The Genius Life 240: Powerful Hacks to Balance Your Blood Sugar and Fix Your Hormones | Jessie Inchauspé

Jessie Inchauspé is a biochemist, health educator, founder of the Glucose Goddess movement, and best-selling author of the recently released book, Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar.

What you'll learn from this episode:

• Why you should ditch your sweet breakfast and make sure to start your day with savory foods that include a combination of protein, fat, and fiber—no naked carbohydrates! 

• How to reduce glucose and insulin spikes simply by eating your veggies first, protein and fat next, and starches and sugars at the end of your meal. 

• What happens on a cellular level when your glucose spikes, and why major glucose spikes are bad for everyone—not just diabetics.

• Why vinegar is not just a health fad, and how consuming it with meals can lower blood glucose by 35%

• How 10 minutes of movement after eating a meal can help get glucose into your muscles and out of your bloodstream. 

• And so much more!

Resources from this episode:

Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar by Jessie Inchauspé | Amazon

Jessie Inchauspé | Website

Jessie Inchauspé | Twitter

Jessie Inchauspé | Instagram

Vegetables First for Diabetes Control | AM Dietetics

Food Order Has Significant Impact on Glucose and Insulin Levels | Weill Cornell Medicine

Try Apple Cider Vinegar Before Meals to Help Control Blood Sugar | Healthline

Acetic Acid | Wikipedia

Simply 3

The Case For Taking a Walk After You Eat | Time

Consuming High-Protein Breakfasts Helps Women Maintain Glucose Control, Study Finds | Science Daily

Egg Could be a Healthier Option Than Oatmeal for Type 2 Diabetics | MedIndia

Exercise Can Raise Blood Glucose (Blood Sugar) | ADA

Like the Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 239: The Science of Flexible Dieting; How to Lose Fat and Gain Muscle While Eating Whatever You Want | Alan Aragon

Alan Aragon is a nutrition researcher and educator with over 25 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement towards evidence-based information. Alan writes a monthly research review (AARR) providing cutting-edge theoretical and practical information. His new book, Flexible Dieting: A Science-Based, Reality-Tested Method for Achieving and Maintaining Your Optimal Physique, Performance, and Health, is out now.

What you'll learn from this episode:

• What flexible dieting is, and why this approach may be the most successful approach for most people. 

• How much protein you should consume, and why getting enough protein is non-negotiable for health and optimal body composition (but both carbohydrate and fat amounts can be personalized). 

• Why rigid all-or-nothing diet plans can lead to worse outcomes than not dieting at all, and why rules about when to eat and what to eat, even when evidence-based, are mostly not absolutes, and not for everyone. 

• The risks to performance when athletes don’t consume enough carbohydrates.

• The 80-20 or 90-10 rule—a diet of 80-90% clean, nutrient-dense foods is a psychologically-sound approach that allows for fun foods, but still optimizes for physical health.

• And so much more!

Resources from this episode:

Flexible Dieting: A Science-Based, Reality-Tested Method for Achieving and Maintaining Your Optimal Physique, Performance and Health by Alan Aragon | Amazon

Alan Aragon | Website

Alan Aragon | Twitter

Alan Aragon | Instagram

Alan Aragon | Facebook

Alan Aragon | TikTok

What Is Wrong With Dichotomous Thinking | Psychology Today

Rigid vs. Flexible Dieting: Association with Eating Disorder Symptoms in Nonobese Women | PubMed

Carbohydrates for Training and Competition | PubMed

Insulin Resistance: Symptoms, Causes, Tests, Treatment, and Prevention | WebMD

This Is How Much Protein You Need to Build Muscle | Men's Health

Non-Exercise Activity Thermogenesis (NEAT) and Health | Verywellfit

Protein Post-Workout: The Case for Whey | Dynamic Sports Training

The Benefits of Behaving Badly on Occasion: Successful Regulation by Planned Hedonic Deviations | Science Direct

Alan Aragon on Daily Protein Requirement and Protein Restriction Diet | Fad or Future Podcast

Like the Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 238: How to Build Wealth and Be Recession-Proof, Plus Money Myths That Keep You Poor | Jaspreet Singh

Jaspreet “The Minority Mindset” Singh is a serial entrepreneur and licensed attorney on a mission to spread financial education. His YouTube Channel has over one million subscribers.

What you'll learn from this episode:

• The importance of financial literacy—why you can’t depend on others to look out for your own best interest when it comes to borrowing and investing money. 

• The increasing cost of a college education, and the reason it might not be the right choice for you.

• How the richest individuals in the country have multiple streams of income, and why most of their wealth is not from their labor.

• Why a 401k alone is not enough to save for your retirement, and the tenuous future of Social Security.

• How the Fed creates and manages inflation, and how you can set yourself up to benefit from recession stimulus money by making smart purchases and investing. 

• And so much more!

