Discover the secrets to a long and happy life
His podcast is the most followed on Apple podcasts.
It also is the 3rd most popular podcast on Spotify in the US. The name of the podcast is Huberman Lab. The host is Andrew Huberman.
Huberman is a neuroscientist. His podcast covers different research topics.
Currently, Huberman is serving as an associate professor of neurobiology and ophthalmology at Stanford University School of Medicine.
Today, we are going to discuss his book recommendations.
Your life span is in your hands.
In this book, the author explores how humans can live a long and good quality life.
Attia tells us to take responsibility for our health and explores the biological aging process.
The author acknowledges the genetic factors in aging but tells us the overwhelming effect of environmental and lifestyle factors. He informs us that making better choices can influence the aging process.
“How much protein do we actually need? It varies from person to person.”
The book acquaints us with ‘Four Horsemen’ of chronic diseases.
Heart disease
Cancer
Neurodegenerative disease
Type 2 diabetes
“In July of 2009, a study published in Science found that rhesus monkeys that had been fed a reduced-calorie diet for more than two decades had lived markedly longer than those who were allowed to eat freely.”
The various chapters explore the relationship between nutrition, exercise, sleep, and stress with a long life.
This book is filled with very important information for improving one’s quality of life.
Let’s take a dip in the coffee pot.
In this audio book, Michael Pollan explores everything there is to know about caffeine.
The author starts by diving into history. He traces the origin of tea and coffee plants to Asia and Africa.
“If you have a cup of coffee after you’ve learned something or read a textbook chapter, you are more likely to test better on it the next day.”
Pollan discusses the role of coffee and coffee houses in the European Enlightenment. He also touches on the industrialization of caffeine.
The book goes on to explore the physiological effects of caffeine on the human mind and body.
Caffeine is addictive. However, the author shows us the cognitive benefits that caffeine offers. He shares what Roland Griffiths, a Johns Hopkins researcher told him:
“…if you have a steady supply of something, you can afford it and it’s not interfering with your life, there’s nothing wrong with being addicted.”
The book ends with a look at caffeine in the modern age.
A comprehensive look at animals’ sensory skills.
Ed Yong is a British American science journalist.
This book of his builds on Uexkull’s 1909 theory of the umwelt. The Umwelt theory states that the same sensory environment is experienced differently by different animals.
“The senses transform the coursing chaos of the world into perceptions and experiences — things we can react to and act upon.”
Yong discusses the animal senses and the various stimuli they respond to. Generally, we know of only 5 senses but Yong expands on them.
He takes note of the following stimuli and details how different animals respond to them.
Smells and tastes
Light
Color
Pain
Heat
Contact and flow
Surface vibrations
Sound
Echoes
Electric fields
Magnetic fields
“As we desecrate sensory environments, we become accustomed to the results. As we push animals away, we get used to their absence.”
The book lets us in on an interesting fact. For creatures who live in water, the sense of taste and smell overlaps so much that it even confuses the neuroscientists.
The modern world is built around the human senses. The animals are not taken into account.
For example: humans can see in the light only. As a result, our planet is flooded with artificial lights. We forget that there are animals who navigate in the dark only.
This book forces us to feel for our fellow inhabitants of the earth by understanding how they sense the world.
A psychiatrist tells us all about trauma.
Trauma changes a person’s brain.
Paul Conti is a psychiatrist. He tells us that trauma changes the biology of a person. It can be passed down to future generations.
“You can’t see trauma itself; you just see it at work — silently but maliciously.”
The book discusses the relationship between trauma and shame. Shame makes us believe that whatever happened was our fault, even when it’s not.
Conti touches on three important things that define our social life as humans:
Compassion
Community
Humanity
Compassion helps us be kind to each other. Community allows us to be interdependent. Humanity teaches us that the whole world is in this together.
“Compassion, community, and humanity are our birthright. For people, they’re what makes the world go round.”
The book also looks at trauma’s effect on emotions and the limbic system.
Conti tells us that neural pathways through which trauma travels are difficult to change.
But not impossible.
Biography of a Greek physician.
Galen was a Roman Greek physician who is known for his contributions to the medical world.
Based on his writing, Mattern brings us a portrait of his life.
The book discusses Galen’s experiments, his treatment of patients, and his interaction with his peers.
“A gladiator’s chance of death in any particular contest, either in the arena or later of his wounds, was about one in nine.”
Despite not knowing alcohol’s antibacterial properties, Galen started to use wine to dress the wounds of Gladiators. He also performed various dissections on animals when he did not have official permission to do so on humans.
