#709 – Max Lugavere – The Terrifying Link Between Diet & Mental Health | Modern Wisdom

Intro

In this episode of the “Modern Wisdom” podcast, host Chris Williamson interviews Max Lugavere, a filmmaker, health and science journalist, and author of the book “Genius Foods.” They discuss the link between diet and mental health, exploring topics such as food regulations, artificial sweeteners, the impact of ultra-processed foods, the Mediterranean diet, and the prevention of dementia. Max Lugavere provides evidence-based insights and practical tips for improving brain health through diet and lifestyle choices.

Main Takeaways

The Impact of Food Regulations

• California bans skittles and 12,000 other products for cancer-causing additives
• Regulation may be warranted in the food system
• Market-driven food products can be unhealthy and addictive

The Dangers of Ultra-Processed Foods

• The food supply is essentially toxic, with 73% of items in an average supermarket being ultra-processed, which has been linked to poor health outcomes.
• Regulation of certain products, which are proxies for ultra-processed foods, may be a step in the right direction.
• Ultra-processed foods are nutrient-poor, calorie-dense, and hyper-palatable, making them difficult to moderate

The Controversy Around Artificial Sweeteners

• Aspartame has been controversial, with equivocal evidence regarding its effects on weight loss and negative health outcomes.
• While the risks of artificial sweeteners may be small, some people choose to avoid them due to the precautionary principle and skepticism towards newer products.
• Non-caloric sweeteners like Alulose and Erythritol are relatively safe alternatives to sugar

The Mediterranean Diet and Mental Health

• Adopting a Mediterranean-style diet can lead to remission from depression three times the rates of standard care
• Depression has been linked to inflammation, which can be modulated by diet and lifestyle
• Comfort eating with sugary and highly-palatable foods can lead to inflammation and low mood

The Importance of Resistance Training

• Resistance training is important for reducing inflammation and building resilience.
• Exercise can reduce the risk of cancer by up to 20%.
• Walking is great for people of all ages, but resistance training is crucial for building robustness.

The Link Between Diet and Dementia Prevention

• Dementia for a long time was thought to be an unpreventable condition, but research shows the potential for prevention is high
• A whole foods diet that incorporates animal products, dark leafy greens, and avoids ultra-processed foods is recommended
• Engaging in real-life activities such as learning a new instrument, language or skill is the best way to build cognitive reserve

The Power of Relationships and Storytelling

• Quality of relationships is the single biggest determinant of how long you’re going to live, more than smoking, diet, or weight
• The story you tell yourself is important in determining your life’s direction and values
• Sharing personal experiences can lead to a significant impact on human life

Summary

The Impact of Food Regulations

California’s ban on skittles and other products with cancer-causing additives highlights the need for regulation in the food system. Market-driven food products can be unhealthy and addictive, warranting scrutiny and potential restrictions.

The Dangers of Ultra-Processed Foods

The prevalence of ultra-processed foods in the food supply poses a significant health risk. These foods are nutrient-poor, calorie-dense, and hyper-palatable, making them difficult to moderate. Regulation of certain products that serve as proxies for ultra-processed foods may be a step in the right direction.

The Controversy Around Artificial Sweeteners

Artificial sweeteners, such as aspartame, have been subject to debate regarding their effects on weight loss and negative health outcomes. While the risks may be small, some individuals choose to avoid them due to the precautionary principle and skepticism towards newer products. Non-caloric sweeteners like Alulose and Erythritol can serve as relatively safe alternatives to sugar.

The Mediterranean Diet and Mental Health

Adopting a Mediterranean-style diet has shown promising results in remission from depression. Depression has been linked to inflammation, which can be modulated through dietary and lifestyle changes. Comfort eating with sugary and highly-palatable foods can contribute to inflammation and low mood.

The Importance of Resistance Training

Resistance training plays a crucial role in reducing inflammation, building resilience, and reducing the risk of cancer. While walking is beneficial for overall health, resistance training is essential for building robustness and maintaining muscle mass.

The Link Between Diet and Dementia Prevention

Contrary to previous beliefs, dementia is not an unpreventable condition. A whole foods diet that incorporates animal products, dark leafy greens, and avoids ultra-processed foods is recommended for brain health. Engaging in real-life activities and building cognitive reserve through learning new skills can also contribute to dementia prevention.

The Power of Relationships and Storytelling

The quality of relationships is a significant determinant of overall well-being and longevity. The story we tell ourselves and share with others shapes our life’s direction and values. Sharing personal experiences and insights can have a profound impact on human life.

Conclusion

This episode of the “Modern Wisdom” podcast with Max Lugavere explores the link between diet and mental health. It highlights the importance of food regulations, the dangers of ultra-processed foods, the controversy surrounding artificial sweeteners, the impact of the Mediterranean diet on mental health, the significance of resistance training, the role of diet in dementia prevention, and the power of relationships and storytelling. By making informed dietary choices and prioritizing overall well-being, individuals can enhance their mental health and overall quality of life.