“One food protects us from a thousand diseases!”
It improves memory, creativity, and thinking skills and makes the brain young and healthy.
'10 Genius Foods', 'Genius Plan', and 'Genius Recipes' revealed!

What devastated the author the most after hearing the news that his mother had Alzheimer's disease was that there was no specific prevention or treatment for the disease.
In a dire situation where even doctors seemed to have given up, he traveled around the world to seek out renowned neurologists and scholars, desperately researching what was ruining our brain health and how we could live with a younger, healthier brain.
And after 10 years, he realized that the only answer to maintaining brain health lies in the 'food' we consume every day.

In "The Genius Diet," Max argues that various foods that have become easy, convenient, and cheap to obtain in modern society are harming our brain health.
Excessive sugar intake, genetically modified foods, and various additives reduce physical and mental vitality, while also causing obesity, inflammation, depression, heart disease, and degenerative neurological diseases.
Through this book, he not only corrects misconceptions about food, but also sharply points out how the foods we easily consume in our daily lives can be detrimental to brain health, including Alzheimer's disease.
Furthermore, it reveals 10 "genius foods" that you must consume to keep your brain healthy and vibrant, and introduces practical ways to improve brain health through lifestyle habits, including how to select fresh ingredients and cooking methods that allow you to consume nutrients more deliciously and effectively.

Even educated people get confused when it comes to nutrition.
Of course.
I just heard that it's better to avoid eggs, but then I turn around and they recommend eggs.
I've heard advice that the best way to lose weight on Mondays is to exercise, but by Tuesday I've also heard that exercise doesn't do much for losing belly fat compared to dieting.
We've been told time and again that whole grains are the cornerstone of a healthy diet, but we don't know if heart disease is caused by not eating enough oatmeal in the morning or by something more harmful.
The Internet and news outlets alike strive to report on new scientific developments, but the content and sensational headlines in most outlets are more focused on driving traffic to their websites than on providing sound information.
Doctors, nutritionists, and even governments are influenced by invisible forces.
In these circumstances, how can we know who and what to trust?
--- p.
36

Intact (fresh) polyunsaturated fats are susceptible to oxidation, but most natural foods naturally contain antioxidants, such as vitamin E, that protect the fats.
However, this is not the case with polyunsaturated fats found in oils that have undergone heat or chemical processing.
The oil extracted in this way is used in the production of various processed foods, and this is one of the main toxins we consume through food.
These oils are sometimes found in foods that we can easily guess whether they are present, such as commercial salad dressings or margarines.
But they're often found in foods we wouldn't expect, like cookies, cakes, granola bars, potato chips, pizza, pasta, bread, and even ice cream.
Breakfast cereals are coated with these oils like a "gloss," and all "roasted" nuts are coated with these fats, unless they explicitly state they are roasted without oil.
Moreover, when we eat at restaurants, we unconsciously consume polyunsaturated fats.
Most restaurants have surprisingly poor storage and hygiene practices, with cans of oil left out in open kitchens for months, and even used oil is reused multiple times.
Foods like French fries, shrimp tempura, and chicken fingers are all vehicles for biochemically altered oils, and the cooking process of these foods creates large quantities of dangerous compounds called aldehydes.

--- p.
65~66

Given the rapid spread of obesity and the enormous amounts of food people around the world routinely throw away, it may seem surprising that modern humans are nutritionally deficient.
Have you ever wondered why so many processed foods claim to be "rich in vitamins"? There are over 50,000 edible plant species on Earth.
During the hunter-gatherer era, humans consumed a variety of special and beneficial nutrients through such plants.
But the food we eat now is compressed into just three types.
Wheat, rice, and corn.
These grains account for 60% of the calories consumed by people worldwide.
These grains are a cheap source of energy, but have very low nutritional value.
From a nutritional standpoint, adding a few tens of dollars' worth of vitamins (usually synthetic) to these foods is like putting lipstick on a pig.

--- pp.
94~95

The average person consumes over 300 grams of carbohydrates a day, most of which comes in the form of refined carbohydrates such as processed foods like commercially available breads and pastries, sugary drinks, and whole-wheat snacks and cookies.
This causes the body to continuously produce insulin.
However, some tissues in the human body (such as nerve cells in the eyes or heart muscles) have evolved to use fat as an energy source, so if they can't get fat to use as an energy source, serious problems arise.
A recently published study found that fat can be used as an energy source for photoreceptors in the eye.
The study, published in the journal Nature Medicine, explains that age-related macular degeneration can occur when photoreceptor cells are not supplied with fatty acids.
Given that insulin inhibits fatty acid secretion, reducing carbohydrate intake (and consequently insulin secretion) would be an important lifestyle change to improve people's health.

--- pp.
133~134

Modern people spend most of their time eating, so they rarely have time to be hungry.
We often eat from the moment we wake up until we go to bed.
However, for most of human history, this eating habit was far from it.
Nowadays, fasting is a deliberately chosen practice, like religious practices or calorie restriction for dieting, but before the advent of agricultural societies, our ancestors frequently fasted to ensure food availability.
Because of this, our brains are designed to adapt well to different situations as we navigate between when our bodies are nourished and when they are deprived of nutrients.
We can create ketones by regularly restricting our food intake.
There are many ways to fast.
The most common fasting method is the '16:8' fasting method, which involves not eating anything for sixteen hours after the last meal, restricting food intake for sixteen hours and eating during the remaining eight hours.
This method can achieve the beneficial effects of fasting, such as reducing insulin and breaking down stored fat.
However, for women, it is recommended to start with a twelve or fourteen-hour fast, rather than a sixteen-hour fast.
This is because the female hormonal system may be more sensitive to signals of nutrient deficiency, which may have negative effects such as lowering fertility.

--- pp.
204~205

Once your body is able to use fat as an energy source, intermittent high-carbohydrate meals may be a very effective way to promote healthy leptin function.
This is because insulin, which is secreted when carbohydrates are consumed, is a powerful leptin stimulator.
And when leptin levels rise sharply, the hypothalamus increases the body's metabolic output.
If you eat a high-carbohydrate meal once a week along with regular exercise, you can increase your energy expenditure, regulate your mood, and effectively lose fat.
Even if you consume only 100 to 150 grams of carbohydrates, you will be able to achieve this nutritional effect.
But let's get rid of the idea that it's okay to consume carbohydrates through junk food.
Also, when you consume carbohydrates intermittently, the foods you eat should be low in fat.
This is because eating high-carbohydrate, high-fat foods temporarily causes insulin resistance.
Additionally, fat may prevent leptin from crossing the blood-brain barrier.
Good carbohydrates for replenishing nutrients include starchy carbohydrates such as rice and potatoes, or fruits with low fructose content such as kiwi, berries, and citrus fruits.

--- pp.
327~328