Brain health has become a booming topic, with no shortage of advice about what we should be eating, taking, tracking, and doing to prevent cognitive decline. But how much of it is actually supported by science?

In this episode, Annie sits down with psychiatrist Dr. Jake Goodman to rank some of the most talked-about habits, foods, supplements, and medications for long-term brain health. Jake brings a unique perspective to dementia prevention through his work in psychiatry, where he often sees how depression, anxiety, sleep, and other aspects of mental health can affect memory and cognition.

Together, Annie and Jake look at the evidence behind strength training, walking, sleep, therapy, magnesium, extra virgin olive oil, creatine, omega-3s, coffee, cannabis, alcohol, ultra-processed foods, and common medications including benzodiazepines and Benadryl. Along the way, they explore why some of the simplest habits still have the strongest evidence, why something that helps in the short term may look very different when considering brain health over decades, and why recommendations should change as the science does.

Chapters

00:01 — Meet Dr. Jake Goodman
03:45 — Mental health, memory, and dementia prevention
07:35 — Why we need to talk about brain health before symptoms begin
10:20 — Ranking what actually works for brain health
12:25 — Strength training
15:00 — Walking
17:00 — Therapy and mental health
19:00 — Why sleep earns the highest ranking
21:00 — Magnesium and the brain
23:30 — Extra virgin olive oil
27:00 — Cannabis and long-term brain health
31:00 — Alcohol and the brain
35:00 — Benzodiazepines and cognitive health
40:00 — Benadryl and other anticholinergic medications
44:00 — Creatine: strong for muscle, promising for the brain
49:00 — Omega-3 supplements and testing your omega-3 index
54:00 — Coffee and dementia risk
57:00 — Ultra-processed foods
1:00:00 — Why brain health recommendations change with the science

Links

Dr. Jake Goodman on Instagram — @jakegoodmanmd

Goodman Psychiatry

Goodman Psychiatry for Dementia Prevention

The Brain Health Movement on Substack

Brain Health Kitchen

NeuroReserve
Use code BHKPodcast for 10% off.

Better Brain
Use code AFENN50 for $50 off your blood panel.

In this episode, Annie sits down with Dr. Lucy McBride to talk about how to become a more active participant in your own healthcare—without feeling like you have to become your own doctor.

Dr. Lucy McBride is a board-certified internist who has practiced primary care medicine in Washington, D.C., for more than two decades. She is the author of Beyond the Prescription: A Doctor’s Guide to Taking Charge of Your Health and writes the widely read Substack Are You Okay?

They talk about the growing amount of health information available to us, from wearables and continuous glucose monitors to genetic testing and newer Alzheimer’s biomarkers, and how to think about when that information is useful and when it may create more anxiety than clarity. They also discuss metabolic and cardiovascular health, GLP-1 medications, menopause and hormone therapy, and why good health advice has to fit the person and the life they actually live.

Chapters

05:08 — Why healthcare has to start with a conversation
06:18 — What is your “patient personality”?
09:10 — Asking the question underneath the question
13:31 — How to get more out of a short doctor’s appointment
18:56 — When health data becomes too much
23:18 — Alzheimer’s risk, APOE4, and genetic testing
28:06 — New blood-based biomarkers for Alzheimer’s
35:19 — Wearables, step trackers, and knowing when to stop tracking
39:25 — What continuous glucose monitors can—and can’t—tell us
44:21 — The metabolic health markers Lucy watches
49:37 — GLP-1 medications and brain health
55:02 — Making healthy habits fit your real life
59:42 — Menopause and hormone therapy
1:02:41 — Annie & Jenny’s Review & Do

Links

Dr. Lucy McBride
https://www.lucymcbride.com

Are You Okay? on Substack
https://lucymcbride.substack.com/

Beyond the Prescription
https://www.beyondtheprescriptionbook.com/

Brain Health Kitchen
https://brainhealthkitchen.substack.com

NeuroReserve
https://neuroreserve.com
Use code BHKPodcast for 10% off.

Better Brain
https://betterbrain.com/annie

In this Summer Highlights episode, Jenny revisits her conversation with Dr. Annie Fenn about six categories of foods to limit or avoid for healthier brain aging. Annie explains why fast and fried foods, packaged pastries and sweets, certain dairy products, sugary drinks, ultra-processed foods, and alcohol can work against the brain—and where the science is more nuanced than a simple “good” or “bad” label.

They also get practical: why plain yogurt and kefir are different from many sweetened dairy products, how to tell the difference between processed and ultra-processed foods, and why replacing butter with extra virgin olive oil may be one of the simplest upgrades you can make.

Plus, Annie explains what frequent sugary drinks can do to glucose and insulin regulation, and why current brain-health guidance on alcohol has moved away from the old idea that a daily glass of red wine is beneficial.

The goal isn’t a perfect diet. It’s recognizing which foods have become everyday habits and finding a few realistic swaps you can repeat.

Listen to the full episode here.

CHAPTERS

00:09 Why talk about foods to limit?
03:16 Fast and fried foods
05:14 Pastries and sweets
08:05 Dairy: butter, cheese, yogurt, and kefir
12:30 The butter-to-olive-oil swap
13:28 Sugary and artificially sweetened drinks
18:14 Processed vs. ultra-processed foods
20:27 Alcohol and the changing brain-health guidance
22:33 One better swap to start with

Links & Resources

MIND Diet Study (Rush University):
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/

Brain Health Kitchen Substack:
https://brainhealthkitchen.substack.com

FOUNDING SPONSORS

NeuroReserve creates science-backed brain health nutrition products, including RELEVATE, a brain-specific multivitamin with omega-3 fatty acids, Brain Health Kitchen Extra Virgin Olive Oil, and Revanta creatine. Visit NeuroReserve.com and use code BHKPODCAST for 10% off.

