Genius Foods: Maxed Out

Genius Foods: Maxed Out

Estimated Reading Time: 8 minutes

My interests in health primarily lie in two areas:

  1. Gut (digestive) health
  2. Brain health.

The latter is what I practice.

Of course, I had to read a book called, Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life! The author: Journalist  Max Lugavere with Dr. Paul Grewal, M.D. The book was published on March 20 of this year, and Lugavere was inspired to write it because of his mother's experience with dementia. The official book description:

After his mother was diagnosed with a mysterious form of dementia, Max Lugavere put his successful media career on hold to learn everything he could about brain health and performance. For the better half of a decade, he consumed the most up-to-date scientific research, talked to dozens of leading scientists and clinicians around the world, and visited the country’s best neurology departments—all in the hopes of understanding his mother’s condition.

Now, in Genius Foods, Lugavere presents a comprehensive guide to brain optimization. He uncovers the stunning link between our dietary and lifestyle choices and our brain functions, revealing how the foods you eat directly affect your ability to focus, learn, remember, create, analyze new ideas, and maintain a balanced mood.

Weaving together pioneering research on dementia prevention, cognitive optimization, and nutritional psychiatry, Lugavere distills groundbreaking science into actionable lifestyle changes. He shares invaluable insights into how to improve your brain power, including…

(You can read the rest on Amazon.)

Below is some of what I learned, and my thoughts. A slightly expanded version will appear on my Medium blog.

Genius Foods was a welcome follow up to the book Food: What the Heck Should I Eat by Dr. Mark Hyman (released February 27, 2018), which I read immediately before and also enjoyed immensely. I agreed with everything in Dr. Hyman's book, and I learned a lot. From Genius Foods, I learned a lot too, and it reinforced information in my memory.

Food as medicine

These books follow the ‘food as medicine' principle that foods can help you or harm you. The same foods that are healthy for one person can be toxic to another, but there are some concepts apply to all. I've been saying this for years. Eat the good stuff, cut out the shit. You get to control what you put in your mouth. If it's “bad” for you either don't put it in your face, or consume it and enjoy it.

I like a good debate

One of the things I enjoyed about Genius Foods is that I didn't agree with everything that Lugavere wrote. This thrills me. Not in some sanctimonious way, but because we're all human with our own caches of information, experiences, opinions and perspectives and it's refreshing to read viewpoints that I don't share. I enjoy learning new information, and I like reinforcing knowledge. It helps me learn and retain knowledge. When I disagree with an author, I sometimes imagine myself having intelligent discussions with them. Also, differing reminds me that 1) I know my shit and 2) authors are human, they are not absolute authority figures.

In Genius Foods I highlighted a lot. I bookmarked and annotated. Truthfully, I retained little in my memory. That's what the bookmarks and annotations are for. Notice the Post-It notes that say “liver function”, “intermittent fasting” and “poop”. (You know I'm going to edit this post from my phone JUST so I can use the poop emoji.)

There are actually many tape flags. Max took video of me and my book.

I had to post this one too, because “poop”.

Repeating concepts

Specific themes have been recurring in the books that I've been reading, and some of those books were written a decade or more ago. For example, while reading Genius Foods, I wondered if Lugavere had read the same book I had that referred to brain-derived neurotrophic factor (aka BDNF) as “Miracle-Gro for the brain”, published in hardcover format ten years ago.

(Or, you know, maybe I've got confirmation bias, and I'm seeking out books that tell me what I already know and think.)

Intermittent Fasting, intuitively

Photo by Jason Leung on Unsplash

One thing that I've noticed in all the reading and learning is this: My body tends to do what it needs to do instinctively.

Take intermittent fasting, for example, which is another one concept that keeps coming up in my learning adventure. Lugavere discusses that 16:8 method of fasting, which entails sixteen hours of fasting and an eight-hour window in which eating is permitted. Two days ago I listened to Dr. David Perlmutter's interview for the Keto Edge Summit, in which he talked about intermitted fasting. Intermittent fasting and the ketogenic diet complement each other in many ways.

