David PerlmutterPresident,, Perlmutter Health Center · Board-Certified Neurologist | Functional Medicine Pioneer | #1 New York Times Best-Selling Author | International Speaker | Host of The Empowering Neurologist Podcast

Do This Now To Protect Your Brain Later

10 Apr 2026 · 2 min

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1:33

In this concise health advisory, neurologist Dr. David Perlmutter outlines five key habits for people in their 20s and 30s to safeguard long‑term brain health. He emphasizes the foundational role of adequate sleep for neural resilience, the brain‑boosting benefits of spending time in nature (reducing inflammation and supporting synapse formation), the necessity of regular physical activity to counteract the harms of a sedentary lifestyle (which he likens to “new smoking”), the importance of moderating alcohol consumption, and finally, the need to avoid ultra‑processed foods in favor of whole foods and home cooking. The video delivers a clear, actionable checklist aimed at planting the seeds for a healthier brain later in life.

Chapters

If you're in your 20s, what are the 5 things you should be doing right now to protect your future brain? Hi, I'm Dr. David Perlmutter. I am a neurologist, and you know, we sow the seeds for our future brain in our 20s and 30s. And what should be on that list? Top of the list, my opinion, get enough sleep. Hey, long ago I was in my 20s. I know what it's like, but it turns out that sleep is absolutely important even now in your 20s and 30s to pave the way for a better brain in your future. Next thing, strangely enough, is reengage nature. We're seeing far too many people these days really spending an awful lot of time indoors. Nature turns out to be a tonic for the brain, helping to reduce inflammation, helping to enhance synapse formation, which allows the brain to really power itself and protect itself against future decline. Third thing is get exercise. You know, you can be on your phone, you could be on your monitors, etc., on your laptops, and really time goes by very quickly. You can pass a a lot of hours when you're engaging in social media. Reengage exercise, get up and move. We call being sedentary the, you know, the new smoking. The next thing I would indicate is, and I'm seeing a great trend here, but reduce the alcohol. A lot of young people now seem to be backing off on alcohol. That's certainly a great thing. Last thing, of course, is avoid the ultra-processed foods. It's so easy to open up a package of this or that and eat it. Actually get into getting some good whole foods and even learning how to cook. Bye for now.