After years of work, I’m proud to share that my new book, Brain Defenders, is now available for pre-order.
We are witnessing a dramatic rise in neurological disease. The encouraging news is that many of the drivers of brain decline are identifiable and modifiable.
This book is about moving from reacting to disease to actively defending brain health.
When you pre-order, you’ll receive exclusive bonuses:
📖 A sneak peek of Chapter 1 🧠 The complete Brain Defenders glossary 🎁 Exclusive partner offers curated for brain health
Signed copies are also available for U.S. readers through @booksonthirdnaples .
Comment DEFENDERS and I’ll send you the pre-order link, bonus details, and all purchase options.
Researchers found that women with Alzheimer’s had lower levels of omega-3s and higher levels of saturated fats, pointing to a disrupted lipid balance that may influence brain decline.
Supporting healthy omega-3 levels through diet or supplementation may play a key role in protecting cognitive health.
If a doctor offered you a medication that could decrease your risk of dementia by as much as 50%, would you take it?
Well, the latest research is very clear. Even at the very lowest levels of daily walking, from exercise or movement throughout your day, risk of dementia begins to decline.
The takeaway: Get moving. Any amount will help.
A recent study published in The Lancet looked at how small, realistic changes in daily movement and sitting time impact long-term health. The findings were striking: Reducing time spent sitting by just 30 minutes a day was associated with a meaningful reduction in overall mortality. You don’t need to think about this as making drastic changes. Instead, consider small, consistent shifts in your daily behavior. A simple place to start:
➡️ Take a 10-minute walk after meals
➡️ Start and end your day with a 15-minute walk
➡️ Break up long periods of sitting whenever you can
Small changes, repeated daily, add up over time.
One of the best things you can do for your brain today might already be sitting in your bathroom drawer.
In this conversation with @doc_amen , we discuss the surprising connections most people overlook when it comes to brain health, along with science-backed insights on protecting the brain, improving mental health, and understanding the everyday habits that shape long-term cognitive function.
Comment AMEN and I’ll send you the episode.
Most women are not told what is actually happening in the brain during perimenopause.
As estrogen levels decline, the brain’s immune system becomes more active in ways that can lead to the loss of synapses, the connections between brain cells that support memory and cognition.
This is one of the reasons some women notice changes in focus, recall, and mental clarity during this time.
It also raises an important point: Supporting the brain during this transition should be part of the conversation, not an afterthought.
You’re probably overlooking one of the biggest threats to your brain. In this episode of The Empowering Neurologist, I sit down with @doc_amen to discuss how brain imaging is reshaping the conversation around mental health, aging, trauma, inflammation, and cognitive decline. We explore why psychiatry rarely looks directly at the organ it treats, what nearly 300,000 brain scans have revealed, and why the brain you have today is not the brain you’re stuck with.
Comment AMEN for a link to the episode.
If you cannot exercise every day, do not write it off altogether. It is easy to think that if it is not consistent, it does not count. That is not the case.
New research offers some flexibility. Even people who fit their exercise into one or two days a week, often called “weekend warriors,” can still see meaningful benefits.
I wrote about this in my recent blog post. Comment WARRIOR and I’ll DM you the link.
If you’re in your 20s or 30s, there are a few lab numbers you should not be ignoring. Your brain’s future is closely tied to your metabolic health, and these markers offer a clear window into how your body is functioning today. Most people focus on the wrong labs, while overlooking the ones that matter most for long-term cognitive health. These values reflect how well your body is managing blood sugar and insulin, which are key drivers of inflammation and brain resilience over time. Save this for your next round of lab work.
Most people are not getting enough omega-3s to support brain health. There is a meaningful difference between minimal intake and optimal intake. In my view, the target should be higher than what is commonly recommended:
➡️ Total omega-3 intake: 1,500–2,000 mg of EPA + DHA daily
➡️ DHA specifically: at least 800–1,000 mg per day
DHA plays a central role in brain structure and function, which is why I emphasize it specifically.
GLP-1 drugs are not just about weight loss. These medications target metabolism, and metabolic dysfunction is a major driver of Alzheimer’s disease. Some data in diabetic populations is now showing a lower incidence of Alzheimer’s in those using GLP-1 drugs compared to other treatments. At the same time, they do not appear to treat Alzheimer’s once it is established.
That distinction matters. It suggests a potential role in prevention, not a cure.
I go deeper on this in my new book Brain Defenders. Comment DEFENDERS to pre-order your copy today.
Most people hear “APOE4” and assume the worst. APOE4 is a risk factor, not a diagnosis. Lifestyle, metabolic health, inflammation, and environmental factors all play a meaningful role in how that risk expresses over time. This is why the conversation around brain health needs to shift toward prevention and proactive strategies. I recently spoke with @seanmikekelly about what it actually means to carry APOE4 and how to think about risk in a more informed way. Comment APOE4 and I’ll send you the link to listen to the full conversation.
