High Impact Habits with Max Lugavere

Communicating evidence-based strategies for healthy living is not just a part of Max Lugavere’s career—it’s become his life’s purpose. His first project, initiated in early 2014, was a documentary called Little Empty Boxes, about dementia, inspired by his own mother’s struggles with the disease. To continue to educate the public, he has written 3 books—the Genius trilogy, including Genius Foods, The Genius Life, and Genius Kitchen—which have become international best-sellers. And the podcast The Genius Life has become one of the top health science podcasts in the world with more than 35 million downloads.

Due to Max’s extensive research and knowledge in the field of nutrition, he knows that establishing healthy habits is crucial to balancing life and work. It can take a lot of planning and effort, but Max will tell you that neglecting physical and mental wellbeing when busy can have serious consequences both in the long term and short. By taking the time to incorporate certain habits into our daily routines, such as regular exercise, healthy eating, and stress-reducing activities, Max suggests that everyone can improve their overall quality of life, be more productive, and even potentially live longer.

California Almonds has partnered with Max to share some of his favorite, high impact habits and rituals. Here are a few that Max lives by:

#1: Reach for snacks that will fuel your body. The food we eat can impact various aspects of our health, and almonds are a great example of this when it comes to fueling our bodies, which is backed by science. New research found that occasional exercisers who ate almonds daily experienced signs of improved muscle recovery from exercise compared to a cereal bar. So, when working hard to improve your health, almonds are the snack that will work hard for you too.

#2: Here’s a secret to productivity: waking up on the right side of the bed. Your morning can set the tone for the rest of your day. After your alarm, try not to pick up your phone immediately, and instead make your bed or get outside for fresh air or sunlight, first thing. This helps to entrain your circadian rhythm which not only gives you energy and focus for the day ahead, but also helps you feel sleepy at the appropriate time each night!

#3: Top your meals with nourishing foods for a nutrient boost. It’s always possible to add more nutrients to your meals by topping off with nourishing ingredients. I like to sprinkle almonds on Greek yogurt in the morning or on a salad in the afternoon. With an array of vitamins and minerals including vitamin E, zinc, and magnesium, almonds are a convenient and effective food to incorporate into any dish for bonus health benefits.

#4: Focus on short-term rather than the long run. The change of season is a great time to refresh your health and wellness routine. To do so, make a plan that focuses on short-term goals. These small successes, once part of your every day, will start to bring big changes and the better off you’ll be.

#5: Prioritize what makes you happiest. Reminder that wellness includes intellectual stimulation, so it’s important to make time for your interests. Whether you’re listening to your favorite podcasts, reading a book for a few minutes each day, or picking up an old hobby, make time for what you’re passionate about. For me, it’s playing my guitar, chasing my cat around the house, listening to music, and watching movies and TV. 

#6: Don’t forget magnesium! When it comes to nutrition and fueling your body, magnesium is an important part of the conversation. Magnesium can help maintain normal nerve and muscle function, supports immunity, and aids in energizing the body. In fact, it’s a necessary co-factor in 300+ processes in the body. It’s easy to add more into your diet with magnesium-rich snacks like almonds, which supply 20% of the recommended daily dose of magnesium, along with 13g of unsaturated fat and 1g saturated fat in a serving.

#7: Take your snacks on the go. For me, maintaining a healthy diet while on the go is all about preparing snacks that keep me satiated. One serving of almonds contains 6 grams of protein and 4 grams of fiber—almonds have it all! Almonds are a natural, whole food that will keep you full and, as a bonus, are low in sugar, so no need to worry about your energy crashing.

#8: Make sure you’re getting enough Zzz’s. While it’s important to incorporate wellness throughout your daily routine, don’t forget about at night, too. I’m talking about sleep! Sleep affects our personal health and the way we feel during the day, so make sure to get enough hours each night. Most adults require on average 7-9 hours each night.

“Everyone wants to live a smarter, happier, and more productive life, including myself, which is why I rely on these habits and others to optimize the way my body works and fuel my day,” says Lugavere. “You have the power to make choices that will contribute to your overall wellbeing, like choosing nutrient-rich foods such as almonds—to make your body strong and taste buds happy.”

That’s living a Genius Life!