The BEST Brain Boosting Breakfast (Genius Foods) | Max Lugavere
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- Опубликовано: 11 июл 2024
- The BEST Brain Boosting Breakfast (Genius Foods) | Max Lugavere
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Eat a Huge Fatty Salad Every Single Day!
- Improve cognition
- Improve brain health
- Prevent disease
1. Glass of water with some mineral salt
- Sodium is NOT bad
- You HAVE to add more salt to your diet if you’re running a low carb diet
- Don’t eat as soon as you wake up
2. Wait 1-3 hours after you wake up before you eat your breakfast
3. Huge fatty salad (bowl of dark leafy greens: kale, arugula, spinach)
4. Use extra virgin olive oil
5. Lots of good prebiotic fiber
6. Sometimes drink kombucha with the breakfast salad
7. Protein: add chicken, egg, or grass-fed steak
Redmond Real Salt (Max’s Favorite)
realsalt.com/
Sal’s go-to breakfast
- Wake up
- Wait 45 minutes
- Drink a little bit of coffee
- Eat: Sardines, Avocado, Greens & Olive Oil
Better Brain Bowl: Sardines + Avocado
Order Max Lugavere's New Book:
Genius Foods
www.geniusfoodsbook.com/
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keto fasting dark chocolate low carb keto diet intermittent fasting 
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5:00 starts talking about salad he makes to start with in the morning. olive oil and kale arugula .. etc. protein chicken egg steak.// eggs avocado smoked salmon.. // sardines avocado olive oil, // avocado and sardines //
300 to 214 mg/dL cholesterol in 6 months by changing my diet. My Doctor assistant wasn't surprised at first because he thought I was taking a statin. I was not.... And when I told him that I had never did take it, (read all the side effects and decided against it (AND.... I'm known for taking the easy way)... ) instead I chose to take my diet seriously before taking the easy out. He was pleasantly surprised. My bad cholesterol is down good up, Triglycerides are 135, HDL 45 and my LDL 142. Im 61 years of age - feel ageless.
I had to laugh when you were talking about sardines-When I was in France and ordered sardines the waitress who spoke a bit of English was trying to explain to me about sardines. I presume she thought that since I was American that I would be expecting canned sardines. I'm guessing a previous American customer had a negative reaction to the fresh ones. I'm like, No it's fine-I want the sardines. I never had them before but like trying different foods. It took me awhile to convince her but they were delicious! Better than canned for sure. I've never seen fresh sardines in the US, do they exist?
This is a gold mine. Lots of practical tips too
Thanks for the tips, Max! Just watched this after seeing your interview on Health Theory. I’m developing a new interest in foods and eating healthy overall.
ACTUAL Rush University leafy greens & brains study: "The study enlisted volunteers already participating in the ongoing Rush Memory and Aging Project, which began in 1997 among residents of Chicago-area retirement communities and senior public housing complexes. A “food frequency questionnaire” was added from 2004 to February 2013, which 1,068 participants completed. Of them, 960 also received at least two cognitive assessments for the analyses of cognitive change.
This study involved these 960 people, who at the study start were an average age of 81 and did not have dementia. They had their thinking and memory skills tested every year and were followed for an average of 4.7 years. The participants also completed the food frequency questionnaire, which assessed how often and how many half-cup servings they ate of either spinach; kale/collards/greens; or a one-cup serving of lettuce/salad.
The study divided the participants into five groups based on how often they ate green leafy vegetables, and compared the cognitive assessments of those who ate the most (an average of about 1.3 servings per day) and those who ate the least (0.1 servings per day).
Overall, the participants’ scores on the thinking and memory tests declined at a rate of 0.08 standardized units per year. Over 10 years of follow-up, the rate of decline for those who ate the most leafy greens was slower by 0.05 standardized units per year than the rate for those who ate the least leafy greens. This difference was equivalent to being 11 years younger in age, according to Morris."
Thank you for providing context.
Ha!! I loved this so much that I shared it on FB about a minute before you said to 😄
This information and lifestyle is extraordinarily empowering. I feel like I have a new body and I finally understand how to feed it.
Loved this! Thanks for the info guys 🙌
This is so helpful!! I had now idea about the mineral sodium I'll have to check it out. I appreciate all of this because I'm a 34 year ago single mother and I have been trying to get into a real healthy balance. This will help me so much. Thank you for sharing this!
All false infos. Eating only fruits, 10 % of your body weight, in the morning does miracles.
Really like what you guys say. Just discovered you last night. Already watched four vids. What you promote is what I usually ascribe to. It's always great to learn new stuff.
I am listening to your book Genius Foods. Awesome Max. You certainly are an inspiration to your listeners.
