462: Max Lugavere - How To Become Smarter, Happier, & More Productive While Protecting Your Brain for Life

The Learning Leader Show With Ryan Hawk

Ryan Hawk

Careers, Management, Business

4.8 • 1.3K Ratings

🗓️ 7 March 2022

⏱️ 74 minutes

🔗️ Recording | iTunes | RSS

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Summary

Text Hawk to 66866 for "Mindful Monday"

Full show notes at www.LearningLeader.com

Twitter/IG: @RyanHawk12 https://twitter.com/RyanHawk12

Max Lugavere is the author of the New York Times best-seller Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life. He appears regularly on the Dr. Oz Show, the Rachael Ray Show, and The Doctors. His latest book is called Genius Kitchen - Over 100 Easy & Delicious Recipes to make your brain sharp, body strong, and taste buds happy.

"A healthy person has 100 wishes. A sick person has 1."
This subject became personal for Max when his mother, Kathy, was given a diagnosis of dementia, and he devoted himself to her care. She died in 2018. “Now that Mom is gone, I am even more obsessed with the topic.”
Shop in the perimeter of the supermarket. Reach for nutrient-dense foods.
Lifestyle changes that will 10x the quality of your life:
- Getting 8-9 hours of sleep instead of 4-6
- Eating more animal protein (especially beef and eggs)
- Less cardio, more strength training
- Regular heat (sauna) and cold (ice bath/cold shower) stress
- Daily sunlight
Intermittent fasting – instead of eating 16 hours a day, eat 8.
Drinking caffeine is “taking a loan out on energy from later in the day?” – Cortisol peaks in the AM. Wait 45 minutes after you wake up to drink caffeine. Stop drinking caffeine from time to time so that your body can reset.
Willpower is a finite resource. Create your environment to make good decisions.
Whole Foods - 3 Things to think about:
- Protein - #1 satiating piece. Greek yogurt, beef jerky, eggs
- Fiber - It stretches out your stomach. Helps fill you up. Greens, broccoli, whole fruit.
- Water - Get hydrated.
Supplements - Protein shakes. Whey isolate. He uses muscle feast.
Most bread is not useful. It's ultra-processed food.
Alcohol - Most wine has a lot of sugar. Most alcohol does. Max drinks tequila.
Wake up, hydrate... "I’m up somewhere between 7 and 8. I don’t use an alarm clock. I go straight into the kitchen and drink a tall glass of room-temperature water. I may sprinkle a bit of mineral salt in it which replenishes electrolytes."
Light... Air... "Whether it’s winter or summer, I go out onto my terrace and do a few minutes of deep breathing, stretching, and meditation. I’m a big believer in getting in natural light in the morning because it aligns my circadian rhythm for the day.

Transcript

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0:00.0	Welcome to The Learning Leader Show, presented by Insight Global. I am your host, Ryan
0:10.6	Hawk. Thank you so much for being here. Text, Hawk to 66866 to become part of Mindful
0:18.7	Monday. You, along with tens of thousands of other learning leaders from all over the
0:23.5	world, will receive a carefully curated email for me each Monday morning to help you
0:29.7	start your week off, right? You'll also receive details and the ability to read an excerpt
0:35.8	of my new book, The Pursuit of Excellence, for free if you text, Hawk to 66866. Now,
0:45.6	on to tonight's feature leader. This is a really important one. It's the great Max Lugavir,
0:50.4	author of The New York Times bestseller Genius Foods, becomes smarter, happier, and more productive
0:57.6	while protecting your brain for life. Max appears regularly on the Doctor A Show, the Rachel
1:04.4	Ray Show, and the Doctors. His latest book is called Genius Kitchen, over 100 easy and delicious
1:12.3	recipes to make your brain sharp, body strong, and taste buds happy. A few of the topics we discussed
1:20.5	during this enlightening conversation, why you should only shop on the outer ring of the supermarket.
1:28.2	Then how to prepare your meals for the week, the benefits of intermittent fasting, food that
1:33.0	makes your brain healthier, what we should do about alcohol, why sugar is so addictive,
1:39.1	and at the end of the conversation, Max prescribes how to get started on this healthier and
1:45.9	more realistic way of living. Ladies and gentlemen, this one again is so important and entertaining.
1:52.8	It's the great Max Lugavir. All right, Max. It's great to have you here on The Learning Leader Show.
2:00.3	Welcome, man. Hey, Ryan. It's great to be here. It's an honor. Thanks.
2:03.7	Oh, cool. So I was reading your most recent book, and you dedicated it to your mom.
2:11.2	And I was also reading that when you were younger, your mom was really big on having family dinners.
2:18.0	So I would love to start this one. Could you tell me a little bit more about your mom and her
2:24.0	story and the impact she had on you? Oh, absolutely. What a great place to start, Ryan.
	...

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