Brain Insulin Resistance
In brief
Section titled “In brief”- Brain insulin resistance occurs when neurons become less sensitive to insulin
- It causes energy deficiency, inflammation, and slowed information processing in the brain
- Consequences are brain fog, memory problems, food cravings, and increased Alzheimer’s risk
- Ketones provide alternative energy to neurons, independent of insulin
- The condition is reversible with carbohydrate restriction, exercise, sleep, and stress reduction
What is brain insulin resistance?
Section titled “What is brain insulin resistance?”Brain cells use insulin for energy, repair, and signal transmission. When neurons become less sensitive to insulin, brain insulin resistance develops. This causes energy deficiency, more inflammation, and slowed information processing.
Why does it develop?
Section titled “Why does it develop?”- Chronically high insulin from carbohydrate-rich diet
- Fatty liver and metabolic dysregulation
- Sleep deprivation and disruption of circadian rhythm
- Chronic stress and elevated cortisol
- Low VO2max and little daily exercise
- Ultra-processed food
- Mitochondrial burden from energy excess
Consequences for the brain
Section titled “Consequences for the brain”- Brain fog, slow thinking and concentration loss
- Memory problems and less mental sharpness
- Less satiety and more food cravings
- Lower mood, less stress resilience
- Accelerated neurodegeneration
- Increased Alzheimer’s risk
Clinical signals
Section titled “Clinical signals”Recognizable signals in daily life:
- Mental fatigue throughout the day
- Sugar dips and snack cravings
- Evening binge eating
- Waking early, light sleep
- More mistakes, poorer memory
Ketones as brain fuel
Section titled “Ketones as brain fuel”With insulin resistance, neurons utilize glucose less efficiently. Ketones offer a solution:
| Benefit | Mechanism |
|---|---|
| Stable energy | Independent of insulin |
| Less inflammation | Reduce neuroinflammation |
| Better mitochondria | Improve mitochondrial function |
| Restore sensitivity | Support recovery of neuronal insulin sensitivity |
Lifestyle interventions
Section titled “Lifestyle interventions”Carbohydrate restriction or ketogenic approach
Section titled “Carbohydrate restriction or ketogenic approach”Reduces insulin spikes, lowers inflammation, and provides ketones to neurons. Improvement often within 2 to 6 weeks.
Eating windows and nighttime rest
Section titled “Eating windows and nighttime rest”An eating break of 12 to 16 hours supports autophagy, nighttime recovery, and stable insulin release.
Exercise and increasing VO2max
Section titled “Exercise and increasing VO2max”- Daily walking after meals
- Moderate intensity 4 to 5 times per week
- Regular interval stimuli
This increases brain sensitivity to insulin.
Sleep optimization
Section titled “Sleep optimization”- 7 to 8 hours of sleep
- Fixed times
- Dark room
- Few screens in the evening
Stress reduction
Section titled “Stress reduction”- Rest moments
- Breathing exercises
- Nature
- Fewer stimuli
- Fixed end to the day
Real food
Section titled “Real food”Protein-rich, unprocessed food with healthy fats. Avoid sugar, grains, fruit juice, and ultra-processed food.
Timeline and expectations
Section titled “Timeline and expectations”| Period | Expected improvement |
|---|---|
| 1-2 weeks | Fewer hunger dips, clearer thinking |
| 3-6 weeks | More stable energy, better memory |
| 3-6 months | Noticeable cognitive and metabolic improvement |
Key message
Section titled “Key message”Veelgestelde vragen
What is brain insulin resistance?
Brain insulin resistance occurs when neurons become less sensitive to insulin. This causes energy deficiency in the brain, more inflammation, and slowed information processing. It often develops years before abnormal glucose values become visible.
What are the symptoms of brain insulin resistance?
Typical symptoms are: brain fog, slow thinking, loss of concentration, memory problems, less satiety and more food cravings, lower mood, sugar dips, evening binge eating, and poor sleep.
Why do ketones help with brain insulin resistance?
With insulin resistance, neurons utilize glucose less efficiently. Ketones provide stable energy independent of insulin, reduce neuroinflammation, improve mitochondrial function, and support recovery of neuronal insulin sensitivity.
Is brain insulin resistance reversible?
Yes, brain insulin resistance is reversible. Through carbohydrate restriction, ketogenic metabolic therapy, exercise, sleep, and stress reduction, neurons can restore their energy metabolism and function. Improvement is often noticeable within 2-6 weeks.
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Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.