Imagine what would happen if we did the opposite of this to a generation of kids?
Click to view the video: https://www.youtube.com/shorts/LkAU09YCqyU
Bay Leaves and Tomatoes
You know that bay leaf you fish out of your pasta sauce before serving? The one that seems to do nothing except sit there looking noble? That leaf is speaking a language your garden desperately needs you to learn.
When you crush a bay laurel leaf between your fingers, you release compounds called terpenes and eucalyptol. These aren’t just pleasant aromas for humans. They’re chemical sentences in an ancient conversation between plants and insects, and what they’re saying is surprisingly aggressive.
Here’s what most people miss. Insects don’t see plants the way we do. They navigate by scent molecules that drift through the air like invisible road signs. An aphid finds your tomato plant because that tomato is broadcasting a specific chemical signature, a scent fingerprint that says “juicy stem cells, come feed here.” The aphid’s antennae are tuned to receive exactly that signal.
Bay leaves jam the frequency.
When you scatter crushed bay leaves around the base of vulnerable plants, you’re not creating a barrier. You’re creating confusion. The oils from those leaves mingle with the air currents, overlaying the tomato’s invitation with a completely different message. To an aphid or whitefly, it’s like trying to find your house when someone keeps moving the street signs. The chemical signature they’re searching for gets buried under eucalyptol and cineole, compounds that most pest insects associate with plants they don’t want to eat.
This isn’t about toxicity. Bay leaves won’t kill anything. They simply make your vegetable garden illegible to the insects trying to read it. A thrip lands on a leaf, tastes something that doesn’t match the scent promise, and moves on. A moth circling at dusk can’t lock onto the pepper plant she’s looking for because the air is thick with wrong information.
I keep a bay laurel in a pot near my kitchen door, and when I’m harvesting basil or checking on young seedlings, I’ll grab a handful of older bay leaves and crush them right there in the garden. You’ll see me tucking them into the mulch around eggplants, laying them across the soil near young cucumber starts. They dry out over a few weeks, but while they’re fresh, they’re broadcasting static into the insect communication network.
The Indigenous peoples of the Mediterranean figured this out centuries before we had words like “volatile organic compounds.” They planted bay laurel near food storage areas, wove branches into grain baskets, tucked leaves into flour sacks. They weren’t just repelling weevils. They were speaking the language of chemical ecology without needing to name it.
Your bay leaf isn’t flavoring the soup through some mystical essence. It’s releasing the same defense compounds the tree uses to protect itself in the wild, and you can borrow that protection for the plants that need it most. The tree paid the cost to manufacture those oils. You’re just putting them to work in a new location.
That quiet leaf sitting in your spice drawer is a translator, a scrambler, a shield. It’s been protecting plants from the wrong kind of attention since before humans learned to cook. Maybe it’s time we let it do that work again, not just in our food, but in the soil where our food is trying to grow.
Manipulation Techniques
The techniques of logical and verbal deceit.
Click to view the video: https://www.youtube.com/watch?v=suodg8H4MUA&t=835s
The Women of Straight Creek Mine
December, 1930. Winter pressed hard against the hills of Appalachia, and deep inside Straight Creek Mine, the mountain made its decision. Without warning, stone and timber thundered down, sealing five miners behind walls of rock and dust. One moment there were voices, laughter, the scrape of tools. The next—silence. Company officials inspected the damage and delivered their verdict with practiced distance: the tunnels were too unstable. Reopening the mine was too dangerous. The entrance would be sealed. Five men would be left where the mountain had taken them.
Above ground, families gathered as the news spread, grief forming before bodies could even be mourned. Wives held coats tighter. Mothers stared at the earth as if listening for answers. This was how it usually ended—papers signed, prayers offered, and a company moving on. But among the crowd stood one woman who would not accept a future decided without her consent. Her name was Big Ellie Sizemore, thirty-four years old, known for her height, her strength, and a will that didn’t bend when others told her it must. Her husband, Tom Sizemore, was trapped below. Leaving him there was never a choice she considered.
