The Brain Health Kitchen Podcast

Dr. Annie Fenn
  • 5.0 (39)
  • 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.

  1. 5d ago

    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 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.

  2. Aug 11

    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 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

  3. Aug 4

    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. 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.

  4. Jul 28

    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. 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.

  5. Jul 17

    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 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 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.

  6. Jul 15

    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. 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 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.

  7. Jul 3

    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. 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

  8. Jun 26

    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 work LinksDr. 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/

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5
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39 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
    2026
  • Episodes
    24
  • Rating
    Explicit
  • Copyright
    © 2025 Dr. Annie Fenn