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The Genius Life 270: The Mindset Trick to Overcome Doubt and Get More Out of Life and Work | Jennifer Cohen

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The Genius Life 270: The Mindset Trick to Overcome Doubt and Get More Out of Life and Work | Jennifer Cohen

Jennifer Cohen is an entrepreneur, best-selling author, brand strategist, international speaker, podcaster, and educator with a specific focus on building healthy habits to drive positive behavioral change. Her new book, Bigger Better Bolder: Live the Life You Want, Not the Life You Get is out now.

What you'll learn from this episode:

  • How to become bolder by practicing asking for what you want, and why you should practice this skill frequently and start small until you gain confidence. 

  • Why you don’t need to be the smartest person in the room to be the most successful. In fact, average people tend to be more successful because they are more comfortable with the feeling of struggle. 

  • The importance of cultivating self-awareness around your tone, and why you should always ask for discounts and negotiate prices.

  • How a fitness practice can help you learn how to set goals, improve incrementally, and learn patience and persistence while reaping all the cognitive benefits associated with being active. 

  • What "the Batman effect" is and how using this self-distancing technique helps you push through uncomfortable moments and go after what you want. 

  • And much more!

Sponsors:

Resources from this episode:

Bigger, Better, Bolder: Live the Life You Want, Not the Life You Get by Jennifer Cohen | Amazon

Jennifer Cohen | Website

Jennifer Cohen | Instagram

Jennifer Cohen | Twitter

The Secret to Getting Anything You Want in Life | Forbes

The Importance of Developing Curiosity | Psychcentral

Vegan vs. Omnivore Diets Paradox: A Whole-Metagenomic Approach for Defining Metabolic Networks During the Race in Ultra-Marathoners—A Before and After Study Design | PMC

The Smartest People in the Room Often Overlook This Critical Attribute to Success | Entrepreneur

Here Are Six Ways You Can Become “Grittier” That We Learned from Reading Grit in Our Book Club | University of Michigan

Schnorrer | Wikipedia

10 Life Lessons I Learned In The Gym | Well-Built Style

The ‘Batman Effect’: How Having an Alter Ego Empowers You | BBC Worklife

The Art Of Self-Distancing | Psychology Today

Build or Break Habits Using Science-Based Tools | Huberman Lab

Tackle the Hard Stuff First to Make the Most of the First Hour of Your Day | Lifehacker

International Sauna Association | Website

Top 12 Health and Wellness Benefits of Sauna | Finnleo

Chris Hemsworth Changed His Life After an Ominous Health Warning | Vanity Fair

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!

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The Genius Life 269: Heal Your Mind, Prevent Dementia, and Unlock Your Brain's Hidden Energy | Christopher Palmer, MD

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The Genius Life 269: Heal Your Mind, Prevent Dementia, and Unlock Your Brain's Hidden Energy | Christopher Palmer, MD

Chris Palmer, MD is the Director of the Department of Postgraduate and Continuing Education at McLean Hospital and an Assistant Professor of Psychiatry at Harvard Medical School. For over 27 years he’s held administrative, educational, research, and clinical roles in psychiatry. His new book, Brain Energy: A Revolutionary Breakthrough in Understanding Mental Health—and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More, is out now.

What you'll learn from this episode:

  • The importance of understanding the shortcomings of the DSM-5 when it comes to defining a mental illness, and how it does not differentiate between a normal response to stress and trauma vs. brain dysfunction. 

  • Why the evidence points to different mental illnesses as metabolic dysfunction, and how this relates to the more accepted physical manifestations of metabolic syndrome, why obesity is only part of the equation (metabolic health can be compromised when obesity isn’t present), why depression is a risk factor for dementia, and the relationship between all mental illnesses and cognitive decline. 

  • How toxins in the environment compromise our mitochondrial health, and how we can improve our metabolic health by limiting exposure to ultra-processed food, endocrine-disrupting plastics, and toxins in alcohol and tobacco.

  • The interconnected nature of our mental and physical health—why improving one often results in the improvement of the other—and how to evaluate your health holistically, improve insulin sensitivity, manage glucose, lose weight, and improve depression and anxiety by following the same no-nonsense advice given on the show regularly. 

  • How the ketogenic diet can be therapeutic for metabolic disorders and improve brain health by working on a mitochondrial level in three ways: stimulating autophagy, mitophagy, and mitochondrial biogenesis. 

  • And much more!

Sponsors:

Resources from this episode:

Brain Energy: A Revolutionary Breakthrough in Understanding Mental Health—and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More by Chris Palmer, MD | Amazon

Brain Energy | Website

Chris Palmer, MD | Website

Chris Palmer, MD | Facebook

Chris Palmer, MD | Instagram

Association Between Obesity and Psychiatric Disorders in the US Adult Population | PMC

Psychiatric Disorders and Obesity: A Review of Association Studies | PMC

Metabolic Syndrome in Psychiatric Patients: Overview, Mechanisms, and Implications | PMC

Diagnostic Issues and Controversies in DSM-5: Return of the False Positives Problem | PubMed

The Role of Leptin and Ghrelin in the Regulation of Food Intake and Body Weight in Humans: A Review | PubMed

Endocrine Disruptors | NIH

New Study: Serious Mental Illness Improves on Ketogenic Diet | Psychology Today

Schizoaffective Disorder–Symptoms and Causes | Mayo Clinic

Ketogenic Diet for Schizophrenia: Clinical Implication | PubMed

Menopause and Schizophrenia: A Connection? | HealthyWomen

Un Health Agency Reports Depression Now ‘Leading Cause of Disability Worldwide’ | UN News

Vegetarians More Likely to Be Depressed Than Meat-Eaters | Neuroscience News

Stutz (2022) | IMDb

Nutritional Ketosis in Parkinson’s Disease–A Review of Remaining Questions and Insights | PMC

Comparison of the Effectiveness of Lifestyle Modification with Other Treatments on the Incidence of Type 2 Diabetes in People at High Risk: A Network Meta-Analysis | PMC

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!

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The Genius Life 268: The Top Fitness and Training Myths That Are Killing Your Gains | Ben Bruno

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The Genius Life 268: The Top Fitness and Training Myths That Are Killing Your Gains | Ben Bruno

Ben Bruno is a Los Angeles-based fitness expert and celebrity trainer with more than 15 years of experience. He has published and/or been featured in over 200 articles in publications like Men’s Health, Women’s Health, Sports Illustrated, and ESPN.

