Creatine May Have Brain and Muscle Benefits: Initially popular among athletes for muscle growth and performance, creatine is now recognized for its potential positive effects on brain function. Naturally occurring in the body, especially in muscles, supplementation can significantly boost its levels. Enhancing Brain Function: Studies suggest that creatine supplementation increases brain creatine levels, which may counter mental fatigue and enhance brain energy metabolism. It's particularly noted for improving memory, especially in older adults, and may also boost intelligence and reasoning abilities. Specific Benefits and Safety: Research indicates notable benefits of creatine supplementation for older adults, women, and those under metabolic stress. Concerns regarding kidney health have been largely dispelled, with studies suggesting safety in young adults and chronic renal disease patients. Optimal Use and Dosage: The most studied and accessible form of creatine is creatine monohydrate, with a general consensus on a dosage of around 5 grams per day. This dosage is believed to support both muscle and brain wellness effectively. 

 This content is not intended to diagnose, treat, cure, or prevent disease. The information provided by this video should not be used as individual medical advice. You should always consult your healthcare provider for individual recommendations and treatment.

Alcohol use has been part of human culture for millennia. But modern research has revealed that ethanol may be a major risk for our brain health, and a potential brain booster. So, which is it? #alcohol #health #brainhealth #neuroscience

Here's my full take: https://www.austinperlmutter.com/post/what-does-alcohol-really-do-to-your-brain

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This content is not intended to diagnose, treat, cure, or prevent disease. The information provided by this video should not be used as individual medical advice. You should always consult your healthcare provider for individual recommendations and treatment.

Deep dive episode!

With millions reporting symptoms of brain fog, depression, anxiety and trouble focusing alongside infection with COVID-19, many want to know: how is the virus influencing the brain? In this video, we'll explore: Historical context for microbes influencing brain function. Methods by which SARS-CoV-2 could enter the brain. Evidence for infection in the brain. Alternative explanations for brain-related symptoms related to COVID-19. 

For more on the confluence between COVID-19, the brain and depression, see "Immunological Interfaces: The COVID-19 Pandemic and Depression" on pubmed or my website

Full write up of studies cited soon available 

My website: Austinperlmutter.com

Social: IG:@austinperlmutter

Twitter: @Austinperlmd

FB: @austinperlmuttermd

Neuroplasticity is the brain's ability to change itself over the course of our lives. Impairments in neuroplasticity have been linked to depression, and many antidepressive therapies may actually work in part by boosting neuroplasticity. In this podcast we'll cover:

-How neuroplasticity changes over the lifespan

-The connection between impaired neuroplasticity and depression psychology

-How neuroplasticity maps onto imaging studies in depresssion

-How antidepressants may increase neuroplasticity 

-How psychedelics may augment neuroplasticity 

-How lifestyle modification including diet and sleep and exercise can improve neuroplasticity 

I will be updating the complete show notes on my website, austinperlmutter.com 

Noted article from Peter Attia: 

https://peterattiamd.com/my-nutritional-framework/

Trauma is certainly a popular topic of conversation these days. But few in this space share the level of expertise offered by Dr. James. S. Gordon. Dr. Gordon has been helping people around the world to understand and heal from their trauma for decades. Listen as he shares his years of clinical and research experience on how trauma manifests in the brain, body and psychological state, and what to do to start healing it. Dr. Gordon's new book Transforming Trauma is exceptional, and we discuss it in depth in this powerful interview. You can connect with Dr. Gordon at cmbm.org. 

Anxiety is one of the most common states of stuckness today, and COVID-19 hasn't made it any better. In this episode I interview psychiatrist Dimitrios Tsatiris about his area of expertise: anxiety. We talk about what the term means, how it manifests, and what to do about it. Dr. Tsatiris is full of wonderful insight about this highly prevalent state, so you don't want to miss this one!

You can find Dr. Tsatiris at:

Twitter:@drdimitrios or dimitriostsatiris.com.

