The Genius Life 280: How to Set Boundaries, Heal Unhealthy Relationships, and Live Drama-Free | Nedra Glover Tawwab

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The Genius Life 280: How to Set Boundaries, Heal Unhealthy Relationships, and Live Drama-Free | Nedra Glover Tawwab

Nedra Glover Tawwab, MSW, LCSW, is a New York Times best-selling author, licensed therapist, and sought-after relationship expert. She has practiced relationship therapy for 15 years. Her new book, Drama Free: A Guide to Managing Unhealthy Family Relationships, is out now.

What you'll learn from this episode:

  • How to live a drama-free life by making healthier choices and taking ownership over the way you show up, respond, react, and manage your expectations of others.

  • All about boundaries, how they help your relationships become clearer, and why it’s important to communicate your needs, wants, and expectations.

  • Why it’s important to release resentment, and questions to ask yourself to determine if you should have a conversation with a person who has harmed you or work it out another way. 

  • Why cycle breakers (people who have broken free from an unhealthy pattern) may need to physically distance themselves from their dysfunctional families (but, after healing, may be able to set boundaries and resume a relationship with some family members). 

  • Why you can’t force anyone to change, even if they are engaging in behaviors that could lead to an early death—and how you can actually support them by listening with compassion, asking questions, and letting them formulate their own ideas. 

  • And so much more!

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The Genius Life 279: The Top Vitamins and Minerals You Need Daily to Unlock Better Health | Dave Asprey

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The Genius Life 279: The Top Vitamins and Minerals You Need Daily to Unlock Better Health | Dave Asprey

Dave Asprey is the "Father of Biohacking" and CEO and founder of Bulletproof 360, Inc. He is a New York Times bestselling author, host of the Bulletproof Radio podcast, and the creator of the global phenomenon Bulletproof Coffee and the Bulletproof Diet. His latest book is Smarter Not Harder: The Biohacker's Guide to Getting the Body and Mind You Want.

What you'll learn from this episode:

  • There are three types of foods that everyone should avoid eating: seed oils, grains, and fake meat. However, black seed oil, cold-pressed flax oil, and borage oil are some examples of seed oils that may be beneficial in specific contexts, and white rice is an exception because it is deficient in phytic acid and other anti-nutrients.

  • The three top factors causing us all to be deficient in minerals are soil mismanagement, overconsumption of mineral-blocking anti-nutrients in plant foods, and large amounts of mineral-binding glyphosate (a toxic pesticide that seeps into soil).

  • Why supplementation is required in today’s toxic world, and the supplements required to thrive: fat-soluble vitamins D, A, K, E, and the macro-minerals potassium, sodium, magnesium, and zinc (be aware of balancing zinc with copper). Dave also recommends a trace mineral supplement. 

  • Why laziness is a sacred, life-preserving mechanism, and how to tap into a super-force for motivation by acknowledging your energy savings and harnessing the power of slope of the curve biology hack by learning to quickly turn stressors on and quickly turn them off!

  • The three levels of spiritual growth that people experience: empathy, compassion, and equanimity—and how this highest level of spirituality is only achievable in physically and mentally healthy people. 

  • And much more!

Resources from this episode:

Smarter Not Harder: The Biohacker's Guide to Getting the Body and Mind You Want by Dave Asprey | Amazon

Other Books by Dave Asprey

Fast This Way to Heal Inflammation and Reverse Your Age Today | Dave Asprey | The Genius Life 195

The Dos and Don'ts of Fasting, Bulletproof Coffee Benefits | Dave Asprey | The Genius Life 153