What you'll learn from this episode:

  • Fitness myths, such as the belief that women will become bulky from lifting weights and that high reps tone while low reps build muscle, are common. Using the term "toning" to mean building muscle is acceptable, but it's important not to overdo it.

  • It takes 8-10 weeks of training to start seeing results, and why Ben typically uses the ratio of 2:1 shoulder-to-chest for the look that most men currently want.

  • Why you should be wary of the fancy, fun moves your favorite Instagrammer has posted and stick to tried and true exercises—unless you are already extremely fit and confident you won’t hurt yourself.

  • There is no one-size-fits-all approach to nutrition or fitness. Ben typically does full-body workouts three times a week, but pre- and post-workout nutrition is highly personal. If you enjoy fasted workouts, go for it!

  • Soreness does not necessarily indicate a good workout, and if it interferes with your daily activities or requires medication, it may indicate overtraining.

  • And much more!

Sponsors:

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The Genius Life 267: The Biggest Lies You've Been Told About Nutrition and Losing Weight | Kevin Bass

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The Genius Life 267: The Biggest Lies You've Been Told About Nutrition and Losing Weight | Kevin Bass

Kevin Bass is an MD PhD student with a master’s degree in immunology. He runs the website The Diet Wars, a site devoted to debunking misinformation about nutrition and exercise.

What you'll learn from this episode:

  • Why eating carbohydrates from whole foods and minimally processed, high-fiber grains does not make you fat, even if it does spike your insulin. There are many biological mechanisms that control how much food you eat, and insulin is just a small part of the equation.

  • Why obesity is not a choice, but rather a set of genes that influences calorie intake, and how the diabetes drug, ozempic, may be approved to treat obesity. This drug could be a game changer in the treatment of obesity if healthy habits are formed and a lower caloric intake is maintained for long-term success.

  • How to lose weight the old school way by focusing on eating primarily whole foods, limiting the hyper-palatable foods that make you want to eat more, prioritizing protein, and eating fiber-rich fruits, vegetables, and legumes, and lastly, by moving your body and doing some type of resistance training.

  • The pros and cons of eating a plant-based diet, and how to get the advantages of a plant-based diet without the drawbacks, either through supplementation or adding a bit of animal protein.

  • The role of LDL in cardiovascular disease, and how to think about a food like beef holistically. Yes, it may raise your LDL, but it also contains important nutrients, like iron, taurine, and creatine.

  • And much more!

Sponsors:

Fond Bone Broth: Get 20% off with code GENIUS at fondbonebroth.com 

Apollo: Get $40 off applied at checkout at apolloneuro.com/genius

Bite: Get 20% off at trybite.com/max

Gladskin: Get 15% off at gladskin.com/genius

Resources from this episode:

The Diet Wars

Kevin Bass | Twitter

Kevin Bass | Instagram

The Expression of Genes in Top Obesity-Associated Loci Is Enriched in Insula and Substantia Nigra Brain Regions Involved in Addiction and Reward | PMC

John Speakman | Wikipedia

On the Evolutionary Origins of Obesity: A New Hypothesis | Oxford Academic

Kevin D. Hall, Ph.D. | NIDDK

What Is Ozempic and Why Is It Getting So Much Attention? | The New York Times

10 Science-Backed Reasons to Eat More Protein | Healthline

Potential Beneficial Effects of Butyrate in Intestinal and Extraintestinal Diseases | PMC

Ketogenesis | Wikipedia

Gut Bacteria Selectively Promoted by Dietary Fibers Alleviate Type 2 Diabetes | Science

The Impact of Vegan and Vegetarian Diets on Physical Performance and Molecular Signaling in Skeletal Muscle | PMC

Iron Status of Vegetarian Adults: A Review of Literature | PMC

Veganism and Depression: What's the Link? | Healthline

Is It Time to Stop Skimming over Full-Fat Dairy? | Harvard Health

Hydrophilic or Lipophilic Statins? | PubMed

Stearic Acid | PubChem

Milk Fat Globule Membrane | Wikipedia

The Health Benefits of Psyllium | Healthline

Caffeine Blocks SREBP2-Induced Hepatic PCSK9 Expression to Enhance LDLR-Mediated Cholesterol Clearance | PubMed

The Treatment of Hyperhomocysteinemia | PMC

Dietary Alteration of N-3 and N-6 Fatty Acids for Headache Reduction in Adults with Migraine: Randomized Controlled Trial | The BMJ

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!

14 Comments

The Genius Life 266: How to Balance Your Nervous System to Reduce Stress and Heal Trauma | Nicole LePera, PhD

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The Genius Life 266: How to Balance Your Nervous System to Reduce Stress and Heal Trauma | Nicole LePera, PhD

Dr. Nicole LePera is a clinical psychologist in private practice who often found herself frustrated by the limitations of traditional psychotherapy. Wanting more for her patients—and for herself—she began a journey to develop a united philosophy of mental, physical, and spiritual health that equips people with the tools necessary to heal themselves. Her latest book, How to Meet Your Self: The Workbook for Self-Discovery, is out now.

What you'll learn from this episode:

  • How trauma is really about the way we experience an event in our life,  the lasting effects trauma has on how we show up in life, and how we can unwind from this trauma through awareness. 

  • What parentification is, and how it can leave us with lifelong habits of putting others’ needs above our own.

  • Questions to ask yourself to understand how your mind works and empower yourself to take control of your life and stop being an NPC (non-player character).

  • The power of habit stacking, how to slowly build positive habits that support your physical and mental health over time, and why it’s essential to build daily habits like breathwork so you are able to regulate your autonomic nervous system when you need to.

  • How to navigate conflict with ‘I’ statements and properly calm yourself down before re-engaging the person with whom you are having a disagreement.

  • And much more!

Sponsors:

Fond Bone Broth: Get 20% off with code GENIUS at fondbonebroth.com 

Apollo: Get $40 off applied at checkout at apolloneuro.com/genius

Bite: Get 20% off at trybite.com/max

Gladskin: Get 15% off at gladskin.com/genius

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The Genius Life 265: How to Stop Gaining Weight by Turning Off Your Fat Storage Switch | Richard Johnson, MD

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The Genius Life 265: How to Stop Gaining Weight by Turning Off Your Fat Storage Switch | Richard Johnson, MD

Dr. Richard Johnson is a professor of medicine at the University of Colorado, and is a clinician, educator, and researcher. For more than 20 years, he has led research on the cause of obesity and diabetes, with special interest in the role of sugar (especially fructose) and uric acid. His latest book, Nature Wants Us to Be Fat: The Surprising Science Behind Why We Gain Weight and How We Can Prevent—and Reverse—It, is out now.