In this episode, I explore brain health with two physician scientists, Dr. Ayesha Sherzai and Dr. Dean Sherzai. It was one of my favorite conversations, filled with science, philosophy and psychology. We discuss the need for nuance and updated perspectives in scientific recommendations, the importance of listening to the community, and their powerful journey to becoming some of the leading brain health and brain nutrition experts. Be sure to check out their new book, The 30-Day Alzheimer's Solution!

The Sherzai's website: teamsherzai.com

The Sherzai's social accounts: @SherzaiMD

In this episode I speak with Psychiatrist and researcher Dr. Angela Reiersen about her recent publication in JAMA, "Fluvoxamine vs Placebo and Clinical Deterioration in Outpatients With Symptomatic COVID-19." We discuss: 

-How she stays focused and gets things done

-Her research on fluvoxamine (an antidepressant) and COVID-19

-Why we need to go beyond the serotonin receptor in depression

-What the sigma 1 receptor is, and why it matters

-How sigma 1 agonists may reduce inflammation

-The need for a wider view of antidepressant mechanisms

-The importance of the connection between inflammation and depression

-How understanding newmolecular patterns of depression opens the door to treatment

-The importance of executive function interventions for children

-How sleep may improve executive functions

In this episode of GTSO, I interview Wendy Wood, Ph.D. Wendy is a the Provost Professor of Psychology and Business at the University of Southern California and a prolific researcher in the field of habits. Her research addresses the ways that habits guide behavior—and why they are so difficult to break. She's one of the world's experts on habits, and shares some powerful wisdom on how to leverage this information for behavior change. She is author of the book, Good Habits, Bad Habits (2019), which I highly recommend. Tune in to learn more! 

In this short solo episode, I dissect the concept of plasticity and its role in enabling humans to be successful and adapt to changing environmental pressures. I discuss plasticity as it relates to our psychology, immune function and most notably, our brain function (neuroplasticity). I conclude by explaining why this is so relevant in the age of stress, fear and anxiety inducing content as well as our generally poor dietary choices. 

In this information-packed episode, I speak with Dr. Casey Means, an MD with a passion for maximizing human potential and reversing the epidemic of preventable chronic disease through tech-enabled tools. We discuss her journey in the medical world and spend time digging into the details of glucose, insulin, and continuous glucose monitoring. I think you'll soon see that she brings a fresh and powerful perspective to the show, and that the information we discuss is incredibly relevant to getting unstuck, especially if you struggle with metabolic health. 

In this overview episode, I begin to dive into the ways that what we take as true can be distorted, fabricated, or otherwise replaced by fiction. Examples I cover include popular social myths, the way that our medical research can be flawed, and the way our psychological operating system tends to distort truth. 

We've all heard about exercise for preventing cardiovascular disease and weight gain. But where is the conversation about lifestyle modification to prevent conditions like depression? We have more than enough data to recommend diet, exercise, sleep and mindful interventions, and given the incredible damage to our health posed by conditions like depression, I think it's high time we give preventive mental health the attention it deserves. Here's the latest research on science-backed ways to boost mood and prevent depression that we should all be aware of.

Note: The information presented above is not a substitute for seeking professional medical guidance for mental health conditions. If you or someone you love is struggling significantly with poor mental health, you should get help from a qualified mental health provider.

In this episode, I continue to lay the groundwork for the series with an explanation of the importance of cycles of behavior and thought in our lives. I discuss what I believe to be the most damaging cycles today, as well as some basic strategies to escape their grasp. Finally, I cover the basic framework for creating new, healthy cycles. We'll be building on this idea throughout the podcast. 

All of us are trying to improve ourselves. Whether it's eating better, exercising, or calling our grandmothers on occasion, it's so much easier to say we're going to do something than make it happen. Case in point: New Year's resolutions usually fail. Our inability to change our behaviors is a stuck point in our lives, and it's time we address this with honest questioning. What works? What is just a myth? What is popular but has no basis in science? For the most part, we are really ineffective in changing behaviors. And though there are tons of people out there telling you all you need is willpower, the willpower-based approach is limited, insufficient, and causes us to primarily feel blame and failure. So if that approach doesn't work, what does? In this episode of Get The STUCK Out, I highlight some of the basic frameworks for behavioral change interventions and then talk about some newer concepts that I believe to be gamechangers. In the course of this podcast, I'll be interviewing experts across the subjects I mention to give you the most practical tools possible for making behavioral change stick. As always, I'd love to hear your thoughts, and if you're liking the content, be sure to subscribe!

