Here's How Food Sequencing Can Help Your Blood Sugar!
- Kim Henderson
There’s an exciting new diet trend making a splash on social media. Surprisingly, it has promising data behind it!
This new sensation is called food sequencing.
What Is Food Sequencing?
Until now, much attention and research surrounding diet has been focused on what we eat, how much we eat, or when we eat. This new distinct approach to eating, also known as nutritional or nutrient sequencing, is all about the order in which we consume our food.
Food sequencing holds that simply following a specific eating order of your macronutrients (fiber, protein, healthy fats, and carbohydrates) can confer some important health benefits.
Indeed, research suggests that nutritional sequencing may result in more moderate blood sugar spikes after a meal, as well as an increase in the release of the satiety hormone called glucagon-like peptide 1 (GLP-1).
If you want to support healthy blood sugar levels – while increasing satiety and general health – food sequencing may be worth a try.
Here’s a closer look.
Food Sequencing to Support Healthy Blood Sugar Levels
The practice of eating macronutrients in a certain order for health reasons isn’t new. However, research on the effects of food sequencing as a means of quelling blood sugar spikes is relatively recent. And while most of the studies conducted have been small, their results are impressive.
A 2014 Japanese review study found that in individuals with established blood sugar problems, simply eating vegetables before carbohydrates (compared to carbohydrates before vegetables) resulted in significantly less increases in blood sugar levels post-meal and better overall blood sugar level maintenance long-term (a period of 2½ years).
A more recent 2023 review of 11 studies suggests that the most effective sequencing for supporting healthy blood sugar levels post-meal (as well as increased release of GLP-1) is the following macronutrient order:
Third:Carbohydrates (such as rice, potatoes, pasta, bread, and fruit)
A 2019 study enlisted 15 people who were in the beginning stages of consequential blood sugar issues. They were given three separate meals with macronutrients in three different sequences. When the participants sequenced their meals with salad (vegetable) first, and then after 10 minutes, grilled chicken (protein) and ciabatta (carbohydrate), they had the most favorable outcomes in terms of blood sugar levels and insulin release compared to the others. Blood sugar levels were a full 40% less than when the ciabatta (carbohydrate) was consumed first!
Scientists theorize that eating fiber, fat, and protein ahead of carbohydrates may be what delays stomach emptying, which may slow down the absorption of sugars from the carbohydrates in the bloodstream.
These findings show that food order can impact blood sugar in significant ways. Food ordering provides a new way to address blood sugar maintenance that may be easier for people to do than restrictive diets.
There are many benefits that come from keeping steady blood sugar levels such as better brain function, reduced cravings, less fatigue, steady mood, and less risk of developing degenerative health issues related to blood sugar and circulation, to name a few.
Food Sequencing and Satiety
As noted already, nutrient sequencing is associated with increased levels of the satiety hormone GLP-1. GLP-1 basically slows digestion and tells your brain you’re not hungry. That’s why popular drugs for managing weight and blood sugar (i.e., Ozempic) are designed to mimic GLP-1. Although the increase of GLP-1 associated with food sequencing is moderate, it may potentially aid in managing weight.
Veggies Before Carbs
Here’s the take-home, shorthand message of nutritional sequencing: Eat veggies before carbs.
It’s important to emphasize that more research is still needed to better understand and quantify the suggested benefits of nutrient sequencing. The data isn’t yet conclusive enough to merit altering your diet, especially if what you’re doing is working.
On the other hand, if you feel inclined, experts say try it out. It’s certainly not a bad practice to consume your nutrient- and fiber-rich vegetables, healthy fats, and lean proteins before carbs.
Of course, consult your primary care doctor first. If you have had trouble with disordered eating, food sequencing isn’t recommended.
At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
Meet Our Expert
Nicole Avena, PhD
Dr. Nicole Avena completed her PhD in Neuroscience and Psychology from Princeton University, followed by a postdoctoral training fellowship at The Rockefeller University in New York City. She is a research neuroscientist and expert in the fields of nutrition, diet and addiction, with a special focus on nutrition during early life and pregnancy, and women’s health. In addition to over 100 peer-reviewed scholarly publications, Dr. Avena has written several books, including What to Eat When You’re Pregnant, What to Feed Your Baby and Toddler and What to Eat When You Want to Get Pregnant.
Meet the Author
Kim Henderson
Kim Henderson has been writing about health, beauty, wellness and the environment for more than 15 years. She’s the author of the award-winning book 50 Simple Steps to Save the World’s Rainforests and the former editor of Healthy Living magazine. She earned her Bachelor of Arts in English from UCLA.
When you hear the word electrolytes, you probably think of salty sports drinks and sweaty workouts.
Or you think of popular electrolyte “sports” formulas with famous brand names and roughly 35 grams of sugar per bottle.
No, thank you.
True hydration — the kind your brain and body really need — involves more than just replacing lost sodium. It demands a smarter approach to hydration overall, one that fuels energy, focus, muscle recovery, and overall performance.
That’s where Smart Electrolytes comes in.
BrainMD's Smart Electrolytes
Unlike conventional electrolyte products that overload your system with salt, sugar or both, Smart Electrolytes delivers a balanced blend of essential electrolytes — potassium and magnesium — paired with brain- and body-supportive nutrients like B vitamins and Vitamin C.*
It’s hydration, upgraded: designed not just to quench thirst, but to optimize the way you feel and function.*
Let’s dive into what we really mean by the concept of “smarter hydration” — and why it’s about so much more than salt and water.
