Getting to Neutral – by Trevor Moawad

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We all know that a pessimistic outlook is self-defeating… And yet, toxic positivity can also be a set-up for failure! At some point, reckless faith in the kindly nature of the universe will get crushed, badly. Sometimes that point is a low point in life… sometimes it’s six times a day. But one thing’s for sure: we can’t “just decide everything will go great!” because the world just doesn’t work that way.

That’s where Trevor Moawad comes in. “Getting to neutral” is not a popular selling point. Everyone wants joy, abundance, and high after high. And neutrality itself is often associated with boredom and soullessness. But, Moawad argues, it doesn’t have to be that way.

This book’s goal—which it accomplishes well—is to provide a framework for being a genuine realist. What does that mean?

“I’m not a pessimist; I’m a realist” – every pessimist ever.

^Not that. That’s not what it means. What it means instead is:

  1. Hope for the best
  2. Prepare for the worst
  3. Adapt as you go

…taking care to use past experiences to inform future decisions, but without falling into the trap of thinking that because something happened a certain way before, it always will in the future.

To be rational, in short. Consciously and actively rational.

Feel the highs! Feel the lows! But keep your baseline when actually making decisions.

Bottom line: this book is as much an antidote to pessimism and self-defeat, as it is to reckless optimism and resultant fragility. Highly recommendable.

Click here to check out “Getting to Neutral” and start creating your best, most reason-based life!

PS: in this book, Moawad draws heavily from his own experiences of battling adversity in the form of cancer—of which he died, before this book’s publication. A poignant reminder that he was right: we won’t always get the most positive outcome of any given situation, so what matters the most is making the best use of the time we have.

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    Bilingualism can shield your brain! Recent research suggests that speaking multiple languages helps maintain brain volume, offering some defense against Alzheimer’s-related memory loss.

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  • What pathogen might spark the next pandemic? How scientists are preparing for ‘disease X’

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    Before the COVID pandemic, the World Health Organization (WHO) had made a list of priority infectious diseases. These were felt to pose a threat to international public health, but where research was still needed to improve their surveillance and diagnosis. In 2018, “disease X” was included, which signified that a pathogen previously not on our radar could cause a pandemic.

    While it’s one thing to acknowledge the limits to our knowledge of the microbial soup we live in, more recent attention has focused on how we might systematically approach future pandemic risks.

    Former US Secretary of Defense Donald Rumsfeld famously talked about “known knowns” (things we know we know), “known unknowns” (things we know we don’t know), and “unknown unknowns” (the things we don’t know we don’t know).

    Although this may have been controversial in its original context of weapons of mass destruction, it provides a way to think about how we might approach future pandemic threats.

    Anna Shvets/Pexels

    Influenza: a ‘known known’

    Influenza is largely a known entity; we essentially have a minor pandemic every winter with small changes in the virus each year. But more major changes can also occur, resulting in spread through populations with little pre-existing immunity. We saw this most recently in 2009 with the swine flu pandemic.

    However, there’s a lot we don’t understand about what drives influenza mutations, how these interact with population-level immunity, and how best to make predictions about transmission, severity and impact each year.

    The current H5N1 subtype of avian influenza (“bird flu”) has spread widely around the world. It has led to the deaths of many millions of birds and spread to several mammalian species including cows in the United States and marine mammals in South America.

    Human cases have been reported in people who have had close contact with infected animals, but fortunately there’s currently no sustained spread between people.

    While detecting influenza in animals is a huge task in a large country such as Australia, there are systems in place to detect and respond to bird flu in wildlife and production animals.

    Scientists in a lab.
    Scientists are continually monitoring a range of pathogens with pandemic potential. Edward Jenner/Pexels

    It’s inevitable there will be more influenza pandemics in the future. But it isn’t always the one we are worried about.

    Attention had been focused on avian influenza since 1997, when an outbreak in birds in Hong Kong caused severe disease in humans. But the subsequent pandemic in 2009 originated in pigs in central Mexico.

    Coronaviruses: an ‘unknown known’

    Although Rumsfeld didn’t talk about “unknown knowns”, coronaviruses would be appropriate for this category. We knew more about coronaviruses than most people might have thought before the COVID pandemic.

    We’d had experience with severe acute respiratory syndrome (SARS) and Middle Eastern respiratory syndrome (MERS) causing large outbreaks. Both are caused by viruses closely related to SARS-CoV-2, the coronavirus that causes COVID. While these might have faded from public consciousness before COVID, coronaviruses were listed in the 2015 WHO list of diseases with pandemic potential.

    Previous research into the earlier coronaviruses proved vital in allowing COVID vaccines to be developed rapidly. For example, the Oxford group’s initial work on a MERS vaccine was key to the development of AstraZeneca’s COVID vaccine.

    Similarly, previous research into the structure of the spike protein – a protein on the surface of coronaviruses that allows it to attach to our cells – was helpful in developing mRNA vaccines for COVID.

    It would seem likely there will be further coronavirus pandemics in the future. And even if they don’t occur at the scale of COVID, the impacts can be significant. For example, when MERS spread to South Korea in 2015, it only caused 186 cases over two months, but the cost of controlling it was estimated at US$8 billion (A$11.6 billion).

    Coronavirus statistics on a screen.
    COVID could be regarded as an ‘unknown known’. Markus Spiske/Pexels

    The 25 viral families: an approach to ‘known unknowns’

    Attention has now turned to the known unknowns. There are about 120 viruses from 25 families that are known to cause human disease. Members of each viral family share common properties and our immune systems respond to them in similar ways.

