Speaker 1: Welcome to the Psychology Podcast, where we give you insights
Speaker 1: into the mind, brain, behavior and creativity. I'm doctor Scott
Speaker 1: Barry Kaufman, and in each episode I have a conversation
Speaker 1: with a guest. You will stimulate your mind and give
Speaker 1: you a greater understanding of yourself, others, and the world
Speaker 1: to live in. Hopefully we'll also provide a glimpse into
Speaker 1: human possibility. Thanks for listening and enjoy the podcast today.
Speaker 1: It's great to have Max Lugavier on the podcast. Max
Speaker 1: is a filmmaker, health and science journalist, and the author
Speaker 1: of the New York Times best selling book Genius Foods
Speaker 1: Become Smarter, happier, and more productive While Protecting Your Brain
Speaker 1: for Life, which is now published in eight languages around
Speaker 1: the globe. He's also the host of the number one
Speaker 1: iTunes health podcast, The Genius Life. Lukavier appears regally on
Speaker 1: The Doctor Oz Show, The Rachel Ratio, and The Doctors.
Speaker 1: He has contributed to Medscape, Vice, Best Company, CNN, and
Speaker 1: The Daily Beast. Has been featured on NBC Nightly News,
Speaker 1: The Today Show, and in The Wall Street Journal. He's
Speaker 1: a sought after speaker and has given talks at South
Speaker 1: By Southwest, ted X, the New York Academy of Sciences,
Speaker 1: the Biohacker Summit in Stockholm, Sweden, and many others. Max
Speaker 1: is excited to release his sophomore book, The Genius Life
Speaker 1: Heal your Mind, Strengthen your Body, and Become Extraordinary, a
Speaker 1: lifestyle guide to living happily and healthily with proven research
Speaker 1: based lifestyle tactics, and it is available now for pre order.
Speaker 1: So great to have you on the show, Max Wilgovier. Hey,
Speaker 1: you know, as you were reading off you know, the
Speaker 1: my the accolades in my Bio, I realized that you're
Speaker 1: going to be speaking of the Biohacker Summit, are you not?
Speaker 1: I share, am. That's why I was almost going to
Speaker 1: be like a whoa hoo Biohacker Summit. Yes, that's awesome.
Speaker 1: Those are That's a great that's a great team over there.
Speaker 1: So yeah, yeah, thanks for having me. They're awesome. Shout
Speaker 1: out to Inca imminein Woo. That is awesome. I don't
Speaker 1: know if you know her, she uh does great work there. Okay, cool,
Speaker 1: so let's let's dive into this new book. You know, well,
Speaker 1: I just want to ask why you decided to write
Speaker 1: this book was there so much overfull of material from
Speaker 1: the first one You're like, oh my gosh, there's so
Speaker 1: much more to have to more. I have to tell people. Yeah,
Speaker 1: it's such a good question. I mean, I did write
Speaker 1: Genius Foods, which was my first book to be comprehensive
Speaker 1: and thorough, but I mean, by and large, it's a
Speaker 1: nutritional care manual for the human brain. So you know,
Speaker 1: I wrote it not knowing that I would ever get
Speaker 1: the opportunity to write a second book. But in it,
Speaker 1: the focus really is on what we currently know about
Speaker 1: dementia risk mitigation, as well as this burgeoning field that
Speaker 1: you may have heard of called nutritional psychiatry, which really
Speaker 1: looks specifically at how food effects mood, and so anybody
Speaker 1: who interested in, you know, the dietarian lifestyle interventions that
Speaker 1: could potentially be used to uh, you know, treat symptoms
Speaker 1: of various types of dementia I mean, namely Alzheimer's disease
Speaker 1: or in the risk reduction for Alzheimer's disease in other
Speaker 1: forms of dementia. I mean, it really is sort of
Speaker 1: a tone and it goes deep into ketogenic diets and
Speaker 1: why that's such a fascinating line of research. It talks
Speaker 1: about intermittent fasting and things like that. But lo and behold,
Speaker 1: what I discovered while writing the book and over the
Speaker 1: course of that journey is that nutrition really is just
Speaker 1: one part of the story. That to live a sort
Speaker 1: of optimal what I call a genius life today really
Speaker 1: requires you to be cognizant of a myriad of aspects
Speaker 1: of how you how one lives. So nutrition is I
Speaker 1: think a crucial part of that of that piece. But
Speaker 1: the Genius Life, it goes into nutrition with a sort
Speaker 1: of different uh uh different, with different sort of goals
Speaker 1: in mind and different a different sort of prescriptive approach
Speaker 1: which i'll i'll get into, but it also details what
Speaker 1: we know about how to you know, get the most
Speaker 1: efficient gains from your workouts in terms of cardio respiratory, fitness,
Speaker 1: strength improvements, uh lean mass gain. It talks about the
Speaker 1: growing field of research that's being called circadian biology, so
Speaker 1: how our bodies and our brains respond to cues that
Speaker 1: let it know what time of day it is, and
Speaker 1: this is super important stuff. Talks about stress, mitigation, sleep,
Speaker 1: the relationship that we have with nature, and uh temperature.
Speaker 1: So I think that thermo Thermal stress is another really
Speaker 1: important and crucial part of getting healthy today and feeling optimal,
Speaker 1: which is something that we kind of, you know, like,
Speaker 1: are are these ancient thermoregulatory systems that we have hardwire
Speaker 1: in us have basically become vestigial organs because of the
Speaker 1: fact that we all exist, you know, with chronic climate control,
Speaker 1: you know, at our fingertips. So it goes into sort
Speaker 1: of all the different ways that you can sort of
Speaker 1: tweak your lifestyle to better support clarity, energy, attention, focus,
Speaker 1: better health and also uh in terms of the nutritional recommendations,
Speaker 1: and this sort of permeates the rest of the recommendations
Speaker 1: that I make in the book. It really goes deep
Speaker 1: into how to optimize your body composition and to lose
Speaker 1: weight and to shift your body composition to a healthier state.
Speaker 1: So whereas the nutritional recommendations that I make in Genius
Speaker 1: Foods were really about giving your brain the nutrients that
Speaker 1: it's going to require to age healthily, what we now
Speaker 1: know is that any number of chronic diseases, whether it's
Speaker 1: cardiovascular disease, cancer, Alzheimer's disease, you know, these conditions we're
Speaker 1: seeing sky rocket today because for the most part. They're
Speaker 1: tied to the fact that you know, we've just become
Speaker 1: so metabolically dysregulated due to our diets, and it makes
Speaker 1: recommendations in The Genius Life that are really all about
Speaker 1: giving you the most satiety for your buck, the highest
Speaker 1: level of nutrient density and your food, while also you know,
Speaker 1: helping with weight loss or specifically fat loss and the
Speaker 1: maintenance of lean mass, which becomes crucially important as we age.