Bulletproof

Bulletproof Radio

Bulletproof | Facebook

Bulletproof | Instagram

Bulletproof | Twitter

Bulletproof | LinkedIn

Dave Asprey | Website

Dave Asprey | Facebook

Dave Asprey | Instagram

Dave Asprey | Twitter

Upgrade Labs

40 Years of Zen

Danger Coffee

Seed Oil  | Dave Asprey's Blog

Phytic Acid | Healthline

What Is Dinosaur Kale? | The Spruce Eats

Why Most of the Iron in Spinach is Surprisingly Useless | Nutritics

Trypsin Inhibitor | Wikipedia

The COVID-19 Pandemic and Zinc-Induced Copper Deficiency: An Important Link | The American Journal of Medicine

Copper Deficiency: Symptoms, Treatment, and More | Healthline

Why Does Spinach Make My Teeth Feel Weird? | Epicurious

Low Salt Intake May Raise Risk of Heart Attack, Stroke, and Death | Medical News Today

The Fat-Soluble Vitamins: A, D, E, and K | Healthline

Retinol: What It Is, How It Works, Uses, Health Benefit

The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review | PubMed

Ice Bath Benefits: Science-Backed Reasons to Take the Plunge | Mindbodygreen

Cortisol: What It Is, Function, Symptoms & Levels | Cleveland Clinic

Zeranol | Wikipedia

David Wolfe | Website

Vegan Men Fart Seven Times More than Non-vegans, Study Finds | Men's Health

Why You Must Eat Ghee Daily | The Times of India

Why Breathwork Is Fast Becoming a Leading Edge for Mind-Body Wellness | The Art of Living

Equanimity: The Golden Rule for Lasting Happiness | Mind That Ego

V for Vendetta (2005) | IMDb

Liver King | Website

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 278: How to Heal Childhood Trauma and Cultivate Resilience and Self-Love | Tara Schuster

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The Genius Life 278: How to Heal Childhood Trauma and Cultivate Resilience and Self-Love | Tara Schuster

Tara Schuster's first book, Buy Yourself the F*cking Lilies, was selected by Cosmopolitan, Real Simple, Goop, Publishers Weekly, and many more as one of 2020’s best books on mental health and self-care. She served as VP of talent and development at Comedy Central, where she was the executive in charge of such critically acclaimed shows as the Emmy and Peabody award-winning Key & Peele. Her new book, Glow in the F*cking Dark: Simple Practices to Heal Your Soul, from Someone Who Learned the Hard Way, is out now.

What you'll learn from this episode:

  • How many of us don’t recognize that we were never made to feel safe as children, the importance of cultivating a sense of safety, and how Tara was able to do it through journaling and asking herself the right questions. 

  • The value of journaling to cultivate self-awareness and improve your mental health. How often you should be journaling—at least three times a week for 15, 20 minutes—and why Tara recommends using pen and paper over a computer. 

  • What Tara calls DMing with your soul, and her gratitude and grief practice that helps her recognize all the great things in her life while keeping her rooted in reality.

  • Movement is medicine—how exercise alleviates anxiety and depression, improves cognitive function, and why you should find a way to move that you enjoy. 

  • Why you should build a depression plan and a solid routine for yourself when you’re not depressed.

  • And much more!

Resources from this episode:

Glow in the F*cking Dark: Simple Practices to Heal Your Soul, from Someone Who Learned the Hard Way by Tara Schuster | Amazon

Buy Yourself the F*cking Lilies: And Other Rituals to Fix Your Life, from Someone Who's Been There by Tara Schuster | Amazon

Tara Schuster | Website

Tara Schuster | Twitter

Tara Schuster | Instagram

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

Lori Gottlieb | Instagram

Parentification: What Is a Parentified Child? | Healthline

How (and Why) to Create Emotional Safety for Our Kids | The Washington Post

The Mental Health Benefits of Journaling | Psych Central

The Artist's Way by Julia Cameron | Amazon

What is Jewish Meditation? | My Jewish Learning

The Emotion Wheel: What It Is and How to Use It | Positive Psychology

Matt Nathanson | Website

Arbella | Wikipedia

Presidential Fitness Test | Wikipedia

Depression and Anxiety: Exercise Eases Symptoms | Mayo Clinic

The Hidden Risks of Hearing Loss | Johns Hopkins Medicine

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 277: How to Reverse Your Biological Age and Stay Young Forever | Mark Hyman, MD

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The Genius Life 277: How to Reverse Your Biological Age and Stay Young Forever | Mark Hyman, MD

Mark Hyman, MD is a board-certified physician, a leader in the field of functional medicine, host of The Doctor's Farmacy podcast, and author of several New York Times bestselling books. His latest offering is Young Forever: The Secrets to Living Your Longest, Healthiest Life.

