107- improve your brain to avoid alzheimer's, … would increase your risk of heart disease and...

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Episode107:ImproveYourBraintoAvoid

Alzheimer’s,Dementia&MemoryLosswithDr.Perlmutter


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Child:WelcometomyMommy’spodcast.

Katie:Hello,andwelcometotheHealthyMomsPodcast.I'mKatiefromwellnessmama.com,andI'mheretodaywithsomeonewhoIhavefollowedforaverylongtime.Dr.Perlmutterisaboard-certifiedneurologist,afellowoftheAmericanCollegeofNutritionandfour-timeNewYorkTimesbestsellingauthorincludinghismostpopularbook,"GrainBrain:TheSurprisingTruthAboutWheat,Carbs,andSugar,"you'veprobablyheardofit.He'spublishedextensivelyinpeer-reviewedjournals,he'sbeeninterviewedbyeveryonefromLarryKing,toOprah,toDr.Ozandmanyothers.Andhe'stherecipientoftheLinusPaulingAwardforhisinnovativeapproachestoneurologicaldisorders.Healsohasanamazingblogandwebsitewithatonofgreatresourcesandwe'regonnadelveintoalotofhisfavoritetopicstoday.So,welcomeDr.Perlmutter.Dr.Perlmutter:Well,I'mdelightedtobehere.Thanksforhavingme.Katie:Thankyouforbeinghere.You'resuchanamazingresourceandIthinkyoubringalotofclaritytoalotoftopicsespeciallyinthehealthfieldthatareconfusingtoalotofpeople.So,Iwannajumprightinandrespectyourtime.OnethingyouwriteawholelotaboutisAlzheimer'sandDementiaandthesekindofdiseasesthatseemsoconfusingtoalotofpeople.You'vebeencriticalabouttheefforttofindingacureforAlzheimer's.Canyouexplainyourperspectiveonthis?Dr.Perlmutter:Well,I'mnotcriticalaboutanefforttofindacureforthisdevastatingdisease,farfromit.IthinkthattheresearcherswhoareendeavoringtofindacureforAlzheimer'sdeserveahugeamountofcredit.IthinkthatmaybethatperceptionhasbeenbroughtforwardbecauseofmyeffortstoreallyfocusontheideaofdiseasepreventionasrelatestoAlzheimer'sdisease.Imean,ifwecouldpreventthedisease,there'dbenoreasontohaveacure.But,again,I'mallinwhenitcomestoeffortstofindacureforthisdevastatingconditionthat'saffectingfiveandahalfmillionAmericans.Imean,I'vebeenthroughit,Iknowwhatit'sliketobeafamilymemberofanAlzheimer'spatient.It's,youknow,it'sreallyvery,verychallenging.So,wenowfullyunderstandthatAlzheimer'sisbyandlargepreventablebyexercise,bykeepingbloodsugarlevelslowandthisispublishedinourwell-respectedpeer-reviewedjournals.Forexample,theresearchthatrelatesbloodsugarandAlzheimer'swaspublishedinTheJournalofAlzheimer'sDisease.Somereallyterrificworkbyadoctor,MelissaSchilling,asamatteroffactrecentlypublishedfromNYU,showswhatapowerfulrelationshipdiabeteshasintermsofdevelopingAlzheimer'sdisease.So,that'sthekindoffocusthatIthinkweneedtohave.JohnKennedysaidinhisinaugurationthatthetimetofixtheroofiswhenthesunisshining.Again,I'mallinwhenitcomestofindingacurebut,gee,whydon'tweemphasizepreventionasitrelatestothesituation?Katie:That'sagreatpointandatleastfromwhatI'vereadoftheconventionalmodel,thereseemstobesomepeoplewhothinkthatit'sjustgeneticorthereisn'tprevention.AndIknowyousaidthere'speer-reviewedstudiesthatshowtheopposite,butwhatdoyouthinkarethefactorsthatincreasetheriskofAlzheimer'sdiseaseandthatpeopleneedtobeaddressing,especiallyiftheythinktheyhavemaybeageneticpredispositiontothis?Dr.Perlmutter:Ithinkthat,indeed,therearecertainlyplentyofriskfactorsthatarefarmoreimportantthanthegeneticsofAlzheimer'sdiseasethatweneedtopayvery,verystrictattentionto.Forexample,becomingatype2diabeticwhichis,byandlarge,achoicebaseduponourlifestylechoices,quadruplesaperson'sriskfor


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Alzheimer's.Imean,youknow,ifyoulivetobeage85,yourriskofAlzheimer'srightnowis50-50,anyway,despiteyourgenetics.Ifyouhaveafamilymemberwhohasbeendiagnosedthenyourriskisobviouslyincreased.IfyouhappentocarryaspecificgenemarkercalledtheApoE-4genotypeorallele,yourriskisincreaseddepending,ofcourse,onthenumberofthosegenesthatyoucarry,oneortwo.So,Idon'tthinkthatweshouldgenerallyconsiderAlzheimer'stobeageneticsituationthatyouinherit,althoughthereisaformofinheritedAlzheimer'swhichisexceedinglyrare.Byandlarge,Alzheimer'sneedstobelookeduponasamanifestationofenvironmentalissues,choicesoverwhichwehavecontrol,likediet,likeexercise.ThereisalargebodyofresearchthatdemonstratessignificantreductionintheriskforAlzheimer'sdiseaseinindividualswhoexerciseonaregularbasis.Similarlyasmentioned,diabetesplaysahugeroleasdoesevensubtleelevationofbloodsugar,evenwithoutbecomingdiagnosedwithdiabetes.So,youknow,mydespairistosomedegreethatthatinformationisn'tmadeavailabletothepublicingeneral.Youknow,we,inAmerica,sortofaregiventhenotionthatwecanliveourliveshoweverwechooseandthenwhenwesuddenlyhaveaproblem,likeAlzheimer'sorbloodpressureissuesordiabetesorcancer,thatthereisgoingtobeamagiccureavailableforus.Let'sbevery,veryclearthatthereisnotreatmentofanyutilityavailableforAlzheimer'sdiseasetoday,nonewhatsoeverandyet,ourmostwell-respectedinstitutionsaretellingusthatitisbyandlargepreventable.So,youknow,it'sabitfrustratingthatthatwordisn'tgettingoutasmuchasitshouldandthatbecomes,youknow,alifemissionforsomebodylikemyself.Katie:Ilovethatandyoumentionedinpassingthatitaffectedyoupersonallyandthatyouhadafamilymember.Ifyoudon'tmindsharing,canyoutellthatstoryandhowyoucametohavesuchaninterestinthis?Dr.Perlmutter:IwouldsaythatmyinterestinAlzheimer'sdevelopedlongbeforemyfatherwasdiagnosed.Youknow,I'vebeenpracticingmedicinefor35years,mostofthattimethelastthirtyyearshasbeenasaneurologist.Andso,I'vebeeninvolvedinAlzheimer'sclinicaltreatmentaswellasresearchforalong,longtime.Morerecently,myfatherdevelopedAlzheimer'sdisease.Averybrilliantbrainsurgeonand,youknow,watchinghimdeteriorateandultimatelydiefromthatdiseasewasverychallengingforme.Itwasalso,however,aneventthatgalvanizedmydedicationtodoingwhatIdoandthatisraisingthelevelofinformationforthepublicintermsofwhatwecando,intermsoflifestylechoicesthatcankeepthisfromhappening.So,youknow,that'smystory.That,youknow,thecruelironyishereIamdedicatingmylifetothisdiseaseanditendsupclaimingmyownfather.Suchisthewaythingsgobut,youknow,wetaketheselifelessonsandaskourselves,okay,whatdoesitmean,whatamIsupposedtodowiththisinformation,andhowcanImaketheworldabetterplacebasedupon,youknow,thisevent?Katie:I'msosorryforyourlossbutsogratefulthatyou'reworkingtohelpothersavoidthis.Andyouhave...Imentionedyouhavefourbooksandthemost...atleasttheoneI'vereadthemostis"GrainBrain,"butcanyoutalkabout,youhaveawholeplaninallofyourdifferentbooksdedicatedtowardsthepreventionaspectofthisintobrainhealth.So,canyoutalkaboutsomeofthiscoretendencythatyousuggestforpeople?Dr.Perlmutter:Well,IcanforsureandIthinkthat,youknow,it'snotjustthatDr.Perlmutterhascomeupwiththeseideasbuttobesurethisis,youknow,inourmostwell-respectedpeer-reviewedliteraturethat,forexample,researchatUCLAandalsoUniversityofPittsburghdemonstratesthatthereisaprofoundbenefittothebrainofbeinginvolvedinaerobicexercise.Weknowthataerobicexercisechangesourgeneexpression,leadstotheproductioninthebodyofachemicalcalledBDNF,whichislikegrowthhormoneforthebrain.It


