Amy Meyers RD, CLT

12/09/2025

Stress kills neuroplasticity, the very thing that keeps your brain youthful.

Chronic stress lowers BDNF, the protein that helps your brain learn and adapt. When BDNF drops, your brain becomes less flexible.

If you experience stress on a regular basis, here’s what I recommend:

➡️ Prioritize 7-8 hours of sleep with consistent wake-up and bedtime

➡️ Move your body every day even if it’s just for 10 minutes

➡️ Spend a few minutes in intentional breathwork

➡️ Build in short breaks throughout your day to reset your nervous system

➡️ Stay connected to people who help you feel grounded

12/06/2025

Quality sleep is one of the most powerful ways to support brain repair, memory consolidation, and long-term cognitive resilience. The habits we practice in the hours before bed help signal to the brain that it is safe to slow down and begin this restorative work.

Here are a few simple habits that support deeper, more restorative sleep:

➡️ Eat your final meal earlier in the evening (at least 2-3 hours before bedtime)

➡️ Reduce evening blue light exposure

➡️ Keep your bedroom cool (ideally between 60–67°F) and dark

➡️ Follow a consistent sleep schedule

➡️ Limit late-night stimulation

➡️ Build a relaxing wind-down routine

12/01/2025

Round two of how to fit 40 grams of fiber into your day!

What are your favorite fiber-rich foods?

12/01/2025

If you followed along with my highlights from the Probiotics, Prebiotics, and New Foods Conference, you probably noticed a common theme—fiber.

Based on my takeaways from the conference and its brilliant presenters, 40 grams of fiber is a good fiber target for many people.

It may sound like a lot, but keep in mind that most people only get in 10-15 grams of fiber daily in Western nations.

The example below illustrates a variety of plant foods, along with their serving sizes, that collectively provide 40 grams of fiber. I hope that once you see it illustrated in this way, it doesn't seem so daunting!

12/01/2025

The most effective way to support your gut microbiome is through plant foods that are high in polyphenols, fiber, and prebiotics. 🌱 🫐 🧄

07/31/2025

04/24/2025

Research shows that poor sleep is linked to higher risks of cognitive decline, weight gain, and inflammation.

Here are science-backed strategies that can help maximize your sleep quality:

✅ Maintain a consistent sleep schedule: Going to bed and waking up at the same time helps regulate your circadian rhythm.

✅ Limit blue light exposure before bed: Screens suppress melatonin production, making it harder to fall asleep.

✅ Keep your bedroom cool and dark: A temperature of around 65°F (18°C) and blackout curtains can promote deeper rest.

✅ Avoid heavy meals and caffeine late in the day – Both can interfere with your ability to fall and stay asleep.

✅ Get morning sunlight exposure – Natural light helps set your body’s internal clock for better sleep at night.

04/21/2025

Regular exercise is one of the most powerful tools for disease prevention. A recent study found that consistent physical activity lowers the risk of 250+ health conditions, from metabolic disorders to cardiovascular disease.

One key finding? You don’t need to work out daily to see the benefits. Whether you move consistently throughout the week or take the “weekend warrior” approach, what matters most is that you stay active.

I broke down the research in a recent blog: https://drperlmutter.com/weekend-warriors-daily-exercisers-new-study-finds-health-benefits-approaches/

03/24/2025

The good news is, you don’t need a prescription for this one.

A recent study found that older adults who got in just under 10,000 steps a day were 50% less likely to develop dementia. Even those who managed just 3,800 steps daily saw a 25% reduction in their risk.

The message is clear: the impact of daily movement on brain health is powerful.

01/24/2025

A new study found that the Mediterranean diet can improve memory and cognitive function through changes in the gut. A researcher and a nutritionist discuss the findings.

12/20/2024

Eating berries, particularly blueberries, may lower dementia risk by improving cognitive performance and influencing brain metabolism.

I share more about this in : https://parade.com/health/daily-habit-may-cut-dementia-risk-12-percent-according-to-study-november-2024

11/26/2024

Regular exercise provides many gut health benefits. While high-intensity and strenuous exercise can temporarily increase gut permeability, the long-term benefits are plentiful.

Interestingly, resistance and strength training might reduce gut hyper-permeability, improve barrier function, and reduce leaky gut.

Do you notice that exercise improves gut symptoms or worsens them?

Let us know below!

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