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. 2d ago

    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. Chapters 00:01 — Meet Dr. Jake Goodman 03:45 — Mental health, memory, and dementia prevention 07:35 — Why we need to talk about brain health before symptoms begin 10:20 — Ranking what actually works for brain health 12:25 — Strength training 15:00 — Walking 17:00 — Therapy and mental health 19:00 — Why sleep earns the highest ranking 21:00 — Magnesium and the brain 23:30 — Extra virgin olive oil 27:00 — Cannabis and long-term brain health 31:00 — Alcohol and the brain 35:00 — Benzodiazepines and cognitive health 40:00 — Benadryl and other anticholinergic medications 44:00 — Creatine: strong for muscle, promising for the brain 49:00 — Omega-3 supplements and testing your omega-3 index 54:00 — Coffee and dementia risk 57:00 — Ultra-processed foods 1:00:00 — Why brain health recommendations change with the science Links Dr. Jake Goodman on Instagram — @jakegoodmanmd Goodman Psychiatry Goodman Psychiatry for Dementia Prevention The Brain Health Movement on Substack Brain Health Kitchen NeuroReserve Use code BHKPodcast for 10% off. Better Brain Use code AFENN50 for $50 off your blood panel.

  2. Oct 6

    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. Chapters 05:08 — Why healthcare has to start with a conversation 06:18 — What is your “patient personality”? 09:10 — Asking the question underneath the question 13:31 — How to get more out of a short doctor’s appointment 18:56 — When health data becomes too much 23:18 — Alzheimer’s risk, APOE4, and genetic testing 28:06 — New blood-based biomarkers for Alzheimer’s 35:19 — Wearables, step trackers, and knowing when to stop tracking 39:25 — What continuous glucose monitors can—and can’t—tell us 44:21 — The metabolic health markers Lucy watches 49:37 — GLP-1 medications and brain health 55:02 — Making healthy habits fit your real life 59:42 — Menopause and hormone therapy 1:02:41 — Annie & Jenny’s Review & Do Links Dr. Lucy McBride https://www.lucymcbride.com Are You Okay? on Substack https://lucymcbride.substack.com/ Beyond the Prescription https://www.beyondtheprescriptionbook.com/ Brain Health Kitchen https://brainhealthkitchen.substack.com NeuroReserve https://neuroreserve.com Use code BHKPodcast for 10% off. Better Brain https://betterbrain.com/annie

  3. Aug 25

    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. CHAPTERS 00:09 Why talk about foods to limit? 03:16 Fast and fried foods 05:14 Pastries and sweets 08:05 Dairy: butter, cheese, yogurt, and kefir 12:30 The butter-to-olive-oil swap 13:28 Sugary and artificially sweetened drinks 18:14 Processed vs. ultra-processed foods 20:27 Alcohol and the changing brain-health guidance 22:33 One better swap to start with Links & Resources MIND Diet Study (Rush University): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/ Brain Health Kitchen Substack: https://brainhealthkitchen.substack.com FOUNDING SPONSORS 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 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.

  4. Aug 18

    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.

  5. 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

  6. 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.

  7. 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.

  8. 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.

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5
out of 5
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
    27
  • Rating
    Explicit
  • Copyright
    © 2026 Dr. Annie Fenn

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