Speaker 1: So it's a different prescription. It's it's I think broader
Speaker 1: than just dementia prevention. I mean, that is certainly a
Speaker 1: big part of it, but it also you know, I mean,
Speaker 1: it's just going to get you healthier. So I guess
Speaker 1: like longevity and health span are are more of a
Speaker 1: focus in this book. It's a bit broader, I would say, excellent,
Speaker 1: And you're the type of person that that really does
Speaker 1: try to live what they preach. There's just so much
Speaker 1: you can't do, like one hundred percent of everything in
Speaker 1: your book. You would be overwhelmed. Sometimes it's you need
Speaker 1: a break from hacking and optimizing. Yeah, yeah, no, you're
Speaker 1: totally right. I mean I do, I do walk the walk.
Speaker 1: I think that knowledge is power and that and that
Speaker 1: power becomes, you know, exponentially more useful when it's put
Speaker 1: into practice. So what I like, I mean, what I
Speaker 1: offer readers of the book is the little simple things
Speaker 1: that you can do, and whether or not you do
Speaker 1: all of them or just a few of them, they're
Speaker 1: going to have big wins in terms of how you
Speaker 1: feel in the here and now, but then also in
Speaker 1: terms of health down the road. But I think that
Speaker 1: the low hanging fruit. I try to really kind of
Speaker 1: highlight what the low hanging fruit are for people. And
Speaker 1: so nutritionally, I mean, i'll just give you an example
Speaker 1: or a handful of examples. One of the one of
Speaker 1: the nutritional recommendations that I make in The Genius Life
Speaker 1: that diverges from the recommendations that I made in Genius
Speaker 1: Foods is to prioritize protein. So we live in a
Speaker 1: time where experts are referring to energy toxicity being a
Speaker 1: pervasive threat to our health and certainly our waistlines. The
Speaker 1: fact that you know, our diets have become saturated in
Speaker 1: ultra refined carbohydrates and added oils and you know, things
Speaker 1: like that, and our diets have become largely saturated with
Speaker 1: ultra processed foods. Sixty percent of the calories that we
Speaker 1: consume today come from packaged, processed convenience foods. And these
Speaker 1: foods are usually deficient in protein. They're just carbs and
Speaker 1: fat essentially, and carbs in fat typify the standard American
Speaker 1: diet really. I mean, if you want to make any
Speaker 1: organism in a lab overweight, you feed it chow that
Speaker 1: is predominantly carbs and fat. It is really good at
Speaker 1: screwing up our metabolisms. It promotes hyperphagia, which is basically
Speaker 1: the scientific term for overeating. And we can see this
Speaker 1: in our own behavior, you know, like take foods like pizza,
Speaker 1: ice cream, chips, whatever, I mean, any of the junk
Speaker 1: foods that are lining our supermarket aisles. They are usually
Speaker 1: combinations of both carbs and fat. Right, there's no such
Speaker 1: thing as an essential carbohydrate and fat. While we do
Speaker 1: require for you know, essential fatty acids and things like that,
Speaker 1: and fat is useful for satiety. I think protein is
Speaker 1: one of those things that you really should prioritize with
Speaker 1: every meal and even for your snacking. Protein is the
Speaker 1: most satiating macronutrient. People who under consume protein tend to
Speaker 1: consume more carbs and fat. There's this idea called the
Speaker 1: protein leverage hypothesis that states that are or deposits that
Speaker 1: are hunger mechanisms are driven by our requirement for amino
Speaker 1: acids and ultimately nitrogen, and so at every meal, this
Speaker 1: is a crucially important tool. And I think this is
Speaker 1: something that the fitness community has known for a long time,
Speaker 1: but the general population really has not, and there's all
Speaker 1: this conflicting There are all these conflicting statements that are
Speaker 1: made in the media, like you know, we're eating too
Speaker 1: much protein, we should cut down on our consumption of protein.
Speaker 1: But it's the most satiating macronutrient. So in terms of
Speaker 1: like you know, sniping down on hunger, you know, with ease,
Speaker 1: it's crucially important. Protein is also the most important macronutrient
Speaker 1: in terms of growing and maintaining lean mass, which becomes
Speaker 1: increasingly difficult as we get older. Having larger and stronger
Speaker 1: muscles on your body is strongly inversely related to levels
Speaker 1: of inflammation insulin resistance, which is the hallmark of type
Speaker 1: two diabetes. So this is just like an amazing thing
Speaker 1: and it's something that I do at every meal. At
Speaker 1: every meal, I'm trying to get you know, as much
Speaker 1: protein as I can. And contrary to popular belief, it's
Speaker 1: actually pretty difficult to over consume protein because it's so satiating.
Speaker 1: So you know, half of my plate will be either
Speaker 1: grass fed beef or chicken or wild fatty fish. I mean,
Speaker 1: these foods are so packed with other nutrients, but the
Speaker 1: protein I think is an important part of that of
Speaker 1: that equation. And then yeah, and then I love to
Speaker 1: load up with you know, produce, low starch fibers, veggies,
Speaker 1: dark leafy greens, roasted vegetables and things like that. And
Speaker 1: that's like an amazing prescription. And then when I'm eating
Speaker 1: my food, it's crucially important as well to be present
Speaker 1: with it. So this is another thing that I think
Speaker 1: it's reflective of sort of the modern milieu where we're
Speaker 1: all sort of our faces are in our devices all
Speaker 1: the time. But research actually suggests that people who eat
Speaker 1: while they're distracted, whether it's with printed material or smartphones
Speaker 1: or TV, actually consume fifteen percent higher calories. And so
Speaker 1: just being just putting away the phone and being more
Speaker 1: present with your food, it's a great tip to make
Speaker 1: sure that you're not over consuming calories and of course,
Speaker 1: calorie or energy excess underlies why we get fat. So
Speaker 1: the book, I think is like loaded with really simple
Speaker 1: things like that that are going to get people to
Speaker 1: think differently about their food, their surroundings, their environment. And yeah,
Speaker 1: I'm pumped to see how people respond to it. Me too,
Speaker 1: Me too. I'm sure people responded prey darnwell to your
Speaker 1: first one, right, your freshman book. Yessay. Yeah, it's been.
Speaker 1: It's been amazing, Scott, because you know, I wrote it,
Speaker 1: not because I had this, you know, extensive background in academia.