What you'll learn from this episode:

  • The role of ATP in the body, and how fructose is the only nutrient that can decrease ATP levels—which increases hunger and causes the body to store more fat. 

  • Fat, sugar, salt magic: how the glucose in simple carbohydrates is converted to fructose with the help of sodium, and why, when you have fat included as well, it’s just more energy being stored (this is why Dr. Johnson says French fries are the most obesogenic food). 

  • How drinking more water (between six to eight glasses a day) can reduce your serum sodium levels and help minimize the amount of glucose converted into fructose. Being hydrated will also keep your vasopressin levels lower (high vasopressin is linked with obesity). 

  • The role of exercise in keeping our mitochondria healthy and resistant to fructose, how body composition affects our ability to use and store energy, and why you should be lifting weights and prioritizing protein. 

  • Why you shouldn’t be afraid of any single food eaten in its natural state, the healthiest fruits to eat, why dose and speed of consumption matter a lot, and some tips on reducing glucose spikes. 

  • And much more!

Sponsors:

Fond Bone Broth: Get 20% off with code GENIUS at fondbonebroth.com 

Apollo: Get $40 off applied at checkout at apolloneuro.com/genius

Bite: Get 20% off at trybite.com/max

Gladskin: Get 15% off at gladskin.com/genius

Resources from this episode:

Nature Wants Us to Be Fat: The Surprising Science Behind Why We Gain Weight and How We Can Prevent—and Reverse—It by Richard J. Johnson, MD | Amazon

Dr. Richard Johnson | Website

Dr. Richard Johnson | Instagram

Diet-Induced Obesity in Animal Models: Points to Consider and Influence on Metabolic Markers | PMC

Uncovering the Secret of the Hunger Switch in the Brain: A 3D Structure Reveals How a Unique Molecular Switch in Our Brain Causes Us to Feel Full–and May Help Develop Improved Anti-obesity Drugs | ScienceDaily

ATP | Wikipedia

Fructose Is Generated in the Human Brain | YaleNews

High Salt Intake Causes Leptin Resistance and Obesity in Mice by Stimulating Endogenous Fructose Production and Metabolism | PNAS

GW Research Days 2016 – 2020: Uric Acid in Sugar Cane Workers in Nicaragua | Milken Institute School of Public Health Poster Presentations

Physical Exercise: A Novel Tool to Protect Mitochondrial Health | PMC

Effects of Insulin Resistance on Skeletal Muscle Growth and Exercise Capacity in Type 2 Diabetic Mouse Models | PMC

Dietary Omega-3 Fatty Acid Deficiency and High Fructose Intake in the Development of Metabolic Syndrome Brain, Metabolic Abnormalities, and Non-alcoholic Fatty Liver Disease | PMC

Is Fructose Bad for You? The Surprising Truth | Healthline

Levels Health

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

Glucose Goddess | Website

Relationship between Sodium Intake and Water Intake: The False and the True | Annals of Nutrition and Metabolism

Overhydration: Types, Symptoms, and Treatments | Healthline

Vasopressin Mediates Fructose-Induced Metabolic Syndrome by Activating the V1b Receptor | JCI Insight

Vasopressin and Hydration Play a Major Role in the Development of Glucose Intolerance and Hepatic Steatosis in Obese Rats | SpringerLink

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!

3 Comments

The Genius Life 264: Everyday Foods That Slow Aging, Heal the Gut, and Prevent Disease | Jeffrey Bland, PhD

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The Genius Life 264: Everyday Foods That Slow Aging, Heal the Gut, and Prevent Disease | Jeffrey Bland, PhD

Dr. Jeffrey Bland is known as the father of functional medicine, and his pioneering work has created the The Personalized Lifestyle Medicine Institute and The Institute for Functional Medicine. He has also authored several books about health, including The Disease Delusion: Conquering the Causes of Chronic Illness for a Healthier, Longer, and Happier Life.

What you'll learn from this episode:

  • Why superfoods like blueberries are fantastic sources of phytonutrients and antioxidants, but not calorie dense enough to be a primary food source—and the traditional, nutrient-dense foods you can rely on,  including Dr. Bland’s favorite, Himalayan Tartary Buckwheat. 

  • The difference between angry fat and happy fat, and how the former has been infiltrated with white blood cells that create inflammatory compounds which can lead to diabetes and heart disease. 

  • How our immune system is largely in our gut, and as we eat 10 to 20 tons of food each year, it’s important to understand that every food we eat influences our immune system. 

  • What happens when excess glucose is floating around in your body, and why it is a cause for concern even if you are not diabetic.

  • How to implement Dr. Bland’s Four ‘R’ program for chronic illness (Remove, Replace, Reinoculate, and Repair).

  • And much more!

Sponsors:

LivOn Labs: Find out more at livonlabs.com

Apollo: Get $40 off at apolloneuro.com/genius

Kion Aminos: Get 20% off at getkion.com/geniuslife

Just Thrive: Use code Genius to get 15% off at justthrivehealth.com

Resources from this episode:

The Disease Delusion: Conquering the Causes of Chronic Illness for a Healthier, Longer, and Happier Life by Jeffrey S. Bland | Amazon

Big Bold Health

Dr. Jeffrey Bland | Website

Dr. Jeffrey Bland | Twitter

Personalized Lifestyle Medicine Institute

8 Fermented Foods: Kefir, Kimchi, Miso, and More | Healthline

Himalayan Tartary Buckwheat: Benefits, Uses & More | Mindbodygreen

Coevolution | Wikipedia

Why Modern Food Lost Its Nutrients | BBC

The Pegan Diet: What to Know | WebMD

Glycosylation | Wikipedia

Jeffrey Bland on Rejuvenating Our Immune System | Natural Awakenings Magazine

Why Some Individuals Have Stronger SARS-COV-2 Defences | UKRI

Inulin: Health Benefits, Dosage, Side Effects, Preparation | Verywell Health

Innate Immunity and Breast Milk | PMC

The Prolongation of Life: Optimistic Studies by Elie Metchnikoff | Amazon

What Are FODMAPs? | Fodmap Everyday

Chronic Illness: What Works? Part One: The Four ‘R’ Program | Dr. Jeffrey Bland

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!

