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    Best Foot Exercises to Ease Pain and Boost Performance

    4. Toe pickupsPlace several small objects on the ground such as marbles, game pieces, Superballs, or golf balls. Using your toes only, pick them up one at a time and drop them into a bowl or box. This improves foot mobility and strength.5. Trigger point release
    From a sitting or standing position with one foot on a small-ish ball (think golf or lacrosse ball), roll the ball back and forth along the arch of your foot. Stop on any sore or stiff spots and focus on that area. Repeat on the other foot. This can be done several times a day, perhaps while watching TV or at your desk. If a lacrosse ball is too hard, try RAD’s Point Release Kit. 6. Big toe stretch
    The big toe takes a beating wedged into tight shoes. This can impact mobility and flexibility if not addressed. While sitting in a chair, rest your right foot across your left thigh. Using your right hand, stretch your big toe up, down, and to both sides, holding for five seconds at each point. Repeat 10 times and switch feet.7. Foam rolling
    This poor man’s massage uses deep compression to roll out muscle spasms. The compression causes the nerves to relax, gets the blood flowing, and helps the body recover from the stresses of the day, including your training regimen. Glide your sore feet over the roller and hold on to tender points for 30 seconds to alleviate soreness.8. Toe wall walks
    Lie on your back with knees and hips bent to 90 degrees, feet flat against a wall, and arms by your sides. While maintaining contact with the wall, walk your feet as far as you can up the wall by curling your toes and pulling your feet up. At the end of your range of motion, walk your feet down the wall by curling your toes and pushing your feet down. Repeat for a set of 10. More

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    Why Fast Food Is Like a Thanos Power Punch to the Brain

    What’s your In-N-Out fix? Animal Style? Double Meat? A belt-busting 4×4? Sad to say you’re doing damage to more than just your pant size. New research from Ohio State University found eating highly processed food (read: fast food) for four weeks caused lab animals to perform measurably worse on memory-related tests compared to those eating healthier fare.

    Why? These foods are like a Thanos power punch to the brain, triggering inflammation.
    The silver lining: Researchers found memory function is almost completely protected by eating high amounts (500 mg per day) of DHA, an omega-3 fatty acid. Load up on the following:
    salmon
    chia seeds
    flax seeds
    eggs
    walnuts
    mackerel
    herring
    hemp seeds
    sardines
    tuna

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    How to Use Cold-Water Immersion to Burn Fat Faster

    Running stark naked into the ocean in winter might seem loopy. But a new Scandinavian study (where else?) found that cold-water immersion followed by hot sauna recovery can give you an advantage when it comes to losing weight.

    In the study, researchers monitored the vitals of a group of young men who had spent at least two years swimming twice a week in cold water and compared them with a non-swimming control group.

    They found those who regularly swam then sat in a sauna burned more calories via brown fat (the type that keeps you warm). In short: Cold-water immersion followed by hot sauna bouts can increase energy expenditure and promote weight loss.

    If you’re thinking of taking the polar bear plunge this year, consider these tips:
    Get naked: Less is more when it comes to clothing. It may keep you toasty on land, but as soon as garments become wet, they cling to skin, making water feel even colder. 
    Plug your ears: If you’re prone to “ice cream headaches,” use earplugs to keep freezing water from entering your ear canal.
    Skip the shot of whiskey: Booze lowers your body temperature, making cold water tougher to handle.
    Practice: Sit in ice baths or take a cold shower for 2-3 minutes in the weeks leading up to the plunge.
    See your doc: If you have heart issues, check with your physician first, as cold water can cause a spike in heart rate and blood pressure.

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    Learn About the Health Effects of Elevated Uric Acid in 'Drop Acid'

    Dr. David Perlmutter writes books that change the way people think about nutrition. Among his five New York Times best-sellers, he’s explored topics such as the effects of carbohydrates (Grain Brain) and intestinal microbes (Brain Maker) on the body. His latest book, Drop Acid, puts a spotlight on uric acid. It’s a waste byproduct that Dr. Perlmutter says can threaten your health if you have too much of it.

