Optimize Plant-Based Nutrition

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Locked PhilosophersNotes

The Engine 2 Diet

Rip Esselstyn is a great guy. A former professional triathlete turned firefighter who transformed the health of his fire station with a plant-based diet, he shares his passion for life and nutrition in this great book. In the Note, we take a quick peek at the Engine II diet, challenge some crazy myths about food and learn how to deal with the root causes of many of our health issues.

Locked PhilosophersNotes

Eat to Live

The Revolutionary Formula for Fast and Sustained Weight Loss

This book is REALLY REALLY good. In fact, I’m gonna say that if you take the time to read only *one* book on nutrition, read this one. Integrating scientific research plus his experience treating over 10,000 patients with common sense and fun, Dr. Joel Fuhrman has created a super-readable book with a challenging, yet approachable nutrition program that can completely change your life. Big Ideas we explore in the Note include the importance of really committing, what nutritional density is all about and other goodness.

Locked PhilosophersNotes

Prevent and Reverse Heart Disease

The Revolutionary, Scientifically Proven, Nutrition-Based Cure

Caldwell Esselstyn is a former Olympic gold medalist and one of the world’s leading medical doctors specializing in heart disease. He’s successfully prevented and REVERSED heart disease with his plant-based diet and in this great book shows us how and why his approach works. If you or someone you love suffers from heart disease, this book is a *must read*!! In the Note, we’ll explore some Big Ideas on how to rock it.

Locked PhilosophersNotes

Super Immunity

The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free

Joel Fuhrman, M.D. is a nutritional science rock star. As one of the world’s leading medical doctors, he is leading the charge in helping us understand how nutrition impacts our well-being. Super Immunity is PACKED with goodness and, as the sub-title points out, provides us with “The Essential Nutrition Guide for Boosting Your Body’s Defenses to Live Longer, Stronger, and Disease Free.” In this Note, we’ll get our wisdom on as we check our Dr. Fuhrman’s food pyramid, learn about the power of cruciferous veggies (seriously amazing), get our GOMBBS on as we unleash our healing potential!

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Locked PhilosophersNotes

Dr. Neal Barnard’s Program for Reversing Diabetes

If you or someone you love is suffering from diabetes, this book is a MUST READ. Seriously. If you have diabetes, Dr. Neal Barnard and his team have developed a simple, effective, scientifically-tested program to help you take charge of your life and get your health back. In fact, Dr. Barnard’s program has proven to be THREE TIMES more effective than the American Diabetes Association’s approach to type 2 diabetes. (THREE TIMES!!) In this Note, we’ll take a quick peek at a few Big Ideas from this great book.

Locked PhilosophersNotes

The Self Health Revolution

J. Michael Zenn’s The Self Health Revolution is a great little book written in a super down-to-earth and funny style by a guy who describes himself as just “an ordinary guy who discovered an extraordinary secret” that he now feels compelled to share with the average, ordinary people everywhere. In this Note, we’ll see that we are what we eat (your butt doesn’t lie!), learn why we should eat like a poor person and how to stomp our ANTs as we get our self health on!

Locked PhilosophersNotes

The RAVE Diet

RAVE = No Refined Foods + NoAnimal Products + NoVegetable Oils + NoExceptions +Exercise. According to Mike Anderson, it’s what all the leading Doctors who can reverse disease recommend for their patients. In this Note, we’ll explore some Big Ideas on how plants do a body good while milk does a body bad, the best approach to osteoporosis, why antacids are a joke how to best fertilize cancer (hint: just eat a lot of meat ;).

Locked PhilosophersNotes

Food Rules

An Eater's Manual

Energy, Nutrition, Modern Classic Michael Pollan is the author of a number of New York Times best-selling books on nutrition. In 2010, Time magazine named him one of the one hundred most influential people in the world. If you’re looking for a SUPER compact, witty look at the primary rules on how to eat well, this is it. It’s a fun, witty, concise guide to eating well featuring 64 food rules structured around Pollan’s seven words of wisdom: Eat food. Not too much. Mostly plants. Big Ideas we explore include the 2 Facts of nutrition everyone can agree on, Rule #1, why low-fat made us fat, and the final rule (#64).

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Locked PhilosophersNotes

In Defense of Food

An Eater's Manifesto

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.)

Locked PhilosophersNotes

The Thrive Diet

The Whole Food Way to Losing Weight, Reducing Stress and Staying Healthy for Life

Brendan Brazier is a former professional Ironman triathlete who lived on nothing but plant-based foods—no meat, no dairy… just plants. In the Note, we'll explore some Big Ideas on how to optimize our diets and experience more vitality in our lives as we quit leaking energy, go for high net-gain foods and rock the alkalinity!

Locked PhilosophersNotes

The Pleasure Trap

There are hidden forces undermining our health and happiness. They're called Pleasure Traps. And ~Douglas Lisle + Alan Goldhamer are here to help us navigate thru the traps. In this Note, we'll look at the #1 way to deal with the tasty traps of modern food and a bunch of other goodness.

