#222: Max Lugavere: Fasting & Nutrition Tips Better Memory, Mental Performance

Max is a sought after nutrition expert and author of Genius Foods. He reveals top nutrition and lifestyle strategies to boost memory, mental performance and preserve brain health.

Check out his new book, Genius Foods: http://amzn.to/2HJdcU7

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Key Time Stamps:

04:50 Vegetables are needed for the health of your microbiome and gut mucosa.
07:50 Carotenoids in grass fed beef are beneficial for your brain.
08:55 Women who did not eat 3 to 4 servings of red meat per week were twice as likely to suffer from depression or a major mood disorder, research showed.
10:02 Red meat contains vitamin B12, zinc, creatine, and the most bioavailable source of iron.
11:04 Sixty percent of the calories that Americans consume come from 3 plants: wheat, corn and rice.
12:32 When we first awaken, our hormones are set up to burn fat. Cortisol, your body’s chief catabolic hormone, is at its peak about 45 minutes are your awaken.
14:11 People who eat dark leafy greens every day, have brains that on scans look 11 years younger.
14:30 Some of the most valuable nutrients in dark leafy greens are only absorbed in the presence of fat.
15:44 Don’t eat sugar with meat.
18:46 Fasting increases alertness by increasing serum levels of neurotransmitter orexin- A.
19:46 Green tea contains theanine and caffeine, which work synergistically as a neurotropic, boosting working memory.
21:23 Decision-making is more prone toward beneficial outcomes when done in a fasted state.
22:41 Sixty-five percent of the American planted land mass is dedicated to growing wheat, corn and soy.
27:09 Our visceral fat has 4 times the amount of cortisol receptors as subcutaneous fat.
28:45 Sleep turns your brain into a dishwasher via the glymphatic system.
32:45 Amyloid may be antimicrobial, a protective protein.
35:31 Alzheimer’s begins in the brain 30 to 40 years before the first symptom.
36:35 Carbohydrates are not the smoking gun in Alzheimer’s disease.
40:08 The LDL-P, particulate size measurement, is a more reliable biomarker for assessing cardiovascular risk.
45:15 Cholesterol lowering medications lower your body’s cholesterol production has been related to cognitive problems that can, in extreme cases, look like dementia.
46:23 Inflammation is closely related to heart disease risk. Heart disease risk relates to the brain.
46:49 Cholesterol isn’t the bad guy. Keep it and the lipoprotein carriers healthy.
49:45 IRS-1 (insulin receptor substrate 1) inactive form is found in higher amounts in people who appear to be at risk for Alzheimer’s disease. IRS-1 is related to insulin resistance in the brain.
51:25 Lifestyle interventions can, not only delay cognitive decline, but improve processing speed by 150% and improve executive function by 83%, according to The Finger Trial of older at-risk participants..
56:33 Saturated fat reduces the amount of LDL receptors on the liver, impeding LDL recycling, important for large bus cholesterol.
01:01:36 Oils and fats are not nutrient dense and do not promote satiety as well as protein.
01:08:36 Diminished glucose metabolism is a feature of a brain with Alzheimer’s disease.
01:12:11 Alzheimer’s patients develop a sweet tooth.
01:18:56 Experience thermal stress.
01:22:15 Max’s Morning Routine: 01:23:58 Max’s Desert Island Nutrient:
01:26:55 Max’s Elevator Speech:

Watch the interview & get interview bonuses: https://highintensityhealth.com/222