I Contain Multitudes – by Ed Yong

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A little while back we reviewed a book (Planet of Viruses) about the role of viruses in our lives, beyond the obvious. Today’s book gives the same treatment to microbes in general—mostly bacteria.

We all know about pathogens, and we all know about gut microbiota and that some (hopefully the majority) there are good for our health. This book covers those things too, but also much more.

Pulitzer Prize-winning science writer Ed Yong takes a big picture view (albeit, of some very small things) and looks at the many ways microbes keep us alive, directly or indirectly. From the microbes that convert certain proteins in breast milk into a form that babies can digest (yes, this means we produce nutrients in breast milk that have been evolved solely to feed that bacterium), to those without which agriculture would simply not work, we’re brought to realize how much our continued existence is contingent on our trillions of tiny friends.

The style throughout is easy-reading pop-science, very accessible. There’s also plenty in terms of practical take-away value, when it comes to adjusting our modern lives to better optimize the benefits we get from microbes—inside and out.

Bottom line: if you’d like to learn about the role of microbes in our life beyond “these ones are pathogens” and “these ones help our digestion”, this is the book for you.

Click here to check out I Contain Multitudes, and learn more about yours and those around you!

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    Syphilis drug shortage puts pregnant women and babies at risk. Government inaction fuels crisis. Pfizer blames demand surge. Clinics struggle to find affordable treatment.

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  • The Many Benefits Of Taking PQQ

    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.

    We’re going to start this one by quoting directly from the journal “Current Research in Food Science”, because it provides a very convenient list of benefits for us to look at:

    • PQQ is a potent antioxidant that supports redox balance and mitochondrial function, vital for energy and health.
    • PQQ contributes to lipid metabolism regulation, indicating potential benefits for energy management.
    • PQQ supplementation is linked to weight control, improved insulin sensitivity, and may help prevent metabolic disorders.
    • PQQ may attenuate inflammation, bolster cognitive and cardiovascular health, and potentially assist in cancer therapies.

    Future research should investigate PQQ dosages, long-term outcomes, and its potential for metabolic and cognitive health. The translation of PQQ research into clinical practice could offer new strategies for managing metabolic disorders, enhancing cognitive health, and potentially extending lifespan.

    Source: Pyrroloquinoline Quinone (PQQ): Its impact on human health and potential benefits: PQQ: Human health impacts and benefits

    What is it?

    It’s a redox-active (and thus antioxidant) quinone molecule, and essential vitamin co-factor, that not only helps mitochondria to do their thing, but also supports the creation of new mitochondria.

    For more detail, you can read all about that here: Pyrroloquinoline Quinone, a Redox-Active o-Quinone, Stimulates Mitochondrial Biogenesis by Activating the SIRT1/PGC-1α Signaling Pathway

    It’s first and foremost made by bacteria, and/but it’s present in many foods, including kiwi fruit, spinach, celery, soybeans, human breast milk, and mouse breast milk.

    You may be wondering why “mouse breast milk” makes the list. The causal reason is simply that research scientists do a lot of work with mice, and so it was discovered. If you would argue it is not a food because it is breast milk from another species, then ask yourself if you would have said the same if it came from a cow or goat—only social convention makes it different!

    For any vegans reading: ok, you get a free pass on this one :p

    This information sourced from: Pyrroloquinoline Quinone: Its Profile, Effects on the Liver and Implications for Health and Disease Prevention

    On which note…

    Against non-alcoholic fatty liver disease

    From the above-linked study:

    ❝Antioxidant supplementation can reverse hepatic steatosis, suggesting dietary antioxidants might have potential as therapeutics for nonalcoholic fatty liver disease (NAFLD) or nonalcoholic steatohepatitis (NASH).

    An extraordinarily potent dietary antioxidant is pyrroloquinoline quinone (PQQ). PQQ is a ubiquitous, natural, and essential bacterial cofactor found in soil, plants, and interstellar dust. The major source of PQQ in mammals is dietary; it is common in leafy vegetables, fruits, and legumes, especially soy, and is found in high concentrations in human and mouse breast milk.

