The Brain Health Kitchen Podcast brings together science, storytelling, and practical wisdom on how to protect and nourish your brain at any age. Hosted by physician and author Annie Fenn, MD, each episode dives into the habits that support lifelong cognition—food, movement, sleep, mindfulness, social connection, and more. Through conversations with researchers, clinicians, neuroscientists, and thought leaders, you’ll learn what the latest evidence actually means for your daily life. Whether you’re looking to lower your dementia risk, stay sharp as you age, or simply understand your brain better, this podcast offers the tools and inspiration to build a truly brain-healthy life.
Summer Highlights: Build a More Resilient Brain with Dr. Tommy Wood
23 min
How do we build a brain that can stay resilient as we age? In this summer highlight, Dr. Annie Fenn revisits her conversation with Dr. Tommy Wood, author of The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age . Tommy explains the idea of cognitive headroom: building more brain reserve and resilience now so we have a greater buffer against aging, stress, and disease later. He also shares why even brief “exercise snacks” can benefit the brain, especially when they break up long periods of sitting. Finally, Annie and Tommy explore why many everyday memory lapses may begin with attention. Constant task-switching, scrolling, and information overload can make it harder for the brain to encode what we are trying to remember. You’ll learn how small, practical choices—moving more often, taking real breaks, focusing on one thing at a time, and continuing to challenge the brain—can support cognitive health at any age. Chapters 00:00 Introducing Summer Highlights 03:38 Building cognitive headroom 09:39 Exercise snacks and sedentary time 15:51 Memory, attention, and overstimulation 22:15 Three takeaways to use now Links Mentioned Dr. Tommy Wood https://www.drtommywood.com/ The Stimulated Mind https://www.penguinrandomhouse.com/books/751292/the-stimulated-mind-by-dr-tommy-wood/ Better Brain Fitness Substack https://hdrmdocs.substack.com/ Full Brain Health Kitchen episode with Dr. Tommy Wood https://podcasts.apple.com/us/podcast/how-to-build-a-brain-that-lasts-the-science/id1869700282?i=1000757728384 Brain Health Kitchen Substack https://brainhealthkitchen.substack.com/ Thank you to our founding sponsors, NeuroReserve and BetterBrain, for helping keep the Brain Health Kitchen Podcast open to everyone. NeuroReserve creates science-backed brain health nutrition products, including Relevate, Brain Health Kitchen Extra Virgin Olive Oil, and Revanta creatine. Visit neuroreserve.com and use code BHKPODCAST for 10% off. BetterBrain provides brain health testing, expert coaching, and personalized action plans that are covered by insurance for most people. Learn more at betterbrain.com/annie .
Omega-3s: Food, Supplements, and Brain Protection with Dr. Ed Park
1 hr 18 min
What the latest research says about DHA, APOE4, cognitive decline—and the emerging science of creatine Dr. Ed Park is Annie’s go-to expert for making sense of omega-3 research. In this episode, they break down what omega-3 fatty acids do in the brain, why DHA and EPA matter, and how food, supplements, genetics, and aging may affect how much we need. They also examine two recent studies that generated conflicting headlines about omega-3 supplements and cognitive decline. Ed explains what the studies actually found, their important limitations, and why the broader body of research remains encouraging. You’ll learn how APOE4 may affect the brain’s ability to transport and use DHA, why the form and dose of an omega-3 supplement matter, and how an omega-3 index test can help guide a more personalized approach. Annie and Ed also discuss practical intake targets, when supplementation may be useful, and why omega-3s should be considered as one part of a broader brain-healthy lifestyle. Chapters 00:00 Meet Dr. Ed Park 02:20 A shared connection to neurodegenerative disease 05:26 Omega-3s explained 11:26 Why the brain needs DHA and EPA 15:59 Plant-based omega-3s 17:17 APOE4 and omega-3 metabolism 22:33 What the new PreventE4 study found 33:14 Do omega-3 supplements accelerate cognitive decline? 38:00 A different finding from the same research database 41:17 How much omega-3 do you need? 44:04 Omega-3s for people with APOE4 or other risk factors 45:32 Why supplement form and DHA-to-EPA ratio matter 47:51 How to test your omega-3 levels 52:10 Can you take too much? 53:49 The story behind NeuroReserve and Relevate 59:22 A new omega-3 product from NeuroReserve 1:02:54 Creatine for muscle and brain health 1:07:37 A more strategic approach to supplementation We are grateful to our founding sponsors: NeuroReserve : Use code BHKPodcast for 10% off: Relevate: a brain-specific blend of omega-3 fatty acids (DHA and EPA) and nutrients based on the Mediterranean and MIND diets Revanta Creatine: a highly dissolvable pure-grade creatine monohydrate BHKEVOO: our recent harvest of extra-virgin olive oil—organic, high in polyphenols, and sources from family friends in Tuscany, Italy Better Brain : Use code AFENN50 for $50 off your assessment, which brings the cost of a full brain health biomarker panel down to $39; most people pay $0 out of pocket for the coaching sessions. Check them out at BetterBrain.com/annie.