Resources from this episode:

The Minority Mindset

Jaspreet Singh | YouTube

Jaspreet Singh | Instagram

Jaspreet Singh | Twitter

The US Government’s Single Largest Asset Is Student Loans | Business Insider

3 Reasons Your 401(k) Is Not Enough for Retirement | Investopedia

Will Social Security Run Out of Money? Here’s What Could Happen to Your Benefits If Congress Doesn’t Act | CNBC

Why Printing Money Causes Inflation | Economics Help

Global Luxury Sales Set to Outpace Pre-COVID Levels This Year, Bain Says | Reuters

Most Americans Don’t Have a Real Stake in the Stock Market | Forbes

What Retail Inventory Misses and Markdowns Signal about the Market’s Fight against Inflation | CNBC

Can the Fed Lower Inflation without Causing a Recession? | WSJ Podcasts

Like the Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 237: How Intermittent Fasting Can Help You Lose Weight and Improve Hormone Health | Cynthia Thurlow

Cynthia Thurlow is a nurse practitioner, intermittent fasting and nutrition expert, two-time TEDx speaker, host of the Everyday Wellness podcast, and author of Intermittent Fasting Transformation: The 45-Day Program for Women to Lose Stubborn Weight, Improve Hormonal Health, and Slow Aging.

What you'll learn from this episode:

• The problem with food abundance and frequent eating, and why time-restricted eating is more aligned with the way our bodies evolved to deal with food scarcity.

• Why you should slowly shrink your eating window, and why eating earlier in the day is better for your circadian rhythms and improves insulin sensitivity. 

• How much protein you should be consuming in a day, and why you should always break your fast with protein. 

• Why the calories in, calories out approach is too simplistic and doesn’t account for the role of hormonal imbalance in weight loss resistance. 

• The importance of maintaining balance and flexibility in your fasting plan.

• And so much more!

Resources from this episode:

Intermittent Fasting Transformation: The 45-Day Program for Women to Lose Stubborn Weight, Improve Hormonal Health, and Slow Aging by Cynthia Thurlow | Amazon

Everyday Wellness Podcast | Apple Podcasts

Cynthia Thurlow | Website

Cynthia Thurlow | Twitter

Cynthia Thurlow | Instagram

Cynthia Thurlow | Facebook

Cynthia Thurlow | TEDx

Are Vegetable and Seed Oils Bad for Your Health? | Healthline

Jason Fung Books | Amazon

Autophagy | Wikipedia

Metabolic Flexibility | Wikipedia

Intermittent Fasting and Weight Loss | Healthline

How to Consume 100g of Protein per Day | SFGate

Does Time-Restricted Eating Have Health Benefits? | Medical News Today

Time-Restricted Eating: Benefits, Mechanisms, and Challenges in Translation | PMC

MTOR | Wikipedia

Like the Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 236: How to Get Over a Breakup, Heal Your Heart, and Find “The One” | Amy Chan

Amy Chan is the Founder of Renew Breakup Bootcamp, a retreat that takes a scientific and spiritual approach to healing the heart. She is also the Editor-in-Chief of Heart Hackers Club, an online magazine that focuses on the psychology behind love, lust, and desire. Her book, Breakup Bootcamp: The Science of Rewiring Your Heart, is available now.

What you'll learn from this episode:

• The seven stages of a breakup, strategies to get through it, and why it’s important to give yourself time to heal your heartbreak in the same way you would a physical ailment.

• Why it’s important to write down all the reasons your relationship didn’t work and review it any time you are tempted to contact your ex, and how much time you should spend without contact before considering friendship.

• What is intermittent reinforcement—how unpredictable rewards reel you in and keep you hooked.

• Common cognitive distortions, how to identify them, and how to analyze your relationship stories and root out these cognitive distortions.

• Tools and tips for finding a healthy relationship, and why you should consider dating types of people you may have ruled out in the past.

• And so much more!

Resources from this episode:

Breakup Bootcamp: The Science of Rewiring Your Heart by Amy Chan | Amazon

Amy Chan | Website

Amy Chan | Twitter

Amy Chan | Instagram

Amy Chan | Facebook

Amy Chan | YouTube

Renew Breakup Bootcamp

Heart Hackers Club

Why a Breakup Feels like a Drug Withdrawal | SBS News

Love Me, Love Me Not | Psychology Today

Attachment Theory: The 4 Attachment Styles & How They Form | MBG Relationships

Big T and Little T Trauma and How Your Body Reacts to It | GoodTherapy

Covert Incest | Wikipedia

15 Cognitive Distortions to Blame for Your Negative Thinking | PsychCentral

Do Contraceptive Pills Affect Attraction? | Psychology Today

Love Bombing | Wikipedia

Deactivating Strategy–An Overview | ScienceDirect Topics

The Way of the Superior Man: A Spiritual Guide to Mastering the Challenges of Women, Work, and Sexual Desire | Amazon

Like the Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 235: How to Use Food As Medicine to Heal Your Body and Prevent Disease | William Li, MD

Dr. William Li is President of The Angiogenesis Foundation, a world-renowned physician, research scientist currently studying the vascular impact of COVID-19, speaker (his TED Talk has over 11 million views), and NYT bestselling author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself.

