Sugar Cravings, Red Meat, and Your Health | Max Lugavere | EP 456
18 Jun 2024 (3 months ago)
- Alzheimer's disease causes a 50% reduction in the brain's ability to derive energy from glucose, leading to organ failure.
- Max Lugavere, a journalist, scientific researcher, and popularizer, joins the discussion.
- Lugavere's interest in dementia research was sparked by his mother's experience with a form of dementia involving the degeneration of Louis bodies.
- Lugavere believes that dementia, including Parkinson's, may be preventable with early dietary interventions.
- Despite his primary interest in psychology, Lugavere has learned that many conditions previously considered psychological disorders, such as endogenous depression, schizophrenia, and manic depression, may have physiological causes.
- Chris Palmer's research projects have shown remarkable success in treating these disorders with dietary interventions.
- Max Lugavere wrote a trilogy of books exploring the intersection between diet, lifestyle, and brain health.
- The first book, "Genius Foods," focuses on the science of dementia prevention and nutritional psychiatry.
- The second book, "The Genius Life," provides a lifestyle-centric guide.
- The third book, a cookbook, brings everything together.
- Lugavere's personal experience with dementia in his family motivated him to write these books.
- Lugavere's mother was diagnosed with Louis body dementia at the age of 58.
- Symptoms included movement-related issues such as rigidity, balance problems, and stiffness.
- She also displayed cognitive dysfunction, with her thought processes becoming slower and less efficient.
- Max Lugavere's mother was diagnosed with a degenerative neurological disease in her late 20s.
- He felt a profound call to action to understand why this happened to his mother at such a young age.
- He was compelled to transform his life to help his mother.
- Health literacy is a huge unknown, with many people having significant knowledge gaps.
- People often outsource culinary, financial, and health literacy to others.
- These knowledge gaps become apparent when faced with health challenges, leading to increased fear and uncertainty.
- The food pyramid, promoted by the Department of Agriculture, is considered a scam as it encouraged high consumption of grains, leading to an epidemic of obesity and diabetes.
- The demonization of natural fat-containing foods, such as animal-source foods, is unwarranted, while ultra-processed foods now make up 60% of the average American's diet.
- Robert F. Kennedy Jr. is seen as an important voice for addressing the issue of corporate actors who contribute to public health problems.
- Obesity rates in the US are projected to increase, with one in five Americans expected to be morbidly obese by 2030.
- Obesity is a disease and should not be reduced to a matter of willpower.
- The overconsumption of ultra-processed foods, particularly those that are pathologically delicious and high in sugar, is a significant factor in obesity.
- Parkinson's disease is a neurological condition where symptoms appear when significant damage has already occurred.
- By the time Parkinson's disease is diagnosed, about half of the dopamine-producing neurons in the substantia nigra are dead.
- Chronic non-communicable conditions like Parkinson's develop over decades before symptoms appear.
- Verbal fluency measures in people's 20s can predict the probability of developing dementia later in life.
- Inflammation plays a role in reducing cognitive function.
- Weight loss can improve cognitive function in overweight individuals.
- Fluid intelligence, a measure of cognitive ability, starts to decline in early 20s.
- Aerobic and non-aerobic exercise are the best ways to maintain cognitive function.
- Regular exercise benefits the brain due to its high metabolic demand.
- Max Lugavere's background in film and psychology, combined with his personal experience of his mother's illness, motivated him to create informative content about overlooked health topics.
- Despite lacking formal scientific training, Lugavere's passion for nutrition and health, coupled with his journalistic skills, allowed him to effectively analyze medical literature on dementia prevention.
- He spent six years diligently researching and reading thousands of scientific papers, dedicating himself to understanding dementia prevention.
- Lugavere gained access to academic credentials that enabled him to freely download taxpayer-funded research papers, recognizing the importance of accessibility.
- Through attending scientific conferences and sharing his knowledge, he earned the respect of physicians and researchers in the field.
- Despite financial challenges, he returned to New York to care for his mother and used his media connections to collaborate with experts, raising awareness of dementia as a potentially preventable condition.
- Max Lugavere collaborated with his mentor, Richard Isaacson, a neurologist at Weill Cornell New York Presbyterian, on a paper published in 2019.
