
7 Tips To Burn Fat & Build Muscle At The Same Time
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Cori Lefkowith, of “Redefining Strength” and “Strong At Any Age” fame, has her formula to share:
Know your priorities
We’ll not keep the 7 tips a mystery; they are:
- Determine your primary goal: decide whether your main focus is losing fat while building muscle or building muscle while trimming up. This choice will influence your calorie intake, macros, and cardio approach.
- Start tracking: spend 7–14 days logging your current food intake, including calories, protein, carbs, and fats, without taking any particular action to change them yet. Understanding your baseline will help tailor your diet and exercise plan.
- Prioritize strength training: focus on strength work over cardio to build muscle. Avoid turning strength sessions into cardio by rushing between sets—allow adequate rest for muscle progression.
- Center your meals on protein: adjust your protein intake based on your primary goal. For fat loss while gaining muscle, aim for 40-45% of calories from protein. For building muscle while losing fat, aim for 30-40% protein, with attention to maintaining sufficient carbs.
- Set your calories: after adjusting protein, fine-tune your calorie intake. However, make only small changes (e.g. 100 calories up or down) and reassess every 2–3 weeks to avoid extreme deficits or surpluses.
- Adjust your cardio: prioritize strength training but use walking as low-impact cardio. Avoid excessive cardio that may hinder muscle gains, and use strategic HIIT sessions if needed.
- Ditch the scale: avoid using the scale as your sole measure of progress. Instead, rely on measurements, progress photos, and how your clothes fit to track body recomposition effectively.
For more on all of these, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Can You Gain Muscle & Lose Fat At The Same Time? ← we got this question in our Q&A day not long back, and here was our answer. We went for a less numbers-based approach, and a more principles-based approach. Both ways work, so by all means pick whichever method you personally find better suits how you like to do things!
Take care!
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Stretching for 50+ – by Dr. Karl Knopf
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Dr. Knopf explores in this book the two-way relationship between aging and stretching (i.e., each can have a large impact on the other). Thinking about stretching in those terms is an important reframe for going into any stretching program. We’d say “after the age of 50”, but honestly, at any age. But this book is written with over-50s in mind, as the title goes.
There’s an extensive encyclopedic section on stretches per body part, which is exactly as you might expect from any book of this kind. There is also a flexibility self-assessment, so that progress can be measured easily, and so that the reader knows where might need more improvement.
Perhaps this book’s greatest strength is the section on specialized programs based on things ranging from working to improve symptoms of any chronic conditions you may have (or at least working around them, if outright improvement is not possible by stretching), to your recreational activities of importance to you—so, what kinds of flexibilities will be important to you, and also, what kinds of injury you are most likely to need to avoid.
Bottom line: if you’re 50 and would like to do more stretching and less aging, then this book can help with that.
Click here to check out Stretching for 50+, and extend your healthspan!
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Mango vs Passion Fruit – Which is Healthier?
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Our Verdict
When comparing mango to passion fruit, we picked the passion fruit.
Why?
Both have their merits! But…
In terms of macros, passion fruit has 6.5x the fiber, as well as 1.5x the carbs and a little over 2x the protein, making it the most nutritionally dense option in this categories, especially for fiber!
In the category of vitamins, mango has more of vitamins B6, B9, C, E, and K, while passion fruit has more of vitamins A, B2, and B3. A win for mango in this round!
When it comes to minerals, mango has (slightly) more copper, while passion fruit has more calcium, iron, magnesium, phosphorus, potassium, and zinc. A clear win for passion fruit, especially when we take the margins of difference into account (which are much greater for most of passion fruit’s higher-scoring minerals).
Adding up the sections makes for an overall win for passion fruit, but as we said, each has its merits, so by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
What’s Your Plant Diversity Score?
Enjoy!
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Red Light Therapy Every Day For 5 Years (Plus New Research)!
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And how to get the most out of the correct kind of device:
There’s no stopping this red light
Over the past 5 years, the use of red light therapy (RLT) has moved from being a fringe “biohack” to a more mainstream, research-backed tool.
It’s not new, though! RLT originated in the 1960s when a Hungarian scientist observed improved wound healing and hair growth in rodents exposed to low-level red light.
Now here in the modern era, strong evidence supports red light therapy for wound healing, collagen production, skin health, and treating hair loss, nerve damage in extremities, and age-related macular degeneration.
