Episode #24
Foods to Limit or Avoid for Brain Health
We talk often about the foods to add for brain health. But what about the foods and drinks that are better eaten less often? In this Summer Highlights episode, Jenny revisits her conversation with Dr. Annie Fenn about six categories of foods to limit or avoid for healthier brain aging. Annie explains why fast and fried foods, packaged pastries and sweets, certain dairy products, sugary drinks, ultra-processed foods, and alcohol can work against the brain—and where the science is more nuanced than a simple “good” or “bad” label. They also get practical: why plain yogurt and kefir are different from many sweetened dairy products, how to tell the difference between processed and ultra-processed foods, and why replacing butter with extra virgin olive oil may be one of the simplest upgrades you can make. Plus, Annie explains what frequent sugary drinks can do to glucose and insulin regulation, and why current brain-health guidance on alcohol has moved away from the old idea that a daily glass of red wine is beneficial. The goal isn’t a perfect diet. It’s recognizing which foods have become everyday habits and finding a few realistic swaps you can repeat. Listen to the full episode here . CHAPTERS 00:09 Why talk about foods to limit? 03:16 Fast and fried foods 05:14 Pastries and sweets 08:05 Dairy: butter, cheese, yogurt, and kefir 12:30 The butter-to-olive-oil swap 13:28 Sugary and artificially sweetened drinks 18:14 Processed vs. ultra-processed foods 20:27 Alcohol and the changing brain-health guidance 22:33 One better swap to start with Links & Resources MIND Diet Study (Rush University): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/ Brain Health Kitchen Substack: https://brainhealthkitchen.substack.com FOUNDING SPONSORS NeuroReserve creates science-backed brain health nutrition products, including RELEVATE, a brain-specific multivitamin with omega-3 fatty acids, Brain Health Kitchen Extra Virgin Olive Oil, and Revanta creatine. Visit NeuroReserve.com and use code BHKPODCAST for 10% off. BetterBrain is a dementia-prevention program covered by insurance for most people, offering brain-health testing, expert coaching, and a personalized action plan. Learn more at betterbrain.com/annie .
