Baby: Welcome to my mom’s podcast.
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Katie: Hello, and welcome to the “Valence Mama Podcast”. I’m Katie at valensmama.com, and today’s guest is Max Lugavier, which you may have heard about. She is a filmmaker, a health and science journalist with a background in journalism, like myself, and the New York Times best-selling book, “Genius Foods: Becoming a Smarter, Happier, and Mind Your Mind.” Is the author of “More Products That Protect Life.” He is also the author of a new book, now called “Genius Life: Fix Your Mind, Strengthen Your Body, and Be Extraordinary.” His book has been published in eight languages. She is the host of the iTunes podcast, “Genius Life,” and she appeared on “The Doctor” on everything. Oz “to” Rachel Ray “,” Doctor “, and more.
And in this episode, we learn about the story of losing her own mother and the research surrounding her, as well as the simple, actionable, research-backed, practical tips in four key areas. Talk about things that can improve your life. So, like me, they focus on finding the most effective and effective changes you can make that can pay a great deal, and we still go into many of these weeds today. The resulting conversation is a very practical and actionable conversation. Be sure to check out the show notes at wellnessmama.fm for all links to the things we talk about. I know that you will enjoy this episode as much as I enjoyed recording it.
More and more, welcome to be here.
Max: Thanks so much for having me. What a privilege it is to be with you on your show.
Katie: I’m excited to have you here. I’m a huge fan of your work and especially your new book, which I just got to read. I know we have many things to talk about today. But to begin with, I would be really grateful if you could introduce yourself to the audience by telling a bit about your story and how you came into this world.
Max: Yes, of course, my background is as a journalist. I had already started college on a medical track, but I ended up half way through storytelling and love of creativity. And so my plans for medical school dropped off. And thankfully my parents were fine with that. But in fact I got a job as a journalist, which allowed me to tell stories, as well as cover stories that correspond to young people. And, you know, the stories I had to cover as a journalist cover some of the most serious topics, from geopolitics to the environment, to health. And I did this for six years from college. And for those of you, you know, who is the network that I may have missed for which I worked, was called “Current TV”. And in fact, it was shared by Al Gore. So I worked for him, but this was not his political platform. In fact, I, you know, only saw it at company parties. And it really was … I got free reign to cover the topics I was passionate about. And I’ve done this for six years, you know, improving my skills, cutting my teeth with the best on the field players.
And when I tried to figure out where I was going with my career, it was at this point in my personal life, I started spending more and more time in New York City, where I was from From around my mother and then, around 2010, 2011, my brothers and I began to disclose our initial symptoms of what my mother eventually diagnosed as a form of dementia. Will Just to paint a picture for you, my mom wasn’t old. She was 58 years old. You know, that was the greatest place of his life. She had all the pigments in her hair. She was a dynamic, enthusiastic New Yorker. And suddenly, it seemed like he had a brain, his mental transplant had been with someone for 30 years. And to bear witness to me and my brothers, to say the least, it was confusing. And as her senses changed, her face changed, as she walked. Therefore, there were symptoms that indicated nervous anxiety, but then it was also a complication of a movement disorder, such as Parkinson’s. And I didn’t have this native language at the time. At that time, I was the only son who was worried about my mother.
So, what I started doing was with him in doctor’s appointments. And because, you know, like I said, we were in New York, we started in New York, then we ended up in Columbia. But in the end, when we couldn’t find a diagnosis for it because her symptoms were so strange, they didn’t fit neatly into the diagnosis of Alzheimer’s disease; they didn’t fit neatly into the diagnosis of Parkinson’s disease. It was really hard to find out what he actually had. And so we ended up going to Johns Hopkins in Baltimore. And then finally, it was at a Cleveland clinic in Ohio where she was first diagnosed with a neurodegenerative disease. And this was the first time in my life when I had a panic attack. I was very scared and I was disappointed and disappointed. Because of what I’ve experienced in the doctors’ offices with my mom, I’ve actually come to call diagnostics and make audio calls.
And the reason is that what the doctor usually does is run a battery of internal tests. You really don’t know what they’re working on most. They don’t take the time to explain. They do not even once reveal environmental factors that can cause this condition. They never talk about diet. They never talk about lifestyle. And this is not to say that these doctors were not good in their field, but I was left, so that they would be lightly disappointed with the whole process. And I did it myself to start thinking about what is called primary literature, which is peer-reviewed, the most respected medical journals where you know, the trials and, you know. , Inspection evidence, and all that, when you talk about health and nutrition and write books about it, we know, study, this research, it’s accessible to anyone. happens. And then, I was just looking for my mom to help.
So I did that, I used the skills I had honored as an investigative journalist to try to help me understand why this was happening to my mom. What can be done, and what can I possibly do to prevent it from happening. Yourself. And there is a difference between what I was studying and what I experienced in doctors’ offices. So I basically thought to myself, “This is not okay.” I mean, people need to know that we don’t have to sit idly on our hands because we’re waiting for the card when it’s in our genetic hand. I mean, there are steps we can take today to improve our academic health and reduce our own risk for conditions like Alzheimer’s disease and other forms of dementia, which I revealed was a wonderful The shocking thing is that, often times, these conditions begin in the brain. Decades before the first sign.
So from then on, it was … you know, a term that she uses in astronomy, uniformity. It was like the similarity in my life where, you know, from day to day, I couldn’t think of anything other than researching this topic and reaching out to researchers around the world that would provide more insight. Could. And it really started my journey and, you know, obviously continues to this day, you know, nine years later. And my new book, “Genius Life” is really a reflection of all the modern insights that I have been able to spend with my mother through my interviews with the literature and with experts and my personal experience that people are living their daily lives. I can really use them to make small changes in terms of their health and how they feel on a daily basis.
Katie: Wow, that’s great. And like you, I love Hashimoto’s own health. He joined. And my background in journalism is also ironic, which is why I went to school. And when I couldn’t find the answers in the traditional medical system, I started researching for my own answers as well, and was surprised at how many things were not talked about in the mainstream. And I think there is something really important about which you said, I want to explain a little before moving on, do we think that our genes are not controlled, that our genes are not our destiny. I think this is something that many people may not fully understand is that we may have a genetic risk of something, it does not mean that we must necessarily have this quality. Want or whatever is expressed in our lives. So let’s talk a little more about what you have learned in your research, especially in relation to it, and the way that many people in our lives feel about our genetic expression. Have much more control.
Max: Yes, of course, you know, what I want to say is that genes are not your destiny, but they help determine what a standard American diet and lifestyle can do with you. What will do You know, for some people, by eating the standard American obesogenic diet, they will develop obesity. Some may have type 2 diabetes, some may develop certain forms of cancer, which, you know, research shows that some cancers are sensitive to diet. And our risk of cancer is usually overweight. Alzheimer’s disease is related to type 2 diabetes. So everything is interconnected in very complex ways. And I don’t look for all the answers but you know. And of course, there are genes … There are some conditions where, you know, genes are destiny. Therefore, I do not like to make blanket statements.
But when it comes to dementia, if you make it to the age of 85 today, you have a 50% chance of being diagnosed with dementia so it’s a coin toss. Many cases of Alzheimer’s, a common form of dementia, are not genetic. They are influenced by our genes. We have endangered genes, but they are not due to ethnic genes, except for a small percentage of cases, which we call early onset or familial Alzheimer’s disease. But sporadic Alzheimer’s disease, which is again, the most common form of dementia, but it is not the only form of dementia, accounts for 95% of Alzheimer’s cases. When it comes to mental health, we have some control. Now, once again, you can do everything “OK” and still, you know, and I use air quotations when I’m right because it’s a constantly evolving science and about the state of We know 90% of it has only been discovered in the past. 15 years.