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protectsbraincells.ItactuallyleadstoincreasedgrowthofnewbraincellsanditevenleadstoabetterconnectionbetweenbraincellsallofwhichrelatestoabetterbrainandabrainthatismoreresistanttosuccumbingtoAlzheimer'sdisease.InaneditorialthatfollowedsomerecentresearchfromaDr.EriksonatUCLAandUniversityofPittsburgh,theeditorialin"TheJournalofAlzheimer'sDisease"commentedthatifthatlackofexerciseorasedentarylifestyleisresponsibleforabout20%ofthe46millionAlzheimer'scasesworldwideandthatifpeoplewouldengageinexercise,itwouldreducetheincidenceofAlzheimer'sbyabout50%.That'shuge.Canyouimagineadiseasethat'scostingAmericansrightnow230billiondollarsayear,thatdoesn'tputapricetagontheemotionalcostforfamilymembers?Butthediseaseforwhichwehavenotreatment,50%reductionifpeoplewouldsimplyexercise.Gosh,thatshouldbeontheeveningnewsonthefrontpageof"TheNewYorkTimes."So,youknow,we'regettingtherethough.We'regettingtoaplacewherepeoplearerealizingthat,youknow,ourmedicalresearchisgreat,wehavegreathopesforacureaswetalkedaboutearlierbutrightnow,today,weknowthesciencethattellsusthisisbyandlargeapreventabledisease.Katie:That'sstaggering.Likeyousaid,anydiseasethatyoucanreduceyourriskby50%withsomethingfreelikeexercise,that'sincredible.Whataboutstemcelltherapy?Iknowthere'sbeenalittlebitofpressrelatedtothatrecently.Whatareyourthoughtsonthat?Dr.Perlmutter:Well,wecanembracestemcelltherapy.And,infact,Kate,Ihaveawaythatyoucangetstemcelltherapytoprotectyourbrainrightawayandit'svery,veryexpensive.Allyouhavetodoisgooutandbuyanewpairofsneakersbecausewhenyouexercise,whenyouaerobicallyexercise,youarecreatingnewstemcellsinyourbrainthatthendevelopintofullyfunctionalbraincells,neurons.So,that'sexactlywhatitiswe'retalkingabout.We'retalkingaboutamplifyingthestemcelltherapythat'sgoingoninyourbrainrightthisminute.Thisissomethingthatcontinuesforyourentirelifetimeandwhatyouwannaknowiswhatyoucandotoincreasethatactivity.Weknowthatcaloricrestriction,theomega-3DHA,theherbturmeric,somethingcalledwholecoffeefruitconcentrate,theseareallwaystoincreasethisBDNFwhichisthesignalforyourbraintoturnonstemcelltherapy.So,youdon'tneedtogotoaclinicinTijuanaandspend$60,000foratreatmentthathasnoprovenbenefitorenrollyourselfinatrialhereinAmericawhereyoumayormaynotgetstemcells.Youcandoitrightnow,today,justbystartingtoexercise.Katie:Ilovethat.Arethereexercisesinparticularthatyourecommend?Iknow,obviously,movementisgreatnomatterwhatitisbutIknowalotofpeopleespeciallywomenaftermenopause,trytofocusonweightliftingandweight-bearingexerciseforthebonebenefitsaswellbutwhenitcomestothebrain,aretheretypesthatstandout?Dr.Perlmutter:Itlookslikeaccordingtotheresearchthataerobicsand,really,caloricexpenditureistherealkeytoenhancingthebrainvitality,makingthebrainmoreresistanttodeteriorationandactuallygrowingnewbraincellsinthebrain'smemorycentercalledthehippocampus.Again,that'sworkofDr.KirkEricksonandotherscollaborativeresearch.So,newresearchisactuallyjustbeenpublishedthatdemonstratesimprovedcognitivefunctioninindividualsovertheageof50baseduponavarietyofexercisesincluding,notjustaerobics,buteventaichiandresistiveexercisesaswell.So,itturnsoutthatprobablytheworstthingpeoplecandofortheirbrainsistositontheirbuttsallday.Youknow,franklynotonlyisthatbadfortheirriskfor


