Explore every episode of the podcast The Brain Health Kitchen Podcast
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| Episode 1: 10 Foods that Protect the Brain | 13 Mar 2026 | 00:59:11 | |
Top 10 Neuroprotective Foods for Brain Health Discover 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:
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| Introduction to the Brain Health Kitchen Podcast | 16 Jan 2026 | 00:01:18 | |
Annie Fenn introduces her new podcast, The Brain Health Kitchen, which focuses on brain-healthy diet and practical tools for brain health. Takeaways
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| Ask Annie: Your Brain Supplement Questions, Answered (Free Preview) | 03 Apr 2026 | 00:13:56 | |
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 Annie’s 2026 Brain Supplement Guide: need to link these Annie’s Food Pyramid SponsorsNeuroReserve Better Brain | |||
| How to Build a Brain That Lasts: The Science of Cognitive Resilience with Dr. Tommy Wood | 27 Mar 2026 | 01:15:33 | |
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 Links Mentioned Dr. Tommy Wood The Stimulated Mind Better Brain Fitness Substack Brain Health Kitchen Substack Better Brain NeuroReserve Sponsor Links Better Brain with Annie’s link NeuroReserve Code: BHKPodcast | |||
| Episode 2: Preventing Parkinson's with Dr. Ray Dorsey | 20 Mar 2026 | 00:58:21 | |
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.
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Sponsors Neuroreserve https://neuroreserve.com/ BetterBrain https://www.betterbrain.com/ Connect with Dr. Ray DorseyLinkedIn Twitter / X Website LinkedIn Instagram | |||
| The Second Brain: What Your Gut Is Trying to Tell You with Dr. Trisha Pasricha | 10 Apr 2026 | 01:16:57 | |
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 Links Guest: Dr. Trisha Pasricha BIDMC Institute of Gut-Brain Research Book: You’ve Been Pooping All Wrong | |||
| The Caregiver Crisis: Why Taking Care of Yourself Matters with Emma Heming Willis | 24 Apr 2026 | 01:09:13 | |
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 Emma Heming Willis The Unexpected Journey Association for Frontotemporal Degeneration (AFTD) Teepa Snow (caregiving expert) Roon (caregiver support app) Make Time Wellness Brain Health Kitchen Substack | |||
| Menopause and the Brain: What the Research Really Says with Dr. Lauren Streicher | 17 Apr 2026 | 01:09:53 | |
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 Links Mentioned Brain Health Kitchen on Substack Dr. Lauren Streicher’s Substack, Menopause Insider Dr. Lauren Streicher’s website Come Again: Sexuality and Orgasm The Menopause Society SWAN Study (Study of Women Across the Nation): NeuroReserve Better Brain Dr. Lauren Streicher on Instagram | |||
| 6 Foods that Accelerate Brain Aging | 01 May 2026 | 00:47:54 | |
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 MIND Diet Study (Rush University): Brain Health Kitchen Substack: Better Brain: NeuroReserve: | |||
| The 4 Nutrition Workhorses For Gut Health with Dr. Will Bulsiewicz Part 2 | 15 May 2026 | 01:07:09 | |
The Gut-Brain Connection, Part 2: What to Eat for a Healthier Gut and Brain with Dr. Will Bulsiewicz In 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. Chapters 00:00 — The missing nutrients that could change your gut health Links Dr. Will Bulsiewicz / The Gut Health MD Plant Powered Plus 38TERA Brain Health Kitchen NeuroReserve Better Brain | |||
| How Fiber Shapes Your Gut — and Your Brain with Dr. Will Bulsiewicz | 08 May 2026 | 00:49:52 | |
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 Bulsiewicz Dr. Will Bulsiewicz: Plant Powered Plus: Fiber Fueled: 38TERA: Brain Health Kitchen Substack: Better Brain: NeuroReserve: | |||
| What You Can Do Now to Lower Your Risk of Alzheimer’s and Dementia with Dr. Kellyann Niotis | 22 May 2026 | 01:19:11 | |
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. Chapters 04:14 — What is a preventive neurologist? Links Dr. Kellyann Niotis Dr. Kellyann Niotis on Instagram Brain Health Kitchen NeuroReserve Better Brain | |||
| 14 Ways to Protect Your Brain — The Dementia Prevention Checklist Everyone Should Know | 05 Jun 2026 | 00:51:52 | |
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 factors
We are grateful for our sponsors NeuroReserve: https://neuroreserve.com Better Brain: https://betterbrain.com/annie | |||
| What Every Woman Should Ask Her Doctor About Brain Health with Barbie Boules, RDN | 29 May 2026 | 01:24:06 | |
In this episode of the Brain Health Kitchen podcast, Annie talks with Barbie Boules, 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. Chapters 02:53 — Why a registered dietitian is different Links Barbie Boules Barbie Boules on Instagram The Synapse by Barbie Boules Brain Health Kitchen We are grateful for our sponsors NeuroReserve: https://neuroreserve.com Use code BHKPodcast for 10% off:
Better 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. | |||
| Healing the Modern Brain with Dr. Drew Ramsey—Mental Fitness, Food, Connection & Attention | 12 Jun 2026 | 00:53:20 | |
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 — Intro
We are grateful for our sponsors NeuroReserve: https://neuroreserve.com 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/annie | |||