Kyle Kingsbury Podcast - #147 Max Lugavere

Episode Date: March 17, 2020

  Max Lugavere dropped by and we talked about photobiomodulation, weight training, sunlight, sleep, diet and his new book Genius Life, available everywhere now!    Get Genius Life Here | https://amzn.to/2w40wr3 Connect with Max Lugavere Website | https://www.maxlugavere.com/ Facebook | https://www.facebook.com/MaxLugavere/ Instagram | https://www.instagram.com/maxlugavere/?hl=en Twitter | https://bit.ly/2QntJUJ YouTube | https://www.youtube.com/user/maxlugavere Check Out:  Kyle's Inner Circle Course (Private 1 on 1 Coaching) https://www.kingsbu.com/inner-circle   Natasha Kingsbury's E book (30 recipes)   Purchase for $5 at https://www.kingsbu.com   Show Sponsors:   Ancestralsupplements - Grass-Fed Colostrum  https://ancestralsupplements.com Use codeword KING10 for 10% off / Only Valid through Shopify Option    OneFarm Formally (Waayb CBD) www.onefarm.com/kyle (Get 15% off everything using code word KYLE at checkout)   Sated Keto Shakes  https://sated.com/kyle  use codeword KYLE for 20% Off Storewide    AMP Human PR Lotion www.amphuman.com/kyle or KYLE20 at checkout (for 20% off)     Connect with Kyle Kingsbury on: Website | https://www.kingsbu.com/ ( Supplement List & Newsletter) Subscribe to Kyle Kingsbury Podcast iTunes | https://apple.co/2P0GEJu Stitcher | https://bit.ly/2DzUSyp Spotify | https://spoti.fi/2ybfVTY  

Hello, hello, friends. Hopefully we are not in a panic or a frenzy. There's a lot of shit going on. And I think a lot of it has to do with more of the fear state, to be perfectly honest. For sure, we need to take care of our health. For sure, there is a giant outbreak. Not quite like the movie Outbreak,

but something to be mindful of. But but um something to be mindful of but i think something to be mindful of that's more important than any of this is mindfulness and uh really living the life that we want to live in every stage of life so when there is panic and there is fear to understand that the way we operate best no different than than a fight. You know, if I step into a fight and I fight angry, that's not emotionally at neutrality and that will lead to burnout. If I fight scared and in a state of fear, that too will keep me tense. I won't be loose. I won't flow in any action that I take in life, whether it's a fight or a fucking business meeting or a podcast, if I'm in a state of fear, fight or flight, anxiety, anger, worry, shame,

guilt, any negative emotion for that matter, I'm not going to operate my best. So the question you have to ask yourself is, how do I want to live right now? And the answer to that should be, I want to be at peace. And that's really hard to swallow when you consider all of the shit going on right now. But if you take a step back, and you look out in nature, and you see all the birds flying around, and you see there is some silver lining to this, even if there is a lockdown, and I know there's a bunch of fucking fake news text messages going around saying, I know somebody who's up in the White House right now. And I know a Navy SEAL. And he told me that the Stafford Act is going to go through and we're

going to be on lockdown in the next 48 hours. So fucking stockpile all your Campbell's soup and all this other shit. And it's like, look, for sure, get water, for sure, get toilet paper. But if you're stuck at your house, you can shower and wash your ass that way. There's a lot of workarounds. Fill your free, you know, fill your freezers full of meat, things like that. Grab a bag from Costco of rice or something that's going to last. But don't go out worrying about the end of days. We're not there yet. If there is something that trickles down from the issues surrounding an outbreak like this and financial collapse and shit like that, cross that road when it happens. Prepare yourself as best you can,

but don't fucking stress because that thing will kill you faster than anything else. Stress is the number one killer. And as we've talked about from books like Why Zebras Don't Get Ulcers by Robert Sapolsky, and of course, How to Eat, Move, and Be Healthy by Paul Cech, stress will lead you down a rabbit hole. And as my man Ted Decker says, fear begets more fear. Same thing Paul Selig says through the guides. I mean, everywhere you look, you can see fear. You can see it in the way people drive and the way people interact with one another. I'm not saying go up and make out with people. You know, you can do the elbows, you can do all that. But just remember to carve space out for yourself, especially if you're quarantined at

home for the next couple of weeks, or if you've decided it's better to just work from home. Don't forget to take a deep breath. Don't forget to relax. Don't forget to work out with your kettlebell. Don't forget to stretch. Don't forget to sit in nature. And don't forget to throw on some easy listening tunes and take a deep breath and relax. That's it. All right. Today's guest after that ramble is my dude, Max Lugavere, another pioneer, not quite a pioneer, I would say, but somebody who has pushed the envelope and taken us steps further on how to live a beautiful, optimized life. He was the author of Genius Foods, which is a fantastic book on, I guess it's just on how to eat, but now he's written The Genius Life, which is on how to live, and it has a lot to do with our need for sunlight. Yet another thing to do is get the fuck out of

your house while you're on quarantine, even if you're in your backyard. And people may laugh at this too. Maybe there is no quarantine. Who fucking knows, right? My point is get in your backyard, be in nature, let the sun hit you. If it's a cloudy day, still go in the fucking backyard. If it's raining, have an umbrella, but be outside for a portion of the day. Anyhow, he will drop tons of science on photo biomodulation as my boy, Matt Maruca, who was on the show, really dove deep into. He drops a lot of science on food still, different lifestyle choices, weight training being the number one way to work out by far, by far. And Paul Cech just had an interesting blog that talked about the cardio industry and cardiovascular health and how cardio equipment came along

right at the collapse of our cardiovascular system. And really that had to do with the industrial revolution and a lot of the food products that were being introduced from hydrogenated oils, big agriculture, all that shit, follow the money, search back in time and you will find it. So all that to say, you can find so much valuable information in this podcast with Max and in his book, The Genius Life, which is an incredible read. Today's show is brought to you by some really important supplements and different companies that I think may be of value in this time. You know, it's really hard to get organ meats. And if you don't already have them on

stock, it might be even harder to get them, but there is one way and that is through ancestralsupplements.com. This episode in particular is brought to you by Grass-Fed Brain by Ancestral Supplements. Ancestral Supplements makes New Zealand source nose-to-tail organ meats, bone marrow, and brain in simple, convenient gelatin capsules. Traditional peoples, Native Americans, and early ancestral healers believed that eating the organs from a healthy animal would strengthen and support the health of the corresponding organ of the individual. For instance, the traditional way of treating a person with a weak heart was to feed the person the heart of a healthy animal. Similarly, brain was frequently consumed and believed to support brain, memory, and mood health. Included in beef brain are neurotropic factors that support the

survival of existing neurons and encourages the growth of new neurons as well as, help me out here, sphingomyelin, which plays a central role in the myelin sheath and cell signaling. Very important for the central nervous system and the brain. Visit ancestralsupplements.com to see what they can do for you. AncestralSupplements, putting back in what the modern world has left out. And if you use code KING10 at checkout, you'll get 10% off everything in the store. These guys are fantastic. We're also brought to you today by Amp Human. Amp Human is doing all sorts of cool stuff. They have a PR lotion, which is absolutely one of the coolest products I've ever used. The kit includes one bottle and five on-the-go packets,

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you're thinking. Maybe I don't need to work out as much, but no. Working out boosts the immune system so long as we're working it. Working out is good for your body, good for your brain, good for your stress levels. As long as you leave two in the tank, my dude pavel says don't overdo it don't underdo it stay right in that happy medium continue to work out and using something like pr lotion is fantastic because it allows you to train harder and recover faster and if you ever find yourself having to trek 50 miles because shit hits the fan i promise you this is the best thing you could put on your body because it's going to prevent cramping and allow you to push harder and further. So go to AmpHuman.com slash Kyle. And you can try PR Lotion by checking out their starter kit via AmpHuman.com slash Kyle.