Awesome information - thank you
Great to hear about the sodium i personally have pink salt every morning with my warm water with lemon and ginger a great kick start
Ah nice idea, thank you!
your pink salt is still salt.. and it will cause hypertension.
@@RUclipsUser-nd8qv No way!
Salt, in and or itself, does *not* cause hypertension. In fact, too little salt is just as much of a problem as too much salt. But therein lies the answer, it is the lack or surplus of the nutrient that can be a problem, not the nutrient itself. Salt is required for your bodily functions. No salt at all would mean you are dead! Also, over the past 20 years, there have been many studies which question whether sodium is a direct cause of hypertension even in excess. Please do your research, starting with www.medicalnewstoday.com/articles/317099.php
That's nice, a study funded by the national dairy council. But i guess you never bothered to read the actual study. Articles and headlines is all you people care about. Easily manipulated simple minded people. And its always the same, you people speak so big about "doing your own research", but you never actually do it.
This vid made me to want to go and make sardines, rice & steamed spinach with a drizzle of olive oil,,,
Me too.
BUT in another video Max Lugavere said to avoid RICE (and wheat and corn)
Though no rice No need carbs
No rice
A cup of cooked rice has the equivalent of 10 Tsp. of sugar. That’s too much for me. But I’ll take the sardines please!
Good Book. It's important to note however regarding sodium is that TABLE SALT (the processed, bleached one with iodine that many grew up with) is not a healthy sodium. It causes high blood pressure in many people. The salt Max is referring to minerals to sprinkle into some water is Sea Salt like Celtic or the pink Himalayan. So always do some research when people are giving advice so that you have full knowledge. Like doctors, people often leave out the critical details and that is why there is so much confusion.
Awesome love it!! I listened to his book on audible literally after the 1st chapter went online and bought the book for my family it's life changing
My husband had a fit when I bought the first bottle of Redman's Real Salt because of the price and he thought it was a hype. I think he has come to like it since he bought the second bottle. And that's also what we drink in water too first thing in the a.m. before we break fast.
I learned about salt being good for you in water years ago. It clicked for me when doctors always said when babies are sick to prevent dehydration give them some water and add a pinch of salt it works better than Gatorade or a drink that has electrolytes. it's great for hydration and gives you a boost of energy.
Salt is important, but it’s also good to know that sodium and potassium need to be in balance in the body,
Thank you for the video 🙏
I watched this video over and over again, not only to listen to his messages but also to enjoy these two guys' good looking face.
When I saw you two taking about my diet... especially sardines. I thought that was great. I've always like 'em.
Great one!
Thanks so much for the video! Question for you; do you have a recommendation for a healthy brain breakfast for teenage kids that are not able to wait an hour after waking up to eat?
So glad somebody else appreciate sardines! I break my fast with cooked oats in Bone Broth and topped with sardines in olive oil. Most people say yikes oatmeal cooked in bone broth !!!
But its insanely delicious to me! The best post workout meal to me!
This is so true about what and when to eat ...
Thanks for sharing 😊
So true about breakfast foods! Indonesian cuisine.. we have no breakfast food. We eat hearty meaty soups, fried rice, veggies. Basically lunch n dinner for our breakfast
I been using Real Salt for a while, good video thanks
This video just made everything click for me! I experienced hyponatremia when on a low-carb and high cardio diet during the HOT summer 💦 for a bikini competition! I didn’t remember to replenish my sodium levels after too much intense cardio and felt like I had dementia for two days! Thanks for this everything just clicked, sometimes these things happen to even professionals. Love pink salt 🙌🙏🏼
great video. thks
Sam I am from Mad Greens got me addicted to eating salad for breakfast.
Got me through nightshift in the patch
This video was amazing!
So good to hear you guy's say that about sardines.😊. .I also eat sardines with.avo for breaky..or it's a snack for me.
Gr8 info 👌
.Thanks ..
Came across this video by chance Hi from Australia 😊
When I grow up, I want my biceps to hug my t-shirts like Sal 🙂
Also, great information as always, and will definitely be upgrading my eating.
gliderc just do MAPS!
