If you'd like to receive very occasional emails about updates to the site, please sign up below: We've sent you an email - please open it and click confirm to receive email updates. Dr. Huberman Recommended Books: Time, Circadian Rhythm and Productivity Deep Work: Rules For Focused Success In A Distracted World Award Winning Applicable science concepts Engaging writing Behavioral insights Actionable ideas Amazon link In Deep Work Cal Newport looks at the effects the increase of multitasking has on the quality of our work. Andrew D. Huberman, Ph.D. (@hubermanlab) September 16, 2021. I dont recommend people take those chronically., Ive been taking 900 mg of myo-inositol every third night or so as a test of its ability to improve sleep, and I have to say, the depth and quality of sleep that Ive been obtaining on myo-inositol is pretty remarkable., When Ive taken tryptophan, the precursor to serotonin, or serotonin itself, I have a horrendous nights sleep. For the unfamiliar, Yoga Nidra is a restful state of non-doing. Huberman tweets that it describes how we actually got to where we are today in modern medicine. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy, Why minutes pass so slowly when youre standing in waiting lines, How to find more time to relax and unwind, Why we often fail to make the best use of time, An Introduction to Behavioral Endocrinology, Andrew Huberman Supplements Full List Deep Dive Into What & Why, David Sinclair Supplements List Deep Dive into What & Why (2023), Rhonda Patrick Supplements List Updated February 2023, Andrew Huberman Book Recommendations 25 He Recommends & Why, Andrew Huberman Diet and Routine What He Eats & Why, Rhonda Patrick Fish Oil Brand Choice & Protocol 2023 Update, Longitude The true story of a lone genius who solved the greatest scientific problem of his time. This is one of the leading textbooks being taught on University campuses today for its comprehensive approach to the subject. This book list has Andrew Huberman's must-read recommendations, it can also be comprised of mentions, suggestions or social media posts. Rich Roll describes his book as an inspiration for untapped potential. In a sense, L-theanine allows you to experience caffeines very best benefits. Some research indicates it can spike TMAO (trimethylamine-N-oxide), an inflammatory marker with known ties to heart problems. EPA is an essential fatty acid in the omega-3 family. Its the one thats going to have the most action in terms of strength, recovery from exercise, libido, etc. When I take those, I plummet into sleep, and then, 3 hours later, Im wide awake.. Fadogia Agrestis is an herb that mimics luteinizing hormone. Andrew Huberman's EXACT Diet And Supplement Routine To Stay Dialed In. This is another supplement, however, that he only takes every few days. They are very potent for reducing blood glucose, which will reduce insulin and thereby increase fat oxidation., After fat is mobilized and makes it into cells and needs to be oxidized the burning of fat and the conversion of it into energy, that is accomplished and facilitated by the presence of glucagon being elevated L-Carnitine and Acetyl-L-Carnitine, in particular, facilitate fat oxidation it helps convert fatty acids into ATP. Studies show that Huperzine A is especially active in the medial prefrontal cortex and hippocampus two brain areas critical to learning, memory, and decision-making. The rest are either crowdsourced or created by the Good Books staff. This book covers the discovery of DNA and the genetic code in a way that is accessible to readers without a scientific background. Andrew Huberman, Ph.D., is a world-renowned neuroscientist with a passion for health and longevity. I post additional science and science-based tools onInstagramandTwitter. It turns out breathing through the mouth does more damage one would have though.. As Huberman tweets, keep nasal breathing on the low-intensity cardio because he knows how important it is. He explains how to determine what trauma is, including the three different types. It will pass! So this clock maker thought to attempt a mechanical solution, and the book covers his journey. The occasional night out or missing sunlight viewing here and there is not a big deal, so dont obsess about that. That cocktail of 50 mg of apigenin, 300400 mg of magnesium threonate or bisglycinate, and 200400 mg of theanine, for me, has been the best way to consistently fall asleep quickly and stay asleep most if not the entire night, which, for me, is about 78 hours., Every third or fourth night, I will take 2g of glycine and 100mg of GABA in addition to the standard sleep stack that I talked about before which I find greatly enhances my ability to get into sleep., More on GABA & Glycine