    “The most threatening pandemic of our modern times is not a virus,” Dr. Perlmutter wrote in a blog post. “The number one cause of death on our planet are [sic] chronic, metabolic conditions and the multitude of diseases they produce. These include diabetes, overweight and obesity, cardiovascular disease, and even Alzheimer’s. These conditions are by and large not genetic. They are the consequences of our lifestyle choices—especially those related to food.”
    One substance that can lead to many health issues
    Uric acid is created when your body breaks down purines. Purines are produced in the body and found in goods such as anchovies, dried beans and peas, and beer. Dr. Perlmutter says that in addition to purines, uric acid has two more sources: alcohol and fructose. He calls fructose “the gateway for metabolic problems.”
    Elevated levels of uric acid can lead to gout, but Dr. Perlmutter finds it’s much more than that. He claims uric acid plays an important role in “metabolic mayhem” that can be linked to weight gain and elevated blood sugar. He also points to connections with cardiovascular disease, erectile dysfunction, and cognitive decline.
    In Drop Acid, Dr. Perlmutter writes about the science of uric acid, as well as the simple dietary changes that can lower uric acid levels and positively impact your metabolism. He also shows how you can test your own uric acid levels at home, so you can reach your optimal levels.
    Available now on Amazon, Target, and at select book retailers.

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    Enlarged Prostates Are Very Common—and Treatment Has Never Been Easier

