We’re all familiar with Type 1 and Type 2 diabetes. But there’s a growing body of research exploring something scientists are calling Type 3 Diabetes—and it’s not about your blood sugar levels in the traditional sense. It’s about your brain.

If you’re a high-performing woman who’s constantly on the go, juggling your career, your family, and your goals, this is a conversation you need to be part of—because the habits you have now are laying the foundation for your mental clarity (or decline) 10, 20, even 30 years from now.

And I get it. This one’s personal for me, too.

A Family History That Made Me Look Closer

Almost every woman in my family has struggled with Type 2 diabetes. And while dementia hasn’t officially shown up on our medical charts, I’ve started noticing the small signs in someone I love—misplaced words, repeated questions, confusion in familiar places.

That was my cue to start asking questions.

Could there be a connection between long-term insulin resistance and these subtle cognitive shifts?

Spoiler alert: There is.

Insulin Isn’t Just About Sugar and the Pancreas

Most of us learned in school that insulin is the hormone responsible for helping the body manage sugar. But your brain actually has insulin receptors, too—especially in areas responsible for memory, mood, focus, and learning.

When your body becomes insulin resistant, those brain cells don’t get the glucose they need to function properly. Even if you have plenty of sugar in your bloodstream, your neurons can’t use it. The result? The brain starts to starve.

Researchers are now calling this Type 3 Diabetes: brain-based insulin resistance that contributes to neurodegeneration.

What Happens When Your Brain Becomes Insulin Resistant?

1. Memory and Learning Take a Hit
   Insulin helps regulate neurotransmitters like acetylcholine (key for memory) and dopamine (key for motivation and mood). When insulin doesn’t do its job, your ability to focus, remember, and regulate emotions starts to slip.

2. Plaque Builds Up
   Insulin also helps your brain clear beta-amyloid—a toxic protein that contributes to Alzheimer’s. Without proper insulin signaling, this plaque builds up and blocks communication between neurons.

3. Inflammation Takes Over
   High insulin levels increase inflammation in the brain. Chronic neuroinflammation is a key factor in cognitive decline and diseases like Alzheimer’s.

The Science Is Controversial—But Convincing

To be clear: Type 3 Diabetes isn’t officially recognized by the American Diabetes Association… yet. But multiple peer-reviewed studies, including those published in the Journal of Alzheimer’s Disease and Frontiers in Aging Neuroscience, show a clear connection between:

• Type 2 diabetes and increased Alzheimer’s risk

• Insulin resistance and cognitive decline

• Metabolic health and long-term brain function

This isn’t about scaring you. It’s about informing and empowering you.

How I’m Protecting My Brain (And How You Can Too)

I refuse to sit back and let genetics play their hand without a fight. Here are five science-backed practices I’ve integrated into my life—and what I recommend for every Gutsy Chick looking to protect her brain:

1. Fasting for Insulin Sensitivity
   A few days a week, I practice gentle intermittent fasting to give my brain a break from sugar swings.

2. Protein + Fat First
   I skip the sugar bombs at breakfast and start my day with protein, fat, and fiber to keep blood sugar stable.

3. Walking After Meals
   A simple 10–15 minute walk after eating helps regulate blood glucose—and clears my head.

4. Brain Training
   I incorporate breathwork, cross-body movement, and even sound therapy to stimulate cognitive function.

5. Stress Management
   Because cortisol spikes = glucose spikes. I use time in nature, breathwork, and intentional slowness to stay balanced.

Here’s What I Want You to Know

Your brain is not separate from your body’s metabolic state.
Your genes are not your destiny.
And your choices today can directly impact your clarity, focus, and memory in the decades to come.

If this hit close to home, you’re not alone. Share this post with the women in your life—your sister, your mom, your teammate who jokes about “mom brain” but lives on caffeine and cortisol.

We deserve better answers. And we can take back control.