But we know that physical health affects the health of the brain. And today, unfortunately, we live in a time where our bodies are sick. If you look at the statistics, two-thirds of adults are either overweight or obese. And we live in a nation where, by 2030, one in two adults is actually going to be obese. So this is a staggering statistic. Fifty percent of adults are either 2 diabetic or prebiotic, and many people have a predisposition to disease, which means their blood sugar starts to inch to the point where it becomes chronic, to most people. Even potential diabetics don’t know. That they have a urinary tract. And with type 2 diabetes, your risk of Alzheimer’s disease increases anywhere between two and four times.
And we know that diabetes is a lifestyle at large. It’s mainly driven by excessively sedentary lifestyles, chronic stress, and eating disorders that are associated with the standard American diet. Therefore, ultra-processed foods that are only packed with fine flour and fat. So, basically, what I try to offer people is a way to improve their metabolic health, which we know affects metabolic health … The body’s metabolic health is the brain’s metabolic health. Is affecting the environment. And my thesis going forward in my books is that Alzheimer’s disease is a type of metabolic dysfunction in the brain. And what this basically means in English is that one of the early measuring properties of Alzheimer’s disease, which we can see in the minds of people at risk for Alzheimer’s disease, is that Failed to generate properly. Therefore, it is mainly metabolic dysfunction.
And this is, as I said, an evolutionary science, but there is also evidence that suggests that transient hyperglycemia actually blocks the ability of glucose to enter the brain, which is the brain’s main energy source. Is. So, I mean, it’s ironic that high blood sugar, you know, we think, “High blood sugar wouldn’t be good because the brain has more sugar to use?” Having high blood sugar… Temporary blood sugar can affect a person’s ability to go to the brain. So imagine if you have chronic blood sugar. So now, researchers have actually begun to refer to Alzheimer’s disease as a form of brain diabetes. Type 3 diabetes is what they started referring to.
And this is an assumption that’s very clueless, especially in light of the current speculation about why Alzheimer’s disease has flourished in the last few decades, the so-called amyloid analogy is really inaccurate. Is gone Temporary studies that try to use drug interventions to reduce amyloid in the brain. This led researchers to question, what is the primary feature that we may be able to intervene and alter patients at risk for Alzheimer’s disease who may improve their risk, or lower their risk? کرسکتے ہیں اور حالت کو بڑھنے کے خلاف ان کے امکانات کو بہتر بناتے ہیں؟ اور ایسا لگتا ہے کہ دماغ کو توانائی پیدا کرنے میں اس طرح کی خرابی کی صلاحیت ان ابتدائی خصوصیات میں سے ایک ہے جو ہم ایجنسی رکھنے کے قابل ہوسکتے ہیں اور ، آپ جانتے ہو ، ہم اپنا طریقہ بدل سکتے ہیں۔
لہذا یہ وہ تمام طرح کی چیزیں ہیں جن کی میں نے کتاب میں دریافت کی ہے اور لوگوں کے رجحانات کو واقعی قابل عمل اور قابل حصول بناتا ہے۔ اور ، آپ جانتے ہو ، ہم ایک ایسے وقت میں رہتے ہیں ، جیسا کہ میں نے بتایا ، جہاں لوگ انصاف پسند ہیں ، بیمار ہیں۔ ہم اچھا محسوس نہیں کرتے۔ آپ جانتے ہیں ، زیادہ تر لوگ ادھر ادھر گھوم رہے ہیں ، اور انہوں نے کورس کے یکساں طور پر ان کی حقیقت کو قبول کیا ہے۔ آپ جانتے ہو ، دماغ کی دھند سے تھکا ہوا اور فولا ہوا اور ذہنی طور پر تھکا ہوا محسوس ہو رہا ہے۔ اور میں سمجھتا ہوں کہ اس حقیقت کے ساتھ بہت کچھ کرنا ہے کہ آج صرف 12 فیصد بالغوں کے پاس وہ ہے جو محققین کو اچھی میٹابولک صحت کہتے ہیں۔
ہاں ، تو کتاب میں ، میں ان تمام مختلف پہلوؤں میں جاتا ہوں۔ اور سفارشات کے چار خیمے کے کھمبے ، وہ چار مختلف زمروں میں آتے ہیں۔ ایک غذائیت ہے۔ ایک ورزش ، جسے دو قسموں میں تقسیم کیا جاسکتا ہے۔ لہذا ہمارے پاس تھرمل ورزش ہے اور ہمارے پاس جسمانی ورزش ہے۔ اور ہم ان دو میدانوں میں جا سکتے ہیں۔ لیکن اس کے بعد ہمارے پاس روشنی ہے ، جسم کا روشنی کے ساتھ تعلق ہے اور اچھے معیار کی روشنی حاصل کرنا دن کے نصف نصف میں کتنا اہم ہے ، اور پھر دن کے آخر میں آدھے حصے میں روشنی سے وقفہ کرنا بھی کتنا ضروری ہے۔ اور پھر ہمارا ماحولیاتی زہریلا ہونے کی نمائش۔ آپ جانتے ہو ، ہم ایک ایسی دنیا میں رہتے ہیں جہاں مستقل بنیادوں پر ، ہمیں صنعتی کیمیکلوں کا سامنا کرنا پڑتا ہے کہ اگر یہ یہاں اور وہاں ایک یا دو ہوتا تو ، یہ اتنا بڑا معاملہ نہیں ہوگا ، لیکن زہریلا کا مجموعی بوجھ صرف اتنا زیادہ ہے ہماری دفاعی افواج۔ اور اس طرح ، میں ان کیمیکلز کی زیادہ عام چیزوں میں جاتا ہوں جسے لوگوں کو دیکھنا چاہئے جس کی وجہ سے ان کی صحت پوشیدہ طریقوں سے متاثر ہوسکتی ہے۔