The New Frontier of Dementia Prevention with Cédric Gousseau
1 hr 16 min
In this episode of the Brain Health Kitchen podcast, Annie talks with Cédric Gousseau, co-founder of BetterBrain, about what it means to be proactive about brain health before symptoms begin. Cédric came to this work personally after learning in his early twenties that he carries an APOE4 gene variant, which increases risk for late-onset Alzheimer’s disease. That discovery led him deep into the science of dementia prevention and the question so many people ask: if I care about my brain health, where do I start? Annie and Cédric talk about the promise and complexity of genetic testing, why APOE4 is a risk factor but not a diagnosis, and how people may use that information to make more targeted choices. They also discuss brain health biomarkers that are not always included in a routine doctor’s visit, including homocysteine, APOB, Lp(a), B vitamins, inflammation markers, and newer tests like p-tau 217. The bigger theme is what happens after testing. Cédric explains why numbers alone are not enough, and why interpretation, coaching, and follow-through matter if people are going to turn brain health information into real-life changes. This episode is for anyone who wants to move from worry to a plan — and understand what proactive brain care may look like in the years ahead. Chapters 07:07 — Discovering APOE4 in his early 20s 10:56 — The emotional impact of genetic risk 12:10 — Should you know your APOE4 status? 17:33 — From personal risk to building Better Brain 22:29 — How a personalized brain health system works 25:03 — Why testing alone is not enough 38:27 — APOE4 and p-tau217 testing 44:52 — Brain health labs beyond a standard panel 46:15 — Homocysteine and B vitamins 49:11 — ApoB, Lp(a), and vascular risk 52:42 — Can brain health become the next preventive cardiology? 56:08 — Preventive cognitive testing 1:00:30 — Personalized AI and brain health 1:04:09 — The future of dementia prevention Links About Better Brain and Cédric Gousseau betterbrain.com/about-us Brain Health Kitchen brainhealthkitchen.substack.com We are grateful to our Founding Sponsors. NeuroReserve: Use code BHKPodcast for 10% off: Relevate: a brain-specific blend of omega-3 fatty acids (DHA and EPA) and nutrients based on the Mediterranean and MIND diets Revanta Creatine: a highly dissolvable pure-grade creatine monohydrate BHKEVOO: our recent harvest of extra-virgin olive oil—organic, high in polyphenols, and sources from family friends in Tuscany, Italy Better Brain: Use code AFENN50 for $50 off your assessment, which brings the cost of a full brain health biomarker panel down to $39; most people pay $0 out of pocket for the coaching sessions. Check them out at BetterBrain.com/annie .
What Alzheimer's Taught Travis Macy About Family, Fear, Living Fully—and Healing After Concussion
1 hr 22 min
In this episode of the Brain Health Kitchen podcast, Annie talks with Travis Macy — endurance athlete, coach, speaker, author, podcast host, and longtime Alzheimer’s advocate. Travis’s father, Mark “Mace” Macy, was diagnosed with early-onset Alzheimer’s disease at age 64. Before his diagnosis, Mace was an accomplished attorney, endurance athlete, adventurer, and one of the few people to complete all eight original Eco-Challenge expedition races. After his diagnosis, he became something else too: an extraordinary public example of what it can look like to live openly, bravely, and generously with Alzheimer’s. Travis and Annie talk about the first signs his family noticed, the difficult conversations that led to diagnosis, and what happened when Mace responded not by retreating, but by sharing his story. They also discuss the father-son adventure that became Travis’s book, A Mile at a Time, about racing Eco-Challenge Fiji together after Mace’s diagnosis. This conversation also gets into the reality of caregiving, the role shift that happens when adult children begin caring for parents, and the way Alzheimer’s can force families into hard but meaningful conversations. Travis also shares how his father’s diagnosis changed the way he thinks about his own brain health, including sleep, nutrition, exercise, stress, connection, and genetic testing. Later in the episode, he and Annie talk about Travis’s own concussion recovery, why he had to advocate for himself, and what helped him rebuild after a frightening period of post-concussion symptoms. This is a conversation about Alzheimer’s, yes. But it is also about family, grief, courage, movement, friendship, and the reminder Mace gave his team in the middle of a canyon in Fiji: spend as much time as you can with your friends and family. Chapters 00:00 — How Annie and Travis met through Alzheimer’s advocacy 02:44 — The first signs Travis noticed in his dad 05:24 — Mace’s early-onset Alzheimer’s diagnosis 10:16 — Why hard family conversations matter 12:03 — How Mace chose to speak openly about Alzheimer’s 14:37 — The Eco-Challenge adventure with Travis and Mace 20:57 — “Never quit”: what Mace wanted people to know 23:15 — When adult children become caregivers 29:34 — How Mace’s diagnosis changed Travis’s brain health habits 36:43 — Travis’s concussion and long recovery 44:13 — Nutrition, creatine, ketones, and brain injury recovery 51:22 — Meditation, connection, and slowing down 55:46 — Moving Mace into memory care 1:00:54 — Travis’s books, podcasts, and where to find him 1:03:22 — Annie’s practical advice for brain-healthy eating 1:08:21 — Why phones are for calling friends Links Travis Macy https://www.travismacy.com A Mile at a Time: A Father and Son’s Inspiring Alzheimer’s Journey of Love, Adventure, and Hope https://www.travismacy.com/books The Travis Macy Show https://www.travismacy.com/podcast Mind What Matters https://www.wearemindwhatmatters.org Brain Health Kitchen https://brainhealthkitchen.substack.com
