Brain Health Kitchen

Brain Health Kitchen My mission is to help you take care of your brain while still eating delicious food.
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Perimenopause isn’t just a collection of symptoms… it’s a transition with real measurable changes in your body.But most ...
02/26/2026

Perimenopause isn’t just a collection of symptoms… it’s a transition with real measurable changes in your body.

But most women aren’t told what to check or why it matters, especially if their symptoms are subtle.

In my perimenopause series on Substack, I break down the key health markers worth asking your clinician about, including labs that link directly to metabolism, hormones, inflammation, and even brain health.

Swipe through for a roadmap of what might be worth including in your next blood panel!

Head to my Substack (link in bio!) to learn more about how to get the perimenopausal health care you deserve.

Sardinia is an invitation to slow down and live well. Morning walks through ancient villages.Conversations with elders w...
02/25/2026

Sardinia is an invitation to slow down and live well.

Morning walks through ancient villages.
Conversations with elders who have lived long, connected lives.
Meals built from hyper-local ingredients.
Afternoon riposo because rest is part of health.

This retreat isn’t about checking sights off a list.
It’s about stepping out of autopilot and into something deeper: community, movement, purpose, and joy.

If you feel a pull when you read this… it might be for you.

Join us October 12 – 18, 2026! Link in bio for details.

Our mountain guides⛰️: 

Midlife brings changes… but your diet can be part of the solution, not the problem.When it comes to brain health, a Medi...
02/23/2026

Midlife brings changes… but your diet can be part of the solution, not the problem.

When it comes to brain health, a Mediterranean-style diet (and its spin-offs like MIND and Green MED) have hundreds of studies to back them up. 

For perimenopause, nutrition research is evolving. But did you know that several well-designed studies show that women who closely follow Mediterranean dietary guidelines experience fewer and less severe perimenopausal symptoms? The evidence here is stronger than for any other eating pattern.
The Peri-Medi Diet builds on that foundation! Supporting metabolism, hormones, muscle, bones, digestive health, and brain function without rigid rules or restriction.

Swipe through for the core ideas… and for the full science-backed breakdown (including sample meals and why each food group matters), head to my Substack using the link in my bio.

The Brain Health Kitchen Food Pyramid excerpted from THE BRAIN HEALTH KITCHEN BOOK: PREVENTING ALZHEIMER’S THROUGH FOOD by Annie Fenn, MD.  2023.

The supplement aisle has never been louder.Before you add another trendy product to your routine, it’s worth asking a mo...
02/20/2026

The supplement aisle has never been louder.

Before you add another trendy product to your routine, it’s worth asking a more foundational question: are you covering the basics?

B vitamins aren’t flashy. But deficiencies (especially B12 and folate) are common and linked to cognitive decline. In some cases, they’re even reversible.

That’s why I advocate for strategic supplementation:
Test. Identify gaps. Supplement intentionally.

In this newsletter, I break down what the research actually says and who may truly benefit.

If brain health is a long game for you, this is a good place to start.

Read the full article using the link in my bio!

Still thinking about Costa Rica. 🦋🐒☀️🥑The morning light. The long walks. The conversations that started at breakfast and...
02/19/2026

Still thinking about Costa Rica. 🦋🐒☀️🥑

The morning light. The long walks. The conversations that started at breakfast and somehow carried into dinner. The laughter. The stillness. The feeling of being both grounded and expanded at the same time.

There’s something powerful about stepping away from your routine and into a space where brain health, movement, rest, and connection all live side by side.

This retreat reminded us (again) that longevity isn’t just about labs and nutrition, it’s about community, joy, purpose, and time outdoors.

If Costa Rica has been on your heart, we’ll be opening sign ups for 2027 soon!

More details to come 🫶

We spend so much time talking about supplements, superfoods, and longevity “hacks.”But sometimes the most important clue...
02/16/2026

We spend so much time talking about supplements, superfoods, and longevity “hacks.”

But sometimes the most important clues about brain health are hiding in plain sight... on a simple blood test.

Homocysteine, when elevated, is linked to accelerated brain atrophy and higher dementia risk. Yet most routine labs don’t include it.