    This chapter reviews chemical and biological properties enabling PQQ’s pleiotropic actions, which include modulating multiple signaling pathways directly (NF-κB, JNK, JAK-STAT) and indirectly (Wnt, Notch, Hedgehog, Akt) to improve liver pathophysiology. The role of PQQ in the microbiome is discussed, as PQQ-secreting probiotics ameliorate oxidative stress–induced injury systemwide. A limited number of human trials are summarized, showing safety and efficacy of PQQ

    …which is all certainly good to see.

    Source: Ibid.

    Against obesity

    And especially, against metabolic obesity, in other words, against the accumulation of visceral and hepatic fat, which are much much worse for the health than subcutaneous fat (that’s the fat you can physically squish and squeeze from the outside with your hands):

    ❝In addition to inhibiting lipogenesis, PQQ can increase mitochondria number and function, leading to improved lipid metabolism. Besides diet-induced obesity, PQQ ameliorates programing obesity of the offspring through maternal supplementation and alters gut microbiota, which reduces obesity risk.

    In obesity progression, PQQ mitigates mitochondrial dysfunction and obesity-associated inflammation, resulting in the amelioration of the progression of obesity co-morbidities, including non-alcoholic fatty liver disease, chronic kidney disease, and Type 2 diabetes.

    Overall, PQQ has great potential as an anti-obesity and preventive agent for obesity-related complications.❞

    Read in full: Pyrroloquinoline-quinone to reduce fat accumulation and ameliorate obesity progression

    Against aging

    This one’s particularly interesting, because…

    ❝PQQ’s modulation of lactate acid and perhaps other dehydrogenases enhance NAD+-dependent sirtuin activity, along with the sirtuin targets, such as PGC-1α, NRF-1, NRF-2 and TFAM; thus, mediating mitochondrial functions. Taken together, current observations suggest vitamin-like PQQ has strong potential as a potent therapeutic nutraceutical❞

    Read in full: Pyrroloquinoline-Quinone Is More Than an Antioxidant: A Vitamin-like Accessory Factor Important in Health and Disease Prevention

    If you’re not sure about what NAD+ is, you can read about it here: NAD+ Against Aging

    And if you’re not sure what sirtuins do, you can read about those here: Dr. Greger’s Anti-Aging Eight ← it’s at the bottom!

    Want to try some?

    As mentioned, it can be found in certain foods, but to guarantee getting enough, and/or if you’d simply like it in supplement form, here’s an example product on Amazon 😎

    Enjoy!

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  • The New Menopause – by Dr. Mary Claire Haver

    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.

    The author is most famous for “The Galveston Diet”, which book is astonishingly similar in its content, chapters, format, etc to Nikki Williams’ “It’s Not You, It’s Your Hormones” which came out a few years previously but didn’t get the same marketing.

    Nonetheless, this time Dr. Haver has something new to add, and we think it’s worth a read.

    The general theme of this book is a comprehensive overview of the menopause, experientially (subjective to the person going through it) and empirically (by science), from start to finish and beyond. This book’s more about human physiology, and less about diet than the previous.

    Dr. Haver also discusses in-depth how estrogen is thought of as a sex hormone (and it is), to the point that people consider it perhaps expendable, and forget (or are simply unaware) that we have estrogen receptors throughout our bodies and estrogen is vital for maintaining many other bodily functions, including your heart, cognitive function, bone integrity, blood sugar balance, and more.

    (in case you’re wondering “why don’t men fall to bits, then?”, don’t worry, their testosterone does these things for them. Testosterone is orders of magnitude less potent than estrogen, mg for mg, so they need a lot more of it, but under good conditions they produce plenty so it’s fine)

    But, the amount of testosterone available to peri/postmenopausal women is simply not enough to do that job (and it’d also result in a transition of secondary sex characteristics, which for most people would be very unwanted), so, something else needs to be done.

    Dr. Haver also discusses in detail the benefits and risks of HRT and how to get/manage them, respectively, with the latest up-to-date research (at time of going to print; the book was published in April 2024).

