----- Max is a sought after nutrition expert and author of Genius Foods. He reveals top nutrition and lifestyle strategies to boost brain memory & mental performance. Crush your next workout and support your Intermittent Fasting lifestyle with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix Use code podcast at checkout to save Link to Genius Kitchen https://amzn.to/3FA4TJT ➢ Check out Genius Foods: http://amzn.to/2HJdcU7 Key Timestamps: 0:00 Intro 4:50 Vegetables are needed for the health of your microbiome and gut mucosa. 7:50 Carotenoids in grass fed beef are beneficial for your brain. 8:55 Women who did not eat 3 to 4 servings of red meat per week were twice as likely to suffer from depression or a major mood disorder, research showed. 10:02 Red meat contains vitamin B12, zinc, creatine, and the most bioavailable source of iron. 11:04 Sixty percent of the calories that Americans consume come from 3 plants: wheat, corn and rice. 12:32 When we first awaken, our hormones are set up to burn fat. Cortisol, your body's chief catabolic hormone, is at its peak about 45 minutes are your awaken. 14:11 People who eat dark leafy greens every day, have brains that on scans look 11 years younger. 14:30 Some of the most valuable nutrients in dark leafy greens are only absorbed in the presence of fat. 15:44 Don't eat sugar with meat. 18:46 Fasting increases alertness by increasing serum levels of neurotransmitter orexin- A. 19:46 Green tea contains theanine and caffeine, which work synergistically as a neurotropic, boosting working memory. 21:23 Decision-making is more prone toward beneficial outcomes when done in a fasted state. 22:41 Sixty-five percent of the American planted land mass is dedicated to growing wheat, corn and soy. 27:09 Our visceral fat has 4 times the amount of cortisol receptors as subcutaneous fat. 28:45 Sleep turns your brain into a dishwasher via the glymphatic system. 32:45 Amyloid may be antimicrobial, a protective protein. Amyloid has been assumed to be the causative factor in Alzheimer's. Research does not support this. 35:31 Alzheimer's begins in the brain 30 to 40 years before the first symptom. 36:35 Carbohydrates are not the smoking gun in Alzheimer's disease. 40:08 The LDL-P, particulate size measurement, is a more reliable biomarker for assessing cardiovascular risk. Large fluffy LDL particles are like busses. Cars, or smaller particles, cause traffic problems in the blood. 45:15 Cholesterol lowering medications lower your body's cholesterol production has been related to cognitive problems that can, in extreme cases, look like dementia. 46:23 Inflammation is closely related to heart disease risk. Heart disease risk relates to the brain. 46:49 Cholesterol isn't the bad guy. Keep it and the lipoprotein carriers healthy. 49:45 IRS-1 (insulin receptor substrate 1) inactive form is found in higher amounts in people who appear to be at risk for Alzheimer's disease. IRS-1 is related to insulin resistance in the brain. 51:25 Lifestyle interventions can, not only delay cognitive decline, but improve processing speed by 150% and improve executive function by 83%, according to The Finger Trial of older at-risk participants.. 56:33 Saturated fat reduces the amount of LDL receptors on the liver, impeding LDL recycling, important for large bus cholesterol. 01:01:36 Oils and fats are not nutrient dense and do not promote satiety as well as protein. 01:08:36 Diminished glucose metabolism is a feature of a brain with Alzheimer's disease. 01:12:11 Alzheimer's patients develop a sweet tooth. It is thought to be their brains crying out for energy. 01:18:56 Experience thermal stress. There is a 65% reduction in Alzheimer's disease with sauna use, 4 - 7 times per week. 01:22:15 Max's Morning Routine: He goes outside for cold exposure and sunlight. 01:23:58 Max's Desert Island Nutrient: Astaxanthin, a marine carotenoid, is good for your skin, eyes and brain, and stokes the FOX03 pathway, which is associated with longevity. 01:26:55 Max's Elevator Speech: He would like regulation over what is marketed as healthy.