Hydration Is About Way More Than Water
Water is fundamental to life — but it can’t do the job alone.
Your brain, made up of nearly 75% water, relies on electrolytes to function properly. Electrolytes like potassium and magnesium regulate fluid balance, support nerve transmission, and enable muscle contractions. Without them, simply drinking water won’t fully rehydrate you — let alone fuel your body’s (or your brain’s) performance.
And it’s not just about quenching thirst.
The legendary sports nutritionist pioneer of the 80’s and 90’s, Dr. Michael Colgan, warned decades ago that even a small drop in body water is enough to sabotage physical performance—and that is well before thirst even kicks in.
He was right. Research now shows that even mild dehydration—we’re talking as low as a 2% loss in body water—can tank your performance, cutting into your endurance, strength, and even mental focus—without any warning. (1,2).
Dehydration can lead to brain fog, fatigue, poor mood, and even headaches. Prolonged dehydration has even been linked to cognitive impairment and reduced physical performance (3). Staying properly hydrated, with the right balance of fluids and electrolytes, is key to keeping both mind and body operating at peak levels.
What Traditional Electrolyte Formulas Miss
Most traditional electrolyte drinks focus narrowly on replenishing sodium, potassium, calcium, magnesium, and chloride. But here’s the thing: While these minerals are indeed important, many formulas wind up overloading the system with salt, which can cause bloating and water retention. Or — sometimes “and” — they add large amounts of sugar, leading to energy crashes later.
If you doubt me, read the labels.
Even more critically, a lot of electrolyte product designers overlook the bigger picture, which is hydration.
Allow me to offer a mantra which we would all do well to keep in mind: Hydration is about more than water.
See, proper hydration isn’t just about replacing sweat loss — it’s about supporting cellular function, energy metabolism, and mental performance.
And that’s where Smart Electrolytes stands apart.
What Makes Smart Electrolytes Different
Smart Electrolytes redefines what hydration can do by combining key electrolytes with brain- and body-supportive nutrients:
Balanced Electrolytes: Provides potassium and magnesium in amounts that support nerve function, muscle health, and optimal hydration — without excessive sodium (4).*
Brain-Supportive Nutrients: Includes B6, B12, niacin (B3), and Vitamin C — nutrients critical for energy production, mental clarity, and immune support (5, 6).*
Clean Formula: Zero sugar, no artificial colors or sweeteners, and keto-friendly — ideal for health-conscious individuals.*
This smarter combination helps ensure rapid hydration while fueling your brain and body for better performance, all without the common downsides of traditional sports drinks.*
How Smart Electrolytes Support Brain and Body
Potassium and Magnesium: These essential electrolytes maintain fluid balance, regulate muscle contractions, and support nerve transmission (4).* Potassium helps prevent cramping and supports cardiovascular function, while magnesium plays a critical role in muscle relaxation and brain health.* Magnesium is also involved in over 300 enzymatic reactions, making it indispensable for overall metabolic health (7).*
B Vitamins: Niacin (B3), B6, and B12 are vital for converting food into usable energy.* They also support neurotransmitter synthesis, helping to promote mental clarity and reduce brain fog (6, 8).* B vitamins have even been shown to play a protective role against cognitive decline, making them essential for long-term brain health.*
Vitamin C: A powerful antioxidant, Vitamin C helps protect cells from oxidative stress, supports immune function, and may reduce inflammation — crucial benefits for anyone with an active lifestyle (9).* Additionally, Vitamin C contributes to collagen production, supporting joint and skin health, both of which are vital for athletes and active individuals.*
Together, these nutrients create a formula that addresses hydration at a deeper level, supporting the brain, body, and immune system — all without sugar crashes.*
So Why Are There Vitamins in an Electrolyte Formula?
At first glance, electrolytes and vitamins might seem like two different worlds — one focused on hydration, the other on general nutrition.
But here’s the connection: true hydration isn’t just about replacing water and minerals. It’s about optimizing the way your cells use that water.
B vitamins — like B3 (niacin), B6, and B12 — play a critical role in cellular energy production, supporting the mitochondria that power your cells.
Hydration and energy production are tightly linked; without adequate B vitamins, your cells can’t efficiently generate the energy needed for muscle contractions, nerve signaling, and recovery (6, 8).
Vitamin C, meanwhile, acts as a potent antioxidant, protecting cells from oxidative stress that can be elevated during physical exertion and dehydration (9). It also supports collagen production for healthy joints and skin — critical for athletes and active individuals.
In short: hydration isn’t just about replacing what you sweat out — it’s about ensuring your body can “use” the hydration effectively.
Adding targeted vitamins amplifies the benefits of electrolytes, helping to fuel performance, recovery, and resilience from the inside out.
Hydration, Upgraded: Smarter Ingredients for Smarter Performance
Research shows that properly formulated hydration products improve fluid retention, exercise capacity, and reduce fatigue (3, 10).
Adding magnesium into the mix has also been associated with reduced muscle cramping and enhanced athletic performance (7).
Meanwhile, B vitamins and magnesium have been linked to improved cognitive performance and reduced stress in healthy adults (8, 11).
Emerging studies even suggest that maintaining optimal hydration can positively impact mood and cognitive function, particularly under physical or environmental stress (10).
