Genius Foods

By Max Lugavere with Paul Grewal

Book Overview

Our brains need the best fuel to stay sharp, happy, and strong. In Genius Foods, Max Lugavere reveals how certain foods can boost brainpower, protect memory, and enhance mood. He highlights nutrient-rich options like leafy greens, oily fish, and extra-virgin olive oil. These superfoods help fight inflammation, balance blood sugar, and keep brain cells healthy. Unlike trendy diets that come and go, Lugavere’s method is based on solid science and long-term benefits. He also warns against processed sugars, refined grains, and harmful oils that can hurt mental clarity. Small changes—like eating blueberries for antioxidants or adding avocado for healthy fats—can have a big impact. Following these guidelines may lower your risk of problems like Alzheimer’s and depression. By focusing on whole foods and steady lifestyle choices, you can enjoy a happier, more energetic future filled with creativity and resilience. Start feeding your brain and experience thinking for the long haul.

Power Line 1

Eating Better Unlocks Your Brain’s Full Potential

Many of us wonder how certain seniors stay mentally quick, even in their nineties. One secret might be their long-standing commitment to wholesome foods. Contrary to popular belief, our brains do not simply stop growing and begin to shrink once we turn 25. Science from the mid-1990s proves that our minds keep learning and adapting until the very end of life—a process called neuroplasticity.

This flexibility means that the foods we eat can either support or harm our brainpower. In one case, an author studying brain health for his mother’s early-onset Alzheimer’s discovered that a healthy diet helped him stay focused, energized, and calm. By dropping sugary snacks, fried meals, and overly processed products, he experienced a new level of mental clarity.

When you choose thoughtful meals today, you set the stage for a sharper, more creative mind tomorrow—let your plate empower your future.

Back in 2017, the Food and Mood Center at Deakin University showed that people dealing with severe depression saw big improvements when they replaced junk food with vegetables, nuts, fish, whole grains, and lean meats. Cutting out sugar and fried items helped their moods rebound and their minds work better. Meanwhile, Finnish researcher Mia Kivapelto studied older adults who might develop memory problems. Half of them received simple social support, while the other half also joined nutrition and exercise programs. Astonishingly, those who ate better and stayed active boosted their thinking skills by 25% and sharpened their decision-making by 83% compared to the control group.

This evidence shows that a balanced diet can protect us from conditions like dementia and help us stay mentally strong in the present. The key lies in replacing empty calories with nutrient-rich foods that feed our brains. Whether you are 20 or 90, switching to smarter eating habits can keep your mind clear, your memory agile, and your mood steady for years to come.

Power Line 2

Feeding Your Mind with the Right Fats Makes a Huge Difference

Selecting the best cooking oil can shape your brain health. You might wonder whether rapeseed oil or extra virgin olive oil is best for a salad dressing. The key lies in understanding different kinds of fats. Some polyunsaturated fats, like omega-3—found in salmon, sardines, and grass-fed meat—can improve memory and mood. In one study at the Charité Hospital in Berlin, people who took omega-3 supplements for 26 weeks increased their executive function by 26%.

However, the story changes when we talk about polyunsaturated fats in fried and processed foods. When oils are heated or heavily refined, they produce substances called aldehydes. These harmful byproducts build up in the brain and contribute to plaque, a major sign of Alzheimer’s disease. Eating too much fried food can therefore weaken memory and slow down thinking.

Good fats fuel mental spark and fresh insights; rely on poor fats too often, and watch your brightest ideas dim.

On the brighter side, monounsaturated fats protect neurons and strengthen brain connections. They’re found in extra virgin olive oil, avocados, and macadamias. A 2015 study in the journal JAMA Internal Medicine showed that people who followed a Mediterranean diet rich in these healthy fats enjoyed better attention, reasoning, and recall after just six years. Participants consumed up to a liter of olive oil each week and reduced their risk of dementia.

Meanwhile, trans fats are the worst offenders for your mind. They appear in processed treats like cookies, margarine, and certain vegan cheeses. While they extend a product’s shelf life, they also harden your brain cells, making it harder for signals to move around. A 2015 study found that for every gram of trans fat consumed, people remembered 0.76 fewer words on a memory test. Those numbers add up quickly, proving even small amounts of trans fats can drag down your mental performance.

