there.
However, if you are focusing onyour brain health and you're
like, well, I have chronicfatigue or I have cognitive
decline or I have you know, Ifeel like I have a little bit of
memory loss or brain fog.
Well, omega-3 DHA, two to onemight be better for you.
(22:45):
It's not pediatric dose, it'sjust what we give.
Based to 1 might be better foryou.
It's not a pediatric dose, it'sjust what we give based on age.
It might be a better switch foryou for 6 to 12 months taking
that one and seeing how itaffects your cognitive reply.
That might be great.
Creatine Creatine is not justabout muscles and hydration.
It's great for memory andcognition.
(23:06):
It's been shown for years,decades on there about maybe it
has a better memory andcognition outcome than it does
muscle outcome, so that isabsolutely wonderful as well.
Magnesium L-theornate BacopaMinori is one of them, and
Lion's Mane, um all been shownto have some benefits there.
(23:27):
As you can see, I went throughthose ones fast.
The top two is your omega-3 andyour creatine.
Definitely look at those two Umand even optional devices that
you can use to help with yourbrain.
Red light therapy.
Um, it's come out fast andfurious in the last 10 years.
Red light, but it wascryotherapy for a little bit for
like muscle repair and injuryand it was a hot thing.
(23:50):
They were popping up everywhereand all of a sudden, like
overnight, it just flipped tored light therapy and now red
lights ever.
You get these pads on amazonand they're all crap, by the way
.
If you buy those little homehome pads, you get little to
minimal effect on them, justbecause, unless they're
expensive, because these diodesare expensive.
So if you get a pad that hasred light on it, make sure it's
(24:12):
just not a little light bulb,make sure you're getting the LED
, red light and the properwavelength.
But red light therapy we haveone of the top beds in the
country in our office because werun a medical office and the
biggest feedback I've beengetting, aside from like some
skin conditions, like psoriasis,people are saying their vertigo
(24:34):
, their dizziness and theircognition is better, they feel
less foggy and it's happeningwith the 50 plus crowd.
It's like almost like a sideeffect that I'm hearing all the
time.
Women are using it more thanmen, but I'm getting that
response from the women saying Ijust the brain fog feels, I
just feel so much clearer withafter red light and looking into
(24:54):
the studies, yes, it's one ofthose things that they've
actually starting to treatpeople with brain fog and
cognition decline and memoryloss with red light therapy and
following the outcomes.
The research isn't solid yetbecause they're following these
populations, but that is prettycool.
Muse headbands, brain trapdevices these little things are
(25:17):
all helped to help buildcognition, and the tech and the
future of cognitive health isthere.
There's a lot of things AIpowered apps that are coming out
, brain-computer interfaceexperiments, wearable devices
that focus on your HRV andstress levels, and digital detox
coaching that you just follow.
Programs for 10 days, 14 days,30 days are becoming a new
(25:39):
wellness niche that you can takea look at.
These things are safe becausethey're mainly about nutrition
and supplements that you cantake a look at.
These things are safe becausethey're mainly about nutrition
and supplements.
So the health of your braindrives everything your mood,
your relationships, creativity.
Don't wait for symptoms to showup.
Start nurturing your braintoday.
Pick one new habit to add thisweek and tell someone you love
(26:01):
to do the same thing.
If you love this, we're goingto have a little brain health
PDF checklist.
Just go to Full LifeChiropractic's social media
pages and you'll see thechecklist there.
You can get it there.
Or, if you follow us in any way, shape or form, email us at
info at fulllifetampacom andwe'll send you the little PDF
(26:21):
checklist and then you can havethat put it on the fridge.
Do that habit for what?
28 days?
We talked about this.
Then you don't need thechecklist anymore because it
becomes part of your habitsevery day where you check your
mental health each day, makesure you're taking the
supplements, making sure you'redoing the digital detox, and
every couple of years you'reasking for a vitamin panel to
see if you are deficient or ifyou have heavy metal buildup.
(26:43):
That's why having a functionalmed doctor certified in internal
medicine is great, because youcan have access to them.
You can email them after acouple of years and be like hey,
it's me again.
I was wondering if I could getsent for another heavy metal
test and they can send you andfor a couple hundred bucks you
get that test and you can seewhat's going on and if
something's high, you can helpdetox from that.
