Austin Perlmutter, M.D., is a board-certified internal medicine physician, New York Times bestselling author, educator, and consultant. He received his medical degree from the University of Miami and completed his internal medicine residency at Oregon Health and Science University in Portland, Oregon. His focus is on helping identify and resolve the biological basis for “stuckness” in the body and brain, especially around decision-making. He hosts the Get The STUCK OUT podcast and is a co-producer of the Alzheimer’s, the Science of Prevention Docu-series. His writing is featured online on MedPage Today, Doximity, KevinMD, Medium, Psychology Today, MindBodyGreen, and DrPerlmutter.com, and his work connecting COVID-19 with immune-related depression appears in the peer-reviewed scientific literature.

Dr. Christina Miller is double board-certified in Emergency and Integrative Medicine. She worked for ten years in the Emergency Department and served as president of Colorado ACEP (American College of Emergency Physicians), where she advocated for the care of emergency patients and physicians. Due to her health concerns and the overwhelming amount of chronic disease she saw every day, she radically changed her practice to lifestyle medicine and health promotion. She studied nutritional science and has completed a fellowship in Integrative and Functional Medicine. In 2013, she opened her own Lifestyle Medicine practice and founded the Eat and Live Healthfully website and blog. She now focuses exclusively on nutrition and lifestyle changes to get to the root cause of disease and illness, and today helps empower people to take back their health, essentially keeping people OUT of the Emergency Department.

These vibrant golden pancakes harness the anti-inflammatory power of turmeric while providing brain-nourishing nutrients in a delicious breakfast dish. Turmeric contains curcumin—a compound that reduces neuroinflammation and supports cognitive function—while the black pepper significantly increases its bioavailability. The combination of oat and almond flours provides a perfect balance of complex carbohydrates and protein, while flaxseed meal delivers omega-3 fatty acids essential for brain cell membrane integrity. Topped with antioxidant-rich berries, omega-3-packed walnuts, and probiotic-laden coconut yoghurt, these pancakes create the perfect foundation for sustained mental energy and reduced inflammation throughout your morning.

• ½ cup (60g/2.1oz) brown rice or oat flour (gluten-free)
• ¼ cup (30g/1oz) almond flour
• 1 tablespoon flaxseed meal + 3 tablespoons water
• ½ cup (120ml/4oz) plant milk of choice
• ½ teaspoon ground turmeric
• ¼ teaspoon ground cinnamon
• Pinch of black pepper
• 1 teaspoon baking powder
• Pinch of salt (optional)
• 1 teaspoon olive oil for cooking
• Toppings: fresh berries, chopped walnuts, coconut yogurt (with live cultures)
• Optional: 1 teaspoon date paste for sweetness in batter

1. In a small bowl, mix the flaxseed meal with 3 tablespoons of water. Let sit for 5-10 minutes until it thickens to an egg-like consistency.
2. In a separate bowl or measuring cup, combine the plant milk with turmeric, cinnamon, and black pepper. Stir well to combine.
3. In a medium bowl, whisk together the oat flour, almond flour, baking powder, and optional pinch of salt.
4. Pour the golden milk mixture and the flax egg into the dry ingredients. Stir until just combined. If the batter seems too thick, add a tablespoon of water or plant milk at a time until it reaches pancake batter consistency. If using, add the optional date paste for sweetness.
5. Heat a non-stick pan or griddle over medium heat. Add a small amount of olive oil. Once hot, pour about ¼ cup of batter for each pancake.
6. Cook until bubbles form on the surface and the edges look set, about 2-3 minutes. Flip and cook for another 1-2 minutes until golden brown and cooked through.
7. Transfer pancakes to a plate and top with fresh berries, chopped walnuts, and a dollop of coconut yogurt.

This nourishing stew combines gut-healing prebiotic fibers with brain-supporting nutrients in one comforting bowl. The allium family (onions, garlic, leeks) provides powerful prebiotics that feed beneficial gut bacteria, while root vegetables deliver resistant starch and soluble fiber that support microbiome diversity. White beans offer L-glutamine—an amino acid essential for repairing the gut lining—along with steady protein for neurotransmitter production. The addition of fermented vegetable brine introduces beneficial bacteria while enhancing digestion. This gut-brain connection powerhouse helps reduce inflammation, support mood regulation, and enhance cognitive function while providing deep comfort and satisfaction.

• 1 tbsp olive oil
• 1 medium onion (about 5 oz/140g), diced
• 2 leeks (white and light green parts only), about 6 oz/170g, cleaned and sliced
• 3 cloves garlic, minced
• 2 medium carrots (about 6 oz/170g), peeled and diced
• 1 medium parsnip (about 4 oz/115g), peeled and diced
• 1 small turnip (about 4 oz/115g), peeled and diced
• 400g/15 oz white beans (cannellini or navy), precooked
• 4 cups vegetable broth (32 oz/950ml)
• 1 tsp fresh rosemary
• 4 sprigs fresh thyme
• 1 bay leaf
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 2 tsp fermented vegetable brine (from sauerkraut or kimchi)

1. Heat olive oil in a large pot over medium heat. Add diced onion and sliced leeks, sautéing for 5-7 minutes until softened and translucent.
2. Stir in minced garlic and cook for another minute until fragrant.
3. Add the diced carrots, parsnip, and turnip to the pot. Stir to coat with the aromatics and cook for 5 minutes, allowing the vegetables to slightly caramelize.
4. Add the cooked white beans, vegetable broth, rosemary sprigs, thyme sprigs, bay leaf, salt, and pepper to the pot.
5. Bring the stew to a gentle boil, then reduce heat to low. Cover and simmer for 30-35 minutes, until the root vegetables are tender but still hold their shape.
6. Remove the herb sprigs and bay leaf. Taste and adjust seasonings if needed.
7. Ladle the stew into bowls. Just before serving, add 1 teaspoon of fermented vegetable brine to each bowl, stirring gently to incorporate.