Comment

The Genius Life 263: Why You Should Embrace Difficult Emotions to Build Strength and Agility | Susan David, PhD

1 Comment

The Genius Life 263: Why You Should Embrace Difficult Emotions to Build Strength and Agility | Susan David, PhD

Susan David is one of the world’s leading management thinkers and an award-winning Harvard Medical School psychologist. Her TED Talk on the topic of emotional agility has been seen by more than 10 million people, and her book, Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life, is a #1 Wall Street Journal bestseller.

What you'll learn from this episode:

  • How the meaning of the South African word sawubona relates to our emotional agility, and why it’s so important to be able to see yourself and others in the world. 

  • Why you should stop labeling emotions as good or bad, and how to view our difficult emotions as signposts that lead us to one of our values.

  • The continuity of self: how having a conversation with the five-year-old inside you can help you gain distance from your emotion and push you toward a value.

  • Why positive affirmations as a sole strategy can be damaging: you’re just gaslighting yourself, denying reality, and possibly going into a situation unprepared.

  • Emotional granularity: how we can get better at the skill of being super specific about our emotions so we can connect with our wisdom and find "the space between stimulus and response."

  • And much more!

Sponsors:

Fond Bone Broth: Get 20% off with code GENIUS at fondbonebroth.com 

Apollo: Get $40 off applied at checkout at apolloneuro.com/genius

Bite: Get 20% off at trybite.com/max

Gladskin: Get 15% off at gladskin.com/genius

1 Comment

The Genius Life 262: How to Optimize Your Omega-3 Intake for Longevity and Disease Prevention | Bill Harris, PhD

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The Genius Life 262: How to Optimize Your Omega-3 Intake for Longevity and Disease Prevention | Bill Harris, PhD

Bill Harris has been a leading researcher in the omega-3 fatty acid field for 40 years, authoring over 300 scientific papers on fatty acids and health—the vast majority on omega-3. As the co-inventor of the Omega-3 Index (and other omega-3 blood tests) and founder of OmegaQuant Analytics, Dr. Harris has been ranked among the top two percent of scientists worldwide based on the impact of his research.

What you'll learn from this episode:

  • All about insulin, the hormone of the fed state—why does insulin exist, and what does it tell your fat cells to do with energy? Why is having too much insulin associated with type 2 diabetes, brain fog, migraines, fatty liver, and other inflammatory conditions?

  • Why fasting is a great way to improve your insulin sensitivity, and how the way you break your fast is more important than the fast itself. If you don’t have a plan to break your fast with protein and fat, you’re probably just abusing your body with another binge-purge cycle.

  • How to lower insulin by either focusing on lowering overall calories (you have to be in a deficit for this to work) or focusing on foods that don’t cause an insulin response, and why Dr. Bikman is a fan of the latter approach.

  • Dr. Bikman’s sensible rules for eating: Don’t count calories. Control carbs, and prioritize protein. Don’t fear fat. He’s a big fan of consuming fatty cuts of meat for protein with built-in fat. 

  • More dispelling of the "calorie is a calorie" myth, including why timing of meals is crucial and why different macronutrients have different effects on the body.

  • And much more!

Sponsors:

Fond Bone Broth: Get 20% off with code GENIUS at fondbonebroth.com 

Apollo: Get $40 off applied at checkout at apolloneuro.com/genius

Bite: Get 20% off at trybite.com/max

Gladskin: Get 15% off at gladskin.com/genius

Resources from this episode:

OmegaQuant

Fatty Acid Research Institute

Docosahexaenoic Acid | Wikipedia

Eicosapentaenoic Acid | Wikipedia

Linoleic Acid | Wikipedia

Arachidonic Acid | Wikipedia

No Need to Avoid Healthy Omega-6 Fats | Harvard Health

Why Omega-3 Oils Help at the Cellular Level | UC San Diego Health.

The 7 Best Fish Oil Supplements of 2022 | Verywell Fit

People With a High Omega-3 DHA Level in Their Blood Are at 49% Lower Risk of Alzheimer’s | Neuroscience News

Framingham Heart Study

Cardiovascular Benefits of Omega-3 Fatty Acids | PubMed

Does Fish Oil Lower Blood Pressure? A Meta-Analysis of Controlled Trials | PubMed

Dose-Response Effects of Omega-3 on Platelet Aggregation: An Observational Study | PMC

Is it Safe to Take Fish Oil before Surgery & Medical Procedures? | Omega3 Innovations

Role of Omega-3 Fatty Acid Infusion in Surgical Outcomes of Perforation Peritonitis Patients: A Randomized Controlled Trial | Cureus

Effects of Fish Oil Supplementation on Apolipoprotein B100 Production and Lipoprotein Metabolism in Normolipidaemic Males | PubMed

What is the Omega-3 Index? | OmegaQuant

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!

1 Comment

The Genius Life 261: How to Prevent Insulin Resistance and Reverse Chronic Disease | Benjamin Bikman, PhD

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The Genius Life 261: How to Prevent Insulin Resistance and Reverse Chronic Disease | Benjamin Bikman, PhD

Benjamin Bikman earned his PhD in bioenergetics and was a postdoctoral fellow with the Duke-National University of Singapore studying metabolic disorders. His professional focus is to better understand the origins and consequences of metabolic disorders, including obesity and diabetes, with a particular emphasis on the role of insulin. He is the co-founder of HLTH Code meal replacement shakes (Use code GENIUSLIFE for 10% off!) and the author of Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease—and How to Fight It.

What you'll learn from this episode:

  • All about insulin, the hormone of the fed state—why does insulin exist, and what does it tell your fat cells to do with energy? Why is having too much insulin associated with type 2 diabetes, brain fog, migraines, fatty liver, and other inflammatory conditions?

  • Why fasting is a great way to improve your insulin sensitivity, and how the way you break your fast is more important than the fast itself. If you don’t have a plan to break your fast with protein and fat, you’re probably just abusing your body with another binge-purge cycle.

  • How to lower insulin by either focusing on lowering overall calories (you have to be in a deficit for this to work) or focusing on foods that don’t cause an insulin response, and why Dr. Bikman is a fan of the latter approach.

  • Dr. Bikman’s sensible rules for eating: Don’t count calories. Control carbs, and prioritize protein. Don’t fear fat. He’s a big fan of consuming fatty cuts of meat for protein with built-in fat. 

  • More dispelling of the "calorie is a calorie" myth, including why timing of meals is crucial and why different macronutrients have different effects on the body.

  • And much more!

