5 Science-Backed Nutrients to Heal Your Brain with Dr. Austin Perlmutter

Food is medicine… but what if it’s also your brain’s “anti-aging” plan? If you’ve been dealing with brain fog, low focus, or that “sluggish brain” feeling (especially during hormonal shifts like perimenopause or post-menopause), this episode will hit home. Board-certified internal medicine physician Dr. Austin Perlmutter breaks down the 5 key nutrients that support brain function, help slow brain aging, and reduce risk factors tied to chronic inflammation and metabolic dysfunction—plus practical ways to start today.
What You’ll Learn In This Episode
Why brain fog isn’t something to ignore
The 5 key nutrients that support cognition and slow brain aging
What matters most for Alzheimer’s prevention
How blood sugar and added sugar impact the brain
The emerging research on creatine for cognition and brain energy
A nuanced take on saturated fat, dietary patterns, and eating for longevity without extremism
Key Timestamps
00:00 Food + brain health: brain fog, focus, cognition
03:32 Brain aging + biological age explained
05:52 Nutrient #1: Omega-3s
11:25 Nutrient #2: Polyphenols
17:27 Nutrient #3: Magnesium
21:02 Nutrient #4: Creatine
31:36 Alzheimer’s prevention: why lifestyle matters most
40:06 Nutrient #5: Dietary fiber
44:26 Saturated fats + brain health nuance
54:55 Added sugar + blood sugar + cognitive risk
Resources & Links:
If you’re ready to improve energy, support hormone health, and protect your brain long-term—this conversation is a powerful reminder that consistency with the basics (food, sleep, movement, stress) is a form of root-cause healing. Share this episode with a friend who’s been struggling with brain fog, blood sugar swings, or feeling “off” in perimenopause.
+ Watch the full episode on YouTube
+ Brigid’s Website
+ Brigid’s Instagram
+ Dr. Austin’s Website
+ Dr. Austin’s Instagram
+ Big Bold Health
+ Lichen Air