Ellie gathered the other miners’ wives and mothers—six women in all—and they walked toward the black mouth of the mine carrying whatever they could find. There were no helmets, no engineers, no permission. Only kitchen spoons, coal shovels, a washboard pressed into service against stubborn stone. They began to dig. Day after day, through choking dust and the constant threat of collapse, they worked. To keep fear from swallowing them, they sang hymns—soft at first, then louder—keeping rhythm with every strike. When guards arrived to stop them, Ellie didn’t argue. She gave a simple choice that spread through the crowd like electricity: stand aside… or help. One by one, men joined the line and put their hands to the earth.
Nine days passed. Nine nights of cold hands and aching backs. Below, the trapped miners waited in darkness, rationing hope the way they rationed air. They wrote messages on their shirts for the families they believed they would never see again. One message, meant for Ellie, said everything: “She won’t quit.” On the ninth day, the rock finally gave way. Light spilled into the tunnel, and the women found the men alive—weak, thirsty, but breathing. The mountain had not won.
Months later, when the mine closed for good, the women returned. This time, they sealed it themselves—not to abandon anyone, but to make a promise. No company would ever again leave workers beneath that mountain and call it acceptable. The story survives not because of machinery or management, but because ordinary people refused to surrender hope when authority declared hope finished. And it leaves a question that still echoes long after the digging stopped: when systems fail, who truly carries the power to save a life?
When the mountain said ’no,’ they said ’not today.’ Want to know how they broke the impossible? Click to uncover the incredible true story:
Hiroshima The Aftermath Story
The magazine that printed cartoons and gossip stopped everything. One story. 31,000 words. No pictures. It sold out in hours.
August 31, 1946. The New Yorker.
Subscribers opened their latest issue expecting the usual: witty essays, reviews, cartoons, advertisements.
Instead, they found one word on the first page:
“Hiroshima”
And then 31,000 words about six people who survived the atomic bomb.
No cartoons. No other articles. No variety.
Just one story. For the entire issue.
Nothing like this had ever been done before.
And it changed American journalism forever.
THE STORY NOBODY WANTED TO HEAR
August 6, 1945. 8:15 AM. Hiroshima, Japan.
The United States dropped the first atomic bomb ever used in warfare.
140,000 people died by the end of 1945.
The bomb ended World War II. Japan surrendered nine days later.
President Truman called it a necessary act that saved American lives.
Most Americans agreed. The war was over. We’d won. Move on.
But one year later, most Americans still had no idea what actually happened in Hiroshima.
They knew a bomb had been dropped.
They didn’t know what it felt like when the city turned into hell in one second.
They didn’t know about the radiation sickness that killed people weeks after the blast.
They didn’t know about the shadows burned into walls where people had been vaporized.
They didn’t know about the mother searching through burning rubble for her children.
They didn’t know because nobody had told them.
Until John Hersey did.
THE JOURNALIST WHO WENT TO SEE
Spring 1946. John Hersey—already a respected war correspondent—traveled to occupied Japan.
He went to Hiroshima.
And he did something unusual: he didn’t interview military officials or politicians.
He found six ordinary people who’d survived the bombing.
A doctor. A widow with three children. A priest. A young woman. A pastor. Another doctor.
And he asked them: What happened to you on August 6, 1945?
What were you doing at 8:15 AM?
What did you see?
What did you feel?
How did you survive?
What happened after?
He spent weeks interviewing them. Taking notes. Documenting every detail.
Then he went home and wrote their stories.
THE ARTICLE THAT BROKE THE RULES
Hersey wrote 31,000 words.
No dramatic language. No political commentary. No judgment.
Just: this is what happened to these six people.
Mrs. Nakamura was making breakfast for her three children.
Dr. Sasaki was walking through the hospital corridor.
Father Kleinsorge was reading in his room.
Miss Sasaki had just sat down at her desk at work.
At 8:15 AM, the world ended.
Hersey described it calmly. Almost clinically.
“A tremendous flash of light cut across the sky… Mrs. Nakamura’s house was violently shaken and everything fell…”
No screaming headlines. No sensationalism.
Just: the flash. The blast. The fire. The screaming. The silence.
And then the aftermath.
The radiation sickness that killed people weeks later. The burns that never healed. The children who never came home. The city that kept dying long after the bomb fell.
Hersey let the facts speak.
And the facts were devastating.
THE EDITOR’S GAMBLE
William Shawn, editor of The New Yorker, read Hersey’s manuscript.