    This article was produced in partnership with Lumenis
    You vaguely remember your father complaining about his prostate. But, hey, it’s nothing for you to worry about, right? An enlarged prostate is something that happens to older guys. Except one day peeing doesn’t come as easily as it used to, and you’re heading for the bathroom more times than you can count. Uh-oh.
    It’s not a fun subject, but if you’re dealing with an enlarged prostate, know you’re not alone. In fact, you’re in very good company. The condition, known in medical terms as benign prostatic hyperplasia (BPH), is surprisingly common. More importantly, treatment options have improved dramatically since when your old man dealt with it. So no more hiding in the bathroom. Let’s bring this into the open and break it down.
    What are the symptoms of an enlarged prostate—or BPH?
    The prostate is a walnut-sized gland that sits below the bladder and surrounds the urethra. Its job is to create ejaculatory fluid. As men age, their prostates often get bigger, and compress the urethra. When this happens, urine doesn’t flow freely out of the bladder—which means the top signs of BPH are the need to urinate frequently with a stream that dribbles out like a leaky faucet. You might also be getting up multiple times during the night to pee. Sometimes, you may be straining during urination. BPH is incredibly common, affecting around half of men in their 50s, and 90 percent of men in their 80s.
    To be clear, we’re not talking about cancer. An enlarged prostate isn’t always dangerous if asymptomatic. You can have an enlarged prostate without it impacting your life. However, if you begin to experience symptoms, they’re unlikely to resolve on their own.
    “In general, it’s progressive, and guys will have gradual worsening symptoms,” says James R. Johannes, M.D., a urologist in the Lehigh Valley Health Network in Allentown, Pennsylvania. Left untreated, BPH can cause major damage to the kidneys and bladder, and require much more extensive treatment.
    How is BPH diagnosed and treated?
    If your general practitioner suspects you have an enlarged prostate, they’ll send you to a urologist for diagnosis and treatment. The doctor will perform a digital rectal exam, a urinalysis, and bloodwork. You may be asked to take a urinary flow and volume test to see if your bladder is emptying, and to track your urination over the course of a couple days.
    For most men, the first-line intervention is medicine. Some prescriptions relax muscles in the bladder and prostate to help with urine flow, while others can help shrink the size of the prostate. Sometimes they’re prescribed together. That’s why you should head to the doc as soon as you suspect something’s not right.
    “In general, the earlier the better,” Dr. Johannes says. “Sometimes we see people when the cat’s already out of the bag, and they have severe problems.”
    At this point, surgery is often a good option. Luckily, we’ve moved past the days when the procedure meant a few nights in the hospital and seeing blood in the urine. Newer laser technology, like MOSES, makes reducing prostatic tissue faster and less invasive. This means less bleeding and often no need for a catheter. Odds are you’ll go home that same day—always a big relief to patients.
    You may hear your doctor refer to it as a HoLEP procedure, which stands for holmium laser enucleation of the prostate. That’s been around for decades. What’s improved drastically is the MOSES laser technology. The minimally invasive HoLEP surgery happens in three parts.
    First, a resectoscope is placed in the urethra and a small camera is threaded to the prostate so the surgeon can visualize the blockage. Next, a laser is threaded through the resectoscope and is used to core out the tissue that’s blocking urine flow. Finally, a cutting tool “chews up” tissue until it’s very small and removes it.
    Throughout the procedure, a laser is used to reduce bleeding. The whole thing takes around 90 minutes and odds are you’ll go home that same day, which is always a relief to patients. Incontinence or urinary leakage risk is very low, as is the risk for erectile dysfunction. And if you’re worried about re-operation—that the surgery didn’t do enough to relieve the BPH—fear not. An 18-year study from McGill University in Montreal found that 98.6 percent of patients did not require another surgery.
    If it’s so easy, why do men avoid it?
    In a prostate-sized nutshell, going to the urologist is a drag. It’s no fun to talk about urination, less so to consider surgery in those parts. No surprise, it’s often a wife or partner who pushes for a prostate check.
    But knowing that BPH is incredibly common—and that treatment is as swift and non-invasive as ever—can help.
    Gary, a retired police officer from Illinois, was one of those people who waited too long. By the time his family forced him to visit the emergency room, he was already in renal failure and had to urinate using a catheter. He teamed up with Dr. Amy Krambeck, a urologist at Northwestern Medicine in Chicago, who used the MOSES technology. “My recovery was not bad at all,” Gary recalls. He experienced a week or two of bleeding, typically with urination. “I am doing great. I feel like I’m about 18 years old again.”
    The other big hurdle is the fear of prostate cancer.
    Here’s some surprising news. “Rarely does prostate cancer cause urinary symptoms,” says Dr. Johannes. The prostate has an inner, fleshy part, called the transitional zone, and an outer area, called the peripheral zone, he explains. Most BPH occurs in the transitional zone, while most cancers are in the peripheral zone.
    Of course, for any prostate-related symptoms, your doctor should do blood work that tests for prostate cancer markers. If you do have a BPH procedure with MOSES, or any surgery to reduce prostate size, your surgeon can send tissue samples for analysis. Prostate cancer can be very treatable and slow-growing, so it’s best not to let any big-C fears prevent you from vital early detection and treatment.
    Back to BPH. While surgery, of course, will always remain a big, informed decision, just know your options for dealing with a very common condition are that much easier these days. The latest technology in prostate care can alleviate the process of undergoing important treatment from start to finish. And that’s no small relief.
    Find a Physician

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    Best High-Protein Snacks to Eat Anytime, Anywhere

    Protein is essential for building and maintaining muscle. However, muscle isn’t just built after your workout is done. Consuming protein after your workout makes enzymes that allow key chemical reactions to take place within your body. These enzymes are crucial to regulating your body’s hormones, maintaining the fluid balance in your blood and tissues, and forming antibodies to protect your body from bacteria and viruses. Protein has many roles in your body, so it’s used constantly throughout the day. That’s why it’s important, not just for building muscle, but overall health to consume protein at every meal and in between—including high-protein snacks.

    Protein requirements vary per individual and specific goals, but overall you should aim to consume between 1.2-2.0 grams per kg body weight per day. Yes, that’s more than the generic RDA of 0.8 grams per kg body weight, which we find too modest; it’s the minimum you need from getting sick.
    High-protein snacks are key to getting your body the protein and amino acids in between meal periods—or if you’re going a few hours in between meals. A high-protein snack should provide at least 10 grams of protein per serving and be easy to eat at home or on the go. In addition, watch out for the added sugar content (keep it under 10 grams of added sugar) and make sure the ingredients are ones you’re familiar with. Take a look at these high-protein snacks (store-bought and homemade) to help you get protein all day long.
    Best High-Protein Snacks to Eat Anytime, Anywhere
    Joseph Gonzalez/Unsplash1. Hard Boiled Eggs
    Eggs are one of the best cheap protein sources, with each average egg providing 6 to 7 grams of protein. They’re versatile; cook up a frittata, shakshuka, or omelette for breakfast. For on-the-go snacks, hard boil half a dozen at the start of the week and store in the fridge.
    Protein per serving (2 eggs): 12 g protein