Sponsors:

Fond Bone Broth: Get 20% off with code GENIUS at fondbonebroth.com 

Apollo: Get $40 off applied at checkout at apolloneuro.com/genius

Bite: Get 20% off at trybite.com/max

Gladskin: Get 15% off at gladskin.com/genius

Resources from this episode:

Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease--and How to Fight It by Benjamin Bikman | Amazon

HLTH Code Meal Replacement Shakes (Use Code GENIUSLIFE for 10% Off!)

Dr. Benjamin Bikman | Bikman Lab

Dr. Benjamin Bikman | Twitter

Dr. Benjamin Bikman | Instagram

Insulin Resistance | ADA

Chronic Migraine in Women Is Associated with Insulin Resistance: A Cross-Sectional Study | PubMed

George F. Cahill Jr. | Wikipedia

Insulin Resistance: What It Is, Causes, Symptoms & Treatment | Cleveland Clinic

Effect of Low Carbohydrate Diets on Insulin Resistance and the Metabolic Syndrome | PMC

Elliot P. Joslin | Wikipedia

Harris–Benedict Equation | Wikipedia

Is a Calorie Really a Calorie? Metabolic Advantage of Low-Carbohydrate Diets | PMC

Sphingolipid | Wikipedia

Hypertrophy and/or Hyperplasia: Dynamics of Adipose Tissue Growth | PMC

Dr. Benjamin Bikman: ‘Insulin vs. Glucagon: The Relevance of Dietary Protein’ | YouTube

When You Eat Matters: Late-Night Eating Makes You Hungry and Burns Fewer Calories, New Study Shows | Fortune

Late Isocaloric Eating Increases Hunger, Decreases Energy Expenditure, and Modifies Metabolic Pathways in Adults with Overweight and Obesity | Cell Metabolism

The Pros and Cons of Intuitive Eating | Dr. Duplechain

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!

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The Genius Life 260: How to Find Love, Make It Last, and Move Forward Once It’s Gone | Jillian Turecki

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The Genius Life 260: How to Find Love, Make It Last, and Move Forward Once It’s Gone | Jillian Turecki

Jillian Turecki is a certified relationship coach, teacher, and writer who, for 20 years, has taught others how to transform their relationships with themselves.

What you'll learn from this episode:

  • The importance of understanding how you prioritize core issues like money, family, and spirituality, and why it’s critical to find a partner whose values align with your own.

  • How low self-esteem can destroy any relationship: why you need to love and value yourself first, but remember that you are a work in progress and don’t have to be perfect to be ready for a relationship. 

  • The importance of not taking your relationship for granted: how to work on yourself and your communication skills while keeping in mind that an above-average relationship takes a lot of work.

  • The point of no return: signs that your relationship is past its shelf life, including feeling contempt for the other person, or viewing each other as friendly roommates with zero passion.  

  • Non-aggressive communication: how to talk to your significant other in a way that won’t provoke a defensive response.

  • And so much more!

Sponsors:

Fond Bone Broth: Get 20% off with code GENIUS at fondbonebroth.com 

Apollo: Get $40 off applied at checkout at apolloneuro.com/genius

Bite: Get 20% off at trybite.com/max

Gladskin: Get 15% off at gladskin.com/genius

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The Genius Life 259: The Bitter Truth About Seed Oils, Inflammation, and Disease | Tucker Goodrich

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The Genius Life 259: The Bitter Truth About Seed Oils, Inflammation, and Disease | Tucker Goodrich

Tucker Goodrich is a Wall Street tech executive and health enthusiast who is passionate about raising awareness of the detrimental effects of seed oils.

What you'll learn from this episode:

  • How 89% of Americans are metabolically unhealthy, and even our pets have a 60% rate of obesity.

  • What is the Israeli paradox, and why has India developed more metabolic health disorders since more people have switched from ghee to seed oils? 

  • Why seed oils are inflammatory—and how they affect your LDl, including the difference between oxidized LDL and non-oxidized LDL. 

  • What is a VLDL test, and how can this (often uncovered) test help you understand your real risk factor for atherosclerosis?

  • The false dichotomy of seed oils vs. saturated fat—and the alternative, anti-inflammatory options: extra virgin olive oil and avocado oil. 

  • And so much more!

Resources from this episode:

Tucker Goodrich | Blog

Tucker Goodrich | Twitter

Tucker Goodrich | Instagram

Tucker Goodrich | YouTube

Only 12 Percent of American Adults Are Metabolically Healthy, Study Finds: Trends Help Sound Alarm for Efforts to Lower Associated Risk of Types 2 Diabetes, Heart Disease, and Other Complications | ScienceDaily

Israeli Paradox | Wikipedia

America’s Most Widely Consumed Oil Causes Genetic Changes in the Brain | UC Riverside News

Effect of Fish Oil Supplementation on Hepatic and Visceral Fat in Overweight Men: A Randomized Controlled Trial | PMC

The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids | PubMed

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

Rabbit Models to Study Atherosclerosis and Its Complications – Transgenic Vascular Protein Expression In Vivo | PubMed

Heart Attack despite Low Cholesterol? | Harvard Health

Use of Dietary Linoleic Acid for Secondary Prevention of Coronary Heart Disease and Death: Evaluation of Recovered Data from the Sydney Diet Heart Study and Updated Meta-Analysis | The BMJ

Re-evaluation of the Traditional Diet-Heart Hypothesis: Analysis of Recovered Data from Minnesota Coronary Experiment (1968–73) | PubMed

Classic Profile: Brown and Goldstein: The Cholesterol Chronicles | PMC

Cholesteryl Ester | Wikipedia

Germ Line Theory | Wikipedia

VLDL Cholesterol | Medline Plus

Targeting Oxidized LDL Improves Insulin Sensitivity and Immune Cell Function in Obese Rhesus Macaques | PMC

Is Type 2 Diabetes an Autoimmune Disease? What the Research Says | Healthline

Palmitic Acid | Wikipedia

Lyon Diet Heart Study | Aha Journals

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!

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The Genius Life 258: How to Use Intermittent Fasting to Boost Energy, Build Muscle, and Melt the Fat Away | Thomas DeLauer

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The Genius Life 258: How to Use Intermittent Fasting to Boost Energy, Build Muscle, and Melt the Fat Away | Thomas DeLauer

Thomas DeLauer is a fitness coach and keto diet and intermittent fasting advocate, with a YouTube channel that has over three million subscribers. He’s also written several books about fitness, including his latest, Intermittent Fasting Made Easy: Next-level Hacks to Supercharge Fat Loss, Boost Energy, and Build Muscle.