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obesityanddiabeteswhicharecontributingfactorstobraindegeneration,butalsocertainlyitcutsthemofffromwhatwe'vebeentalkingaboutthisideaoffreestemcelltherapytobuildabetterbrain.Katie:Yeah,thatmakessomuchsenseandIthinkalotofpeople,atleastinmyagebracket,I'minmy30s,theykindofignoretheideaofbrainhealth.Likethat'ssomethingthey'regonnamaybeconsideraddressingwhenthey'reintheir50sor60sbutIthinkyou'resoright,thatifyoustartthisnowit'ssomucheasier.Likeanything,theearlieryoustart,theeasierthepreventionisandthemorebenefityou'llgetoverthelong-term.AnotherthingI'veseenalotof,atleastarticles,Ihaven'tseeninthestudiesdirectlybutwiththeroleofsocialinteraction,there'sallthesearticlesthatsay,youknow,likewomenwhohaveclosefemalefriendshavealowerriskormenwhohavegoodfriendshavealowerriskofAlzheimer's.What'sthatconnectionthere,isthereactuallysciencethatbacksthatup?Dr.Perlmutter:Thereissciencethatbacksitup.TherearemultiplestudiesthattalkaboutsocialinteractionandbeingengagedorbeinginvolvedinactivitiesthatonefindsjoyfulandthemechanismIthink,again,isabitspeculative.Butwhatwedoknowisthatthoseindividualswhoareinvolvedinrelationships,whoareinvolvedinactivitiesthattendtoreducestress,havelowerlevelsofachemicalcalledcortisol.Andthereasonthat'simportantisbecausecortisolplayssomeveryimportantrolesinhumanphysiologythatareadaptiveandprotectivebutwedoknowthey'vechronicallyelevatedlevelsofcortisolaredetrimentaltothebrain,bothdirectlyandalsodetrimentaltothebrainbecauseofthechangesthatcortisolcanmakeintermsofthegutbacteriaaswellastheleakinessofthegut.Andthatultimatelyincreasesinflammationwhichisdetrimentalforthebrain.There'swonderfulworkbyaDr.RobertSapolsky.He'sreallybeenquitethepioneerinlookingattherelationshipbetweenourlevelsofstress,oursocialinteractionandriskfordegenerationofthebrain.He'sspentdecadesworkingwithprimatesandhasreallydonealotofpublicationinthisarea.So,there'splentyofgreatbooks,textbooksactuallywrittenaboutthesubjectaswellasmultiple,multiplepeer-reviewedscientificpublications.Katie:That'sreallyhelpful.So,youmentionedstressandI'dlovetogetyourtakeonthisaswellbecauseIthinkthere'sbeenalotofawarenessaboutmeditationandjustreducingmentalstress.Butfrommyperspective,atleast,Ifeellikealotofushaveallthesephysicalstressorsthatwemaybedon'tconsiderstress,thatweinteractwithonadailybasis.Whetherit'sartificiallightlateintotheeveningthat'saffecting,likeyoumentionedthecortisolpatternstolikestressesfromourenvironmentandourfood,butwheredoyoufallonthat?What'syourtakeonstressesimpactonbrainhealthandwhatdoyourecomendforpeople?Dr.Perlmutter:Well,stressisaprettyencompassingtopic,we,asmentioned.Imean,wecantalkaboutemotionalstress,environmentalstress,stressthatismetabolicbaseduponthingsgoingonwithinourbodiesand,youknow,itturnsoutthatalow-levelofstressinanyoftheseandothercategoriesisactuallygoodforustosomedegree.Wecalllow-levelstressofanyofourbodysystems,whenit'shelpfulit'scalledhormesis.It'satermthatindicatesthatourbodiesintheiradd...asourbodiesadapttothesestresses,it'sactuallyultimatelyapositiveexperience.Forexample,everybodytendstocastigatewhatarecalledfreeradicals,youknow,thesedamagingfreeradicalsthatdestroyourDNAandproteinandfat,andthereforeweneedtoloadupontakingantioxidantsinordertoquenchfreeradicals.But,youknow,freeradicalsdoagoodthing.Theyhelpusridourbodiesofinvadingbacteria,forexample,butmoreimportantlywhenwehavetheproductionoffreeradicalsorourbodiesareundergoingwhatiscalled


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oxidativestress,there'stheterm,itactuallyisapowerfulsignaltoourgenome,ourDNAtomakeimportantchemicalsthatarethenhelpingusdefendourselves.Wemakeourownantioxidants.Wemakeourownanti-inflammatorychemicals.Weup-regulateorturnonourdetoxificationpathways,forexample,whenwearestressedwithatoxin.So,wehavewonderfulbuilt-inmechanismstodealwithstressandmanyofthosemechanismsareactually,ultimatelywhenthey'reactivatedverypositiveforus.It'swhenthesesystemsareoverwhelmed,eitherintheshort-termbyahugelevelofchallengeorstress,orchronicallybyalowerlevelbutongoinglevelofstress,whetherit'semotionalortoxicormetabolic.So,youknow,forexample,ifweareconstantlyinvolvedinalow-levelofemotionalstress,beinginabadworkenvironmentorabadrelationship,again,cortisolbeingoneofthekeyplayershereisturnedon.Alow-levelofcortisolisagoodthingbutapersistentlyelevatedlevelofthischemicalcortisol,asmentioned,invokeschangesintheorganismsthatliveinthegut,increasestheleakinessofthegutwhichincreasesinflammationandisdirectlytoxictothecellsthatmakeupthebrain'smemorycenter.So,itreallyisn'taquestionofblackandwhiteasitrelatestostress.It'smoreofacontextualquestionintermsof,isitchronicelevation,chronicpersistenceofstressorinacuteveryseverestressthatcanhave...thatcanoverwhelmourprotectivemechanisms.Katie:Gotya.AndIknowonethingIread,otherinterviewsyou'vedoneandyouspeakaboutgratitudealot.Andjustlikeexercises,afreewaytoscientificallyreduceyourriskofAlzheimer's,youtalkalotaboutthebenefitsofgratitudeandhowtocultivatethat.So,canyouexplainthewaythatgratitudecanhelp?Dr.Perlmutter:IcanandIthinkthatclearlythere'slesshardcoresciencehereaswetalkaboutsomethingasobtuseasgratitudeorloveandouractsofkindness,forexample.Youknow,it'shardtoimaginethatscientistsarereallygonnawannastudythatwhentheycanbelookingat,youknow,CRISPRtechnologyorsomethinglikethat.Butthatsaid,Ithinkthat,youknow,therearestudiesthatdemonstratethatindividualswhoareputinanenvironmentinwhichtheycaneitherexpressgratitudeornot,theyhavebeenstudiedwithprettyhigh-levelsophisticationofbrainscansthatdemonstratechangesintheactivityoftheirbrainswhetherthey...whenthey'reexperiencinggratitudeorexpressinggratitude,rather,ornot.So,Ithinkthat,youknow,weareearlyintheresearchlookingattheeffectofgratitudeonthebrainbutIthinkthattheearlyresultsdemonstratethatit'svery,verypositive.Ithinkthattheexpressionofgratitude,showingyourgratitudebyyouractionswillultimatelybefoundtobeastressreducerandwillhelptempercortisolandthroughthatmechanismaswellwillbefoundtobeagoodthingforyou.Katie:Ilovethat.AndonethingI'vesaidmanytimesinmyownwritingisthat,allthehealthexperts,itfeelslikethere'ssomanydifferentdiets,differentprotocolsbuttheonethingI'myettoseeanyonedisagreeonistheimportanceofsleep.Imean,Ijustseeanyonesaylike,ifyoudon'tsleepyou'llbehealthierandobviouslythere'sabrainconnectionhereaswell.So,whatroledoessleepplayinmaintainingahealthybrain?Dr.Perlmutter:First,letmesaythatyou'reabsolutelyright,youknow.Whilethereareamultitudeofdietaryrecommendations,althoughIwillsaythatwithtime,thevariousseeminglydisparatedietsarecomingcloserandclosertosomecommongroundinthemiddlewithsomefundamentalsoflowersugar,lowercarbs,higherfatandfiber.Imean,it'sgettingtobemoreandmorecommonthemebutasmentioned,sleepisuniformlyaccepted,qualitysleephasbeengoodforyou.What'sgoingonduringsleep,therearemanythings.Weknow


