Max Lugavere
@maxlugavere
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NYT best-selling author of Genius Foods. Longevity, nutrition science, and brain health. Subscribe to The Genius Life podcast (50m+ downloads). 👇🏼
Los Angeles, CA
Joined March 2009
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Pinned Tweet
I’m excited to announce that after 10 years of blood, sweat, and tears, my documentary Little Empty Boxes is premiering in LA and NYC, with more cities to follow.
Thanks
@DEADLINE
for breaking the news!
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In a new paper in Nature, scientists looked at candidates for reversing dysregulated gene expression in Alzheimer's disease and guess what outperformed all tested drugs? Exercise.
Why isn't this front page news?
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‘Why Do I Feel Shitty All the Time’ starter pack:
- ultraprocessed foods
- zero exercise
- sitting all day
- poor posture
- too much caffeine
- sun+nature deprived
- crappy sleep
- social media
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In a new study, 4 weeks of simple breathwork—inhaling for 5 seconds, then exhaling for 5, twenty minutes twice a day—led to a decrease in Alzheimer’s-related proteins in blood.
Why isn’t this front page news?
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Science-backed benefits of magnesium (Mg):
- required to generate ATP aka energy
- co-factor for DNA repair enzymes
- helps prevent hearing loss
- relaxes blood vessels
- lowers blood pressure
- lowers blood sugar
- improves mood & sleep
And yet, ~60% of adults underconsume Mg.
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Publish a study that finds red meat isn't killing you, everyone gets mad and Harvard responds.
Put this on shelves and target children, no one says a word.
Clown world.
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‘Stay in your lane’ is the most anti-intellectual, anti-progress rhetoric I’ve ever heard. Go outside of your lane. Far outside of it. Live there for a while. Tell us what you see.
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In a new study, 12 weeks of walking—just walking!—30 minutes, 4x/week, improved memory function and neural connectivity in both cognitively healthy older adults and those with cognitive decline.
Why isn't this front page news?
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A major review just carried out by the UN's Food and Agriculture Organization shows that veganism for health is a major scam.
People are starting to wake up.
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If your grocery store has a health food section, then what is the rest of the store?
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Gonna head out to buy some Goya products not because I’m a Trump fan (I’m not) but because cancel culture is disgusting. And I don’t even eat beans.
.
@GoyaFoods
has been a staple of so many Latino households for generations.
Now their CEO, Bob Unanue, is praising a president who villainizes and maliciously attacks Latinos for political gain. Americans should think twice before buying their products.
#Goyaway
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The amount of protein you eat for your first meal strongly predicts the amount of calories you’ll consume the rest of the day.
More protein = fewer calories.
Why is no one talking about this?
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Latest mainstream vegan propaganda just dropped!
Here’s why you shouldn’t take You Are What You Eat on Netflix seriously. 👇🏼
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All I see is ultra-processed junk?
The first purely vegan supermarket opened in Austria, Europe today.
No more checking the ingredients, finally you can just pick whatever looks good!
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lmao at people wearing a mask in their social media profile pics 😆
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“Trust the science!”
The Science: Frosted Mini Wheats, Cheerios, and ice cream are better for you than eggs and ground beef
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Actual superfoods:
- steak
- ground beef
- whole eggs
- liver
- lamb
- shrimp
- oysters
- sardines
- milk/cheese
- greek yogurt
- leafy greens
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This is dangerous misinformation.
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In a new study, 15 minutes of red light exposure reduced blood glucose in an oral glucose tolerance test by 28% compared to placebo. RED LIGHT.
Why isn’t this front page news?
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Turns out the Academy of Nutrition and Dietetics not only receives funding from manufacturers of ultra-processed foods (seed oils, grain products, fake meat, soda, etc.), it also owns stock in them.
We are screwed.
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Don’t cancel me but I tend to choose restaurants based on the quality/healthiness of their food, not by the race of the person who owns it.
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Imagine thinking you can change the weather by eating fake meat, fake eggs, and fake milk.
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But you and your family should limit your meat intake.
Brussels Airlines runs 3,000 empty flights to maintain take-off and landing slots
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If your doctor tells you to cut back on dairy, meat, and eggs BEFORE telling you to cut added sugar, refined grains, and ultra-processed foods…
Find a new doctor.
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Joe Rogan is hosting the most important conversations of our time. Bravo brother.
@joerogan
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@joerogan
I’m sure you’ve read this but if not:
Grass-fed Beef — The Most Vegan Item In The Supermarket
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I’ve recorded over 250 episodes of my health science podcast The Genius Life since 2018. Here are 10 of the biggest, most impactful takeaways:
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Some things I’ve changed my mind on:
- prolonged morning fasting (I now eat protein soon after waking)
- micromanaging glucose/insulin (I eat plenty of carbs to support workouts)
- little to no dairy (I eat fermented dairy, whey/casein protein, milk, etc.)
- no gluten ever (I…
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In the past year...
