Hey. Well, hello. Hello, guys. You're listening to beauty bites with Dr Kay secrets of a plastic surgeon today on the podcast, you're going to be fascinated by the human brain and Dr Kay Linker. Dr Kay linker is a neuroscientist. She's an aging researcher and the founder of alien it's the first longevity focused supplement brand created specifically for women. She has a PhD in neuroscience and a deep expertise in longevity science. So we're going to dive deep into women's health, but also men, to understand how the brain ages. What kind of things can we do proactively and preemptively to improve memory and aging changes of the brain? There's lifestyle, there's biology, there's evidence based protocols you can actually do. So hope you take notes. Welcome to the podcast. Thank you. I'm so excited to be here, of course. So tell me a little bit about your background and what made you get into neuroscience. Yeah, so I was in neuroscience for pretty early on. I did my undergrad in neuroscience, PhD in neuroscience, and then postdoc in neuroscience. I kind of was all over the place before that, but once I found neuroscience, I was convinced that this was the coolest field to study. Amazing. Well, I know that you believe very much in preventing brain aging changes, but just so the audience knows, can you take us through what happens to the aging brain like in terms of how it changes? So there's a lot of changes. I think what people would be surprised to find is that actually the cells that change the most as we age are not actually our neurons. It's the cells around them that support them, astrocytes, microglia, these are sort of the immune cells of the brain as well as endothelial cells, which are the barrier between your brain and your blood. Those cells change the most and end up causing neurons to change and have different functionality. In terms of protein buildup, you can have both in healthy aging, but also in things like Alzheimer's and Parkinson's. There's kind of too many changes to say, all in one go. But the big message is that it's not necessarily the neurons themselves, it's the ones around them, supporting them, that cause a lot of the damage that we think of when we think of aging. Well, these are the cells that give nourishment to the brain and blood flow and circulation and all the things that the neurons need, right? Yeah, and they can control synapse length and the ability for a neuron to have, you know, an effective synapse. So they do control nutrients as well, but they really have a pivotal role in our brain that we honestly haven't appreciated for years and years, and it's really the past 510, years that we're appreciating them. Why do you think there's such a, you know, increasing prevalence of neurodegenerative disease? Is it just because people are living longer that we're seeing more Alzheimer's and Parkinson's and these kind of problems. Or is it actually, I know, obviously we don't know the exact cause of these things, but what do we speculate? Yeah, people are definitely living longer, so you're going to have more of these diseases popping up, but especially with Parkinson's, we know that pollution plays a massive role. There have been multiple studies showing people that live around golf courses have anywhere from two to five to 10x likelihood of developing Parkinson's, especially in men. And Parkinson's is the fastest growing neurodegenerative disease, especially in men. And so there are environmental factors that are impacting the increase in these neurodegenerative disorders. Is that from the pesticides and sprays that go on the fancy lawns of these golf clubs. It is, yeah, and what's cool about those studies is a lot of those people are wealthier. If you live near a golf course, you're most likely wealthier. Wealthier people have better health outcomes. But we're still seeing this phenomenon, which really indicates it's a strong impact on Parkinson's disease, a strong association, interesting and in terms of like, the aging brain on MRI, what do we see that like, if anyone's ever had a brain scan or an MRI scan and they've checked it like 10 years later, what are they likely to see? Like, shrinkage of the brain, like an fMRI or a traditional both. Okay, so shrinkage of the brain to appear in MRI, you're really going to have to have a lot of damage. You'll see that in meth addicts or in Alzheimer's or in really a lot of neurodegeneration going on. You may see small changes in ventricle sizes increasing, but a lot of the changes that are impacting you are under the hood. It's not necessarily structural. They're going to pick up on an FMR or on a regular MRI. And fMRI, as you know, detects function through glucose uptake. So how much energy are these cells taking up? We assume when they're taking up more energy, they're more active. Those types of changes, you see less activation. In some cortical regions, sometimes for certain patients, you'll see more cortical activation to make up for lower activation in other regions. It's