Brain Games, Multitasking, and the Myth of Mental Rest with Dr. Julie Fratantoni
1 hr 1 min
In this episode of the Brain Health Kitchen podcast, Annie talks with cognitive neuroscientist Dr. Julie Fratantoni about how to support cognitive longevity — the ability to keep thinking clearly, learning, remembering, and making good decisions across the lifespan. Julie explains why brain health is not just about doing crossword puzzles or downloading another brain game. Instead, she helps us think about how we use our brains all day long: how we manage attention, rest, stress, distraction, social media, multitasking, memory, and habits. They talk about cognitive reserve, cognitive capital, brain breaks, boredom, the problem with constant scrolling, and why rest is not the opposite of productivity — it is part of how the brain learns and adapts. Julie also shares practical ways to support memory, including emotional regulation, monotasking, active engagement with information, and giving the brain time to consolidate what it has learned. Chapters 00:00 Meet Dr. Julie Fratantoni 02:54 What it really means to study the brain 07:17 Cognitive longevity, explained 10:10 Brain games and cognitive reserve 13:20 What the ACTIVE trial actually showed 17:36 Do brain games really help? 19:25 Why your brain needs breaks 21:24 What counts as a true brain break 23:27 Social media, scrolling, and attention 26:27 Why multitasking drains the brain 29:38 Memory starts with attention 36:34 Finding your peak performance window 40:25 Julie’s book on cognitive longevity 42:40 Habits, environment, and brain health 47:44 Why we reach for our phones 50:35 Where to find Julie’s work Links Dr. Julie Fratantoni’s website: https://www.drjuliefratantoni.com/ Better Brain by Dr. Julie on Substack: https://drjuliefratantoni.substack.com/ Dr. Julie Fratantoni on Instagram: https://www.instagram.com/drjuliefratantoni/ Dr. Julie Fratantoni on TikTok: https://www.tiktok.com/@drjuliefratantoni Brain Health Kitchen on Substack: https://brainhealthkitchen.substack.com/ Annie Fenn / Brain Health Kitchen: https://www.brainhealthkitchen.com/
Food, Mood, and the Modern Brain with Dr. Drew Ramsey, Part 2
52 min
In Part 2 of this conversation, Dr. Annie Fenn continues her interview with Dr. Drew Ramsey, a psychiatrist, author, and pioneer in nutritional psychiatry. This episode gets practical: how food, nutrients, the gut microbiome, and everyday habits shape mood, focus, energy, inflammation, and long-term brain health. Annie and Drew also talk about how to support teens and young adults without shame or restriction, why food can be a tool for mood and focus, and how parents model wellness habits whether they realize it or not. They also dig into seafood, omega-3 fats, microplastics, the gut microbiome, fermented foods, probiotics, prebiotic fiber, and why the most powerful brain-health strategies are often simple, accessible, and repeatable. Chapters 00:00 — Intro 04:41 — Brain food and mental health 05:00 — The Antidepressant Food Scale 07:54 — Food categories, not one perfect diet 09:24 — Young adults, food, and mental health 11:44 — The brain food care package 14:03 — What kids learn from our wellness habits 16:16 — Journaling, self-awareness, and healing 18:10 — Seafood, omega-3s, and the brain 20:25 — Microplastics and how to think about seafood 23:31 — Wild salmon burgers and learning to like fish 28:57 — The gut microbiome as a zoo 31:50 — The gut-brain axis 33:34 — Fiber, plants, and ultra-processed foods 36:43 — Probiotics vs probiotic foods 39:06 — Prebiotic fiber and 30 plants a week 45:58 — Review & Do Links & Resources Salmon Slider Recipe https://drewramseymd.com/recipes/the-best-kid-friendly-salmon-recipe/ Antidepressant Food Scale https://drewramseymd.com/nutrients/the-antidepressant-food-scale/ Website: Drew Ramsey, MD Instagram: Drew Ramsey, MD NeuroReserve : Use code BHKPodcast for 10% off: Relevate: a brain-specific blend of omega-3 fatty acids (DHA and EPA) and nutrients based on the Mediterranean and MIND diets Revanta Creatine: a highly dissolvable pure-grade creatine monohydrate BHKEVOO: our recent harvest of extra-virgin olive oil—organic, high in polyphenols, and sources from family friends in Tuscany, Italy Better Brain : Use code AFENN50 for $50 off your assessment, which brings the cost of a full brain health biomarker panel down to $39; most people pay $0 out of pocket for the coaching sessions. Check them out at BetterBrain.com/annie .