I'm really glad I found this video, it backs up what I like to eat for breakfast as not just being weird! I'm also a huge fan of sardines but I thought they had a lot of heavy metals in them like tuna so thank you for clearing that up Sal. I'm off to read Max's book 👍
Once during a soccer tournament, I pulled out almonds I had that were salted. Believe me, I wish I knew everything Max does! I was getting drilled by basically EVERYONE that what I was eating was killing me. "The salt was so horrible for my body." Of course, I remember listening to so many things about salt helping but couldn't accurately explain to them. And as always I know people that will never listen, but sometimes man... knowledge really is an incredible power. I also ate the almonds anyway.
also sodium is necessary for Hydrochloric acid production for digesting protein and killing of pathogens-maybe that is why we are seeing so much digestive issues and flu like issues-just some food for thought. And squeezing some lemon or apple cider vinegar on your salad, as this helps with breaking down the lipids from the olive oil. Especially during the hotter months is it necessary for sodium, sodium also helps with hydration as it binds the water better in the body. My son used to work in landscaping for a while and moving business and I put a small container with mineral salt in his lunch box=he would take a bit on the tongue and then drink his water. We are talking Arizona heat 110+ in the summer month=and the heat starts as early as March with high peaks June-October. Stay well-stay tuned-to your body.
Listen your body. Works every time
Sardines..finally a video boasting about them lol..I absolutely luv these things ...best on the go snack you can get
Agree!
I love your breakfast, I eat a lot of Sardines! Thanks for your show! God Bless!🙏
I don't consume too many packaged things, but when I do, I buy the low sodium stuff, because I like to be the one adding good quality salts to my meals.
Very nice information 👍
Thank you
Kale argula , spinach
Very good video!
Hi am glad for this video! :D my entire life i have non conventional breakfast foods, where people make bizarre comments on my food choices of fish, chicken etc for breakfast - i am happy that you guys both do the same.
MY QUESTION - what kind of portion size is recommended for breakfast?
Max mentions a large bowl of fatty salad, but what constitutes as large and just how much oil, a few spoonfuls?
I highly recommend you read his book if you ever have the time. It is extremely informative and will most likely answer practically any of your questions.
Sardine Brothers for life! Great video
Excelent guys!! What about grapefruit after the salty glass of water? I am already used to have it and my body kinds of crave for it at waking up haha.
PS: him salt in cocao or coffee brings out sweet and adds flavour. Just a hint!! Not too much Xxx
Thats why a lot of organic chocolate bars write on their bars that they added sea salt for taste? I always asked myself why
gonna try this
No mention of increasing potassium intake in correlation with sodium, in order to keep a 1:4 ratio..this is vital & the typical American diet generally has this in reverse (more sodium than potassium), which can cause countless life threatening issues
jaja i love when he said no bueno
Thank you I love sardines too
Don't quote me but the reason i heard the natural salts are better for you is that iodinzed salt's Crystal is more uniform maintaining sharp edges which scratch the insides of your veins causing plaque build up whereas the sea salts don't.
What about fruit smoothies with added protein powder fo breakfast?
Himalayan salt has 84 different minerals (pink salt) plus it helps in forming
cartilage (peppers aubergines and tomatoes rob the body of the cartilage (eat only sometime) great video 💖
oh wow=I should check this out-my husband has knee issues-for a while now=maybe this could be a contributing factor (mainly tomatoes ) thanks.
Great, so what's on the menu for the rest of the day & times? Xxx
He talks about the salt being mined from a deep lake in Utah… that’s probably helpful as to not get the micro plastics that some salts have in them
Can I put almonds or any type of nuts on the salad? Thank you for answering my question.
King Oscar sardines in olive oil. The best. Great video.
Japanese, a long-living people, eat soup and fermented condiments for breakfast, not cereal or oatmeal, or other carbs
Is kombuche considered a pre or probiotic?
Also here in Germany we does this thing called "sole Kur", where you dissolve big chunks of himalayan salt in a small bowl and take one teaspoon of that and dissolve it in a glas of water, my body tends to safe excess water in my body, if I do this to often, I have even more water in my bodyy
How does working rotating shifts (12 hours, days and nights) affect cortisol levels? Would it spike when you wake up or try to follow a 24 hour cycle?
I went out and bought most of the foods on the cover of your book, and am having my first supper, not sure where to start or what to have for supper for my first meal?
Good. Discussion
What milk or creamer do you recommend for coffee? In the morning I use plain, unsweetened almond milk. In the afternoon I use Nestle Coffee Mate powder creamer
Hi and thank you. Should you eat sardines if you have histamine intolerance?
I have steamed sweet potatoes, meat, and a fatty green salad, usually arugula with avocado, hemp seeds, pine nuts, pecans, walnuts, and sauerkraut. Are the sweet potatoes a problem you think? I usually don't eat until 4-5 hrs into the day as well. :)
Yeah skip the potatoes
I keep hearing about sardines lately. Now I want some!
Thank's for the great show. Here's my question. I workout in the morning. I need to have a breakfast before hitting the gym.
Your advice is to not eat in a couple of hour's.
Is there a middle way to do thing's?