very bio individual. I got it. I noticed that a lot of our patients in their 40s to 60s, and now I think even younger, are starting to get these brain fog symptoms where they feel like they have memory loss or they just don't retain information. Do you think that's because the world is throwing this information so fast, like we get so bombarded with messaging, messaging, messaging all day, that the brain can't hold it? Or is it truly the brain fog is happening because our estrogen is depleting. So brain fog is a symptom that can have many different causes, right? It's also a symptom that people describe differently. So in terms of the onslaught of information, there's no doubt that having more and more information, especially with social media, increases the likelihood of ADHD. So if you spend two to three hours a day on social media, your attention span can be reduced anywhere from 20 to 30% and I think a lot of people spend that amount of time on social media or more. Yeah, that's so scary to think, but it is changing how I think our brains start to learn, and the evolution of how you communicate with people, it's all changing to need to have short messaging, short fast messaging. I've noticed it in myself where I'll, you know, change the way I'm saying something to be, you know, half as long, but cut out details that I originally would include because it supports a narrative or it supports the point I'm making. And now everything's so fast you just have to get the message out there. And I've watched my attention span go down, and now I have blockers on my social media because I don't want that, and I try to Yeah, not Yeah, it's too easy to get caught in the scroll. Talk a little bit about maybe the dopamine rush that your brain feels when it sees social media, and how can we control that? Yeah. So the interesting about social media is that it's kind of similar to a slot machine, which there's been a lot of neuroscience on random reward and dopamine, and you can actually use this to your advantage if you want to create habits you like. So when you don't know if the reward is coming, you get a much larger dopamine spike where the reward actually arrives, versus, you know, the reward is coming. So in scroll situation, you're like, maybe the next video is good, maybe the next video is good. And so that random effect really increases the level of dopamine that you have when you get the good video. And when we're training animals in the lab, what we do is we randomize the reward so they build a habit faster. So that's why it's so easy to build the habit of just scrolling on your phone. But you can use this for habits that you want. So let's say you want to go to the gym, or you want to read every night. You could roll the dice, and if it reaches a seven or something or three, when it hits that number, you give yourself a reward. You can randomize rewards for behaviors that you like to train yourself, like your ticks off and Instagram and all these things try to train you to funny. Wait, so every night, before I get a bit, I'm gonna roll the dice, and then, if I like a seven, it means I get to read, and then I even get a reward with reading. Like, okay, yeah, well, for some people, reading is not the reward for some people, but reading for me is a reward too. But, yeah, that's so fun to try that, see if I can condition my brain to do some of the things it doesn't like to do. Yeah, yeah. It works for me. For I hate checking emails, so I will force myself to, you know, go through my emails, but I'll get a reward if the dice fits a two. What's the reward? It depends. Sometimes it's a smoothie, sometimes it's a matcha, a match is a good reward. Talk a little bit about the longevity gap for women, and what does that mean to you? Because a lot of the research that's out there is sort of male focused, or not, it's not really sex specific. Do we need to be sex specific when we talk about changes in the women, woman's brain versus the man's brain, yeah. So identity in general, yeah. So across disciplines and research, women are behind. We weren't really studied until, you know, 1015, years ago, and we're just catching up on all aspects of biology and neuroscience, and then I think also specifically in longevity, both in terms of research, but also in terms of what people are putting out there, sort of more publicly. It's really been male dominated with biohacking and all that stuff, but women have always been interested in aging. It's just been typically focused on visual signs of aging, and so expanding that aperture, both publicly but also getting more research and interest in how females age differently than men, I think is important. It's clear that unlike men, we have a steep drop off during perimenopause and menopause that we really need to address and be aware of and honestly prepare for aging fat or sooner than men. And even though we typically live longer, and actually, as we end the arc of our our years here on Earth, we tend to age better, but