Simply put, hydration isn’t just about replacing what you lose — it’s about giving your body and brain what they need to perform at their best.
With Smart Electrolytes, you get:
Faster rehydration and better muscle recovery*
Sustained mental clarity and reduced brain fog*
Immune system support without sugar spikes*
Enhanced metabolic support and better cardiovascular health*
All with a clean, sugar-free formula.
When to Use Smart Electrolytes
During Exercise: Replenish lost electrolytes and support recovery after workouts.*
Daily Hydration: Combat everyday dehydration and support brain performance — perfect for busy professionals, students, and travelers.*
Keto & Low-Carb Lifestyles: Stay hydrated without compromising your dietary goals — Smart Electrolytes has zero sugar and no artificial additives.*
High-Stress Situations: Hydration isn’t just for athletes. Stress increases your body’s demand for magnesium and B vitamins.* Smart Electrolytes helps replenish these vital nutrients keeping you sharp, alert, and on your game.*
The Bottom Line: Hydrate Smarter, Feel Better
Smart Electrolytes isn’t just an electrolyte drink — it’s a smarter way to hydrate.* By combining essential electrolytes with brain-boosting nutrients, it offers a more complete approach to hydration, energy, and recovery.*
Say goodbye to sugar crashes, bloating, and brain fog.*
Say hello to smarter hydration — and a better, brighter you.*
At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Smart Electrolytes and our full list of brain healthy supplements, please visit us at BrainMD.
*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Cheuvront SN, Carter R III, Sawka MN. Fluid balance and endurance exercise performance. *Curr Sports Med Rep*. 2003;2(4):202–208. doi:10.1249/00149619-200308000-00006.
2. Colgan M. *Optimum Sports Nutrition: Your Competitive Edge*. Advanced Research Press; 1993.
3. Orrù S, Imperlini E, Nigro E, et al. Role of Functional Beverages on Sport Performance and Recovery. *Nutrients*. 2018;10(10):1470. doi:10.3390/nu10101470. PMID: 30308976; PMCID: PMC6213308.
4. Choi D, Cho J, Koo J, Kim T. Effects of Electrolyte Supplements on Body Water Homeostasis and Exercise Performance during Exhaustive Exercise. *Applied Sciences*. 2021;11(9093). https://doi.org/10.3390/app11199093.
5. Morris MS. The role of B vitamins in preventing and treating cognitive impairment and decline. *Adv Nutr*. 2012;3(6):801-812. doi:10.3945/an.112.002535. PMID: 23153734; PMCID: PMC3648704.
6. Noah L, Dye L, Bois De Fer B, et al. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomized controlled trial. *Stress Health*. 2021;37(5):1000-1009. doi:10.1002/smi.3051.
7. Moretti A. What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary. *J Musculoskelet Neuronal Interact*. 2021;21(1):1-3. PMID: 33657750; PMCID: PMC8020016.
8. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. *Nutrients*. 2016;8(2):68. doi:10.3390/nu8020068.
9. Carr AC, Maggini S. Vitamin C and Immune Function. *Nutrients*. 2017;9(11):1211. doi:10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
10. Adams JD, Karpinski A. Hydration status influences mood and cognitive function. *Biol Sport*. 2022;39(4):1047-1055. doi:10.5114/biolsport.2022.109234.
11. Smith AD, Refsum H. Homocysteine, B vitamins, and cognitive impairment. Annu Rev Nutr. 2016;36:211-239. doi:10.1146/annurev-nutr-071715-050947. PMID: 27296501.
Most people think of magnesium as a calming mineral – and, in fact, it has calming effects which may counter stress, support sleep, and boost mood. But this hard-working mineral does so much more.
Critical to more than 300 biochemical reactions in the body, magnesium is needed to make protein, ensure healthy muscle and nerve function, maintain healthy blood sugar levels, and regulate blood pressure.
We need magnesium for the development and structure of our bones, DNA and RNA synthesis, and the production of the important antioxidant glutathione.
This important mineral plays a key role in nerve impulse conduction, muscle contraction, and ensuring a healthy heart rhythm. Magnesium is needed for the brain to process information and plays a vital role in memory, learning, and mental alertness.
And that’s just the highlights…there’s more!
It isn’t an overstatement to say that ensuring ample magnesium is essential to health and longevity.
Low Magnesium Among Americans
Nutritional surveys clearly show that about half of all Americans are low in this important mineral.¹ The standard American diet – low in nutrient-dense whole grains, fresh fruits, and vegetables and high in unhealthy fats, sugars, processed foods, and refined carbohydrates – is a major factor in magnesium deficiency.
Here’s the good news: it’s an easy fix. For most people (unless you have a medical condition that disrupts magnesium absorption), consuming a diet filled with magnesium-rich foods can help solve the problem.
Even better, if you aim to consume foods high in magnesium every day, you’ll be doing a lot for your overall health too as these foods typically have loads of other nutrients. It’s truly a win-win proposition.
11 of the Best Foods High in Magnesium
Here’s a list of some of the foods most abundant in magnesium to get you started.
1. Hemp Seeds
You get a lot of magnesium bang for your buck with hulled hemp seeds. Just a handful (1 ounce) delivers almost 200 mg of magnesium – that’s about half your daily requirement of the mineral. In fact, most seeds are good sources of magnesium – especially pumpkin seeds, ground flax seeds, sesame seeds, and chia seeds. Add them to salads, in a smoothie, or sprinkle them on avocado toast.