What you'll learn from this episode:

• What are the five health defense systems you are born with, and how can we fortify these systems to maintain or achieve optimal health?

• What is immunotherapy, and why is a healthy gut microbiome the key to it working successfully?

• The role of akkermansia in mucus production, and why eating pomegranate, cranberries, and concord grapes can boost the levels of akkermansia, and improve your gut health.

• Why you shouldn’t waste those mushroom stems, which varieties of mushrooms are highest in soluble fiber, and why Max prefers brushing his mushrooms off to washing them.

• How to feel less bloated by slowing down, chewing your food thoroughly, and eating until you feel 80% full.

• And so much more!

Resources from this episode:

Eat to Beat Disease: The New Science of How Your Body Can Heal Itself by William W. Li, MD | Amazon

The Angiogenesis Foundation

William LI: Can We Eat to Starve Cancer? | TED 2010

Dr. William Li | Website

Dr. William Li | Instagram

Dr. William Li | Facebook

Dr. William Li | Twitter

Eat These Foods Today to Heal Your Body and Fight Disease | William Li, MD | The Genius Life 185

Evolution of Delayed Resistance to Immunotherapy in a Melanoma Responder | Nature Medicine

What Is Immunotherapy? | Cancer.org

If You Want to Boost Immunity, Look to the Gut | UCLA Health Connect

Ruminococcus | Wikipedia

Prebiotic vs. Probiotic: Differences, Benefits, and Foods | MedicalNewsToday

9 Ways Lactobacillus Acidophilus Can Benefit Your Health | Healthline

What Is a Fecal Transplant? Everything You Need to Know | MedicalNewsToday

Akkermansia | Wikipedia

Gut Microbes Affect Harmful Compound in Red Meat | National Institutes of Health (NIH)

Meet the Rosehip Neuron: A Newly Discovered Cell in the Human Brain | Smithsonian Magazine

Like the Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 234: How to Get Un-Stuck in Any Situation; Finding Your True Purpose | Ed Mylett

Ed Mylett is a global speaker, serial entrepreneur, host ofThe Ed Mylett Show, and one of the most influential life and business strategists in the world. He is also the best-selling author of #MaxOut Your Life: Strategies for Becoming an Elite Performer, and his latest book, The Power of One More: The Ultimate Guide to Happiness and Success, is out now.

What you'll learn from this episode:

• How to shift your perception to look for the opportunities in life, rather than the roadblocks.

• Why we tend to fall back on our habits in times of stress, and how to create new habits that serve us  by creating new triggers and new rewards.

• Why successful people tend to live in imagination and vision, while people who are struggling tend to live in memories and get stuck in the past. 

• How to rethink your goals in terms of the emotion you are seeking rather than the thing you think will lead to that emotion. 

• Confidence is a muscle—how to build confidence by keeping promises you make to yourself by starting with small things like making your bed each morning.

• And so much more!

Resources from this episode:

The Power of One More: The Ultimate Guide to Happiness and Success by Ed Mylett | Amazon

#MaxOut Your Life: Strategies for Becoming an Elite Performer by Ed Mylett | Amazon

The Ed Mylett Show

Ed Mylett | Website

Ed Mylett | Instagram

Ed Mylett | Twitter

Ed Mylett | Facebook

Ed Mylett | YouTube

How To Build Confidence, Overcome Setbacks, and Do More in Less Time | Ed Mylett | The Genius Life 160

Like the New Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 233: Complete Guide to Intermittent Fasting for Women; Benefits of Psyllium Husk | Amy Shah, MD

Dr. Amy Shah is a double board-certified MD with an undergraduate degree with honors from Cornell in Nutrition, medical training at Albert Einstein College of Medicine, then further research and residency training at the Harvard Hospitals, and advanced training at the Columbia Presbyterian Hospital in Immunology/Allergy. She is the author of I'm So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life.

What you'll learn from this episode:

• Stressors have a compounding effect—why it’s so important to take an inventory of all your stressors and determine the amount of positive stress your body can handle from exercise and fasting.

• What is the late-luteal phase, and why is it so important for women to rest, go inward, and extend their eating window during this phase?

• Getting off that insulin rollercoaster—why you should avoid late-night eating and break your fast with fiber, protein, and fat first.

• How to gain metabolic flexibility step by step through intermittent fasting, exercise, and cold and hot therapies.

• The importance of feeding your gut microbiome, types of fermented foods, and which foods you should be minimizing to avoid compromising your microbiome.

• And so much more!