He realized immediately: this was extraordinary.
But it was also 31,000 words. Way too long for a magazine article.
Shawn made a decision that had never been made before:
Publish it as the entire issue.
No other articles. No cartoons. No reviews. No ads mixed in.
Just Hersey’s story, from cover to cover.
It was a massive gamble.
The New Yorker was a general-interest magazine. Readers expected variety. Entertainment. Wit.
Not 31,000 words about the atomic bomb.
Shawn didn’t care.
He published it on August 31, 1946.
THE DAY AMERICA WENT SILENT
The issue sold out within hours.
Newsstands ran out. The New Yorker had to reprint immediately.
It became the most-requested reprint in the magazine’s history.
Albert Einstein ordered 1,000 copies.
ABC Radio cleared its schedule and broadcast the entire article over four nights—uninterrupted, no commercials.
Within weeks, it was published as a book. It became an international bestseller.
But more importantly: people read it.
And when they did, they went silent.
WHAT PEOPLE LEARNED
Before “Hiroshima,” Americans thought:
Atomic bomb = big explosion
Ended war quickly
Saved American lives
Japan deserved it
After “Hiroshima,” Americans understood:
Radiation sickness (invisible death that came weeks later)
Vaporization (people literally erased, only shadows left)
Firestorms (city burned for days)
Survivors’ agony (burns, starvation, searching for family in rubble)
Ongoing suffering (cancer, keloid scars, orphans, trauma)
It wasn’t “Japan suffered.”
It was:
Mrs. Nakamura searching for her children in burning streets.
Dr. Sasaki treating patients with no supplies while bleeding himself.
Father Kleinsorge carrying dying people through radioactive ruins.
Miss Sasaki trapped under a bookcase with her leg crushed, waiting hours for help.
Real people. Real suffering. Names and faces.
That changes everything.
THE IMPACT
“Hiroshima” did something no government report, no military briefing, no news headline had done:
It made Americans see what the atomic bomb actually did.
Not to “the enemy.”
To people.
A widow trying to protect her children.
A doctor trying to save patients.
A priest trying to understand how God let this happen.
Ordinary people in extraordinary horror.
And suddenly, the atomic bomb wasn’t just a military achievement.
It was a moral question.
Should we have done this?
Was it worth it?
What have we created?
Those questions started because John Hersey told six stories honestly.
THE LEGACY
“Hiroshima” is still taught in journalism schools worldwide as the gold standard for narrative non-fiction.
It created the template for human-centered war reporting.
It proved that restraint can be more powerful than sensationalism.
It showed that one story, deeply told matters more than a hundred stories told shallowly.
And it changed how the world thinks about nuclear weapons.
Before Hersey: atomic bombs were symbols of power.
After Hersey: atomic bombs were instruments of human suffering.
That shift influenced:
Nuclear arms control movements
Anti-nuclear activism
How governments talk about nuclear weapons
International laws on warfare
All because one magazine published one story about six people.
FORTY YEARS LATER
In 1985, John Hersey returned to Hiroshima.
He found four of the six survivors still alive.
Dr. Sasaki. Mrs. Nakamura. Father Kleinsorge. Reverend Tanimoto.
(Dr. Fujii had died in 1973. Miss Sasaki had become a nun and lived until 1986.)
Hersey interviewed them again. Documented their lives over 40 years.
Published “Hiroshima: The Aftermath” in The New Yorker.
The survivors had lived long lives despite radiation. Had families. Careers.
But they never forgot August 6, 1945.
And they’d spent decades telling their stories—hoping the world would never do it again.
WHY THIS STILL MATTERS
In August 1946, The New Yorker did something unprecedented:
They trusted their readers.
They gave them 31,000 words about suffering.
No cartoons to lighten the mood.
No short articles to break it up.
Just the truth, carefully told.
And readers responded by reading every word.
Because sometimes, people don’t need entertainment.
They need understanding.
They need to know what really happened.
They need to see the humanity behind the headlines.
That’s what John Hersey gave them.
Six people. One city. One bomb.
Told with such honesty and restraint that it was impossible to ignore.
THE LESSON
The New Yorker could have published Hersey’s story as a series. Spread it over multiple issues. Kept their cartoons and variety.
But William Shawn understood something important:
This story deserved to stand alone.
