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All(404) +1s(70) PhilosophersNotes(46) Master Classes(2) Authors(50) Quotes(236)

PhilosophersNotes (46)

Wired to Eat

Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You

by Robb Wolf

Robb Wolf is a former research biochemist and is one of the leading thinkers/writers/practitioners in the Paleo or Ancestral Health movement. The essence of this book is the that while there are general principles of nutrition that work for everyone AND... Ultimately we need to figure out what works best for us as individuals if we want to rock it. Big Ideas we explore include: the fact that one size diets do NOT fit all (remember: "rough" tools vs. precision tools), discordance theory (there's a mismatch between our genes and our environment!), an anti-inflammatory diet (aka Paleo aka Phase I), personalized nutrition (aka 7-Day Carb test aka Phase II), the other pillars of health (sleep, stress, move, connection), and genetic + environmental lotteries (what to do if you lost them--lol).

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Energy & Nutrition

Energy Nutrition Paleo

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The Art and Science of Low Carbohydrate Performance

by Jeff S. Volek, Stephen D. Phinney

Jeff Volek and Stephen Phinney are both academic researchers and professors who have been studying sports nutrition, ketogenic diets and peak performance for decades. To put it in perspective, Dr. Stephen Phinney (with his MD from Stanford and PhD from MIT) coined the phrase “keto-adapted” in 1980. Big Ideas we explore include: the accepted dogma (vs. compelling data), two fuel tanks (you want to go hours or days?), veto-adaptation (how to), protein (necessary but in moderation), fat (your most important fuel; the good and bad!), and the macro breakdown (here it is!).

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Energy & Nutrition

Energy Keto Nutrition

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Ketotarian

The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation

by Dr. Will Cole

Will Cole is a functional medicine practitioner who has helped thousands of clients from around the world. He’s also the Cohost of Keto Talk. In this book, he asks: “Curious about a ketogenic diet but turned off by all the meat and dairy?” If so, he says, perhaps you’d like to become a “Ketotarian"--which is, basically, a combination of the best of a low-carb approach with the best of a plant-based approach—while dropping the things that *don’t* work in both approaches. Or, as Will puts it, think of “a plant-based program that provides all the health and weight-loss benefits of keto diets” while welcoming “vegetarians, vegans and pescatarians to the table.” In the Note, we explore the benefits of burning fat for fuel vs. sugar, how to boost your mitochondria, the goodness of plants and how to enter Ketotarian Land.

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Nutrition

Energy Keto Nutrition

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The Overfat Pandemic

Exposing the Problem and Its Simple Solution for Everyone Who Needs to Eliminate Excess Body Fat

by Dr. Philip Maffetone

Phil Maffetone is one of the world’s all-time great endurance coaches. In addition to coaching the best triathlete ever (Mark Allen), he’s also toured with The Red Hot Chili Peppers as their wellness coach (he considers them endurance athletes) and he’s coached legendary music producer Rick Rubin—helping him Optimize and lose over 100 pounds in the process. He’s a fascinating, iconoclastic guy who’s been preaching the power of burning fat for fuel for FOUR decades—demonstrating that it’s not only an optimal approach to endurance fitness but to our optimal health as well. In this book, Phil focuses his big brain on what he calls the “overfat” pandemic. He uses the word “overfat” to describe people who have “excess body fat sufficient to impair health.” Overweight and obese people fall into this category. AND... Even people at a “healthy” weight can be overfat. In fact, according to his research, 90% (!!!) of Americans fall into the “overfat” category. (Yikes!) We'll take a quick look at why we should care, figure out if we (and/or our loved ones) are overfat, look at the #1 cause and then focus on the solution so we can become optimalfat! :)

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Fix Your Feet

Build the Best Foundation for Healthy, Pain-Free Knees, Hips, and Spine

by Dr. Philip Maffetone

Let’s talk about our feet! Our feet? YES! Our feet. Although pretty much ignored, they’re kinda important. In fact, they are, of course, literally (!) the foundation of our entire body. And, we only get one pair that needs to last our whole life so... Get this: Over 25% of our bones are found in our feet. And, did you know that each foot endures over 100,000 (!!) pounds of pressure with every mile we walk? Yep. Why should we care? Because a bunch of our biomechanical issues—from sore knees and hips and lower backs—can be traced back to sub-optimal feet. Enter: Fix Your Feet. We'll take a quick look at the #1 cause of foot problems along with the #1 solution plus some other goodness to make sure your feet (and the rest of you!) are smiling.

