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The US government finally got the dietary guidelines right.
New dietary recommendations are finally limiting ultra-processed foods and prioritizing nutrient-dense options. This shift reflects what research has shown for years: food quality matters. Moving away from ultra-processed foods can meaningfully improve long-term health. This is progress.
What I’d Do Differently in My 30s to Protect My Brain
If I were in my 30s, I’d make very different choices to preserve brain function. Diet quality, blood sugar control, regular resistance and aerobic exercise, prioritizing sleep, daily dental care, and less alcohol all play a role in long-term cognitive resilience. #preventivehealth #healtheducation #neuroprotection
Brain fog isn’t random.
When you don’t get enough restorative sleep, brain inflammation increases and cognitive performance suffers. Deep sleep activates the glymphatic system, which clears waste from the brain that accumulates during the day. Better sleep quality often leads to clearer thinking. #brainfog #brainhealth #sleephealth #cognitiveperformance
Botox or No-Tox?
There’s a lot of debate around Botox safety. At the doses used for cosmetic purposes, there’s currently no strong evidence of neurological harm. Concerns about Botox traveling to the brain come from animal studies using doses far higher than those used in cosmetic practice. As always, moderation and cautious use matter.
Perimenopause Is a Brain Event
Many women experience cognitive changes during perimenopause. As estrogen levels decline, synapses, the connections between brain cells, can be lost through immune-mediated processes. This makes the brain a primary target during this transition. Supporting estradiol alongside balanced progesterone may help preserve brain health during midlife.
Is Alzheimer’s written in your genes?
In this week’s episode of The Empowering Neurologist, Dr. Sarah Marzi and I explore why genetic risk does not equal destiny and how epigenetics influences brain health over time.
The Best Exercise for Brain Health
Both resistance training and aerobic exercise are essential for brain health. Muscle releases myokines that support brain function, while aerobic exercise improves blood flow, reduces inflammation, and strengthens cardiovascular health. Together, they help build a more resilient brain and lower the risk of neurodegenerative disease.
Should You Use Peptides?
Peptides like BPC-157 are widely promoted in the wellness space. Animal research suggests benefits for wound healing, connective tissue repair, blood vessel growth, nitric oxide production, and possible neuroprotection. However, these findings are not based on human clinical trials. Until human data is available, cautious use is warranted.
Brain Defenders Is Now Available
My new book, Brain Defenders, is now available for pre-order. We are witnessing a dramatic rise in neurological disease. The encouraging news is that many of the drivers of brain decline are identifiable and modifiable. This book is about moving from reacting to disease to actively defending brain health. When you pre-order, you’ll receive exclusive bonuses: 📖 A sneak peek of Chapter 1 🧠 The complete Brain Defenders glossary 🎁 Exclusive partner offers curated for brain health Pre-order your copy today: https://drperlmutter.com/books/brain-defenders/
The Real Risk of Tanning Beds
Tanning beds aren’t a health hack. They significantly increase the risk of melanoma, the most dangerous form of skin cancer. The FDA doesn’t issue black box warnings lightly, and tanning devices have one. Looking “tan” isn’t worth the risk.