Today, Brain Defenders is officially available. After more than 40 years of research, clinical experience, and asking different questions about Alzheimer’s disease, this book feels like the culmination of everything I’ve learned about protecting cognitive health for the long term. I truly believe it’s some of the most important work I’ve done. Your brain’s future is not predetermined. You have more agency over your cognitive health than you may have been led to believe. I hope you’ll join me for this next chapter in protecting your brain. Order your copy: braindefenders.com/

Ultra-processed foods are associated with a higher risk of dementia, but knowing what counts as “ultra-processed” is not always obvious. A few simple clues: foods that are heavily packaged, have long ingredient lists, contain additives, or have had beneficial components like fiber and healthy fats removed. When possible, focus on foods that are closer to their original form.

Nearly two out of three people living with Alzheimer’s are women. Longevity alone does not explain the disparity. Research is increasingly examining how declining estradiol during menopause may affect brain metabolism, inflammation, and long term brain health.

Your muscles are very good at disposing of glucose. You might as well put them to work. A short walk after a meal can help blunt the post-meal rise in blood sugar and support metabolic health. There’s no need to overthink it. Eat, then move.

What if the most important question in Alzheimer’s disease is not how we remove amyloid, but why the brain became vulnerable in the first place? I recently joined Becoming the Ultimate Human with @thegarybrecka to discuss the biology that may help answer that question, including insulin resistance, metabolism, microglia, APOE4, inflammation, sleep, exercise, vitamin D, and homocysteine. We also explored where current Alzheimer’s treatments fit into this evolving conversation and why prevention must remain a central focus. podcasts.apple.com/us/podcas…

Alzheimer’s doesn’t start when you forget someone’s name. It can begin decades earlier. Insulin resistance and high blood sugar are closely tied to cognitive decline, yet millions of people are walking around prediabetic and don’t even know it. Today's new episode with Dr. David Perlmutter is personal for me. I’m watching my own mother go through this, and I’m motivated on learning everything I can to help her while giving my kids the tools to protect their brain health decades before symptoms ever show up. We need to stop waiting for disease to show itself before we take action.

Alzheimer’s doesn’t begin the day you notice memory loss. Dr. David Perlmutter explains that the changes leading to cognitive decline can be developing for decades before symptoms become obvious. That’s why your 30s and 40s matter. Metabolic health, movement, sleep, and the choices you make today can all play a role in your long-term brain health. We need to stop waiting for symptoms to start thinking about prevention.

Could something as simple as the amount of light you’re exposed to during the day influence long-term brain health? A large new study found an intriguing relationship between daytime light exposure and dementia risk, with some especially surprising findings in people with APOE4. I break down the research here: drperlmutter.com/brighter-da…

Alzheimer’s doesn’t start when you forget someone’s name... the biological changes can begin years before symptoms ever show up. Dr. David Perlmutter joins me to break down early detection, metabolic health, and the everyday factors that may shape long-term brain health. Watch the full episode right here on X...

Your brain keeps the receipts from a bad night’s sleep. Even short-term sleep loss can impair insulin sensitivity and glucose regulation the next day, with consequences that extend to brain health. Protecting your sleep is one of the most productive things you can do while doing absolutely nothing.

On World Alzheimer’s Day, awareness matters. But so does action. The choices you make every day can help shape long-term brain health: Prioritize sleep. Move consistently. Protect blood sugar. Manage blood pressure. Eat for metabolic health. Stay connected. Keep learning. Much of your brain’s future is in your hands. Repost to share these brain-defense basics. #WorldAlzheimersDay

Nearly two-thirds of people living with Alzheimer’s are women. Could it have something to do with menopause? New research suggests estrogen may influence Alzheimer’s-related brain changes, including inflammation and the activity of microglia, the brain’s immune cells. drperlmutter.com/estrogen-al…

Reading about brain health is one thing. Turning that knowledge into daily habits is another. The goal of Brain Defenders has always been to make the science practical and actionable. If you’d like more guidance putting those ideas into practice: drperlmutter.com/immersion-c…

Not every change in memory as we get older is a sign of cognitive decline. Knowing the difference matters. I recently spoke with Health about what healthy brain aging can look like, which cognitive changes may be a normal part of getting older, and which changes deserve closer attention. Understanding what to watch for can help us have better, earlier conversations about brain health. health.com/what-healthy-brai…

ALS has always been defined by inevitability, relentless, fatal, with no therapy that restores lost function. So when a new case report described a complete reversal, it demanded a closer look. piped.video/flZoSGK9EZ8?si=Vv82…

I interviewed an artificial intelligence being. Tilly Norwood is an AI generated actress, but our conversation went far beyond acting to intelligence, emotion, consciousness, and the future of AI. Watch the full conversation on The Empowering Neurologist: piped.video/wGLyO-vfn0Q?si=FQfI…

A blood test called p-tau217 is emerging as one of the most promising tools for identifying biological changes associated with Alzheimer's disease long before symptoms develop. It represents an important step toward earlier detection, more targeted research, and a better understanding of how the disease unfolds. drperlmutter.com/p-tau217-bl…

It's important everyone understand what being sedentary does to your brain. I shared more with @RealSimple: realsimple.com/what-being-se…

Can Alzheimer’s disease be prevented? I recently joined @kellyngores on HEAL with Kelly to explore what the science allows us to say about that question, including the role of microglia, metabolic health, inflammation, and the modifiable factors that can influence the trajectory of brain aging. It’s a conversation about moving beyond simply treating disease toward understanding what we can do to reduce risk in the first place. piped.video/k1bKt8xsVSU?si=Ff9T…

The brain does not age in isolation from the rest of the body. I recently joined Modern Endocrine on Hormones, Metabolism, & You! to discuss how hormonal health, the gut microbiome, metabolism, and inflammation can influence the environment in which the brain ages. We also explored why understanding these connections is an important part of taking a more proactive approach to cognitive health. piped.video/oyMf0fkF4LA?si=KaYp…

A reversal of ALS should get the attention of every neurologist. In my latest conversation on The Empowering Neurologist, Dr. M. Marc Abreu joins me to discuss a published case report involving progressive ALS and a novel brain-directed intervention. One case is not a cure, but the findings deserve rigorous scientific attention. piped.video/flZoSGK9EZ8