    Bottom line: if you want to know what’s going on with your peri- or post-menopausal body and how it could be better (or if you want to know what’s going on with someone else approaching/experiencing menopause), then this is a top-tier book.

    Click here to check out The New Menopause, and know what’s going on and what to do about it!

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  • The Myth of Normal – by Dr. Gabor Maté and Daniel Maté

    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.

    A lot of popular beliefs (and books!) start with the assumption that everyone is, broadly speaking, “normal”. That major diversions from “normal” happen only to other people… And that minor diversions from “normal” are just something to suck up and get over—magically effecting a return to “normalcy”.

    Dr. Maté, however, will have none of these unhelpful brush-offs, and observes that in fact most if not all of us have been battered by the fates one way or another. We just:

    • note that we have more similarities than differences, and
    • tend to hide our own differences (to be accepted) or overlook other people’s (to make them more acceptable).

    How is this more helpful? Well, the above approach isn’t always, but Mate has an improvement to offer:

    We must see flawed humans (including ourselves) as the product of our environments… and/but see this a reason to look at improving those environments!

    Beyond that…

    The final nine chapters of the books he devotes to “pathways to wholeness” and, in a nutshell, recovery. Recovery from whatever it was for you. And if you’ve had a life free from anything that needs recovering from, then congratulations! You doubtlessly have at least one loved one who wasn’t so lucky, though, so this book still makes for excellent reading.

    Dr. Maté was awarded the Order of Canada for his medical work and writing. His work has mostly been about addiction, trauma, stress, and childhood development. He co-wrote this book with his son, Daniel.

    Check out The Myth of Normal on Amazon today!

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Related Posts

  • The Autoimmune Cure – by Dr. Sara Gottfried
  • Why You Probably Need More Sleep

    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.

    Sleep: yes, you really do still need it!

    We asked you how much sleep you usually get, and got the above-pictured, below-described set of responses:

    • A little of a third of all respondents selected the option “< 7 hours”
    • However, because respondents also selected options such as < 6 hours, < 5 hours, and < 4 hours, so if we include those in the tally, the actual total percentage of respondents who reported getting under 7 hours, is actually more like 62%, or just under two thirds of all respondents.
    • Nine respondents, which was about 5% of the total, reported usually getting under 4 hours sleep
    • A little over quarter of respondents reported usually getting between 7 and 8 hours sleep
    • Fifteen respondents, which was a little under 10% of the total, reported usually getting between 8 and 9 hours of sleep
    • Three respondents, which was a little under 2% of the total, reported getting over 9 hours of sleep
    • In terms of the classic “you should get 7–9 hours sleep”, approximately a third of respondents reported getting this amount.

    You need to get 7–9 hours sleep: True or False?

    True! Unless you have a (rare!) mutated ADRB1 gene, which reduces that.

    The way to know whether you have this, without genomic testing to know for sure, is: do you regularly get under 6.5 hours sleep, and yet continue to go through life bright-eyed and bushy-tailed? If so, you probably have that gene. If you experience daytime fatigue, brain fog, and restlessness, you probably don’t.

    About that mutated ADRB1 gene:

    NIH | Gene identified in people who need little sleep

    Quality of sleep matters as much as duration, and a lot of studies use the “RU-Sated” framework, which assesses six key dimensions of sleep that have been consistently associated with better health outcomes. These are:

    • regularity / usual hours
    • satisfaction with sleep
    • alertness during waking hours
    • timing of sleep
    • efficiency of sleep
    • duration of sleep

    But, that doesn’t mean that you can skimp on the last one if the others are in order. In fact, getting a good 7 hours sleep can reduce your risk of getting a cold by three or four times (compared with six or fewer hours):

    Behaviorally Assessed Sleep and Susceptibility to the Common Cold

    ^This study was about the common cold, but you may be aware there are more serious respiratory viruses freely available, and you don’t want those, either.

    Napping is good for the health: True or False?

    True or False, depending on how you’re doing it!

    If you’re trying to do it to sleep less in total (per polyphasic sleep scheduling), then no, this will not work in any sustainable fashion and will be ruinous to the health. We did a Mythbusting Friday special on specifically this, a while back:

    Could Just Two Hours Sleep Per Day Be Enough?

