EBOOK RESOURCES
Chapter 1
The Seven Areas of Life Rating System. 1 out of 10
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| 1. Mental | 2. Physical | 3. Familial | 4. Social | 5. Vocational | 6. Financial | 7. Spiritual |
Hierarchy of Alignment
Accepting Reality Model
BJ Fogg Behavior Model
Brain Frequency levels
Chapter 2
Before and After Transformation Picture
Body Fat Classification
The Three Levers for Diet
Sleep Data with Oura Ring
Great Sleep
Poor Sleep
Quadrants of Optimal Health
Cartoon of Traditional Health Check-ups
VO2 Max Percentage Zones
VO2 Performance Groups by Age and Gender
Familial Chapter
Relationship Weekly Check-in Questionnaire
| Partner 1 | Partner 2 |
What have I been doing well? |
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What are areas of improvement on my side? |
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What has my partner been doing well? |
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What are areas for improvement on their side? |
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This week’s action plan: |
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Bid for Attention Diagram
Bid for attention | Helpful | Not helpful |
“I had a terrible day at work.” | Turns away from TV. “What happened at work today?” | Stays focused on TV. “The game is on. Sorry, I can’t.” |
“Can you pick up some dark chocolate on your way home?” | “Oh yeah! We’re having a dark chocolate party when I get home.” | “No, just walk to the store. It’s so close.” |
“Want to go on a short walk outside?” | “I’d love to!” | Continues working and doesn’t turn toward partner. “I’m busy.” |
“I’m so tired and stressed.” | “Let me help you reduce stress. How about a warm tea and a massage?” | “Maybe you shouldn’t work so hard.” |
“Come snuggle.” | “DEAL!” | “I’m in the middle of something.” |
“Can you take the dogs for a walk?” | “I got you!” | “I don’t feel like it.” |
Chapter 4: Vocation
Ikigai Diagram
Life Expectancy Diagram
The Eisenhower Decision Matrix
Chapter 7
The “Showing Up” Diagram
Maslow’s Hierarchy of Needs
Maslow’s Hierarchy of Needs Unpublished Content + Additional Levels
Bibliography
Mental
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Fogg, B. J. (2020). Tiny Habits: The small changes that change everything. Houghton Mifflin Harcourt.
Guise, S. (2013). Mini habits: Smaller habits, bigger results. CreateSpace Independent Publishing Platform.
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Willink, J. (2018). Extreme ownership. Pan Macmillan Australia.
Katie, B., & Mitchell, S. (2021). Loving what is: Four questions that can change your life. Harmony Books, an imprint of Random House.
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Robbins, M. (2019). Summary: The 5 second rule. EpicRead.
What is unleash the power within? Tony Robbins. (n.d.). Retrieved February 23, 2022, from https://www.tonyrobbins.com/stories/unleash-the-power/what-is-upw/
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Jobs, S. Apple’s “Think Different” commercial (1997)
Shermer, Michael. “The reality distortion field: Steve Jobs’s modus operandi of ignoring reality is a double-edged sword.” Skeptic [Altadena, CA], vol. 17, no. 4, 2012, p. 29+. Gale Academic OneFile. Accessed 18 Apr. 2021.
Clifford, C. (2020, March 6). Why Elon Musk called an all-hands meeting at 1 in the morning on a Sunday (and what it says about him). Retrieved from CNBC: https://www.cnbc.com/2020/03/06/what-elon-musks-early-morning-spacex-all-hands-meeting-says-about-him.html
Physical
Ashwell, M., & Gibson, S. (2016). Waist-to-height ratio as an indicator of ‘early health risk’: simpler and more predictive than using a ‘matrix’ based on BMI and waist circumference. BMJ open, 6(3), e010159. https://doi.org/10.1136/bmjopen-2015-010159
Tinsley, G. (2018, April 29). The 10 Best Ways to Measure Your Body Fat Percentage. Retrieved from Healthline: https://www.healthline.com/nutrition/ways-to-measure-body-fat
Promotion, N. C. (2022, January 24). Chronic Diseases in America. Retrieved from CDC.Gov: https://www.cdc.gov/chronicdisease/resources/infographic/chronic-diseases.htm
Canada, P. H. (2019, 02 05). Prevalence of Chronic Diseases Among Canadian Adults. Retrieved from Government of Canada: https://www.canada.ca/en/public-health/services/chronic-diseases/prevalence-canadian-adults-infographic-2019.html
Zhao, Min & Veeranki, S Phani & Magnussen, Costan & Xi, Bo. (2020). Recommended physical activity and all cause and cause specific mortality in US adults: Prospective cohort study. BMJ. 370. m2031. 10.1136/bmj.m2031.
