Max Lugavere 1 source tracked
Health and science journalist, New York Times bestselling author, and host of The Genius Life podcast, focused on brain health and nutrition.
About Max Lugavere →
Max Lugavere is a health and science journalist, New York Times bestselling author, and the host of The Genius Life podcast. He is the author of Genius Foods, The Genius Life, and Genius Kitchen, and co-director of Little Empty Boxes, a documentary about his mother's experience with dementia. His work focuses on the role of diet and lifestyle in brain health and the prevention of cognitive decline, an area he began investigating after his mother was diagnosed with a neurodegenerative disease. Earlier in his career, he was a presenter on Current TV.
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Organic (prompted)
Astaxanthin is a great supplement Max believes in, though without acute nootropic effect.
“I'm a big believer in Astaxanthin. I think it's fantastic
TG▶ 31:10CaveatsNot an acute cognitive boosterCertaintypersonal onlyrecommendation -
Organic (prompted) In a protocol
Protect your head from injury, especially if you carry Alzheimer's risk genes; Max quit boxing for this reason.
“protect your head, make sure that you're not sustaining any head injuries
TG▶ 4:55Certaintyexplicitstrong endorsement -
Organic (prompted)
B-complex (folate, B6, B12) reduces brain atrophy ~50% in mild cognitive impairment patients with elevated homocysteine.
“supplementing with a B complex... dramatically by about 50 up to 50% reduced the atrophy of the brain
TG▶ 54:30DosageIncludes folate, B6, B12CaveatsEffect depends on adequate omega-3 status and elevated homocysteine — not one-size-fits-allCertaintyexplicitstrong endorsement -
Recommended back-catalog episode with neuroscientist Ben Rein on loneliness as a pro-inflammatory stressor affecting long-term brain health.
“Highly recommend checking out an interview that we did recently with a neuroscientist by the name of Ben Reen
TG▶ 16:30Certaintyexplicitrecommendation -
Organic (prompted)
Drinking caffeinated coffee supports mental sharpness and links to better cardiovascular and neuroprotective outcomes.
“Caffeine is great from the standpoint of staying mentally sharp
TG▶ 48:00Certaintyexplicitstrong endorsement -
Organic (prompted) Alternative
Newer-generation antihistamine considered safer than first-gen anticholinergics.
“Claritin, Zyrtec, I believe Allegra, they don't as easily pass the blood brain barrier
TG▶ 26:50Certaintyexplicitrecommendation -
Organic (prompted)
Keep bedroom dark and cool, and reserve it for sleep and sex — no TV, no work.
“the bed should be for sleep and sex
TG▶ 14:30Certaintyexplicitrecommendation -
Organic (prompted) In a protocol
Dark leafy greens are excellent for brain health.
“Dark leafy greens are incredible for brain health
TG▶ 11:40Certaintyexplicitrecommendation -
Organic (prompted) Alternative
Newer-generation antihistamine considered safer than first-gen anticholinergics.
“Claritin, Zyrtec, I believe Allegra
TG▶ 26:50Certaintyhedgedrecommendation -
Sponsor read
Lab testing service offering 160+ biomarkers annually including ApoB, insulin, inflammation, hormones.
“function health is dope
TG▶ 17:30Dosage$365/year membershipCertaintyexplicitstrong endorsement -
Organic (prompted)
Get blood homocysteine measured to determine if B-complex supplementation would benefit you.
“if you go and get your labs drawn, you have high levels of homocysteine
TG▶ 55:30Certaintyexplicitrecommendation -
Organic (prompted) Alternative
Newer-generation allergy drugs like Claritin are non-sedating, don't readily cross BBB, and are safer alternatives.
“newer generation allergy drugs are pretty safe
TG▶ 26:50Certaintyexplicitrecommendation -
Endorsement
Collagen-based protein gummies Max is involved with; useful as snack but not for primary protein needs.
“a protein gummy company called more or less
TG▶ 1:02:40CaveatsMostly collagen, won't hit leucine threshold; disclosed business involvementCertaintypersonal onlypersonal use -
Organic (prompted)
Get bright natural light into eyes soon after waking to anchor circadian rhythm and stop melatonin.
“I try to get adequate sunlight in through my eyes... relatively soon after I wake up
TG▶ 46:30DosageFirst thing in morning, doesn't need to be sunny dayCertaintyexplicitstrong endorsement -
Organic (prompted)
Daily multivitamin shown in COSMOS-Mind trial to slow cognitive decline equivalent to 2 years of aging in older adults.
