“You will either step forward into growth, or you will step backward into safety” – Abraham Maslow

“Once you learn to read, you will be forever free” —Frederick Douglass

“No matter how busy you may think you are, you must find time for reading or surrender yourself to self-chosen ignorance” – Confucius

Even with so much information readily accessible in today’s environment, there are so many people out there carrying beliefs they didn’t sow. And, at least in the United States, we’re becoming more and more polarized on important issues as advertising and propoganda become more and more sophisticated and targeted. People identify with issues and find their “group” but then they’re stuck there because it becomes part of their identity. It’s unfortunate because this creates lynch mobs of people who are not fully informed. We are absolutely programmed from the time we’re born to the time we die. It’s unavoidable, even necessary for survival. My message for anyone reading this is to be cognizant of when you’re searching out self-confirming answers and limiting your research in order to confirm preexisting beliefs. The best way to truly know that the opinion you hold is your own, is to study up on it – ALL of it! Seek to understand opposing viewpoints with objectivity. I find that often times I either change my mind or I can now engage with people empathetically and more productively because I understand where they’re coming from. And always be leery of the person who thinks their opinion (or their doctors!) is absolute. There’s a reason why “the more I learn, the less I know” is a popular revelation–it’s true! Not even the smartest people alive today have all the answers. We have a lot to learn especially when it comes to the human body. Relationships in my personal life have deteriorated because of fanatical, myopic viewpoints. Life is so much bigger than any one person, policy, rule, or standard. Everyone deserves to be heard (except maybe the person who thinks they’re the only one who should be heard). And just because you hold a popular viewpoint, doesn’t make you right by default either. Consensus does not necessarily equal truth. It is, however, often the path of least resistence. Knowledge requires accountability and hardwork. Both of these tend to go against human nature. Fight this! Do your homework, ignore the rhetoric and evaluate only the evidence. Good luck!

As 2018 wraps up, I’d like to share some of the most impactful and powerful books I’ve read this year (not in any particular order):

1. Unconventional Medicine by Dr. Chris Kresser. Understanding the current healthcare model is a prerequisite for building your foundation of health. Without that knowledge, it’s easy to get caught up in the conventional paradigm of health where we give up our power and hand over ownership for our health to someone wearing a white coat. Be willing to challenge your beliefs as you take this book in. Chris uses undeniable facts to lay out the problems with our current model and, better yet, what we can do about it. Conventional medicine serves a purpose and has an impressive record of life-saving inventions. However, to believe in all things proclaimed under the umbrella of conventional medicine just because you know that antibiotics have saved millions of lives or because diagnostic testing can detect cancer very early on, would be foolish. Here are a couple excerpts from the book: “This mismatch between our evolutionary inheritance and our modern environment lies at the root cause of chronic disease. This mismatch is causing a massive health crisis in America and the West that our current health systems are ill-equipped to manage.” (Page 67) “Like insurance companies, pharmaceutical companies wield enormous influence in the medical industry and are usually motivated by factors other than optimizing care…two-thirds of all medical research is sponsored by pharmaceutical companies and conflicts of interest, groupthink, and a failure to replicate many findings undermine the credibility of the studies that form the edifice of our current medical paradigm.” (Page 58)
2. Why We Sleep by Matthew Walker. Sleep has baffled scientists for decades. Matthew Walker finally lays out the progress and current scientific understanding behind why we sleep and makes very stark warnings about how our sleep has changed and the myriad health consequences that can come from these changes if we’re not aware and taking steps to mitigate these influences (ex. Artificial light and it’s effect on our extremely important circadian rhythm). Here’s an excerpt from the book: “(advertisement) Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory and makes you more creative. It makes you look more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and the flu. It lowers your risk of heart attack and stroke, not to mention diabetes. You’ll even feel happier, less depressed, and less anxious (end advertisement). While it may sound hyperbolic, nothing about this fictitious advertisement would be inaccurate… of course, the ad is not describing some miracle new tincture or a cure-all wonder drug, but rather the benefits of a full night of sleep.”(page 107)
3. Genius Foods by Max Lugavere. This book is all about eating for brain performance. Want to be sharp, focused, and avoid neurodegenerative diseases? Then this is the book for you. After losing his mom at an early age to Alzheimers, Max took on researching as a full time job. As is well-known now in the scientific literature, Alzheimers is largely a preventative disease. Having the ApoE4 gene (the dreaded alzheimer gene) is not a death sentence. Having a healthy body and brain has little to do with genetics and everything to do with enironment. As they say in fucntional medicine, “genes load the gun but environment pulls the trigger”. The most powerful environmental factor of all is what you decide to put on the end of your fork. Things loaded with healthy fats such as avocados, olive oil, and eggs make the list of healthy brain foods.
4. Dirty Genes by Dr. Ben Lynch. The progress science has made in genetics in just the past 15 years has been profound. In this book, Dr. Lynch breaks the science of epigenetics (the influence our environment has on our gene expression) down into easily digestible pieces. He discusses eating for your specific genetic makeup and genetic testing pros and cons. The average time it takes for science to integrate into conventional education is 17 years. That’s a big reason why reading up on these things and taking ownership is so important. Here’s an excerpt picked specifically for those worried about gray or white hairs showing up: “During times of stress, your body produces a lot of norepinephrine and dopamine. Your MAOA (gene) needs to remove them from your system and a natural by-product of that process is hydrogen peroxide. That by-product is in turn removed by glutathione, your body’s prime detox compound. If extreme stress continues, your MAOA works triple time (the speed it works depends on the speed of your MAOA gene) to clean up the neurotransmitters which produces way too much hydrogen peroxide. Glutathione can’t keep up. In the end, the excess hydrogen peroxide wins out and discolors your hair. I wish this were just a cosmetic issue. It’s not. Too much hydrogen peroxide affects more than hair color. It’s bad for your brain, too, commonly resulting in behavioral issues –erratic moods, memory problems, irritability, and aggression. It can even lead to neurological problems such as ALS, Parkinson’s, or Alzheimer’s.” (Page 140-141)
5. The Hacking of the American Mind by Dr. Robert H. Lustig. This book is all about the neuroscience of addiction and how corporations use this information to intentionally hook you on their products (aka make you an addict) — whether we’re talking about devices, sugar, social media, etc.. Dr. Lustig goes into precise detail on how our neurotransmitter pathways respond to pleasure and why pleasure does not equal happiness. Repeated pleasure actually leads to addiction. This is a must-read book!