Healing the Modern Brain with Dr. Drew Ramsey—Mental Fitness, Food, Connection & Attention
53 min
In this first part of a two-part conversation, Dr. Annie Fenn sits down with her friend and colleague Dr. Drew Ramsey, a board-certified psychiatrist, psychotherapist, author, and pioneer in nutritional psychiatry. Drew is the founder of the Brain Food Clinic, a digital mental health practice, and Spruce Mental Health in Jackson, Wyoming. His latest book, Healing the Modern Brain: Nine Tenets to Build Mental Fitness and Revitalize Your Mind , lays out a practical framework for building mental fitness and supporting a healthier, more resilient brain. Annie and Drew begin with the origin story of nutritional psychiatry: Drew’s childhood on a farm in Indiana, his training at Columbia, the early research on omega-3 fats and fish consumption, and the simple question he started asking patients that changed the way he practiced psychiatry: “What did you eat today?” They also discuss why food belongs in the mental health conversation, how the brain-food movement has grown, and why the best health advice often starts with the basics we can actually agree on. From there, the conversation moves into Drew’s framework for mental fitness: sleep, nutrition, movement, connection, engagement, grounding, unburdening, and purpose. Drew explains why mental fitness is something we can build over time, and why the modern world makes that both more difficult and more urgent. One of the most timely parts of the episode is Drew’s take on doom scrolling, AI, and the algorithm. He explains why these tools may do more than distract us — they may change how we seek novelty, pleasure, connection, and reward. Annie and Drew also explore the difference between connection and engagement, why social isolation matters for both mental health and brain health, and how unburdening past stress, grief, or trauma can be part of cultivating a healthier mind. Chapters 00:00 — Intro 03:49 — Meet Dr. Drew Ramsey 04:23 — How Annie and Drew met 06:21 — The early days of nutritional psychiatry 11:25 — The question Drew started asking patients 15:08 — The brain-food movement grows 18:15 — Healing the Modern Brain 19:14 — What is mental fitness? 26:08 — Drew’s nine tenets 26:30 — Connection and engagement 29:21 — Doom scrolling, AI, and the algorithm 34:10 — A brain-healthy social media strategy 36:38 — Why mental health belongs in brain health 39:07 — Unburdening stress, grief, and trauma 46:09 — Review & Do Website: Drew Ramsey, MD Instagram: Drew Ramsey, MD Brain Health Kitchen We are grateful for our sponsors NeuroReserve: https://neuroreserve.com Use code BHKPodcast for 10% off. NeuroReserve makes science-backed brain health nutrition products, including Relevate, Revanta creatine, and Brain Health Kitchen Extra Virgin Olive Oil. Better Brain: https://betterbrain.com/annie Use code AFENN50 for $50 off your assessment, bringing the cost of a full brain health biomarker panel down to $39. Most people pay $0 out of pocket for coaching.
14 Ways to Protect Your Brain — The Dementia Prevention Checklist Everyone Should Know
51 min
Dementia can feel frightening and inevitable, but the science tells a more hopeful story: many risk factors are modifiable, meaning they can be influenced by habits, health care, environment, and choices across the lifespan. In this episode, Dr. Annie Fenn and Jenny Shilling discuss the Lancet Commission’s 14 modifiable risk factors for dementia, which may account for up to 45% of cases globally. 03:30 Modifiable risk factors 11:55 Midlife prevention 13:09 Hearing loss 16:18 LDL cholesterol 21:30 Blood pressure, smoking, diabetes 25:39 Alcohol 29:39 Nutrition 33:23 Women and Alzheimer’s 38:17 Isolation, air pollution, vision loss 45:23 What to do today Links The Lancet Commission 2024 report on dementia The Lancet dementia infographic Brain Health Kitchen Substack Annie’s post on the 2024 Lancet The Brain Health Kitchen Food Pyramid How To Talk To Your Doctor About Brain Health Why Brains Need Friends-Ben Rein, PhD The Parkinson’s Plan-Dorsey & Okun The Link Between Air Pollution and Brain Health Menopause and the Brain-Dr. Lauren Streicher Caregiving-Emma Heming Willis Preventing Parkinson’s-Dr. Ray Dorsey The 14 Brain Health Takeaways, by College Students We are grateful for our sponsors NeuroReserve: https://neuroreserve.com Use code BHKPodcast for 10% off Relevate, Revanta creatine, and Brain Health Kitchen Extra Virgin Olive Oil. Better Brain: https://betterbrain.com/annie Use code AFENN50 for $50 off your assessment, bringing the cost of a brain health biomarker panel down to $39. Most people pay $0 out of pocket for coaching.
What Every Woman Should Ask Her Doctor About Brain Health with Barbie Boules, RDN
1 hr 24 min
In this episode of the Brain Health Kitchen podcast, Annie talks with Barbie Boules, a registered dietitian specializing in women’s midlife brain health and Alzheimer’s prevention. Together, they explore how heart health, metabolic health, hormones, inflammation, and nutrition all shape the way the brain ages. Barbie explains why midlife is such an important window for prevention, especially for women navigating perimenopause and menopause. They discuss the labs and biomarkers worth knowing, including LDL cholesterol, ApoB, lipoprotein(a), fasting insulin, hemoglobin A1c, hs-CRP, homocysteine, B12, vitamin D, and omega-3 status. They also talk about why HDL is more complicated than “good cholesterol,” why Alzheimer’s is not simply “type 3 diabetes,” and why women may need to advocate for more prevention-focused care. This conversation is full of practical ways to think about brain health before symptoms begin — from blood sugar and visceral fat to exercise, supplements, pregnancy history, hot flashes, and how to partner with your healthcare provider. Chapters 02:53 — Why a registered dietitian is different 06:26 — Why Barbie focuses on women’s brain health 09:54 — Why women are more vulnerable to Alzheimer’s 12:15 — What APOE4 can and can’t tell you 18:53 — Why heart health is brain health 21:21 — The blood sugar signs to catch early 27:12 — Should you use a continuous glucose monitor? 31:01 — The labs women should start tracking 33:23 — Why cholesterol is more complicated than “good” and “bad” 42:41 — What pregnancy can reveal about future risk 45:59 — What hot flashes may be telling you 49:41 — How visceral fat affects brain health 56:14 — Why eating for your brain supports everything else 59:49 — The supplements worth testing for 1:04:30 — When to consider seeing a cardiologist 1:09:02 — How to advocate for better care 1:12:43 — Barbie’s favorite exercise snacks Links Barbie Boules https://www.barbieboules.com Barbie Boules on Instagram https://www.instagram.com/the_cognition_dietitian The Synapse by Barbie Boules https://barbieboules.substack.com Brain Health Kitchen https://brainhealthkitchen.substack.com We are grateful for our sponsors NeuroReserve : https://neuroreserve.com Use code BHKPodcast for 10% off: Relevate: a brain-specific blend of omega-3 fatty acids (DHA and EPA) Revanta Creatine: a highly dissolvable pure-grade creatine monohydrate BHKEVOO: our recent harvest of extra-virgin olive oil Better Brain : https://betterbrain.com/annie Use code AFENN50 for $50 off your assessment, which brings the cost of a full brain health biomarker panel down to $39; most people pay $0 out of pocket for the coaching sessions.
