Next Level Neuro
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How the Brain Feeds and Why That Matters to Our Brain Health
When I was introduced to how the brain feeds post-workout nutrition and what happens to our brains thereat levels, post-workout nutrition made better sense to me than just “my muscles needed protein.” It became more important to my overall health than I ever imagined, and it will be for you too.
My mid-morning and mid-afternoon crashes after hours of writing and working with clients made complete sense after I went through the brain feeding patterns and learned how the brain consumed energy!
Being 'HANGRY' and having 'low blood sugar' takes on a whole new meaning!
Here are some of the questions that the article will answer for you:
* What are your brain's two primary fuel sources?
* What does the functionality of our breathing have to do with how our brain feeds?
* Why does this matter in terms of our clients and how we use applied neurology drills to help them?
* What is glucose more important than protein/fat for our brain?
* Why does the pattern that the brain fuels itself matter to our cognitive functionality?
* How does the brain fuel itself matter to your client's training and recovery?
The brain is an incredible organ, constantly demanding energy to maintain its myriad of functions. Matt Bush emphasizes the significance of fuel, specifically oxygen and glucose, for the brain’s survival and optimal functioning. Understanding how the brain receives and uses these fuels is crucial for maintaining brain health and enhancing cognitive performance.
Brain's Need for Oxygen and Glucose
The brain relies heavily on two primary fuels: oxygen and glucose. These are essential not only for survival but also for proper functioning. Oxygen is inhaled through the lungs, enters the bloodstream, and is transported to the brain, while glucose is obtained from food, digested, and absorbed into the bloodstream. Both oxygen and glucose are critical for activating and maintaining brain regions, supporting the concept of "use it or lose it."
Oxygen Supply to the Brain
Oxygen intake begins with breathing. Once in the lungs, oxygen is transferred to the bloodstream and transported to the brain. The blood flow to the brain starts at the back bottom part near the brainstem, supplying the initial fuel to this area. Proper oxygen supply ensures the brain can perform its functions efficiently.
If you want to learn more about how we specifically use CO2 training, click here.
Glucose Supply to the Brain
Glucose, the primary energy source for the brain, is obtained from carbohydrates in our diet. Unlike protein and fat, carbohydrates provide a quick and efficient source of glucose. Diets low in carbohydrates, such as paleo and keto, are less ideal for brain training because they lead to inefficient glucose production. The brain’s preference for glucose is evident in its energy production: glucose yields 33 ATP molecules, while gluconeogenesis (conversion of fats to glucose) produces only 3 ATP molecules (per cycle). So eating glucose is FAR more efficient from a brain-energy perspective!
Glycogen, stored in the liver and muscles, acts as a short-term energy reserve, accessible through adrenaline release but limited in capacity. Our system can only run on stored energy from the liver for about 20 minutes when we're going full-speed ahead. And when that is gone, we will certainly feel the crash.
Carbohydrates vs. Low-Carb Diets
Carbohydrates are the most efficient and rapid source of glucose for the brain. Low-carb diets like keto can lead to reduced efficiency in glucose production, hindering brain function. The brain’s strong preference for glucose underscores the importance of a balanced diet rich in carbohydrates for optimal brain performance.
What does that mean for everyday life?
1. If someone is currently engaging in brain training or rehab, then a Keto Diet is probably not their best option at the same time.
2. If you find yourself "stuck" in the energy crashes and low-energy states during the day - try adding more carbohydrates to your diet (possibly balancing their intake with protein and fat). The truth is that most people consume far fewer carbohydrates than their body needs, simply because we've been taught that "carbs are bad."
Brain Fueling Patterns: Where the Rubber Meets the Road!
The brain’s fueling pattern follows a specific sequence: from the bottom to the top and back to the front. This means the frontal lobe, responsible for higher cognitive functions and performance outputs, receives fuel last. Understanding this pattern is crucial for effective brain training and ensuring all brain areas receive adequate fuel.
PLEASE read that last sentence again! It is the most important understanding in this entire article (and maybe your entire week)!
When we are teaching our coaches throughout our 3 day workshops we are constantly feeding them because of the high workload in the brain and the brain losing its fuel source quickly.
Neuroanatomy Overview:
Base of the Brain:
1. Brainstem: Controls autonomic functions like breathing, heart rate, and digestion.
2. Cerebellum: Manages coordination, and accuracy of movement, and prevents unwanted movements/thoughts. Alcohol consumption significantly affects the cerebellum
Middle Brain:
3. Midbrain and Limbic System: Contains the amygdala and thalamus, controlling threat detection and sympathetic nervous system responses
Upper Brain:
4. Occipital Lobe: Manages visual processing
5. Temporal Lobe: Processes auditory and vestibular information, long-term memory, and smell
6. Parietal Lobe: Responsible for sensory mapping and spatial awareness
7. Insular Cortex: Processes interoception, social engagement, and nonverbal communication
Upper-Frontal Brain:
8. Frontal Lobe: Responsible for decision making, logical thinking, concentration, voluntary movement, and behavioral inhibition (not hitting someone in the face when you're upset)
Survival Brain and Fuel Depletion
The survival brain, comprising the brainstem, cerebellum, and midbrain/limbic system, receives fuel first. Overactivity in these areas can deplete resources needed by the frontal lobe, leading to cognitive impairments and poor decision-making, especially when hungry or tired.
This is the literal definition of "hangry" -- the frontal lobe begins to decrease in activity when there isn't enough fuel to go around. So we are more irritable, frustrated, and emotional... and less logical!
How Do We Fix This?? --> With Applied Neurology Brain Training!
Effective brain training requires engaging the entire brain, not just isolated parts, in the right order.
Incorporating physical movement and diverse sensory inputs ensures comprehensive brain activation. Recognizing and addressing training challenges, such as clients not responding to brain activation efforts, is essential.
You may need to have someone "add more fuel" to the system at times by asking them to have a snack or do some breathing drills.
Or you may need to activate a "bottom brain" or "back of brain" system before you can get really good results out of the frontal lobe (remember, it's responsible for making cognitive decisions AND creating high-quality voluntary movement).
Fuel shortages, low glucose or oxygen levels, and adaptation of training methods play a critical role in achieving optimal brain health and function.
Adequate nutrition and making sure your diet contains adequate amounts of carbohydrates are vital for brain health and function. Understanding the brain’s fueling patterns and neuroanatomy will help you design effective brain training programs and what you may need to have on hand for your clients during your sessions.
By ensuring all brain areas receive adequate fuel and stimulation, we can enhance cognitive performance, emotional processing, and overall brain health.
More articles to enhance your education:
Why CO2 Exhalation Training is Superior To O2 Inhalation Training
CO2 Breath Training: A Neuro Perspective
How Neuro Affects Emotional Regulation
Optimizing Recovery: The Role of Neuro
The Top 6 Posture Clues Linked to Your Brain
How Do I Know Which Area of the Brain to Train?
Integrating Neuro into Your Practice