And don't forget to add all caps Kyle20 at checkout for 20% off everything they've got here. This show is also brought to you by Sated Keto Meal Shakes. These guys make it easy to stay keto when you're busy or don't have time to cook. They're delicious and convenient on the go. Comes in two ready-to-drink flavors, chocolate and vanilla, with less than two grams of net carbs per meal and no added sugar. It's got MCTs, omega-3s, prebiotic fiber, and 27 vitamins and minerals to give you everything you need throughout your day. And if you are stockpiling up on food right now that's gonna last,

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All right, we're clapped in. Max Lugavere has joined us once again. Yo, yo. My man. It's good to be here. And you got your new book, The Genius Life. Got my new book. Heal your mind, strengthen your body, and become extraordinary.

That's what everybody wants, right? That's right. We want it all. We want it all. Strong bodies, strong minds, and to transcend our meager human condition. That's kind of what uh i think is the you know is what we all at the end of the day want and there's like different roads to get to each of those places but um yeah i'm super grateful to have gotten the opportunity to write this and

kind of put my thoughts into the mix and um it's a book about uh it's primarily looking at relationships so you know you know, the relationship between the brain and the body, the body and its external environment. Um, and it's, it's very lifestyle focused. Like my first book was more, uh, of a deep dive into the world of nutrition and specifically how nutrition relates to cognitive health, mental health, which, you know, you'd think that those two would be, well, theyimately connected but um i don't think to most people most people are cognizant of that link but this book is more of like a 360 degree lifestyle guide and uh i had a super traumatic experience while writing it actually um my mother passed away and uh she was the impetus for the first book you wrote.

Yeah. My mom is the, she was the motivator for all of my work pretty much. I mean, I never, you know, if you asked me 10 years ago what my career would look like, I never would have expected that it would be getting to talk to guys like you and being, you know, uh, able to, to, for a living talk about nutrition and exercise and all the things that we do. But, do but my mom at a very young age she developed dementia and it started to emerge at least in terms of our observation at the age of 58 in about 2010 and ultimately she was diagnosed with a form of

dementia called lewy body dementia which is basically like having alzheimer's and parkinson's at the same time oh wow yeah and she was super young. As I mentioned, you know, 58 is not some, it's not the age at which you would typically expect to see, you know, those kinds of cognitive changes. And I had no prior family history of any kind of neurodegenerative condition. And it was just, it was just awful to watch the person you love most in the world, uh, descend into, into what dementia ultimately, um, looks like. And that's something that, you know, my family had to contend with for about eight years. And that whole time I was just obsessed with trying to understand why this would have happened to her, what could be done to help her, if anything,

what I could do to prevent it from ever happening to myself. And so that, that really initiated my, my journey. And it's what led to the writing of Genius Foods. But after I wrote Genius Foods, I realized that nutrition is just one part of the story and that there's so much more, you know, there's our relationship with light. There's a relationship with exercises or relationship with temperature. I mean, you talk about this stuff all the time. It's such a, it's so amazing how there's so much to learn right and so i i felt like there was definitely another book in there like a a more practical lifestyle guide and it was just after i had gotten back from burning man which was the first time i'd ever gone uh labor day 2018 my first my first burning experience. I had just gotten back to LA.

And I got a call from my brother that my mom had seemingly overnight turned yellow. And this was, it was essentially jaundice. You could turn yellow if you, you know, people who've eaten too many carrots. If you eat too much beta carotene, it could turn your skin a strange hue. Donald Trump-ish. Donald Trump-ish, yeah. But the difference with jaundice is that the whites of your eyes turn yellow as well and that's caused by a build-up of a pigment called bilirubin which is what gives stool its color it backs up into your blood it seeps into your skin and eyes and normally when

that happens or not normally but typically you'd expect to find a gallstone that's like blocking you know one of the bile ducts they did an an MRI of my mom's abdomen and they discovered a tumor on the head of her pancreas. And it was just from one moment to the next, my mom was put on hospice and not to be a downer to the intro of this interview, but it really caused me to, you know, look at the world in a new way. And this is something that I'll probably continue to do for the rest of my life, that my mom developed developed not one but two of humanity's most feared conditions um from out of nowhere seemingly uh almost overnight it's just you know it made me kind of see the world in a new way and whether it's the environmental toxins that we're exposed

to on a near regular basis or um the fact that we're now more sedentary than ever before or the fact that our diets have become saturated with ultra processed foods with potentially pro-inflammatory chemicals in them. It's this investigation that for me isn't going to stop. And so this is the next, yeah, it's sort of the next chapter. And I wrote it in the middle of all that stuff so um so i tried to do as thorough of a job as i could while not fear-mongering which i think can become pretty easy when you're when you're in that space but yeah i hope it resonates yeah no and i definitely love that you opened up with that if people didn't get to listen to the first episode we'll link to it in the show notes um i think that's

something that a lot of people run up against when they realize that western medicine isn't going to solve the issue that's happening yeah dude and so you the more you learn the more you begin to realize like i don't know where the fuck to point my finger yeah there are so many potentials here yeah and it could be a it's more than likely a combination of many things. Yeah. Yeah. I mean, the time to fix the roof is when the sun is shining. It's a famous JFK quote. It's true. I mean, none of, none of humanity's most feared conditions develop overnight. Cancer, heart disease, Alzheimer's disease, and pancreatic cancer in particular, it's particularly evil. Most, 90% of the time, at least, it's at least 90% of the time when it's discovered,

it's already too late. They don't have any routine screening practices for pancreatic cancer. So I think people need to be just more mindful of their surroundings and realize that there's no time like the present to start taking steps that are going to minimize your risk for these conditions. And while there's no such thing as a one size fits all diet or one style, you know, one size fits all lifestyle paradigm, we are now at a time where we're on track to become a nation where one in two adults is obese, not just overweight, but obese. They've even created a new category, severely obese. I think one in four adults are on their way there. That's not even, I'm not just talking about people who are overweight. Leisure time physical activity is at an all-time low. About 12% of people are in

what, you know, researchers would call good metabolic health, meaning 98% of people are not, or sorry, 88% of people are not in good metabolic health which is which is you know super unfortunate um and that affects everything from your risk for cancer it affects your risk for neurodegeneration um so yeah i think it it really starts with the steps that you can take in your lifestyle today that are going to really batten down the hatches and improve your health and so i talk about the nutritional recommendations that I make in the book. They're a little bit different than what I talked about in Genius Foods. Here, I think I really drive home the point that protein is a super important tool. I know you're well aware of

