YouSaid · the spoken record

Max Lugavere

lines on the record: 128
first: 2023-02-20
most recent: 2023-02-20
sittings or episodes: 1
sources: podcast

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“It's, I don't know, it's a little too. Like that sensation, it feels so. It feels too self aggrandizing, and I'm not that way, you know, like I'm. I feel like I can be self-deprecating like to a fault. The fact that, like, anybody pays attention to my work, you know, it's like it's such a gift to me. I'm so grateful for it. Everything I do out of. Love, like, you know, I started doing this out of the love that I had for my mom. It continues. Both for the love that I have for her, but also for the love for what I'm doing and for the research and how much I love nutrition science, as well as for how much I love generally people and how much I want to see people thrive. And so, yeah, it really has been a powerful compass for me, you know, as I navigate this crazy thing called life. Love really has been a, you know, it's been a really... Uh,”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“I am love how hippy is that I feel like everything I do is really out of love. That is how I would answer that even though it sounds so hippie that it also kind of makes me throw up a little inside.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“From, you know, like, what's the where's the nutrient deficit with regard to my relationships? And yeah, so maybe, I mean, that's it. I saw a really brilliant therapist and I highly recommend for men and women for everybody. Everybody should go see therapy. It's been really helpful. The key, I guess, is to not let that become like this perpetual, like limiting thing and to continue to do the work and to like unravel and to keep peeling back the layers of the onion all super helpful.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Learned. And so those traumas, they have, it's like a butterfly effect. They have a way of creeping out in ways that are not often obvious when we're adults and affect and they affect our relationships in sometimes profound ways. And so, you know, for me, like why, you know, I feel like in many ways I'm a very sensitive guy. I relate to women. I love women. I've had relationships with women. Where is this disconnect? And I also had a relationship with one woman for a very long time. It was an on and off again relationship and I loved her. And the feeling was mutual, but I wasn't able to commit to her. And so, you know, it's, it kind of inspired this like journey of investigation. Like where, you know, if I've got like everything seemingly so figured out, how come I don't have that figured out? Like, where's the deficit coming?”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Like the insight that I think has been helpful to just kind of understand where my patterns come from is that that's created a difficulty for me attaching emotionally to like other women. And I'm getting better. I've gotten better, you know, but it's just a very fascinating thing because we tend to think about like childhood trauma as being like big T trauma like I was sexually abused or something like that, which, you know, I had a wonderful childhood. I never would have used the T word to describe anything that happened to me in my childhood. But then there's like nobody escapes childhood social injury free. We all have trauma, whether it's like we're not picked up at the right time or we're ignored at the wrong time or what have you. And so we all, nobody escapes childhood trauma-free is what I.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Not being the best partner to my mom. There's a term for it. The term sounds worse than it is, but the term is covert incest. So it's not sexual, but it's like they make you their emotional partner in a way when they shouldn't. And that's something that at the time you feel like you're receiving really privileged information. You're like, your mom's confiding in you, you know? And that's how I felt when I was like growing up. And yeah, she was an emotionally She didn't really have support from my dad and it was sad looking back. You know, I'm not blaming her or anything. Her mother was kind of a cold woman also. So she, you know, she like unloaded some stuff on me when I was a child frequently actually. And so that like, you know, it created a very strong attachment to her, but it has kind of like disallowed me. At least this is like, and I don't want this to become a limiting belief for me, but.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Oh man um I Yeah, I mean, that I'm. I think the limiting beliefs that like, you know, You can't have the kind of relationship that you want, that you don't maybe deserve the relationship that you want. I mean, this is a totally different rabbit hole, but for me, you know, one of the things that I learned about in therapy. Is that when you're really my mom. Divulged things about my parents' relationship to me that she, you know. Probably shouldn't have at a young age. My mom was the best mom. Just to be clear, but nobody's perfect, and we all make mistakes. And I think that like she probably shared some stuff with me about her relationship that she shouldn't have at the age that I was, essentially making me. A surrogate partner back when she didn't have the emotional shoulder of my dad, you know, when my dad was.