Not competing with gossip columns or restaurant reviews.
Not interrupted by ads for perfume or cigarettes.
Just the story. Respected. Honored. Given the space it needed.
That decision—giving one story an entire issue—was radical.
And it worked because the story mattered.
Today, “Hiroshima” remains one of the greatest pieces of journalism ever written.
Not because it was dramatic.
But because it was true.
Not because it told people what to think.
But because it showed them what happened.
August 31, 1946.
One magazine. One story. Six survivors.
And America finally understood what the atomic bomb had done.
Sometimes one story is enough to change how the world sees everything.
This was that story.
Growing Blueberries Tips
Your blueberry bush isn’t producing because it can’t reach the nitrogen in your soil — even when you fertilize.
The missing piece isn’t nutrients. It’s a partner.
Blueberries evolved alongside a specific group of fungi that colonize their hair-fine roots and unlock nitrogen from the soil around them. Those fungi only work in acidic ground — and most garden soil isn’t acidic enough.
When the pH runs too high, the fungi can’t establish. The bush sits there absorbing almost nothing on its own, and adding more fertilizer doesn’t solve it because the delivery system is missing.
That’s also why struggling bushes get pale leaves with yellow veins — iron locks up in the same pH range.
?? The fix takes one season to start and about three to mature:
– Test your soil pH first — if it’s above the acidic range, mulching alone won’t correct it
– Work elemental sulfur into the top several inches of soil — it converts slowly into acid over months, which is why you apply it well ahead of planting
– Mulch with pine needles, oak leaves, or pine bark and replenish every spring — this feeds the acidic layer the fungi need
– Switch to an acidifying fertilizer instead of generic balanced feed — the form of nitrogen matters as much as the amount
– Stop tilling the root zone — you’re shredding the fungal network you’re trying to build
If your tap water is hard, expect to reapply sulfur yearly. The water nudges pH back up every time you irrigate.
The ecosystem rebuilds over a few seasons. The berries tell you when it’s working.
The Neuroscience Behind Handwriting
Your brain physically rewrites itself every time you pick up a pen.
Neuroscientists at Norwegian University scanned students’ brains while they handwrote letters versus typing the same letters on a keyboard.
The results shattered decades of assumptions about how we process information.
Handwriting activated massive networks in the sensorimotor cortex, the visual processing centers, and the hippocampus simultaneously. Complex neural symphonies lit up across multiple brain regions, creating rich interconnected pathways between motor control, visual recognition, and memory formation.
Typing the same letters? The brain activity looked like someone had dimmed the lights across entire cognitive districts. The neural networks that flourished during handwriting simply went dark.
The difference?
When you form letters by hand, your brain constructs elaborate spatial maps of each character. The motor cortex learns the precise pressure, angle, and trajectory needed to create an ’A’ versus a ’B.’ Your visual system tracks the ink flowing from pen to paper in real time. Your parietal lobe integrates hand position with eye movement. Your hippocampus encodes not just what you wrote, but how the writing felt, where you paused, which words required more pressure.
Typing activates almost none of that circuitry. You press a key, a letter appears. The motor movement is binary. The visual feedback is uniform. The spatial relationship between thought and symbol gets mediated by a machine that standardizes every character into identical fonts and spacing.
Your brain treats these as fundamentally different cognitive tasks.
The evolutionary context makes this obvious once you see it. Human hands developed for manipulation, creation, and fine motor control over millions of years. We painted on cave walls, carved bone tools, and shaped clay vessels long before we invented written language. When writing emerged 5,000 years ago, it built on top of existing neural infrastructure that already connected hand movement with symbolic thinking.
Keyboards appeared 150 years ago. Touchscreen typing maybe 20 years ago. From an evolutionary timeline perspective, we started using them approximately yesterday. Our brains are still running ancient software that expects physical engagement with symbols.
That software produces dramatically different learning outcomes.
Students who take handwritten notes consistently outperform students who type the same information on memory tests, comprehension assessments, and creative applications of the material. The difference persists even when researchers account for typing speed, note length, and time spent studying.
The act of forming letters by hand forces deeper processing at the moment of information encounter. You cannot handwrite as fast as someone speaks, so your brain must actively filter, summarize, and prioritize information in real time. The motor effort required to form each word creates additional memory traces that typing does not generate.