(27:04):
These are little things you cantake control of in keeping your
brain health at a priority inyour life.
Have a happy and healthy week.
Take care and stay well.
Welcome back to living a full life.
I'm Dr Enrico Dolcecori, andthis week's episode is inspired
by World Brain Day, which justhappens to be July 22.
We're diving into what itreally means to take care of
your brain not just preventdisease, but to live fully,
think clearly and feel deeplyevery day, whether you're in
(00:22):
your 30s or your 70s.
Cognitive health is now workand the good news is small
changes add up in a big way.
So let's talk about brainhealth.
When we think about the brain,we think about pathology and the
things that can go wrong withthe brain, and dementia and
Alzheimer's is probably the onesthat get to the top of the list
(00:43):
is probably the ones that getto the top of the list, and for
good reason.
They affect 55 million peopleplus worldwide, according to the
World Health Organization.
So brain fog, memory loss,burnout and attention issues are
on the rise.
Post-covid specifically, we'reseeing a sharp incline in these
types of symptoms as thepost-COVID era has begun and is
(01:06):
in the thick of it since 2020.
And brain and nervous systemdisorders are now one of the
leading causes of disability onthe entire scale of disability.
So we need to talk about it, weneed to bring it to the
forefront.
And, of course, this podcast ishere to motivate and help you
and your family take the rightsteps in the right direction to
prevent these types of issueslong term.
(01:29):
Harvard came out with a coollittle thing that I read a few
days ago and that's whatinspired this podcast, and it
was like 12 things to help topbrain healthy habits you can do
on a daily and weekly basis tohelp your brain health, and I
thought it was great we don'treally think about these things.
I joke as a chiropractor to mypatients I'm like you know, if
you can see your spine in themirror, you take way better
(01:50):
health of your spine than you dolike you, like you do with your
teeth or your face or your skin, because you see it every
single day.
Same thing with smokers ifthere's a small window in their
chest and they can see theirlungs every day, they wouldn't
smoke for sure because you'd seeit.
But when we don't see it, likewhat's happening to our brain,
what's happening to our organson the inside, it's easy to take
(02:10):
them for granted.
So here's the top 10, harvarddid the top 12 things you can do
to help maintain a healthybrain lifestyle.
And number one on the list wasmove your body.
Exercise increases blood flowto everything in the body,
especially the brain.
Increasing that heart ratepumps more blood into the brain,
(02:32):
helping it pump more blood outof the brain, which brings
nutrition and waste products outmore efficiently, which is
absolutely fantastic.
There's a lot more to it thanjust the blood.
Exercising helps move cerebralspinal fluid great as well which
also flushes the nervous systemand keeps it clear as well.
So a lot of great things thathappen with exercise.
(02:52):
It's probably the most recordedphysiological data to brain
health as far as cognitivereflexes agility.
That happens with people whoregularly exercise and move
their body.
Their brains just work fasterand better.
So that's great.
That's a great one.
I don't think we're rockingyour world with that info today
(03:12):
as number one.
But number two is eat healthy,and I've done what.
Are we on to episode 200 yet?
I don't know how many episodeswe've done so far, but move your
body and eat healthy probablyshow up in 99% of all the
podcasts because they're thefoundation to all health.
So no matter what organ we pickto talk about, moving your body
(03:33):
and eating healthy play a hugerole in here, and again the
Mediterranean style diets showstrong links to memory and good
mood and we talked about dietsmany times and what the
Mediterranean diet is versusother diets.
The Mediterranean diet isanother way of saying whole food
diet, but you got to thinkabout that part of the world and
(03:53):
what they have there.
That might be a little bitdifferent Drier climate, great
growing seasons, so thevegetables are huge there and
the oils are really good there.
They use seed oil, they useolive oil, they use plant oils,
fresh, not processed.
These things are all in thediet with lower meat absorption
(04:15):
but high-protein diet becausethey eat a lot of lentils, beans
and they're getting theirprotein through the vegetarian
diet and then they supplementmeat on the side to help get
there.
So the Mediterranean diet fallsat the top where the whole diet
, whole food diet, goes to thetop as far as eating healthy for
brain health and overall health.
Number three sleep.
We have to sleep well.
(04:36):
Deep sleep clears toxins fromthe brain.