Speaker 1: I wrote it because my mom, the most important person
Speaker 1: in my life, got sick at a young age and
Speaker 1: she ultimately passed about a year and a half ago,
Speaker 1: and my condolences, thank you. A lot of people are ill,
Speaker 1: you know, I'm not alone in that, and my mom
Speaker 1: got ill at a very young age, and she was
Speaker 1: ravaged by disease. She had a form of dementia that
Speaker 1: lasted for seven eight years, and then in Labor Day
Speaker 1: of twenty eighteen, she was actually diagnosed with pancratic cancer,
Speaker 1: which you know, was just a horrific thing to witness.
Speaker 1: And I have no prior family history of either of
Speaker 1: those two conditions. So in many ways, I think that
Speaker 1: my mom was the canary in the coal mine for
Speaker 1: the Western way of life. And I you know, I
Speaker 1: have only hypotheses in terms of what you know, led
Speaker 1: to her demise, But but I think it's so crucially
Speaker 1: important to get this information out to people of all ages,
Speaker 1: especially younger people, and they're just they're just not getting
Speaker 1: great information today, you know, either they're not interested in
Speaker 1: it and they need a delivery person such as myself,
Speaker 1: somebody who they can relate to, or they're being fed
Speaker 1: misinformation by the boatload. I mean, whether it's nutrition documentaries
Speaker 1: on Netflix or the media, which does a pretty terrible
Speaker 1: job of reporting on nutrition science. It's just it's kind
Speaker 1: of a sorry state of affairs. And I think in
Speaker 1: many ways my mother was you know, suffered from that
Speaker 1: sort of that echo chamber. You know, in her time,
Speaker 1: she didn't have the Internet. All the only information that
Speaker 1: she was able to glean was from you know, mainstream
Speaker 1: media and things like that. And so I think people
Speaker 1: ought to know about health, they ought to under be
Speaker 1: able to understand science. Do you sho a good thing? Yeah,
Speaker 1: it's usually a good thing. I mean, you know this
Speaker 1: for sure. But so that's what I'm doing. I've been
Speaker 1: able to work with you know, researchers and scientists all
Speaker 1: around the globe and and you know, do interviews on
Speaker 1: my own podcast and do my own research and uh,
Speaker 1: and so yeah, I'm just very pleased that the first
Speaker 1: book has done well. And but you know, it's nutrition
Speaker 1: and and how you know, longevity and health span and
Speaker 1: all this stuff. I mean, it's a continually evolving science
Speaker 1: and so there's always new stuff to learn and to
Speaker 1: think about and to reframe and yeah, like I was
Speaker 1: shocked to know how in writing The Genius Life, one
Speaker 1: of the chapters is all about environmental toxins that many
Speaker 1: of us are exposed to on a daily basis. Uh,
Speaker 1: compounds like B P A or thalates or pfast chemicals
Speaker 1: or flame retardants, and uh, you know, I just think
Speaker 1: it's shocking the degree to which we, you know, our
Speaker 1: environment has become so mutated and we've just sort of
Speaker 1: inherited this environment with no roadmap, no operator's manual, and
Speaker 1: and I think it's no surprise that so many of
Speaker 1: us are unwell. So I try to get people to
Speaker 1: open their eyes in a way to become more cognizant
Speaker 1: of their surroundings, whether it's light, whether it's you know,
Speaker 1: environmental toxins, whether it's food, whether it's you know, they're
Speaker 1: even their furniture. So uh so, yeah, it's a kind
Speaker 1: of what I call living the genius life. And wait,
Speaker 1: what furniture is going to make me a genius? Well, actually,
Speaker 1: there was a really cool study that came out and
Speaker 1: I detail it in the book. It came out a
Speaker 1: few years ago and I wrote about it for Psychology Today,
Speaker 1: which is a you know, I have that blog actually
Speaker 1: thanks to you, and are you still writing it? No,
Speaker 1: I'm not, I'm not at this point. But but actually
Speaker 1: it was one of the first articles that I wrote
Speaker 1: for them, and it was about this study that found
Speaker 1: that when people were sitting at wobbly furniture, they tend
Speaker 1: to project feelings of emotional instability. So it was it
Speaker 1: was a really cool crossover study where they took people
Speaker 1: and they sat them at tables and in the first
Speaker 1: arm the table was you know, stable on solid footing,
Speaker 1: and in the second arm of the study it was
Speaker 1: a wobbly table. And actually it wasn't I don't think
Speaker 1: it was a crossover study that wouldn't make any sense.
Speaker 1: It was. It was a randomized control trial, and and
Speaker 1: people were randomized either to the stable or the wobbly setting.
Speaker 1: And what they found when they when they showed these
Speaker 1: people that were sitting at these tables photos of celebrity couples,
Speaker 1: they found that people were more likely to project feelings
Speaker 1: of emotional instability, meaning they were like, they were more
Speaker 1: likely to vote that the couples were not going to last,
Speaker 1: sort of painting them in a negative light. And they
Speaker 1: also when asked about the things that they value, they
Speaker 1: tend to value when they were sitting at the wabbly
Speaker 1: furniture more traits that were related to higher levels of instability,
Speaker 1: so like spontaneity and things like that, and then at
Speaker 1: the stable furniture, at the state at the stable table,
Speaker 1: they valued, you know, more traits that were more related
Speaker 1: to stability, so like consistency and like long term happiness
Speaker 1: and things like that. So it was a very cool,
Speaker 1: very cool study, and I think it just underscores basically
Speaker 1: how sensitive we can be to our surroundings, whether or
Speaker 1: not we're conscious of it, from the standpoint of psychology,
Speaker 1: and and you know this is certainly true from from
Speaker 1: a biochemical standpoint, from a health standpoint, and and yeah,
Speaker 1: so I thought it was cool. I detailed it in
Speaker 1: the book as well. Good it's good to know. Yeah
Speaker 1: doesn't it doesn't it kind of drive you crazy when
Speaker 1: you're at a rest on the tables. Well, I actually
Speaker 1: get like it drives me nuts. It really does. I
Speaker 1: didn't need a study to tell me that it drives
Speaker 1: me nuts. I feel like that. There are a lot
Speaker 1: of studies that come out like that, you know, But
Speaker 1: I think it's always good to have data, you know,
Speaker 1: that's what these scientists tell me. No I do. Hi, everyone,
Speaker 1: just wanted to take a quick break and talk about
Speaker 1: my new book that's coming out April seventh. It's called
Speaker 1: Transcend The New Science of Self Actualization. Really excited to
Speaker 1: present this book to you all. It represents the culmination
Speaker 1: of many, many years of hard work and synthesis. What
Speaker 1: I've been what I've done in this book is I've
Speaker 1: taken Maslow's classic hierarchy of Needs and I've revised it
Speaker 1: for the twenty first century, trying to bring back humanistic psychology.