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thatsleepiswhenweactivatewhatiscalledourglymphaticsystem.That'ssortoflikethelymphaticsystembutinthebrainandbasicallyinvolvedinthebraincleaningitselfup.That'saveryactiveenergydependentprocessthatoccursduringsleepandisfundamentallyimportantforgoodbrainfunction.Weknowthatourmemories,forexample,areconsolidatedandcategorizedandputwheretheyneedtobeduringsleepaswell.So,sleephassomeveryimportantbrain-relatedpositivesalubriousactions.Clearly,individualswhohaveinterruptedsleep,whoarenotgettingthebenefitofdeepsleepareatgreaterriskforavarietyofproblems,includingdiabetes,cancerandevenAlzheimer'sdisease.So,ItalkedaboutthatactuallyquiteabitintheGrainBrainwholelifeplan.Eventalkingabouttheimportanceofgettingasleepstudy,whichevenIdid.EventhoughIthinkIsleepreally,reallywellbutbecauseofmyfamilyhistoryofAlzheimer's,IwantedtooffloadasmanyriskfactorsasIcould.So,Ispentthenightinthesleeplaboratoryandunderwentasleepstudy.So,Ithinkit'sreallyimportantforpeoplewhoeventhinktheyaresleepingwellthroughthenight,tohavethattypeofstudybecauseitmaybefullofsurprises.Katie:Yeah.Iagree.Myhusbandbyallaspectsislikeextremelyhealthy.Wedidthelifeinsurancethingandhegotlikethesuperpremiumpreferred,superhealthy,andwhenhedidasleepstudywefoundouthehadlikelow-levelsleepapnea.So,we'reworkingonaddressingthatandIthinkyou'reright.There'sthingsyoucan'tjust...whenyou'reasleep,you'renotabletotakedatapoints.So,that'sagreattipaswell.Yourbooks,youmentionedyourbooks,I'llmakesurethosearealllinkedintheshownotes,they'reawesomeandthey'reavailable,I'msure,onAmazonandineverybookstore.ButwhenImentionedIwasgonnabeinterviewingyou,myaudiencewasreallyexcitedandhadalotofquestionstheywantedmetothrowatyou.So,ifyou'reokaywiththat,I'mgonnagothroughsomethattheywouldloveanswersto.Dr.Perlmutter:Isthisthelightninground?Katie:Thelightninground,yes.Iwon’ttalkfast.Dr.Perlmutter:Andtheseanswerscountdouble?Katie:Theydocountdoublebutfeelfreetalkaslongasyouwant.Youdon'thavetoanswerquickly.So,thefirstoneisaboutketosisandwhatyourthoughtsareonthat.Obviously,it'sasuperpopulardietrightnow.I'mgettingalotofsearchtermsevenonmyblog,peoplelookingforrecipesforketosisorinformationaboutit.So,whatdoyouthinkaboutketosisandisthereatimeandaplaceforitoraretherecautionsaboutit?Whatdoyourecommend?Dr.Perlmutter:Letmefirsttakeastepbackandjustsortofdefinewhatwe'retalkingabouthere.Ketosisisatermthat'susedforaconditioninthebodywhenthefuelthatpowersthebodyhasbeenshiftedawayfromsugarmoretowardsbreakingdownfatandthenthatfatgoestotheliverandcreatesacertain,whatarecalledketonebodiesthatwethenusenotonlyforfuelbutevenmoreimportantlytheseketonebodies,thesechemicalsthataremadewhenthe...whentheliver'smetabolizingfat.Thesechemicalscalledketonebodieshaveprofoundactivityintermsofwhatiscalledcellsignaling,intermsofchangingtheexpressionofourDNA,averywidevarietyofactivitiesthattheseketonebodieshave.Theideaofgoingintoketosisisreallygainingalotofpopularityasoflateandit'sreallyabrandnewthing.But,youknow,Isaythattongueincheekbecausetruthfullyformostofourtimeonthisplanet,forprobablyabout98%ofourtimewalkingthisplanet,humanshavebeeninandoutofketosisonaregularbasis.Why?


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Becausewedidn'thaveaccesstocarbohydratesorcertainlyanyaccesstosugarexceptmaybewhenthewildblueberrieswouldripenonceayear.Ourdietswerebaseduponfatandproteinforthemostpart,aswellaslotsofdietaryfiberandsomecomplexcarbohydrates.So,ourbodiesreallyweren'texposedtosugarandthepoundingwithcarbohydratesthatsotypifiesthemodernsituation.Beinginketosisisagoodthingforthebrain.Thebrainismuchmoreabletousefatasafuelsourceasopposedtoglucose,whenthebrainisburning,ifyouwill,fatasafuelsource,it'sdoingsocreatingtheenergymoleculesof...thatarecreatedcalledATPbutdoessowiththesideeffectoflessproductionofwhatarecalleddamagingfreeradicals.Higherlevelsoffreeradicalsareproducedwhenthebrainburnsglucoseorsugar.So,weknowthatbeyondjustasafuelsource,theotherideasofburning,ofhavingketonesinyourbodyandspecificallyonethatiscalledbetahydroxybutyrateorthinking,justthinkaboutbutyrate.Butwhat...asImentionedbefore,thisdoesisitreducesinflammation.Itreducestheproductionoffreeradicals.Ithelpsbalancetheimmunesystemandthenyouhavesomewidespreadpositiveeffectsofbeinginketosis.Ifpeopleareinterestedinlearningmore,asyoumentioned,youcanlinktomywebsite.I'vegotalotofgreatinterviewswithsortoftheleadersinthiswholeketosismovement.Iwillbeinterviewingothers.There'sawonderfulbookcalled,"TheMetabolicApproachtoCancer:IntegratingDeepNutrition,theKetogenicDiet,andNontoxicBio-IndividualizedTherapies,"aterrificbookthatreallytakesthissomewhatchallengingscienceofketosisandmakesituser-friendlyintermsofwhatyoucandoday-to-daytobeinketosis.And,youknow,Ihavetosaythatbeinginketosis,Ithinkisgoodforthebrain.It'scertainlybeinglookeduponasatreatmentforbraindisorders.Beenpublishedin2005asapowerfullyeffectivetreatmentforParkinson'sdisease,amedicalfoodthatisapprovedbytheFDAforAlzheimer's,isbasedonthisnotionofgettingmoreketonebodiesintothebloodstream.Butyoudon'thavetotakeanythingspecial,youjusthavetostopthesugarandeatmoregoodtypesoffats.Somefatsthatwillhelpyougetintoketosisincludethingslikecoconutoilorevenmoreimportantlywhat'scalledMCToil,thatapersoncanbuyatthehealthfoodstore.Thesearewaysofpushingyourbodyintoketosisandultimately,youknow,stayinginketosis.Katie:Yeah.It'sgreat.Ithinkyouhaveresourcesonyourwebsite,aswell.I’llmakesuretolinktothose.AnotherquestionthatIknowyou'vewrittenextensivelyaboutandpeoplehavequestionsaboutare,whataboutartificialsweetenersandarethereanysafeones?Whataboutxylitol,erythritolandstevia?So,Iknowyouhavesomestrongthoughtsonartificialsweeteners.Dr.Perlmutter:IdoandthereasonIhavethesethoughtsnotabouttheseso-callednaturalalternativesthatyoumentionedaresomewhatnaturalalternatives,butabouttheaspartameandthesaccharinthataresoprevalentinfood,inmedicines,inchewinggumandcertainlyinthedietdrinksthatpeoplethinkaretherightwaytoloseweightandreduceriskfordiabetes.Therealityisthatthesedietaryingredients,especiallytheartificialsweetenersusedinthedietdrinksaredramaticallyassociatedwithanincreasedriskfortheverydiseasesthattheyweredesignedtoprevent.Inotherwords,themoredietsodaapersondrinks,thegreaterishisorherriskforbecomingobese.Thegreaterishisorherriskfordevelopingtype2diabetes.Infact,theriskfortype2diabetesistwiceashighinpeoplewhoconstantlydrinkdietdrinksincontrasttothosewhodrinksugarsweeteneddrinks.Now,thatdoesn'tmakesenseandIhavetosaythatforalongtime,welaboredoverthesemassive,massivestudies,50-60,000people.Wewonderedwhatcouldpossiblythismechanismbeforallofthisdatathat's


