Top 9 Steps for Balancing Your Blood Sugar, Improving Your Mood and Brain Health

I was interviewed on Hay House Radio by my good friend Heather Dane. We talked about blood sugar and brain health. (Plus a whole lot more!)

Episode recap:

How you see the world, how your mind works, your moods, your cravings…all of these things depend on your blood sugar. So what are the implications for gut health and mental health? Neurofeedback expert and Nutritional Consultant, Nora Gedgaudas, reveals how to balance your body and brain with key nutrition and lifestyle shifts.

You can listen to the episode if you’re a Hay House Wisdom Community member.

Check out this link for how to access the episode and watch the FREE Facebook after show!

Top 9 Steps for Balancing Your Blood Sugar, Improving Your Mood and Brain Health

#1 –  Eat Good Fat

The food industry bamboozled us when they influenced researchers to produce studies blaming fat for cholesterol problems and weight gain. Dr. Paul Dudley Whit (personal physician to President Eisenhower), author of the first medical textbook on coronary heart disease, watched coronary thrombosis go from obscurity in 1911 to one of the leading causes of death by the 1950’s. In his observation, it wasn’t the consumption of animal protein or healthy fats creating the problem. He felt that the only thing that had changed in this time was the increase in dietary sugar and “bad” fats (refined vegetable oils).

As new research comes in, we are now realizing that our brains – one of the most important organs for quality of life – run on fat. More importantly, your body and brain are inseparable, so your body also runs on fat!

Some of the best fats are from organic, grass or pasture fed animals, like duck fat, chicken schmaltz, lard, beef tallow, buffalo tallow, or grass-fed, organic cultured ghee. Extra virgin olive oil and coconut oil are wonderful as well and are unrefined. For other plant fats, look for “unrefined” on the label.

#2 – Avoid Bad Fats

This includes refined fats, like trans-fats and refined oils, like vegetable oil, corn oil, and canola oil or any oil that is labeled “refined.”. It also includes fats from factory farmed conventional animals and GMO (genetically modified organism) plants. These are the damaging fats that harm the liver, body and brain.

#3 – Avoid Sugar

Sugar and carbs are instigators of insulin production and glycation, thereby reducing longevity. Nora feels that sugar consumption in any quantity causes damage and dysregulation in the body. This includes white, refined sugar, high fructose corn syrup, artificial sweeteners, agave (which is worse than high fructose corn syrup!), and even less refined sweeteners like honey, maple syrup, and fruit. According to Nora, the fructose in fruit is 20 – 30 times more glycating (damaging to your body) than glucose by itself. If you want some occasional fruit, some berries can be a good option.

#4 – Avoid Carbs (Including Grains, Legumes and Starchy Vegetables)

There is no established dietary need for utilizable carbohydrates (any carb that isn’t fiber). We can use proteins and fats to produce all of the nutrients the body needs that could come from utilizable carbohydrates. While some experts feel that we need carbohydrates to produce serotonin (the feel good/happiness hormone) and melatonin (the sleep hormone), Nora suggests that it’s not required for serotonin. If you are relying on carbohydrates to jack up serotonin (which it can, temporarily), the carbohydrates are giving your brain nothing for the manufacture of it’s healthy structure. Grain-and legume-heavy diets ultimately don’t support serotonin production because they tend to be tryptophan-poor diets.

#5 – Go Organic

Organically grown foods allow us to avoid toxic glyphosate, an herbicide that is potentially carcinogenic and strips the body of it’s important minerals.

#6 – Heal Leaky Gut

When your gut is leaky, an inflammatory response is created in the body, which recruits the immune system. This can become a vicious cycle leading to immune problems, fatigue, and problems with anxiety, depression, brain fog, and memory challenges. Bone broth is incredible for helping your gut heal.

#7 – Consume Organic Grass/Pasture Fed Animal Protein

Avoid factory farmed, conventional animals, which are inhumanely raised, injected with antibiotics and hormones, and don’t even eat their native diets (their diet is often GMO foods that aren’t meant for their digestive system). When studies show that animal protein causes health issues, they are usually talking about factory farmed conventional animals. Instead, choose humanely raised animals who are out on grass or pasture, eating their native diet and not being injected with antibiotics or hormones.