this. People in the fitness community are super aware of this, but the masses are not, especially when they're being fed lies all the time about protein. We, you know, we eat too much protein, animal protein is unhealthy, yada, yada, yada. And so I really, um, hope to, to separate fact from fiction and let people know that protein is the most, you know, it's the most satiating macronutrient. So in terms of, of sniping your hunger, there's nothing like a piece of protein. Um, it's also, you get sort of a metabolic advantage by consuming more protein because of the thermic effect. You know, most people might know that calories, fat has nine calories per gram. Carbs and protein typically are thought of as having four calories per gram, but actually protein has about three. So you get kind of a free ride with protein just because it

has like a 30%. There's a 30, 30 30 of the calories that you consume via protein are burned off um via the thermic effect of feeding i was wondering if it was like the the water the water what do you mean like high volume content of water found in meat something like that no it's just the fact that protein caught there's a there's a metabolic cost to consuming protein it takes energy to um to metabolize and And it's satiating. It's the best. I mean, it's the most important macronutrient in terms of growing and maintaining lean mass. Having more muscle in your body is crucial as we age.

There's a direct relationship between muscle strength and brain health. Yeah, Dr. Andy Galpin really drives that home in the book Unplugged. And obviously, if you follow him, even though I'm off Instagram, he was one of my favorite people to follow because he'd post stuff like your ability to get up and down off the floor yeah matters and then they've done other studies about that you know when it comes to if you're going to have a fall and break your hip when you're older um or if you're going to wind up in hospice care or not and grip strength was a huge thing for that right because no matter if you're a man or woman upper body strength fades if you're not actually using it like anything else.

Right. But if your grip strength is there, that means that you've, I mean, at the very least done like a loaded carry or lifted some type of weight. And if you've done that, then that's what's going to change your potentials for osteoporosis and things like that, being under load. Yeah. Yeah. I mean, grip strength is a really easy metric to to measure um but i don't think that it's necessarily you know i uh i got to go on a tv show where i was talking about that study and you know my my view is that the key to to boosting your brain health or your vigor is not to increase your grip strength you know i just think

of that as like a byproduct of course yeah actually lifting weights it's like a surrogate marker but i think it's it's also been shown that upper body strength lower body strength directly i mean related to brain health and you know having bigger muscles on your body directly inversely related to um you know insulin resistance and things like that so the more muscle we have the more insulin sensitive we're going to be uh muscle having more muscle in your body is crucial as a glucose disposal sink. We live in a time where your average American is consuming 300 grams of carbohydrates per day, particularly high glycemic refined carbs from ultra processed foods. And your body is sort of like a New York City apartment in terms of its glucose storage

capacity. I mean, you could store a little bit in your liver, but by and large, the more muscle you have in your body, the more resistance training you do, it's basically like you're growing your closets to be able to store those excess carbs that might make their way onto your plate, which you can't do in a New York City apartment. So it's really the most, I think, powerful exercise modality there is. There was a new study that came out, I forget the journal that it was published in, that found that it actually grew very vulnerable parts of the hippocampus, which are vulnerable obviously to aging, but also the hippocampus is the memory center of the brain. It's the first structure to be affected by Alzheimer's disease. So I'm a huge fan of

resistance training. And in terms of getting the most bang for your buck, making sure that what you're doing in the gym is going to actually have that payoff, consuming protein is important. So that's something that I advanced in the book that I think is really cool. Making sure that you're not consuming just lean chicken breast either. That's something that my mom did. Growing up, she was a very low meat eater, but when she did eat meat, it was just for the protein. So she ate skinless, boneless chicken breast. And something that I bring up is that not all protein is created equal. I mean, there's the quality issue, but generally when we're talking about meat or dairy, quality is amazing. But you want to make sure that if you're consuming lots and lots of muscle

meat, you're balancing that out with collagen. There's this suggestion in the literature that when we consume too much methionine, it might actually be pro-inflammatory and shorten our lifespans. Methionine is particularly concentrated in muscle meat. It's an essential amino acid. But when you're eating the lean, skinless, boneless chicken breast as your primary source of protein, the dieter who's doing that is maximally raising their needs for glycine which is found predominantly in collagen and getting very little of it because there's very little glycine in uh in in muscle meat it's part it's it's primarily found in collagenous tissue um you know skin and things like that so eat the skin eat you know organ meats uh bone broths. Eat bone broths, yeah.

Eat meat around the joint, so like dark meat. Chicken wings. Chicken wings. Dark meat, chicken thighs are actually a wonderful source of vitamin K2, actually, which is great for collagen, not collagen, for calcium deposition in the body. Three pounds of chicken thighs we're going to grill up tonight. That's awesome. Yeah, Obz Assistant is coming over for dinner tonight.

Yeah, that's awesome yeah obviously this is coming over for dinner tonight yeah that's super that's that's fascinating i think that's a really good point to make too for anybody who's a bodybuilder listening to this that diets with chicken breast tilapia and fucking asparagus yeah throw some bone broth in there you're still not gonna add fat you'll get some extra protein at least round yourself out a little bit totally i bet yeah you need to get i've i've read certain research calculations that estimate our needs for glycine being about 15 grams per day. Your average omnivore consumes about two grams of glycine per day, just because there's a, there's a, there's going to be a tiny bit in muscle meat. Um, and we synthesize about two grams of glycine every single day. That's why glycine is not actually considered an essential amino acid, but I think it's a conditionally essential amino acid. When

we eat more protein, especially muscle meat, you really want to make sure that you're getting adequate glycine. So collagen is one of the few supplements that I take when I, you know, when I know that I'm not getting bone broth or any of these things. I also actually like to supplement with glycine and I have no financial affiliation with any collagen manufacturer. Big glycine. Big amino acids are supporting this podcast right now. But no, I mean, supplementary glycine they've shown can actually boost sleep quality. And so, yeah.

Dr. Craig Conover was just on the podcast out in Tulum, and that's something that he recommended to Aubrey and I two years ago when we started working with him, you know, cause we're obviously we have new mood and melatonin and all this other shit. And he's like, take, take a whopper of glycine right before you go to sleep, you know, three grams and up and see what happens. And we were just like, wow, this is incredible. Yeah. It's cool. I've been doing it.

I also have a theory. Well, so glycine is also rate limiting in the synthesis of glutathione, which is our body's master detoxifier, master antioxidant. And I talk in the book all about the most common environmental toxins that people are exposed to on a daily basis and why they're so treacherous and why you need to minimize your exposure to them with the acknowledgement that you're not going to be able to completely eliminate your exposure to these chemicals. But needless to say, the overall toxicity burden on your average human today is unprecedented on the human timescale. So what can we do to optimize our body's glutathione production? I think consuming more glycine, especially if you're an omnivore.

