The No.1 Health Expert: The One Food (WE ALL EAT) That's Killing Us Slowly: Max Lugavere

Max Lugavere's personal experience with his mother's illness and subsequent loss has driven him to become a health and science journalist, filmmaker, podcaster, and author. His main mission in life is to help people feel better, live longer, and live healthier, while also preventing the types of conditions his mother struggled with. Max's journey began when his mother started experiencing brain fog and they couldn't find answers from doctors in New York City. Eventually, they traveled to the Cleveland Clinic where she received a diagnosis of a neurodegenerative condition, leading to Max researching and learning about Alzheimer's and Parkinson's diseases. This traumatic experience served as a turning point in his life, propelling him to acquire knowledge and share it with others to make a positive impact on their health and well-being.

Understanding the impact of sugar on our health is important, particularly when it comes to added sugar in processed foods. While sugar naturally occurs in many plant foods, the main issue lies with the added sugar in ultra-processed foods. Food manufacturers add sugar to make these foods more palatable, which can lead to difficulties in self-control and overconsumption. It's important to recognize that struggling to moderate our intake of these foods is not a moral failure, but rather a result of their design. By being aware of the presence of added sugar in processed foods, we can make more informed choices and prioritize whole, natural foods to support our overall well-being.

Our brains and bodies are programmed to overconsume certain foods, particularly those that are calorie-dense and hyperpalatable due to added sugar. Throughout history, humans developed a survival instinct to consume sweet and savory foods because they didn't know when the next feast would be. However, in modern times, food scarcity is largely solved, leading to an abundance of food and a higher prevalence of obesity and metabolic dysfunction. Added sugar is hidden in many processed foods, and the average adult today consumes a staggering amount of added sugar daily. Sugar-free products may still contain compounds that break down into glucose or fake fibers that can cause digestive issues. Therefore, it is important to be mindful of added sugar and consider minimizing or avoiding it altogether.

Being mindful of your sugar intake and avoiding ultra processed foods is important for maintaining a healthy diet. Non-caloric sweeteners, such as sugar alcohols and artificial sweeteners, should be consumed in moderation to avoid digestive issues. Ultra processed foods, which are found in aisles of supermarkets and have long ingredient lists, should generally be avoided as they are often packed with added sugars, excess sodium, and refined grains. While not all ultra processed foods are inherently bad, it is crucial to make informed choices and understand the ingredients in the products we consume. Opting for unprocessed or minimally processed foods, like fruits, vegetables, and lean proteins, is recommended for a healthier lifestyle.

The ketogenic diet has certain benefits and applications, particularly in terms of brain health and certain neurological conditions like epilepsy and Alzheimer's disease. While it may not be necessary for weight loss, the ketogenic diet can significantly impact the biochemistry of the brain by providing an alternate fuel source and improving ATP production. However, adherence to the ketogenic diet can be challenging, especially for individuals with dementia. In such cases, alternative ketogenic therapies like MCT oil or exogenous ketone supplements can be beneficial. It is important to recognize that the ketogenic diet is not a one-size-fits-all solution, but for those who are interested or have specific neurological conditions, it is a topic worth exploring.

While the ketogenic diet is not necessary for the average person's overall health or the prevention of dementia, it can be a beneficial therapeutic option for individuals with type 2 diabetes and glucose intolerance. Carbohydrates are not the sole cause of type 2 diabetes; it is the overconsumption of calories and the accumulation of fat in organ tissues that contribute to the issue. Animal products, such as fish, eggs, beef, chicken, and dairy, contain important chemicals like choline that are associated with reduced risk of cognitive decline and dementia. However, the links between nutrition and health are largely based on observational studies, emphasizing the need for long-term randomized controlled trials. It is important to consider diet quality and avoid drawing inaccurate conclusions based on population-level associations.

The types of foods we consume have a significant impact on our health. Ultra processed foods, fast food, and convenience foods, which are often consumed by many people, are major contributors to obesity. On the other hand, foods like quinoa are associated with robust health, not necessarily because of their inherent qualities, but because they are typically consumed by health-conscious individuals who prioritize their well-being. The same goes for red meat - while it can be a nutritious food, its negative reputation comes from being consumed in unhealthy forms like hot dogs and hamburgers. It is essential to understand that there is no one-size-fits-all approach to nutrition, but incorporating nutrient-dense foods, including animal products, can be beneficial for overall health.