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“I was incredibly close to my mom. Like, that was like, you know, we talked about that. I was incredibly close to my mom. I loved my mom. It was so hard to see what she went through. And that was an incredibly traumatic. Experience, you know, but uh, But that kind of attachment that I have had from childhood to my mom, you know, it's made it difficult. And, you know, some of the things that I witnessed in their relationship, my mom's relationship with my dad and their marriage and how bad that was at times, some of the things that I saw, it didn't really... Set me up to like have the easiest time in relationships. But yeah, I'm like working through it. I think therapy is wonderful. I mean, you know, I've had a great therapist. I'm doing all the work. I'm like reading all the books and things like that.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Oh man, yeah. Well, I've been in, I've had a therapist for the past year and a half, and I'm trying to, yeah, like, you know, kind of like unravel some of my own early childhood like. Drama that I think has led to a more avoidant attachment style and has given me challenges with regard to commitment and things like that in relationships. And yeah, but I'm also very lucky in the sense that I feel like I have a very rich life. Like I have a very close family. I've got a great community of friends. I love what I do for work. Thankfully, I feel very fulfilled by. By my work. And so it's not like a major priority for me, but yeah, I would like to, I do want to call that in. Like, that is like something that is a goal for me. But yeah, we all have our stuff. And I feel like for me, it's like one of the...”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, just like not necessarily getting bored, but like. Taking what's always around for granted. I think that happens to all of us. It's a big problem. It's a big, sad, unfortunate, awful thing that our brains do. There's an evolutionary reason for it. And again, it's a conservation of energy. So, you know, like it's not. Think it occurs for an adaptive purpose, but I think it's one of these things that can become malignant if we're not aware of it. And we don't actually take an effort in our lives to challenge it to challenge that tendency that we all have. So I'm not, I didn't endorsing that. I'm not saying that there is any reduction in value for somebody or something that we are like, that's always around. That's certainly not the case. But yeah, it's a constant fight. It's a constant battle. I think everybody experiences this.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, well, maybe that's why I'm single. I don't know. I think that that's a common human. Struggle, you know, and I've struggled with, I've struggled with that in relationships in the past. And it's a.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, and that's one of the things that I challenge with in this life is like I love my routine and I love comfort and I love, you know, but I also love travel. I just don't, I'm not good at planning travel and I have all these like hang-ups. Am I not, what if I'm not able to find a gym that I want to go to in this new place or find a healthy supermarket or something to shop at? Like these are all the things that I my neurotic brain is like, okay, maybe we should just stay put, you know, but whenever I do, whenever I get pushed to do those kinds of things, like to travel, I never regret it, you know?”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Know like it's so emblematic for, I think, the life that we all deserve, you know, that we all ought to be living. I think occasionally in this conversation about how do we live longer, like that's a nuance that gets lost. You know, it's not just about living longer. It's about living more fully. And so, yeah, I think that that's like part of it. It's like breaking the routine and like getting back some of that joy and excitement that we have about life, you know. Maybe after listening to this, it'll be going to the supermarket and loading up on healthful food, you know, blueberries and avocado and dark leafy greens and grass-fed beef, things like that. Or maybe signing up for a new gym membership and sustaining that because of what you now know it does for mental health. Exercise”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, no, it's true. There's this quote that I love. I'm a huge James Bond fan. We're talking a little bit about like, you know, before we started rolling, but like in the latest film, there's this wonderful Jack London quote at the end of the film that they use to kind of commemorate Bond. And the quote is something like, I shall not waste my days trying to prolong them. I shall use my time. And I love that line so much. And I think it's such a good...”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, it's like it's these rote routine behaviors that are not all that productive or meaningful. Those are, you know, it's like driving the same route to work every day, shopping in the same supermarket every day, eating the same foods every day. Like challenge your preferences. You know, like there are foods today that I enjoy that I didn't like 15 years ago. And I'm always willing to challenge my own preferences about things. But it's like when you do the same things every day, you tend to start to overlook them. It's difficult, if not impossible, to maintain an appreciative relationship with something that's always there.