Parry, S. M., & Puthucheary, Z. A. (2015). The impact of extended bed rest on the musculoskeletal system in the critical care environment. Extreme physiology & medicine, 4, 16. https://doi.org/10.1186/s13728-015-0036-7
Worley S. L. (2018). The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P & T : a peer-reviewed journal for formulary management, 43(12), 758–763.
Manfredini, R., Fabbian, F., Cappadona, R., De Giorgi, A., Bravi, F., Carradori, T., Flacco, M. E., & Manzoli, L. (2019). Daylight Saving Time and Acute Myocardial Infarction: A Meta-Analysis. Journal of clinical medicine, 8(3), 404. https://doi.org/10.3390/jcm8030404
Cohen, S., Doyle, W. J., Alper, C. M., Janicki-Deverts, D., & Turner, R. B. (2009). Sleep habits and susceptibility to the common cold. Archives of internal medicine, 169(1), 62–67. https://doi.org/10.1001/archinternmed.2008.505
Patel, S. R., Malhotra, A., Gao, X., Hu, F. B., Neuman, M. I., & Fawzi, W. W. (2012). A prospective study of sleep duration and pneumonia risk in women. Sleep, 35(1), 97–101. https://doi.org/10.5665/sleep.1594
Cheung, V., Yuen, V. M., Wong, G., & Choi, S. W. (2019). The effect of sleep deprivation and disruption on DNA damage and health of doctors. Anaesthesia,74(4), 434–440. https://doi.org/10.1111/anae.14533
Cooper, C. B., Neufeld, E. V., Dolezal, B. A., & Martin, J. L. (2018). Sleep deprivation and obesity in adults: a brief narrative review. BMJ open sport & exercise medicine, 4(1), e000392. https://doi.org/10.1136/bmjsem-2018-000392
Okano, K., Kaczmarzyk, J.R., Dave, N. et al. Sleep quality, duration, and consistency are associated with better academic performance in college students. npj Sci. Learn. 4, 16 (2019). https://doi.org/10.1038/s41539-019-0055-z
Worley S. L. (2018). The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P & T : a peer-reviewed journal for formulary management, 43(12), 758–763.
Kinsey, A. W., & Ormsbee, M. J. (2015). The health impact of nighttime eating: old and new perspectives. Nutrients, 7(4), 2648–2662. https://doi.org/10.3390/nu7042648
Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of physiological anthropology, 31(1), 14. https://doi.org/10.1186/1880-6805-31-14
Nestor, J. (2020). Breath: The lost art and science of our most misunderstood function. Penguin Books.
Abbott, A. (2019, September 05). First hint that body’s ‘biological age’ can be reversed, Nature 573, 173. doi:https://doi.org/10.1038/d41586-019-02638-w
Smarr, B.L., Aschbacher, K., Fisher, S.M. et al. Feasibility of continuous fever monitoring using wearable devices. Sci Rep 10, 21640 (2020). https://doi.org/10.1038/s41598-020-78355-6
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Bull, M. J., & Plummer, N. T. (2014). Part 1: The Human Gut Microbiome in Health and Disease. Integrative medicine (Encinitas, Calif.), 13(6), 17–22.
