I am almost certain you have heard of insulin resistance and insulin sensitivity in the context of glucose metabolism and diabetes. There is a growing argument that insulin sensitivity is one of the main cornerstones of improved health and longevity but it is often discussed in the whole body context. While this is absolutely important, I would like to highlight the importance of insulin sensitivity in the brain.

Before we dive into this topic, let’s set the foundation first. Brain insulin sensitivity refers to the brain's responsiveness to insulin, the hormone produced by the pancreas that regulates glucose uptake and metabolism. Insulin receptors are present throughout the brain and insulin signaling plays an important role in neuronal activity, synaptic plasticity and cognitive function.

Research has shown that brain insulin sensitivity is essential for the following:

• Cognitive function. Insulin signaling in the brain is involved in regulating attention, memory and learning. When brain insulin sensitivity is impaired, it has been linked to cognitive decline and an increased risk of dementia.

• Mood regulation. Altered insulin signaling in the brain may contribute to the development of mood disorders, such as depression and anxiety.

• Neuroprotection. Insulin signaling in the brain has neuroprotective effects, shielding neurons against oxidative stress inflammation, and apoptosis (cell death).

It should seem fairly obvious why this is so important but in case it isn’t, impaired brain insulin sensitivity has been linked to Type 2 diabetes, Alzheimer’s disease, depression and anxiety.

Of course, the next obvious question should be “how do I improve my brain insulin sensitivity?”. Glad you asked.

Fortunately, there are a handful of “easy” methods for doing this.

#1 - Exercise. That seems obvious, doesn't it? I would recommend a balance of cardiovascular and strength-based exercises, at least 4-5 times per week.

#2 - Nutrition. Do I even have to mention this? Okay, okay. If you are new to eNRG Performance, maybe you don’t know about Metabolic Efficiency Training. The concept I developed over 20 years ago that is literally all about optimizing blood sugar. Yeah, that one (which you can read more about HERE).

#3 - Sleep. Super important not only for overall health but brain functioning and insulin sensitivity. While everyone is different, I recommend getting 7-9 hours of sleep per night whenever possible.

#4 - Stress management. Interestingly, chronic stress can impair brain insulin sensitivity so be sure to find ways to de-stress such as yoga, meditation, breathing exercises or spending time in nature.

Yes, we know improving whole body insulin sensitivity is of utmost importance but so is focusing on optimizing your brain insulin sensitivity also. There is much more research to be done to understand the mechanisms underlying brain insulin sensitivity but for now, focus on exercise, nutrition (specifically following Metabolic Efficiency Training), seep and stress management.

Want more help? This is what we do at eNRG Performance! Reach out to our team of phenomenal Sport Dietitians to customize a nutrition plan to optimize your health, longevity and fitness!

PS - I ONLY have 2 spots open for my Virtual FatBurn Blueprint Program for September. REGISTER NOW to secure your spot.