What you'll learn from this episode:

  • The underlying causes of aging, the difference between biological age and chronological age, and how it’s never too late to improve your health and roll back the clock on your biological age. 

  • How the RDA (Recommended Daily Allowance) is based on the amount of nutrients needed to prevent diseases of deficiency—not for optimal health—and why you may need 1.1-2g of protein per kilogram of ideal body weight, depending on your age and activity level.

  • Food is a key modifier of our biology, and consuming high-quality animal protein can provide benefits such as a richer fatty-acid profile. In some cases, protein from foraging sheep and goats can also contain phytochemicals. 

  • How to find the right balance between activating mTOR to build muscle—as muscle mass is tied with longevity—and inhibiting mTOR to activate autophagy, which is an important process that aids in cleaning up and repairing cells. 

  • How hormesis—the positive effects of small amounts of stress on the body—can be brought about by saunas (which can activate heat shock protein), hyperbaric oxygen therapy (for eliminating zombie cells), and hot and cold baths (found to be beneficial for overall health).

  • And much more!

Resources from this episode:

Young Forever: The Secrets to Living Your Longest, Healthiest Life by Mark Hyman, MD | Amazon

The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World by Mark Hyman, MD | Amazon

The Doctor's Farmacy Podcast

Other Books by Dr. Mark Hyman

How to Save Money, Your Health, and the Planet at Every Meal: Mark Hyman, MD | The Genius Life 95

End the Confusion! Separating Nutrition Fact From Fiction: Mark Hyman, MD | The Genius Life 172

Dr. Mark Hyman | Website

Dr. Hyman+

Dr. Mark Hyman | Instagram

Dr. Mark Hyman | Twitter

Dr. Mark Hyman | Facebook

Dr. Mark Hyman | YouTube

Robbins & Cotran Pathologic Basis of Disease by Vinay Kumar, Abul Abbas, and Jon C. Aster | Amazon

Epigenetic Clock | Wikipedia

Dr. Kara Fitzgerald | Website

Lifespan Book

Hormesis | Wikipedia

Parabiosis | Wikipedia

GlyNAC Supplementation Improves Glutathione Deficiency, Oxidative Stress, Mitochondrial Dysfunction, Inflammation, Aging Hallmarks, Metabolic Defects, Muscle Strength, Cognitive Decline, and Body Composition: Implications for Healthy Aging | PubMed

mTOR | Wikipedia

Rapamycin for Longevity: Opinion | PMC

Long-Latency Deficiency Disease: Insights from Calcium and Vitamin D | PubMed

The Food Fix Campaign

Heat Shock Proteins: A Therapeutic Target Worth to Consider | PMC

To Stay Young, Kill Zombie Cells | Nature

Nourishment: What Animals Can Teach Us about Rediscovering Our Nutritional Wisdom by Fred Provenza | Amazon

Jeanne Calment's Unique 122-Year Life Span: Facts and Factors; Longevity History in Her Genealogical Tree | PubMed

A Low-Carb Diet for Reversal of Type 2 Diabetes – Dr. Sarah Hallberg | Diet Doctor

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 276: How Big Food and Big Pharma Conspire to Keep Us Sick | Calley Means

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The Genius Life 276: How Big Food and Big Pharma Conspire to Keep Us Sick | Calley Means

Calley Means is the co-founder of True Medicine, and is currently in the process of co-authoring a book about how preventable cellular dysfunction (caused primarily by food) is at the root of nearly every chronic condition in America.

