Max Lugavere
Appearances
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Yeah, I mean, we have, for the vast majority of our time on this planet, you know, our species had to contend with food scarcity, but we've solved that problem. I mean, this is the first time in human history, actually, where there are more overweight people walking the earth than underweight. I mean, there are more overweight people.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
I mean, we are now suffering from diseases of convenience, diseases of abundance, and And, you know, these additives like Red Dye 3 and the like, I mean, they're added to these foods to just basically pump the bottom line, to be more attractive to children.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
And, you know, we're seeing startling rates of diabetes, which used to be called adult-onset diabetes, but now we're seeing it diagnosed in children, early hypertension, overweight and obesity. So it's a massive problem.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Yeah. Well, I think from a nutritional standpoint, I mean, we all ought to be focusing primarily on minimally processed whole foods. And I take a protein centric approach. I think protein is sort of the unsung hero of the nutrition world. It's not just for bodybuilders, men, women across the age spectrum.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
We're starting to see now that diets that are higher in protein seem to produce better brain health outcomes, also better from the standpoint of metabolic health, because protein is the best way to fortify your skeletal muscle, which is crucial for navigating the world as we get older. Really important to sustain exercise, mobility, to prevent fractures.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Also really important from a metabolic health standpoint for keeping blood sugar low. I mean, your muscles are the primary site of glucose disposal. So A lot of people are afraid of eating carbohydrates, but your body can store carbohydrates in your muscle tissue. You just have to make sure that you're eating in a way that supports them. So I take a protein-centric approach.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
I'm a big fan of red meat, wild fatty fish, eggs, things like that. And then I also think that the plant kingdom, I mean, the produce section has some really benevolent items. Blueberries, dark leafy greens, I think are fantastic products. We should all be prioritizing dark leafy greens.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
There are pigments in dark leafy greens like lutein and zeaxanthin, which directly support eye and brain health. Research out of Rush University found that people who eat a bowl of dark leafy greens every day have brains that perform up to 11 years younger. You might be able to slow brain aging by 11 years just by eating a moderate-sized salad every day. So I'm a fan of that. I'm
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Well, yeah, any form, really. I mean, arugula is great because it provides inorganic nitrate, which lowers blood pressure, boosts blood flow. Actually, hypertension is one of the key modifiable risk factors for dementia. So you want to make sure that you don't have hypertension and eating dark leafy greens fantastic way to prevent that.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
And so, yeah, spinach, you don't want to eat too much raw spinach because of the oxalates, particularly if you're prone to kidney stones. But arugula, kale, romaine lettuce, they're all good. They're very calorie sparse. So they have very low calorie density. And yet they provide these important pigments. They provide nitrates. They provide folate. Folate is actually named for foliage.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
And these are all really important for detox, for brain health. So yeah, I take a whole foods approach. I'm a staunch omnivore. I'm not a carnivore. I'm not a vegan. I think it's really important to hedge your bets and to consume from both sides of the aisle with regards to nutrition. And that's typically my approach.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
I think I, you know, a lot of people follow me and, you know, I think my work has spread because we live in a time of extremes on social media in the nutrition space. And I think I, you know, I try to bring balance to my work and recommendations.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Yeah, that's a great question. Carbs, I think, are a performance-enhancing tool. If you're super active, they can be great. But I do think it's worth acknowledging that there's no such thing as an essential carbohydrate. I'm not a keto zealot. I don't think that everybody necessarily needs to be low-carb. I think carbs are great. Fiber is a form of carbohydrate.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
But this idea that our diets should be dominated by carbohydrates, I think that's folly. I think that if you take a protein-centric approach, I mean, the whole protein leverage hypothesis, one of the amazing things about our biology is that if you prioritize protein in your diet, you're going to find yourself less inclined to want to consume carbs and fats and things like that.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Our hunger mechanisms are calibrated according to this hypothesis. Basically, by necessity or amino acids which were the most difficult to come by historically you know you had to chase after your protein today we don't have to do that but our hunger mechanisms are still running version 1.0 of that operating system so you know i'll fill my plate up with
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
you know, maybe some rice if I choose to have it or, you know, a sweet potato and things like that. But generally I'm trying to focus on the fibrous vegetables because we know that fiber is very beneficial from a longevity standpoint, seems to lower inflammation. Fermented foods are fantastic.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
So I'm a big fan of kimchi, sauerkraut, raw pickles, all amazing, you know, Greek yogurt, stuff like that. Sauerkraut. She's a fan.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Yeah, it's great. I mean, there's some good data on fermented foods. They're anti-inflammatory. A lot of people struggle with anti-inflammatory or with inflammatory conditions, rather. And there's clinical data showing that fermented foods actually have an anti-inflammatory effect.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Really good at promoting gut bacterial diversity, supporting your gut microbiome, which we're now starting to learn is important. in terms of our systemic health. And so, yeah, so I try to borrow a little bit here and there from traditional wisdom. I try to take an ancestral view
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Yeah. And also, I'm not like a purist. Like, I don't think that, you know, I would love if we didn't have to pay more to not be poisoned by our food supply. But that being said, I don't think that you necessarily need to buy organic for everything. You know, so I don't buy organic products. bananas or avocados or anything like that.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
And I also don't think that your meat needs to be 100% grass-fed, grass-finished, although that's what my preference, that's what I bring into my house. But we can't let perfect be the enemy of the good, especially today when eggs are reaching all-time highs in terms of their prices. I think ground beef is one of the most economical things that you can buy in the supermarket, and it's a superfood.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
It's like a literal superfood.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
I love it. I love bison. It's lean. It's great. Wild game, I think, is amazing. Elk, venison, a little gamier. But yeah, I don't think you can go wrong. I really do think that red meat, it's gotten the short end of the stick for so many decades, and we're now starting to gather data. I mean, there was just a meta-analysis of randomized control trials that found that
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
That red meat has virtually no downside from a cardiovascular standpoint other than maybe a tiny bump in LDL cholesterol. But all of the benefit that you get from eating it because it's such a nutrient-dense food, I mean, it is not something to be avoided.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
The idea that animal fat is the cause of modern health problems, of the soaring rates of obesity, type 2 diabetes, even cardiovascular disease, to me, it makes no sense. especially in a time when so many of us are just, you know, where our diets have become dominated by vending machine foods. So we've got to stop demonizing whole foods, animal source foods, plant foods, and the like.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
It's really important to welcome, you know, whole foods back to the table. And red meat is one of the most nutrient-dense foods available to a modern human.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Yeah. I... find it very hard to get good information online unless you're going straight to PubMed. And the reason for that is that everybody has their biases. I mean, I have my own biases, right? But I came to this truly because I had a very ill-loved one, and I saw the toll that nutritional misinformation can take over a lifetime. And
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
For me, I've dedicated my life to helping people understand how to parse the difference between fact and fiction. And it can be really hard because a lot of physicians today will harbor covert biases that they're not necessarily always forthcoming about. And most physicians are not trained with regards to nutrition anyway. And then you get people on the nutrition side
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
side who seem to have adopted the sort of code and the tribalism and the dogma You know, their education that in many ways is bought and paid by the food industry. I mean, I'll just give you an example.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
The Academy of Nutrition and Dietetics, you know, doesn't just take gifts from the ultra-processed food industry, but has been revealed in a Washington Post article by Anahat O'Connor to actually have stock in these very companies. So there's this collusion across the board. I mean, we talk about...
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
The fact that the FDA, almost 50% of its budget comes from the industry that it's tasked to regulate. We see that across the board with every industry, every regulatory agency almost. Nutrition is no different. I just try to do the best that I can. and to share people and to foster scientific literacy.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Because at the end of the day, I mean, I do think that we live in an incredible time where people should be scientifically literate. Like you have all of the world's knowledge at your fingertips 24 hours a day by way of your smartphone, right? Like most of us have access to, if not all of us have access to PubMed. We might not have access to all of the studies and whatever.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
And now with AI, I mean, we're just in the midst of a revolution with regards to the information that like your average person now has access to that just 10 years ago was an impossibility. Yeah, so this article in the Washington Post, Even dietitians now on social media.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
I mean, some of the worst nutrition information that I've seen has come from people with nutrition credentials like dietitians. And that's not to vilify all dietitians. There are certainly some fantastic ones. But some of the worst nutrition information that I see, the least helpful, actually comes from dietetics influencers and things like that. So it can be really hard to find.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
100%. I like to say that the problem with following the science is that the science follows the money. You know, the scientific method is great, but science is an endeavor. It's a human endeavor. It's an industry, and humans are flawed. And unfortunately, I mean, I am very passionate about dementia and Alzheimer's disease because of what my mom had.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
And you've seen fraud in the Alzheimer's space dating back almost two decades now, if not longer. And billions of dollars lost, decades of hope lost, misplaced. And so, yeah, there's ample fraud. Retraction Watch, actually, there was a blog published on Retraction Watch where it was estimated that almost one in seven scientific papers has some degree of fraud in it. Oh, I'm aware of that.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
component of fraud, you know, when one in seven papers.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Well, actually, first of all, thank you for asking me about that. So no Lewy body dementia. At first, it was very nonspecific what my mom had. And so because most of the research goes into Alzheimer's disease, that's sort of where my
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
what i put in my crosshairs but lewy body dementia has actually more in common with parkinson's disease and although there are dietary lifestyle risk factors there's a lot of really interesting data now pointing to an exposure aspect of the pathophysiology of these conditions exposure to
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
occupational levels of certain herbicides and pesticides or certain solvents like trichloroethylene, which is still being used. It was actually recently banned. I will say over the past two months, finally banned, but is still
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
being used in certain dry cleaning applications it's used as a metal degree degreaser um it was used actually for many years uh interestingly enough in place of hexane to extract seed oils um so it's like this awful compound and it's been imp in the pathophysiology of Parkinson's disease.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Dr. Drew, it's great to be here. Thank you so much for having me.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
And Lewy body dementia is closely related to Parkinson's disease in the sense that they're both related to a protein called alpha-synuclein and movement and the like.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
You know, I am. I'm from removing food dyes again, although I think that's a great start. I think by getting the conflicts of interest out of our regulatory agencies, I think that's a fantastic opportunity. I think one thing that I would like, a seed that I would like to plant in the administration, if it's a possibility, is to make it illegal for ultra-processed foods to make health claims.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
What you'll find in the supermarket is that the healthiest foods typically don't make health claims. It's all the ultra-processed junk, whether we're talking these… ultra-processed seed oils or even commercial cereals aimed towards children, lowers cholesterol, heart healthy. I think that should be illegal. I think getting the drug ads off of our televisions, I think. I agree. Yeah.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
So I definitely think that there are some really solid things that he can do. I think making it illegal Ben snap money on sugar, sweetened beverages like sodas, 10% of snap spending goes towards soda, which is like, you know, a new study just came out finding it. Well, for millions of, of cardiovascular disease cases and cases of type two diabetes worldwide, just sugar, sweetened beverages alone.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
And we're spending, you know, tax taxpayers are basically paying for that disease burden. Um, so yeah, A lot that he can do. I'm very hopeful. I don't know how it's going to shake out, but I'm optimistic.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Thanks, Dr. Drew. I'm a big fan as well, so this was really fun.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
And so pervasive, right? I mean, I grew up with this dietary paradigm imploring me every single 24-hour cycle to consume between 6 and 11 servings of grains a day. And if you actually look at illustrated versions of the food pyramid, I mean, it was like...
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Not just unadulterated whole grains, you know, the kinds of grains that you might mill for yourself, but like wheat products and grain products. And lo and behold, that paradigm paved the path for the fact that now 60% of the calories that your average adult consumes comes from ultra-processed foods that are dominated typically by carbs.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
grains these subsidized cheap sources of calories they tend to be extremely nutrient poor this is why oftentimes you'll see them fortified with synthetic vitamins um now the food pyramid thankfully has been retired but it was always built on what was on what's referred to as nutritional epidemiology so looking at large populations studying how they eat studying how their health fares
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
And that's fine for, for example, drugs and things like that. But when it comes to nutrition, something as complicated as nutrition, where people don't eat compounds in isolation, they're consuming whole foods, nutritional epidemiology often falls short. And that is by and large what our dietary guidelines are comprised of, unfortunately.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Well, at the dawn of nutrition science, I mean, that's really all we had. And I think epidemiology is fine in the field of nutrition. You know, I don't want to completely throw it under the bus. It's fine for hypothesis generating. And these hypotheses ultimately need to be to be to bear.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Yeah, tested in the randomized control setting, which we have very few of in the field of nutrition. But unfortunately— So hang on.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Yeah. And particularly, again, in nutrition, like if you were to run a population study on a drug where the baseline exposure is zero, you know, it's very binary, right? Like either you're taking a drug or you're not. Something synthetic created in a lab.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
But with nutritional epidemiology, oftentimes, the vast majority of the time, we gather data by way of what is referred to as food frequency questionnaires, which is very unscientific. I mean, these questionnaires are prone to recall various biases with regards to recall. A lot of the times, people are not super authentic with the way that they fill them out.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
There are biases in terms of how we report calorie consumption and the consumption of various foods that we perceive as being unhealthy. And, um, and so that, that's, that's typically the tool that is used. And oftentimes it leads to a lot of biases that emerge in the literature. So for example, you'll see that people who, and this is getting to the red meat is bad for you.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Psyop oftentimes a lot of, uh, What you'll see is that people who tend to consume more red meat, for example, they're more likely to drink excessive amounts of alcohol, they're more likely to smoke, they're more likely to lead sedentary lifestyles. So this is referred to sometimes as healthy user bias or multi-coloniality. depends on the vernacular. But essentially, it's very unscientific.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
And so it yields all kinds of data that might, to the uninformed individual onlooker, make sense from a narrative standpoint. But it actually is not borne out in the clinical setting. But nonetheless, this is what has formed the foundation of our dietary guidelines. And so for years, we've We've adopted, we've been ingrained with a certain perspective on what it means to eat healthily.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
That meat is bad, eggs are bad, that grains are good, that we need to eat whole grains. Even more that we have a biological requirement for grains and grain products, which we do not. And so I think that this is part of the reason why we're seeing such abysmal public health statistics. I mean, today... 42% of the adult population is not just overweight, but obese.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
About two-thirds of us are either overweight or obese, but actually we're trending towards a country where 50% of us are going to be clinically obese. About half of us have type 2 diabetes or prediabetes. 90% of us have some component of metabolic syndrome, which I'm sure you're well familiar with. And so it's a really sorry state of affairs. And I think that nutrition is one part of the pie.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
It's a major slice of the pie. But I think part of the constellation of factors that has led so many of us to be so confused about what it is that we're eating is this nutritional misinformation that we continue to be spoon-fed.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Yeah, well, you probably remember the Human Genome Project, which was kind of a disappointment. Completed in, I believe, 2005. The goal of that project was to get to the root cause, the bottom of all of these conditions that seem to have been saddling society at that point. Cardiovascular disease, cancer, dementia.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
And what turned out to be the case is that these conditions are minimally heritable. I mean, it can be traced back to epigenetics, the way that our genes and our lifestyles interact with our environment. And our environment, of course, includes the foods that we're eating. Yeah.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
yeah well i grew up you know when i was growing up and this sort of dogma still permeates i think much of the the zeitgeist with regards to nutrition that meat is unhealthy it's something to be consumed sparingly that saturated fats found in whole animal source foods are to be consumed in strict moderation growing up i mean we didn't have butter in my household we had margarine we had these fake yeah petroleum based fats
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
that we now know, I mean, were toxic to the cardiovascular system, to the brain. They were artificially created, partially hydrogenated oils. Yeah, you take a lot of margarine?
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Yeah.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Yeah, and I've always actually been quite apolitical, but I started to see that the conversation around nutrition and how we might eat to live longer and more healthily was being corrupted with this sort of covert activism with regards to climate efforts. And I thought that was really unfortunate. And for those that are unfamiliar with my work, I got into this because my mother was very sick.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
At a young age, she was diagnosed with Lewy body dementia. And I was a generalist journalist, but I had no choice but to become singularly focused on health when my mom became sick. I mean, she was the most important person in my life. And I grew up with this food pyramid paradigm, seed oils everywhere in my household.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
We traded the whole fat, the natural fats found in whole animal source foods for their synthetic counterparts, which we've only decades later learned were toxic. And so that's why I have this real chip on my shoulder with regards to helping people better be able to separate fact from fiction.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
And now, thankfully, I mean, we're getting lots of quality data coming out to the point where it's almost irrefutable. I mean, just last week, the FDA finally acknowledged that eggs, you know, eggs, we can finally refer to eggs as being healthy. It's not that the science changed. It's not that the facts changed, right? The narrative changed.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
Yeah, well, I think it's definitely a move in the right direction. I don't think that removing synthetic dyes from the food supply are magically going to make Americans healthy again. I think, you know, the problems are systemic. We overconsume ultra processed foods that are highly calorie dense, hyper palatable, nutrient bereft. But I do think it is a step in the right direction.