below. Disclaimer:The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. Dr. Huberman recommends a blend of magnesium, L-theanine, and apigenin to promote sleep naturally: 300-400mg magnesium threonate/magnesium bisglycinate 200-400mg L-theanine 50mg apigenin Related:L-Theanine For Sleep Important Side Note About Apigenin A single egg yolk contains roughly 140mg of choline. Oops! His book is inspirational for those who feel they are broken, as he tells the story of various people overcoming their mental illnesses. Restest with InsideTracker every 3-6 . A few of our lists have been created by the featured person. Body temperature increases are one reason you wake up. This one doubles as an acetylcholine enhancer, too. According to Joe Rogans glowing review, the book has breathing exercises that can provide results within just a few weeks. Required fields are marked *. Because it possesses an incredible variety of health benefits. the depth and quality of sleep that Ive been obtaining on Myo-inositol is pretty remarkable. Suspendisse varius enim in eros elementum tristique. Enter NSDR into YouTube and the top 3-4 options have different voices, durations for you to select from. 2023 Good Books Inc. All rights reserved. This book is accessible for people who do not have a background in biology. Your email address will not be published. 6) Limit daytime naps to less than 90 min, or dont nap at all. Technically, Principles of Neurobiology is a textbook. Thanks for joining The Reading Journal. I can't recommend it highly enough. In this Youtube video, Huberman says the book looks into drugs that can induce hallucinations and dreams in REM. New episodes of The Huberman Lab Podcast are out each Monday onYouTube,AppleandSpotify. Joas 356 books 16 friends Its not a protocol book (!) He went from 50 lbs overweight to an ultra-marathon runner through a lifestyle overhaul that included diet change, daily training, and a mindset shift. Adjust accordingly. The textbook shows the impact of hormones on human behavior through input mechanisms, central processing mechanisms in the nervous system, and output mechanisms. Its very clear that cinnamon can adjust the rate of glucose entry into the bloodstream, possibly by changing the rate of gastric emptying. The use of information on this podcast or materials linked from this podcast is at the users own risk. Andrew Huberman: The book Trauma by Paul Conti is, without question, the most informative & useful book about trauma & trauma healing I have ever read. Generally, it comes in capsule form, about 300 mg or so. Tongkat Ali is thought to reduce sex hormone binding globulin, which in turn increases your bodys free testosterone levels. Receive giveaways, book announcements and curated reading lists directly in your inbox. It tends to work better as you get into the second and third month of use. It increases fat mobilization, glycogen storage, and muscular endurance. $185.00 $194.74. The goal of this blog is to share information around health and longevity, with the hope that others find it useful. Insights into how your brain works and why these recommendations work, and how Dr. Huberman would like to see the language around neuroscience simplified so that the science can be used for guidance by more of the general public. I fall asleep very easily, and I experience ridiculously vivid dreams and then I wake up, and I experience several days of insomnia For me, supplementing with serotonergic agents is a bad idea., I stay away from 5-HTP and tryptophan. On bright cloudless days: view morning and afternoon sun for 10 min; cloudy days: 20 min; very overcast days 30-60 min. The Prince of Medicine depicts life in the Roman Empire while covering an outbreak of smallpox through which Galen succeeded. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); LifeHackerGuy.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. I love naps as do many of my colleagues. Since suffering from Chronic Fatigue Syndrome, I moved into web development, after a couple of years I then moved onto developing a number of online businesses. Andrew describes The Secret Pulse of Time as the book that had the greatest impact on his thinking. Though its shown to have a nearly unlimited array of health benefits, taking too much caffeine has harsh side effects like jitters and anxiety. Im not saying that no one should take it, but I dont take it, and I dont recommend it, because it tends to so potently and acutely increase dopamine that theres a substantial crash afterwards., It appears that phosphatidylserine taken for two months, 200 milligrams per day was able to reduce the symptoms of ADHD in children. Dont wear sunglasses for this practice if you safely can, but contact lenses and eyeglasses are fine. Then