I have learned a great deal from a great number of people in the last few years, often by what they say, do, or think. Almost all of the books I have read, podcasts I have listened to and cool places I have traveled have come from other’s recommendations, examples or writings. Many times the initiator has no idea they influenced me or impacted my life, and that adds a bit of authenticity to their actions.
Everyday I get questions about what I do, what I eat, what I think about a certain topic, not because I am a savant or authority, but because folks are genuinely interested or curious. As a textbook introvert, I have to admit I am a bit leery of getting very personal when it comes to what I do and think outside of my professional duties, but I have developed a pestering sense of paying it forward, so I wanted to put together a semi comprehensive list of stuff before the end of the year. My singular desire is to provide just a sliver of value that may improve your day by 1%. If I can spark an interest, motivate an action, or trigger a desire, I will have met my own expectations.
Here is my list:
Things I Am Eating:
Many of you know that my wife and I are empty nesters, a joyous condition many of you also enjoy, but it has proven somewhat of a dilemma as far as dinner meals. Neither of us are particularly good cooks, or should I say are particularly good at doing what it takes to be a good cook, and we both know the perils of eating out a lot, so our solution was to try those meal preparation services that deliver ingredients and leave the execution to yo. This solved three problems for us. First it gave us just the right ingredients to not waste anything and suddenly find you have no kale to make the dish. Second, it kept us from the nutritional black hole of Mexican restaurants, and third, it was reasonably priced. We started 2 years ago and haven’t looked back. Currently we are using Blue Apron and Home Chef. Blue Apron has a bit more complicated recipes, but still comprehensible by most third graders and Home Chef has a ridiculous variety of options to choose from each week. Well worth a try.
Here’s a summary of what I try to do in its most basic description:
Eat balanced, low saturated fat, low sugar, high fiber, mostly plants, as close to their origin as possible, and nothing containing the phrase high fructose corn syrup!
Guilty Pleasures I’m Eating: (just to reinforce that I am human)
Mochi Ice Cream balls. We discovered these little treats at a friend’s house and now keep a box handy. They are little dough balls filled with ice cream of various flavors. They are 110 calories a ball, but quite honestly, one ball for dessert and you are golden.
Supplements I Take:
A word of caution, these should be chosen based on your individual needs and health and not just consumed willy-nilly.
GNC psyllium seed capsules. 6 a day. None of us get enough fiber. It’s one of those neglected nutrients that influences a great deal, including regularity (if your bowels are happy, you are happy!). This is soluble fiber meaning that it forms a goo in your GI tract that pulls in water (a good thing) and decreases the absorption of sugars and fats (also a good thing). You don’t have to be too concerned about brands here because it’s hard to mess psyllium up.
Resveratrol. I don’t have the space to bloviate about the science behind this substance, just know that it has been tied to longevity and health span in both animals and humans. (Read more here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164842/)
I take 1 gram a day. (Trunature Resveratrol Plus from Costco)
Omega XL (Omaprem) a concentrated omega 3 fatty acid that has a number of studies that show anti inflammatory effects and especially good for joint discomfort (Great Health Works)
Red Yeast Rice extract for lowering LDL cholesterol (when combined with exercise and diet) 2 a day (HPF Cholestene Red Yeast Rice)
CoQ 10 (only because I’m taking the red yeast rice extract which has Statin like activity. If you are on a Statin you may benefit from this also) 100 mg a day (Member's Mark - Co Q-10 100 mg)
Zinc, when I have a cold (Cold-Eeze lozenges)
Nicotinamide Mononucleotide (NMN) an interesting molecule I am considering starting. Read more here: (en.wikipedia.org/wiki/Nicotinamide_mononucleotide)
Books I’m Reading (or have recently read)
Talking to Strangers by Malcom Gladwell. Anything by Gladwell gets my attention because of the quirky way he sees things. This book tackles why we misinterpret stuff when interacting with folks and how to avoid making dumb assumptions. By not recognizing patterns, we are inviting conflict and misunderstanding in ways that have a profound effect on our lives and our world.
Subscribed by Tien Tzou. A fascinating look at how the business models for everything from home businesses to massive corporations are changing. The subscription model puts customers and their experiences with your product/service at the forefront and may make the difference between your business still being alive in 5 years.
The Body by Bill Bryson. Bryson is one of my favorite authors for light, laugh out loud reading. This book is both educational and fun, but heavy on the fun. Great for before bed.
Atomic Habits by James Clear. This may be the singular most influential read in the past year. Habits influence almost everything we do, so it is critical to understand what makes the formation of good habits and what needs to happen to get rid of bad habits. It has transformed how I approach our weight loss clients. Your thoughts become your actions, your actions become your habits, your habits influence your character, and your character determines your legacy.
Lifespan by David Sinclair. This was personally the most impactful as I am aging every day (now there’s a profound thought). Any of you folks over 50 need to read this book...period. It’s full of science but expressed in easy to understand fashion with massive practical applications.