Children who learn to write letters by hand develop reading skills faster than children who learn letters primarily through typing or screen interaction. The sensorimotor experience of creating letterforms helps their brains recognize those same letterforms when they encounter them in text.
Adults who handwrite shopping lists, daily schedules, or meeting notes remember the information better than adults who type identical lists into phones or computers. The spatial memory of where you wrote something on a page provides retrieval cues that digital text does not offer.
These findings collide directly with how education and work environments have evolved over the past two decades. Schools replaced handwriting instruction with typing classes. Offices converted from paper systems to fully digital workflows. Students take notes on laptops. Professionals draft documents on screens.
We optimized for speed and efficiency while accidentally severing the neural pathways that evolution spent millions of years developing.
The implications reach beyond memory and learning into fundamental questions about human cognition. If the physical act of forming symbols changes how your brain processes ideas, what happens to thinking itself when you remove the physical component?
Digital text is infinitely searchable, instantly editable, and perfectly shareable. But it may be creating brains that process information more superficially, store memories less durably, and connect ideas more weakly than brains that regularly engage in handwriting.
The neuroscience suggests we traded cognitive depth for technological convenience without realizing what we were giving up.
Some of the most innovative thinkers across history were obsessive handwriters. Darwin kept detailed handwritten journals. Einstein worked through complex theories in handwritten notebooks. Virginia Woolf wrote her novels by hand before transcribing them. Steve Jobs famously took handwritten notes during Apple meetings even as he was building the most advanced computers on Earth.
Perhaps they intuited something about the relationship between hand, brain, and insight that we measured in brain scanners but somehow forgot in practice.
Your pen is literally a cognitive enhancement device that activates neural networks digital keyboards cannot reach.
I Opened My Eyes
Fiber For Brain Health
Almost nobody eats the recommended amount
In recent years, carbs (short for carbohydrates) have been heavily criticized for their role in diseases, including brain issues. There’s a basis for this, as our modern diets are loaded with low-quality “empty carbs” like added sugars and refined baked goods, both of which may create issues in the brain when consumed regularly by way of metabolic and immune effects. Yet emerging research suggests that one of the most powerful nutrients for overall and brain health could be a carb, and almost nobody is eating the recommended amount. In this article, we’re breaking down the science on dietary fiber, and why it may still be one of the best-kept secrets for longevity, overall wellness and especially brain health and cover considerations around low-carb diets.
Dietary fiber is a carbohydrate (or carb) that’s indigestible to humans. This means we don’t break it down into sugar molecules, and that it passes through the stomach and small intestine to reach the large intestine intact. The data on fiber intake in the United States is sobering. Health guidelines recommend approximately 14 grams of fiber per 1,000 calories consumed — roughly 25 grams per day for women and 38 grams for men. Yet research consistently shows that the average American is consuming only about 10 to 15 grams per day, less than half the recommendation. More striking still, research suggests that only 5% of Americans are eating the recommended levels of fiber. This isn’t a US issue alone. Less than 10% of UK adults hit the recommended mark, and lower than optional levels of intake are seen from Mexico to European countries.
Fiber’s link to health
Decades of research suggests that a higher fiber diet may help to prevent cardiovascular issues, improve blood sugar, increase lifespan and decrease risk for a host of other issues, including brain health conditions. These types of data were most recently confirmed in a massive review of over 17 million people across 33 separate meta analyses.
As it relates specifically to the brain, an observational study on nearly 4000 Japanese adults found that those eating more fiber had a roughly 20% lower risk for developing disabling dementia over the observational period, with the biggest benefits seen with soluble fiber. In a 2025 randomized, placebo-controlled trial looking at multiple interventions, researchers found that people who took fiber had changes in the gut microbiome and improved cognition versus the placebo. Finally, in another 2025 study, scientists found a link to cognitive improvements in those eating more fiber with a peak benefit between 22 and 30 daily grams of consumption. While there’s lots still to learn, a key mechanism seems to involve benefits to the gut-brain axis that come from eating more fiber.
Why are people eating so little fiber? Modern food is a big reason. As we moved towards industrialized food products, especially refined grain products, we kept the carbs but lost the fiber. Data show that in general, the more ultra-processed food we consume, the less fiber we consume. Contrast this with our ancesters diets which are believed to have added up to 100 grams of fiber a day to our diets!
