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The Brain Health Kitchen Podcast: Daily Summaries Delivered
by Dr. Annie Fenn
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.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- 1 weeks ago1h 8m
Can Music Keep Your Brain Young? with Neurologist Dr. Josh Turknett
Neurologist and musician Dr. Josh Turknett on why trying new things, making mistakes, and staying curious matter for brain health.What does it take to keep your brain learning and adapting as you age? In this episode of the Brain Health Kitchen podcast, Dr. Annie Fenn talks with neurologist and musician Dr. Josh Turknett about neuroplasticity, cognitive reserve, and why learning something new—especially something difficult—may be one of the most valuable ways to challenge an aging brain.They explore why music and dance are such rich cognitive activities, how mistakes and feedback drive learning, and how to find the “Goldilocks zone” between too easy and too difficult. Josh also explains why our beliefs about talent can hold us back, how creativity benefits from periods of relaxation, and ways to bring more learning into everyday life.About our guest: Josh Turknett, MD, is a board-certified neurologist, award-winning musician, and founder of Brainjo and the Institute for Performance Neurology. He is the author of Anyone Can Play Music and his latest book, The Genius and the Impostor: The Neuroscience of Unlocking Human Potential.Chapters04:18 — Meet Dr. Josh Turknett15:40 — Music as a brain workout23:35 — Learning and the aging brain30:28 — Cognitive reserve33:39 — Mistakes and the Goldilocks zone40:19 — The genius and the impostor53:08 — Creativity and aging1:05:16 — Takeaways and what to tryLinksJosh Turknett’s WebsiteJosh Turknett on InstagramBrainjo AcademyInstitute for Performance NeurologyThe Genius and the Impostor: The Neuroscience of Unlocking Human PotentialFree Games at Geniusandimposter.comAnyone Can Play MusicBrains, Banjos, & Beyond on SubstackBetter Brain Fitness on SubstackRaising the Threshold on SubstackPerformance Neurology PodcastBetter Brain Fitness Podcast with Dr. Tommy WoodBrain Health KitchenNeuroReserveUse code BHKPodcast for 10% off.Better BrainUse code AFENN50 for $50 off your blood panel.
- 3 weeks ago1h 14m
What Actually Protects Your Brain? with Dr. Jake Goodman
Brain Health Trends, Put to the Test: Creatine, magnesium, coffee, cannabis, sleep, supplements, and what the evidence really says.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.Chapters00:01 — Meet Dr. Jake Goodman03:45 — Mental health, memory, and dementia prevention07:35 — Why we need to talk about brain health before symptoms begin10:20 — Ranking what actually works for brain health12:25 — Strength training15:00 — Walking17:00 — Therapy and mental health19:00 — Why sleep earns the highest ranking21:00 — Magnesium and the brain23:30 — Extra virgin olive oil27:00 — Cannabis and long-term brain health31:00 — Alcohol and the brain35:00 — Benzodiazepines and cognitive health40:00 — Benadryl and other anticholinergic medications44:00 — Creatine: strong for muscle, promising for the brain49:00 — Omega-3 supplements and testing your omega-3 index54:00 — Coffee and dementia risk57:00 — Ultra-processed foods1:00:00 — Why brain health recommendations change with the scienceLinksDr. Jake Goodman on Instagram — @jakegoodmanmdGoodman PsychiatryGoodman Psychiatry for Dementia PreventionThe Brain Health Movement on SubstackBrain Health KitchenNeuroReserveUse code BHKPodcast for 10% off.Better BrainUse code AFENN50 for $50 off your blood panel.