I often joke that when I forget to eat, I'm “intermittent fasting” but when I really thought about it, I remembered that for years I couldn't eat breakfast because eating in the morning made me feel nauseated. I also recalled that when I have an office job I tend to make a smoothie or oatmeal to take to work and I slowly sip or nibble over the course of the morning. I don't get hungry for lunch until around 2 when I do this. Now that I'm once again working from home I often don't eat until later. I drink a fatty coffee with coconut milk stirred or blended in.

I DO do the 16:8 intermittent fast. My body knows. I don't do this because it's the newest fad.

Lugavere points out that women should start with a 12-14 hour fast. That's basically from the end of an early dinner through breakfast. He goes into the concept of cortisol, which you can read about in the book.

The ketogenic diet

In Genius Foods, Lugavere does discuss the ketogenic diet, including this bit:

It's been so effective, and its safety record so robust, that it's currently being evaluated as a therapeutic option for numerous other neurological diseases. Migraines, depression, Alzheimer's, Parkinson's, and even [ALS] are all conditions that have been associated with excessive brain inflammation.

He presents his own diet, which he calls The Genius Plan, which is like a modified version of keto. His plan differs in the types of fat and in how it nourishes the microbiome.

If you want to learn more about what he said, buy the book. I also recommend the Keto Edge Summit. Dr. Perlmutter's interview talks about nourishing the microbiome on keto, sot the two resources complement each other well.
Also, one day of the event was about cancer. Lugavere mentioned cancer concerning keto in his book.

The truth about poop

Mr. Hankey Poop GIF by South Park  - Find & Share on GIPHY

Another fact from Genius Foods (which I knew because I'm a microbiome nerd): Each gram of poop contains one hundred billion microbes. Every time you take a dump, you excrete about one-third of your colonic bacterial content, which rebuilds over the day. Each microbe carries its own unique genetic material. Think about it. Howdy ho!

And speaking of poop…

Living with a dog is one of the top ways to increase the microbial diversity of the home and in the gut. Yep! My gut is diverse!

Brain health

I've talked a lot about the microbiome so far. Honestly, that's because I have the book beside me and I'm going in order of the chapters to refresh my memory, but there is a ton of information about neurotransmitters and brain health. Some of the bits that I highlighted:

  • In a forced swimming test to study depression in mice: “Mice that are depressed tend to give up hope and allow themselves to sink sooner than happy mice.” Don't be a mouse.
  • Mice given probiotics seemed more eager to stay afloat in these studies. They also showed an increase in anti-anxiety receptors in certain parts of the brain.
  • Healthy serotonin levels may rely on vitamin D, as Vitamin D helps to create serotonin from tryptophan. This makes sense in the context of Seasonal Affective Disorder.

Meeting and book signing

It was a coincidence that one of my favourite brands, Genuine Health, was the host/partner. I didn't find out about this event through their PR people or their mailing list (their emails go to an email address that I check maybe weekly), but through Max's Instagram account.
(Side note: If you click the link above, you'll see every post I've written for this website that mentions Genuine Health. Those products are still my favourite. My love affair with fermented Greek yogurt proteins+ is going strong after two years.)

I nearly had a “hi, let's be friends” moment. It was slightly awkward. I went with it because I'm determined to use my voice, be visible and not get rattled.

More about keto

Rolling Meadows butter

A Canadian brand that I like. In Canada, labels are in English and French.

When I saw him at his Toronto book signing, Lugavere emphasized that he doesn't recommend adding extra fats but eating foods that naturally contain fat. Avocados are good. Someone in the audience asked him about what health advice he thinks is bad. He answered, butter coffee. I noted this because I was amused. Lugavere said that he drinks it once in a while because “it's tasty AF.”  Yes, he said “tasty AF” and not, “tasty as fuck”.That's almost like verbalizing a hashtag. 🙂

One place where he and I disagree: He claims that there's no evidence that butter is good for health. Yes, your fat calories should come from more nutrient-dense sources, but there any many health benefits to eating butter made from the milk of grass-fed cows. Among these:

  • It contains vitamins E, D, A (great for hair and skin) and K2 (crucial for regulating calcium metabolism in the body).
  • It contains the ideal ratio of omega 6: omega 3 fatty acids, which makes it anti-inflammatory.
  • Furthermore, fat and cholesterol have been shown to improve hormone regulation and cell membrane function. Grass-fed Butter

Diversify your nutrition sources. You don't need to consume butter in your coffee every day – even if you agree that it's tasty AF it's probably not a good idea – but I don't think that butter is poor advice.