Power Line 3

Sugar Silently Hurts Your Brain

Many people picture sugar as white crystals sprinkled in coffee or baked into sweets. But sugar is everywhere, lurking in items we might consider healthy, from fruit juices and crackers to condiments. Refined sugar, the worst offender, shows up in countless packaged foods. Corn syrup, lactose, and date sugar are equally sneaky. Another hidden threat is glucose. It clings to important proteins and cells in the body, especially in the brain, through a process called glycation. This creates advanced glycation end products, or AGEs, which can harm your brain. Brains affected by Alzheimer’s have three times more AGEs than healthy brains. Studies from 2011 to 2014 confirm that high AGE levels are linked to reduced learning abilities, weaker memory, and slower mental flexibility.

Sugar may taste heavenly, but it quietly clouds your thinking and makes simple decisions harder than they should be.

Fructose also poses a risk to your mind. Though often sold as a better alternative, it can still hurt cognitive functioning. At UCLA, scientists fed rats an amount of fructose similar to what’s found in a liter of soda. The rats had trouble with tasks like navigating mazes, taking twice as long as rats that drank plain water. A 2016 Mayo Clinic study further connected heavy fruit sugar intake to metabolic and cognitive issues in humans.

So how do we protect our brains from sugar overload? First, choose low-sugar fruits like coconuts, olives, avocados, and even raw cacao. These options are packed with healthy fats and have minimal fructose. Berries are another smart pick; they provide antioxidants that can boost memory while keeping sugar intake down. By cutting back on sweetened drinks, processed foods, and hidden sugars, you can help your brain stay clear, focused, and healthier for the long run. Small changes in your diet can add up, ensuring that your thinking stays sharp as the years go by.

Power Line 4

Reducing Carbohydrates Helps Keep Your Brain Strong

Imagine feeling more alert every day simply by adjusting the foods you eat. A key trick is to reduce carbohydrates—especially those from grains like bread, pasta, and rice—and add more vegetables to your plate. This approach helps control insulin, the hormone your pancreas releases to turn sugar into energy. When you eat too many carbs for a long time, your body may become insulin-resistant, meaning it needs more and more insulin to do the same job.

High insulin levels are linked to serious brain problems. One clear sign is the buildup of amyloid beta plaque, a sticky protein strongly tied to Alzheimer’s disease. Research shows that over 80% of people with Alzheimer’s also struggle with insulin resistance. Even if you’re otherwise healthy, studies suggest that having lots of insulin in your system can gradually hurt your ability to think. For instance, the Medical University of South Carolina followed non-diabetic people with higher insulin levels for six years and observed a steady decline in their brain performance.

Trim those carbs to let your brain run smoothly, inviting clearer focus and a natural boost in daily energy.

Your brain, therefore, benefits when you swap that daily pasta dish for a colorful array of vegetables. This was demonstrated by the Buck Institute for Research on Aging, where people with serious memory issues joined a program addressing nutrition, exercise, sleep, and key vitamin levels. They were instructed to limit grains, and after six months, nine out of ten participants showed better memory and sharper thinking.

These findings suggest that cutting back on carbs could play a major role in keeping your mind clear and healthy as you age. Simple changes like using cauliflower rice instead of white rice, or turning a sandwich into a lettuce wrap, might make a big difference. By focusing on nutrient-dense vegetables and reducing grain-heavy meals, you give your brain the support it needs to stay strong.

Power Line 5

Cholesterol Fuels Your Brain but Can Also Cause Health Problems

Many of us believe that eating healthy means avoiding all forms of fat, yet cholesterol-rich foods can actually benefit your brain. Eggs, shrimp, and other seafood may seem off-limits, but they offer valuable nutrients. Why? Around 25% of all the cholesterol in your body resides in your brain. It helps build myelin, a protective shield around your neurons, keeping them flexible and ready to send signals quickly. A 2005 Framingham Heart study found that people with higher cholesterol performed better on tests measuring focus, language skills, and abstract thinking. That explains why cholesterol-lowering drugs can sometimes produce mental fog or even mimic dementia symptoms. According to a report from Credit Suisse, the real problem behind many diseases is not too much cholesterol.

Cholesterol can power your neurons, yet choosing the right sources protects your health and keeps mental clarity in check.

