Change Your Brain Change Your Body by Daniel G. Amen

Amen, Daniel G. Change Your Brain Change Your Body: Use Your Brain to Get and Keep the Body You Have Always Wanted. New York: Harmony Books, 2010.


Psychiatrist Daniel G. Amen explores the brain-body connection in his medical practice and in this book. In particular, Change Your Brain Change Your Body focuses on how taking care of the health of your brain can result in better health for your entire body.

In the early chapters of the book, Amen makes the case for brain health and how it can affect the health of the rest of the body. This is enhances by images from SPECT scans, which Amen uses in his practice to measure activity in different parts of the brain.

The subtitle of the book touts the brain as a means to get “the body you’ve always wanted.” For me, that includes getting my weight under control, and several chapters are devoted to the subject. There is no escaping a good diet and exercise, both of which get a chapter. What Amen adds is that an understanding of how one’s brain works can help on curb cravings and address brain deficiencies that may be roadblocks to sticking to a weight loss program. By addressing problems in the brain, one becomes more able to address problems with weight.

Good health is more than proper weight. It includes the skin, heart and glands. Good health is also a full life, which includes relationships, the ability worthy pursue worthy goals and the capacity to remember and savor our experiences. Each of these issues is addressed.

Amen doesn’t prescribe a single solution for everyone. Depending on your brain issues, the solution may be as simple as diet and exercise, it may include supplementation or even particular medications or therapies. Obviously, medical interventions should only be undertaken with the supervision of a physician and you should supplementation and physical fitness programs with yours.

The book doesn’t stick too close to traditional medicine. Amen thinks nutritional supplements can be useful and can reduce reliance on medications, but supplements can have issues of drug interaction and side effects that should be covered with a physician. He suggests meditation for stress management and has used hypnosis in his practice to address several issues including weight loss. (For those interested in meditation, Amen recommends The Relaxation Response by Herbert Benson. Hypnosis is recommended in other weight loss books including I Can Make You Thin by Paul McKenna, which includes a self-hypnosis CD.)

In some ways, the book could say change your body change your brain. Many of Amen’s recommendations, especially related to diet and exercise are good recommendations for physical health. Throughout the book, he says that what is good for the heart is good for the brain. He even mentions a study that shows that physically active children perform better academically.

If your interested in this book, you may also be interested in
The Emotional Energy Factor by Mira Kirshenbaum
How Much Does Your Soul Weigh? by Dorie McCubbrey
I Can Make You Thin by Paul McKenna
Instant Self-Hypnosis by Forbes Robbins Blair
The Relaxation Response by Herbert Benson with Miriam Z. Klipper

Timeless Healing by Herbert Benson with Marg Stark

Herbert Benson, M.D., is known for discovering the relaxation response. This is a natural, restorative state of the body that can be elicited with practices similar to meditation. Though the relaxation response is discussed in this book, it is not the focus.

Timeless Healing is about the power of the mind, especially the power of belief, to cause or accelerate healing. Benson specifically refers to the well-documented placebo effect, which he refers to as “remembered wellness.” Remembered wellness is a phenomena distinct from the relaxation response, though both can be useful.

Benson summarizes the results of several studies related to remembered wellness. Patient beliefs, caregiver beliefs, and positive patient-caregiver relationships have significant, large effects on healing and the effectiveness of medical treatment. The body affects the brain and the brain powerfully effects the body; they are intimately linked and there is no body-mind dichotomy.

This connection between body and mind was recognized in historic medicine. Because the processes of the body were not understood, ancient physicians relied heavily on remembered wellness. As scientific knowledge increased, medical practitioners became reluctant to acknowledge the effect of remembered wellness, instead preferring the newfound power of science.

That very science had to account for remembered wellness. The placebo effect in powerful.  Traditionally, placebos were thought to be about 30 percent effective; studies conducted by Benson and his associates showed them to be 70 to 90 percent effective. Instead of dismissing the placebo effect as an oddity, Benson advocates recognizing and using remembered wellness in medical practice, patient care, and especially self-care.