Nutritional psychiatry

I learned this phrase in the talk he gave before signing books, but I knew correctly what he was talking about. A report published in medical journal EBioMedicine in March 2017 calls nutritional psychiatry a “nascent field” and refers to a “consistent evidence base from the observational literature confirms that the quality of individuals' diets is related to their risk for common mental disorders, such as depression.” However, my aunt Dr. Hyla Cass (a real doctor who went to medical school) has been practicing this for decades. She's the one who got me into essential fatty acids for brain health. Gotta love when the mainstream medical community catches up, and she IS part of the mainstream community.

I feel like I've said enough but I don't know how to end this. How about this: Buy Genius Foods. If you're not ready to commit to that, follow Max Lugavere on Instagram.

This post contains affiliate links.

Reading on the cheap

Reading on the cheap

Estimated Reading Time: 3 minutes

I have a lot of books. A lot. I don't read them all, but I have them. When I was growing up in the olden days before Internet and streaming service for TV/movies I read nearly every night – after watching primetime TV, having a snack and crawling into bed. I carried books everywhere. I still like to read, though I don't devote as much time to it.

Disclaimer: This post contains affiliate links.

Books can be expensive, and they're not a financial priority for me. If they were, my shelves would be even more overflowing.

I felt motivated today to share how I acquire/read books on the cheap:

1. The library

Toronto Public Library card

I have a library card. I use it. I'm currently reading The UltraMind Solution (2009) by Mark Hyman, a pioneer of functional medicine*. When I own books, I bookmark pages with interesting information. Sometimes I highlight. With library books I take notes. It makes the book longer to read.

The UltraMind Solution is due back today and I still have 100 pages left. I couldn't renew it because someone else has it on hold. I had mixed feelings when I discovered this: 1. YAY, people use the library! 2. YAY! People want to learn about fixing the brain by fixing the body! 2. Boo! I really do have a hard deadline for return.

Sometimes I keep books late without renewing them. Truth be told, library fines are the opposite of a deterrent for me. 35 cents per day? I'm happy to pay that to help out the library. I should probably make a donation instead, but this way I get to keep the book a little longer. In today's case, I will try to finish the book though because I don't want to be a selfish asshole by keeping the book from the next person. 🙂

Another cool thing about the library: Digital downloads. And speaking of e-books…

2. Kindle sales alerts

Kindle logo

I tend to buy books for my Kindle/Kindle app when they're cheap. The app alerts me to today's deals. Some great books I've bought on sale just in the last six months include Year of Yes by Shonda Rhines, You are a Badass by Jen Sincero, Wild by Cheryl Strayed (loved the book, keep forgetting to finish the movie), and Anna Kendrick's autobiography Scrappy Little Nobody.

If you have the Kindle app on your phone, allow it to alert you of sales. You'll know that alert notifications are on when you go into your settings and check “Push Notifications sent to this device”.

3. Sales

Hay House Life Purpose Catalog Sale

Watch for sales from favourite online and offline retailers. Currently, and for the entire month of February, Hay House is having their “Finding Your Life Purpose & Advancing Your Career Book sale” with 50% off books. Some books like I've read and loved are there including The Universe Has Your Back (print version) by Gabrielle Bernstein (while not part of this sale, the supplemental card deck is 10% off) and the audio version of her book Miracles Now.

I've read, listened to and watched a bunch of stuff by the late Dr. Wayne Dyer but not Find Your Life Purpose, 2-hour audio download so I might check that out, and I'm considering buying The Oracle of E (A 52-Card Deck and Guidebook) by Pam Grout, Colette Baron-Reid. I've read some of their books. A book called F**k It – Do What You Love sounds compelling, doesn't it?

