Breath by James Nestor

I heard the author of this book interviewed on the People I (Mostly) Admire podcast. I heard a lot of amazing and seemingly outlandish claims about breathing. But the interviewer is someone I trust who had tried the things discussed. He was amazed at his results, so I decided to read the book myself.

The text tells the author’s journey of discovery. He suffered from pulmonary issues himself and sought out ways to improve his life. The journey took over ten years. He starts with an experiment that he did with a friend and colleague with lab results measured by Stanford University. They both got a long series of tests. Then they plugged their noses for ten full days so they could only breath through their mouths. For those ten days they ate and exercised to a precise schedule so they could reproduce the same activities when they were breathing through their noses for the following ten days. They got all the same tests at the end of the first ten days and at the end of the full twenty days. They had all sorts of issues when breathing through their mouths that simply went away when they started breathing through their noses. These included higher blood pressure, snoring, and mild sleep apnea. The rest of the book explores the author’s research on what affects breathing and how to breathe to improve health.

I was astounded by what this book uncovered! I am looking forward to putting much of it into practice myself. I already find myself keeping my mouth closed and breathing through my nose as much as I can. There is an appendix with breathing exercises as well as a link to videos that also show how they are done. The only quibbles I have are that due to the excellent structure for telling about all he learned, the author’s storytelling arcs are a bit confusing at times. He had to jump around a bit in his timeline to intelligently gather the details for the book. And there isn’t a coherent single description for what a reader should do with this information. The author isn’t a physician, so this is likely on purpose. He does support all that he presents, though, with scientific studies from doctors and other scientists. I am looking forward to building a breathing practice that I expect will help me to stay as healthy as I can as I age.

My rating: 4.5/5

How Infrastructure Works: Inside the Systems That Shape Our World by Deb Chachra

I love this book. It is informative and nerdy yet eminently readable. It is about the seemingly boring subject of infrastructure—how it came to be, why, what it is for, and what it’s future is. Not exactly your modern day thriller. Yet Deb Chachra somehow tells the story of infrastructure and makes it, if not fascinating (though it is to me), interesting and approachable.

The first part of the book lays out what infrastructure is and why we have it. In brief, it is how we manage our access to and use of energy. And we have it to enable humanity as a whole to do more with less. She then pivots to discussing infrastructure in the context of global anthropogenic climate change. And this is where the book really shines.

Her premise is that we need to move from combustion as our source of energy (fossil fuels) to renewable sources of energy (geothermal, wind, solar). This is hardly new or surprising. What is surprising is that she argues that doing so would move us from energy scarcity to energy abundance. After all, there are only so many fossil fuels on our planet to burn and burning them is causing catastrophic harm to our environment. But renewables are abundant. We just need to learn how to harness them for the use of all.

The rest of the book is a vision for how this is possible, desirable, and most of all essential to the well being of all humankind and our planet. That the author has told such a clear, hopeful story about such a challenging subject around a bleak prospect is a credit to her ability and passion for such a project.

My rating: 5/5

Come Together: The Science (and Art!) of Creating Lasting Sexual Connections by Emily Nagoski

This is a book about sex but also more than sex. Specifically it is about sex in long-term relationships. But if you are looking for quick tips and techniques, you best search elsewhere. The focus here is on the long-term relationship then the sex in that relationship.

The text builds on the author’s previous book Come As You Are. The focus of that text is that you are normal and sex is normal. Come Together extends those lessons and applies them to long-term relationships. The core idea of both of these books is that “pleasure is the measure” of good sex. If everything is consensual and it give you pleasure, it is good sex. Too often we focus on desire rather than pleasure. This is a challenge for us as our bodies grow (old) and change. But if we focus on pleasure, the problem goes away. After all, isn’t it more important to enjoy the sex we have over the amount of sex?

This book requires self-examination and work to get the most out of it. The author encourages learning about one’s own “floorplan” of emotions and how they relate to one another. In this way, one can learn how to move out of less desirable states like fear and grief toward more pleasurable ones like play and lust. The book is also filled with anecdotes of how others have applied these principles to improve their intimate relationships. I haven’t even begun the work recommended in the book, and it has already helped shift my thinking about sex in long-term relationships into a more healthy space. I’m looking forward to even more improvement once I begin the work.