Instead of expensive and popular muscle meats (e.g., ribeye, breast) – which are actually less nutritious, choose the cheaper cuts, like shank, legs and thighs. These meats have more nutrients and allow you to eat more nose to tail, reducing waste.

One of the most nutritious parts of the animal are the organ meats, like the liver, heart and kidney. Organ meats have vitamin C and all of the B vitamins and minerals that your body needs. 

#8 – Reconsider Statins

Cholesterol is not “bad.” When cholesterol shows up in the body, it’s there to help put out the fire of inflammation. It also supports the body’s mineral balance and is essential for your brain health and moods. A great metaphor is that cholesterol is like firemen coming to put out the fire of inflammation in your body. It’s not that we want to get rid of the firemen. We want to find out what’s causing inflammation and work at that level (the root cause). Statins have been found to be damaging to brain health, while offering little value to helping the body heal.

#9 – Crush Cravings by Turning Your Body Into A Primal Fat Burner!

The more your body gets used to using fat as a source of fuel, the less you’ll find yourself needing to snack. You may find that you have less cravings and that you can sleep easily through the night, without waking up due to low blood sugar. The key is consistency. The more you can stick to healthy fats as a primary source of calories, the more you teach your body to use efficient logs to fuel the fire, rather than quick-burning and inefficient kindling.

So What’s On Your Plate?

A great meal might include a good portion of green, leafy vegetables, a small portion of animal protein and some healthy fats, like organic extra virgin olive oil, coconut oil, or better yet, my favorite, duck fat!

Click here to learn more about my Primal Restoration™ program!

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  1. Shaune Gillespie says

    I have been following these principles for 3 years now and feel the best I ever have. Just had a long discussion with my GP on why I will not take statins! He wasn’t happy but its my body!

  2. Jan Faulkner’s says

    Thank you once again Nora. I have read and re read your primal fat burner book. I have now found out through some blood tests that I have stageb2 CKD. Any suggestions. I live in England (Yorkshire) in the country I am really well after following all of your advice from the book and also Dr. Perlmutter who introduced me to you.
    Thanks again Nora

  3. Nora says

    Dear Jan,

    I sincerely appreciate your kind comments and I’m glad (and not surprised) you have found my book extremely helpful.

    For you, so much depends on what the underlying cause of the CKD is. Do you have a history of having been diabetic or pre diabetic? Were you ever diagnosed with a renal polycystic condition? Have you done Cyrex testing (specifically, the array 5 test) to rule out the possibility of autoimmune involvement (and yes—this is available in the UK)? It’s very important to understand how the condition developed to best know how to more effectively address it.

    That said…

    A fat-based ketogenic approach (a.k.a., ‘Primalgenic™’ ) such as the one I advocate has definitely shown evidence in the literature of benefiting renal health and should be enormously supportive of anyone having kidney disease. From a foundational standpoint this definitely offers the most effective starting place. Mind you, in the early stages of adopting this way of eating there tends to be fluid and electrolyte loss (including potassium and magnesium) that must be compensated for until your body fully effectively adapts to full-time fat burning. You must be especially mindful of this. Maintaining good potassium and magnesium levels, along with strict protein moderation and added hydration, are extremely important for you and should be foremost on your mind while adopting this way of eating. In fact, you might want to find a healthcare provider willing to give you a series of Myers cocktails (an IV solution containing electrolytes, water-soluble nutrients and added magnesium, along with potentially other useful things like glutathione), which could be helpful in terms of rapidly improving electrolyte balance and intracellular magnesium levels. Maintaining a strict adherence to a diet of uncompromising quality and avoidance of compromising dietary and environmental exposures, along with a daily eye to detoxification is also extremely important. It might also pay for you to get 23-and-Me genetic testing to determine whether you have any MTHFR polymorphisms, which could additionally color your capacity to detoxify. It would be good to know (and work to compensate for, as needed). You might also want to look up a product known as ‘FlorEssence’, which is an herbal concentrate (made by Flora, Inc) designed as an extremely powerful, but gentle detoxifier. It’s unique properties allow for more effective detoxification through the best available avenues of elimination. I have personally known two cases of those with renal failure who felt completely turned around (and literally whose lives were saved) using this “tea”. I cannot prescribe it for you, but I can tell you that if it were me I would be drinking it daily. Beyond that, nuancing the approach to match your specific needs is where you need to go from there in order to optimize the benefits. I hope this all makes sense and helps.



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