کیٹی: مجھے یہ پسند ہے۔ اور بہت کچھ ہم وہاں سے تلاش کر سکتے ہیں۔ میں واقعتا light روشنی سے شروع کرنا چاہتا ہوں۔ میں جانتا ہوں کہ یہ پہلا ستون نہیں ہے جس کا آپ نے ذکر کیا ہے ، لیکن مجھے لگتا ہے کہ یہ ایک ایسا ہے جو اتنی سمجھ میں نہیں آرہا ہے اور وہ ایسا ہے جو پوری دنیا میں فائدہ مند ثابت ہوسکتا ہے۔ اور کچھ جو مجھے پچھلے دو سالوں میں محسوس ہوا ہے ، خاص طور پر ، وہ یہ ہے کہ صحت اور فلاح و بہبود کی بہت کچھ بہت زیادہ ذاتی نوعیت کی ہے۔ اور دن کے اختتام پر ، ہم میں سے ہر ایک ان چیزوں کا پتہ لگانے کے لئے ذمہ دار ہے جو ہمارے لئے بہترین کام کرنے والی ہیں۔ لیکن کچھ عالمی طور پر قابل اطلاق اصول ہیں۔ اور میں سمجھتا ہوں کہ روشنی میں سرکیڈین بائیولوجی کا خیال اور اس سے جسم پر کس طرح اثر پڑتا ہے اتنی سمجھ میں نہیں آرہا ہے کہ شاید دوسروں میں سے کچھ کو۔ لہذا میں وہاں شروع کرنا پسند کروں گا۔ اور میں جانتا ہوں کہ آپ نے اس کے بارے میں بڑے پیمانے پر لکھا ہے اور اس سے پہلے بھی بات کی ہے ، لیکن ان لوگوں کے لئے جو اس تصور سے واقف نہیں ہیں ، ہم جانتے ہیں کہ کھانا ہمارے جسم پر اثر انداز ہوتا ہے۔ ہم جانتے ہیں کہ ورزش ہمارے جسم کو متاثر کرتی ہے۔ میں ایک بہت بڑا مومن ہوں کہ حقیقت میں روشنی زیادہ اہم ہوسکتی ہے ، لیکن آئیے اس کی شروعات کرتے ہیں۔ یہ بتائیں کہ روشنی جسم پر کس طرح اثر انداز ہوتی ہے۔
زیادہ سے زیادہ: ہاں لہذا ، ہمارے جسم تال پر اثر انداز ہوتے ہیں اور یہ اہم گھڑی ہے کہ ہمارے دماغ کو یہ جاننے کے لئے استعمال کیا جاتا ہے کہ یہ دن کا کون سا وقت ہے اور پھر اسی کے مطابق ایڈجسٹ کرتا ہے کہ ہمارے ہارمونز کس طرح کام کرتے ہیں اور اس سے منسلک سرگرمیوں کو پورا کرنے کے ل our ہمارے نیورو ٹرانسمیٹر کس طرح کام کرتے ہیں۔ دن کا وقت ہے ، ہلکا ہے۔ اس لئے روشنی بنیادی ٹائم سینٹر ہونے کی حیثیت سے ہے کہ دماغ یہ معلوم کرنے کے لئے استعمال کرتا ہے کہ دن کا کون سا وقت ہے ، ظاہر ہے ، ہماری آنکھوں میں داخل ہوتا ہے۔ اور یہ بنیادی طور پر سوئچ کی طرح کام کرتا ہے یا تو پلٹائیں یا آنکھوں میں پروٹینوں کو پلپ نہ کریں جس کو میلانپوسین پروٹین کہتے ہیں۔ اور یہ پروٹین دراصل نظر میں شامل نہیں ہیں اور وہ انتہائی حساس نہیں ہیں۔ وہ صرف 1000 کے قریب روشنی کی روشنی میں حساس ہیں۔ لہذا لکس روشنی کی شدت کا ایک پیمانہ ہے۔ اور لوگ دراصل لکس نامی اپنے فون پر ایک ایپ ڈاؤن لوڈ کرسکتے ہیں ، جس سے وہ اپنے گردونواح میں روشنی کی نسبتتا. شدت کا احساس دلاسکتے ہیں۔
اور کیا ہوتا ہے جب ہماری آنکھیں تقریبا 1،000 ایک ہزار لکس کی چمک کو دیکھتی ہیں ، تب یہ دماغ کے ایک چھوٹے سے خطے میں ایک سوئچ کو پلٹ جاتی ہیں ، یہ ایک چاکلیٹ چپ کے نصف سائز کا ہوتا ہے ، جسے سپراچیاسمٹک نیوکلئس کہتے ہیں۔ اور آپ کو واقعی ان شرائط کو یاد رکھنے کی ضرورت نہیں ہے۔ لیکن جب میلانپوسین سوپراچازیمک نیوکلئس کے ساتھ انٹرفیس کرتا ہے ، جو دماغ کے کسی اور خطے میں واقع ہوتا ہے جسے ہائپوتھامس کہتے ہیں ، جو بنیادی طور پر آپ کے دماغ کو بتاتا ہے کہ یہ دن کا وقت ہے۔ جیسا کہ ، آپ جانتے ہو ، ان پر اور آئیے ، ہارمونز اور نیورو ٹرانسمیٹرز کو اس طرح سے چلائیں کہ وہ آپ کو سب سے زیادہ فوکس ، سب سے زیادہ توانائی ، انتہائی کوآرڈینیشن ، میٹابولک مشینری کی سب سے بڑی قسم کا ذریعہ بنائے جو آپ کے پاس ہوسکتی ہے۔ وہ دن جو آپ کو چارہ کرنے کی صلاحیت ، اور شکار کے نئے مواقع تلاش کرنے ، اور شکاری کو جمع کرنے والے یا کسی ممکنہ ساتھی کی تلاش کے ل new ، اگر آپ تھے تو ، آباد ہونے کے لئے نئی زمین تلاش کرنے میں مدد فراہم کرے گا۔
لہذا آپ دن کے وقت سب سے زیادہ متحرک اور زیادہ متحرک رہیں گے۔ اب ، ہائپو تھیلمس ، جہاں یہ ڈھانچہ ، سوپراچازیمک نیوکلئس رکھا ہوا ہے ، دماغ کے ان ابتدائی خطوں میں سے ایک ہے۔ یہ بقا سے متعلق بنیادی افعال کو کنٹرول کرتا ہے جیسے میٹابولک ریٹ ، خوراک کے لئے ہماری ڈرائیوز ، پیدا کرنے کے لئے ہماری ڈرائیوز۔ اتنا کہنا ضروری نہیں ، یہ ہماری بقا کے لئے انتہائی اہم ہے۔ بصورت دیگر ، یہ دماغ کے اس حصے میں نہیں ہوتا۔ ہوسکتا ہے کہ یہ اونچائی میں ہو ، آپ جانتے ہو ، آرڈر والے علاقے کے ساتھ ، آپ جانتے ہو ، انسانی شعور یا اس جیسی کوئی چیز ، آپ جانتے ہو۔ لیکن یہ واقعی دماغ کے رینگنے والے حص inے میں ہے جو حیاتیات کی حیثیت سے ہمارے وجود کے ل. بہت اہم ہے۔ اور جب یہ ہوتا ہے ، جب ہم اس شدت سے روشنی کا تجربہ کرتے ہیں تو ، یہ 24 گھنٹے کا ٹائمر مرتب کرتا ہے جس کا اثر ، جیسا کہ میں نے بتایا ہے ، دن کی روشنی سے وابستہ سرگرمی کے ساتھ ساتھ جب ہم شام کو تھکنا شروع کردیتے ہیں۔
لہذا جو لوگ صبح کے وقت اپنی آنکھوں کو روشنی کی روشنی میں بے نقاب کرتے ہیں ان میں میلاتونین نامی ہارمون کا پہلے اظہار ہوتا ہے ، جو ہمیں نیچے سمیٹنے اور دن کے آخر میں ہمیں بستر کے لئے تیار کرنے میں شامل ہوتا ہے۔ لہذا ، ہر صبح تقریبا آدھے گھنٹہ تک اس روشن روشنی حاصل کرنا انتہائی ضروری ہے۔ اور واضح کرنے کے لئے ، میرا مطلب ہے ، یہ روشنی جو آپ کو ابر آلود دن سے مل سکے گی۔ ضروری نہیں ہے کہ یہ براہ راست سورج کی روشنی ہو ، لیکن صرف باہر رہنا ، یا کھلی کھڑکی کے قریب ہونا ، یا یہاں تک کہ بغیر دھوپ کے آدھے گھنٹے تک کام کرنا آپ کے جسم کی سرکیڈین تال کو لازمی طور پر لنگر انداز کرنے کے لئے کافی ہے۔ لہذا یہی وہ جگہ ہے جہاں روشنی ، واقعی میں ، مجھے لگتا ہے کہ ہمیں اچھ feelا محسوس کرنے میں مدد دیتا ہے۔ یہ دماغ میں سیرٹونن کی سطح کو بڑھاتا ہے۔ اس سے کورٹیسول کی سطح کو کم کرنے میں مدد مل سکتی ہے۔
اور یہ ایسی چیز ہے جو انتہائی اہم ہے۔ آپ آج دیکھیں گے کہ بہت سارے لوگوں کو صبح کے وقت روشنی کی مناسب نمائش نہیں ہو رہی ہے۔ ماحولیاتی تحفظ کی ایجنسی کے مطابق ، اور اس کا جزوی طور پر اس حقیقت کا بھی حق ہے کہ ہم اپنا 93 فیصد وقت گھر کے اندر ہی گزارتے ہیں۔ تو ، بہت اہم چیزیں اور ، آپ جانتے ہو ، یہ سرکیڈین گھڑی ، یہ اینٹی آکسیڈینٹ کی حیثیت کو متاثر کرتی ہے۔ جیسا کہ میں نے ذکر کیا ہے ، جسم میں تحول کو متاثر کرتا ہے۔ یہ سوزش کی سطح کو متاثر کرتا ہے۔ اور اس طرح جسم میں واقع ان تمام مختلف نظاموں کے ساتھ واقعتا light ہلکا پھلکا انٹرفیس۔ آپ جانتے ہو ، یہ صرف ایک بصری رجحان نہیں ہے۔ یہ واقعی ہماری حیاتیات کو گہرے انداز میں متاثر کرتا ہے۔ اور دن کے آخر میں ، روشن روشنی سے بازیافت کا تجربہ کرنا بھی اتنا ہی ضروری ہے۔
