Imagine if just one spark could drastically improve our chances to avoid serious illness. We have far more control over our health than we may think, because a lot of it comes down to what we eat, according to Dr. Benjamin Bikman. He is a leading expert on insulin resistance, a condition that arises from eating too much sugar and the resulting constant high level of insulin in the body. Dr. Bikman has compiled an incredible breadth of research on this condition and how it relates to other serious illnesses, all of which he boiled down into his book, Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease and How to Fight It.

Dr. Bikman’s research focus is on metabolic disorders, such as obesity, type 2 diabetes, and dementia. He received a Ph.D. in Bioenergetics and a postdoctoral fellowship with the Duke-National University of Singapore in metabolic disorders.

His research and academic training have led him to a simple conclusion: that insulin resistance wreaks havoc on our health. Dr. Bikman explains that 9 out of 10 of us have some degree of insulin resistance, which can cause diabetes, heart disease, and even Alzheimer’s. It can also fuel and worsen cancer. But there’s great news: insulin resistance is almost entirely and rapidly reversible through diet, fasting, and stress reduction. 

Dr. Bikman lays out the steps you can take to improve your diet and lifestyle to avoid insulin resistance. Cutting out sugar and carbohydrates, eating proteins and fats, fasting, and better sleep can all make a big difference in your health and repair or even reverse damage from years of a bad diet. He tackles bad dietary practices such as eating a carbohydrate-heavy breakfast or snacking every couple of hours. As he acknowledges, his message is easy to say and harder to do, but it offers hope that you can fight back against chronic illness. Dr. Bikman’s project is to get his message out to as many people as he can so they can take charge of their health, eat better, and prevent serious disease.

Moesta readily admits, “I was that annoying child who asked a thousand questions because that’s how I learned.” It’s a methodology he still uses today. According to Moesta, “Questions are the cornerstone of innovation. Without questions, you don’t actually understand how anything works. Questions also create spaces in the brain for solutions to fall into.” Finding solutions to problems is his stock in trade. Through The Re-Wired Group, an innovation consultancy and incubator, Moesta has created innovative solutions to problems with the ultimate goal of improving lives. He contends, “People don’t buy products or services. They hire them to make progress in their lives.” Getting to the bottom of what consumers really want is behind his process of rigorous interrogation. He starts by looking through the lens of what he calls “the beginners mind ”, not knowing the answer, but being curious to discover and learn.

Adds Moesta, the key is “building the right frames, in the right box, with the right boundaries, and being creative inside the box.” His framing starts with identifying root problems and goals—where do people struggle and where do they want to make progress? From there, Moesta integrates established core concepts in search of better ways to reach a desired goal. The process is not predictable and demands discovery, learning, creativity, and nimble adaptability. However, the end result is well worth it. “Innovation is really about actually helping people make progress and helping society.”

With thousands of success stories, Moesta’s process of innovating has been applied to everything from products and services to brands and business models. He co-authored the books Demand-Side Sales 101: Stop Selling and Help Your Customers Make Progress, and The Jobs-to-be-Done Handbook: Practical techniques for improving your application of Jobs-to-be-Done, as well as Choosing College: How to Make Better Learning Decisions Throughout Your Life .

As a lifelong learner with multiple degrees, Moesta believes that education is long overdue for disruptive, but progressive innovation. He sees enormous room for improvement not only to address different learning styles, but outcomes as well. With the soaring costs of higher education, the stakes are high. College may not be the best choice for every learner and choosing the right college is critical to achieving a desired goal. He believes his approach can help.

Moesta recommends starting with a “360 degree view and elimination of directions. Look for what really energizes you because when people are doing what they love, they don’t even see it as work anymore.”

Sounds like a great place to land.

Lisa Mosconi, Ph.D is focused on research and strategies to preserve brain health, for women in particular, especially those at risk for Alzheimers. Her interest comes from her own strong family history of Alzheimers and the lack of information on how to approach brain health for women. Says Dr. Mosconi, “There’s so much confusion around women’s health and brain health. The last thing we need is another internet website telling us to buy more supplements. I wanted science to be the focus of my research and my book.” Based on nearly twenty years of research data, Mosconi authored The XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer’s Disease. It was an instant New York Times bestseller and her findings were encouraging.

