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PhilosophersNotes (177)

Food Fix

How to Save Our Health, Our Economy, Our Communities, and Our Planet--One Bite at a Time

by Mark Hyman

Mark Hyman, MD, is head of strategy for the Cleveland Clinic Center for Functional Medicine and board president for the Institute for Functional Medicine. He is also the bestselling author of a number of books, including Eat Fat, Get Thin. This is a very important and equally sobering book. As Mark says: "If we were to identify one big lever to pull to improve global health, create economic abundance, reduce social injustice and mental illness, restore environmental health, and reverse climate change, it would be transforming our entire food system. That is the most important work of our time—work that must begin now.” In the Note we take a quick look at the dysfunction of the food system and how to fix it while talking about the #1 thing YOU can do TODAY to address it. We also chat about the fact that your food label may be lying to you, the ENORMOUS amount of money the junk food industry spends on junk science (think: $12 BILLION) and the social justice issues of food.

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Nutrition & Optimal Weight

Best of Optimize food Metabolism Nutrition Social Justice

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The Power of Your Breath

The Secret Key to Reshaping Your Looks, Body, Health and Weight

by Anders Olsson

Anders Olsson is one of the world’s leading teachers on the science of optimal breathing. This book is packed (!) with Big Ideas and practical tips on how to Optimize our most fundamental fundie. In this Note, we explore the 5 principles of Conscious Breathing, how to Optimize your breathing posture, some tips on sleep and living your hero's journey one breath at a time.

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Breathing Energy

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Breath

The New Science of a Lost Art

by James Nestor

Breath. It’s the missing pillar in health. We’ve been talking about this for years and we’ve included breathing among our fundamentals since I first read Patrick McKeown’s The Oxygen Advantage. And, I just LOVE the way James captures the importance of breathing in this book. The first words on the inside flap of the book deliver the point with a sledgehammer: “No matter what you eat, how much you exercise, how skinny or young or strong you are, none of it matters if you’re not breathing properly.” Big Ideas we explore include how to breathe optimally and why it's so important, the #1 tip, oral posture (how's yours?) and the perfect breath (think 5.5 + 5.5 for 5.5!).

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The Genius Life

Heal Your Mind, Strengthen Your Body, and Become Extraordinary

by Max Lugavere

Max Lugavere is a filmmaker, TV personality and health and science journalist. This book is a distillation of his research into how to “Heal Your Mind, Strengthen Your Body, and Become Extraordinary.” Big Ideas we explore include rule #1 of getting your genius on: Don't fork around! (Aka it starts with food), Carpe (Circa) Diem! (remember to honor rhythms), when to eat (timing is everything!), move your body (to get your mind right), and get your sleep (and get your genius on!).

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Super Human

The Bulletproof Plan to Age Backward and Maybe Even Live Forever

by Dave Asprey

Dave Asprey is a Silicon Valley tech entrepreneur and professional biohacker. In fact, he’s basically the founder of the whole biohacking movement. We’ve featured two of his previous books: The Bulletproof Diet and Head Strong. As we discussed in our other Notes, his explicit aim is to live to 180. This book is basically his operating manual on how he’s going after that astonishingly ambitious (and equally inspiring) goal. The book has three parts: Part I: Don’t Die. Part II: Age Backward. And, Part III: Heal Like a Deity. Big Ideas we explore include: The #1 rule of biohacking (and Optimizing), How not to die (aka Rules 1 ,2 and 3), Food = Anti-aging drug (how's your nutrition?), Sleep or Die (featuring a view of Dave's crazy Oura stats along with mine from last night), and getting ready to celebrate your 180th (!) birthday.

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Positive Psychology and the Body

The Somatopsychic Side to Flourishing

by Dr. Kate Hefferon, PhD

"Positive Psychology and the Body." Unfortunately, those two subjects are rarely connected--which is why I was so excited to get this book when I saw the title. It's actually a *textbook* not a normal book. It provides an overview of research on a range of subjects including: “Positive Psychophysiology,” “Positive Neuroscience,” “Positive Sexuality” and “Positive Nutrition.” Big Ideas we explore include a quick look at Martin Seligman's PERMA approach to eudaimonic (vis-a-vis hedonic) happiness, your nervous system (flip the switch!), longevity and positive emotion (some astonishing stats), diet and wellbeing/depression (sugar begone!), and physical activity (science says: it does a body good!).