My rating: 4/5

The Great Mental Models, Vol. 3: Systems and Mathematics by Rhiannon Beaubien and Rosie Leizrowice

A lone person stands on a grid with a set of mountains in the background.

I’ve been listening to the Knowledge Project podcast for a number of years now. It is put out by an organization called Farnam Street. As part of their mission they have published a series of books called The Great Mental Models. I’ve most recently read the third volume in the series. Each volume covers a few areas that it focuses on. For volume 3, these are systems and mathematics.

The book is divided into two section (systems and mathematics, naturally). Each chapter delves into a particular aspect with examples for how it is applied as a model. These are written in clear, easy-to-understand prose.

While I liked this volume, I feel like I didn’t really learn much new. As a result, I don’t rated as highly. But I highly recommend this volume and the previous two for building up a set of models for how to look at and interact with the world. These might be particularly helpful to teenagers.

My rating: 3/5

Stolen Focus by Johann Hari

I am fascinated by technology and how it changes us and our societies. One of the biggest concerns these days is how fragmented out attention has become due to smartphones and social media. These days it seems like no one can pay attention long enough for the person talking to them to finish their sentence. Sometimes I am talking to someone and they pull out their phone while I am still talking. Even worse, sometimes I am the one pulling out my phone while someone else is talking to me! What in the world in going on here?

This book presents research and discusses the reasons why we have such a hard time focusing, and not all of them are technological. There are two ways to address these challenges–individually and society. The first says that it is your fault. You need to get better control over your attention and what is distracting you. The author largely does not focus in this direction though encouraging the reader to do what she can. He encourages personal change to address the issues but feels they are not enough. He focuses instead on how our world has changed that makes it hard for us to pay attention. He compares it to trying to lose weight when everything around you is shouting at you to eat bad food and sit on the couch. Sure you can do something about it, but it is harder that it needs to be or should be.

My favorite aspect of this book is that the author has included all the interview audio on his website for the book. He is also very clear about where the research he shares is relatively settled or still highly in dispute. He makes a strong case for his perspective and solutions, but he doesn’t pretend that there aren’t others with differing opinions. Refreshing. A good place to start is the interview with Nir Eyal from chapter eight. Eyal favors focusing on what we can do for ourselves because collective action takes a long time. Both Eyal and Hari see the need for individual and collective change, but they differ on which we should start with.

My rating: 5/5

Respectful Genetic Archeology

I read multiple books at a time–at least one fiction and one non-fiction. At the same time that I started reading The Peacekeeper, I also started reading Origin by Jennifer Raff. The Peacekeeper is a novel that takes place in an alternative present where North America was never colonized. Origin is about the peopling of North America. It is written by a biological anthropologist–she uses genetics to study our ancient human past. It turned out to be a good pairing.

In this book the author presents both the archeological and genetic evidence for how and when humans first arrived in the Americas. I found the addition of the genetic evidence fascinating. While I might have thought that genetics would have unambiguously narrowed the possibilities, this does not seem to be the case. It brings some clarity but also some questions and therefore some dispute. Raff is open and transparent about this dispute, doing her best to simply present what the evidence could mean as well as pointing to what most archeologists believe.

What I most appreciated about this book is that it is sensitive to what the genetic research means to indigenous peoples. Tribes consider the DNA and bodies of their ancestors to be sacred. Scientists and archeologists have not always respected this. Raff discusses at length in the latter part of the book how this has hampered research and the trust needed between indigenous peoples and the scientific community that are required to perform it. All in all this book is a wonderful introduction and foundation for understanding the current state of genetic archeology in the Americas as it continues to develop.

Can Clean Be Taken Too Far?

A few years ago I read a magazine article that talked about how we in the West all shower too much. By lathering up our entire bodies daily, in addition to scrubbing away dirt we are washing away and/or killing microbes that evolved with us and are beneficial to our health and longevity. I think that article was in The Atlantic but I have been unable to relocate it since. When I heard an interview with James Hamblin, a science writer for The Atlantic, discussing his 2020 book Clean: The New Science of Skin and the Beauty of Doing Less I knew I needed to read it.

The book takes many approaches. It looks deeply into the science of skin dwelling microbes as well as the history of cleanliness and its relation to health. The main theme throughout is that while our long term attention to cleanliness has led to the elimination of diseases like typhus, we may have gone too far. It also covers the transition from the marketing that brought us soap operas to the newer trends in marketing natural products that actually do less.