It's where we repair and healis through our sleep.
So poor sleep leads to poorhealing and over time that can
pile up and lead to brain fogand cognitive decline as far as
brain function goes.
Challenge your mind.
We've always talked about thislike new skills, puzzles,
(04:57):
languages, sudoku when it wasreally popular came out and said
how great it is for the brainand actually some studies showed
it to be a great little puzzleor game you can play that
activates different parts of thebrain as far as memory,
addition, math and differentparts of the brain's motor
skills and memory skills, whichis absolutely fantastic.
(05:19):
And little puzzles like that tohelp languages as well.
Learning a new language ortrying to learn a new language
or even a new sentence in a newlanguage can really light up
different parts of the brain,and that's the whole thing.
Think of your brain as likethis mansion this is how I got
through med school, rightThinking of like cartoons on
physiology in my mind.
So your brain's like thismansion.
(05:40):
It's got 25 rooms, 19 bathrooms, two lobbies, two elevators,
two pools in the back, like thishuge mansion, right.
And as we age, the nest startsto shrink.
You had five kids and thepeople start to leave.
And this mansion all the lightsin the room don't have to be on
all the time anymore and as weturn off the lights and we
(06:03):
forget about certain rooms, theydon't function the way they
used to.
They actually stop functioning.
And that's the same thing withour brain as we age and we stop
using different parts of ourbrain.
Maybe we were highly involvedin math and physics in college
and as those years disappearedafterwards and we got into some
other you know, accounting orhealth sciences or something
(06:23):
else in our life and we got awayfrom the mathematical brain and
we're more in the analyticalbrain, these things shift there
as well.
Maybe we were super active incollege.
We played a couple of sports,and now we don't do anything.
As life goes on, we turn offthe lights to the rooms and over
time they get dusty, they getspider webs and they don't work
like they used to.
Same thing with the brain wehave to use it or we lose it.
(06:47):
As far as challenge challengingthe brain, so doing a puzzle
every now and then is great.
Reading a hard copy not off ofa screen, but reading actual
paperback book or newspaper isgreat.
Just changing it from the brain, the textile, flipping the
pages and then listening topodcasts, audio versus visual,
different things like that thatlight up different parts of your
(07:09):
brain are absolutely great.
And exercise does that as well.
From cardiovascular to heavylifting, to everything in
between you light up differentparts of your brain as well.
Staying social Now I'm gladHarvard put this in the top 12,
because the isolation reallyaccelerates cognitive decline.
We've seen this over studiesover the last hundred years.
(07:30):
Harvard had another cool studythat I was reading a couple
weeks ago about following 796participants for 80 plus years
since 1936.
They started a study and theyfollowed men 796 men and every
year or two they would follow upwith them with a physical exam,
(07:50):
blood work and an inquiry, sothey would fill out a
questionnaire about how life'sgoing.
And up until now, just recently, 2025, they have 23 of them
left that are living into their90s and what they found is they
published a report saying youknow what were the factors to a
long, healthy, happy life?
(08:12):
And the last 23 participantsare answering very similar to
all the questions.
And guess what number one wasfor them?
Staying social, the people, thequality of people in their life,
not the amount, not thequantity.
Having those meaningfulrelationships was there.
So isolation in 2020 reallytaught us a lot, and World War
(08:32):
II created isolation.
Probably the Vietnam Warcreated isolation around the
world, but COVID for sure.
It forced us into our homes andthat isolation and for some of
us that didn't have familymembers and we lived alone, that
was probably a huge hit to thecognitive health.
So that was there too.
So social connections, qualitysocial connections, people who
(08:53):
you're looking forward tospending some time with, whether
it's 10 minutes for a coffee, acouple hours for dinner or just
hanging out meaningfulconnections with meaningful
people, and then, you know,isolation.
Significantly increasing andaccelerating cognitive decline
was a huge part of this.
I think this one is probablythe most relevant and documented
(09:16):
piece of cognitive health, ofshowing the decline and what
happened.
A lot of these people are notalive anymore In the Harvard
study.
One of them was John F Kennedy,the future president of the
United States.
He was in this study as welland he was participating in it.
So very interesting read thatwas.
That was cool.
Manage stress we have to manageit.
