Chapter 1. What is the "Food and Brain" Program
The program is based on the connection between nutrition and brain health: what we eat directly affects cognitive functions, mood, metabolism, and inflammatory processes. Perlmutter emphasizes that chronic diseases, including dementia, diabetes, and depression, are linked to excessive consumption of sugar and gluten.
The main idea is that the brain can be "rebooted" by changing the diet: removing carbohydrates, incorporating more fats, reducing inflammation, and stabilizing blood sugar levels.
The program offers a systematic approach to improving neuroplasticity and energy metabolism through nutrition and lifestyle.
Chapter 2. Main Goals
The main goals of the program are to restore insulin sensitivity, reduce inflammation, and improve cognitive function, sleep, and mood. Key indicators of success include stable weight, consistent energy, clarity of thought, and emotional balance.
The author explains that the program is not a temporary diet but a transition to a sustainable lifestyle, where the body learns to use fat as its primary fuel, and the brain receives optimal conditions for functioning.
Chapter 3. Nutrition Rules
Nutrition is based on the principles of low glycemic index and gluten elimination. Priority is given to foods high in fats and fiber: fish, grass-fed meat, eggs, avocados, nuts, coconut, olive oil, and non-starchy vegetables. Sugar, grains, industrial oils, and processed foods are excluded.
Perlmutter explains the importance of monitoring glucose and ketone levels, suggesting a shift to moderate ketosis as a natural state for the brain.
Nutrition should be accompanied by adequate sleep, physical activity, and periodic short fasts to enhance metabolic flexibility.
Chapter 4. Let's Get Started: Assess Risk Factors, Learn Your Key Health Indicators, and Create the Right Mindset
Before starting the program, the author suggests conducting a "health audit": assessing blood sugar levels, triglycerides, vitamin D, inflammation markers, and sleep and stress indicators. This data is needed to establish a baseline and objectively track progress.
Chapter 5. Step 1: Adjust Your Diet and Medication
The first step is to change the diet to reduce inflammation and stabilize blood sugar levels. Gluten, sugar, refined carbohydrates, and industrial oils are eliminated; whole foods rich in fats and fiber are introduced.
Perlmutter advises gradually adapting to the new regime by increasing fat intake so that the brain begins to use them as an energy source.
Special attention is given to medications—especially those that affect blood sugar, cholesterol, and sleep.
Chapter 6. Step 2: Create Your Own Support Strategy
The next stage is to build a system that helps avoid setbacks and make new habits sustainable. Planning, support from family or like-minded individuals, and keeping a food and sleep diary are important.
Chapter 7. Step 3: Plan Properly
The third step of the program is dedicated to planning—a key element of successful and sustainable changes. Perlmutter explains that chaos in scheduling and impulsive decisions undermine results, so it is important to prepare meals in advance, think through menus, and have healthy snacks on hand.
Chapter 8. Solving Possible Problems
In this chapter, the author addresses typical difficulties faced by program participants: headaches, fatigue, "brain fog," cravings for sweets, or temporary discomfort when transitioning to a low-carbohydrate diet. He explains these symptoms as the body's adaptation to a new energy source—fats.
Solutions include adequate intake of salt, water, magnesium, omega-3s, and sufficient sleep.
Chapter 9. Final Remarks and Snack Ideas
In concluding the program, the author emphasizes that the key to success is not strictness but consistency and mindfulness. It is important not just to temporarily "go on a diet" but to build a lifestyle where proper nutrition and movement become a natural part of the day.
Perlmutter reminds us that the brain needs stable energy and protection from inflammation, so preference should be given to fats, protein, and fiber rather than quick carbohydrates.
Practical snack ideas are provided: nuts, avocados, coconut chips, boiled eggs, cheese pieces, and vegetables with hummus.
Chapter 10. Two-Week Basic Menu
The menu is designed as a ready-made plan for transitioning to the "Food and Brain" nutrition principles. It includes dishes high in healthy fats, moderate in protein, and minimal in carbohydrates. Each day is balanced to maintain a feeling of fullness and provide the brain with energy without sugar spikes.
Chapter 11. Recipes
This section contains simple yet nutritious recipes that align with the philosophy of the book. They demonstrate that healthy eating can be delicious and diverse. There are breakfasts based on eggs and avocados, hearty soups with coconut milk, salads with olive oil, fish and meat dishes, as well as sugar-free desserts made with nuts, cocoa, and berries.
Special attention is given to the quality of ingredients: fresh, minimally processed foods, natural fats, and spices that reduce inflammation and support brain function.