Speaker 1: I think that the field of humanistics cology in the
Speaker 1: fifties and sixties really got a lot right about humanity
Speaker 1: and the creative possibilities of humans as well as the
Speaker 1: humanitarian and spiritual possibilities. Really hoping this book can present
Speaker 1: a vision of humanity that transcends us all and helps
Speaker 1: us connect deeper with each other, but also help us
Speaker 1: reach our greatest potential individually and collectively. So if you
Speaker 1: want to check out this book, you can actually pre
Speaker 1: order it right now in Amazon as well as other
Speaker 1: there's independent bookstores I think you can pre order it
Speaker 1: from and then on April seventh. Starting April seventh, that
Speaker 1: should be in bookstores. A lot of people in wondering
Speaker 1: throughout the years how they can support me and the
Speaker 1: Psychology podcast, and here's the time. You know, you're always
Speaker 1: welcome to contribute money to the podcast, help support it.
Speaker 1: If you're a longtime listener or even short time listener,
Speaker 1: you want to not only support the podcast, but dive
Speaker 1: deeper into a lot of the concepts and idea is
Speaker 1: we talk about constantly on this show. This is a
Speaker 1: great way to do that by buying this book. So
Speaker 1: please check the book out and let me know what
Speaker 1: you think. Look, you know you mentioned a lot of
Speaker 1: topics that your book covers. Let's go, let's try to
Speaker 1: go depth into some of these. Let's try to be
Speaker 1: organized here and go buy different categories. So let's start
Speaker 1: by detoxing. How we can kind of detox effectively detox
Speaker 1: on our own if we want to without because you
Speaker 1: have ways of doing it without using supplements or tease, right, Yeah, yeah,
Speaker 1: I mean, I think that's one of the biggest charades
Speaker 1: in my industry, the health and wellness industry, that people
Speaker 1: are spending so much money they're being marketed these detox
Speaker 1: teas which are ultimately just like laxatives for the most part.
Speaker 1: But your body is so elegant and so capable of
Speaker 1: detoxing on its own. I like to talk about the
Speaker 1: three p's of healthy detoxification, and that is, pee, poop,
Speaker 1: and perspire. So as long as you're doing all of
Speaker 1: those three things on a regular basis, and you'd be
Speaker 1: surprised how many people are not actually really yeah, I
Speaker 1: mean I hear from you know, people all the time,
Speaker 1: mostly females actually, who say that they don't you know,
Speaker 1: they go to the bathroom every other day, or you know,
Speaker 1: they struggle with constipation and things like that. I mean,
Speaker 1: it's you know, I don't have any data to back
Speaker 1: that up. You know, the statement that it's a primarily
Speaker 1: problem that women contend with, but I think many people do.
Speaker 1: I think many people deal with digestive issues. And so
Speaker 1: you want to make sure that you're going to the
Speaker 1: bathroom on a daily basis. I mean, can you go
Speaker 1: to the other extreme being peeing too much? Yeah? Yeah,
Speaker 1: I mean you lose electrolyzed aspire. Yeah, if you're well,
Speaker 1: you want to make sure that you're replacing electrolytes. You
Speaker 1: lose sodium when you perspire and when you pee frequently,
Speaker 1: like if you drink, you know, a lot of Coffee'll
Speaker 1: notice that you end up going to the bathroom a lot.
Speaker 1: You spill sodium that way, So that's actually a lot
Speaker 1: that's good. Tea's good. I talk about talk about I
Speaker 1: talk about the value of sodium in the book. Sodium
Speaker 1: is another, you know, one of these contentious compounds in
Speaker 1: the food environment. Sodium is actually a nutrient. People need
Speaker 1: it for good health. It's a macro mineral. We need
Speaker 1: a relatively high amount of it to feel good and
Speaker 1: to feel energetic, and our needs for sodium increase when
Speaker 1: we do things that act as a diuretic. When we
Speaker 1: are on low carb diets, we need more sodium to
Speaker 1: feel good. And sodium is also the primary electrolyte that
Speaker 1: we lose when we sweat, and so yeah, this is
Speaker 1: something to become to become conscious of. But yeah, so
Speaker 1: any of those either all of those three things are
Speaker 1: important means of detoxifying. So, you know, we release toxins
Speaker 1: that our liver has essentially neutralized through the gut, through
Speaker 1: you know, our bile acids that are released into the
Speaker 1: digestive tract, and when we eat dietary fiber, it helps
Speaker 1: to prevent some of those toxins from getting resorbed. This
Speaker 1: is one of the reasons why, or one of the
Speaker 1: mechanisms by which dietary fiber helps to reduce cholesterol. Actually
Speaker 1: because it helps reduce the resorption of bile acids, which
Speaker 1: are made of you know, L D L cholesterol. So
Speaker 1: we release toxins into the gut which we then poop out.
Speaker 1: We also have got bacteria that can reduce the absorption
Speaker 1: the intestinal uptake of certain heavy metals like cadmium. So
Speaker 1: eating a diet that is rich in uh produce you know,
Speaker 1: colorful veggies, dark leafy greens, cruciferous vegetables incredibly important, you know,
Speaker 1: getting that getting that fiber, feeding the bacteria that live
Speaker 1: in the large intestine crucially important. Also, certain veggies, cruciferous
Speaker 1: veget vegetables primarily also give our bodies sort of the
Speaker 1: raw materials for our own detox chemicals like glutathione. So
Speaker 1: when you eat sulfur containing veggies like broccoli, which you
Speaker 1: know you can easily smell that broccoli contains sulfur. If
Speaker 1: you've ever been in an office where somebody's microwaved broccoli,
Speaker 1: it just doesn't smell very good. But we need sulfur
Speaker 1: to create gluethione, which is our body's master detoxifier. These
Speaker 1: vegetables also stimulate our bodies on detox pathways, which is important.
Speaker 1: So that's one of the dietary recommendations that I make,
Speaker 1: aside from protein, is to be consuming you know, copious veggies,
Speaker 1: and if you're not a vegetable consumer, starts slow. But
Speaker 1: then you know, I get a lot of people that
Speaker 1: don't actually enjoy vegetables, and I like to remind people
Speaker 1: that you can make them taste good, you know, use
Speaker 1: salt season them. Well, that's majorly important, So that's crucial.