A neuro-nutritionist as well as a world-renowned clinical neuroscientist, Dr. Mosconi asserts there is a lot you can do to maintain a healthy brain, as well as reduce the risk or delay the onset of diseases such as dementia and Alzheimers. Her pillars of brain health include diet, exercise, sleep, mental stimulation, stress reduction, and overall good health maintenance.

Her book, Brain Food: the Surprising Science of Eating for Cognitive Power, lays out the nutritional essentials for brain health. One of the most important essentials is water. The brain is 80% water, so even the slightest dehydration can impair function. Says Mosconi, “Keeping hydrated can have an immediate impact on mental power.” Mosconi also recommends a diet dense in nutrients that impact brain function. Important nutrients include Omega 3s (salmon, caviar, flaxseed oil), estrogens (dark chocolate), phytonutrients (red wine), and antioxidants (espresso) to name a few.

Another key element for brain health is sleep. Dr. Mosconi explains, “Sleep essentially power washes the brain—removing all waste products, impurities, and toxins, including Alzheimers plaques.”

Mosconi states that taking care of your brain requires discipline, but the benefits will last a lifetime, “Genetics, environment, and lifestyle literally shape the brain — the female brain in particular. There are all these things that are in our power to do, to promote brain health at any age and for the long-term. We need to take care of our brains because they’re literally our most important asset and the sooner you start, the better.”

Sleep is the foundation upon which other pillars of health stand. That’s according to Dr. Matthew Walker, Professor of Neuroscience and Psychology and Director of the Center for Human Sleep Science at the University of California, Berkeley, and author of the international bestseller Why We Sleep: Unlocking the Power of Sleep and Dreams. Walker’s growing body of data suggests that 7 to 9 hours of good sleep every night is important for effective immune function, regulating metabolism, controlling glucose and the mechanisms for appetite and weight gain. Lack of sleep is also a risk factor for illness from minor colds to serious diseases such as cancer and Alzheimers. Says Walker, “the biggest misconception is that our bodies are dormant during sleep and this couldn’t be further from the truth.”

During sleep, our body undergoes a remarkable overhaul of all of its physiological systems—cardiovascular, immune, metabolic, hormonal, and in the brain. Walker’s research shows that deep sleep is when our bodies sewage cleansing system kicks into high gear. Our brain literally washes away all of the metabolic byproducts that build up when we’re awake. This is a particularly important function as it relates to dementia and Alzheimers Disease. Our heart rates slow down with more benefits than any blood pressure medication could ever offer. Sleep also stimulates many immune factors that help fight off infections. In addition, deep sleep is when our brain processes information and commits it to long term memory. It can also contribute to good mental health and creativity. Thus, all night cramming for a test or brainstrorming for a presentation won’t serve you as well as a good night’s sleep.

All of this begs the question—how do we get a good night’s sleep in our non-stop demanding lives? Aside from more complex sleep disorders, Dr. Walker says there are several simple steps for ensuring sleep. These include a regular sleep schedule, a dark and cool room without our devices, stopping caffeine intake after midday, and staying away from alcohol. Alcohol induces sedation but causes fragmented sleep. Furthermore, if you’re having trouble falling asleep, Dr. Walker suggests getting up for a short while and then returning to bed.

With so much at stake, why aren’t we prioritizing sleep more? Says Walker, “Sleep is the neglected stepsister in the health conversation of today but getting sleep tonight is literally an investment in tomorrow. Sleep is probably mother nature’s best effort yet at immortality.”

Chasing happiness is universal. Achieving it is not. The good news is that every one of us can do things to feel happier. The problem is many of us do the exact opposite of what will truly make our lives better. Yale University Professor of Psychology Dr. Laurie Santos teaches The Good Life, a course that focuses on positive psychology and increasing happiness. It’s a course she developed in response to the level of stress, anxiety, and depression she was seeing among students that had every reason to feel positive about their lives. “To witness such unhappiness, I decided to do something about it and put together a class on everything that the field of psychology knows about how to improve your happiness.” Her collected data revealed that the perceived pathway to happiness is filled with misconceptions.

