|
When most people think of diabetes, they think about insulin or blood sugar before they think about memory or mood.
But in our work as neurologists, we’ve seen again and again how closely diabetes is tied to brain health.
This topic felt so important, we dedicated a full podcast episode to it — our longest episode to date!
We spoke to three of the most compassionate, science-driven experts in the field: Brenda Davis, RD, Dr. Michelle McMacken, and Dr. Theodore Friedman.
Here are five essential things to know.
1. Most people don’t even know they’re at risk
We mention on the podcast that there were about 97-million adults (18 and up) living with prediabetes in 2021, and only 19% of that population is actually aware that they have prediabetes. It’s affecting their cognition (and every other system), but they’re not aware of it yet.
2. Prediabetes is as much an opportunity as a danger
Diagnosis at the prediabetes stage is an opportunity to educate. It's an opportunity to diagnose. It's an opportunity to intervene, to treat, to empower.
The numbers are still devastating, but approaching diagnosis with optimism can be incredibly beneficial. As Dr. Michelle McMacken says on the podcast:
“When you intervene early with lifestyle change, you stand the greatest chance of not only improvement, but actually remission.”
3. Insulin resistance happens in the brain, too
The same metabolic dysfunction that makes the body resistant to insulin also affects how the brain functions. As Brenda Davis says:
“Insulin resistance happens in the brain as it happens everywhere else. It slows things down. It causes our memories to falter and our brains to become more vulnerable.”
4. Carbs aren’t the enemy — poor-quality food is
There’s a widespread myth that all carbohydrates are bad for blood sugar. But it’s the type of carbs (and the quality of the overall diet) that matters most. In fact, Brenda noted:
“The lowest rates of diabetes in the world are found in populations that actually eat relatively high carbohydrate diets.”
5. Medications can help, but they shouldn’t replace lifestyle
Newer medications like GLP-1 agonists (Ozempic, Mounjaro) can help people lose weight and improve insulin sensitivity. But lifestyle still comes first. Dr. Theodore Friedman explained:
“They’re very effective in terms of weight loss. But they should be thought of as an adjunct to lifestyle changes, not a replacement.”
What to do next
If you or someone you love is living with prediabetes or type 2 diabetes (or is simply at risk) here are some powerful lifestyle steps you can take.
1. Build meals around plants: focus on whole plant-based foods, especially vegetables, legumes, whole grains, fruits, nuts, and seeds.
2. Move your body in small, consistent ways: you don’t always need a gym. Daily movement like walking, cleaning, gardening, or dancing all help regulate blood sugar and improve brain health.
3. Create structure and reduce stress: chronic stress increases cortisol, which worsens insulin resistance. Establish simple daily routines, protect your sleep, and make time to unwind.
4. Cut back on ultra-processed foods: limit foods that are high in refined sugars, flours, and oils, ESPECIALLY packaged snacks, sugary drinks, and fast food.
5. Make change social: if you can, bring family or friends into the process. Cook together, share walks, or hold each other accountable!
Listen to the ‘Your Brain On... Diabetes’ podcast for more insights from three of the world’s leading voices in this realm of science. |