Resources from this episode:

I'm So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life by Dr. Amy Shah MD | Amazon

Dr. Amy Shah | Website

Dr. Amy Shah | Facebook

Dr. Amy Shah | Twitter

Dr. Amy Shah | LinkedIn

Dr. Amy Shah | Instagram

How to Fix Fatigue, Plus What Women Need to Know About Fasting | Amy Shah, MD | The Genius Life 170

Get to Know Your Infradian Rhythm to Optimize Your Body's Cycles | Healthline

Ultradian Rhythm | Wikipedia

Luteal Phase Defect (LPD): Symptoms, Causes, and Treatment | WebMD

Follicular Phase: What It Means If It’s Short or Long and More | Healthline

How Gut Bacteria Tell Their Hosts What to Eat | Scientific American

Suck Baby Pacifier to Clean it | Healthline

Analysis of the Correlation between Meal Frequency and Obesity among Chinese Adults Aged 18–59 Years in 2015 | PMC

Metabolic Flexibility in Health and Disease | PMC

Hormesis | Wikipedia

The Stressed Hippocampus, Synaptic Plasticity and Lost Memories | Nature Reviews Neuroscience

NIH Study Finds Heavily Processed Foods Cause Overeating and Weight Gain | National Institutes of Health

Fermented-Food Diet Increases Microbiome Diversity, Decreases Inflammatory Proteins, Study Finds | News Center | Stanford Medicine

Evolved Chocolate

ASHWAGANDHA: Overview, Uses, Side Effects, Precautions, Interactions, Dosing, and Reviews | WebMD

Endothelial Function–An Overview | ScienceDirect Topics

Study Finds Turmeric Juice Is Equivalent to 60 Minutes of Exercise | 1mhealthtips.com

Like the New Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 232: The 10 Healthiest Vegetables You Must Eat | Max Lugavere

Max Lugavere is a science journalist, host of The Genius Life podcast, and New York Times best-selling author. His latest book, Genius Kitchen: Over 100 Easy and Delicious Recipes to Make Your Brain Sharp, Body Strong, and Taste Buds Happy, is out now.

The 10 Healthiest Vegetables You Must Eat::

1. Beets

2. Kale

3. Arugula

4. Sweet Potatoes

5. Carrots

6. Fennel

7. Broccoli

8. Onions

9. Bell peppers

10. Celery

The Genius Life 231: How to Eat Dessert Every Day Without Gaining Weight | Crosby Tailor

Crosby Tailor is a model, certified personal trainer, and chef known for his phenomenal ketogenic cookies and superfood desserts. He's the wellness whisperer I consult often when it comes to fat loss and exercise physiology, and we're pleased to welcome him back to the show! His new book, The Fit Baker, is available for pre-order.

What you'll learn from this episode:

• How to make delicious desserts that don’t spike your blood sugar by swapping out gluten-containing flours, unhealthy seed oils, and processed sugar for healthier alternatives.

• Why Crosby has tweaked his diet to include more carbs, and why he feels best getting those carbs primarily from fruit.

• The nutrient-dense foods Crosby adds to his recipes to boost protein and create nutritious, guilt-free desserts that keep you energized and feeling great.

• The benefits and drawbacks of using coconut flour in your baking.

• The importance of avoiding polyunsaturated seed oils that easily degrade and create free radicals.

• And so much more!

Resources from this episode:

The Fit Baker by Crosby Tailor

Crosby Tailor | Instagram

Crosby Tailor | Twitter

Always Tired? How to Boost Your Energy, Improve Digestion, and Banish Brain Fog | Crosby Tailor | The Genius Life 162

Getting Fit at Home, Keto Baking Secrets, and Staying Creative During Quarantine | Crosby Tailor | The Genius Life 111

Top Tactics for Less Stress and Better Health | Crosby Tailor | The Genius Life 58

The Healing Power of... Meat? | Crosby Tailor | The Genius Life 21

Fat Loss and Inflammation Hacks | Crosby Tailor | The Genius Life 4

Organ Meats Are Incredibly Nutritious and Healthy | Healthline

Glycine: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews | WebMD

6 Emerging Health Benefits of Tiger Nuts | Healthline

Oxidized Cholesterol: What You Should Know | Healthline

How Industrial Seed Oils Are Making Us Sick | Chris Kresser

Like the New Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 230: Eat These 6 Superfoods to Enhance Your Brain, Body, and Sex Life | Mary Shenouda

Mary Shenouda, The Paleo Chef, is a personal chef, life coach, advocate for the paleo diet, and founder and CEO of Phat Fudge.

What you'll learn from this episode:

• Paley-you, not paleo—one person’s superfood could be another’s kryptonite, which is why Mary believes in a personalized approach to diet.

• Why it’s a misconception that liver stores toxins, why it’s a superfood, and which type of liver Mary and Max both prefer.

• The benefits of highly anti-inflammatory black cumin seed oil, where to find it, and why it’s Mary’s favorite ingredient.

• What maca root is, and why it might improve your sex life and endurance.

• All about blood-enhancing beets, and why it’s important to chew your food—especially beets!

• And so much more!

