The Brain Health Kitchen Podcast

Dr. Annie Fenn
  • 5.0 (27)
  • MEDICINE

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.

Episodes

  1. 6D AGO

    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 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 & ResourcesMIND 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

    48 min

  2. APR 24

    The Caregiver Crisis: Why Taking Care of Yourself Matters 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 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 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/

    1h 9m

  3. APR 17

    Menopause and the Brain: What the Research Really Says with Dr. Lauren Streicher

    In this episode of the Brain Health Kitchen podcast, Dr. Annie Fenn is joined by Dr. Lauren Streicher, a clinical professor of obstetrics and gynecology at Northwestern University Feinberg School of Medicine and a leading expert in menopause medicine. Together, they explore what happens to the brain during perimenopause and menopause, including brain fog, hot flashes, sleep disruption, and the role of hormone therapy. They discuss why brain fog during perimenopause is usually not a sign of dementia, what the research does and does not show about estrogen and Alzheimer’s prevention, why hot flashes deserve real medical attention, and how to think about testosterone with more caution and less hype. Chapters 00:00 Introduction to Dr. Lauren Streicher 07:21 Menopause and the brain 12:22 Brain fog, sleep, and hot flashes 19:45 Hormone therapy and timing 25:55 Starting hormone therapy after 60 34:45 Testosterone, libido, and side effects 45:03 Can hormone therapy prevent Alzheimer’s? Links Mentioned Brain Health Kitchen on Substack https://brainhealthkitchen.substack.com Dr. Lauren Streicher’s Substack, Menopause Insider https://drstreicher.substack.com Dr. Lauren Streicher’s website https://drstreicher.com Come Again: Sexuality and Orgasm https://drstreicher.com/comeagain The Menopause Society https://menopause.org SWAN Study (Study of Women Across the Nation):  https://www.swanstudy.org NeuroReserve https://neuroreserve.com Better Brain https://betterbrain.com/annie Dr. Lauren Streicher on Instagram https://www.instagram.com/drstreich

    1h 10m

  4. APR 10

    The Second Brain: What Your Gut Is Trying to Tell You with Dr. Trisha Pasricha

    What does your gut have to do with mood, anxiety, and long-term brain health? In this episode, Dr. Annie Fenn talks with Dr. Trisha Pasricha, a neurogastroenterologist and gut-brain researcher, about what the gut-brain connection really is, what science supports, and what your symptoms may be trying to tell you. They cover why stress can trigger gut symptoms so quickly, how the gut’s own nervous system affects the brain, why travel constipation is so common, how the microbiome influences inflammation, and what emerging research suggests about Parkinson’s disease, Alzheimer’s disease, and colorectal cancer risk. Chapters 00:00 Introduction to the gut-brain connection 02:07 Trisha’s background in neurogastroenterology 05:34 What counts as “normal” bowel habits 08:56 Periods, hormones, and gut symptoms 13:44 Travel constipation and gut circadian rhythm 20:01 How stress affects the gut 26:09 The gut as a second brain 37:00 Parkinson’s, Alzheimer’s, and the gut 44:20 The microbiome, fermented foods, and inflammation 55:57 Colorectal cancer risk in younger adults Links Host: Brain Health Kitchen / Annie Fenn https://brainhealthkitchen.substack.com/ Guest: Dr. Trisha Pasricha https://research.bidmc.org/gut-brain/people/team-member-1 BIDMC Institute of Gut-Brain Research https://research.bidmc.org/gut-brain/ Book: You’ve Been Pooping All Wrong https://www.penguinrandomhouse.com/books/776380/youve-been-pooping-all-wrong-by-trisha-pasricha-md-mph/ (PenguinRandomhouse.com)

    1h 17m

  5. APR 3

    Ask Annie: Your Brain Supplement Questions, Answered (Free Preview)

    Everyone wants a supplement for brain health—but most don’t do what they promise. In this free preview of our first Ask Annie episode, Dr. Annie Fenn breaks down which supplements are actually backed by science, which ones are overhyped, and how to build a smarter, more personalized routine. The goal is not to take more. It’s to take the right things, in the right dose, for the right reason. If you'd like to listen to the full episode, come join our community as a paid subscriber at brainhealthkitchen.substack.com. Chapters00:00 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 & ResourcesBrain Health Kitchen Substack https://brainhealthkitchen.substack.com Annie’s 2026 Brain Supplement Guide: need to link these Annie’s Food Pyramid SponsorsNeuroReserve 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

    14 min

  6. MAR 27

    How to Build a Brain That Lasts: The Science of Cognitive Resilience with Dr. Tommy Wood