    Flavor-filled meat sticks made from grass-fed and free-range beef, venison, and turkey. Chomps2. Chomps Meat Sticks
    Chomps meat sticks are crafted with high-quality, sustainably sourced ingredients—including grass-fed beef and venison, as well as free-range, antibiotic-free turkey. With nine unique flavors like Italian-Style Beef and Pepperoni Seasoned Turkey, you’ll never get flavor fatigue. Plus they’re gluten-free, compatible with paleo, keto, and Whole30, and allergy-friendly.
    Protein per serving (1 Pepperoni Seasoned Turkey Stick): 10 g protein
    [From $14.99; chomps.com]
    Get it

    Kodiak Cakes Oatmeal Chocolate Chip Protein Balls Courtesy Image3. Kodiak Cakes Oatmeal Chocolate Chip Protein Balls
    In the morning, mid-day, late night, in the car, or on the trail, these protein balls are an easy, delicious way to get protein. They’re made with 100 percent whole grain oats and non-GMO ingredients for wholesome, nutritious snacking. Bonus: They’re easy to prepare (just add water and roll!).
    Protein per serving (2 balls): 20 g protein
    [$5.50; kodiakcakes.com]
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    Simply Snackin Bars Courtesy Image4. Simply Snackin Bars
    Simply Snackin make on-the-go protein snacks that are nourishing and simple. The bars only include real ingredients like grass-fed beef or chicken, free of antibiotics or added hormones. They’re void of gluten and artificial flavors or colors.
    Protein per serving (1 Chicken With Hemp Seeds bar): 11 g protein
    [From $36.80; simplysnackin.com]
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    Wonderful Pistachios Roasted & Salted No Shells Courtesy Image5. Pistachios
    Pistachios are the ultimate plant-based protein source as they contain all essential amino acids in adequate amounts for optimal health. The best part is they’re convenient on the go and don’t require any preparation. Additionally, they provide fiber, antioxidants, vitamins, minerals, and healthy fats to help your body refuel and recover before and after a workout
    Protein per serving (1.5 oz kernels): 10 g protein
    [From $5.99; amazon.com]
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    Scout Wild Albacore Tuna SCOUT6. Scout Wild Albacore Tuna
    Tuna is an excellent source of protein and these single-serve cans make it easy to store and travel with (just remember your can opener!). They feature hand-cut tuna fillets that are cooked and packaged to preserve omega-3 oils with nothing else added. The best part? In addition to protein, each 3-oz serving provides roughly 705 mg of healthy EPA and DHA Omega-3 fatty acids.
    Protein per serving (1 can): 21 g protein
    [$31.99/4 pk or $28.79/monthly subscription; enjoyscout.com]
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    Kize Bars Kize Concepts7. Kize Bars
    Kize Bars might be the cleanest protein bars you can buy. They taste more like a no-bake cookie or peanut butter fudge, and some flavors have as little as four ingredients.  Great as a high-protein snack, on-the-go fuel, or a healthy dessert.
    Protein per serving (1 bar) 10 g protein
    [From $29.99; kizeconcepts.com]

