Dr. Austin Perlmutter
Austin Perlmutter, MD · Brain Health Series
The 10 Everyday Foods With the Strongest Science for a Sharper, Healthier Brain
A free, physician-written guide to the foods most consistently linked to better memory, mood, and long-term cognitive resilience — plus exactly how to get more of them onto your plate.
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Your brain uses roughly 20% of your daily energy — yet most of us never learn which foods actually support it. In this free guide, you'll discover the 10 everyday foods with the strongest research behind them for memory, mood, and long-term brain health, plus a simple way to start eating more of them today.
NYT bestselling author
Backed by peer-reviewed research
100% Free, no credit card
INSIDE THE FREE GUIDE
What's inside the guide
Ten foods with some of the strongest brain-specific evidence behind them — each paired with the real studies, so you can see the science for yourself.
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Fatty Fish
Omega-3 rich fish like salmon and sardines are linked to slower cognitive decline and better mood regulation.
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Extra Virgin Olive Oil
Polyphenol-rich olive oil is tied to lower rates of cognitive decline in long-term Mediterranean diet studies.
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Nuts & Seeds
Walnuts, almonds, flax and chia deliver healthy fats and minerals tied to sharper memory.
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Leafy Greens
Spinach, kale and other greens are among the top foods linked to slower brain aging in cohort studies.
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Berries
Blueberries and other berries are rich in anthocyanins shown to improve memory in clinical trials.
THE PROBLEM
You've been told brain health has to be expensive, complicated, or a secret.
Billions are spent every year chasing the next brain-health breakthrough — supplements, devices, expensive tests. But your brain, which makes up just 2% of your body weight yet burns roughly 20% of your daily energy, responds most powerfully to something far simpler: what's on your plate.
This guide cuts through the noise and distills the research down to 10 everyday foods — no fads, no gimmicks, just the evidence and exactly how to use it.
"Your brain responds every single day to what you eat. The science is clear , we are much better off not looking for a miracle, but for a better diet.
Austin Perlmutter, MD
MORE FOODS INSIDE
Five more foods, the same rigorous science
Beyond the essentials, these everyday additions round out the full 10 — each backed by real research on memory, mood, and long-term brain health.
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Herbs & Spices
Turmeric, rosemary, and sage contain compounds shown to reduce brain inflammation and support memory — plus how much you actually need to see an effect.
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Coffee & Tea
Caffeine and polyphenols linked to lower dementia risk — plus the honest tradeoffs around timing, sleep, and how much is too much.
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Dark Chocolate & Cacao
Flavanol-rich cacao is linked to improved blood flow to the brain and sharper memory — including exactly which percentage of cacao to look for in your chocolate.
MEET THE AUTHOR
Austin Perlmutter, MD
Austin Perlmutter, MD is a physician, brain health researcher, New York Times bestselling author, and educator focused on helping people understand the science of brain health, nutrition, metabolism, and behavior change. He is the co-author of Brain Wash with David Perlmutter, MD.
Through the Better Brain Update newsletter, he shares practical, research-backed insights with over 160,000 readers each week — helping people apply the science of brain health to everyday life.
Physician (MD)
Brain Health Researcher
NYT Bestselling Author
Co-author of Brain Wash
GET YOUR FREE COPY NOW
Start protecting your brain with your next meal.
Pick just one of these 10 foods to add to your plate today. Enter your email below and I'll send you the full guide instantly.
Medical disclaimer: Statements in this guide have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent disease. Always consult your healthcare provider for individual recommendations before making changes to your diet.