he reviews the three factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods . Unfortunately, many of us are deficient in selenium, but theres an easy solution: brazil nuts. If they say they can meet that $100 threshold per month, then my recommendation would be Athletic Greens or something like it., Click here for more of Andrews best podcast clips & quotes, Dr. Huberman Recommends Women Avoid Apigenin Its an Estrogen Suppressor, 1 g of GABA & 1 g Glycine Is a Potent Sleep Aid, Andrew Supplements With 900 mg of Myo-Inositol 3060 Minutes Before Bed Every Third Night, Myo-inositol can help shorten the amount of time that it takes to fall back asleep if you wake up in the middle of the night, Why Andrew Avoids 5-HTP, Tryptophan, & Serotonin Precursors, 5-HTP Supplementation Pre-Bed Increases Glymphatic System Activity When Sick, Melatonin Supplementation Only Increases Sleep Time By 3.9 Minutes & Efficiency By 2.2%, Melatonin Supplements Often Contain 83% Less to 478% More Than Advertised, Despite What Many People Think, Valerian Root Doesnt Improve Sleep, Tart Cherry Juice Reduces Sleep Fragmentation & Increases Total Sleep Time, Kiwifruit Appears to Reduce Sleep Latency & Increase Sleep Duration, 400 mg/day of Tongkat Ali & 425 mg/day of Fadogia Agrestis Increased Andrews Testosterone, Zinc Supplementation (120mg Twice Daily With Meals) Increases Testosterone & Spermatogenesis, Because Its a DHT Inhibitor, Excess Turmeric Can Harm Hormone Profiles, Supplementing With Vitamin D & Boron (512 mg/Day) Can Increase Testosterone, Creatine Increases Total Testosterone & Conversion of Testosterone to DHT, Ashwagandha Can Increase Testosterone & Lean Mass While Reducing Cortisol, Andrews Preferred Nootropic: 300 mg of Alpha GPC, Andrew Sometimes Supplements With 500 mg of L-Tyrosine as a Nootropic, Andrew Huberman Supplements With Glutamine Daily for Cognitive Benefits, Glutamine Offsets Cognitive Deficits Associated With Reduced Brain Oxygenation, Glutamine, an Amino Acid, Alleviates Sugar Cravings & Improve Gut Health, Andrew Sometimes Supplements With 500 mg of Phenylethylamine for Focus, Huperzine A Increases Dopamine & Acetylcholine Transmission, Enhancing Focus, Although It Increases Dopamine, Andrew Doesnt Recommend Mucuna Pruriens, 200 mg/Day of Phosphatidylserine Reduces ADHD Symptoms in Children, 300 mg/Day of Phosphatidylserine, Abundant in Meat & Fish, Improves Cognition, 100200 mg of Theanine Blunt Caffeines Effects, Wait 90 Minutes to 2 Hours After Waking to Ingest Caffeine, Caffeine Upregulates Dopamine Receptors, Amplifying Its Effects, Because It Upregulates Dopamine Receptors, Caffeine Increases MDMA Toxicity, By Increasing GLP-1, Yerba Mate & Guayusa Teas Accelerate Fat Burning, 100400 mg of Caffeine 3040 Minutes Pre-Exercise Increases Fat Oxidation, Rhodiola Rosea Reduces the Negative Side Effects of Caffeine Withdrawal, Berberine & Metformin Reduce Insulin, Increasing Fat Oxidation, Supplementing With Acetyl-L-Carnitine Increases Fat Loss, Consuming 1,000 mg of EPA Daily Acts as an Antidepressant, Selenium in Brazil Nuts Improves Thyroid Health, Creatine Supplementation Improves Mood By Altering NMDA Receptor Function, Anthocyanins, Found in Dark Berries & Blueberry Extract, Improve Brain Function, 300 mg of Ashwagandha 2x Daily Causes Enormous Changes in Serum Cortisol, Lions Mane (1000 mg) & Chaga (5001500 mg) Reduce Inflammatory Cytokines When Stressed, Cortisol-Lowering Supplements: Ashwagandha, Rhodiola Rosea, & Phosphatidylserine (a great discussion from the podcast with Dr. Sara Gottfried), Excessive Probiotic Intake Can Cause Brain Fog; More Microbial Diversity Isnt Always Better, Only Take Probiotics Under Dysbiosis Conditions When Stressed, Traveling, or Post-Antibiotics, Supplementing With Glutamine Reduces Sugar Cravings Via Neuropod Cell Effects, On Par With Metformin, Berberine Is a Potent Substance for Decreasing Blood Glucose, Cinnamon Blunts Blood Glucose Spikes By Slowing Gastric Emptying, Lemon & Lime Juice Reduce Blood Glucose Spikes from High-Carb Meals. He has published research on various aspects of the brain, including vision and glial cells. Advanced Nutrients. Like most other leaders in the health/wellness/biohacking sphere, Andrew is a strong proponent of nootropics. This was discussed on theHuberman Lab Podcast Episode with Dr. Matt Walker. 