Book Review: Outlive

Outlive: The Science and Art of Longevity by Peter Attia, MD
My rating: 4 of 5 stars

This book has been on my list for a while. Years ago, I heard the author on some podcasts but didn't connect with his vibe and personality. Also, the length of the book was a bit offputting. However, I am so glad I finally picked this one up. In fact, I have the Kindle version and also listened to the audio version. I recommend this to anyone interested in aging better.

This book focuses on how we can live longer and better. Through research, anecdotes, and personal experiences, Dr. Attia communicates complex processes and ways to prevent, mitigate, treat, or reverse diseases. His three-part approach to longevity includes having a clear objective, using a science-based strategy, and having tools and tactics to implement your longevity goals.

The book serves as a guide addressing exercise, diet, sleep, emotional health, and exogenous molecules (i.e., drugs, hormones, supplements). You will be inspired to think about prevention, your uniqueness, and honestly assessing your health status.

“My goal is to create an actionable operating manual for the practice of longevity. A guide that will help you Outlive…with enough time and effort, you can potentially extend your lifespan by a decade and your healthspan possibly by two…my intent here is not to tell you exactly what to do; it’s to help you learn how to think about doing these things” (p. 18).

There is a ton of information—something for everyone—that you can learn and apply to improve your life and health span. The book is thorough. The author’s tone is encouraging, and he achieves his goal of providing both the knowledge and tools to increase longevity and “outlive.”

For some, it may be overwhelming. One of the most interesting sections for me was the chapter on mental health and the author’s journey. I wish he had addressed this domain first. Also, this is not a step-by-step guide; information is provided, and then you have to create your own action plan tailored to you. You have to put the work in to benefit from Medicine 3.0—prevention, individuality, and honest assessment.


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Book Review: Change Your Diet, Change Your Mind

Change Your Diet, Change Your Mind: A Powerful Plan to Improve Mood, Overcome Anxiety, and Protect Memory for a Lifetime of Optimal Mental Health by Georgia Ede
My rating: 5 of 5 stars

The author, Dr. Ede, states that her goal in writing this book was to “take the confusion out of nutrition and replace it with science, simplicity, and common sense; to teach you how to think for yourself about food so you can make your own informed choices and find what works best for you and your family” (pp. 6-7).

There are four parts to the book. In part 1: Rethinking Brain Food, discover the causes of mental health problems, failures of current nutrition guidelines, how the brain functions, and defining a brain-healthy diet. Part 2: Our Descent into Dietary Madness chapters cover processed foods, metabolic mayhem, insulin resistance, and the promise of ketogenic diets. In part 3: The Whole Truth about Whole Foods, the benefits and risks of different food groups and how they affect the brain are identified. Part 4: Hope is on the Menu takes the information from previous parts and presents three dietary strategies that you can customize based on your goals, conditions, and preferences.

The plans in the book are intended as short-term, six to 12-week strategies toward better metabolic health. You can then work with your health care provider(s) to further personalize and tweak them.

A brain-healthy diet must meet the following criteria:
1. Nourish the brain with adequate essential nutrients
2. Protect the brain by excluding damaging ingredients
3. Energize the brain by keeping blood sugar and insulin levels in a healthy range

The book is comprehensive and well-researched. Key terms and concepts are noted in bold font with relatable case stories of success. The tour of the brain’s anatomy is informative and makes it easier to understand what it needs. The quiet diet strategies are prescriptive with details (e.g., meal plans, recipes) and instructions for implementation. There is a helpful section on handling challenges and obstacles, such as social gatherings, restaurants, traveling, and cheat days.

The deeper dives into brain metabolism may be too technical for some readers. Molecules, pathways, and systems are described via six concepts. You may want to skim over, read twice, or save for another time.

I would recommend this book to everyone looking to improve their mental health. This review is based on the hardcover, but I wish I had purchased the audio version so I could listen to it several times. There is so much to learn.

Check out the full review, with highlights on LinkedIn.
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Book Review: GRIT

Grit: The Power of Passion and Perseverance by Angela Duckworth
My rating: 5 of 5 stars

This book shares that the secret to achievement is grit, defined as a blend of passion and persistence.

There are three parts: Part I: what grit is and why it matters; Part II: growing grit from the inside out; and Part III: growing grit from the outside in. The reader will learn how effort counts twice (over talent), how to become grittier, how lifelong interests are triggered, how to develop habits of daily practice, how to connect work to a purpose, and the importance of outside influencers (parents, coaches, teachers, bosses, mentors, friends).

Everyone should read this book to succeed at being a better person for yourself, loved ones, friends, and colleagues.

The author shares her own discoveries, studies, and real-world examples to explain concepts. It is engaging, thought-provoking, and inspirational.

This is not for the reader expecting shortcuts or a fast track to success.

View all my reviews on Goodreads. Or, read the full review on LinkedIn, including highlighted quotes.

Book Review: Calm Your Mind with Food

Calm Your Mind with Food: A Revolutionary Guide to Controlling Your Anxiety by Uma Naidoo
My rating: 3 of 5 stars

There is a connection between the food you eat and how it affects your brain and your body. This book explains how anxiety may be rooted in our brain, our gut, our immune system, and our metabolism and how to fix this so our minds are calm and functioning correctly. Dr. Naidoo, a board-certified nutritional psychiatrist, provides guidelines to apply the six pillars for calming the mind, personalizing a meal plan, and improving your overall mental well-being.

This book has three parts: The Problem, The Solution, and The Protocol. This book is recommended to anyone dealing with anxiety and new to nutrition.

6 Pillars to Calm Your Mind
1. Eat whole to be whole
2. The calming kaleidoscope plate
3. Magnify micronutrients
4. Prioritize healthy fats
5. Avoid anxiety-triggering foods
6. Find consistency and balance

This book is well-organized, well-researched, and presented in a friendly, relatable tone. Dr. Naidoo explains each concept thoroughly with many patient examples. A whole chapter is dedicated to recipes, including a lavender play dough (nonedible) recipe.

Overall, the concepts are not new.


View all my reviews on Goodreads; read this review, including highlights, on LinkedIn.