There are thousands of molecules found in plants that are now known to impact everything from inflammation to the gut microbiome. They're called "polyphenols" and they may help explain why eating more whole plant foods is linked to better overall and brain health. For more, check out my website at Austinperlmutter.com

All of us hear about “superfoods” and amazing vitamins and minerals that will fix everything from poor memory to our mood. But what does the science say about the traits of the top foods for brain health? Here are some top takeaways:

• Food turns into the building blocks for our brains, so eating more high-quality foods may be a good recipe for a higher-quality brain

• Foods that are rich in polyphenols and antioxidants may be especially excellent for brain wellness (these are found in higher levels in herbs and spices!)

• Certain fats (omega-3s in particular) seem to be key to brain health

• Vitamins and minerals like zinc, magnesium and selenium are found in higher levels in nuts, seeds and leafy greens and are linked to better brain health, but by and large, eating a diversity of high-quality sources of especially plant and animal foods rich in vitamins and minerals seems key 

For more, check out my blog article https://www.austinperlmutter.com/post/brainfoods

For more free brain science, check out my weekly newsletter  www.austinperlmutter.com/newsletter 

Get the Stuck Out Shorts

Your brain uses more energy (by weight) than any other organ in the body. Your 86 billion neurons each contain up to a million mitochondria, responsible for generating power to keep your thoughts and consciousness running. When things go wrong, we may be at higher risk for brain diseases. So how does this complex system work, and what might we be able to do to improve it? Dr. Austin Perlmutter explains.

 For a comprehensive + user friendly take on brain energy, Dr. Chris Palmer's "Brain Energy" book is great! #metabolism #brainhealth #brain #neuroscience

A recent study finds that erythritol may be bad for brain health. But how does sugar impact the brain overall, and what does the research say about sugar alternatives? Should we eat more honey? How does the microbiome factor in? For a nuanced conversation specific to the recent erythritol study, check out my blog at austinperlmutter.com/blog 

Depression is a worldwide issue experienced by hundreds of millions. For years, the main theory of what was going wrong in the brain focused on the neurotransmitter serotonin. This theory is called the serotonin hypothesis, and it's based on a number of data points. But recently, researchers have questioned whether serotonin plays a central or even a major role in depression at all. In this episode, I explore:

-The current landscape of depression

-The serotonin hypothesis and issues with it

-The recent publication "The serotonin theory of depression: a systematic umbrella review of the evidence" From Nature's Molecular Psychiatry

-Other systems involved in the brain in depression like neuroplasticity, inflammation and the endocrine system

-How this research links to diet, exercise and other lifestyle factors

-Where we need to go next

Let me know what you think!

In this episode of Get the STUCK Out, Dr. Will Bulsiewicz (Dr. B) explores the role of gut health on diseases like autoimmunity, allergy cancer and inflammation. We talk about the best diets to support gut health, and how the microbiome shapes us. We compare different diets (e.g keto and more plant based) for their effects on health and talk actionable strategies to improve gut health. 

You can find out more about Dr. B's new book on his website, theplantfedgut.com. 

For more tips and science on how to get your brain and body unstuck, join the thousands receiving my newsletter at austinperlmutter.com/newsletter. 

Don't forget to subscribe! 

How does nature influence our brain function?

In this episode we'll review the science connecting exposure to nature, or "vitamin N" with improvements in general as well as brain health, and the pathways that might help explain some of these findings. We'll cover the connection between nature and stress, the sympathetic nervous system and the immune system, and how our lives spent away from nature may be negatively influencing those pathways. Then we'll dive into the research connecting nature with brain function including better cognition, better interpersonal skills and even more creativity! 