See, vegans and vegetarians, the one thing that they seem to do right is that that balance, that methionine glycine balance is already being met by them but an omnivore if you're consuming again primarily muscle meat that's where you really have to kind of like either practice nose to tail consumption which i know you know a lot of people in the carnivore space actually do uh but hopefully now hopefully now yeah guys like paul saladino paul saladino brilliant guy yeah i mean he i know that he advocates for that um but yeah you might actually if you're if you're not getting adequate glycine you might be actually uh kind of strangling your body's ability

to produce glutathione because you know there's this idea that was advanced by um bruce ames who's like this like longevity researcher uh great dude um he's uh i used to train at the ames research center at moffett field. Oh, that's dope. That's where they invented the VASPR system. Oh, amazing. Yeah, it was right down the street from me in Mountain View. He seems like, I mean, he's just like a legend, that guy, right? Yeah.

Yeah, I mean, the Ames triage theory of aging, you know, like that when resources in the body are scarce, they basically get funneled towards the processes that are going to support survival over longevity like your immediate survival takes precedent over over longevity and preventing age-related chronic diseases and things like that so if glycine is limited you know you might and and it might become limited if all you're doing is consuming methionine and it's sort of above my pay grade to understand like exactly how this

happens, but it has to do with like methylation and the fact that glycine is used as a buffer to basically detox excess methionine. But that if you're not consuming adequate glycine, you might actually be sort of limiting your body's capacity to produce glutathione, which is the super important detoxifier. So. I wonder if that's kind of the issue too, like one of the, one of the things that, that people will state as an argument against protein consumption or high amounts of protein is that ammonia is going to build up and you're going to see it. And it's like, I think, I think our systems are designed to handle that. Obviously, if you talk to a guy like Saladino and you look back through the history, they can,

something that he talked about on the podcast with me was, you know have carbon dating well there's a different type of dating that they can use to analyze teeth and see exactly what kind of foods were eaten and a lot of the old old cultures from across time were not carnivore 100 but consumed a lot of meat and if you think about the megafauna that was around like mastodons that were four times the size of an elephant is today that makes a lot of sense you kill one mastodon everyone in the tribe is going to eat for a long time and be satisfied right um but if it's so clearly we're capable of that you know we're capable of doing well and living well from having higher amounts of meat in our diet yeah but if it's nose to tail then maybe that's curbing some of that ability for your body to process ammonia

and some of these other products if you're not having if you're not if you are's nose to tail, then maybe that's curbing some of that ability for your body to process ammonia and some of these other products. If you're not having, if you're not having. If you are getting nose to tail that it's going to, it's going to. Oh yeah. It's curbing your. Benefit. Yeah. It's going to benefit that you won't have excess ammonia.

You won't have excess. A lot of the shit that people are studying perhaps in like a modern society where it is only chicken breast and tilapia that someone's consuming. Yeah. I mean, that's one of, nutrition is complicated, right? That's one of the things that I think that vegans and vegetarians do right. And I've had this conversation with Chris Masterjohn, who's a, you know, I look up to him as a mentor.

He's a brilliant PhD in nutrition. We talk about this. You know, eating a plant-based diet is not going to, you know, be optimal in terms of micronutrition, you know, in my view. And it doesn't provide adequate protein for, you know, maintaining strength and lean mass. Usually you'll see, you know, vegan bodybuilders supplementing with copious amounts of supplementary protein. That happened, though, in our ancestral lineage. They would just come across a monocropped pea farm and just start eating all the peas right yeah that for sure happened they get 40 grams of pea protein in a whack yeah no way um yeah there was a study yeah i just it's not as

it's not as high quality i mean it can be done look but um but they they do they are probably getting a balance of methionine and glycine. So whether or not they're getting adequate total volume of amino acids and essential amino acids and protein and leucine for muscle maintenance, that balance is being sort of taken care of. So, yeah, I'm actually pro – I'm super pro meat. I'm not a carnivore, but I think I'm pretty balanced in that I advocate for like, I'm super pro the consumption of animal products. But then I also think that vegetables have value as well. Well, that's the conversation I had with Paul was that, look, there are plant medicines out there.

And even mushrooms, according to Stamets and the world's leading mycologists, behave more like animals than plants. Interesting. So you could consider fungi to be a part of a carnivore diet a strict carnivore diet wow right and that's something i used to curb when i was originally running like 100 carnivore i started to add in uh mushrooms to curb the the shits because i shit my pants in my son's school and i had to fucking limp out of there with shit running down my legs. It was all bad. Anywho,

though, of course, not being dogmatic about it, I add back in avocado and macadamia nuts and there's no fucking issues. I still have all the benefits of carnivore, the energy and all that stuff. It's still very low carbohydrate, but I have enough fiber to not have to shit liquid for six weeks as my body adjusts. Yeah. I think the thing with plants is that, I mean, plants store energy. So most people today, I mean, if you look at the diets that most Americans are consuming, they're plant based diets. I mean, you go through the, you walk through the aisles of your average supermarket, the most toxic foods in your, in your modern supermarket are plant-based. I mean, they're the ultra processed grain products. They're the grain and seed oils. Those are plant-based products.

I don't think that those are the problem. I think that, you know, I think that if you have a robust immune system, I do think that compounds like polyphenols, which I know that Dr. Saladino loves to poke fun at, you know, he'll like take a shirtless selfie and he'd be like, you know, look at this polyphenol deficiency, you know, like, how am I looking? You know, am I looking sickly? But, um, no, but I think that for somebody with a healthy, robust immune system, I think that those, those xenohormetic compounds are only going to improve the system by, by stressing it to a mild degree, you know? Um, so I, you know, I advocate for, for the consumption of plants and I think that polyphenols and carotenoids and things like that

are going to be beneficial. You can also find carotenoids in animal tissue as well. I can only get it. And I know I've stated this a million times on this podcast, but one of the things that my wife and I learned by outsourcing our raw genetic data to foundmyfitness.com was that we cannot take beta carotene from carrots and sweet potatoes and actually convert it into usable vitamin a we can only get that from egg yolk and organ meat

which is a very important micronutrient super super super fucking important right cell replication and immune function and a whole host of other things very important also can't do it with omega-3 fatty acids we cannot take ala from chia seeds and flaxseed oil and convert that into dha which is hypercritical for the brain as you know yeah but that that just levels the argument and so what i try to tell people is if you're going to go vegan do it for the right reasons don't do it because you're going to save the planet you're not going to fucking save the planet and the whole planet is not gonna go vegan and elon musk just posted on twitter the entire world could be vegan and it will not change climate change wow it won't we're pulling too many fucking too many oils out of the earth that

have been there for millions of years and pumping them in the atmosphere it's not going to change it yeah you uh martyring you know acting like a martyr martyring yourself i don't know if you could say that but uh being i just think it's the wrong that's the wrong play um if you are super you just can't live with yourself with the fact that you're killing a mammal um you know i mean we could even you know examine that a little bit further right because there's the industrial food complex there's blood on everybody's hands at this point like the growing of of monocrop cereals and grains um you're decapitating countless rabbits and squirrels and insects and you know just leading to the dehabitation of of countless animals and fucking up the soil and all those living organisms in the soil are dying yeah you i forget what podcast i was listening to i for I was talking, somebody was,

you know, they made this great point. And it's so true that you could basically, if you were to take down a cow, I mean, that could feed your entire family for, I don't know how long, a long time. It could feed you for a very long time if you were the only person eating that cow. So the total cost, if you look at the area under the curve of suffering, you know, by being an omnivore and by eating that singular cow or animal, you're probably leading to a lot less net suffering than somebody who thinks that there's no blood on their hands because they're eating a vegan or vegetarian diet. You just can't, you know, we're implicated in suffering no matter what by partaking in the modern world. And life takes life. So no matter what,

you don't get out of here without taking something that is living and consuming it. Exactly. And the closer it is to being alive, the better it is for you. The longer it's been dead or processed or whatever. And you can look at that even on meat, fresh raw meat, fresh from a kill is going to be better for you than beef jerky that's been sitting on the shelf for six months. Yeah. And you look at food.

