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All(325) +1s(147) PhilosophersNotes(70) Master Classes(8) Authors(66) Quotes(34)

+1s (147)

Hero Breathing
#1145

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For Kids (and Their Parents)

In our last +1, we blew up some belly balloons with our kids. We breathed in through our noses, down into our bellies (can you make that balloon pop?!) then we breathed back out through our noses (slightly longer than the inhale). Ah… Repeat. ESPECIALLY when things st...

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+1 inspired by Note: Meditations

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Breathing & Fatherhood

Body Breathing Fatherhood Hero Parenting Recovery relationships

#1145

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Balloon Breathing
#1144

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For Kids (and Their Parents)

In our last +1, we practiced some virtue mastery via our new (and always-evolving) Virtuegong practice. How about a super-quick practice together? It’s always a good time for a little virtue Optimizing, eh? 🤓 If you feel so inspired… Sit or stand as the most powe...

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+1 inspired by Note: The Oxygen Advantage

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Breathing & Conquering Anxiety

Body Breathing conquering-anxiety Energy Fundamentals Health Virtue

#1144

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My New Energy Identity
#1091

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A Screwed-In Light Bulb

The other day I was out on the Trail doing my normal warm up. As I warmed up, I was reflecting on Richard Rohr’s GREAT book Falling Upward and this GREAT line ...

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+1 inspired by Note: Falling Upward

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Energy & Purpose

big-picture Body en-theos Energy Philosophy purpose zest

#1091

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A Quick Ticket to Ick
#1065

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Go from Active to Sedentary and… VOILA!

In our last +1, we talked about how to sidestep depression and anxiety. I still can’t believe that scientists have identified a threshold for our step counts under which we make ourselves more vulnerable for anxiety and depression. As Kelly McGonigal tells us in

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+1 inspired by Note: The Joy of Movement

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Conquering Depression & Movement

Body conquering-depression Fundamentals Happiness Health movement zest

#1065

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How to Sidestep Depression
#1064

Did You Know There’s a Magic # of Steps?

Did you know that scientists have identified a threshold for your step count under which you make yourself more vulnerable for anxiety and depression? Yep. It’s nuts. Check this out. In Kelly McGonigal’s FANTASTIC (!) new book called

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+1 inspired by Note: The Joy of Movement

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Conquering Depression & Movement

Body conquering-depression Fundamentals Happiness Health movement zest

#1064

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Building an Epic Bridge
#1033

I Hereby Challenge You to Have a Series of Really Bad Days

In our last +1, we talked about the Big 2 Virtues. Do you recall what science says are the two most important virtues for flourishing?! (Well, do you?) Hope + Zest. Or, in our lingo: Hope + Energy. We’ve gotta believe our future will be better than our present and ...

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+1 inspired by Note: Why We Sleep

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Energy & Sleep

Body Energy Fundamentals Recovery sleep Virtue

#1033

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The Big 2 Virtues
#1032

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Can You Guess What They Are?

Not too long ago, we talked about the four cardinal virtues of ancient Stoicism then connected those virtues to the six core virtues of the modern positive psychology movement THEN distilled all those virtues into the four cardinal virtues of Optimize. Super-quick recap: Stoics said: Wis...

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+1 inspired by Note: Stillness Is the Key

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Energy & Positive Psychology

Body Energy Fundamentals Hope positive-psychology Virtue

#1032

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Death's Interest Rate
#1031

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Schopenhauer Says: It’s Paid by Sleep

Not too long ago, we chatted about Ryan Holiday’s latest book Stillness Is the Key. (Since then, he and I

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+1 inspired by Note: Stillness Is the Key

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Energy & Sleep

Body Energy Health memento-mori Recovery sleep

#1031

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Exercise: It’s a Well-Being Tool
#1025

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Not a Weight-Loss Tool

In our last couple +1s, we talked about a key (arguably the #1 key) predictor of our long-term health/morbidity: our visceral fat. We also discussed the Optimized WHtR (Waist-to-Height Ratio!) that gives us some insight on how we’re doing with that facet of our lives. (+1 +1 +1 for the <.5...