2. Whole Grains
Whole grains such as brown rice, oats, quinoa, amaranth, and buckwheat are great sources of magnesium – and they provide a measure of nutrient-rich, satiating, slow-burning (lots of fiber), nutty flavor to any meal.
On the higher end, a half-cup of cooked amaranth or quinoa delivers about 60 mg of magnesium; on the lower end, a half-cup of brown rice provides about 43 mg and cooked oats about 32 mg.
3. Dark Leafy Greens
Incorporate greens like spinach and Swiss chard – the most magnesium-rich green leafy vegetables – into your meals to boost your magnesium intake. Steam or sauté a cup of spinach or Swiss chard, or add it to a favorite soup, and you’ll be giving your body a boost of about 150 mg of magnesium!
4. Chocolate
Here’s a fun one. Enjoy just a 1-ounce piece of dark chocolate (70-80% cocoa, preferably sweetened with stevia or another natural sugar alternative) and you’ll not only get the sweet satisfaction of the chocolate, but about 65 mg of magnesium too.
5. Beans, Lentils, and Peas (Legumes)
Where there’s fiber, there’s often magnesium, and such is the case for beans, lentils, and peas.² Enjoy a cup of soybeans (edamame), and you’ll have met over one-third of your daily magnesium needs.
Navy, white, and black beans also are rich sources of magnesium with 120 mg per cup. They make a delicious, three-bean chili! Don’t forget lentils and peas. They’re good sources of magnesium too.
6. Non-Fat Plain Yogurt
One cup of non-fat yogurt will supply your body with more than 40 mg of magnesium, as well as beneficial bacteria to support your gut health. Add some magnesium-rich fruit, unsweetened cocoa (or your own healthy sweetener), or whole oats for an added boost!
7. Coconut Milk
Surprisingly, one cup of unsweetened coconut milk provides roughly 90 mg of magnesium. There are a number of inventive recipes using unsweetened coconut milk. It’s wonderful in curries, soups, and smoothies. Use it instead of whole milk in warm beverages like hot cocoa or try a coconut milk ice cream.
8. Nuts
If you want to boost your magnesium intake, go nuts for nuts! A handful of Brazil nuts will give you a quarter of your daily magnesium requirement. Other nuts high in magnesium include cashews, almonds, pine nuts, walnuts, and pecans.
9. Fruit
Loaded with vitamins, minerals, antioxidants, and fiber, it’s no surprise that fruit makes the list of foods rich in magnesium. Dried figs are by far the richest with about 100 mg of magnesium per cup. Other high magnesium fruits include avocado, bananas, guava, kiwi fruit, and papaya.
10. Mackerel
Holy mackerel! Six ounces of cooked Atlantic mackerel will give you nearly 40% of your daily magnesium requirements. Other seafood loaded with this mineral include oysters, tuna, Alaskan king crab, sardines, and Atlantic cod. An added bonus, these foods provide your body with brain healthy omega-3 fatty acids!
11. Veggies
You really can’t go wrong with eating plenty of vegetables in your quest to add more magnesium to your diet. Artichoke, squash (acorn, butternut), broccoli, and potatoes will all give you a good dose of magnesium. Plus, they’re filled with many other phytonutrients, antioxidants, vitamins, minerals, and fiber.
Try these high-magnesium foods today and let us know (below) if you notice a difference.
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutrition Reviews, 70(3), 153-164. https://doi.org/10.1111/j.1753-4887.2011.00465.x
2. Mitchell, D. C., Lawrence, F. R., Hartman, T. J., & Curran, J. M. (2009). Consumption of dry beans, peas, and lentils could improve diet quality in the US population. Journal of the American Dietetic Association, 109(5), 909-913. https://doi.org/10.1016/j.jada.2009.02.029
Many different medical philosophies have been developed and adopted over the centuries. In modern times, two major approaches have emerged – Western and Eastern medicine.
Let’s take a closer look at the methodologies, as well as benefits and drawbacks, of Western and Eastern medicine to help determine which is best for you.
Western vs. Eastern Medicine
Medicine is a broad term that encompasses various disciplines, approaches, and philosophies regarding the treatment of many mental and physical illnesses. While both Western and Eastern medicine aim to improve overall health, their methods and techniques can vary significantly. Here are some of the fundamental aspects of these two systems of medicine...
Western Medicine
Also known as conventional or allopathic medicine,¹ Western medicine has its roots in ancient Greek medical practices dating back to 460 BC. It focuses on using evidence-based treatments such as pharmaceutical medications and surgical procedures for the treatment of injuries or illnesses. Western medicine is ostensibly based on scientific research and clinical trials to determine the effectiveness of treatments.
One of the main principles of Western medicine is identifying the underlying cause of an illness or disease by examining physical symptoms. Physicians rely heavily on diagnostic tools such as blood tests, x-rays, CT scans, MRIs, etc., to accurately identify the source of the pain or discomfort.
Another important aspect of Western medicine is its emphasis on specialized fields such as cardiology (heart), neurology (brain), pulmonology (lungs), gastroenterology (digestive system), etc. When a patient has a complication related to a specific area of the body, a general practitioner can refer them out to a specialist for more intensive or individualized treatment.