Another element of belief that affects health is faith. We seem to be wired to believe in God (or something greater or an ultimate power).  Benson sites studies that show that regardless of the particulars, religious beliefs and observances contribute to healing. He refers to the combination of remembered wellness, the relaxation response and belief as the “Faith Factor.”

Mind-body medicine has gained popularity in the 17 years since Timeless Healing was published, but the overall medical system has not changed a lot, in spite of the constant talk about and changes to medical policy. There is still relevance to Benson’s chapter on incorporating remembered wellness into the medical system, and the billions that could be saved by helping people heal themselves of the mostly stress-related symptoms that drive them to physicians. The book also has a chapter on how an individual can incorporate remembered wellness into his self-care and his relationship with his physician and medical care.

Some strategies for self-care using remembered wellness include

-challenging negative automatic thoughts,

-using visualization and affirmations (especially combined with eliciting the relaxation response),

-focusing on helping others,

-letting go of worries (and stopping obsessing over health and all the medical news),

-recognizing the healing power within yourself while wisely recognizing the need for medical care,

-finding trustworthy guides and advisors

-trusting your instincts and recognize the value of your emotions as well as analytical facts, and

-letting your faith, religion, or belief in God be part of your healing.

There is also a note of warning in the book. The placebo effect can also produce negative results, or a “nocebo” effect. Our beliefs can cause illness and negate the effectiveness of medication. Negative beliefs, stress and worry are bad for your health.

Herbert Benson also wrote The Relaxation Response.

If you’re interested in this book, you may also be interested in

Change Your Brain Change Your Body by Daniel G. Amen

Rapt by Winifred Gallagher

Benson, Herbert, with Marg Stark. Timeless Healing: The Power of Biology and Belief. New York: Scribner, 1996.

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Cure by Jo Marchant

Over my lifetime, I’ve observed an increasing interest in the connection between mind and body. It is not a new concept, but it has gained ground and the Cartesian distinction between mind and body has eroded. However, how we are still learning how it works and the extent to which it is effective in the treatment of disease. Geneticist and science writer Jo Marchant explores these issues in Cure.

Marchant considers three areas in which there appears to be mind-body connections that have promise for use in medical settings. First is the placebo effect. Next, she looks at meditation, biofeedback and hypnosis. Finally, she discusses the effects of our viewpoint, especially how increase or reduce stress.

We are equipped with an internal pharmacy that can reduce or aggravate pain, and it can be triggered by something as vague as our expectations. This placebo affect can be as powerful as drugs at reducing pain and some other symptoms of disease, which can make it difficult to test the effectiveness of drugs. Some physicians are starting to change their minds about the placebo effect. Instead of seeing it as a problem that gets in the way of testing drugs, they are seeing it a potential substitute for drugs. The placebo effect has limitations; it can reduce pain and symptoms, but it does not cure the underlying disease or injury. There is also a nocebo effect, which causes pain and fatigue.

Another interesting effect discussed by Marchant is conditioning of the immune system. In some cases, we can prompt the immune system to have a conditioned response; we can train it. After taking a drug, the immune system can reproduce the response to the drug at lower doses. We can strengthen the conditioning by accompanying the drug with strong rituals; repeating the rituals can produce the response to some degree. This holds some promise for improving the effectiveness of drugs and reducing the dose needed to be effective, especially when a drug as serious side effects. I thought this was fascinating.

Our brain is more connected, and in control, of our bodily functions that we previously realized. Meditation, hypnosis and biofeedback can allow people to exercise control over operations of the body that were previously thought to be automatic or even independent of the brain. This includes pain, blood flow, stress response, heart rate variability and vagal tone.

Relationships also have a profound effect on our health. Strong social connections keep us young, and lack of relationships is harmful to our health. Our own compassion for others can reduce stress hormones and inflammation. When physicians, surgeons, nurses and other health care professionals care for their patients as people, those patients receiving the emotional support experience less pain and longer lives.

Marchant shows there is potential for a new way of doing medicine, or room to reintroduce older practices. By slowing down and showing genuine concern for patients, doctors can multiply the effect of their treatment. Teaching people to slow down and pay attention to their bodies, the people they love and the good things in their lives, we can take advantage of the healing capacities of the mind and body. Medicine can be less about dispensing drugs and more about lifestyle and relationship.