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+1 inspired by Note: The Art and Science of Low Carbohydrate Living

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Conquering Depression & Optimal Weight

Body Coach conquering-depression emotional-stamina Energy flourish Health optimal-weight

#1025

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WHtR ← Waist to Height Ratio
#1024

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How’s Yours? (<.5 Here We Come!)

In our last +1, we talked about the fact that, as per Robert Lustig’s Fat Chance, our visceral fat (aka abdominal/”big belly” fat) is “the fulcrum on which yo...

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+1 inspired by Note: The Official Bright Line Eating Cookbook

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Nutrition & Optimal Weight

Body Energy flourish Health Nutrition optimal-weight

#1024

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Your Visceral Fat
#1023

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How’s It? (Know: It’s the #1 Predictor of Ick)

This morning I was looking through my stack of notes on potential +1s. As I looked at my stack, there were a few ideas I knew I wanted to reflect on soon. Such as: “The Choice of Hercules.” “Pleasing vs. Serving.” “Winning by Losing.” And… There was one I kind...

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+1 inspired by Note: Fat Chance

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Nutrition & Optimal Weight

Body Coach Energy flourish Health Nutrition optimal-weight

#1023

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The Puzzle of Life
#1013

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And How to Build It

Emerson and I recently got into puzzles. We started with a 100-piece, little-kids’ puzzle of The World. 🌎 Then we went to a little-older-kids’ 100-piece puzzle featuring… Dinosaurs. 🦖 From there we rocked a 200-piece puzzle featuring Blackbeard’s Battle. (As you migh...

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+1 inspired by Note: Coming Alive

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Energy & Masterpiece Days

10000 Hours Body commitment Energy Fundamentals masterpiece-days

#1013

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PM Counts Twice
#1007

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PM → AM + DAY + PM = #carpediem

The other day I was revisiting my Masterpiece Day. I’m pretty much constantly tweaking it on a micro +1 level and, when needed, revisiting it for a deeper architectural analysis of what’s working and what can use some work. 🤓 Usually I sketch out my day as a tall rectangle with an...

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+1 inspired by Note: Why We Sleep

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Masterpiece Days & Sleep

Body carpediem Energy Fundamentals masterpiece-days oscillate sleep

#1007

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Animal Nutrition
#974

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You at the Zoo

The other day I did my normal morning thing. Only, this time after my Trail session I had my breakfast/first meal a little earlier than usual. 9:30am to be precise. I sat down at the kitchen table with my salad and noticed the latest Zoo News quarterly magazine from the local (Santa Ba...

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+1 inspired by Note: Food Rules

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Nutrition & Optimal Weight

Body Energy Fundamentals Health Nutrition optimal-weight

#974

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Doing Everything Possible
#953

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To Create Vibrant Health to Give Back (aka: Be Fit to Be Useful)

In our last +1, we explored the (brilliant) five-word philosophy of Georges Hébert: “Be fit to be useful.” Today we’re going to revisit the same theme from another angle. So… I’m currently enjoying another great book by

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+1 inspired by Note: Words to Live By

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Energy & Energy & Modern Hērō

Body Energy flourish Health Hero modern-hero

#953

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PhilosophersNotes (70)

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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Body Energy Nutrition willpower

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Designed to Move

The Science-Backed Program to Fight Sitting Disease and Enjoy Lifelong Health

by Dr. Joan Vernikos

Joan Vernikos studied the effects of weightlessness on health and served as Life Sciences Director at the NASA Ames Research Center. We featured another one of her earlier books: Sitting Kills, Moving Heals. This book is kinda like Part 2 of that book. The theme is the same: Sit too much and you’re going to experience the same types of negative effects that astronauts experience in the microgravity of outer space. Big Ideas we explore include the fact that gravity is our friend, why we don’t want to be active AND sedentary (are you?), some stats on the health problems caused by sitting (did you know it can be as bad as smoking or drinking heavily?), and the keys to Optimizing.