Ask Dr. Drew
Max Lugavere: Nutrition Expert Busts “Meat Is Bad For You PSYOP” + Viva Frei on CA Wildfires & Next Canadian PM – Ask Dr. Drew – Ep 446
I mean, some of these compounds require warning labels in other countries if they're not banned altogether. And this is particularly important for those that don't have a choice but to feed their children every morning these foods that are saturated with synthetic additives.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
I realized the power of story halfway through college, and I realized my own aptitude for telling them, not just verbally, but across myriad mediums, whether through design or through I mean, gosh, there's been so many instances of my life where I've dabbled creatively and I've just really enjoyed that process. And music is a form of storytelling.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Obviously, people listening to this who are in the world of marketing recognize that good marketing is really all about story. And That led to me pivoting away from a pre-med track, which I thought wasn't going to lead to my ultimate happiness. And despite having this passion for health and medicine, I ended up double majoring in film and psychology.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And that led to me getting this dream job out of college as a producer and a journalist and a host, a presenter for this television network in the United States called Current TV. So I was a filmmaker in college. And that led to me somehow getting a job where I was reaching 100 million homes every night on this TV channel in the United States called Current TV. And anybody can Google it.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
It doesn't exist anymore, but it used to. And so I had been a filmmaker in college, and that led to me getting to produce films and short documentaries on this television platform for many years. working with some of the best in the industry.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Now, when my mom became sick, I had actually, at that point, I had left that job and I was essentially unemployed, but I was still a filmmaker by trade, in terms of my skillset, a storyteller. And I, as an artist, I think the plight of the artist in many ways is to take pain and suffering and burden and to transform it into something meaningful.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Obviously, that's not the goal of every artist, but I think in a way that's what art does. It takes an aspect of the human experience, pain or suffering, and turns it into something that allows us to see that pain and that suffering from a different vantage point. in a way that makes it more perhaps meaningful, gives us a different sort of experience of it.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And when my mom became sick, that was, as I've mentioned, the most painful, difficult thing I'd ever experienced in my life. And as an artist, I felt compelled just in terms of my own mental fortitude as a way of reconciling what it was that myself and my family going through, I felt compelled to turn that into something meaningful and artful.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And the medium that made the most sense to me at the time was film. Now I'd never made a long form documentary film. I had only worked professionally as a short form documentary filmmaker. But I thought that this was a really powerful opportunity for me to accomplish multiple things at once.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
One was to, again, create a piece of art that would give meaning to me for this experience that was painful and traumatic. But on the other hand, I thought that it was a really effective way of producing a body of work and a calling card that would potentially allow me access to people that wouldn't otherwise pick up the phone, so to speak.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And so in envisioning this documentary, for me, it was a way to actually exploit my media credentials to get to have conversations with researchers and scientists who might actually provide a degree of illumination in terms of what it was that my mom was going through.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And so I had this idea of doing a long form documentary about dementia that centered on my mother and the most important person in my life that was potentially going to give meaning to this experience that we were all going through, but then also professionally give me a reason to reach out via email to some of these researchers who are publishing
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
on the role of diet and lifestyle in brain health so that I can potentially go to their labs and bring a camera crew with me and ask them all of these burning questions that most people don't get to ask to researchers. Because again, most people get 15 minutes with their doctors and then they're sent on their way. But I had the wherewithal to
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And maybe the naivete or a sense of entitlement to actually reach out to some of the researchers who were publishing it in the peer reviewed literature to maybe get to sit with them for 30 minutes to an hour to ask them these kinds of questions about maybe what it was about my mom's diet or lifestyle that may have over the years increased her risk for developing this condition or from a more high level view.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
what it was about the standard American diet and lifestyle that seemed to be increasing risk for so many of us, as you've seen, John, in your family. I mean, we're not alone in this.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
So many people today are struggling with cognitive decline or seeing family members be diagnosed with conditions like Alzheimer's disease or even Parkinson's disease, which is now the world's fastest growing brain disease. And I didn't know what I was doing. Again, I attribute the documentary, at least in part, to my own naivete.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
I didn't know what it was going to entail to produce, which is part of the reason why Little Empty Boxes took me 10 years to get done. But ultimately, I think it's the most important thing that I've ever done. It's my greatest achievement thus far, and I'm incredibly proud of it.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
So it's the world's first ever dementia prevention documentary, and it focuses on the science of dementia prevention, focusing on the things that may have gone wrong in terms of policy, public health, that seem to be radically increasing prevalence of these kinds of conditions. But then it's also a deeply humanistic story.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And it follows, first and foremost, a family stuck in the throes of chronic disease. And it's a film that anybody who's ever struggled with this will certainly relate to. And it's about the frustration and it's about the fear that becomes so common when dealing with these kinds of conditions.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And that is, I wouldn't categorize it as unfair. I think it's honest in the sense that I really wasn't able to find anything to save my mom, so to speak, even though that was my intent. Ultimately, my mom's health continued to decline. And that's why I've become so fixated on the notion of prevention, because I learned that these conditions begin decades prior to the onset of symptoms.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And so for me, it's about getting this message out to people who are not yet affected so that they can perhaps steer the ship in a different direction. But yeah, just to go on a brief little tangent, we did a theatrical release for the film in the United States. And we attempted to do a traditional sort of release in which we were going to try to get reviews about the film written up.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And, you know, that was a really interesting experience. And I would say that the reviews, we have a 100% audience score on Rotten Tomatoes. And people who watch the film really understand was that I was trying to accomplish that. And on IMDb, the score is, I think it's between 8 and 9 out of 10.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
I mean, the vast majority of reviews have been overwhelmingly positive and receptive to the mission of the film. But when you're putting a film on a desk of critics, right, you have no idea how they're going to respond to the film, particularly a film that covers a topic that can be incredibly polarizing, as I've discovered over the past decade of my life, immersed in this space.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And there was a degree of heartbreak that I felt for a very small portion of reviewers who thought that the film was, you know, like a stealth health documentary. And that was really heartbreaking to me because the film really, it's about my mom and it's, we present ideas in the film as the IndieWire review picked up on, but there is no silver bullet that's presented.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
There is no magical diet protocol that's presented to prevent these conditions. I mean, the film explores, I think, really important ideas. And some ideas that are possibly even a little bit outside of the box. But I think that's important because this is a condition where we do need to look for answers, I think, in places that are perhaps less conventional. 99.6% fail rate.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And we see widespread fraud, even within the field of Alzheimer's disease, showing us that a lot of the science that's been put out over the past few decades... has actually been fraudulent, which pains me to say, but this is well-documented, published in the magazine Science, which is a highly credible paper. So there's widespread fraud in the field of Alzheimer's disease.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
It takes 17 years on average for just a proportion of what's discovered in science to be put into day-to-day clinical practice. And when the health, the lives of our loved ones are on the line, that's not time that we have to waste. And billions of dollars are being spent potentially going down erroneous paths with regards to these conditions, as we've seen.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And I've talked about this on other podcasts, ad nauseum, the fraud that has permeated the field of Alzheimer's disease. And again, I'm so grateful that the vast majority of reviews that we've had have been overwhelmingly positive. Anybody who's taken the time to see the film has really, I think, appreciated it.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
But there has been a tiny proportion of reviews that, honestly, I feel are heartbreaking and don't represent the film at all. But I guess that's just par for the course. For me, it's upsetting because I'm so close to the film. It's a film about my mother that was done with zero commercial intent and has taken me 10 years to complete. But I guess it is what it is.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
I'm just grateful that the audience that the film deserves has found the film and that the audience reviews, which are the most important to me, not critic reviews, audience reviews, have been overwhelmingly positive. Again, 100% on Rotten Tomatoes.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
I think there are a few misconceptions. When starting out, I realized that if I could do anything, it was to correct. And these are misconceptions that I identified, at least in part, because they were misconceptions that I myself had harbored. One is that these conditions are genetic, that they're inherited, which I learned very early on was not in fact the case for the vast majority of cases.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
This became viscerally apparent to me when I realized that my maternal grandmother, my mom's mom, lived until 96 and was cognitively intact until the very end. And in fact, my grandmother was living with my mom. And there were a good number of years prior to my grandmother's passing where my grandmother's cognition was better than my mother's. And my grandmother was 30 to 40 years her senior.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And so that was very odd. that my grandmother was cognitively perfectly healthy and sharp, and her daughter was actually the one who was succumbing to dementia, this condition that we often associate with older people. To me, the question became very early on, what changed?
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
What changed in between my grandmother's generation and my mother's that led to my mom developing this condition, and yet my grandmother was seemingly inoculated against it? Another misconception that I had was that these conditions were diseases of aging, that they were a natural part of the aging process, which again, you know, using my own grandmother as an anecdote didn't seem to be the case.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And my mom was very young. And then finally, I think I learned that one of the things that makes these conditions so hard to treat once they've set in is that they begin years, if not decades prior to the onset of symptoms. Similar to heart disease, cancer. I mean, these conditions don't begin overnight. They're simmering under the surface preclinically for decades.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And so that gives us a really powerful window of opportunity to change the course of our cognitive destiny. And I realized that I was only interested in these topics because I was seeing it up close and personal with a loved one who had the condition.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
But the fact that I could start to implement whether dietary or lifestyle interventions in my own life that might not with 100% certainty prevent me from ever developing a condition like Alzheimer's disease or Parkinson's disease, but could
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
according to the best available evidence lower or minimize my risk for these conditions well that was a really powerful call to action for me but the only reason why i was interested in in taking those steps was because i had a loved one with the condition but what if i could get this information out to the public at large that hey these conditions which we
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
tend to assume are inevitable, natural, dare I say natural aspects of aging or inherited. If none of those are in fact the case, and we can actually take steps today to improve our odds 10, 20, 30 years down the line of having a better fighting chance against these kinds of conditions for which there is no effective pharmaceutical treatment.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Well, then that was something that I felt really inspired to do. And so those were some of the misconceptions that I realized I had been harboring and that were in fact misconceptions. And so a lot of my work has been about debunking that. We really do have a lot of agency when it comes to our brain health. There's a lot that we can do. And diet, I love to talk about diet.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Anybody who finds me on social media, I'm a big nutrition nerd, but diet is just one thin slice of the pie. There are so many other factors, variables that fall within our control. And so being a sort of walking meta-analysis for this topic has become one of my missions.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And all that is to say that there is a lot that we can do, whether it's diet, whether it's lifestyle, whether it's various medical risk factors that we can attend to. There is a ton that we can do. And I just don't want anybody to feel helpless or hopeless about these conditions.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
The fact that I could start to implement whether dietary or lifestyle interventions in my own life that might not with 100% certainty prevent me from ever developing a condition like Alzheimer's disease or Parkinson's disease, but could, according to the best available evidence, lower or minimize my risk for these conditions. Well, that was a really powerful call to action for me.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
One of the things that I think is really important to wrap your head around is that these are conditions of midlife with symptoms that appear in late life. And this was actually one of the reasons why I decided to undertake writing a book. My first book, Genius Foods, really was...
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
a project that was undertaken when I came to the realization that the same steps that you might take to batten down the hatches and reduce your risk for these conditions 10, 20, 30 years down the line also seem to improve the way that your brain works in the here and now. So while I would understand why a 20 or 30 year old might not be all that concerned with dementia during this phase of life,
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
There's now a burgeoning field of science known as nutritional psychiatry, which makes the connection between our diets and our lifestyles, well, specifically our diets, and the way that our brains work, our ability to show up in the world, our ability to focus, pay attention, tune out impulses, to have better mental health with regards to anxiety and depression.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
this field of nutritional psychiatry is incredibly exciting because depression, I think for many people, we tend to feel a sense of depression happening to us or a sense of perhaps moral failure around depression, but depression is natural. And there are many aspects of, I think, modern life that are pulling the trigger for so many of us with regards to these kinds of mental health conditions.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
I mean, today, so many of us are suffering from diseases of despair.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
and certainly there are aspects of life that will lead to depression i was certainly very depressed during a lot of the time that my mom was suffering with this condition particularly at the onset and as well as at the end of her life but also much of how we treat ourselves today whether we're talking about overly sedentary lifestyles or diets that are replete with ultra processed foods i mean for many maybe not all but for many people do actually
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
illicit feelings of dour mood of anxiety and so to me that was the real value add for younger people in their 20s and 30s who are really maybe just beginning their careers or are starting to see repercussions their diets and their lifestyles in terms of their mental health that there really is an empowering story here and that the same steps that you might take to
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
reduce your risk for these kinds of conditions in midlife actually also seem to improve quality of life when young. And so that's why I actually named my first book, Genius Foods, as opposed to the dementia prevention foods, because eating foods like, for example, avocado actually improve cognitive function.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
I mean, for example, avocado consumers seem to have better cognitive function across myriad cognitive domains than avocado non-consumers. And that's an observational study, but mechanistically, it makes perfect sense when you consider the micronutrients and the phytonutrients that avocados contain. And that's just one example.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Blueberries are another example of a food that we know directly supports cognitive health. There's a bounty of data linking blueberries to better cognitive performance. Dark chocolate, cacao flavanols are another food that can potentially boost brain function. And this is something that should appeal to anybody across the age spectrum.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
So to me, that's the empowering message is that this is not just about preventing a condition. It would be worth taking these steps and eating these foods to prevent these kinds of conditions that we're talking about. I think the exciting part of the story is that this is not just an investment. This is not just like a long-term investment.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
This is an investment that pays dividends, like serious dividends in the here and now. And that to me is part of the value add for younger people.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Well, I would say today, the hierarchy that I use these days, and I try to remain open to changing my perspective as new data presents itself or as my own thinking about diet and nutrition shifts. But today I would say that my sort of food pyramid, it's a three rung pyramid, and I The first rung of the pyramid really is about prioritizing minimally processed whole foods.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
So today, 60% of the calories that your average adult ingests comes from what are called ultra processed foods. And these are the kinds of foods that are now being linked to myriad chronic diseases, whether we're talking cancer, heart disease, type two diabetes, obesity, also Alzheimer's disease and dementia and worse mental health.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
What if I could get this information out to the public at large that, hey, these conditions, which we tend to assume are inevitable, dare I say, natural aspects of aging or inherited, if none of those are in fact the case, and we can actually take steps today to improve our odds 10, 20, 30 years down the line, well, then that was something that I felt really inspired to do.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
These are the kinds of foods that tend to line our supermarket aisles. Now your average supermarket today, 73% of the items are characterized as being ultra processed. And when I use the term ultra processed, I mean, this is a very low resolution term at this stage. We don't yet have the data to know exactly what types of ultra processed foods are the most nefarious.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Although that picture is starting to emerge, we are starting to see that sugar sweetened beverages, for example, are among the worst. like sodas and things like that.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
But in general, as a general screening tool, shelf-stable, packaged, processed foods, the kinds of foods that you might see in a hospital vending machine, unfortunately, these are the kinds of foods that are now being linked very strongly to chronic disease. So you want to avoid those to the best of your ability, which isn't to say that you can't have some here and there and be totally OK. You can.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
But again, today, your average adult, 60% of the calories are coming from ultra processed foods. I'd like to see that. I mean, I think 0%, it doesn't need to be 0%. It can be 10%. It could be maybe 20%. You'd still be doing a lot better off than your average adult today.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Yeah, on the periphery. Yes, exactly. And ultra-processed foods, I mean, these are the cakes, the chips, the crackers, the confectionery products, even commercial breads these days. Frozen foods. I'm not talking about frozen fruits and vegetables. I'm talking about mixed dishes and essentially convenience foods that are loaded with preservatives that are usually nutrient depleted.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Fried foods are a good example of ultra-processed foods that you want to typically avoid unless you're frying them yourself. And a good heuristic for an ultra-processed food is a food that you couldn't possibly make in your own kitchen if you tried.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
So these are foods that need to be made at commercial scale and couldn't be replicated at home unless you try to use additives that are not typically found in an average kitchen. You want to prioritize the minimally processed foods. I don't think that we should be extremists about our food choices.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Now, obviously there are a lot of people today that have adopted carnivore style diets and many people are on for various reasons, plant only diets, vegan diets and things like that. I don't think that either extreme approach is ideal. And I think there's value to be gained from both sides of the aisle, so to speak.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And so for me, integrating both animal source foods like grass fed, grass finished beef, free range eggs, free range chicken, there are lots of benefits to integrating those kinds of foods. But even if the foods with those specific characteristics are off limits to you, any lean red meat is going to be a health food when compared to its ultra processed alternatives.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
I don't like to let perfect be the enemy of the good. you don't have access to the most pristine grass-fed, grass-finished beef, I still think it's really important to underscore the nutritional value of red meat, despite it maybe coming from a more conventional farming system. Eggs. Any egg is a cognitive multivitamin.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
An egg yolk is literally a care package devised by nature to provide a little bit of everything required to grow a brain. And eggs are the top source of choline, for example. In the standard American diet, 90% of adults consume inadequate amounts of, and yet it's one of the most important nutrients for good brain health. Eating eggs, eating wild fatty fish provides DHA fat.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
It's an incredibly important nutrient for good brain health. So I'm a huge fan of animal source foods and I advocate for them unapologetically, but I also think that plant foods are incredibly important as well. I've already talked about avocados, blueberries, dark chocolate are incredible. Dark leafy greens are amazing. They have very low calorie density and they're very nutrient dense.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Integrating both foods of plant and animal origin, I think is incredibly important. And then the top rung of my food pyramid to really get granular is to prioritize protein. And that's something that I might not have said five years ago, but I do think that there is tremendous value from the standpoint of aging and longevity and also of brain health specifically. Now data is starting to show
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Of prioritizing protein in your diet. It's the best way to maintain muscle as we get older, which becomes increasingly difficult. And when we prioritize protein in our diets, protein rich foods like red meat and eggs, they're not just valuable for the protein that they contain. They also contain myriad essential micronutrients again, choline, which I've mentioned, but zinc like vitamin B12.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Iron, for example, creatine, which is concentrated in red meat and fish. And and so I think that by prioritizing protein, I think it's a fantastic strategy and there are a lot there's essentially no downside to even over consuming protein because it's in part one of the reasons why it's I think valuable to prioritize protein is because it's so satiating.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
It's the most satiating macronutrient and we live in a time now where two-thirds of adults are either overweight or obese. So this ultimately comes down to a satiety problem, that our diets are predominated by foods that are minimally satiating.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
So by prioritizing protein, you're not only prioritizing the most satiating macronutrient, it's going to fill you up more effectively carbohydrate and fat predominant foods. These foods also tend to
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
bring along with the protein the amino acids really important micronutrients that directly support healthy aging so i think that's a fantastic strategy and there's no downside to over consuming it for somebody with healthy kidneys there's no negative impact on kidney health the potential downside of under consuming it while there are a lot you will tend to under consume
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
protein, which is a very important micronutrient, of course, but also the micronutrients that come alongside of it, or this is known as the protein leverage hypothesis, which gives a rationale for that phenomena. And yeah, that's just scratching the surface, but those are the three rungs of my food permit, so to speak.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
That's a great question. I attribute the impact that I've had, which to me is the primary indicator of success that I use. How many people am I impacting? Is that impact a positive one? What kinds of feedback do I get? And I attribute my success in that regard to the fact that I am aligned with my purpose. And it took me a couple of decades to figure out what my purpose was.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And my purpose obviously is something that I discovered by way of real personal tragedy, which is sometimes what it takes. But I feel aligned in the sense that you have to do what you can't not do.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And I couldn't just sit back idly when I saw the most important person in my life suffering with this kind of awful condition, America's most feared condition, and being given 15 minutes in each doctor's office, at which point, after which a doctor would scribble a few notes on a prescription pad for a drug that had minimal effect, no disease modifying treatment, no disease modifying impact, and then send us on our way.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
left to our own devices. And I realized at that point that I couldn't sit idly. I had to speak up. I had to stand up and learn all that I could, despite the fact that I didn't have a formal training in this regard. At that point, I was able to do an inventory of my skills as a storyteller, as a communicator. I wasn't an academic, but I realized that I had spent the past six years communicating
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
delicate and important topics to a mass audience. And so that I knew that I was really good at thinking on the fly and on my feet and communicating responsibly because words are powerful. So when communicating topics such as health literacy to be really intentional about your word choice, which is something that I was very adept at.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
I realized that I was good at what it was that I was doing and that I enjoyed what I was doing, despite the fact that this was all rooted in something that was very tragic for me. I knew, as I mentioned earlier in our conversation, John, that I love nutrition and health and talking about this stuff.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Hey, John. It's great to be here.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
This is something that I would be interested in learning about had my mom not developed this condition. I mean, I would probably be interested in learning about it from a different vantage point, more from a fitness standpoint. But all of these things had to align for me to realize that I was aligned with my purpose.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
After I had that realization and I just simply proceeded to do what felt most natural to me, things really started to accelerate in terms of my professional opportunities. And I think it's really important for people to understand that you don't need to apologize for achieving a degree of commercial success, which I'm very grateful that I've been able to.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
My first book, Genius Foods, was a bestseller. And then my subsequent books have all been bestsellers. But I wouldn't be able to dedicate the time in my life to learning, the amount of time that I allocate to learning about this topic every single day, I'm not able to pay my rent what it is that I'm doing.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
The fact that I have a commercially successful podcast, for example, I wouldn't be able to dedicate such a significant proportion of my life to learning about this topic and the rigor that I dedicate to investigating nutrition science as a non-academic had I not been able to, from early on, start to make money with what it is that I do.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
So you have to find a way to identify what your passions are, but it's not enough to just be passionate. You have to also identify what your purpose is. And my purpose obviously had something to do with storytelling and communication. I recognized that early on.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
But then you also have to be able to find a way to commercialize it in a way that is responsible and doesn't involve selling your soul and compromising your integrity and your values in doing so. Because money is, in a way, a form of energy.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And because I'm able to keep a roof over my head, doing what it is that I do, not distracting myself with other things, it's made me better at what it is that I do. A lot of documentary filmmakers, for example, They have their one documentary passion project and they'll produce ads. They'll do marketing to pay their rent.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
I had the idea of doing this long form documentary about dementia prevention, which is not something that has ever been undertaken before. And rather than go and try to make films for hire for other people, I just continued to learn about this topic that I was filming during the day. But then I started writing about it and I started creating social media content about it.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And then I started having broader conversations about it on my podcast, The Genius Life. And all of that sort of created this pie that at first, wasn't very profitable, but there were signs that this might be profitable, which just further cemented the initiatives that I was taking to dedicate time to these various different arms of my business.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And then ultimately it became something that allowed me to focus full time on health science communication. And I'm so incredibly grateful that I've been able to do that as a result. But yeah, it all comes back to purpose and passion.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And the fact that I wake up every single day excited to read new science, to read a new paper, to get better at understanding science and to get better at assessing scientific literature, which is something that it's a skill that you're always improving on. And I attribute it all to really getting to focus on this full time.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And part of that has to do with recognizing my purpose and not just being focused on the passion side of things, but also the purpose and being able to do a self inventory of things that I know that I'm capable of, knowing where I could use a little bit of help and so on and so forth.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
I think it's important to remain open-minded and to never let go of that student mindset, to always be learning and seeking out answers and better answers, and to always be willing to pivot when new data presents itself. Just to always be learning, sharing and improving and having a growth mindset about things. I think that's really important.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
When my mom became sick, I didn't sit idly on my hands and take a passive approach. I took an active approach in her health. And in so doing, I learned more than I ever thought I would about these kinds of conditions, which so many people seem to be suffering from. The mindset... That I credit, despite the fact that I hadn't gone down this traditional path, I felt entitled to answers.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And that entitlement compelled me forward to ask questions that I might have felt I wasn't able to ask had I had a different mindset about them of exclusion where I'm not a medical doctor or an academic scientist. I should... just assume that these questions are being asked by the so-called experts. But no, I think we should all, there's a degree of entitlement that I think you have to have.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Malcolm Gladwell talks about this in his book, I believe it was Outliers, where he talks about the value of having a sort of entitled mindset. And yeah, it's been the world to me and it's helped my family immensely, not always in the ways that I would hope it to have helped. But I think my family's better off for it and I'm certainly better off for it. And
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
getting to have conversations with you to such a large audience, John, I think in a small way, it's made the world better off for it as well. I'm just grateful.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Well, first and foremost, I would love for people to watch Little Empty Boxes. It's now available on Amazon Prime in the U.S., on Apple TV, and for anybody who is outside of the U.S., it's at littleemptyboxes.com. And yeah, it's a real movie, so people can watch it tonight if they so choose.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
For a real deep dive into any of these topics from a scientific standpoint, my first book, Genius Foods, is a great starting place. It's a literal owner's manual for the human brain. And then I cover a lot of these topics regularly on my own podcast, which is called The Genius Life.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Yeah, absolutely, John. That's a great place to start. People often ask me my why. What is the purpose, the mission behind this? everything that I seem to put out into the world. And it really all comes back to my mother. Now I was raised in a very small family, oldest child. I've got two younger siblings and I don't have much of an extended family.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
It was really just me, my mom, my dad, and my two younger brothers. And I had always been interested in health and nutrition. That was an interest that began in high school for me. But it was very much one that was rooted in, I think,
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Vanity, fitness, performance, all the kinds of things that a young, insecure high schooler gets interested in as a way of alleviating some of the social pressures that we all feel growing up. And that led to me starting college on a path to go into medicine.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
But ultimately I realized that I was a storyteller and I had creative chops and I really appreciated learning that about myself halfway through college. And that led to me getting a job as a journalist working for a TV network in the United States called Current TV for many years. I did that straight out of college and that took me up until around 2011.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And then it was then in my personal life where my mom, somebody who meant the world to me, the most important person in my life by a long shot started to display the earliest symptoms of what would ultimately be diagnosed as a rare and incurable form of dementia called Lewy body dementia. She was 58 years old at the time. She, you know, was still very much in the prime of her life.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
She was a woman who ran a business and who raised three kids. and really was an incredible matriarch. And at 58, she started to complain of brain fog. She started to experience and express confusion when articulating seemingly simple ideas and thoughts. And in tandem with that, there was a change to her gait. She started to have movement symptoms.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And for me, somebody who's a non-academic, not a medical doctor, it took me completely off guard, but ultimately I chalked up what I was seeing and what I was hearing to aging, just as simple as that, just par for the course of getting older.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
But it became increasingly serious and it became something that was increasingly talked about around the dinner table or when I would call my mom to catch up with her because I had been living in Los Angeles at the time. And ultimately I realized that I needed to step in and start accompanying my mom to her doctor's appointments to try to better understand what it was that she was experiencing.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And part of this was because when I was growing up, if I had so much as a cough, within moments, seemingly, I would be sitting in a pediatrician's office with my mom. My mom was very hands-on with my childhood. She always took an active interest in my health, how I was feeling.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
When my mom became sick, I was the only person really in my family with this background interest in health and nutrition to the degree that when I started college, I was on a pre-med track. I realized that I really needed to be there with her because, I mean, as anybody who's ever experienced chronic illness knows, disease is a very frustrating and alienating place. It can be confusing.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
It can be scary. And it becomes difficult given all those emotions to advocate for yourself when you're in that doctor's office physicians typically give you 10 to 15 minutes these days if you're lucky and so i flew back to new york and i started going with my mom to doctors visits and ultimately we had to take a trip to the cleveland clinic in ohio
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
where for the first time my mom was prescribed drugs for both Alzheimer's disease and Parkinson's disease. Because Lewy body dementia, for anybody who's unfamiliar with it, it's like having both Alzheimer's disease and Parkinson's disease at the same time.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And that moment to me when my mom was given that initial diagnosis, murky as it was even in those early days, Googling those drugs and reading their phrases would stand out to me like no disease modifying effect.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And that these conditions, whether Alzheimer's disease or Parkinson's disease, that they were terminal conditions, ultimately incurable conditions, progressive neurodegenerative conditions. That was the first time in my life that I'd ever had a panic attack. And I've always been a pretty even killed guy, very rational, very reasonable. That was like an atom bomb going off in my world.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And I was in my late 20s at the time, mid to late 20s. And I had other career interests, I had other passions, but in one fell swoop for me, everything, my entire purpose I felt on this planet was to understand to the best of my ability why my mom developed what she had developed, to understand, to wrap my head around what might be done to help her from a holistic standpoint, because
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
I mean, from day one, I had the recognition that these drugs had no disease modifying effect. And then ultimately to do what I could to prevent this from ever happening to me, because I realized for the first time that I had a risk factor now. And so the more I would learn, the more I would feel compelled to share. Really, I mean, at its core, it was about self-interest.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
It was about how to improve my mom's life. how to potentially slow or stop this from progressing in her, which I unfortunately wasn't able to do, but then also to prevent this from happening to others that I care about. And the more I would learn, the more I felt compelled to share in part, because the best way to learn anything is to teach.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And I realized very early on that I was talking about something that really nobody else was talking about. And it started to snowball and gather traction.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And the more I would learn, the more I would share and the more people would be interested in what I had to say about this topic, which I was discussing through a lens that, again, nobody else was talking about dementia through the lens of prevention. And it really galvanized for me what I feel like is my life's mission and purpose.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And it's obviously led to this body of work, which you've referenced, John, but it all comes back to me to my why. Everything that I do, everything that I put out, I envision in a way somebody on the other end of the screen being like my mom, confused, scared, worried about their cognitive health or the health of their loved ones.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
And it's a really powerful filter through which to view wellness and nutrition and all these things that we now are seemingly inundated with, these topics which now seem to especially now at the public stage, seem to dominate public discourse in many ways. And we've seen the rise of the wellness industry. But for me, it was never about a commercial interest or anything like that.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
It was really about just doing the best that I could do for my mom.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
So Little Empty Boxes is the name of my documentary, which just came out and it documents this. So I, as I mentioned, when I began college, I was on a pre-med track. And then halfway through college, I went to University of Miami, and I sat in on an introduction to motion pictures course.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
I'd always loved movies, but actually music was always the medium to me that was the most visceral and resonant. But nonetheless, I think I became friends with somebody who just had me sit on a class that he was taking, and I just really loved what... The intellectualization of storytelling, which is something that I hadn't previously considered and how story really is historically.