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comingoutthatshowsdiabetesrisk,obesityriskbeingsodramaticallyincreasedinpeopledrinkingsodathathasnocalories,nosugarwhatsoever,didn'tmakesense.Well,toanswerthequestionIsraeliresearcherlookedatbothhumanand...performedbothhumanandanimalstudiesanddemonstratedthatthereasonpeoplegetfatdrinkingDietCokeisbecauseofthechangesintheirmicrobiome,theirgutbacteria.So,theirgutbacteriaaredramaticallychangedtotheextentthattheythinkthatpersonisstarvingandtheyputintoplaymetabolicchangesthatallowthatpersontoholdontoeverycalorieandmakebodyfat,andthatalsopavesthewayfordiabetes.Which,asmentionedearlier,quadruplesaperson'sriskfordevelopingdementiaoftheAlzheimer'stype.So,youknow,havingsaidthat,itwasreallyquiteinterestingwhenquiterecently,asI'msureyou'reaware,wasjustafewweeksago,astudywaspublishedthatmadethenewsthatdemonstratedthatpeoplewhochronicallyconsumedietsodahaveadramaticallyincreasedriskfordevelopingdementia.And,again,youknow,thiswaspublishedin"TheJournalofStroke."JustinApril,Volume48,anddemonstratesthatthosepeoplewhoaredrinkingalotofthesedietsodashavenotonlyanincreasedriskforbecomingdementedbutalsoarisk,increasedriskfordevelopingstrokeaswell.Thiswasafairlylargestudy.Itlookedatabout3,000individualsinthearmthatlookedatstrokeriskandabout1,500individualswhowereovertheageof60,intermsofriskfordementia.So,youknow,wewouldhavepuzzledoverthis,overtheseresultsweknowwhycoulditbebutnowthatweunderstandhowdamagingartificialsweetenersareforthegutbacteria,thisstudyjustcameoutlastmonthmakestotalsense.Katie:Thatdoesmakesenseandit'sgreatthatweunderstanditalthoughIdon'tknowthatwillbeanyeasierforpeoplewhoarebigfansofdietdrinking.Itseemsliketheyhavealmostlikeanaddictivequality.Dr.Perlmutter:That'saverygoodpoint,youknow,andthatgetstoour,thesecondpartofyourquestionabouttheothersweeteners.Thesugaralcoholsandstevia,whichIthinkarerelativelysafe.Idon'tthinkthere'sbeenanyrealsignificantresearchthatshowschangesinthegutbacteriafromsteviaorthesugaralcohols.Butthatsaid,myissueisthatIreallywantpeopleto,asyoumentioned,getawayfromcateringtotheirsweettoothallthetimeandthatwillmakegettingoffsugarandtheartificialsweetenersaloteasier.Sugarinandofitselfishighlyaddictive.AccordingtoDr.RobertLustig,perhapsmoreaddictivethancocaine,anotherwhitepowderthatwe've...thathasentereditswayintooursociety.So,you'recorrect.Imean,theareasofthebrainthatareaffected,theso-callednucleusaccumbensthatseemstobethecenterofthisaddictivepotentialofsugarisdramaticallyactivatedandmakesitverydifficultforpeopletocomeoffofthestuff.Katie:ThatmakestotalsenseandI'veavoidedanyoftheartificialsweetenersyoumentionedforareallylongtime.PrettymuchneverdrinkthembutevenIhaven'thadrefinedsugarinyearsandyearsbutabouttwomonthsago,Iwentoffofevenlikenatural,"naturalsweeteners"likemaplesyrupandevensteviajustkindofresetmytastebuds.Anditisdramatic,howquicklyandhowdifferentlyyoulearntolovethetasteoflikeraspberriesbecausetheytastesosweet,aftergivingupeventhenaturalsweetenerslikestevia.Andyoumentionedstudiesaboutartificialsweetenersandanotheronethathashitthenewsrecentlyisaboutgluten-freedietsandyouseealltheseheadlineslike,thatgluten-freedietsaregonnacauseheartdiseaseunlessyou'restillactive,youshouldabsolutelynotbegluten-free.You'vewrittenaboutthis,butpeopleaskedaboutthis,what'syourtakeonthatandisthereadangertoagluten-freediet?Dr.Perlmutter:Well,Imean,theheadlinesspuntheresearchtoindicatethatsomehowgoingoffofgluten


