Increase your Brain Power with Carbs (Part 2)

How to Fuel Your Brain for Maximum Performance with the Right Carbs

Welcome back to the Restorative Longevity Podcast, where we don’t just talk about living longer—we talk about living better. This is Part 2 of our series on how carbohydrates impact brain function, memory, and cognitive performance.

If you missed Part 1, here’s a quick recap:
✔ Your brain runs ONLY on glucose—not fat, not protein, but glucose.
✔ Keto & carnivore diets can force your brain into using ketones (a backup fuel), but it’s a weaker, less efficient energy source.
✔ Starving your brain of glucose leads to brain fog, memory loss, and mental fatigue.

Now, in Part 2, we’re diving into the best foods that provide high-quality glucose for brain function—and which ones to avoid.

The Truth About Carbs: Good vs. Bad for Your Brain

You’ve probably heard the terms “good carbs” and “bad carbs.” But what does your brain actually need?

🚨 MISTAKE: Thinking all carbs are bad and avoiding them completely.
✅ FACT: Your brain ONLY runs on glucose, which comes from carbs.

📌 Common carb myths:
❌ “All carbs make you fat.”
❌ “Carbs cause diabetes.”
❌ “You don’t need carbs for energy.”

💡 Reality Check:
Carbs aren’t the problem—it’s the type of carbs that matter.

The Best Brain-Boosting Carbs (Glucose-Rich Foods)

You don’t need processed sugar to fuel your brain. Instead, get clean sources of glucose from whole foods.

🌿 Best Vegetables for Brain Fuel

🥦 Beets – “Nature’s Candy” (31% of daily glucose in 1 small beet)
🥕 Carrots – Great glucose source + high in beta-carotene for brain health
🧅 Onions – 88% glucose for sustained brain energy
🌱 Turnips & Spring Onions – Excellent slow-digesting carbs

🔥 Brain Fact:
🥦 3 small beets = 100% of the glucose your brain needs for the day!

🍎 Best Fruits for Mental Sharpness

🍇 Grapes – Rich in resveratrol for memory protection
🥝 Kiwis – Packed with glucose + vitamin C for brain health
🌴 Dates – Natural energy booster with slow-releasing glucose
🍑 Dried Apricots – 20.3g glucose per 100g (only need 3 dried apricots per day!)

🍯 Best Natural Sweeteners for Brain Function

✔ Raw Honey – The best brain fuel (3 tbsp = daily glucose requirement)
✔ Organic Maple Syrup – Slow-release natural sugar

🔥 Brain Fact:
Honey contains 24.6g of glucose per 100g—just 3 tbsp a day gives your brain ALL the glucose it needs!

The WORST Carbs That Kill Brain Function

🚨 AVOID THESE AT ALL COSTS!
❌ White sugar (sucrose) – NOT the same as glucose
❌ White bread, white pasta, white rice – Fast blood sugar spikes & crashes
❌ Processed junk food – Contains artificial sugars that disrupt neurotransmitters
❌ Artificial sweeteners – Mislead your brain & damage insulin response

🛑 The Truth About Processed Carbs:

• 🍪 16 lbs of chocolate chip cookies = the same glucose as 3 tbsp of honey
• 🍞 White bread contains processed starch that turns into sugar TOO quickly
• 🍬 Candies & sweets cause a sugar rush → brain fog → energy crash

How Much Glucose Does Your Brain Need?

🧠 Neuroscientists have discovered that your brain needs exactly:
✅ 62 grams of glucose per day for optimal function
✅ That equals only 250 calories from carbs per day
✅ You can get this from whole foods—NOT processed sugar!

💡 Best ways to get 62g of glucose daily:
🥄 3 tbsp raw honey
🥦 3 small beets
🍑 3 dried apricots
🍇 1 cup of grapes + a kiwi

🔥 If you fuel your brain with the RIGHT carbs, you’ll notice:
✔ Better focus
✔ Sharper memory
✔ Faster mental processing
✔ No more brain fog!

What Happens If You Starve Your Brain of Carbs?

If you’ve been on a low-carb or keto diet for months, here’s what’s happening:

⚠ Step 1: Your brain starts breaking down stored glycogen (glucose).
⚠ Step 2: When glycogen runs out, your body switches to Ketone bodies.
⚠ Step 3: Your brain CANNOT run at full power on Ketones (weaker fuel).
⚠ Step 4: Eventually, your brain demands carbs—leading to binge eating!

🚨 Common Signs of Glucose Deficiency in the Brain:
❌ Brain fog & forgetfulness
❌ Irritability & mood swings
❌ Low energy & motivation
❌ Poor focus & attention span
❌ Sudden cravings for sugar

🛑 Warning: A prolonged low-carb diet can cause permanent cognitive decline and increase your risk of Alzheimer’s disease.

How to Eat Carbs the RIGHT Way for a Sharper Brain

💡 Daily Brain-Boosting Meal Plan

🍌 Breakfast: Oatmeal + banana + walnuts
🥗 Lunch: Quinoa bowl with avocado & salmon
🥦 Dinner: Grilled fish + steamed veggies + brown rice
🫐 Snack: Blueberries & almonds

🚀 Follow this for 30 days & FEEL the difference in your brain clarity!

Final Thought: You Need Carbs—Just the Right Ones!

🚨 Your brain doesn’t care about “good” or “bad” carbs—it needs glucose.
🚨 But where you get that glucose makes all the difference.

✅ Eat whole food carbs like vegetables, fruits, and honey.
✅ Avoid processed sugars that damage brain function.
✅ Balance is key—neither too much nor too little glucose!

This Week’s Action Step

1️⃣ Swap processed sugar for natural glucose sources (beets, honey, fruits).
2️⃣ Start your day with a brain-boosting meal rich in complex carbs.
3️⃣ Notice how your memory, focus, and energy improve within a week!

🎙️ Thanks for tuning in to the Restorative Longevity Podcast!

📅 Join us next week for Part 3 as we continue exploring the secrets to brain longevity!

🚀 Don’t forget to share this post with someone who wants better brain health!