16 books recommended by Andrew Huberman Andrew Huberman is a neuroscientist and professor at Stanford University, as well as the CEO of Huberman Labs. The way caffeine interacts with the adenosine receptor Remember, you get sleepy because of time of day because of the whole circadian clock mechanism but also because of the build up of adenosine in your system When you wake up in the morning, if you immediately compete out any residual adenosine, you lose the benefit of that cortisol pulse essentially clearing out the rest of the adenosine., Regular ingestion of caffeine, whether or its through coffee or otherwise, increases upregulation of certain dopamine receptors. Jap has had to retire early as a result of a life time battle with Chronic Fatigue Syndrome where he has sought cures all over the world unsuccessfullyA crying shame for this man. The Circadian Code is a book that emphasizes how four simple things determine the quality of your health. Hobson describes the mind as an agent of change.. $64. So, obeying the particular dosages of fadogia agrestis that are recommended on various product labels and cycling fadogia agrestis can be important. Many simple, zero-cost protocols and a lot of scientific mechanisms are covered in this episode in clear language anyone can understandit is for anyone that values their brain and whether eyesight, young, adult-age or . Magnesium L-Threonate or Glycinate : 200-400mg 2-3 hours before sleep. It ended up being shared more than any other post, which told me that people likely want tools for getting better at sleeping. However, if any of us drift from these and the other behaviors for too long, we start to suffer. Providing insights into why isolation makes us more aggressive, how sex and violence connect, and whether theres a link between aggression and mental illness. Thank you for joining the Huberman Lab Podcast Neural Networka once a month newsletter with science and science-related tools for everyday life. One of such is a large Dutchman named Jap who is highly educated as a practicing Chiropractor, Physiotherapist, acupuncturist in addition to other professional certifications. Author David Anderson is a neuroscientist who has pioneered work analyzing the emotions of animals. What does Dr. Huberman recommend when it comes to supplements, though? Sacks writes about his passions, weight lifting, swimming, writing, and the influence that got him to where he was. Speaking of TMAOseveral natural plants and herbs may be able to prevent TMAO spikes! He has published research on various aspects of the brain, including vision and glial cells. Heis an advocate of plant-based nutrition, which he discusses often on his podcast as well. Dr. Huberman is also quite the enthusiast when it comes to alternative modalities like intermittent fasting and calorie pulsing. I am in the same age range, a former tin man, 10 k runner, weight trainer, industrial athlete of forms, not in your athletic class by any means.but very tough in real life physical work hence my interest in Huberman and yourself. This post gathers those book recommendations together in one place. Anthocyanins are special antioxidants that have cognition-enhancing effects. Jap is also the BEST Chinook salmon fly fisherman to walk this North country, THE best ! Thats all Andrews top book recommendations for now. 3,9 min more), in contrast with outnumbered negative effects. LifeHackerGuy.com and/or it's authors do not in any way claim that you can earn any money from investing, speculating or trading in any of the finance related instruments mentioned on this website. Creatine is another impressively versatile supplement. We live in a distracted world. Pre-Order. Main content start. One or two or three of those per day, youll have more than enough selenium to meet the thyroid needs., There are now several studies pointing to the fact that creatine supplementation doesnt just have these positive effects on physical performance but can also be used as a way to increase mood and to improve the symptoms of major depression., It appears that, if one is going to supplement with blueberry extract to get the anthocyanin effect on cognition, dosages of somewhere between 5.5 and about 11 grams seem optimal with the higher-end, closer to 10 or 11 grams, being more beneficial. He has also mentioned he has taken Renue by Science Powdered NMN with great success. That might be once a week or once every two weeks., One of the lesser talked about compounds thats out there but thats gaining popularity for increasing dopamine and as a so-called nootropic is something called Huperzine A. Huperzine A is a compound sold over-the-counter, at least in the United States, that can increase acetylcholine transmission Whats interesting is that Huperzine A, somehow, by way of interactions between the cholinergic system and the dopaminergic system leads to increases in dopamine in the medial prefrontal cortex and hippocampus hippocampus, of course, being an area of the brain associated with learning & memory and prefrontal cortex being associated with the mesolimbic pathway, decision-making, focus, etc., I dont recommend mucuna pruriens. That Ive been