What you'll learn from this episode:

  • How intermittent fasting can help you maintain a caloric deficit by shrinking the window of time in which you are consuming calories, and why you should always break your fast with lean protein. 

  • Eat with the sun—why eating with your circadian rhythms appears to be the most effective method of time-restricted eating. 

  • Which stressors help reduce inflammation, bring mental clarity, induce autophagy, and make you stronger—also, the importance of not overstressing your body, and how your body adapts to a stressor, so you need to switch it up from time to time. 

  • How adding MCT oil to your diet can provide the benefit of ketones without actually having to eat a keto diet!

  • Thomas’ cyclical approach to diet—why he feels best when he cycles in and out of keto, in and out of fasting, and also alternates when his feeding window is. 

  • And so much more!

Resources from this episode:

Intermittent Fasting Made Easy: Next-Level Hacks to Supercharge Fat Loss, Boost Energy, and Build Muscle by Thomas DeLauer | Amazon

Thomas DeLauer | Website

Thomas DeLauer | Instagram 

Thomas DeLauer | Website

Thomas DeLauer | Facebook

Thomas DeLauer | YouTube

Fasting Promotes the Expression of SIRT1, an NAD+ -Dependent Protein Deacetylase, via Activation of PPARalpha in Mice | PubMed

Blue Zone | Wikipedia

The Effects of Overeating Nuts | Livestrong

Myth Buster: How Your Healthy Nut Habit Might Be Making You Fat | Prevention

Beneficial Effects of Early Time-Restricted Feeding on Metabolic Diseases: Importance of Aligning Food Habits with the Circadian Clock | PMC

Calorie Restriction with or without Time-Restricted Eating in Weight Loss | The New England Journal of Medicine

Randomized Controlled Trial for Time-Restricted Eating in Healthy Volunteers without Obesity | Nature Communications

An fMRI Investigation into the Effects of Ketogenic Medium-Chain Triglycerides on Cognitive Function in Elderly Adults: A Pilot Study | PMC

FOXO3 Is the #1 Lifespan Improver – But It Hurts a Lot | Thomas DeLauer

How Can Glycogen Be Replenished on a Low-Carb Diet? | Livestrong

Continuous Glucose Monitoring Pros and Cons | Verywell Health

Epigenetics | Wikipedia

Ice Bath Benefits: Research, Tips, and More | Healthline

Rucking for Exercise Can Boost Strength, Stamina, and Power | Healthline

Kifaru International

Drink Lemon Water with Every Meal (Especially at Night) | Thomas DeLauer

Lemon Juice, But Not Tea, Reduces the Glycemic Response to Bread in Healthy Volunteers: A Randomized Crossover Trial | PubMed

7 Science-Based Benefits of MCT Oil | Healthline

The Dos and Don'ts of Counting Calories | WebMD

Buy Vegan & Gluten-Free Donuts | Karma Baker

Pink Pepper

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!

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The Genius Life 257: How to Turn Sadness Into a Superpower and Build Emotional Resilience | Susan Cain

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The Genius Life 257: How to Turn Sadness Into a Superpower and Build Emotional Resilience | Susan Cain

Susan Cain is the #1 bestselling author of Bittersweet: How Sorrow and Longing Make Us Whole and Quiet: The Power of Introverts in a World That Can’t Stop Talking. Her TED talks have been viewed over 40 million times, and LinkedIn named her the Top 6th Influencer in the World (just behind Richard Branson and Melinda French Gates). Susan partners with Malcolm Gladwell, Adam Grant, and Dan Pink to curate the Next Big Idea Club, and all of their proceeds are donated to children’s literacy programs.

What you'll learn from this episode:

  • The concept of bittersweetness, and how can leaning into painful, beautiful moments make you more appreciative and joyful.

  • How toxic positivity, capitalism, and social media contribute to our inability to express our emotions and share our genuine selves with others.

  • The meaning of the Portuguese word Saudade, why we love sad songs, and how melancholy can actually make you more creative.

  • What acceptance and commitment therapy is, and what your pain can reveal to you about your most treasured values and beliefs.

  • How we may be able to heal the divide in our culture simply by our innate ability to empathize with others when they share stories of their sorrows and hardships. 

  • And so much more!

Resources from this episode:

Bittersweet: How Sorrow and Longing Make Us Whole by Susan Cain | Amazon

Bittersweet Quiz | Susan Cain's Website

Susan Cain | Website

Susan Cain | Instagram

Susan Cain | Twitter

Susan Cain's Bittersweet Playlist | Spotify

Are You Highly Sensitive? Quiz | The Highly Sensitive Person

Leonard Cohen | Wikipedia

Anthem by Leonard Cohen | YouTube

Toxic Positivity | Psychology Today

The Odyssey by Homer | The Internet Classics Archive

Sufism | Wikipedia

Love Dogs by Rumi | The MERI Center at UCSF

Terrible, Thanks for Asking

Saudade: An Untranslatable, Undeniably Potent Word | NPR

Fado | Wikipedia

Pothos | Livius

Darwin's Compassionate View of Human Nature | JAMA via Paul Ekman

Stream Weather Advisory by Max Lugavere | SoundCloud

Feeling Sad Makes Us More Creative | WIRED

Quiet: The Power of Introverts in a World That Can’t Stop Talking by Susan Cain | 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!

1 Comment

The Genius Life 256: The Shocking Truth About Menopause and How to Biohack Your Way Through It | Suzanne Gilberg-Lenz, MD

4 Comments

The Genius Life 256: The Shocking Truth About Menopause and How to Biohack Your Way Through It | Suzanne Gilberg-Lenz, MD

Dr. Suzanne Gilberg-Lenz is a nationally renowned doctor, expert, speaker and advocate for integrative women's health. Her book, Menopause Bootcamp: Optimize Your Health, Empower Your Self, and Flourish as You Age, is out now.

What you'll learn from this episode:

  • Less than 20% of OB-GYNs have had training in menopause, but it’s a normal part of life that women need not fear. 

  • How sexual function provides a window into your overall health. 

  • The importance of sleep for your mood and health, why you should practice good sleep hygiene, and herbal remedies to help you fall asleep and stay asleep. 

  • How we need more protein as we age to prevent muscle loss, and the protective effect of lifting heavy.

  • Why fiber is important for hormonal health, and which hormones are responsible for hot flashes and mood disturbances (along with strategies to relieve these symptoms). 

  • And so much more!

