36
Lectures
30
minutes/lecture
1.
A Personal Path to Lifelong Health
Dr. Goodman welcomes you with an engaging overview of the critical importance of lifelong health. Here, he teaches you how to recognize sound medical advice on healthy living, reveals his personal approach to well-being, and charts the major themes of the course.
1.
A Personal Path to Lifelong Health
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19.
Healthful Eating versus Fad Diets
Learn how to view your way of eating as a way of living. As you debunk the myths of popular low-carbohydrate and low-fat diets, you discover why a Mediterranean-style diet (with its emphasis on fruits, vegetables, and healthy fats) is the perfect template on which to craft your own whole-food diet.
19.
Healthful Eating versus Fad Diets
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2.
The Cellular Biology of Aging
There's no avoiding the fact that your body ages over time. But how it ages is something you can try to control. In this first lecture on aging, explore the science behind this inevitable process with a look at how common aging factors—both internal and external—all begin at the cellular level.
2.
The Cellular Biology of Aging
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20.
Movement and Recreation—a.k.a. Exercise
What are the physical benefits of moving your body? How can you create an exercise plan that is optimum for your lifestyle? Discover the answers to these and other questions about physical activity.
20.
Movement and Recreation—a.k.a. Exercise
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3.
The Physiology of Aging
Continue your exploration of the aging process by examining what causes cells, tissues, and organ systems to lose some of their function over time. In addition, study the external stresses that cause aging, and learn a few tips on ways to slow this progression over time.
3.
The Physiology of Aging
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21.
The Physiology of Muscle
Delve into the physiology of muscles and weight training, including a closer look at the three basic kinds of muscle (skeletal, cardiac, and smooth), the differences between isotonic and isometric exercises, and why it's never too late or too early to start moving your body.
21.
The Physiology of Muscle
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4.
Myths of Aging—Magical Times and Places
For thousands of years, the quest for eternal youth has captivated human society. Learn the difference between your chronological age and your biological age, explore two fascinating legends about immortality, and discover some cultural lifestyles that promote longevity.
4.
Myths of Aging—Magical Times and Places
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22.
Resistance Training and Weight Training
Discover why weight training doesn't have to be uncomfortable or intimidating. Dr. Goodman reveals how to get the most effective (and safe) workout from the muscles in your body through resistance training, free weights, calisthenics, and more—at any age.
22.
Resistance Training and Weight Training
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5.
Myths of Aging—Magical Substances
Dispel the myths behind medicines and procedures widely promoted to prolong life or stave off the aging process. As you investigate the uses of human growth hormones, anabolic steroids, cell therapy, and other methods, you uncover both the risks behind these "cures" and the ways they fall short on their promises.
5.
Myths of Aging—Magical Substances
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23.
Aerobic and Anaerobic Exercise
Any well-rounded workout involves the use of aerobic and anaerobic activities as well as weight lifting. Examine the benefits of moderate and high-intensity exercises, learn how to draft a basic workout plan, investigate reasons that walking might be just as good for you as running, and more.
23.
Aerobic and Anaerobic Exercise
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6.
Optimizing Health—Tests and Procedures
What health tests, screenings, and examinations can help you stay ahead of the curve? Discover the answers in this lecture, which teaches you the best times to consider mammograms, colonoscopies, exercise stress tests, and more—as well as routine blood tests and blood-pressure screenings.
6.
Optimizing Health—Tests and Procedures
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24.
Exercise in Dealing with Injury and Disease
Contrary to popular belief, exercising can be extremely beneficial for people with diseases such as diabetes, emotional disorders, and osteoarthritis—but only if done properly. Find out how in this lecture, which also offers you tips on preventing and recovering from common exercising injuries.
24.
Exercise in Dealing with Injury and Disease
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7.
Optimizing Health—Prevention
Preventing a disease is always better than trying to cure it. Here, look at some important measures you can take to prevent serious illnesses before they start, including quitting smoking, reducing high blood pressure, and immunizing yourself from the flu and other preventable diseases.
7.
Optimizing Health—Prevention
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25.
Joy in Movement—Sports and Exercise Options
Moving your body is an essential part of overall health and wellness. But with all the exercises and activities out there, how do you know which ones are right for you? Study the pros and cons of popular exercise options, including biking, hiking, dancing, and ball sports.
25.
Joy in Movement—Sports and Exercise Options
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8.
How We Look—Surgery and Skin-Care
Examine the realities of reconstructive surgery (which primarily restores or improves function) and cosmetic surgery (designed to improve appearance to reflect cultural norms). Also, focus on ways to prevent sunburn, skin cancer, acne, and other dermatological conditions.
8.
How We Look—Surgery and Skin-Care
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26.
Martial Arts and Yoga
Finish up your study of exercise by investigating two appealing options you might not have considered: martial arts and yoga. The different styles of these two workouts can be practiced at all ages and stages of life, with multiple benefits for enhancing the health of your joints, muscles, and mind.