- Oct 6, 20261h 6m
Better Questions, Better Healthcare with Dr. Lucy McBride
What if getting better healthcare starts not with another test or tracker, but with knowing what you actually need from your doctor?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.Chapters05:08 — Why healthcare has to start with a conversation06:18 — What is your “patient personality”?09:10 — Asking the question underneath the question13:31 — How to get more out of a short doctor’s appointment18:56 — When health data becomes too much23:18 — Alzheimer’s risk, APOE4, and genetic testing28:06 — New blood-based biomarkers for Alzheimer’s35:19 — Wearables, step trackers, and knowing when to stop tracking39:25 — What continuous glucose monitors can—and can’t—tell us44:21 — The metabolic health markers Lucy watches49:37 — GLP-1 medications and brain health55:02 — Making healthy habits fit your real life59:42 — Menopause and hormone therapy1:02:41 — Annie & Jenny’s Review & DoLinksDr. Lucy McBridehttps://www.lucymcbride.comAre You Okay? on Substackhttps://lucymcbride.substack.com/Beyond the Prescriptionhttps://www.beyondtheprescriptionbook.com/Brain Health Kitchenhttps://brainhealthkitchen.substack.comNeuroReservehttps://neuroreserve.comUse code BHKPodcast for 10% off.Better Brainhttps://betterbrain.com/annie
- Aug 25, 202624 min
Foods to Limit or Avoid for Brain Health
We talk often about the foods to add for brain health. But what about the foods and drinks that are better eaten less often?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.CHAPTERS00:09 Why talk about foods to limit?03:16 Fast and fried foods05:14 Pastries and sweets08:05 Dairy: butter, cheese, yogurt, and kefir12:30 The butter-to-olive-oil swap13:28 Sugary and artificially sweetened drinks18:14 Processed vs. ultra-processed foods20:27 Alcohol and the changing brain-health guidance22:33 One better swap to start withLinks & ResourcesMIND Diet Study (Rush University):https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/Brain Health Kitchen Substack:https://brainhealthkitchen.substack.comFOUNDING SPONSORSNeuroReserve 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.
- Aug 18, 202625 min
Is It Normal Aging—or Something More with Dr. Kellyann Niotis?
In this Summer Highlights episode, Annie revisits her conversation with preventive neurologist Dr. Kellyann Niotis about what we can learn from our genes—and why they are only one part of dementia risk.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 SponsorsWe 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.
- Aug 11, 202623 min
45% of Dementia May Be Preventable. What Does That Mean For You?
Nearly half of dementia cases may be linked to risk factors we can change. That means there are meaningful steps we can take—through healthcare, lifestyle, and the choices we make every day—to help lower our risk over time.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.Chapters00:00 Dementia prevention and what we can change02:01 What is a modifiable risk factor?02:49 Why midlife matters05:25 Hearing loss and brain health07:55 LDL cholesterol and dementia risk09:47 Blood pressure, smoking, and diabetes13:49 Alcohol and the brain15:46 Exercise as a brain-health tool16:29 Why nutrition matters18:47 Annie’s framework for protecting your brainLinksListen to the full episodeBrain Health KitchenLancet Commission Report on DementiaDr. Fenn’s paper in the Journal of Alzheimer’s Disease: Air Pollution and Alzheimer’s Disease Prevention: The Science and a Prevention Plan
- Aug 4, 202636 min
The Gut-Brain Connection: Summer Highlights with Dr. Will Bulsiewicz and Dr. Trisha Pasricha
How fiber, the microbiome, stress, and the aging gut shape brain health.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.Chapters00:00 The gut-brain connection03:48 Why a gastroenterologist studies Parkinson’s06:24 How fiber feeds the microbiome09:50 Stress, digestion, and the two-way gut-brain loop15:26 The gut barrier, immunity, and inflammation21:45 The aging gut and early Parkinson’s clues31:44 Fiber, polyphenols, and eating the rainbow34:22 What this means for brain healthLinks MentionedDr. Will BulsiewiczDr. Trisha PasrichaFull episode with Dr. Will BulsiewiczFull episode with Dr. Trisha PasrichaBrain Health Kitchen SubstackNeuroReserve. 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.
- Jul 28, 202623 min
Summer Highlights: Build a More Resilient Brain with Dr. Tommy Wood
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.Chapters00:00 Introducing Summer Highlights03:38 Building cognitive headroom09:39 Exercise snacks and sedentary time15:51 Memory, attention, and overstimulation22:15 Three takeaways to use nowLinks MentionedDr. Tommy Woodhttps://www.drtommywood.com/The Stimulated Mindhttps://www.penguinrandomhouse.com/books/751292/the-stimulated-mind-by-dr-tommy-wood/Better Brain Fitness Substackhttps://hdrmdocs.substack.com/Full Brain Health Kitchen episode with Dr. Tommy Woodhttps://podcasts.apple.com/us/podcast/how-to-build-a-brain-that-lasts-the-science/id1869700282?i=1000757728384Brain Health Kitchen Substackhttps://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.
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About The Brain Health Kitchen Podcast
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.
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