How We Balanced Blood Sugar & Protected Brain Health

In Part 1 of this series, we shared how we discovered that Alzheimer’s isn’t just a memory problem—it’s also a metabolic problem for our mom.
We learned that the more stable our mom’s blood sugar, the sharper she thinks and the more herself she is. When her blood sugar spiked or crashed, she struggled with word-finding, memory lapses, and confusion.

Realizing the profound impact of blood sugar on brain health, we made strategic adjustments to our mom’s diet and lifestyle.
Here’s exactly what we did to stabilize her blood sugar and slow her Alzheimer’s progression even further.

Step 1: Balance Blood Sugar for Brain Fuel

An insulin-resistant body processes glucose differently because the cells don’t respond to insulin as they should. Insulin’s job is to help move glucose out of the bloodstream and into the cells for energy. But when the cells stop listening to insulin’s signal, sugar builds up in the bloodstream. To compensate, the pancreas works overtime, pumping out more insulin.

Over time, this constant demand worsens the problem, leading to even greater insulin resistance, and the body becomes less and less responsive to insulin.

Our blood sugar rises as we eat, but how high it goes depends on what we eat and when. A glucose spike is a sharp rise in blood sugar that can affect energy, focus, and long-term health.

  • A carb-heavy breakfast (like toast or cereal) causes a big morning spike, often followed by a crash that leaves you tired or craving more sugar.
  • Eating carbs first at any meal floods the bloodstream with sugar, causing a more dramatic spike than necessary.





3 Simple Changes That Made a Huge Impact

After making these changes, we immediately noticed a difference—our mom felt more alert, had steadier energy, and stayed more engaged throughout the day.

  • Start the day with a savory breakfast. Protein-rich meals (like eggs or Greek yogurt) help keep blood sugar steady.
  • Eat foods in the correct order—begin with fiber, then protein and fats, and save carbs for last. This simple shift can reduce glucose spikes by up to 75%.
  • Move after meals. A 10-minute walk or 30 squats helps your muscles absorb glucose, keeping it out of the bloodstream.




Step 2: Cut Sugar Without Losing Sweetness

When we first suspected blood sugar issues, we cut back on our mom’s refined sugar intake—but once she started using a Continuous Glucose Monitor (CGM), we realized it wasn’t enough.

Hidden sugars were the biggest surprise.
We weren’t counting:

  • Condiments like ketchup, sauces, and salad dressings are all packed with added sugar.
  • Flavored yogurts and granola bars that look healthy but are loaded with added sugar.
  • Juices and smoothies—even 100% fruit juice caused big spikes because the fiber had been removed.

The CGM helped us spot the sneaky sugars we’d been missing. Since our mom loves sweets, we had to find ways to keep her happy without the blood sugar spikes.





How We Satisfy Her Sweet Tooth Without Blood Sugar Spikes:

  • Apples with almond butter – Fiber + protein slows sugar absorption.
  • Greek yogurt with fresh berries – Naturally sweet, no added sugar.
  • Nuts & dried fruit (unsweetened) – A filling, blood sugar-friendly snack..

By swapping out these foods, we stabilized her blood sugar levels while allowing her to enjoy the foods she loves.

Step 3: Increase Fiber & Protein

We learned that insulin resistance is often a sign of a fiber deficiency.

Why Fiber Matters for Brain Health?

  • Fiber slows glucose absorption, preventing spikes and crashes.
  • Higher fiber intake is associated with lower insulin resistance, leading to improved glucose control.
  • A high-fiber diet can help reduce inflammation, a key factor in the progression of Alzheimer’s disease.

What We Changed?

  • Increased fiber intake to 30g daily— helped lower her triglycerides by 105 points!
  • Added 100g of protein daily – Protein keeps blood sugar steady and helps prevent cravings for quick-energy carbs.

Best Fiber & Protein Sources We Used

  • Fiber: We focus on foods like lentils, chia seeds, flaxseeds, apples, pears, avocados, broccoli, and leafy greens like kale, and supplement with a little Metamucil to reach 30 grams daily.
  • Protein: We rely on everyday staples like chicken, fish, Greek yogurt, cottage cheese, and nuts to help reach 100 grams per day.

These small changes transformed her energy levels and mental clarity.

Step 4: Use Movement as Medicine

We had no idea how powerful movement was for lowering blood sugar—until we saw the impact firsthand on her CGM.

Why Does It Work?
– Muscles naturally use glucose during exercise, helping to lower blood sugar.
– Even light movement after meals can reduce post-meal glucose spikes by up to half.

What We Did
– After meals, she walked on the treadmill for 10 minutes or did 30 squats.
– Since she doesn’t enjoy traditional weight training, we introduced a 10-lb weight vest to help her build muscle.
– Even on foggy days, a short walk helped wake up her brain and boost her clarity.
– Small, consistent movement made a big difference—not just in her blood sugar but also in her overall energy and focus.

The More Stable Her Blood Sugar, the More of Herself She Is

The biggest surprise in this journey?

Balancing her blood sugar protected our mom’s long-term brain health and improved her current thinking.

  • On days when her blood sugar was stable, she was more engaged, conversational, and more like her usual self.
  • On days when her blood sugar spiked or crashed, her confusion increased, and her energy dropped.


Seeing the direct link between her blood sugar and clarity was the moment we knew we were on the right track.

The One Thing We Wish We Knew Sooner

If we had known our mom’s brain was starving due to a lack of glucose, we would have focused on insulin resistance, diet, and movement first, instead of just memory aids.

By addressing her insulin resistance, keeping her organized for independence, and prioritizing cardio exercise, we’ve slowed her Alzheimer’s progression by three years. It makes us wonder how much more we could have done if we had recognized the signs even earlier.

What You Can Do Today

If you or a loved one has Alzheimer’s—or if you want to protect your brain health—start here:

  • Try a CGM for one week – See how your body processes sugar in real time.
  • Swap simple carbs for complex carbs – Making small, sustainable changes can make a big difference.
  • Change the order in which you eat your meal —begin with fiber, then protein and fats, and save carbs for last.
  • Move after meals – Even a short walk can help regulate blood sugar.


Your brain’s future is in your hands.

Small changes today could protect your memory for years to come.

Signos

Signos

Kevin and our mom started using Signos in 2024, around the same time Continuous Glucose Monitors (CGMs) became available over-the-counter in the U.S. We chose Signos because it provides real-time data and personalized insights—it helped us see exactly how food and movement affected their blood sugar levels.

We went with the 3-month plan since the price difference wasn’t huge, and we wanted time to learn. However, now that we’ve gone through it, the one-month plan is a great starting point if you want to test the waters.

If you’re considering a 3- or 6-month plan, we have a $100 discount code available for use.

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