How to lose weight without medication?

50 foods for optimal health

I recently read the book “Brain Maker” by Dr. David Perlmutter.Where it is in principle completely concerned, our health. How we get better through our diet, in all areas. Whether it’s in sport, increasing our thinking power or also being able to live out our emotions better and why our microbiome plays an important role.

In his book, he says that microbiomes are the ultimate “brainmakers.”And these are equivalent to our health like: heart, lungs, liver and our brain.

He says that most diseases/inflammations (diabetes, cancer, heart disease, obesity, dementia, etc.) are due to our microbiomes.Our immune system is in control of our diseases (inflammation…) and microbiomes control the immune response in our body. Our mitochondria play another important part in our health. But another time.

By changing our diet, we can therefore change our microbiomes in such a way that we become less ill and, of course, also lose weight.

So he says that we, or much more, are the food industry, to blame for many (chronic) diseases, and that our diet has an impact on our brain health.

So what is the optimal diet for the brain?

Before I will specifically enter into all foods, here are a few principles according to which Dr. Perlmutter lives:

  • We should choose organic foods, animals that have only been fed with willow grass, wild fish, quality fats and foods free of antibiotics and toxins
  • A diet that is rich in fiber (fruits and vegetables) that can feed the gut bacteria well
  • Your main course should consist of 2/3 fruits and vegetables and 1/3 protein (tofu, beans, lentils…)

Brain-Maker Food


  1. Green salad
  2. Spinach
  3. Broccoli
  4. Kale
  5. Mushrooms
  6. Cauliflower
  7. Sprouts
  8. Green beans
  9. Radishes
  10. Jicama (Yambean)

Fruit with little sugar

  1. Avocado
  2. Peppers
  3. Cucumber
  4. Tomato
  5. Zucchini
  6. Pumpkin
  7. Eggplant
  8. Berries

Fermented foods ( daily)

  1. Yogurt
  2. Kefir
  3. Kombucha Tea
  4. Kimchi
  5. Sauerkraut
  6. Pickled cucumbers (not in vinegar)
  7. Freshly harvested fruit/vegetables

Healthy fats

  1. Olive oil
  2. Coconut oil
  3. Organic Butter
  4. Almond milk
  5. Olives
  6. Nuts and nut butter (I like almond susm)
  7. Cheese (except blue mould)
  8. Seeds (chia seeds, flaxseeds, etc.)


  1. Eggs
  2. Wild fish
  3. Seafood
  4. Grass-fed grazing livestock
  5. Tofu
  6. Beans
  7. Lenses

Herbs and additives

  1. Mustard
  2. Horseradish
  3. Salsa
  4. Many herbs and seasonal

Naturally healthy

  1. Coffee (2-5 cups daily)
  2. Wine
  3. Dark chocolate (from best raw cocoa)
  4. Tea (Many)


  1. Artichoke
  2. Garlic
  3. Onions
  4. Asparagus
  5. Spirulina


  1. Water
  2. Tea
  3. Cold-squeezed juices

Most of the food can be found in the regular supermarkets.For meat etc. you should look for a butcher to offer this. But it’s best not to eat meat! Dr. Perlmutter also says you should do enough exercise (30min daily), ideally you should get up at the same time every day and fall asleep to have a regular procedure. Set up a morning routine, get up early with the sun and go to sleep when it gets dark.

Leave a Reply