Thank's 👍
u guys rock....
My favorite breakfast is three eggs with three pieces of bacon (uncured) and a cup or two of leafy greens. All usually sprinkle some cheese on the eggs and also put the eggs on top of the greens. Typically also eat half an avocado and maybe one piece of fruit while also drinking a bottle of Kombucha. It's like pure love for my body and brain.
hah, no its not. Ridiculous amounts of cholesterol. When did people decide that unhealthy is suddenly healthy? :)
Bacon, processed meat product. Class 1 carcinogen. One egg, 186.5 mg of cholesterol. 100g of bacon 110 mg cholesterol, 1 717 mg of sodium and 14g of saturated fats.
Cholesterol isn't a bad thing. Steroid hormones in the body are created from it. Even LDL is needed to build muscle. The only problem with bacon is the preservatives used. Eggs are extremely healthy...
@@RUclipsUser-nd8qv cholesterol is essential to vitamin d production, hormone production, brain development, and the formation of cells (cell walls). Any "scientific" data arguing that sat fat is unhealthy is flat out wrong.
@@catzilla6279 exactly, and i eat uncured bacon. Probably should have specified
There's loads of more recent studies showing sat fat is not bad at all, it's just been demonized for ages so people who havn't looked into it more are still scared of it.
6 boiled eggs and 1-2 litre of whole fat milk per day is my staple atm lol. Yea uncured bacon is great (and delicious)
Yaaa. I just had sardines for breakfast,,,yum...tks
That's the first time I've ever heard somebody else say the like avocado and sardines. I finally don"t feel like such a weirdo.
I love sardines, just had some before my big fatty salad!
Well it sounds as the preferred breakfast for my Cat - He would smile from Ear to Ear - He lives olive oil, chicken or even better sardines, green wheat grass - and He doesn't like junk food at all
Lis Engel u.
🤣🤣🤣❣️👍
Salad really! Rather have some porridge or a nice omelette me. Each to their own I guess. Thanks though guys. Love your podcast by the way. I’m new to the channel. I’m 37 and getting back into fitness.
A big Green Smoothie is great in the morning-lots of chia/flax/greens and a great tasting protein powder. I like to make bowls where I throw in a bunch of nuts too.
You're a fellow Northerner! I saw the 'me' at the end of your sentence (then a saw your name!) Its rare that people use the 'Northern 'we'' :)
The webpage listed above for Matt's salt is not working.. And when you correct it, can you tell me which salt at Redmonds does Matt select. They have a few salt options.
So i get a low carb cereal ad at the end, lol
Thanks for the sardines tip!!! Breakfast for champions.
The best brain boosting breakfast is no breakfast 🤔😊
Max Lugavere's book, Genius Foods, is a must read! He is a wealth of knowledge!
love sardine people get gross out by me sometimes but who cares 😆
thanks guys great video my kind of diet 🤗🙏
I have been fasting and I am eating very low carb. My energy is very low and after watching this I am thinking the salt can help me. What is the recommended salt in water intake? I have been very active with walking and resistance training.
Tim Ferris says that when you want to loose weight, you should take 30grams of protein first thing in the morning. For me it worked. I guess what Max says is if you want to feel good and dont want to loose weight, than dont eat anything in the morning.
Thank god for Adam Schafer who filmed this video with his phone. We would have never known...
Chef salad and I eat an avacado phew man a little coffee it’s game over I’ll remember every detail every day tooooo sharp .. avocados changes the game people
So what is your reaction to Valter lungo’s analysis, breakfastskipping is a no go? And what about a non keto breakfast?
Sardines and certain other fish like herring, shellfish are high in purines which raise uric acid levels. People with gout problems can eat other fish. If you do not have a gout problem, go for them.
I eat soup for breakfast in the winter
9:32..I love to meet people that eat sardines..😂😂😂
Me too!
God Bless
... informative, uplifting and (why not saying it?) handsome...
I'll consider sardines.. I have to admit I've always hated on sardines and haven't tried them... But how can you get over it looking at you as your stuffing it in your mouth? And you just crunch up the head too huh? Hmm I couldn't do frog legs but sardines have purpose.. Any suggestions cooked or cold? And oil or water sardines? And if I'm considering this than i might as well consider eating bugs.. The eyes.. I can't eat somethings eyes I'll need to behead my sardines, just sounds too much like something my buddies would try to see if they could get me to do.. Thank you for your insight gentleman i will attempt the sardine challenge on your behalf..
I love Redmonds salt. I’m ketovore. And mineral drops in my coffee water.