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The Joy of Movement

How exercise helps us find happiness, hope, connection, and courage

by Kelly McGonigal

I’m a big fan of Kelly McGonigal and her ability to help us apply scientific wisdom to our lives. We’ve covered two of her earlier books: The Willpower Instinct and The Upside of Stress. So... When I got this book, knew I’d enjoy it. But, I didn’t anticipate JUST how much I’d love it. We have some great Notes on Movement (Spark, Spartan Up and No Sweat among my favorites), but Kelly’s book will be our new go-to for the science of WHY exercise/movement is so essential to our well-being. It’s PHENOMENAL. Reading about the SCIENCE behind stories of transformation (and how, as per the sub-title of her book: “Exercise Helps Us Find Happiness, Hope, Connection, and Courage”) also made me that much more clear on the power of what we’re doing with all of our work and the importance of focusing so much on Energy (especially with our Mastery and Coach programs). Big Ideas we explore include: Hope Molecules (and how to create them), persistence highs (and how to create them), collective effervescence (and why it's so awesome), how we endure (hint: TOGETHER!), and OMMS!!! (Obstacles (literally!) Make Me Stronger!).

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Brain Wash

Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness

by David Perlmutter, Austin Perlmutter, MD

David Perlmutter is one of my favorite nutrition-physicians. We have Notes on a bunch of his books including Grain Brain, Brain Maker, and Power Up Your Brain. So, when I heard about the new book that he wrote with his son Austin (who is also an MD), I was excited to read it. It’s called Brain Wash. (It’s kinda like Digital Minimalism written by nutrition-neurologist-physicians. )
As David and Austin say, the book builds on a simple premise: “Our brain’s performance is being gravely manipulated, resulting in behaviors that leave us more lonely, anxious, depressed, distrustful, illness-prone, and overweight than ever before. At the same time, we feel disconnected from ourselves, from others and from the world at large.” Their solution? We need to overhaul our mind’s operating system. How? Via a “brain wash.” They walk us through the factors that lead to what they call “disconnection syndrome” and, of course, how to deal with it.

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The Healthy Deviant

A Rule Breaker's Guide to Being Healthy in an Unhealthy World

by Pilar Gerasimo

I’ve been eagerly awaiting for my dear friend Pilar Gerasimo to write a book that captures her wisdom on how to Optimize our lives and give the world all we’ve got. And... The wait is over! Pilar is one of the wisest people I know. Among many other things, she created Experience Life magazine (which currently reaches over 3 million people per year) and is the co-host of the Living Experiment podcast with Dallas Hartwig (co-founder of Whole30). The lead quote for this book perfectly captures the thesis of the book. It’s from Jiddu Krishnamurti. He tells us: “It is no measure of health to be well adjusted to a profoundly sick society.” Yep. That’s about right. In a society in which the VAST majority of us are sick and tired and anxious and depressed and, well, blah... IT IS NO MEASURE OF HEALTH TO BE WELL ADJUSTED TO THAT SICK SOCIETY. (Right?) Enter: The Healthy Deviant. This “Rule Breaker’s Guide" is packed with Big Ideas on how we can "Be Healthy in an Unhealthy World.”

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Stress Less, Accomplish More

Meditation for Extraordinary Performance

by Emily Fletcher

Emily Fletcher used to be a Broadway performer. She was living the dream life. And... When she was 27, her hair was graying, she was always stressed and had chronic insomnia. One of her fellow Broadway performers was always super calm and confident. Emily asked her how she did it. The woman told her that she meditated. Emily rolled her eyes. Then she decided to give meditation a try. After ONE day of meditation, her insomnia was gone. She was hooked. Soon after, she quit Broadway, traveled to India to study more deeply then became a meditation teacher and created something called the “Ziva Technique” which she’s taught to thousands of people. In this book, Emily walks us through the science of WHY meditation is so powerful and then introduces us to the “3 M’s” of her Z Technique: Mindfulness, Meditation and Manifesting. Big Ideas we explore include the science of WHY meditation rocks and a quick exploration of those 3 M's to help us stress less and accomplish more!

