The Brain Health Kitchen Podcast

What You Can Do Now to Lower Your Risk of Alzheimer’s and Dementia with Dr. Kellyann Niotis

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 [https://drkellyannniotis.com] Dr. Kellyann Niotis on Instagram https://www.instagram.com/drkellyannniotis [https://www.instagram.com/drkellyannniotis] Brain Health Kitchen https://brainhealthkitchen.substack.com [https://brainhealthkitchen.substack.com] NeuroReserve https://neuroreserve.com [https://neuroreserve.com] https://neuroreserve.com/Use code BHKPodcast for 10% off. Better Brain https://betterbrain.com/annie [https://betterbrain.com/annie]

The 4 Nutrition Workhorses For Gut Health with Dr. Will Bulsiewicz Part 2

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 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 & Do Links Dr. Will Bulsiewicz / The Gut Health MD https://theguthealthmd.com?utm_source=chatgpt.comhttps://theguthealthmd.com [https://theguthealthmd.com] Plant Powered Plus https://theguthealthmd.com/plantpoweredplus?utm_source=chatgpt.comhttps://theguthealthmd.com/plantpoweredplus [https://theguthealthmd.com/plantpoweredplus] 38TERA https://38tera.com [https://38tera.com] Brain Health Kitchen https://brainhealthkitchen.substack.com?utm_source=chatgpt.comhttps://brainhealthkitchen.substack.com [https://brainhealthkitchen.substack.com] NeuroReserve https://neuroreserve.com [https://neuroreserve.com] Use code BHKPodcast for 10% off. Better Brain https://betterbrain.com/annie [https://betterbrain.com/annie]

How Fiber Shapes Your Gut — and Your Brain with Dr. Will Bulsiewicz

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. CHAPTERS 00:00 Introduction to Dr. Will Bulsiewicz 02:45 Why fiber became the missing piece of modern health 06:44 What fiber actually does in the gut 09:21 Short-chain fatty acids and brain inflammation 10:18 Why some people struggle with fiber-rich foods 11:57 Beans, resistant starch, and rebuilding the microbiome 15:52 Plant diversity and the “30 plant rule” 18:23 Fiber supplements and filling the gaps 24:00 How quickly the gut microbiome can change 26:13 The gut barrier, immune system, and inflammation 32:36 The vagus nerve and gut-brain communication 35:28 Leaky gut, LPS, and chronic inflammation 38:53 Alcohol’s impact on the gut microbiome 44:16 Jenny & Annie’s Review and Do 47:24 Practical steps to support gut and brain health LINKS & RESOURCES Dr. Will Bulsiewicz: https://theplantfedgut.com/ [https://theplantfedgut.com/] Plant Powered Plus: https://theplantfedgut.com/book/ [https://theplantfedgut.com/book/] Fiber Fueled: https://theplantfedgut.com/fiber-fueled/ [https://theplantfedgut.com/fiber-fueled/] 38TERA: https://38tera.com/ [https://38tera.com/] Brain Health Kitchen Substack: https://brainhealthkitchen.substack.com/?utm_source=chatgpt.comhttps://brainhealthkitchen.substack.com/ [https://brainhealthkitchen.substack.com/] Better Brain: https://betterbrain.com/annie [https://betterbrain.com/annie] NeuroReserve: https://neuroreserve.com [https://neuroreserve.com] Code: BHKPodcast

6 Foods that Accelerate Brain Aging

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. CHAPTERS 00:00 Why “what to avoid” matters for brain health 02:00 Recap of brain-healthy eating patterns 05:00 What the MIND diet tells us about risk 07:00 The “health halo” problem 09:00 Alcohol and brain health 10:30 Everyday eating habits that add up 14:00 Blood sugar, spikes, and the brain 20:00 Where the science is evolving 31:00 Metabolic health and cognitive decline 36:00 The biggest drivers of poor brain aging LINKS & RESOURCES MIND Diet Study (Rush University): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/ [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/] Brain Health Kitchen Substack: https://brainhealthkitchen.substack.com [https://brainhealthkitchen.substack.com] Better Brain: https://betterbrain.com/annie [https://betterbrain.com/annie] NeuroReserve: https://neuroreserve.com [https://neuroreserve.com] https://neuroreserve.com/Code: BHKPodcast

The Caregiver Crisis: Why Taking Care of Yourself Matters with Emma Heming Willis

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. CHAPTERS 00:00 Introduction to Emma Heming Willis 03:13 The shock of diagnosis and lack of caregiver support 05:28 What frontotemporal dementia (FTD) is 10:04 Early signs and why FTD is often misdiagnosed 13:23 The hidden health risks of caregiving 16:29 Finding resources and building a support system 19:21 Caring for yourself as a caregiver 25:32 How to ask for help—and accept it 29:43 Setting boundaries and handling unsolicited advice 33:48 Reframing grief and finding moments of hope LINKS MENTIONED Emma Heming Willis https://www.emmahemingwillis.com/ [https://www.emmahemingwillis.com/] The Unexpected Journey https://www.penguinrandomhouse.com/books/743409/the-unexpected-journey-by-emma-heming-willis/ [https://www.penguinrandomhouse.com/books/743409/the-unexpected-journey-by-emma-heming-willis/] Association for Frontotemporal Degeneration (AFTD) https://www.theaftd.org/ [https://www.theaftd.org/] Teepa Snow (caregiving expert) https://teepasnow.com/ [https://teepasnow.com/] Roon (caregiver support app) https://www.thereisroon.com/ [https://www.thereisroon.com/] Make Time Wellness https://maketimewellness.com/ [https://maketimewellness.com/] Brain Health Kitchen Substack https://brainhealthkitchen.substack.com/?utm_source=chatgpt.comhttps://brainhealthkitchen.substack.com/ [https://brainhealthkitchen.substack.com/]