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“We habituate, right? It becomes habit, right? And we feel this way, like we see this with that car that we've pined for. And suddenly it's sitting in our driveway. And yeah, it's exciting for the first month or two months or three months. But after a certain point, you know, that level of excitement that we once felt towards that car, or maybe even if sometimes it's the person that we're sharing our beds with, you know, like this is just an inevitability, an unfortunate inevitability of the human condition. And so I think there are ways to hack it. I think there are ways to, you know, travel with your significant other or break the routine with your significant other. Or invest in things that have emotional value for you, for example. So, I mean, the car might have not been the best example because some people do have emotional connections with cars. Like I bought a guitar, you know, recently that I”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Well, there are probably, I mean, there are definitely benefits to routine, right? Like there are not to like. Some of the benefits to routine can be that you have your, for example, your diet dialed in or you have a, you know, you have great connections in your community, you know. So I'm not telling everybody to throw their lives into upheaval. But it's just like when we start to do the same things every day, the scientific term is habituation.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Well, it probably, I mean, you know, if that mouse study holds true in humans, it probably doesn't support neuroplasticity.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“And so that, I think, is really important. And yeah, we should challenge ourselves, whether it's to travel. I mean, travel is like to me the epitome of exposing oneself to an enriched environment because everything is new. But if you can't travel, you know, like go to a different gym every once in a while. Try shopping in new in different supermarkets or change up your wardrobe or take on a new creative project, like start a new hobby. There are all kinds of things that you can do to shake yourself out of this like perpetual routine that I think has a real cognitive and health cost.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“And the joy, the excitement, it just, you know, it's something that like. You cease to experience. You cease to experience it. Whereas when you look back at your youth, for example, it's not that like time actually moved slower. It's that every day was different.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, well, they get grumpy, they get stuck in their ways. They get, I mean, yeah, that's definitely the case, but they probably are getting grumpy because their lives lack the joy and excitement that they once felt, right? Time is just like accelerating that moving walkway that we are all on towards the inevitable decrepitude of old age, right? Like seems to go faster and faster and faster the older we get. But it's not because time actually is moving any faster. It's because we get so stuck in our ways. Like we get so our routines become so cemented. And what we fail to realize, and hopefully this, you know, me saying this shakes people out of their comfort zones and inspires people to shake things up a little bit. This Groundhog Day syndrome, it causes our brains to just like sheer away for the sake of efficiency. I mean, it's got good intentions, right? But it shears away like all the joy. So you just become like this rote automaton.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“That time just accelerates, right? Like, where did the last decade of my life go? It's not that time accelerated, right? It's just that your life has become so routine.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Head is just like on my pillow again, and it started to get like really frustrating to me until I discovered that Groundhog Day syndrome is actually a thing. And essentially what it is, is our brains are, and this ties back to the mouse study, our brains are efficiency machines, right? It's conservation of energy. Our brains and bodies don't want to do any more work than they absolutely have to, right? Because, I mean, now we know that food is like ever present, always at arm's reach, but for the longest time that wasn't the case. And our brains are massive energy consumers. Our brains speak for 25% of our basal metabolic rate despite accounting for only 2-3% of our body's mass. So anything that the brain can do to make its functioning more efficient, it'll do. So when you do the same things every single day, what does your brain do? It prunes away excitement, joy, happiness, like the dopamine response is just completely blunted. And that's why as you get older, people universally, right? It's like a human universal. People report.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Or they let intervention mice go and explore what they call enriched environments. And they see something like fourfold, they see an upregulation in various indicators of neurogenesis, which is really important. It's like the creation of new brain cells. So all that is to say, it's important to do novel things. And as I say this, this is something that I struggle with in my own life because I am a creature of habit. And I would routinely get the sense, this gnawing sense that I'm living groundhog day over and over and over again, where I wake up and I do a few things like work related. I work out. But ultimately, like I've got this routine that I love and I tend to do that on script every day. But I started to get this feeling like I'm just like waking up, doing a few things, going back to bed, waking up, doing a few things, going back to bed. Like before I know it, like I'm my.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Yeah. Wow. I'm glad you brought that up. Because that also kind of parlays into another concept that I've been lately thinking about a lot for the first time. Well, first of all, so the study that I talk about in... The second book The Genius Life is the fact that they, you know, just how important novel experiences are for the brain. They will take mice and keep them confined to, you know, like a very limited area. And they see that they suffer.