5 Books So Powerful, They’ll Compel You to Build New Habits
Research-backed non-fiction books to change your life forever.
Research-backed non-fiction books to change your life forever.
The human body is a fascinating wonderland of mysteries.
Doctors have been working with human health and wellness for millennia. And yet, even now, new diseases and mysterious cures keep emerging from labs across the world.
I never bothered to educate myself about the human body.
But then, the Covid-19 pandemic struck, and I was obsessed with the notion of staying healthy for longer and improving my immune system.
The next three years were spent in the exploration of research-heavy books on various aspects of human health and fitness. Of the several books I read, these five stood out as the most compelling and life-changing.
I’d call these books so powerful, they’ll force you to make health a priority and build habits that will help you lead a healthier, more fulfilling life.
Read on, and don’t forget to share your insights and book recommendations in the comments.
(Note: The links mentioned in this article are affiliate links. If you choose to purchase these books through these links, it will help me earn a small amount of money — at no extra cost to you. Thanks!)
1. The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health by Justin and Erica Sonnenburg
What’s the book about
The Good Gut came to life when microbial researchers Justin and Erica Sonnenburg, PhD., argued that the microbial community in our digestive tract and other body parts plays a crucial role in our health and weight.
The authors explore the intricate relationship between our bodies and the trillions of microorganisms that inhabit them. They argue that the microbiota determines some aspects of our health, from weight and fitness to mood and overall well-being.
What I appreciated the most about this book
As someone who’s faced challenges with their digestive system and is constantly seeking ways to enhance their health, this book gave me valuable insights into our gut microbiota’s importance.
I appreciated the practical advice it offered for improving gut health. The recipes and menu plan provided were beneficial, and I have already started incorporating more fiber, fermented foods, and probiotics into my diet.
I highly recommend this book to those struggling with digestive issues or immune disorders. It’s a well-researched and practical guide to healthy gut microbiota and improved well-being.
2. Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey and Eric Hagerman
What’s the book about
This is a groundbreaking inquiry into how exercise can bring about profound changes in the brain. The book provides compelling evidence that aerobic exercise can physically remodel our brains, improving mental health and cognitive function.
The book takes readers on an entertaining journey through the mind-body connection, presenting fascinating case studies that illustrate the power of exercise to combat everything from depression and addiction to menopause and Alzheimer’s.
The quote that stayed with me
“Exercise is as effective as certain medications for treating anxiety and depression.”
What I appreciated the most about this book
Ratey does an excellent job of breaking down complex scientific concepts and making them understandable. He provides practical advice for incorporating exercise into your daily routine, no matter your fitness level.
If you struggle with anxiety, the exercise and mental health section would be particularly compelling. Reading about the research on how exercise can reduce symptoms of anxiety and depression gave me hope and motivation to make exercise a regular part of my routine.
Spark is an excellent read for anyone interested in the intersection of exercise and brain health. It’s informative, practical, and inspiring, and I recommend it to anyone seeking to enhance their physical and mental well-being.
3. Your Brain Is a Time Machine: The Neuroscience and Physics of Time by Dean Buonomano
What’s the book about
Your Brain is a Time Machine is a journey into the complex concepts of time. From time’s subjective nature to its measurement and how our brains process it, Dean Buonomano takes the reader on a compelling ride to uncover some of the deepest mysteries that have always eluded humankind.
Buonomano presents a wealth of scientific evidence to support his theories and backs them with intriguing examples, such as how our brains perceive time differently in stressful situations.
The quote that stayed with me
“The brain is a machine that remembers the past in order to predict the future.”
What I appreciated the most about this book
The author’s clear and accessible writing style makes this book an engaging read for both scientific experts and curious lay readers.
Some questions tackled in this book are:
- How humans measure short and long time intervals?
- What’s the shortest time interval that we can detect?
- How does our body know when to go to bed and get up again, and how accurate is this circadian clock?
- How do drugs affect our time perception, and what does that tell us about the brain?
Your Brain Is a Time Machine is a valuable contribution to neuroscience and a fascinating exploration of one of the most fundamental aspects of human experience.
4. How Emotions Are Made: The Secret Life of the Brain by Lisa Feldman Barrett
What’s the book about
Lisa F. Barrett challenges the long-held belief that emotions are hardwired in the body or brain. In How Emotions Are Made, she argues that emotions are constructed at the moment by systems that interact across the whole brain. These moments of construction are aided by a lifetime of learning and conditioning.
This paradigm shift has had far-reaching implications, and Barrett’s research is already shedding new light on what it means to be human. Her work overturns the notion that emotions are housed in different brain parts and are universally expressed and recognized.
This new theory means that humans play a much more significant role in their emotional lives than previously thought.
The quote that stayed with me
“People feel depressed when they fail to live up to their own ideals, but when they fall short of a standard set by others, they feel anxious.”
“An emotion is your brain’s creation of what your bodily sensations mean, in relation to what is going on around you in the world.”
What I appreciated the most about this book
I have always been interested in the inner workings of the brain and emotions, and found this book informative and engaging.
Barrett presents scientific evidence to support her claims but does so in an accessible and easy-to-understand manner. She uses relatable examples and analogies to help readers grasp complex concepts.
Another interesting aspect of the book is Barrett’s exploration of the relationship between emotions and the body. She argues that our bodily sensations play a crucial role in shaping our emotional experiences, and we often label these sensations as emotions from our past experiences.
By the end of the book, you’ll have gained a deeper understanding of how our brains construct emotional experiences and will likely view your own emotions in a new light. The book is a must-read for anyone interested in exploring the inner workings of the mind and how our experiences shape our emotional responses.
5. The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight by Satchin Panda
What’s the book about
The Circadian Code explains the circadian clock’s importance, how it operates, and how to recognize when it’s not working correctly.
Satchin Panda presents practical lifestyle changes to help get back on track after a slump, including strategies to
- enhance weight loss,
- improve sleep quality,
- optimize exercise, and
- manage technology to avoid interfering with the body’s natural rhythm.
Dr. Panda’s groundbreaking methods can also help prevent and reverse ailments like diabetes, cancer, and dementia, as well as microbiome conditions such as acid reflux, heartburn, and irritable bowel disease.
The quotes that stayed with me
“If you eat late at night or start breakfast at a wildly different time each morning, you are constantly throwing your body out of sync.”
“The fix is equally simple: Just set an eating routine and stick to it. Timing is everything.”
What I appreciated the most about this book
The book’s explanations of circadian rhythms and their impact on our health are incredibly insightful.
Dr. Panda’s writing makes it easy for laymen to understand the complex concepts he presents. The book has forced me to take drastic measures to reset my body clock, such as-
- optimizing meal times,
- fixing a sleep cycle,
- taking enough breaks during the day, and
- minimizing exposure to artificial light at night.
Of all the books on lifestyle changes, The Circadian Code is set apart of its emphasis on the bigger picture of how circadian rhythms affect sleep and digestion and increase the risk of diseases like cancer and diabetes.
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