    PS: you might remember Betteridge’s Law of Headlines

    If you’re doing it as a energy-boosting supplement to a reasonable night’s sleep, napping can indeed be beneficial to the health, and can give benefits such as:

    However! There is still a right and a wrong way to go about it, and we wrote about this previously, for a Saturday Life Hacks edition of 10almonds:

    How To Nap Like A Pro (No More “Sleep Hangovers”!)

    As we get older, we need less sleep: True or False

    False, with one small caveat.

    The small caveat: children and adolescents need 9–12 hours sleep because, uncredited as it goes, they are doing some seriously impressive bodybuilding, and that is exhausting to the body. So, an adult (with a normal lifestyle, who is not a bodybuilder) will tend to need less sleep than a child/adolescent.

    But, the statement “As we get older, we need less sleep” is generally taken to mean “People in the 65+ age bracket need less sleep than younger adults”, and this popular myth is based on anecdotal observational evidence: older people tend to sleep less (as our survey above shows! For any who aren’t aware, our readership is heavily weighted towards the 60+ demographic), and still continue functioning, after all.

    Just because we survive something with a degree of resilience doesn’t mean it’s good for us.

    In fact, there can be serious health risks from not getting enough sleep in later years, for example:

    Sleep deficiency promotes Alzheimer’s disease development and progression

    Want to get better sleep?

    What gets measured, gets done. Sleep tracking apps can be a really good tool for getting one’s sleep on a healthier track. We compared and contrasted some popular ones:

    The Head-To-Head Of Google and Apple’s Top Apps For Getting Your Head Down

    Take good care of yourself!

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  • Hashimoto’s Food Pharmacology – by Dr. Izabella Wentz

    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.

    The author is a doctor of pharmacology, and we’ve featured her before as an expert on Hashimoto’s, which she has. She has recommendations about specific blood tests and medications, but in this book she’s mainly focussing on what she calls the “three Rs” of managing hypothyroidism:

    1. Remove the causes and triggers of your hypothyroidism, so far as possible
    2. Repair the damage caused to your body, especially your gut
    3. Replace the thyroid hormones and related things in which your body has become deficient

    To this end, she provides recipes that avoid processed meats and unfermented dairy, and include plenty of nutrient-dense whole foods specifically tailored to meet the nutritional needs of someone with hypothyroidism.

    A nice bonus of the presentation of recipes (of which there are 125, if we include things like “mint tea” and “tomato sauce” and “hot lemon water” as recipes) is explaining the thyroid-supporting elements of each recipe.

    A downside for some will be that if you are vegetarian/vegan, this book is very much not, and since many recipes are paleo-style meat dishes, substitutions will change the nutritional profile completely.

    Bottom line: if you have hypothyroidism (especially if: Hashimoto’s) and like meat, this will be a great recipe book for you.

    Click here to check out Hashimoto’s Food Pharmacology, and get cooking!

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  • We analysed almost 1,000 social media posts about 5 popular medical tests. Most were utterly misleading

    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.

    When Kim Kardashian posted on Instagram about having had a full-body MRI, she enthused that the test can be “life saving”, detecting diseases in the earliest stages before symptoms arise.

    What Kardashian neglected to say was there’s no evidence this expensive scan can bring benefits for healthy people. She also didn’t mention it can carry harms including unnecessary diagnoses and inappropriate treatments.

    With this post in mind, we wanted to explore what influencers are telling us about medical tests.

    In a new study published today in JAMA Network Open, we analysed nearly 1,000 Instagram and TikTok posts about five popular medical tests which can all do more harm than good to healthy people, including the full-body MRI scan.

    We found the overwhelming majority of these posts were utterly misleading.

    C-R-V/Shutterstock

    5 controversial tests

    Before we get into the details of what we found, a bit about the five tests included in our study.

    While these tests can be valuable to some, all five carry the risk of overdiagnosis for generally healthy people. Overdiagnosis is the diagnosis of a condition which would have never caused symptoms or problems. Overdiagnosis leads to overtreatment, which can cause unnecessary side effects and stress for the person, and wasted resources for the health system.