Links from this episode: 

How air pollution changes our decisions: 

https://www.psychologytoday.com/us/blog/the-modern-brain/201910/how-air-pollution-changes-our-decisions

How to dose vitamin N: https://www.psychologytoday.com/us/blog/the-modern-brain/201910/how-dose-vitamin-n

Chronic inflammation is convincingly linked to higher risk of psychiatric disorders. But how, and what can we do about it? We cover: inflammatory cytokines, the inflammatory hypothesis of depression, key pathways acted on by inflammation in the brain and the role of pharmaceuticals and lifestyle factors in acting on inflammatory pathways related to mental health.

Check out the below blog for all the references https://www.austinperlmutter.com/post/how-inflammation-worsens-mental-health

 Check out my newsletter! https://www.austinperlmutter.com/news2

This content is not intended to diagnose, treat, cure, or prevent disease. The information provided by this video should not be used as individual medical advice. You should always consult your healthcare provider for individual recommendations

 and treatment. #food #diet #sugar #health

How Does Coffee Impact Your Brain? In this video we explore Brain Health, Alzheimer's Prevention, Mental Health, Mechanism, Dosing and Metabolism

Check out the below blog for all the references https://www.austinperlmutter.com/post/what-coffee-does-to-your-brain

Check out my newsletter! https://www.austinperlmutter.com/newsletter

This content is not intended to diagnose, treat, cure, or prevent disease. The information provided by this video should not be used as individual medical advice. You should always consult your healthcare provider for individual recommendations and treatment.

In this episode, I discuss the four major types of brain cells, including neurons, microglia, astrocytes and oligodendrocytes, what they do and their role in brain health. I then discuss the research on what we can do to help optimize their function.

Get my Free Guide: 11 Science-Backed Steps to Help Boost Memory and Prevent Dementia: https://www.austinperlmutter.com/memoryguide

Check out my free newsletter https://www.austinperlmutter.com/newsletter

This content is not intended to diagnose, treat, cure, or prevent disease. The information provided by this video should not be used as individual medical advice. You should always consult your healthcare provider for individual recommendations and treatment. 

Here's the latest science on brain fog, what may be causing it and the current knowledge about potential therapeutic modalities 

Check out my newsletter! https://www.austinperlmutter.com/news2

Here's the latest science on if we should nap, how we should nap and what we should consider for brain health. 

Full article with references: https://www.austinperlmutter.com/post...https://www.austinperlmutter.com/post/napping-good-or-bad-for-your-brain

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This content is not intended to diagnose, treat, cure, or prevent disease. The information provided by this video should not be used as individual medical advice. You should always consult your healthcare

Food influences cellular aging. Avoiding certain foods may help protect your brain and body from premature aging. I discuss the science around 3 of these foods. 

Full article with references: https://www.austinperlmutter.com/post...

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This content is not intended to diagnose, treat, cure, or prevent disease. The information provided by this video should not be used as individual medical advice. You should always consult your healthcare provider for individual recommendations and treatment. 

#health #dementia #neuroscience #diet

Groundbreaking research connects muscle mass to brain health. In this episode, you’ll discover how resistance training may help fight dementia and depression, why metabolic health starts with your muscles, and how specific nutrients and supplements can supercharge both body and mind.

For my full free guide to this topic + all the studies I cited, along with a guide to top plant and animal based protein sources, head to https://www.austinperlmutter.com/muscleguide

Whether you're looking to future-proof your brain, optimize performance, or simply feel your best, this episode is your ultimate guide to harnessing the muscle-brain connection.

Check out my newsletter! https://www.austinperlmutter.com/news2

This content is not intended to diagnose, treat, cure, or prevent disease. The information provided by this video should not be used as individual medical advice. You should always consult your healthcare provider for individual recommendations and treatment.

#health #neuroscience #brain #fitness #muscle #dementia #depression #protein

6 Daily Habits to Help Prevent Dementia & Keep Your Brain Sharp | Dr. Austin Perlmutter

 Dementia and Alzheimer’s disease are on the rise — but science shows your daily habits can significantly lower your risk. In this video, physician and brain health expert Dr. Austin Perlmutter shares 6 science-backed strategies to help prevent dementia, protect memory, and keep your brain sharp at any age. These habits address the most important lifestyle factors for brain health: movement, sleep, social connection, diet, stress, and clean air. You’ll learn why they matter, the research behind them, and how to make them part of your daily routine. 