If I eat a fresh plant, fresh strawberry that I handpicked from the ground is going to be a lot better than something dehydrated that's been in a bag on a shelf for six months. A thousand percent. The more alive it is, the better it is for you. Yeah. And, and as, as I've said, stated before,

Paul Selig states this through the guides, and this is way more esoteric, but all is of or nothing is. Either all is God or nothing is. Everything is conscious. And if you partake in plant medicines, you realize animism, something that's been talked about

for many millennia through the ancients, is understood viscerally. You get it. It's direct contact. Everything is animated with the same source you and I are. So to place hierarchy on this animal is more like me i could never eat at this because it's so much like me i could never eat of that it's much more intelligent the other that's like that's like saying the the panda is more godlike than the grizzly bear because the panda eats

bamboo and the grizzly eats fish it's fucking nonsense that's what the small self makes those kind of those kind of claims and those kind of delineations and ordering of what's good and bad right and wrong and all that other shit i'm dude i'm i'm right there with you and i mean animal agriculture is amazing like i'm not i don't uh condone the factory farming system at all but when you raise an i mean think about the an animal's ability to upcycle foods that no human being would want to eat. People are like, people always make this argument that the vast majority of grains grown in this country are to feed animals. Animals are not eating corn on the cob and edamame, you know, soybeans in the form of edamame. No, they're eating like soy cakes, which are a byproduct of the creation of soybean oil, which is used, which is, which saturates the

modern food supply, which humans, you know, consume. So humans, you know, eat the soybean oil and then the soy cakes, which are a byproduct of the, of producing soy oil ends up going to feed these cows. So they're eating basically junk that nobody else would want to eat. It's not, this is not edible food and, or, you know, byproducts and throwaways and things like that. And they're upcycling it into the most amazing form of nutrition. I mean, even, uh, you could, you could argue that even a piece of, of factory farmed meat is, you know, going to be healthy for most people. It's an amazing source of protein and I'm not, I'm not condoning the, its consumption. Um, grass fed beef is obviously going to be much healthier, uh, and better for the environment and all that stuff. And, you know, factory farmed animals suffer immensely. But it's just amazing that you can

feed a cow pretty much anything and they're going to turn whatever you feed them into, into nutrition. And it's so privileged to be able to, you know, that, that we're able to think otherwise today. But this is the only time in human history where we've had a 100 carnivore a 100 vegan right that's it it didn't fucking exist we're all omnivores yeah you know even even among the tribes that would eat you know live 90 subsistence upon uh fermented yams and cassava and things like that they're gonna eat grubs they're gonna eat whatever they can get their fucking hands on whatever they can get their hands on there's a great documentary that i was watching um on a flight recently called wasted about food waste and i don't remember the

statistics but it's something crazy like well first of all your average household wastes about 1500 worth of food every single year so people can complain about not being able to afford healthy food 1500 is being just thrown out because of food waste. A lot of that food waste is ending up in landfills where it undergoes bacterial fermentation. So what you don't want to happen is for your food to end up in landfills. It's a major source of greenhouse gas emission. So again, people love to just point fingers at, you know, animal husbandry and and industrial farming if you're wasting food you know there you're you're having an environmental impact if you are plant-based but you're consuming almond milk or you're you know eating lots of avocados i mean there's a

huge environmental toll there to produce your almond milk isn't it a gap well i lived in california which i think well grew up born and raised uh 80 of the world's almonds come out of california was the stat that i had heard back in the day that sounds about right nationally and from the start to finish one almond caught it will take an entire gallon of water to get one fucking almond yeah i mean i'm not yeah, yeah, it's just, it's shocking. Not to mention that your average gallon of almond milk sold in the supermarket is basically just packaged water, you know, sold for sold at a premium. There's about three almonds worth of nutrition. Spraying some synthetic vitamins and minerals. Yeah, pretty much. That's what it is.

I mean, they have, and, and actually I'll'll i buy those because i think you're getting the almond milk flavor uh and you're using less almonds to do so um and you're getting there's a lot fewer calories so you're kind of getting your your almond fix you're getting your almond fix you can use it in your cereal whatever you're using almond milk for um you know so and they have like these newer almond milks on the market now that use a lot more almonds and they're a lot thicker but they're more caloric as well so um i'm not crapping on on uh on almond milk necessarily but um but yeah i mean it's just the food system is is so complex it's infinitely complex and i think most people 99 of people barely know the half of it and it's just this uh this funny thing where people just love to play armchair expert and it's not constructive today.

When you look at statistics, most people are heading towards obesity or many people, I should say, are heading towards obesity. Most people are either overweight or obese already. 12% of people are in optimal metabolic health. The vast majority are not. Alzheimer's rates are skyrocketing. Autoimmunity is on the rise. So we've got bigger problems. And I think at the root of it all, at the foundation, is food and being able to make more optimal choices for you and your loved ones. I think that's really what's key. And by being the health make, you know, more optimal choices for you and your loved ones. I think that's really what it's, what's key. And by being the healthiest version of yourself, that is what is going to be ultimately the best for the environment. It's going to lead to

optimal intellectual capital for our species. Um, you know, we need our, our most optimal brain power to be able to solve these grand challenges. It going to reduce health care costs um by you know wasting less food we're going to be you know obviously contributing less to um the environment environmental challenges that we're seeing and uh yeah it's just it's an we're we're it's like this the most infinitely complex system and you know we're all implicated in it we're all playing a part and so i just try to like think about that stuff and at the end of the day give people a guide so that they can make choices because you have to act yeah and once you're aware there's no there's no turning back right once you take the red pill unless you're uh joey

panaleone and you're like why did i take the red pill i'm just talking to the to the fucking bot and he's like i want to eat this steak and and uh and not wonder if the if the algorithm got it right or wrong you know he just wants to forget ignorance is bliss that doesn't actually exist in real life in real life when you're made aware of something you can choose to fucking you know go off if i'm out to eat and it's a conventionally raised steak, that's 30 days aged or whatever. I'm not going to fucking, I'm not going to be up in arms about it. I'm going to eat the steak, but I'm also not going to McDonald's ever again. There's the line in the sand, you know what I'm saying? And I think from, from that, you begin to grow the awareness. It's, it's hard when you understand what's at stake for the planet

and ourselves to actually make decisions that aren't in your best favor, favor, favor, favor. Well, we hammered, and I do want to give another, the last argument I'll make about this, which Paul Saladino does a great job of, and Rob Wolf, whenever his book comes out this this year is really getting into is regenerative agriculture and i think that for anyone on either side of the fence and it's it's funny to me still because you know i don't put this guy on blast i like him he's a great person um he was in the tv show entourage and uh you know came to my house and he's a big ivy kit for plants and he wants to do it for the environment and so i said have you read the book the soil will my house and he's a big advocate for plants and he wants to do it for the environment.