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Movement

Energy movement

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The Big Book of Endurance Training and Racing

by Dr. Philip Maffetone

This is our second Note on one of Phil Maffetone’s books. This is called “The Big Book of Endurance Training and Racing” for a reason. It’s a REALLY Big Book. (Hah!) It’s 516 pages, but the small font and two-column pages make it considerably denser; like, encyclopedically dense—which I found fantastic as I wanted to get into every nook and cranny of Phil’s brain. (Studying it was a wonderful mental-endurance workout. :) It’s essentially the distillation of over three decades (!) of clinical work with the world’s absolute best endurance athletes. Big Ideas we explore include the "Big Four" of the Big Book, the difference between aerobic and anaearobic (it's not just about oxygen!), building your superchargers (aka your mitochondria), flipping the switch to fat burning (pro tip: eliminate sugar and flour!), and stress: the good, the bad and the ugly (remember: training = work + rest!).

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endurance Energy Training

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Rest

Why You Get More Done When You Work Less

by Alex Soojung-Kim Pang

Alex Pang is the founder of the Restful Company. In this book, he brilliantly walks us through the science of why rest is an unequivocally essential part of doing truly great work. He integrates the latest findings in neuroscience with compelling and inspiring stories of historical exemplars who leveraged rest to achieve greatness. It’s awesome. Big Ideas we explore include an introduction to your default mode network (aka what your brain does when it's "resting"), your new four-hour workday (that's what the great do), the importance of early starts (and rhythms), why walking and (aerobic) exercise are so powerful for creativity (hint: blood to brain!!), and the importance of deep play (aka making your work AND play one big game).

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Energy Rest Rhythms

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212° The Extra Degree

Extraordinary Results Begin with One Small Change

by Sam Parker, Mac Anderson

212°. It’s that extra degree where all the magic happens. Over 1 million people have enjoyed this super-short look at a super-powerful concept. Big Ideas we explore include a quick look at the importance of turning up the hear and initiating something called “activation energy,” how the little things matter and can be measured in Olympic gold, finding your ONE Thing, pruning diversions and going for the second mile, “and then some” style.

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Peak Performance

commitment Energy greatness Motivation Peak Performance

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The Keto Reset Diet

Reboot Your Metabolism in 21 Days and Burn Fat Forever

by Mark Sisson

Mark Sisson is a former world-class endurance athlete and one of the leading thinkers and bloggers in the ancestral health movement. His blog MarksDailyApple.com is one of the most-visited health information websites on the Internet. If you’re into the whole “fat is the human body’s preferred fuel” side of the nutrition world, then I think you’ll really love the book. (If you’re not, well then... :) Big Ideas we explore include how to create metabolic efficiency, how to best fuel your metabolic fire (fat = clean-burning logs; carbs = smoky twigs), the three things to go on the Rest (sugars + grains + veggie oils), how to Optimize your lifestyle (exercise + sleep + stress) and the ultimate target: enjoying the whole process!

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Fat Chance

Beating the Odds Against Sugar, Processed Food, Obesity, and Disease

by Robert Lustig

Robert Lustig is a Professor of Pediatrics in the Division of Endocrinology and a member of the Institute for Health Policy Studies at University of California, San Francisco. He has authored 120 peer-reviewed articles and 70 reviews and is a leading voice on childhood obesity. And, his YouTube video “Sugar: The Bitter Truth” has been viewed over 7 million times. Obesity is a global pandemic. It’s astonishing how rapidly it’s expanding. And it’s COMPLETELY preventable. Lustig has dedicated his career to helping us understand the causes and how to “beat the odds against sugar, processed food, obesity and disease.” Big Ideas we explore include: Meeting the Darth Vader of the Food Empire (“Hi, sugar!”), two hormones driving the show (insulin + leptin), which fat you need to worry about most (big belly vs. big butt fat!), why so many diets work (reduced sugar + fiber), exercise (best ROI in medicine) and voting with ever dollar we *don’t* spend.