Passion Struck with John R. Miles
Max Lugavere on How to Boost Brain Health Through Diet | EP 556
Being able to tell stories is part of what defines us as human beings. and that I could learn more about this art and ultimately influence people, whether it's to have a certain emotion or emotions or to have a potentially positive impact on the world.
Passion Struck with John R. Miles
Kari Leibowitz on How to Overcome the Winter Blues | EP 554
and you won't want to miss it.
Passion Struck with John R. Miles
Kari Leibowitz on How to Overcome the Winter Blues | EP 554
The fact that I could start to implement whether dietary or lifestyle interventions in my own life that might not with 100% certainty prevent me from ever developing a condition like Alzheimer's disease or Parkinson's disease, but could, according to the best available evidence, lower or minimize my risk for these conditions, well, that was a really powerful call to action for me.
Passion Struck with John R. Miles
Kari Leibowitz on How to Overcome the Winter Blues | EP 554
What if I could get this information out to the public at large that, hey, these conditions which we tend to assume are inevitable, dare I say, natural aspects of aging or inherited, if none of those are in fact the case, and we can actually take steps today to improve our odds 10, 20, 30 years down the line, well, then that was something that I felt really inspired to do.
Passion Struck with John R. Miles
Own Your Cracks: Embrace Wabi-Sabi to Grow Into What Matters | EP 555
You don't want to miss it. The fact that I could start to implement
Passion Struck with John R. Miles
Own Your Cracks: Embrace Wabi-Sabi to Grow Into What Matters | EP 555
whether dietary or lifestyle interventions in my own life that might not with a hundred percent certainty prevent me from ever developing a condition like alzheimer's disease or parkinson's disease but could according to the best available evidence lower or minimize my risk for these conditions well that was a really powerful call to action for me what if i could get this information out to the public at large that hey these conditions which we tend to assume are
Passion Struck with John R. Miles
Own Your Cracks: Embrace Wabi-Sabi to Grow Into What Matters | EP 555
inevitable, dare I say natural aspects of aging or inherited, if none of those are in fact the case and we can actually take steps today to improve our odds 10, 20, 30 years down the line, well then that was something that I felt really inspired to do.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
I looked through the medical literature and I determined the foods that were going to be the most accessible, the most available to people that are listening to this and watching this, that are going to serve a neuroprotective effect. Foods that are literally superfoods for the brain.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
And I coined the term genius foods, which is not a scientific term, but it's the term that I've applied to the foods that are going to give your brain the most bang for its buck with regard to neuroprotection,
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
with regard to promoting neuroplasticity by providing important builder block molecules like mucosahexaenoic acid or DHA fat, which we know is one of the most important and yet under-consumed structural building blocks of the brain. And so we can look to certain foods like avocados, for example. Avocados at this point are pretty widely available.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
And avocados are a fruit that provide the highest concentration of fat-protecting antioxidants of any other fruit or vegetable. Wow. Yeah. Why? This is of relevance to the brain because the brain is made of fat. Right, Dr. Hyman? The brain is made of fat, but not just any fat. It's made of a type of fat that is most prone to oxidation, most vulnerable to what's called oxidative stress.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
And so you eat an avocado, which is rich in vitamin E, a fat-soluble antioxidant, It literally is one of the most powerful brain anti-aging foods that you can consume. It's also loaded with fiber, which makes it satiating and it helps support gut bacteria, which is promotive of a healthy gut microbiome.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
It contains potassium, which we know is really important for helping maintain a healthy level of blood pressure. And it also contains compounds called carotenoids, which we know protect neural tissue, both in our eyes and in our brain. This is one of the reasons why avocados and dark leafy greens are protective against age-related macular degeneration.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
They contain these carotenoids, which we now know also protect brain health. So that's one of my favorite foods, avocados.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
Yeah, I'm the same way. I think it's better to, for me, well, it's that slogan, once you pop, you can't stop. We know now, thanks to scientific research, that's a slogan with scientific backing at this point. That is a truism at this point, right? Because foods like tortilla chips are hyperpalatable. They combine salt.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
Yeah, I mean, the thing is, we feel as though we feel like there's this innate sense that we should be able to moderate our consumption of those foods, right? That's part of having a healthy relationship with food.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
However, I think what most people fail to realize, and what's certainly not acknowledged by even our most esteemed healthcare professionals and, and those in the nutritional orthodoxy, it's that these foods are not designed to be consumed in moderation. They're hyper palatable, And by the time you've filled yourself up on them, you've already over-consumed them.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
Unfortunately, people tend to experience a sense of moral failure when they're not able to stop eating the chips, right? Yeah. At a reasonable level of consumption. But that's because your brain has been honed by millennia where food scarcity was a real problem, right? We didn't have food security the way that we have now. for the vast majority of our evolution.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
So as I mentioned, those chips, as calorie dense as they are, would have been an amazing food for a hunter gatherer who didn't have access to Grubhub on their phones or a supermarket on every corner.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
Yeah, that's the movement towards what's been called intuitive eating. That's why I think that that's such a short-sighted and not very evidence-based initiative. Because when I sample the pint of ice cream that's sitting in my freezer right now, intuitively what my body wants is to eat the whole pint. Oh, yeah. So I agree with you that we need to get back to...
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
We need to get back to foods that are less industrially processed. And you bring up an interesting point. I mean, the tendency to overconsume ultra-processed foods. I think it's really important for people to know the three things that make a food satiating. Yeah. Because then they can use this as a tool in their own lives. The first thing that makes a food satiating is protein content.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
So there's actually the protein leverage hypothesis, which stipulates that our hunger mechanisms are driven in large part are a necessity for protein. It's an essential nutrient, right? And not just any type of protein, high-quality protein. And the protein leverage hypothesis, I mean, people should remember that protein can be used powerfully to leverage as a way to kill hunger.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
And unfortunately, ultra-processed foods are depleted of protein, in part because protein is the most expensive macronutrient. So typically with ultra-processed foods, what you get is just carbs and fat, some combination of energy-rich carbs and fat, right? And so protein, protein is crucially important. One of the major factors that makes a food satiating.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
The second aspect would be its fiber content because fiber mechanically stretches out the stomach. It's not an essential nutrient, but it does, uh, draw water. It does absorb water. And so it stretches out the stomach, which turns off the release of the hormone ghrelin, which is the hunger home. Um, usually ultra processed foods are depleted of fiber, right?
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
It's one of the reasons why your average American today consumes between six to 10 grams of fiber every day. Whereas one of our hunter-gatherer ancestors probably consumed about 150 grams a day.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
It is. And it certainly makes life better. Studies show that people who consume more fiber have reduced inflammation. They live longer. So it's definitely, I would call it a conditionally essential nutrient. Absolutely. That we definitely want to look to consume more of. And then the third factor that makes a food satiating is its water content.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
Because when water ceased to be available for hunter-gatherer, the second best place that they would look to get their to meet their requirements for hydration would be food, right? Food is actually a viable source of water and shelf stable, ultra processed foods are, are depleted of water because water impedes a food's shelf stability because it allows mold to grow.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
These are the three factors that are all but missing in ultra-processed foods and always very present in minimally processed whole foods. Definitely worth seeking out any of those nutrients.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
Fat is satiating, yeah. It slows the absorption of food. It slows gastric emptying. Most high-protein foods are going to have a fat source, right? Grass-fed beef, for example, is a good source of healthful fat. Wild fatty fish, great source of fat. Here's what fat does. Fat prolongs the satiety effect.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
The protein and fiber are very satiating, but fat prolongs that effect so that you're not hungry 30 minutes later. So it's definitely good to look and find healthful sources of fat.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
Yeah, you're absolutely right. Dr. Hyman, there was this really fascinating study that I'm sure you're familiar with, but they basically took scientists took two porridges. They were controlled for carbohydrate content and calorie content. It was just two wheat porridges that were identical in terms of their overall nutrition facts. But the difference was the degree of process.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
So one was a more coarsely ground porridge, and the other was a more finely ground porridge. And it's the finely ground porridge that sent subject blood sugar through the roof and led to a higher release of insulin. But what was most interesting about that study was that in the post-absorptive state, so after they consumed the more finely ground porridge,
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
The finely ground porridge sent their blood sugar below baseline, which the more coarsely ground porridge didn't do. And when your blood sugar goes below baseline, what that is is reactive hypoglycemia. And that can trigger in people that are susceptible to anxiety, trigger anxiety. It can increase hunger, that sensation of hanger.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
And that was that the capacity for the food to do that was driven purely by the degree of processing. that the food had undergone. The more finely ground porridge was more akin to a sugar, right? Because it was just so easy for the subject bodies to assimilate.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
Whereas the more coarsely ground, the less processed, um, version of the porridge actually sent, um, brought, uh, subjects blood sugar back down to baseline really smoothly and evenly. So that's why you definitely want to avoid added sugar to the best of your ability. Um, And also reach for foods that are less processed because this is not about calories. This is not about carbohydrate content.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
This was purely about the degree of processing that that food has undergone.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
Absolutely. Real foods don't have extensive ingredients lists. They are the ingredients. They are the ingredients.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
It should. You're right. And the biggest irony is that they don't make health claims either, like avocados, grass-fed beef, wild salmon, eggs. They don't make health claims. It's the ultra-processed foods, the kinds of foods that have ads on TV. Those are the ones that are making all the health claims, and yet those are the worst foods for you. It's generally true.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
Yeah, so I mean, phytochemicals are abundant in avocados, dark leafy greens, but because we already talked about avocados, I feel like we should ping pong and talk about a good protein source, like a grass-finished beef, I think is a powerful brain food for people.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
It's actually one of the more controversial recommendations, but when you look at grass-fed and finished beef, it's a great source of vitamin E, which I talked about as being a powerful fat-protecting antioxidant. You find three times the vitamin E in grass-finished beef as you find in grain-finished beef.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
It's also a great source of a compound called creatine, which supports brain energy metabolism. So people who don't regularly consume creatine, which is found naturally in beef and fish, and you give them supplemental creatine, you see an improvement in their cognitive function. So we know that dietary creatine plays an important role in good brain health and good brain function.
The Dr. Hyman Show
Encore: The Root Causes and Fixes for Brain Fog
Our brain's level of creatine tends to decline with age. and is also apparently depleted in carriers of the APOE4 allele, which is the most well-defined Alzheimer's risk gene. So I'm a big advocate of, in general, foods that contain creatine naturally. And grass-fed beef is a viable source.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
Well, okay, so going back to Ancel Keys, when they said avoid saturated fats, you were supposed to replace them with vegetable oils, right? That was the idea going back to the 1960s. Well, this is where the food industry does come in a little bit, just to start off this story. So the vegetable oil industry was kind of born in the early 1900s, right? The first vegetable oil product was Crisco.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
Right? So it used to be that those oils were used for the Industrial Revolution. They were used to lubricate machinery. And then they figured out how to harden them to make them, and they learned how to bleach them and make them look white. And then they thought, and it was actually Procter & Gamble that figured out how to do that. They were going to make it into a soap.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
You know, soap is made from oil. Instead, they're like, hmm, that looks an awful lot like lard. Let's try to sell it as a food. So they started to sell it as a food. Trans fat. Yeah, so it turns out that they contain... hardening vegetable oils is done through a process called hydrogenation and that produces trans fats.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
So these trans fatty hardened oils were started to be sold to Americans in 1911. So coincidentally, heart disease starts to take off right around maybe like 10 years later, we start seeing increases in death from heart disease. So then Procter & Gamble figures out how to just sell oil as oil.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
So one of the things to understand about these oils is they're pressed... Procter & Gamble produced like shampoo.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
So that's why they came up with this. But Crisco was like a best-selling thing. They convinced... You know, in America, so all these immigrants, and they want to become American, right? And so Procter & Gamble had this brilliant advertising campaign basically saying, you know, give up lard. Those are the bygone days of your grandmothers, like the spinning wheel of the olden days.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
And, you know, have... Crisco instead and this is the newfangled thing made in shiny scientist kitchens. So Procter & Gamble figured out how to then make vegetable oils that were fluid in bottles They kind of tinkered with the fatty acids to make them stable. And then, so here's where they started to influence nutrition science.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
In 1948 the American Heart Association, which is really just an association of cardiologists, remember heart disease is new, tiny little association, they barely had an office, they barely had any funds. Procter & Gamble comes in and says, we're going to make you the designee of this radio show for a week. And it was this huge deal.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
Overnight, literally according to the official history of the American Heart Association, they said millions of dollars flowed into our coffers. We became overnight the powerhouse, opening offices all across the country that we are today. They're still the number one largest non-for-profit in the country. Amazing. All thanks to Procter & Gamble.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
And pretty soon thereafter, they started to recommend that you start eating vegetable oils to prevent a heart attack.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
Yeah, the trans fats and the hardened vegetable oils in Crisco are bad for health, clearly bad for health, but in the liquid form... And now they're ruled as not safe to eat by the FDA after 50 years of pressure to change that.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
Right, and that's also another story I tell in my book about how he tried to get it to change, a woman, a scientist who was trying to lobby for change and how they were vilified and how they were raked over the coals by all the scientists who disagreed with them.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
The vegetable industry literally had people assigned to stand up in conferences and yell at these people when they were giving their presentations. I mean this is the state of nutrition science. So, which again continues today.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
But so vegetable oils, so it turns out that when they're in the oil form, they're also dangerous. So they don't contain trans fats, right? But in the oil form, the oils are highly unstable. That means that they oxidize easily. They go rancid. Oxidation is, remember that's why we take antioxidants, because oxidation causes inflammation in your body. Yes, that's actually true.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
It causes heart disease on the inside, oxidized LDL is what's thought to provoke that unstable plaque that causes blockages in the heart. It's like rancid cholesterol, that's the problem. Yeah, so this is what... And on all those studies, remember we talked about the Minnesota Coronary Survey where they had some people on vegetable oil diets?
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
In all of those studies, again and again and again, the people on the vegetable oil diets died at much higher rates from cancer.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
This was considered a side effect of this heart-healthy diet and they actually had a series of very high-level meetings at the NIH in the early 1980s to figure out what was going on with this side effect of cancer and nobody could figure it out and they basically just said, look, we believe that vegetable oils will help people prevent heart disease, so we're going to ignore the cancer effect.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
You know, I don't have the whole story. I have to assume that a lot of it is cognitive dissonance, right? We're in the third generation now of scientists who believe saturated fats are bad and must be replaced by polyunsaturated vegetable oils. And that is... That is just their, you know, boiled in the wool belief that they cannot back out of, right?
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
A hundred papers written on that subject, you're not going to change your mind. It is also true that the Harvard scientists have a close relationship with Unilever, one of the biggest vegetable oil manufacturers in the world, if not the biggest.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
Bungie, another big vegetable oil manufacturer. In fact, recently Harvard published a paper in which three of the authors were employees of Unilever. Wow. I was like, what? Wow. And they have Unilever fellows who come and work with them and... One of the biggest promoters of vegetable oils is on the scientific advisory board of Unilever.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
And what I found out from my research because I actually started my book by writing about trans fats. I thought I was writing a book on trans fats when I started. I didn't realize I would get sort of dragged into this whole larger world. So I spent like a year doing nothing but talking to vegetable oil executives when I started.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
And I came to understand how much they have controlled nutrition science for like the last 50, 60 years. They were involved in every single one of those trials. They would give them their products for free. They were intimately involved in trials at NIH. I mean, they've really been brilliant.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
And executives from the vegetable industry have almost always served as the top general counsel role at the Food and Drug Administration. So they're very... There's a whole vegetable oil lobby. Yeah, it's called the Institute for Shortening in Edible Oils.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
Right, and let's just remember that latter data from trials is the rigorous cause and effect data, right? So yeah, I mean... So what do you recommend, no vegetable oils? Well, I was just going to tell briefly about my visit to a vegetable oil factory to explain what a bungie factory, what a brutal process it is to get oil out of a bean or a seed, right?
