[TT] threads 

I recently shared that I’m working on my next book about the BRA(i)NS Method.

“What’s that?”, you may be thinking…

BRA(i)NS® stands for building brain resilience and balancing the autonomic nervous system – a framework I developed after helping thousands of people through my clinical work.

It’s about giving you greater capacity to navigate challenges and bounce back.

The BRA(i)NS® principles include nutrition, blood sugar and metabolic health, gut health, sleep, physical activity, mindfulness, breathwork, mindset, and habits.

Think of these like threads weaving together. Each principle is a thread, and together they intertwine and work synergistically with each other – stronger together than alone.

As subscribers to my Thursday Tips newsletter, you may have noticed I cover these principles in some form or other each week!

I’ve been working on the chapter about blood sugar and metabolic health, so let me share 3 practical tips to stabilise blood sugar for your brain health.

📍3 Ways to Stabilise Blood Sugar for Brain Health

🌟1️⃣ Leafy Greens First, Starches Second

Eat your vegetables before your starches at each meal.

This simple swap slows digestion and reduces blood sugar spikes. Plus, the magnesium in dark leafy greens (spinach, kale, chard) improves your insulin response.

Try this: Start lunch with a side salad before your sandwich, or have some sautéed greens before your rice or pasta.

🌟2️⃣ Add a Serving of Beans

Include beans, lentils, or chickpeas in your meals throughout the week.

Their combination of fibre and protein reduces the glycaemic load of your meal – meaning a gentler rise in blood sugar rather than a sharp spike.

Try this: Add chickpeas to your salad, include lentils in your soup, or have hummus with vegetable sticks as a snack.

🌟3️⃣ Make Resistant Starches

Cool your cooked starches (in the fridge/freezer), then reheat them if you like.

When rice, potatoes, or pasta cool after cooking, their structure changes to create “resistant starch” – a type that resists digestion. This reduces blood sugar spikes and feeds beneficial gut bacteria (a gut health bonus!).

Try this: Cook extra rice or potatoes, refrigerate overnight, then reheat for your next meal. Pasta salads work brilliantly for this too.

📍Why Stable Blood Sugar Matters for Your Brain

Your brain uses 20% of your body’s energy despite being only 2% of your body weight.

When blood sugar swings wildly, your brain struggles. You get energy crashes, increased inflammation that damages brain cells, and reduced blood flow that affects memory and thinking.

Stable blood sugar means steady energy, less inflammation, and better circulation – your brain’s recipe for optimal function.

📍Try This Week

Choose one of these three blood sugar strategies and implement it for the next 7 days. Notice how your energy and focus respond.

📍Question for you today

Which of these three blood sugar strategies feels most doable for you to start with this week?

Wishing you steady energy and clear thinking,

Dr Sui Wong

PS – More practical strategies for blood sugar balance in my book, Sweet Spot for Brain Health – including meal timing, movement tips, and stress management approaches that all work together (like threads!) to support metabolic health for your brain 😊

Reference:

Zhang et al (2023), Wong (2025)

https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1192602/full

Wong (2024)
books2read.com/u/br2l8z

FAQ

Q: Why does blood sugar affect brain function?
A: Fluctuating blood sugar can lead to fatigue, brain fog, and inflammation. Stable levels support memory, mood, and focus.

Q: What are resistant starches and why are they good for the brain?
A: Resistant starches feed beneficial gut bacteria and reduce glucose spikes—helping sustain mental energy.

Q: How quickly can I notice changes after balancing blood sugar?
A: Many people feel steadier energy and clearer thinking within 1–2 weeks of consistent habits.

Summary

Blood sugar balance is vital for brain performance. By prioritising leafy greens, adding beans, and including resistant starches, you can stabilise glucose levels fueling mental clarity, focus, and resilience. The BRA(i)NS® framework unites nutrition, movement, and mindfulness to build stronger neural and metabolic health.

Books: available where all good books are sold, in print, eBook and audiobook formats. LEARN MORE: Mindfulness for Brain Health , Break Free From Migraines Naturally, Sleep Better to Thrive, Quit Ultra-Processed Foods Now, Sweet Spot for Brain Health. NEW BOOK! Magnesium: Restore & Revitalize Your Brain & Body

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