#560 - Max Lugavere - How To Optimise Human Nutrition
Dec 3, 2022
auto_awesome
Max Lugavere, a health expert and diet advocate, dives into the complexities of human nutrition. He examines the efficacy of popular diets like the carnivore diet and critiques misleading systems like Tufts University's Food Compass. The conversation highlights the dangers of seed oils, the importance of magnesium and dark leafy greens for brain health, and the necessity of quality supplements like fish oil. Max advocates for prioritizing food quality over calorie-counting to optimize health, emphasizing personalized approaches to nutrition.
Magnesium is a crucial mineral that plays a role in hundreds of enzymatic processes in the body and can be sourced from green vegetables, almonds, and dark chocolate.
When selecting a magnesium supplement, magnesium glycinate is a recommended option due to its high bioavailability and lack of gastrointestinal side effects.
Consuming a diet rich in magnesium from sources like dark leafy greens, almonds, and dark chocolate can contribute to better overall levels of the mineral and support various bodily functions.
Regular use of mouthwash, especially when used two or more times per day, may increase the risk of hypertension and type 2 diabetes, so it is recommended to limit its use.
Deep dives
The importance of magnesium in the body
Magnesium is a crucial mineral that plays a role in hundreds of enzymatic processes in the body. It is involved in ATP synthesis, DNA repair, and many other vital functions. Unfortunately, around 50% of the population underconsumes magnesium, which can lead to deficiencies. Magnesium can be sourced from green vegetables, almonds, and dark chocolate. It is recommended to consume 400-500 milligrams of magnesium daily.
Choosing a magnesium supplement
When selecting a magnesium supplement, magnesium glycinate is a recommended option. It does not have a laxative effect like magnesium citrate, making it easier to incorporate into your daily routine. Magnesium glycinate is highly bioavailable and provides the benefits of magnesium without gastrointestinal side effects. It is important to find a supplement that meets your specific needs and preferences.
The benefits of a diet rich in magnesium
Consuming a diet that is rich in magnesium can contribute to better overall levels of the mineral. Dark leafy greens, almonds, and dark chocolate are excellent sources of magnesium. Incorporating these foods into your diet can help meet the daily magnesium requirements. Additionally, magnesium plays a crucial role in various bodily functions, including energy generation and DNA repair.
The Triage Theory of aging
According to the Triage Theory of aging proposed by aging scientist Bruce Ames, when minerals are scarce in the body, they are allocated to more essential survival functions. Magnesium is essential for DNA repair, which is a long-term cellular process. When magnesium is limited, the body prioritizes energy generation over DNA repair, which can lead to accelerated aging. Ensuring an adequate magnesium intake is crucial for maintaining optimal health and longevity.
Magnesium glycinate for hearing protection and migraine prevention
Magnesium glycinate, or bis-glycinate, is an effective source of magnesium that can be taken without food. It has been shown to prevent noise-induced hearing loss in individuals who are regularly exposed to loud noise. It is also beneficial for migraine prevention.
Potential dangers of using antiseptic mouthwash
Regular use of antiseptic mouthwash can have harmful effects on our oral and overall health. It indiscriminately kills bacteria in our mouth, including the ones involved in the nitric oxide pathway, which is important for blood flow, reducing blood pressure, insulin signaling, and insulin sensitivity. Research suggests that frequent use of mouthwash can increase the risk of hypertension and type 2 diabetes. It is recommended to limit the use of mouthwash, especially for those who use it two or more times per day.
Developing a healthy relationship with the sun and potential alternatives to sunscreen
Building a healthy relationship with the sun is important for various health reasons. Sun exposure helps in the synthesis of nitric oxide, which improves blood flow and is vital for vitamin D synthesis. Gradually increasing sun exposure and avoiding sunburns is recommended. In terms of sun protection, mineral-based sunscreens, such as those containing zinc oxide or titanium oxide, are preferable. They create a physical barrier between the skin and the sun. Astaxanthin, a compound found in wild salmon or available as a supplement, may also provide some internal sun protection. It can act as an antioxidant and protect against sun damage.
Max Lugavere is a health and wellness expert, author and a diet advocate.
Working out what to eat is hard. Which is odd because everybody does it. You'd think that the science of nutrition, a thing the entire human race relies on multiple times per day, would have some definitive answers. Thankfully Max can explain why it's such a mess and give some solid principles we can all use.
Expect to learn whether carnivore is an optimal diet for us all to follow, whether organic and non-GMO actually makes that much of a difference, what to look for in a magnesium supplement, the actual science of seed oils, whether sunscreen is a danger, why nutrition science is so contested, why calories matter but they aren't all that matter and much more...