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wouldincreaseyourriskofheartdiseaseandthat'saheckofaspin.That'snotwhatthestudypublishedinVolume357ofBMJ,formallythe"BritishMedicalJournal"demonstrated.ThiswasastudybyHarvardresearchersofabout65,000womenandabout45,000men,anditdemonstratedthattherewasnobenefittogoingoffofglutenintermsoftheheartforindividuals.So,itgotspunintothiscrazyideathatgoinggluten-freesomehowwouldincreaseyourriskofheartdisease.No.Whattheauthorscorrectlydescribed,andI'mallinwiththemwhichIthinkwhenIbloggedaboutitwasveryinterestingtomyreadersbecauseIagreedwiththem,whattheydescribedwasthatwhenpeopleavoidgluten,theytendtoavoidallfiber.Othersourcesoffiberandwhattheycalledotherbeneficialwholegrainswhichdonotnecessarilycontaingluten.So,youknow,peoplegoingoffofglutenaregettingnotenoughfiberandthatisabadthingforinflammatoryconditionslikeheartdisease.So,Ithinkit'sagreatpoint.Thepointisthat,youknow,myrecommendation,yes,let'sstayoffglutenforthecountlessreasonsthatwe'vedescribed.But,byallmeans,you’vegotmakesureyou'regettingenoughfiberinyourdiet.So,ifyougogluten-freeandatthesametimestopeatingothersourcesoffiber,thenyou'regoingtobeatriskforheartdiseaseandotherthings.ButIwassotakenbythewaythemediaspun,youknow,anychancepeoplegettoknockthegluten-freediet,boy,theyjustjumprightonitdespitetheresearchthatshowsthatglutenreallyhasnoplaceintermsofasalubriouslifeplan.Katie:Absolutely.AndIalwayssaylike,youknowwhatelsehasatoneoffiber?Vegetables.Andthere'salsonoexpertsthatIwouldknowof,thatsays,don'teatvegetables.That'skindofanotheroneofthoseuniversalthingsthataresupposedtobegreatforyou.Dr.Perlmutter:Well,whoknows,youknow.Kate,maybetherewillbeaday.I'mnottakingitliterallyoffthetablebut,youknow,whothoughtthattherebeatimewhenweweresayingthateatingfatisagoodthing.Thatyou'llgainweightbyconsumingsugar-freebeverage,youknow.So,thingsgetoverturnedandIthinkit'dbehardtoimaginethateatingvegetablesisgonnasomedaybethoughttobenotgoodforyou.So,Idon'tthinkI'llbearoundwhenthathappensifiteverdoesbut,youknow,anythingcanhappen.AndIthink,youknow,oneareathatI'vebeencriticizedinovertheyearsandcertainlyonescathingeditorialaboutmeacoupleofyearsagoisthat,I'vechangedmymessageovertime.Because20yearsago,IwasadvocatingalowerfatdietandnowhowcouldyoubelieveDr.Perlmutterbecausenowhesaystoeatmorefat.And,youknow,Iwouldsubmitthatthat'smyjob.Myjobistostayontopofthebestresearchthat'savailableandgivetheaudience,tothosewhowilllisten,whatIbelieveisthebestinformation,again,baseduponourmosthighlyrespectedresearch.So,mymessagewillchangewithtime,youknow.I'mtellingeverybodyrightnow,Idon'tknowhowitwillchangeoritwouldhavealreadychangedinthatdirectionbutthat'swhatyou'relookingfor.You'relookingfornotsomebodytodefinethewayitisendofstoryanddigyourfeetinthesoil,butrathertobeopentonewideas.That'swhatmovestheballdownthefield.Katie:Exactly,100%.AndIthinkit'samazingthattherearedoctorslikeyouwhoarestillreadingthecurrentresearchandpushingthelinetofiguringoutwhatisthebestcuttingedge.AndIthinkmyencouragementwouldalsobeanyonelistening,youhavetodothatforyourself,too.Don'toutsourceyourhealthtoanybody.Alwaysberesearchingandtryingwhatworksforyouandmeasuringandlearningnewmetricsbecausewe'reallinthatsameplaceoflearningtogether.Anotherthingthatyouhavewrittenalotaboutandthatprobablythemostaskedquestionformylistenerswas,whataboutstatindrugs?Whattodoabouttheseandisthereeveratimeforthemorwhatdoyoudowhenyourdoctor'sputtingthepressureontotakethem?Dr.Perlmutter:IhearalotofquestionsthereandIguessthereareasmallsubsetofindividualswhomay


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benefitfromstatinmedications.Youknow,what'ssochallengingformeiseveryfewmonths,weseeanewstudybeingundertakentofindanotheruseforstatins.There'ssuchapush,forexample,tosomehowconvinceneurologiststhatweshouldbeprescribingstatinstopeopleasapreventiveforAlzheimer's.Andthere'snoresearchtosupportthat.Youknow,thisallstemsfromthenotionthatcholesterolisbad,cholesterolisourenemy.Howcouldachemicalthatisthebuildingblockofthecellmembrane,thatissolargelyrepresentedinthebrainfundamentalforthebuildingofbraincells,thatactsasabrainantioxidant,thatactsasaprecursorfortestosterone,estrogen,progesterone,cortisol,thatactsasaprecursorforvitaminDinthehumanbody,howcanwetalkaboutthisasbeingabadthing?Youknow,it'sjust,it'svery,verychallenginghowthisdatagotmanipulatedtosupportdrugsthatwerefoundtolowerthischemicalcholesterol.Thesedrugsweredevelopedandthensuddenly...thensuddenlybecame,cholestralbecameabadthing.Youknow,inmybusiness,wehavetolookattheliteraturethatshowsthatelderlypeoplewiththelowestcholesterolhavethehighestriskfordementia.Publishedliterature,thereferencesareonmywebsite,it'sin"GrainBrain."And,youknow,socholesterolisnottheenemythatwe'vemadeitouttobe.Havingsaidthat,therearecertainlychangesthathappentothebody'slipids,cholesterolbeingoneofthem,thebody'sfatsthataredetrimentaltohealthandneedtobeavoided.Letmegiveyouanexample.Thereissomethingthatsomehowiscalledbadcholesterolandit'scalledLDLorlow-densitylipoprotein.Badcholesterolisneitherbadnorisitcholesterol.So,whoeveronMadisonAvenuecameupwiththatterm,probablywonaprize.LDLisaprotein,low-densitylipoprotein.Itisactuallywhatwecallacarrierproteinandwhatitdoesisitcarriesvariousprotein,variousfatsrather,throughoutthebodytowherethey'reneeded.Oneofthefatsthatittransportsischolesterol.So,thatsaid,itplaysaveryimportantrole.WeloveourLDLbecauseit'stransportingvariousfatsthroughoutthebodytowheretheyareneeded.Theproblembecomes,however,notwhenwehavehigh-levelsoftheLDLbutmoreimportantlywhentheLDLbecomesoxidizedordamaged.Oncethathappens,anLDLgetsoxidized,andwe'lltalkaboutwhythathappensinjustamoment.Then,itlooksdifferenttoourimmunesystemandwebegintoattackLDLwhereveritmaybe.Whetherit'sintheliningofanarteryorelsewhere,weattackthisLDLwithourimmunesystemsandimmunecellsbegintoaccumulateinthatareaandthatcandosomebadthings,likenarrowingourbloodvessels.So,whentheresearchersfoundLDLintheregionoftheplaquethatclosesoffthecoronaryartery,understandthattheLDLwastherebecauseitwasbringingthingslikecholesteroltohelphealtheinflammation.Butthatsaid,youknow,theyfoundcholesterol,theyfoundtheLDLintheplaqueandthereforesaid,"Thisisthecauseoftheproblem."Wheninreality,nothingisfurtherfromthetruth.It'slikeblamingthefiremanbecausewheneveryougotoahouseonfire,theretheyare.Theyaren'tthecauseoftheproblem,they'retheretotakecareoftheissue.TheoxidationordamagetoLDLiswhattendstomakeitwhatwecallatherogenicormakesit,changesitinsuchawaythatittendstonarrowthearteriesoftheheart.OxidationofLDLhappenswhenourbloodsugariselevated,aswellaswhenwedon'thaveenoughantioxidantprotectionaround.Havingsaidthat,itiswonderfultoseethatcomprehensiveheartlaboratorystudiesthatlookatthebody'sfatsorlipidprofilesarenowactuallylookingatthelevelofoxidizedLDL.So,notjustthelevelofso-calledbadcholesterolorgoodcholesterolHDL,butratherwhetherthisLDLhasbeenoxidizedornot.Now,asurefirewaytooxidizeyourLDListohaveahigherbloodsugar.OxidizedLDLcorrelatesverynicelywithabloodtestcalledA1C.Whichisa