Speaker 1: And then when it comes to ping, you know, essentially
Speaker 1: the solution to pollution is dilution. So just making sure
Speaker 1: that you're drinking fluids, you know, whether it's water or tea,
Speaker 1: or produce which contain a significant amount of water, or
Speaker 1: broths like bone broth I'm a huge fan of. And
Speaker 1: then perspiration, So when we sweat, we excrete certain heavy metals,
Speaker 1: plasticizing compounds like BPA thalates. You can actually look up
Speaker 1: they're called blood, sweat and urine studies, and what we
Speaker 1: see is that you actually release a significant proportion of
Speaker 1: certain of these compounds through your sweat, and I think
Speaker 1: this is one of the reasons, one of the many
Speaker 1: reasons why exercise is so beneficial from the standpoint of health,
Speaker 1: and also why studies out of Finland are now showing
Speaker 1: that sauna use is inversely associated with any number of maladies.
Speaker 1: So sweating regularly super super important, super important, Yeah, super important.
Speaker 1: So those three things, really making sure that you're you know,
Speaker 1: your digestion is on point, that you're consuming a nutrient
Speaker 1: dense diet, and also keeping in mind that what you
Speaker 1: know that the potential toxicity for any one of these chemicals,
Speaker 1: for the most part, is going to relate to the
Speaker 1: overall nutrition status of the organism. So if you're eating healthily,
Speaker 1: if you're exercising, if you're in a positive nutrient status,
Speaker 1: which you know, unfortunately ninety percent of adults today are
Speaker 1: deficient and at least one essential nutrient. But if you
Speaker 1: do find yourself in a you know, nutritionally replete, then
Speaker 1: you're basically protecting yourself. And today, you know, we're exposed
Speaker 1: to these chemicals on a regular basis. In fact, many
Speaker 1: of them we've been exposed to for the entirety of
Speaker 1: our lives. So I think it's just important to become
Speaker 1: sort of cognizant where they are and to get into
Speaker 1: a little bit of that. I mean, I think it's
Speaker 1: important to minimize our use of plastic I think the
Speaker 1: most treacherous of these compounds are what are called endocrine disruptors.
Speaker 1: They're pervasive, so BPA I think consumers are now aware of.
Speaker 1: But the moment consumers become aware of any of these chemicals,
Speaker 1: it becomes like a game of chemical whack a mole
Speaker 1: where manufacturers will then place, you know, the chemical in
Speaker 1: question with something that is chemically related probably has a
Speaker 1: lot less research surrounding it, but it's something that consumers
Speaker 1: are not yet aware of. So BPA is now being
Speaker 1: replaced with BPS, and there's no reason to believe that
Speaker 1: BPS is going to be any safer than BPA. So
Speaker 1: it's important to minimize your use of plastic. Drink out
Speaker 1: of glass, store your food and glass or stainless steel.
Speaker 1: Get rid of all the plastic tupperware in your house.
Speaker 1: Minimize your consumption of beverages in plastic because you don't
Speaker 1: know where uh, you know, those bottles had been sitting
Speaker 1: before they were ended up in your supermarket. They could
Speaker 1: have been in the you know, in a truck's hot
Speaker 1: cargo bed, and heat catalyzes the leeching of these plastic
Speaker 1: compounds into our into our beverages, and so much more. Yeah,
Speaker 1: it was recently discovered that plastic tea bags, which they
Speaker 1: usually use in high end tees, release billions of nanoparticles
Speaker 1: into the water, which we then ingest. So making sure
Speaker 1: that if you're drinking tea, you're drinking you know that
Speaker 1: your tea comes in a paper tea bag. Peppermint is great,
Speaker 1: It's great for digestion. I love it, so I go
Speaker 1: into kind of like and I do my best not
Speaker 1: to fear monger, but really just to kind of, you know,
Speaker 1: let my readers know about the most common of these
Speaker 1: sort of toxins in their environment and to just kind
Speaker 1: of have a more skeptical, you know, lens through which
Speaker 1: they view them. I think that's important. I think it's
Speaker 1: not something that anybody teaches us. And so because my mom,
Speaker 1: she was homebound for so long, I just became very
Speaker 1: kind of, you know, critical of the compounds that she was,
Speaker 1: you know, exposed to on a near regular basis, whether
Speaker 1: it was the you know, the cost of cleaning products
Speaker 1: that her home aids would use to sterilize her home,
Speaker 1: or the compounds that she'd be exposed to in the hospital,
Speaker 1: or I mean, you name it. I think a lot
Speaker 1: of us kind of just go through life ignorant to
Speaker 1: these compounds, and then we wonder, when we wonder, why
Speaker 1: we end up sick. So I don't claim to have
Speaker 1: all the answers, but I think that it's important to
Speaker 1: just to become more aware and so appreciate that. So
Speaker 1: I was really interested in reading your book. I learned
Speaker 1: a lot of things I didn't know. One thing I
Speaker 1: learned about health plants and their potential to purify the
Speaker 1: air in a way, Is that right? Yeah, yeah, So
Speaker 1: I actually talk about the dangers of air pollution, and
Speaker 1: in part you know it this is air pollution is
Speaker 1: bad whether it's outside. You know, in the air, we're
Speaker 1: exposed to what's called fine particulate matter, which is particularly
Speaker 1: dangerous to the brain and the cardiovascular system. But our
Speaker 1: homes can be just as polluted, if not an order
Speaker 1: of magnitude more polluted and outside air. And that's because
Speaker 1: the air in our homes we have dust that is
Speaker 1: basically sloughed off from furniture, from our plastic devices, or
Speaker 1: even the off gasing of our furniture which contained compounds
Speaker 1: like formaldehyde, and so home er can be just as polluted.
Speaker 1: And yeah, and so plants have a significant capacity to
Speaker 1: clean the air of various volatile organic compounds like formaldehyde,
Speaker 1: and and so I think it's worth having plants in
Speaker 1: your house for sure. In the book, I detail the
Speaker 1: ten most effective and least high maintenance plants that you
Speaker 1: can have in your house that are going to be
Speaker 1: that are going to Yeah, well, because that's important too.
Speaker 1: You know, we don't want them to require lots of
Speaker 1: work to maintain. But there was a great book that
Speaker 1: I cite in my book, actually by a NASA research
Speaker 1: scientist named Bill Wolverton, and the book was called how
Speaker 1: to Grow Fresh Air. Amazing title. It's a book that
Speaker 1: nobody read, but I bought it because I'm a nerd
Speaker 1: for this stuff. And so I cite the book in
Speaker 1: my book and I detail the ten the top ten
Speaker 1: plants that are going to be most most effective at
Speaker 1: cleaning your air and why this is so important, So
Speaker 1: even more important than buying an air purifier machine. An
Speaker 1: air purifier can be very effective. So I actually I
Speaker 1: have an air purifier. I have a dys in. Yeah,
Speaker 1: those are great. Those are great. Air purifiers are are excellent.