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Body Energy Female Author Modern Classic

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The Master Key

Qigong Secrets for Vitality, Love, and Wisdom

by Robert Peng, Rafael Nasser

Robert Peng is one of the world’s leading Qigong masters. In addition to some powerful Qigong practices and an overview of how it all works, Robert shares his utterly fascinating and captivating personal story about how he met and trained with his master as a boy in China. (I felt like I was reading Dan Millman’s Way of the Peaceful Warrior. But Robert’s master, Xiao Yao, is a) real and b) even more powerful than Dan’s fictional Socrates. :) Big Ideas we explore: the meaning of Qigong, #1 goal of spiritual development, The Four Golden Wheels and a sense of destiny.

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Self-Care

Body Energy Modern Classic Qigong

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The Healing Power of the Breath

Simple Techniques to Reduce Stress and Anxiety, Enhance Concentration, and Balance Your Emotions

by Richard P. Brown, Patricia L. Gerbarg

Richard Brown and Patricia Gerbarg are medical doctors, clinical psychiatrists and university professors. They also happen to be two of the world’s leading breath experts—integrating Western science and ancient breath techniques derived from yoga, qigong, Coherent Breathing, and Open-Focus meditation. Big Ideas we explore: Pill or 20 minutes?, Breath = portal to mind-body systems, Coherent Breathing, Resistance Breathing and turning off your worry centers via vagus nerves.

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Breathing

Body Energy Female Author Modern Classic

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Breathe

The Simple, Revolutionary 14-Day Program to Improve Your Mental and Physical Health

by Belisa Vranich

Breathing. It’s obviously important. And... I’m beginning to realize *just* how important it is. In fact, breathing properly is quickly becoming my #1 fundamental. Belisa Vranich is a clinical psychologist and one of the world’s leading experts on how to breathe right. In this Note, we take a quick peek at why breathing is so important, learn how to measure your Vital Lung Capacity, observe the difference between Clark Kent and Superman and get to work on training the most important and underappreciated muscle in your body (hint: your diaphragm).

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Born to Run

A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen

by Christopher McDougall

Christopher McDougall is an extraordinary writer and this is a fascinating book. We covered his more recent book Natural Born Heroes in which he profiles World War II Cretan resistance fighters and their amazing physical feats. In this one, Christopher takes us on an incredible journey to meet a hidden tribe that can run forever (well, almost!) and an eclectic group of iconoclastic superathletes who meet them in the Copper Canyons of Mexico to run the greatest race the world has never seen. Big Ideas we cover include the secret power of glee + determination, the two goddesses (wisdom + wealth) and which one to pursue, the beast and how to love it, proper running form, and how to do super-challenging things.

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The Brain Warrior's Way

Ignite Your Energy and Focus, Attack Illness and Aging, Transform Pain into Purpose

by Daniel G. Amen, M.D., Tana Amen

Daniel Amen is a ten-time New York Times bestselling author and the Washington Post has described him as the most popular psychiatrist in America. Tana is also a New York Times best-selling author (The Omni Diet) and a leading fitness expert who holds black belts in both Tae Kwon Do and Kempo Karate. Together, they’ve written a passionate, inspiring book on how we can, as the sub-title suggests, ignite our energy and focus, attack illness and aging, and transform pain into purpose. Big Ideas we explore include why to become a brain warrior, a check in to see if positive thinking is killing you, the #1 strategy to live long, top 10 nutrition tips, why cheat days are not smart, and the power of community to Optimize.