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
They have to go through this process of extracting the oil. It's not even really oil when it comes out. It's this gray, rancid, disgusting fluid.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
Right, they have to use hexane as a solvent to extract it. And then they have, and then it's this bad smelling gray liquid. It has to be deodorized, winterized, you know, bleached and all this. So it goes through like 17 steps in this giant industrial plant. And, you know, and then it's Crisco. So, you know, compared to, and this is what we're told to eat instead of turning butter.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
She's like, you just milk the cow and then you turn the butter. So I think that, you know, it's sort of, it speaks to our, to me, like speaks to kind of the craziness about food that we live in, which is so, you know, so divorced from our history.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
Like, can you really believe that something that goes through this, you know, 17 step process in a factory is what you should be eating to restore your health? Right.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
Well, you know, the story of olive oil is a little bit funny because actually it was originally used in ancient times. It was not eaten. It was used as like a, people put it on their bodies to make their muscles shine and they use it to make their skin look good, but they didn't eat it. They didn't start eating olive oil until like the late 1800s. Interesting.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
So it wasn't actually an ancient foodstuff.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
That's another thing that was kind of not been accurately transferred through history. But so olive oil is relatively stable. So the huge worry about vegetable oils to my mind is that when they are heated and even if they're left out in a bottle where it's exposed to light, they will degrade, right? They oxidize, they degrade. That means they break down into these oxidation products.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
When you put them under heat, like any chemical reaction, that speeds up and it creates literally hundreds of degraded oxidation products, some of which are known toxins. Look up the word aldehyde and see what that is, a known toxin that is created.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
Acrylamide is another one. And they occur, so without going into too much detail, but when all the big fast food chains like Burger King and McDonald's switched over to trans-free oils, oils without trans fats, they went right back to using just regular old vegetable oils.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
I mean, much as we don't like trans fats, what they did is that they stabilized the oil, that process of hardening the oil made it stable. Now we have these totally unstable oils in these fryers, They create hundreds of degraded toxic products.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
Those products are now known, experiments have been done to show that they enter into the food and that food enters into your body and that those products go past the blood-brain barrier. And if you eat a lot of those chicken McDungats or French fries or whatever, they are going to build up in your body and cause toxic inflammation in your body.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
I think it's definitely worse. And you know, Actually, ironically, it's probably like places like McDonald's and Burger King are probably safer than your mom and pop shop, right?
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
Because they have all these regulations in the big stores about not reusing their oils too much and then they know about this oxidation product, so they've developed things like nitrogen blankets and silicon beads that they put in the oil to try to absorb all the toxic oxidation products.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
So they're actually, their oils are probably better than your local Chinese stir fry or whatever, where they're, I mean, that's probably where the real danger is.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
Yeah, that's the take home message here.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
Stay at home and cook. But I wanted to tell you the amazing story that I discovered, how they found out that these trans-free oils were causing all these problems, is that when they switched over to trans-freeze oils, all of a sudden they were having this polymer-like buildup on their walls and in their fryers that they couldn't scrape off. It's like paint, stickiness.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
And those toxic oxidation products...
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
were so unstable and volatile that they would take the used uniforms from the workers to the dry cleaner and on route they would spontaneously combust in the back of the car, because they were so... Because those products are so unstable, they're so unstable, they're mutating and changing minute by minute and then they would put the... they'd wash the uniforms, put them in the dryer and the dryers would combust.
The Dr. Hyman Show
The Industry Secret Keeping You Inflamed, Tired, & Bloated | Nina Teicholz & Max Lugavere
So there's just like this, it's just unbelievable that we're eating this stuff.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
What up, team? It's episode 487 of The Genius Life. Let's go. The Genius Life. What up, everybody? I'm your host, Max Lugavere, and welcome back to The Genius Life, a show where we're not afraid to get deep, get real, and occasionally question our own lunch choices. Today, I'm joined by Dr. Caroline Fleck, a licensed clinical psychologist, executive coach, and author of the book Validation.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And a lot of people are even, I hear, using it as a skin soothing balm for minor irritations. Sometimes I'll just slam a spoonful before I go to bed, pre-workout. And I recently saw a very simple recipe on Instagram where you can make a super delicious hot honey for savory dishes by just combining some Manu Kora with sriracha. Haven't tried that yet, but it sounds delicious.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Here we go. Dr. Caroline Fleck, welcome to the show. How are you doing?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And now it's easier than ever to try Manu Kora honey. All you gotta do is head to manukora.com slash genius to get $25 off the starter kit, which comes with an MGO 850 Plus Manuka honey jar, five honey travel sticks, a wooden spoon, and a nifty guidebook. Again, that's manukora.com and that's spelled M-A-N-U-K-O-R-A.com slash genius for $25 off your starter kit.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Again, with MGO 850 Manuka honey, five travel sticks, a wooden spoon, and a lovely guidebook. Enjoy. I freaking love extra virgin olive oil for its incredible health benefits and versatility in the kitchen. It's my primary oil. I use it for roasting veggies, drizzling on salads, making dressings, you name it. Pretty much everything except searing a steak because, you know, Steak.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
I'm doing great. I'm excited to have you in.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Now here's the deal. Not all olive oils are created equal. Olive oil is made from olives, which are technically a fruit. So think of it as a fruit juice. And just like any fresh juice, it's at its peak flavor and nutritional value when it's fresh. Unfortunately, most supermarket olive oils sit on shelves for months, sometimes years, losing their vibrancy, nutrients, and flavor.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And that's why I'm obsessed with the Fresh Pressed Olive Oil Club. They deliver artisanal olive oil straight to your door, fresh from the latest harvest. Every shipment is a surprise. I never know exactly which oils I'm going to get, and that's part of the fun. Every bottle is unique, and the quality is always epic. This isn't just about flavor either.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
We're going to talk about all things validation, and I assume we're not talking about free parking.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Extra virgin olive oil is the backbone of the Mediterranean diet, which is one of the healthiest diets in the world. Fresh Press Olive Oil Club sponsors this episode and is offering my listeners a full-size $39 bottle of one of their finest, freshest olive oils for just $1 to help cover shipping. There's no commitment to stay in the club and you can cancel at any time.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
So go to oliveoilgenius.com to claim your $1 bottle today. You got to love that URL too, right? Oliveoilgenius.com. And once again, oliveoilgenius.com to claim your $1 bottle today. You Your taste buds, your brain, and your health will thank you. Are you at all familiar with the YouTube channel Soft White Underbelly?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
So I just had the creator on the show. He rarely does interviews, but it was one of my favorite conversations that I've had. And Soft White Underbelly, it's this amazing YouTube channel. It's got over 6 million subscribers. Basically, it's the creative project of a former commercial photographer. His name is Mark Leita.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And he explores the underbelly of society by interviewing society's most marginalized individuals. Everybody from sex workers to pimps to fentanyl addicts, meth addicts, homeless people, people who've been severely traumatized in their childhood, in their childhoods, raped by prostitutes. loved ones, but even rapists. Yeah.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And he and he interviews them in a in a trademark nonjudgmental way, which I think provides a forum for redemption for these people, whether or not they deserve it. I mean, that's a different conversation, but Oftentimes what I find as you're describing the power of validation, he's validating their experiences. He's not affirming them.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
He's not encouraging them, but he's validating their lived experience.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Okay, what's the difference?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Brings about understanding at the very least.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
I think Ryan Murphy is one of the best, greatest storytellers alive today. He's the guy behind American Horror Story. But I was never a big American Horror Story fan, but I do love his Monster series. So the series that he did on Jeffrey Dahmer.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
It's incredible.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And I think his gift is, I mean, he's got many, but in part to show you the human side of these quote unquote monsters. I mean, I remember, I don't remember the details, but I remember finishing Jeffrey Dahmer. And aside from thinking it was one of the greatest miniseries I've ever watched from just a filmmaking standpoint.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
I remember feeling really complex, like having really complex feelings about him. He obviously did some terrible things, but once you see where he was coming from, I think he was like severely neglected by his mother and he was continually invalidated by his father, his sexuality and whatnot. And similarly with Menendez, I mean, obviously these are fictional, you know, they're dramatized and,
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
what have you.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
How do we... How do we overcome our emotions when there's the tendency to let emotions get the better of us, particularly when confronted with somebody who's challenging maybe our beliefs or offering criticism? Because we want to... I'm assuming we want to lead with validation or maybe not, but oftentimes, you know, particularly around inflamed, I guess you could say topics.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
it's always more seductive to lead with emotion and to hit back, as opposed to taking a beat and saying, hey, I understand where you're coming from.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Has that actually happened?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And where's your practice again? It's up in Silicon Valley.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
So you get a sweet summer child.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Are you actually vegetarian or was that just an example?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Takes a certain level of self-awareness, I would assume. And mindfulness.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Nice. I'm a proud omnivore.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Yeah, because they're not really there.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
You know what actually keeps me up at night? It's not stress. It's not scrolling on my phone. It's the fact that low magnesium levels might be accelerating my DNA damage. And here's the kicker, up to 80% of people don't get enough magnesium from their diet. Well, a new study from South Australia found that low magnesium levels were linked to increased DNA damage in humans.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Yeah.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Since magnesium plays a key role in DNA replication and repair, deficiency leaves your cells more vulnerable to wear and tear, potentially speeding up aging and increasing disease risk. The study also found that low magnesium levels were tied to higher levels of inflammation, meaning your body might be fighting an uphill battle if you're not getting enough.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Can you offer me some validation?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
That, among many other reasons, is why I take Magnesium Breakthrough by Bioptimizers. Unlike most magnesium supplements, which only contain one or two forms, this one packs seven key types, covering everything from muscle relaxation to stress resilience to sleep quality. Since I've been taking it, I've noticed deeper sleep, better recovery, and way more energy during the day.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
This episode is sponsored by Bioptimizers. And if you want to try magnesium breakthrough, head to bioptimizers.com slash genius and use code genius10 for 10% off. If you subscribe, you'll get discounts, free gifts, and a guaranteed supply. Because let's be honest, this is one supplement that you don't want to run out of.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Again, that's Bioptimizers spelled B-I-O-P-T-I-M-I-Z-E-R-S dot com slash genius and use code genius10 for 10% off magnesium breakthrough. It's a magnesium supplement that I trust and I get asked all the time, which magnesium supplements do you like? So check them out. Your DNA will thank you. Does anyone else feel like social media has completely broken our ability to eat like sane human beings?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
One minute it's cut carbs. The next is eat like a caveman. And now apparently eggs grow viruses and fruit makes you fat. Oh, it's a mess. And honestly, the louder the voices, the worse the advice seems to get. That's why I'm super excited to be partnering with Faye.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Faye connects you with real credentialed dietitians who work with you one-on-one to create a personalized plan, not some cookie-cutter, influencer-promoted nonsense. Whether you're trying to lose weight, manage a health condition, or just fix your relationship with food, Faye has someone for you. Here's the wild part.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Until what happened in college?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Over 700 insurance plans are accepted, and that means many of you can work with a dietitian for $0 out of pocket. Aaron E. said, I meet with my nutritionist every other week and insurance covers all of it. I didn't even know I had this as a benefit. Love that.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
93% of Faye users say their relationship with food improved and a third party study found people lost almost three times more weight compared to similar programs. Now, this episode is sponsored by Faye and I'm proud to work with them because this show is all about evidence based health info. So when we bring on a partner, you know, it's something we genuinely stand behind.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
So if you're done with the diet culture roller coaster and want real help that works, go to faynutrition.com slash genius. That's FAY spelled F-A-Y nutrition.com slash genius to see if you qualify to work with a registered dietitian for as little as $0. One more time, faynutrition.com slash genius and make sure to use that link so they know I sent you. Enjoy.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
How can validation be used to enhance our romantic lives?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Yeah, that'll do it.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Yeah, you're making the other person feel... Isolated. That seems like it would be the other side of the coin, right? Isolation, loneliness.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
That's like worse than being, not that there's anything wrong with being single, but feeling alone in relationship, that's got to be, that's difficult.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
you're not stuck but like you're not going to see other people yeah and you're trapped in this situation where you don't you're not feeling accepted damn yeah that's got to be that's got to be difficult so you see individuals yeah and you also see couples yeah and adolescents what's the least validating thing to say to somebody when you're trying to be validating oh um
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Yeah.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Oh, there's definitely some aberrant stuff that goes on.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
So it goes back to childhood.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Can it?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
That's got to be incredibly difficult, but it tracks with what, I mean, going back to the Mark Lata interview, because he carries with him profound insight from the world's, yeah, or at least this country's most disenfranchised and the wounds that these people often have, well,
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
More often than not, they trace back to childhood, like really traumatic childhoods with wounds that run unimaginably deep.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
You think you can actually heal from that kind of trauma?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Oh, no.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Well, thank you for that.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
I feel seen and heard.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Why do people often say that? Is that that's a reflection of having of feeling validated? It's like a thing that comes up. It's like a trope, right? I feel seen and heard. Thank you for making me feel seen and heard.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
So can validation actually be also, can it also foster self-compassion?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
So it's like if you're an asshole to waiters.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Well, would you say there's truth to that saying that hurt people hurt people?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Well, if you're a dick to waiters and.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
it's just like one of the uh i mean i feel like most most people i've heard this from like my female friends like if they're on a date like a first date with a guy and the guy's not nice to the to the wait staff like that's an immediate red flag totally and it's probably triggering subconsciously everything that you're describing they they're not they don't have the neuroscience that you have yeah but but they know not to trust that that's not a good signal right that's not
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Yeah. Do you think there's ever a time for tough love applied to oneself? Like the David Goggins sort of mindset?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
No, I really appreciate that. Because there are, you know, there's the odd moment when I'm like sitting on my couch after a long day and I know that I should be, you know, maybe it's been a few days since I've been to the gym.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And I know that it's going to feel great. I've never regretted having a good workout. But, you know, sometimes like it takes me telling myself, Max, you lazy fuck, get off the couch, go to the gym. You haven't been to the gym in two days.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Well, it also, I feel like, depends on your sense of humor.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
I don't actually think that I'm a lazy fuck. I have enough evidence in my life to draw on, to know that I'm not actually a lazy fuck. But sometimes it's like... The shorthand. Yeah.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
and even lazier fuck okay like there's a lot of people who subscribe to that message and to that belief system and it is not correct yeah no you're right you're right shaming doesn't really help um at least in my own you know my own my own experience uh it's always important to talk to yourself with kindness yeah um or at least that there be an undercurrent of kindness if
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
even despite the language you choose choosing to use is a little bit more harsh.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Yeah. So for people listening to this, viewing this, what is like an inventory of, you know, areas in their life, maybe where they feel dissatisfied that might suggest that they need to integrate more of, you know, these concepts into their day to day?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And again, you're not necessarily agreeing. No. You're not agreeing.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
I was just gonna ask, like, is it ever appropriate to ask for validation?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Are there gender differences?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Because I feel like men's inclination is to want, and this is sort of where, you know, sort of like the men are from Mars, women are from Venus thing, you know, conflict in heterosexual relationships often comes down to the fact that men are often more inclined to lead with problem solving, whereas women, again, it's a stereotype, but with a more intuitive perspective, tendency to validate.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And it's a hardwired need, I would assume.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Yeah, I just feel like for men, it requires a little bit more... it requires a bit of perspective shift. Cause I know like when I'm in romantic relationships, like my girlfriend comes to me with a problem, like my inclination is not, it's not necessarily to, my intuition is not always that she's just venting to me and needs validation.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Because to be ostracized from the group as a hunter-gatherer, that would likely, I'm assuming, spell doom.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Like I'm, cause I'm, I'm constantly wondering, okay, well, what can I do? There's a, there's a conflict here. There's a problem. She's not feeling her best. Like I want to help as a helper. I want to help my initial, you know, my gut often tells me, okay, well let's put on the problem solving hat, you know?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
When often that's not, I feel like what she, she's more than capable of solving her own problems. Yeah, yeah, yeah.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
That's very practical.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
That makes sense.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
People often pick their fields of study for personal reasons. Was there a personal reason that drew you to this?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Damn, I do that.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Yeah. It's such a problem. No, really. I will literally go hunting for trolls.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Wow.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Thank you for sharing.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
What do you have to say to mental health professionals that are listening to this? I mean, my audience really spans the gamut, but we definitely have a lot of healthcare professionals that tune in.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
This conversation is all about how validation, in its truest form, can radically transform relationships, improve mental health, and build bridges across even the widest divides.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Well, because it's what you said. Any attention is better than no attention.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And I guess your boy just likes attention.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
I hear you. It sounds like you've had some struggle.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Are you at all familiar with the work of Dr. Terry Walls? You're not going to agree with her dietary recommendations.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
But she's a pioneer in terms of, you know, she's also a researcher. So she's found funding and she's researching dietary strategies to treat MS.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And they often lean on on animal source foods.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
But I'm I feel very compassionate to people with neurological stuff. Yeah, my mom, my mom had dementia for many years, which inspired my work. And
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
She was 58 when she was diagnosed with a neurodegenerative condition. And then it took a few years for us to get a Lewy body dementia diagnosis. And she died in 2018. Oh, I'm so sorry. Due to pancreatic cancer. So it was really rough.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Oh, I'm sorry. Yeah, no, thank you. But yeah, I'm, you know, my work for the past decade has been about like, aggregating all available research insight in terms of how diet and lifestyle can affect brain health. And Terry Walls, when I use the term pioneer, I don't use that term lightly.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
She was actually my first exposure actually to the idea that diet had any impact whatsoever on the brain was from a TEDx talk that she presented, I don't know, 15 years ago. I still remember the name of her TED of the talk. It was called Minding Your Mitochondria.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Way back. Okay, yeah, yeah, yeah, yeah. So yeah, she's a physician. She has MS herself.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
It's not a vegetarian diet.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And there's no negotiating it. I'm not trying to.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Well, that's the question. Is there any negotiating it or no?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
I respect it.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Well, I don't want that to happen. But I mean, I respect it because I agree with you that, you know, every day is an animal holocaust. And it's, you know, I don't use that term lightly either.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And I'm an animal lover too. So was my mom. My mom was a lifelong animal rights activist and she seldom ate animal sourced foods. I mean, she did. She wasn't even a vegetarian, but she tended that way for the majority of her life.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And I believe, as somebody who does care about animal welfare deeply, that the way to improve the system, which there's lots of room for improvement, is not to opt out of it entirely, but to vote with your dollars for the system that you want to see. You vote for the improvements.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Yeah. Are you vegan or just vegetarian?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
I get it. I definitely respect where you're coming from. It's a hard thing today. There's a lot of... Industrial food production is just... I mean, across the board.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Yeah, it is. It's it's worth looking into some of the literature on, you know, plant ag. Yeah, it's it's it's become my position that, you know, if you're unless you're growing your own food today, there's blood on your hands.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And I also recently spoke to, I'm not trying to convince you. No, no. It's coming up. I spoke at a conference. It was an academic conference in Bakersfield recently to a room of neurologists and cardiologists. And for whatever reason, I don't know why, but a lot of them were Indian. So a lot of them veered vegetarian.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And I said something when I was on stage that many people like lined up to thank me for this perspective that we want to, as people who are compassionate about animals, We want to yield the most nutrition per life.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And this is an area where I've changed, where I've evolved. Like even something like poultry, chicken. Like I can eat half a life. I could eat half a chicken for dinner. Right? But a cow, like a cow could feed a family for months.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And that's one life.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
It's an interesting point, right?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Yeah. I mean, that's a, I hadn't really thought about that until fairly recently. But now I kind of see beef as being a more compassionate choice for animal protein as compared to poultry.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Wow. Yeah, that checks out. So what are the benefits then of understanding the breadth of your research then? Is it for conflict resolution? Is it for mental health? Is it for all of the above?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Yeah. Well, this was so fun.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And I wish you nothing but healing.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Yeah. It sounds like you've got your hands full, but with your intellectual prowess, I'm sure that you'll be able to find practical solutions. I've got one last question for you before we get to that. How can people support you? Where can they pick up your book? How can they find you on social media?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Love it.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Whoa, so cool. That's a cool idea, actually, to do that for a book release. Last question that gets asked for the show. What does living a genius life mean to you, Dr. Fleck?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
also at the same time accepting where you're at i think you need to accept where you're at in order to ultimately change where you go self-validation beautifully put thank you so much for coming in and thank you to all you guys out there listening to this episode of the show i appreciate you i validate you and uh i'll catch you on the next episode peace
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Hey guys, thanks so much for listening to this episode of the show. If you enjoyed it, hit subscribe and leave a rating and review. It really does help. And don't forget to grab my free weekly newsletter at maxlugavere.com slash newsletter for science backed insights, expert interviews and exclusive discounts. No spam, just good stuff. Catch you next time.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
We unpack the difference between validation and agreement, how it's used in high stakes clinical therapy, why it's more powerful than love in some relationships, and how to use it as a tool, even in arguments about phones with your kids. A tough one, I know. But make sure you listen through to the end because that's when things take a raw and vulnerable turn.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
What's it like having borderline personality disorder?
