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Food is medicine—but it’s also brain fuel. In this episode of The BeingBrigid Show, Brigid sits down with Dr. Austin Perlmutter (board-certified internal medicine physician, researcher, educator, podcaster, and New York Times bestselling author of Brainwash) to explore what’s actually in your control when it comes to brain health, cognitive resilience, and slowing brain aging.

If you’ve ever felt stuck in brain fog, low focus, or that wired-but-tired state—and especially if you’re navigating perimenopause, menopause, or post-menopause—this conversation connects the dots between functional nutrition, brain energetics, inflammation, and the everyday choices that shape cognition over time.

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

The 5 Key Nutrients for Brain Health (and Why They Matter)

1) Omega-3s: Structural fats for the brain

Omega-3 fatty acids—especially EPA and DHA—are essential for brain structure and function, and we don’t make enough internally to rely on conversion alone. Dr. Perlmutter highlights research linking higher omega-3 status to better brain outcomes, including larger brain volumes and memory-center support.

Practical takeaway: prioritize fatty fish, and consider testing omega-3 levels to personalize dosing—especially if you’re plant-based.

2) Polyphenols: the “information molecules” in plants

Polyphenols are thousands of compounds found in plant foods that influence metabolism, immune signaling, oxidative stress, and the microbiome. Polyphenol diversity supports the bigger picture: gut health, chronic inflammation reduction, and eating for longevity.

Practical takeaway: aim for polyphenol variety across the week—colorful plants, herbs/spices, and minimally processed foods.

3) Magnesium: a common missing mineral in modern diets

Magnesium supports hundreds of pathways—sleep quality, nervous system regulation, and energy metabolism among them. Dr. Perlmutter notes data tying higher dietary magnesium to brain-volume and cognition outcomes, while Brigid shares real-world clinical experience: magnesium and omega-3s are among the most common insufficiencies she sees on labs.

Practical takeaway: magnesium-rich foods matter—but many people still benefit from supplementation, especially when sleep and nervous system support are priorities.

4) Creatine: brain energy support (not just for the gym)

Creatine is traditionally known for performance, but newer research explores cognitive benefits—especially in contexts of sleep loss and mental performance. 

Practical takeaway: creatine may be worth discussing with your healthcare practitioner—especially if cognitive stamina and energy are concerns.

5) Dietary fiber: the unsexy brain-health powerhouse

Fiber is one of the most under-consumed nutrients, yet it’s tied to longevity and cognition through gut health, microbiome effects, metabolic regulation, and immune signaling. Dr. Perlmutter is direct: fiber is one reason he doesn’t recommend carnivore-style eating for most people.

Practical takeaway: build fiber gradually with whole plant foods; prioritize consistency over perfection.

Added Sugar + Blood Sugar: What’s the brain-health connection?

Dr. Perlmutter draws a clear line: there’s no meaningful health case for added sugar for most people, especially via sugar-sweetened beverages. Both he and Brigid connect the dots between blood sugar dysregulation, pre-diabetes, insulin resistance, and cognitive risk.

The Big Picture: “Minimally processed” beats diet tribalism

A key theme across the entire episode: the best-studied nutritional pattern for brain health isn’t an extreme label. It’s simply eating fewer ultra-processed foods and more nutrient-dense, minimally processed foods—tailored to the individual.

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