I came to this book looking for direction. I was hoping that it would provide recommendations for how best to get clean without going overboard. It doesn’t do that. But if you are interested in the science, history, and marketing around what it means to be clean and how they evolved, this book is for you.

Emotional Education

We spend a lot of time as a culture debating what and how we should teach our children. This includes math, science, history, sex education (sometimes). But a tremendous oversight in our pedagogy is emotions. Perhaps because everyone has them, we simply think that everyone knows what they are and what they are for. Studies show that most people only identify regularly with three – happy, sad, and angry. But there are many, many more. In fact, in her book Atlas of the Heart, Brené Brown identifies eighty-eight emotions and emotional experiences. The premise of the book is that if we want to have a more nuanced understanding of ourselves and others beyond the three basic emotions, then we need to have a better understanding of the language and nuance of emotions.

The majority of the book is definitions and research of emotions.These are grouped in chapters like “Places we go when we’re hurting” and “Places we go when life is good.” While this may sound dull on the surface, Brown’s language is vernacular rather than academic and she shows her usual vulnerability in sharing her own experiences. The is largely what the title says it is – a map of human emotions.

In the final chapter, she it all together when she shares her research backed method for cultivating meaningful connection. She summarizes why this is important to us as a social species when she writes, “Our connection with others can only be as deep as our connection with ourselves.” And since we lack any formal education for dealing with our emotions and connecting with one another, this book is a fantastic place to start in educating oneself. I know that I will be referring to this book and learning from it for years.

A Touching Ode to Awe

Shortly after it was first published in 1985, I read Contact by Carl Sagan. I was a nerd in high school who loved hard science fiction by authors such as Isaac Asimov and Arthur C. Clarke. I’d watched the PBS series Cosmos and was very much interested in the search for extraterrestrial intelligence. Of course I was going to read this novel!

When I first read it way back then, I was an altar boy with a deep faith in God. Now as a divorced man in his early fifties, I find myself more of an agnostic than a believer of any religious faith. While I no longer believe in the supernatural, I do recognize there is much in our world that remains explained. I believe in the incredible capacity of humanity for love and the undeniable beauty in the universe that inspires awe.

Given this change over the last thirty-five years or so, when I recently thought of this book I decided to read it again. I am so glad I did. I was surprised by how much of the book I didn’t remember. Most of it in fact. But despite my changes over the intervening years, I loved the book just as much this time as when I first read it.

Despite his public status as a non-believer, the author respected religion in many ways throughout the book. In fact, much of it involves the interplay between religion and science, though indirectly. In the end, he reveals how much these two have in common, specifically the numinous experience of awe and the foundation of love.

Yes, this is the hard science fiction story of how an advanced extraterrestrial intelligence contacts the human race and how the human race responds to that contact. But on a deeper level, it is about human relationships and how they interact with the enormity of our universe and its limits. It deals with these intelligently, intellectually, as well as emotionally. Carl Sagan may have been known as one of the preeminent astronomers of the twentieth century, but he was also a committed and loving husband, father, and humanist. And both of these sides shine forth from this incredible novel.

Optimizing Regret

Bestselling author Daniel Pink’s latest book is The Power of Regret. It is based on scientific research that he commissioned as well as numerous previous studies. What is unique about this book is how the information is presented. It is both highly accessible and incredibly informative and practical.

The main argument is that regret is actually a positive emotion. It focuses us on how we can do better. Of course, focusing too much can incapacitate, and the book shows how to tap into this power of regret while avoiding its downsides.

Most studies group regrets by life categories–work, family, friends, romance, etc. But Pink sees similarities in regrets across these categories discovering four core regrets that he classifies as foundation regrets, boldness regrets, moral regrets, and connection regrets. He details each of these regret types and shares examples from regret surveys.

In the final part of the book, Pink shows how to “optimize” regret in a way that makes life better. In some cases this simply means taking the lessons from our regrets and moving on. In others, it involves undoing regrets.

I have had many regrets in my life. I spent the latter half of my forties working through a lot of them–learning from them and frankly growing up a bit. I feel like I learned so much of what is in this book the hard way. I sure would have appreciated learning sooner with the help of this book.