David Perlmutter, MD

There is no cure for Alzheimer’s. Prevention is essential. If we want a future with a lower risk of Alzheimer’s and cognitive decline, we must care for the brain long before symptoms begin. My new book Brain Defenders is a practical guide for doing exactly that. Pre-order now: drperlmutter.com/books/brain-de…

Brain fog is often metabolic, not mental. If you are reaching for more caffeine, try: A 10 minute walk Water with electrolytes Protein or healthy fats Deep breathing

What do you reach for when brain fog hits

If using a GLP-1, protect muscle with resistance training and adequate protein. Weight loss works best when strength is preserved.

GLP-1 medications can support weight loss, but they don’t distinguish between fat and muscle. Muscle is essential for metabolism, insulin sensitivity, balance, and independence.

What fuel strategy best supports long-term metabolic health, mitochondrial efficiency, and human performance? On the latest episode of The Empowering Neurologist, I speak with @AKoutnik to discuss why there are no true “erasers” when it comes to health and why the fundamentals still matter. Listen or watch here: youtu.be/oi985OTFvP4

The brain sees alcohol as a toxin every time. When alcohol enters the body, it triggers inflammation, oxidative stress, and disrupted signaling. This response doesn’t change by drink type or occasion. Understanding biology helps you make informed choices.

Stop scrolling for a breath. Then continue a little more aware than you were 10 seconds ago.

Berberine has earned a place in my daily supplement routine because the research shows it supports blood sugar regulation, lipid metabolism, and pathways tied to brain and metabolic health. I choose evidence-based tools that truly complement nutrition, movement, and sleep. drperlmutter.com/berberine-earn…

Getting older doesn’t mean accepting less energy, less clarity, or less resilience. It means becoming more intentional about the daily choices that shape your brain and body.

One small habit you repeat daily matters more than the occasional “perfect” week.

What you eat today won’t make or break your health. But what you eat most days will.

Most people don’t wake up worried about cognitive decline. They wake up tired, foggy, or inflamed. Those early signals are worth paying attention to.

Calories tell only part of the story. Food is information, and that information can either support metabolic health or quietly undermine it.

Protein needs increase with age. Supporting muscle growth is one of the most underappreciated strategies for longevity and cognitive health. I recommend 1.2–1.6 grams per kilogram of body weight per day.

Blood sugar swings don’t just affect energy. Over time, they influence inflammation, memory, mood, and long-term brain health.