Bull, M. J., & Plummer, N. T. (2014). Part 1: The Human Gut Microbiome in Health and Disease. Integrative medicine (Encinitas, Calif.), 13(6), 17–22.
Taylor V. H. (2019). The microbiome and mental health: Hope or hype?. Journal of psychiatry & neuroscience : JPN, 44(4), 219–222. https://doi.org/10.1503/jpn.190110
Galley, J. D., Nelson, M. C., Yu, Z., Dowd, S. E., Walter, J., Kumar, P. S., Lyte, M., & Bailey, M. T. (2014). Exposure to a social stressor disrupts the community structure of the colonic mucosa-associated microbiota. BMC microbiology, 14, 189. https://doi.org/10.1186/1471-2180-14-189
World Health Organization. (2020, December 9). The top 10 causes of death. World Health Organization. Retrieved February 22, 2022, from https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death
Jylhävä, J., Pedersen, N. L., & Hägg, S. (2017). Biological Age Predictors. EBioMedicine, 21, 29–36. https://doi.org/10.1016/j.ebiom.2017.03.046
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Fahy, GM, Brooke, RT, Watson, JP, et al. Reversal of epigenetic aging and immunosenescent trends in humans. Aging Cell. 2019; 18:e13028. https://doi.org/10.1111/acel.13028
Abbott, A. (2019, September 05). First hint that body’s ‘biological age’ can be reversed, Nature 573, 173. doi:https://doi.org/10.1038/d41586-019-02638-w
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Strasser B, Burtscher M. Survival of the fittest: VO2max, a key predictor of longevity? Front Biosci (Landmark Ed). 2018 Mar 1;23:1505-1516. doi: 10.2741/4657. PMID: 29293447.
Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Netw Open. 2018;1(6):e183605. doi:10.1001/jamanetworkopen.2018.3605
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Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Netw Open. 2018;1(6):e183605. https://doi:10.1001/jamanetworkopen.2018.3605
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Patrick, Rhonda P., and Teresa L. Johnson. “Sauna Use as a Lifestyle Practice to Extend Healthspan.” Experimental Gerontology, vol. 154, Oct. 2021, p. 111509. ScienceDirect, https://doi.org/10.1016/j.exger.2021.111509.
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Cannon, B., & Nedergaard, J. (2004). Brown adipose tissue: function and physiological significance. Physiological reviews, 84(1), 277–359. https://doi.org/10.1152/physrev.00015.2003
Jedema, H. P., Gold, S. J., Gonzalez-Burgos, G., Sved, A. F., Tobe, B. J., Wensel, T., & Grace, A. A. (2008). Chronic cold exposure increases RGS7 expression and decreases alpha(2)-autoreceptor-mediated inhibition of noradrenergic locus coeruleus neurons. The European journal of neuroscience, 27(9), 2433–2443. https://doi.org/10.1111/j.1460-9568.2008.06208.x
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Imbeault P, Dépault I, Haman F. Cold exposure increases adiponectin levels in men. Metabolism. 2009 Apr;58(4):552-9. doi: 10.1016/j. metabol.2008.11.017. PMID: 19303978.
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Janský, L., Pospísilová, D., Honzová, S., Ulicný, B., Srámek, P., Zeman, V., & Kamínková, J. (1996). Immune system of cold-exposed and cold-adapted humans. European journal of applied physiology and occupational physiology, 72(5-6), 445–450. https://doi.org/10.1007/BF00242274
Siems, W. G., van Kuijk, F. J., Maass, R., & Brenke, R. (1994). Uric acid and glutathione levels during short-term whole body cold exposure. Free radical biology & medicine, 16(3), 299–305. https://doi.org/10.1016/0891-5849(94)90030-2
Familial
Online Etymology Dictionary. (n.d.). Retrieved from Etymonline.com: https://www.etymonline.com/word/family
Publishers, T. N. (1980). Holy Bible: King James version giant print. Numbers: 14-18. Thomas Nelson.