Eastern Medicine
Eastern medicine² was developed in China over five centuries ago. It’s a holistic approach that emphasizes balancing energies within the body and maintaining good physical and mental health. Unlike Western medicine, which focuses solely on treating illnesses after their onset with medication or surgery, Eastern medicine stresses preventative measures like healthy lifestyle choices through diet modifications and exercises like qigong or tai chi.
The foundation of Eastern medicines lies in Taoism – an ancient Chinese philosophy that refers to the interconnection and balance between yin (female energy) and yang (male energy). According to Taoism, any disruption in this balance can lead to sickness.
Unlike Western medicine’s reliance on modern technology for diagnosis, Eastern medicine relies on traditional methods like pulse reading, tongue inspection, and asking questions about a patient’s overall health and lifestyle. These techniques are believed to provide a more comprehensive understanding of an individual’s overall well-being.
One of the most prominent features of Eastern medicine is its use of natural treatments such as herbal medicines, acupuncture, cupping therapy, meditation, and massage. These therapies aim to restore the body’s balance by stimulating its self-healing abilities.
Although Western and Eastern medicine have different origins and principles, they both seek to improve the physical and mental well-being of their patients. However, their approaches to health and wellness, treatment methods, and philosophies include many notable contrasts.
Western vs. Eastern Medicine: Approaches, Treatments & Philosophies
Approach to Wellness
Western medicine is reductionist – it breaks the body down into smaller parts or systems and focuses on treating specific issues. This means Western medicine primarily addresses the symptoms rather than the root cause of a problem. While this approach can be effective in treating common illnesses or injuries, and perhaps even serious conditions, it tends to be less focused on prevention.
On the other hand, Eastern medicine sees health as a harmonious balance between mind, body, and spirit. Illnesses are seen as disruptions to this balance caused by external factors like stress or poor diet. The goal of Eastern medicine is to restore balance and harmony within the body using a holistic approach.
Treatment Methods
While Western medicine often relies on pharmaceutical drugs and surgery for treatment, in recent years there’s been a shift toward natural treatments such as physical therapy, chiropractic care, and massage therapy to compliment traditional treatments.
In contrast, Eastern medicine utilizes natural treatments, such as herbal medicines, to stimulate self-healing abilities within the body. Other therapies, like acupuncture, can play a significant role in restoring balance by targeting specific points on the body through which qi (energy) flows.
Philosophies
While Western medicine aims to treat illnesses using evidence-based treatments, Eastern medicine emphasizes prevention through lifestyle changes and maintaining balance within the body.
Western vs. Eastern Medicine: Which Is Better?
After comparing the various aspects of Western and Eastern medicine, it’s clear that both have their own strengths and weaknesses. Each approach has its own set of values and principles that guide its practices. There’s no right or wrong answer as it ultimately comes down to personal choice.
For some individuals, Western medicine may be preferable due to its scientific basis and advanced technology. The use of pharmaceuticals and medical procedures have been proven effective in treating serious illnesses in emergency situations. The rigorous testing and research conducted on these treatments also provides a sense of assurance for many patients.
On the other hand, Eastern medicine focuses more on holistic healing by addressing the root cause rather than the symptom. Its emphasis on preventive care through lifestyle changes such as diet, exercise, and herbal treatments can be appealing to those seeking a more natural approach to healthcare. Also, Eastern medicine considers emotional well-being an integral part of overall health.
When it comes to healthcare, there’s no one-size-fits-all solution. A person’s genetics, cultural background, beliefs, and individual preferences may play a significant role in determining their preferred form of treatment. For instance, someone who grew up in a Western society may feel more comfortable with conventional medicine while someone from an Eastern culture may prefer traditional practices.
Ultimately, finding the proper balance between both types of medicine may prove helpful in addressing an individual’s unique needs. In certain situations, a combination of Western and Eastern methods may yield the best results.
Which Type of Medicine is Best for You?
Since both Western and Eastern medicine have their merits and limits, it’s recommended to consult with your doctor or healthcare professional about what medical approach or treatment is best for you.
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Uher, I., Cholewa, J., Kunicki, M., Švedová, M., Cimboláková, I., Kůchelová, Z., Kimáková, T., & Jusková, M. (2020). Allopathic and naturopathic medicine and their objective consideration of congruent pursuit. Evidence-Based Complementary and Alternative Medicine, 2020, 7525713. https://doi.org/10.1155/2020/7525713
2. Lu, D. P., Chen, Y., Xu, L., & Lee, L. M. (2014). Eastern medicine: From nutritional supplements to cancer research. Evidence-Based Complementary and Alternative Medicine, 2014, 817126. https://doi.org/10.1155/2014/817126
If you want to take control of your metabolism, you have to start with blood sugar. Period.
That might not be what you’ve been told. It certainly wasn’t what I was told when I started in the health and fitness world over 30 years ago. The diet industry—and just about everybody else, including doctors—taught us that metabolism is just about burning fat, and that to lose weight, all you had to do was cut out some calories and spend more time on the Stairmaster.
But that was then, and this is now. When I entered the field, almost no one—save for Dr. Atkins and a few other renegade docs—was talking about hormones or blood sugar, just about calories. Sadly, many still take that approach today.
But the truth is that at its core, metabolism is about how your body processes and uses calories, not the calories themselves.