BetterBrain is a dementia-prevention program covered by insurance for most people, offering brain-health testing, expert coaching, and a personalized action plan. Learn more at betterbrain.com/annie.

They talk about APOE4, why genetic risk is not destiny, and why midlife is such an important window for paying attention to brain health. Dr. Niotis also explains some of the earliest cognitive changes she looks for, including changes in language, problem-solving, sleep, and sense of smell—and why subjective cognitive decline can matter even when someone performs well on a standard cognitive test.

They also get practical about prevention: why Annie asks about ApoB in addition to a standard cholesterol panel, why a high HDL doesn’t necessarily cancel out a high LDL, and why hearing and vision checks belong on your brain health to-do list.

This is a conversation about knowing your risk without being defined by it—and using the information we have now to make better decisions for our brains.

Full episode

Founding Sponsors

We are grateful to our founding sponsors for helping us keep the Brain Health Kitchen Podcast open to everyone.

NeuroReserve creates science-backed brain health nutrition products, including RELEVATE, a brain-specific multivitamin with omega-3 fatty acids, Brain Health Kitchen Extra Virgin Olive Oil, and REVANTA creatine. Visit NeuroReserve.com and use code BHKPODCAST for 10% off.

BetterBrain is a brain health and dementia prevention program covered by insurance for most people, offering brain health testing, expert coaching, and a personalized action plan. Learn more at betterbrain.com/annie.

In this Summer Highlights episode, Annie explains why midlife is such an important window for prevention and takes a closer look at hearing loss, LDL cholesterol, blood pressure, diabetes, smoking, alcohol, and physical inactivity. She also explains how vascular health and brain health are closely connected. We also go beyond those risk factors to talk about nutrition and exercise—two of the most important tools Annie recommends for protecting the brain—as well as sleep, stress, social connection, and preventive healthcare.

The takeaway: you don’t need to change everything at once. Know your numbers, get your hearing and vision checked, move your body, eat for brain health, and pick one place to begin.

Chapters

00:00 Dementia prevention and what we can change
02:01 What is a modifiable risk factor?
02:49 Why midlife matters
05:25 Hearing loss and brain health
07:55 LDL cholesterol and dementia risk
09:47 Blood pressure, smoking, and diabetes
13:49 Alcohol and the brain
15:46 Exercise as a brain-health tool
16:29 Why nutrition matters
18:47 Annie’s framework for protecting your brain

Links

Listen to the full episode

Brain Health Kitchen

Lancet Commission Report on Dementia

Dr. Fenn’s paper in the Journal of Alzheimer’s Disease: Air Pollution and Alzheimer’s Disease Prevention: The Science and a Prevention Plan

In this Summer Highlights episode, Dr. Annie Fenn and Jenny Shilling revisit key moments from two season-one conversations about the gut-brain connection.

Gastroenterologist and microbiome expert Dr. Will Bulsiewicz explains how fiber feeds the gut microbiome, which then produces short-chain fatty acids with anti-inflammatory effects throughout the body and brain. He also describes how the microbiome helps maintain the gut barrier, regulate the immune system, and transform polyphenols from colorful plant foods into compounds the body can use.

Neurogastroenterologist Dr. Trisha Pasricha explains why the gut is much more than a digestive organ. It has its own nervous system, communicates constantly with the brain, and may even offer early clues about neurodegenerative diseases such as Parkinson’s.

Together, these conversations explore how stress affects digestion, why gut symptoms are never simply “all in your head,” what happens to the gut as it ages, and why constipation, sleep changes, and loss of smell may deserve attention when they occur together.

You’ll also learn why many of the same habits that support the brain—eating more whole plants, exercising, managing stress, and limiting ultra-processed foods—also support the gut.

Chapters

00:00 The gut-brain connection
03:48 Why a gastroenterologist studies Parkinson’s
06:24 How fiber feeds the microbiome
09:50 Stress, digestion, and the two-way gut-brain loop
15:26 The gut barrier, immunity, and inflammation
21:45 The aging gut and early Parkinson’s clues
31:44 Fiber, polyphenols, and eating the rainbow
34:22 What this means for brain health

Links Mentioned

Dr. Will Bulsiewicz

Dr. Trisha Pasricha

Full episode with Dr. Will Bulsiewicz

Full episode with Dr. Trisha Pasricha

Brain Health Kitchen Substack

NeuroReserve. Our founding sponsor NeuroReserve has a special discount code that can be applied to their brain health nutrition products: Relevate, Revanta creatine, and the new release of BHK EVOO Order here and use code BHKPODCAST at checkout for 10% off.

BetterBrain. If you are curious about having a brain health check-up, our founding sponsor BetterBrain is offering BHK Podcast subscribers a special deal: use code AFENN50 for $50 off your assessment, which includes key biomarkers for brain health. Check them out at BetterBrain.com/annie.

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.

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.

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.

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

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/

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.

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.

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.

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.

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

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

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

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

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/

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

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)

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

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

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/

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

Takeaways

• Brain-healthy diet
• Practical tools for brain health

Chapters

• 00:00 Introduction to Brain Health Kitchen Podcast