آج ، ہم ایسے وقت میں رہتے ہیں جہاں ہمارے سامنے بڑھتی ہوئی نشوونما پائی جاتی ہے ، آپ جانتے ہو ، ایسی ٹی وی اسکرینیں جو ہماری آنکھوں میں طاقتور روشنی کا اخراج کرتی ہیں۔ ہمیں اپنے آلات سے اپنے گھروں میں بے مثال مصنوعی روشنی کا سامنا کرنا پڑا ہے۔ اور بدقسمتی سے ، ان میں سے کچھ آلات کی روشنی کی شدت ، اور یہاں تک کہ ہمارے گھروں اور دیگر اداروں میں اوور ہیڈ لائٹنگ جو ہم دن کے آخر میں دیکھ سکتے ہیں ، آسانی سے اس روشنی کی شدت کو ایک ہزار لکس تک پہنچا سکتے ہیں۔ لہذا اگر آپ رات آٹھ بجے ایک سپر مارکیٹ یا کسی منشیات کی دکان میں چلے جاتے ، جس وقت آپ کے دماغ کو گھومنے لگتا ہے اور آپ کو نیند کے ل ready تیار کرنے اور ان تمام بحالی اور جوان ہونے والے عملوں کو پورا کرنا ہوتا ہے جن سے ہم وابستہ ہوتے ہیں ، آپ جانتے ہو ، اچھی نیند آرہی ہے ، اگر آپ کسی منشیات کی دکان میں چلے جاتے ہیں ، کہتے ہیں تو ، اصل میں وہ عمل بند کردیتے ہیں اور اوورہیڈ لائٹ 1000 لک تک پہنچ جاتی ہے۔ لہذا ، اس بات کو یقینی بنانا کہ ہم دن کے آخر میں آدھے دن اپنے جسموں کی سرکیڈین مائلیاں کی عزت کر رہے ہیں ، جدید زندگی کا مرکزی چیلنج بن گیا ہے۔ اور اسی وجہ سے میں سوچتا ہوں کہ روشنی کی شدت کو ذہن میں رکھنا آپ اپنی آنکھوں میں داخل ہونے کی اجازت دیتے ہیں۔
اب میلونٹن ، جس کا میں نے پہلے ذکر کیا ہے ، یہ نیند کا ہارمون ہے۔ یہ صرف نیند میں شامل نہیں ہے ، یہ ایک اینٹی آکسیڈینٹ ہے۔ یہ ڈی این اے کی مرمت میں شامل ہے۔ یہ آٹوفگی نامی اس عمل کا دروازہ دار ہے ، جس کو میں حیاتیات کے لئے کونماری طریقہ کے طور پر آٹوفجی سے رجوع کرنا چاہتا ہوں۔ لہذا ، وہ لوگ جو میری کانڈو اور اس کی محبت کے بارے میں جانتے ہوں گے ، حیاتیات کیا کرتی ہے۔ اور اس کے لئے اصطلاح آٹوفیجی ہے۔ یہ تب ہے جب خلیے گھر کو صاف کرتے ہیں۔ وہ ناپاک پروٹین اور آرگنیلس کو توڑ دیتے ہیں جو شاید بوڑھے اور غیر فعال ہوچکے ہیں۔ اور میلٹنن اس عمل کا ایک طرح کا دربان ہے۔
اب ، جب ہم دن کے آخری نصف حصے میں روشن روشنی کا تجربہ کرتے ہیں تو ، آپ بنیادی طور پر میلٹنون کی رہائی کو گہری حد تک دبا رہے ہیں۔ اور اس طرح یہ نہ صرف آپ کی نیند کو متاثر کرے گا ، بلکہ یہ آپ کے جسم کی ڈی این اے نقصان کو ٹھیک کرنے کی صلاحیت کو متاثر کرے گا۔ اور ڈی این اے کو نقصان کینسر اور یہاں تک کہ خود عمر رسیدہ ہونے کی بنیادی وجہ ہے۔ لہذا ، اس معنی میں کہ روشنی دراصل اس طریقے سے متاثر ہوسکتی ہے جس طرح سے آپ کا جسم خراب ہونے والے ڈی این اے کی مرمت کرتا ہے ، دن کے آخر میں روشنی دراصل ایک ممکنہ کارسنجن کے طور پر کام کرسکتی ہے ، جو ایک بہت ہی طاقتور تصور ہے اور جس کو مزید جانچ کی ضرورت ہے۔ General Chat Chat Lounge لیکن یہ حیرت کی بات نہیں ہے جب آپ جانوروں کی لیبز سے حاصل ہونے والے تمام اعداد و شمار کو دیکھیں تو آپ کو معلوم ہوگا ، اور آپ کو یہ مشاہدہ نظر آتا ہے کہ جو لوگ رات کی شفٹوں میں کام کرتے ہیں ان میں بعض قسم کے کینسر کا خطرہ بڑھ جاتا ہے۔ لہذا ، یہ یقینی طور پر میرے خیال میں ایسی بات ہے جو ہماری توجہ کے قابل ہے ، روشنی کی شدت کی سطح سے واقعتا محتاط رہنا جس کی وجہ سے ہم دن کے آخر میں اپنی آنکھوں میں داخل ہونے دیتے ہیں۔ اور پھر بھی ، یقینا، ، دن کے پہلے نصف حصے میں اچھے معیار کی روشنی مل رہی ہے۔
کیٹی: سمجھ گیا ہاں مجھے وہ پسند ایا. اور میں یہ بھی ایک بہت بڑا مومن ہوں کہ صبح سویرے اس 30 منٹ کی روشنی میں ، میں اکثر اپنے شوہر کے ساتھ فرنٹ پورچ پر بیٹھتا ہوں اور چائے یا کافی کا ایک گھونٹ گھونپتا ہوں ، اور باہر ہی رہتا ہوں ، اور یہ اس قدر کم قیمت ہے ، آسان کام ہم کر سکتے ہیں۔ یہ مفت ہے اور حیرت انگیز ہے۔ میں نے اپنی لیبز میں نتائج دیکھے ہیں۔ میں نے اپنی توانائی کی سطح ، ان تمام چیزوں کے نتائج دیکھے ہیں جن کا آپ نے ذکر کیا ہے۔ اور میرے خیال میں ، واقعی ، روشنی ایک کلید معلوم ہوتی ہے کیونکہ ، جیسا کہ آپ نے بتایا ، ہم موٹاپا میں اضافہ دیکھ رہے ہیں اور ان تمام بیماریوں کو اس شرح سے دیکھ رہے ہیں جو ریاضی اور شماریاتی لحاظ سے کوئی معنی نہیں رکھتا ہے۔ ہم نے تاریخ میں پہلے کبھی بھی اس شرح سے پہلے نہیں دیکھا تھا۔ اور میں سوچتا ہوں کہ اگر آپ نے اعداد و شمار پر نظر ڈالی ، جیسے آپ نے کیا کیا ہے تو ، روشنی واقعی ایک منطقی ممکنہ جواب ہے کیونکہ یہ پچھلے 50 سے 70 سالوں میں بہت زیادہ بدل گیا ہے۔
اور اس طرح ، اسی طرح سے جس طرح سے آپ کھانا کھائیں گے یا ورزش کریں گے ، میرے خیال میں آگے بڑھنا واقعی اہم ہے کیونکہ یہ واضح طور پر کوئی مسئلہ نہیں ہے جو دور ہورہا ہے۔ ہم ٹیکنالوجی اور مصنوعی روشنی سے دور نہیں ہورہے ہیں۔ لہذا یہ جاننا ضروری ہے کہ آپ ان سب نکات پر مبنی ہیں جن کے بارے میں آپ نے بات کی ہے ، اس پر کیسے تشریف لائیں اور اسے ہمارے نقصان کے مقابلہ میں اپنے فائدے میں استعمال کریں۔ اور مجھے لگتا ہے کہ آپ کے ستونوں کی بنیاد پر ، دوسرے لوگوں کو جو لوگ… میرے سننے والے شاید مڑے ہوئے حصے سے اوپر ہیں ، لیکن بہت سارے لوگ یہاں تک کہ ماحولیاتی زہریلا کا جز بھی نہیں سمجھتے ہیں۔ اور یہ دوسرا علاقہ ہے جو صرف ایک نسل کے دوران بہت یکسر بدل گیا ہے اور اس کی ہماری زندگی میں واقعی ڈرامائی نتائج برآمد ہوسکتے ہیں۔ لیکن مجھے ایسا لگتا ہے جیسے لوگوں کو اکثر نظرانداز کرنا آسان ہوجاتا ہے کیونکہ یہ غذائیت یا ورزش کی طرح فوری طور پر قابل دید نہیں ہوتا ہے۔ لہذا اب ماحولیاتی پہلو پر گہری چلو اور جب آپ نے اس پر تحقیق کو تلاش کرنا شروع کیا تو آپ کو کیا ملا۔
زیادہ سے زیادہ: ہاں ، بالکل لہذا ، میرا مطلب ہے ، جیسا کہ میں نے بتایا کہ ، آج زہریلا کا مجموعی بوجھ جس کا اوسط انسان آپ کے سامنے ہے بے مثال ہے۔ اور بہت سے قسم کے نقصان دہ کیمیکلز جن کے بارے میں مجھے لگتا ہے کہ ہمیں اس سے متعلقہ ہونے کی ضرورت ہے ، ہمیں پوری زندگی سے روکا گیا۔ ایک مطالعہ ہوا جس میں پتا چلا کہ ، آپ جانتے ہیں ، یوٹیرو میں ، جنینوں کو تقریبا 28 287 صنعتی کیمیکلوں کا سامنا کرنا پڑتا ہے۔ اور میں کیمیو فوبک بننے کی کوشش نہیں کر رہا ہوں۔ میں یقینی طور پر خوف زدہ کرنے کی کوشش نہیں کر رہا ہوں۔ لیکن ، آپ جانتے ہیں ، ہم ایک ایسی دنیا میں رہتے ہیں جس میں صرف ، آپ جانتے ہیں ، بہت سارے طریقوں سے بدل گئے ہیں۔ اور ان میں سے بہت سے کیمیکلز کو ہم روزانہ کی بنیاد پر بے نقاب کرتے ہیں اور بازار میں گھس جاتے ہیں تاکہ انسان ان کے سامنے واقعی سے پہلے ہی انکشاف کریں ، میں کہوں گا ، آپ جانتے ہو ، ایسی مضبوط تحقیق ، جس میں ہمیں واقعتا feel محسوس کرنے کی ضرورت ہے۔ ان کیمیکلوں کے بارے میں محفوظ کیا گیا ہے۔ اکثر اوقات ، کچھ مرکبات کو صرف محفوظ سمجھا جاتا ہے کیونکہ ہم انہیں جس طرح کھانا کھاتے ہیں اسے نہیں کھاتے ہیں۔ ہم انہیں جس طرح سے سپلیمنٹس اور دوائیں دیتے ہیں ان کو نہیں لیتا۔ اور اسی طرح ، وہ ایک ہی ریگولیٹری جانچ پڑتال کے تابع نہیں ہیں۔