26.
Martial Arts and Yoga
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9.
The End of the Journey—Death and Dying
Dr. Goodman candidly discusses the topic of death and dying, the awareness and acceptance of which is essential to optimum living. He discusses two programs that have shed new light on this difficult subject for the dying and their families: meaning-centered therapy and hospice and palliative care.
9.
The End of the Journey—Death and Dying
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27.
Mental Health and Stress Reduction
Start taking control of the stress in your life with this lecture, which introduces you to the profound benefits of mental well-being on all aspects of your life and teaches you how to realistically reduce stress through three powerful techniques: relaxation, meditation, and mindfulness.
27.
Mental Health and Stress Reduction
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10.
Health Advances on the Horizon
Cast your gaze onto the future of medical care with a study of current and future advances in medicine designed to prolong our lives, such as genetic research and immunotherapy.
10.
Health Advances on the Horizon
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28.
Brain Physiology, Alzheimer's, and Dementia
Peer inside the physiology of the human brain and uncover ways to increase cognitive function and slow its decline. Then, move on to look at the challenges, warning signs, and myths behind Alzheimer's disease, which accounts for about 60% to 80% of all dementias in the United States.
28.
Brain Physiology, Alzheimer's, and Dementia
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11.
Nutrition—Choices for a Healthy Life
Turn now to a focus on guidelines for good nutrition. Here, Dr. Goodman introduces you to some of the major themes he'll discuss in following lectures, including the role of food in our culture, the value of eating whole foods, and the search for nutritional balance.
11.
Nutrition—Choices for a Healthy Life
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29.
Maintaining Your Mental Edge
Explore the three pillars for optimizing your mental edge as you age: frequently exercising; maintaining strong interactions with family and friends; and stimulating your brain through learning. The lecture concludes with a brief discussion of the invaluable power of laughter on your mental health.
29.
Maintaining Your Mental Edge
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12.
The Physiology of Nutrition
To best understand nutrition, it's necessary to break down the components of food into manageable pieces. Examine the important nutritional roles of carbohydrates, fats, and proteins, and end with a close look at how to read the USDA's revised food pyramid.
12.
The Physiology of Nutrition
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30.
Focus on Women's Health
In the first of two lectures on women's health, focus on the risk factors, symptoms, effects, and possible preventive measures of three critical health issues for women: osteoporosis, depression, and heart disease.
30.
Focus on Women's Health
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13.
The Role of Vitamins
Learn more about vitamins, those essential nutrients that your body requires from external sources for normal growth and development. Among the vitamins covered in this lecture are Vitamins A, D, E, C, and K. Also, learn why you should always use vitamins to supplement—not substitute for—a well-balanced diet.
13.
The Role of Vitamins
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31.
Focus on Menopause
Take a close look at the three major kinds of menopause, as well as the contentious debate over using hormone replacement therapy to lessen the unpleasant symptoms of this normal part of the aging process.
31.
Focus on Menopause
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14.
The Role of Supplements
Investigate antioxidants, fiber, herbs, and other supplements that may lower your risk of health problems and improve your body's overall function. In addition, learn how to distinguish supplements that can serve a valuable role in your diet from those that serve no benefit—or that can even be harmful.
14.
The Role of Supplements
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32.
Focus on Men's Health
Examine some of the health issues common to men, including prostate health (and the importance of testing for prostate-specific antigens), central obesity (or "belly fat"), erectile dysfunction, and andropause (the gradual decline in testosterone sometimes referred to as "male menopause").
32.
Focus on Men's Health
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15.
Whole Foods for Optimum Health
How can you get the benefit of vitamins and supplements without going into areas of unproven benefits and possible risks? The answer: whole foods. Here, discover the amazing benefits of "power foods," such as berries, apples, garlic, teas, and turmeric.
15.
Whole Foods for Optimum Health
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33.
Focus on Children's and Adolescents' Health
Childhood eating habits tend to stay with people throughout their lives; these habits are also very hard to change later. Using his insight as a doctor, a parent, and a grandparent, Dr. Goodman gives you advice on establishing and maintaining healthy eating habits in children and adolescents.
33.
Focus on Children's and Adolescents' Health
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16.
The Good Fats
Good fats such as omega-3 fatty acids and monosaturated fatty acids are greatly misunderstood and have the potential to maximize your health and well-being. Clear up the myths surrounding this group of whole foods and learn how to best integrate them into your daily diet.
16.
The Good Fats
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34.
Healthy Choices in Your Daily Life
This lecture emphasizes the importance of choices you make every day that affect your health and well-being. Get invaluable tips on sleeping adequately, staying well hydrated, and controlling your consumption of alcohol—especially during periods of high stress.
34.
Healthy Choices in Your Daily Life
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17.
Sugar, Salt, Allergies, and Additives
Some foods can evoke unpleasant and unhealthy responses in different people. Dr. Goodman examines the risks of eating too much salt, sugar, and additives; offers you commonsense tips on how to control your intake of these foods; and discusses the differences between food allergies and sensitivities.