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measurementoftheaveragebloodsugar.Katie:Gotit.Thatputsitinperspectivealot.Andanotherthingyoutalkedaboutrelatedtothis,andyoumentioneditearlieron,wasaboutomega-3andfishoilandDHAsspecificallyandthereweresomequestionsrelatedtothisespeciallywhatdoyourecommend,asfaraswhattypeandwhatdosage.Dr.Perlmutter:Well,firstlet'stalkaboutwhy.Imean,DHAisacriticallyimportantnutrient.Wedon'treallymakeDHAinthehumanbodysowehavetogetitfromourfoodsourcesorviaanutritionalsupplement.DHAisthemostrepresentedpolyunsaturatedomega-3inthebrainandintheretina.Itmakesupasignificantamount,10%to20%ofthetotalfatinourbrain.Takingastepback,yes,wegetDHAfromnaturalsourcesandinterestingtonotethatthemostconcentratedsourceofDHAinnatureisn'tsquidoilorfishoil,it'sactuallyhumanbreastmilk.So,youknow,thatsortofspinsthisDHAalittlebitsoweunderstandhowimportantitisforbraindevelopment.DHA,docosahexaenoicacid,oneoftheimportantomega-3s,isimportantbecauseit'sastructuralcomponentofthebrainandbraincellsbutitalsoactsinmany,manyotherways.It'sapowerfulanti-inflammatory,itactsaswhatwecallaCOX-2inhibitor.So,itactssortoflikemanyoftheover-the-counterandprescriptiondrugsthatpeopletakebutmoreimportantly,Ibelieve,DHAactsasastimulator,agenestimulatorforthegenethatmakesachemicalcalledBDNFwhichiswhatturnsonthegrowthofnewbraincells.So,justlikeaerobicexerciseandbuyingthatpairofsneakers,takingDHAasasupplementoreatingfattycold-waterfishturnsonthisgenepathwaythatthenamplifiesthegrowthofnewbraincells,amplifiessynaptogenesisorthewaythatbraincellsconnecttoeachother.HigherlevelsofDHAareassociatedwithalowerriskfordementia,lowerriskforAlzheimer'sdisease,workthatwasdoneatRushUniversity.So,thisisarealbigplayer.WeknowrecentresearchthatjustcameoutlastyearfromDr.DaleBredesenatUCLA,showsthatDHAactuallyamplifiesamechanismthatturnsdowninflammationandhowthatrelatestodementia.WeknowthatAlzheimer'sis,forexample,aninflammatorydiseaseofthebrain.WeknowthatourbodieslimitinflammationbywhatarecalledthesespecializedresolvingmediatorsorSRMsandthatDHAtendstoenhancethisactivity.So,actsagaintoreduceinflammation.So,DHAisimportant.Ithinkagooddosageforanybodywouldbeabout800to1,000milligramsaday.Certainlyhigherinatriskindividualsbecausetheyhaveunderlyingissuesorthey'reatriskbyvirtueoftheirfamilyhistory.Ithinkit'swonderfulthatwe'renowseeinginfantformulabeingenrichedwithDHAwhichisagain,youknow,acredittothemanufacturersofinfantformulatryingtoagainfurtheremulatewhat'sinbreastmilk.Letmebeveryclear,Ithinkbreastfeedingis,byfarandaway,thebestthingforchildren,forinfants.Butthatsaid,theadditionofDHAtotheinfantformulawasdonebecauseitissorecognizedasbeingsuchanimportantplayerforbraindevelopment.Katie:That'sreallyhelpfultounderstandanditmakessensewhenyouputitintherolehowit'saffectingthebrain.Anotherthingthatyou'vewrittenprettyextensivelyaboutandthatIhavesomequestionscomeupwithlistenerswasaboutmagnesiumandwhatroleithasandhowisthebestwaytogetmagnesium?Dr.Perlmutter:Magnesiumisareallyunderratedbutnonethelessveryimportantnutrient.Itisobviouslya


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chemical.Itis,youknow,foundincertainvariousfoodsthatarerichinmagnesium.Youknow,thefactofthematteristhatthose...eventhoughwetalkaboutthosefoodsthatarehighinmagnesium,andwe'llcoverthoseinjustaminute,youhavetogrowfoodsinsoilthatcontainsmagnesiuminorderforthefoodthentobeabletopickitup.Ifit'snotthere,youcanstillgrowfood.Imean,youcan,youknow,growiceberglettucebutifthat,youknow,ifthesoilinwhichthatfoodisdepletedofmagnesiumandsoleniumandcopper,etc.,thenthere'snowayit'sgonnaendupinthefood.It'snotgonnacome,youknow,itdoesn'thappen,youknow,magically.Butthefoodsrichinmagnesiumarethingslikeblackbeansandalmonds,yogurtorkefir,pumpkinseeds,chards,spinach,kale,otherleafygreensreallyrichinmagnesium.Magnesiumservesaswhatwecallaco-factor.Meaningthatitallowsvariousenzymesinthebodytowork,enzymesthatmakeprotein,enzymesthatareinvolvedinenergyutilization,enzymesthatareinvolvedinevenmakingourDNA.Manyofthemaredependentuponadequatelevelsofmagnesiuminordertofunctionproperly.So,youknow,thatsaid,it'sreallyimportanttoknowthatyou'vegotgoodmagnesiumlevelsinyourbodyandasanaside,Ithinkit'simportanttoknowthatthetypicalmagnesiumbloodtestthatyourdoctormaygiveyouisnotveryhelpful.Thereisanotherformofmagnesiumbloodtestthatanydoctorcanperformanditlooksatthemagnesiumlevelwithincells.Theyhappentouseredbloodcells.So,it'scalledanerythrocytemagnesiumlevel,anydoctorcanorderit,manylabsperformitandthat'safarbetterindicatoroftheinterestcellularlevelofmagnesiumandthatmattersbecausethat'swheremagnesiumlives.Itlivesinthecell.So,ifyou'rejustdoingtheregularbloodtest,you'regonnamissit.So,youknow,byallmeans,eatmagnesiumrichfoods,acoupleofspinach,ifit'sorganicandhashigherlevelsofmagnesium,isgonnagiveyou30%to40%ofyourdailyrequirementofmagnesium.But,again,Ithinkthat,youknow,thedatashowsthatabout52%ofAmericansaregettinglessthantherequireddailyrequirementofmagnesiumintheirdietsandthereforemagnesiumsupplementation,Ithink,isreally,reallyimportant.Youknow,ofallthesupplementsinthehealthfoodstore,Ithinkthemagnesiumsupplementshavegottobethetheleastexpensive.Andtherefore,youknow,it'ssomethingIthinkeverybodycanaffordand,youknow,therearethemagnesiumsaltsthatpeoplecanbuy,thatwheremagnesiumisboundtothingslikechloride,magnesiumchloride,magnesiumsulphate.ButItendtorecommendthechelatedformsofmagnesium.There'snowaformofmagnesiumthat'sactuallychelatedorboundtoPeaProtein,OrganicPeaProtein,andIhave,soonethatItake.So,youcangotoanyhealthfoodstoreandaskforproteinboundmagnesiumorganicandit'sdeliciousand,youknow,willgoalongwaytobringingmagnesiumlevelsup.Peoplewithlowmagnesiumlevelscanhaveawidevarietyofofcomplaintsfromheartrhythmirregularitiestodepression,fatigue,sleepissues,musclefatigue,younameit.So,bowelissues,thepanoramaofkindsofcomplaintsthatpeoplehaveandevenmedicalissuesthatcanstemfromlowmagnesium,isreallyvery,veryextensive.Katie:Agreed,andit'ssoinexpensivetoremedyandthat'sagreattipontheproteinbound.Dopeopletypically,aretheyabletoobservethat,butIknowtherearesomedigestivetroublesthatcomewithcertainformsofmagnesiumforcertainpeople...Dr.Perlmutter:Exactly,right.And,youknow,that'soneofthebigchallengesinmagnesiumsupplements.Isbecausetypicallythemagnesiumsalts,eventhepowderedonesaretheones,youknow,eventheeffervescentpowderonescanbeveryupsettingtoyourstomachandthey'revery...theycangive,you


