Max Lugavere is the author of the New York Times best-seller Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life. He appears regularly on the Dr. Oz Show, the Rachael Ray Show, and The Doctors. His latest book is called Genius Kitchen – Over 100 Easy & Delicious Recipes to make your brain sharp, body strong, and taste buds happy.
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- “A healthy person has 100 wishes. A sick person has 1.”
- This subject became personal for Max when his mother, Kathy, was given a diagnosis of dementia, and he devoted himself to her care. She died in 2018. “Now that Mom is gone, I am even more obsessed with the topic.”
- Shop in the perimeter of the supermarket. Reach for nutrient-dense foods.
- Lifestyle changes that will 10x the quality of your life:
- Getting 8-9 hours of sleep instead of 4-6
- Eating more animal protein (especially beef and eggs)
- Less cardio, more strength training
- Regular heat (sauna) and cold (ice bath/cold shower) stress
- Daily sunlight
- Intermittent fasting – instead of eating 16 hours a day, eat 8.
- Drinking caffeine is “taking a loan out on energy from later in the day?” – Cortisol peaks in the AM. Wait 45 minutes after you wake up to drink caffeine. Stop drinking caffeine from time to time so that your body can reset.
- Willpower is a finite resource. Create your environment to make good decisions.
- Whole Foods – 3 Things to think about:
- Protein – #1 satiating piece. Greek yogurt, beef jerky, eggs
- Fiber – It stretches out your stomach. Helps fill you up. Greens, broccoli, whole fruit.
- Water – Get hydrated.
- Supplements – Protein shakes. Whey isolate. He uses muscle feast.
- Most bread is not useful. It’s ultra-processed food.
- Alcohol – Most wine has a lot of sugar. Most alcohol does. Max drinks tequila.
- Wake up, hydrate… “I’m up somewhere between 7 and 8. I don’t use an alarm clock. I go straight into the kitchen and drink a tall glass of room-temperature water. I may sprinkle a bit of mineral salt in it which replenishes electrolytes.”
- Light… Air… “Whether it’s winter or summer, I go out onto my terrace and do a few minutes of deep breathing, stretching, and meditation. I’m a big believer in getting in natural light in the morning because it aligns my circadian rhythm for the day.
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[…] Episode #462: Max Lugavere – How To Become Smarter, Happier, & More Productive While Prote… – This one’s been in my notes for a while. I like how the basics are his first step: sleep good, eat right. I’m interested in trying Intermittent fasting as well – I know I eat way too much crap. https://learningleader.com/maxlugavere/ – Testing direct from Instapaper via the shortcut. The Big Mistake People Make About Networking – Jordan Harbinger – This is your job as a relationship-builder: To identify needs, find someone in your network who can help fulfill them, and connect those two people. If You’re “Too Busy” To Respond, You’re Doing Something Wrong – Jordan Harbinger – “Because here’s the truth about people who don’t communicate well: They’re not too busy to respond. They just don’t care enough to respond. Poor communicators think that they don’t communicate well because they have more important things to do. This is how they justify their poor communication to themselves and to others. But what they’re really saying is that they don’t consider communication all that important.” Do Less – Hidden Brain – Humans are built to find new and creative solutions to problems, but we aren’t so good are subtracting things to find better solutions. The Rise of the Triple Peak Day – I’m not sure I’m a fan of this new triple-peak day. People deserve some time to be productive for themselves. […]