And so I said, have you read the book, The Soil Will Save Us? And he said, no, I haven't. What's it about? And I told him about how regenerative agriculture through ruminant animals will save the earth because we can sequester carbon for up to 500 years.

Yeah. If we have restorative agriculture that rebuilds the microbiome of the soil, rebuilds the grasslands, actually allows for the rains to actually set into the ground and restore the earth. And then these ruminants will actually sequester carbon,

even with the fucking methane farts at a rate much higher than anything else can, set aside from restoring the Amazon and actually rebuilding our forests. So with that, I explained it to him and he said, yeah, but that doesn't necessarily mean you have to eat meat and i and i laughed and i didn't mean to laugh but it was like well no

farmer goes into business to restore the planet without a way to pay for it and unfortunately as you know the costs of doing it organically and pastured, 100% pastured, are high. And through subsidiaries and all the other fucking means, they make it cheap to get in the factory farm game, right? And that's cheaper to the end consumer. But you vote with your dollar. And I think that was one of the most important things that came out of the documentary Food Inc. That's how you fucking make a change.

Where your money goes, people respond. And they showed by the end of that documentary, even Walmart had organic yogurt. And now there's very large corporate companies that are listening to the consumer. So you vote with your dollar. And there are cheaper ways to do that through going in on a quarter cow with some family members and friends. And then you can get 100% pastured grass-fed cattle that you'll have for a while at a much cheaper rate than going to Whole Foods. Yeah. Yeah.

I mean, if I could grow my own meat, I would. But this is not the reality of, you know. Living in LA. Living in LA. Yeah, just have a cow in my backyard. But there are places. Yeah, of course. There are plenty of places you can go in on.

And obviously, if you're in an apartment, it doesn't make a whole lot of sense to have a fucking giant meat freezer maybe there's a way to do that maybe i mean we call up our friends at belcampo do you know the belcampo guys yeah incredible like adopt a cow you know and know exactly where i'm getting uh my meat from i support companies like that that are carbon negative um yeah i mean you're completely right and why eat meat because it's freaking good for you i mean i think it's a health food um you know in terms of the of the nutrition that you're getting in red meat um especially as it pertains to the brain it's just unbeatable you know i mean maybe not unbeatable wild well i'd say i'd say organ i'd say organ meat you could put that as

unbeatable yeah if you're talking grass-fed, grass-finished organs from ruminant animals, I don't know that there is another product on the planet that is as bioavailable or as micronutrient-dense as organ meat. Yeah, and it tastes great. When I'm traveling and if I end up at a steakhouse, I'll do like a – if I can't eat grass- fed, I'll usually do like a leaner cut. I think if you're eating fattier meat, like you say burger meat, for example, you, you really want it to be grass fed because what a cow eats obviously is going to dictate the healthiness of its fat

more than anything else. And toxins are stored in the fat and humans as well as in any animal. Exactly. So if I'm traveling and I'm, you know, I find myself at a steakhouse or even if I'm not traveling, if I'm just in my, in my home city and I'm at a really good steakhouse, I'll get like a filet or like a leaner cut. Not the ribeye. Uh, generally I won't get the ribeye. Yeah. I mean, I happen to like filets a lot. Some people don't cause I love them too. Yeah. I love them. I love them. Yeah. So I'll, I'll do that cause it's leaner. It's lean while also being super tender. Um, so that's sort of my, my cut of choice, but if I'm home cooking, yeah, then I'll make like fatty, you know, fatty meat up the wazoo. And I know that I'm, you know, if, if I'm getting my meat from, if it's whole foods, if it's belcampo, if it's wherever, uh, butcher box, I'm a big fan of, these are all great

purveyors of meat. And I think that that it's so amazing that we live in a time now where people can access, can have access to, to high quality meat as meat as well. It's crucial. My mom was a low meat eater. She never ate red meat. She never ate eggs. You know, her diet was predominantly plant-based with the exception of the occasional piece of protein and things like that. And, you know, I obviously can't say that that's what led to her illnesses, but certainly didn't protect her. There was definitely something wrong in my mom's diet and lifestyle. And I just don't think that genes were the entire answer, certainly not. No, they're never the entire answer. And that's the bill of goods that's sold to us through Western culture, through Western medicine. Right. And in both cases I experienced with her just this bleak,

there's just no good news from the doctor's offices. It was diagnosed in adios in every doctor's appointment with my mom when she was first diagnosed with dementia and then with the cancer, they couldn't provide anything either. So I'm not a, I'm a fan of Western medicine for sure. I think it's done great things for the world you know if you if i break a bone if i have an infection i'm gonna go to the

emergency room um but yeah i think that that health care is something that you know that begins with you it's when you're deciding whether or not you're gonna get up off the couch hit the gym when you're pushing your shopping cart around the supermarket, when you're debating with yourself whether or not to stay up an extra two hours and continue binge watching that show or go to bed earlier because of the restorative value of sleep. That's where healthcare happens. We go to these doctors, I think, when we're sick. We go for sick care. And there's nothing wrong with that. We should be grateful that we have doctors to go to when we're sick. They're not preventing anything.

They're not, yeah. They're just not. I mean, it's hard to find a doctor that really knows what they're talking about in terms of nutrition. I experienced this firsthand in the top hospitals that we have in the United States. I mean, I was in cathedrals to Western medicine, to academic medicine, and not once was nutrition or lifestyle ever brought up. And I also thought it was kind of odd that being in those offices with my mother, that my own health was something that was never discussed. And I understand sort of technically why, why, cause you know, I wasn't the patient being seen, but when you have a loved one with a condition, you suddenly are at risk for that condition. And you know, what, what's being done in my life to make sure, you know, from,

from the powers that be to make sure that I don't develop the conditions that my mom developed nothing. So it's just super important. I think as a, as a sentient individual to realize that time is guaranteed to nobody and you got to do what you can while you can to, to, to make sure that you're, that you're living your best life and that you're going to be able to continue living your best life tomorrow, next week, next month, years from now, because nobody else has your back in that sense. No doubt. We touched on sleep. Obviously, we touched on strength training, which is, I mean, both of those pillars are absolutely incredible. Get Serious was a book that I read by a neuroscientist, all on strength and conditioning training, how it impacts the brain,

metabolic health, insulin resistance, all of of that it's a great book he was prescient because i mean really there's been a bias in the literature i think for um in terms of exercise the the focus has really been placed on aerobic exercise um predominantly but strength training is massive even david sinclair when he went on rogan's was talking about that he works out once a week and it's like a run and a stretch and rogan was like dude you got to lift weights yeah you know and it's obviously you didn't have the science to support that but there's that book is littered with science i think people really appreciated it if will appreciate it if you uh have been averse to strength and conditioning and look there's there there's no you know as we talked about the prescriptive no one size fits all to anything.