If you’re interested in this book, you may also be interested in

The Beethoven Factor by Paul Pearsall

Change Your Brain Change Your Body by Daniel G. Amen

Descarte’s Secret Notebook by Amir D. Aczel

Ecclesiastes

The Genius in All of Us by David Shenk

I Can Make You Happy by Paul McKenna

I Can Make You Thin by Paul McKenna

Instant Self-Hypnosis by Forbes Robbins Blair

Job

The Last Self-Help Book You'll Ever Need by Paul Pearsall

Overwhelmed by Brigid Schulte

Psalms

The Relaxation Response by Herbert Benson with Miriam Z. Klipper

The Road Less Traveled by M. Scott Peck

The Solution by Lucinda Bassett

Solve for Happy by Mo Gawdat

Suggestible You by Erik Vance

Switch on Your Brain by Caroline Leaf

Take the Leap by Heather McCloskey Beck

Timeless Healing by Herbert Benson with Marg Stark

Writing Down the Bones by Natalie Goldberg

Marchant, Jo. Cure: A Journey into the Science of Mind over Body. New York: Crown, 2016.

Superimmunity by Paul Pearsall

Psychologist Paul Pearsall was an early proponent of current notions of mind-body medicine. For Pearsall, it was important to heal a person’s life even if it wasn’t possible to cure their disease. Often a disease can be the body’s way of getting a person’s attention, and letting him know a change is needed. People who make those changes can experience healing, sometimes in the form of a cure and sometime as health and happiness in the midst of disease. Pearsall described some of his ideas in Superimmunity.

In this book, Pearsall draws from Eastern medicine an organizing theme: hot and cold thinking. Hot thinkers are fast, impatient, black-or-white thinkers. They can be judgmental and prone to exaggeration, overreaction and isolation. Cold thinkers overreact to trivial things and underreact to important things. They are prone to passivity and feeling of inadequacy. They are isolated in their own way, and though often out of touch with their emotions, they often despair.

The body responds to these thinking styles. Hot reactors are always on the attack, and their immune systems attack their bodies. Heart disease is associated with hot people. Cold reactors are inactive, so their bodies may respond with excessive activity, particularly cell growth (i.e. cancer).

Pearsall does not eschew medicine. If you are facing a serious illness, the likes of heart disease or cancer, you need a lot of medical help. However, you also need to enlist the aid of your own immune system, which may be doing something counterproductive if it is very active at all. You’re immune system is closely linked to your brain, more so that was commonly thought when Pearsall was writing in the 1980s, so getting the best immune response calls for leaving hot or cold thinking for something more balanced.

“Until recently, we have behaved as if the immune system were somehow separate from us, doing its job secretly, automatically, beyond our control…. Research now tells us that our immune system functions within a supersystem of mind and body,” Paul Pearsall, Superimmunity

Superimmunity includes many tests to help you identify if you tend to be a hot or cold thinker (you can be both). From there, Pearsall offers strategies for cooling off or warming up your thinking as needed. This can mean observing your body, listening to your disease and getting in touch with your emotions in ways that can be unfamiliar to one in the throes of hot or cold reaction. This self-evaluation that reveals the underlying dysfunction, and your own exploration and imagination may uncover your path to healing.

Pearsall does not suggest that changing your thinking will always lead to a cure, though sometimes it might. Disease and mortality are part of being a human. However, you can truly live while you are alive, and in this since experience healing. Life is more than surviving, eating, drinking and breathing. It is important to live as fully as you can.

Paul Pearsall also wrote

The Beethoven Factor

The Last Self-Help Book You'll Ever Need

Toxic Success

If you’re interested in this book, you may also be interested in

Change Your Brain Change Your Body by Daniel G. Amen

The Relaxation Response by Herbert Bnson with Miriam Z. Klipper

The Road Less Traveled by M. Scott Peck

Timeless Healing by Herbert Benson with Marg Stark

Pearsall, Paul. Superimmunity: Master Your Emotions & Improve Your Health. New York: McGraw-Hill, 1987.