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know...weusemagnesiumtherapeuticallyinpeoplewhoareconstipatedandtheyjustoverdoitalittlebitandbeforeyouknowit,you'vegotyourselfanissuethereaswell.So,that'swhyit'sgoodtochooseachelatedmagnesiumandtheone,youknow,thatyoucanfindboundtoprotein,Ithink,iswonderfullytoleratedanddemonstratessignificantimprovementinraisingmagnesiumlevels.So,youknow,thatwouldbemyrecommendation.Katie:Perfect,andIknowyouhaveapostonthatsoI'llmakesuretolinktothatsowecanfinditbut,ofcourse,it’salsoonyourwebsite.Andspeakingofyourwebsiteandyourresources,youarechairinganupcomingsymposiumforTheInstituteofFunctionalMedicinedealingspecificallywithbraindisordersandIknowthere's,wetalkedaboutthisalotbutthere'sprobablyalotmorequestionspeoplehave.So,canyouexplainhowpeoplecanfindthatandofcourseI'llhavealinkaswell?Dr.Perlmutter:Sure.TheInstituteforFunctionalMedicineis,inmyopinion,Ithinkthevery,veryhighestlevelofrespectintermsofintegrativemedicine,lookingatmorethanjustrespondingtoapatientandtreatingtheirillness.So,I'vebeeninvolvedwithIFMforacoupleofdecades,25years.So,themeetingisinLosAngelesandthisyear,we'retalkingaboutneuroplasticityandalsoneurogenesis,thegrowthofnewbraincellswith,youknow,someofthetopleadersintheworld.Dr.RudolphTanzifromHarvard,Dr.DaleBredesen,IthinkImentionedhisworkearlier,MichaelMerzenich.SomerealpowerplayersaregonnabeinLosAngelesbeginningonJunethe1st.AndIwouldsaythatifyourlistenersareinterested,visittheIFMwebsite.It'sifm.org.TheycanfindoutmoreaboutIFMitselftherebutalsoabouttheconferenceitself.AndIthinkthere'sawebinarthatIdidforthemthatmaybeontheirwebsiteatthispointormaybeyougetitifyousignup.Idon'tknowhowthatworks,Ididn'tkeeptrackbutanyofyourlistenerswhocouldbe...whocouldgotoLAandparticipateinthis,Ithink,it'dbeanincrediblypowerfulevent.Katie:Wonderful.I'llhavealinktothat,aswell.Andlastly,wherecanpeoplefindyouonline?Youhaveapodcast,youhaveawebsite,howcanpeoplefindyouandlearnmore?Dr.Perlmutter:FacebookisDavidPerlmutterMD,weposteveryday.MywebsiteisDrPerlmutter.com,D-R-Perlmutter,noperiod,dotcom.AndthenicethingaboutourwebsiteisitisdeeplysearchableandallofthestudiesthatIblogaboutordiscussareallthereintheirfullPDFformsopeoplecanjustgotothelearnsectiononmywebsiteandthentothesciencesectionandcansearch,youknow,anythingyou'reinterestedin.Andwe'vecultivatedavastrepositoryofreallygreatinformation.And,youknow,IdoTwitter,IdoInstagramaswell,[email protected],butIthink,youknow,thosearemore,Ihavetosaymoreforfunandjustkeepingpeopleup-to-datewithwhatI'mdoing.IthinktherealresourceinformationisgonnabetheblogsiteandFacebook.Katie:Iagree.I'mgonnalinktoafewmyfavoritepoststhatyouhavebutyouhavesomuchgreatinformationonthereandespeciallyanyonewho'sworriedaboutlikeanykindofAlzheimer'sordementiaorbraindiseaseorhasmorequestionsonstatinsormagnesium,youhavegreatpostsandpodcastonprettymuchallofthose.So,thoselinkswillbeintheshownotesbutofcoursealsoatyourwebsite,Dr.Perlmutter.IwannamakesureIrespectyourtime.ButIappreciatesomuchyoubeinghereandsheddinglightonthis.You'resuchanamazingresourceandmaybewe'llbeabletodoaroundtwooneday,ifwegetalotmorequestions.Dr.Perlmutter:Well,Iwillalreadyagreetodoingthat,howdoesthatsound?AndIappreciatetheopportunity


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toshare,youknow,myinformation,howIseethingsandIthinkwementionedthisearlierandthatis,youknow,it'sallaboutwhatworksforyou.Youdon'thavetotakeeverythingIsayandincorporatethatintoyourprogram.Beveryindividualisticaboutitandalsobemalleable.Beabletoembracethenotionthat,youknow,someofthechangesthatyoumakemightnotbepositiveandthat'swhatit'sallaboutandthat'showwelearn.Katie:Iloveit.Thankyousomuchforyourtime.Dr.Perlmutter:Thankyou.Talktoyousoon.Katie:Soundsgreatandthankstoallofyouforlistening.I'llseeyounexttimeontheHealthyMomsPodcast.

Ifyou'reenjoyingtheseinterviews,wouldyoupleasetaketwominutestoleavearatingorreviewoniTunesforme?Doingthishelpsmorepeopletofindthepodcast,whichmeansevenmoremomsandfamiliescouldbenefitfromtheinformation.Ireallyappreciateyourtime,andthanksasalwaysforlistening.

107- improve your brain to avoid alzheimer's, … would increase your risk of heart disease and...

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