You can find something you enjoy that's under load. You can find some form of resistance training under load that you'll enjoy. It might be with kettlebells or some of the functional stuff. We have it on it, shameless plug, or it might be through the barbell. It might be through a number of other things. It might be through doing hill repeats, you know, sprint work, whatever the case is, that stuff matters and will give you more bang for your buck, right? The minimum effective dose that Tim Ferriss drove home in the four hour body, that's where you get it. You don't get it with mileage. You know, you don't get it with hours

on the road on a bicycle. All that's great too. And if you're adding that in, that's awesome, but you can't forego this thing over here. That's going to make the most bang for the buck. Talk about some of the other lifestyle changes that you go through in this book. Yeah. So, I mean, I talk about the relationship that we have with light and temperature. Those are two, I think, crucially important things that most people underappreciate. I go deep into this burgeoning field of research that's being called circadian biology. So it's basically our relationship with light and also food. The chief time setter that your brain uses to know what time of day it is, is the light that you allow to enter through your eyes. And so it's really important, I think, every day to make sure that you're spending at least a half an hour being exposed to the natural light from the outside world. It doesn't have to be

direct sunlight. You need about a thousand lux of light in the morning. Lux is a measure of light intensity. There's a great app actually called Lux where you can get a sense of your ambient light intensity. But generally, even on an overcast day, the sky is going to be about 1,000 to 10,000 lux of light. Just as a frame of reference, direct sunlight is going to be about 50 to 100,000 lux of light. But 1,000 lux is what it takes to essentially anchor your body's circadian clock, which is the 24-hour timer that dictates when you're going to feel at your most focused, when you're going to feel at your most energetic, when you're going to be at your most coordinated, when melatonin is going to start to inch up and, you know, reduce the

processes that support the efficiency of the processes that support daylight associated activity, when you start to get tired and when you ultimately end up going to sleep. And food plays a major role there as well. We know that we're most insulin sensitive during the day. So if you're going to consume carbohydrates, generally you want to do it. There's probably two scenarios where, you know, you're going to be optimizing for fuel partitioning. It's going to be either in the daytime when again, you're at your most insulin sensitive or in the post-workout setting where you can sort of artificially induce insulin sensitivity with exercise. You get the benefits of something, a really powerful mechanism called insulin

independent glucose uptake. So after a workout, your muscles basically become a sponge for sugar. So even if you're, if it's in the sort of early evening, you know, you can, you can basically hack that, you know, to consume your carbs. Dr. Sachin Panno, I think was one of the first guys to break that circadian rhythm with uh carbohydrate and blood blood sugar tolerance and uh one of the things that really fascinated me and made a lot of sense if you think uh ancestrally was that in the summertime we can also process carbohydrates better than in the wintertime for most people longer days we're also more active that kind of thing um but yeah eating your carbohydrates in the day

as opposed to in the evenings unless you're doing something like carb night where you can backload post-workout and that seems to be really effective as well i know ben greenfield and a lot of people have gotten away obviously he works out like a fucking machine yeah but he can go as high as 200 250 grams of carbohydrates and still has like five percent body fat because the amount of workload he's doing and then timing those carbohydrates at dinner after he's done all of his activities. Yeah. He's a beast. I got to work out with him in Arizona recently and I thought that I worked out intensely. He's next level. But yeah, I mean, you tend to be, you're going to be most insulin sensitive in the day. Some people, you know, find that a little bit of carbs before bed can

boost sleep the way that it does that, you know, it boosts serotonin, like tryptophan. It allows tryptophan easier access into the brain, which is the precursor, not only to serotonin, but to melatonin. Um, there'd be like 30 grams, something in the ball. Yeah. Not, not a major, but yeah, 30 grams, 30, 40 grams, um, could be great. Uh. But yeah, Sachin Panda, he was on the team that discovered the melanopsin protein, which is the protein in our eyes that is sensitive basically to that 1000 lux of light, which then interfaces with a tiny, it's about half the size of a chocolate chip region in the brain called the suprachiasmatic nucleus, which is sort of your brain's master time setter. It's in the hypothalamus. So the reason why I bring that up is because the hypothalamus controls basically whatever's key

to the survival of an organism. It's like a very primordial region of the brain involved in, um, you know, our drive to consume food, our drive to procreate. It sort of controls the metabolic master switch, um, that's in there. So that region of the brain interfaces directly with our eyes. And so you need that light to basically set off your body's, this clock, which informs everything. And it's also important for disease prevention. So melatonin, which begins to creep up, it's released by the pineal gland once the sun begins to recede typically. Although today, because we're just flooded with artificial light, we've become dysfunctional in that regard as well. But melatonin is a super powerful antioxidant and it's also involved in, it's a gatekeeper to the

process known as autophagy, which is sort of like the KonMari method for biology. It's sort of like when your cells clean house and tidy up and get rid of dysfunctional worn out proteins and organelles and things like that. And this is one of the reasons it's been proposed that this is that impairing our brain's ability to produce melatonin could be indicted in the reason in the observation that people who work night shifts tend to have higher incidence for certain cancers. So making sure that your melatonin is expressed unperturbed in the evening, uh, crucially important. And so that's where I think being really mindful of,

um, both the light that you, that you actually want to enter your eyes in the daytime, but also the light that you allow to enter your eyes, uh, later on in the, in the evening, super important for, for everything, for that you allow to enter your eyes later on in the evening.

Super important for everything, for how you feel, for digestion, but also for your risk for disease. So that's a big part of the book, circadian biology. Food also plays a role. Food is another time setter. Exercise is another time setter. The chief time setter, I think, is light. But if you're eating too late at night that can disrupt your your um your flow your circadian rhythm um i see a lot uh in the fitness space um you know you'll see a lot of the of people in the in the fitness community especially like the calories in calories out zealots that say that if it fits your macros if it fits your macros yeah that you know that that argue that it really doesn't matter what time of day you eat as long as you're eating fewer calories these are the same people mind you that will say the same amount of calories of donuts are equal

to the same amount of calories of broccoli yeah yeah i go to war with not war you know i've learned a lot from them actually as well but i i think that it's uh it's just misguided. It's very poor advice. And it's actually not true. I mean, it's, you know, we'll take like a 100 calorie piece of food. We'll just say it's like a bagel. That bagel is not going to magically have 150 calories if you eat it at 9 p.m. compared to 7 p.m. So that's not how it works. But circadian disruption can affect the hormones that govern the calories outside of the equation. So if you're consistently eating too late at night, you're actually messing up in some way, or at least, you know, I should say you're altering hormones like leptin and ghrelin, which are going to affect, you know,

your, it definitely has an influence, those hormones influence weight loss or weight gain. Leptin is the metabolic master regulator. It speaks to the hypothalamus again which i mentioned you know is a metabolic master switch um could reduce your metabolic rate it can it can also affect next day hunger by altering um altering uh activity of ghrelin which is the satiety hormone it's sort of it's like the hunger hormone secreted when your stomach is empty um so so yeah eating too late at night i don't think is a smart move. It's also not good for digestion. As the evening creeps up, peristalsis slows down, which is the transition of contents through your GI tract. It could allow food to ferment in the small intestine, which you don't want to happen. It can, unpleasant digestive symptoms and things like that. So that's where I

think, you know, from a circadian standpoint, this push towards time-restricted eating or intermittent fasting, whatever you want to, you know, whatever you want to call it, I think is super smart. And I talk about my views on that as well in the book. But yeah, just our body's relationship with time, I think is really important. And, you know, I think what we eat still is going to matter more. You know, so for people who are stuck in jobs that, you know, ask them to work late nights and things like that, you know, I would say to them, don't worry. Just try to get the diet right if you can't get the timing right. But timing does matter. That's what all the research seems to be indicating at this point.

