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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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Conquering Cancer & Movement & Productivity

Body Energy Female Author Modern Classic

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Harry Potter and the Order of the Phoenix

by J. K. Rowling

Welcome to Harry Potter #5: The Order of the Phoenix. We get to hang out with the Order at their secret headquarters at Twelve Grimauld Place and, among many other adventures, get to deal with the atrocious new Headmistress appointed by the Ministry of Magic, Professor Umbridge. Big Ideas we explore include the difference between producing a Protinus in the bright lights of a classroom vis-a-vis the darkness of a dementor attack, what’s worse than death (+ Voldemort’s greatest weakness), Harry’s greatest strength, perfection and humility, and the ultimate power (LOVE!).

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courage Female Author Fiction Harry Potter

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Getting Grit

The Evidence-Based Approach to Cultivating Passion, Perseverance, and Purpose

by Caroline Adams Miller

Caroline Miller is an executive coach who has a Masters in Applied Positive Psychology (MAPP) from the University of Pennsylvania where she studied with Martin Seligman and his colleagues, including Angela Duckworth who pioneered the science of grit. In fact, Angela says: “I don’t know anybody who has thought more than Caroline Miller about how to apply the scientific research on grit and achievement to our own lives.” Big Ideas we explore include the definition of authentic grit, how to get your grit on (it starts with a dream!), the importance of happiness (it comes first), why risk-taking is so important and how to persevere by struggling well.

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Goals & Positive Psychology

Antifragile Female Author Grit positive-psychology

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Harry Potter and the Goblet of Fire

by J. K. Rowling

Welcome to Harry Potter #4. It’s time for the Quidditch World Cup, the Goblet of Fire, and the Triwizard Tournament. And... Voldemort’s back. Emerson and I had fun hammering through this 752-page tome a little every night. Even just picking up the book and asking him how we’d get through it was a lesson in breaking down big goals into bite-sized small wins! Big Ideas we explore include: The commitment with which you need to enter your name into the Goblet of Fire, two quick tips on how to win a battle with a dragon, how to deal with critics, the magic of the Pensieve (and the fact you already have a magic wand), embracing our complexity Dumbledore style and the power of courageously confronting reality.

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Peak Performance

courage Female Author Fiction Harry Potter

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Bright Line Eating

The Science of Living Happy, Thin & Free

by Susan Peirce Thompson

Susan Peirce Thompson is a Professor of Brain and Cognitive Sciences at the University of Rochester. She’s an expert in the psychology of eating and creator of Bright Line Eating Solutions, “a company dedicated to helping people achieve long-term, sustainable weight loss.” Plus... She used to be obese and, as she says, addicted to *everything.* She integrates her background in neuroscience with her personal experience conquering her diet and other addiction issues in this super popular book. Big Ideas we explore include why bright lines are where it’s at, the susceptibility quiz, the saboteur, self-perception theory, and the four bright lines of eating.

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Nutrition

Female Author Nutrition willpower

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Braving the Wilderness

The Quest for True Belonging and the Courage to Stand Alone

by Brené Brown

Brené Brown is one of the world’s most beloved teachers. We’ve covered two of her other #1 NY Times bestselling books: Daring Greatly and The Gifts of Imperfection. This book is all about helping us navigate our quests for true belonging—that sense of connection to yourself and to others that’s authentic, vulnerable, and courageous. First step: We need to know that it requires a trip into the hero’s forest of the unknown. Which demands “braving the wilderness.” Big Ideas we explore include deepening our understanding of that quest to true belonging, embracing paradox, the 4 practices of true belonging, how to deal with life’s challenges, and writing yourself a permission slip to be YOU.

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Connection

connection courage Female Author Vulnerability

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Harry Potter and the Prisoner of Azkaban

by J. K. Rowling

Harry Potter. Number 3. This time we get to meet the prisoner of Azkaban. None other than Harry’s wrongfully-imprisoned Godfather with the coolest name ever: Sirius Black. We also get to hang out with Professor Lupin, our new Defense Against the Dark Arts teacher (and werewolf!) and a Hippogriff named Buckbeak. Good times! :) Big Ideas we explore include: how to recover from an encounter with a dementor, how to deal with a boggart (Riddikulus!), the only thing to fear, how to deal with a dementor (Expecto Patronus!), how to do something super hard (hint: do it before).

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courage Female Author Fiction Harry Potter

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The Happiness Track

How to Apply the Science of Happiness to Accelerate Your Success

by Emma Seppälä

Emma Seppälä is the science director of Stanford’s Center for Compassion and Altruism Research and Education. She also has a popular blog called Fulfillment Daily. In this great little book, she walks us through the latest scientific research on everything from resilience, willpower and compassion to positive stress, creativity, and mindfulness. Big Ideas we explore include how to find fulfillment (hint: it’s in this moment—right now!), how to skillfully surf stress waves, the most powerful lever to optimize your mind (hint: your breath), how to succeed in failure Jack Ma style, and the science of compassion.

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Breathing & Positive Psychology

Breathing Compassion connection creativity Female Author Happiness positive-psychology

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Harry Potter and the Chamber of Secrets

by J. K. Rowling

Harry Potter Year 2. I’m having fun reading the epic series to Emerson and in this Note we have fun looking at a handful of my favorite Big Ideas including Burning Days (phoenixes burn then rise from their ashes—so do we!), opening your eyes to reality (always a good idea!), eating your words (gotta do it at times or else you might become a hobgoblin), and what wins in the choices vs. abilities game (hint: CHOICES!!).