Certain food additives, such as industrial-grade emulsifiers like polysorbate 80 and carboxy methylcellulose, can have inflammatory effects on the gut. These substances can degrade the mucosa, which is an important lining that separates the contents of our GI tract from the rest of our body. Inflammation in the gut can have wider effects on our overall health, including brain function and disease susceptibility. It is recommended to avoid foods that contain these emulsifiers, as they are often found in ultra-processed foods. Additionally, whole fruits are a better option than fruit juices because they contain fiber and water, which help slow down the release of sugar into the bloodstream and provide a feeling of fullness.

Pringles lack the characteristics that make food satiating, including protein, fiber, and hydration. Ultra-processed foods like Pringles are minimally filling and can lead to overeating. Prioritizing protein in our diet can help reduce hunger and support muscle growth. Fiber slows down the digestion process and makes us feel more satisfied. Water is often mistaken for hunger, and staying hydrated can help curb unnecessary snacking. Unlike Pringles, natural foods like fruits, vegetables, and lean proteins provide these satiating factors and can nourish our bodies more effectively. It's important to be mindful of our food choices and opt for nutrient-rich options rather than relying on highly processed snacks.

There is a significant difference between health span and life span. While modern medical advances have allowed us to live longer, our health spans are actually shrinking. This means that we are spending more of our lives burdened with chronic disease and disability. It is crucially important to not only focus on lengthening our lifespans but also to aspire to lengthen our health spans. This can be achieved by practicing healthy habits such as eating a nutritious diet, exercising regularly, and staying socially connected. Additionally, the role of food in mental health is also significant. Animal products, particularly red meat, contain nutrients that support good mental health. However, the impact of diet on mental health may also be bidirectional and further research is needed. Overall, adopting a whole food dietary pattern, like the Mediterranean diet, can have positive effects on both physical and mental well-being.

Adopting a whole foods diet and engaging in physical exercise, such as using saunas, can have significant benefits on mental and cognitive health. The Smiles trial demonstrated that a dietary intervention inclusive of red meat, fish, dark leafy greens, berries, olive oil, and eggs led to a threefold increase in remission from depression compared to the standard of care. Additionally, exercise, including sauna use, has been shown to increase the release of norepinephrine, a chemical that positively affects cognitive performance. These lifestyle interventions can prime the body to become more resilient and adapt, leading to improved overall health. While more research is needed, there is plausible evidence supporting the correlation between these interventions and positive health outcomes.

Our modern lifestyle, which prioritizes comfort and minimizes stress, may actually be detrimental to our overall health. The speakers discuss the importance of incorporating beneficial stressors, such as sauna use and exposure to certain compounds in food, to promote a healthy physiological response. They note that our ancestors likely faced natural stresses on a regular basis, whereas we have created a life that shields us from such stresses. The absence of these stresses, known as the comfort crisis, can lead to chronic stress, which has negative effects on our immune function, digestion, and brain function. By embracing beneficial stressors and building resilience, we can better cope with chronic stress and improve our overall well-being.

Chronic stress can have significant effects on our digestive system and overall health. Stress can lead to digestive symptoms such as diarrhea and bloating, particularly before public speaking. Our perception of stress is intricately connected to our biology. One consequence of chronic stress is the storage of fat in the midsection, which is linked to increased inflammation and negative cardiovascular effects. Cortisol, which is produced by the adrenal glands, plays a role in fat storage and can have negative effects on our brain and other tissues. While certain foods can temporarily lower cortisol levels, it is important to address the root cause of stress rather than relying on sugary foods for relief. Improving sleep quality involves not eating too close to bedtime and allowing a gap of 2 to 3 hours between the last meal and sleep to support the body's natural rhythm of rebuilding and restoring.

It is generally recommended to avoid eating close to bedtime in order to support the body's natural wind-down process and promote better sleep. Eating a heavy meal, especially one high in protein, can negatively affect sleep as the body expends energy breaking down and assimilating the consumed amino acids. On the other hand, some people find that eating carbohydrates before bed can help improve sleep, possibly due to their impact on cortisol levels and glucose regulation. Additionally, the timing of meals in relation to waking up is also important. It is suggested to wait for an hour to an hour and a half after waking up before eating, allowing melatonin levels to fully subside and cortisol levels to naturally increase, which can aid in fat burning and glucose regulation. It is important to note that personal preference and overall healthy eating and exercise habits play a significant role in overall well-being, even if optimal timing cannot always be achieved.