Yeah, it's incredible. I think Pana was talking too about the microbiome has its own circadian rhythm as well. So as you go to bed, or even if you're supposed to be going to bed and winding down, all that bacteria and fungal network is starting to wind down and go to bed. So in terms of processing power and if you think of us as a host of you know like a an orchestra of organisms which we are then you have to consider what everyone else is doing in your household right everybody else is asleep and you're like i want to throw a party and eat some fucking shitty food right now

and everybody else is going to bed that's not not, it's not going to be well received. Exactly. You're leading a tribe. It's like, it's crazy to conceive of. And who knows like how ultimately, you know, this is all going to play out. We're just at the tip of the iceberg in terms of microbiome science and where microbiome science and circadian biology meet. But, but yeah, I mean, it's a super, it's a super good point. And personally, I find that if I'm eating something, if I eat something too late at night, it can actually upset my stomach in a way that the same food wouldn't have if I would just have consumed it earlier. Maybe it'll make me a little bit more bloated or something like that.

So we know that there's a difference. And today, your average person is eating around the clock, the entire 16 hours that they're awake, they're eating or metabolizing food. I think we definitely could use a break from that. All of the research seems to be indicating that aside from weight loss. Time-restricted eating is a great way to control your calories. There's no doubt about that in a time where our proximity to food is just unprecedented. You know, we always have hyper palatable, ultra processed foods at arm's reach today. It's just the nature of the modern world, right?

But independent of that, independent of its ability to help us shift our body compositions to a more positive state, it seems that time restricted feeding is also, you know, can help us better manage blood pressure, which is super important, blood sugar, which is super important. I actually talk about blood pressure in the book a lot. And this is something that I didn't really talk about that much in Genius Foods, but, you know, maintaining a healthy blood pressure is super important for having optimal brain health. You know, vascular dysfunction is one of the first things to go awry in Alzheimer's disease. But the second most common form of dementia is actually vascular dementia,

which is a dysfunction of the blood vessels that supply fuel and nutrients and oxygen to the brain. And making sure that you've got a healthy blood pressure, it's going to reduce your risk for stroke, cardiovascular disease, and also Alzheimer's disease and vascular dementia. And so not eating too late at night, you know, insofar as it can have a positive impact on your blood pressure, that's great. Also exercise. Exercise is just as effective for people with high blood pressure as medication at reducing your blood pressure. Getting sun is great for you. There's a really cool study that found that the UVA rays from the sun can actually boost nitric oxide, which is going to lower blood pressure and increase blood flow. This is super cool because, you know, when we think about the

sun, normally we think about it in one context, right? Like helping us create vitamin D, which we do when our skin is exposed to the vitamin to the to the UVB rays from the sun but the UVA ray the UVA rays as well might have some utility helping reduce uh blood pressure and things like that um so yeah and then also saunas I know that you're a huge fan of saunas I actually got a great tip from you the last time you were on my podcast you know wearing a sweater you, going out in the heat. The poor man's sauna suit. The poor man's sauna, yeah.

I thought that was such a great tip because not everybody has access to saunas. But yeah, being able to sort of apply a hot compress all over your body, whether it's like the sweater or sitting in the sauna or, again, just going back to the power of exercise, you're boosting nitric oxide all around the body, um, which is going to boost blood flow, reduce blood pressure, uh, things like that. That's why sauna uses is associated, um, with, uh, with a reduction in blood pressure, reduction in risk for stroke, reduction in risk for Alzheimer's disease, cause mortality, all cause mortality. Yeah. It's so great. Um, so getting your So getting your blood pressure to a healthy

range, super important. And a lot of adults are on medications for hypertension. And we're also seeing hypertension creep up in teenagers and young kids, which is just tragic. And the result, again, of the fact that our diets have just become so mangled and we're so sedentary. One high sugar meal or drink can keep your blood pressure elevated for two hours after ingestion so you look at people who are still drinking sugar sweetened beverages and it's hard not to feel you know empathy yeah it's crazy there's a lot of stuff it's a lot brother it's um yeah man we live in a world that's mutated, man, in so many ways. And so I think it's going to take literally going to war with it to feel good and to get

healthy today without, you know, without fear mongering and without being alarmist or whatever. It's just, it's a problem. You know, 93% of our time is spent indoors and we're exposed indoors to air that can be, you know, an order of magnitude to air that that can be you know an order of magnitude more polluted than air you know outside so we got to be i think a little bit more mindful of our surroundings and of where we put our bodies and what we do with our bodies it's all you know i think it's all important when it comes to living a genius life that's what i that's what i call it. Fuck yeah, brother.

Incredible. Well, uh, people can get the book. Is it out now? It's up for pre-order. If you order it before March 17th, please pre-order. It's massively helpful for the book. Um, you can go to geniuslifebook.com or pick it up on Amazon or Barnes and Noble. Um, after March 17th. Yeah.

It's, it's going to be out in every major, major bookstore. Cool. We'll try to get this launched right around the launch date, brother. Thank you so much. Yeah. That would mean a lot. Yeah. It's, it's going to be out in every major, major bookstore. Cool. We'll try to get this launched right around the launch date, brother. Thank you so much. Yeah. That would mean a lot. Yeah. It's been incredible having you on.

Where can people follow you online? Yeah. At max Lugavere on Instagram, max L U G A V E R E. Um, and I've also got my own podcast. It's also called the genius life. I've had Kyle on it. That was an amazing chat. And I look forward to having you on it again sometime soon.

Fuck yeah, brother. I can't wait. Thank you so much. Thanks for having me back. Thank you guys for tuning into today's show. Hopefully you didn't sense too much doom and gloom out of me in the intro, but I promise you I'm in a good spot. Hopefully you're in a good spot. Remember to relax. That will help you live longer. No matter any situation,

always take the chill pill. Always find time for yourself. I love you all. Be safe. Thank you for tuning in. Also visit kingsboo.com where you can stay up to date on the newsletter since I'm off social media. So if you want to see what I'm up to, what my take on all this stuff is, visit me there and I'll look forward to hearing from you.