- Isaacson is known for pioneering the field of dementia prevention and advocating for clinical trials in this area.
- Most physicians are technicians and have become paper pushers for the pharmaceutical industry.
- Pharmaceutical companies used to serve an educational function for general practitioners but have since become corrupt and captured physicians.
- The pharmaceutical industry's economic motives, such as the high cost of producing and marketing new drugs, contribute to this issue.
- Modifiable risk factors contribute to at least 40% of dementia cases.
- Non-modifiable risk factors include age, gender, and genes.
- Modifiable risk factors include obesity, diabetes, and physical inactivity.
- Blood sugar curves used to diagnose diabetes are age-adjusted.
- Many 60-year-olds would be considered diabetic or pre-diabetic using 20-year-old curves.
- Diabetes is a risk factor for dementia and is underdiagnosed in people over 60.
- Hypertension (high blood pressure) is a modifiable risk factor for dementia.
- About 50% of adults today have hypertension.
- The SPRINT MIND trial found that aggressive pharmacological treatment of hypertension significantly reduced the risk of cognitive impairment and mild cognitive impairment (a precursor to dementia).
- Lifestyle modifications, such as diet and exercise, can be as effective as drugs in managing hypertension.
- Hypertension damages the blood vessels that supply blood, nutrients, and oxygen to the brain.
- Balance of Nature fruit and veggie capsules are a convenient way to get essential nutritional ingredients from fruits and vegetables.
- They use an advanced cold vacuum process to encapsulate fruits and vegetables into whole food supplements without sacrificing natural antioxidants.
- The capsules are free of additives, fillers, extracts, synthetics, pesticides, or added sugar.
- Use promo code Jordan to get 35% off your first order plus a free Fibrant Spice supplement.
- Air pollution, especially exposure to fine particulate matter (PM2.5), increases the risk of dementia, including Alzheimer's disease.
- Certain environmental pollutants, such as industrial solvents like trichloroethylene (TCE) and perchloroethylene, are associated with an elevated risk of Parkinson's disease and related conditions like Louis body dementia.
- Occupational exposure to compounds like TCE, commonly used in dry cleaning and as a metal degreaser, significantly increases the risk of developing Parkinson's disease.
- Certain herbicides and pesticides can also be occupationally linked to conditions like Parkinson's disease.
- Some compounds can easily bypass the blood-brain barrier and contribute to cognitive decline, dementia, and even Parkinsonism.
- A decline in the sense of smell is an early preclinical sign of cognitive decline.
- Reducing exposure to toxic compounds is essential for maintaining brain health.
- Plants have potent chemical defenses against being eaten.
- Some people believe that food toxicity or immunological reactions may be responsible for certain health issues.
- A robust gut microbiome may allow individuals to derive value from plant defense compounds.
- The average health state of the typical person raises questions about the extent of dietary and toxic exposure risks.
- Hearing loss is a newly identified risk factor for health issues.
- Hearing aids may be beneficial for health in individuals with hearing loss.
- Social isolation resulting from hearing loss can contribute to depression.
- Alzheimer's disease and Parkinson's disease are likely preventable.
- Anti-cholinergic drugs, such as certain allergy medications and over-the-counter sleep aids, are associated with an increased risk of dementia.
- Alzheimer's disease is not genetic, but there are genetic risk factors.
- The apoe4 alal is the most well-defined genetic risk factor for Alzheimer's disease, but it is not deterministic.
- The vast majority of Alzheimer's disease cases are late-onset sporadic, which is not deterministic.
- Parkinson's disease has a low heritability of 1 to 2%.
- These conditions are mediated in large part by the environment.
- Genes may make individuals more susceptible to environmental assault.
- Moving to a less industrialized part of the world can reduce the risk of Alzheimer's disease for individuals with the apoe4 alal.
- Whole foods are found around the perimeter of the supermarket.
- Extra virgin olive oil has brain health benefits and anti-inflammatory effects similar to low-dose ibuprofen without the negative side effects.
- Spices are concentrated sources of hormetic compounds that support a healthy gut microbiome.
- The author advocates for the consumption of whole animal source foods and whole plants.
- Ultra-processed foods are food-like products that cannot be made in a home kitchen.
- Ultra-processed foods often come in boxes or bags with a long shelf life and should be avoided.
