Free Daily Podcast Summary
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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- 3 days ago23 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.
- 2 weeks ago1h 18m
Omega-3s: Food, Supplements, and Brain Protection with Dr. Ed Park
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.Chapters00:00 Meet Dr. Ed Park02:20 A shared connection to neurodegenerative disease05:26 Omega-3s explained11:26 Why the brain needs DHA and EPA15:59 Plant-based omega-3s17:17 APOE4 and omega-3 metabolism22:33 What the new PreventE4 study found33:14 Do omega-3 supplements accelerate cognitive decline?38:00 A different finding from the same research database41:17 How much omega-3 do you need?44:04 Omega-3s for people with APOE4 or other risk factors45:32 Why supplement form and DHA-to-EPA ratio matter47:51 How to test your omega-3 levels52:10 Can you take too much?53:49 The story behind NeuroReserve and Relevate59:22 A new omega-3 product from NeuroReserve1:02:54 Creatine for muscle and brain health1:07:37 A more strategic approach to supplementationWe 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 dietsRevanta Creatine: a highly dissolvable pure-grade creatine monohydrateBHKEVOO: our recent harvest of extra-virgin olive oil—organic, high in polyphenols, and sources from family friends in Tuscany, ItalyBetter 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.
- 2 weeks ago1h 16m
The New Frontier of Dementia Prevention with Cédric Gousseau
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.Chapters07:07 — Discovering APOE4 in his early 20s10:56 — The emotional impact of genetic risk12:10 — Should you know your APOE4 status?17:33 — From personal risk to building Better Brain22:29 — How a personalized brain health system works25:03 — Why testing alone is not enough38:27 — APOE4 and p-tau217 testing44:52 — Brain health labs beyond a standard panel46:15 — Homocysteine and B vitamins49:11 — ApoB, Lp(a), and vascular risk52:42 — Can brain health become the next preventive cardiology?56:08 — Preventive cognitive testing1:00:30 — Personalized AI and brain health1:04:09 — The future of dementia prevention LinksAbout Better Brain and Cédric Gousseau betterbrain.com/about-usBrain Health Kitchen brainhealthkitchen.substack.comWe 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 dietsRevanta Creatine: a highly dissolvable pure-grade creatine monohydrateBHKEVOO: our recent harvest of extra-virgin olive oil—organic, high in polyphenols, and sources from family friends in Tuscany, ItalyBetter 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.
- 3 weeks ago1h 17m
The New Frontier of Dementia Prevention with Cédric Gousseau
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.Chapters07:07 — Discovering APOE4 in his early 20s10:56 — The emotional impact of genetic risk12:10 — Should you know your APOE4 status?17:33 — From personal risk to building Better Brain22:29 — How a personalized brain health system works25:03 — Why testing alone is not enough38:27 — APOE4 and p-tau217 testing44:52 — Brain health labs beyond a standard panel46:15 — Homocysteine and B vitamins49:11 — ApoB, Lp(a), and vascular risk52:42 — Can brain health become the next preventive cardiology?56:08 — Preventive cognitive testing1:00:30 — Personalized AI and brain health1:04:09 — The future of dementia prevention LinksBetter BrainAbout Better Brain and Cédric GousseauAPOE and Alzheimer’s Risk — National Institute on AgingConsidering APOE Testing?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 dietsRevanta Creatine: a highly dissolvable pure-grade creatine monohydrateBHKEVOO: our recent harvest of extra-virgin olive oil—organic, high in polyphenols, and sources from family friends in Tuscany, ItalyBetter 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.
- 4 weeks ago1h 22m
What Alzheimer's Taught Travis Macy About Family, Fear, Living Fully—and Healing After Concussion
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.Chapters00:00 — How Annie and Travis met through Alzheimer’s advocacy02:44 — The first signs Travis noticed in his dad05:24 — Mace’s early-onset Alzheimer’s diagnosis10:16 — Why hard family conversations matter12:03 — How Mace chose to speak openly about Alzheimer’s14:37 — The Eco-Challenge adventure with Travis and Mace20:57 — “Never quit”: what Mace wanted people to know23:15 — When adult children become caregivers29:34 — How Mace’s diagnosis changed Travis’s brain health habits36:43 — Travis’s concussion and long recovery44:13 — Nutrition, creatine, ketones, and brain injury recovery51:22 — Meditation, connection, and slowing down55:46 — Moving Mace into memory care1:00:54 — Travis’s books, podcasts, and where to find him1:03:22 — Annie’s practical advice for brain-healthy eating1:08:21 — Why phones are for calling friendsLinksTravis Macyhttps://www.travismacy.comA Mile at a Time: A Father and Son’s Inspiring Alzheimer’s Journey of Love, Adventure, and Hopehttps://www.travismacy.com/booksThe Travis Macy Showhttps://www.travismacy.com/podcastMind What Mattershttps://www.wearemindwhatmatters.orgBrain Health Kitchenhttps://brainhealthkitchen.substack.com
- Jun 26, 20261h 1m
Brain Games, Multitasking, and the Myth of Mental Rest with Dr. Julie Fratantoni
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.Chapters00:00 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 workLinksDr. 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/@drjuliefratantoniBrain Health Kitchen on Substack: https://brainhealthkitchen.substack.com/Annie Fenn / Brain Health Kitchen: https://www.brainhealthkitchen.com/
- Jun 26, 20261h 1m
Brain Games, Multitasking, and the Myth of Mental Rest with Dr. Julie Fratantoni
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.Chapters00:00 Meet Dr. Julie Fratantoni02:54 What it really means to study the brain07:17 Cognitive longevity, explained10:10 Brain games and cognitive reserve13:20 What the ACTIVE trial actually showed17:36 Do brain games really help?19:25 Why your brain needs breaks21:24 What counts as a true brain break23:27 Social media, scrolling, and attention26:27 Why multitasking drains the brain29:38 Memory starts with attention36:34 Finding your peak performance window40:25 Julie’s book on cognitive longevity42:40 Habits, environment, and brain health47:44 Why we reach for our phones50:35 Where to find Julie’s workLinksDr. 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/@drjuliefratantoniBrain Health Kitchen on Substack: https://brainhealthkitchen.substack.com/Annie Fenn / Brain Health Kitchen: https://www.brainhealthkitchen.com/
- Jun 19, 202652 min
Food, Mood, and the Modern Brain with Dr. Drew Ramsey, Part 2
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.Chapters00:00 — Intro04:41 — Brain food and mental health05:00 — The Antidepressant Food Scale07:54 — Food categories, not one perfect diet09:24 — Young adults, food, and mental health11:44 — The brain food care package14:03 — What kids learn from our wellness habits16:16 — Journaling, self-awareness, and healing18:10 — Seafood, omega-3s, and the brain20:25 — Microplastics and how to think about seafood23:31 — Wild salmon burgers and learning to like fish28:57 — The gut microbiome as a zoo31:50 — The gut-brain axis33:34 — Fiber, plants, and ultra-processed foods36:43 — Probiotics vs probiotic foods39:06 — Prebiotic fiber and 30 plants a week45:58 — Review & DoLinks & ResourcesSalmon 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, MDInstagram: Drew Ramsey, MDNeuroReserve: 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 dietsRevanta Creatine: a highly dissolvable pure-grade creatine monohydrateBHKEVOO: our recent harvest of extra-virgin olive oil—organic, high in polyphenols, and sources from family friends in Tuscany, ItalyBetter 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.
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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