Dr. Sara Gottfried, citing Lisa Mosconi's work at Cornell, says cerebral hypometabolism in perimenopause is a phenotype that can be mapped to Alzheimer's disease risk, and that Alzheimer's disease is not a disease of old age but a disease of middle age.
Dr. Sara Gottfried reports that starting around age 40 there is a massive change in cerebral metabolism, with about a 20% decline in glucose uptake from premenopause (age 35) to perimenopause to postmenopause, per FDG PET scans.
When dietary intake is skewed toward insufficient micronutrients, essential fatty acids, vitamins, minerals, and protein relative to calories, the memory system suffers. This is stated as a general principle applying to animals and humans, and is framed as especially relevant given that most people in the US eat in this skewed way.
Stated as a general principle; the underlying evidence base is not cited in the atoms.
Animals given ad libitum access to a sugar solution — with a calorie percentage similar to a soft drink — alongside healthy food and water during juvenile/adolescent development show hippocampal-dependent memory deficits when older, persisting even after sugar consumption stops.
animal model findings
Animals consuming a total junk food diet — chocolate peanut butter cups, Ruffles potato chips, and a rodent high-fat high-sugar diet — show memory impairments that last even after switching to a healthy diet.
animal model findings
In transgenic Alzheimer's animal models, consuming a Western diet high in calories from fat and simple sugars can exacerbate Alzheimer's-like pathology and lead animals to develop symptoms analogous to human Alzheimer's earlier than on a healthy diet.
preclinical animal models only
There is substantial plasticity in what we want to eat, based largely on what we choose to eat; the reward system can be recalibrated so that previously rewarding foods become aversive and healthier choices become preferred.
In transgenic Alzheimer's animal models, consuming a Western diet (high percentage of calories from fat and simple sugars) exacerbates Alzheimer's pathology and leads animals to develop symptoms earlier than with a healthy diet.
preclinical evidence
For animals fed an unhealthy diet that later exhibit longstanding memory deficits, exercise can rescue those deficits — shown in rats. Wheel running alone suffices; the exercise need not be related to the memory task itself.
animal model findings
Dr. Jared Rutter explains that at pyruvate, the cell must make a decision: take the pyruvate into the mitochondria and burn (oxidize) it — combining it with oxygen, a very effective way to extract all the energy that can be extracted from glucose — or do something else with it. Pyruvate is a pivot point in glucose metabolism because of the bifurcation that happens there.
If you train naturally, the most important thing you can do is figure out a way to improve your body's ability to recover from hard workouts. Jeff adds that if you're trying to add new muscle and can get less damage to those new muscle cells, you're in business. Jesse echoes this, and Jeff also argues that avoiding fruit because it 'makes you fat' is a mistake, since a single blueberry has only about 0.8 calories, so why not indulge?
After three minutes, lift the shrimp out. They're done when curled into a C, not an O — a full O means they've squeezed out moisture and contracted to well done. You can cut one open: it should be mostly opaque all the way through, though a tiny bit of translucency in the middle is fine because shrimp carry over cook. If still super clear in the middle, throw them back in for another 30 seconds. For larger shrimp (16/20 or 12/15), add another 30-45 seconds to the total cook time.
The creator argues red Argentinian shrimp are the winner: wild-caught at deep depths in the South Atlantic, they have natural sweetness and tender texture, are very similar to lobster tail, and give a result much closer to a New England-style lobster roll than standard farm shrimp (white or black tiger). He considers them the better option for most home cooks over sourcing lobster.
Huberman relays Dr. Lane Norton's position that total protein needs are about one gram per pound of body weight per day for most people, with some variation depending on activity.
Huberman says Tongkat Ali can be beneficial for both men and women at dosages anywhere from 200 to 600 milligrams per day, working to increase free testosterone by reducing sex hormone binding globulin. He suggests blood work should be done eight to 12 weeks after initiating the Tongkat Ali protocol rather than earlier.
For people who fall asleep fine but wake up in the middle of the night and have trouble falling back asleep, Huberman suggests considering myo-inositol, typically taken as 900 milligrams, as one of two categories of supplements to consider.
Huberman suggests taking 500 to 1,000 milligrams of L-tyrosine, an amino acid precursor to dopamine, alone or in conjunction with alpha-GPC for focus enhancement, after testing each separately.
Huberman discourages taking alpha-GPC right before bed, explaining that it creates a bit of an increase in alertness, which you wouldn't necessarily want when trying to sleep.
If someone can spend about $100 or more on supplements per month, Huberman recommends they focus on buffering and enhancing foundational nutrition, adaptogens, probiotics, prebiotics, and digestive enzymes rather than supplements directed toward sleep, focus, or hormone augmentation, because this raises the tide on all biological and organ systems leading to enhanced mental health, physical health, and performance, including sleep.
Try one sleep supplement ingredient — for instance magnesium threonate — for about a week without changing anything else in your protocols, and evaluate its effect on sleep latency before adding another. If neither magnesium threonate nor apigenin works alone, try combining them together. Whether to immediately take them together depends on your individual situation.
Upon waking, before anything else, drink 16 to 20 ounces of water. This single, timed action is directly instructed by the creator with no missing details.
Take a methylated B vitamin complex daily if you have the MTHFR mutation.
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