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

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]

Healing the Modern Brain with Dr. Drew Ramsey—Mental Fitness, Food, Connection & Attention

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 [https://www.amazon.com/Healing-Modern-Brain-Fitness-Revitalize/dp/006337773X], 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. CHAPTERS 00:00 — 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 [https://drewramseymd.com/] Instagram: Drew Ramsey, MD [https://www.instagram.com/drewramseymd?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==] Brain Health Kitchen [https://brainhealthkitchen.substack.com] We are grateful for our sponsors NeuroReserve: https://neuroreserve.com [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 [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.

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.