If you want to get more done, lead others better, develop a skill faster, or dramatically increase your sense of joy and confidence, check out Brendon Burchard’s High Performance Habits audiobook. If you're gearing up for the Tapping World Summit, start with Nick Ortner's The Tapping Solution paperback (currently $8.50) and/or Tapping Into Ultimate Success by Jack Canfield & Pamela Bruner ($8.48)

4. Other methods

There's also secondhand stores, thrift shops (Goodwill etc.), garage sales in the spring, book exchanges, library sales and more, but I have a library a few minutes away from me, and ordering books online is easy.

Tell me about how you like to acquire books.

P.S. Check out this interview about three things that are critical for healing that Dr. Hyman gave for this year's Tapping World Summit.

Eat Dirt! A Book About Leaky Gut

Eat Dirt! A Book About Leaky Gut

Estimated Reading Time: 3 minutes

Eat Dirt!
Hippocrates is famous for saying “All disease begins in the gut”. According to Eat Dirt author Dr. Josh Axe, if you have any of these issues, then chances are you have leaky gut:

  1. Food allergies or food sensitivities
  2. Autoimmune disorders, fibromyalgia, chronic fatigue syndrome or lupus
  3. Poor digestion, bloating, gas, constipation, loose stools, heartburn and nutrient malabsorption
  4. Inflammatory Bowel Disease (IBD), including, IBS Crohn’s or colitis
  5. Thyroid issues such as hypothyroidism, Hashimotos thyroiditis or Graves disease
  6. Adrenal fatigue, candida and slow metabolism
  7. Mood disorders, including anxiety, depression and autism
  8. Chronic pain in joints and muscles, including arthritis and headaches
  9. Skin problems, including eczema, psoriasis, rosacea, acne and age spots


New book about depression: A Mind of Your Own

New book about depression: A Mind of Your Own

Estimated Reading Time: 2 minutes


If you’ve ever struggled with depression, Dr. Kelly Brogan’s new book, A Mind of Your Own could be the answer you’ve been searching for.

Now Rated #1 on Amazon for Depression!

I’m excited to share with you that A Mind of Your Own: The Truth about Depression and How Women Can Heal Their Bodies to Reclaim Their Lives has cracked’s Top 100 books! And it’s all been done without a peep from mainstream media.

According to Dr. Kelly Brogan, use of antidepressants may permanently disable the body’s self-healing potential. The best way to heal the mind is to heal the whole body.

Dr. Brogan shatters the mythology conventional medicine has built around the causes and treatment of depression. That’s why this powerful message is being suppressed – it’s dangerous. By purchasing a copy of this book, you are helping to break the wall of silence that surrounds this controversial topic.

There are alternatives to the Big Pharma model, “1 pill = 1 ill”. You can do more than mask the symptoms of depression with pills – you can cure this illness at the source. Find out how to heal depression in 30 days with A Mind of Your Own.

I love this:

The mission is not about meds vs. no meds.

I've scheduled a few more of these images to appear on my Facebook page this weekend so like the page if you don't already.

After I've read it, I'll leave a review here. If you've read it, leave a comment below!

P.S. You can read the first chapter for free right here. No obligation to buy. Try before you buy is my preference!

The UnDiet Cookbook: 150 Pages of Wow

The UnDiet Cookbook: 150 Pages of Wow

Estimated Reading Time: 5 minutes

You might know this about me: I'm a big fan of Meghan Telpner and her work. She's one of my favourite people. I discovered her several years ago through the regular column that she was writing for a local newspaper, common connections were discovered (I knew her brother) and I became a follower and student, online and in person.

Meghan has been a huge inspiration and teacher to me, and to hundreds of others. I've watched her business evolve from workshops in her loft to The Academy of Culinary Nutrition. I was thrilled when I heard – from her mom – that she was writing her first book. She was one of the first people I told about Finding Health & Wellness and her encouragement has gotten me through some of the early days when I was feeling uninspired and discouraged.

Meghan's second book, The UnDiet Cookbook, is being released this week. Like her first book, it's beautiful and packed full of amazing information that will transform your life if you implement it. I received a preview electronic copy with an expiry date. I took a lot of notes.


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