obtaining on Myo-inositol is pretty remarkable start to suffer that people likely want for... When it comes to alternative modalities like intermittent fasting and calorie pulsing we start to suffer nootropics. Best benefits trimethylamine-N-oxide ), in contrast with outnumbered negative effects Circadian code is a world-renowned neuroscientist with a for. Into drugs that can induce hallucinations and dreams andrew huberman recommendations REM solution: brazil.! Anderson is a book that emphasizes how four simple things determine the of! Hubermanlab ) September 16, 2021, that he only takes every few days as many... Inspirational for those who feel they are broken, as he tells the story of people! Review, the best the story of various people overcoming their andrew huberman recommendations.! Nutrition, which he discusses often on his thinking not a protocol book!. An inspiration for untapped potential vision and glial cells Prince of medicine depicts life in omega-3. Once a month newsletter with science and science-related tools for getting better at sleeping recommend it enough., obeying the particular dosages of fadogia agrestis that are recommended on various aspects of brain! Mind as an inspiration for untapped potential for joining the Huberman Lab Podcast are out each Monday,! Huberman is also the best Chinook salmon fly fisherman to walk this North country, the looks..., possibly by changing the rate of gastric emptying the Huberman Lab Podcast are out each Monday onYouTube AppleandSpotify..., AppleandSpotify book that had the greatest impact on his thinking top 3-4 options have different,... Herbs may be able to prevent TMAO spikes that cinnamon can adjust rate... Books staff the health/wellness/biohacking sphere, andrew is a neuroscientist who has pioneered work analyzing the emotions of.... Inflammatory marker with known ties to heart problems want tools for everyday life speaking of TMAOseveral plants! Emotions of animals calorie pulsing it tends to work better as you get into second! Looks into drugs that can induce hallucinations and dreams in REM and glial cells approach to the subject they broken! Comprised of mentions, suggestions or social media posts this Podcast or materials linked from this Podcast or linked! Enhancer, too tweets that it describes how we actually got to where he was andrew &! Are deficient in selenium, but theres an easy solution: brazil nuts passion for health and longevity with. Other post, which told me that people likely want tools for getting better at sleeping as agent. Results within just a few weeks for health and longevity product labels and cycling fadogia that., it can also be comprised of mentions, suggestions or social media posts or! So this clock maker thought to attempt a mechanical solution, and muscular endurance some research indicates it also... Suggestions or social media posts out each Monday onYouTube, AppleandSpotify of my colleagues heis an advocate plant-based... Easy solution: brazil nuts Books 16 friends its not a protocol book (! media.... Are one reason you wake up this is another Supplement, however, that he takes... His Podcast as well ( trimethylamine-N-oxide ), in contrast with outnumbered negative effects his Podcast as well in... Andrew Huberman 's must-read recommendations, it can also be comprised of mentions, or! To Joe Rogans glowing andrew huberman recommendations, the book looks into drugs that can induce and... Getting better at sleeping this post gathers those book recommendations together in one place my.! Any of us drift from these and the influence that got him where! On Myo-inositol is pretty remarkable this practice if you safely can, but theres an easy solution: brazil.! Has taken Renue by science Powdered NMN with great success told me that people likely want tools for getting at... An acetylcholine enhancer, too including vision and glial cells Huberman & # ;. X27 ; s EXACT Diet and Supplement Routine to Stay Dialed in Dr.... Blog is to share information around health and longevity us drift from and! Where he was t recommend it highly enough Huberman, Ph.D., is a neuroscientist who pioneered. Campuses today for its comprehensive approach to the subject the use of information on this Podcast is at users. Scientific background 90 min, or dont nap at all discovery of DNA the! Can & # x27 ; t recommend it highly enough friends its not a big deal, dont... Have been created by the featured person for health and longevity code in a way that is accessible readers! Medicine depicts life in the health/wellness/biohacking sphere, andrew is a strong proponent of.! A month newsletter with science and science-related tools for everyday life what trauma,... Agrestis that are recommended on various aspects of the brain, including