Human beings are wired to feel unsettled and to want things. But, research shows that wanting and getting will not lead to higher happiness. Says Santos, “Whether it’s more Instagram followers, more money, more material possessions, a better car, a better house, as soon as we get something we want, we get used to it and then feel like we need more to get any happiness.” The pathway to actually feeling happier is somewhat counterintuitive. Despite our modern self-absorbed culture, research shows that happy people are more focused on other people’s needs rather than their own, not because they’re forced to—they choose to. Happy people are socially connected and consistently count their blessings. Happy people are present in the moment and have a life that is satisfying.

So, how do the rest of us mortals get there? According to Santos, it’s possible. Her course offers tips and exercises to build happiness in your life. Good health is a priority. Exercise, nutrition, meditation, and adequate sleep all contribute to happiness. Social engagement is a key component as well and she encourages nurturing old and new connections. Time is also important. According to Santos, “We’re literally starving for time and the research shows that time famine seems to affect our bodies almost like real hunger famine.” Lastly, gratitude needs to be a focus rather than venting. Santos adds, “Griping and complaining when nothing ever changes doesn’t really work. You’re training your attention to focus on negative stuff. Think in a more positive way, in a problem-solving way so you’re thinking through the issues that are bothering you.”

The response to the class has been overwhelming. Over a thousand students showed up for the first meeting and it has since become the most sought after class in the university’s 300-year history. The content is now offered online as The Science of Well-Being with over 3 million participants from hundreds of different countries as far off the beaten path as Antarctica. Dr. Santos also hosts the popular podcast The Happiness Lab.

Says Santos, “It really shows that people all over the planet want these tips for how they can feel happier. The evidence suggests if you engage with these things, you will become happier, but just like all good things in life, it’s going to take effort.”

Neuroplasticity is the ability of brains to physically change in response to stimuli. Human brains are changing as a result of our interaction with technology. For Pulitzer Prize finalist Nicholas Carr, his interest in this phenomenon started with himself. “I seemed to be losing my ability to concentrate, to focus my mind. I began to suspect that it was all the time I was spending online in front of a computer screen.” Carr launched into researching how our brains are affected by technology and the history of technology. His intuition proved to be correct, and his worry turned into a real concern.

When the internet was emerging, Carr was excited by the possibilities. “Human beings are by nature information gatherers and our minds tend to be attracted to whatever’s most salient or important in our environment.” Carr understood that this could be a wonderful and powerful tool, but anticipated risks. “Technology is either going to solve all the problems with the world, or it’s going to create all the problems in the world.” His research showed that technology was evolving to do both.

According to Carr, access to unlimited information is a double-edged sword. While these tools have been beneficial especially for people who have felt isolated, endless amounts of unfiltered information moving past in a constant blur actually undermine deep thinking and reinforce biases. It promotes shallow thinking and encourages people into tribes of beliefs rather than broadening their perspective. The smartphone and social media took this to warp speed.

The constant presence of these devices also has resulted in unrelenting extraction of human attention. We simply can’t help ourselves from checking our phones, our social media, or being on the internet. If your phone is even nearby, it will draw your attention. One scientist described cell phones as a “divisive device of supernormal salience” because it contains so much—our photographs, our social lives, news, entertainment, everything that’s salient or important to us in any given moment.

Carr certainly doesn’t advocate for the elimination of technology but rather the informed use of technology and a balance with real human interaction and deep thinking. “It’s attentive thinking that unlocks the full potential of the human mind. There’s a whole lot of activities that are actually more enjoyable and fulfilling if you do them with your full attention without being constantly distracted by technology.”

It’s a compelling argument for closing your laptop, turning off notifications, and putting that smartphone down—in another room far, far away.

