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

1. Why brain fog isn’t something to ignore
2. The 5 key nutrients that support cognition and slow brain aging
3. What matters most for Alzheimer’s prevention
4. How blood sugar and added sugar impact the brain
5. The emerging research on creatine for cognition and brain energy
6. A nuanced take on saturated fat, dietary patterns, and eating for longevity without extremism

Key Timestamps

1. 00:00 Food + brain health: brain fog, focus, cognition
2. 03:32 Brain aging + biological age explained
3. 05:52 Nutrient #1: Omega-3s
4. 11:25 Nutrient #2: Polyphenols
5. 17:27 Nutrient #3: Magnesium
6. 21:02 Nutrient #4: Creatine
7. 31:36 Alzheimer’s prevention: why lifestyle matters most
8. 40:06 Nutrient #5: Dietary fiber
9. 44:26 Saturated fats + brain health nuance
10. 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