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 Max suggests in his book: foods filled with nutrients, fats, vitamins to increase longevity, combat inflammation, promote detox, and improve brain health.
- Dark leafy greens
- Grass-fed beef
- Extra-virgin olive oil
- Wild salmon
- Cruciferous vegetables
- Dark chocolate
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.
- 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.
- 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.
*** Please note, this episode is educational only and is not intended to diagnose or treat medical conditions.Please consult your healthcare provider if you have any questions or concerns.