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
How do you know they're not just Geminis? Because I'm a Gemini.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
I get asked that all the time.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
No, not if I'm borderline. But I get... I get, I've never been asked that, but I get, you know, I get the sort of like groan that Geminis are known for being hot one minute, cold the next.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
We talk about depression, trauma, chronic disease, and even navigate the complicated ethics of meat consumption, cognitive dissonance, and animal welfare. It's one of the most open-hearted conversations I've had on the show. Don't forget to share this episode with someone you love, and if you haven't yet, leave a rating and review on your podcast app of choice. It really helps.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
That's so odd. I know. So acceptance validation plays a role. It was revealed in the treatment.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Yeah, you're making an attempt to see the world through another's eyes.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
And hey, if you want more insights like this delivered straight to your inbox, plus bonus content and exclusive discounts on the products I use and love, join my free weekly newsletter at maxlugavere.com slash newsletter. It's no spam, just science, and it's loved by over 120,000 high performers. And now with all that out of the way, let's get into it with the wonderful Dr. Caroline Fleck.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
I'm picturing an 11 year old.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Like this, yeah. It's very, very, it's an entertaining visual.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
So it's not necessarily a form of persuasion, but it can be used as a tool.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
Yeah. Alright guys, let's talk about something I've been using lately that's not only delicious, but also packed with some great natural benefits. Manu Kora Honey. Manu Kora stands out because it's rich in MGO, a unique compound found in Manuka honey. This gives it some impressive natural properties, making it more than just a sweetener.
The Genius Life
487: Why Feeling "Seen and Heard" Can Save Your Relationship and Your Sanity | Caroline Fleck, PhD
It's known for supporting your body in a variety of ways, whether you're adding it to your tea, drizzling it over breakfast, or using it as a natural remedy for a sore throat. One of the things I love about Manu Kora is how versatile it is. You can enjoy it as part of your daily routine and smoothies or as a topping on yogurt.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
If you want to check them out, head to livemomentus.com slash genius and you'll get 20% off of my favorite picks. Again, that's livemomentus.com slash genius to get 20% off of my favorite evidence-based supplements. Thanks Momentus for sponsoring the show and enjoy.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Speaking of protein, the second myth that I wanted to debunk or maybe support, I don't know, is that you have to eat protein right after a workout in order to validate your workout. The concept of the anabolic window.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, ich erinnere mich daran, dass ich mich sofort auf meine Schakerbottel drücken musste. Genau, nach dem Workout. Und ich glaube, das war die vorhandene Art und Weise.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja. Was ich von der Forschung erinnere, ist, dass es so lange dauert, bis du dein Proteintarget auf den Tag schaffst, dass das Fenster viel breiter ist, als wir dachten.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, ich liebe Creatin.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
So don't forget to subscribe on your podcast app of choice and leave that glowing review. It really helps us grow the show. And if you like nerdy breakdowns of fitness myths with a side of self-compassion, well share this episode with friends and loved ones who might benefit.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Amen. Ja, es ist kein Muss, Creatin an einem bestimmten Punkt im Tag zu nehmen. Du musst es nicht post-hypothetisch post-Workout nehmen. Ich denke, die Meinung ist immer noch, dass es helfen könnte, den Abzug in den Skeletalmuskel zu ermöglichen. Ja. Es ist keine wirkliche Bedürfnis, das zu tun. Weil Kreatin, ihr Effekt ist nicht akut.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Zu dem Zeitraum, in dem du es nimmst.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Es ist interessant, dass du es vor dem Bett nimmst, aber nicht, weil ich glaube, dass etwas da nicht richtig ist. Aber ich habe gehört, dass manche Anekdoten von Leuten... Von denen es sie stimuliert? Ja!
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
But it doesn't impact your sleep.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
And you add Glycine. Glycine is, is there a specific reason why you do that?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, das ist wahr. Und es riecht gut.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Es riecht nicht ganz wie Zucker, aber es riecht ziemlich gut. Ja.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, das ist wild. Weißt du, wer mich dazu eingeladen hat?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Oh, interessant. Crosby Taylor. Glycine in der Nachtzeit. Glycine in der Nachtzeit, ja. Da gibt es gute Daten dazu. Es ist eine tolle Aminoakide. Ich nehme Collagen. Ein Drittel von Collagen ist Glycine. Also wenn du Collagen trinkst. Es ist nicht so eine 1 zu 1 Konversion, weil Glycine eine freie Form von Amino-Azid gegen Kollagen ist.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Und zum Schluss, ich weiß, dass ich ein totes Pferd verletze, aber wenn du meinen täglichen Rundum von cutting-edge-Health-Tipps, Experten-Ansichten und besonderen Produkt-Discounts willst, ist es völlig gratis. Es heißt mein Newsletter. All you gotta do is head to maxlugavere.com slash newsletter to sign up. No spam, just value.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ich bin agnostisch. Ich arbeite mit Bubs, also nehme ich Bubs. Es ist ein sehr hohes Qualitäts-Kollagen, aber es gibt viele gute Kollagen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, nein, ich glaube, Collagen ist großartig. Ich habe es natürlich mit einem Übungswissenschaftler oder Proteinschützer auf Social Media getroffen, der Er sagte, Collagen sei ein unnötiger Wachstum von Geld. Und ich dachte, du kannst das nicht sagen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Nimm deinen Collagen. Ich stimme ihm völlig nicht zu. Es gibt jetzt Meta-Analysen, die zeigen, dass Collagen Haut unterstützt. Ich denke, Glycine und Collagen sind wirklich wertvoll. Es gibt eine biologische Plausibilität, die es unterstützen wird. Es gibt dir die rauchen Materialien, um den Kollagen zu synthetisieren.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Also so lange du das nimmst, wie auch Vitamin C, was auch eine wichtige Rolle spielt. Ja, ich denke, es ist großartig.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, ich habe Live On Labs, also schiebe ich diese schrecklichen Packungen in meinen Mund.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, sie sind großartig.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ich finde es großartig. Ich meine, es ist nicht eine Verwendung von Wehrprotein. Es hat eine andere Funktion.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Now, with all that out of the way, let's get into it with my friend, the brilliant, luminous Kirstie Godso. Let's rock. Kirstie Godso, welcome to the show. How are you doing?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Hmm. Also, das ist ein guter Einfluss auf, äh, Trophäe Nummer drei. Myth oder nicht, ich weiß es nicht. Kirsti Godso wird uns durchlaufen, es für uns aufpacken. Leichtere Gewässer machen Frauen dicker.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Und es ist auch wirklich schwer,
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, vor allem, wenn du dich mit Hormonen und so vergrößerst. Ich meine, ich habe mein ganzes adultes Leben mit Gewichttraining gemacht und Ich bin noch kleiner als andere auf Social Media, die nicht ausgesprochen werden, aber wahrscheinlich, sehr wahrscheinlich, mit verschiedenen... Ja, sie nehmen eine Art Peptide oder eine Art... Peptide.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
I'm so happy to have you.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Was hast du mir über Pilates erzählt?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Well, this is going to be a good one, because you're a fitness expert, we're friends, you're fun, and you work with many top household names in the entertainment sphere. And so I'm excited to pick your brain about all things fitness myths, because... Ich fühle mich, als ob wir alle in diesen Echo-Zentren auf den sozialen Medien leben.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Aber ist Pilates keine Form von Krafttraining?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Also ohne den Reformer?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ich habe Reformer-Pilates einmal oder zweimal gemacht und es war eines der schwersten Workouts, die ich je gemacht habe. Denn Männer sind nicht wirklich damit verabschiedet. Es geht um den Pelvifloor und den Körper.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Findest du, dass einige Frauen nur Pilates machen?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Yeah. Strength training makes women strong, not bulky. Yes. Super, super important. Dieses Episode of the show is sponsored by Peori, makers of one of the cleanest, most thoughtfully formulated Omega-3 supplements out there. Now, I get asked all the time, Max, do you actually take fish oil? And the answer is yes, but not just any fish oil.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
I take it because Omega-3s, specifically EPA and DHA, are essential for brain health, heart health, and keeping inflammation in check. Research links higher Omega-3 levels to everything from reduced cardiovascular risk to better mood and even cognitive protection as we age. But unless you're eating wild-caught salmon multiple times a week, you're probably not getting enough.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
That's why I trust Peori's O3. It delivers 2000 mg of EPA and DHA per serving in the natural triglyceride form. Das heißt, es ist einfacher für deinen Körper zu absorbieren. Außerdem ist es zertifiziert, sauber und frisch von dem Clean Label Projekt und IFOs. Keine fischigen Wurzeln, keine mysteriösen Ingredienzen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Jeder einzelne Batch wird dritterhand getestet gegen über 200 Kontaminate, schwere Metalle, Pestizide, Dioxin, Bisphenol, du nennst es. Bis zum nächsten Mal.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
off site wide take care of your brain your heart and your future self okay number four no pain no gain i feel like this is something that you hear i mean we've all been there and that's when it's time to go to therapy exactly that is when we're avoiding something else exactly but yeah this idea that soreness is like mandatory as an indicator of having had a good workout
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Aber während ich dich vorbereiten musste, habe ich einen kleinen Deep-Dive gemacht, in Bezug auf die aktuellen Mythen, die jetzt in verschiedenen Händen auf den Socials fliegen. Und ich dachte mir, wer ist besser als du, um reinzukommen?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, und es ist auch so, du könntest schmerzhaft sein, wenn du etwas Noveles gemacht hast.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Und umgekehrt, wenn du nicht sauer bist, wenn du nicht sauer bist nach einem Workout, bedeutet das nicht, dass dein Workout in irgendeinem Fall effektiv war.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, das verstehe ich. Aber das ist ein sehr wichtiger Mindset-Schiff, den ich denke, dass mehr Menschen verstehen müssen. Es ist, dass der Prozess von Konsistenz kommt, nicht von Zerstörung.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Und viele Leute suchen Schmerzen aus, In a way as a form of masochism.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, und die Rückkehr ist super wichtig. Ich meine, die Rückkehr ist, wenn deine Muskeln wachsen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ich fühle mich in vielen Fällen, es gibt so viele Bereiche heute, die toxisch geworden sind. Die Art von Polarität, die man in der Politik sieht, verweist in fast jedem Diskurs. Und dann im Fitnessbereich, haben die Leute so starke Opinionen. Und dann schießt man Testosteron in die Mischung. Und es ist wie Feuer auf dem Feuer. Nein, es ist wirklich so.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Bekommst du das jemals, Übergreifung? Oh, absolut.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Big problem. Big problem. So on a related note, another myth is that sweating, that's sweating. So soreness doesn't necessarily indicate that you've had a good workout and sweating too, does that have any bearing whether or not you've sweat? I don't know if that's a word. Yeah. Sweated? Is that an indicator of a successful workout or not necessarily?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, es ist interessant. Es bringt für mich die Unterschiede zwischen einer Steampunkte und einer Sauna ein. Ich mag Saunas sehr, weil ich meine Schmerzen sehe, während ich eine Steampunkte nicht so sehr mag, weil man nicht wirklich weiß, was aus sich kommt oder was aus der Atmosphäre kommt. Aber sie sind vermutlich in überlappenden Wegen nützlich.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Es ist nur so, dass ich den Sauna preferiere, aber das bedeutet nicht unbedingt, dass der Steam Room nichts macht. Ich denke, es ist eine persönliche Präferenz, wie mit all diesen Dingen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Das ist das, was sie sagen. Ich muss mit einem Freund saunen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Nein, ich weiß. Ich weiß nicht, was da los ist.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Aber du machst es nicht direkt nach einem Workout, oder?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, ich denke, als Wim Hof zuerst Popularität begann und Cold Plunging trendig wurde, ich denke, viele Leute integrierten es hauptsächlich in den Perry-Workouts.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
window you know after exercise and whatnot which can be convenient i'll admit because sometimes gyms if they have it there yeah if they have it there but there's been research that has come out i think in the years since that has shown that cold exposure can actually blunt some of the anabolic signaling that occurs and there's a lot of like really like that evidence is definitely like very clear that it's like and especially for men
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, ich habe es stoppt. Ich habe es in der Post-Workout stoppt. Ich habe es früher gemacht.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Für mich würde ich es oft machen, weil ich seit einiger Zeit chronische Rückenschmerzen hatte. Es wäre wirklich effektiv, wenn ich es zumindest temporär machen würde. Es gibt mir eine Erleichterung. Wegen der anti-inflammatorischen Effekte und auch für die mentale Gesundheit. Das war für mich ein großer Einstieg. Aber in Bezug auf meine Stärke habe ich nicht wirklich einen Unterschied bemerkt.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Aber ich habe nicht so viel kalt geplumpst in den letzten paar Jahren.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Es ist ein Veränderungsstil. Ja, sicher. Es ist wie das Reset-Button auf deinem mentalen Zustand zu drücken. Ich liebe es für diesen Grund. Okay, der nächste Konzept, Myth oder nicht. Mehr Workouts equals better results.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Also je mehr ich ausübe, desto besser werden meine Resultate sein.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
What's up, family? It's episode 488 of The Genius Life. Let's go! The Genius Life Was ist los, Leute?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Also weniger ist mehr. Ja, weniger ist mehr.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Und umgekehrt, kann exzessives Training dazu führen, dass man Fatigue erhöht, dass man sich von Schmerzen verletzt.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ich schätze, Übertraining, Unteressen. 100 Prozent.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
100%.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Absolutely. But then there's the debate between the evidence-based lifters and the bro science. And it's like, who's right? There's definitely wisdom to be learned in the trenches. In the actual practice of fitness versus what the data shows. And I feel like, yeah, there's a lot to talk about. But let's...
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Oder wir müssen uns für etwas, was wir gegessen haben, verurteilen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Wie sah diese Rückkehr für dich aus?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ich verstehe es. Wie oft machst du Blutarbeit?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Was denkst du? Ich glaube, du bist ein Monatler. Nein, ich würde das wahrscheinlich in einer massakistischen Art genießen. Weil ich liebe es, zu wissen, was unter der Hütte ist. Aber ich mache es nicht oft genug. Wahrscheinlich einmal in sechs Monaten.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, Frauen haben diesen monatlichen Zyklus, mit dem sie sich beschäftigen. Also wenn du eine Blutstärke bekommst.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Also was hörst du, was denkst du, könnte die beste Praxis sein? Wenn du Blutarbeit bekommst, um es in einer konsistente Proximität zu deinem...
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Einen der größten Mythen, den ich gesehen habe, das ist nicht ein letzter Mythen, das ist seit Jahren so, ist die Idee von Spottreduktion.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, wir lieben das.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Das klingt definitiv komplizierter. Ich kämpfe mit den Grundlagen und Männer sind viel einfacher. Ich kann es mir nicht vorstellen. Frauen haben diese wunderschönen, elaborativen, eleganten Systeme und es wird ein bisschen mehr Arbeit benötigen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Nein, das ist wahr.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Du kriegst einen. Und ich freue mich wirklich, dass es solche Firmen gibt, wie... Wir haben schon lange mit Life Force gearbeitet.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja. Wir arbeiten gerade nicht mit ihnen, aber ich habe den Life Force-Test schon einige Male gemacht. Und ich war wirklich beeindruckt. Sie senden einen Phlebotomisten zu deinem Haus, sie tragen Blut. Mark Hyman hat letztens eine Firma geöffnet, die Function Health nennt, die auch funktioniert. Also ich denke, es ist cool, dass diese konsumierlichen Firmen jetzt dieses...
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Low bar, low friction means of getting blood work on a more regular and consistent basis. Because it's so annoying. Otherwise you would have to make a doctor's appointment. No, it's super annoying.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Der Fakt, dass wenn du eine bestimmte Körperparte ausprobierst, indem du mehr Krümpfe machst, kannst du das Fett in deiner Mittellinie reduzieren, dein Bellenfett. Ist das ein Mythen oder ist es eine Wahrheit? Ja, es ist ein Mythen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Und dann hast du auch den Lifestyle-Gespräch deines Doktors, keine Schande gegen Doktoren, aber, weißt du, ich meine, ich habe einige Traumgeschichten gehört von Leuten, die mich folgen, dass sie in ihre Doktors Office gehen und sie sehen, zum Beispiel, etwas erhöhte LDL-Cholesterol, und ihr Doktor setzt sie auf, oder versucht sie zu setzen, meine Follower wissen besser, aber wir versuchen sie auf eine vegane Diät zu setzen oder so, weißt du?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Fasten erzeugt Cholester. Es gibt viele interessante Sachen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Wir sind viel komplizierter als wir oft ausgestattet sind. Das ist der Grund, warum man nicht nur einen Biomarker behandeln kann. Ich bin kein großer Glaubwürdiger in das. Ich denke, man muss eine holistische Sicht nehmen. Und Lipids sind kompliziert. Das gesagt, ich glaube nicht, dass LDL unimportant ist. Aber... Zu oft sehen wir das etwas hoch. Und wir haben fast Tunnel-Vision für das.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, wir schrecken. Oh mein Gott, Herzkrankheit, Empendium, Red Alert.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Und ich denke, das ist... Ja, es ist nicht weis, sich auf einen einzigen Biomarker zu behandeln. Außer dieser Biomarker ist wie... Durch den Ruf und verrückt. Durch den Ruf und verrückt, ja, genau. Nicht medizinischer Hinweis. FYI. Aber... All right, moving on. The notion that you can out-exercise a bad diet.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Wir haben gerade darüber geredet, wie oft Leute sich für das, was sie in der Gym üben, verurteilen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, nein, aber... Aber du wirst es nie auslösen. ...haben das extra Kuchen oder das extra Kuchen von Pizza, es könnte nicht unbedingt gut aus der Nahrungsperspektive sein, es könnte nicht, ich sage nicht, dass es unbedingt schlecht ist, aber es könnte gut für die Seele sein, es könnte gut für die Psyche sein.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
So if someone goes a little too hard, what is the strategy moving forward? Or is there a strategy?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Es klingt, als wäre der Reset psychologischer.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ich mag das. Ja. Und auch, ich meine, wenn man nach Los Angeles fährt, sieht man viele Leute, die sich selbst sprechen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Exactly. This is an interesting myth that I've seen, that once you stop working out, muscle turns to fat. If you stop working out, your muscle turns to fat.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, ich möchte wissen. Das ist eine gute Frage. Ja, das sollte wie ein Lebensstil sein, wie ein langfristiges Spiel.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Open up a biology textbook for crying out loud. There are different tissues. Your muscle, you can gain or lose muscle, you can gain or lose fat, but there's no, your muscle cells are not turning into adipocytes. Like that just doesn't happen. But yeah, gaining muscle, that should be priority. And fat will, you know, fat... Es ist wie Geld. Geld kommt und geht. Fett kommt und geht auch.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Du weißt, du weißt nicht, wo es hingehen wird. Und übrigens, Männer, nicht, dass Frauen einen Körpertypen für Männer holen sollten, aber sie sollten den Körpertypen holen, der ihnen gut fühlt und die größten Gesundheitsbedürfnisse bietet, richtig? Ja. Aber wenn du denkst, dass du im Datingpool bist, wenn du Single bist und das etwas ist, was dir in den Sinn gefällt.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Männer haben alle verschiedene Arten von... Schönheit ist völlig subjektiv. Männer haben... Auch wenn ich eine Frau verheiratet habe, wenn es aufhört, denkst du, dass ich ein bisschen Gewicht gewonnen habe? Ich bin es.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Das muss stoppen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Genau. Ich meine, wir können Menschen ermutigen und feiern, wenn Menschen einen heiligeren Weg wählen. Aber es ist wichtig, dass...
