Omega-3s: Food, Supplements, and Brain Protection with Dr. Ed Park

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. CHAPTERS 00:00 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 [https://neuroreserve.com/]: 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 diets * Revanta Creatine: a highly dissolvable pure-grade creatine monohydrate * BHKEVOO: our recent harvest of extra-virgin olive oil—organic, high in polyphenols, and sources from family friends in Tuscany, Italy * Better Brain [https://www.betterbrain.com/?utm_source=podcast&utm_medium=paid&utm_campaign=annie_fenn&utm_content=season_1]: 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. [https://www.betterbrain.com/?utm_source=podcast&utm_medium=paid&utm_campaign=annie_fenn&utm_content=season_1]

The New Frontier of Dementia Prevention with Cédric Gousseau

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 https://www.betterbrain.com/about-us?utm_source=chatgpt.combetterbrain.com/about-us [http://betterbrain.com/about-us] Brain Health Kitchen https://brainhealthkitchen.substack.com?utm_source=chatgpt.combrainhealthkitchen.substack.com [http://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 diets * Revanta Creatine: a highly dissolvable pure-grade creatine monohydrate * BHKEVOO: our recent harvest of extra-virgin olive oil—organic, high in polyphenols, and sources from family friends in Tuscany, Italy Better 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 [http://BetterBrain.com/annie].

What Alzheimer's Taught Travis Macy About Family, Fear, Living Fully—and Healing After Concussion

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 [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 [https://www.travismacy.com/books] The Travis Macy Show https://www.travismacy.com/podcast [https://www.travismacy.com/podcast] Mind What Matters https://www.wearemindwhatmatters.org [https://www.wearemindwhatmatters.org] Brain Health Kitchen https://brainhealthkitchen.substack.com [https://brainhealthkitchen.substack.com]

Brain Games, Multitasking, and the Myth of Mental Rest with Dr. Julie Fratantoni

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. CHAPTERS 00:00 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 LINKS Dr. Julie Fratantoni’s website: https://www.drjuliefratantoni.com/?utm_source=chatgpt.comhttps://www.drjuliefratantoni.com/ [https://www.drjuliefratantoni.com/] Better Brain by Dr. Julie on Substack: https://drjuliefratantoni.substack.com/?utm_source=chatgpt.comhttps://drjuliefratantoni.substack.com/ [https://drjuliefratantoni.substack.com/] Dr. Julie Fratantoni on Instagram: https://www.instagram.com/drjuliefratantoni/?utm_source=chatgpt.comhttps://www.instagram.com/drjuliefratantoni/ [https://www.instagram.com/drjuliefratantoni/] Dr. Julie Fratantoni on TikTok: https://www.tiktok.com/@drjuliefratantoni [https://www.tiktok.com/@drjuliefratantoni] Brain Health Kitchen on Substack: https://brainhealthkitchen.substack.com/?utm_source=chatgpt.comhttps://brainhealthkitchen.substack.com/ [https://brainhealthkitchen.substack.com/] Annie Fenn / Brain Health Kitchen: https://www.brainhealthkitchen.com/ [https://www.brainhealthkitchen.com/]

Food, Mood, and the Modern Brain with Dr. Drew Ramsey, Part 2

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 & RESOURCES Salmon Slider Recipe https://drewramseymd.com/recipes/the-best-kid-friendly-salmon-recipe/ [https://drewramseymd.com/recipes/the-best-kid-friendly-salmon-recipe/] Antidepressant Food Scale https://drewramseymd.com/nutrients/the-antidepressant-food-scale/ [https://drewramseymd.com/nutrients/the-antidepressant-food-scale/] Website: Drew Ramsey, MD [https://drewramseymd.com/]Instagram: Drew Ramsey, MD [https://www.instagram.com/drewramseymd?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==] NeuroReserve [https://neuroreserve.com/]: 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 diets * Revanta Creatine: a highly dissolvable pure-grade creatine monohydrate * BHKEVOO: our recent harvest of extra-virgin olive oil—organic, high in polyphenols, and sources from family friends in Tuscany, Italy Better Brain [https://www.betterbrain.com/?utm_source=podcast&utm_medium=paid&utm_campaign=annie_fenn&utm_content=season_1]: 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 https://www.betterbrain.com/?utm_source=podcast&utm_medium=paid&utm_campaign=annie_fenn&utm_content=season_1BetterBrain.com/annie [http://BetterBrain.com/annie]. [https://www.betterbrain.com/?utm_source=podcast&utm_medium=paid&utm_campaign=annie_fenn&utm_content=season_1]