Resources from this episode:

The Paleo Chef

Mary Shenouda | Twitter

Mary Shenouda | Instagram

Mary Shenouda | Facebook

Phat Fudge

How to Make Paleo Bangin' Liver with the Paleo Chef | YouTube

Top 5 Health Benefits of Liver | BBC Good Food

Why Liver Is a Nutrient-Dense Superfood | Healthline

Paleovalley

Black Seed Oil: Health Benefits, Uses, and Side Effects | Healthline

Thymoquinone | Wikipedia

Propolis: Overview, Uses, Side Effects, Precautions, Interactions, Dosing, and Reviews | WebMD

Tahini Consumption Affects Blood Pressure and Endothelial Function in Healthy Males | PubMed

9 Surprising Benefits of Tahini | Healthline

9 Proven Health Benefits of Ashwagandha | Healthline

Maca: Overview, Uses, Side Effects, Precautions, Interactions, Dosing, and Reviews | WebMD

The Health Benefits of Beets | Cleveland Clinic

Is Mouthwash Bad for You? Effects, Risks, Who Shouldn’t Use It | Healthline

Like the New Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 229: How to Discover Your "Fat Type" to Shed Belly Fat; Optimizing Your Workout Routine | Sal di Stefano

Sal Di Stefano co-hosts Mind Pump Radio and Mind Pump TV. By 19 he was managing health clubs, and by 22 he owned his own gym. After 20 years as a personal trainer, he has dedicated himself to bringing science and truth to the fitness industry. He is also the author of The Resistance Training Revolution: The No-Cardio Way to Burn Fat and Age-Proof Your Body in Only 60 Minutes a Week.

What you'll learn from this episode:

• How bodies store fat, and why atypical fat storage could mean that your body is being affected by stress, environmental factors, or hormone imbalance (assuming you are not overconsuming calories).

• Why you shouldn’t worry about cutting calories for the first few months of training, and what you should focus on instead.

• What the benefits of a whole-body workout are, and why it’s the best approach for most people.

• The importance of technique—why you should look at exercise as a skill, and technique should always be perfected before adding intensity.

• Self-love is important—why you need to ignore the toxic culture of “no pain, no gain,” as well as the other extreme of the body positivity movement.

• And so much more!

Resources from this episode:

The Resistance Training Revolution: The No-Cardio Way to Burn Fat and Age-Proof Your Body―in Only 60 Minutes a Week by Sal Di Stefano | Amazon

5 Holiday Hacks to Prevent Fat Gain | Sal Di Stefano | The Genius Life 207

How to Lose Fat, Smash Weight Loss Plateaus, and Age-Proof Your Body | Sal Di Stefano | The Genius Life 171

How to Boost Your Metabolism to Burn More Fat | Sal Di Stefano | The Genius Life 138

How to Gain Muscle and Not Get Fat During COVID-19 Self-Quarantine | Sal Di Stefano | The Genius Life 103

Losing Fat Without Counting Calories, "The Game Changers," Plant-Based Politics | Sal Di Stefano | The Genius Life 77

How to Lose Weight and Get in Shape | Sal Di Stefano | The Genius Life 19

Sal Di Stefano | Blog

Sal Di Stefano | Facebook

Sal Di Stefano | Instagram

Mind Pump Radio

Mind Pump TV

Free Mind Pump Resources

Cortisol | Wikipedia

Why Does Fat Deposit on the Hips and Thighs of Women and around the Stomachs of Men? | Scientific American

Exercise and Testosterone Levels | WebMD

Body Recomposition: Lose Fat and Gain Muscle at the Same Time | Healthline

Distracted Eating May Add to Weight Gain | Harvard Health

Isometric Exercise | Wikipedia

Ask Men’s Fitness: Is It Better to Do Full-Body Workouts or Body-Part Focused Routines? | Men’s Health

Exercise Fights Fatigue, Boosts Energy | WebMD

Like the New Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 228: Change Your Mind to Attract Love, Health, and Wealth | Marisa Peer

Marisa Peer is a hypnotherapist, best-selling author of five books (including Tell Yourself a Better Lie: Use the Power of Rapid Transformational Therapy to Edit Your Story and Rewrite Your Life), keynote speaker, transformational leader, and the creator of Rapid Transformational Therapy (RTT) and the “I am Enough” movement.

What you'll learn from this episode:

• How your thoughts affect your feelings, which in turn affect your actions and behaviors, and why you should practice affirmations and express gratitude each morning. 

• How negative thinking and anxiety were functional tools to keep us alive in a dangerous world, but are generally unnecessary to the point of harm (at least at high levels) in our modern world. 

• How to make yourself feel safer in a world that is filled with uncertainty by zooming out and reminding yourself that you are the same person you always were—war, disease, and natural disasters have been around since the beginning of time, but life goes on. 

• Why you should look for the good in things, and why one of Marisa’s favorite mottos is, “Lie, Cheat, and Steal!”

• You’re not your numbers—how to age gracefully by practicing youthful behaviors and maintaining a youthful mindset. 

• And so much more!