Estrogen Matters by Dr.Avrun Bluming and Dr. Carol Tavris. Few things continue to be as polarizing as hormone use. Obviously this is very near and dear to my heart so I love diving into this book which gives a very balanced case for sing estrogen in menopause. Great for anyone considering their options (after my book of course, A Woman’s Guide to Hormone Health)
Bottle of Lies by Katherine Eban. This book gets the award for making me want to throw things and cuss out loud. It is an exposé of the generic drug industry and how we are bring duped, and possibly damaged, daily. If you or a loved one is on a generic drug, this is a must read.
Why We Sleep by Dr. Matthew Walker. This has changed my clinical practice probably more than any other recent book. I can truly say I had no idea how critical sleep was to everything from weight gain to senile dementia until I read this book. There’s a lot of science, but also some practical advice on getting better sleep. Great to read when you can’t sleep at night!
What I Listen To:
Podcasts. With my running schedule, podcasts have become an essential partner. It’s amazing the wealth of free stuff out there and honestly it’s more a matter of sifting through everything than about anything else. You can find all these on ITunes or other Apps.
The Drive by Peter Attia. A bit geeky primarily for health and longevity nerds, but an amazing array of advice on how to live longer and better
The Tim Ferris Show. Great for entrepreneurs and people just interested in life hacking. If you’re not sure what that is, this may not be for you.
How I Built This from NPR. A fun exploration of how companies started and grew. More about the personalities, trials, tribulations, successes and failures than wonky advice.
The Mike Dillard podcast. An online entrepreneur superstar talks to other high achieving folks about life, love, and cost per click.
Sigma Nutrition with Danny Lennon. Again, if you’re a nutrition nerd, this is your Nirvana.
Hustlenomics by Katie Eaker Thompson. Yep, that’s my daughter! A perfect podcast for young, female entrepreneurs packed with amazing interviews from people just like you making it in today’s self employed environment.
The People’s Pharmacy. A great podcast on natural approaches to health and wellness.
Dan Carlin’s Hardcore History. For something totally different, this is a long form production on history that is both entertaining and fun.
Found My Fitness with Rhonda Patrick. Okay, I know I am totally nerding out on fitness and nutrition, but this is actually good for all comers.
And finally...Women’s Wellness Podcast with Dr.Ron Eaker...’nuff said!
My wife has a completely different interest profile, so here are a few of her favorites:
Dr. Death an exposé of a psychopathic surgeon who kills!
S Town: a radio play of a thriller drama
Up and Vanished. A cold case in South Georgia of a horrible murder mystery
Over My Dead Body. True crime about a perfect couple falls apart
The Dropout. The story of Elizabeth Holmes and the fraudulent company Theranos.
(Do you see a scary trend here!)
Books I’m Listening To:
Anything by G.K. Chesterton. When people you respect all continually quote someone, you should pay attention. This is the case with Chesterton. I get some audio books through a discount service called Chirp. Amazon has their own called Audible, although it’s a subscription so you have to listen a good bit to make it worthwhile. I especially like the Father Brown series.
The Innocents Abroadby Mark Twain, a classic and especially fun as an audio book.
Zero Dayby David Baldacci a good ole distracting thriller to pass the miles.
An untapped jewel is getting the Plus version of The Great Courses. This gives you access to audio or video of hundreds of college level courses on everything from religion to interior design. Check it out here: https://www.thegreatcourses.com/tgcplus4
Shows I Am Watching:
While I still have cable (I know, so very nineties) I have embraced the streaming services with a vengeance. I use Netflix, Hulu, and Amazon Plus. I have loved series like Rome, The Last Kingdom, Game of Thrones (are you seeing a trend here?). For shear relaxation and fun it’s reruns of The Office and Parks and Recreation. If I really want to laugh out loud and make my wife mad it’s Bob’s Burgers or Arrested Development.
Tech I’m Excited About:
Muse Meditation (https://choosemuse.com/muse-2-guided-bundle/) a really interesting piece of tech that solves the problem of learning how to meditate and relax. If you’ve ever wanted to meditate effectively, this is worth a look.
Ebb Sleep. This might potentially be a game changer for folks with sleep problems. It’s based on the science of frontal lobe cooling to enhance the quality and quantity of sleep. Check it out here: https://www.ebbsleep.com/product/
Projects I Am Working On:
Reduce! Revive! Reignite: a six month Master Class on overcoming menopause problems, losing weight, gaining energy, and restoring passion. I envision an intensively interactive program that includes me, dietitians, psychologists, counselors, and online learning. Stay tuned!
Continuing to provide value through the Women’s Online Wellness private Facebook page (go here to sign up https://www.facebook.com/groups/womensonlinewellness/?ref=share)
Goals I Have This Year:
Learn to meditate
Take up Yoga
Run...a lot
Be happier
Travel to wherever my wife wants to go
Grow the WOW Facebook page
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