This vibrant salad bowl combines brain-boosting nutrients with gut-supporting ingredients for optimal cognitive function. Leafy greens provide essential vitamins and antioxidants that protect neural tissue, while hemp and flaxseeds deliver omega-3 fatty acids that reduce neuroinflammation. Sweet potato adds prebiotic fiber and vitamin A for gut-brain axis support, and fermented sauerkraut introduces beneficial bacteria that produce neurotransmitter precursors. Each element works synergistically to enhance both mental clarity and digestive wellness.

• 4 cups (120g/4.2oz) mixed greens (spinach, arugula, baby lettuce)
• 2 cups (67g/2.4oz) kale, stems removed and roughly chopped
• 1 medium sweet potato (200g/7oz), cubed
• 1 tablespoon olive oil
• ¼ teaspoon sea salt
• ¼ teaspoon ground black pepper
• 3 tablespoons hemp seeds
• ½ avocado (75g/2.6oz), sliced
• 2 tablespoons (30g/1oz) sauerkraut, drained
• ½ cup (80g/2.8oz) cooked chickpeas
• 1 tablespoon fresh herbs (parsley, dill, or cilantro), chopped

• 2 tablespoons flaxseed oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon lemon zest
• 1 small garlic clove, minced
• 1 teaspoon Dijon mustard
• 1 tablespoon fresh herbs (combination of parsley, dill, chives), finely chopped
• ¼ teaspoon sea salt
• Pinch of black pepper

• 1 tablespoon fresh lemon juice
• 1 teaspoon olive oil
• Pinch of sea salt

1. Preheat oven to 400°F (200°C). Toss sweet potato cubes with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender and caramelized, stirring halfway through. Set aside to cool slightly.
2. Place chopped kale in a large bowl. Add 1 tablespoon lemon juice, 1 teaspoon olive oil, and a pinch of salt. Using your hands, massage the kale for 2-3 minutes until it softens and reduces in volume by about half. This breaks down the tough fibers and makes the kale more digestible.
3. In a small bowl, whisk together flaxseed oil, lemon juice, lemon zest, minced garlic, Dijon mustard, chopped herbs, salt, and pepper until well combined.
4. In a large serving bowl, combine the mixed greens and massaged kale. Toss gently with about two-thirds of the dressing.
5. Arrange the roasted sweet potato, sliced avocado, chickpeas, and sauerkraut on top of the greens. Sprinkle with hemp seeds and fresh herbs.
6. Drizzle the remaining dressing over the salad and serve immediately.

This silky chocolate mousse transforms nutritional powerhouses into pure indulgence, combining omega-3-rich avocados with choline-abundant tofu for potent vagus nerve support beneath its decadent surface. The raw cacao delivers a double dose of benefits—both mood-lifting polyphenols and magnesium that support neural signaling—while fresh berries offer protective antioxidants. Finished with a scattering of chia seeds, hemp seeds, and chopped pistachios, this stunning dessert offers a complete spectrum of nervous system nourishment disguised as a chocolate lover's dream.

• 2 large ripe avocados (about 300g/10.5oz flesh)
• 7oz (200g) silken tofu, drained
• ⅓ cup (80ml/2.7fl oz) date paste
• ¼ cup (25g/0.9oz) raw cacao powder
• 3 oz (85g) dark chocolate (70% or higher), melted
• 2 teaspoons vanilla extract
• ¼ teaspoon salt

• 1 cup (150g/5.3oz) mixed fresh berries (strawberries, blueberries, raspberries)
• 1 tablespoon hemp seeds
• 2 tablespoons chia seeds
• 2 tablespoons plant-based choc-chips
• 2 tablespoons chopped pistachios (or other nuts of choice)
• 1 teaspoon raw cacao powder for dusting

1. In a food processor or high-speed blender, combine the avocado flesh, silken tofu, date paste, cacao powder, melted dark chocolate, vanilla extract, and salt.
2. Process until completely smooth and creamy, stopping to scrape down the sides as needed. The tofu will help create an extra silky texture.
3. Taste and adjust the sweetness if needed.
4. Transfer to a bowl, cover, and refrigerate for at least 2 hours to set and allow flavors to develop.

1. Spoon the chilled chocolate avocado mousse into bowls.
2. Arrange the fresh berries on top, focusing on creating height in the center.
3. Sprinkle generously with hemp seeds, chia seeds, nuts, and choc-chips.
4. Dust lightly with raw cacao powder.
5. Serve immediately.