Podcasts are a fairly new information delivery modality. I absolutely love them because I can count on quality material from my favorite podcasts and I can listen to when I’m in the car. They often times are hosted by researchers in the respective field and each episode typically features a qualified guest speaker. In the health segment, they usually feature a doctor(s) from all over the world that discuss their research and share their expertise on a specific topic. Episodes can be downloaded too so you’re able to listen while out of service. Here are my top 5 go-to podcasts from 2018 and a couple of the episodes I recommend:

1. The Energy Blueprint. The host is Ari Whitten. He’s a medical researcher and is often a person in an unpopular position because he doesn’t subscribe 100% to natural medicine or 100% to conventional medicine. I’ve come to trust his research because he is truly objective. A couple of my favorite episodes include: Functional vs Conventional Medicine, Paleo vs. Vegan Diet, and The Myth of Adrenal Fatigue with Chris Kresser (Nov 2), 4 Natural Lifestyle Hacks to Fix Behavioral Issues and Mental Illness in Children (Sep 8), and True Definition of Health vs Our Healthcare System (Aug 10).
2. Real Health Podcast. The host is Dr. Taylor Krick. Dr. Taylor is actually a friend of mine. He’s a chiropractor who’s also trained in Functional Medicine. He helped me overcome fatigue. His podcasts are spot on and evidence-based. A couple of my favorite episodes include Hospital Birth vs. Home Birth (54) and Could it be Your Thyroid (57).
3. The Model Health Show. The host is Shawn Stevenson. This podcast has been #1 in the health and fitness category many times. It’s a great place to start if you’re just beginning to learn about the human body. He’s funny, diverse, and extremely smart. He references many scientific studies throughout his shows. It’s hard to choose favorites with over 300 episodes but a couple of my favorite shows thus far include 5 Simple (but overlooked) Ways to Reduce Your Risk of Cancer (291), Deadly Fats Vs. Healthy Fats & Essential Brain Nutrients (286), Whole Grain Deception and Getting Undoctored (247), and Healthier Moms, Healthier Babies: The Surprising Facts about Childbirth (258).
4. Found My Fitness. The host is Dr. Rhonda Patrick. This one gets a bit technical but if you’ve been in the health and wellness space for a while now, you should be able to keep up. A couple of my favorite episodes include Dr. Valter Longo on Resetting Autoimmunity and Rejuvenating Systems with Prolonged Fasting & the FMD (Jul 9) and Refined Sugar and Its Effects on Mortality, the Brain, Cancer, Hormones & More (Mar 15, 2017).
5. The Doctor’s Farmacy. The host is Mark Hyman. Mark Hyman is the founder of the Cleveland Clinic and is widely viewed as a leader in the funcational medicine realm. Like many functional medicine doctors, he started off in the conventional realm and realized that he wasn’t healing patients but rather treating symptoms using pharmaceuticals. His hands were tied and patients weren’t healing. Instead of the bandaid approach, he embraced functional medicine which treats the entire person using lifestyle approaches. There are a wide array of topics covered. Here are some of my favorite episodes: Is Our Food System a Solution to Climate Change?, Can You Beat Depression with Food?, and Jeffrey Bland, PhD on The Future of Medicine.

For more recommendations, visit the Resources page. Enjoy!

What are your favorite podcasts or books? Leave a comment and let me know!