Resources from this episode:

Tell Yourself a Better Lie: Use the Power of Rapid Transformational Therapy to Edit Your Story and Rewrite Your Life by Marisa Peer | Amazon

Marisa Peer | Website

Marisa Peer | Twitter

Marisa Peer | Instagram

Marisa Peer | Facebook

Marisa Peer | TikTok

Marisa Peer | YouTube

Negativity Bias | Wikipedia

The Science Behind Why People Gossip—And When It Can Be a Good Thing | Time

12 Things That Happen When You're Hangry | Healthline

Men Are Afraid to Ask for Help | Psychology Today

Three Little Birds (Official Video) | Bob Marley & The Wailers

How Gratitude Changes You and Your Brain | Greater Good Magazine

Confirmation Bias | Wikipedia

Therapeutic Fibs: What They Are and Why They Are OK | Iona

Neurobic Exercises | Physiotherapy Treatment

Blue Zone | Wikipedia

Nutpods

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The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 227: How to Break Any Addiction, Destroy Laziness, and Turn Your Life Around | Doug Bopst

Doug Bopst is a personal trainer and author of Faith Family Fitness and From Felony to Fitness to Free. He is a former felon and drug addict who chose to use his time locked up to beat his demons and reinvent himself, and now he's on a mission to help others integrate the lessons he's learned. His latest book is The Heart of Recovery: Real People. Real Lives. Real Success Stories.

What you'll learn from this episode:

• Self-awareness is key—recognizing you have a problem is a good first step, but you also need to understand what your triggers are and what you need on a daily basis to keep you in line. 

• Moving your body is crucial—people who are thriving in recovery tend to have a fitness practice. It may be team sports, yoga, pilates, or even hiking. 

• How spirituality can mean different things to different people, but can be an incredibly helpful tool in healing.

• The importance of living in the moment—it’s extremely daunting to look at how far you have to go on your journey to recovery or fitness. Focus on the now, and celebrate each small win!

• How habit stacking, even with very small initial changes, can add up to big life changes over time. 

• And so much more!

Resources from this episode:

The Heart of Recovery: Real People. Real Lives. Real Success Stories. by Doug Bopst and Amy Dresner | Amazon

Faith Family Fitness: Because When Your Fs Are in Balance, You Find Yourself Living a More Fulfilling and Purposeful Life by Doug Bopst and Britney Elizondo | Amazon

From Felony to Fitness to Free: Everyone Deserves a Second Chance. Are You Going to Make the Most of Yours? by Doug Bopst | Amazon

Doug Bopst | Website

Doug Bopst | Instagram

Doug Bopst | Facebook

Doug Bopst - Adversity Advantage Podcast | YouTube

6 Benefits of Exercise in Addiction Recovery | The Recovery Village Drug & Alcohol Rehab

Reticular Formation | Wikipedia

What Is Habit Stacking? How to Train Your Brain with Routine | Esquire

Like the New Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 226: How to End Food Cravings and Fix Your Metabolism | Mark Schatzker

Mark Schatzker is an award-winning writer based in Toronto. He is a writer-in-residence at the Modern Diet and Physiology Research Center at Yale University, a frequent contributor to The Globe and Mail (Toronto), Condé Nast Traveler, and Bloomberg Pursuits, and author of several books including his latest, The End of Craving: Recovering the Lost Wisdom of Eating Well.

What you'll learn from this episode:

• Why we have food cravings, the evolutionary purpose they once served, and how cravings have become hijacked by man-made manipulated flavors and sensory enhancing ingredients.

• How the brain is responsible for regulating our body weight, and how manipulated foods are unable to trick our brain into thinking it’s getting more calories than it actually is.

• The history of pleasure, and the difference between the motivation circuit (wanting) and the opioid receptors (liking).

• How Northern Italians are able to eat a diet of rich, fatty foods, and pasta, yet maintain such low levels of obesity. 

• How slowing down, consuming real food, and making sure to enjoy every bite can help you heal your relationship with food. 

• And so much more!

Resources from this episode:

The End of Craving: Recovering the Lost Wisdom of Eating Well by Mark Schatzker | Amazon

Mark Schatzker | Website

Mark Schatzker | Twitter

Mark Schatzker | Instagram 

Mark Schatzker | Facebook

Do Nutrient Deficiencies Cause Cravings? | Healthline

Protein Leverage Hypothesis | Wikipedia

Most Diets Don't Work for Weight Loss After a Year: Here's Why | Healthline

Set Point | Wikipedia

Dopamine | Wikipedia

Toronto Author Theorizes That Vitamins and ‘Better-for-You Food’ Could Be Contributing to Obesity | The Star

Fat Substitutes: Could They Be Leading to Your Weight Gain? | Dr. Oz 

Pellagra | Wikipedia

Homunculus | Wikipedia

Like the New Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 225: If You Want to Melt All Your Fat Away in One Year, Do This | Josh Peck

Josh Peck is an actor (currently appearing as Drew on How I Met Your Father), comedian, YouTuber, and author of Happy People Are Annoying.

What you'll learn from this episode:

• How Josh Peck strung together a long series of daily wins to lose over 70 pounds, and how he maintains that weight loss.

• How Josh’s fitness journey began with walking the streets of New York, why he’s an avid gym-goer now, and what some of his favorite exercises are.

• Max’s philosophy on health, and why he is so passionate about empowering his listeners to be more critical of the health media they consume.

