Detoxing With Food, Dangers Of MDMA & High Protein Myths | Max Lugavere on Ben Greenfield Fitness

Check out the Ben Greenfield Fitness Episode Page & Show Notes

Key Takeaways

  • Bread can be good for athletes–The glycogen stored in grains store sugar and help athletes power through intense workouts
    • “I don’t think grains are as toxic as they’re painted out to be” – Max Lugavere
  • Focus on your food: Research shows that if you eat while being distracted (on your smartphone or watching TV), you consume 15% more calories 
    • To increase longevity, restrict your caloric intake and practice brief periods of fasting
  • Fear of consuming mercury through fish is overblown, the benefits outweigh the risks
    • As long as there are higher levels of selenium than mercury in the fish, it’s fine to eat
  • “Prenatally, women who consume more fish actually tend to have children who have greater cognitive development once they’re born and then in the teenage years, kids who eat fish actually show higher scores on measures of intelligence”Max Lugavere
    • If you’re pregnant, have less tuna and more oily fish like wild salmon, mackerel, or sardines
  • The benefits of protein consumption outweigh the risks
    • Older adult who doubled their protein intake from .08g per 1kg of lean body mass to .16g, maintained more strength and muscle mass
  • For every 30 minutes you’re sedentary, spend 2 minutes moving (yoga, jumping jack, foam roller)–This helps reset blood flow to the brain
    • “Having a foam roller…is like the best $25 investment you could ever make”Max Lugavere

Intro

Books Mentioned

  •  Ben recommends the book,  Eat To Beat Disease by William Li, which shares advice on eating certain foods to help fight diseases 
  • Ben recommends the book, The Switch by James Clement, to learn about the benefits of protein cycling

Bread: Good or Bad?

  • Bread is one of humanity’s oldest and most revered processed foods 
    • Bread can be good for athletes–The glycogen stored in grains store sugar and help athletes power through intense workouts
      • “I don’t think grains are as toxic as they’re painted out to be” – Max Lugavere
        • As long as you don’t over-consume bread and have a balanced diet, you’ll be okay
  • There’s no such thing as a one size fits all diet
    • However, you should avoid GMO foods if you can
  • Increased carbs in your diet may lead to increased strength

MDMA

  • MDMA is being used to treat PTSD–In 2017, the FDA granted MDMA a breakthrough therapy designation 
    • Early research shows that it takes only two doses to treat patients
      • MDMA is also being used to treat alcoholism and certain symptoms related to autism
  • MDMA is still an illegal schedule one drug 
    • When used chronically, it’s dangerous to the brain because it causes an imbalance in neurotransmitters
      • Serotonin is modulated with MDMA
  • “There’s no evidence that acute doses of MDMA is all that harmful and I would agree that the benefits seem to outweigh any potential risks”Max Lugavere
  • Psilocybin can increase functional connectivity between different regions of the brain–This helps people become more creative and connect dots from different ideas
    • It can also reduce neurosis, anxiety, and depression 
  • Large amounts of MDMA can damage the mitochondria
  • Before taking MDMA, increase your Omega 3 fatty acids, make sure your Vitamin D levels are in a healthy range, and supplement with liposomal glutathione

Max’s New Book: The Genius Life

  • The goal of Max’s new book is to help people identify diseases, such as dementia or cancer years, decades before they manifest physically
    • Max’s first book, Genius Foods, identified which foods affect the brain
  • There are a million things that can damage your health: Being sedentary, chemicals in your environment, rampant stress, phone addiction, circadian rhythms are out of sync, the list goes on
    • The modern world isn’t built for maintaining the ideal physical and mental health
      • The default state of any organism is health; our society is anything but healthy
  • Conditions don’t develop overnight
    • Dementia begins in the brain often decades before symptoms appear
    • Most people don’t realize they have pancreatic cancer until it’s already in stage 3 or 4
      • By the time Max’s mother was diagnosed with pancreatic cancer, she only had 3 months left to live
  • Prevention of disease isn’t discussed by and large in mainstream medicine
  • Certain cancers are hormonally related
    • A woman’s lifetime risk of developing breast cancer in the ‘60s was 1 in 20, today it’s 1 in 8
      • There are compound in the environment like endocrine disruptors that are messing with our hormones  
  • Ben recommends the book, Eat To Beat Disease by William Li, which shares advice on eating certain foods to help fight diseases 

Fish Consumption & Brain Health

  • Fear of consuming mercury with fish is overblown, the benefits outweigh the risks
    • Studies that showed eating fish is harmful to the brain did not include fish but rather used pilot whales 
      • As long as there are higher levels of selenium than mercury in the fish, it’s fine to eat
        • Selenium is often used as an antidote for mercury
          • Brazil nuts are high in selenium
  • People who eat more fish tend to have better health and are better protected against Alzheimer’s
  • “Prenatally, women who consume more fish actually tend to have children who have greater cognitive development once they’re born and then in the teenage years, kids who eat fish actually show higher scores on measures of intelligence”Max Lugavere
    • If you’re pregnant, have less tuna and more oily fish like wild salmon, mackerel, or sardines

Healthy Detoxification

  • Detox strategies:
  • To detox, be aware of the 3 P’s: Peeing, Pooping, and Perspiring
    • You should be drinking enough water every day that your pee is clear: “The solution to pollution is dilution” Max Lugavere
    • A lot of heavy metals and parabens are excreted through sweat
    • Consume vegetables with lots of fiber
  • Glycine, quercetin, and chamomile extract can upregulate autophagy

Why You Should Increase Your Protein Intake

  • The benefits of protein consumption outweigh the risks
    • Older adults who doubled their protein intake from .08g per 1kg of lean body mass to .16g, better maintained strength and muscle mass
      • There’s an inverse relationship between increased protein and amyloid plaque–The higher the protein intake, the less amyloid plaque they have
        • Ensure protein you consume is buffered with collagen or the amino acids contained therein
        • Supplement with magnesium to repair DNA–Half of the population doesn’t consume adequate magnesium
  • People who consume more protein tend to consume less carbs and fat–Protein is the most satiating of the macronutrients 
    • The protein leverage hypothesis: hunger mechanisms are leveraged by need for essential amino acids
  • Having more muscle mass is crucial for longevity–Everyone should do some form of resistance training 
    • New research shows that having stronger muscles is correlated to positive markers of brain health 
  • Ben recommends the book, The Switch by James Clement, to learn about the benefits of protein cycling

Biohacking Tips

  • Drink clean water
    • Invest in a reverse osmosis water filter and use a total dissolved solids meter to verify heavy metals are removed from your water
      • Add trace minerals to your water
  • Try to spend 30 minutes in nature a day, getting sunlight in the morning is especially important
    • Spending 20 minutes in nature can significantly reduce cortisol levels
  • Stay Active
    • For every 30 minutes you’re sedentary, spend 2 minutes moving around (yoga, jumping jack, foam roller)–This helps reset blood flow to the brain
      • “Having a foam roller…is like the best $25 investment you could ever make”Max Lugavere
  • Max loves doing resistance training and barbell lifts
    • He workouts 5-6x a week
    • Keep protein intake around 1.6 g/kg of lean mass
  • Focus on your food: Research shows that if you eat while being distracted (on your smartphone or watching TV), you consume 15% more calories 
    • To increase longevity, restrict your caloric intake and practice brief periods of fasting

Ben Greenfield Fitness : , , , ,
Notes By Alex Wiec

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