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

14 Ways to Protect Your Brain — The Dementia Prevention Checklist Everyone Should Know

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 LINKS * The Lancet Commission 2024 report on dementia [https://www.thelancet.com/article/S0140-6736%2824%2901296-0/abstract] * The Lancet dementia infographic [https://www.thelancet.com/infographics-do/dementia-risk] * Brain Health Kitchen Substack [https://brainhealthkitchen.substack.com/] * Annie’s post on the 2024 Lancet [https://brainhealthkitchen.substack.com/p/whats-new-in-brain-health] * The Brain Health Kitchen Food Pyramid [https://brainhealthkitchen.substack.com/p/the-secret-to-eating-for-better-brain] * How To Talk To Your Doctor About Brain Health [https://brainhealthkitchen.substack.com/p/how-to-talk-to-your-doctor-about] * Why Brains Need Friends-Ben Rein, PhD [https://www.penguinrandomhouse.com/books/761227/why-brains-need-friends-by-ben-rein-phd/] * The Parkinson’s Plan-Dorsey & Okun [https://pdplan.org/] * The Link Between Air Pollution and Brain Health [https://brainhealthkitchen.substack.com/p/the-link-between-air-pollution-and] * Menopause and the Brain-Dr. Lauren Streicher [https://open.substack.com/pub/brainhealthkitchen/p/menopause-and-the-brain-what-the?r=2e6a09&utm_campaign=post&utm_medium=web] * Caregiving-Emma Heming Willis  [https://open.substack.com/pub/brainhealthkitchen/p/when-dementia-hits-your-family-navigating?r=2e6a09&utm_campaign=post&utm_medium=web] * Preventing Parkinson’s-Dr. Ray Dorsey [https://open.substack.com/pub/brainhealthkitchen/p/preventing-parkinsons-with-dr-ray?r=2e6a09&utm_campaign=post&utm_medium=web] * The 14 Brain Health Takeaways, by College Students [https://brainhealthkitchen.substack.com/p/the-14-brain-health-takeaways-of?utm_source=publication-search] We are grateful for our sponsors NeuroReserve: https://neuroreserve.com [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 [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.

What Every Woman Should Ask Her Doctor About Brain Health with Barbie Boules, RDN

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 [https://www.barbieboules.com] Barbie Boules on Instagram https://www.instagram.com/the_cognition_dietitian [https://www.instagram.com/the_cognition_dietitian] The Synapse by Barbie Boules https://barbieboules.substack.com [https://barbieboules.substack.com] Brain Health Kitchen https://brainhealthkitchen.substack.com [https://brainhealthkitchen.substack.com] We are grateful for our sponsors NeuroReserve [https://neuroreserve.com/]: https://neuroreserve.com [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 monohydrate * BHKEVOO: our recent harvest of extra-virgin olive oil Better Brain [https://www.betterbrain.com/?utm_source=podcast&utm_medium=paid&utm_campaign=annie_fenn&utm_content=season_1]: https://betterbrain.com/annie [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.

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