    Food Collection / Shutterstock
    8. Real California Cottage Cheese
    Cottage cheese is an excellent source of protein and contains relatively few calories.  It also provides an ideal combination of whey and casein. which provide quick- and slow-digesting protein. It’s packed with many other nutrients for health like B vitamins, calcium, phosphorus, and selenium. It’s also versatile enough to incorporate into different meals and snacks.
    Protein per serving (1 cup low-fat): 28 g protein
    [realcaliforniamilk.com]
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    Vital Farms Pasture-Raised Egg Bites, Uncured Bacon and Cheddar Cheese Vital Farms9. Vital Farms Pasture-Raised Egg Bites, Uncured Bacon & Cheddar Cheese
    Eggs are a great protein source (as we already mentioned) but sometimes you want to make them a little more exciting. Vital Farms Egg Bites are made with ethically sourced ingredients like pasture-raised eggs and cheese, and humanely raised meats. On top of that, they’re delicious and come in convenient packs to microwave and take with you anywhere in just 45 seconds.
    Protein per serving (2 bites): 18 g protein
    [vitalfarms.com]
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    Fage Total Greek Yogurt 0% Courtesy Image10. Fage Total Greek Yogurt
    Greek yogurt is a little different than its traditional counterparts. Greek yogurt is lower in sugar, higher in protein, and creamier than regular yogurt. It’s filled with not just protein but calcium, probiotics, and vitamin B. It often comes in single-serving portions, making it a great high-protein snack in between meals. You can also add to your favorite smoothie.
    Protein per serving (Fage Total 0% 6-oz container): 18 grams protein
    [$1.29; usa.fage]

    Purely Elizabeth Blueberry Walnut Collagen Protein Oats Courtesy Image11. Purely Elizabeth Blueberry Walnut Collagen Protein Oats
    Oatmeal is a breakfast favorite for its convenience and fiber content. Purely Elizabeth makes it even better by adding premium grass-fed bovine collagen and an added packet of Nuttzo nut butter to pack a high-protein punch. The blueberries, walnuts, ancient grains, and superfood seeds lend satisfying texture and flavor to boot.
    Protein per serving (2-oz cup): 11 g protein
    [$2.99 or $2.54 for subscription; purelyelizabeth.com]
    Get it

    Kite Hill Protein Yogurt Kite Hill12. Kite Hill Protein Yogurt
    Kit Hill yogurt is a great-tasting blend of almonds and soy to pack in the protein and faba bean for added creaminess in a new plant-based yogurt. Kite Hill Protein Yogurt is non-GMO, gluten-free, vegan and contains no artificial flavors or preservatives. Best of all, it doesn’t sacrifice on taste or the smooth, creamy texture that many seek, but cannot find in dairy-free items.
    Protein per serving (Blueberry, 5.3-oz cup): 10 g protein
    [$2.39; kite-hill.com]
    Get it

    Nature Zen/Unsplash13. DIY Protein Shake
    There’s nothing easier than bringing your own protein powder (whey or vegan) and mixing in your shaker bottle. But if you have the time, make a complete and delicious post-workout smoothie to kickstart recovery or provide an extra boost of protein between meals. Here’s a recipe with a tropical spin:
    Ingredients
    16 oz milk of choice (or orange juice)
    1-2 scoop vanilla or unflavored protein powder (whey or vegan)
    3/4 cup frozen pineapple chunks
    ½ cup frozen mango
    ½ frozen banana
    1/2 ripe avocado peeled
    1 tsp chia seeds
    1 scoop Athletic Greens powder
    Instructions
    Combine all ingredients
    Blend until smooth.
    Jordan Mazur, MS, RD is the director of nutrition for the San Francisco 49ers.

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    Filson x Ten Thousand Collection Is the Workhorse of Workout Apparel

    For duds that endure the wear and tear of wilderness excursions, Filson is a mainstay. For workout apparel that withstands grueling lifting sessions, Ten Thousand is a stalwart. Separately they shine, but together they can single-handedly replace your training kit with high-performance workout apparel.

    The two brands have joined forces to drop a limited-edition collection of workout clothes designed to meet the training needs of first responders and wildland firefighters.
    “Having FiIson ask us to help them make this collection is an incredible honor,” says Keith Nowak, founder and CEO of Ten Thousand. While Filson was born in the woods and Ten Thousand was born in the gym, we both share a spirit that’s been forged from hard work, grit and the will to become better than we were yesterday. And this collection encompasses that perfectly.”

