The brain-glucose connection (and why it matters more than you think)

Published: Aug. 5, 2025

4 min read

Table of contents

The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.

Your brain makes up just 2% of your body weight, but it burns through about 25% of your energy—mostly from glucose. It’s a high-demand, no-reserves kind of organ. Unlike your muscles or liver, it can’t store energy for later. The brain relies on a steady supply of glucose from the bloodstream to keep your thinking clear, your focus sharp, and your mood stable.

That’s why even small shifts in glucose, up or down, can have a real impact on how you feel and function. And it goes deeper than day-to-day brain fog. Emerging research shows that unstable glucose patterns for people with type 2 diabetes may play a role in long-term brain health, including the risk for cognitive decline.

Let's dig into how your day-to-day glucose levels can shape your thinking now, and why staying steady might help your brain stay sharper over time.

Your brain runs on glucose

No other organ uses more glucose than your brain. And it doesn’t have time to wait around for fuel reserves to kick in. It needs a steady supply to keep neurons firing and messages flowing.

When that flow is smooth, you’re more likely to feel clear-headed and focused. But when glucose drops too low or spikes too high, mental performance can suffer. Think of it like your internet connection: when it’s stable, everything works. When it’s laggy or inconsistent, even simple tasks can feel harder than they should.

Glucose swings can cloud mental performance

You’ve probably felt the effects of low glucose: brain fog, sluggish thinking, irritability, maybe even confusion. A 2022 study found that people had slower reaction times and trouble focusing during low-glucose episodes.

On the other end of the spectrum, high glucose levels (especially when they happen often or linger) can cause inflammation and damage blood vessels in the brain. That can reduce blood flow and make it harder to process and retain information. A 2023 study found that older adults with more time spent above target glucose ranges scored lower on memory and focus tests.

Too little fuel, and the brain slows down. Too much, and the system gets overloaded. Either way, your mental edge takes a hit.

Glucose variability and long-term brain health

We used to focus mostly on average glucose over time. But newer research is showing that how much your glucose fluctuates throughout the day can matter just as much, if not more.

A 2024 study found that people with more ups and downs in their fasting glucose over time had a higher risk of developing dementia, even if their average levels looked normal. This suggests that long-term glucose swings may take a toll on the brain and make it harder to maintain cognitive function as we age.

The takeaway? Your brain works better with consistency. Frequent spikes and crashes don’t just affect your energy in the moment; they may shape your cognitive health for years to come.

What you can do to support your brain

The best time to start supporting brain health is now. And you don’t need a perfect routine to start seeing a difference. These steps can help improve both mental clarity and long-term function:

Foods to eat for brain health

What you eat makes a real difference for your brain, too. Diets like the Mediterranean, DASH, and MIND have all been shown to help keep your mind sharp:

The Mediterranean and DASH diets are built to support brain health through heart-healthy foods—think leafy greens, nuts, whole grains, and fish.
The MIND diet is a blend of both, focusing on foods that may help slow down cognitive decline, like berries and leafy greens.

In fact, recent research, including a study published in the Journal of Alzheimer’s Disease, has found that people who stick closely to the MIND diet tend to do better cognitive performance and may have a lower risk of Alzheimer’s.

Track your glucose patterns

With a biosensor like Stelo, you can start to connect the dots between your energy, your mental clarity, and your glucose trends. That midmorning slump? A post-dinner spike? Noticing those patterns helps you respond with smarter choices.

Move your body regularly

Even a short walk can help your muscles use glucose more efficiently, and that benefits your brain too. The key is consistency, not perfection.

Prioritize sleep and manage stress

Lack of sleep and chronic stress can both throw your glucose off and dull your mental performance. Build in recovery time and rest when you can.

Man walking while wearing the Stelo sensor

It’s all connected

Your brain doesn’t just prefer stable glucose; it relies on it. With 24/7 insights from Stelo, you can better understand how your habits shape both your glucose and your mental clarity. Whether you’re navigating brain fog in the moment or thinking ahead to long-term cognitive health, more stable glucose is a smart foundation to build on.

Because supporting your brain and your body isn’t an either-or decision. It’s a strategy for feeling better, both now and in the future.