His hometown was the city of Pregamum in Greece. But he eventually ended up in Rome. In Rome, he served as the physician for the Emperor and worked on most of his medical writings.
“Galen thus includes the corpses of “bandits lying unburied on a hillside” among opportunities to observe human remains…”
This book is a fascinating one. We are so used to the white-tiled corridors of a modern hospital that it is mind-blowing to look at medical practices of the past.
Breathing right can change your life.
This book will rattle you a bit.
As air-breathing species, we never think about the fact that we might be breathing wrong.
Humans have started to breathe from their mouths instead of their noses. What’s the issue with that?
“We’ve become conditioned to breathe too much, just as we’ve been conditioned to eat too much. With some effort and training, however, breathing less can become an unconscious habit.”
Well, breathing from the mouth leads to elevated blood pressure, stress levels, sleep apnea, snoring, and other negative health outcomes.
The author did an experiment with his friend where they both plugged their noses and breathed from their mouths for 10 days. After that, they spent time breathing nasally only.
The results proved the above.
The author teaches us the importance of breathing slowly and deeply.
“No matter what we eat, how much we exercise, how resilient our genes are, how skinny or young or wise we are — none of it will matter unless we’re breathing correctly.”
The message of the book is simple. Breathe right and benefit your health!
How much is too much?
‘I want this,’ my child says.
Many times, I say no, despite being the said thing well within our budget.
Why?
Getting everything we want is not the recipe for happiness. In fact, it is a recipe for disaster.
“70% of the world global deaths are attributable to modifial behavioural risk factors like smoking, physical inactivity and diet.”
Humans want to do what makes them feel good. When we do something pleasurable, we get a hit of dopamine. And then we look for the next high, and the next, and the next.
But…
Too much pleasure is not doing us any good.
The author shows us that technology and social media have a major role to play in dopamine addiction. This is giving rise to mental health issues.
The book tells us that pain and pleasure in our brains are connected. When we get too much of one thing e.g. and too much dopamine tipping the scale in favor of pleasure, our brain works hard to restore the balance.
“Practicing mindfulness is something like observing the Milky Way. It demands that we see our thoughts and emotions as separate from us, and yet, simultaneously a part of us.”
Lembke discusses the importance of leading a mindful and intentional life. A life where we don’t let indulgence rule us.
This book will give you a well-informed look at the addiction that plagues modern society.
Sleep is a miracle.
From the evolution of sleep to the body clock and the importance of the REM cycle, Walker explores it all.
“Inadequate sleep — even moderate reductions for just one week — disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic.”
Sleep deprivation can be deadly.
The author tells us that diseases like obesity, dementia, heart issues, and cancer, all have causal links to a lack of sleep.
The first book in this list (Outlive by Peter Attia) also discusses the importance of good sleep for a long life.
“…the shorter your sleep, the shorter your life.”
Another interesting thing the book explores is the effect of dreams on problem-solving. An uninterrupted sleep does wonders for our creative abilities, memory, and emotional health.
This book will convince you to make sleep a priority in your life.
Discover the tune of your body!
This is one of those books that I haven’t stopped thinking about since I read it.
Stefan tells us about an interesting experiment where a scientist lived in a dark cave. He recorded his experiences and talked to his team on the phone.
“Our reliance on mechanical clocks may have impeded our ability to decipher our inner time.”
The results indicated that after a few days in the dark, his body settled into an almost 24-hour rhythm by itself.
What does this show?
There is a natural clock in our body.
The author goes on to discuss the relationship between time, memory, movement, and psychology.
Rich people have less time. Why? Because they have a lot of options. Since they don’t have to worry about money, they can do anything.
“Feeling pressed for time is the price we pay for abundance of options.”
This book will help you come in sync with your biological clock and harness it for a productive and happier lifestyle.
Let’s get on the creative train!
Rick Rubin is a world-renowned music producer who has worked with artists like Jay Z and Adele.
In his book, he lets us in about all there is to creativity. His wide-ranging career is a testament to his commitment to the creative process.
“All that matters is that you are making something you love, to the best of your ability, here and now.”
Part of Rubin’s philosophy is inspired by Zen Buddhist philosophy.
The author explains that the creative process is about observing the world. He likens creativity to the adult version of free play.
“All art is a work in progress.”
He also teaches us how to manage a creative block. He suggests taking small steps, changing the environment, and playing with visuals.
This book must be on every artist’s bookshelf.
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If you enjoyed these book recommendations, check out the rest of my book lists on my blog- https://www.thenovelnest.com/blog
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