What are the different forms of fiber?
Two types of fiber are commonly described, although the reality is that there’s a whole lot of nuance, even there. Insoluble fiber, found in whole grains, nuts and seeds, fruits (especially the skins) and leafy greens veggies doesn’t dissolve in water, and it helps aid in GI transit. Soluble fiber turns to a gel when we consume it and high in nuts, beans, fruits and chia seeds. It’s believed to help us feel full, in part by slowing digestion. As you can see, there’s considerable overlap in food sources, and a key consideration across the board here is that these foods are plant-based and mostly minimally processed whole foods.
Beyond these basics, some fibers are called “fermentable,” which means then can be digested by the microbes living in your gut. Many studies now additionally call attention to specific “functional” fibers like beta-glucans (which come from oats, barley, mushrooms and even algae) and resistant starch, which is high in unripe bananas and cooled rice. While there’s lots of interesting studies looking at various forms of fiber to consume, many expert sources like Harvard and the Mayo Clinic echo the same idea: focus on eating more fiber rich foods rather than hyper-focusing on nailing the specific forms of fiber.
Adding too much fiber into our diets, and especially if we do so quickly, is linked to increased bloating and other GI discomfort. This may be even more the case when we up our intake of fermentable fiber. Experts recommend increasing fiber intake by a few grams a day with adequate water, along with monitoring for tolerance. Additionally, those with preexisting GI issues or those undergoing or recently undergoing GI procedures may have more risk from increasing fiber intake.
What about all-meat or low FODMAP diets?
Fiber isn’t an “essential nutrient” in that don’t absolutely need it for survival, and there’s no defined “deficiency” state. That’s led many to challenge the idea that we need it at all.
For some individuals, particularly those with significant food sensitivities, elimination diets like carnivore can provide genuine short-term relief. Removing certain plant foods can meaningfully reduce bloating and GI distress for certain people with IBS — and that relief is real. It’s also true that our understanding of the microbiome is still evolving, and not every aspect of it is settled science.
With this said, the data are increasingly clear that eating more fiber for most people is a good bet for better overall health. This is where it’s helpful to speak to a qualified nutrition and health professional (like your doctor or dietician) to better understand your body and needs.
Some general ideas on how to incorporate more fiber into your day:
Finish reading: https://www.austinperlmutter.com/post/the-missing-carb-that-could-be-protecting-your-brain
1. Start your day with a fiber
Most people miss a huge opportunity at breakfast. Build in a higher fiber option with chia pudding, nuts, seeds, some greens or beans with your eggs, fruits or a fiber-rich smoothie
2. Add extra fiber on your favorite meals
Layer fiber onto your food with some ground flax seed on your yogurt, beans or lentils on your salad, or some extra veggies with your dinner.
3. Opt for plants with every meal
Distributing a bit of fiber into every meal can help you reach your fiber goals without being too concerned about any one opportunity. Think black beans with your morning eggs, seeded bread with your sandwich, and almonds with your dark chocolate for dessert.
Below is a list of some high fiber foods and the amount of fiber per serving
Vegetables
Broccoli (cooked) — 1 cup ~5 g
Brussels sprouts (cooked) — 1 cup ~6 g
Carrots (raw) — 1 medium ~2 g
Sweet potato (with skin) — 1 medium ~4 g
Spinach (cooked) — 1 cup ~4 g
Fruits
Apple (with skin) — 1 medium ~4 g
Banana — 1 medium ~3 g
Raspberries — 1 cup ~8 g
Pear (with skin) — 1 medium ~5–6 g
Avocado — ½ fruit ~5 g
Whole Grains
Oats (cooked) — 1 cup ~4 g
Quinoa (cooked) — 1 cup ~5 g
Brown rice (cooked) — 1 cup ~3.5 g
Whole wheat bread — 1 slice ~2–3 g
Barley (cooked) — 1 cup ~6 g
Legumes
Lentils (cooked) — 1 cup ~15–16 g
Black beans (cooked) — 1 cup ~15 g
Chickpeas (cooked) — 1 cup ~12–13 g
Kidney beans (cooked) — 1 cup ~13 g
Split peas (cooked) — 1 cup ~16 g
Nuts & Seeds
Chia seeds — 2 tbsp ~10 g
Flaxseeds (ground) — 2 tbsp ~4 g
Almonds — 1 oz (~23 nuts) ~3.5 g
Pumpkin seeds — 1 oz ~1–2 g
Hemp seeds — 2 tbsp ~1–2 g
https://www.austinperlmutter.com/post/the-missing-carb-that-could-be-protecting-your-brain
Best Diets For Dementia Prevention: Results From Over 121,000 People
Every week, there’s a new conversation about a superfood, supplement or toxic ingredient for brain health. And as of right now, the significance of almost every one of these topics pales in contrast with the effect of overall dietary patterns. Now a landmark study from the UK Biobank further solidifies this point, tracking over 121,000 people across an average of nearly eleven years. These findings carry real implications for every one of us who cares about keeping our minds sharp as we age.
