E281: The Brain Health Formula for Women over 35 Using HRT, Sauna, Creatine & Omega 3 with Dr. Kay Linker

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In this episode of The Art of Living Well Podcast, hosts Marnie Dachis Marmet and Stephanie May Potter sit down with Dr. Kay Linker, a Neuroscientist specializing in cognitive longevity and a Computational Biologist at RefinedScience, who shares expert insights on how lifestyle habits and scientifically-backed supplements can boost brain health and extend vitality.

In this episode, Dr. Linker discusses how regular exercise, omega-3s, and creatine support cognitive function, especially for women in midlife. From her personal experiences to practical advice, Dr. Linker offers actionable strategies to optimize brain health and prevent cognitive decline. We also dive into hormone health, the impact of menopause on cognition, and why sauna therapy is an essential tool for longevity. 

What You’ll Learn in This Episode:

• How to improve cognitive longevity with exercise, supplements, and a balanced diet.

• The role of creatine in enhancing cognitive performance for women.

• Why omega-3s are crucial for brain health and reducing inflammation.

• Understanding the brain health challenges during perimenopause and menopause.

• The powerful benefits of sauna therapy for brain health and overall well-being.

Noteworthy Quotes from the Episode: 

“Exercise is a non-negotiable for me. I work out 6 to 7 times a week. That’s something I’m always 100% on.” – Dr. Kay Linker

“There’s a lot of things I do to support cognitive health, but I would say creatine is the one that I would suggest for women in midlife to stay sharp and vibrant.” – Dr. Kay Linker

“If you can get a walking pad and you can take calls or do work while you're walking, that alone is really going to improve your health.” – Dr. Kay Linker 

“Sauna has incredible benefits for cognitive longevity. Reduces dementia risk by 66%, decreases mortality risk anywhere from 40 to 50%.” – Dr. Kay Linker

“Most of your mitochondria within your muscles are in your lower body because those muscle groups are larger.” – Dr. Kay Linker 

Episode Breakdown with Timestamps:

[00:00] Introduction: Dr. Kay Linker talks about the importance of Hormones for Overall Health

 

[04:38] How Dr. Linker got into Neuroscience 

 

[09:38] The Importance of Omega-3s for Cognitive Health 

 

[16:45] Brain Fog and Cognitive Shifts during Perimenopause and Menopause

 

[31:31] Hyperbaric Oxygen Chambers: The Next Big Thing 

 

[36:50] Dr. Linker’s Non-Negotiables for Longevity and Brain Health 

 

[42:10] Why Creatine is even more Essential for Women than Men 

 

[50:58] Where to find Dr. Kay Linker

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Follow Dr. Kay Linker:
LinkedIn: https://www.linkedin.com/in/kay-linker-629311138/
Instagram: https://www.instagram.com/dr.kaylinker/
Tiktok: https://www.tiktok.com/@dr.kaylinker
X: https://x.com/kaylinker
RefinedScience: https://www.linkedin.com/company/refinedscience/

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