What you'll learn from this episode:

  • That SNAP households spend about 10 percent of their food dollars on sugary drinks, and how Coca-Cola paid social justice organizations to claim that people fighting against the overconsumption of sugar-sweetened beverages are racist. 

  • How Richard Nixon dealt with food inflation by increasing the production of shelf-stable foods, which led to the beginning of subsidies of ultra-processed grains and sugar, and a massive increase of ultra-processed foods into the American diet. 

  • How regular folks can take their health into their hands by simply eating nutrient-dense whole foods, spending time in nature, mediation, breath work, and possibly looking into psychedelics.

  • The importance of questioning the system, following the money, and learning to be curious about your own body. 

  • How good health can be incentivized, and the work Calley is doing at True Medicine to make it easier for people to use their HSA funds for preventative health and wellness items like healthy food and exercise equipment.

  • And so much more!

Resources from this episode:

True Medicine

Calley Means | Website

Calley Means | Twitter

Calley Means | Instagram

AAP Childhood Obesity Guidelines Criticized | Healthline

Coca-Cola Accused of Paying NAACP to Call Soda Taxes 'Racist' | The Post Millennial

Foods from Subsidized Commodities Tied to Obesity | Reuters

The Fat of the Land: Do Agricultural Subsidies Foster Poor Health? | PMC

The NOVA Food Classification System

Obesity | CBS News

Two-Year Effects of Semaglutide in Adults with Overweight or Obesity: The Step 5 Trial | Nature Medicine

Psychedelic Drugs May Have Long-Lasting Mood Benefits | Healthline

Blame Nixon for the Obesity Epidemic | Los Angeles Times

Why Medical Schools Need to Focus More on Nutrition | Stanford Medicine

Why Antidepressants Don’t Work for So Many | ScienceDaily

Eggs Can Be Part of a Healthy Diet | Harvard Health

Bone Broth Benefits and Staying Healthy While Getting Your Dream Business off the Ground: Justin Mares | The Genius Life 82

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!

7 Comments

The Genius Life 275: Foods and Supplements to Boost Brain Health and Improve Stamina and Energy | Latt Mansor, PhD

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The Genius Life 275: Foods and Supplements to Boost Brain Health and Improve Stamina and Energy | Latt Mansor, PhD

Dr. Latt Mansor earned his PhD in Physiology, Anatomy, and Genetics from the University of Oxford, where he conducted research on the metabolic response of the type 2 diabetic heart to hypoxia. Currently, he is serving as the research lead at H.V.M.N. and hosting its Health via Modern Nutrition podcast. He is an expert on the ketogenic diet and the use of exogenous ketones.

What you'll learn from this episode:

  • The benefits of exogenous ketone supplementation, and how studies have demonstrated improvements in cardiovascular health, cognitive function in traumatic brain injuries, and improvement in glucose levels.

  • The different types of exogenous ketones, and the pros and cons of each.

  • How taking exogenous ketones can help you transition to a low-carb or keto diet without side effects and accelerate the process of becoming keto-adapted.

  • How taking exogenous ketones can simplify the fasting process and give you the benefits of autophagy while sustaining power throughout the day since fats do not increase insulin levels.

  • The benefits of switching up your diet from time to time to introduce stress to your microbiome and create adaptation and resilience.

  • And so much more!

Resources from this episode:

H.V.M.N.

