Max Lugavere: Endocrine-Disrupting Chemicals, Eating for Nutrient Density, and Taking Charge of Your Health – Kyle Kingsbury Podcast

Check out the Kyle Kingsbury Podcast Episode Page & Show Notes

Key Takeaways

  • Avoid exposing yourself to endocrine-disrupting chemicals (i.e. BPA, phthalates, and flame retardants) as much as possible
  • “Genes aren’t destiny, but they will determine what the standard American diet and lifestyle will do to you”
  • People with an ApoE4 allele have an increased risk of Alzheimer’s Disease (you can use 23andMe to see your ApoE phenotype)
    • ~1/4 people have at least one allele
    • In parts of the world where the food supply hasn’t been as industrialized as the United States’ and where people are generally more active (i.e. Nigeria), the same frequency of the ApoE4 allele is observed yet there’s a much smaller (almost insignificant) correlation with Alzheimer’s disease risk
  • “By reaching for higher quality foods and eschewing the ultra-processed junk foods, your hunger is naturally going to regulate itself so you don’t have to think about calories”
    • “Calories are like time. It’s a man-made construct. While you may enjoy being tethered to your Excel spreadsheet or your calorie counting app or your food scale, that’s not what any of the people in the world’s blue zones are doing, that’s not what any of the world’s remaining hunter-gatherers are doing, and that’s not what we did for the vast majority of our evolution.”
  • “No scientifically trained person will ever speak in certainty when it comes to things as complicated as nutrition, diet, and lifestyle. What we have at our disposal are probabilities.”

Books Mentioned

  • Max is the author of Genius Foods
    • He’s in the process of finishing up his next book – The Genius Life (to be released in 2020)
  • In both Why Zebras Don’t Get Ulcers by Robert Sapolsky (which both Max and Kyle highly recommend) and Paul Check’s How to Eat, Move and Be Healthy it’s discussed how chronic stress (either emotional or from an inflammatory diet) will eventually lead to a breakdown
  • Wired to Eat by Robb Wolf convinced Kyle to drop the keto diet and start experimenting with carbs

Products Mentioned

  • Per the advice of one of his podcast guests Max has been trying to sit on the floor more often
    • Kyle put 100 sq. ft. of MMA puzzle mats in his living room to make doing so, for himself, much easier

Intro

The Genius Life Podcast

Look Out for Chemicals

  • Kyle recalls a stat – ~80,000 chemicals have introduced in the U.S. in the last 100 years
  • “The reality is that there are so many examples throughout human history where untested chemicals have been foisted onto the human population without rigorous long-term testing and the consequences were only later realized”
    • A few examples:
      • Lead-based paint (before 1978, lead was added to paint to speed up the drying time)
        • Why does this matter? – Over time, the paint breaks down and creates dust which gets into our lungs and circulation – “And there’s no safe level of lead in circulation”
      • Asbestos-based building insulation
      • Partially hydrogenated oils (AKA trans fats)
  • Chemicals and compounds like the above should be guilty until proven innocent
    • Ex. – Glyphosate being sprayed on crops
      • Remember – Absence of evidence is not evidence of absence 
      • In general, always eat organic and defer the risk

Endocrine-Disrupting Chemicals

  • Endocrine-disrupting compounds are all around us
    • What are they? – Heavy metals, flame retardants, and plasticizing compounds (BPA and phthalates)
  • Your endocrine system is the network of hormones in your body that guides everything from how you feel to your behavior to your development
    • What hormones? – Insulin, ghrelin, testosterone, estrogen, growth hormone, etc.
      • Endocrine-disrupting chemicals mimic these hormones 
      • Most mimic estrogen (they’re called xenoestrogens)
        • BPA is a fantastic example 
  • Where is BPA found? – Plastics (water bottles), as a coating on store receipts, and lines the inside of metal soda cans
  • What about phthalates, where are they found? – Fragrances and plastics
  • It’s thought that these endocrine-disrupting chemicals are leading to increases in breast cancer occurrence
    • Today, a woman’s lifetime risk of getting breast cancer is 1 in 6
    • 50 years ago, it was 1 in 20
    • Max adds – “Our genes haven’t changed, it’s the environment that’s mutated”
  • So what can you do?
    • Avoid plastic as much as you can, especially when storing food
    • Buy furniture without flame retardant chemicals (flame retardants are also commonly found in children’s clothing)
      • (These chemicals started being added to furniture because smoking in the household used to be common)

The Horrible State of Affairs

  • “Today, your average human is inundated from every possible angle with endocrine-disrupting chemicals, sleep dept, chronic stress, being more sedentary than we’ve ever been before in human history, and with a diet that’s become saturated with ultra-processed foods”
  • The most effective thing you can do:
    • Eat a nutrient-dense diet – this supports our body’s best efforts to detox, remain resilient, and achieve a healthy body composition/metabolic status
  • More stats:
    • 2/3 adults are either overweight or obese
    • 1/2 people are either diabetic or pre-diabetic
    • The rates of cancer are through the roof
    • Heart disease is still the leading cause of death globally