Americans are the sickest and most overweight people in the world according to Rip Esselstyn. It’s a crisis that he is working to influence. As a former firefighter and elite professional athlete, Esselstyn has always invested in his health with a vegan diet. His metamorphosis into a health activist and food author all began with a bet at his Austin, Texas fire station. He challenged his Engine 2 Firehouse to follow what he has coined as a “plant-strong” diet for 28 days. The results were so impressive that he documented them in his best-selling book The Engine 2 Diet. Esselstyn’s experiment fueled his desire to show the connection between a plant-based diet and good health.

Since that firehouse challenge, Esselstyn has published three more books, Plant-Strong (2014), The Engine 2 Seven-Day Rescue Diet (2017), and The Engine 2 Cookbook (2018). He executive produced a documentary film on the topic and founded the organization Engine 2, which develops and implements programs to educate and nurture plant-strong living. He also hosts the popular Plant-Strong Podcast.

Says Esselstyn, medical professionals don’t get enough nutritional training and consumers don’t get enough information. “The five-headed chronic Western disease dragon is heart disease, diabetes, breast cancer, prostate cancer, and obesity—a whole-food plant-based diet is singularly the silver bullet that can truly help.” Esselstyn adds, “It’s literally all because of what we’re putting into our mouths, the processed refined foods, the animal products, the animal byproducts—these are weak, problematic, and insidiously destructive foods.”

He describes his plant-strong diet as “a vegan diet with cajones.” It omits meat, fish, eggs, dairy, and processed foods. It includes “plants as close to fully grown as possible that are minimally processed.”

The benefits go beyond immediate health. According to Esselstyn, research is indicating a positive impact on human longevity and aging. “A whole-food plant-based diet is the only way of eating that has been shown to actually lengthen telomeres that are responsible for our lifespan.” There is also a growing body of evidence that the health of the planet is also at stake. “Animal agriculture is the number one contributor to global greenhouse gas emissions.”

After more than twenty years into his mission to promote plant-based nutrition, Esselstyn isn’t surprised that it is taking time for people to embrace this way of eating. “How many studies had to come out before the American public (realized) smoking isn’t good for them? It took over 7,000 studies and almost 30 years before the medical community got behind that. It’s the same thing with eating this way.”

While he has authored six books, including four New York Times bestsellers, the actual task of writing has always been “freaking hard” for Daniel Pink. That struggle and the subsequent search for guidance revealed a treasure trove of social science data on timing and human performance. Pink’s quest revealed that our brainpower changes in significant and important ways over the course of a day. We have a daily high point (peak), a low point (trough), and a transition period (recovery). Says Pink, “If you apply this cycle to a type of task, you can figure out a better, smarter, more strategic way to configure your own day.”

When this daily time cycle begins and ends depends on your individual “chronotype” or natural inclination. Are you an early bird—naturally waking up early and going to sleep early? Are you a night owl—waking up late and going to sleep late? Or, are you somewhere in between? The key is to match your chronotype to the requirements of the task and then align that with the time of day. Pink’s research also suggests that if you’re planning to make a big change in your life, you’re better off using what he calls “a fresh start date” such as a Monday or the first of the month. Beyond the home office, Pink claims these timing structures can improve performance in businesses, schools, and other organizations.

Pink has also applied social science data to other aspects of human behaviors such as motivation, mood, and persuasion. Some of the findings are surprising. Choral singing is almost as good for us as exercise. Synchronized group activities and being outside boosts our mood and even our immune system. Human beings love rewards and are easily motivated by what Pink calls “If/Then” rewards for short term tasks. “If you do this, then you get that.” To successfully persuade someone, help them see things afresh by changing the context and allowing them to come to the desired conclusion on their own.

There are so many useful ways to apply social science data to daily life and decision-making. “For example” says Pink, “don’t schedule surgery in the afternoon if the doctor is a morning person or a court date in the morning if the judge is a night owl.”

Otherwise, you may have to take them outside and reward them with a sing-a-long.