Calories from sugar are treated quite differently than, say, calories from salmon. Those two kinds of calories produce quite different metabolic results, and, as you can imagine, the ones from sugar do metabolic damage while the ones from salmon do not, even when calorie count is identical.
And that metabolic damage almost always starts with out-of-control blood sugar.
So it makes good sense that blood sugar regulation would be the foundation of metabolic health.
And guess what? It is.
The Blood Sugar Roller Coaster
Take a look at this chart...
To most people, unfortunately, it makes complete sense, because they experience some version of it every day. When blood sugar levels swing too high or too low, the effects ripple across your entire system—fatigue, cravings, weight gain, brain fog, and eventually, even more serious health risks.
Why Blood Sugar Balance Matters
Have you noticed how many people are wearing Continuous Glucose Monitors these days? Known as CGMs, these blood sugar monitors look like a small white tiddlywink, usually worn on the upper arm.
Diabetics use CGMs all the time to monitor their blood sugar and dose their insulin accordingly, but now non-diabetics have discovered them and they’re all over the news. Athletes, high-performance health-conscious individuals, and biohackers trying to live forever are all using them.
Why?
Because these high-performers understand that keeping blood sugar levels stable and appropriate is extremely important to both their long-term health and their everyday performance.
Your body’s ability to regulate blood sugar is critical to energy stability, mental clarity, and long-term metabolic function.
When blood sugar is severely imbalanced:
You experience energy crashes and constant cravings.
Your body struggles to use insulin efficiently, increasing the risk of insulin resistance, which in turn increases the risk of weight gain and prediabetes.
Fat storage becomes easier, and weight management becomes harder.
In short, uncontrolled blood sugar is the essence of metabolic dysfunction. If you’re not managing blood sugar, everything else falls apart.
But what if you could support stable, healthy blood sugar levels naturally?
Balance My Blood Sugar
Enter BrainMD’s Balance My Blood Sugar, a science-backed supplement designed to help keep your blood sugar in check while optimizing metabolic health.
Meet Balance My Blood Sugar: A Smarter Approach
Balance My Blood Sugar is a scientifically formulated, elegantly designed blend of natural ingredients that work together to support healthy blood sugar levels, enhance insulin function, and improve glucose metabolism.
Unlike generic blood sugar supplements that rely on a single ingredient, Balance My Blood Sugar takes a multi-pathway approach—delivering synergistic compounds that work better together to promote blood sugar stability.
How Is Balance My Blood Sugar Different from Smart Metabolic Burn?
BrainMD already has a metabolic support supplement, and a very good one at that—Smart Metabolic Burn. So let’s compare.
Both Balance My Blood Sugar and Smart Metabolic Burn feature berberine as an ingredient, and it is a powerful ingredient indeed. But Balance My Blood Sugar was specifically formulated to support glucose metabolism, with additional ingredients known to support insulin sensitivity and stable blood sugar levels. Smart Metabolic Burn focuses more on broad metabolic function.
Blood sugar control and metabolic function go hand in hand, so the answer to the obvious question is, “Yes! You most certainly can take both at once.”
What’s Inside? Key Ingredients & Their Benefits
Balance My Blood Sugar isn’t just about one ingredient—it’s about synergy.
Here’s what makes it so effective:
Berberine – One of the most powerful natural compounds for blood sugar regulation. Research shows it supports insulin sensitivity and glucose metabolism (1).
Chromium – An essential trace mineral that plays a key role in carbohydrate metabolism and insulin function (2).
Alpha-Lipoic Acid – A potent antioxidant that supports insulin activity and reduces oxidative stress (3).
Gymnema Sylvestre – Known as the “sugar destroyer,” it helps reduce sugar cravings and supports glucose control (4).
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The Power of Berberine
Berberine is one of the most well-researched natural compounds for blood sugar support. Found in plants like Berberis and Goldenseal, this alkaloid has been shown to activate AMPK (adenosine monophosphate-activated protein kinase), a key enzyme in regulating energy balance (5).
Studies suggest berberine can:
Improve insulin sensitivity (6).
Enhance glucose metabolism (7).
Reduce fasting blood sugar levels (8).
This makes berberine an essential ingredient in both Balance My Blood Sugar and Smart Metabolic Burn, though in different formulations to target specific metabolic needs.
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Supplements to Lower Blood Sugar Naturally—How Balance My Blood Sugar Fits Into The Picture
No supplement can act as a counterweight to bad food, lots of stress, little sleep, and no exercise. But if you’re doing the right stuff in those departments, which I hope you are, then targeted supplementation can be a game-changer—especially when you choose the right product.
If you’re looking for supplements to lower blood sugar naturally, Balance My Blood Sugar is designed to be the most effective, research-backed option.
Who Should Take Balance My Blood Sugar?
Anyone looking for better blood sugar control.
Those experiencing energy crashes, sugar cravings, and metabolic slowdowns.
Individuals concerned about prediabetes or metabolic health.
The Smart Choice for Blood Sugar Health
If you care about metabolism, you should care about blood sugar first. Balance My Blood Sugar delivers science-backed, natural support for healthy glucose levels, helping you stay energized, balanced, and metabolically strong.
Want to take control of your blood sugar naturally?
Balance My Blood Sugar is the smarter way to do it.
References:
(1) Yin J, Xing H, Ye J. "Efficacy of berberine in patients with type 2 diabetes mellitus." Metabolism. 2008;57(5):712-717.
