Lecture Notes: The Impact of Glucose on Brain Health

Introduction

• Speaker: Jessy Nchespé - Biochemist and host of the Glucose Goddess Show
• Objective: Promote brain health as we age by understanding and managing glucose levels
• Personal Background:
  • Experienced mental health issues (depression, anxiety) in early 20s
  • Found improvement through glucose regulation

Key Topics Covered

• Brain fog
• Mood irritability
• Mental health
• Long-term Alzheimer's disease

Brain Fog

• Description: Feeling like the brain is "cotton-filled", with impaired memory and focus
• Studies Mentioned:
  • Postprandial glycemia affects cognitive function; glucose spikes worsen memory and attention
  • Glycemic variability impacts nerve conduction velocity (information transfer speed between neurons)
• Conclusion: Managing glucose spikes can improve cognitive performance and reduce brain fog

Mood Irritability

• Study Highlight: "Low Glucose Relates to Greater Aggression in Married Couples"
  • Couples with steadier glucose levels demonstrated less irritability
• Mechanism: Glucose spikes can alter levels of neurotransmitters like tyrosine affecting mood
• Implication: Maintaining steady glucose can improve personal relationships and reduce irritability

Mental Health

• Connection to Glucose:
  • Glucose spikes increase body and brain inflammation
  • Brain’s response leads to symptoms like depression and anxiety
• Study Reference: Insulin resistance linked to higher risk of major depression
• Approach: Stabilizing glucose levels offers a foundation for better mental health outcomes

Alzheimer's Disease

• Emerging Research: Links Alzheimer's to glucose, labeling it "Type 3 Diabetes"
  • Signs of insulin resistance and inflammation present in Alzheimer's patients
  • Type 2 diabetes increases risk of developing Alzheimer's
• Study Highlight: High midlife glucose levels increase Alzheimer’s risk
• Actionable Insight: Maintain steady glucose levels to reduce future Alzheimer's risk

Glucose Hacks for Brain Health

1. Savory Breakfast: Avoid sweet breakfasts to reduce glucose spikes
2. Veggie Starter: Begin meals with vegetables to moderate glucose spikes
3. Avoid Sugar on Empty Stomach: Consume sugar at the end of meals to slow glucose release
4. Post-Meal Movement: Engage in physical activity after eating to help manage glucose levels

Conclusion

• Overall Theme: Understanding glucose’s impact on brain health can lead to better daily function and long-term health
• Resources: Free PDF available with 10 glucose management hacks
• Closing Thought: Monitoring glucose not only aids personal health but can improve interpersonal relationships