Health and Wellness Reads to Transform Your Personal Journey

Especially as the days grow shorter and winter settles in, it’s the perfect time to curl up with books that can inspire lasting change in your health and wellness journey. Here are some standout reads in the health, nutrition, and personal development spaces that provide practical advice, actionable tips, and transformative insights.

1. Dr. Michael Greger’s Series

• Books: How Not to Die, How Not to Diet, How Not to Age
• Why Read?: Dr. Greger’s books are meticulously researched, with over 16,000 citations combined. Each book tackles a specific health focus: How Not to Die examines nutrition for disease prevention, How Not to Diet addresses sustainable weight loss, and How Not to Age explores strategies to slow aging.
• Actionable Tips:
  • Visit NutritionFacts.org for bite-sized, evidence-based nutrition tips.
  • Consider adopting more whole, plant-based foods to combat chronic disease.
  • Use the Kindle or e-reader versions for easy topic searches.

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2. The Pleasure Trap by Dr. Doug Lisle and Dr. Alan Goldhammer

• Why Read?: This book dives into the evolutionary drives of seeking pleasure, avoiding pain, and conserving energy—and how these instincts clash with today’s hyper-processed food environment.
• Key Insights:
  • Hyper-palatable foods overstimulate your brain’s reward systems, dulling your response to natural, healthy foods.
  • By eliminating processed foods, you can “reset” your taste preferences to enjoy whole, natural foods again.
• Practical Application:
  • Start a gradual detox from processed foods to reduce cravings.
  • Replace hyper-processed snacks with whole fruits, nuts, or vegetables to curb the cycle of over-stimulation.

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3. This Naked Mind by Annie Grace

• Why Read?: Annie Grace’s groundbreaking work shifts the focus of behavior change from the behavior itself to addressing your feelings and beliefs about it. Although centered on alcohol, the lessons apply broadly to other habits like overeating.
• Key Ideas:
  • Sustainable change requires tackling the root emotional and psychological triggers of a habit.
  • Question your relationship with unhealthy patterns rather than relying on willpower alone.
• Practical Steps:
  • Practice self-reflection to uncover why certain habits hold power over you.
  • Use tools like journaling or mindfulness exercises to reframe your beliefs.

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4. The Subtle Art of Not Giving a F*ck by Mark Manson

• Why Read?: Mark Manson’s witty and irreverent take on personal growth encourages readers to focus on what truly matters in life and let go of what doesn’t.
• Core Lessons:
  • Establish clear boundaries to protect your mental energy.
  • Accept that some pain and discomfort are necessary for growth.
• Actionable Advice:
  • Reflect on areas in your life where you’re giving too much attention to inconsequential things.
  • Apply the “Disappointment Panda” mindset: embrace uncomfortable truths as stepping stones to improvement.

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5. The Hunger Habit by Dr. Judson Brewer

• Why Read?: This book provides a step-by-step guide to understanding and overcoming compulsive eating habits using mindfulness-based techniques.
• What You’ll Learn:
  • Compulsive behaviors often stem from unconscious emotional triggers.
  • Mindful awareness can help you observe these triggers without acting on them.
• Practical Steps:
  • Dedicate time to mindfulness exercises, such as noting how certain foods make you feel emotionally and physically.
  • Create a “pause” practice before eating to assess whether you’re truly hungry or just seeking comfort.

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Key Takeaways for Your Wellness Journey

Understand Your Triggers

Books like This Naked Mind and The Hunger Habit stress the importance of addressing the “why” behind your habits. Use mindfulness and self-reflection to uncover deeper motivations.

Reset Your Environment

The principles in The Pleasure Trap highlight the importance of reducing exposure to hyper-processed, addictive foods. By reshaping your food environment, you can make healthier choices more effortlessly.

Arm Yourself with Knowledge

Whether it’s through Dr. Greger’s encyclopedic research or Annie Grace’s unique approach to behavioral psychology, educate yourself to feel empowered about your health choices.

Focus on What Matters

Mark Manson’s humorous insights serve as a reminder to focus your energy on what truly aligns with your goals and values—and to stop sweating the small stuff.

Make This a Season of Change

Take advantage of any pockets of free time you might have to dive into these transformative reads. Armed with the knowledge and insights from these authors, you can begin 2025 with a fresh perspective on wellness and actionable strategies for a healthier, happier you.

If you’re in the market for some more personalized support and guidance, I’m here to help. Read about my my personalized health and wellness coaching and contact me with questions.

Want more? Check out my episode on this topic on my Get Out of Your Own Way podcast here.