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The Grain Brain Whole Life Plan

Boost Brain Performance, Lose Weight, and Achieve Optimal Health

by David Perlmutter

Dr. Perlmutter is a leading neurologist and nutritionist who offers compelling, cutting-edge perspectives on how to optimize our brains and our bodies. This book is a practical guide to help us integrate the Ideas from Grain Brain + Brain Maker. Big Ideas we explore include the chief goals of the program, the food rules, the fact that high fat requires low carb (and a reminder of why fat is good), coconut oil = magic sauce, and more ways to optimize beyond nutrition.

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Body Modern Classic

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Movement Matters

Essays on Movement Science, Movement Ecology, and the Nature of Movement

by Katy Bowman

This book is an adaptation of a series of essays Katy created over the last five years in which she unpacks her evolving views on what she calls “movement ecology.” It’s not your typical “do X, Y, and Z” optimal living guidebook. It’s a thoughtful and thought-provoking look at why—as you can guess by the title—Movement Matters and a challenging look at how our individual and cultural decisions have created a sedentary culture and a significant nature debt that few of us ever stop to think about. Big Ideas: Stacking your life, minimalism vs. maximalism, the tree of your life, and redefining success.

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Body Female Author Mitochondria Modern Classic

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Anxiety Free

Stop Worrying and Quieten Your Mind - Featuring the Buteyko Breathing Method and Mindfulness

by Patrick McKeown

This is a quick-reading, simple, practical guide to, as the sub-title suggests, “Stop Worrying and Quieten Your Mind—Featuring the Buteyko Breathing Method and Mindfulness.” If you’re looking for a general introduction to the power of Oxygen, I’d recommend you go with Patrick’s more recent and more all-purpose Oxygen Advantage. If you suffer from anxiety and/or panic attacks, this might be a great place to start. Big Ideas we explore: The #1 rule of breathing, the 2 key benefits of putting your attention on your breath, why CO2 is your friend and how to play nice, avoiding rat poison and becoming a good mind gardener.

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The Ultra Mindset

An Endurance Champion's 8 Core Principles for Success in Business, Sports, and Life

by Travis Macy, John Hanc

Travis Macy is best known as the record-setting champion of Leadman—“a sort of six-week Grand Prix of Ultra Endurance” that consists of a jaw-dropping number of challenges. This book is a fun look at the eight principles that make up the Ultra Mindset Travis uses to do extraordinary things. Big Ideas we explore include: Your new mantra, what to do when you don’t feel like it, thinking about thinking, making the choice to give up choice, and never quitting… except when you should quit (w/a great litmus test for when you should/shouldn’t quit).

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The Road to Sparta

Reliving the Ancient Battle and Epic Run That Inspired the World's Greatest Footrace

by Dean Karnazes

Do you know why we call our modern marathon a marathon? You may think you know the real story behind the very first marathon, but in this captivating, inspiring tale, Dean Karnazes (named by Men’s Health as one of the 100 Fittest Men of All Time) gives us a deeper look at the man who, 2,500 years ago, ran the first ULTRAmarathon and, in doing so, effectively saved Western civilization. :) Big Ideas we explore: a history lesson The Battle of Marathon, why balance doesn’t lead to happiness (and what does), a 24 Hour Fitness with Harvard profs, heroes are ready and how to play the pain game.

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The Oxygen Advantage

Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter

by Patrick McKeown

Patrick McKeown is one of the world’s leading teachers of the Buteyko Breathing Method which was created in the 1950s by a Russian doctor named Dr. Konstantin Buteyko. McKeown suffered from asthma for decades until he found the Buteyko Method. At which point, he reversed his asthma symptoms and then dedicated his life to helping others optimize their breathing. In this book, he extends the Buteyko Method into an approach he calls the Oxygen Advantage. Big Ideas we cover include the #1 obstacle to optimal breathing, Oxygen Delivery 101, the #1 breathing tip, and how to dial in your sleep.