Why We Get Fat and What to Do About It by Gary Taubes

Why We Get Fat and What to Do About It is a follow-up to Gary Taubes’ previous book, Good Calories, Bad Calories. While the first book was aimed at presenting arguments and evidence that might persuade experts to consider new—and revive old—models of nutrition and health, his more recent book is aimed at laypeople who want a more basic understanding of how our bodies manage weight and fat and how we can manage it.

The primary driving force in the way our body uses or stores fat is insulin. Chemicals in our body, primarily insulin, tell our cells when to burn glucose instead of ketones (a product of fat that can fuel our cells) and when to store fat. Though there are various factors that contribute to insulin production, the big driver—one we can control—is carbohydrates. Insulin increases when we eat carbs, instructing our cells to consume sugar (to get our blood sugar levels down) and store fat in the meantime. If we eat too many carbs, we stay in the sugar-burning, fat-storing mode and spend very little time burning fat.

The antidote to getting fat, then, is to eat less carbs. There is a genetic component to this, so how much a person needs to cut carbs to manage weight is individual to them. The upside is that almost anyone can get leaner but cutting carbs; the down side is that your genes govern how lean you can get, which may not be as lean as you want to be.

A more positive upside is that people can lay aside the guilt that come with the association of overweight with overeating and laziness. Appetite and energy levels are driven by the same processes that govern fat storage. In addition to losing weight, a low-carb diet can help one have more energy and less hunger.

Though Why We Get Fat is less reference-intensive that its predecessor, it is still full of references to research. It also covers the history of how the counterproductive calories in-calories-out model came to be dominant in American nutrition and health circles. The emphasis on the book is why.

Though Taubes focuses on why, he does not neglect what, thought the what (cut carbs) is fairly straightforward. He recommends a low-carb diet and includes a model in an appendix, though he also recommends an even simpler list of does and don’ts that goes back to the 1940s, before the calorie counting model took over the medical view of weight management.

I’ve been cutting back on carbs for a few days. I’ve seen my weight drop, but it is too early to say if it will continue. However, Taubes’ book has given me reason to believe it will work if I stick with it.

If you’re interested in this book, you may also be interested in

Change Your Brain Change Your Body by Daniel G. Amen
8 Minutes in the Morning for Extra-Easy Weight Loss by Jorge Cruise

How Much Does Your Soul Weigh? by Dorie McCubbrey
I Can Make You Thin by Paul McKenna

Making the American Body by Jonathan Black

The 6 Day Body Makeover by Michael Thurmond

The Ultimate Weight Solution by Phil McGraw

Walk Away the Pounds by Leslie Sansone

Taubes, Gary. Why We Get Fat and What to Do About It. New York: Alfred A. Knopf, 2012.

The Instinct to Heal by David Servan-Schreiber

Depression and anxiety seem to be the new defining diseases of our age, especially in the West. These disorders, and even severe stress, can affect our health as much as smoking or obesity.

 French psychiatrist David Servan-Schreiber notes that drugs and talk therapy are not especially effective, though the side-effects can be serious. The operating theory behind antidepressant drugs may simply be wrong.

 Dr. Servan-Schreiber suggests we look elsewhere for solutions to depression. The roots of depression are in the emotional brain, rather than the thinking brain, the body and the interaction between them.

 Our brain is layered, an as you go deeper inward, you get to older structures similar to other life forms: first those similar to other primates, then to mammals and finally to reptiles. The wordy, analytical, thinking part of the brain is the newest outer layer, the neocortex. Anxiety and depression are more strongly linked to the inner parts of the brain, which is emotional, image-oriented and much more closely linked to the operations of the body.

 One aspect of the brain-body connection is the heart. The heart has a bundle of nerves associated with it that are practically a simple brain itself, and this heart-brain has a direct connection to the emotional brain in the head. Our emotional and physical states are closely tied this way. Servan-Schreiber discusses techniques related to heart coherence, the variation of heart rate in a regular patter, that can be calming to the heart and brain and put is in a relaxed, restorative mode. His book includes instructions on a type of meditation for increasing heart coherence.

 He also talks about a technique that uses eye movements similar to those that occur while we dream to help the emotional brain process trauma, called eye movement desensitization and reprocessing (EMDR). This therapy will require a trip to a psychiatrist or psychologist, but for the right patients it can provide quick results.