Health via Modern Nutrition Podcast

Latt Mansor | Instagram

Latt Mansor | Twitter

Latt Mansor | LinkedIn

Dominic D'Agostino | Twitter

What Is Ischemia? Definition, Symptoms, Causes, Treatment | WebMD

Effects of Exogenous Ketone Supplementation on Blood Glucose: A Systematic Review and Meta-Analysis | PubMed

Clinical Review: Ketones and Brain Injury | PMC

Chronic Exogenous Ketone Supplementation Blunts the Decline of Cardiac Function in the Failing Heart | PubMed

Increased Oxidative Metabolism Following Hypoxia in the Type 2 Diabetic Heart, Despite Normal Hypoxia Signalling and Metabolic Adaptation | Wiley Online Library

Therapeutic Potential of Ketone Bodies for Patients With Cardiovascular Disease: JACC State-of-the-Art Review | ScienceDirect

Ketone Ester Treatment Improves Cardiac Function and Reduces Pathologic Remodeling in Preclinical Models of Heart Failure | PMC

Inhibition of Sarcolemmal Fat/CD36 by Sulfo-N-Succinimidyl Oleate Rapidly Corrects Metabolism and Restores Function in the Diabetic Heart Following Hypoxia/Reoxygenation | PubMed

The Complete Book of Ketones:  A Practical Guide to Ketogenic Diets and Ketone Supplements by Mary Newport | Amazon

Fasting: Limitless With Chris Hemsworth #3 | Disney+ 

Intermittent Fasting: Transformational Technique by Cynthia Thurlow at TEDxGreenville | YouTube

Krebs Cycle–An Overview | ScienceDirect Topics

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 274: How to Reverse Multiple Sclerosis and Prevent Autoimmune Diseases | Terry Wahls, MD

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The Genius Life 274: How to Reverse Multiple Sclerosis and Prevent Autoimmune Diseases | Terry Wahls, MD

Dr. Terry Wahls oversees clinical trials at the University of Iowa. She also has secondary progressive multiple sclerosis, which for four years kept her in a tilt-recline wheelchair. Dr. Wahls used a food and lifestyle plan she created specifically for her brain to regain her health, and she is now able to ride her bike to work every day. She shares how she did all this in her book The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles.

What you'll learn from this episode:

  • The role our mitochondria play in progressive diseases, and the nutrients that help support a healthy mitochondria, including B vitamins, creatine, carnitine, zinc, and magnesium.

  • How Dr. Wahls put her health first, abandoned her vegetarian diet, and found further healing in the AIP diet, and went on to develop the Wahls Protocol, which includes a modified paleo diet as one of the components.

  • Dr. Wahls' work with patients with TBI (traumatic brain injuries) at the VA, and how her patients improved by cutting gluten and sugar, using a step counter, and taking epsom salt baths. 

  • The benefits of eating dark, leafy greens for eye health, and why avoiding greens will likely mean you get cataracts sooner. 

  • Actionable advice on reducing the risk of developing an autoimmune disorder, including breastfeeding babies for a minimum of two years (longer is better), playing in the dirt, eating a variety of natural foods, and cooking and eating together as a family. 

  • And so much more!

Resources from this episode:

The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles by Terry Wahls M.D. | Amazon

Wahls UIHC Clinical Research

Dr. Terry Wahls | Website

Dr. Terry Wahls | Twitter

Dr. Terry Wahls | Facebook

Dr. Terry Wahls | Instagram

Dr. Terry Wahls | YouTube

TED Talk by Dr. Terry Wahls: Minding Your Mitochondria | YouTube

Trigeminal Neuralgia Symptoms and Causes | Mayo Clinic

Krebs Cycle: An Overview | ScienceDirect Topics

E-Stim: What It Is, How It Works, and Why It May Help You | Healthline

Nutrition: A Key Modulator of Cognitive Health | The Institute for Functional Medicine

The 13 Healthiest Leafy Green Vegetables | Healthline

Beneficial Effects of Mild Stress (Hormetic Effects): Dietary Restriction and Health | Journal of Physiological Anthropology

AIP (Autoimmune Protocol) Diet: Overview, Food List, and Guide

Why Take an Epsom Salts Bath? | Web MD

The Complete Book of Ketones: A Practical Guide to Ketogenic Diets and Ketone Supplements by Dr. Mary Newport | Amazon

Leaky Gut: What Is It, and What Does It Mean for You? | Harvard Health

7 Unexpected Benefits of Eating Together as a Family, According to Science | Parents

What Is Antagonistic Pleiotropy? | 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!