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Effortless Healing

9 Simple Ways to Sidestep Illness, Shed Excess Weight, and Help Your Body Fix Itself

by Dr. Joseph Mercola

Dr. Joseph Mercola has worked with over 25,000 patients. His website, Mercola.com, is the most popular natural health website in the world—with 25 million (!) people visiting the site every month. In this book, Dr. Mercola distills his favorite, most potent wisdom into “9 Simple Ways to Sidestep Illness, Shed Excess Weight and Help Your Body Fix Itself.” Big Ideas we explore include a quick look at those 9 effortless healing principles, the #1 thing you can do to optimize your health, the best fuel (sugar or fat?), the importance of breathing right and the ultimate choice: degenerate or regenerate?

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The Leader Who Had No Title

A Modern Fable on Real Success in Business and in Life

by Robin Sharma

Robin Sharma is one of the world’s top leadership experts. He’s also an extraordinarily inspiring guy. This is an inspiring fable about a disillusioned former veteran (Blake) who meets a mysterious mentor (Tommy) who introduces him to four exceptional leaders who change his life. Via this fun cast of characters, Robin downloads his ENORMOUS array of wisdom on leadership + personal greatness. Big Ideas we explore: the four keys to leading without a title, how to flip the leadership switch, the power of moving thru fear and embracing adversity, a simple way to optimize your relationships, and training like an athlete to achieve your personal greatness.

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Natural Born Heroes

Mastering the Lost Secrets of Strength and Endurance

by Christopher McDougall

Christopher McDougall is a brilliant story teller (and author of Born to Run). In this great book, he weaves together a number of different narratives, with an emphasis on two: one about an extraordinary wartime adventure on Crete and the other about Natural Movement. In the process, he shares a ton of Ideas on how we can each tap into the extraordinary superpowers latent within. Big Ideas we explore include the ancient Greek meaning of the word “hero,” the mantra of the hero, why weeds + fat are optimal fuel and a great test.

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It Starts With Food

Discover the Whole30 and Change Your Life in Unexpected Ways

by Dallas Hartwig, Melissa Hartwig

This is a *super* popular book in the Paleo movement that, as the sub-title suggests, introduces us to the Whole30 and can change your life in unexpected ways. Dallas Hartwig and Melissa Hartwig created the Whole30 that has inspired tens of thousands of people to follow their plan and change their life. I’m one of those people. I talk more about how my life changed as a result in the Note. Big Ideas we explore include +1 or -1 bite by bite, the experiment of ONE, the four tests of Good Food, are grains necessary? and your personal health equation.

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In Defense of Food

An Eater's Manifesto

by Michael Pollan

Michael Pollan is one of the world’s leading thinkers on nutrition. Time magazine voted him one of the 100 most influential people in the world. He’s also a Professor of Journalism at UC Berkeley. One of the things I most love about him and his work is that, as a journalist, he takes a much wider, more objective view of the nutritional landscape—which can often be dominated by (and muddled by) individuals with *very* strong, dogmatic, inflexible ideologies. Big Ideas we explore: Nutritionism (vs. food), the big experiment (that failed), the Aborigine in all of us, the 5 fundamental transformations of industrializing food and Lucky Charms, Cocoa Puff and Trix cereals as health foods as per the American Heart Association. (<— Can you believe that? Crazy. And true.)

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The Happiness Diet

A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body

by Tyler G. Graham, Drew Ramsey

What if happiness began at the end of your fork? The latest research on neuroscience and nutrition tells us that’s a VERY wise place to start. And, of course, that’s what this book is all about: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body. It’s a really well-written, eye-opening look at how we got into the nutritional mess we’re in and the extremely damaging effects of the modern American diet. And, of course, more importantly, how we can optimize our nutrition so we can dial in the three facets of happiness: our focus, our mood, and our energy.

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Eat Fat, Get Thin

Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health

by Mark Hyman

Want to reach your optimal weight while preventing heart disease, type 2 diabetes, dementia and cancer AND while feeling energized as you live longer? Eat more fat. That’s what Dr. Mark Hyman—one of the world’s leading Functional Medicine doctors—tells us. This book is ridiculously packed with Big Ideas—walking us through the eye-opening science of why fat is awesome along with a plan on how to “reboot our biology to our original factory settings” via a 21-day program followed by a long-term plan to rock it. We explore the surprising truth about fat, good fats vs. bad fats, going pegan (think: best of vegan + Paleo), a quality carb, and dealing with root causes rather than symptoms.

