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

What I’d Do Differently in My 30s

14 Sept 2026 · 1 min

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In this brief reflection, neurologist David Perlmutter answers the frequent question of what he would change if he could redo his 30s, focusing on long‑term brain health. He emphasizes two actionable areas: first, consistently wearing a helmet during high‑risk activities such as skiing and biking to prevent head injuries; second, being more attentive to metabolic factors—blood sugar, body weight, and blood pressure—by adopting healthier lifestyle habits early. He explains that choices made in one’s 30s and 40s can either support or undermine brain function in later decades, as he now experiences in his 70s.

Chapters

If I were in my 30s and know what I know now, what would I do differently? I am actually being asked that question quite frequently these days, and, you know, there's no going back. What would I do differently? A couple of things. First of all, I would protect my brain. I would have been wearing a helmet much more frequently when I was doing things like snow skiing, bike riding, and all the things that put my head at risk for injury. The second thing I think I would have been much more dialed in on is metabolism. I would have been much more aware of my blood sugar, my body weight, and even perhaps Perhaps my blood pressure. Those were not huge issues for me in particular during those years, but I think it would have been really helpful to have been aware of those things and made lifestyle modifications even back then because, you know, the lifestyle choices we make in our 30s and 40s can either be supportive or destructive as it relates to brain health and function when you get to be older, when you get to be in your 70s like me. That's what I would have done.