Type 3 Diabetes: What It Is and How to Help Prevent It

Let’s be real—getting older can come with some unwelcome changes, especially when it comes to our brain health. One of the most concerning? Cognitive decline. You’ve probably heard of Alzheimer’s and dementia, but did you know there’s a growing body of research referring to this as Type 3 Diabetes?

Yes, you read that right. Type 3 diabetes is the name some experts use to describe the link between insulin resistance in the brain and the development of Alzheimer’s disease. So if you’re thinking this is all about blood sugar and metabolic health—you’re absolutely right.

Here’s the good news: we can take action now to support our brains as we age. In this quick breakdown, I’m sharing three powerful, science-backed strategies to reduce your risk of cognitive decline.

1. Prioritize Metabolic Health

This is the foundation. Managing your blood sugar, insulin levels, and keeping your hemoglobin A1C well below the diabetic threshold (ideally under 5.2%) gives your brain the metabolic environment it needs to function optimally.

High insulin levels and poor glucose control don’t just affect your waistline—they impact how your brain cells communicate and recover. Chronic metabolic dysfunction puts the brain in a state of stress, increasing the risk of neurodegeneration.

2. Build and Maintain Muscle

Resistance training isn’t just about aesthetics. Skeletal muscle is one of the most important factors for metabolic regulation. More muscle means better glucose uptake and lower insulin resistance. It’s also been strongly linked to lower risk of dementia.

And it’s not just the training itself—having a lower body fat percentage is also associated with better brain health. Muscle acts like an organ that communicates with the rest of the body, including the brain, through hormone-like chemicals called myokines. These play a role in inflammation and cognitive function.

3. Focus on a High-Protein, Low-Carb Diet

What you eat matters—big time. A diet high in quality protein, moderate in healthy fats, and low in refined carbohydrates has been shown to support both metabolic and cognitive health.

Why protein? Because it fuels muscle growth and repair, stabilizes blood sugar, and supports neurotransmitter production—all of which are crucial for a sharp mind. Think lean meats, eggs, fish, and plant-based proteins if you're vegetarian.

And by keeping carbs low—especially the refined kind—you reduce insulin spikes and inflammation, both of which contribute to brain aging.

Bottom Line

If you're looking to protect your brain and reduce your risk of Alzheimer’s (a.k.a. Type 3 Diabetes), focus on these three key pillars:

• Improve your metabolic health

• Train regularly to build and preserve muscle

• Eat a high-protein, low-carb diet

These aren’t just good ideas—they’re evidence-based practices that can help you stay sharp, independent, and thriving as you age.

Ready to take the next step toward better brain and body health?
Schedule a personalized consultation with our team today. Contact us here