“taking a multivitamin significantly improved cognitive function
TG▶ 56:40DosageDaily; doesn't need to be expensive; avoid mega dosesCertaintyexplicitrecommendation -
Organic (prompted)
Take 1-2g daily combined EPA/DHA fish oil to improve omega-3 index and support brain health.
“I try to get about one to two grams of Omega threes every day
TG▶ 29:50Dosage1-2 grams combined EPA+DHA dailyCaveatsLook for IFOS certified, triglyceride form, adequate potencyCertaintyexplicitstrong endorsement -
Organic (prompted) In a protocol
Prioritize protein in your diet — aim ~1.6g/kg body weight daily — to support muscle, satiety and brain health.
“I am for about 1.6 grams of high quality protein per kilogram of body weight
TG▶ 9:00Dosage~1.6 g/kg body weight per dayCertaintyexplicitstrong endorsement -
Sponsor read
Clean whey protein, 21g per serving, third-party tested against 200+ contaminants; bourbon vanilla flavor.
“Puri's PW one whey protein
TG▶ 36:40Dosage21g protein per servingCertaintyexplicitstrong endorsement -
Higher-protein chip brand Max enjoys for hitting protein targets.
“I love quest chips, no affiliation
TG▶ 1:02:30Certaintypersonal onlypersonal use -
Organic (prompted) In a protocol
Get 6-9 hours of high-quality sleep nightly to support glymphatic clearance of brain plaques.
“getting six to eight hours or nine hours of sleep per night is really important
TG▶ 12:20Dosage6-9 hours per night, consistent bedtimeCertaintyexplicitstrong endorsement -
Organic (prompted) In a protocol
Resistance training 4-5 days per week to build muscle size and strength, supporting metabolic and brain health.
“resistance training regimen... four to five days a week
TG▶ 6:20Dosage4-5 days per weekCaveatsNo silver bullet — can still develop dementiaCertaintyexplicitstrong endorsement -
When caring for loved ones with cognitive decline, compassionately go along with their incorrect statements rather than correcting them.
“therapeutic fibbing is a really compassionate way
TG▶ 43:40Certaintyexplicitrecommendation -
Organic (prompted)
Walking treadmill (~$200-300 on Amazon) placed under a standing desk to add movement during work.
“I even recently fairly recently bought a treadmill... like to go underneath my desk
TG▶ 46:10Certaintypersonal onlypersonal use -
Organic (prompted)
Whey protein is the cleanest, highest-quality protein powder; ~10% leucine; gold standard for muscle protein synthesis.
“whey protein is the best. It's the cleanest
TG▶ 1:00:20Dosage~25g serving to hit 2.5g leucine threshold; prefer vanilla or unflavoredCaveatsAvoid chocolate flavors (lead exposure); look for COACertaintyexplicitstrong endorsement -
Organic (prompted)
Don't use collagen as your primary protein supplement — it's incomplete and inferior for muscle protein synthesis. Use as adjunct only.
“you generally want to avoid collagen... use collagen as an adjunct
TG▶ 1:03:00CaveatsFine as adjunct; avoid whey blends that don't disclose proportionsCertaintyexplicitmild caution -
Organic (prompted)
Avoid chronic use of Benadryl — first-generation antihistamines are anticholinergic and increase dementia risk.
“Chronic daily use for years. I would avoid
TG▶ 26:00DosageOccasional use OK; avoid chronic daily useCaveatsDose, frequency, cumulative effect matter; occasional use is fineCertaintyexplicitstrong warning -
Organic (prompted)
Anticholinergic sleep/anti-nausea drug — caution with chronic use including during pregnancy.
“many pregnant women are advised to take Unisom
TG▶ 27:00CaveatsNo human data on anticholinergic use in pregnancy and child outcomes; precautionary approachCertaintyhedgedmild caution -
Organic (prompted)
Erythritol sugar alcohol is fine for occasional use; cardiovascular concern studies are tenuous.
“I'm not concerned with the infrequent use of erythritol
TG▶ 33:40CaveatsAvoid overconsumptionCertaintyhedgedoffhand mention -
Organic (prompted)
Nicotine is a nootropic that may acutely boost cognition but isn't recommended for dementia prevention.
“nicotine has not been shown in any research that I'm aware of to prevent dementia
TG▶ 20:40CaveatsBad for cardiovascular and cardiorespiratory health; addictive; raises heart rate and blood pressureCertaintyhedgedmild caution