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.

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

MIND Diet Study (Rush University):
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/

Brain Health Kitchen Substack:
https://brainhealthkitchen.substack.com

Better Brain:
https://betterbrain.com/annie

NeuroReserve:
https://neuroreserve.com
Code: BHKPodcast