Going down the list, less certain but promising applications include muscle recovery, ameliorating depression symptoms, managing the pain of conditions ranging from osteoarthritis to fibromyalgia, and improving metabolic and cardiovascular health.
How it works: it’s not magic; red and near-infrared light stimulate mitochondria by interacting with cytochrome c oxidase, increasing ATP production and thus cellular energy. Other mechanisms include reactive oxygen species signaling for tissue repair and nitric oxide release to improve oxygen availability.
What kind of device is best: simpler devices with red (around 660nm) and near-infrared (around 830nm) wavelengths are more effective than more complex devices with additional wavelengths (including multicolored lights).
This is particularly important as wavelengths above 1000nm or below 500nm can irritate sensitive skin and (ironically) cause redness rather than calming effects.
As with many things, consistent use—ideally daily or at least 5 times per week—is necessary to see noticeable benefits.
And of course, results are best supported by a broader routine including skincare (e.g. tretinoin), diet, exercise, and sleep, rather than relying on RLT to do all the work alone. Your body is, after all, a system of systems, and works best when treated holistically!
For more on all of this, enjoy:
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Want to learn more?
You might also like:
Casting Yourself In A Healthier Light ← our main feature about RLT
Take care!
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Mung Beans vs Red Lentils – Which is Healthier?
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Our Verdict
When comparing mung beans to red lentils, we picked the lentils.
Why?
Both are great! But the lentils win on overall nutritional density.
In terms of macros, they have approximately the same carbs and fiber, and are both low glycemic index foods. The deciding factor is that the lentils have slightly more protein—but it’s not a huge difference; both are very good sources of protein.
In the category of vitamins, mung beans have more of vitamins A, E, and K, while red lentils have more of vitamins B1, B2, B3, B5, B6, B9, C, and choline. An easy win for lentils.
When it comes to minerals, again both are great, but mung beans have more calcium and magnesium (hence the green color) while red lentils have more copper, iron, manganese, phosphorus, potassium, selenium, and zinc. Another clear win for lentils.
Polyphenols are also a worthy category to note here; both have plenty, but red lentils have more, especially flavonols, anthocyanidins, proanthocyanidins, and anthocyanins (whence the red color).
In short: enjoy both, because diversity is almost always best. But if you’re picking one, red lentils are the most nutritious of the two.
Want to learn more?
You might like to read:
Sprout Your Seeds, Grains, Beans, Etc
Take care!
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How Safe Is Botox, Really?
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Botox is the brand name of a drug made from botulinum toxin type A, which is made by the bacteria Clostridium botulinum.
This is the same toxin responsible for botulism, so the fact it even has a brand name might be considered a fun sign of where we are as a species.
However! It’s certainly popular, so let’s examine the science.
Cosmetic or therapeutic?
Being as it is a paralytic agent, it’s injected into muscles, usually of the face, usually to temporarily reduce the appearance of wrinkles.
- Sometimes this is because people don’t like to have wrinkles
- Sometimes this is because people have strabismus (misaligned eyes) or blepharospasm (twitching eyes) and the same paralysing agent can fix that
The former category is the most common, by far, but the latter category is overrepresented when it comes to reported adverse effects, i.e., people who have it to treat those conditions, are more likely to report problems. There are two main ways we can interpret that, if we want to hypothesize about causality:
- people who have Botox for therapeutic rather than cosmetic reasons are more likely to experience adverse effects, perhaps because of the underlying condition being treated (actual causality)
- people who have Botox for cosmetic rather than therapeutic reasons were happier to be having it in the first place, and thus less likely to report adverse effects if experienced (reporting bias)
You can read about the stats behind this, here:
We may note that in some cases, cosmetic procedures could be considered therapeutic, if it improves someone’s mental health, but even then there is a distinction.
For cosmetic surgery, for example, satisfaction rates vary thus:
- In “type change” (e.g. rhinoplasty), more psychological adjustment is needed, but when it’s all over, the person has a new nose and, statistically speaking, is usually happy with it.
- In “restorative” (e.g. facelift), less psychological adjustment is needed (as it’s just a return to a previous state), so a person will usually be happy quickly, but ultimately it is merely “kicking the can down the road” if the underlying problem is “fear of aging”, for example. In such a case, likely talking therapy would be beneficial—whether in place of, or alongside, cosmetic surgery.