 There is the suggestion that some cases of depression can be a symptom of disease or other issues in the body, especially inflammation. One of the things one can do deal with this type of depression is to get more Omega-3 fatty acids. These can help improve the function of the brain by improving the coating on brain cells. Depression seems to be more prevalent in countries where the typical diet is lower in Omega-3. Exercise can also improve depression and anxiety, especially when it is done regularly; three times a week for 20 minutes is enough to see a benefit.

 In addition, relationships and community are important to mental health and a sense of wellbeing. The quality of ones relationships can have a great impact on physical and mental health. Over the last few decades, people have come to have fewer and shallower relationships and less connections to community and purpose. Servan-Schreiber’s advice on this particularly focuses on ways to communicate that resolve conflicts and build empathy.

 Depression and anxiety are complex. Servan-Schreiber provides a suite of options for treating it. One of these may be helpful along, and some may need to use various ones in combination. In any case, there are things you can do, especially with the aid of a physician or psychologist, to make things better.

 If you’re interested in this book, you may also be interested in

Anxious for Nothing by Max Lucado

The Beethoven Factor by Paul Pearsall

Change Your Brain Change Your Body by Daniel G. Amen

The Last Self-Help Book You'll Ever Need by Paul Pearsall

The Mindful Way through Depression by Mark Williams, John Teasdale, Zindal Segal & Joh Kabat-Zinn

Overwhelmed by Brigid Schulte

The Relaxation Response by Herbert Benson with Miriam Z. Klipper

Rewire Your Anxious Brain by Catherine M. Pittman & Elizabeth M. Karle

The Solution by Lucinda Bassett

Switch on Your Brain by Caroline Leaf

Timeless Healing by Herbert Benson with Marg Stark

 Servan-Schreiber, David. The Instinct to Heal: Curing Depression, Anxiety, and Stress Without Drugs and Without Talk Therapy. New York: Rodale, 2003.

First John

John was the youngest of the apostles and the last to pass away.  He was especially close to Christ during His earthly ministry, and John refers to himself as the one “whom Jesus loved” in his gospel.  The relationship was strong enough that Jesus entrusted the young man with the care of His mother, Mary, as one of his last acts on the cross.

In this circular letter to the churches, John drops the opening and closing introductions and greetings common to the other epistles. He launches directly into his message.  I find three themes in this book: the incarnation of Christ and true spirituality, knowing the truth, and love.

The Incarnate Christ and True Spirituality

Christianity firmly asserts that Jesus Christ is God and at the same time that He was incarnated as a man.  He lived and died and was resurrected.  He wasn’t resurrected as spirit, he was resurrected bodily.  John adamantly reiterated that this is not only the doctrine of the church, it is something he witnessed personally.

This teaching has consequences for Christian living.  We are not pure, undefiled spirits residing in sinful, depraved bodies.  We are body and spirit together.   The actions we take with our bodies have spiritual consequences.  Likewise, if we are godly in our spirit, it will show in our actions.

John’s writings on this subject may be a reaction to Gnosticism.  It seems that teachers of some form of Gnosticism or some other beliefs were attempting to infiltrate the church.  They taught a strong duality between spirit and body, so that the spirit was pure, good, and untouchable, so one could do as they pleased in the body, which was inherently bad, lesser, and corrupt.  In their view, the resurrected Jesus was as spirit and shed the corruption of flesh to become pure.

Throughout the Bible, you will not find a concept that material is bad and spirit is good.  In Genesis, God called the material world he made good, along with everything, man, animal, plant, and mineral, in it.  Satan and the demons are spirits, but they are evil.  The Bible assures believers that they will be resurrected bodily, like Christ, and that their resurrected body will be everlasting, good, and incorruptible.

Knowing the Truth

Knowing the truth is a Christian’s defense against false teaching.  John writes a lot about knowing in this letter.  That knowing is founded in the revelation of Christ and in God’s Word.  We can know that we know God (Chapter 2).  We can know that we have a new, everlasting life in Christ (Chapter 3).  We can know that God loves us (Chapter 4).  We can know that God hears our prayers (Chapter 5).