لیکن کتاب میں ، میں آلودگی کی دو مختلف قسموں میں جاتا ہوں ، مجھے لگتا ہے کہ آپ اس کی درجہ بندی کرسکتے ہیں۔ تو سب سے پہلے ، آپ جانتے ہو ، بیرونی ماحول ، آپ کے گھر سے باہر کا ماحول اور آلودگی جیسے ، فضائی آلودگی ، جو آپ جانتے ہو ، اب تحقیق کا بڑھتا ہوا جسم ہمارے دماغوں کی صحت کے لئے بھی بہت نقصان دہ ہے اور یہاں تک کہ صرف ہمارے مجموعی طور پر علمی تقریب ہوا میں آلودگی کی ایک قسم ہے جس کے بہت سارے لوگوں کو امریکہ میں بے نقاب کیا جاتا ہے جسے ٹھیک پاریکولیٹ مادہ کہتے ہیں۔ اور عمدہ ذراتی معاملہ بنیادی طور پر ، ہوا سے چلنے والے ذرات جس کی پیمائش 2.5 مائکرو میٹر یا اس سے کم ہے۔ اور ، آپ جانتے ہو کہ ، امریکہ کے 166 ملین افراد ، تمام امریکیوں میں 52 فیصد بیرونی فضائی آلودگی کی غیر صحت بخش سطح سے دوچار ہیں۔ I grew up in New York City, I live in Los Angeles now, you know, there’s certainly things to be gleaned by living in the world’s great cities, but air pollution is definitely a growing concern.
And what we see is that people that are exposed to high levels of air pollution seem to have dramatically increased risk for cognitive decline. There’s a study that occurred across 48 states and found that high exposure to air pollutants increases the risk of cognitive decline in women by 81% and Alzheimer’s disease by 92%. Now, there are probably confounding variables in this, people who are exposed to higher levels of air pollution are probably in more industrial areas. Maybe it’s harder to find healthy food in those areas. We don’t yet know. But what we do know is that fine particulate matter is after we inhale air that has these particles in it like magnetite, which is made of iron, it’s actually able to enter our circulation and pierce the blood-brain barrier and accumulate in the brain where it creates pathologies that look a lot like what you’ll see in a brain with Alzheimer’s disease way earlier than Alzheimer’s disease would typically present its ugly head.
So, what you’ll see, and a lot of these studies have been done in very polluted parts of the world, like Mexico City or in China, they’ll find that once these particles accumulate in the brains of people, even younger people, they will start to show increased levels of amyloid-beta, which is the protein that serves as the backbone of the plaques that we associate with Alzheimer’s disease. And people who are at risk genetically for Alzheimer’s disease, carriers of the ApoE4 allele, might actually have a higher vulnerability to outside air pollution. In fact, one-fifth of Alzheimer’s cases might be owed to air pollution alone.
So you definitely wanna be cognizant of the air that you’re breathing in on a regular basis. And if you do happen to live in a polluted part of the world, there are things that you can do. So overall nutritional status is gonna go a long way towards helping protect you. So making sure that you’re eating a diet that is rich in antioxidants, fruits, and vegetables, and also properly raised meat products, which most people don’t think about grass-fed beef when it comes to detoxing. But animal proteins provide sulfur-containing amino acids, which are really important in the synthesis of glutathione, which is your body’s master antioxidant or detoxifier. So making sure that you’re eating a diet that is providing you ample nutrition, that’s super important.
Taking a fish oil supplement can be useful. They found in both humans and animal trials that fish oil, which we know can be anti-inflammatory, especially for people who are not regular consumers of fish, can actually reduce the harm that comes from being exposed chronically to air pollution. A B vitamin, a B complex can help support your body’s detox pathways as well. And just, generally speaking, knowing your ApoE4 status. So knowing your genetic risk for conditions like Alzheimer’s disease, you know, might actually affect how frequently or how regularly you allow yourself to spend in time in, you know, areas of higher pollution.
The other type of pollution that I talk about in the book “The Genius Life” is indoor air pollution. It’s a major problem and it’s not just in the indoor air environment. It’s compounds that we’re exposed to in our food, the BPA, which is able to leach out of the plastics we use to store our food or phthalates, which are plasticizing chemicals as well. We’re inundated with compounds that serve as endocrine disruptors. They disrupt the way our delicate and finely tuned system of hormones functions. And this can be associated with certain cancers. It can be associated with alterations in the way that our bodies handle glucose. It can be associated with weight gain.