Setting your circadian rhythm with bright light exposure in the morning is crucially important. Bright morning light activates proteins in the eye that influence our energy levels, alertness, coordination, and body temperature. It starts a 24-hour timer that regulates our biological functions throughout the day. On the other hand, consuming coffee has potential costs and benefits that vary from person to person. Coffee can stimulate cortisol release and negatively impact sleep, especially for those who are chronically stressed. However, coffee also has beneficial effects, such as acting as a natural PCSK9 inhibitor, which may protect against cardiovascular disease and neurological conditions like Alzheimer's, Parkinson's, and MS. It is important to regularly assess how coffee affects your body and adjust consumption accordingly.

Consuming coffee in a mindful way can have benefits, as long as it is not relied upon excessively. Taking occasional breaks from caffeinated coffee and switching to decaf can help break the dependency and resensitize the brain. Coffee is rich in polyphenols and activates the body's NRF2 detoxifying pathway. Many people have positive views on coffee, and there are no significant arguments against including it in one's diet a few hours after waking up. Additionally, the conversation highlights the importance of novel experiences for the brain. Doing the same things every day can lead to a blunted dopamine response and a feeling of time acceleration. It is important to break routine and seek out new and exciting experiences to maintain a sense of joy and happiness.

Living a life on autopilot can lead to a lack of joy and excitement, as well as a decrease in cognitive activity and neuroplasticity. As we get older, we tend to get stuck in our ways and our routines become cemented, causing us to lose the sense of novelty and adventure that we once had. This "groundhog day syndrome" can have cognitive and health costs. While routines can provide benefits such as diet and community connections, it's important to challenge ourselves and shake things up every once in a while. Whether it's traveling, trying new activities, or changing up our daily routines, introducing novelty and variety can help combat autopilot living and bring back the joy and excitement we may be missing out on.

Habituation can lead to a decline in meaning and happiness in our lives. It's the repetitive and mundane activities that make us overlook their value and lose appreciation for them. We need to challenge our preferences and break our routines to keep things meaningful. Whether it's trying new foods, taking a different route to work, or exploring new experiences with our loved ones, stepping outside of our comfort zone is essential. However, it's important to find a balance between familiarity and novelty, as too much comfort can lead to adverse effects. Living a full and meaningful life is not just about longevity but also about finding joy and excitement along the way.

Our brains have a natural tendency to take things for granted, whether it's our routines, relationships, or other aspects of our lives. This is a result of evolutionary mechanisms aimed at conserving energy. However, when we become too complacent and fail to challenge this tendency, it can have negative consequences. Max Lugavere shares his struggle with taking things for granted, particularly in relationships, and the impact of his upbringing on his attachment style. He acknowledges the importance of therapy and self-reflection in unraveling these patterns. The conversation emphasizes the need to be aware of our tendency to take things for granted and make conscious efforts to appreciate and nurture what we have.

Childhood experiences and relationships with parents can greatly impact one's ability to form emotional attachments in adulthood. Max Lugavere shares his experience of being a surrogate partner to his mother, who confided in him about her troubled relationship with his father. This created a strong attachment to his mother but made it difficult for him to emotionally connect with other women. Max highlights the importance of understanding and addressing childhood trauma, even if it may not be categorized as significant "big t trauma." He emphasizes the need for therapy and self-reflection to unravel the layers of emotional impact from childhood experiences. The key is to not let these experiences become limiting beliefs, but rather to continue doing the work of healing and growth.

Love has been a powerful guiding force for Max Lugavere in his journey. Despite feeling hesitant about sounding "hippy," Max reveals that everything he does is motivated by love. Initially sparked by his love for his mom, his passion for nutrition science and helping people thrive has fueled his work. Love has served as a reliable compass, navigating him through the complexities of life. Steven Bartlett acknowledges the impact Max has made and how his sincerity and humble approach have resonated with others. With a deep sense of curiosity and mission, Max has achieved success and continues to embark on a promising journey. The heartfelt connection between Max and Steven reflects the profound influence Max has had on others.