(09:38):
We don't have to just saythat's life, but when we get
overwhelmed, having the tools,the cognitive tools, to manage
stress, stress creates chroniccortisol which shrinks the
hippocampus area of the brain.
The hippocampus area of thebrain is a central relay center,
especially coordinating memory.
(10:00):
We see this with dementia,decline and Alzheimer's is the
hippocampus gets attacked, itshrinks and cortisol
unfortunately attacks that areamore.
It doesn't really attack it.
It affects that area more thanother parts of the brain.
So cortisol is a tough hormonein the body.
It's there for a reason to keepus on guard, to protect
ourselves.
(10:21):
But living our life like thelion is coming for us all the
time.
That chronic stress is just ahard way to live and it's hard
on the entire body.
So we have to have mechanismsto help manage stress.
This is where psychology, evenmaybe psychiatry, can come into
play, and mental healthcounseling to help give you and
build tools to help manage yourstress, if anything else.
(10:44):
So I'm a huge fan of that aswell.
It just has great positiveoutcomes.
It changes mood, gives youcontrol and naturally decreases
stress because you have thetools to adapt to it.
Saying you know whatever it is,what it is or it's in God's
hands, that's great faith-baseddefault to things.
(11:05):
But is it truly decreasing yourstress?
If it is, if it truly is, ifyou truly walk, like my pastor
does, down the street being likeGod's got this.
I'm jealous at how confident heis in that, which is absolutely
fantastic.
But for me sometimes it's juststress just overrides that and
it's not enough.
So having some tools of likegiving yourself a breather,
(11:27):
watching something comical tojust change your mood, turning
off the screens two hours beforebed and just giving yourself
dead time, whatever these thingsare to stress are huge or
really important.
So that was number six.
Number seven avoid smoking andlimit alcohol.
This is now a consensus acrossall scientific journals and
boards when it comes to thebrain, it just it doesn't,
(11:49):
doesn't do anything good for thebrain.
The slight things that we talkabout with alcohol that have
some positive effects on ourphysiology have nothing to do
with the brain.
That have some positive effectson our physiology have nothing
to do with the brain.
What they do with the, with theReversitol and the tannins from
red red wines, and these thingshave shown to have some
cardiovascular benefits forcirculation and blood
circulation.
Okay, let's not run away withthis and drink bottles of red
(12:12):
wine, but it has no benefit forthe brain, actually hurts the
brain.
So that's prettystraightforward.
Protect your head.
Concussions, believe it or not,increased dementia risk.
Concussions are direct traumasto the brain tissue.
So hitting your head bouncesthis brain tissue inside of the
skull, off of the walls of theskull and it can bounce back and
(12:33):
forth a couple times.
This can be car accidents,sports injuries, heading headers
in football, uh sorry, insoccer, um, direct hits,
punching, boxing, mma all thesethings that we do and take
direct blows to the head canlead permanent damage to the
brain and that's what leads uswith cognitive decline there as
(12:54):
well.
So protect your head.
So concussions properly,getting these assessed as
quickly as possible.
Your children playing sportsyou you're watching it looked
like a head on head hit in thefootball practice there and you
could hear those helmets smash.
Probably play that day or thenext day.
You want to be going to someonewho knows about concussions.
Not all primary care physiciansdo know about this.
(13:16):
I find more urgent care doctorsare much more aware with the
neuro testing immediately.
So going to an urgent care isnumber one.
Chiropractors that are neurobased, that know the full
prognosis there and the firstthing they do is take out the
pen light and they're pointingtheir fingers to get the eye
movement going.
They know a little bit aboutthat.
But having someone that youknow sports, sports
(13:38):
chiropractors, sports athletictherapists, sports physical
therapists they have a littlebit of a background in there and
they can diagnose it rightimmediately.
And if it is, there's somethings you can do immediately to
help heal that tissue as fastas possible.
The healing phase is within afew days of the concussion.
Afterwards we're left withdoing exercises to help
concussion symptoms to get back,to recalibrate the nervous
(14:02):
system and then long-termpost-concussion syndrome can
leave you with a lot of issues,which is no fun at all.
So concussions can't forgetabout the direct stresses.
Some are sports and are chosen,some are accidents.
We slip and fall, we slip onthe ice, we hit our head, we
walk into the garage, bump, hitourselves off the cupboard,
whatever it is.