And there’s really no limit to the negative effects that we can experience when regularly exposed to endocrine disruptors. I’ve become kind of friendly with an organization that I think people should support or at least know about, called the Endocrine Disruption Exchange, which is dedicated to raising awareness for and tracking ultimately about 1,400 potential endocrine disruptors that people are potentially exposed to every single day. And so while it’s impossible to talk about all of them, you know, the most common of them would be these plastic-related compounds. Most people are unaware of the fact that, you know, compounds that are used to make plastic can easily leach into food and beverages when stored in them.
So if you take a plastic water bottle, for example, and you pick that water bottle up from, you know, say, the airport, which, you know, I’m not perfect. If I’m thirsty and I’m traveling, I’ll buy a water bottle. I’ll try to buy my water in glass, but I’m not always so lucky. You have no idea where that water bottle was stored before being in the store. You know, it could have sat in the hot cargo bed of a truck for days, weeks, months, and heat catalyzes the leaching of compounds like BPA or phthalates into the liquid. It’s one of the reasons why in my home, I’ve gotten rid of all of the plastic Tupperware containers and I will generally only store, you know, foods and beverages in glass.
A lot of people will keep water bottles, plastic water bottles in their cars, you know, which can be a very warm environment, especially in the summer. That’s a big no, no. You definitely wanna get rid of any of these plastic water bottles, you don’t wanna reuse them. And even when we’re avoiding compounds like BPA, unfortunately, manufacturers have now started to replace BPA with BPS. And there’s no reason to suspect that any of these alternative plasticizing compounds are any safer than BPA. In fact, they could be even more treacherous because there’s just less research on them. And it’s been known for almost a century, at this point, that BPA has profound estrogenic properties in the body. Meaning it can act like a hormone estrogen once we consume it.
Other sources of BPA, most people are unaware, store receipts. So if you are touching a store receipt that happens to be printed on thermal paper and you can always tell that these receipts are coated with BPA because you’re able to sort of write on them with your fingernails, that provides a powerful source of exposure for BPA. Oftentimes, we’ll touch these receipts and then we’ll hold the hands of our little ones and hormonal disruption earlier in life when we’re children can have potentially lifelong implications. So we really wanna be cautious of our exposure to these compounds. And one shocking thing that I discovered the other day that I wasn’t even privy to, you know, I had known about BPA on these receipts, when we use hand sanitizer on our hands before touching these receipts, it dramatically increases the absorption into our bodies of these chemicals. So, you know, that’s kind of counterintuitive. Most people might touch a store receipt and then use a hand sanitizer or use a hand sanitizer before touching the store receipt. Certainly, you see this all the time with people who work at the registers, you know, which is unfortunate. You definitely don’t wanna use a hand sanitizer prior to touching these receipts.
And another surprising source of these compounds, not BPA or phthalates, but actually compounds more similar to Teflon, which we know, you know, can serve as a potent endocrine disruptor is glide dental tape. So, I’m a big advocate for oral health, dental health, and flossing is certainly very important. But if you’re using one of these dental tapes, like the kinds that are marketed for being able to slide more easily between teeth, those tapes are actually made with Teflon. And what we see is that people who use those kinds of tapes have higher levels of these endocrine-disrupting compounds in their bodies. So you wanna use dental floss but you wanna make sure that it’s more of like a string as opposed to this dental tape. Usually, they’re called glide. You wanna make sure that you’re avoiding those.
So there’s a lot of different potential tips that people can use to better detox. As I mentioned, the three Ps, pee, poop, and perspire. You wanna make sure that you’re going to the bathroom regularly. You wanna make sure that you’re drinking ample fluids throughout the day, making sure that your urine is either clear or light yellow because, of course, a solution to pollution is dilution. So making sure that you’re staying hydrated. And then also perspiring on a regular basis. Now, exercise is one great way of making sure that you’re sweating on a regular basis but, you know, some people just don’t sweat that much when they work out. I’m one of those people. I don’t, you know, sweat all that profusely when I’m working out. But that has made me become a huge fan of saunas and doing things that are gonna increase, you know, how much I sweat.
So sometimes I’ll work it out and I’ll work out with, like, a sweater on or, like, a hoodie just to make sure that my body temperature is increasing and I’m able to purge some of these compounds. But I’m a big fan of sitting in a sauna and really sweating it out. People who more regularly engage in sauna bathing, we’re seeing out of the University of Eastern Finland, have reduced risk for early mortality, which is essentially dying early. We see that they have reduced risk for Alzheimer’s disease, cardiovascular disease, and stroke. So saunas really are a powerful healing modality. I’m a huge fan of saunas. And, you know, just one of the many mechanisms by which the saunas boost our health is that they help us excrete certain of these environmental toxins.
Katie: I love it. I’m also a huge fan of saunas. We actually have a couple of different types at our house. And based on what I’ve seen in the research, it seems to be the gold standard of getting four to seven sauna sessions per week. And most data is at least 20 minutes. I usually am for 30 to 45 minutes. And temperature ranges vary, but I try to aim for about 170 degrees. And you’re right, the statistics are really incredible for reduction of all-cause mortality and cardiovascular events and all kinds of things. I think that’s an easy one. It can be difficult to sit there if you don’t enjoy the heat, but so many benefits. And I love everything you said about endocrine disruptors as well. This was actually the impetus for our new company called Wellnesse, which is personal care products, but most people don’t realize even your personal care products and beauty products can have plastic chemicals actually added to them and in them because it improves the texture or the performance, but then you’re absorbing those things into your body.
And like you said, babies are now born with hundreds of those already in their body because we’re just so bombarded from so many angles. And I agree with you. I don’t wanna be alarmist, but I think when we have this many negative inputs, we do just at least have to be aware and a little bit proactive about avoiding what we can and doing things to give our body a fighting chance in other areas. I wanna make sure we get to all the pillars. So let’s talk about nutrition a little bit. Like, again, I feel like there is a definite personalized aspect when it comes to nutrition, but there’s also some universal things that are beneficial to all of us. So what did you find in your research when it came to nutrition?
Max: Yeah. So, you know, when I first began my journey into health, you know, I encountered a lot of people who feel very dogmatically about certain macronutrients. So you’ll see a lot of people who are anti-carbs. You’ll find a lot of people who are, you know, anti-fat. I feel like the anti-fat sentiment that still remains comes predominantly from the plant-based community. But then you’ll see a lot of people that are zealots on both sides. You’ll see, you know, low-carb people. Ultimately, what I tried to do in the book is to…I tried to look at what the research really says and to paint a picture for people and to make it really actionable and achievable so that people can reach their best health with food and nutrition in a way that is not dogmatic, but it’s gonna give them the most bang for their buck.
And so the two big takeaways that I offer in “The Genius Life” really, number one, is to avoid ultra-processed foods. I mean, we could argue about the benefits of low-carb versus low-fat, you know, until the cows come home. And, you know, what you see online is that argument is something that is, ever-occurring. But ultimately, if you do, you know, just one thing in your life, it’s to avoid these packaged, processed convenience foods. I mean, for one, oftentimes these foods are loaded with these endocrine-disrupting chemicals that we were talking about earlier. So actually parabens, which sometimes you’ll find in your cosmetics, are actually also used in packaged processed foods because what they do is they serve as an antimicrobial, so they prevent the growth of microorganisms that might make you sick. So I mean, it’s one of the reasons why food today is so safe. You’ll see a lot less foodborne illnesses than, you know, we’ve seen in prior centuries.
But these foods, you know, they’re loaded with industrial chemicals that, again, it’s not any one to be concerned with, the dose makes the poison oftentimes. But that’s just one aspect of it. People who consume processed foods, they have higher amounts of these, you know, compounds in their bodies, phthalates, parabens, and things like that. But the real reason why I think these foods are worth avoiding is that they drive their own overconsumption. And this was actually shown very eloquently in a study that was funded by the National Institutes of Health over the past year that found that people who consume predominantly ultra-processed foods, when eating to satiety, consume a caloric surplus of about 500 calories. Now, if you’re basing the entirety of your diets around these ultra-processed foods and you’re eating 500 additional calories every single day, that’s a pound of fat stored every single week.