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“It's a natural activator of our body's NRF2 pathway, which is like a detoxifying pathway in the body that's also stimulated by cruciferous vegetables.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Bring it back. And when you bring it back, man, you see what a drug, you know, what a potent drug coffee really is. But in general, I'm a fan. I'm a fan of coffee. Everybody is in polyphenols.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Regularly take inventory and ask yourself is this working, you know, for me? I think one of the healthier ways to ingest coffee is to not consume it immediately after waking up, which I'm guilty of doing many days. But like, you know, it's generally something that's like you're better off consuming like an hour or two after you wake up. And again, not too late into the afternoon either. And like also, you know, the dose, I think, is really important. People that develop caffeine dependency, you know, they think that they're improving their performance with caffeine, but what they're really doing is they're treating their withdrawal from caffeine. So another way that I like to kind of make sure that I'm consuming it in the most mindful way possible is I'll take like occasional weeks off from caffeinated coffee and I'll switch to decaf. Yeah. And I feel like it sort of helps like resensitize my brain, breaks the dependency a little bit.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Lipoproteins like LDL. And so that kind of like adds a mechanism to the observation that we've seen that people who regularly drink coffee seem to be protected against cardiovascular disease and even neurologic conditions like Alzheimer's disease, Parkinson's, and MS. So there seems to be this protective effect of coffee, but it's always important to caveat these findings with the fact that these are averages. So on average, coffee seems protective. But certainly within those cohorts that are being studied, some people are doing really poorly with coffee as well. So you just, you know, it's something that you really have to.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Far, far away from bedtime. But it honestly is hard to find. A downside to coffee. I mean, there really is good research on it. Recently, it was discovered that the caffeine in coffee acts like a natural PCSK9 inhibitor. So I know that's like an unfamiliar. It's like a mouthful. But there's a new class of, I think relatively benign cholesterol lowering drugs on the market called PCSK9 inhibitors. Now, I'm not anti-cholesterol or anything like this. Some of our most healthful foods actually act like natural PCSK9 inhibitors. Dietary fiber in a way is like a PCSK9 inhibitor. But they found that high dose caffeine actually at about a dose of about 400 milligrams can actually act like this drug where it makes your liver more effective at recycling cholesterol carrying.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Well, everybody's different, so you know people metabolize, some people are slow caffeine metabolizers, others are not. And so you have to determine for yourself whether or not coffee is something that works well for your body. It is a type of stress. I will say that. So for people who are chronically stressed, adding coffee to the mix. Is probably just adding fuel to that fire. And it's not that I want you to get rid of the coffee. I'd rather see you get to the root cause of where that stress is coming from. But it can stimulate cortisol release and it is a powerful stimulant. We know that. It can also negatively impact sleep. It actually affects your brain similarly to bright light. So that's why, you know, I mean, for many reasons, you want to make sure that you are consuming it.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Curve begins to pick up. So, yeah, like setting your circadian rhythm first thing in the morning with bright light exposure is super important. Even on an overcast day, the ambient light is more than enough to flip that switch. So yeah, that's crucially important. My morning routine is essentially like I wake up. I open my blinds. I get like, I make sure that whether it's like, you know, checking my phone or whatever it is, emails, like by the window so that I get that nice ambient bright light to anchor my body circadian clock. And then generally like I wait an hour and I'll have like morning coffee and then that's when I'll like eat something these days, you know, it'll be a mixed meal with like protein and carbohydrates and that's when I will typically hit the gym soon after that.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, almost immediately after I wake up, I opened my blinds so I have like a really big window. It allows light to come in. Really want that morning light. Circadian biologist down at the SALC Institute. And he's published a lot of great research. Actually, I think he helped discover the melanopsin proteins in the eye that interface directly with this region in the brain. It's called the superchatic nucleus. So it's like a switch gets set when we expose our eyes to bright morning light that essentially starts a 24-hour timer that influences our energy levels, our alertness, our coordination, our body temperature. And then at the end of the day, when we are, you know, like when we start to feel sleepy and when that sort of diurnal or nocturnal rather melatonin”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“And so, like eating carbohydrates in that window, particularly as they typically appear in the standard American diet, the brand muffin, the glass of orange juice, like that's, I don't think, you know, like an appropriate breakfast for that time of day. You might be able to get by with something like that later on. But generally, after you wake up, you want your melatonin to fully subside and also cortisol, which is your body's, you know, we talked about that as a stress hormone. Cortisol's not bad. It's also your body's chief waking hormone. That's the highest that it's going to be throughout the day, in the morning. And I mentioned that cortisol is catabolic. Well, one of the reasons why cortisol, like one of the effects that cortisol has is it helps to liberate stored fuels in the body, whether it's sugar stored in your liver or even fat. People tend to wake up in a fat burning state. And so I like to just give my body like an hour and a half.