(14:22):
We got to sometimes get thosethings checked, especially if
you feel any symptoms afterwards, and protect our head.
Wear your helmets when you rideyour bike.
Wear your helmets when you'reroller skating.
Wear your helmets when you'reon the scooter.
I think in my neighborhood Isee a lot of the kids wearing
their helmets, which is great,but there's a few that don't and
just I'm like oof, that's goingto be tough if you take a blow.
(14:43):
Monitor blood pressure and sugar.
So vascular health equals brainhealth.
We have to monitor our bloodpressure and our glucose and A1C
.
Those two have direct links tobrain health as well.
Blood pressure, not to beabsolutely blunt about this, but
a high blood pressure canincrease the risk of vessels
(15:05):
breaking inside of the craniumand around the brain, which can
be aneurysms, strokes andhemorrhages that's the word that
was escaping me there.
Any direct vascular injury tothe brain can lead to permanent
brain damage.
So that's why blood pressure isreally important to monitor as
(15:25):
well.
Protect your hearing.
Hearing loss is linked to brainshrinkage because once we lose
one of the major sensories ofour body, of the five senses,
shuts down an entire part of abrain.
I found that fascinatingbecause I forgot about that Same
thing with vision.
I mean, if we're losing ourvision, some of these things are
not controllable, but othersare controllable, like our
(15:46):
hearing, protecting our hearing.
Wearing the headphones toprotect from loud noises at
sporting events, at concerts,bringing the earplugs I know it
sounds counterintuitive.
I paid money to listen to thisband play music, but have you
been to one of these things Alot?
If you go to those a lot, oryou play or you work with heavy
machinery a lot bobcats,jackhammers, loud nail guns,
(16:10):
these types of things wearingthe earplugs is a great idea to
protect your hearing long-term,especially if it's part of your
career and not listening to your, you know, headphones on really
loud blasting the music in thecar and on the headphones
protect your hearing.
Nurture purpose and passion.
These last two are more thoughtprovoking For those who are the
(16:31):
top 10.
Now we got 11 and 12 from theHarvard study.
Nurture purpose and passion.
A sense of meaning boostscognitive resilience.
So nurture purpose and passion,that thing that lights you a
little bit.
You know, the thing that getsyou excited.
For some people it's golf, somepeople it's sports, some people
it's, uh, reading.
Some people it's art, somepeople it's photography, some
(16:51):
people it's painting.
The thing that just fuels you,that makes you happy when you
sit there, you're, you're happyto do the task.
And the task could take 30minutes.
It can be golf.
It could take four and a halfhours, it could take whatever it
is going for hikes, going forbikes, whatever it's going for a
swim.
That, that little passion.
Sometimes you watch people getall geared up and then they go
(17:12):
to the rock climbing center andthey rock climb and they do that
like twice a week or they I'mjust thinking of odd mountain
climbing ice.
There was like ice climbing outin canada when I was there
people climb waterfalls thatwere frozen.
I'm like, oh well, that's adeath sentence.
But they look, but theyabsolutely loved this.
The skiers, the snowboarders,the atv-ers, the, the bmxers,
(17:34):
the you know, they love the toysand you just see the passion
when they find someone else thatknows about the machines or
knows about the equipment andthey talk about it.
You just see them light up andI shake my head because I'm like
I'm not getting on thatsnowmobile, that's not me, but
they just loved it and theycould talk about the snowmobiles
and the treads and the motorsand all this stuff and they
(17:55):
absolutely loved it.
That's it.
Nurture your purpose and passion, whatever it is.
There's no judgment on it.
If you love snowmobiles, youlove snowmobiles.
If you love rock climbing, youlove rock climbing.
If you love golf, you love golf.
Paddleboarding, whatever it is,sitting down, doing puzzles,
playing games, whatever it maybe.
That lights that passion andpurpose.
We need that that keeps ourbrain lit.
(18:16):
And then keep learning.
I mean, it sounds obvious, butkeep learning.
Lifelong learning buildscognitive reserves.
Um, and learning doesn't haveto be academia, doesn't have to
be signing up for online coursesall the time into your 70s, uh,
but just learning reading.
Like you know, I I give myselfa hard time.
Like man, I don't learn like Iused to back in college.