I make my Avocado toast on Sour Dough Bread " rub raw organic garlic on my toast first, then few anchovies strips, sliced avocado but of sea salt and fried egg on top:-)))) ( egg cooked in organic extra virgin oil) I love Love this dish:-)))) I was not an achovie fan, but when I heard its a brain food, I decided to add it to my eating plan:-))
I understand how sodium is needed but, every American eats way too much. Also, there are those like myself who are very sensitive to sodium and need to LOWER theirs not raise it. Ik if I’m consuming too much I watch my BP creep up. I’m 62, female, 5’7, 152#. A bit overweight but my bmi is under the recommended. I have metabolic issues, was preD, A1C 4.6. Yet I suffer w many of the issues that come w it, retina, stiffness, tinnitus, shoulder, BP. Many others do too. It shouldn’t be dismissed bc it can raise your BP if you’re trying to control it wo drugs
And if I lower my carbs very low BP goes up. Also our intestinal tract slows down and fiber is needed to push it through otherwise that dreaded diverticulitis may tear it’s ugly head. I’m no expert at any of it but it is my experience
How about table salt ?? And canned tuna or sardines?? .. are they any good ??... Among all the foods you've mentioned I have access only to greens and extra virgin oil.. help is appreciated as I am embarking on a ketogenic journey ...
Temsu Tzudir so your comment is 4 months ago.
How's the keto journey going?
Did you stick to it, how do you feel?
Table salt can do in a pinch (sorry, no pun intended), but is not ideal as it is devoid of all the extra minerals that come with either pink Himalyan or organic sea salt such as he mentioned in the video. But if you have no other available, a little table salt in your water is still better than none. You will just get the added benefit of some additional minerals in sea salts or some of the pink salts mentioned. Hope that helps! And hope your keto journey is going well. (I'm about to restart mine.)
Love this collab. I usually keep my fatty salad for dinner and skip breakfast. Wondering if I should switch it up and start with it in the morning? I get very hungry at night and tend to "save" my satiating meals for later, but could I benefit from starting my day like this and perhaps it will curb my appetite in the evenings? Thanks!
Latest research shows its good to skip breakfast so I believe you are doing it right.
Angela Longyear at the end of the day it comes down to how that meal fits into your daily lifestyle. If you prefer it at dinner its in the right place. No need to switch it up. Go you!
I skip breakfast and eat brunch and dinner for the fasting benefits. Look into what just a16 hour fast can do. It's incredible.
Just ordered Redmond salt.
Edit: salad, dark leafy greens to start the day ✔️🏁
Come to Portugal in June/July and have the best sardines in the world!
Was there,and ate sardines grilled outside.The festas in Lisbon,Porto etc.are sardine heaven.I enjoyed very much.
Both of you guys are awesome looking and I love your video. Liked the video and subscribing to your channel. Have ADHD extremely bad. Gonna try what you guys recommended. And, hopefully, this will help me able to focus and concentrate. I’ve had problems with ADHD every since I can remember. And, I remember one time, years ago, my Dr had given me some antibiotics and he kept me on the antibiotics for almost a year for a foot infection that I had had and he wanted me to stay on the antibiotics even longer. I ended up dropping that Dr., obviously. But, my new Dr that I decided to go to told me that I now had a yeast infection. Didn’t even know that a man could get a yeast!!! lol Anyways, it’s because I was on the antibiotics for so long that I developed that yeast infection. And, anyways, the Dr gave me some anti yeast medicine. And, for the first time in my life, my brain could actually think clearly. I was able to focus, concentrate, and even remember things. My mind was actually working perfectly!!! And, that’s when I first realized that there must be a mind-gut connection. But, sadly, the effects of that medicine only lasted for an hour or two (maybe not even that long). That happened when I was a teenager, so I can’t really remember how long the effects lasted. Just remember feeling like there WAS some hope for my condition. And, then, my brain went right back to the way it was before. Sorry for the long story. Just thought you guys might find that interesting.
Ty David Simons t
David Simons - I know your comment is 3 years old now, and i really hope you are doing better. Learning how to control yeast infection which was giving me awful mouth ulcers, and wanting to help my son with ADD prompted me to get qualified as a naturopathic nutritionist. These guys are talking a lot of sense here. It is possible to control and even eliminate yeast infections through diet and supplements, but it takes dedication to a strict diet, and time. I would recommend you read Gut and Psychology syndrome by Natasha Campbell McBride if you havent already. Here is a list of resources about diet which could help you. It's written for folks with autism, but could also help with ADHD. Pick a diet and STICK TO IT RELIGIOUSLY for at least 3 months. If it doesn't work, try another one, and good luck, I do believe that yuo are on the right path here. tacanow.org/family-resources/special-diets-for-asd/