we do have that steep drop off that we want to start preparing for, like, honestly in our 30s, honestly we do, and I think we have to start teaching women better that they are going to have a longer lifespan than their male counterparts. So they need to, like, bank some longevity success early on, so they'll have it for those extra 10 years that women get that men don't have. Because I think the average age for women right now is at least 80, and then hopefully within our lifetimes, it'll be 90, yeah, but like, you know, the average age for men is something in the low 70s, right? Yeah, yeah. It's sometimes. It's hard to know with that, because men have a higher rate of suicide, and that can skew statistics. But women definitely live longer. We also have a higher incidence of Alzheimer's disease, which I do not think is fully explained by us just living longer. And prevention is key. You know, you really want to prevent something versus trying to treat it. It's true, honestly, across every single of the Four Horsemen that kill us. You know, cardiovascular disease, cancer, neurodegeneration, metabolic disease, it is much better to prevent than try to treat. Very true. So when we talk about perimenopause, that seems to be the moment where everything shifts for women, and they have, like, accelerated aging, changes, energy, sleep, weight gain. What's actually happening to the brain and the mitochondria during that time? Yeah, so what happens during perimenopause and menopause is first you have major fluctuations in both estrogen and progesterone. So it's not like it just, you know, starts to dwindle. As you're going through your cycle and carrying menopause, those shifts in both progesterone and estrogen have higher peaks and valleys, so you're experiencing more and more changes from these hormone fluctuations. But of course, as you enter menopause, those levels of hormones really start to decline. This has major impacts on our brain, because estrogen impacts the dopamine system. It impacts glutamate, impacts serotonin, so it can impact brain fog, focus, mood, depression, and even there's been studies showing schizophrenia, so it really has pivotal roles in how our brain functions, and in terms of mitochondria, both estrogen and testosterone increase mitochondrial biogenesis. And so if you're having a decline of that, you're going to have less mitochondrial biogenesis, which we know is also a thing that occurs with age from hormones, but also from other aspects of our biology changing. And what can we do preventatively? I'm seeing so much misinformation on online about peptides and things that people can take NAD and I'm a big fan of NAD precursors, but I do feel people have a lot of misinformation floating around out there. Are there some tried and true things that are scientifically fact that we can do for brain health. Yes, sauna exercise are the two best levers we have for brain health, creatines and we can go into supplements as well, but exercise, by far, is the best lever we have for all aspects of longevity, and the most powerful is actually for your brain, which is kind of surprising. I would think it would be for other like metabolism or heart or something, but it's really been shown to be incredibly beneficial for your brain, both aerobic. You want to get zone five bursts and zone two for long bouts. Zone five is high intensity. Zone two is like walking uphill. It's a little bit above zone one, but nothing crazy. You're still in that aerobic respiration phase that helps your mitochondria. The brain is heavily dependent on mitochondria, because it is an energy sucker. It is 2% of your body's volume, but takes 20% of the energy. So you want that mitochondrial efficiency to be high. The other thing you really want is strength training, because you can build muscle, which is great for bone, but also it increases bdmf in the brain. It can increase glucose shuttling, so you're not having this insulin spikes in your brain, which we know are bad diabetes type three. So exercise improves your brain's function on so many levels. Get a mix of aerobic and strength, interesting and supplement wise. So you mentioned creatine, which can give increased attention span, or if you're tired and you can have more mental focus. Yeah, so creatine increases mitochondrial efficiency by increasing the ability of mitochondria to make more ATP from the same glucose molecule. And this is a great for the brain, like we talked about, there was one study, yeah, that when they took 10 grams of creatine, it improved their cognitive function after a night of poor sleep. But also, now there's more studies with Alzheimer's disease showing that 10 grams of creatine per day actually reduce Alzheimer's symptoms, which have used no grams. Is a lot no two, one to two, two to five is yeah, i. But I was so shocked by the Alzheimer's study, because if you've looked at you know these research, nothing works, right? Yeah, there's very little that actually can improve symptoms and