    Courtesy ImageThe Filson x Ten Thousand Collection features three pieces—all made in Filson’s signature Marsh Olive colorway: Versatile Shirt, crafted from breathable, sweat-wicking, quick-drying, and abrasion-resistant fabric; the lined Tactical Short, cut from durable yet featherweight four-way stretch ripstop fabric; and Training Sock, which features cooling mesh panels, functional cushioning, and anatomical arch support.
    They all have a permanent silver ion treatment that will last through use and washing.

    Courtesy Image“Filson and Ten Thousand users share similar values and lifestyles,” says Alex Carleton, chief creative officer at Filson. “Both are smart, tough and prepared. The collaboration between the two brands resulted in a collection perfect for our everyday heroes… The design behind the collection was led by the athletes and heroes it was made for, like frogman combat veteran and backcountry hunter, Alex Fitchler, who helped put the collection through its paces.”
    Courtesy ImageThe standout among the pieces has to the be the swim-ready shorts, which were made to conform to the needs of military fitness standards by being durable, breathable, and lightweight. But they also had to be easy to wash, odor-resistant, comfortable, and feature multiple pockets. The Tactical Short shines in the last aspect, as they have stash spots, inside and out, that offer secure storage for items like cash, keys, smartphone, ID, and energy chews.
    The Filson x Ten Thousand Collection will be available from filson.com and tenthousand.cc beginning Friday, October 29, 2021. Prices start at $16.
    Get it

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    Best Self-Help Books to Improve Every Area of Your Life

    If we had a dollar for every self-help book we meant to pick up recently, but got distracted by, uh, the world exploding, we’d have enough Amazon credits to buy Eckhart Tolle’s entire library. Instead, we recommend you actually pick up one (or all 20) of the below. Then, make it your mission to read it cover-to-cover. With the best self-help books around, a happier, healthier you is only a few easy chair sessions away.

    Courtesy image
    1. The Immunotype Breakthrough: Your Personalized Plan to Balance Your Immune System, Optimize Health, and Build Lifelong Resilience by Heather Moday, MD
    Heard much about bolstering your immune system recently? Out on December 21, 2021, this timely book looks at cutting-edge research and case studies to give you no-nonsense insights on optimizing your health with an individualized plan. The plans are based on your immunotype, which Moday identifies as Smoldering, Weak, Hyperactive, and Misguided. Follow the program and sign up for that half-marathon already.
    [$28; amazon.com]
    Get it

    Courtesy image2. Inner Harmony: Living in Balance by Jon Kolkin
    Sometimes, you just wanna look at photos. Okay, and a bit of inspiring text, too. Here, award-winning photographer and physician Dr. Jon Kolkin chronicles more than a decade of visiting Buddhist communities across Asia, with a first-hand glimpse inside monastery life. The arresting visuals and accompanying words will remind you to slow down, zen out, and remember that your problems probably aren’t as big as you’re making them out to be.
    [$48; amazon.com]
    Get it

    Courtesy image3. When Crisis Strikes: 5 Steps to Heal Your Brain, Body, and Life from Chronic Stress by  Jennifer Love, MD and Kjell Tove Hovik, PhD
    Do you always feel on edge or like the next code red is around the corner? Do yourself a favor and pick up this book—pronto. Co-written by a psychiatrist and a neuropsychologist, you’ll get schooled on what’s happening on a biological level in your body and mind. You’ll also learn how to navigate life’s difficult times and become a more resilient fella, all in some 247 pages. Chronic stress is awful—time to take a proactive step to leave it behind.
    [$8; amazon.com]
    Get it

    Courtesy Dr. Marvin Singh4. Rescue Your Health: How New Advances in Science Can Help You Feel Better, Boost Performance, and Live Longer by Marvin Singh, MD
    Brimming with cutting-edge scientific research and intel on reducing your risk for heart and liver disease, cancer, and degenerative brain disorders. You’ll be taking lots of notes on this one. As Singh capably narrates how to live longer (and better) in easy-to-follow language, you’ll only wish you had gotten your hands on this sooner.
    [$9; amazon.com]
    Get it