Yehuda, R., & Lehrner, A. (2018). Intergenerational transmission of trauma effects: putative role of epigenetic mechanisms. World psychiatry: official journal of the World Psychiatric Association (WPA), 17(3), 243–257. https://doi.org/10.1002/wps.20568
Felitti, Vincent J et al. Relationship of Childhood Abuse and Household Dysfunction to Many of the Leading Causes of Death in Adults. American Journal of Preventive Medicine, Volume 14, Issue 4, 245 – 258. https://doi.org/10.1016/S0749-3797(98)00017-8
Yehuda, R., Engel, S. M., Brand, S. R., Seckl, J., Marcus, S. M., & Berkowitz, G. S. (2005). Transgenerational effects of posttraumatic stress disorder in babies of mothers exposed to the World Trade Center attacks during pregnancy. The Journal of clinical endocrinology and metabolism, 90(7), 4115–4118. https://doi.org/10.1210/jc.2005-0550
Vågerö, D., Pinger, P.R., Aronsson, V. et al. Paternal grandfather’s access to food predicts all-cause and cancer mortality in grandsons. Nat Commun 9, 5124 (2018). https://doi.org/10.1038/s41467-018-07617-9
Alavian-Ghavanini, A., & Rüegg, J. (2018). Understanding Epigenetic Effects of Endocrine Disrupting Chemicals: From Mechanisms to Novel Test Methods. Basic & clinical pharmacology & toxicology, 122(1), 38–45. https://doi.org/10.1111/bcpt.12878
Pillemer, K. (2020). Fault lines: Fractured families and how to mend them. Penguin Publishing Group.
Date with destiny. tonyrobbins.com. (n.d.). Retrieved February 23, 2022, from https://www.tonyrobbins.com/events/date-with-destiny/
Brittle, Z. (2020, November 13). Turn towards instead of away. The Gottman Institute. Retrieved February 25, 2022, from https://www.gottman.com/blog/turn-toward-instead-of-away/#:~:text=A%20bid%20is%20any%20attempt,request%20for%20 advice%20or%20help.&text=Indeed%20many%20men%20struggle%20 in,it’s%20important%20to%20pay%20attention.
Chapman, G. D., & Summers, A. (2016). The Five love languages: How to express heartfelt commitment to your mate. LifeWay Press.
Rosenberg, M. B., & Gandhi, A. (2015). Non-violent communication: A language of life. PuddleDancer Press.
Johnson, S. (2011). Hold me tight: Your guide to the most successful approach to building loving relationships. Piatkus.
Thomas, K. W. (2016). Conscious uncoupling: 5 steps to living happily even after. Harmony Books.
Daedone, N. (2012). Slow sex: The art and craft of the female orgasm. Grand Central.
Alavian-Ghavanini, A., & Rüegg, J. (2018). Understanding Epigenetic Effects of Endocrine Disrupting Chemicals: From Mechanisms to Novel Test Methods. Basic & clinical pharmacology & toxicology, 122(1), 38–45. https://doi.org/10.1111/bcpt.12878
Social
Panksepp, J. (2014). Affective neuroscience: The foundations of human and Animal Emotions. Oxford University Press.
Duffy, Michelle & Ganster, Daniel & Pagon, Milan. (2002). Social Undermining in the Workplace. 45. 331-351.
Publishers, T. N. (1980). Holy Bible: King James version giant print. Proverbs 13:20. Thomas Nelson.
McPherson, M., Smith-Lovin, L., & Brashears, M. E. (2006). Social Isolation in America: Changes in Core Discussion Networks over Two Decades. American Sociological Review, 71(3), 353–375. http://www.jstor.org/stable/30038995
WHO. (2021, June 17). Suicide. Retrieved from World Health Organization: https://www.who.int/news-room/fact-sheets/detail/suicide
Gladwell, M. (2020). Talking to strangers. Penguin.
Mackay, H. (1988). Swim with the Sharks without being eaten alive. RANDOM HOUSE.
NEWPORT, C. A. L. (2018). Deep work: Rules for focused success in a distracted world. GRAND CENTRAL PUB.