The good news? It’s modifiable.

The nuance? It’s not as simple as “just take a B vitamin.”
In this week’s Substack, I break down what to test, what optimal really means, and what most headlines miss.

If protecting your brain is a long game for you, this is worth understanding.

You can find the link to my Substack & this article in my bio!

Sardinia has quietly been teaching us how to live well for generations.This retreat is an invitation to experience those...
02/15/2026

Sardinia has quietly been teaching us how to live well for generations.

This retreat is an invitation to experience those rhythms firsthand, together.

Our mountain guides: ⛰️

Fudgy Quinoa Skillet Brownies🤎💗Crispy edgesMolten centersOrange essenceChewy bits of quinoaDar ChocolateExtra-virgin ol...
02/14/2026

Fudgy Quinoa Skillet Brownies
🤎💗

Crispy edges
Molten centers
Orange essence
Chewy bits of quinoa
Dar Chocolate
Extra-virgin olive oil
Nutrient-dense & gluten free

And, you don’t have to share💁🏻‍♀️

Find the recipe at BRAIN HEALTH KITCHEN, my bestselling Substack community (check stories for 🔗)

Join for free at BrainHealthKitchen.Substack.com 🧠
Upgrade for deep dives, more recipes, and to join live-on-zoom Cooking Club. 👩🏻‍🍳

Happy Valentine’s to all who celebrate 💗

Fudgy Quinoa Skillet Brownies🤎💗Crispy edgesMolten centersOrange essenceChewy bits of quinoa Dark chocolate Extra-virgin ...
02/14/2026

Fudgy Quinoa Skillet Brownies
🤎💗

Crispy edges
Molten centers
Orange essence
Chewy bits of quinoa
Dark chocolate
Extra-virgin olive oil
Nutrient-dense & gluten free

And, you don’t have to share💁🏻‍♀️

Find the recipe at BRAIN HEALTH KITCHEN, my bestselling Substack community (check stories for the 🔗

Join for free at BrainHealthKitchen.com 🧠
Upgrade for deep dives, more recipes, and to join live-on-zoom Cooking Club

Happy Valentine’s Day to all who celebrate 💗

Part 3 of my Soup Series! 🥣Rolling food into little balls must be part of my DNA!Meatballs were a staple in my grandmoth...
02/13/2026

Part 3 of my Soup Series! 🥣

Rolling food into little balls must be part of my DNA!

Meatballs were a staple in my grandmother’s kitchen in rural Sicily, where minestra maritata “married soup” meant making the most of what you had. Vegetable scraps, leafy greens, modest cuts of meat, all coming together into something nourishing and deeply comforting. As a kid, I mostly focused on how many meatballs could fit on my spoon (and tried to dodge the spinach).

This version leans Asian-inspired rather than Italian, and comes together quickly. Miso paste is the quiet star here...one of my favorite fermented, brain-supportive foods. A little goes a long way, adding umami while helping support the gut microbiome, which plays a role in brain health. Mixed into lean ground chicken, it creates tiny, flavorful meatballs that feel abundant while staying aligned with MIND-style portions.

Ingredients and step-by-step instructions are in the carousel →
Save for a cozy night or a nourishing reset!

Excerpted from BRAIN HEALTH KITCHEN, my bestselling Substack community.

Join for free at BrainHealthKitchen.Substack.com (http://brainhealthkitchen.substack.com/). Upgrade for deep dives, more recipes, and to join the live-on-zoom Cooking Club.

02/10/2026

We’ll cook, eat, and gather the Sardinian way… fresh seafood, homemade pasta, crispy flatbread, and long meals shared with locals.

This is food as culture, community, and care.
(October 2026 link in bio for details) 🌿

Our mountain guides:

Movement here is woven into daily life, walking, hiking, biking, resting, the way it’s been done in Sardinia for generat...
02/07/2026

Movement here is woven into daily life, walking, hiking, biking, resting, the way it’s been done in Sardinia for generations. 🌿

If you’re curious about experiencing this for yourself, details for October 2026 are now open. The link is in my bio!

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Jackson, WY

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