    Courtesy image5. Shift into a Higher Gear: Better Your Best and Live Life to the Fullest by Delatorro McNeal
    McNeal, a motorcycle aficionado and honorary PhD, uses biking metaphors to reveal his tried-and-true techniques for improving your life. The book has exercises, journaling activities, and compelling questions to get your wheels turning, too. With any luck—and hard work—you’ll soon be changing your daily habits and feeling happier and more fulfilled than ever.
    [$10; amazon.com]
    Get it

    Courtesy image6. The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk, MD
    It’s no surprise this 2014 bible on healing from trauma re-graced the New York Times bestseller list during the pandemic. The book guides you through research on psychological trauma and helps you set yourself up for better days ahead. For science enthusiasts, it also provides a fascinating look at how trauma changes the body and mind—and not how you think.
    [$10.49; amazon.com]
    Get it

    Courtesy image7. Ageless Intensity: High-Intensity Workouts to Slow the Aging Process by Pete McCall
    Want to be skiing and surfing at 100? Us too. In this book, McCall, a certified strength and conditioning specialist, gives the reader research-backed insights on HIIT training and how you can use the principles to get in incredible shape, regardless of your age. Whether you’re looking for a fitness tune-up or hoping for a body transformation, everyone will come away from this book with actionable advice on keeping their joints healthy, muscles strong, and mindset positive.
    [$14; amazon.com]
    Get it

    Courtesy image8. This is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More by Uma Naidoo, MD
    Allow us to state the obvious: You are what you eat. Your brain thinks so, too. In fact, recent studies have revealed that your diet can have a major impact on your noggin, whether in the realm of dementia, sleep disorders, or mental health conditions. In this book, a board-certified psychiatrist, nutrition specialist, and professionally trained chef, helps you understand the science in laymen’s terms and provides you with 40 recipes designed to support brain health. Bon appétit.
    [$13; amazon.com]
    Get it

    Courtesy image
    9. Peace from Anxiety: Get Grounded, Build Resilience, and Stay Connected Amidst the Chaos by Hala Khouri
    Yoga teachers, how do they do it? Therapist and yoga teacher Hala Khouri is about to show us. Get ready to overhaul your life with practical tools for managing stress and recovering from hardships and trauma. It may not be the same as your cozy little neighborhood yoga studio (thanks, pandemic), but it will certainly give you a  helping hand in leading a less anxious life.
    [$10.97; amazon.com]
    Get it

    Courtesy image10. Mindfulness For People Who Suck At Being Mindful: 6 Practical Shifts For Making Mindful Choices, Reclaiming Your Power and Creating A More Fulfilling Life by Melissa Maxx
    This helpful guide covers many aspects of mindful living with a no-frills approach you’re sure to appreciate. Enhance your personal growth, work on carving out more time for yourself, and learn how to cultivate your mind-body connection for a calmer, saner life. If you’re feeling particularly frazzled as of late, join us in walking this path to less insanity, more bliss.
    [$4; amazon.com]
    Get it

    Courtesy image11. Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time by Alex Korb
    This helpful book gives you concrete takeaways on improving your everyday life, whether you’re depressed, anxious, or just in need of a little spiritual SOS. Yes, some tips are refreshers on the obvious: See a therapist, exercise, get a good night’s sleep, but Korb also includes lesser-known techniques that’l have a measurable impact on your wellbeing. (For example, when you’re feeling panicked, set up any kind of plan to activate a region in your brain to make you feel more in control.) FYI: The first part of the book explores the physiological underpinnings of depression, particularly helpful if you’re trying to understand what’s going on in your mind or that of a loved one.
    [$11; amazon.com]
    Get it

    Courtesy of the Tosin King James Archive12. Soul-Fullness, A 21-Day Do-It-Yourself Program for Spiritual Healing, Prophecy, Dream Study, Inner Guidance, and Total Mastery by Tosin King James
    A fitting release for January 1st, this 2022 book will whip you into shape in less than a month, whether you’re dreaming of moving across the country or finding peace with a challenging relationship in your life. We can’t promise the guardian angel depicted on the cover will manifest in your life. But we do think you’ll put down the book feeling like a better version of yourself.
    [$10; amazon.com]
    Get it

