When To Eat For Optimal Brain Function with Max Lugavere

HEALTHY CELL MEMBRANES

• Supplements Max gave Jim: phospholipid DHA—your brain uses this to create healthy cell membranes, important because our cell membranes form all the receptors involved in mood, executive functioning, attention and memory.
• We rely on the proper operation of these membranes to allow neurotransmitters to do their job.
• Carotenoid astaxanthin compound, unique marine compound (found in wild salmon, lobster, etc.) that activates FOX03 brain pathway, protects eyes, and promotes neuroplasticity.

GENIUS FOODS

• Genius foods Max suggests in his book: foods filled with nutrients, fats, vitamins to increase longevity, combat inflammation, promote detox, and improve brain health.
• Avocados
• Dark leafy greens
• Eggs
• Grass-fed beef
• Extra-virgin olive oil
• Blueberries
• Wild salmon
• Cruciferous vegetables
• Dark chocolate
• Nuts

WHEN TO EAT

• Intermittent fasting for performance: getting back to balance between fed and fasted state, catabolic (building strength) and anabolic (breaking down) state, today we’re not able to achieve that balance because chronically eating.
• Chronic eating prevents the brain from using ketones for fuel (the byproduct of fat metabolism).
• Max’s suggestion: don’t eat for a few hours after you wake up, and don’t eat for a few hours before you go to sleep — extend the window in which you don’t eat.
• When you wake up: a spike in cortisol, depleted glycogen, and fat burning.
• Cortisol is a fat-burning hormone that enables your brain to receive energy from fat.
• Ketones are a signaling molecule, turn on hormones involved in neuroplasticity.
• Avoid eating 2-3 hours before sleep: lymphatic system and brain are cleaning while we sleep, and increased insulin levels from food consumption might interfere with this process.
• Don’t get neurotic about the window Max suggest; it’s a framework, not a strict rule — e.g., if you end up at a social dinner don’t worry too much.
• Don’t forget social interaction is an essential contributor to optimal brain function and lifespan.

CONNECTEDNESS

• Don’t forget other important aspects of health outside of nutrition: connectedness and exercise.
• Loneliness impacts your genetic expression, use meals as an opportunity to connect.
• Blue Zone studies investigate not just what was eaten but who, when it was eaten.

FASTING RESEARCH

• Researchers mentioned: Valter Longo | Satchin Panda
• We didn’t evolve with food constantly around.
• We become more clever when food ceases to be around—stokes a stress response, neurotransmitters, promotes alertness and more advantageous gut-level decisions.
• Max stacks important meetings and calls in the morning when he’s in a fasted state, so he is more alert.