What You Can Do Now to Lower Your Risk of Alzheimer’s and Dementia with Dr. Kellyann Niotis
1 hr 19 min
Dr. Kellyann Niotis is the first fellowship-trained preventive neurologist specializing in risk reduction strategies for neurodegenerative disorders including Alzheimer’s disease, Lewy body dementia, and Parkinson’s disease. In this episode, Annie talks with Dr. Niotis about what preventive neurology means, why neurodegenerative diseases often begin long before diagnosis, and how to think about risk in a more personalized and hopeful way. They discuss APOE4 and genetics, early warning signs, new blood-based biomarkers, cholesterol and ApoB, metabolic health, hearing and vision loss, sleep, alcohol, muscle mass, and the lifestyle factors that may help reduce dementia risk. Annie also asks Dr. Niotis to rate some of the wellness trends we hear about all the time, from sauna and cold plunging to creatine, omega-3s, NAD infusions, red light therapy, brain games, and more. Chapters 04:14 — What is a preventive neurologist? 13:38 — Why dementia is rarely just one thing 17:28 — Does genetics mean destiny? 24:47 — The early signs worth noticing 32:51 — The promise and limits of new blood tests 39:47 — Is HDL really “good” cholesterol? 50:01 — What hearing loss has to do with dementia 54:17 — Why blood sugar and muscle matter for the brain 57:13 — The sleep problem we may be missing 1:01:37 — What alcohol does to brain health 1:03:51 — Wellness trends: worth it or skip it? Links Dr. Kellyann Niotis https://drkellyannniotis.com Dr. Kellyann Niotis on Instagram https://www.instagram.com/drkellyannniotis Brain Health Kitchen https://brainhealthkitchen.substack.com NeuroReserve https://neuroreserve.com Use code BHKPodcast for 10% off. Better Brain https://betterbrain.com/annie
The 4 Nutrition Workhorses For Gut Health with Dr. Will Bulsiewicz Part 2
1 hr 7 min
The Gut-Brain Connection, Part 2: What to Eat for a Healthier Gut and Brain with Dr. Will Bulsiewicz In Part 2 of our conversation with Dr. Will Bulsiewicz, we move from understanding the gut microbiome to learning what we can do to support it. Dr. B walks us through the four nutrition “workhorses” he highlights in Plant Powered Plus : fiber, polyphenols, healthy fats, and fermented foods. We talk about why polyphenols and fiber work better together, how omega-3s support both the gut and brain, and why fermented foods may help build a more resilient microbiome. We also go beyond food to explore how morning sunlight, meal timing, and consistent daily routines help regulate the gut microbiome and support brain health. Dr. Will Bulsiewicz, known as Dr. B, is a triple board-certified gastroenterologist, lifestyle medicine physician, founder of the Gut and Microbiome Center for Excellence, co-founder and co-CEO of 38TERA, and author of Plant Powered Plus , Fiber Fueled , and The Fiber Fueled Cookbook . Chapters 00:00 — The missing nutrients that could change your gut health 03:32 — Dr. B’s four nutrition workhorses 04:42 — Why your microbiome wants you to eat the rainbow 08:28 — The surprising teamwork between fiber and polyphenols 10:14 — The secret to choosing the right fats 14:44 — Are you getting the omega-3s your brain actually needs? 20:18 — What “leaky gut” can teach us about brain fog 28:10 — The fermented food habit your microbiome may be missing 33:46 — The hidden problem with some plant-based milks 40:26 — Why morning light is more powerful than you think 47:29 — How meal timing can improve your gut health 50:59 — Dr. B’s favorite gut-friendly recipes 54:06 — How to feed your gut after antibiotics 1:01:21 — Annie and Jenny’s Review & Do Links Dr. Will Bulsiewicz / The Gut Health MD https://theguthealthmd.com Plant Powered Plus https://theguthealthmd.com/plantpoweredplus 38TERA https://38tera.com Brain Health Kitchen https://brainhealthkitchen.substack.com NeuroReserve https://neuroreserve.com Use code BHKPodcast for 10% off. Better Brain https://betterbrain.com/annie
How Fiber Shapes Your Gut — and Your Brain with Dr. Will Bulsiewicz
49 min
This one dietary shift can influence gut health, inflammation, and cognition. In this episode, Dr. Annie Fenn is joined by Will Bulsiewicz—known to many as Dr. B—to explore the powerful connection between the gut microbiome, inflammation, and brain health. Dr. B is a triple board-certified gastroenterologist, lifestyle medicine physician, and author of Fiber Fueled and Plant Powered Plus. They discuss why fiber is one of the most important—and most overlooked—nutrients for long-term health, how gut microbes produce anti-inflammatory compounds that influence the brain, and why plant diversity matters more than obsessing over specific nutrients. Annie and Dr. B also explore the gut barrier, chronic inflammation, the vagus nerve, and how modern habits like ultra-processed foods and alcohol may disrupt gut and immune health over time. This is part one of a two-part conversation focused on the gut-immune-brain connection and what everyday habits can do to support a healthier