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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.
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- 4 days ago53 min
Healing the Modern Brain with Dr. Drew Ramsey—Mental Fitness, Food, Connection & Attention
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.Chapters00:00 — Intro03:49 — Meet Dr. Drew Ramsey04:23 — How Annie and Drew met06:21 — The early days of nutritional psychiatry11:25 — The question Drew started asking patients15:08 — The brain-food movement grows18:15 — Healing the Modern Brain19:14 — What is mental fitness?26:08 — Drew’s nine tenets26:30 — Connection and engagement29:21 — Doom scrolling, AI, and the algorithm34:10 — A brain-healthy social media strategy36:38 — Why mental health belongs in brain health39:07 — Unburdening stress, grief, and trauma46:09 — Review & DoWebsite: Drew Ramsey, MDInstagram: Drew Ramsey, MDBrain Health KitchenWe are grateful for our sponsorsNeuroReserve: https://neuroreserve.comUse 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/annieUse 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.
- 1 weeks ago51 min
14 Ways to Protect Your Brain — The Dementia Prevention Checklist Everyone Should Know
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 factors11:55 Midlife prevention13:09 Hearing loss16:18 LDL cholesterol21:30 Blood pressure, smoking, diabetes25:39 Alcohol29:39 Nutrition33:23 Women and Alzheimer’s38:17 Isolation, air pollution, vision loss45:23 What to do todayLinksThe Lancet Commission 2024 report on dementiaThe Lancet dementia infographicBrain Health Kitchen SubstackAnnie’s post on the 2024 LancetThe Brain Health Kitchen Food PyramidHow To Talk To Your Doctor About Brain HealthWhy Brains Need Friends-Ben Rein, PhDThe Parkinson’s Plan-Dorsey & OkunThe Link Between Air Pollution and Brain HealthMenopause and the Brain-Dr. Lauren StreicherCaregiving-Emma Heming Willis Preventing Parkinson’s-Dr. Ray DorseyThe 14 Brain Health Takeaways, by College StudentsWe are grateful for our sponsorsNeuroReserve: https://neuroreserve.comUse code BHKPodcast for 10% off Relevate, Revanta creatine, and Brain Health Kitchen Extra Virgin Olive Oil.Better Brain: https://betterbrain.com/annieUse 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.
- 2 weeks ago1h 24m
What Every Woman Should Ask Her Doctor About Brain Health with Barbie Bowles, RDN
In this episode of the Brain Health Kitchen podcast, Annie talks with Barbie Bowles, 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.Chapters02:53 — Why a registered dietitian is different06:26 — Why Barbie focuses on women’s brain health09:54 — Why women are more vulnerable to Alzheimer’s12:15 — What APOE4 can and can’t tell you18:53 — Why heart health is brain health21:21 — The blood sugar signs to catch early27:12 — Should you use a continuous glucose monitor?31:01 — The labs women should start tracking33:23 — Why cholesterol is more complicated than “good” and “bad”42:41 — What pregnancy can reveal about future risk45:59 — What hot flashes may be telling you49:41 — How visceral fat affects brain health56:14 — Why eating for your brain supports everything else59:49 — The supplements worth testing for1:04:30 — When to consider seeing a cardiologist1:09:02 — How to advocate for better care1:12:43 — Barbie’s favorite exercise snacksLinksBarbie Bowleshttps://www.barbieboules.comBarbie Bowles on Instagramhttps://www.instagram.com/the_cognition_dietitianThe Synapse by Barbie Bowleshttps://barbieboules.substack.comBrain Health Kitchenhttps://brainhealthkitchen.substack.comWe are grateful for our sponsorsNeuroReserve: 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 monohydrateBHKEVOO: our recent harvest of extra-virgin olive oilBetter 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.