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja. Nein, wir alle müssen ein bisschen kompassierter sein. Und Social Media ist so ein Doppel-Eingangssword.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Aber die Art und Weise, wie die Leute über einander sprechen, in den Kommentaren, es ist, äh, du weißt, es ist nicht unbedingt so, wie, ja, du solltest mehr kompassierter sein, wenn du den Kommentar auf der Person's Post verlässt, aber auch, wir sind nicht, wir sind selten, wenn auch nie, über die Art und Weise, wie dieser Kommentar beobachtet wird, von der anderen Person, die einfach rüberkommt und diese Kommentare lesen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, es tut weh. Es ist ein Schwachsinn. Und ja, die Körperdysmorphie, die heute die Männer und Frauen befinden.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
I'm a little too online, but that sounds lovely. I think it's important to build in periods of your day where you're not on it. I'll often work out and I'll leave my phone in the locker.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
I don't do that as much as I would like to do that, but I do do it sometimes and I very much appreciate that.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Das ist großartig. Es ist schön. Ja. Mann, was ist mit der Wahrnehmung, dass bestimmte Übungen Muskeln längern können?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Well, because so many of us, I mean, we're just like hunched over. Anterior dominance is... It's really difficult. Yeah, today, like we're in our phones or we're sitting at our desks or in our cars and car seats kind of like... Everything is pushing forward.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Und auch nur das Atmen, richtig? Das Atmen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ich liebe das. Ich habe gehört, es wurde letztens gesagt, dass wir unseren Atem unseren Bewegung bewegen sollten. Ja. Was ich interessant fand. Ich bin auch in der Pflege. Ich bekomme körperliche Therapie für meine Rückenschmerzen. Und so ist es so, dass wenn du atmet, du, erstens, Atem ist einfach natürlich zu dekompressieren. Es ist zu dekompressieren für deine Spine.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Und, und manchmal halte ich meinen Atem, wenn ich lege. Und wenn, und es war ein Herausforderung für mich, zu kinder... begin to breathe more naturally when I'm lifting. And it's interesting because your breath actually can support your movement. And it keeps you safe.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
All the time? Yeah. So wait, Chin-Ups? You found Chin-Ups to be really beneficial?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Sehr wertvoll.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja, super unglaublich. Mann, so cool.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Das ist doch sehr stark. Das ist ein cooles Werkzeug.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ich liebe das. Das ist wichtig. Ich meine, ja, wir spenden so viel Zeit, wir knuckeln oft weiß durch das Set. Und das ist, denke ich, eine Metapher für, wie wir oft durch unsere täglichen Leben gehen. Wie weiß knuckeln durch, vergessen zu atmen. Und es ist, weißt du, wenn du ein bisschen mehr Atem in deine Workouts bringen kannst, ich meine, vielleicht...
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
How many Chin-Ups can you do?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
So valuable. Wow. Well, I feel like we've covered a lot.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
This was so fun.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
know i love it here we gotta make this a regular thing guys if you have some myths that you're wondering about you can send them through to max and we'll bring it in for episode two hell yeah round two for sure um let's do it i'm game it seems like a good place to wrap kirstie god so remind listeners or uh let listeners know where they can find you on social media how they can support your work and then i've got one last question for you
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
And it's Kirsti, it's not Christi.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Kirsti Godso. Last question that gets asked everybody on the show. What does living a genius life mean to you?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Love that. Succinct, beautifully said. Thanks for coming in.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Thank you guys for listening. Share this episode with friends and loved ones that may benefit from it. And sending love out there to wherever you happen to be. I'll catch you on the next episode. Peace. Hey guys, thanks so much for listening to this episode of the show. If you enjoyed it, hit subscribe and leave a rating and review. It really does help.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
And don't forget to grab my free weekly newsletter at maxlugavere.com slash newsletter for science-backed insights, expert interviews and exclusive discounts. No spam, just good stuff. Catch you next time.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Das ist so beeindruckend.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ich glaube, es ist so intuitiv für mich, aber sehr wenige Leute merken, dass jeder Apps hat. Sie sind nur zu verschiedenen Degrees verarbeitet.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ich bin euer Host Max Lugavere und willkommen zurück zu The Genius Life, einem Show, in dem wir tief in die Frage, wie man smarter lebt, besser fühlt und das Leben wie ein Proteinshake auf dem Bein macht. Heute ist ein lustiges Thema und es ist mit Wahrheit-Bomben, Myth-Busting und Real-Talk um Fitness, Essen, Hormone und Rückkehr. I'm joined by my good friend, Kirstie Godso.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Was sind die größten Ernährungsstrategien, um diese Arme zu zeigen? Und auch Übung. Du kannst die Größe deiner Arme erhöhen, oder?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Das ist super interessant.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Das ist wild. Ich meine, ich bin nicht sicher, ob es irgendwelche direkten kausalen Beziehungen zwischen Korn und Inflammation oder Soja und Inflammation gibt. Aber du hast mit deinen Klienten gefunden, dass wenn du Oder sie reduzieren ihren Inhalt von Soja und Korn. Du siehst, dass die Inflammationen, die Inflammationenmarker runtergehen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
I get it, I would be too.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Ja. Ich meine, Mehl, Teig, Korn, Soja. Ich glaube, das sind die am meisten üblichen Instigator für die Menschen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
That makes sense. Do you have to coax your clients into eating more protein? Because I feel like this is something that comes up a lot is that, you know, men seem to have a much easier time. Maybe it's due to culturally conditioned preferences or maybe some innate biological preference for high protein foods, steak and things like that.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
But what I hear come up again and again is that women tend to struggle with hitting their protein targets.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
She's a world-renowned trainer, Nike master trainer, entrepreneur and total powerhouse, who's coached some of the biggest names in entertainment. And unlike many fitness influencers online, she actually knows what she's talking about.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Steak und Eier, komm schon, das ist ein Frühstück der Champions.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Versuchst du, jeden Tag einen bestimmten Ziel zu erreichen?
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
In this conversation we dismantle some of the most common and persistent fitness myths out there, from the lie that women get bulky from lifting weights to the obsession with soreness and sweating as proof of a good workout.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Staple. Ich liebe es. Ja, das sind meine Favoriten. Ich liebe es. Siehst du, du bist witzig. Du weißt, wenn etwas falsch ist. Wie wenn dein Gehirn im Flugzeug-Modus ist, um 2 Uhr. Deine Energie ist im Gutter, oder dein Gehirn fühlt sich an, als wäre es ein Rettungs-Spiel, nach jedem Essen. Nun, hier ist die Sache. Diese Symptome sind nicht random.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Dein Gehirn spielt eine große Rolle in dem, wie du dich fühlst. Von Ernährung zu Immunfunktion, sogar wie dein Gehirn funktioniert. Die Serotonin in deinem Gehirn, wie es in den populären Narrativen stimmt, übernimmt nicht die Blut-Brain-Berührung, aber der Gehirn spricht mit dem Gehirn durch den Gehirn-Brain-Axis.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Immun-Signale und mikrobielle Metaboliten, die den Mood, Energie und Fokus beeinflussen können. Deshalb bin ich Fan der Just Thrive Probiotik. Anders als die meisten Probiotiken, die sich abwischen, bevor sie sogar in den Intestinen reichen, ist Just Thrive klinisch bemerkt, um in deinem Gehirn 100% lebendig zu sein.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Das bedeutet, dass es tatsächlich das, was es sagt, unterstützt, die Ernährung, die Immunhaltung und die Unterstützung, dass du dich wie dein bestes Selbst fühlst. Sie sind auch zufrieden genug, dass sie ihr Geld wo dein Mikrobiom ist. Versuche es für 90 Tage, völlig risklos. Wenn du keine Unterschiede fühlst, bekommst du jeden Pfennig zurück, auch wenn die Bottle leer ist.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Dieser Episode wird von Just Thrive gesponsert und ich bin super dankbar für ihre Unterstützung. All you gotta do to try out the Just Thrive Probiotic is head to justthrivehealth.com and use promo code geniuslife to save 20% on your first bottle. Again, that's justthrivehealth.com. Promo code geniuslife will save you 20% off of your first bottle of the Just Thrive Probiotic.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Because your gut shouldn't be the boss of you. Look, I'm all about getting as much nutrition as possible from whole foods. You guys know this. But the reality is, some nutrients like creatine, omega-3s and high-quality protein can be tough to consistently get enough of, depending on your diet and lifestyle.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
That's why I make a point to include them in my routine, and Momentous makes solid options for all three. These are some of the most well-researched supplements out there, supporting everything from cognitive function to muscle recovery and joint health. Das sind die Grundlagen für das Gefühl und das Verhalten deiner Besten. Und ich verstehe es. Supplements können schmutzig aussehen.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
We get into protein timing, the truth about abs, how overtraining wrecked her thyroid, why you can't out-exercise a bad diet, and so much more. And yes, we even cover collagen, creatine, and corn. Spoiler, one of them, Kirstie swears, wrecked her abs. So whether you're deep into the fitness game or just trying to sort through the noise, you're going to get a ton out of this episode.
The Genius Life
488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
Die Industrie ist ein bisschen ein Schmutz. Aber was ich an Momentus mag, ist ihre Transparenz. Und der Fakt, dass sie direkt mit Experten arbeiten. Sie investieren auch stark in drittländisches Testen, wie Pro-Sport-Level-Test. Also ist das, was auf dem Label steht, tatsächlich das, was in der Bottle ist. There's a reason top athletes and scientists trust Momentus.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Wir alle wissen, dass jemand denkt, einen Online-Store für immer zu starten, nicht wahr? Stell dir das als Zeichen dafür, zu stoppen, zu denken und zu machen. Shopify gibt dir alles, was du brauchst, um online, in Person, auf sozialen Medien, wo auch immer deine Kunden scrollen oder kaufen. It's what some of the biggest brands use and it's built to grow with you.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
They make it way less intimidating too. You don't need to be a coder, a web designer or someone who yells optimize every three seconds on a business podcast. Shopify handles all the hard stuff, payments, inventory, shipping, so that you can focus on what you do best, creating something meaningful. And right now you can get started for just $1 per month during their trial period. That's it.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
No excuses left. Sign up at shopify.com slash genius, all lowercase. Again, that's shopify.com slash genius to take your retail business or that dream you've been sitting on to the next level today. That's shopify.com slash genius. Let's make something great together. Enjoy. Dieses Video ist auch von Armara-Cholostrum gesponsert, welches, ja, Bovine-Cholostrum ist.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Das erste Milch, das von Kühen produziert wird, mit bioaktiven Nutrienten verpackt. Und ehrlich gesagt, die Forschung darüber ist faszinierend. Ich habe mich auf das Funktional-Food-Cholostrum geäußert, vor allem für Immun-Support, Blut-Health und Übungs-Erkrankung.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Und es gibt sogar ein berufliches Papier auf PubMed von Dr. Glenn Davison, mit dem Titel Bovine-Cholostrum in Sport und Übungs-Erkrankung. Es beschreibt, wie Cholesterin die Erhöhung der Erhöhung, die Rückkehrzeit und die Unterstützung der lehnen Muskelmasse verbessern kann. Alles Dinge, für die ich definitiv hier bin. Armas Formel enthält über 400 bioaktive Komponenten, z.B.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Immunoglobulin, Wachstumsfaktoren und Peptide, welche ein bisschen Protein hinzufügen und es ist im Grunde eine Art Rückkehrs-Shake, minus der Blender. Und anders als synthetische Supplemente ist Arma ein vollständiges Nahrungsmittel, welches ich liebe. Sie haben auch gerade einen Sonnengrün-Apricot-Taste veröffentlicht. Schmutzig, cremig mit einem Hinblick auf Zitrone und Apricot.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
It's free, it's useful and it's loved by over 120,000 health hungry humans. Sign up at maxlugavere.com slash newsletter. It's like a protein packed email for your brain. And now with all that out of the way, let's dive into this chat with the wonderful, the lovely, the brilliant Kelly Levesque. Here we go. Ich habe gehört, dass Frauen Botox in ihre Vaginen legen. Wieso?
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Honestly, it tastes like summer vacation, if summer vacation helped your gut and immune system bounce back faster. If you're curious, you can get 15% off of your first order at tryarmorad.com slash genius. That's T-R-Y-A-R-M-R-A dot com slash genius. Or just enter genius at checkout for 15% off of your first order. Alright, back to the show. Supplementary creatine is...
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Es ist synthetisiert, es ist weder plantbasiert noch animalsourcet.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ich werde auf dem Lippen gehen und sagen, dass ich denke, einer der größten Fehler, die Leute machen, wenn man heute auf einer Gewichtsschleife ist, ist, Produkte zu kaufen, die aus Protein gewaschen sind, vor dem Package-Label. Also ultra-verpackte Füße, die sich als gute Sourcen von Protein bezeichnen. Es wird gesagt, gute Sourcen von Protein.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Du siehst auf dem Hintergrund, es hat acht Gramm Protein, aber dann 300 Kalorien.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Essentielle Aminoakide, essenzielle Fettsäuren. Amen. Ja, sogar ein ganzes Ei ist immer noch eine signifikante Sorge von Fett. Ich sage nicht, dass es nicht gesund ist. Es ist eine wirklich gesundheitliche Sorge von Fetten und Mikronutrienten, Cholin, all das. Aber sogar ein Ei ist, ich glaube, es sind meistens Fettkalorien.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ich bin nicht sicher, wo du das gesagt hast.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
No, I love that. That's such a shift.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Compared to like the bowls of yore, you know, the health bowls of yore, like, you know, grain bowls or like... Quinoa, lentils, cabbage, coleslaw, like all the fiber, starch and farts. Yeah, it's like, that looks great, but I'm going to be sleeping on the couch like farting in the next hour, you know?
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Nein, ich habe... Oh, sorry. Penisse. Leute legen Botox in ihre Penisse. Was? Das ist die Frage. Ich weiß es nicht. Ich bin nervös. Ich schwöre schon.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
This is so interesting. Because French fries, when most people picture French fries, they're like the archetypal junk food, right? But French fries can be completely healthy, right? Like a potato is actually a fairly nutrient-dense food. It's very satiating, naturally. It's a great source of potassium. It's a good source of fiber.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Das Problem ist, wenn du French Fries in der Restaurant-Szene bekommst, wie es die meisten Leute tun, ist es so, dass sie Kartoffeln bekommen, die in Öl gebraten sind, die in der Frise für Stunden, wenn nicht Tage, sitzen.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, aber wenn du über Braten sprichst, die du in deinem eigenen Haus machst, mit chemisch stabilen Öl, Ich meine, meine Präferenz wäre, ich weiß nicht, ob du dich anders fühlst, aber ich würde wahrscheinlich ein Avocado-Öl wählen. Oh ja. Nur weil, du weißt, ich sehe nicht unbedingt einen Vorteil daran, mehr saturer Fett in die Diät zu geben. Du weißt, ich bin nicht einer dieser Talofan-Jungs.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ich glaube, Talo riecht gut, nicht falsch.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, ich glaube, monounsaturierter Fett für mich, besonders weil... Brain Health, Avocado Oil, Olive Oil. Ja, und ich bin wie ein APOE-4-Karrier, also versuche ich nicht, meine LDL zu hacken.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Leute machen Botox in ihren Penissen.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, ich sehe keinen Grund dafür, wenn das Fett in Frage ist, wie ein zusätzliches Fett. Ich verlinke mein saturiertes Fett von ganzen Nahrungsmitteln. Aber ja, wenn man French Fries zu Hause macht, in welchem Fett man es benutzt, soweit es nicht eines dieser chemisch abhängig von Oxidation, Refined Bleach und Deodorized Ultra Processed Oils ist.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ich meine, ein French Fry könnte ein perfekt gesundes Side Dish sein.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Und du brauchst diese muskulare Entfernung, um Blut zu füllen.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Yeah.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ich denke, das ist der Grund, warum die Konsumenten, die Zuschauer dieses Podcasts sind. Jeder hat einen Wunsch, wenn es darum geht, und kann tatsächlich einen Einfluss machen, wenn es darum geht, Amerika wieder gesund zu machen. Ja, wirklich. Das ist nicht etwas, das von der Top-Down kommt. Ja, das ist ein Bottom-Up. Das sollte ein Bottom-Up-Movement sein.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Und ich denke, wenn du mit deinem Geld wählst, soweit du es komfortabel verfügst, natürlich, für Brands, die Dinge besser machen, die in Restaurants essen, die, weißt du, You know, the crappy low quality oils for better oils. I think that's all. It's not like French fries fried in tallow are suddenly going to make America healthy again.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
But it's like now we have primal kitchens available to us because there's been consumer demand for it. And these are better products than the condiment makers have given us for previous decades. So I'm a fan.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
... adäquat in den Penis fließen, um eine gute Erektion zu haben.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Amen.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, und Erektionen... ... sind wichtig.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja. Richtig? Sie tun das. Sie tun das. Okay. Können Sie sich auf Ihren Schlaf halten? Ja. Meinen?
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, es ist so, dass du dich fragst, bevor du dich für den Schuss befindest, hast du jemals versucht, dementsprechend dein Proteinverbrauch zu erhöhen? Ja. Hast du jemals versucht, tatsächlich eine hohe Protein-Diät zu essen? Und die meisten Leute haben es nicht. Zwei Eier zum Frühstück sind nicht genug.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja. Okay, und auf diese Art und Weise, Kelly Levesque, willkommen zum Show. Wie geht es dir?
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Das sind zwölf Gramm Protein.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
It's great to have you. How are you doing?
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Wie fühlst du dich bei Egg Whites? Wann immer ich für meine tägliche Grocery-Halle shoppe, stelle ich mir immer einen Karton von Egg Whites vor. Ich liebe ganze Eier. Aber wie ich schon erwähnt habe, bekommst du 6 Gramm Protein in einem 70-Kalorien-Package. Ich bekomme regelmäßig 2 oder 3 ganze Eier, aber dann nehme ich 2-3 Eier aus dem Karton für 10-15 Gramm Protein.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Always a beam of light. I love whenever you come into the studio.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Dieses Video wurde von First Light Farms untertitelt. Ehrlich gesagt, das sind die besten Grasfettbeeren, die ich jemals hatte. Ihr erinnert euch, dass wir vor einiger Zeit ein besonderes Genius-Life-Meatbox zusammen gemacht haben. So viele von euch haben gesagt, dass ihr von der Qualität enttäuscht wart. Lecker, lecker, mit Nutrienten.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Das ist genau das, was ihr wollt, wenn ihr Essen für Gesundheit, Stärke und Longevity isst. Look, red meat gets a bad rap sometimes, but real talk, it's one of the most nutrient-dense foods on the planet. You're getting highly bioavailable protein, iron, zinc, B vitamins, nutrients that are crucial for energy, muscle maintenance, cognitive function, you name it.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
The problem isn't meat, it's what's being eaten alongside the meat, how most meat is processed. Bis zum nächsten Mal. Dieses Video ist auch von OneSkin gesponsert.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Okay, also OneSkin hat mich angerufen und mir ihre Produkte gesendet und ich werde ehrlich sein, ich bin nicht genau der Typ, der eine 10-Stunden-Skincare-Routine hat, aber ich habe sie benutzt und ich muss sagen, dass ich es wirklich mag. Und wenn eine Skincare-Brand mir ihre Produkte ständig benutzen kann, dann weißt du, dass es etwas damit hat. Hier ist der Deal.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
And how's life? Life is good?
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Eine Haut ist für Minimalisten, Menschen, die einen Kabinett voller Produkte nicht wollen, aber ihre Haut trotzdem gut aussehen wollen. Der magische Ingrédient ist ihr OS-1-Peptid, welches, nach ihrer Forschung, nicht nur deine Haut besser aussehen lässt, sondern auch die Erwärmung auf dem molekülerischen Niveau betrifft.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Und wenn ihr euch auf alle die Werte hinter dem Thema erinnern möchtet, hatte ich die Founder von OneSkins auf dem Show. Sie hat alle super coole Forschungen in Episode 387 unterbrochen. Also schaut euch das mal an. Ich mag es, dass das alles einfach ist. Es ist gebackt von der Wissenschaft, es gibt keine toxischen Zutaten und es funktioniert einfach.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Es gibt keine Gimmicks, keine unnötigen Schritte, nur smarter Skincare. If you want to check it out, go to oneskin.co slash max and use code max for 15% off. Again, that is oneskin.co slash max and use code max for 15% off. If they can get me to stick to a skincare routine, they might just be onto something. Enjoy. Weißt du, was ich zu meinen Scrambles hinzugefügt habe?
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ich habe vor ein paar Jahren eine Analyse gemacht, in der ich all die verschiedenen Käse, die für uns vorhanden sind, angeschaut habe. Und ich habe herausgefunden, dass Parmesan der Proteinshake des Käse-Weltes ist. Es hat die höchste Bedeutung an Protein.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Und für irgendeinen Grund, ich weiß nicht, vielleicht ist es mehr üblich, wie in Italien zwischen Italienern, aber ich habe es intuitiv nicht gedacht, Parmesan auf Eier zu geben, wie auf einen Scramble. Für mich ist es wie Mozzarella oder wie Cheddar oder was auch immer.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Auch amerikanischer Käse, ich weiß nicht, wer das macht, aber ich fühle mich, als hätte ich das zu einem Zeitpunkt, als ich groß war.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, es ist so verpackt.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ich meine, ich glaube Organic Valley macht einen guten Amerikaner. Aber ja, also habe ich angefangen, geschreddete Parmesan zu kaufen. Ich meine, geschreddete Parmesan. Und es ist so gut auf Eier. Und du nimmst nur in einem Serven von Parmesan 10 bis 11 zusätzliche Gramm Protein.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja. Protein-verpackt. Du kannst auch, ich weiß nicht, ob du das jemals gemacht hast, aber du kannst ein bisschen Collagen in deine Eier mischen. Okay. Ich vermute, du schmierst sie. Ich mache das fast jeden Morgen. Ja. Das verändert den Geschmack oder die Texturen überhaupt nicht.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Genau, genau. Was ist dein, wenn du dir vorstellst, dass du eine Shoppingliste für einen Klienten machst, wie all die hohen Protein, Quote, Quote, Fettloss-Foods. Ja, was würdest du, was wäre auf dieser Liste?