The other problem with these ultra-processed foods is that they’re basically pre-digestible. And when I say ultra-processed foods, I think it’s good to offer a quick definition. These are foods that, you know, they’re convenience foods. They’ve got long ingredients lists. They range from, you know, the chips and commercial breads and rolls to pizzas, and burritos, and ice creams, and granola bars, and things like that. These are the foods that you’ll generally find in the aisles of your supermarkets, not on the perimeter. They’re shelf-stable. And the thing about these foods is that they are 100% digestible and so you’re getting 100% of the calories that you consume when you eat ultra-processed foods.
This is actually in contrast to when we eat whole foods where a small but significant portion of the calories that you eat in the form of whole foods might not actually be fully digested. And so you get a bit of a caloric free ride with whole foods that you don’t get with ultra-processed foods. And this was actually shown in this study funded by the USDA, which came out just a few weeks ago actually, that found that when people ate whole nuts, they actually passed about 30% of the calories that they had consumed through their stool that they didn’t even fully absorb. And that actually warranted a reassessment of the amount of calories that we assume to be in whole nuts. Now, this wasn’t true for nut butters, which are processed, right? One hundred percent of the calories that we consume in the form of nut butters, in the form of wheat snacks, in the form of potato chips, in the form of ice creams, we mainline, essentially.
So, this is one of the contributing factors to the fact that, you know, the modern health milieu is defined in part by energy toxicity. We’re just consuming too many calories, and ultra-processed foods are at the sort of helm of driving that overconsumption. There is also a sort of metabolic advantage to consuming primarily whole foods. We actually burn about twice the calories just in the digestion of whole foods alone that we don’t burn when we’re consuming ultra-processed foods. It’s a far smaller thermic effect that we experience when we consume processed foods.
And so, that’s really one of the primary recommendations that I make is, you know, whether it’s carbs or fat, if you can, you know, maybe live by the 80/20 rule and 80% of the time eat primarily whole foods, the foods that you’re gonna find around the perimeter of your supermarket, dark, leafy greens, cruciferous vegetables, grass-fed beef, eggs, fish, meat, you know, poultry, you’re gonna get the most bang for your buck. And then, you know, maybe, you know, if it’s gonna help your adherence to those foods to have on a weekly basis the planned indulgence of, you know, the processed food of your choice just to make it a little bit easier for you, then that’s great. Then essentially, I mean, you’re winning if that’s your strategy. And when it comes to when to have a planned indulgence, I always recommend the post-workout setting because your body’s just primed to partition energy in a way that’s very efficient in the post-workout setting.
The other point that I make in “The Genius Life” is really to prioritize protein. So, this isn’t about demonizing any one macronutrient, but to prioritize the macronutrient, which is protein, that is gonna be the most satiating macronutrient available to us. I mean, I think in the fitness community, this has been known for some time, the value of protein. But I think for most people, the benefits of eating higher protein diets, it’s just gonna lead to much greater satiety, much greater bang for your buck in terms of the maintenance and promotion of the growth of the lean mass, which becomes increasingly important as we age. And people who eat less protein tend to eat more carbs and fat.
Carbs and fat tend to be energy, whereas protein is the substrate that we use to promote muscle protein synthesis, which is the growth and maintenance of lean mass in the body. So, prioritize protein at every meal. It can help reduce what I call snacksidents. If you’re feeling, you know, a hunger pang, reach for higher protein food. Again, it’s very satiating. You’ll rarely see people that overeat high protein foods like chicken or fish. You know, like, if you think about when the last time was that you binged on chicken or grass-fed beef, you know, it’s probably gonna be hard to think of the last time that occurred. But if you had to think of the last time you overindulged on foods that were composed primarily of carbs and fat, I mean, this occurs on a regular basis for most people.
So prioritizing protein to really satiate your hunger, that’s something that I think is a powerful tool that is underappreciated. And, you know, I go into the nuances of protein and, you know, why protein is so important and why some of the fears surrounding high-protein diets really have not been born out in the literature and why they’re unwarranted for most people. But those are the two nutritional sort of, you know, keystones that I offer in the book that I think are gonna give people the highest bang for their buck in terms of helping them easily shed weight without having to count calories, gain muscle, which I think is crucially important no matter what your age or gender is, and ultimately, achieve better metabolic health.
Katie: I agree. And I’m a big fan of using the 80/20 principle in a lot of aspects of life. And I think that this is an area where it definitely can simplify things. There’s so much dietary information out there that it can get overwhelming. And I think, like you do, sticking to a few simple rules that have a big payoff is an easy way for a lot of people to really see the benefits over time.
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And I love that you use the term “planned indulgences” versus “cheating”. I’ve never liked thinking of food in terms of cheating because, to me, there is room for that within a nutritious overall lifestyle plan. I’d love that you reframe that for people as well. And I saved exercise for last because this is actually where I’m most personally interested right now. I feel like all the other areas I have very much dialed in and I’ve been experimenting more and more with exercise these last six months in different types of weight lifting and high-intensity training, and looking at the research, and then also trying it on my own. And I know that this is something you also systematize and make easy in the book. But walk us through what you learned when it came to exercise.
Max: Yeah. So I break it down into thermal exercise, which is exposing your body to variation in ambient temperature, which I think is really important for metabolic health, body composition, mental acuity, and even mood. And I think that’s a really important part of the equation. So just making sure to regularly step out of your comfort zone where it comes to, you know, climate control. A lot of us live, you know, thanks to the wonders of modern technology, in a state of chronic climate control. And, you know, this is certainly comfortable and I wouldn’t give up my air conditioning living in Southern California during the summer months. But I think, you know, whether it’s sauna, which we talked about, or even exposing yourself to mildly cooler temperatures, which research shows can actually boost metabolic health and improve insulin sensitivity, I think that’s a crucial part of the equation.
And I give very actionable and specific, you know, tips in the book, but physical exercise is something that I also talk about. I mean, there’s just no getting around the fact that physical exercise is a form of medicine for the brain. And I break it down into different categories in the book. So, we have resistance training, which I think is crucially important to anybody’s exercise regimen. You gotta be lifting weights or at least doing some form of resistance training, even if it’s bodyweight exercises. You know, growing stronger muscles, you know, having greater strength and larger muscles is just important. It’s directly related to better metabolic health, lower levels of inflammation.
And, you know, for people who are listening, like, you know, I see this a lot with women. You know, people will say like, “I don’t wanna get too big or too bulky.” I’ve been lifting weights for 20 years and, you know, like, it’s very hard to get jacked. You know, there’s so many pieces at play, you know, hormones and things like that, that you really shouldn’t worry about getting too big from lifting weights. I mean, you’re gonna get as big as your biology allows, but it’s not, like, you know, somebody goes to the gym and then overnight wakes up looking like, you know, G.I. Jane. Like, you know, when Demi Moore famously transformed her body to get ready for that role. I think a lot of women sort of began to fear weightlifting for that reason. But it’s super, super, super important and there’s been this bias in the literature, I think, towards aerobic exercise, but there is a bounty of evidence now coming out showing us that having stronger legs, a stronger upper body directly related to better brain health.
So I talk about resistance training and how important that is. I also talk about high-intensity interval training and how for people who don’t like steady-state cardio, and I would put myself in that category, I’ve never been a fan of long bouts of cardio, high-intensity interval training can be a much more efficient way of boosting what’s called cardio-respiratory fitness. And I give tips on that in the book and how to really maximize that. Essentially, what it comes down to is doing something at the peak of your ability, for 10 to 20 to 30 seconds and then recuperating, and then doing it again. So really pushing yourself so that your cells really have no choice but to keep up. And in so doing, they learn to adapt and become more efficient. So this is really crucial for overall metabolic health, for brain health as well.
