A special guest event inside The Blood Sugar Method

When it comes to long-term health, most people think about blood sugar, energy, weight, and metabolism. But what often surprises women inside The Blood Sugar Method is how deeply all of those things influence the brain.

That is why this month, we welcomed Dr. Annie Fenn, physician, chef, founder of The Brain Health Kitchen, and author of the bestselling Brain Health Kitchen cookbook, for an eye-opening deep dive into the connection between food, metabolic health, and cognitive resilience.

Dr. Fenn has spent over a decade teaching people how to prevent cognitive decline through food. She has been featured on The Today Show, teaches longevity retreats around the world, and is one of the leading voices in evidence-based brain health nutrition.

Her warm, practical approach fit seamlessly with everything we teach inside The Blood Sugar Method, and our members absolutely loved this workshop.

Below is a peek at some of the most impactful insights she shared.

(To watch the full recorded event plus get her PDF guides, recipes, olive oil discount code, and join future expert workshops like this, consider joining The Blood Sugar Method.)

“As a physician and chef, I know food is one of our most powerful tools for long-term health.

The Blood Sugar Method makes it simple and delicious for women to support their metabolism, brain, and hormones—at every age.”

- Annie Fenn, MD

The Big Idea: What is Good for Your Metabolism Is Good for Your Brain

One of the most powerful themes throughout Dr. Fenn’s talk was this:

Stable blood sugar is foundational for protecting your brain.

Decades of research now show that metabolic health, insulin sensitivity, inflammation, and gut health all influence cognitive aging. In fact, research suggests that up to 40 percent of Alzheimer’s may be preventable, and many experts, Annie included, believe that number could be even higher.

And the best part: You can influence these pathways every day through food.

The 5 Brain-Boosting Food Groups Dr. Fenn Wants Every Woman to Eat

While her book includes ten brain-supportive food categories, she focused this session on five that have exceptionally strong evidence.

1. Berries (especially wild blueberries)

Berries are the only fruit category repeatedly shown to improve cognitive performance thanks to a powerful class of flavonoids called anthocyanins.

Key highlights:

• Just one half cup of berries a day is linked to better memory in older adults

• Wild blueberries (frozen is perfect) have higher skin-to-flesh ratio, more polyphenols, less sugar

• “Savory berries” like capers, pink peppercorns, and juniper berries offer similar benefits

Inside the full class, she walked members through creative ways to add berries without spiking blood sugar, something we teach daily inside The Blood Sugar Method.

2. Vegetables + Mushrooms

Vegetables form the backbone of cognitive and metabolic health, and Dr. Fenn encourages aiming for three servings a day which is more than the typical guidelines.

Standout tips:

• Cruciferous vegetables offer sulforaphane, a potent brain-protective compound

• Color diversity equals flavonoid diversity, which strengthens cognitive protection

• Mushrooms (even everyday button mushrooms) are linked to 40 to 60 percent less dementia in observational studies

• Special compounds like glutathione and ergothioneine make mushrooms uniquely powerful

We loved hearing her practical ways to get more veggies into breakfast, simple, do-able ideas everyone can start using.

3. Nuts and Seeds

A quarter cup of nuts four times a week is linked to better heart and brain outcomes. Seeds expand nutrient diversity, especially for those who avoid nuts.

Takeaways:

• Walnuts and hazelnuts are particularly brain-supportive

• Seeds (hemp, pumpkin, flax) add protein, fiber, and flavonoids

• Soaking nuts is optional, and she explained when it is helpful and when it is not

• Her homemade nut-milk tips had everyone excited to experiment

Members jumped in with great questions which Dr. Fenn answered live.

4. Fish and Seafood

Even one serving a week can make a measurable difference, thanks to DHA and EPA which support neuron structure and reduce inflammation.

Dr. Fenn’s top tips:

• Sardines are better than tuna when it comes to brain health and lower mercury

• Frozen wild salmon is a budget-friendly, everyday option

• Algae-based DHA is a great choice for people who do not eat fish

She also shared creative and easy ways to incorporate tinned fish, a favorite among BSM members.

5. Extra Virgin Olive Oil

One of the strongest data-backed foods for cognitive protection. The mind-diet research showed people following olive-oil-rich eating patterns had up to 53 percent lower Alzheimer’s risk.

Key insights:

• Mediterranean regions consume one quarter cup per day, while the United States averages just two teaspoons

• High-polyphenol oils are especially powerful

• Heating olive oil is fine, but high heat reduces flavor and antioxidants

• She recommends keeping two oils on hand: one for cooking and one high-quality for drizzling and dressings

She even shared details about her own high-polyphenol olive oil line, along with how to choose a great bottle at any budget.

Real Questions From Real Women

Our members asked thoughtful questions about:

• MCI (mild cognitive impairment)

• Omega-3 supplements

• Mushroom coffee

• Soaking nuts

• Thyroid considerations

• How to choose oils

• How to diversify vegetables

• Memory changes in menopause

Dr. Fenn gave clear, practical answers that cut through confusion and help you make confident choices immediately.

This Session Was Packed With High-Value Science, and It Still Just Scratches the Surface

This blog gives you a snapshot, but truly, it only covers a small portion of the conversation.

Inside the full recording, Dr. Fenn walks through:

• The foods she believes every woman should prioritize

• How metabolic health influences cognitive aging

• How to create a brain-supportive plate

• How much olive oil is optimal

• Her favorite everyday recipes

• How to shop affordably for brain foods

• How to build a longevity-focused kitchen

• The key nutrients that reduce Alzheimer’s risk

• Her Brain Health Kitchen Pyramid

• Tips on mushrooms, nut-milks, and berries that you will not find in books

• What she wishes every woman in midlife understood sooner

Plus, members received her PDFs, food pyramid, brand recommendations, and guides.

Want to Watch the Full Event? Join Us Inside The Blood Sugar Method

When you join The Blood Sugar Method membership, you immediately unlock:

• The full video recording with Dr. Fenn

• Her PDF guides, shopping lists, and food pyramid

• Monthly expert Q and A sessions and workshops

• Monthly cooking classes

• Weekly meal plans and recipes

• A supportive community

• Personalized answers to your questions within hours

• A roadmap for stable blood sugar, better energy, fewer cravings, and long-term metabolic health

Join The Blood Sugar Method.

We were honored to host Dr. Fenn, and we cannot wait for you to learn from her too!!

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