17.
Sugar, Salt, Allergies, and Additives
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35.
Becoming an Educated Patient
Maximize the effectiveness of your relationship with your healthcare professional by learning how to ask the right questions, what to bring to a doctor's appointment, and more. Also, delve deeper into ways to balance conventional and proven alternative medical therapies while keeping your best interests at heart.
35.
Becoming an Educated Patient
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18.
The Physiology of Weight Management
Obesity is one of the fastest-growing epidemics in the United States. This lecture covers a host of topics about obesity and weight management, including the differences between being "overweight" and "obese," the roles played by genetics and the environment, and practical eating and dieting advice for managing your weight.
18.
The Physiology of Weight Management
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36.
Here's to Your Healthy Life!
Conclude with a review of the ground you covered, a look at a compelling 72-year study on human longevity that cements the benefits of healthy living, and some powerful words of practical advice that will help guide you through the dynamic world of optimum well-being.
36.
Here's to Your Healthy Life!
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12
Lectures
30
minutes/lecture
1.
How Your Brain Works
In order to best optimize your brain fitness, it's important to understand how the brain's circuitry works. After a brief introduction to the course, Professor Restak guides you through a range of intriguing topics, including the principles of brain operation, the organization of the brain, patterns of brain growth, and more.
1.
How Your Brain Works
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7.
Exercising Your Working Memory
Focus now on working memory—the most important memory process of all and one that involves manipulating stored information. After an overview of the topic, dive into a series of engaging exercises that use your creativity, your powers of observation, and your heightened awareness to enhance and improve your working memory.
7.
Exercising Your Working Memory
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2.
How Your Brain Changes
Your brain and your intelligence can change throughout your life span. Here, look closer at the way changes in your brain can improve the way you function in your day-to-day life. Also, explore how a series of visual, sensory, and spatial exercises demonstrate the powerful effects of brain plasticity.
2.
How Your Brain Changes
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8.
Putting Your Senses to Work
Imaginative memory techniques—such as mnemonic devices and personal associations—have been used to improve memory for over 1,000 years. Try your hand at some of them right here, including "chunking" numbers to aid in number recall, creating a vivid story to memorize words, drawing free-form designs, and playing mental chess.
8.
Putting Your Senses to Work
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3.
Care and Feeding of the Brain
You can optimize your brain function by paying attention to three key habits: what you eat, how well you sleep, and how much you exercise. Ponder the science behind this three-pronged approach to caring for your brain, and come away with helpful tips you can apply to your own lifestyle.
3.
Care and Feeding of the Brain
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9.
Enlisting Your Emotional Memory
Turn now to an aspect of memory we don't usually consider when thinking about the subject: emotional memory. How did scientists uncover this specific aspect of memory? How does it actually work? And what kinds of playful exercises can you perform to help you relive the emotional experience of your past?
9.
Enlisting Your Emotional Memory
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4.
Creativity and the Playful Brain
What's the connection between daydreaming and creativity? What are four steps for increasing your creativity? Which puzzles are the best for optimizing your brain function—and how can you more efficiently solve them? Learn the answers to these and other questions in this fascinating lecture on creativity and the brain.
4.
Creativity and the Playful Brain
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10.
Practicing for Peak Performance
Exceptional performers aren't born with "superior brains." Rather, anyone—thanks to brain plasticity—can achieve high performance levels in an area of interest through deliberate practice. Focus here on two aspects of deliberate practice: remaining fully aware of what you're doing, and concentrating on the most difficult aspects of your performance.
10.
Practicing for Peak Performance
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5.
Focusing Your Attention
The basis of improving your memory: focusing your attention. Here, explore a range of topics, including the physiological effects of attention on your brain; the dangers of inattention; the benefits of enhanced attention; multitasking; exercises to improve your sustained attention, divided attention, and processing speed; and much more.
5.
Focusing Your Attention
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11.
Taking Advantage of Technology
Take a closer look at the impact of modern technology on how our brains function. You'll explore the positive and negative effects of electronic journals, personal computers, and more—with a lengthy discussion on the impact of one of today's most powerful and controversial influences on brain function: video games.
11.
Taking Advantage of Technology
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6.
Enhancing Your Memory
In the first of three lectures devoted to memory, Dr. Restak proves just how essential memory is to your brain's optimal functioning. After surveying the details of memory and its roots in the hippocampus, learn ways to sharpen your sense memory and augment both your short-term and long-term general memory.
6.
Enhancing Your Memory
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12.
Building Your Cognitive Reserve
Professor Restak concludes his course with ways to immediately start optimizing your brain fitness. These include trying new and unexpected things, learning in an informal and self-directed manner, keeping things in perspective, opting to prioritize instead of multitask, developing an appreciation for art and music, and—surprisingly—preparing home-cooked meals.
12.
Building Your Cognitive Reserve
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