Tufts told us Lucky Charms are healthier than an egg
Harvard warned steak may cause type 2 diabetes
Stanford got it's own "you must go vegan" guilt trip TV show
I'm starting to think this isn't really about health.
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Here's the open access paper should anyone want to read it:
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Using extra-virgin olive oil is like taking an anti-inflammatory drug.
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They said all animal products were bad for you.
Then they changed their minds on fish.
And then eggs.
And then dairy.
And then unprocessed red meat.
Anyone noticing a pattern here?
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Holy sh*t
Soon, you’re only going to be able to trust what you see in real life.
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In the past 2 months, I’ve deliberately lost 8-10 lbs. of pure fat with zero perceptible muscle loss.
Here are the 10 things I did. 🧵
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Underrated privilege: To be able to disagree with someone and NOT care to see them silenced or their career ruined.
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“I stopped eating meat and have never been healthier!”
The meat:
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If I were broke, these are the foods I’d buy to lose fat and get healthy:
- lean ground beef (85-93%)
- whole/rotisserie chicken
- frozen/canned fish
- chicken thighs
- eggs
- milk
- Greek yogurt
- frozen berries
- frozen veggies
- whey protein
- potatoes
- rice
- organic oats…
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So many girls avoid meat and under-eat protein thinking that it will make them “smaller”—which of course isn’t true.
So instead they overdo the roughage and nutrient-poor plant-based junk, and wonder why they’re tired and bloated all the time.
Huge missed steak.
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Start your day with a bowl of low-fat, low-sodium, refined grain cereal and “coffee” with 75 grams of sugar and no one says a word
Start prioritizing protein including beef and eggs, salting your food to taste, and suddenly everyone’s a nutritionist
Cray
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‘Why Do I Feel Shitty All the Time’ starter pack:
- ultraprocessed foods
- zero exercise
- sitting all day
- poor posture
- too much caffeine
- sun+nature deprived
- crappy sleep
- social media
- alcohol
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Contrary to the popular narrative, animal agriculture can HEAL the planet. 🐄🌎
Please retweet!
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Fat doesn’t make you fat.
Carbs don’t make you fat.
Eating low quality food that short circuits your satiety signals and causes you to overeat on a regular basis makes you fat.
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Nutritional yeast is one of nature’s multivitamins, and it has a better protein-to-calorie ratio than an egg.
Why aren’t more people talking about this?
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Why would anyone eat regular pasta when chickpea or lentil pasta exists? It’s literally a perfect upgrade.
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The amount of protein you eat for your first meal strongly predicts the amount of calories you’ll consume the rest of the day.
More protein = fewer calories.
Why is no one talking about this?
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It takes a real malevolent soul to look upon the Standard American Diet and conclude that the solution to our health woes is to remove the animal protein.
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Hey girl, are you an mRNA vaccine?
Because you make my heart swell
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By 2030 half of adults will be obese.
Yep. Must be genes.
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This is the “nutrition” that they’re teaching our experts.
The base of the food pyramid? Grain products and seed oils.
No wonder 9 in 10 adults are metabolically sick.
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For breakfast people will be like “35 grams of protein is too much food!” and then go and crush a 800 calorie muffin and “coffee” from Starbucks.
Crazy town
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Gave a talk for a bunch of college students today and one shared that you can order anything on the McDonald's menu a la carte, including quarter pounder burger patties.
He orders 4 for 1 lb. of beef for ~$5.
That's 880 calories, 64g fat, 72g protein, and 4g carbs.
I'd…
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New review in Nature Medicine found weak or no evidence of associations between unprocessed red meat consumption and risk of 6 health outcomes including ischemic heart disease, colorectal cancer, and stroke.
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A new 2024 review of caffeine science found there’s no scientifically valid reason to delay caffeine intake upon waking.
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Turns out the food industry pays “influencer” dietitians (along with physicians and fitness experts) to downplay the risks of highly processed foods and to promote sugar, candy, soda, and other junk.
We had a feeling this was happening, but now we know. We are screwed.
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Did you know that McDonald’s has a secret menu?
I tried it out, for science. 👀🍔
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Serious question: Wouldn’t defunding police just make the rich more inclined to hire private security and people to get guns? Ironically the whole thing seems like a Republican idea, but is being pushed by the left.
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Arrest this man.
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Your diet doesn’t have to have a name.
In fact, it shouldn’t.
If you make lean protein a priority, eat mostly unprocessed foods, minimize the added sugars and oils, you'll lose fat and get healthier with almost 99% certainty.
Stop overthinking it.
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If 85-90% of your diet are foods like:
- red meat
- eggs
- fish
- dairy
- whole fruit
- dark leafy greens
10-15% could be whatever “fun” foods you want
And you’ll still be leaner, stronger, happier, and healthier than 90% of people
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Grass-fed beef is the most vegan food in your supermarket.