(2) Vincent JB. "Chromium: is it essential, pharmacologically relevant, or toxic?" J Trace Elem Med Biol. 2017;44:69-74.
(3) Packer L, Kraemer K, Rimbach G. "Molecular aspects of lipoic acid in the prevention of diabetes complications." Nutrition. 2001;17(10):888-895.
(4) Baskaran K, Kizar Ahamath B, Radha Shanmugasundaram K, Shanmugasundaram ER. "Antidiabetic effect of a leaf extract from Gymnema sylvestre in non-insulin-dependent diabetes mellitus patients." J Ethnopharmacol. 1990;30(3):295-300.
(5) Turner N, Li JY, Gosby A, et al. "Berberine and its role in chronic disease." Adv Exp Med Biol. 2016;928:27-45.
(6) Lee YS, Kim WS, Kim KH, et al. "Berberine, a natural plant product, activates AMP-activated protein kinase with beneficial metabolic effects in diabetic and insulin-resistant states." Diabetes. 2006;55(8):2256-2264.
(7) Zhang H, Wei J, Xue R, et al. "Berberine lowers blood glucose in type 2 diabetes mellitus patients through increasing insulin receptor expression." Metabolism. 2010;59(2):285-292.
(8) Dong H, Wang N, Zhao L, Lu F. "Berberine in the treatment of type 2 diabetes mellitus: a systemic review and meta-analysis." Evid Based Complement Alternat Med. 2012;2012:591654.
As you go about your day, do you ever wish you had more energy?
You aren’t alone.
Unfortunately, many of the things people do to boost their focus and energy end up backfiring. These include drinking caffeinated beverages and sugary energy drinks.
Unhealthy Ways to Boost Energy
Caffeine
Caffeine consumption has significantly increased over the past decades. Intakes of more than two cups a day can have detrimental side effects. While caffeine can provide a temporary increase in alertness, excessive caffeine consumption can constrict blood flow to your brain and many other organs.
Energy Drinks
Energy drinks – which contain high amounts of caffeine, sugar or artificial sweeteners, and other stimulants – can provide a temporary energy boost, which is inevitably followed by an energy crash. Since they fail to fuel the body’s natural energy processes, the effects of these beverages are typically short-lived and may cause serious issues for the brain and body.
If you struggle with low or inconsistent energy throughout the day, it’s a good idea to avoid these unhealthy sources of energy.
Instead, consider clean, long-lasting energy from high-purity supplements like BrainMD’s new…
Peak Energy
Amplify endurance, sharpen focus, and boost mental + physical performance with BrainMD’s Peak Energy.* This advanced, fast-acting formula helps sustain focus and provides long-lasting energy without a crash.*
Peak Energy Ingredients
PeakATP®
400 mg
A researched and patented form of Adenosine 5’Triphosphate (ATP) Disodium, PeakATP® is structurally identical to the body’s ATP, which is utilized by all the cells for energy. ATP is important during physical activity, especially high-intensity workouts. PeakATP® provides a sustainable source of energy that directly fuels working muscles when they need it most.
Benefits of PeakATP®:
Supports blood flow
Helps with muscle activation*
Supports total strength*
Lessen muscular fatigue*
Increases post-exercise ATP levels*
Mitigates cognitive issues*
Promotes recovery*
Enfinity® Paraxanthine
200 mg
Paraxanthine is a metabolite of caffeine in the human body. Enfinity® Paraxanthine stimulates the central nervous system and contributes to many of the benefits that come from caffeine intake. Despite the widespread consumption of caffeine, only an estimated 30% of people metabolize caffeine efficiently. When it comes to energy, Enfinity® Paraxanthine produces more consistent results than caffeine without the undesirable side effects.
Benefits of Enfinity® Paraxanthine:
Supports sustained attention*
Helps with short-term memory*
Mitigates mental fatigue*
Bolsters cognitive function*
Sharpens reasoning and response time*
Boosts cognitive performance/function*
Produces powerful thermogenic effects*
Who Can Benefit from Peak Energy?
Everyone: Peak Energy provides the body with the clean energy it needs to power through even the toughest days.* Although caffeine can have a similar effect on the body, the powerful properties of PeakATP® and Enfinity® Paraxanthine work together to produce an impact that’s similar to caffeine but without the jitters and unwanted side effects.*
Athletes: Peak Energy contains a powerful, well researched ATP supplement for athletes.* One study¹ looked at the effects of ATP supplementation on postexercise ATP levels in 42 healthy males. Oral ATP supplementation was provided in doses of 400 mg for 2 weeks prior to exercise sessions. The study concluded that oral ATP could help prevent exercise-induced declines in ATP and its metabolites, which can help enhance peak power and muscular excitability.
Those Looking to Quit Caffeine: Caffeine is used by more than 90% of adults² on a regular basis with most of them consuming more than 200 mg daily. As the main metabolite of caffeine in humans, paraxanthine has many of the same properties, and offers similar benefits, as caffeine. Studies have found that paraxanthine has an improved safety profile over caffeine and has low abuse liability³ and anxiolytic (produces feelings of anxiousness) activity. One study found that in both sedentary and active individuals between 7 to 65 years old, oral ATP supplementation helped reduce fatigue, increase muscle strength,⁴ and enhance cardiovascular health.