This podcast is sponsored by Lichen Air. I helped start Lichen Air because air pollution is a top threat to brain health. We build science-backed air purifiers with advanced HEPA-14 filters and large-room capacity for brain wellness. Our industry-leading, third-party tested indoor air purifier removes up to 99.995% of particles of 0.3 microns or smaller (that includes bacteria, mold, pollen, smoke and much more). You can get an exclusive $100 off the air purifier when you go to www.lichenair.com and use code "Cleanair100". Again, that’s www.lichenair.com. 

Check out my newsletter! https://www.austinperlmutter.com/newsletter

In this video: -Introduction: Why dementia prevention matters -Move your body: Exercise & brain function -Sleep for brain detox & memory consolidation -Social connection: Loneliness & dementia risk -Eat real food: diet & cognitive protection -Manage stress: Mindfulness & neuroprotection -Clean air: Pollution, brain inflammation & dementia

This content is not intended to diagnose, treat, cure, or prevent disease. The information provided by this video should not be used as individual medical advice. You should always consult your healthcare provider for individual recommendations and treatment.

The New Science of Psychedelics for Brain Health 🧠✨ For thousands of years, humans have turned to psychedelic plants and fungi—from psilocybin mushrooms to peyote cactus—for healing, ritual, and transformation. But now, cutting-edge neuroscience is uncovering how these substances may do more than alter consciousness—they may rewire the brain and reduce inflammation in ways that could benefit mental health, cognition, and even longevity.

This podcast is sponsored by Lichen Air. I helped start Lichen Air because air pollution is a top threat to brain health. We build science-backed air purifiers with advanced HEPA-14 filters and large-room capacity for brain wellness. Our industry-leading, third-party tested indoor air purifier removes up to 99.995% of particles of 0.3 microns or smaller (that includes bacteria, mold, pollen, smoke and much more). You can get an exclusive $100 off the air purifier when you go to www.lichenair.com and use code "Cleanair100". Again, that’s www.lichenair.com. 

Check out my newsletter! https://www.austinperlmutter.com/newsletter

This content is not intended to diagnose, treat, cure, or prevent disease. The information provided by this video should not be used as individual medical advice. You should always consult your healthcare provider for individual recommendations and treatment.

#Psychedelics #BrainHealth #Neuroplasticity #Inflammation #Psilocybin #MentalHealthScience #Neuroscience #DrAustinPerlmutter

Is sugar toxic to the brain? From honey to aspartame, here's the sweet science of sugar and sweeteners for brain health. #health #brain #sugar

This podcast is sponsored by Lichen Air. I helped start Lichen Air because air pollution is a top threat to brain health. We build science-backed air purifiers with advanced HEPA-14 filters and large-room capacity for brain wellness. Our industry-leading, third-party tested indoor air purifier removes up to 99.995% of particles of 0.3 microns or smaller (that includes bacteria, mold, pollen, smoke and much more). You can get an exclusive $100 off the air purifier when you go to www.lichenair.com and use code "Cleanair100". Again, that’s www.lichenair.com. 

Full article with sources: https://www.austinperlmutter.com/post/the-best-and-worst-sweeteners-for-brain-health

Check out my newsletter! https://www.austinperlmutter.com/newsletter

This content is not intended to diagnose, treat, cure, or prevent disease. The information provided by this video should not be used as individual medical advice. You should always consult your healthcare provider for individual recommendations and treatment.

Creatine may boost brain metabolic and immune systems. This is cutting-edge research worth knowing!

 For all the references/articles I cited: https://www.austinperlmutter.com/post/the-neuroscience-of-creatine

#creatine #muscle #memory #neuroscience

Check out my newsletter! https://www.austinperlmutter.com/newsletter

This content is not intended to diagnose, treat, cure, or prevent disease. The information provided by this video should not be used as individual medical advice. You should always consult your healthcare provider for individual recommendations and treatment.