Alzheimer's disease, because once that train has left the station, it's very hard to pull it back, unless you're early on and so, yeah, since Do you think the creatine is helpful for them? I don't know. I haven't seen data on that, but maybe, presumably, maybe any other supplements that have good proven benefits for brain health, vitamin D. Vitamin D, definitely, especially, I mean, we live in California, we get sun exposure, but supplementing vitamin D is a great way to improve overall body and brain function. I love that in terms of like, another one is spermidine. So spermidine is, like, not very well known, I think, because the name is really bad, but it improves autophagy. And autophagy is a hallmark of aging. It's basically cellular spring cleaning, and that's really important in the brain, because neurons are post mitotic, meaning they don't divide anymore. So they need the spring cleaning more than any other cells. Like if you lived in the same apartment your whole life, you really need to deep clean that, and spermidine helps with that. And what's great about spermidine is the only other really way to stimulate autophagy like that is fasting, which can have issues, both in men and women, but particularly in women, because we tend to be more stress sensitive, and fasting is a stressor. How about your life and a Yeah, your Lithuania is good as well. Again, mitochondria function. It's great for that CO Q 10, and also helps with mitophagy. You're leading up the that need. You know, reviving. Are there any early signs that we can look at to judge our own brains and kind of our longevity trajectory of what? When should you be worried that you're having a normal brain event where you just sort of have brain froze, can't remember something that you should obviously know, versus like, Okay, this is going down the wrong territory and having major issues. Yeah. So I think the thing with brain aging is actually some of the early signs are probably not going to show up in your brain. They're going to show up in your body. And the brain has really, really sensitive blood vasculature. 90% of the capillaries in your brain are thinner than a strand of hair, so 90% of the actual blood getting through to your brain that provides nutrients, oxygen. It's very, very thin, and it's very sensitive to any architectural changes. So if you have high insulin, if you have high blood pressure, if you have sort of any poor cardiovascular metabolic panel levels, that is definitely an indicator that your brain is on the way to having issues in the future. So taking care of that first is very important in terms of forgetting something. I think sometimes people over emphasize that aspect of brain aging. But if you're already at that point where you're truly having memory loss, we're in a different ballgame. You know? You want to catch this stuff much earlier than that. Yeah, you definitely need to see a neurologist and get memory to get a full, you know, memory panel and things like that done. One question I want to ask you is about microplastics in the brain, because I am worrying about this. Recently, my daughter told me, Mom, your tea bags have microplastics. And I'm like, what? And then also I'm reading the chewing gum as microplastics. And what do we do about this problem? Because they're apparently, there's so much microplastic exposure and our brains are severely affected by it. Yeah, so our brains have a much harder time getting rid of things than the rest of our body. So it makes sense that we would have an accumulation of microplastics there. The thing with micro plastics is there's no way we're going to be able to avoid all of them. We just can't. So let's try to get rid of the top offenders and then not stress ourselves out more and get like health anxiety, because that's also not healthy. So number one is eating off plastic, using plastic in the kitchen, heating plastic is the easiest way to get microplastics in your body. So Tupperware, kitchen tools, plastic water bottles, all these things day to day, try to avoid eating and drinking out of plastic. To get a water filter. So get a reverse osmosis water filter. Make sure that the filter doesn't have plastic on them. I've seen several brands have plastic in the filter, which is just absolutely wild. And then finally, if you can get an air filtration in your home outside, even in LA, we have really bad pollution here, we just had, you know, the fires the home still could. Lacks the most amount of these particles because it's, you know, it's contained. So getting a good filter at home those three things, you're going to be above 90% of people. Yeah, it is so hard to get rid of. I was just reading an article that told me I should unwrap my cheese when I get home from the grocery store and stick it in the glass thing. And I'm like, Ah, that's right, all my cheeses and plastic. I mean, you just buy it, you throw it in the fridge, right then, even you buy your veggies and fruits, and you stick them in a plastic bag in