gut and brain. Chapters 00:00 Introduction to Dr. Will Bulsiewicz 02:45 Why fiber became the missing piece of modern health 06:44 What fiber actually does in the gut 09:21 Short-chain fatty acids and brain inflammation 10:18 Why some people struggle with fiber-rich foods 11:57 Beans, resistant starch, and rebuilding the microbiome 15:52 Plant diversity and the “30 plant rule” 18:23 Fiber supplements and filling the gaps 24:00 How quickly the gut microbiome can change 26:13 The gut barrier, immune system, and inflammation 32:36 The vagus nerve and gut-brain communication 35:28 Leaky gut, LPS, and chronic inflammation 38:53 Alcohol’s impact on the gut microbiome 44:16 Jenny & Annie’s Review and Do 47:24 Practical steps to support gut and brain health Links & Resources Dr. Will Bulsiewicz: https://theplantfedgut.com/ Plant Powered Plus: https://theplantfedgut.com/book/ Fiber Fueled: https://theplantfedgut.com/fiber-fueled/ 38TERA: https://38tera.com/ Brain Health Kitchen Substack: https://brainhealthkitchen.substack.com/ Better Brain: https://betterbrain.com/annie NeuroReserve: https://neuroreserve.com Code: BHKPodcast
6 Foods that Accelerate Brain Aging
47 min
In this episode, Dr. Annie Fenn and Jenny Shilling shift the focus from what to add to a brain-healthy diet to what to limit. While most guidance emphasizes abundance—vegetables, beans, whole grains—this conversation tackles the question Annie hears most often: what should we actually be eating less of? Drawing on research from the Rush University MIND diet and newer data, Annie walks through the major food patterns associated with increased dementia risk and poor brain aging over time. She explains how modern food environments—especially ultra-processed foods and so-called “health halo” products—can make it difficult to recognize what’s truly supportive for brain health. They also discuss how everyday habits influence metabolic health, blood sugar, and long-term cognitive function. Throughout the episode, Annie offers practical ways to begin shifting patterns—without aiming for perfection or overhauling everything at once. This episode provides a clear, realistic framework for understanding how what we limit can meaningfully shape brain health over time. Chapters 00:00 Why “what to avoid” matters for brain health 02:00 Recap of brain-healthy eating patterns 05:00 What the MIND diet tells us about risk 07:00 The “health halo” problem 09:00 Alcohol and brain health 10:30 Everyday eating habits that add up 14:00 Blood sugar, spikes, and the brain 20:00 Where the science is evolving 31:00 Metabolic health and cognitive decline 36:00 The biggest drivers of poor brain aging Links & Resources MIND Diet Study (Rush University): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/ Brain Health Kitchen Substack: https://brainhealthkitchen.substack.com Better Brain: https://betterbrain.com/annie NeuroReserve: https://neuroreserve.com Code: BHKPodcast
The Caregiver Crisis: Why Taking Care of Yourself Matters with Emma Heming Willis
1 hr 9 min
In this special episode, Dr. Annie Fenn sits down with Emma Heming Willis to talk about the reality of caregiving—what it demands, what it takes out of you, and why no one should have to do it alone. Emma shares her experience navigating her husband’s diagnosis of frontotemporal dementia (FTD), the lack of support she encountered early on, and why she wrote her book, The Unexpected Journey. Together, they explore how caregiving impacts brain health, why caregivers are at higher risk for illness, and what it actually looks like to care for yourself while caring for someone else. This conversation is for anyone caring for a loved one—and for anyone who wants to better support the caregivers in their life. Chapters 00:00 Introduction to Emma Heming Willis 03:13 The shock of diagnosis and lack of caregiver support 05:28 What frontotemporal dementia (FTD) is 10:04 Early signs and why FTD is often misdiagnosed 13:23 The hidden health risks of caregiving 16:29 Finding resources and building a support system 19:21 Caring for yourself as a caregiver 25:32 How to ask for help—and accept it 29:43 Setting boundaries and handling unsolicited advice 33:48 Reframing grief and finding moments of hope Links Mentioned Emma Heming Willis https://www.emmahemingwillis.com/ The Unexpected Journey https://www.penguinrandomhouse.com/books/743409/the-unexpected-journey-by-emma-heming-willis/ Association for Frontotemporal Degeneration (AFTD) https://www.theaftd.org/ Teepa Snow (caregiving expert) https://teepasnow.com/ Roon (caregiver support app) https://www.thereisroon.com/ Make Time Wellness https://maketimewellness.com/ Brain Health Kitchen Substack https://brainhealthkitchen.substack.com/
Menopause and the Brain: What the Research Really Says with Dr. Lauren Streicher
1 hr 9 min