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“is elevated as it starts to rise once the sun begins to set that sends the signal to our bodies essentially that the kitchen is closing that the kitchen is closing and that you know we're now approaching the time where you know we're going to change the guard it's like a changing of the guard essentially where we're going to focus on rejuvenation and repair When people wake up in the morning, that hormone hasn't fully necessarily subsided yet. And that can have the consequence of making us not as insulin sensitive. So it might impair glucose regulation while it's still elevated.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“And again, just to like preference personal preference is really like key here. So, you know, a lot of the recommendations that I'll make, like you might see a smidgen of benefit, but at the end of the day, like if you can't work out at the optimal time or, you know, eat in the optimal windows, like, you know, still what you eat and making sure that you are getting exercise is better than like not because of a fear that you're not doing it, you know, optimally like work exercise is crucially important. Eating a whole foods, you know, animal inclusive, plant inclusive diet, I think optimal. But, you know, what circadian biology is showing us is that when you eat immediately after waking up, you might not have had your melatonin, for example, fully subside, which is a sleep hormone. When melatonin...”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“I generally will yeah, I don't generally won't have my first food until These days, it's about 10 30, 10:30, 11 in the morning. I've been experimenting with carbohydrates before exercise. For a long time, I really enjoyed fasted workouts. And lately, I've been experimenting to see what a little bit of peri workout carbohydrate does for my lifts because I'm really into, I love fitness. So I've been kind of experimenting a bit with that. But the general rule of thumb that I practice is that I don't eat for an hour to an hour and a half after I wake up. Part of the reason for that.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“With that wind down process, that circadian wind down process. So yeah, just I would try not to eat too close to bedtime. Many people feel like eating carbs before bed does help them sleep for that same reason. Like maybe they have cortisol, you know, still like. A bit of cortisol dysregulation and carbs before bed seems to be able to help with that.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“And we see this like this dip in body temperature right before we go to sleep or just after actually we go to sleep. If you eat a really meat heavy meal right before you go to sleep. Lot of people noticed that doing that can negatively impair sleep. And I think one of the proposed mechanisms why that happens is that We have the thermic effect of protein is quite high. Particularly compared to fat and carbohydrates. And so you've got this internal furnace burning in your gut to try to break down and assimilate all of the precious amino acids that you've just ingested. And so I think that can sometimes be at odds with.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“You want to eat your last meal about two to three hours before you go to sleep. You don't want to go to bed hungry. I mean, people obviously have different preferences. And I think preference in many ways reigns supreme. But what we know from circadian biology is that we're meant to eat about two to three hours before we go to sleep. And you don't, you know, like that's to give space between your last meal and sleep because sleep is a time for rebuilding and restoring. We see this like interesting hormonal shift in the body that is really like, it's why sleep is, you know, we rejuvenate in many ways. Like our bodies, our cells, our tissues when sleeping. Part of how we get there is a change in body temperature.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I mean, generally, you just want to not eat too close to bedtime. Sort of like a Goldilocks zone where, you know, I think we're as diurnal creatures, meaning creatures that are that typically eat during the day.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“But the way to pump the brakes on cortisol release is not to just keep eating sugary foods. It's to find and uproot the cause of the stress, you know, get out of the job that you hate. Break up with the person who's driving you crazy on a chronic basis.