Extend Podcast with Darshan Shah, MD 102. Max Lugavere: How to Prevent Alzheimer's 30 Years Before Symptoms
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Oct 9, 2025 
Max Lugavere, a health journalist and bestselling author, discusses how environmental factors and metabolic health can influence brain aging. He reveals that Alzheimer's pathology can start decades before symptoms emerge, urging early preventive measures. They explore the dangers of certain environmental toxins, like those found near golf courses, and the surprising impact of mouthwash on hypertension. Additionally, Lugavere emphasizes lifestyle changes, including diet and exercise, as crucial for reducing Alzheimer's risk and improving overall brain health.
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Metabolic Health Is Foundational For Brain Health
- Metabolic dysfunction and insulin resistance strongly correlate with brain glucose hypometabolism in Alzheimer's.
- Maintaining pristine insulin sensitivity should be central to dementia prevention.
Track Fasting Insulin Early
- Measure fasting insulin and calculate HOMA-IR to detect insulin resistance earlier than glucose or A1c changes.
- Use these biomarkers to guide early lifestyle interventions for dementia prevention.
Make Protein A Priority Every Meal
- Prioritize high-quality protein each meal to reach ~25–30 g and about 2.5 g leucine to stimulate muscle protein synthesis.
- Use protein to improve satiety and protect metabolic and brain health as you age.
