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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

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.

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.

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

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.

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.

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.

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.

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

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/

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. Chapters 00:00 — Intro 04:41 — Brain food and mental health 05:00 — The Antidepressant Food Scale 07:54 — Food categories, not one perfect diet 09:24 — Young adults, food, and mental health 11:44 — The brain food care package 14:03 — What kids learn from our wellness habits 16:16 — Journaling, self-awareness, and healing 18:10 — Seafood, omega-3s, and the brain 20:25 — Microplastics and how to think about seafood 23:31 — Wild salmon burgers and learning to like fish 28:57 — The gut microbiome as a zoo 31:50 — The gut-brain axis 33:34 — Fiber, plants, and ultra-processed foods 36:43 — Probiotics vs probiotic foods 39:06 — Prebiotic fiber and 30 plants a week 45:58 — Review & Do Links & 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, MD Instagram: Drew Ramsey, MD 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.

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 03:49 — Meet Dr. Drew Ramsey 04:23 — How Annie and Drew met 06:21 — The early days of nutritional psychiatry 11:25 — The question Drew started asking patients 15:08 — The brain-food movement grows 18:15 — Healing the Modern Brain 19:14 — What is mental fitness? 26:08 — Drew’s nine tenets 26:30 — Connection and engagement 29:21 — Doom scrolling, AI, and the algorithm 34:10 — A brain-healthy social media strategy 36:38 — Why mental health belongs in brain health 39:07 — Unburdening stress, grief, and trauma 46:09 — Review & Do Website: Drew Ramsey, MD Instagram: Drew Ramsey, MD Brain Health Kitchen We are grateful for our sponsors NeuroReserve: https://neuroreserve.com Use code BHKPodcast for 10% off. 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 Use code AFENN50 for $50 off your assessment, bringing the cost of a full brain health biomarker panel down to $39. Most people pay $0 out of pocket for coaching.

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 11:55 Midlife prevention 13:09 Hearing loss 16:18 LDL cholesterol 21:30 Blood pressure, smoking, diabetes 25:39 Alcohol 29:39 Nutrition 33:23 Women and Alzheimer’s 38:17 Isolation, air pollution, vision loss 45:23 What to do today LinksThe Lancet Commission 2024 report on dementiaThe Lancet dementia infographicBrain Health Kitchen SubstackAnnie’s post on the 2024 LancetThe Brain Health Kitchen Food PyramidHow To Talk To Your Doctor About Brain HealthWhy Brains Need Friends-Ben Rein, PhDThe Parkinson’s Plan-Dorsey & OkunThe Link Between Air Pollution and Brain HealthMenopause and the Brain-Dr. Lauren StreicherCaregiving-Emma Heming Willis Preventing Parkinson’s-Dr. Ray DorseyThe 14 Brain Health Takeaways, by College Students We are grateful for our sponsors NeuroReserve: https://neuroreserve.com Use code BHKPodcast for 10% off Relevate, Revanta creatine, and Brain Health Kitchen Extra Virgin Olive Oil. Better Brain: https://betterbrain.com/annie Use code AFENN50 for $50 off your assessment, bringing the cost of a brain health biomarker panel down to $39. Most people pay $0 out of pocket for coaching.

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 06:26 — Why Barbie focuses on women’s brain health 09:54 — Why women are more vulnerable to Alzheimer’s 12:15 — What APOE4 can and can’t tell you 18:53 — Why heart health is brain health 21:21 — The blood sugar signs to catch early 27:12 — Should you use a continuous glucose monitor? 31:01 — The labs women should start tracking 33:23 — Why cholesterol is more complicated than “good” and “bad” 42:41 — What pregnancy can reveal about future risk 45:59 — What hot flashes may be telling you 49:41 — How visceral fat affects brain health 56:14 — Why eating for your brain supports everything else 59:49 — The supplements worth testing for 1:04:30 — When to consider seeing a cardiologist 1:09:02 — How to advocate for better care 1:12:43 — Barbie’s favorite exercise snacks Links Barbie Boules https://www.barbieboules.com Barbie Boules on Instagram https://www.instagram.com/the_cognition_dietitian The Synapse by Barbie Boules https://barbieboules.substack.com Brain Health Kitchen https://brainhealthkitchen.substack.com We are grateful for our sponsors NeuroReserve: https://neuroreserve.com Use code BHKPodcast for 10% off: Relevate: a brain-specific blend of omega-3 fatty acids (DHA and EPA)Revanta Creatine: a highly dissolvable pure-grade creatine monohydrateBHKEVOO: our recent harvest of extra-virgin olive oilBetter 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.

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? 13:38 — Why dementia is rarely just one thing 17:28 — Does genetics mean destiny? 24:47 — The early signs worth noticing 32:51 — The promise and limits of new blood tests 39:47 — Is HDL really “good” cholesterol? 50:01 — What hearing loss has to do with dementia 54:17 — Why blood sugar and muscle matter for the brain 57:13 — The sleep problem we may be missing 1:01:37 — What alcohol does to brain health 1:03:51 — Wellness trends: worth it or skip it? Links Dr. Kellyann Niotis https://drkellyannniotis.com Dr. Kellyann Niotis on Instagram https://www.instagram.com/drkellyannniotis Brain Health Kitchen https://brainhealthkitchen.substack.com NeuroReserve https://neuroreserve.com Use code BHKPodcast for 10% off. Better Brain https://betterbrain.com/annie