The recommended "exercise snacks" consist of 1 to 3 minutes of vigorous exercise at 80% of maximum heart rate. This should be done 30 minutes up to an hour before or after a meal.
This video discusses the causes and solutions for brain fog. The speaker explains that brain fog, a reduction in mental clarity, is often linked to food choices and proposes three strategies to alleviate it: exercise snacks, mindful food order, and omega-3 supplementation.
Postprandial Glucose Response: High blood glucose levels after meals (due to high glycemic index foods) impair brain function. Strategies to mitigate this include exercise snacks (short bursts of intense exercise) and consuming protein/fat before carbohydrates.
Food Order: Eating protein or fat before carbohydrates significantly slows the postprandial glucose response, preventing sharp blood sugar spikes and crashes. This improves mental clarity.
Postprandial Inflammatory Response: Meals cause inflammation. High sugar and high-fat meals exacerbate this, leading to leaky gut, bacterial entry into the bloodstream, immune system activation, and energy diversion away from the brain. Omega-3 fatty acids help blunt this inflammatory response.