No, I mean, I don't havefull-time learning certificate
(18:38):
to just keep learning but I doread health publications, health
journals, dive into the why,the what, how and when, and I
find that that's good enough tokeep me learning and moving
forward all the time, which Ilove to do as well.
So there is some motivation foryou guys.
On the top 12 things to keepbrain health Now.
Modern threats to brain health,let's.
(18:58):
There's three big things thatare going on right now that are
different probably in the last10, 12 years, and that's the
chronic digital overload.
Kids and people, even adults,are spending seven plus hours on
their device, on their cellphone, and this digital overload
is just fragmenting a wholebunch of our thought processes
(19:23):
as well and society as well.
Social skills are beingfragmented as well.
Toxins are heavier now thanever.
We got to talk about thesetoxins.
Heavy metals, pesticides andmicroplastics are everywhere.
Because of the way we live ourlives, the clothing we wear, the
way we wash it, put it in thedryer, those microplastics get
(19:45):
everywhere.
They get into our body.
Pesticides we got to reallyrinse our fruit and produce on
this, or pick organic ornon-sprayed things, because the
accumulation of pesticidesreally hurts.
Then if we eat like that and weapply pesticides around our
home now we're just surroundedwith these toxins all the time.
(20:05):
Now we're just surrounded withthese toxins all the time.
Glyphosate's going up the listas one of the most toxic
substances in our life right nowbecause of all the chronic
things it's being led to, as faras chronic fatigue syndrome,
hyperthyroid, hypothyroid issues.
It's attacking the endocrinesystems and heavy metals can
(20:25):
build up in the body as well.
So getting tested for theseevery five years or so, seeing
where your levels are, doingproper detoxes and pulling those
metals as much as possible outof the body, is absolutely
fantastic to do every few yearsto get this stuff out.
Emf exposure Some people stillthink this is a tin foil hat
thing, but the EMF exposure isnot as controversial as it was,
(20:48):
but it's connected to sleep andmental focus.
Too much of this Wi-Fi signal,emf from electronics can cause a
lot of issues, and processedfoods are just chronic
inflammation creators.
That's what they are, and if wehave these things on a daily
basis, we are going to continueto build chronic inflammation
(21:11):
all the time and we're stuck inan inflammatory state and that's
why our joints hurt and that'swhy we wake up stiff all the
time and that's what ends uphappening.
And you don't hear this in20-year-olds.
You hear this in40-plus-year-olds waking up
stiff and not being able to move.
It's because it's been 15, 20,25 years of you consistently
consuming processed foods andthat's it.
(21:34):
It's really that, because ifyou were eating an organic,
healthy lifestyle the whole time, I don't really see a lot of
stiff people and that's justinside source on those things.
So chronic digital overload,keep an eye on your toxins,
reduce EMF exposure and watchthe processed food intakes.
Now some supplements that we canadd Right now, right here on
(21:58):
this podcast, safe for almosteveryone, to just make sure
they're doing on a daily basisomega-3 fatty acids.
I'm surprised at how manypeople just don't focus on the
EPA and DHA omega-3s.
It's really important.
When we talk about the brain,believe it or not, dha is more
important.
So in our office we have DHAand EPA two-to-one ratios
depending on who we're giving itto.
So all kids get a high dose DHAbecause it's great for brain
(22:20):
development.
All adults get EPA focusedtwo-to-one or three-to-one ratio
, because it's great for all theanti-inflammatory properties in
there.
However, if you are focusing onyour brain health and you're
like, well, I have chronicfatigue or I have cognitive
decline or I have you know, Ifeel like I have a little bit of
memory loss or brain fog.
Well, omega-3 DHA, two to onemight be better for you.
(22:45):
It's not pediatric dose, it'sjust what we give.
Based to 1 might be better foryou.
It's not a pediatric dose, it'sjust what we give based on age.
It might be a better switch foryou for 6 to 12 months taking
that one and seeing how itaffects your cognitive reply.
That might be great.
Creatine Creatine is not justabout muscles and hydration.
It's great for memory andcognition.
(23:06):
It's been shown for years,decades on there about maybe it
has a better memory andcognition outcome than it does
muscle outcome, so that isabsolutely wonderful as well.
