Fueling the Switch: Cultivating Brain Metabolic Flexibility
Let’s talk about Ketones!
And no, this is not a push for a rigid Ketosis diet. I will not be advocating for you to obsess over being in ketosis or the bad breath that follows (yes, that’s a real thing). But I do want to chat about BRAIN metabolic flexibility!
All that really means is your brain's natural ability to switch between using glucose and ketones for energy, just the same as the rest of your body.
It is no secret that our brains LOVE glucose. Glucose is its absolute favorite fuel, but it works just as well on ketones. Ketones are simply the clean-burning fuel molecules released when we burn fat.
When we fang out on carbs and give in to every sugary craving, the brain becomes lazy and entitled… and a little bit foggy, because that stuff burns out so quickly! Glucose comes and goes rapidly, creating chronic inconsistency with energy in your body AND YOUR BRAIN.
Are you experiencing a foggy wilderness of thoughts mid-afternoon, or just sporadic bursts of mental clarity usually right after eating? Yep. That is a lazy brain wanting more quick glucose!
The Reality of the "Keto" Grind
The problem is that fixing this always sounds so incredibly difficult, right? Keto diets sound great in theory, but ultimately, staying in strict ketosis is just not realistic. And I am nothing if not realistic.
The idea behind the classic Keto diet is that you eat protein and fats almost (but not quite) to the exclusion of carbs, including a lot of everyday veg. This results in your body switching entirely to ketones for fuel, which are the product of metabolising fats. This includes the fat you burn from your own body. The exact same shift happens after fasting for 16 to 24 hours.
But stressed perimenopausal mums do not need that kind of extreme dietary restriction or starvation stress.
Why We Need Metabolic Flexibility Instead
I prefer the idea of metabolic flexibility. Carbs totally have their place! But as women move through perimenopause, one of our biological superpowers is lost: insulin sensitivity. Without that natural sensitivity, our ability to utilize glucose to the max plummets. Enter: the brain fog.
Because of this hormonal shift, it makes perfect sense to actively cultivate metabolic flexibility.
Brain-imaging data shows that when the brain's glucose processing begins to sputter, switching the system to burn ketones provides up to 27% more stable energy to your neural networks, effectively bypassing insulin resistance and stabilizing your thinking (Mujica-Parodi et al., 2020).
Making a few basic changes so your brain gets used to using glucose and ketones alternately can completely smooth this transition over. Not only will your overall body energy remain stable, but so will your brain function. Those nasty afternoon slumps will start to even out as the brain gets a consistent, unbroken stream of fuel.
7 Steps to Wake Up a Lazy Brain
You don't need a miserable diet to build this flexibility. You just need to build the right daily scaffolding:
Take a break after dinner: Stop eating by 8:00 PM to give your digestive system and your liver a clean break overnight.
Eat balanced meals: I know it sounds boring and you are sick of hearing it, but having meals that contain a good amount of quality protein and fats is what actually supports metabolic flexibility.
Reduce the refined carbs: Cut down on the processed stuff, but make sure you still have plenty of colorful veg to easily and painlessly reduce the overall carb load without starving your microbiome.
Get a good night’s sleep: We actually burn fat very effectively while we sleep. Who would have thunk it?
Create space between meals: Allow your insulin levels to drop completely. Ideally, aim for 5 to 6 hours from the end of one meal to the beginning of the next (no constant grazing!).
Move regularly: Walk after meals to naturally blunt the post-meal blood sugar spike, and build lean muscle for more effective glucose storage and fat burning.
Manage your stress: Look at this as a work in progress, NOT perfection. Stress will have your blood sugar levels and cravings completely messed up in the blink of an eye if you don’t put in the structures to support it.
Moving Beyond the Crap
If you don’t know where to start, don't worry. I know I didn’t! Sometimes we just need some professional help and clear guidance. Sometimes we need to move far beyond generic online advice or completely overhaul the survival habits we’ve collected over the years.
I needed all of those things as well! That is exactly why I added Metabolic Balance to my naturopathic tool box. It was honestly the BEST decision I ever made for my own health and my clinic.
If you want to know more about how we can map out your exact nutritional match and wake your brain networks back up, book a 15-Minute First Step Chat with me today. Let's nut it out. Go on, you good thing!
Further Reading & Peer-Reviewed Resources
Simply Healing is a naturopathic and homeopathic clinic led by Sarah Dobbs, nestled in the rainforest of Kuranda. Just 30 minutes from Cairns. We specialize in Metabolic Balance and holistic health, supporting clients in person across Far North Queensland or online Australia-wide.