the fridge, and then your meat comes in a plastic wrapper, and it's just like, oh my gosh, what? Yeah, even it's so hard, it's, yeah, all the vegetables and fruit, a lot of them, are wrapped in plastic. Meat is wrapped in like, it's really hard modern life. But even then, we see longevity clinics, where I see people hooked up to paresis machines, and they're doing like, this full body toxin treatment. And I'm like, hello, you're putting your entire bloodstream through plastic. Yeah, and there are some, there's, I forget the company's name, but there's an IV bad company that makes them without plastic. Oh, really? I think that's, yeah. Well, I mean, all of every hospital in America, we're using plastics, and all of patients bodies for IVs and cameras and like everything we do. So I think someone's got to make some progress on that. Well, there is I, I wish I could remember this company's name as well, but there, it's basically a probiotic that can break down microplastics. Yeah, startup, that's right, yeah, I don't, but they sounded interesting. Yeah, it's actually not even a biotic. It was like a deactivated bacteria. So it's more of a binder. So you're taking a tablet with a plastic binder, which maybe that's not a bad idea, yeah, if every day we take a binder that helps. But, you know, does that even get through the bloodstream? It definitely doesn't get to the brain. No, yeah, there you go. There's something to research. Yeah. The other thing I think that viewers might be or listeners might be interested to learn about is how important sleep is, and can you explain what's the glymphatic system of the brain? Yeah, so sleep is a foundation of health. If you don't have good sleep, it's hard to make good decisions. The food you eat has worse impacts on your metabolic health, and over time, if you sleep less and less, you are much more likely to have neurodegenerative diseases, Alzheimer's, Parkinson's and just dementia. So getting good sleep is the foundation. And I was so guilty of not sleeping when I was in school, and just, you know, sleep when you're dead, mentality and it catches up to you. And having a good sleep routine, and making sure that you are blocking out two hours, at least an hour before bed, where you can really have some wind down time, no screens, you know, orange red lights, no blue light. And avoiding food before bed is really going to improve your ability to sleep. And the glymphatic system is this really cool, interesting system in the brain that helps clear toxins like microplastics. And when this system is messed up, you see things like Alzheimer's. So Alzheimer's patients have disrupted glymphatic drainage. This only happens pretty much. It's 90% during sleep, 90 to 99 and then 90% of that 90% is during deep sleep. So, so that's the drainage the lymphatic system of the brain. So it only works when you're asleep, yeah. This is scary because I don't sleep enough. And then, even then, it's only with deep, deep sleep, yeah, so that happens early in the night, so go to bed earlier, and you're gonna get more deep sleep, okay? And you're gonna get more drainage, right? And take your magnesium, maybe that will help you sleep. Yeah, I love l theanine. I personally think l theanine helps me fall asleep better than magnesium. Yeah, interesting. And are there things we can do to improve that lymphatic, glymphatic drainage system? Yeah, so I saw one paper that said if you sleep on your right side, you're gonna have more glymphatic drainage. But I'm trying not to sleep on my side for my face, so I have, like, competing priorities here, but generally, going to bed earlier, getting a good time block of that deep sleep, because it does happen earlier in the night, is going to be the best way to improve your lymphatic drainage. How about like these tilt tables? I got one of those that hangs me upside down. Okay, can it be good for brain health and drainage probably good for circulation, though. Yeah, I would think the opposite, right? Then drainage, head down, good for blood flow, but maybe not for lymphatic drain. Yeah, okay, it happens at night anyways. So, yeah, you're sleeping like that. And does that mean we should sleep with our head very flat? So, no, really, pillow elevation, right? Because you want more drainage. I. Yeah, well, flat like this, yeah, so I would think you would want, so first elevation, yeah, there's a pumping system. So this idea that it's purely gravitational, it's incorrect, but I wouldn't doubt that gravity helps. Yeah, definitely. Are there some protein or nutritional issues that impact how the brain ages, protein wise, that impacts full body. I think we typically think about muscle, which then you could argue, you know, myokines improve the brain. Myokines come from muscle, but in terms of nutrients, it's, you know, it needs enough energy. I think there's some people that really benefit from a ketogenic diet, especially people with epilepsy and other certain neurological conditions, where having specific types