Resources from this episode:

Menopause Bootcamp: Optimize Your Health, Empower Your Self, and Flourish by Dr. Suzanne Gilberg-Lenz | Amazon

Dr. Suzanne Gilberg-Lenz | Website

Dr. Suzanne | Twitter

Dr. Suzanne Gilberg-Lenz | Facebook

Dr. Suzanne Gilberg-Lenz | Twitter

Women and Heart Disease | CDC

Vasopressin | Wikipedia

Valerian for Sleep: A Systematic Review and Meta-Analysis | PMC

2-Minute Walk after Meal Helps Lower Diabetes Risk | Healthline

Vitamin K2 | Wikipedia

Calcium Supplements: Should You Take Them? | Healthline

Estrogen Matters: Why Taking Hormones in Menopause Can Improve Women’s Well-Being and Lengthen Their Lives—without Raising the Risk of Breast Cancer by Avrun Bluming | Amazon

More Hot Flashes Could Mean Higher Odds for Heart Trouble | WebMD

9 Aromatherapy Health Cures | Prevention

Defining Anabolic Resistance: Implications for Delivery of Clinical Care Nutrition | PubMed

Spirituality and Health | AAFP

How Fiber Impacts the Body | HormonesBalance.com

Dementia Link to Early Menopause | Harvard Health

Why You Should Look Forward to the Menopause | Fleabag

Better Things (TV Series) | 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!

4 Comments

The Genius Life 255: How to Become More Confident and Charismatic in Any Situation | Vanessa Van Edwards

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The Genius Life 255: How to Become More Confident and Charismatic in Any Situation | Vanessa Van Edwards

Vanessa Van Edwards is the lead investigator at human behavior research lab Science of People and the author of Cues: Master the Secret Language of Charismatic Communication.

What you'll learn from this episode:

  • How to face your social anxiety head on and gain control before awkwardness strikes!

  • The importance of charisma in social and professional settings, how to recognize if you’re lacking in charisma, and how to cultivate it to gain the trust of others and foster greater intimacy.

  • A fake smile is worse than no smile at all—the power of cultivating warmth through verbal and non-verbal cues(and the importance of using only the cues that feel natural to you.)

  • How to get better dates by creating your “dating allergies,” and using the right imagery in your dating profile. 

  • From voice inflection to eye contact—how to spot a liar, and how to make sure you don’t appear to be one. 

  • And so much more!

Resources from this episode:

Cues: Master the Secret Language of Charismatic Communication by Vanessa Van Edwards | Amazon

Captivate: The Science of Succeeding with People by Vanessa Van Edwards | Amazon

Science of People

Vanessa Van Edwards | Facebook

Vanessa Van Edwards | Instagram

Vanessa Van Edwards | YouTube

Vanessa Van Edwards | Twitter

You Are Contagious | Vanessa Van Edwards | TEDxLondon

How Neuroticism Affects Your Relationships | Verywell Mind

Big Five Personality Traits | Wikipedia

The Role of Neuroticism on Psychological and Physiological Stress Responses | Science Direct

Charisma | Science Daily

The Effects of BOTOX Injections on Emotional Experience | PMC

What is an Ambivert? Take the Quiz to See if You're an Introvert, Extrovert or Ambivert | Science of People

Research Finds a New Trick to Telling If Someone Is Lying: Their Voice | Forbes 

Eye Gazing Exercise: Possible Benefits and How to Try It | Healthline

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!

Comment

The Genius Life 254: Powerful Mindset Techniques to Conquer Laziness and Unlock Your Potential | Colin O'Brady

1 Comment

The Genius Life 254: Powerful Mindset Techniques to Conquer Laziness and Unlock Your Potential | Colin O'Brady

Colin O'Brady is a world-record-holding explorer, top speaker, and New York Times bestselling author. His latest book, The 12-Hour Walk: Invest One Day, Conquer Your Mind, and Unlock Your Best Life, is out now.

What you'll learn from this episode:

  • The power of visualization and setting big goals—after burning 25% of his body, Colin was able to accomplish what would seem impossible to most.

  • Colin’s recipe for a mindset reboot—how a 12-hour walk with your phone in airplane mode can change your life.

  • You have to be willing to get uncomfortable—your best moments in life are built on the backs of the worst ones you survive.

  • How to hold up a mirror to your limiting beliefs, prove them wrong, and gain momentum. 

  • The importance of doing the daily work of strengthening your mind. 

  • And so much more!

Resources from this episode:

The 12-Hour Walk: Invest One Day, Conquer Your Mind, and Unlock Your Best Life by Colin O'Brady | Amazon

The 12 Hour Walk

Colin O'Brady | Website

Colin O'Brady | Twitter

Colin O'Brady | Twitter

Colin O'Brady | Facebook

Colin O'Brady | LinkedIn

Colin O'Brady | YouTube

The Impossible First: From Fire to Ice―Crossing Antarctica Alone by Colin O'Brady | Amazon

We Tried the 1,250-Calorie Survival Bar That Powered Colin O’Brady’s Record-Shattering 932-Mile Solo Journey across Antarctica | Business Insider

How Long Does it Actually Take to Form a New Habit? (Backed by Science) | James Clear

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!

1 Comment

The Genius Life 253: The 6 Keys to Building Muscle and Living a Long and Healthy Life | Layne Norton, PhD

3 Comments

The Genius Life 253: The 6 Keys to Building Muscle and Living a Long and Healthy Life | Layne Norton, PhD

Layne Norton, PhD is a nutritional scientist, proponent of flexible dieting, longtime bodybuilder, physique coach, co-owner of Biolane, and co-author (with his wife Holly Baxter) of The Complete Reverse Dieting Guide.

What you'll learn from this episode:

  • Why overweight individuals don’t need to worry about fine-tuning their diets, but should first focus on habits that make the biggest impact—like keeping calories in a deficit and strength training.

  • The three pillars of gaining muscle: adequate protein, a caloric surplus, and resistance training (and why, if you’re following a keto diet, You might not achieve optimal results).

  • Why eating a high volume of processed foods will likely push you over your caloric goal for the day—the biggest problem with the IIFYM or “a calorie is a calorie” approach.

  • Why any approach to dieting should be based on the individual’s preferences, triggers, and lifestyle. The only non-negotiables are protein (with a bit of wiggle room) and caloric budget.

  • Artificial sweeteners can be useful for people making calorie-cutting swaps. There isn’t strong evidence that using these products in moderation causes harm to humans.

  • And so much more!