    Courtesy image
    13. Advanced Chakra Healing: Four Pathways to Energetic Wellness and Transformation by Cyndi Dale
    Okay, so it’s a little out there, but stranger things have happened in the past year than, you know, positing that spinning wheels of energy exist at various points along your body, from your crown chakra to your root chakra. Wherever you fall on the supernatural spectrum, you’re in good hands with Dale. She’s the author of 28 books on energy healing and spirituality. You’re bound to close the book with a new insight or 50 from the hands-on exercises and her teachings. From learning about tapping into your intuition better to energy mapping, this 800-page book is packed with advice to free yourself from energy blocks.
    [$45; amazon.com]
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    Courtesy image14. Permission to Glow: A Spiritual Guide to Epic Leadership by Kristoffer Carter
    Hoping to get more in touch with your spiritual side, all the while building a business empire? Check out this self-help book for making the most of your career. With plenty of humor and pop culture references thrown into the mix, this is a spiritual guide unlike any we’ve ever read. P.S. Check out this “Good Life Project” podcast if you want to get a sense of what’s in store before buying.
    [$10; amazon.com]
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    Courtesy image15. Mindfully Wise Leadership: The Secret of Today’s Leaders by Keren Tsuk, PhD
    If you’re looking to enhance your workplace happiness and success, consider this book your personal coach. It has lessons on being a better boss, learning how to engage your employees more meaningfully, and building your empire. Expect plenty of real-world examples, practical tools, and theories to use, all presented in an easy-to-digest format.
    [$28; amazon.com]
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    Courtesy image16. Aspire!: How to Create Your Own Reality and Alter Your DNA by Frank McKinney
    Need a total life reset? We feel you. Whether you’re recovering from a rough breakup or looking to overhaul your diet, this book shows you how to reinvent all aspects of your life, expand your mindset, and all-around be your healthiest self, mentally and physically. It’s half Tony Robbins, half Louise Hay.
    [$20; amazon.com]
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    Courtesy image17. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn, PhD
    Originally published in 1990, this fan-favorite is just as relevant now. Here, the father of MBSR (mindfulness-based stress reduction) will help you unlock your full potential, ease your anxiety, help you get a grip on chronic pain, and enhance the overall quality of a day in your head. If you’ve already read this book and loved it, check out Kabat-Zinn’s MasterClass on mindfulness and meditation.
    [$16.89; amazon.com]
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    Courtesy image18. The Dry Challenge: How to Lose the Booze for Dry January, Sober October, and Any Other Alcohol-Free Month by Hilary Sheinbaum
    Pandemic times makes you realize it’s time to cut back or lay off the bottle completely? Consider this book your step-by-step outline for making it through your first Dry January, Sober October, or any other alcohol-free month. The book includes actionable advice for making the shift, DIY mocktail recipes, what to do if you fall off course, and more. We hear it pairs well with any of these nonalcoholic spirits that taste like the real thing.
    [$11; amazon.com]
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    Courtesy image19. GAIN Without Pain: The Happiness Handbook for Health Care Professionals by Greg Hammer, MD
    A Stanford University Medical Center professor and physician is here to tell you: Life can be better. Much, much better. Written pre-pandemic to address the rising rates of burnout in healthcare professionals, the insights are applicable for anyone struggling to stay afloat during these unprecedented times. P.S. “GAIN” is an acronym here for Gratitude, Acceptance, Intention, and Non-judgment.
    [$15; amazon.com]
    Courtesy image20. This Monk Wears Heels: Be Who You Are by Kodo Nishimura
    Recently named to TIME magazine’s Next Generation Leaders’ list, Nishimura’s hotly anticipated book is out on February 8, 2022. Within, the make-up artist and Buddhist monk shares wisdom and learnings on self-esteem, embracing your true self, and getting by in this crazy world.
    [$22; amazon.com]
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