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Damn, so fun. So cool.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
What up, team? It's episode 486 of The Genius Life. The Genius Life. The Genius Life. Was geht an, Leute? Ich bin euer Host Max Lugavere und willkommen zurück zu The Genius Life, einem Show, in dem wir uns um die B.S. ausbreiten, um euch zu helfen, zu leben und euch am besten zu fühlen.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
I love it. Yeah. And Europe, I mean, especially in the summer, I just love it. I didn't get to go last summer. I was really bummed about that. But the summer prior, I got to spend a ton of time in London. The most time I'd ever spent in London. And it was just such a blast. It was like a dream. The weather was perfect every day and I got to walk all around that city.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Und ich denke auch, es ist witzig, Öl zu limitieren. Ich weiß, um zu limitieren. Es gibt keine Bedürfnisse für zusätzliche Füße. Alle Füße, die man benötigt, kann man aus der Nahrung bekommen.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, das ergibt einen großen Sinn. Ich finde einfach, dass die Öl-Stücke, die Kalorien, sie erhöhen sich sehr schnell. Ich meine, wenn ich bei Sweetgreen bin, ich liebe Sweetgreen, aber es ist immer ein Rutsch. Sind sie 200 Kalorien, sind sie 100 Kalorien Öl in meinem Salat oder sind sie 500 Kalorien Öl in meinem Salat? Du hast keine Ahnung.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja. Well, yeah.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Yeah. Do you mess with any of like the high protein, like, it's kind of a dirty word these days, but like ultra processed foods? Like, are there any that you actually enjoy? Like some of these like high protein cereals? I know like we're both generally fans of Magic Spoon.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
A little urban jaunt.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Yeah, your boy is not a nature boy. I know, I know.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Was ist die Marke wieder?
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, ich muss es probieren. Ich mag Slate. Ich kaufe Slate, wenn ich reise. Du wirst mir einen geben.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Es ist relativ einfach zu finden. Wenn es eine Spritze gibt. Wann immer ich reise, fahre ich generell Instacart zu meinem Hotel. Wie Mountain Valley, Wasser und Glas. Und wenn sie... Slate, ich bekomme ein paar Proteine, wie bereit zu trinken, Proteinshakes. Ja, Blumen und so weiter. Sind da irgendwelche Protein-Barren, die den Kelly Levesque-Test passen?
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Oh ja, Jacob ist großartig.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ich liebe es. Ich liebe kleine Dosen der Natur. Und ich weiß definitiv, wie gut es für mich ist. Aber ich bin in der Stadt geboren. Ich lebe in West-Hollywood für einen Grund. Weil ich mag es, in dieser kosmischen, kinetischen Energie zu sein. Und wenn ich reise, liebe ich es, in einem urbanen Umfeld zu sein. ein kleines Tagespack anziehen, die Straßen reisen.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Es riecht super gut.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ich liebe es, und es ist nicht überwältigend berry-flavoured. Ja, genau.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, es ist super gut.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ich bin kein Fan, wirklich. Ich liebe die Inhalte. Hier ist die Sache. Ich meine, in voller Transparenz, als ich die Makros sah, als ich das Nutrition Facts Label sah, war ich so, ich bin in. Ich bin sehr in auf das. Und dann... Ich habe eine Menge gekauft und ich habe sie gegessen.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Und dann war es so, ich weiß nicht, was passiert ist, aber es ist so, fast von einem Tag bis zum nächsten konnte ich sie nicht mehr in den Stomach. Es ist nicht so, dass sie mir, du weißt, viele Leute sagen, dass sie wie eine Blutbombe sind. Ich hatte keine digestiven Probleme als Resultat, weil sie dieses seltsame Fett benutzen. Das wurde modifiziert, damit es nicht getestet wird.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Und es erinnert mich einfach an das Alestra-Stück von früher.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, Leute, die ihre Unterhaut mit feuchten Residuen auslösen. Es war so blöd.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
So I actually, I reached out to them because I was like, wow, this is going to be a game changer. And I was really interested in maybe getting involved. But then they, but then for whatever reason, I just, I couldn't eat them anymore. Like the flavor, just like I got this real sort of like stomach turning like response to them from like a flavor and texture standpoint.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Und dann haben sie sie wieder geformuliert. Zuerst hatte ich das Gefühl, dass sie natürlich gesweetet wurden. Und jetzt haben sie all diese Artifizierten-Sweeteners mitgebracht, die ich einfach nicht essen will. Wie Maltitol und... Ich weiß nicht, wie man es verzeichnen kann. Aber Assosulfam, Potassium und Sucralose und all diese Sachen. Also ja, ich bin kein Fan. Aber... Das ist ein Bauer.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, oh well. Aber die Jacob Bars sind großartig und ich liebe auch die Build Bars. Hast du die probiert? Und ich habe keine Affiliation mit Jacob oder Build, aber die Build Bars... Nein, aber ich sehe sie überall.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ich habe eine gute Menge Geld auf diese Bars gespart. Die sind ziemlich gut. Die Puffs sind wirklich gut. 140 Kalorien, 17 Gramm Protein. Die besten Makros, die ich gefunden habe und ziemlich sauber in Bezug auf die Inhalte. Und super lecker.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, das ist großartig, diese Schritte.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Mom-and-Pop-CBG-Produkte, ist, dass es immer eine Geschichte auf dem Hintergrund gibt. Ja. Es wurde sogar an einem Punkt memeiert. Wenn ich darüber denke, macht es mich einfach lachen.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Es ist wie, du weißt, wir haben diese kleine Familie angefangen, nach Jahren und Jahren von IVF, und plötzlich, eines Tages, hat unser Sohn Blut gebrochen, also haben wir entschieden, diese heiliger für dich Tortilla-Chips zu kreieren.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Sie nehmen sich auf ihre Stapel und erzeugen ein Produkt in der Welt. Es kann so schwierig sein. Aber das ist, von wem wir Produkte bekommen, wie Siete und Papi und all diese Unternehmen wie Hugh Chocolate Bars und Primal Kitchen. Es ist ein tolles Zeitpunkt. Es ist ein tolles Zeitpunkt.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ich werde dir einen geben. So spannend. Ja. Lass uns über Intermittente Fasten sprechen, was oft kommt, wenn Menschen einen Gewichtsschmerz initiieren. Strategie. Würdest du Intermittent Fasting als Werkzeug oder als Treppe nennen?
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, das macht viel Sinn. Ich bin nicht in Regeln, wie diese Regeln, die Leute fühlen, dass sie leben oder sterben müssen. Ich meine, ich denke, es kann gut sein, Guardrails zu implementieren.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Richtig?
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Aber ich denke nicht, dass jeder die Druck fühlen sollte. Ich denke, dass schwarze oder weißes Denken einfach nichts hilft, besonders in diesen Tagen, wie irgendein Thema, irgendeine Strategie. Ich denke, wir müssen alle ein bisschen mehr Nuancen beherrschen. Aber ja, diese Idee, dass du musst, weißt du, dein Ernährungszettel innerhalb eines bestimmten Zeitraums zu beschleunigen. Ich mag das nicht.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Aber auf der anderen Seite Ich denke, dass es als Werkzeug sehr nützlich sein kann, wenn man sich eine leichte Anlage für sich aufbauen will, um nach dem Abendessen zu verabschieden. Die meisten von den Dingen, die Leute nach dem Abendessen essen, sind normalerweise nicht die Füße, die zu einer Längsschleimhaut, zu einer Längsschleimhaut-Reihe unterstützbar sind.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, und es fühlt sich so gut an für dich. Ich meine, wir haben definitiv eine Tendenz, die ältere Welt und die Natur zu romantisieren. Und die Natur hat all diese Vorteile. Wenn du diese Schritte in New York bekommst, kannst du mindestens 15.000 Schritte machen, ohne selbst zu versuchen.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Sieh, ich mag Savory. Und ich habe diese Protein-Chips von Quest gefunden.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Nein, die sind ziemlich gut. Aber die sind immer noch, würde ich sagen, die sind noch lecker, aber sie sind immer noch meistens fettig und karbig. Aber sie sind besser als deine Standard-Potato-Chips.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Verstehe mich nicht falsch. Aber nein, das sind Quest-Chips, wie Tortilla-Chips.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Und sie kommen in viele Farben, wie Chili-Lime. Und ich habe keine Affiliation mit Quest. In Ordnung, ich würde gerne eine Affiliation haben.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Können Sie bitte sponsern oder senden Sie mir freie Chips, weil ich diese Sachen auf Amazon kaufe, wie auf Subscriben und Save. Und sie sind wie Tortilla Chips. Sie sind ultra verpackt. Verwenden Sie mich nicht falsch. Sie sind sehr verpackt, aber sie sind wie 20 Gramm Protein in einer 140 Kalorien Packung.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Oh, also normalerweise habe ich ein paar Päckchen in meinem Kofferraum, in meinem Pantry, für Snack und I'm raiding your pantry before I head home. It's not like you can't eat after dinner, but it's like if you are, maybe there's a better for you option, like a higher protein variant of what you might otherwise consume. For me, it's like these tortilla chips are so good. I look forward to them.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
ein paar von ihnen rausgezogen zu Influencern.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Und obwohl New York stressig ist, und es ist schrecklich, und es ist beschädigt, ich meine, es ist definitiv etwas zu sagen, für nur diese Art von Bewegung.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Und das sind etwa 35 Gramm von Protein pro Mahlzeit für eine Frau, oder etwa für eine Person mit 150 Kilo. Es ist etwa 100 Gramm pro Tag.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Yeah, that's not intuition. That's addiction.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, ich liebe es. Außerdem denke ich, dass es wichtig ist, eine Selbstbezahlung zu machen, wann man am meisten hungrig fühlt und wofür. Manchmal fühle ich es viel einfacher, zu regulieren, was ich morgens esse, weil ich wirklich nicht so hungrig bin, wenn ich aufwache. Und das wird für jeden anders sein, übrigens. Mein Cortisol ist erhöht, dank des diurnalen Rhythmas.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Cortisol hilft mit dem Verbrauchen von Nahrungsstoffen. Ich fühle mich ziemlich gut im Laufe des Tages. Ich will meine Proteine relativ schnell nach dem Wachstum bekommen, weil ich weiß, dass das die Bremsen auf dem Muskelprotein-Bereich pumpen wird. Es regelt meinen Hunger im Laufe des Tages.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
It's a lot easier for me to, you know, mix the egg whites in with the eggs and be a lot more deliberate about my morning breakfast, as opposed to what I'm eating later in the day, where my meals tend to be more social.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
So I'll be a lot more diligent in the morning, making sure maybe I'm skimming out some of those fat calories, because I know that dinner is often a crapshoot.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Exactly. I could end up at a restaurant, like I could be watching... die letzte Saison von White Lotus, auf der TV mit meinen Brüdern, um zu essen, was auch immer sie in der Küche haben. Und es ist eine soziale Sache. Ich will nicht ein Stoiker sein oder was auch immer, oder ein Aesthetiker.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Es könnte also nützlich sein, herauszufinden und die Punkte des Tages zu ritualisieren, an denen du die größte Leistung hast.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Kelly Levesque, du bist der Beste.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
So much fun. I love you. You're amazing. A beaming light, a wealth of insight. And yeah, somebody who I'm proud to call a colleague in this industry.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
I know.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
It's funny the directions that life can pull you in.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Amen.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Well, where can people connect with you on the socials? I know you've got a fantastic podcast and I was on it very recently and I love that conversation that we had, by the way.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Eltern sollten das tun, denn die Gesundheit der Kinder ist schlecht, aber wenn man sich die Statistiken von chronischen Krankheiten und Kindern anschaut, sind es so viele.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Hell yeah. It's about balance. And you embody that better than anybody.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Es ist fast 30 Prozent der Kinder sind entweder überwältigt oder obese.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Wow.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja. I wonder how much of that is attributable to the food supply versus just parents who are just so beaten down and strung out and exhausted. You know, like it's...
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Yeah. Well, let's get into it. So everybody right now at this point is trying to get summer ready, right? But most people are going to go about it in all the wrong ways. So what's the first thing that you tell somebody who wants to lose weight sustainably without wrecking their metabolism or destroying their relationship with food?
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Hmm. Talk about fluoride at all?
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
And to me what's so frustrating is, first of all, you're gaslit whenever you raise a concern about it on social media today. You've got people who have garnered trust through their credentials who just continue to gaslight any public concern about fluoride. First of all, like... das ist eine medizinische Behandlung, die ich nicht ausüben kann.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Du solltest die Wahl haben, ob du Fluorid bei CVS verkaufst. Lass es mich in mein Wasser, wenn ich tatsächlich Fluorid in mein Wasser brauche, was ich natürlich nicht brauche. Aber reichere Menschen können Reverse-Osmosis-Purifereien und Wege haben, Fluorid aus dem Wasser zu bekommen. Das ist etwas, das Menschen in der Regel
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
von einem niedrigen sozioökonomischen Status, die ihre Nachwuchs-IQ vielleicht beeinflussen. Und es ist wie ein witziger Zyklus, der die Menschen, die bereits in der Poverty befunden sind, im Grunde genommen enttäuscht, wenn die kausale Verbindung letztendlich herauskommt und klar wird.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Aber die Tatsache, dass wir nicht sogar die Möglichkeit haben, diese Fragen zu stellen, ist für mich so frustrierend.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, das Snap-Ding ist sehr interessant. Ich denke, es ist immer wichtig, den Oppositen zu stehlen, um sicherzustellen, was es ist, wofür sie argumentieren. Und es ist so, dass Leute sagen werden, dass man die armen Menschen einfach weiter verurteilen kann, indem man sie nicht erlaubt, SNAP zu kaufen, um Soda und solche Dinge zu kaufen. Und ich bin so, nein, ich bin nicht.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Zunächst einmal, SNAP bedeutet Supplemental Nutrition Assistance. Es gibt nichts Nutrisches über Soda. Zweitens, sie verwenden Geld aus den Betreuern, um diese... Füße, wenn du sie sogar nennen willst, die klar mit chronischer Krankheit verbunden sind, die dann die Bankruptität von Medicaid weiterentwickeln, richtig? Richtig.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Die meisten Leute haben keine Ahnung, dass Futter die Gehirnfunktion beeinflusst. Das ist etwas, was ich in meinen späten Zwanzigern gelernt habe. Ja. Und ich bin eine ziemlich wachsende Person, aber ich war bereits sehr auf Nahrung fasziniert.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Und ich hatte keine Ahnung, dass es eine Verbindung gab zwischen dem, was ich in meinen Gesicht steckte und der Art und Weise, wie mein Gehirn auf einem Moment-zu-Moment-Basis funktioniert. Und die Menschen können vielleicht die Verbindung zwischen dem, was sie essen, und ihrem Gewicht und ihrem Risiko für Type 2 Diabetes und all diesen anderen chronischen Bedingungen, die wir regelmäßig auslösen.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Aber was ist mit dem Einfluss, den es auf ihre kognitive Funktion hat, auf ihre Möglichkeit, einen lebenden Wagen zu verdienen? Um für ihre Verliebten zu zeigen, um glückliche, gesundheitliche Kinder zu errichten. Ja. Also, ja.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
It does get heavy. It gets heavy.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Love it.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Well, you're the best. Thanks for coming out.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
So fun. Thank you everybody for listening. Love you all. And I will catch you on the next episode. Peace. Bis zum nächsten Mal.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Heute mit mir ist mein brillanter und lustiger Freund Kelly Levesque, bestsellender Autor, Nutritionist und Mutter von drei. Und zusammen steigen wir tief in die Frage, wie man sich wirklich für den Sommer befindet. Das ist richtig, es ist auf dem Weg, aber ohne deine Beziehung mit Essen zu zerstören, deinen Metabolismus zu tanken oder für quick fix Garbage zu fallen.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Also kann man mehr Protein essen, um weniger Kalorien durch den Tag zu konsumieren?
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja, das ist so ein guter Hinweis. Ich denke, ein gewöhnlicher Grundstück für Menschen, die sich eher auf eine pflanzliche Art der Diät befinden, ist, die Füße zu konsumieren, die sie gehört haben, haben Protein darin, aber nicht unbedingt hohe Proteinfüße. Zum Beispiel Nudeln und Zwiebeln und Quinoa und solche Dinge. Ist das etwas, was du siehst?
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
We talk high-protein breakfast hacks, the pitfalls of plant-based protein-washed snacks, muscle-preserving strategies to avoid the dreaded yo-yo diet effect, why french fries don't have to be a junk food, and how to make peace with food while making real progress with your body composition goals. Listen all the way through. This episode is packed with tips, laughs, and eye-opening insights.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
And as always, don't forget to share this with a friend who needs it. Leave a rating and review on your podcast app of choice and subscribe on YouTube. And hey, if you're not already getting my free weekly newsletter, you're missing out on carefully curated research breakdowns, exclusive discounts, expert insights and zero spam.
The Genius Life
486: The Summer Fat Loss Strategy That Won’t Wreck Your Metabolism or Relationship With Food | Kelly LeVeque
Ja. Dieser Episode von der Show wird von Shopify gesponsert. Die Plattform, die es so einfach macht, zu starten, zu laufen und dein eigenes Geschäft zu wachsen. Ob du die nächste große Gesundheit- und Wellness-Brand erstellst oder endlich das Side-Hustle eröffnest, auf dem du gesessen hast, ist Shopify dein ultimer Partner, um es zu machen. Ich meine, lass uns ehrlich sein.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Least healthy foods in the supermarket make the loudest claims. It should be banned that ultra processed foods are allowed to make health claims.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
um, animal source foods, egg yolks and things like that.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
And so, um, a lot of the observational data on this, like when they'll, when they'll correlate blood levels of linoleic acid, for example, to certain health outcomes, um, you know, it's, it's actually seems positive from, from that perspective, but there are a lot of, of confounding aspects to that observation for one nuts and seeds and other foods, as I've, as I've mentioned that are high in this fat, um, are healthful.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
And then also there's what's called healthy user bias where, um, you know, these oils are adorned with the heart healthy logo on them. So a health conscious person might be more inclined to consume canola oil and corn oil and soybean oil. Now, is their health good because of these oils or perhaps in spite of these oils? Because I mean, that's a health conscious consumer, right?