Resources from this episode:

The Complete Reverse Dieting Guide by Layne Norton and Holly Baxter | Amazon

Layne Norton | Website

Layne Norton | Twitter

Layne Norton | Facebook

Layne Norton | Instagram

Layne Norton | TikTok

Preserving Healthy Muscle During Weight Loss | PubMed

The Truth about Protein: How Much and How Often? By Layne Norton | SimplyShredded.com

Here's How the Keto Diet Affects Your Ability to Build Muscle | Men's Health

mTOR | Wikipedia

Muscle Mass Index as a Predictor of Longevity in Older Adults | PMC

Ethan Suplee | Wikipedia

Sexual Abuse, Sexual Orientation, and Obesity in Women | PMC

Non-Nutritive Sweeteners: Separating Fact from Fiction and Fear | Biolayne

Short-Term Consumption of Sucralose with, but Not without, Carbohydrate Impairs Neural and Metabolic Sensitivity to Sugar in Humans | PMC

Health Implications of Fructose Consumption: A Review of Recent Data | PMC

Yale Food Addiction Scale | Wikipedia

Mendelian Randomization | Wikipedia

Mendelian Randomization to Assess Causal Effects of Blood Lipids on Coronary Heart Disease: Lessons from the Past and Applications to the Future | PMC

Co-Consumption of Vegetables and Fruit, Whole Grains, and Fiber Reduces the Cancer Risk of Red and Processed Meat in a Large Prospective Cohort of Adults from Alberta’s Tomorrow Project | PubMed

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!

3 Comments

The Genius Life 252: Leveraging Your Microbiome for Better Skin, Mood, and Brain Health, Plus Why Most Probiotics Suck | Kiran Krishnan, PhD and Tina Anderson

11 Comments

The Genius Life 252: Leveraging Your Microbiome for Better Skin, Mood, and Brain Health, Plus Why Most Probiotics Suck | Kiran Krishnan, PhD and Tina Anderson

Kiran Krishnan is the chief microbiologist at Just Thrive with 17 years of experience in the dietary supplement and nutrition market. He comes from a strict research background, having spent several years with hands-on R&D in the fields of molecular medicine and microbiology at the University of Iowa.

What you'll learn from this episode:

  • Why 99% of microbes from traditional probiotics do not survive digestion and have no lasting benefits compared to spore probiotics, which have a protective coating that allows them to survive extreme environments and arrive safely to the gut. 

  • How the human microbiome is the reason we're such an adaptable species, how disparate microbes collaborate to protect us, and why a decrease in diversity is associated with losing resilience. 

  • The importance of quorum sensing, a process in which microbes can sense the signal of other microbes and influence the overall diversity of species in your gut, and even compete with and starve out bad microbes.

  • The three main drivers of SIBO (small intestinal bacterial overgrowth), and why it is not actually a condition, but a symptom of dysfunction.

  • The crucial role of urolithin-a, and which polyphenol rich foods to eat to cultivate more of the bacteria that excrete this metabolite to keep mitochondria healthy. 

  • And so much more!

Resources from this episode:

Kiran Krishnan | Microbiome Keynotes

Kiran Krishnan | Facebook

Just Thrive Health | Website

Just Thrive Health | Instagram

Just Thrive Health | Facebook

Just Thrive Health | Twitter

The Human Genome Project

NIH Human Microbiome Project

Characterization of the Gut Microbiota of Papua New Guineans Using Reverse Transcription Quantitative PCR | PMC

Cellulase: An Overview | ScienceDirect Topics

What Is Butyrate and Is It Found in Any Foods? | Livestrong

Quorum Sensing in Bacteria | PubMed

Everything You Should Know about Small Intestinal Bacterial Overgrowth (SIBO) | Healthline

Gram-Positive Bacteria | Wikipedia

Gram-Negative Bacteria | Wikipedia

The Migrating Motor Complex: Control Mechanisms and Its Role in Health and Disease | PubMed

Diet and Feeding Pattern Affect the Diurnal Dynamics of the Gut Microbiome | PMC

Urolithin A | Wikipedia

A Next-Generation Beneficial Microbe: Akkermansia Muciniphila | PMC

APC Microbiome Ireland 

Probiotic Treatment (Bifidobacterium Longum Subsp. Longum 35624™) Affects Stress Responsivity in Male Rats after Chronic Corticosterone Exposure | ScienceDirect

Nervous System Anatomy, Diagram, and Function | Healthline

Fecal Transplant: How Bacteriotherapy Works | Healthline

Intestinal Epithelium | Wikipedia

Intestinal Mucosal Barrier | 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!

11 Comments

The Genius Life 251: Healing From Within; How Trauma Creates Disease | Gabor Maté, MD

1 Comment

The Genius Life 251: Healing From Within; How Trauma Creates Disease | Gabor Maté, MD

Dr. Gabor Maté is an addiction expert, public speaker, and best-selling author. His latest book, The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture, is out now.

What you'll learn from this episode:

  • How many of our mental and physical illnesses result from modernization and civilization outpacing evolution—we are simply not wired for the world we live in.

  • The problem with modern parenting, and how ‘convenience parenting’ has blunted our natural instincts.

  • The difference between ‘big T’ trauma and ‘little t’ trauma, and how your body doesn’t always know the difference. 

  • Why addiction is really just a response to trauma, and how big pharma, tech companies, and the food industry have cashed in on our need for short-term relief and pleasure. 

  • The three ways we can deal with anger, and why the healthy expression of anger is crucial for our mental and physical health.

  • And so much more!

Resources from this episode:

The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture by Gabor Maté | Amazon

Dr. Gabor Maté | Website

Dr. Gabor Maté | Twitter

Dr. Gabor Maté | Facebook

Dr. Gabor Maté | Instagram

The Mystifying Rise of Child Suicide | The New Yorker

Discover Interview: Jaak Panksepp Pinned Down Humanity's 7 Primal Emotions | Discover Magazine

Selected Principles of Pankseppian Affective Neuroscience | Frontiers in Neuroscience

The Shocking Number of New Moms Who Return to Work Two Weeks after Childbirth | The Washington Post

Experiences of Racism and the Incidence of Adult-Onset Asthma in the Black Women’s Health Study | PMC

Biological Psychiatry | Wikipedia

The Truth About How Mom's Stress Affects Baby's Brain | Live Science

Stress Effects on the Hippocampus: A Critical Review | PMC

The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk | Amazon 

Medicine Wheel | Wikipedia

Different Types of Trauma: Small 't' versus Large ‘T’ | Psychology Today

Parentification | Wikipedia

Has Dopamine Got Us Hooked on Tech? | The Guardian

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!

1 Comment