- Food deserts are areas where access to affordable, fresh, and whole foods is limited.
- Ultra-processed foods are highly palatable and addictive due to their high fat and sugar content.
- Consuming ultra-processed foods can lead to overeating and weight gain.
- People are often not aware of the profound impact that these foods have on their behavior.
- The food industry spends a lot of money to ensure that these foods are hyper-palatable and addictive.
- It is possible to cultivate a healthy relationship with these foods, but it is very difficult.
- One strategy is to avoid having them in the house to minimize temptation.
- Microorganisms in the gut can affect complex organisms in unimaginable ways.
- Sugar-centered gut biome may contain microorganisms that produce sugar cravings, giving them a survival advantage.
- The body adapts to regular food intake and starts craving those foods.
- Taste, satiety, and reward systems are separate.
- People may still have room for dessert because different taste categories have separate satiety and reward systems.
- Bitter foods, like olives, are initially disliked but can become favorites over time, demonstrating the modifiability of taste and satiety systems through experience.
- The body adapts to what a person eats, reinforcing the importance of healthy eating habits.
- Red meat consumption is associated with increased risk of cardiovascular disease, type 2 diabetes, and certain cancers.
- Processed red meat, like bacon and sausage, is particularly harmful due to added chemicals and preservatives.
- Red meat contains saturated fat, which can raise cholesterol levels and contribute to heart disease.
- Heme iron in red meat can damage cells and contribute to cancer development.
- The World Health Organization recommends limiting red meat intake to 3-4 servings per week.
- Substituting red meat with healthier options like fish, poultry, and plant-based proteins can reduce the risk of chronic diseases.
- People who stick to a limited range of simple flavors and textures, often referred to as the "12-year-old-boy diet," tend to prefer foods like french fries, hot dogs, and ketchup.
- Consuming a diet consistently leads to the body becoming better at processing the components of those foods.
- For example, a high carbohydrate diet leads to better glucose burning, while a ketogenic diet improves fat burning.
- This can result in physiological insulin resistance, where consuming something like blueberries can cause a significant increase in blood sugar due to the body's adaptation to burning fat.
- The book "Genius Foods" differentiates between whole foods and ultra-processed foods.
- Ultra-processed foods are manufactured by large corporations, often advertised on TV, and should be avoided as much as possible.
- The book highlights specific foods that support brain health, such as those rich in nutrients and phytochemicals.
- Dietary carotenoids, found in both plants and animal tissues, play a crucial role in eye health and preventing blindness.
- Red meat is considered a health food due to its diverse range of nutrients and the presence of carotenoids.
- Max Lugavere believes red meat is a health food based on data, not financial relationships.
- Red meat is incredibly nutrient-dense.
- Cows naturally ultra-process the food they eat, making it easier for humans to digest.
- Despite its nutritional value, red meat has been demonized for various reasons, including ethical concerns and climate change.
- The demonization of red meat is not supported by strong evidence and is often based on weak correlational studies.
- Beef consumption in the United States has declined in recent decades.
- Despite this decline, obesity and other health issues have continued to rise.
- Red meat is a whole food and a pristine source of dietary protein.
- It contains various nutrients that play a role in good health, including phytonutrients, creatine, taurine, carnitine, and carnosine.
- The demonization of red meat is a problem because it is not supported by strong evidence and may have negative consequences for public health.
- Most grains consumed today are refined and nutrient-impoverished.
- Fortified grains have added nutrients to increase their dietary value.
- Grains are essentially pure energy and can be compared to cattle feed.
- Grains can play a supportive role in health, especially for exercise performance.
- The first-world problem of obesity is more prevalent than starvation.
- Solving food scarcity has led to new problems related to food quality.
- Grains are not the best option compared to other nutrient-rich foods like grass-fed beef, wild fatty fish, sardines, and eggs.
- Sugar cravings can be a sign of underlying health issues like nutrient deficiencies or hormonal imbalances.
- Processed foods and refined carbohydrates can contribute to sugar cravings.
- Eating a balanced diet with whole foods, healthy fats, and protein can help reduce sugar cravings.
- Red meat can be part of a healthy diet when consumed in moderation.
- Grass-fed red meat is a good source of protein, iron, zinc, and B vitamins.