And then I talk about aerobic exercise, which aerobic exercise is super important. What we see is that people who, you know, do aerobic exercise, they have greater endurance, which is important. It’s a way to boost endurance. You can also boost levels of BDNF in the brain with aerobic exercise. Although the research is now validating other forms of exercise and means of doing the same thing. But BDNF has been referred to as the brains miracle grow protein and it’s been shown for some time now that a regular aerobic exercise can lead to not only an increased expression of BDNF but actually growth in the brains of vulnerable memory center, which is important to note because the size of the hippocampus actually will typically decline with age.
And then there’s another form of physical activity that I talk about in the book called non-exercise physical activity. And this can be anything from dancing to walking the dog, to folding laundry, to carrying groceries. So this is not deliberate exercise, but it’s, you know, any form of movement other than just sitting on a couch and watching reruns of your favorite show. So just moving more throughout the day. You know, yard work, for example, cleaning or maintaining your house can expend 10 to 50 times more energy than sitting in front of your television. So just by doing these simple movements, you’re burning a tremendous amount of calories.
And one thing that I really kind of drive home in the book is that a lot of people will do long bouts of cardio, you know, for weight maintenance or even weight loss because, you know, we get on a treadmill and we look at the calorie counter. But actually, non-exercise physical activity can account for anywhere between 300 and 1,000 calories daily. It’s an attribute called non-exercise activity thermogenesis, which is a way larger calorie burn than, you know, anything that you can expect, any number of calories that you can expect to burn on a treadmill.
And there was actually a study that found…it was performed at the Mayo Clinic, where they found that they wanted to see whether or not NEAT, non-exercise activity thermogenesis, alone could prevent a person from becoming overweight. And what they found was that after giving normal weight subjects an additional 1,000 calories worth of food every day, the equivalent of a triple Whopper sandwich, they found that people with higher levels of NEAT were able to preserve their leanness and prevent weight gain to a remarkable degree. In fact, the increase in activity was able to explain a tenfold variation in fat gain between the subjects.
So, just staying active, anything that you can do to not be sitting on your butt throughout the day is crucially important. And for people who are desk jockeys that are stuck at, you know, working desk jobs throughout the day, you know, anything that you can do, whether it’s getting one of these desks that’s able to transform into standing desks and going from a seated to a standing position and just kind of stretching in place as you work or every 30 minutes, you know, doing a lap around the office, taking the stairs whenever you can, parking, you know, at a further parking spot than where you normally try to park, you know, when you’re getting your groceries. Just trying to build more of these simple, spontaneous movements into your day are really gonna go a long way towards boosting your metabolic health, lowering things like triglycerides, blood sugar, and also boosting blood to the brain.
So these simple, spontaneous, daily movements, you know, actually create micro-alterations in your blood pressure that pushes fresh blood and nutrients up to the brain, which is crucially important when you consider the fact that being sedentary for an extended period of time actually drains blood from your brain. So, anything that we can do to just be more active. You know, this does not have to be something that you need to buy a gym membership for. Just, you know, spending more time walking or, I don’t know, doing chores around the house, or trips that are gonna just get you off of your butt. I can’t underscore enough how important just staying active is and not being sedentary for an extended period of time.
Katie: Wow. I love it. That was so much clear and precise and actionable information in such a short amount of time. I’ve been making tons of notes that I’ll make sure they get into the show notes at wellnessmama.fm. And of course, I will also link to your book so people can find them, but they’re also anywhere books are sold I know available as well. You’ve mentioned so many great resources. For those of you who are listening, while hopefully getting some of that non-exercise activity thermogenesis by walking or cleaning or whatever it may be, check out the show notes at wellnessmama.fm to find all of those links. Another question I love to ask toward the end of the episode is, other than your own, is there a book or a number of books that have had a really dramatic impact on your life? And if so, what, what book and why?
Max: Yeah, absolutely. So two books actually. One is, “We Are Our Brains” by a neuroscientist named D. F. Swaab. I just love the way that he talks about neuroplasticity and the hope and optimism that’s coming out of neuroscience these days, which was a stark contrast when I read it to what I was experiencing in the clinicians’ offices with my mother. So it was just very enlivening to me to be able to read something like that written by a neuroscientist. And then another book in a similar vein, “The Brain that Changes Itself” by a neuroscientist, Norman Doidge. both of those books were very inspiring to me and really kind of got me to investigate the topic further and to really learn as much as I possibly could about how to encourage brain health. You know, our brains really are who we are, as is the title of that book, “We Are Our Brains.”
And, you know, the brain is the only…you know, we have so much agency when it comes to bolstering its health. And yet when we look in a mirror, you can’t really see your brain. It’s not something that you can flex like your biceps, you know. But by strengthening our brains, it’s gonna improve our quality of life. It’s gonna improve our health and our lifespan. And it’s gonna avert these kinds of diseases like Alzheimer’s disease, for which there really is no meaningful treatment available to sufferers of the condition. And I truly wish that there was. But taking the steps, you know, do whatever it is that you can today to bolster your brain health and to just make, you know, whether it’s incremental changes or, you know, sort of a one-and-done approach, they’re really gonna pay off in a big way.
And it’s not just our long-term brain health that’s on the table here. It’s our mental health. I mean, one of the most shocking findings, and really the revelation that caused me to write my book, is that the same steps that you can take to sort of buy stock in a better, healthier future, are actually they pay dividends in the here and now. They bolster your mental health in a time where so many people are struggling with things, anxiety, fatigue, depression. This is just something that I think is crucially important, you know, at least to try before reaching for medications, which, you know, so many people are on. And I place no stigma on medicine.
If I had a blockbuster drug available to me when my mom was sick and I could give it to her, I would in a heartbeat, you know, run to the local pharmacy to get that prescription filled. But unfortunately, there were no, you know, viable medical interventions for my mom. And, you know, lo and behold, when you look at statistics, 99.6% of Alzheimer’s drug trials fail. And it’s really not looking good for the future of suffers, you know, with the condition. Although, you know, I continue to support measures for research and to promote awareness. But I think, you know, you owe it to yourself to do what you can, starting today.
To quote John F. Kennedy, “The time to fix the roof is when the sun is shining.” And how that applies to your health is, you know, if you’re younger, if you’re healthy, that’s when the sun is shining. And that’s really when you wanna work on that roof. And even for people who are in older age and, you know, might be suffering from brain fog, it’s not too late either. I mean, you know, I cite research in the book that shows that even when you’re in advanced age and with at least one risk factor for developing dementia, people can have a marked effect on the way that their brains work, on their cognitive function, on their performance, on their processing speed, on their executive function. So, yeah, you’re never too young or too old. And those two books, you know, definitely ignited my journey. And it’s a path that I’ll be on for the rest of my life.
You know, over the course of writing “The Genius Life,” I lost my mother and obviously that was incredibly traumatic and, you know, she was the person who I loved most in the world. And so, understanding why she, you know, just had such bad fortune from the standpoint of health is a question that I’ll be asking for the rest of my life. And so, I hope my work resonates with people. And yeah, again, just, you know, spread the message, spread the word, and take care of yourself and your loved ones.
Katie: Well, I’m really sorry for your loss, but I think that your work is helping so many people and I think that’s a perfect place of encouragement to end. I know that you are incredibly busy and doing amazing work. I’m so grateful that you took the time to be here today. Thank you for sharing with us. And again, you guys check him out. His books are linked in the show notes. I highly recommend them. Thank you so much, Max.
Max: Thank you so much. It’s been a real pleasure and I can’t wait to welcome you on my podcast sometime soon.
Katie: I look forward to it. And thanks, as always, to all of you for listening and sharing one of your most valuable assets, your time, with both of us today. We’re so grateful that you did and I hope that you will join me again on the next episode of “The Wellness Mama Podcast.”
If you’re enjoying these interviews, would you please take two minutes to leave a rating or review on iTunes for me? Doing this helps more people to find the podcast, which means even more moms and families could benefit from the information. I really appreciate your time, and thanks as always for listening.