Speaker 1: So is wet dusting. So if you're dusting, you know,
Speaker 1: in your house, you want to make sure that you're
Speaker 1: using a damp cloth or a damp paper towel, and
Speaker 1: then you throw that paper towel out when you're done,
Speaker 1: because if you're dry dusting, all you're doing is redistributing
Speaker 1: the dust which contains you know, microplastics and things like that.
Speaker 1: But yeah, an air purifier is great. So is having plants.
Speaker 1: So is wet dusting. Yeah, so this is all super
Speaker 1: you know, I mean, yeah, I'm a big fan of
Speaker 1: the of the air purifier. I also have a reverse
Speaker 1: osmosis water filter, which I think is really important drinking
Speaker 1: clean water. You don't know about the status of the
Speaker 1: pipes that your water from your tap is running through.
Speaker 1: And while tapwater may contain some important minerals, tap waters
Speaker 1: all around the United States also contain plastic related compounds
Speaker 1: and non stick compounds like pfast chemicals, and other heavy
Speaker 1: metals like lead and the like. So rather than play
Speaker 1: guessing games with my water, I use a reverse osmosis
Speaker 1: water filter, which is the best kind of filter. It's
Speaker 1: going to basically remove everything from your water. And then
Speaker 1: what I do is I add back in Trace minerals.
Speaker 1: Have you add that back in? You can buy? You
Speaker 1: can buy like Trace. I think there's literally called you
Speaker 1: drop a drop in. Yeah, I see, Yeah, if you
Speaker 1: go to Amazon. I have no financial affiliate with any
Speaker 1: Trace mineral manufacturer, but you can. I think you just
Speaker 1: search Trace minerals and what I what I use is
Speaker 1: in a little blue bottle and I just put a
Speaker 1: few drops into my into my into the water tank. Yeah,
Speaker 1: that's really cool. I drink like zero water. I don't
Speaker 1: know if you've you know that brand it does zero water. Yeah,
Speaker 1: I have. I have the tester, the TDS tester, where
Speaker 1: you can actually make sure that zero pollutants are in there.
Speaker 1: Well but everything. Yeah, well, I hate to break it
Speaker 1: to you, but a TDS tester, because I have one
Speaker 1: of those as well, it doesn't let you know that
Speaker 1: there are zero pollutants in it. It It only lets you
Speaker 1: know that there are zero pollutants with the ability to
Speaker 1: conduct electricity in your water. So it'll let you know
Speaker 1: about the mineral status of your water, but it won't
Speaker 1: detect things like you know, like pfo A or BPA
Speaker 1: or pharmaceuticals that end up in your water, so it's
Speaker 1: actually not super effective. Unfortunately, the best thing that you
Speaker 1: do is just run your water through reversusmos as water filter.
Speaker 1: So can we talk about how how I can look better? Yeah?
Speaker 1: The next category. You look great, Scott, thank you. I've
Speaker 1: been hitting the gym. I've been been lifting weights lately.
Speaker 1: You were doing like the Keto diet. The last time
Speaker 1: I saw you, I did keto and I then stopped
Speaker 1: doing keto. It was it made it was making irritable.
Speaker 1: But I I've just gone to eating real foods, you know,
Speaker 1: as much as I posses. So here's the thing. I'm
Speaker 1: not a keto zealot, So I think that the keto
Speaker 1: diet can be very useful for certain applications. So I'm
Speaker 1: a I'm a fan of the ketto diet in certain contexts.
Speaker 1: And I certainly know, you know, all of the science
Speaker 1: related to keto and how it can you know, affect
Speaker 1: brain health, and and I think it's crucial to be
Speaker 1: aware of that. However, when it comes to weight loss,
Speaker 1: the keto diet is just one road to losing weight.
Speaker 1: It's not the only road. And ultimately, you know, the
Speaker 1: finding a diet that you're able to adhere to is
Speaker 1: the most important determinant of whether or not your diet
Speaker 1: is successful, you know, making sure that you can actually
Speaker 1: like adhere to it. And so that's why in my book,
Speaker 1: the recommendation that I make is to simply focus on
Speaker 1: protein because it's so satiating. So for anybody listening to this,
Speaker 1: just trying to get more protein and eating it first
Speaker 1: in the meal. Most people when they do that, when
Speaker 1: they shift to a higher protein diet, they'll usually experience
Speaker 1: spontaneous weight loss because they just tend to eat less
Speaker 1: carbs and fat, and that protein is more likely to
Speaker 1: go and support the growth or maintenance of lean of
Speaker 1: lean mass. They're gonna you know, eat fewer calories. And
Speaker 1: then the other recommendation that I make is to stay
Speaker 1: away from ultra processed foods. I mean, this is actually
Speaker 1: a major recommendation. But ultra processed foods, which you know,
Speaker 1: as I mentioned, are usually just carbs and fat, you know,
Speaker 1: process permutations of wheat, corn and rice and unhealthy oils.
Speaker 1: These types of foods actually drive over consumption. So by
Speaker 1: sticking to a predominantly whole foods or minimally processed diet,
Speaker 1: most people are going to again lose weight spontaneously. This
Speaker 1: was actually shown in a great trial, it's a crossover
Speaker 1: trial funded by the National Institutes of Health, where they
Speaker 1: found that people who were given an ultra they were
Speaker 1: able to eat is an ad libitum food intake consisting
Speaker 1: of primarily ultra processed foods. They consumed an average of
Speaker 1: about five hundred more calories every single day when they
Speaker 1: were given this diet and they were told to eat
Speaker 1: to satiety. When given a whole foods diet, so a
Speaker 1: diet that consisted predominantly of foods that were minimally processed,
Speaker 1: they ate to satiety again, but they ended up actually
Speaker 1: coming in under by about three hundred calories their maintenance
Speaker 1: calorie requirement for the day, so they ended up being
Speaker 1: able to lose weight. And so you know, again today,
Speaker 1: just to remind people, people are consuming sixty percent of
Speaker 1: their calories from these ultra processed foods, just excess energy
Speaker 1: that nobody needs from breads and rolls and wraps and
Speaker 1: hamburger buns and pizza dough and well, I mean I
Speaker 1: have Celiac disease, so all that stuff is bad. Yeah,
Speaker 1: all that stuff is bad. But I mean they even
Speaker 1: have gluten free alternatives now, which are just as unhealthy.