    In this episode of Brain Health Kitchen, Dr. Annie Fenn talks with neuroscientist Dr. Tommy Wood about what it really takes to build a healthier brain across the lifespan. They discuss Tommy’s new book, The Stimulated Mind, the concept of cognitive “headroom,” why exercise may be the most powerful tool we have for brain health, how muscle mass and metabolic health shape cognitive aging, and why small, consistent habits matter more than extreme wellness trends. They also get into nutrition, protein, memory, overstimulation, and Tommy’s rapid-fire rankings of popular brain health trends. Dr. Tommy Wood is an associate professor of pediatrics and neuroscience at the University of Washington, co-creator of Better Brain Fitness on Substack, and author of The Stimulated Mind. Host: Dr. Annie Fenn Co-host: Jenny Shilling Guest: Dr. Tommy Wood Chapters 00:00 Introduction to Dr. Tommy Wood 04:06 Why dementia prevention became the focus of his work 06:47 The idea of cognitive “headroom” 11:35 Alzheimer’s, amyloid, and the bigger picture 15:17 Exercise, muscle, and the brain 19:33 Protein, muscle mass, and aging well 25:03 Exercise snacks and breaking up sedentary time 41:47 Tommy’s 3S model: stimulus, supply, support 48:32 Memory, attention, and overstimulation 54:44 Tommy rates popular brain health wellness trends Links Mentioned Dr. Tommy Wood https://www.drtommywood.com/ The Stimulated Mind https://www.penguinrandomhouse.com/books/751292/the-stimulated-mind-by-dr-tommy-wood/ Better Brain Fitness Substack https://hdrmdocs.substack.com/ Brain Health Kitchen Substack https://brainhealthkitchen.substack.com/ Better Brain https://www.betterbrain.com/ NeuroReserve https://neuroreserve.com/ Sponsor Links Better Brain with Annie’s link https://www.betterbrain.com/annie NeuroReserve https://neuroreserve.com/ Code: BHKPodcast

    1h 16m

  7. MAR 20

    Episode 2: Preventing Parkinson's with Dr. Ray Dorsey

    In this episode of the Brain Health Kitchen Podcast, Dr. Annie Fenn sits down with neurologist and public health advocate Dr. Ray Dorsey to explore the growing global burden of Parkinson’s disease—and what we can do to prevent it. Drawing on decades of research, Dr. Dorsey explains how Parkinson’s is increasingly understood as a largely preventable disease driven by environmental exposures, including pesticides, industrial chemicals, air pollution, and contaminated water. The conversation explores how the disease may begin outside the brain and what individuals, communities, and policymakers can do to reduce risk. Dr. Dorsey also shares practical steps from his new book The Parkinson’s Plan, offering actionable strategies to protect brain health across the lifespan. Why Parkinson’s disease is rising dramatically worldwideThe environmental and man-made causes of Parkinson’sEarly warning signs and the gut–brain connectionHow pesticides, air pollution, food, and water exposures increase riskThe Parkinson’s 25: practical lifestyle steps to reduce riskThe role of exercise in prevention and slowing disease progressionWhy early childhood exposures matter for lifelong brain healthPolicy and public health solutions to reduce toxic exposuresResources & LinksBooks 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.comBrain Health Kitchen Substack https://brainhealthkitchen.substack.comSponsors Neuroreserve https://neuroreserve.com/ BetterBrain https://www.betterbrain.com/ Connect with Dr. Ray DorseyInstagram LinkedIn https://www.linkedin.com/in/ray-dorsey-md-mba/ Twitter / X https://twitter.com/RayDorseyMD Connect with Dr. Annie FennWebsite https://brainhealthkitchen.substack.com LinkedIn https://www.linkedin.com/in/anniefennmd/ Instagram https://www.instagram.com/brainhealthkitchen/

    58 min

  8. MAR 13

    Episode 1: 10 Foods that Protect the Brain

    Top 10 Neuroprotective Foods for Brain HealthDiscover 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 anthocyaninsThe role of inflammationThe significance of leafy greensDiversity of vegetables and plant foods for microbiome healthHow fish and seafood provide crucial omega-3 fatty acidsThe benefits of healthy fats, particularly extra virgin olive oilBeans, legumes, nuts, and seedsImpact of coffee, teaPractical 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 NewsletterBrain Health Kitchen PyramidConsumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. AdultsOmega-3 Fatty AcidsEating Fish May Protect the Brain From Air PollutionHow to Grow MicrogreensBrain Health Kitchen Extra Virgin Olive OilThe American Gut ProjectIs Your Coffee Habit Good For Your Brain?Coffee Brewing Dos and Don’tsGut Microbiota & DiversityConnect with Dr. Annie Fenn:WebsiteInstagramLinkedIn

    59 min

  9. JAN 16

    Introduction to the Brain Health Kitchen Podcast

    Annie Fenn introduces her new podcast, The Brain Health Kitchen, which focuses on brain-healthy diet and practical tools for brain health. Takeaways Brain-healthy dietPractical tools for brain health Chapters 00:00 Introduction to Brain Health Kitchen Podcast

    1 min
  • 9 Episodes

5
out of 5
27 Ratings

About

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.

Information

  • Creator
    Dr. Annie Fenn
  • Years Active
    2K
  • Episodes
    9
  • Rating
    Explicit
  • Copyright
    © 2025 Dr. Annie Fenn

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