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Confidence & Hero Training

courage Female Author Fiction Harry Potter Hero

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Harry Potter and the Sorcerer’s Stone

by J. K. Rowling

Harry Potter. You might have heard of him. He’s one of the world’s coolest wizards. And, his story is one of the most epic and epically well-told hero stories ever. I loved reading the books as they came out years ago and now I get to relive the magic as I read them to my son, Emerson. I figured we could have some fun looking at the wonderful wisdom packed into the equally wonderful wizard tales. Big Ideas we explore include: The Mirror of Erised (and how it relates to modern science), the well-organized mind and its attitude on death (and how it relates to ancient Stoicism), the power of naming your fear (Voldemort! Not “You-Know-Who”!), and how to get the Philosopher’s Stone.

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courage Death Female Author Fiction Harry Potter Mindset

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The Artist's Way

25th Anniversary Edition

by Julia Cameron

This is the 25th Anniversary Edition of the classic book that has inspired millions of creative people around the world. It’s essentially a 12-week course in helping us “discover” and “recover” our creative selves. It’s *packed* with exercises and questions to help us connect with the “Great Creator” within as we free up our latent creative potential. Big Ideas we explore include: the spiral path, morning pages, artist dates, gain disguised as loss, and the magic, grace and power of action.

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Female Author Modern Classic soul Spirit

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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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Body Energy Female Author Modern Classic

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Love 2.0

Finding Happiness and Health in Moments of Connection

by Barbara Fredrickson

Ready to upgrade your vision of love? Then you’re in for a treat with this fantastic book by Barbara Fredrickson. Barbara is one of the world’s leading positive psychologists. The book is incredibly well-written, deeply inspiring and incredibly practical as well. In fact, I just told Alexandra that this book might be the one that most positively impacts my life. Big Ideas we explore include: Love 1.0 vs. Love 2.0, taking a trip to Vagus, identifying our prevailing desire, #1 tip: create 3 loving moments today, exiting our cocoon of self-absorption via loving-kindness meditation, and Love 2.0 x 2: compassionate + celebratory love.

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Female Author Heart Modern Classic Spirit Top 101

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The Myths of Happiness

What Should Make You Happy, but Doesn't, What Shouldn't Make You Happy, but Does

by Sonja Lyubomirsky

Sonja Lyubomirsky is one of the world’s leading positive psychology researchers. Her award-winning and very well-funded research is on “the possibility of permanently increasing happiness.” <— How cool is that? This book focuses on, you guessed it, the myths of happiness—those things we *think* will make us happy (or devastated) but don’t. The book has over 700 (!) scholarly references. I always love connecting ancient wisdom and fun self-help with SOLID research so this book was a great treat. Big Ideas: hedonic adaptation, #1 way to boost optimism (kinda surprising), the ultradian dip, affluenza virus, frequency > intensity and how to set goals.

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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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Rapt

Attention and the Focused Life

by Winifred Gallagher

Attention. If you want to optimize your life, this is the place to start. Winifred Gallagher gives us a beautiful target: rapt attention that leads us to live the focused life. Gallagher is a behavioral science writer who, five years before writing this book, received a cancer diagnosis that dramatically shifted the way she saw the world. That experience inspired her to understand the neuroscientific underpinnings of how attention works—which led to this book. Big Ideas we explore include: Attention 101, how to get it, the paradox of choice, grit + focus, focusing on virtue, how to be happier and waking up!

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Attention Female Author Mind Modern Classic

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You Learn by Living

Eleven Keys for a More Fulfilling Life

by Eleanor Roosevelt

Eleanor Roosevelt served as the First Lady for 12 years—through her husband Franklin D. Roosevelt’s terms as President during the Great Depression and World War II. She went on to play a leading role as a diplomat in the United Nations was one of the most loved and influential women of the 20th century. This book is a beautifully written, inspiring look into “Eleven Keys for a More Fulfilling Life.” Big Ideas we cover include how to conquer the great enemy (fear), Eleanor’s Top 4 Big Ideas on Time Management 101, holding the tension btwn our dreams of perfection and reality while making all life one big adventure.

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20th Centtury Classic Character Female Author greatness Humility Mind Morality

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Move Your DNA

Restore Your Health Through Natural Movement

by Katy Bowman

Katy Bowman is one of the world’s leading biomechanists—helping us integrate proper body movement to optimize our well-being. She has a great podcast + blog you might enjoy as well. This book is packed with a ton of exercises and plenty of info on the science of biomechanics to help us pay more attention to the loads we’re putting on our bodies throughout the day so we can get in harmony with how our bodies were designed to move. Big Ideas we explore include moving your TRILLIONS of cells, why movement > exercise, why walking is the secret sauce, and how to take a forest bath.

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Sitting Kills, Moving Heals

How Everyday Movement Will Prevent Pain, Illness, and Early Death — and Exercise Alone Won’t

by Dr. Joan Vernikos

Joan Vernikos was the former Director of NASA’s Life Sciences Division. Basically, she was responsible for understanding how to optimize the health and well-being of our astronauts. In this book, she walks us through how our sedentary lifestyles are surprisingly similar to the gravity-free lifestyles of astronauts in space. Just as an astronaut’s health rapidly deteriorates outside of gravity’s pull, OUR health erodes when we adopt a sedentary lifestyle. Big Ideas we cover include Gravity 101, why gravity is so N.E.A.T., how to build G-Habits and why your telomeres don’t like you sitting so much.

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