In fact, foods like eggs are especially good for brain health. They contain choline, which strengthens cell membranes and supports the production of acetylcholine, a key brain chemical that aids memory and learning. Trouble starts, however, when low-density lipoproteins (LDL)—the cholesterol transporters in your bloodstream—are harmed by too much sugar, alcohol, and highly processed foods. When LDL is damaged, it becomes harder for your liver to filter it out, leaving more of it floating around in your blood. Eventually, these particles stick to your artery walls.

Your immune system races to the rescue, creating foam cells around these stuck particles, leading to plaque buildup. This sticky plaque, rather than cholesterol by itself, is what really drives heart disease. That means the true enemy is not cholesterol-rich foods, but rather sugary drinks, refined carbs, and other harmful eating habits. If you steer clear of them, you’ll protect both your mind and your body. Eating enough healthy fats—especially from seafood, eggs, and similar sources—can keep your brain fueled and help you stay sharp for years to come.

Power Line 6

Fasting Gives Your Brain a Cleaner Kind of Fuel

Most people know that cholesterol can help the brain, but there’s another important energy source worth exploring: ketones. Think of ketones as “super fuel” for your mind. They come from breaking down fat, and they burn much more cleanly than sugar. Because they require fewer steps to be converted into energy, ketones produce fewer toxic byproducts. Even better, research suggests that ketones may boost BDNF, a special hormone linked to learning, memory, and a happier mood.

The first way to make ketones is by fasting. When you go for several hours without eating—say 16 hours straight—your body stops relying on glucose and taps into your fat stores instead. That triggers the creation of ketones. It might sound tough, but a simple schedule can work wonders. For example, a study at Louisiana State University had participants stop eating after 2:00 p.m., switching their energy source from carbs to fat. Over time, they made more ketones, helping them lose weight and possibly sharpen their thinking skills.

Give fasting a try, and watch your brain thrive on cleaner energy, sparking sharper thoughts and smoother creativity.

Another way to boost ketones is by eating more medium-chain triglycerides, or MCTs. Coconut oil, palm oil, and goat’s milk all contain these special fats that travel directly to your liver, where they become ketones. If you enjoy cooking, try using coconut oil to sauté your vegetables. Pair this with a diet lower in refined carbs, like cutting back on bread, sugary drinks, and pasta. This gives your body a chance to rely on healthy fats for fuel.

By balancing periods of fasting with the right foods, you allow your brain to run on cleaner energy. Many people report feeling more focused and energized on a ketone-friendly plan. So whether you skip breakfast to extend your overnight fast or simply add more MCT-rich foods, you’ll be taking a big step toward better mental performance.

Power Line 7

Protect Your Brain by Supporting Your Gut Bacteria

Many people say “you are what you eat,” and your gut bacteria seem to agree. Inside your digestive system live around 30 trillion single-celled bacteria, known as the microbiome. They help break down food, extract energy, and produce vitamins. In order for these friendly bacteria to thrive, they need a steady supply of prebiotic fiber. This special carbohydrate is found in foods like unripe bananas, avocados, sunchokes, leeks, berries, and even coffee. Prebiotics fuel the bacteria, allowing them to produce short-chain fatty acids such as butyrate. These substances reduce inflammation in the brain, sharpen focus, and improve memory.

A 2016 study in the New York Times tracked 1,600 adults over ten years and discovered that people who ate plenty of fiber had an 80% lower chance of developing issues like high blood pressure, diabetes, dementia, and depression. In other words, a high-fiber diet can help keep your mind clear and your mood stable.

Nurture your gut’s bacteria as trusted allies; when they flourish, they reward you with a calmer mind and stronger resilience.

There’s also an indirect link between gut health and the brain: the gut oversees much of your immune system, telling it what is harmful and what can be left alone. If the gut bacteria are not balanced, the immune system might begin attacking the body itself. This phenomenon is called autoimmunity, and it has been shown to raise the risk of conditions like dementia. Consider celiac disease, in which gluten triggers the gut to harm the lining of the small intestine. When that barrier is weakened, bacteria and toxins can slip into the bloodstream, leading to inflammation that reaches the brain. As a result, people can experience tiredness, sadness, and anxiety.

All of this shows just how closely linked your gut and brain really are. By filling your plate with fiber-rich foods and caring for your digestive tract, you can protect your mind and improve your overall well-being.