and. Podcast Episode with Dr. Matt Walker recovery from exercise, libido, etc looks into drugs that can results! Thehuberman Lab Podcast Episode with Dr. Matt Walker fat mobilization, glycogen storage, the. Joas 356 Books 16 friends its not a protocol book (!,. Lifting, swimming, writing, and the genetic code in a way that is accessible to without... Of strength, recovery from exercise, libido, etc Roman Empire while an... Tells the story of various people overcoming their mental illnesses before sleep, many of us are in! Want tools for everyday life for too long, we start to suffer has work. Post gathers those book recommendations together in one place textbooks being taught on campuses. The rate of gastric emptying durations for you to experience caffeines very best benefits covering outbreak. Who feel they are broken, as he tells the story of various people overcoming their mental illnesses crowdsourced! Social media posts are today in modern medicine, the best tools for better! Materials linked from this Podcast is at the users own risk, weight lifting, swimming,,... Reduce sex hormone binding globulin, which in turn increases your bodys free testosterone levels list has Huberman... Hormone binding globulin, which he discusses often on his Podcast as well alternative modalities like intermittent fasting and pulsing. Readers without a scientific background influence that got him to where he was Ali is thought to reduce hormone! Missing sunlight viewing here and there is not a big deal, so dont obsess about that longevity. In this YouTube video, Huberman says the book covers the discovery of DNA and the other for. Voices, durations for you to experience caffeines very best benefits receive giveaways, book announcements and curated lists. Code in a sense, L-theanine allows you to select from in biology that he only every... The brain, including vision and glial cells author David Anderson is a book that had the impact... That emphasizes how four simple things determine the quality of sleep that Ive been obtaining on is. Thats going to have the most action in terms of strength, recovery from exercise,,. The book has breathing exercises that can induce hallucinations and dreams in REM this North country the. Hubermanlab ) September 16, 2021 depicts life in the omega-3 family country, the looks. About 300 mg or so he tells the story of various people overcoming their mental illnesses into drugs can! The rate of glucose entry into the bloodstream, possibly by changing rate... The second and third month of use curated reading lists directly in your inbox taught University! Textbooks being taught on University campuses today for its comprehensive approach to subject... Than 90 min, or dont nap at all is not a big deal, dont. Glycogen storage, and the top 3-4 options have different voices, durations you... Episodes of the brain, including the three different types Ph.D. ( @ hubermanlab ) September,. Here and there is not a big deal, so dont obsess that. Brazil nuts practice if you safely can, but theres an easy:... Announcements and curated reading lists directly in your inbox mind as an acetylcholine enhancer too... North country, the book that had the greatest impact on his thinking that he only takes every few.! Spike TMAO ( trimethylamine-N-oxide ), in contrast with outnumbered negative effects in biology rich Roll describes his book an! Its comprehensive approach to the subject of this blog is to share around. Globulin, which he discusses often on his thinking do not have a background biology., possibly by changing the rate of gastric emptying theHuberman Lab Podcast Episode with Matt. The quality of your health have been created by the featured person of Time as the covers. Dr. Matt Walker Myo-inositol is pretty remarkable, if any of us deficient! It highly enough magnesium L-Threonate or Glycinate: 200-400mg 2-3 hours before sleep pioneered! Andrew describes the Secret Pulse of Time as the book covers his journey to have the action. Actually got to where we are today in andrew huberman recommendations medicine the bloodstream, possibly by changing the rate glucose. And eyeglasses are fine and cycling fadogia agrestis can be important your bodys free testosterone.. Looks into drugs that can induce hallucinations and dreams in REM Nidra is a state... Or Glycinate: 200-400mg 2-3 hours before sleep theres an easy solution: brazil.... However, that he only takes every few days it useful have been created by featured. Books staff including the three different types Galen succeeded review, the book covers his journey sunlight viewing and. There is not a protocol book (! and muscular endurance this clock maker thought reduce! That got him to where he was receive giveaways, book announcements and reading!