It minimizes suffering by providing hundreds of pounds of nutrient-dense food from one single life (you get approx. 570 Ibs. of boneless, trimmed beef from a 1,400 pound steer). Think about how many families you could…
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Phenomenal.
@maxlugavere
I ignored the hospital diabetic diet coach and cut processed foods, seed oils, and simple carbs from my diet. In 2 wks, I was off insulin. In 12 wks, I was off all meds. From hospital to healthy weight, A1c, BP, cholesterol, liver, and kidney function in 12 months.
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Eat protein
Lift weights
Sleep well
Practice kindness
The rest will work itself out.
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Happy 4th y’all. May your day be filled with quality protein and gratitude for this great nation. 🇺🇸
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Foods with the lowest environmental impact, according to Clark et al, 2022:
- sports drinks
- soda
- chips
- onion rings
- rice
- bread
- juice
Eating "for the planet" looks like a great way to develop obesity, sarcopenia, and type 2 diabetes.
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People skip the gym because they “have no energy” and yet even a quick workout is one of the best ways to get more energy.
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11 ways to make yourself harder to kill:
1. improve cardio
2. strength train
3. eat protein
4. eat plants
5. read books
6. acquire skills
7. sauna regularly
8. practice stoicism
9. learn self-defense
10. cultivate charisma
11. take cold baths/showers
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Very proud to announce that my book
#GeniusFoods
is officially a
@NYTimes
Bestseller! Grab a copy here to change your brain and change your life:
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Lift weights, prioritize protein, avoid alcohol, sleep well, and mind your junk food intake, and before you know it you’ll be the one in your friend group with “good genes.”
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“Anything you’re not allowed to ask questions about is something you should be asking more questions about.”
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In a 2020 study, people who ate eggs for breakfast were less hungry and ate 15% fewer calories at lunch compared to those who ate energy-matched cereal with orange juice for breakfast.
Why aren’t we prescribing eggs to help fight the obesity crisis?
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Child abuse.
I’m raising my newborn vegan — it’s not as simple as you think
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The further you can distance yourself from the corporate food system, the better off you’ll be.
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Why do people talk so much about the “harms” of processed meat when many of the most unhealthy processed foods that contribute to obesity and other chronic conditions are made from plants?
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Remember when they closed the gyms?
A new study found that exercise, in almost any amount, reduced people’s risks of being hospitalized or dying of covid.
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I’ve got 99 problems and
eating more protein
eating fewer packaged foods
going to sleep earlier
getting consistent with my training
turning off the news
… solved like 98 of them.
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A new study found there’s essentially an “epidemic” of cancer occurring in young people, driven in large part by our diets and lifestyles.
Why isn’t this front page news?
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Top scams, 2023 edition:
- fake butter
- fake milk
- fake eggs
- fake meat
- plant-based diets
- lucky charms is healthier than eggs
- obesity is genetic
- alcohol
What’d I miss?
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‘Why Do I Feel Shitty All the Time’ starter pack:
- ultraprocessed foods
- zero exercise
- sitting all day
- poor posture
- too much caffeine
- sun+nature deprived
- crappy sleep
- social media
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You could not possibly make seed oils like canola, corn, soybean, and grapeseed oils in your own kitchen.
This gives them the designation of ‘ultra-processed foods’ according to the NOVA food classification system, which are to be minimized in the diet.
Why is this so hard?
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Going to eat even more meat now.
NEW - United Nations set to call on Americans to reduce meat consumption because of "climate change."
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For brain health, berries get all the love, but avocado is actually the most neuroprotective fruit you could eat.
It’s loaded with lutein, zeaxanthin, and vitamin E, all powerful fat-protecting antioxidants. And it has potassium to protect vascular health.
Eat more avocado.
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“Why do I always sleep like shit?”
- wears sunglasses in the AM
- sedentary all day
- zero exercise or exertion
- caffeinating all day long
- alcoholic nightcap
- high-sugar, high-glycemic diet
- stares into the bad news flashlight up until bedtime
“I guess we’ll never know.”
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Anyone who unfollows you for speaking your mind is not someone you want following you anyway. They were bound to leave from the start.
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Promoting plant-based diets is promoting ultra-processed food consumption, full stop.
The data supports this.
Stricter adherence to plant-based diets was equated to 20% higher ultra-processed food consumption.
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Don’t major in the minors!
The minors:
- organic vs. not
- types of sweeteners
- most supplements
The majors:
- daily protein
- eating more whole foods
- weight training consistently
- sleeping 7-8 hrs/night
- your mental health
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Daily non-negotiables:
- 10-30 minutes of morning sun
- coffee with heavy cream
- .7x my bodyweight in protein
- resistance training+some cardio
- 1-2 cups of dark leafy greens
- ~10,000 steps
- 7-9 hours of sleep
- time to chill and laugh with friends
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People won’t think twice before eating half a box of Oreos but will think 10 times, consult their doctor, their nutritionist, and the Internet before eating a steak.
Clown world
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