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The Official Bright Line Eating Cookbook

Weight Loss Made Simple

by Susan Peirce Thompson

I LOVE (!) Susan Peirce Thompson and her work. A few years ago, we featured her New York Times best-selling book Bright Line Eating. <- A book that combines the science of willpower and nutrition?! I’ll take it! In that book, we learn about the fact that Susan used to be obese and addicted to everything. As in... EVERYTHING. What makes her especially awesome is that she went antifragile on it and got a Ph.D. in Brain and Cognitive Sciences so she could understand what the heck was going on. She’s now an Adjunct Associate Professor of Brain and Cognitive Sciences at the University of Rochester. She’s also an expert in the psychology of eating and is the creator of Bright Line Eating Solutions— a program (and community!) that has helped thousands of people live “Happy, Thin, and Free.” This book is the Cookbook to her Bright Line Eating movement. Of course, this book is packed (!) with Big Ideas. For now, I’m excited to share a few of my favorites so let’s jump straight in!

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Words to Live By

Daily Inspiration for Spiritual Living

by Eknath Easwaran

This is our ninth (!) Note on one of Eknath Easwaran’s books. That, my friends, is an all-time record. This book is a 365-day collection of wisdom from Easwaran featuring inspiring quotes from some of the world’s leading spiritual teachers followed by Easwaran’s inspirational take on that wisdom. If you haven’t studied Easwaran yet, this might be the perfect introduction. And, if you’ve already enjoyed soaking your consciousness in his wisdom, I think you might enjoy this one as much as I have. Big Ideas we explore include: how to craft virtuous lives, IQ vs WQ ("Willpower Quotient" for the win!), the three gatekeepers (of the lips), end-of-life question: Why weren't you more like YOU?, your life as a trust (energize!), and finding the virtuous mean.

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Stillness Speaks

by Eckhart Tolle

This is our third Note on one of Eckhart Tolle’s great books. We started with The Power of Now. Then A New Earth. And, here we are with Stillness Speaks. It's a super-quick reading and equally deep-thought provoking little book. PACKED with wisdom. In fact, it’s one of those books we could (literally!) open up to a random page and have a great chat for a weekend. (Hah. Seriously.) Big Ideas we explore include how to connect to the truth (hint: remove what's in the way), the importance of stillness and silence (and the negative effects of solitude deprivation), spontaneous right action (aka wu-wei!), hearing voices in your head (and what to do about it), taking empowered action (sit or stand; don't wobble) and embracing the 'isles' of life (drop the labels!).

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The End of Alzheimer’s

The First Program to Prevent and Reverse Cognitive Decline

by Dale Bredesen

Alzheimer’s. Even just thinking about that dreaded disease freaks you out a bit, eh? Over 5 million people in the US alone have Alzheimer’s. 1 in 9 people over 65. We’re told that there’s little we can do to prevent it and even less (make that: nothing) we can do to reverse it. Well... What if we could put an End to Alzheimer’s? Dale Bredeson, MD tells us we can via, as per the sub-title: “The First Program to Prevent and Reverse Cognitive Decline.” Bredeson wants us to know this: “Alzheimer’s disease can be prevented, and in many cases its associated decline can be reversed.” This is a potentially life-changing book. Big Ideas we explore include the ReCODE protocol (playing chess vs. checkers), the three threats that lead to three different types of Alzheimer’s (inflammation, deficient nutrients, toxins), how to give yourself Alzheimer’s (just live like most people!), genetic risk (ApoE2 + ApoE3 + AppE4), and heroes behind progress (it isn’t easy!).

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The Longevity Paradox

How to Die Young at a Ripe Old Age

by Steven R. Gundry

How’d you like to “die young” at a ripe old age? Well... This book gives you the how to. Dr. Steven Gundry is a former heart surgeon (plus professor and head of cardiothoracic surgery at Loma Linda University School of Medicine) who makes a compelling case for the idea that we need to invest a lot more time Optimizing the most ancient part of ourselves (our microbiome) if we want to extend both our life span AND our health span (aka die “young” at that ripe old age). Big Ideas we explore include genes vs. microbiome (which one matters more?), long-lived peoples (do and don't!), chronic cardio (equals chronic stress), your two brains (head + gut... which one's #1?), and got glymph? (how to wash your brain!).

