Today’s Tips tie in with the launch of my new book Sweet Spot for Brain Health.

In Sweet Spot for Brain Health I talk about fuel for stable brain energy.

Our brains get energy from blood sugar, derived from the breakdown of carbohydrates, or ketones, which are derived from the breakdown of fats.

The ability to switch efficiently between these two fuel sources is called metabolic flexibility.

And a key part of optimal brain health is the ability to be flexible, as in Metabolically flexible!

📍How does Metabolic Flexibility affect your brain health?

When we’re metabolically flexible, we can easily switch between these fuel sources, just like smoothly changing gears in a car.

This flexibility is crucial for stable energy levels and brain function.

In Sweet Spot for Brain Health, I share practical ways to enhance your metabolic flexibility.

One of these relates to a popular concept called intermittent fasting, or time-restricted eating.

This means that you limit eating to a certain number of hours in the day, i.e. a limited “eating window”.

I cover this in Chapter 9, and talk about how this can be a tool to improve your metabolic flexibility. Here are 3 tips from that chapter:

📍3 Tips to Enhance Your Metabolic Flexibility

🌟1️⃣ Align With Your Natural Rhythm

Your body has a natural clock that influences how it processes food.

To begin with, avoid late night eating.

Start with limiting your eating window to 12-hours (e.g., 7am to 7pm).

Depending on your body’s responses and your fasting goals, this can be increased gradually, e.g. to 10 hours.

Your body’s insulin sensitivity, i.e. the ability to manage blood sugar, tends to worsen later in the evenings. So, avoid excessive amounts of carbohydrates for dinner if possible.

🌟2️⃣ Wind-down with Sun Down

As the day winds down, so should your eating.

If you can, aim for an earlier dinner (ideally by 6-7pm)

If you can’t have an early dinner (a common problem with modern work schedules!), consider a lighter meal instead.

This will give your body time to rest and repair overnight, and the natural fasting period overnight boosts your brain’s cleaning processes.

🌟3️⃣ Stay Hydrated

Thirst (and boredom!) can easily be mistaken for hunger.

Keep hydrated with sips of water throughout the day.

Avoid artificially sweetened drinks when you are fasting to avoid confusing your metabolism.

📍Important Note

Check that time-restricted eating is not triggering disordered eating, and is not a licence to overeat during your eating window! Check with your doctor first if you have a pre-existing medical condition or on medications.

📍Question for you today

What’s your current eating window and is this optimal for you?

Wishing you steady brain energy and vibrant brain health,

Dr Sui Wong