In this episode of the Brain Health Kitchen podcast, Dr. Annie Fenn is joined by Dr. Lauren Streicher, a clinical professor of obstetrics and gynecology at Northwestern University Feinberg School of Medicine and a leading expert in menopause medicine. Together, they explore what happens to the brain during perimenopause and menopause, including brain fog, hot flashes, sleep disruption, and the role of hormone therapy. They discuss why brain fog during perimenopause is usually not a sign of dementia, what the research does and does not show about estrogen and Alzheimer’s prevention, why hot flashes deserve real medical attention, and how to think about testosterone with more caution and less hype. Chapters 00:00 Introduction to Dr. Lauren Streicher 07:21 Menopause and the brain 12:22 Brain fog, sleep, and hot flashes 19:45 Hormone therapy and timing 25:55 Starting hormone therapy after 60 34:45 Testosterone, libido, and side effects 45:03 Can hormone therapy prevent Alzheimer’s? Links Mentioned Brain Health Kitchen on Substack https://brainhealthkitchen.substack.com Dr. Lauren Streicher’s Substack, Menopause Insider https://drstreicher.substack.com Dr. Lauren Streicher’s website https://drstreicher.com Come Again: Sexuality and Orgasm https://drstreicher.com/comeagain The Menopause Society https://menopause.org SWAN Study (Study of Women Across the Nation): https://www.swanstudy.org NeuroReserve https://neuroreserve.com Better Brain https://betterbrain.com/annie Dr. Lauren Streicher on Instagram https://www.instagram.com/drstreich
The Second Brain: What Your Gut Is Trying to Tell You with Dr. Trisha Pasricha
1 hr 16 min
What does your gut have to do with mood, anxiety, and long-term brain health? In this episode, Dr. Annie Fenn talks with Dr. Trisha Pasricha, a neurogastroenterologist and gut-brain researcher, about what the gut-brain connection really is, what science supports, and what your symptoms may be trying to tell you. They cover why stress can trigger gut symptoms so quickly, how the gut’s own nervous system affects the brain, why travel constipation is so common, how the microbiome influences inflammation, and what emerging research suggests about Parkinson’s disease, Alzheimer’s disease, and colorectal cancer risk. Chapters 00:00 Introduction to the gut-brain connection 02:07 Trisha’s background in neurogastroenterology 05:34 What counts as “normal” bowel habits 08:56 Periods, hormones, and gut symptoms 13:44 Travel constipation and gut circadian rhythm 20:01 How stress affects the gut 26:09 The gut as a second brain 37:00 Parkinson’s, Alzheimer’s, and the gut 44:20 The microbiome, fermented foods, and inflammation 55:57 Colorectal cancer risk in younger adults Links Host: Brain Health Kitchen / Annie Fenn https://brainhealthkitchen.substack.com/ Guest: Dr. Trisha Pasricha https://research.bidmc.org/gut-brain/people/team-member-1 BIDMC Institute of Gut-Brain Research https://research.bidmc.org/gut-brain/ Book: You’ve Been Pooping All Wrong https://www.penguinrandomhouse.com/books/776380/youve-been-pooping-all-wrong-by-trisha-pasricha-md-mph/ ( PenguinRandomhouse.com )
Ask Annie: Your Brain Supplement Questions, Answered (Free Preview)
13 min
Everyone wants a supplement for brain health—but most don’t do what they promise. In this free preview of our first Ask Annie episode, Dr. Annie Fenn breaks down which supplements are actually backed by science, which ones are overhyped, and how to build a smarter, more personalized routine. The goal is not to take more. It’s to take the right things, in the right dose, for the right reason. If you'd like to listen to the full episode, come join our community as a paid subscriber at brainhealthkitchen.substack.com. Chapters 00:00 The problem with brain supplement hype 02:15 Food first—and why supplements come second 04:30 How to build a smarter supplement routine 06:00 The key labs to check before you start 09:30 Vitamin D: simple, but easy to get wrong 12:00 Omega-3s: the most important (and most messed up) supplement 14:00 B vitamins: the hidden deficiency that affects your brain 19:00 Magnesium: what actually works for sleep and the brain 30:30 Creatine: why everyone is suddenly talking about it 38:00 Flavonoids: the brain nutrients you should eat, not pill 41:30 What’s promising (but not proven yet) 49:30 Multivitamins: insurance policy or unnecessary? 51:50 NAD, peptides, and the longevity hype machine 56:00 When to take supplements (and what to take with food) 59:30 What Annie actually takes—and keeps simple Links & Resources Brain Health Kitchen Substack https://brainhealthkitchen.substack.com Annie’s 2026 Brain Supplement Guide: need to link these Annie’s Food Pyramid Sponsors NeuroReserve Maker of Relevate and Revanta, brain-focused formulations designed to support cognitive health. neuroreserve.com Better Brain A personalized brain health program with advanced lab testing, coaching, and tailored recommendations. betterbrain.com
How to Build a Brain That Lasts: The Science of Cognitive Resilience with Dr. Tommy Wood
1 hr 15 min
