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Have you ever wondered why you feel so drained, foggy, or forgetful—even after what seems like a good night’s sleep? You might blame it on stress, aging, or even your busy schedule, but what if the biggest culprit was sitting quietly on your plate? Sugar. And not just the sugar in cookies and candy, but the kind hiding in your favorite ‘healthy’ snacks, drinks, and even meals.
Here’s the truth… Sugar and its hidden forms could be at the root of your brain fog, fatigue, and memory lapses.
Today I’m uncovering the surprising ways sugar impacts your brain and body, how it sneaks into your diet, and most importantly, how you can take control to start feeling sharper, more energized, and back to your best self.
Let’s dive in.
What Counts as Sugar?
Alright, so let’s start with the basics. When we think of sugar, most of us picture the white stuff in a cookie, a candy bar, or even a soda, right? But here’s the kicker: sugar is sneaky. It’s hiding in places you might not expect—like that whole-grain bread, the bowl of pasta you had for lunch, or even ‘healthy’ snacks like granola bars, flavored yogurts, or protein shakes.
Take granola bars, for instance. They’re often marketed as a quick, healthy snack. But many of them are loaded with added sugars, syrups, or refined grains that quickly break down into—you guessed it—sugar. Even foods labeled ‘no sugar added’ can contain ingredients that your body converts to glucose just as easily.
Now, let’s break it down a bit more. When you eat certain carbohydrates—whether it’s from bread, pasta, oatmeal, rice, crackers, or even certain fruits—your body metabolizes them (or breaks them down) into glucose. Glucose is sugar, and it’s your body’s primary source of energy. That’s not inherently bad—we need glucose to survive! But the problem is when we get too much, which tends to be the norm nowadays instead of the exception. Here’s the big problem with that: when we overload our system with quick-digesting carbs, we spike our blood sugar levels.
You might be thinking – “ummm, so?”
Think of your blood sugar like a roller coaster. When you eat high-carb or sugary foods, you get a rapid spike—that’s the ‘high’ you feel. But shortly after, insulin, a hormone that helps move glucose out of your bloodstream and into your cells for energy, rises to bring that sugar down. And when the sugar spike is too high, insulin often brings it down too far, leaving you in a slump. That’s the crash: fatigue, brain fog, and cravings for more sugar.
Now, here’s where the glycemic index comes in. It’s a measure of how quickly a food raises your blood sugar. High-glycemic foods like white bread or sugary cereals cause those big spikes, while low-glycemic foods like leafy greens or nuts give you a slow, steady release of energy. But there’s also something called glycemic load, which factors in the amount of carbs in a serving size. It’s a more accurate picture of how a food affects your blood sugar in real life. So, the lower the glycemic index and load of a food or a meal, the better.
How Sugar Impacts Your Brain and Body
Now, why does this matter for your brain?
First, let’s talk about inflammation. Sugar overload is a major driver of chronic inflammation, which is like your body’s fire alarm system stuck on repeat. For someone dealing with brain fog, fatigue, or joint pain, this is like pouring gasoline on the fire. Inflammation makes everything worse, including how your brain functions, largely because inflammation is part of how your body gets you through the short-term. And, when it’s focused on short-term survival, it puts processes that support long-term survival, such as brain function, on the back burner.
Then there’s insulin resistance. When you constantly overload your system with sugar, your cells start ignoring insulin’s signals. It’s like you tuning out your annoying younger sibling as they run screaming through the house. After a while, you start to ignore them, right? And that’s exactly what your cells do in response to too much insulin over a long period of time. This leads to elevated blood sugar levels, which can damage your blood vessels, nerves, and yes—your brain. Not to mention, now the glucose your brain cells actually need to make energy have a hard time getting into your brain cells in the first place. And insulin resistance isn’t just a precursor to diabetes. Research by experts like Dr. David Perlmutter and Dr. Dale Bredesen links it directly to cognitive decline and even Alzheimer’s disease, which some researchers call ‘Type 3 diabetes.’
But here’s the alarming part: excess sugar doesn’t just impact your energy or waistline—it accelerates the aging process in your brain. Studies (including this one and this one) have found that high sugar intake is associated with reduced brain volume, poor memory, and an increased risk of neurodegenerative diseases like Alzheimer’s.
Insulin Sensitivity – The Silent Hero
Okay, so we’ve talked about how sugar impacts your body and brain, but now let’s shift gears to something that often gets overlooked: insulin sensitivity. This is your body’s ability to respond to insulin effectively, keeping your blood sugar balanced and your energy stable.
Think of it this way: when you have good insulin sensitivity, it’s like having a perfectly tuned car engine—everything runs smoothly. Glucose enters your cells efficiently, giving you steady energy and reducing wear and tear on your system. But when insulin sensitivity is low—what we call insulin resistance—it’s like trying to drive with the brakes on. Glucose builds up in your bloodstream, your energy tanks, and over time, inflammation and damage take their toll, leaving you, well where you’re at now.