1 Comment

The Genius Life 273: How to Boost Your Mitochondria for More Energy, Better Sex, and a Longer Life | Molly Maloof, MD

4 Comments

The Genius Life 273: How to Boost Your Mitochondria for More Energy, Better Sex, and a Longer Life | Molly Maloof, MD

Dr. Molly Maloof is on a mission to radically extend healthspan and maximize human potential using scientific wellness, health technology, educational media, and health optimization medicine. She is the author of The Spark Factor: The Secret to Supercharging Energy, Becoming Resilient, and Feeling Better Than Ever.

What you'll learn from this episode:

  • The role of our mitochondria in our overall health and longevity,  and how we can increase autophagy and mitochondrial biogenesis through exercise, practicing fasting, and eating a healthy diet of minimally processed foods. 

  • Why women need to optimize nutrition and exercise according to where they are in their cycle. During the early follicular phase, women are able to metabolize carbs more and have more energy for intense workouts, but during the luteal phase, it’s time to slow down and focus on mitigating the effects of cortisol. 

  • The many paths to insulin resistance and why wearing a continuous glucose monitoring system is a great way to learn how stress, diet, sleep, meal timing, and exercise impact your glucose levels.

  • The detrimental effects ACEs (adverse childhood experiences) have on your health, why you should work on unpacking your trauma, and why human connection and love are an essential part of longevity and wellness. 

  • The apps and tools that Dr. Molly uses for ‘biohacking,’  which tests she uses to check nutrient levels for proper supplementation, and her thoughts on psychedelics for spirituality, sexual dysfunction, and PTSD.

  • And much more!

Resources from this episode:

The Spark Factor: The Secret to Supercharging Energy, Becoming Resilient, and Feeling Better Than Ever by Molly Maloof | Amazon

Dr. Molly Maloof | Website

Dr. Molly Maloof | Instagram

Dr. Molly Maloof | Twitter

Dr. Molly Maloof | Facebook

Dr. Molly Maloof | LinkedIn

COVID-19, Immune Supplements, Quarantine Wellness, and Audience Q&A | Molly Maloof, MD | The Genius Life 99

Fasting, Getting Fat-Adapted, and Boosting Your Mitochondria | Molly Maloof, MD | The Genius Life 67

Oura Ring

Natural Cycles

Wild AI

Clue App

Period Tracker Applications: What Menstrual Cycle Information Are They Giving Women? | PMC

Human Connection: Why It's Important | Psych Central

Can Stress Cause High Blood Sugar? What You Need to Know | Verywell Health

Levels, Tests, High Homocysteine Levels | Cleveland Clinic

Mitochondrial Biogenesis - an Overview | ScienceDirect Topics

Mitochondrial Dysfunction in Depression | PMC

Metabolic Flexibility in Health and Disease | PMC

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

Clinical Evidence for Targeting NAD Therapeutically | PMC

Take The ACE Quiz—And Learn What It Does And Doesn't Mean | NPR

Understanding Protective Childhood Experiences | Prevention Technology Transfer Center (PTTC) Network

Sexual Issues in Treating Trauma Survivors | PMC

Polyvagal Theory | Wikipedia

Levels

The Switch: Ignite Your Metabolism with Intermittent Fasting, Protein Cycling, and Keto by James Clement | Amazon

Vitamins in Aging, Health, and Longevity | 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!

4 Comments

The Genius Life 272: How to Speed Up Metabolism with Reverse Dieting; Staying on Track When Eating Out | Don Saladino

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The Genius Life 272: How to Speed Up Metabolism with Reverse Dieting; Staying on Track When Eating Out | Don Saladino

Don Saladino is a well-known fitness entrepreneur and personal trainer. He is the owner and founder of Drive495, a high-end gym in New York City, and has trained a number of high-profile clients, including actors and professional athletes. He is also known for his appearances in various media outlets, including Men's Health and Men's Fitness, and for his regular contributions to fitness-related publications.

