The four tendencies with Gretchen Rubin

Gretchen Rubin’s new book entitled The Four Tendencies is a primer to explain the various ways in which different personalities respond to expectations. Gretchen explains that these expectations are largely classified as outer, such as work demands or others’ requests, and inner, those that we expect or desire of ourselves.

The four tendencies are described as:

1. Upholders – those who meet both outer and inner expectations
2. Questioners – those who question all expectations, but will meet expectations if they meet their own standards
3. Obligers – those who readily meet outer expectations but struggle to meet inner expectations
4. Rebels – those who resist all expectations, both inner and outer

Gretchen explains that the most common tendency is the obliger, with questioners being the second most popular tendency. The extremes are rebels and upholders.

In sticking with a fitness program, Gretchen shares strategies to suit the four different tendencies:

1. Upholders – Once it’s an internal want, anything they try will likely work because they are motivated by both inner and outer expectations.
2. Questioners – It’s all about justification and getting to the fundamental question of “Why?” All questions need to be answered. Questioners love customization and want things to be efficient.
3. Obligers – Building in accountability with accountability groups is a great idea. Outer accountability is the key to success.
4. Rebels – They may be turned off by reminders to do something. They always have to feel it and want it. Make sure they know it’s always an option.

Gretchen explains that it’s very difficult to change one’s fundamental nature. It would be much easier to change conditions or situation to suit your natural tendency.

To connect with Gretchen Rubin or to learn more about The Four Tendencies, visit http://www.gretchenrubin.com or listen to her podcast, Happier with Gretchen Rubin. You can take the Four Tendencies Quiz at http://www.happiercast.com/quiz.

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The end of alzheimer’s with Dr. Dale Bredensen

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Dr. Dale Bredesen is the author of the eye-opening new book entitled The End of Alzheimer’s: The First Program to Prevent and Reverse Cognitive Decline. The book details Alzheimer’s as a disease on the rise. The most common cause of dementia, Alzheimer’s is the number one health concern of individuals as we age, as there is no known treatment.

Today, Alzheimer’s is presenting even earlier among those in their late 40s and early 50s. But what is Alzheimer’s? Dr. Bredesen describes the disease as a dementing illness in which people progressively lose cognition. Many may begin by losing new memories. Some may first lose the ability to organize, speak, or read. Eventually, those affected will lose the ability to perform all of these functions.

Dr. Bredesen discusses the three types of Alzheimer’s. The first type is one that is caused by chronic inflammation as part of the body’s immune response. Type two, or atrophic or cold Alzheimer’s, is characterized by the inability to learn new things. The third type of Alzheimer’s is due to exposure to chemical, bio, or physical toxins which can predispose individuals to the disease. Dr. Bredesen also discusses the link between diabetes and Alzheimer’s. Though diabetes is a common contributor to Alzheimer’s, there is much more to the disease than just this aspect.

Dr. Bredesen explains that the goal is to make Alzheimer’s a rare disease. This can be accomplished through preventing the disease, improving cognition, and reducing cognitive decline. Monotherapies have not worked for chronic, complex illnesses such as Alzheimer’s. As such, Dr. Bredesen discusses a computer-based algorithm that will look at 150 different drivers of cognitive decline, evaluate these, and determine what is actually causing one’s cognitive decline on an individual level. This also provides a personalized strategy and optimized outcomes.

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Go from average to epic with Dr. Don Rose

Dr. Don Rose is an endurance athlete and author of the new book, Average to Epic: A Mid-lifer’s Guide to Endurance Sports and Lifelong Fitness. This book serves as an introductory guide to a wide range of endurance sports and helps readers discover how to be successful as endurance athletes.

Dr. Rose discusses several guiding principles within the book, including:

1. Almost nothing is impossible
2. Understand your motivations
3. One person’s epic is another person’s easy workout
4. Enjoy and appreciate the journey
5. Think sustainable and long-term
6. Be prepared to examine your self-image
7. Have an attitude of gratitude
8. Don’t forget to give back

Dr. Rose encourages readers to do something bigger, or to adopt a big hairy audacious goal (BHAG). Think of something that you may think is impossible to do. BHAGs should be transformational, outrageous, outside your comfort zone, somewhat risky, time-based, and meaningful. They should also have a clear finish line, but with a long-term aspect.

Setting goals without a lot of experience can be frustrating. Dr. Rose encourages people to get some events under their belt to determine their starting point.

Dr. Rose also discusses his 10 truths of training, which define the essence of training that can be applied across many sports. These include:

1. Everybody and every body is different.
2. Know thy body.
3. Training is more art than science.
4. Know when to hold ‘em and know when to fold ‘em.
5. Recovery, recovery, recovery.
6. Planning is important. Flexibility is part of reality.
7. Consistency is the key.
8. Find a training rhythm.
9. Avoid the middle ground.
10. Don’t use a workout as a measure of fitness gains or losses.

To learn more about Average to Epic: A Mid-lifer’s Guide to Endurance Sports and Lifelong Fitness or to connect with Don Rose, visit https://average2epic.com/.

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The longevity plan with Dr. John Day

Dr. John Day is an accomplished cardiologist, lecturer, and author of the new book The Longevity Plan. This book was inspired by Dr. Day’s experience in a geographically isolated village in China called Bapan where residents live long, healthy lives.

In his mid-40s, Dr. Day developed numerous health issues and felt awful. He learned about this remote village in China where people didn’t seem to grow old or get sick. Wanting to fix his own health problems and help his patients with same issues, he traveled to this village to learn more. He found that villagers grew their own food and did not eat processed foods, added sugars, or tobacco. They had adopted a lifestyle that allowed their bodies to naturally heal.