Magnesium L-theornate BacopaMinori is one of them, and
Lion's Mane, um all been shownto have some benefits there.
(23:27):
As you can see, I went throughthose ones fast.
The top two is your omega-3 andyour creatine.
Definitely look at those two Umand even optional devices that
you can use to help with yourbrain.
Red light therapy.
Um, it's come out fast andfurious in the last 10 years.
Red light, but it wascryotherapy for a little bit for
like muscle repair and injuryand it was a hot thing.
(23:50):
They were popping up everywhereand all of a sudden, like
overnight, it just flipped tored light therapy and now red
lights ever.
You get these pads on amazonand they're all crap, by the way
.
If you buy those little homehome pads, you get little to
minimal effect on them, justbecause, unless they're
expensive, because these diodesare expensive.
So if you get a pad that hasred light on it, make sure it's
(24:12):
just not a little light bulb,make sure you're getting the LED
, red light and the properwavelength.
But red light therapy we haveone of the top beds in the
country in our office because werun a medical office and the
biggest feedback I've beengetting, aside from like some
skin conditions, like psoriasis,people are saying their vertigo
(24:34):
, their dizziness and theircognition is better, they feel
less foggy and it's happeningwith the 50 plus crowd.
It's like almost like a sideeffect that I'm hearing all the
time.
Women are using it more thanmen, but I'm getting that
response from the women saying Ijust the brain fog feels, I
just feel so much clearer withafter red light and looking into
(24:54):
the studies, yes, it's one ofthose things that they've
actually starting to treatpeople with brain fog and
cognition decline and memoryloss with red light therapy and
following the outcomes.
The research isn't solid yetbecause they're following these
populations, but that is prettycool.
Muse headbands, brain trapdevices these little things are
(25:17):
all helped to help buildcognition, and the tech and the
future of cognitive health isthere.
There's a lot of things AIpowered apps that are coming out
, brain-computer interfaceexperiments, wearable devices
that focus on your HRV andstress levels, and digital detox
coaching that you just follow.
Programs for 10 days, 14 days,30 days are becoming a new
(25:39):
wellness niche that you can takea look at.
These things are safe becausethey're mainly about nutrition
and supplements that you cantake a look at.
These things are safe becausethey're mainly about nutrition
and supplements.
So the health of your braindrives everything your mood,
your relationships, creativity.
Don't wait for symptoms to showup.
Start nurturing your braintoday.
Pick one new habit to add thisweek and tell someone you love
(26:01):
to do the same thing.
If you love this, we're goingto have a little brain health
PDF checklist.
Just go to Full LifeChiropractic's social media
pages and you'll see thechecklist there.
You can get it there.
Or, if you follow us in any way, shape or form, email us at
info at fulllifetampacom andwe'll send you the little PDF
(26:21):
checklist and then you can havethat put it on the fridge.
Do that habit for what?
28 days?
We talked about this.
Then you don't need thechecklist anymore because it
becomes part of your habitsevery day where you check your
mental health each day, makesure you're taking the
supplements, making sure you'redoing the digital detox, and
every couple of years you'reasking for a vitamin panel to
see if you are deficient or ifyou have heavy metal buildup.
(26:43):
That's why having a functionalmed doctor certified in internal
medicine is great, because youcan have access to them.
You can email them after acouple of years and be like hey,
it's me again.
I was wondering if I could getsent for another heavy metal
test and they can send you andfor a couple hundred bucks you
get that test and you can seewhat's going on and if
something's high, you can helpdetox from that.
(27:04):
These are little things you cantake control of in keeping your
brain health at a priority inyour life.
Have a happy and healthy week.
Take care and stay well.
Popular Podcasts
Fudd Around And Find Out
UConn basketball star Azzi Fudd brings her championship swag to iHeart Women’s Sports with Fudd Around and Find Out, a weekly podcast that takes fans along for the ride as Azzi spends her final year of college trying to reclaim the National Championship and prepare to be a first round WNBA draft pick. Ever wonder what it’s like to be a world-class athlete in the public spotlight while still managing schoolwork, friendships and family time? It’s time to Fudd Around and Find Out!
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
The Breakfast Club
The World's Most Dangerous Morning Show, The Breakfast Club, With DJ Envy, Jess Hilarious, And Charlamagne Tha God!