What you'll learn from this episode:

  • The importance of proper form for injury prevention, and why you should be doing an active warm-up to focus on areas that may need a little mobility work.

  • The biggest reasons alcohol can sabotage your fitness goals and how to minimize the adverse effects by eating at least 220 calories of protein and fat before drinking.

  • How to overhaul your diet and life in a sustainable way by making one change per month. Start with something small, like drinking half your weight in ounces of water per day, and build your next habit the following month. 

  • What reverse dieting is, and why you might need to slowly increase calories if you’ve been in an extreme deficit for a while.

  • Hacks for eating the foods you love in moderation without allowing them to blow your fitness and weight loss goals, including drinking a protein shake before going out to eat, and creating barriers around snacks and treats (e.g., don’t keep them in the house).

  • And so much more!

Sponsors:

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The Genius Life 271: Powerful Daily Habits For a Happier, Healthier, and More Fulfilling Life | Robert Waldinger, MD

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The Genius Life 271: Powerful Daily Habits For a Happier, Healthier, and More Fulfilling Life | Robert Waldinger, MD

Dr. Robert Waldinger is a psychiatrist and professor who leads the Harvard Study of Adult Development, the longest scientific study on happiness. He is the author of The Good Life: Lessons from the World's Longest Scientific Study of Happiness, in which he explores the impact of relationships on health and well-being.

What you'll learn from this episode:

  • What the results of the longest study of adult development show us about living a good life: people who thrive, live longer, and stay free from disabilities are the people who take care of their physical health, and have the warmest and greatest number of connections.

  • The epidemic of loneliness—currently, one in four adults report feeling lonely, and experiencing loneliness is a health risk factor that rivals smoking and obesity.

  • How to engage with social media in ways that increase your connection to others, energize you, and minimize comparison and FOMO. 

  • All about relationship fitness—why you need to be intentional with your relationships, how to carve out time to spend with people who bring you joy, the importance of finding a work BFF, and why you should chat with casual acquaintances for a hit of dopamine.  

  • Why investing in experiences will yield more happiness than buying material things, and why you should plan your experiences in advance to get the added boost of anticipation. 

  • And much more!

Sponsors:

Resources from this episode:

The Good Life: Lessons from the World's Longest Scientific Study of Happiness by Robert Waldinger | Amazon

Robert Waldinger | Website

Robert Waldinger | Twitter

Robert Waldinger: What Makes a Good Life? Lessons from the Longest Study on Happiness | TED Talk

Over Nearly 80 Years, Harvard Study Has Been Showing How to Live a Healthy and Happy Life | The Harvard Gazette

Loneliness Has Same Risk as Smoking for Heart Disease | Harvard Health

Loneliness Rivals Obesity, Smoking as Health Risk | WebMD

Prolonged Social Isolation and Loneliness are Equivalent to Smoking 15 Cigarettes A Day | Extension UNH

Bowling Alone: Revised and Updated: The Collapse and Revival of American Community by Robert D. Putnam | Amazon

U.K. Appoints a Minister for Loneliness | The New York Times

Why Swedes Are So Lonely | Vice

The Increasing Importance of a Best Friend at Work | Gallup

Want More in-the-Moment Happiness? Buy Experiences, Not Stuff | Psychology Today

The Relationship between Education and Dementia: An Updated Systematic Review | PMC

Monster: The Jeffrey Dahmer Story | Netflix

Exercise Is an All-Natural Treatment to Fight Depression | Harvard Health

Dr. Richard J. Davidson | Center for Healthy Minds

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 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!

Comment

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!

1 Comment

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

Comment

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

1 Comment

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

Comment

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

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