of energy units from fat versus from, you know, carbs can really help the brain function better. It's not for everyone, though. It wasn't for me. Yeah, ketones are interesting too. Like, today, I had a ketone drink this morning. Do you like them? They taste awful, but yeah, with the shot of it, I do notice, like I have increased mental clarity. Yeah, I had, like, I tried one really early on. This was, like, maybe five years ago, and I had a massive sugar crash after I was like, Whoa, I got lightheaded. So, but I think they've improved their formula, so I don't want to, yeah, yeah. No, this one felt very like, first year you drink it, then you start your day, and then in the middle of your day, you're like, everything looks sharper and crisper. Life is like, slightly amplified. Yeah, everything's a guy. Def, it's kind of interesting concept, because the brain does really well in ketones, right, yeah. And maybe you explain that a little bit why women's brains like ketones so much, yeah. So, I mean, both men and women's brains really like ketones, especially once your body has become accustomed to it. Prior, you can have, you know, ketogenic flu if you don't have if you aren't getting them, you know, externally, and you're getting them from fat sources, and you've reduced your sugar intake to the point that your brain's only using ketones. Many people report better cognitive function, you know, mental clarity, better memory. And in everyday life, when we eat, we rely on carbs and sugar, and sugar is the fuel, but it's a very like it burns with a lot of metabolic heat and inflammatory problems, so when we burn fat, or when we're taking in exogenous ketones, yeah, it's a much cleaner fuel for the brain, right? Yeah, definitely. So the thing with a carb is not a carb, it's not a carb. So you there's carbs and vegetables. When I was ketone, I couldn't have mushrooms. You know, there's a level for certain people that you have to get when you're in ketosis to get ketones to the brain, which are not exogenous, that requires really strict carbohydrate eating. Do we want to be eating, you know, french fries and pasta and all these things? No, those are my foods and pizza. For me, once in a while, you know, I'm like a 9010 girl, 90% of the time eat healthy. 10% I'll eat my, you know, pizza and french fries. But ultimately, I think what's more important for the brain is having a lot of phytonutrients that are diverse across different vegetables, meats, different types of fruits that come from the earth is the best support for, you know, the brain true, and you get that ketone state when you're fasting, and your body's going to burn its own fat stores. Yeah, you got to fast for like 72 hours though, yeah, three days to Yeah. So that's why people drink sometimes exogenous, yeah. But I think that keto diet concept is an interesting one. It look it's a miracle worker for a lot of people, especially people interesting with neurological disorders, even migraines. A lot of people that have consistent migraines really benefit from ketogenic diet, but that's kind of unclear whether it's a gut microbiome thing, because there's a lot of gut brain access issues with migraines, or it's a ketone thing, probably not to me. I have a daughter with migraines. Oh, really, what are these gut brain issues that I have to worry about? Yeah, so one of the strongest links between any gut brain axis is actually migraine. So people with celiac disease, IBS, h pylori, they all have much higher levels of migraine. What sort I'm looking for? They more often have migraines, but also for those patients, when they get rid of the H Pylori, celiac disease or IBS, their migraines go down. So there's this two way curve of this, and a lot of it is pointing to inflammation from the gut going to the brain, and this circuit. Path of inflammation, inflammatory mediators and the food you eat, like there's, I don't know, bacterial toxins, and certain types of food, they're breaking down and then getting into bloodstream. Yeah. So it depends on the you know, celiac person with celiac disease has a very strong inflammatory reaction to gluten. I have a smaller reaction. Most people have some reaction, especially gluten coming from the US. But, yeah, food, food type, and also, if you do have H Pylori, you have, you know, a lot more issues than a migraine. Yeah, interesting. So the solution is to start working on your diet. Access. Is there any bacteria that's like our whole body is colonized with bacteria, especially the GI tract, but certainly the skin does. Is there bacteria in the brain? Is there a symbiotic, you know, commensal, bacteria that lives in our brains? No, like the only immune protected area where there's no symbiosis and like biotic components, I'm just curious. So no, but that's very interesting. And here's the thing with biology, you know, in 10 years, I could be saying, actually, you know, actually, yeah, but there's a strong, you know, blood brain barrier. There's a strong immune protection