You Are NOT Your Genetic Predispositions

  • “Genes aren’t destiny, but they will determine what the standard American diet and lifestyle will do to you”
  • In both Why Zebras Don’t Get Ulcers by Robert Sapolsky (which both Max and Kyle highly recommend) and Paul Check’s How to Eat, Move and Be Healthy it’s discussed how chronic stress (either emotional or from an inflammatory diet) will eventually lead to a breakdown
    • Realize – You CAN control your stress levels. Figure out what you need to do and do it.
  • Both Kyle and Aubrey Marcus did a 23andMe DNA test and ran their results through Dr. Rhonda Patrick’s genome analysis tool. Here are a few things Kyle learned:
    • He needs animal-sourced vitamin A (from things like liver and egg yolks)
    • He needs omega-3s from fish and krill oil as his body isn’t adept at obtaining them from things like chia and flax seeds
      • (people with European descent tend to be worse at converting the plant-based forms of omega-3 to its usable form in the body)
    • He has a genetic predisposition for obesity and diabetes

Alzheimer’s Disease

  • The rates of Alzheimer’s disease are skyrocketing – 5 million people in the U.S have it today (this will triple by 2050)
    • If you make it to the age of 85, you have a 1 in 2 chance of being diagnosed
  • Alzheimer’s disease genetics:
    • People with an ApoE4 allele have an increased risk of Alzheimer’s Disease (you can use 23andMe to see your ApoE phenotype)
      • People with one allele have a 2-3 fold higher risk of Alzheimer’s Disease
      • People with two alleles have a 10-15 fold higher risk of Alzheimer’s Disease
    • ~1/4 people have at least one allele
      • But here’s the thing – in parts of the world where the food supply hasn’t been as industrialized as the United States’ and where people are generally more active (i.e. Nigeria), the same frequency of the ApoE4 allele is observed yet there’s a much smaller (almost insignificant) correlation with Alzheimer’s disease risk

The Problem with IIFYM (If It Fits Your Macros) Dieting

  • Max has some beef with the IIFYM crowd
  • Essentially, this “diet” allows one to eat whatever they wish as long as it fits their calorie goals 
    • But…. your health is NOT determined by your energy balance
  • “By reaching for higher quality foods and eschewing the ultra-processed junk foods, your hunger is naturally going to regulate itself so you don’t have to think about calories”
    • “Calories are like time. It’s a man-made construct. While you may enjoy being tethered to your Excel spreadsheet or your calorie counting app or your food scale, that’s not what any of the people in the world’s blue zones are doing, that’s not what any of the world’s remaining hunter-gatherers are doing, and that’s not what we did for the vast majority of our evolution.”

Practical Nutrition Advice

  • Eat more nutrient-dense, unprocessed foods:
    • Dark/leafy greens
    • Cruciferous vegetables
    • Grass-fed beef
    • Wild-caught salmon
    • Eggs
    • Blueberries
  • Eat carbs in proportion to the amount you workout
    • If you sit for 14 hours a day, you don’t need 400 grams 

Diet Debates | A Few Thoughts to Ponder

  • “People need to understand we don’t always have to agree on things. Where you’ll learn is when you pull yourself back a layer from what you believe…. and listen.” – Kyle
    • When something triggers you to the point that you’ll no longer even hear the person in front of you… it’s an issue
  • When it comes to diet advice – Listen to all sides, do your own research, align with people you think are trustworthy, and develop your own critical lens
  • “No scientifically trained person will ever speak in certainty when it comes to things as complicated as nutrition, diet, and lifestyle. What we have at our disposal are probabilities.”

What has Max learned from recording his podcast that he’s implemented into his life?

  • Lately, Max has been trying to sit on the floor more per the advice of Aaron Alexander
    • Why? – For one, people in the developed world sit in chairs much to frequently and destroy their backs/necks
      • Being able to get up off the floor is also through to be a marker associated with vigor and robustness (people in the west sit in chairs way too often and it ruins our necks/backs)
    • Kyle put 100 sq. ft. of MMA puzzle mats in his living room to make doing so, for himself, much easier

Wrapping Up

  • “We go to our doctors for sick care, we don’t do it for healthcare. Healthcare is what happens when you’re pushing your shopping cart along the perimeter of the supermarket and you’re doing the best to avoid the aisles which is where the ultra-processed and packaged foods are. It’s when you’re debating with yourself whether or not you want to get off your butt and go to the gym. THAT’S healthcare. That’s where wellness occurs.”

Additional Notes

  • Wired to Eat by Robb Wolf convinced Kyle to drop the keto diet start experimenting with carbs
  • “The standard American diet and lifestyle RAVAGES the human animal”
Bookmark

Add a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.