Lessons learned in Longevity Village have helped Dr. Day identify seven lessons that will help us live longer, healthier lives. These include:

1. Eat good (real) food
2. Master your mindset
3. Build your positive community
4. Stay in motion
5. Finding your rhythm
6. Maintain a clean environment
7. Proceed with purpose

Dr. Day also identifies a bonus lesson beyond the seven listed above. This bonus lesson is to focus on the one thing, which can vary from person to person and may change over the course of your life. To embrace all seven principles from the beginning can be too challenging, but he encourages people to focus on the area where they are most in need.

By applying these principles, we can reap the benefits experienced by those living in Longevity Village while still living the modern life. To learn more about The Longevity Plan or to connect with Dr. Day, visit http://www.drjohnday.com or http://www.thelongevityplan.com.

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Heal yourself with Kelly Noonan and Adam Schomer

Kelly Noonan Gores and Adam Schomer are producers of a new compelling documentary called Heal. This groundbreaking film explains that there is always something to heal, whether it be physical or emotional, but that we can be active participants in our healing though shifting our thoughts and choices.

The film features a variety of fascinating guests. One such guest is Dr. Turner, a researcher who studied spontaneous healing and identified nine causes of healing, only two of which are physical. The rest are mental, spiritual, and emotional. The nine causes of healing include:

1. Radically changing one’s diet
2. Using herbs and supplements
3. Taking control over your health
4. Following your intuition
5. Releasing suppressed emotions
6. Increasing positive emotions
7. Embracing social support
8. Deepening spiritual connection
9. Having a strong reason for living

By taking these actions, one is putting himself in the best position to heal and possibly prevent disease, as well as living a happier, healthier life.

The film also introduces the concept of using a health medium to assist in directing people on what to heal and giving them hope for relief. This speaks to the psychological aspect of healing. The power of the placebo and nocebo effects clarifies how we look at medicine and healthcare, and also shows how detrimental a negative diagnosis can be without the right mindset in place.

Meditation is highlighted as something that everyone can do that shuts off stress response and triggers “juices of life” and healing hormones. Similarly, gratitude helps us heal by triggering healing chemistry throughout the body and can be especially powerful when combined with visualization.

The film encourages viewers to get a diagnosis, but make their own prognosis by taking control of their own health. To check out the Heal documentary or for more information, visit http://www.healdocumentary.com.

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Finding your balance between health and a life with Nathalie Botros

Nathalie Botros is a psychologist, certified health coach, and an expert in living well. She is also the author of the new book entitled If You Are What You Eat, Should I Eat a Skinny Girl. In this book, she emphasizes her approach to living well through numerous useful tips and tools.

One tool that Nathalie recommends using is a food journal. In this journal, one should not only write down what they ate, but also why, where, and at what time. All these details will help reveal why the choice was made to eat such foods. It also helps one to determine one’s strengths and weaknesses when it comes to food.

Nathalie also discusses the importance of organic foods through the dirty dozen and the clean 15. The dirty dozen are foods that should only be consumed in their organic form due to the difficulty in cleaning off pesticides. These include apples, strawberries, grapes, celery, peaches, nectarines, cucumbers, snap peas, blueberries, spinach, sweet bell peppers, cherry tomatoes, potatoes, and hot peppers.

Conversely, the clean 15 includes foods that can be consumed as is or in their organic form. These include avocado, sweet corn, pineapple, cabbage, onion, papaya, kiwi, eggplant, cantaloupe, sweet potato, sweet peas, asparagus, mango, grapefruit, and cauliflower.

Nathalie also talks about the importance of exercising with living well. Endorphins released as a result of working out give you a positive feeling and an overall boost of energy. She recommends choosing the correct workout for you, easing into the routine, and increasing frequency when ready.

Nathalie believes that if you are happy, you can make it happen. She recommends finding something positive about each day to feel better and be more accepting and loving of yourself.

To learn more about If You Are What You Eat, Should I Eat a Skinny Girl, or to connect with Nathalie Botros, visit http://www.thebon-vivantgirl.com.

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How to live until you die with Dr. Phil Carson

Dr. Phil Carson is a certified consultant pharmacist, life coach, and the founder of Carson Natural Health. He is also an accomplished speaker and author of the new book, How To Live Until You Die. In this book, Dr. Phil explains the importance of maintaining balance in your overall life and provides tips and tools to help you keep your body, soul, and spirit in balance.

Dr. Phil uses the acronym NEWSSSS to remind readers what areas they should focus on to maintain balance in their lives. NEWSSSS includes:

Nutrition—deficiencies can cause many health problems
Exercise—start somewhere and be part of a consistent exercise routine
Water—keep hydrated to avoid effects of dehydration
Sleep—important for maintaining or losing weight
Supplements—use food source nutrients instead of synthetic supplements
Soul— emotional or mental trauma can disrupt the body physically as well
Spirit—prayer, meditation, and volunteering can do wonders for our health

Dr. Phil also establishes some basic nutrition rules. Some of these include:

1. Avoid the seven major toxins, including artificial sweeteners
2. Eat real food and avoid processed food
3. Eat balanced meals on a regular schedule
4. Do a genetic assessment to determine what is nutritionally best for you

In regards to exercise, Dr. Phil recommends keeping it simple and finding something that you love to do. Engage in some type of physical activity and be consistent. Find someone to keep you accountable and make the activity part of your everyday schedule.

To learn more about How To Live Until You Die or to connect with Dr. Phil, visit http://www.carsonnatural.com or http://www.howtoliveuntilyoudie.com. You can also learn more via The Feeling Good Podcast.

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