But here’s the good news: improving your insulin sensitivity is like flipping a switch in your body. It helps stabilize your energy levels, reduces inflammation, and protects your brain. In fact, studies (like this one and this one) show that improving insulin sensitivity can lower your risk for conditions like cognitive decline, diabetes, and even heart disease.
And the best part? Small, consistent changes can make a big impact. So next, I’ll talk about steps you can take to regain control of your blood sugar and insulin sensitivity and feel better—starting today.
Practical Steps to Regain Control
Alright, now that we’ve covered the problem, let’s dive into the solution. How can you regain control over your blood sugar and support your brain health? Here are my top practical, doable steps you can start today.
1. Focus on Whole, Low-Glycemic Foods:
First, focus on whole, low-glycemic foods—foods that give you energy without spiking your blood sugar. Think non-starchy vegetables like broccoli, spinach, or cauliflower. Add healthy fats like avocado, nuts, or olive oil, and pair them with good-quality proteins like eggs, fish, or grass-fed beef.
One easy swap is replacing white rice with cauliflower rice. Or instead of starting your morning with a sugary cereal, try a high-protein breakfast like eggs and sautéed greens. And that bread you swear you can’t live without? Try a recipe from my favorite cookbook, Keto Breads. These changes may seem small, but they make a huge difference in keeping your blood sugar steady.
P.S. If you want to check out this cookbook, it would be super helpful for me if you’d use my affiliate link here!
2. Read Food Labels:
And don’t forget to read labels! Many processed foods—like salad dressings, sauces, or even breads—are loaded with added sugars. Look out for sneaky ingredients like ‘corn syrup,’ ‘agave,’ or anything ending in ‘-ose.’ The closer you can get to whole, unprocessed foods, the better.
For more tips on how to eat for your brain, read this post next.
3. Move Your Body:
Next, let’s talk lifestyle. Movement is a big one—even a short walk after meals can improve your insulin sensitivity. You do not need to hit the gym for hours; consistency is what counts.
4. Get Your Beauty Sleep:
Sleep is another crucial piece of the puzzle. Point blank, poor sleep disrupts your hormones, making it harder for your body to manage blood sugar. So, make it a priority to get 7-8 hours of high-quality, restorative sleep.
To learn more about my top tips for better sleep, save this post for later.
5. Stress Less:
And let’s not forget stress. Chronic stress raises cortisol, which can wreak havoc on your blood sugar and insulin levels. Simple practices like mindfulness, deep breathing, or even spending time in nature can make a big difference.
If you didn’t catch it, you can check out my post on the different types of stress and how to handle them right here.
6. Boost the Process with a Supplement:
Finally, consider adding supplements that support insulin sensitivity, like chromium, magnesium, or berberine. These can give your body the extra boost it needs while you’re working on lifestyle changes. Of course, always consult with a healthcare provider before starting anything new.
But if you want to check them out or give them a try, you can make a free account on my online store and try a high-quality, professional-grade one at a discount. That sign-up link and the links to my favorites are below.
Sign-up for Free to Get Access to Discounted Professional-Grade Supplements
Remember, this isn’t about being perfect—it’s about progress. Every small step you take adds up to big results over time. Start with one change, whether it’s adding more greens to your plate, going for a 10-minute walk, or cutting back on processed foods.
A New Perspective on Sugar
So, where do we go from here? Let’s shift the way we think about sugar and its role in our health. This isn’t about perfection. It’s not about swearing off desserts forever or overhauling your entire diet overnight (although if that’s what you feel like you need to do, go for it). It’s about being informed, making small, consistent changes, and learning what works best for your body.
Every little step you take—whether it’s swapping out a sugary snack for a healthier option, going for a short walk after meals, or focusing on whole, nutrient-dense foods—gets you closer to the energy, clarity, and health you’re looking for. And those steps? They’re absolutely manageable and can be truly life-changing.
So here’s my challenge for you: What’s one sugary habit you can replace this week? Maybe it’s switching from sugary drinks to infused water or swapping out your breakfast cereal for something more balanced. Let me know in the comments!
And remember that small changes really do add up, and I promise your body—and your brain—will thank you.
But here’s the thing. Taking that first step is always the hardest! So, that’s why I’ve created a free guide to help you get started. In this guide, you’ll discover the top foods to avoid in order to stop sabotaging your brain—simple, actionable strategies that will make a real difference in how you feel and function! Just fill out the quick form below and I’ll send your free guide right over.
Discover the top 3 worst foods for your brain, how to avoid them, and what to eat instead to begin banishing the brain fog, fatigue, mood swings, and memory loss!
Fill out the form below and I’ll send you my free guide right away!
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