• What Max considers an indulgence, and what a healthier choice and a more indulgent choice look like for Max at Wood Ranch—plus what Josh likes to order!

• How Josh has learned to redefine happiness, and why he considers his book to be “a self-help book disguised as a memoir.”

• And so much more!

Resources from this episode:

Happy People Are Annoying by Josh Peck | Amazon

Josh Peck | Twitter

Josh Peck | Instagram

Josh Peck | YouTube

Josh Peck | Facebook

Total Request Live | Wikipedia

The Amanda Show | Wikipedia

Drake & Josh | Wikipedia

Coffee and Cholesterol: Is There a Link? | Healthline

Why Dietary Cholesterol Does Not Matter (For Most People) | Healthline

Familial Hypercholesterolemia – Symptoms and Causes | Mayo Clinic

Liver King Might Be the Biggest Bro Influencer We Have Ever Seen | BuzzFeed

Wood Ranch

Calorie Density—How to Lose Weight Eating More Food | Healthline

Ben Greenfield Life | Instagram

Like the New Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 224: What I've Been Up To | Max Lugavere

Max Lugavere is a science journalist, host of The Genius Life podcast, and New York Times best-selling author. His latest book, Genius Kitchen: Over 100 Easy and Delicious Recipes to Make Your Brain Sharp, Body Strong, and Taste Buds Happy, is out now.

The Genius Life 223: How to Sleep Better and Reduce Inflammation | Roger Seheult, MD

Dr. Roger Seheult is an Associate Clinical Professor at the University of California Riverside School of Medicine and an Assistant Clinical Professor at the School of Medicine and Allied Health at Loma Linda University. He is a practicing critical care physician, pulmonologist, and sleep physician at Beaver Medical Group, and a co-founder of MedCram, one of the fastest-growing online medical education companies.

What you'll learn from this episode:

• Why it’s crucial to get sunlight exposure first thing in the morning to help boost melatonin production, support the immune system, and restore or maintain your body’s circadian rhythm. 

• How to balance the risk of skin cancer and premature aging with the benefit of sunlight for melatonin and vitamin D production. 

• The importance of minimizing exposure to light several hours before going to bed, and why you should never sleep with a nightlight in your room. 

• The best practices for consuming caffeine and alcohol for the least amount of disturbance in your sleep. (Plus when to stop eating before bed!)

• Risk factors and signs of sleep apnea, and why women present differently from men. 

• And so much more!

Resources from this episode:

MedCram

MedCram | YouTube

MedCram | Instagram

MedCram | Facebook

MedCram | Twitter

Dr. Roger Seheult | Twitter

How to Strengthen Your Immune System to Fight Viruses and COVID19 | Roger Seheult, MD | The Genius Life 208

Forget What You Think You Know About Blue Light and Sleep | Time

Anti-Inflammatory Effects of Melatonin: A Systematic Review and Meta-Analysis of Clinical Trials | Science Direct

Psychophysiological Insomnia | ScienceDirect Topics

Lux | Wikipedia

Light Therapy Boxes | Amazon

Intrinsically Photosensitive Retinal Ganglion Cell | Wikipedia

Reduced Cancer Incidence among the Blind | Epidemiology

Melatonin as an Antioxidant: Under Promises but Over Delivers | Journal of Pineal Research

Effects of Light on Human Circadian Rhythms, Sleep and Mood | Somnologie

Vitamin D Reduced Rate of Autoimmune Diseases by 22% | Harvard Gazette

UVA vs. UVB Rays: What's the Difference? | Healthline

Obstructive Sleep Apnea (OSA) | WebMD.

Turning Patients Prone Helps Fight COVID-19 | WebMD

Stages of Sleep | University of Michigan Health

Alcohol Consumption Linked With Worsening Severity of Snoring, Sleep Apnea | AJMC

Adenosine- Uses, Side Effects, and More | WebMD

Why Do I Pee So Much At Night? | WebMD

Light at Night May Be Linked to Cancer | WebMD

Like the Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

Find Genius Life Hoodies, Socks, Shirts, and More at TheGeniusLife.com!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 222: Daily Steps to Help Beat Stress, Anxiety and Depression | Ellen Vora, MD

Ellen Vora, MD attended Columbia University for medical school and received her BA in English from Yale University. She’s a board-certified psychiatrist, acupuncturist, yoga teacher, and author of The Anatomy of Anxiety: Understanding and Overcoming the Body's Fear Response.

What you'll learn from this episode:

• How getting off the blood sugar rollercoaster can help improve symptoms of anxiety and depression.

• How to fight enticing marketing—the importance of using a critical eye to examine the choices in our lives, from food and beverages to social media.

• Why you should rethink your relationship with coffee if you are prone to anxiety, and how to wean off caffeine slowly to reduce withdrawal symptoms.

• How depression and anxiety are not always physical, and the importance of asking yourself the right questions to figure out which needs are not being met.

• The importance of sleep cannot be overstated—hacks for reducing the impact of circadian rhythm disrupting orange light, and how to not get thrown by middle-of-the-night wakeups.

