Increase Your Brain Power with Carbs (Part 3)

๐Ÿง  The Right Way to Fuel Your Brain Without Overloading on Sugar

Welcome back to the Restorative Longevity Podcast, where we donโ€™t just talk about living longerโ€”we talk about living better. This is the final part of our three-part series on how carbohydrates impact brain function, memory, and cognitive performance.

If you missed Parts 1 & 2, hereโ€™s a quick recap:
โœ” Your brain runs ONLY on glucoseโ€”not fat, not protein, but glucose.
โœ” Low-carb & keto diets starve the brain of energy, leading to brain fog & poor cognitive function.
โœ” But too much sugar can also damage the brain, increasing the risk of dementia & Alzheimerโ€™s.

Today, in Part 3, weโ€™re discussing:
โœ… Why too much glucose is just as harmful as too little
โœ… The connection between high blood sugar & dementia
โœ… The best foods to get glucose without overloading your brain


Your Brain Needs Glucoseโ€”But Too Much is a Problem

Weโ€™ve established that your brain only runs on glucose and that low-carb diets deprive it of energy. But what happens if you overload on glucose?

๐Ÿ“Œ Too much glucose in the bloodstream can:
๐Ÿšจ Increase chronic inflammation โ€“ The root cause of ALL chronic diseases
๐Ÿšจ Cause insulin resistance โ€“ Leading to type 2 diabetes
๐Ÿšจ Raise your risk of strokes & clogged arteries
๐Ÿšจ Speed up cognitive decline & dementia


The Link Between High Blood Sugar & Dementia

A 7-year study of over 2,000 elderly individuals found that:
๐Ÿ“‰ Higher blood sugar levels correlated with poor cognitive function over time.
๐Ÿ“‰ Those with high blood sugar developed dementia faster than those with normal blood sugar.
๐Ÿ“‰ Even those with โ€œnormalโ€ blood sugar levels (under 120 mg/dL) still had an increased risk of memory loss.

๐Ÿšจ Conclusion:
The higher your blood sugar, the faster your brain function declines.


What Happens When Your Brain Gets Too Much Sugar?

When you flood your brain with too much glucose, it causes:

โŒ Inflammation in the brain โ†’ Leading to brain fog & slower thinking
โŒ Increased risk of strokes โ†’ Caused by excessive sugar clogging arteries
โŒ Shrinkage of brain tissue โ†’ Linked to memory loss & poor focus
โŒ Insulin resistance in the brain โ†’ Which can trigger Alzheimer’s disease

๐Ÿ’ก Fact:
Even an MRI study showed that dementia-free elderly individuals who raised their blood sugar levels developed:
๐Ÿ“‰ Weaker memory performance
๐Ÿ“‰ Brain shrinkage
๐Ÿ“‰ Faster cognitive decline


How to Eat Carbs Without Hurting Your Brain

๐Ÿšจ The key is balance. Your brain needs glucose, but too much is damaging.

โœ… You need 62g of glucose per day for optimal brain function.
โœ… That equals only 250 calories from glucose per day.
โœ… Excess glucose beyond that gets stored as fatโ€”or worse, clogs your arteries.

๐Ÿ”ฅ Best ways to get 62g of glucose daily:
๐Ÿฅ„ 3 tbsp raw honey
๐Ÿฅฆ 3 small beets
๐Ÿ‘ 3 dried apricots
๐Ÿ‡ 1 cup of grapes + a kiwi

๐Ÿš€ Stick to this, and youโ€™ll have:
โœ” Better focus
โœ” Sharper memory
โœ” Faster mental processing
โœ” No more brain fog!


Understanding Glycemic Index & Glycemic Load

To avoid brain-damaging sugar spikes, focus on low glycemic foods with high fiber content.

๐Ÿ“Œ What is the Glycemic Index (GI)?
A ranking system that measures how fast a food raises your blood sugar.

โŒ High GI Foods (BAD for brain health):
๐Ÿž White bread, white pasta, white rice
๐Ÿฌ Processed sugar & junk food
๐Ÿฅ” White potatoes & instant oats

โœ… Low GI Foods (GOOD for brain health):
๐Ÿฅฆ Vegetables (beets, carrots, onions, leafy greens)
๐ŸŽ Fruits (grapefruit, berries, kiwi, apricots)
๐Ÿ  Sweet potatoes & yams
๐ŸŒฐ Legumes (black lentils, garbanzo beans)

๐Ÿ“Œ What is Glycemic Load (GL)?
A measurement that includes fiber contentโ€”the more fiber, the slower the sugar is absorbed.

โœ” High-fiber foods slow digestion, preventing sugar spikes & keeping glucose levels stable.
โœ” More fiber = a healthier brain & reduced inflammation.


How to Prevent Sugar Overload While Enjoying Sweets

๐Ÿซ Craving something sweet? Try this instead:
โœ… 70% or higher organic dark chocolate โ€“ A natural brain booster
โœ… Raw honey in moderation โ€“ 3 tbsp per day is all you need
โœ… Fruits with fiber โ€“ Grapefruit, berries, kiwi

๐Ÿ”ฅ Pro Tip:
Before eating sugar, eat a high-fiber food first. This slows down sugar absorption and prevents blood sugar spikes.


Final Takeaways: How to Eat for Maximum Brain Power

โœ… Your brain NEEDS glucoseโ€”specifically 62g per day
โœ… Too much sugar can cause brain inflammation & increase dementia risk
โœ… Avoid processed carbs & simple sugarsโ€”stick to whole, fiber-rich foods
โœ… Choose low-glycemic, high-fiber foods to protect your brain health

๐Ÿš€ Want to boost your memory, focus, and mental clarity?
๐Ÿ“… Follow this plan for 30 days and FEEL the difference in your brain power!


This Weekโ€™s Action Step

1๏ธโƒฃ Swap processed sugar for natural glucose sources (beets, honey, fruits).
2๏ธโƒฃ Start your day with a brain-boosting meal rich in complex carbs.
3๏ธโƒฃ Track your blood sugar levels to monitor how foods affect your cognitive function.

๐ŸŽ™๏ธ Thanks for tuning in to the Restorative Longevity Podcast!

๐Ÿ“… Join us next week for a brand-new topic on brain and body health!

๐Ÿš€ Donโ€™t forget to share this post with someone who wants better brain health!

Call us at (512) 273-7006 or email us at [email protected]