Speaker 1: But trying to avoid those foods, trying to avoid ultra
Speaker 1: processed foods, and just sticking to like, if you're an omnivore,
Speaker 1: which I am, meat and veggies, that's it, you know,
Speaker 1: and prioritizing both of those, both of those foods. I mean, yeah, again,
Speaker 1: it's going to make weight loss so much easier. And
Speaker 1: I'm not saying that you have to be perfect an
Speaker 1: eighty twenty rule is great. I certainly overindulge sometimes, and
Speaker 1: in fact, even planned indulgences, what some people would call
Speaker 1: like a cheat meal. Planned indulgences could be very useful
Speaker 1: for dietary adherents. But for the most part, if you're
Speaker 1: able to, you know, buy and large adhere to diet
Speaker 1: that is higher in protein, you know you're going to
Speaker 1: eat less carbs and fat and then predominantly whole foods.
Speaker 1: I mean, you're gonna You're just gonna get the most
Speaker 1: bang for your buck. I was interviewing a wonderful physician
Speaker 1: for my podcast. His name is David Kessler. He was
Speaker 1: actually on the team at the FDA who created the
Speaker 1: Nutrition Facts label in this country. We had a great
Speaker 1: conversation where we were talking about the fact that, you know,
Speaker 1: the processing of food is essentially it's predigestion, and you
Speaker 1: can be sure that you're you're absorbing one hundred percent
Speaker 1: of the calories that you consume when they're in the
Speaker 1: form of an ultra processed food, even peanut butter or
Speaker 1: almond butter, which is a processed food, one hundred percent
Speaker 1: of those calories are being absorbed by you. On the
Speaker 1: other hand, if you're eating whole foods like whole nuts,
Speaker 1: for example, a significant portion, a significant portion of the
Speaker 1: calories that are that you're consuming, even if you were
Speaker 1: to look at the label and do the math and
Speaker 1: add up your serving sizes and multiply that by the
Speaker 1: number of calories per serving, actually remain undigested through your
Speaker 1: digestive tract. You're just you're the enzymes don't even have
Speaker 1: the time to go in there and break apart, you know,
Speaker 1: whether it's the proteins or the digestion of fats or whatever.
Speaker 1: And they've done this study they found actually there was
Speaker 1: a great study that the USDA just funded where they
Speaker 1: found it. It was kind of a gross study, but
Speaker 1: needed to be done. They looked at the amount of
Speaker 1: calories that people consumed in the form of whole nuts,
Speaker 1: and then they looked at the amount of calorie residue
Speaker 1: that persisted in their stool, so the amount of calories
Speaker 1: in these subjects stool. And they found that when they
Speaker 1: consumed whole nuts, they actually a significant more so than
Speaker 1: had previously been thought number of calories ended up passing
Speaker 1: through them undigested. But if you're taking if you're consuming
Speaker 1: the same number of calories from like almond butter, for example,
Speaker 1: which has been pre chewed, predigested essentially and processed. You're
Speaker 1: absorbing one hundred percent of those calories, so you get
Speaker 1: kind of a free pass when you eat whole foods.
Speaker 1: They're thermically expensive, they they take, they require calories to
Speaker 1: be digested, so it just becomes a lot easier to maintain.
Speaker 1: I think a healthy weight when you stick to those
Speaker 1: basic principles. Awesome. Let's go to the gym for a second, Like,
Speaker 1: how can I make my gym sessions five times more efficient?
Speaker 1: It's a good question, Scott, who doesn't want to have
Speaker 1: a more efficient workout? Right In the book, I talk
Speaker 1: about high intensity interval training, which researchers have found can
Speaker 1: be just as effective at boosting one's VO two max,
Speaker 1: which is an important measure of how efficiently your cells
Speaker 1: use oxygen to generate energy atp the energetic currency of cells.
Speaker 1: And what they find is that about a ten minute
Speaker 1: high intensity interval session can impart the same improvement in
Speaker 1: subjects in their VO two max as about forty five
Speaker 1: minutes of steady state cardio, which is I think in
Speaker 1: a insight because I personally don't. I'm not a huge
Speaker 1: fan of you know, cardio like running, getting on the
Speaker 1: treadmill and doing long bouts of cardio, and so high
Speaker 1: intensity interval training I think is an amazing chance to
Speaker 1: have workouts that are more efficient, make us fitter faster.
Speaker 1: And the reason why they work is that they basically
Speaker 1: create a momentary energy crisis in our cells. So when
Speaker 1: we perform high intensity bouts of exercise, like pushing ourselves
Speaker 1: to our max for ten to twenty to thirty seconds
Speaker 1: and then stopping or you know, reducing the intensity and
Speaker 1: then doing another repetition, you're basically telling yourselves that, you know,
Speaker 1: you if they can't keep up, you're going to die.
Speaker 1: And so what they do is they keep up, they adapt,
Speaker 1: and they create new mitochondria, which is the energetic h
Speaker 1: you know, it's sort of like the powerhouse of cells,
Speaker 1: like the power plant inside each cell. And so high
Speaker 1: intensity interval training is is a crucial exercise modality. Aerobic
Speaker 1: exercise also beneficial. I also talk a lot about resistance training.
Speaker 1: I think it's super important for anybody, no matter what
Speaker 1: age to I mean, even body weight is fine, you know,
Speaker 1: it's a form of resistance training. But to gain strength
Speaker 1: and to grow muscle, very important. And then I also
Speaker 1: talk about another form of physical activity, which is actually
Speaker 1: called non exercise physical activity, which is a huge sink
Speaker 1: in terms of energy. It is a great way to
Speaker 1: dissipate excess energy. And what that implies that is not
Speaker 1: non exercise physical activity. Yeah, that is just sitting on
Speaker 1: your couch and being sedentary unfortunately. Yeah, but just doing
Speaker 1: anything anything other than that is beneficial. So whether that's
Speaker 1: chasing your cat around the house, or doing laundry, chores,
Speaker 1: going shopping, taking a walk, dancing, having sex, whenever that
Speaker 1: opportunity arises. These are these non exercise physical activities an
Speaker 1: important predictor of you know, health span, lifespan, better brain health,
Speaker 1: great for the cardiovascular system, important for metabolic health. So
Speaker 1: just stay moving, that's important. That's awesome, awesome advice. Yeah,
Speaker 1: So maybe we can talk about how one can gain
Speaker 1: some health in the sense of mental health. So how
Speaker 1: can people boost their brain, like their memory, as well
Speaker 1: as reduce anxiety and depression. I take nootropics every now
Speaker 1: and then, which gives me some boosts. But are there
Speaker 1: more natural ways that you suggest? Yeah, Well, I'm curious
Speaker 1: what neuotropics. Do you take what did qualitia qualia? Mind? Yeah,
Speaker 1: I'm not a big I mean, personally, I'm not a
Speaker 1: fan of those neuotropic supplements because I feel like they're
Speaker 1: not creating energy from thin air. You know. Usually it's
Speaker 1: sort of like the case with caffeine. I like to
Speaker 1: say that caffeine, you know, it's not creating energy from
Speaker 1: thin air, it's borrowing it from later. So as much
Speaker 1: as I like my coffee and my caffeine, I try
Speaker 1: to moderate my consumption of it because sometimes it gives
Speaker 1: me that, you know, that late afternoon crash where I
Speaker 1: just want to, like, you know, lay on my floor
Speaker 1: and you know, wait for it to pass. But uh,
Speaker 1: but yeah, going back to mental health, there's a lot
Speaker 1: in the Genius Life. I mean, I do talk about
Speaker 1: how important exercise is, and we now have a strong
Speaker 1: body of evidence to say that. You know, if you're
Speaker 1: if you're whether it's a gloomy mood, or you've got
Speaker 1: major depression, or you have anxiety, you know, which is
Speaker 1: different than depression. Uh, getting off your button. Exercising is medicine.