• And so much more!

Resources from this episode:

The Anatomy of Anxiety: Understanding and Overcoming the Body’s Fear Response by Ellen Vora | Amazon

Ellen Vora, MD | Website

Ellen Vora, MD | Instagram

Ellen Vora, MD | Twitter

Ellen Vora, MD | Facebook

Ellen Vora, MD | YouTube

How to Sleep Better, Get Happier, and Be Less Anxious Naturally | Ellen Vora, MD | The Genius Life 110

Gradually Reducing Caffeine Can Be an Act of Radical Self Love | Ellen Vora, MD

Circadian Rhythm Disruption and Mental Health | Translational Psychiatry

Sleepless Due to Social Media? Investigating Problematic Sleep Due to Social Media and Social Media Sleep Hygiene | ScienceDirect

What Is Beta Glucan? The Heart-Healthy Fiber Explained | Healthline

9 Health Benefits of Lion's Mane Mushroom (Plus Side Effects) | Healthline

Johns Hopkins Center for Psychedelic and Consciousness Research

Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons | PMC

Forest Bathing: What It Is and Where to Do It | National Geographic

Ten Ways to Build Community | David Suzuki Foundation

6 Ways to Find Awe in Your Everyday Life | Psychology Today

Humans Used to Sleep in Two Shifts, and Maybe We Should Do | Science Alert

Progressive Muscle Relaxation (PMR) Technique for Stress & Insomnia | WebMD

Best and Worst Sleep Positions for Health Conditions | Verywell Health

Vagus Nerve: Function, Stimulation, and More | Healthline

Mouth Taping: Does It Treat Snoring or Sleep Apnea? | Healthline

Breathe Right Nasal Strips | Amazon

What is Functional Manual Therapy? | IPA Physio

Like the New Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!

The Genius Life 221: The Top Foods to Eat to Reduce Inflammation and Burn Belly Fat | Andrew Weil, MD

Dr. Andrew Weil is a graduate of Harvard College and Harvard Medical School and the founder and director of the Arizona Center for Integrative Medicine. He is the author of multiple bestsellers and the founder of True Food Kitchen.

What you'll learn from this episode:

• How inflammation is a natural, beneficial response that our bodies use to promote healing, but chronic inflammation leads to allergies, auto-immune disorders, and serious chronic illnesses. 

• All about polyunsaturated oils, why they are pro-inflammatory, and the two monounsaturated oils both Dr. Weil and Max prefer. 

• Factors influencing your inflammatory status that you have control over—the importance of diet, exercise, sleep, and stress management techniques, like breathwork, yoga, and mediation.

• Which type of beans are easier on your digestion, and why Dr. Weil thinks lectins are a non-issue.

• Inflammatory ingredients to avoid, and the wide variety of foods, herbs, drinks, and spices that Dr. Weil promotes for their anti-inflammatory flavonoids, phytonutrients, vitamins, and minerals.

• And much more!

Resources from this episode:

True Food Kitchen

Fast Food, Good Food: More Than 150 Quick and Easy Ways to Put Healthy, Delicious Food on the Table by Andrew Weil, MD | Amazon

Other Books by Andrew Weil, MD | Amazon

Andrew Weil Center for Integrative Medicine

Dr. Weil | Website

Andrew Weil, MD | Facebook

Andrew Weil, MD | Twitter

Andrew Weil, MD  | YouTube

Andrew Weil, MD | Pinterest

Andrew Weil, MD | Instagram 

Inflammation, Cardiovascular Disease and Cancer: Moving toward Predictive Medicine | CMAJ

Fats Are Not The Problem | Dr. Andrew Weil

Counting Carbs? |  Dr. Weil

What is Chronic Inflammation (and How to Treat It) | Healthline

The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest by Dan Buettner | Amazon

4 Favorite Anti-Inflammatory Foods | Dr. Weil 

4-7-8 Breathing: How It Works, How to Do It, and More | Healthline

The Mind-Skin-Health Connection | WebMD

Stress, Anxiety, and IBS - Irritable Bowel Syndrome | WebMD

What We Eat Matters: 5 Food Choices That Can Lower Your Impact on the Environment |  FoodPrint

Full Fat Dairy Health Benefits | Healthline

Milk Could Be Good for Your Brain | ScienceDaily

Why Beans Are Good for Your Health | WebMD

Types of Beans That Cause Excess Gas | Livestrong

Going ‘Lectin-Free’ Is the Latest Pseudoscience Diet Fad | The Washington Post

New Discovery Shows How Caffeine Can Ward Off Cardiovascular Disease | TweakTown

Theobromine | Wikipedia

Like the Intro/Outro Music? Check out Aaron Tap's Website!

The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.

Join my mailing list and get access to the free PDF of 10 supplements that can help boost your brain function!

Find Genius Life Hoodies, Socks, Shirts, and More at TheGeniusLife.com!

If you live in the US or Canada, you can now text me at (310) 299-9401 with any questions or feedback! I read them all and will respond to as many as I can!