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Brain Rules

12 Principles for Surviving and Thriving at Work, Home, and School

by Dr. John Medina

Dr. John Medina is a developmental molecular biologist focused on the genes involved in human brain development and the genetics of psychiatric disorders. He’s also a professor at the University of Washington School of Medicine in its Department of Bioengineering. And, perhaps most importantly for our purposes, he’s a great writer and storyteller. This is a fascinating look at his 12 “brain rules.” I loved it—especially the first five rules which are a nice confirmation of why our fundamentals are so important! Big Ideas we explore include: a quick glance at our 12 brain rules, the importance of: moving (remember our Olympian ancient ancestors!), sleep (sleep loss = brain drain), attention (multitasking is a MYTH), memory (how we learn), and exploration (we're all scientists running experiments!).

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Gandhi the Man

How One Man Changed Himself to Change the World

by Eknath Easwaran

Eknath Easwaran is one of my absolute favorite teachers. In this beautiful and brilliant biography we get his insights into the transformation of Gandhi the man into the Mahatma or "great soul." As per the sub-title of the book, we learn “How one man changed himself to change the world.” Big Ideas we explore include why/how it all starts with being the change, the power of satyagraha (= soul-force!), making history (by ignoring historians), Gandhi and sugar (and fuel for his soul engine), the call to action (to be moral warriors), and "my life is my message" (what's yours?).

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Why We Sleep

Unlocking the Power of Sleep and Dreams

by Matthew Walker PhD

Matthew Walker is one of the world’s leading neuroscientists and sleep experts. He’s a professor at UC Berkeley (and former professor at Harvard) who has spent decades studying why we sleep and how to, as per the sub-title of this book, unlock the power of sleep and dreams. As you know if you’ve been following along, I’m a HUGE advocate of Optimizing our sleep as a fundamental practice in Optimizing our lives. This book has made me EVEN MORE bullish about the power of sleep. The consequences of chronically depriving ourselves of the sleep we need? Well, they’re astonishingly devastating—dramatically increasing the odds of having everything from mood disorders to cancer (and everything else we don’t want). Big Ideas we explore include the fact that you're more likely to get struck by lightning than have the gene that let's you get by on less than the recommended sleep, the universality of sleep (even worms sleep!!), resetting baselines, the iPad effect (did you know how much using one before sleep messes w/your melatonin?), and some tips to Optimize your sleep TONIGHT!!!

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The Art and Science of Low Carbohydrate Living

An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable

by Jeff S. Volek, Stephen D. Phinney

Jeff Volek and Stephen Phinney are two of the leading academic researchers who have been studying the efficacy of ketogenic diets for decades (a combined 50+ years between the two of them). Phinney actually coined the hyphenated word-phrase “keto-adapted” to describe the process that typically takes at least 2 weeks to go from burning primarily sugar for fuel to burning primarily fat for fuel. In addition to being brilliant, iconoclastic, contrarian scientists (my favorite kind), Volek and Phinney are also funny. In this book they walk us through the SCIENCE behind why a well-formulated (<- IMPORTANT distinction!) low-carbohydrate approach works. If that’s your thing, I think you’ll dig it. Big Ideas we explore include: Who invented low-carb? (hint: look back ~1 million years), the A to Z study (how's your insulin?), the metabolic whodunnit (solved: carbs), exercise (think: wellness tool not weight loss tool), and the battle to bliss (see ya there!).

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The Spartan Way

Eat Better. Train Better. Think Better. Be Better.

by Joe De Sena

Joe De Sena created Spartan Race. He's one of my favorite people on the planet. His mission? To "yank 100 million people off their couches to start living instead of being passive observers of life.” Angela Duckworth calls him a "paragon of grit" and, as you know if you've been following along, I'm ALL IN on Spartan Races as an epically awesome way to use obstacles to make ourselves stronger. We featured his first two books Spartan Up! and Spartan Fit! In this one, Joe walks us through the ten Spartan Core Virtues—from Self-Awareness and Commitment to Grit and Integrity. If you’re into embodying the classic virtues of ancient Greece as much as I am, I think you’ll dig the book as much as I did. Big Ideas we explore: A quick look at our Top 10 Spartan Virtues, how to find your True North, commitment (do you know what it *truly* is?), marshmallows (and our six-year-old sons), and what you'll know at the finish line (get there!!).

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