Max Lugavere

ever present proximity to ultra processed super tasty highly palatable aggressively marketed food like products and so by prioritizing protein it kind of tunes out some of that food noise it makes you like less prone to thinking about food and um and it is the most satiating macronutrient so um so that's like another huge lever for me in terms of in terms of my

And when you focus on those two things, prioritizing whole foods and prioritizing protein,

kind of makes a lot of the other noise the the debates that you tend to see now on social media kind of fade into the background like the whole we'll take the like the whole seed oil debate right like seed the seed oil debate becomes irrelevant when you're prioritizing whole foods when you're prioritizing protein right there's no quote-unquote seed oils in steak there are no seed oils in eggs in egg yolks there are no seed oils in whole foods um so

know again we want to major in the majors we don't want to uh get consumed by the minutia which unfortunately is what tends to make the most noise um on social media so those are kind of like the big dietary variables for me um and then of course i prioritize whole food sources of carbohydrates i think carbs are great potatoes are very satiating um so i eat a lot of potatoes i eat a lot of rice i eat a lot of uh

What else do I eat?

Yeah.

Veggies like root, root vegetables, tubers, carrots, um, dark leafy greens are incredible for brain health.

So I would say that those are kind of a non-negotiable when it comes to brain health.

So from a dietary standpoint, yeah, those are the big, those are the big levers.

Um, number four, man, what would number four be?

I think, uh,

Sleep.

So sleep is like crucial.

There was a new paper that came out actually last week that found evidence of a working glymphatic system in the human brain.

So the glymphatic system actually was initially discovered, I believe, in mammalian models, not humans.

But we now have solid evidence to show that when we sleep, the brain actually cleans itself of these proteins that can aggregate and become insoluble plaques that characterize Alzheimer's disease.

And this actually, these processes, this cleansing process isn't exclusive to sleep.

It happens over the course of the day as well, but it's accelerated during sleep.

And that's why getting, you know, six to...

eight hours or nine hours of sleep per night is really important and making sure not just sleep duration is dialed in but your sleep quality the glymphatic system is really important um when it comes to keeping the brain cleansed of these proteins