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Quotes (34)

Bless that which you want. If you see a person with a beautiful home, bless that person and bless that home. If you see a person with a beautiful car, bless that person and bless that car. If you see a person with a loving family, bless that person and bless that family. If you see a person with a beautiful body, bless that person and bless their body.

T. Harv Eker

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The secret to success is to know something nobody else knows.

Aristotle Onassis

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The instinct of nearly all societies is to lock up anybody who is truly free. First, society begins by trying to beat you up. If this fails, they try to poison you. If this fails too, the finish by loading honors on your head.

Jean Cocteau

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I promise to keep on living as though I expected to live forever. Nobody grows old by merely living a number of years. People grow old only be deserting their ideals. Years may wrinkle the skin, but to give up interest wrinkles the soul.

Douglas MacArthur

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The soul is born old but grows young. That is the comedy of life. And the body is born young and grows old. That is life's tragedy.

Oscar Wilde

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Sex is a body-contact sport. It is safe to watch but more fun to play.

Thomas Szasz

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Nobody dies from lack of sex. It's lack of love we die from.

Margaret Atwood

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Most of the stone a nation hammers goes toward its tomb only. It buries itself alive. As for the Pyramids, there is nothing to wander at in them so much as the fact that so many men could be found degraded enough to spend their lives constructing a tomb for some ambitious booby, whom it would have been wiser and manlier to have drowned in the Nile, and then given his body to the dogs.

Henry David Thoreau

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I always wanted to be somebody. I should have been more specific.

Lilly Tomlin

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Orders are nobody can see the Great Oz! Not nobody, not nohow!

Guardian of the Emerald City Gates

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Nobody can give you freedom. Nobody can give you equality or justice or anything. If you're a man, you take it

Malcolm X

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I can't give you a surefire formula for success, but I can give you a formula for failure: try to please everybody all the time.

Herbert Bayard Swope

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[on Thoreau:] For not a particle of respect had he to the opinions of any man or body of men, but homage solely to truth itself.

Ralph Waldo Emerson

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Peter Keating: "Do you always have to have a purpose? Do you always have to be so damn serious? Can't you ever do things without reason, just like everybody else? You're so serious, so old. Everything's important with you. Everything's great, significant in some way, every minute, even when you keep still. Can't you ever be comfortable--and unimportant?" | Howard Roark: "No."

Ayn Rand

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The only people for me are the mad ones, the ones who are mad to live, mad to talk, mad to be saved, desirous of everything at the same time, the ones who never yawn or say a commonplace thing, but burn, burn, burn, like fabulous yellow roman candles exploding like spiders across the stars and in the middle you see the blue centerlight pop and everybody goes "Awww!”

Jack Kerouac

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Is that what I want? The model family, two plus two in an easy home assembly kit? I don't want a model, I want the full-scale original. I don't want to reproduce, I want to make something entirely new.

Jeanette Winterson

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I will keep my body charged with energy for fulfillment of my purpose, in accord with that which is commanded of me…

Walter Russell

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Your body is merely a machine made to express the thoughts that flow through you and nothing more. It is but an instrument for you to express your imagings just as a piano is an instrument for a musician to express his imagings. Just as the piano is not the musician, so, likewise, your body is not you.

Walter Russell

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There should be no distasteful tasks in one’s life. If you just hate to do a thing, that hatred for it develops body-destructive toxins, and you become fatigued very soon.

Walter Russell

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You must love anything you must do. Do it not only cheerfully, but also lovingly and the very best way you know how. That love of the work which you must do anyhow will vitalize your body and keep you from fatigue.

Walter Russell

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