The research was published in Diabetes, Obesity and Metabolism in 2025 and examined how closely following four different dietary patterns affected the risk of developing all-cause dementia, Alzheimer’s disease, and vascular dementia in 121,521 participants (average age about 56, roughly 50/50 men and women). The four diets evaluated were the Mediterranean Diet Score (MDS), the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, the Recommended Food Score (RFS), and the Healthy Diet Indicator (HDI). Participants were grouped into quartiles based on how closely their reported diets followed each pattern and were then tracked for about 11 years to look for whether they developed dementia. People with preexisting dementia were excluded from the trial. The research models accounted for smoking, physical activity levels, social interactions, BMI, preexisting medical issue and even air pollution exposure.
The Mediterranean Diet: overall winner for lower risk for dementia
The findings in this study confirm something a variety of other articles have concluded: the value of the Mediterranean Diet. In this study, people in the highest adherence group showed a 47% lower risk of all-cause dementia compared to those with the lowest adherence. For Alzheimer’s disease specifically, the risk reduction was 45%. For vascular dementia the risk was as astonishing 54% lower hazard ratio.
Anchored in plant nutrients, fiber and healthy fat-rich foods like olive oil, fatty fish, abundant vegetables and legumes, whole grains, nuts, and moderate wine, this pattern delivers a concentrated payload of anti-inflammatory polyphenols, omega-3 fatty acids, and antioxidants that may directly support neuronal integrity and cerebrovascular health, in part through beneficial effects on the gut, which communicates directly with the brain via the gut-brain axis. Chronic, low-grade inflammation is one of the most well-established drivers of neurodegeneration, and this dietary pattern attacks it from multiple angles simultaneously. That’s the power of a food pattern versus a single nutrient.
The MIND Diet: Another Top Contender
The MIND diet, which was specifically engineered for dementia prevention, performed well. A hybrid of the Mediterranean and DASH diets, it emphasizes leafy greens, berries, nuts, whole grains, fish, poultry, and olive oil, while limiting red meat, butter, cheese, pastries, and fried food. Those eating the closest to a MIND type diet experienced a 39% lower all cause-dementia risk. High MIND adherence was also associated with a lower risk of all-cause dementia, Alzheimer’s and vascular dementia.
What This Means
The practical message from this research is both encouraging and clarifying. Sticking to relatively non-restrictive dietary patterns are strongly linked to brain protection. Consistent adherence to a whole-foods-forward, anti-inflammatory eating strategy — one that prioritizes vegetables, fruit, legumes, whole grains, healthy fats, and quality protein, while minimizing processed foods and refined sugars is a generally good bet for long-term brain protection. Whether you call that Mediterranean, MIND, or simply “eating well,” the biology underlying the benefit is largely the same.
Diet is one pillar of brain health, and a critical one — but it works best in concert with sleep, movement, stress management, and social connection. The brain is an organ that reflects the totality of how we live.
Finally, a word of appropriate scientific context: this is an observational study. The researchers took important steps to minimize reverse causation (aka, that people chose dietary patterns because they had existing brain issues) but we cannot draw causal conclusions. What we can say, with growing confidence, is that the association between high-quality dietary patterns and reduced dementia risk is robust, biologically plausible, and worth taking seriously.
Your fork, it turns out, may be one of the most powerful brain health tools you own.