around the brain because it is so much more sensitive. So today, no, but you know some you know PhD student right now, maybe studying that, and we'll find something, because there's definitely a lot of immune cells in the brain that have a big impact on our cognitive function. Yeah, interesting. Well, if you were just kind of summarize some really best practices for brain health that we should be following. I know you said exercise, of course. What are your others like? Give us a top five sauna. So sauna reduces dementia risk by 67% if you do it four times a week, it's, I'm gonna have to ask for that for Christmas. Yeah, yeah, it's one of I mean, there's just incredible data about saunas. There's also now more emerging clinical data with depression. It helps with muscle growth, it helps with mood, and it helps prevent dementia by improving that blood flow, but also improving these heat shock proteins, which are chaperone proteins which help protein misfolding, which is an issue in Parkinson's Alzheimer's, Huntington's, all the neurodegenerative diseases, basically, yeah, honestly, that. And another good one is, let's see. Well, we talked about mitochondrial things, say, things you can do to improve your mitochondria. Yeah? Sauna, mitochondria, exercise. Yeah, I mean, ketogenic diet. Ketogenic, yeah, a big one too, I think, is relationships. So, you know, there's a lot of epidemiological data demonstrating that people with stronger ties, both with family friends, but also more acquaintances, is really important for allowing the brain to age well, the strong ties make sense. If you're lonely and depressed, you're going to have more inflammation. But what I thought was interesting was actually having a lot of acquaintances was really important too, because it improves your ability to deal with novelty and these new situations that you get when you don't know someone that well, that's interesting. In terms of supplements, are there, like, top list of supplements that are going to be great for brain health, or things you shouldn't miss, one thing we didn't talk about was omega threes. So omega threes are incredible for the brain because they reduce inflammation, and there's been a couple studies with DHA, which is a type of Omega three, and reducing Alzheimer's, but also improving your heart health. What's good for the heart is good for the brain? The old adage is definitely true, and to me, that's a staple everyone should have. It's really difficult to get the levels of EPA and DHA, which is one to 3000 milligrams per day from fish. It's just really hard. So supplement you get is key that's somewhat controversial, I guess because some cardiologists say that it increases your risk of afib. Yeah, right, yes, but yeah, it's rare. And then any other supplements that are your favorites to recommend, or what are you on? I love collagen. Love collagen. I'm now into hyaluronic acid and ceramides for skin as well. I love astaxanthin. Big fan of astaxanthin, and I think more people should talk about it and take it. It's the most powerful antioxidant, more powerful than cookie 10, by far, like 100x Yeah, I try creatine, you know, also just a good multivitamin and multi mineral, making sure that you cover your nutritional basis. So nothing slipping through the cracks is just such a foundation that I think so many of us ignore. You know, we're taking creatine and. And all these things. But we don't have a multivitamin, exactly, and then you have a supplement too. What is your aonian? Yeah, so aeonium is a female focused longevity supplement where I really wanted to focus on heart, brain and skin and so all the ingredients really try to target those individual issues that we get as we get older. So there's collagen that helps your skin. There's been, you know, hundreds of studies across 1000s of patients demonstrating that collagen is effective for aging skin metrics. We have spermidine, which is great for your brain. It promotes autophagy, and it, you know, increases hippocampal white matter tract thickness as well as heart health. So we have a lot of B vitamins, and this can is really beneficial for women as well. And, yeah, there's just, it's kind of all in one I was so sick of taking 100 supplements, so I was like, You know what? Let's just, like, put in one formula and just be done with it. Gosh, that sounds amazing. Well, I really can't thank you enough for coming on to the podcast today. I wanted to have you share where people can find you if they want to reach out and get some advice on brain health and how they're aging. Yeah, thank you so much. I'm on Tiktok and Instagram at Dr dot Kay linker, another Dr Kay, yeah. Love to do some other collabs together. This has been so fun. Chatting. Great. Thank you. About the brain, that's it for now. Guys, don't forget to find me on my instagram. It's viewed by Dr Kay, D, R, K, a y, doing amazing things with people's faces and longevity health, College of peptides, too. That's it for now. Guys stay beautiful. You.