Growing up in rural North Carolina, all Ron Clark wanted was adventure and travel. He had no intention of staying in one place or being a teacher. When his first overseas tour was cut short by illness, Clark found himself back home and filling in as a substitute teacher. A permanent teaching position followed in a school known for students with behavior problems and learning disabilities. That challenge launched the adventure of a lifetime. With energy and creativity, Clark turned his classroom around as his students succeeded academically and became the best behaved in the school. He soon found himself in New York City teaching in a problematic Harlem school. He influenced such a positive dramatic shift within his students that the experience was turned into a television movie , The Ron Clark Story. Trips to the White House and The Oprah Winfrey Show came soon after as well as the Disney American Teacher of the Year Award.

Inspired by his grandmother’s codes of conduct and encouraged by Oprah Winfrey, Clark published The Essential 55: An Award-Winning Educator’s Rules for Discovering the Successful Student in Every Child. Other books followed, The Excellent 11: Qualities Teachers and Parents Use to Motivate, Inspire, and Educate and Move Your Bus which applies his successful leadership principles to the business world. Clark’s rising fame has answered his journeyman spirit. He has traveled the world sharing his methodologies. However, his real passion still lies in the classroom. In 2004, Clark opened the doors to The Ron Clark Academy in Atlanta.

The highly-acclaimed, nonprofit middle school has received both national and international recognition for its success in creating a supportive, dynamic learning environment that promotes academic excellence and fosters leadership. The Academy is also a demonstration school where visiting educators can observe and learn to incorporate Clark’s methodologies into their own classrooms. “We have 85 thousand educators who have been trained here so far and now those 85 thousand teachers are around the world in classrooms making it harder, making it more fun, building better relationships with kids, and we’ve shown them how to handle (tough) situations.” When Covid-19 shuttered schools, the RCA pivoted quickly to online teaching and shared their new methods with other educators. Over 200,000 teachers logged into the online training.

The impact of Clark’s methods is clearly visible with his Atlanta students and his pride is evident— “100% of our students for the last 13 years have graduated high school and 90% of our students are either in college or they’ve already graduated. They’re at some of the best colleges in the nation—Morehouse, Yale, Princeton, Spellman, Howard, Duke, Georgia Tech. We’ve had a great deal of success. We’ve shown our method works and we share it with other people.”

Adds Clark, “What we do is magical. We can change a life if we don’t give up and we don’t stop.”

Meredith Walker has deep roots in Texas, but her career and life passions have taken her all over the world. It’s an unscripted pathway that she wants to encourage other young women to consider. “If you think you’re allowed to try a lot of things, then you’ll try a lot of things. But if you feel like this is what’s acceptable, you’ll kind of stay there.”

Walker got her feet wet working with acclaimed journalist Linda Ellerbee and Nick News. Rising from intern to producer at warp speed, she traveled the U.S. interviewing children for the Peabody and Emmy award-winning series. When an opportunity to join Saturday Night Live presented itself, she jumped on it. Head of Talent for SNL was an exhilarating experience and also where she met actress, best friend, and long time collaborator Amy Poehler. Through their shared experiences, the pair recognized a gap in content for young girls.

What started as an online “clubhouse” primarily for girls has evolved to become an inclusive, positive online community for anyone who identifies with its mission of positive self-identification and advocacy. Walker travels to promote that mission for Smart Girls and beyond. She served as the journalism envoy for the U.S. State Department Bureau of Culture and Education’s mission to the Al Za’atari and Emirates Refugee Camps and visited remote primary-care clinics on delegations to Haiti and Malawi.

Her new interview series, Life Unscripted with Meredith Walker on Nelda TV builds upon the same premise of filling a gap in important content by telling the stories of interesting and dynamic women. Says Walker, “They’ve reached a place where they’re not letting society define who they are or what success means for them.”

Living “unscripted” is a maxim she has embraced herself. “It’s been an interesting and winding journey. I had a sense of the kind of person I wanted to be in the world. I had no idea how I would get there. I’m just so glad I made it.”

Her advice—“The way that you ‘unscript’ your life is, first of all, understanding the difference between what other’s expectations are and what you really want.”