Speaker 1: It's a form of medicine for the brain. Whether or
Speaker 1: not that's aerobic exercise or resistance training. There's been a
Speaker 1: number of meta analysis published over the past year that
Speaker 1: are showing us that it really is a very powerful modality.
Speaker 1: And you know, they've done head to head comparisons of
Speaker 1: exercise with commonly prescribed drugs to treat depression, and they
Speaker 1: find that exercise is just as effective in many cases
Speaker 1: as you know, drugs like SSRIs. I think that that
Speaker 1: drugs are useful with major depression there there's no doubt
Speaker 1: about that. But I the recommendation that I make is
Speaker 1: before getting on drugs, at least try exercise. Try cleaning
Speaker 1: up your diet. You know, diet can have a major
Speaker 1: impact on the way that we feel, you know, people
Speaker 1: who are depressed. The depression and dietary link has been
Speaker 1: known for some time, but now finally we have literature
Speaker 1: coming out suggesting that when we clean up our diets,
Speaker 1: our moods improve to a significant degree. They're doing a
Speaker 1: lot of this research out of the Food and Mood
Speaker 1: Center at Deacon University in Australia. Really great stuff being
Speaker 1: done there. I also talk about the value of thermoregulation
Speaker 1: for moods, so cold showers or even saunas all can
Speaker 1: be great in terms of you know, boosting mood, reducing
Speaker 1: feelings of depression and uh and yeah. And then sleep,
Speaker 1: I mean sleep is a big part of it as well.
Speaker 1: You know, sleep is important for emotional regulation. That's crucial.
Speaker 1: I mean if you're if you've ever been underslept, I
Speaker 1: mean I've been. I I saw this firsthand when I
Speaker 1: was underslept because my work at the time, I was
Speaker 1: not getting very much sleep and I went through a breakup.
Speaker 1: The breakup on days that I was underslept was exponentially
Speaker 1: more difficult to have to like contend with emotionally when
Speaker 1: I was underslept. So making sure that you're optimizing for
Speaker 1: your for good quality sleep uh super important. And uh
Speaker 1: and yeah, I mean, I you know, the book goes
Speaker 1: into into detail a lot greater detail on many of
Speaker 1: these topics. But needless to say, I mean, our moods
Speaker 1: are not you know, we do have some agency when
Speaker 1: it comes to our moods. I think a lot of
Speaker 1: the time we tend to feel that anxiety and depression
Speaker 1: is just happening to us. But I think that with
Speaker 1: the right knowledge, with the right tools in your toolkit,
Speaker 1: whenever that bout comes on which you know, as a
Speaker 1: human being living today, I think you know, none of
Speaker 1: us are immune to or impervious to. You know, the
Speaker 1: tools that I offer in The Genius Life are going
Speaker 1: to give people really great agency too then you know,
Speaker 1: self treat. And if you can't self treat, then I'm
Speaker 1: not opposed to going to you know, more intensive therapies.
Speaker 1: But mental health is important and you know you deserve
Speaker 1: to feel good. Thanks Matxel, Scott Barry Kaufman, thank you
Speaker 1: s b K, s B Kay the psychologists formally known
Speaker 1: as Scott Brek, So thank you for you know, covering
Speaker 1: and targeting kind of the whole the whole system there,
Speaker 1: the whole human as you do in this book. And
Speaker 1: thanks for being on the Psychology podcast today. Yeah. Well,
Speaker 1: you know, I mean one of the things about you
Speaker 1: know what with my mom what I at the end
Speaker 1: of her life, she was on eight different pharmaceutical medications.
Speaker 1: And the problem with these medicines is that they're really
Speaker 1: designed to target a single chemical or biological pathway. The
Speaker 1: beauty of doing the things that I recommend in The
Speaker 1: Genius Life is that they work the entirety of the
Speaker 1: system as you just as you just you know, alluded to,
Speaker 1: you know, like whether it's exercise or taking a cold
Speaker 1: shower or sitting in a sauna, it's not just one
Speaker 1: pathway being activated. All of these modalities each independently and
Speaker 1: then all together they're going to make you more vigorous
Speaker 1: as an organism. More you know, you're going to become
Speaker 1: an organism with just more rigor and more strength and
Speaker 1: more robustness. And so yeah, it's important to take a
Speaker 1: whole body approach, I think today, because the whole body
Speaker 1: is being attacked from every conceivable angle. And to stand
Speaker 1: any chance of living a genius life, I think that
Speaker 1: you have to be comprehensive, and you know, the place
Speaker 1: to start is with knowledge. So thanks for having me.
Speaker 1: Always a pleasure, and I look forward to hosting you
Speaker 1: again on my podcast, also called the Genius Life. I
Speaker 1: can't wait. And yeah, thank you for dropping that knowledge
Speaker 1: on our show today. All the best of the book,
Speaker 1: my pleasure. Thank you. Thanks for listening to this episode
Speaker 1: of the Psychology Podcast. If you'd like to react in
Speaker 1: some way to something you heard, I encourage you to
Speaker 1: join in the discussion at the Psychology podcast dot com.
Speaker 1: That's the Psychology Podcast dot com. Also, please add a
Speaker 1: reading and review of the podcast on iTunes, and subscribe
Speaker 1: to the Psychology Podcast YouTube channel, as we're really trying
Speaker 1: to increase our viewership on YouTube. In fact, many of
Speaker 1: these episodes are in video format on YouTube, so you'll
Speaker 1: definitely want to check out that channel. Thanks for being
Speaker 1: such a great supporter of the podcast, and tune in
Speaker 1: next time for more on the Mine Brain, behavior and Creativity.