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Not foods, it's just stress. And there are certain conditions that are associated with. Hypercortisolemia. But no, food, it's not food that I would, it's not the foods. Foods actually can bring down cortisol. So some people like, Like sugar, like sugary foods. A lot of people anecdotally at least will see an improvement in their sleep when they consume a little bit of like. Because that can sort of bring down cortisol. For example, skipped dinner or had an earlier dinner or they had a particularly low carb dinner or maybe they're in a calorie deficit. So that can all cause cortisol to kind of inch its way up. And carbohydrates are good at sort of like. the brake on cortisol release as one of the reasons why we tend to reach four sugary foods when we experience chronic stress so it's like this vicious cycle”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“So, yes, so the effect that cortisol can have there, it also has a negative effect on other tissues. It can have a negative effect on our total brain volume, as we've seen in some studies.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Associated with dramatically worse cardiovascular health, increased risk of cardiovascular events. We know that as your waist expands, your brain shrinks. Yeah. Well, it's probably related to cortisol because we know that cortisol causes that when cortisol is chronically elevated, and particularly when we then self-medicate with these ultra-processed foods, foods that are high in sugar, right? Which we all reach for when we're stressed out, right? To emotional, like, to soothe ourselves, right, with food. We tend to store fat there, like in the midsection. So it's not that stress causes us to store more fat necessarily. I mean, fat storage is largely regulated by energy balance. But what it can do is dictate where we store that fat. And as I've mentioned, it's the storage of fat in our midsection that's particularly dangerous. And so...”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Section. So that apple shaped body that is attributable to an excess of visceral fat. And this is fat that essentially hugs our internal organs and is particularly pro-inflammatory. So it secretes, as I mentioned. We know that our fat is an endocrine organ, which is essentially an organ that secretes hormones. It's not just an inert storage site. And those fat cells have, I believe, four times the cortisol receptors as compared to regular run-of-the-mill subcutaneous fat that you store in your underneath your arms and on your thighs. And we know that visceral fat is”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Brain function, on memory function. It impairs digestion when we're chronically stressed. And we know that the gut is crucially important when it comes to modulating inflammation in our bodies, helping us to assimilate nutrients from the foods that we're consuming. And if you're chronically stressed, you're just not doing that as well. Also, people who are chronically stressed. I mean, they have digestive symptoms, right? As a result, whether it's like diarrhea, bloating. I mean, this is people like before public speaking, they often see digestive symptoms, right? That just goes to show you how intricately connected our perception of stress and how that can affect our biology. And so that example that I gave in the book about that apple-shaped torso, one of the most harmful places to store fat in the body is in our midst.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“As a way to cope because I couldn't avoid it, I built up my own resilience. And we see that whether it's exercise or these hormetic stressors that we were talking about, that you actually can, by exposing your body to physical stress, you can bolster a degree of psychological stress. There's what's called a spillover effect and a cross-adaptation effect that occurs. But chronic stress, I mean, one of the problems is that it's like it's sustained and it causes a change in our hormonal milieu that suppresses immune function. It causes our adipocytes or our fat cells to release prone to compounds, prone inflammatory cytokines. It causes this chronic release of the hormone cortisol, which is not a bad hormone by any means, but that can over time have a negative effect on.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, chronic stress is a killer. I mean, we evolved to see a threat. Have a stress response, respond to that threat, and then go back to our baseline level of functioning, right? Today, our stressors come not from physical threat, right? From the lion on the savannah that's running towards us or towards our progeny, the stress that most of us experience today It's a new breed of stress. It's from work. It's from chronic consumption of the news media. It's from being stuck in relationships that have gone sour, working jobs that we hate, financial stress. I mean, there's all different kinds of stress. And not all of that stress is avoidable, just to be clear. I mean, when I was going through what I went through with my mom, I couldn't avoid that stress. But what did I do?”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT
“What doesn't kill us makes us stronger. And it fosters a degree of anti fragility, which I love. I think it's like it's so important. I mean, if you think about it, we didn't evolve over millennia to arrive here and be taken down by a peanut, you know, or like, or all of these like, you know, we're seeing this crazy spike in autoimmunity and incidence of autoimmune conditions and allergies and the like. And, you know, I think it's a testament to how dysregulated our lifestyles have become, how removed our lifestyles have become from the kinds of world in which we evolved. And part of what's been lost is the stress, is the beneficial stress, as you've mentioned.”
2023-02-20 · The Diary of a CEO · The No.1 Health Expert: The One Food (WE ALL EAT) That's Slowly Hurting Us!: Max Lugavere · IDENTIFIED FROM THE TRANSCRIPT