Knowing the truth allows us to test ourselves, what we hear, and who we hear it from.  Do we affirm the gospel, including the divinity and bodily resurrection of Christ?  Do we strive to keep God’s commandments?  Do we recognize when we sin and repent?  Do we love others and act on that love?  Jesus Christ said we could know a tree by its fruit, and John is encouraging us to look around and see if the fruit of would-be teachers is good or not.

Love

John is sometimes called the “Apostle of Love.”  Love is a theme of all his writings preserved in the Bible (yes, even Revelation in my opinion).

God loves us and we should love Him.  If we are Christians, we will love Him.  If we love Him, we will obey Him (Jesus said if we love Him, we will keep his commandments).  If we love Him, we will love others, especially our brothers and sisters in the church (Jesus said we would be known know for our love for each other).  Love is the God’s response to us, even when we were sinful and far from him, as evidenced in the incarnation, death, and resurrection of Christ.  The appropriate response to Gods love is to love Him and love the others He loves.

John also wrote the Gospel of John.

First John.  The Holy Bible.  New King James Version.  Nashville: Thomas Nelson, 1982.

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Making the American Body by Jonathan Black

In Making the American Body, journalist Jonathan Black explores the history of health and fitness from aerobics to Zumba. Promotion of physical fitness goes back to the founding of the United States; Black notes that Benjamin Franklin praised the use of dumbbells. Franklin was known to be a fan of swimming, too. It began to gain some momentum in the middle 1800s when German immigrants brought the gymnasium (they called it a Turnverein) to the U.S.

I was draw to the book because it has a touch of Missouriana in the person of Bernarr Macfadden, self-proclaimed “Father of Physical Culture.” Macfadden had a classic story of the early bodybuilder. He was a sick, weak kid from the Ozarks who was transformed into a paragon of masculine pulchritude by his commitment to weight training, healthy eating and clean living. Unlike some of his contemporaries, Macfadden believed clean living included an active sex life and he campaigned against prudery. His magazines, headed by Physical Culture, featured photographs of nearly naked men and women in swimsuits.

Fitness promotion is a small world, and many of its leading figures are connected. Macfadden organized a contest (probably fixed) that crowned Charles Atlas the “World’s Most Beautiful Man.” Atlas’ ads in pulp magazines and comic books are probably some of the most well-known ever, especially the bully of the beach ad. The story of this ad, told in comics form, is based on a real event in Atlas’ life when he was shamed by a muscular life guard for his scrawny form and weakness while on a date at the beach.

Macfadden and many others were inspired by Prussian strongman Sandow. They saw him at the Chicago Columbian Exposition, where his show was produced by Florenz Ziegfeld, Jr.

California became a focus of health and fitness trend that would spread across the country. Santa Monica’s Muscle Beach was a place for weight lifters and gymnasts to have fun and show off. Steve Reeves, known for playing Hercules in several films, was a product of Muscle Beach. Jack LaLanne, another wimpy kid transformed, opened gyms, brought workouts to television, and encouraged women to exercise and do strength training.

Other trends gained popularity, especially fitness focused on cardiovascular health. This brought into popular culture Dr. Kenneth Cooper, a physician to astronauts whose 1968 book Aerobics launched an industry. That industry provided a career for Richard Simmons and a second career for Jane Fonda, who was the first to emphasize exercise as a way for women to lose weight (though this was an unspoken appeal long before the 1970s). Bodybuilding made a comeback, though, especially fueled by the popularity of Arnold Schwarzenegger.

I’m not especially interested in the health and fitness industry, but I found this book to be very interesting. It provides a historical context for many of the health and fitness trends that are still part of American culture.

If you’re interested in this book, you may also be interested in

American Nerd by Benjamin Nugent

Empires of Light by Jill Jonnes

The Fifth Heart by Dan Simmons

The Power Makers by Maury Klein

The Relaxation Response by Herbert Benson with Miriam Z. Klipper

The Ten-Cent Plague by David Hajdu

Black, Jonathan. Making the American Body: The Remarkable Saga of the Men and Women Whose Feats, Feuds, and Passions Shaped Fitness History. Lincoln, NE: University of Nebraska Press, 2013.