For more details, see: The Many Faces Of Cosmetic Surgery
For Botox, this is of course “restorative”, and thus (per the science, which we link above) is less likely to result in any lasting improvement in mental health.
And what are the risks?
The recorded possible side effects are quite a laundry list:
- difficulty swallowing
- drooping eyelid
- neck weakness
- nausea
- vomiting
- blurred vision
- general or marked weakness
- difficulty chewing
- hoarseness
- edema
- difficulty speaking
- heart palpitations
But, anyone who has ever read the information leaflet that comes with pretty much any medication will note that in order to cover bases, anything that got reported, even if there was no evidence of association, gets listed.
With this in mind, a large review of evidence (with a total n=42,405) found:
❝…in all enrolled facial rejuvenation studies, patients in the BTX-A group had significantly more AEs than those patients in the placebo group (RR = 1.24; 95 % CI 1.07-1.43; p = 0.003).
For crow’s feet lines injection analysis, the BTX-A group did not exhibit any significant increase in AEs compared with the control group (RR = 1.19; 95 % CI 0.96-1.48; p = 0.12), except in injection site hematoma (RR = 2.14; 95 % CI 1.13-4.07; p = 0.02) in the treatment group.
For frown wrinkle injection analysis, AEs were significantly observed in the BTX-A group (RR = 1.47; 95 % CI 1.23-1.77; p < 0.0001), particularly headaches (RR = 1.53; 95 % CI 1.15-2.03; p = 0.003), eyelid ptosis (RR = 5.56; 95 % CI 1.68-18.38; p = 0.005), and heavy eyelids (RR = 6.94; 95 % CI 1.27-37.93; p = 0.03).❞
AE = adverse event
Translating those stats from sciencese, we can summarize in broad terms* as follows:
- In total, the chance of adverse effects was 24% higher than placebo
- For crow’s feet wrinkle treatments, there was no significant increase, except in the case of injection site hematoma (2x increased risk compared to placebo), which is a little unsightly but is temporary and harmless
- For frown line wrinkle treatments, there as a 53% increased chance of headaches, and a 6x increased chance of heavy/drooping eyelids (which is really not too surprising if you inject a paralysing agent into the muscles next to the muscles that hold them up)
*we also rounded and averaged some figures for readability
In general, these risks have been considered acceptable by the medical establishment as a whole, for example:
❝Treatment with Botox is simple, safe and an effective modality for reduction of forehead wrinkles. It offers an alternative management in a cost-effective way when compared to surgical procedures.❞
Read in full: An Evaluation of Use of Botulinum Toxin Type A in the Management of Dynamic Forehead Wrinkles – A Clinical Study
Your own opinion of the acceptability of these risks may vary, of course.
But watch out!
Botox, administered skillfully by a professional, has a very different risk profile to fake Botox and/or administered incorrectly:
CDC | Harmful Reactions Linked to Counterfeit “Botox” or Mishandled Botulinum Toxin Injections
So, take care!
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Strawberries vs Blackberries – Which is Healthier?
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Our Verdict
When comparing strawberries to blackberries, we picked the blackberries.
Why?
Shocking nobody, both are very healthy options. However, blackberries do come out on top:
In terms of macros, the main thing that sets them apart is that blackberries have more than 2x the fiber. Other differences in macros are also in blackberries’ favor, but only very marginally, so we’ll not distract with those here. The fiber difference is distinctly significant, though.
In the category of vitamins, blackberries lead with more of vitamins A, B2, B3, B5, B9, E, and K, as well as more choline. Meanwhile, strawberries boast more of vitamins B1, B6, and C. So, a 8:2 advantage for blackberries (and some of the margins are very large, such as 9x more choline, 4x more vitamin E, and nearly 18x more vitamin A).
When it comes to minerals, things are not less clear: blackberries have considerably more calcium, copper, iron, magnesium, manganese, and zinc. The two fruits are equal in other minerals that they both contain, and strawberries don’t contain any mineral in greater amounts than blackberries do.
A discussion of these berries’ health benefits would be incomplete without at least mentioning polyphenols, but both of them are equally good sources of such, so there’s no distinction to set one above the other in this category.
As ever, enjoy both, though! Diversity is good.
Want to learn more?
You might like to read:
- Strawberries vs Cherries – Which is Healthier?
- Blackberries vs Blueberries – Which is Healthier?
- Strawberries vs Raspberries – Which is Healthier?
Take care!
Don’t Forget…
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