- Processed red meat, such as bacon, sausage, and hot dogs, should be limited due to their high saturated fat and sodium content.
- Food propaganda has a significant impact on people's dietary choices.
- Correlational dietary studies are not reliable because they cannot control for all variables and measure all outcomes.
- The demonization of eggs due to concerns about heart disease has led to a decrease in choline consumption, which is crucial for brain health.
- Dietary cholesterol is not as harmful as previously thought, and low cholesterol levels can lead to an increase in suicide due to decreased serotonin production.
- Sugar cravings can be a sign of underlying health issues such as nutrient deficiencies or hormonal imbalances.
- Red meat consumption should be limited due to its association with increased risk of chronic diseases such as heart disease and cancer.
- Processed meats, such as bacon, sausage, and hot dogs, should be avoided due to their high levels of saturated fat, sodium, and preservatives.
- Grass-fed and finished red meat is a healthier option compared to grain-fed red meat due to its higher levels of omega-3 fatty acids and lower levels of saturated fat.
- Organ meats, such as liver and kidney, are nutrient-dense and provide a variety of essential vitamins and minerals.
- Fruits and vegetables have positive health effects, but access to them can be limited due to the prevalence of ultra-processed foods.
- The carnivore diet, particularly an all-beef diet, can be beneficial for people with a predisposition to autoimmunity and can help with weight loss.
- Elimination diets that remove all fruits and vegetables can be helpful in addressing certain immunological problems.
- Adding back certain foods to an all-beef diet can be beneficial but requires careful planning and experimentation.
- Factors such as immunological status, birth method, antibiotic usage, breastfeeding, travel, infections, surgeries, chronic sedentary lifestyles, ultra-processed food diets, and industrial chemical additives can all impact gut microbiome resilience.
- Changes in cooking methods, such as using fast-rising yeast instead of slow-rising yeast, may have reduced the edibility of certain foods.
- Increased urbanization and cultural mixing have led to a more diverse range of food products becoming available, which may have immunological consequences.
- Hunter-gatherers had a diverse range of food products but introduced them gradually, unlike modern humans who frequently introduce new foods.
- Alzheimer's conditions manifest over decades and are essentially diseases of midlife with symptoms appearing in late life.
- Alzheimer's drug trials have a 99.6% fail rate because treatment is attempted well past the point where a simple pharmacological solution can have any practical impact.
- By the time a person is diagnosed with Alzheimer's, their brain's ability to derive energy from glucose is diminished by about 50%, leading to failure.
- The brain is a ravenous consumer of glucose, making up 25% of the basal metabolic rate despite only accounting for 2-3% of the body's mass.
- There is significant fraud within the field of Alzheimer's drug research, with a fraudulent 2006 paper that claimed to have identified a subtype of amyloid-beta responsible for cognitive decline.
- This fraudulent paper renewed interest and funding for the amyloid hypothesis of Alzheimer's disease, leading to a glut of research money going down a fraudulent pipeline.
- Mom was diagnosed with Parkinson's disease and later pancreatic cancer.
- Exercise is important for people with neurodegenerative diseases like Parkinson's and Alzheimer's.
- Despite medical interventions, her condition worsened, and she passed away three months after being diagnosed with pancreatic cancer.
- The author witnessed firsthand the profound sickness and limited treatment options for neurodegenerative diseases.
- He visited renowned medical institutions in New York City, including the Cleveland Clinic, Johns Hopkins, and NYU, seeking the best care for his mother.
- Realizing that these conditions develop over decades, he became passionate about sharing scientific knowledge to help others.
- The author's book, "Genius Foods," is a comprehensive nutritional guide for brain health.
- It serves as an encyclopedia of information and has stood the test of time, with minimal changes needed since its publication six years ago.
- The book provides individuals with the knowledge they need to improve their brain health.
- The documentary "Little Empty Boxes" explores dementia prevention and offers support to those affected by the disease.
- Alzheimer's disease begins decades before symptoms appear, and its rates have increased significantly.
- Dietary choices, stress management, sleep habits, and toxin avoidance play crucial roles in brain health and inflammation.
- The film provides an intimate look at caregiving and dementia while suggesting preventive measures.
- Max Lugavere's new book, releasing in mid-June, will further discuss sugar cravings, red meat, and overall health.