11 Science-Backed Steps to Help Boost Memory and Prevent Dementia

A free science-backed brain health guide from Austin Perlmutter, MD

Dementia affects over 55 million people worldwide — and emerging research suggests a major proportion of cases are preventable through lifestyle changes. In this free guide, Austin Perlmutter, MD walks you through 11 of the most evidence-backed steps you can take right now to sharpen your memory, protect your brain from cognitive decline, and reduce your long-term risk of Alzheimer's and other dementias.

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THE SCIENCE

Why this matters more than you've been told

A 2023 study in Neurology found that closely following a MIND or Mediterranean-style diet was associated with fewer signs of Alzheimer's pathology at autopsy. A 2022 meta-analysis linked creatine supplementation to measurable improvements in memory performance. And a 2022 review of B-vitamin trials found that supplementation slowed brain atrophy in people with mild cognitive impairment — especially those with healthy omega-3 levels.

At the same time, everyday exposures are working against us. Poor indoor air quality, common pesticides, and heavy metals like lead and mercury have all been linked to accelerated cognitive decline. Most people have never heard this — and even fewer know what to do about it. That's exactly why this guide exists.

Eleven Levers, Not One

Nutrition, movement, sleep, stress, toxins, and more — brain health is multi-factorial, and this guide treats it that way.

The Exposures Others Skip

Indoor air pollutants, pesticide residue, and heavy metals in everyday products — the hidden risks most guides never mention.

Practical, Not Preachy

Every tip comes with a clear, concrete action step you can start today — no fluff, no jargon, just what works.

Austin Perlmutter, MD

Austin Perlmutter is a physician, brain health researcher, and New York Times bestselling co-author of Brain Wash. He has spent his career translating cutting-edge neuroscience into practical, plain-language guidance that helps people take real action to protect their memory and cognitive health.

His work has been featured across major media outlets and read by millions of people seeking a science-based, no-nonsense approach to brain health.