    As an example, estimates suggest 29,000 cancers a year are overdiagnosed in Australia alone.

    Overdiagnosis is a global problem, and it’s driven in part by healthy people having tests like these. Often, they’re promoted under the guise of early screening, as a way to “take control” of your health. But most healthy people simply don’t need them.

    These are the five tests we looked at:

    The full-body MRI scan claims to test for up to 500 conditions, including cancer. Yet there is no proven benefit of the scan for healthy people, and a real risk of unnecessary treatment from “false alarm” diagnoses.

    The “egg timer” test (technically known as the AMH, or anti-mullarian hormone test) is often falsely promoted as a fertility test for healthy women. While it may be beneficial for women within a fertility clinic setting, it cannot reliably predict the chance of a woman conceiving, or menopause starting. However, low results can increase fear and anxiety, and lead to unnecessary and expensive fertility treatments.

    Multi-cancer early detection blood tests are being heavily marketed as the “holy grail of cancer detection”, with claims they can screen for more than 50 cancers. In reality, clinical trials are still a long way from finished. There’s no good evidence yet that the benefits will outweigh the harms of unnecessary cancer diagnoses.

    The gut microbiome test of your stool promises “wellness” via early detection of many conditions, from flatulence to depression, again without good evidence of benefit. There’s also concern that test results can lead to wasted resources.

    Testosterone testing in healthy men is not supported by any high-quality evidence, with concerns direct-to-consumer advertising leads men to get tested and take testosterone replacement therapy unnecessarily. Use of testosterone replacement therapy carries its own risk of potential harms with the long-term safety in relation to heart disease and mortality still largely unknown.

    Woman scrolling on a phone
    Multi-cancer early detection blood tests are heavily marketed. Yuri A/Shutterstock

    What we found

    Together with an international group of health researchers, we analysed 982 posts pertaining to the above tests from across Instagram and TikTok. The posts we looked at came from influencers and account holders with at least 1,000 followers, some with a few million followers. In total, the creators of the posts we included had close to 200 million followers.

    Even discounting the bots, that’s a massive amount of influence (and likely doesn’t reflect their actual reach to non-followers too).

    The vast majority of posts were misleading, failing to even mention the possibility of harm arising from taking one of these tests. We found:

    • 87% of posts mentioned test benefits, while only 15% mentioned potential harms
    • only 6% of posts mentioned the risk of overdiagnosis
    • only 6% of posts discussed any scientific evidence, while 34% of posts used personal stories to promote the test
    • 68% of influencers and account holders had financial interests in promoting the test (for example, a partnership, collaboration, sponsorship or selling for their own profit in some way).

    Further analysis revealed medical doctors were slightly more balanced in their posts. They were more likely to mention the harms of the test, and less likely to have a strongly promotional tone.

    A man on public transport looking at a smartphone.
    The vast majority of posts we looked at were misleading. DimaBerlin/Shutterstock

    As all studies do, ours had some limitations. For example, we didn’t analyse comments connected to posts. These may give further insights into the information being provided about these tests, and how social media users perceive them.

    Nonetheless, our findings add to the growing body of evidence showing misleading medical information is widespread on social media.

    What can we do about it?

    Experts have proposed a range of solutions including pre-bunking strategies, which means proactively educating the public about common misinformation techniques.

    However, solutions like these often place responsibility on the individual. And with all the information on social media to navigate, that’s a big ask, even for people with adequate health literacy.

    What’s urgently needed is stronger regulation to prevent misleading information being created and shared in the first place. This is especially important given social media platforms including Instagram are moving away from fact-checking.

    In the meantime, remember that if information about medical tests promoted by influencers sounds too good to be true, it probably is.

    Brooke Nickel, NHMRC Emerging Leader Research Fellow, University of Sydney; Joshua Zadro, NHMRC Emerging Leader Research Fellow, Sydney Musculoskeletal Health, University of Sydney, and Ray Moynihan, Assistant Professor, Faculty of Health Sciences & Medicine, Bond University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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