The Brain Health Kitchen Podcast

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 — Intro03:49 — Meet Dr. Drew Ramsey04:23 — How Annie and Drew met06:21 — The early days of nutritional psychiatry11:25 — The question Drew started asking patients15:08 — The brain-food movement grows18:15 — Healing the Modern Brain19:14 — What is mental fitness?26:08 — Drew’s nine tenets26:30 — Connection and engagement29:21 — Doom scrolling, AI, and the algorithm34:10 — A brain-healthy social media strategy36:38 — Why mental health belongs in brain health39:07 — Unburdening stress, grief, and trauma46:09 — Review & DoWebsite: Drew Ramsey, MDInstagram: Drew Ramsey, MDBrain Health KitchenWe are grateful for our sponsorsNeuroReserve: https://neuroreserve.comUse 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/annieUse 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.

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.Chapters02:53 — Why a registered dietitian is different06:26 — Why Barbie focuses on women’s brain health09:54 — Why women are more vulnerable to Alzheimer’s12:15 — What APOE4 can and can’t tell you18:53 — Why heart health is brain health21:21 — The blood sugar signs to catch early27:12 — Should you use a continuous glucose monitor?31:01 — The labs women should start tracking33:23 — Why cholesterol is more complicated than “good” and “bad”42:41 — What pregnancy can reveal about future risk45:59 — What hot flashes may be telling you49:41 — How visceral fat affects brain health56:14 — Why eating for your brain supports everything else59:49 — The supplements worth testing for1:04:30 — When to consider seeing a cardiologist1:09:02 — How to advocate for better care1:12:43 — Barbie’s favorite exercise snacksLinksBarbie Bouleshttps://www.barbieboules.comBarbie Boules on Instagramhttps://www.instagram.com/the_cognition_dietitianThe Synapse by Barbie Bouleshttps://barbieboules.substack.comBrain Health Kitchenhttps://brainhealthkitchen.substack.comWe are grateful for our sponsorsNeuroReserve: 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.

The Gut-Brain Connection, Part 2: What to Eat for a Healthier Gut and Brain with Dr. Will BulsiewiczIn 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.Chapters00:00 — The missing nutrients that could change your gut health 03:32 — Dr. B’s four nutrition workhorses 04:42 — Why your microbiome wants you to eat the rainbow 08:28 — The surprising teamwork between fiber and polyphenols 10:14 — The secret to choosing the right fats 14:44 — Are you getting the omega-3s your brain actually needs? 20:18 — What “leaky gut” can teach us about brain fog 28:10 — The fermented food habit your microbiome may be missing 33:46 — The hidden problem with some plant-based milks 40:26 — Why morning light is more powerful than you think 47:29 — How meal timing can improve your gut health 50:59 — Dr. B’s favorite gut-friendly recipes 54:06 — How to feed your gut after antibiotics 1:01:21 — Annie and Jenny’s Review & DoLinksDr. Will Bulsiewicz / The Gut Health MD https://theguthealthmd.comPlant Powered Plus https://theguthealthmd.com/plantpoweredplus38TERA https://38tera.comBrain Health Kitchen https://brainhealthkitchen.substack.comNeuroReserve https://neuroreserve.com Use code BHKPodcast for 10% off.Better Brain https://betterbrain.com/annie

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 health02:00 Recap of brain-healthy eating patterns05:00 What the MIND diet tells us about risk07:00 The “health halo” problem09:00 Alcohol and brain health10:30 Everyday eating habits that add up14:00 Blood sugar, spikes, and the brain20:00 Where the science is evolving31:00 Metabolic health and cognitive decline36:00 The biggest drivers of poor brain agingLinks & ResourcesMIND Diet Study (Rush University):https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/Brain Health Kitchen Substack:https://brainhealthkitchen.substack.comBetter Brain:https://betterbrain.com/annieNeuroReserve:https://neuroreserve.comCode: BHKPodcast

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.Chapters00:00 Introduction to Dr. Lauren Streicher07:21 Menopause and the brain12:22 Brain fog, sleep, and hot flashes19:45 Hormone therapy and timing25:55 Starting hormone therapy after 6034:45 Testosterone, libido, and side effects45:03 Can hormone therapy prevent Alzheimer’s?Links MentionedBrain Health Kitchen on Substackhttps://brainhealthkitchen.substack.comDr. Lauren Streicher’s Substack, Menopause Insiderhttps://drstreicher.substack.comDr. Lauren Streicher’s websitehttps://drstreicher.comCome Again: Sexuality and Orgasmhttps://drstreicher.com/comeagainThe Menopause Societyhttps://menopause.orgSWAN Study (Study of Women Across the Nation): https://www.swanstudy.orgNeuroReservehttps://neuroreserve.comBetter Brainhttps://betterbrain.com/annieDr. Lauren Streicher on Instagramhttps://www.instagram.com/drstreich

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 hype02:15 Food first—and why supplements come second04:30 How to build a smarter supplement routine06:00 The key labs to check before you start09:30 Vitamin D: simple, but easy to get wrong12:00 Omega-3s: the most important (and most messed up) supplement14:00 B vitamins: the hidden deficiency that affects your brain19:00 Magnesium: what actually works for sleep and the brain30:30 Creatine: why everyone is suddenly talking about it38:00 Flavonoids: the brain nutrients you should eat, not pill41:30 What’s promising (but not proven yet)49:30 Multivitamins: insurance policy or unnecessary?51:50 NAD, peptides, and the longevity hype machine56:00 When to take supplements (and what to take with food)59:30 What Annie actually takes—and keeps simpleLinks & ResourcesBrain Health Kitchen Substackhttps://brainhealthkitchen.substack.comAnnie’s 2026 Brain Supplement Guide: need to link theseAnnie’s Food PyramidSponsorsNeuroReserveMaker of Relevate and Revanta, brain-focused formulations designed to support cognitive health. neuroreserve.comBetter BrainA personalized brain health program with advanced lab testing, coaching, and tailored recommendations. betterbrain.com

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 & LinksBooksThe Parkinson’s Plan: A New Path to Prevention and Treatmenthttps://pdplan.org/ (The Parkinson's Plan)Brain Health KitchenBrain Health Kitchen websitehttps://brainhealthkitchen.comBrain Health Kitchen Substackhttps://brainhealthkitchen.substack.comSponsorsNeuroreserve https://neuroreserve.com/BetterBrain https://www.betterbrain.com/Connect with Dr. Ray DorseyInstagramLinkedInhttps://www.linkedin.com/in/ray-dorsey-md-mba/Twitter / Xhttps://twitter.com/RayDorseyMDConnect with Dr. Annie FennWebsitehttps://brainhealthkitchen.substack.comLinkedInhttps://www.linkedin.com/in/anniefennmd/Instagramhttps://www.instagram.com/brainhealthkitchen/

Annie Fenn introduces her new podcast, The Brain Health Kitchen, which focuses on brain-healthy diet and practical tools for brain health.TakeawaysBrain-healthy dietPractical tools for brain healthChapters00:00 Introduction to Brain Health Kitchen Podcast