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The Case Against Sugar

by Gary Taubes

Gary Taubes is an award-winning science journalist. He’s a Robert Wood Johnson Foundation Investigator in Health Policy Research at the University of California, Berkeley School of Public Health. In this book, we take up the case against sugar as the primary suspect for ALL of the chronic diseases that are killing us. As the back cover says, Taubes “makes the convincing case that sugar is the tobacco of the new millennium: backed by powerful lobbies, entrenched in our lives, and making us very sick.” Big Ideas we explore include: the prime suspect (= sugar), drug or food?, two theories (energy balance vs. metabolic theory), sugar as a chronic toxin (vs. acute), sugar as candy for cancer cells, and the big question: how little is too much?

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The Telomere Effect

A Revolutionary Approach to Living Younger, Healthier, Longer

by Elizabeth Blackburn, Ph.D., Elissa Epel, Ph.D.

Elizabeth Blackburn won the Nobel Prize for her discovery of telemorase—“the enzyme that replenishes telomeres, which protect our genetic heritage.” Elissa Epel is one of the world’s leading health psychology researcher. Together, they have created a great book that walks us through the best of what we know about telomeres, why they’re so important and what we can do to Optimize them. If you’ve ever wanted to learn more about telomeres, THIS is the book to read. Big Ideas we explore include why telomeres are the secret sauce to aging well, the fact that your cells are listening to your thoughts (#1 tip? Shift from a threat response to a challenge response!), how to mind your telomeres (move from negative thinking to resilient thinking), how to eat, move, sleep your way to happy telomeres, and a challenging question: What will YOUR cellular legacy be?

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Habits & Positive Psychology

confidence Energy positive-psychology Telomeres

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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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Fat for Fuel

A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy

by Dr. Joseph Mercola

Dr. Mercola is a super-popular alternative health physician who runs the equally popular site Mercola.com. In this book, we get a look at his “Mitochondrial Metabolic Therapy” program. MMT for short. As you could probably guess, this is a high-fat (+ “adequate” protein + low-carb) diet. If that approach fires you up, I think you’ll love the book. If not, well… :) Big Ideas we explore include: meeting our mitochondria (the key to health), why “adequate” protein is where it’s at (not low or moderate or high but “adequate”!), mTOR (the cancer switch), good fats (vs. bad ones), peak fasting, and how to win the urge war.

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Head Strong

The Bulletproof Plan to Activate Untapped Brain Energy to Work Smarter and Think Faster-in Just Two Weeks

by Dave Asprey

Dave Asprey is a fascinating guy. He’s a professional bio-hacking machine whose publicly-stated goal is to live to 180. We covered his last book called The Bulletproof Diet and our kitchen’s pantry is filled with a bunch of his Bulletproof products. In this book, he unveils his best bio-hacks for, as the sub-title suggests, “activating untapped brain energy to work smarter and think faster.” Big Ideas we explore: Your brain on energy, kryptonite dust (what’re yours?), mitochondria (one QUADRILLION!), EZ water (how to drop into that spot between a gas and a liquid), and junk light.

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Brain Energy Fundamentals Mitochondria

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Barking Up the Wrong Tree

The Surprising Science Behind Why Everything You Know About Success Is (Mostly) Wrong

by Eric Barker

Eric Barker is the creator of the blog Barking Up the Wrong Tree, which “presents science-based answers and expert insight on how to be awesome at life.” This is a REALLY engaging, well-written, compelling book. Eric takes us on a fun adventure through the science of what *really* works. And, as the sub-title suggests: How most of what you *think* works, is either a LOT more nuanced than you may have been led to believe or is just plain wrong. Big Ideas we explore include why valedictorians don’t typically top the success charts, how to get more willpower, why managing your energy is so key, the power of mentors (and how to get one), and the #1 thing to remember for success.

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Leadership & Positive Psychology

Energy focus Mentors positive-psychology Top 101 willpower

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Peak Performance

Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success

by Brad Stulberg, Steve Magness

Brad Stulberg is a writer focused on health and the science of human performance. (Amy Cuddy calls him her favorite health and science writer.) Steve Magness is a coach to some of the top distance runners in the world. Together, they’ve written a super-engaging, quick-reading book on how to pursue growth in a healthy, sustainable way—aka, without burning out. Big Ideas we explore include the secret equation of sustainable awesome (Stress + Rest = Growth), just-manageable challenges, the iPhone Effect Part 3 (aka how to decrease your productivity in one step!), the optimal work/rest ratio, and the paradoxical twist of fulfillment.

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Burnout Energy Growth Peak Performance

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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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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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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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Body Energy Female Author Modern Classic

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