Locked PhilosophersNotes

The Longevity Paradox

How to Die Young at a Ripe Old Age

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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Locked PhilosophersNotes

Eat Fat, Get Thin

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

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.

Locked +1s

#753 Low Fat Made Us Fat

Really? Michael Pollan Says: Yep.
How about one more little +1 on Michael Pollan’s Food Rules? Here it is: “The forty-year-old campaign to create low- and nonfat versions
Locked +1s

#752 Food Rule #1: Eat Food

vs. Edible Foodlike Substances
Let’s continue the Food Rule fun with one more +1 on Michael Pollan’s classic little food manual. Today we’ll explore Food Rule #1.
Locked +1s

#751 The Two Facts of Nutrition

And the One Thing You’ll Do About Them Today
In our last couple +1s, we had fun exploring some of Michael Pollan’s Food Rules. I highly recommend his little manifesto of practical
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Locked +1s

#750 Food Rule #57

“Don’t Get Your Fuel from the Same Place Your Car Does”
In our last +1, we explored the relationship between our food rotting and us rotting. Recall: The longer the shelf life of the food we eat,
Locked +1s

#749 Shelf Life vs. Your Life

Know This: Longer = Shorter
This morning as I was opening my bag of Keto Cups (which might be the most addictively tasty treat ever), I noticed the expiration date
Locked +1s

#1178 Sugar Math

It Adds Up. Fast!
In our last +1, we did some detective work and discovered that sugar is often disguised with 61 different names. Note: The one name that the
Locked +1s

#763 The Happiness Diet

vs. The SAD + MAD Diets
In our last +1, we talked about my recent PhilosophersNotes-athon. 25 PN’s in 2.5 days for the win!! One of the Notes I REALLY enjoyed was
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Locked +1s

#1176 Taking Out the Carbage

How to go from MAD to Flourishing
In our last +1, we talked about the fact that 500 years ago we basically consumed NO sugar. Then we started nibbling on 5 lbs of sugar per
Locked +1s

#1247 Don’t Drink Sugar

“The Single-Biggest Thing You Can Do to Improve Your Health”
In our last several +1s, we’ve been exploring some powerful, sobering, and eye-opening wisdom from Mark Hyman’s great book Food Fix.
Locked +1s

#450 Food Poisons Part 2

What You Might Want to Consider Eliminating
In our last +1, we talked about Rule #1 of Nutrition. You remember what it was? Basic idea: It’s not what you start eating that has the
Locked +1s

#794 Your Diet Dartboard

Throw Your Dart and DO IT!
Continuing our adventure through Mel Robbins’s playfully wise brain and equally fun book The Five Second Rule, here’s another gem. I
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Locked +1s

#903 Got Serotonin?

Hide and Seek: Brain vs. Gut
Serotonin. At this stage, most of us have at least a vague sense that serotonin is one of the primary neurotransmitters that makes us feel
Locked +1s

#905 The Origin of Disease

Hippocrates Says: Check the Gut!
In our last couple +1s, we’ve been hanging out in our guts. (Good times! 🤓) Surprisingly, that’s where we discovered 90% (!) of our
Locked +1s

#904 Got Immunity?

Hide and Seek Part Deux
In our last +1, we went on a little hide-and-seek adventure in search of our serotonin. Where’d we find it? Well, we discovered that 90%
Locked +1s

#764 Turning Frowns Upside Down

One Bite at a Time
In our last +1, we talked about The Happiness Diet as we did some napkin math on the odds of getting depression based on whether you eat a
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Locked +1s

#974 Animal Nutrition

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
Locked +1s

#448 Your New Taste Buds

Just Give ‘em 2 Weeks
Pop quiz today! Question: Do you know how long it takes for you to grow new taste buds? Whaddya think? Hmmm… Answer: Two weeks. That’s
Locked +1s

#1175 Sugar & Depression

Some Crazy (And Crazy-Making!) Stats
Continuing our brief tour through Kate Hefferon’s textbook on Positive Psychology and the Body, let’s flip open to the chapter on
Locked +1s

#1276 The Gorillas in Our Midst

See Them Once, See Them Everywhere
Gorillas. They’re fascinating creatures. Especially when they’re hidden in plain site. Remember that +1 back in the day about The
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600+ PhilosopherNotes: 6-page PDFs + 20-minute MP3 breaking down the Big Ideas from the world's best books. 50+ Optimal Living 101s: fun, practical, hour-long classes to help you Optimize every facet of your life. 1,000+ Heroic +1s: inspiring, impactful and practical micro-lessons you can apply to your life today. And every (!) day.

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Locked +1s

#170 Eating Sugar in an fMRI Machine

How to Turn Off Your Addiction Center
In our last couple +1s, we’ve been hanging out in an fMRI scanning our brains and seeing some fascinating stuff. Let’s stay in there for
Locked +1s

#1246 Independent (Non-Junk) Science Says

The Energy-Balance Theory Is Dead
In our last +1, we continued our chat about the toxicity of sugar as we reflected on the fact that the food industry spends $12 BILLION on