Ryan James Campbell

02/12/2026

02/06/2026

True healthcare starts with addressing the root cause, not masking symptoms with prescriptions.

If your doctor isn’t asking about your diet, sleep, exercise, hydration, or stress, you’re not getting healthcare—you’re getting disease management.

It’s time to demand better. Share this with someone who needs to hear it today.

02/02/2026

For the first time in decades, the Dietary Guidelines acknowledge something many of us have been saying for years: Ultra-processed foods play a central role in chronic disease.

This is a meaningful shift, but it also raises an important question: Are we ready to rethink the foundation of our food system, or are we just naming the problem without addressing it?

I break down what this change really means, and what’s still missing, in my latest blog post: https://drperlmutter.com/dr-perlmutters-views-2025-2030-dietary-guidelines-americans/

02/02/2026

We treat our health like it’s infinite, until it’s not.

We push through exhaustion, fuel ourselves with processed food, and tell ourselves we’ll “get healthy later” once work slows down, once the kids are older, once we have more time.

But your health isn’t waiting for you to be ready. Every choice you make TODAY is either building vitality, or stealing it from your future.

Every bite of ultra-processed food. Every workout you skip. Every night you sacrifice sleep for screen time. Every stress response you ignore. These are withdrawals from your health account. And unlike your bank account, you can’t just make a bigger deposit later to fix the damage.

Your health is everything.

Your body was designed to heal, but you have to give it what it needs. Start today. Not next month, today. Because the best time to invest in your health was 10 years ago. The second best time is right now.

01/29/2026

01/28/2026

Even though fats are complicated, eating a fat-free diet is not good for your health. We need fats to survive.

Every cell is made of fat; our nerve coverings are made of fat; our brain is mostly fat; our hormones are made of fat; our cells and metabolism run better on fat. Fats help you absorb all of the beneficial fat-soluble vitamins in plant foods, and some fats have been shown to reduce the risk of heart disease, type 2 diabetes, and obesity.

Don’t fear fat; instead, eat the right fats with every meal. Fat won’t make you fat, unless you eat it with starch and sugar like most Americans.

Eat 3 to 5 servings of fat per day, and eat fats mostly with vegetables.

Unless it is trans fat, it won’t cause heart disease.

My favorite fats are avocados, olives, nuts and seeds, and traditional oils like extra virgin olive oil and avocado oil. Small amounts of butter, grass-fed ghee, and coconut or MCT oil are fine for most.

If you’re eating a high-fat diet and are curious about how it’s affecting your body, I recommend looking into the NMR particle-size cholesterol test.

01/24/2026

If you’re exercising regularly, this is what’s happening:

➡️ Blood flow to the brain is increasing

➡️ Brain cells are using energy more efficiently

➡️ Inflammatory signaling is being reduced

➡️ Connections between neurons are being supported

➡️ Long-term cognitive resilience is improving

These effects accumulate quietly over time. Keep moving.

01/19/2026

01/18/2026

Send this to someone you’re on your health journey with.

Every meal, every workout, every night’s sleep—it’s all building the future you. What you do now, in your 20s, 30s, and even 50s, shapes the health you’ll experience in the decades to come.

To understand why the choices you make today impact your future health, consider this: chronic disease and mobility loss are rooted in long-term, silent processes. Inflammation, poor diet, stress, and lack of exercise can slowly damage your cells, arteries, and brain, starting decades before symptoms appear.

These conditions are not random—they develop over time based on lifestyle factors. Every healthy choice you make now can slow or even prevent these processes. It’s all connected.

It’s never too late—or too soon—to start living well.

01/18/2026

A new Cochrane review of 73 studies involving nearly 5,000 people found that exercise may be as effective as antidepressants and psychological therapy for reducing symptoms of depression.

This is a reminder that our bodies have innate healing mechanisms that we can activate through lifestyle.

Exercise is one of the most powerful interventions we have for mental health. It reduces inflammation, improves mitochondrial function, balances neurotransmitters, and supports brain-derived neurotrophic factor (BDNF) production.

And for many people struggling with depression, it may be the first line of defense—not the last resort.

If you're dealing with depression, talk to your doctor about incorporating movement into your treatment plan. Start small. Even 20-30 minutes of walking can make a difference.

What's your experience with exercise and mental health? 👇

01/13/2026

Supplements can be powerful tools. I use them myself and recommend them when they are evidence-based and thoughtfully chosen.

At the same time, they work best when they support healthy daily habits rather than replace them. Sleep, movement, nutrition, light exposure, and stress regulation set the biological terrain. Supplements help optimize that terrain, but they cannot fully compensate for patterns that consistently work against brain health.

This is not an argument against supplementation, but a reminder of context. When lifestyle foundations are in place, supplements can meaningfully amplify the benefits and that’s a process I am all for.

01/13/2026