June 27, 2024 • 2hr 39min

#2170 - Max Lugavere

The Joe Rogan Experience

Max Lugavere is a health and science journalist, author, and filmmaker. He joins Joe Rogan to discuss his new documentary "Little Empty Boxes" which explores dementia prevention and his personal experience with his mother's battle with Lewy body dementia. Lugavere shares insights on the latest research around Alzheimer's disease, lifestyle factors that impact brain health, and practical steps people can take to reduce their risk of cognitive decline.

0:00

-0:00

Key Takeaways

Max Lugavere's new documentary "Little Empty Boxes" explores dementia prevention and his personal experience with his mother's Lewy body dementia
Recent research has exposed fraud in Alzheimer's studies, particularly around the amyloid hypothesis, wasting years of research and funding
Alzheimer's and dementia often begin decades before symptoms appear, making prevention and early intervention critical
Diet, exercise, sleep, stress management, and reducing exposure to environmental toxins are key factors in brain health and dementia prevention
Ultra-processed foods, air pollution, certain pesticides/herbicides, and lack of exercise are major risk factors for cognitive decline
Strength training, protein intake, and maintaining muscle mass are important for brain health and overall longevity
Small, consistent lifestyle changes over time can have a big impact on reducing dementia risk

Introduction

Max Lugavere is a health and science journalist, author, and filmmaker. He joins Joe Rogan to discuss his new documentary "Little Empty Boxes" which explores dementia prevention and his personal experience with his mother's battle with Lewy body dementia. Lugavere shares insights on the latest research around Alzheimer's disease, lifestyle factors that impact brain health, and practical steps people can take to reduce their risk of cognitive decline.

Topics Discussed

Fraud in Alzheimer's Research (00:26)

Lugavere discusses recent revelations of fraud in Alzheimer's research, particularly around the amyloid hypothesis:

A key 2006 paper in Nature that supported the amyloid hypothesis was recently retracted due to fraudulent data
This paper renewed faith in the hypothesis and directed billions in funding down this path for 16 years
The fraud has been hugely deflating for the research community and Alzheimer's patients
It's becoming clear that amyloid plaques are not the sole cause of Alzheimer's as once thought

"It represented about 16 years worth of wasted time, wasted money, which was hugely deflating for not just the research community, but also for any patient who's ever suffered from Alzheimer's disease." - Max Lugavere

Dementia Prevention and Risk Factors (10:05)

Lugavere explains that dementia often begins decades before symptoms appear, making prevention critical:

Alzheimer's disease begins 20-30 years before the first symptom
By the time someone is diagnosed, they are often in late stages of the disease
Key modifiable risk factors include diet, exercise, sleep, stress, and environmental exposures
Type 2 diabetes increases Alzheimer's risk 2-4 fold; some researchers call Alzheimer's "type 3 diabetes"
Air pollution, certain pesticides/herbicides, and ultra-processed foods are major risk factors

"Alzheimer's disease begins 20 to 30 years, if not more, before the first symptom. And so, to me, it became very clear that we were approaching these conditions in the wrong way." - Max Lugavere

Diet and Brain Health (34:14)

Lugavere discusses the impact of diet on brain health and dementia risk:

Ultra-processed foods make up 60% of calories for the average American, 70% for children
These foods are engineered to be overconsumed and are linked to obesity, diabetes, and cognitive decline
Whole, nutrient-dense foods like eggs, grass-fed meats, and leafy greens support brain health
Protein is critical for muscle maintenance and cognitive function as we age
Saturated fat from whole foods like steak is not the villain it was once thought to be

"Ultra-processed foods are not food – they're consumable poison" - Max Lugavere

Exercise and Cognitive Health (1:30:58)

Exercise is highlighted as one of the most important factors for brain health:

People with greater cardiovascular fitness in midlife have reduced risk of Alzheimer's later in life
Exercise produces BDNF (brain-derived neurotrophic factor) which supports neuron growth and survival
Strength training and maintaining muscle mass are linked to lower all-cause mortality
Even light activity like walking can have significant benefits for brain oxygenation
Brief "exercise snacks" throughout the day can help mitigate risks of sedentary behavior

"Exercise is medicine when it comes to the brain." - Max Lugavere

Environmental Toxins and Brain Health (1:40:09)

Lugavere discusses the impact of environmental toxins on brain health:

Certain pesticides and herbicides like paraquat are linked to increased Parkinson's disease risk
Air pollution, particularly fine particulate matter (PM2.5), is a major risk factor for neurodegeneration
Endocrine disrupting chemicals in everyday products may have subtle but significant effects over time
Filtering water, reducing plastic use, and choosing organic foods when possible can help reduce exposure

"We're being exposed from every which way. And it's not necessarily that it's like one compound that's causing all of our problems, but it's cumulative injury." - Max Lugavere

Practical Steps for Brain Health (2:12:27)

Lugavere offers practical advice for improving brain health and reducing dementia risk:

Start with small, consistent changes like drinking water before coffee or eating a protein-rich breakfast
Prioritize whole, nutrient-dense foods and reduce ultra-processed food intake
Incorporate regular exercise, even if just starting with daily walks
Manage stress through practices like meditation or sauna use
Get adequate sleep and maintain social connections
Consider supplements like omega-3s or vitamin D if deficient

"You don't want to break off more than you can chew...I think that's a big mistake that people make. You want to try to adopt one new habit at a time, and after that habit cements, then you can try adding in another habit." - Max Lugavere

The Making of "Little Empty Boxes" (2:34:28)

Lugavere discusses his motivation for creating the documentary:

The film explores dementia prevention and his personal experience with his mother's Lewy body dementia
It aims to raise awareness about the decades-long development of dementia and prevention strategies
The documentary features interviews with leading researchers in the field
Lugavere hopes to inspire people to take action to protect their brain health

"I think it's the most important thing I've ever done, and I'm super proud of it." - Max Lugavere

Conclusion

Max Lugavere's conversation with Joe Rogan highlights the critical importance of lifestyle factors in brain health and dementia prevention. By understanding that conditions like Alzheimer's begin decades before symptoms appear, we can take proactive steps to reduce our risk through diet, exercise, stress management, and reducing exposure to environmental toxins. Lugavere's documentary "Little Empty Boxes" aims to raise awareness about these issues and inspire people to take action to protect their cognitive health as they age.