In this episode, Dr. Annie Fenn, a renowned expert in brain health and the founder of the Brain Health Kitchen, joins us to discuss how our dietary choices can significantly impact cognitive function and the prevention of dementia. Dr. Fenn, who transitioned from a career as an OBGYN to a focus on brain health, shares invaluable insights from her latest research and her cookbook dedicated to brain-healthy recipes. Listeners will gain practical tips on how to incorporate brain-boosting foods into their diets, understand the science behind cognitive health, and learn how to make simple but effective changes to their daily routines for long-term brain health.   Key Takeaways

• [13:00] The Impact of Diet on Cognitive Health: Dr. Fenn explains how specific dietary patterns, like the Mediterranean diet and the MIND diet, can reduce the risk of Alzheimer’s by over 50%.
• [31:00] Understanding Ultra-Processed Foods: Why eliminating ultra-processed foods is crucial for brain health and how they contribute to inflammation and cognitive decline.
• [16:00] Brain-Healthy Food Groups: A focus on the ten food groups essential for brain health, including berries, leafy greens, and nuts, with practical advice on incorporating them into everyday meals.
• [21:30] The Role of Extra Virgin Olive Oil: Why extra virgin olive oil should be a staple in your diet and how it protects both brain and heart health.
• [38:00] Mindful Eating Practices: How to build a brain-healthy diet by making strategic food swaps and paying attention to the diversity of foods consumed.

Notable Quotes

• (31:15) "Brain health begins in the kitchen. The foods we choose to eat directly impact how our brains age and function."
• (13:50) "The Mediterranean diet isn’t just about what you eat—it’s about how you live, how you gather, and how you enjoy food."
• (22:00) "Even small swaps in your diet, like replacing butter with olive oil, can have a profound impact on your long-term brain health."

Resources:

• Get Annie’s  cookbook, The Brain Health Kitchen
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• Check out Annie’s website at Brain Health Kitchen
• Follow Annie on Instagram
• Follow Female Foodie on Instagram