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Maybe they're more inclined to take a multivitamin or maybe they're less likely to smoke or drink alcohol excessively.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Well, one effect which they've – so people can look up – there are two – there's a lot of – there are many different researchers, you know, working on this. But there have been some really interesting papers, clinical trials by – a researcher with the last name of Ramsden and then Taha. And there was one paper in particular that I often cite, it's actually a review.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
So it's pretty easy to read by Taha, single author paper published in 2020, looking at linoleic acid and its impact on the brain, which is obviously a topic that I'm incredibly passionate about because my mom had dementia from a young age and I'll never know what caused her dementia.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
I don't know if it had anything to do with, you know, her exposure to these, her lifelong exposure to these kinds of fats. But yeah, it doesn't seem that consuming excessive amounts of linoleic acid, which again, predominates these oils in question, linoleic acid has easy access to the brain and it's a fat that's incredibly prone to oxidation because of its polyunsaturated nature.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Wow. Yeah. And now that figure is like, it's less than 15%. I mean, it's way lower. And the bulk of that, of those fats have been replaced by these grain and seed oils. Like most of the, the majority of fats in the human diet today come from soybean oil. Right. And corn oil. Yeah. And canola. Yeah.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah. It's like, it's a, it's shocking. So the fact that these, you know, the idea that these fats are benign and not having some kind of physiologic effect. I mean, it's just that that doesn't even pass like logical muster, you know? It's like, of course they're doing something. We just have to figure out what that something is. One thing that they do do,
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
and this was actually shown in a paper by Ramsden, I forget which year, but people can look this up, is that they increase in the blood something called oxalams, oxidized linoleic acid metabolites. And these have been associated with Alzheimer's disease. I mean, these compounds.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah. I mean, I've said that LDL cholesterol isn't just a biomarker. It's an industry. And it's not just one industry.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
I don't know.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah. And so like this notion that seed oils are good for you, you know, refined bleach and deodorized seed oils are good for you. It's true that seed oils reduce LDL cholesterol relative to certain saturated fatty acids. And so you have to accept that as being a benefit, because if that's not a benefit, then suddenly animal source foods are not good.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
the dietary villain that they're often made out to be. And suddenly statins, their LDL lowering, you know, effect might not necessarily be, you know, of benefit. Statins have pleiotropic effects. They're also anti-inflammatory, but.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah, so I mean, the house of cards that you referenced is something that I think it's really important. Like that seed oils are heart healthy is a card in that house of cards. And for us to challenge that assumption, Well, then that might lead to a reassessment of all of these other assumptions that we make about what causes heart disease.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Maybe saturated fat isn't the dietary villain that it's, you know, often for decades made out to have been. So, yeah, that's why I think it's... it's been a real challenge to actually address this stuff because there's so much commerce tied to it. And I'm not saying that LDL cholesterol is unimportant, that ApoB is unimportant, but heart disease is multifactorial.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
I know. It was like being in a cryotherapy chamber. Yeah.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
I'm happy with products marketing how they've been produced. If it wants to stay organic, great. But it's the health claim. just be a level playing field to inspire consumers to learn for themselves.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah. Definitely worth pushing back against because there's so much money that goes into the promotion of plant-based diets, right? Right. But yeah, no, I'm an unapologetic omnivore. I think that people are best suited eating both plants and animals. And, you know, there's like the ethical question that always arises. And I think that's a good, you know, these are important questions.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Animal treatment in this country, particularly in the CAFO system, is like really aberrant and it's not great for the environment either. But From a nutritional value, I think it should not be controversial that animal source foods can play a really important role in the optimized diet. They comprise some of the most nutrient-dense foods on the planet.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
I know, well, you're constricted, you're wearing a tux.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Red meat in particular, I think it's a repository for not just really high-quality protein, the highest-quality protein, but creatine, carnosine, Um, vitamin E, you got a tiny amount of omega-3s, um, in grass-fed, grass-finished red meat, um, taurine even. There's, there are carna nutrients, nutrients that are found exclusively in animal source foods that, um, I think we shouldn't be neglecting.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
And so, yeah, I take a really unapologetic stance. And, you know, the epidemiology surrounding red meat is really terrible.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
It's, you know, most of the time I find can't be trusted, you know, barely scientific uses called food frequency questionnaires where, you know, within the category of red meat, you'll see hamburgers, you know, at the population level, people who are eating more hamburgers or eating more fast food and, It's like, is it the bun? Is it the high fructose corn syrup ketchup on the burger?
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Is it the French fries? Right, that came with it.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
The shake that came with it. A hundred percent. So, you know, observational research tends to paint red meat as a dietary boogeyman. You know, those observations, those associations are easy to find. Red meat associated with increased risk of colorectal cancer, you know, all this stuff. But the question, the issue is really diet quality.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Randomized control trials do not bear out those observations. And those observations also, those increase in risks that you tend to see tend to be very small. They're increased, the risks are relative risk, increases in relative risk. Yeah.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Um, you know, they see four, four of those people getting a, you know, a negative, um, health outcome related to a certain variable, like red meat consumption, you know, four of those people out of a hundred. And then, you know, another cohort that, you know, maybe is meat avoidant, you'll see, uh, Three people, you know, have the same health outcome. The headline will be 25%. 25% reduction.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Risk reduction, right? But it's just going from four to three. And it's like red meat, you know, maybe was assessed via these food frequency questionnaires, which are notoriously inaccurate. Yeah. And there's all of these other variables. There's, you know, healthy user bias. There's multi-colinearity. There's like all of these other. Multi what? Colinearity, which I was.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
I've been in the industry a long time.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
I got into a debate on, yeah, I got into a debate with, uh, with one of these like vegan science communicators, their whole shtick is like promoting, you know, their, their activism around that diet, that lifestyle. And, and, um, you know, there was, uh, They can be so pedantic, you know, and we got into this debate about semantics and healthy user bias versus multicollinearity.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
They're related concepts. Um, but yeah, so that's why those, those kinds of studies I think are, are really not trustworthy. They're, they're useful for generating hypotheses.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
But, um, But the randomized control trials don't really tend to show any negative health effect from the consumption of red meat.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
In fact, one meta-analysis of randomized control trials was just published that found that of all the cardiovascular biomarkers that were assessed across myriad randomized control trials using red meat as an intervention, the only potentially negative effect to come from red meat consumption
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
up to about six ounces of, or on average, six ounces of red meat consumed per day was a tiny, tiny, tiny bump in LDL cholesterol. And it's like, is that bad? No. Probably not.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
And great longevity.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah, well, actually, that was a review that just came out and it sought to elucidate the five top sports supplements. So the five top sports supplements, according to this new review, was creatine, which was sort of the king.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah, it's the bomb. I mean, it has a really long historical track record for safety and efficacy. And they're now starting to, research is starting to mount showing that it has a cognitive benefit, supplemental creatine. It can improve cognition when people are underslept, which is a great thing. Pretty much everybody. Yeah, yeah, right? Yeah. It might have a cardiovascular health benefit.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
So I think creatine is amazing. I take about five grams a day. And it seems to be, I mean, save for people with, you know, kidney disease, you know, and other medical conditions, it seems to be very safe. And what form of creatine?
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah. Most of the research is on creatine monohydrate. Okay. Yeah. So creatine HCL might be as efficacious and safe, but I don't think we know. And monohydrate is super cheap and it's very easy to find. Yeah. Yeah. Most of the research, you know, centers on that.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
That's a good question. I mean, beta alanine is not something that I'm all that familiar with, actually, which is part of the reason why I was like reading that research review, because it's not something that I currently use. But it did seem to make the list. And there is this interesting thing. It does give you tingles when you take it.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
It does feel very similar to that. But yeah, but the fact that it made the top five, I mean, that to me is very interesting.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
So maybe we're coming full circle on the... Well, nitrates basically support your body's nitric oxide pathway, right? which normalizes blood pressure, can reduce blood pressure, and also increase blood flow. So, I mean, everybody's familiar with the certain pharmaceutical that works to increase blood flow in a region of the body.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
That's, you know, facilitative of sex. Right. But interestingly, there have been some reports and actually some research on people taking that same drug, Viagra, if you haven't guessed. Yeah. in the pre-workout setting, and it seems to actually improve muscle protein synthesis on par with one to 200 milligrams of testosterone in a small study.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
So nitrates, yeah, might have a really powerful effect. I mean, not least of which you're gonna probably see a better pump from it, but it might have an enduring impact on muscle protein synthesis.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah, that's a good question. I mean, vitamin B12, we all know, is most easily obtained from eating animal source foods. Mm-hmm. But if I were going to go vegan, which I won't be anytime soon, but I would say a nice omega-3 supplement, like an algal-based omega-3 for DHA fat, very useful.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
I don't think we can rely on plant-based forms of omega-3s to adequately support our needs from an omega-3 standpoint. So I would definitely be supplementing with preformed omega-3 fatty acids. Algae is a great option there. I would also supplement with creatine. You know, at this point, the evidence is pretty strong, strongly in favor of creatine. Yeah. So I would definitely take that.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Creatine is found exclusively in animal source foods.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
And it's synthesized. So it's vegan. You know, you could take that. Those would be my two, you know, supplemental, I guess, like the high leverage, you know, nutrients that I would look into. There are a lot of other nutrients, though, that I think are valuable that vegans likely under consume. I would put choline in there, which is really important for brain health. Yeah.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
You can find choline in plant-based foods. I mean, choline does exist, I believe, in soybeans and cruciferous vegetables, but in much lower concentration than animal source foods.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah, there's like... Well, you definitely could get a choline supplement. Yeah, yeah. Yeah, you're right. Yeah, like citicholine and stuff like that.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah, so seed oils are obviously very controversial today. Everybody's talking about them. I actually, I think, was very prescient in my, you know, diving into this topic in my book, Genius Foods, which came out in 2018, which the manuscript I wrote around 2016. And there have been other people sort of broaching this issue. I mean, Weston A. Price, I think, was one of the earliest people.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Great question. Yeah, I mean, I'll preface by saying I'm not formally involved in any way in the, you know, the administration or... Right, I'm not formally involved in the administration. Yeah, we're kind of like tangentially, you know, at this point supporting, you know, it's a fantastic initiative. I remain totally optimistic. I know you are as well. But what can they do?
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
You know, I think for one, RFK Jr. 's... You know, the motivation is there to uncouple some of the many conflicts of interest with our regulatory agencies, whether that's the FDA. You know, almost 50% of the FDA's budget comes from what are called user fees, which are predominantly from the pharmaceutical industry. So getting the food and drug administration's budget comes from user fees.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
What is a user fee? So user fees are basically the application fees that these, you know, and other forms of fees that the pharmaceutical agencies pay into the FDA to, you know, I believe look at data with regards to drug trials and things like that. So sort of like administrative fees that the pharmaceutical companies pay into the FDA.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
A proportion of that comes from the food industry, but most of it comes from the pharmaceutical industry.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
I mean, if you watch the nightly news in America, I mean, most of the ads are for pharmaceutical drugs. You know? Right. So... You know, I don't know the proportion to which the revenue of those companies, those conglomerates come from their advertising.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah. And, you know, but the crazy thing is that those ads are not even necessarily there to influence consumer spending, which is what we would, which is what... Even I assumed, you know, prior to Callie coming on to my show and pointing out that, no, they're actually spending that money to influence the platforms.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
You know, if you look at every TV show. Control the narrative. Exactly. As you've said. Yeah. So I think I think, you know, uncoupling that would be amazing. I think getting the conflicts of interest out of the USDA, which, you know, I don't know how that's going to unfold. I mean, it was just announced that, you know, Trump nominated a former CEO.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah, Paul Salandino has been big on it. Talk about it. Yeah. Dr. Kate Shanahan. Yeah. You know, the evidence is kind of all over the place. And I think it's a little bit, we have to talk about seed oils, not as a monolith, but with nuance.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
I believe she was the CEO of one of the largest seed oil lobbying groups to be the chief of staff for the USDA. So.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
At the point at which we record this, RFK has not been confirmed either. So I feel like there are a lot of moving parts. And once he, you know, if he gets officially confirmed, you know, we might see major sweeping changes, but...
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Um, you know, I personally would really love to see as something I would, I would love to see, I think it should be banned that ultra processed foods are allowed to make health claims. I think it's really screwed up that you can, you know, that the least healthy foods in the supermarket make the loudest claims, whereas the healthiest foods in the supermarket are Don't make any claims.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
You know, most of the healthy, the healthiest foods in the supermarket, the grass fed, grass finished red meat, eggs, you know, extra virgin olive oil, like very, very seldom will you see any, even in avocados, like you don't see health claims On those foods, berries, you don't see health claims. Where do you find the health claims?
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
On all the ultra-processed garbage foods, the seed oils, the commercial cereals marketed towards children, of course. Yeah.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
I'm optimistic that we can raise more awareness around this topic and call for better science.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
And, you know, when discussing these kinds of oils, there are the culinary oils like sesame seed oil, which have been used in various traditional cuisines for millennia, which I think can be perfectly healthy and add, you know, great qualities to certain recipes and flavors. And, you know, I think those are fine.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
I'm happy with products marketing how they've been produced. I think if it wants to say organic, great. But it's the health claims. And I'm happy to say across the board, no health claims on even foods that I would consider healthy. I think it should just be a level playing field to inspire consumers to learn for themselves, to seek out their own sort of education around this topic.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
But it's like once we start allowing foods to make health claims, that's actually... It sounds like on the surface that would be a good thing, you know, like a ranking system for foods and things like that. But there's just too much money involved. It's like who's to say what's healthy and what's not. Right.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
You know, so I think just across the board, banning health claims, I think that would be great.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah. I think it's a, you know, I mean, it's, it's, it's a, it's, it's highly responsive to our diets and our lifestyle. So it's not something that we can, um, that we, that we're, that we're unable to address with our own agency in the world, but it's, I push back, what I push back primarily against is the notion that it's genetic.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
There are certainly genetic influences, but this idea that it's primarily genetic, that's BS. I mean, obesity has tripled over the past 50 years. Our genes have not changed all that much, but our lifestyle, our food environment has dramatically changed.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
And so...
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
But the oils that are in question, particularly today, are the what are sometimes referred to as RBD oils, which stands for refined, bleached and deodorized oils. These are the highly marketed cooking oils that have only really had a presence in the human food supply for the past couple of decades. And the issue with these and even within the refined bleached and deodorized seed oil category.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Um, nicotine. Yeah. Nicotine is, uh, I mean, I, um, There's no such thing as a free lunch. And I think nicotine has some benefits and it has some definite downsides. The benefits are that it improves cognitive function. I mean, it's a well-studied nootropic. It might benefit mental health. Also with fear extinction and things like that, there are some studies that have shown that.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Generally speaking, aside from nicotine, I would say choline is definitely important. I try to prioritize choline in my diet from eggs, red meat, fish, things like that. I think collagen plays an important role in longevity and systemic health. I think brain health probably too.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
I forget. I completely forgot how I answered it the first time. I don't know. For some reason, my brain is going to, like, James Bond. To be really good at karate and shooting with a gun. Like, strong in body... And in intention and to, you know, and in values and to be a high integrity person, to be a self-sufficient person.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
I think that's, you know, and obviously health I think is a crucial one to embody. Making sure that you're strong, that you're, you know, taking care of your body, that you're prioritizing self-care.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
And then I also think it's important to like show up in the world presentable, you know, and to have respect for not just your body and your mind, spiritually, your relationships and all that stuff, but also how you're perceived. Some people scoff at like appearance and things like that. Like it doesn't matter. It's shallow. But, you know, I think like.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
because my mind went to James Bond, I'm also thinking about, well, he's the person who, who dressed really well and he showed up really well and he was, you know, always presentable and, um, and, uh, and I think that's why he's, he's such an iconic character. I happen to be a big James Bond fan.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Correct. Yes. So I mean, we've now, I think many of us in the nutrition community are placing an emphasis on awareness around ultra processed foods, right? We generally want to, you know, minimize our consumption of ultra processed foods, which now make up 60% of the calories of your average adult. But what about ultra-processed food ingredients?
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Daniel Craig for me is the goat. Yeah. Roger Moore? Roger Moore is your favorite Bond. Cool. I'm so interested to know who the next Bond is. Maybe it'll be you, Gary.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah, my podcast, The Genius Life, is my pride and joy. So come over and listen to that if you're into podcasts, as I'm sure you are if you listen to this. And I'm also very active on X and Instagram, which I know you are as well. Yeah, very. Okay.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
And these refined bleach and deodorized seed oils are ultra-processed. By definition, a food that is ultra-processed is something that you couldn't possibly make in your own kitchen if you tried. Now, you could make sesame seed oil in your kitchen, right? To make sesame seed oil, you press sesame seeds. You could conceivably make extra virgin olive oil in your own kitchen.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
I mean, humans have been making and consuming extra virgin olive oil for centuries at this point.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Me as well. I actually start the morning with a shot of it. But you couldn't realistically create one of these RBD oils like soybean oil or corn oil in your kitchen. They often require industrial machinery, chemical solvents. like hexane. So right off the bat, these oils are ultra processed. We know that. The ultra processing designation comes from the Nova paradigm out of Latin America.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
And so it's a little bit unclear. I think the technical definition might not necessarily place, you know, corn oil and soybean oil under that, in that category. But they are, there's no question you couldn't make them in your own kitchen. I mean, you would need some serious chemistry to do so.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Obesity has tripled over the past 50 years. Our genes have not changed all that much. Our lifestyle, our food environment has dramatically changed.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Exactly. There's actually a... There was a viral video on Instagram by a really wonderful content creator. And I forget his name, but I'll send it over to you and you can perhaps include it in the show notes. It's actually a guy who seems to, who appears to have a chemistry background, attempts to make a refined bleach and deodorized seed oil in his home kitchen. And it's pretty terrifying.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Really? Actually, yeah, yeah. All the myriad production steps. But it's, you know, nobody's doing that at home for the most part.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah, they're often exposed to high heat. So, but, you know, probably... It should be said that processing doesn't necessarily make a food unhealthy, right? Even within the bucket of ultra-processed foods, ultra-processed foods are not a monolith. Some are better for you than others. So what is it specifically about refined bleach and deodorized seed oils that make them...
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
uh, that, that should ought to inspire caution when over consuming them? Well, for one, they are novel fats. So, you know, again, we, these didn't exist in the human food supply prior to 50 to 70 years ago. So right off the bat, I think we should, you know, embrace, um, by default, what's called the precautionary principle. So the last time a food or an ingredient or a product has,
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
you know, humans have been exposed to it, the more skepticism, the more caution, the higher the burden of proof should be on that food to prove itself as safe, you know, as opposed to the burden of proof being on the consumer or the researcher to prove it guilty, right? It should be guilty until proven innocent.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
And that's what's referred to as a precautionary principle. It's something that actually in the EU, that seems to be the norm for food additives and the like. Here, the burden of proof is usually on the consumer to prove something, to prove that something is unhealthy. And usually that occurs years, if not decades, after many, many people have been exposed to it. And we've seen that.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
with red dye three which was just banned yeah that was a good move after decades just to start we need to go through the other 40 and some of the other ones there you go so i think the precautionary principle is super smart it's something that we don't generally abide by here in the united states and i think that's unfortunate so these ultra process you know oils are they're novel right
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
The motivation is there to uncouple some of the many conflicts of interest. I remain totally optimistic, but what can they do? You know, I think for one,
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Now, again, that doesn't necessarily make them bad, right? So we have to peel back the layers of the onion even further, right? The problem with, I think one of the major problems with these oils is that they're predominantly comprised of polyunsaturated fatty acids, which are the most chemically unstable.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
So among the fatty acids that predominate our diets, you've got unsaturated fatty acids and you've got saturated fatty acids, right? Those are the two major categories. Saturated fats are the most chemically stable. They tend to be solid at room temperature. And under the bucket of unsaturated fats, you've got your polyunsaturated fatty acids and your monounsaturated fatty acids.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Polyunsaturated fatty acids are very prone to a chemical process known as oxidation, where essentially the oils go bad. They go rancid. And that process is catalyzed by exposure to light, heat, and oxygen. And so these refined bleach and deodorized seed oils, they tend to be predominantly polyunsaturated in nature.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
And that's not the case for all of them because there are seed oils like high oleic sunflower oil, which I actually think is fine because it's mostly monounsaturated fat, which has a degree of chemical protection. It's less prone to this oxidative process. But polyunsaturated fats are essentially naked because...
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
They're the most prone to oxidation and they're extracted from the food matrix, which often coincides with antioxidants that protect those fats. In fact, in nature, where you see higher levels of polyunsaturated fats, you also see higher levels of certain antioxidants like vitamin E. whose role in nature is mainly to guard these polyunsaturated fatty acids against oxidation.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
So in foods where you have higher levels of polyunsaturated fats, you see higher levels of vitamin E, which is why nuts are one of the primary sources of both polyunsaturated fats in the diet, as well as vitamin E. Okay, I didn't know that. Polyunsaturated fats... are not inherently unhealthy, and vitamin E is super important from a brain health standpoint.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
The problem is when we extract these fats from the whole food matrix and we expose them to these caustic chemical solvents like hexane or others, and then we expose them to heat, which often occurs during the deodorization process, And then we further use them to cook with, which ironically is what they're marketed as being ideal for.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Then you're further catalyzing this oxidative process to these polyunsaturated fats, which are very vulnerable. And oxidation occurs when we ingest these fats in us. Right. But it can also occur in the external environment when they're used in the fryer setting, when they're used to, you know, create ultra processed foods. And so that's potentially really harmful. Right.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
The other problem is that there are byproducts of oxidation. So it's not just that the fatty acids themselves become oxidized, but all of these other nasty compounds are generated.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
When a high polyunsaturated fatty acid dominant seed oil is exposed to high heat and reheated in particular, you know, you're not just damaging the fatty acids, but you're generating all of these noxious compounds like acrolein and 4-hydroxynonanol, which have been shown to... be cancer causing and be associated with conditions like Alzheimer's disease for hydroxy non-anol in particular.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
Yeah. Right. It's a bit, it's a, it's a huge problem. And, um, Yeah, you know, I'm optimistic that we can raise more awareness around this topic and call for better science. Because, again, the science is a little bit all over the place. And this is a controversial topic. Not everybody... I mean, it's actually very... This is a very unorthodox perspective that we should be avoiding seed oils.
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
I mean, I'll say with all, you know, transparency that, like, if you were to ask your average dietician, for example, what they think about seed oils, they'll say that they're not only... they're not only benign there and not harmful, but they're actually good for you. And so I think, um,
The Ultimate Human with Gary Brecka
141. Max Lugavere: Seed Oils, LDL Cholesterol & Inflammation
know this is something that we're going to need a lot more research to say with certainty but um based on this line of thinking that i've you know at least begun to lay out i think that we should all have a little bit more uh skepticism around them and um you know like linoleic acid which is the form of polyunsaturated fat that dominates these seed oils is also found in extremely healthy foods like again nuts and seeds and things like that and you find linoleic acid in