The Diet Linked to Up to 50% Lower Dementia Risk | Dr. Austin Perlmutter | E227

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Dr. Perlmutter’s groundbreaking new book, Brain Defenders, is now available! Discover how to protect your brain and future health - grab your copy today at ⁠https:/www.braindefenders.com⁠.

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Your food contains far more than protein, carbohydrates, fat, vitamins, and minerals. Researchers have identified more than 100,000 molecules in food, and most of them never appear on a nutrition label.

In this episode of The Empowering Neurologist, Dr. David Perlmutter sits down with his son, Dr. Austin Perlmutter, to explore the "dark matter" of nutrition: thousands of plant compounds called polyphenols.

They discuss how these nutrients may influence the gut microbiome, the immune system, inflammation, blood flow, metabolism, and gene expression, and what high-polyphenol diets may mean for memory and the aging brain.

Dr. Austin also shares his research on Himalayan Tartary buckwheat and what an early study suggests about epigenetics, cognition, and healthy aging. He offers practical ways to find more polyphenols in everyday foods like coffee, tea, dark chocolate, berries, legumes, and extra virgin olive oil, plus simple tips for identifying better options at the grocery store.

You don't need an expensive supplement plan to begin. Adding more natural colors and bitter flavors to your plate can be a meaningful first step.

https://bttcorp.com/contact/ for inquiries about Dr. Abreu's work.

• 00:00 — Cold Open: Why Food Matters for Brain Health
• 00:55 — What Are Polyphenols, and Why Do They Matter?
• 02:15 — Food as a Predictor of Long-Term Brain Health
• 04:23 — The “Dark Matter” Hidden in Our Food
• 08:04 — Why Have These Nutrients Been Overlooked?
• 11:06 — What Polyphenols Actually Do in the Body
• 17:32 — How Food Can Change Gene Expression
• 22:08 — Polyphenols Are More Than Antioxidants
• 27:57 — Himalayan Tartary Buckwheat: Putting “Food as Medicine” to the Test
• 32:16 — The 850-Person Study on Food and Cognition
• 36:14 — Where Are We Getting Our Polyphenols?
• 39:19 — Are Polyphenols Actually Beneficial Stressors?
• 41:58 — Nrf2, mTOR, and the Cellular Effects of Polyphenols
• 44:45 — The Practical Takeaway: Eat the Rainbow
• 46:43 — Do the New Dietary Guidelines Get Polyphenols Right?
• 50:25 — The Hidden Brain-Healthy Ingredient in Coffee
• 50:52 — How to Spot a Polyphenol-Rich Olive Oil
• 51:39 — Dark Chocolate vs. Milk Chocolate
• 52:59 — The Best-Studied “Longevity Strategy” Is Surprisingly Basic

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Dr. Austin Perlmutter, MD, is a board-certified internal medicine physician, New York Times bestselling author, researcher, educator, and entrepreneur. He earned his medical degree from the University of Miami Miller School of Medicine and completed his internal medicine residency at Oregon Health and Science University. His work examines how food, sleep, environmental exposure, and chronic inflammation can change brain function, mental health, and daily choices. He is the co-author of the New York Times bestseller Brain Wash, written with his father, Dr. David Perlmutter. He serves as Managing Director at Big Bold Health, CEO of Lichen Air, and a research consultant at the Helfgott Research Institute.

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