Carnegie, D. (2013). How to win friends & influence people. Gallery Books.
Group, T. B. (n.d.). Power Negotiation Skills: Labels and Mirrors. Retrieved from Youtube: https://www.youtube.com/watch?v=pHHHg7PWz48
Vocational
Fronsdal, G. (2018). The dhammapada: A new translation of the buddhist classic. Shambhala.
Job (n.). Etymology. (n.d.). Retrieved March 16, 2022, from https://www.etymonline.com/word/job
Kamiya, Mieko (1980). “『生きがいについて』 (“On the Meaning of Life” in Japanese)”. Japan: Misuzu Shobo.
TEDxTalks. (2013, October 23). The key to transforming yourself — Robert Greene at tedxbrixton. YouTube. Retrieved February 21, 2022, from https://www.youtube.com/watch?v=gLt_yDvdeLQ
Greene, R., & Elffers, J. (2015). The 48 laws of power. Profile Books.
YouTube. (2018, November 9). Without limbs he conquered the impossible | Kyle Maynard | Goalcast. YouTube. Retrieved February 23, 2022, from https://www.youtube.com/watch?v=8JH7NoQJ5JY&ab_channel=Goalcast
The Impact of Temperature on Productivity and Labor Supply: Evidence from Indian Manufacturing.” BFI, https://bfi.uchicago.edu/working-paper/the-impact-of-temperature-on-productivity-and-labor-supply-evidence-from-indian-manufacturing/. Accessed 20 Feb. 2022.
Financial
Bengen, W. (1994) Journal of Financial Planning called “Determining Withdrawal Rates Using Historical Data”
Cooley, Philip & Hubbard, Carl & Walz, Daniel. (1994). Sustainable withdrawal rates from your retirement portfolio. Bierwirth. 10.
Aesop. (2014). The goose and the Golden Egg: What happens when you get greedy? AV by Weigel.
Statistics Canada. Table 11-10-0239-01 Income of individuals by age group, sex and income source, Canada, provinces and selected census metropolitan areas. doi: https://doi.org/10.25318/1110023901-eng
Census. (2021). QuickFacts United States. Retrieved from Census.gov: https://www.census.gov/quickfacts/fact/table/US/INC910219
AP. (1991). Retiree Donates Fortune to Education. The New York Times, 23.
Schwab-Pomerantz, C. (2021, November 18). Is There a Perfect Time to Invest? Bah! Humbug! Retrieved from Schwab: https://www.schwab.com/resource-center/insights/content/is-there-perfect-time-to-invest
Spiritual
Coelho, P. (2014). The Alchemist: 25th anniversary edition. HarperOne.
Breathing Life Into ‘Inspire’. (n.d.). Retrieved from Merriam Webster: https://www.merriam-webster.com/words-at-play/the-origins-of-inspire
Reese, W. L. (n.d.). Pantheism. Retrieved from Britannica: https://www.britannica.com/topic/pantheism
Prince R. RELIGION, ALTERED STATES OF CONSCIOUSNESS, AND SOCIAL CHANGE edited by ERIKA BOURGUIGNON. Columbus: Ohio State University Press, 1973. Transcultural Psychiatric Research Review. 1973;10(2):110-113. doi:10.1177/136346157301000203 https://journals.sagepub.com/doi/abs/10.1177/136346157301000203
Eyerman, J. (2013, April 1). A Clinical Report of Holotropic Breathwork in a Community Hospital Setting. Psychedelics in Psychology and Psychiatry, 23, 24-27. Retrieved from https://maps.org/news/bulletin/a-clinical-report-of-holotropic-breathwork-in-11000-psychiatric-inpatients-in-a-community-hospital-setting/
Miller, T., & Nielsen, L. (2015). Measure of Significance of Holotropic Breathwork in the Development of Self-Awareness. Journal of alternative and complementary medicine (New York, N.Y.), 21(12), 796–803. https://doi.org/10.1089/acm.2014.0297
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