- 3 weeks ago1h 19m
What You Can Do Now to Lower Your Risk of Alzheimer’s and Dementia with Dr. Kellyann Niotis
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.Chapters04:14 — What is a preventive neurologist?13:38 — Why dementia is rarely just one thing17:28 — Does genetics mean destiny?24:47 — The early signs worth noticing32:51 — The promise and limits of new blood tests39:47 — Is HDL really “good” cholesterol?50:01 — What hearing loss has to do with dementia54:17 — Why blood sugar and muscle matter for the brain57:13 — The sleep problem we may be missing1:01:37 — What alcohol does to brain health1:03:51 — Wellness trends: worth it or skip it?LinksDr. Kellyann Niotishttps://drkellyannniotis.comDr. Kellyann Niotis on Instagramhttps://www.instagram.com/drkellyannniotisBrain Health Kitchenhttps://brainhealthkitchen.substack.comNeuroReservehttps://neuroreserve.comUse code BHKPodcast for 10% off.Better Brainhttps://betterbrain.com/annie
- May 15, 20261h 7m
The 4 Nutrition Workhorses For Gut Health with Dr. Will Bulsiewicz Part 2
The Gut-Brain Connection, Part 2: What to Eat for a Healthier Gut and Brain with Dr. Will BulsiewiczIn 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.Chapters00:00 — 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 & DoLinksDr. Will Bulsiewicz / The Gut Health MD https://theguthealthmd.comPlant Powered Plus https://theguthealthmd.com/plantpoweredplus38TERA https://38tera.comBrain Health Kitchen https://brainhealthkitchen.substack.comNeuroReserve https://neuroreserve.com Use code BHKPodcast for 10% off.Better Brain https://betterbrain.com/annie
- May 8, 202649 min
How Fiber Shapes Your Gut — and Your Brain with Dr. Will Bulsiewicz
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.Chapters00:00 Introduction to Dr. Will Bulsiewicz02:45 Why fiber became the missing piece of modern health06:44 What fiber actually does in the gut09:21 Short-chain fatty acids and brain inflammation10:18 Why some people struggle with fiber-rich foods11:57 Beans, resistant starch, and rebuilding the microbiome15:52 Plant diversity and the “30 plant rule”18:23 Fiber supplements and filling the gaps24:00 How quickly the gut microbiome can change26:13 The gut barrier, immune system, and inflammation32:36 The vagus nerve and gut-brain communication35:28 Leaky gut, LPS, and chronic inflammation38:53 Alcohol’s impact on the gut microbiome44:16 Jenny & Annie’s Review and Do47:24 Practical steps to support gut and brain healthLinks & ResourcesDr. 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/annieNeuroReserve: https://neuroreserve.com Code: BHKPodcast
- May 1, 202647 min
6 Foods that Accelerate Brain Aging
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.Chapters00:00 Why “what to avoid” matters for brain health02:00 Recap of brain-healthy eating patterns05:00 What the MIND diet tells us about risk07:00 The “health halo” problem09:00 Alcohol and brain health10:30 Everyday eating habits that add up14:00 Blood sugar, spikes, and the brain20:00 Where the science is evolving31:00 Metabolic health and cognitive decline36:00 The biggest drivers of poor brain agingLinks & ResourcesMIND Diet Study (Rush University):https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/Brain Health Kitchen Substack:https://brainhealthkitchen.substack.comBetter Brain:https://betterbrain.com/annieNeuroReserve:https://neuroreserve.comCode: BHKPodcast
- Apr 24, 20261h 9m
When Dementia Hits your Family: Navigating Hardships & Finding Support with Emma Heming Willis
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.Chapters00:00 Introduction to Emma Heming Willis03:13 The shock of diagnosis and lack of caregiver support05:28 What frontotemporal dementia (FTD) is10:04 Early signs and why FTD is often misdiagnosed13:23 The hidden health risks of caregiving16:29 Finding resources and building a support system19:21 Caring for yourself as a caregiver25:32 How to ask for help—and accept it29:43 Setting boundaries and handling unsolicited advice33:48 Reframing grief and finding moments of hopeLinks MentionedEmma 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/
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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