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When our body destroys insulin, we’re in Type 1 territory. When our body can’t make or use insulin properly, we enter Type 2. I’ve noticed that many older adults love sweets. And even though the brain uses sugar for energy, too much can push us toward Type 3 diabetes — linked to Alzheimer’s and Dementia.
In edition #116, we lay out type 3 diabetes, sugar and brain aging.
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‼️Challenge: 7-Day Liquid Sugar Swap 🥤
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LAST WEEK 📊
Earlier in life, I intermittently fasted during the week and then on Saturday nights—binge eat. My ankles and feet would often swell, sometimes I’d throw up, and the next morning I’d wake up with a full-on food hangover. I’m glad I’ve broken that habit loop and moved toward better choices.
THIS WEEK’S 🧐
🧠 Do you think sugar impacts how your brain ages?
👁️ OVE’S GUIDE TO
SUGAR & YOUR BRAIN
🧠 The Sweet Trap
Sugar doesn’t just hit your taste buds — it hits your memory.
New research following over 200,000 people found that higher sugar intake — especially from sodas, juices, and sweetened coffees — is linked to a higher risk of Alzheimer’s and dementia.
Although not a medical diagnosis, scientists sometimes call it “Type 3 Diabetes” — the brain’s version of metabolic burnout.
The brain runs on glucose — but too much burns the wiring. ⚡
Even without diabetes, constant sugar spikes can quietly age your neurons and disrupt how your brain repairs itself.
🧩 What Is Dementia, Really?
Dementia isn’t one disease — it’s a group of conditions that slowly steal memory, focus, and reasoning.
Think of it like this:
Alzheimer’s disease → the most common form; gradual memory loss.
Vascular dementia → caused by poor blood flow or tiny strokes.
Lewy body dementia → affects movement, attention, and mood (like Robin Williams’ case).
Frontotemporal dementia → impacts personality and decision-making; often appears younger.
Common early signs include forgetting conversations, getting lost on familiar routes, mood shifts, and trouble planning or managing finances.
It’s not just “getting older.” It’s a metabolic and inflammatory decline — often decades in the making.
💡 Why Care
🍬 Metabolic Health: Sugar spikes lead to inflammation and blood-vessel damage that affect both heart and brain.
🧬 Longevity: Midlife sugar control predicts late-life memory strength.
🔋 Energy & Immunity: Balanced blood sugar = balanced energy, mood, and focus.
Small daily habits now protect future decades of mental clarity.
🔍 What’s Really Happening
Type 1 diabetes is when your body stops making insulin.
Type 2 is when your body stops responding to it.
Type 3 — the proposed “brain diabetes” — is when your neurons stop listening, starving the brain even while blood sugar stays high.
Too much sugar can…
🔥 Make the brain resistant to insulin, starving neurons.
💥 Trigger inflammation and oxidative stress.
🧩 Slow down amyloid plaque cleanup, linked to Alzheimer’s.
💧 Damage tiny blood vessels that feed your brain.
⛰️ Challenge of the Week: Swap Your Liquid Sugar 🥤for 7 Days
🥤 10 Simple Sugar Swaps
🚫 Soda → 💧 Sparkling water with lemon or cucumber
☕ Syrup latte → ☕ Coffee + cinnamon or vanilla extract
🥣 Flavoured yogurt → 🍓 Plain Greek yogurt + berries + oats
🍨 Ice cream bowl → 🍌 Frozen banana + cocoa powder + protein scoop
🍯 Sugary granola → 🌾 Oats baked with honey and nuts (homemade)
🍞 White bread toast → 🍞 Sprouted grain or sourdough with nut butter
🥫 Sweet sauces → 🍅 Use tomato paste, vinegar, or mustard for flavour
🍸 Cocktail → 🍹 Soda water + lime + mint (mocktail style)
🍩 Morning pastry → 🥚 Egg wrap or oatmeal with fruit
🍫 Chocolate bar → 🍫 85% dark chocolate square + handful of almonds
Aim for under 25 grams of added sugar per day (≈6 teaspoons).
That’s about one soda, or two syrupy coffees. Swap those, and your brain gets younger by the week.
🧠 Edition #93: Protect Your Brain laid the groundwork for this — now we’re zooming in on sugar, one of the biggest hidden accelerators of that decline.
📖 Read #93: Protect Your Brain
🌿 MINDFUL WORKOUT
AWARENESS BEFORE A BITE
👁️ Mindfulness & Nutrition
Is this a habit, or an emotion? 💭
If it’s habit — breathe.
If it’s emotion — name it.
If it’s hunger — choose what truly nourishes you.
Gratitude creates control. Awareness rewires behaviour.
Proudly presented by Train With Overman 👁️
You’re why I spend hours researching and crafting these editions so you can read more OVE’s Guide and improve your brain health. Happy belated American 🇺🇸 Thanksgiving 🦃!
Until Next Edition,
Coach DC
OVE’S GUIDE 👁️
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.