Power Line 8

To Feel Better and Think Clearly, Feed Your Brain’s Main Chemicals

Your brain relies on special chemicals called neurotransmitters to stay focused, remember important details, and feel happy. One key neurotransmitter is acetylcholine, which powers learning and memory. The best way to support it? Eat foods rich in choline, such as egg yolks, beef liver, shrimp, scallops, and broccoli. At the same time, try to limit anti-cholinergic medicines, which are often prescribed for allergies, heartburn, and insomnia. Research from the University of Washington shows that people who used these drugs long-term had a higher chance of developing dementia.

Feed your neurotransmitters with balanced nutrients, and discover deeper focus, steadier emotions, and a resilient, happier outlook.

Next on the list is serotonin, often called the “mood neurotransmitter.” Low serotonin levels can lead to depression, poor impulse control, and weak planning skills. One easy fix is to get more vitamin D, either from sunlight or supplements. Another tip is to eat omega-3-rich foods, like fish and grass-fed beef. A 2017 study at Deakin University’s Food and Mood Center revealed that participants who added more eggs, olive oil, and fish to their diets noticed a big mood boost.

Then there’s norepinephrine, which helps you concentrate and keeps inflammation at bay. Stress can cause an overflow of norepinephrine, eventually hurting its ability to work when you really need it. To avoid this, try reducing the stress in your life and making sure you get enough rest. Exercise is another smart approach. A 2017 study published in PLOS One discovered that college students pedaling on a stationary bike were much better at picking up a new language than those who stayed seated. Physical activity appears to help your brain produce and use norepinephrine more effectively.

By giving your brain what it needs—through balanced foods, enough sunlight, and regular exercise—you can keep your neurotransmitters in top shape. In turn, you’ll feel calmer, think more clearly, and maintain better overall health.

Power Line 9

Kick Off the Genius Plan by Dropping Foods That Harm Your Brain

Imagine waking up with clear thoughts and boundless energy. That’s the promise of the Genius Plan, which starts with 14 days focused on reducing “brain toxic” foods. In this phase, you’ll ditch processed grains, cooking oils, soft drinks, and anything loaded with artificial sweeteners. By removing these culprits, you give your brain a break from chronic inflammation—one of the root causes behind serious problems like Alzheimer’s, Parkinson’s, and ongoing fatigue. Saying goodbye to refined carbs and gluten may feel challenging at first, but the payoff is a mind that’s more alert, a mood that’s brighter, and sleep that’s deeper.

Next, stock up on foods that actively support brain health. For the first two weeks, reach for omega-3-rich oils and healthy fats that boost ketones. Grass-fed beef, wild-caught fish, raw nuts, seeds, and low-sugar fruits like berries provide steady energy. Aim for 20 to 40 grams of carbs daily, mostly from fibrous vegetables such as broccoli and asparagus. By day 14, many people report improved digestion, extra stamina, and greater mental clarity. It’s a simple shift with a remarkable impact: your body uses stored fat for fuel, creating fewer damaging byproducts in the process.

Say goodbye to brain-harming foods, and notice how your natural genius wakes up, fueling every plan and dream.

Once you’ve jump-started your system, it’s time to carefully reintroduce certain carbs. Keep filling your plate with leafy greens, avocados, eggs, coconut products, and fermented foods, but bump your carb intake to 50 or 70 grams per day. If you’re not an intense exerciser, feel free to stay at this level to keep your weight steady. For those who do more vigorous activities, add in healthy carb sources like ripe bananas, sweet potatoes, and rice to help your muscles recover without packing on fat. By following this ultra-low-carb style of eating, you’ll give your brain the support it needs—enhancing memory, focus, and daily performance.

Major Takeaway

Eating the right foods plays a huge role in keeping your brain healthy. By choosing a diet filled with nutrient-rich options, you can lower your risk of serious neurological conditions like Alzheimer’s and dementia. But that’s not all: good nutrition can also sharpen your focus, improve your mood, and give you more balance today.

If you struggle with sweet cravings, switch to dark chocolate instead of sugary treats. Go for fair-trade or organic varieties that contain at least 70% cocoa. Not only is dark chocolate delicious, but it helps boost blood flow to the brain, slows cognitive decline, and satisfies your sweet tooth without a harmful sugar rush. It’s also packed with antioxidants that fight inflammation, benefiting both mind and body. By making this simple swap, you’ll support better brain health and enjoy a tasty treat at the same time—truly a win-win for your mind and your taste buds.

Video Insights from the Author, Max Lugavere

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