People Who Want to Boost Their Energy During Workouts: Many people use pre-workout powders that contain significant levels of caffeine (upwards of 300 mg). PeakATP® and Enfinity® Paraxanthine provide caffeine-like benefits regardless of activity levels. In fact, studies have shown fewer negative consequences for individuals who use supplements with these ingredients as opposed to consuming caffeine.
Individuals Seeking to Strengthen Their Cardiovascular Health: Various studies looking at the impact of paraxanthine on athletic performance have suggested that it may help support cardiovascular health. Studies indicate that paraxanthine has less cardiovascular side effects⁵ in comparison to caffeine. Similarly, the impact of oral ATP has been shown in studies to enhance cardiovascular health⁶ in individuals of varying ages and athletic abilities.
Peak Energy FAQ
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Why should I take Peak Energy?
Peak Energy works to stimulate the nervous system and helps enhance energy levels in the body.* Taking Peak Energy can help improve physical performance during high intensity activities or assist in providing a much-needed boost in energy, which may have a similar effect to caffeine but without the side effects.* In conjunction with a healthy lifestyle, taking Peak Energy as suggested may help support energy levels while also sharpening focus and memory.*
How do I take Peak Energy?
Peak Energy is available in both capsule and powder forms:
Capsule Form
Adults take one capsule, but not more than 2 capsules, per day.
Powder Form
(Natural Blackberry Flavor)
Adults mix 1 scoop of powder into 6-8 ounces of water and drink once a day. For best results, do not consume within 4 hours of bedtime.
Peak Energy is not recommended for use with caffeine or other stimulants.
Can this product make me dependent or addicted?
The natural ingredients in Peak Energy, PeakATP® and Enfinity® Paraxanthine, aren’t habit-forming.
Does Peak Energy contain any allergens?
No. Peak Energy is a natural supplement and is free from corn, dairy, eggs, nuts, soy, sugar, and yeast. Also, it’s vegan and gluten-free.
What other BrainMD products complement or enhance the effectiveness of this supplement?
Peak Energy can be taken with many other BrainMD supplements including Advanced Blood Flow to increase circulation, and Omega-3 Power to support brain and heart health.
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"Peak Energy is a breakthrough in clean, sustained energy. This unique formula fuels your brain and body without the crash, helping you stay focused, strong, and productive all day.” - Daniel G. Amen, MD
Live Life at the Peak!
Peak Energy provides generous doses of proprietary ingredients PeakATP® and Enfinity® Paraxanthine for improved blood flow and muscle strength as well as support for attention, memory, and overall cognition.*
Having sufficient levels of these potent ingredients can help fight fatigue and keep you energized throughout the day!*
Available in both capsule and powder forms, Peak Energy is a high-quality ATP supplement that’s clean, effective, and safe.*
Try Peak Energy today!
At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Peak Energy and our full list of brain healthy supplements, please visit us at BrainMD.
*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Purpura, M., Rathmacher, J. A., Sharp, M. H., Lowery, R. P., Shields, K. A., Partl, J. M., Wilson, J. M., & Jäger, R. (2017). Oral adenosine-5'-triphosphate (ATP) administration increases postexercise ATP levels, muscle excitability, and athletic performance following a repeated sprint bout. Journal of the American College of Nutrition, 36(3), 177–183. https://doi.org/10.1080/07315724.2016.1246989
2. Meredith, S. E., Juliano, L. M., Hughes, J. R., & Griffiths, R. R. (2013). Caffeine use disorder: A comprehensive review and research agenda. Journal of Caffeine Research, 3(3), 114–130. https://doi.org/10.1089/jcr.2013.0016
3. Szlapinski, S. K., Charrette, A., Guthrie, N., & Hilmas, C. J. (2023). Paraxanthine safety and comparison to caffeine. Frontiers in Toxicology, 5, Article 1117729. https://doi.org/10.3389/ftox.2023.1117729
4. González-Marenco, R., Estrada-Sánchez, I. A., Medina-Escobedo, M., Chim-Aké, R., & Lugo, R. (2024). The effect of oral adenosine triphosphate (ATP) supplementation on anaerobic exercise in healthy resistance-trained individuals: A systematic review and meta-analysis. Sports, 12(3), 82. https://doi.org/10.3390/sports12030082
5. Yoo, C., Xing, D., Gonzalez, D. E., Jenkins, V., Nottingham, K., Dickerson, B., Leonard, M., Ko, J., Lewis, M. H., Faries, M., Kephart, W., Purpura, M., Jäger, R., Wells, S. D., Liao, K., Sowinski, R., Rasmussen, C. J., & Kreider, R. B. (2024). Paraxanthine provides greater improvement in cognitive function than caffeine after performing a 10-km run. Journal of the International Society of Sports Nutrition, 21(1), 2352779. https://doi.org/10.1080/15502783.2024.2352779
6. Jäger, R., Purpura, M., Rathmacher, J. A., Fuller, J. C., Jr., Pitchford, L. M., Rossi, F. E., & Kerksick, C. M. (2021). Health and ergogenic potential of oral adenosine-5′-triphosphate (ATP) supplementation. Journal of Functional Foods, 78, 104357. https://doi.org/10.1016/j.jff.2021.104357
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Until now, much attention and research surrounding diet has been focused on what we eat, how much we eat, or when we eat. This new distinct approach to eating, also known as nutritional or nutrient sequencing, is all about the order in which we consume our food.
