Neurologist and bestselling author Dr. David Perlmutter, author of Brain Defenders, explains how metabolism, inflammation, microglia, sleep, exercise, diet, and environmental exposures may shape your risk for Alzheimer’s and other neurodegenerative diseases.
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00:03:17 — Why Alzheimer’s May Really Be a Metabolic Disease
Perlmutter explains why metabolism and the brain’s immune system may be upstream drivers of neurodegenerative disease.
00:04:46 — The 3 Biggest Things You Can Do for Your Brain
His basic framework: food, restorative sleep, and physical activity.
00:07:58 — Ultra-Processed Food and Alzheimer’s Risk
They discuss Americans getting roughly 60% of calories from ultra-processed foods and a study linking higher intake with increased Alzheimer’s risk.
00:13:09 — The Brain Risk You’re Breathing In
Air pollution, PM2.5, highways, wildfire smoke, and their proposed relationship to neurodegenerative risk.
00:16:16 — What One Bad Night of Sleep Does to Your Brain
They cover restorative sleep, brain cleanup, inflammation, insulin sensitivity, cortisol, and decision-making.
00:23:10 — The Best Exercise for Brain Health
Perlmutter argues for combining aerobic and resistance training rather than relying on only one type.
00:31:42 — Can Too Much Exercise Be Bad for You?
He discusses overtraining, inflammation and cortisol—and then pivots into supposedly “healthy” smoothies and juicing.
00:41:40 — The Brain Damage May Start in Your 30s and 40s
Perlmutter says metabolic problems associated with later neurodegeneration can begin taking root decades before symptoms appear.
00:44:09 — Creatine for Brain Health?
They discuss creatine, emerging Alzheimer’s research, safety, and how it compares conceptually with current pharmaceutical approaches.
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