In this episode of Brain Health Kitchen, Dr. Annie Fenn talks with neuroscientist Dr. Tommy Wood about what it really takes to build a healthier brain across the lifespan. They discuss Tommy’s new book, The Stimulated Mind , the concept of cognitive “headroom,” why exercise may be the most powerful tool we have for brain health, how muscle mass and metabolic health shape cognitive aging, and why small, consistent habits matter more than extreme wellness trends. They also get into nutrition, protein, memory, overstimulation, and Tommy’s rapid-fire rankings of popular brain health trends. Dr. Tommy Wood is an associate professor of pediatrics and neuroscience at the University of Washington, co-creator of Better Brain Fitness on Substack, and author of The Stimulated Mind . Host: Dr. Annie Fenn Co-host: Jenny Shilling Guest: Dr. Tommy Wood Chapters 00:00 Introduction to Dr. Tommy Wood 04:06 Why dementia prevention became the focus of his work 06:47 The idea of cognitive “headroom” 11:35 Alzheimer’s, amyloid, and the bigger picture 15:17 Exercise, muscle, and the brain 19:33 Protein, muscle mass, and aging well 25:03 Exercise snacks and breaking up sedentary time 41:47 Tommy’s 3S model: stimulus, supply, support 48:32 Memory, attention, and overstimulation 54:44 Tommy rates popular brain health wellness trends Links Mentioned Dr. Tommy Wood https://www.drtommywood.com/ The Stimulated Mind https://www.penguinrandomhouse.com/books/751292/the-stimulated-mind-by-dr-tommy-wood/ Better Brain Fitness Substack https://hdrmdocs.substack.com/ Brain Health Kitchen Substack https://brainhealthkitchen.substack.com/ Better Brain https://www.betterbrain.com/ NeuroReserve https://neuroreserve.com/ Sponsor Links Better Brain with Annie’s link https://www.betterbrain.com/annie NeuroReserve https://neuroreserve.com/ Code: BHKPodcast
Episode 2: Preventing Parkinson's with Dr. Ray Dorsey
58 min
In this episode of the Brain Health Kitchen Podcast, Dr. Annie Fenn sits down with neurologist and public health advocate Dr. Ray Dorsey to explore the growing global burden of Parkinson’s disease—and what we can do to prevent it. Drawing on decades of research, Dr. Dorsey explains how Parkinson’s is increasingly understood as a largely preventable disease driven by environmental exposures, including pesticides, industrial chemicals, air pollution, and contaminated water. The conversation explores how the disease may begin outside the brain and what individuals, communities, and policymakers can do to reduce risk. Dr. Dorsey also shares practical steps from his new book The Parkinson’s Plan, offering actionable strategies to protect brain health across the lifespan. Why Parkinson’s disease is rising dramatically worldwide The environmental and man-made causes of Parkinson’s Early warning signs and the gut–brain connection How pesticides, air pollution, food, and water exposures increase risk The Parkinson’s 25: practical lifestyle steps to reduce risk The role of exercise in prevention and slowing disease progression Why early childhood exposures matter for lifelong brain health Policy and public health solutions to reduce toxic exposures Resources & Links Books The Parkinson’s Plan: A New Path to Prevention and Treatment https://pdplan.org/ ( The Parkinson's Plan ) Brain Health Kitchen Brain Health Kitchen website https://brainhealthkitchen.com Brain Health Kitchen Substack https://brainhealthkitchen.substack.com Sponsors Neuroreserve https://neuroreserve.com/ BetterBrain https://www.betterbrain.com/ Connect with Dr. Ray Dorsey Instagram LinkedIn https://www.linkedin.com/in/ray-dorsey-md-mba/ Twitter / X https://twitter.com/RayDorseyMD Connect with Dr. Annie Fenn Website https://brainhealthkitchen.substack.com LinkedIn https://www.linkedin.com/in/anniefennmd/ Instagram https://www.instagram.com/brainhealthkitchen/
Episode 1: 10 Foods that Protect the Brain
59 min
Top 10 Neuroprotective Foods for Brain Health Discover the science-backed top foods that can support and protect your brain over decades. Join Dr. Annie Fenn and producer Jenny Shilling as they explore dietary strategies to enhance cognitive longevity and prevent neurodegenerative diseases. In this episode: What does "neuroprotective" really mean? Berries support cognitive function through anthocyanins The role of inflammation The significance of leafy greens Diversity of vegetables and plant foods for microbiome health How fish and seafood provide crucial omega-3 fatty acids The benefits of healthy fats, particularly extra virgin olive oil Beans, legumes, nuts, and seeds Impact of coffee, tea Practical tips to start or improve your brain-healthy eating habits Resources & Links: Book: The Brain Health Kitchen: Preventing Alzheimer’s Through Food by Annie Fenn, MD; Artisan Books 2023. Brain Health Kitchen Website and Newsletter Brain Health Kitchen Pyramid Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults Omega-3 Fatty Acids Eating Fish May Protect the Brain From Air Pollution How to Grow Microgreens Brain Health Kitchen Extra Virgin Olive Oil The American Gut Project Is Your Coffee Habit Good For Your Brain? Coffee Brewing Dos and Don’ts Gut Microbiota & Diversity Connect with Dr. Annie Fenn: Website Instagram LinkedIn
