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Daily choices that shape brain health in your 30s, 40s & beyond | David Perlmutter, MD

the mindbodygreen podcast

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“We can choose our brain’s destiny,” says David Perlmutter, MD.

Perlmutter is a Board-Certified Neurologist and six-time New York Times bestselling author whose work focuses on the intersection of neurology, nutrition, and brain health. He is on the Board of Directors of the American College of Nutrition and the Editorial Board of the Journal of Alzheimer’s Disease. His books, including the #1 bestseller Grain Brain, has been published in 32 languages and sold over a million copies. Perlmutter lectures globally at leading institutions and has been featured on major media outlets including 20/20, CNN, The Today Show, and Oprah.. His new book, Brain Defenders, focuses on the pivotal role of microglia, the brain’s immune cells, in protecting, repairing, and reprogramming the brain for lifelong resilience, and is now available for pre-order.

00:00 - Treating the symptoms, not the cause
02:37 - Microglial cells & their evil twin state
05:44 - How metabolism affects the brain
08:00 - Gut bacteria, inflammation, & brain degeneration
11:38 - Why lifestyle beats the APOE4 gene
16:25 - Perlmutter’s daily routine
23:55 - Loneliness & oxytocin
26:21 - The effects of long COVID on the brain
32:18 - Glyphosate & other environmental factors
39:20 - Reprogramming microglia & mitochondrial transplants
41:35 - Own your brain's destiny

Referenced in the episode:

For more about Perlmutter, visit his website: https://drperlmutter.com/
Alzheimers & UPFs study: https://doi.org/10.1016/j.tjpad.2024....
POINTER study - https://jamanetwork.com/journals/jama...
20-week Alzheimer’s study:
https://link.springer.com/article/10....
Golf course & Parkinson’s study: https://jamanetwork.com/journals/jama...

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20 Comments

@MarieEsp-s9y 3 weeks ago

Loneliness is a modern key, I was an only child learn to play invented my own little world, now past 70 i can’t complain about loneliness even though after having raised 2 successful boys, worked 60 hours a week in health care, speaking and writing 4 languages, decided to leave the crowd and live in the mountains. Yes, eating a healthy diet and hiking. I like to listen to all this shows to be updated in what’s going on in the world.

@sindynewman1805 2 weeks ago

Thanks so much for the interview. I'm so tired of how little citizens are cared for in this country. All these other countries
are banning these chemicals. It's disgusting here. If I was younger , I'd move out of this country

@LindaJones-q9q 1 month ago

Great work Dr. Perlmutter. Sorry you had to see your father pass from this illness. He would be proud of you. Question, could you do anything about getting doctors in training the time to eat healthy food ?? We need to stop putting our doctors in training at risk for metabolic syndrome with the crappy cafeteria food. Perhaps Dr Rob Lustig could extend his eat real food campaign to hospitals.

@lonzo61 1 month ago

My diet is actually excellent. I don't eat snack foods, I don't eat a lot of meat, and I love all kinds of fruits and vegetables. I eat whole grains, nuts every day, and so on. I rarely drink alcohol and almost never eat processed meats. However, I do eat ice cream--way too much of it. And I sometimes eat sugar by other means, such as pancakes or baked goods.

A friend of mine had a cancer scare some years ago, and went cold turkey on sugar. He has eaten almost no sugar in eight or nine years. I don't have the will power to do this.

@gordvandersar8113 1 month ago

David must have a great partner to be able to do all this, still have a practice, family , etc. - good information

@AzamKhan-c1b2f 1 month ago

I was prescribed acid blocking drugs for a misdiagnosed case of ulcers (it was actually gallbladder issue). I took the drugs almost daily for 15-20 years. Had my gallbladder removed when I was 59. Had no more acidity or pain problem since. Was diagnosed with Parkinson's when I was 67. Have no history of PD in my family. I am 71 now and living with this terrible disease.

@thaliablackman2442 1 month ago

This was really helpful. Thank you.

@MindBodyCoachTheresa 1 month ago

A lot of thought-provoking things discussed in this video but one thing I wanna mention is the pure evil of pharmaceuticals to still in this day and age be torturing primates, and other animals like dogs in laboratory research for no good reason other than profit it’s sickening and evil. I pray that it ends.

@TheCanuck-o6o 1 month ago

What great info for free on UTube. Thanks to both.

@franrushie1383 1 month ago

I will be 78 in about 2 months.. I agree with everything except the plant diet… I was vegetarian for over 35 years.. my energy was so low… mid 2024 I studied a meat diet… I switched to a meat diet and my energy so much better… I exercise every day…

@Grammarandstories 1 month ago

That s our brain’s destiny,”

@RsMahmudStudio01 3 weeks ago

I’m a professional video editor and thumbnail designer. Loved Dr. David Perlmutter’s masterclass on the mindbodygreen podcast on brain health and neurodegeneration—especially the "smoke vs. fire" distinction exposing why amyloid-targeting drugs fail while underlying neuroinflammation continues, explaining how microglial polarization shifts from supportive M2 protectors to destructive M1 "evil twins" via glycolysis, and linking everyday metabolic health (like fasting insulin, waist circumference, and sub-5.8 HbA1c) directly to long-term cognitive protection. I actually created a custom-made thumbnail specifically for your video to help it stand out and get more clicks. What would be the best or easiest way to send it over to you for review?

@grainiac7824 12 days ago

71 is not that old. Most of us work till then

@trapped-ions 3 weeks ago

Docs , what's your take on using Creatine for healing a TBI?

@Tottorul 1 month ago

He looks good

@cent50aplus 1 month ago

Retired in my 20s, low stress lifestyle and financially comfortable.

@cathrynory8854 1 month ago (edited)

By "ultra processed", do you mean potato chips, cookies, ice cream, etc.? I generally eat home cooked food, but also enjoy a little junk food each day as a treat. Do I have to give those up? I'm 68 and physically active.