    An example is the flavivirus family, of which the best-known members are yellow fever virus and dengue fever virus. This family also includes several other important viruses, such as Zika virus (which can cause birth defects when pregnant women are infected) and West Nile virus (which causes encephalitis, or inflammation of the brain).

    The WHO’s blueprint for epidemics aims to consider threats from different classes of viruses and bacteria. It looks at individual pathogens as examples from each category to expand our understanding systematically.

    The US National Institute of Allergy and Infectious Diseases has taken this a step further, preparing vaccines and therapies for a list of prototype pathogens from key virus families. The goal is to be able to adapt this knowledge to new vaccines and treatments if a pandemic were to arise from a closely related virus.

    Pathogen X, the ‘unknown unknown’

    There are also the unknown unknowns, or “disease X” – an unknown pathogen with the potential to trigger a severe global epidemic. To prepare for this, we need to adopt new forms of surveillance specifically looking at where new pathogens could emerge.

    In recent years, there’s been an increasing recognition that we need to take a broader view of health beyond only thinking about human health, but also animals and the environment. This concept is known as “One Health” and considers issues such as climate change, intensive agricultural practices, trade in exotic animals, increased human encroachment into wildlife habitats, changing international travel, and urbanisation.

    This has implications not only for where to look for new infectious diseases, but also how we can reduce the risk of “spillover” from animals to humans. This might include targeted testing of animals and people who work closely with animals. Currently, testing is mainly directed towards known viruses, but new technologies can look for as yet unknown viruses in patients with symptoms consistent with new infections.

    We live in a vast world of potential microbiological threats. While influenza and coronaviruses have a track record of causing past pandemics, a longer list of new pathogens could still cause outbreaks with significant consequences.

    Continued surveillance for new pathogens, improving our understanding of important virus families, and developing policies to reduce the risk of spillover will all be important for reducing the risk of future pandemics.

    This article is part of a series on the next pandemic.

    Allen Cheng, Professor of Infectious Diseases, Monash University

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

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  • Why Zebras Don’t Get Ulcers – by Dr. Robert M. Sapolsky

    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 book does kick off with a section that didn’t age well—he talks of the stress induced globally by the Spanish Flu pandemic of 1918, and how that kind of thing just doesn’t happen any more. Today, we have much less existentially dangerous stressors!

    However, the fact we went and had another pandemic really only adds weight to the general arguments of the book, rather than detracting.

    We are consistently beset by “the slings and arrows of outrageous fortune” as Shakespeare would put it, and there’s a reason (or twenty) why many people go grocery-shopping with the cortisol levels of someone being hunted for sport.

    So, why don’t zebras get ulcers, as they actually are hunted for food?

    They don’t have rent to pay or a mortgage, they don’t have taxes, or traffic, or a broken washing machine, or a project due in the morning. Their problems come one at a time. They have a useful stress response to a stressful situation (say, being chased by lions), and when the danger is over, they go back to grazing. They have time to recover.

    For us, we are (usually) not being chased by lions. But we have everything else, constantly, around the clock. So, how to fix that?

    Dr. Sapolsky comprehensively describes our physiological responses to stress in quite different terms than many. By reframing stress responses as part of the homeostatic system—trying to get the body back into balance—we find a solution, or rather: ways to help our bodies recover.

    The style is “pop-science” and is very accessible for the lay reader while still clearly coming from a top-level academic who is neck-deep in neuroendocrinological research. Best of both worlds!

    Bottom line: if you try to take very day at a time, but sometimes several days gang up on you at once, and you’d like to learn more about what happens inside you as a result and how to fix that, this book is for you!

    Click here to check out “Why Zebras Don’t Get Ulcers” and give yourself a break!

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  • Heart Rate Zones, Oxalates, & More

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝I think the heart may be an issue for lots of us. I know it is for me due to AFib. When I’m in my training zone like on a treadmill, I’m usually around 110 to 120. But there are occasionally times when I’m at 140 or 150. How dangerous is that? If I use that formula of 180 minus age, thats 103. I get nothing from that. My resting heart rate is in the 50 to 60 range.❞

    First, for safety, let us draw attention to our medical disclaimer at the bottom of each email, and also specifically note that we are not cardiologists here, let alone your cardiologist. There’s a lot we can’t know or advise about. However, as general rules of thumb:

    For people without serious health conditions, it is considered good and healthful for one’s heart rate to double (from its resting rate) during exercise, with even more than 2.5x resting rate being nothing more than a good cardio workout.

    As for “180 minus age” (presuming you mean: to calculate the safe maximum heart rate), more common (and used by the American Heart Association) is 220 minus age. In your case, that’d give 143.

    Having atrial fibrillation may change this however, and we can’t offer medical advice.

    We can point to this AHA “AFib Resources For Patients and Professionals”, including this handy FAQ sheet which says:

    “Am I able to exercise?” / “Yes, as long as you’re cleared by your doctor, you can perform normal activities of daily living that you can tolerate” (accompanied by a little graphic of a person using an exercise bike)

    You personally probably know this already, of course, but it’s quite an extensive collection of resources, so we thought we’d include it.

    It’s certainly a good idea for everyone to be aware of their healthy heart rate ranges, regardless of having a known heart condition or not, though!

    American Heart Association: Target Heart Rates Chart

    ❝I would like to see some articles on osteoporosis❞

    You might enjoy this mythbusting main feature we did a few weeks ago!

    The Bare-Bones Truth About Osteoporosis

    ❝Interesting, but… Did you know spinach is high in oxylates? Some people are sensitive and can cause increased inflammation, joint pain or even kidney stones. Moderation is key. My sister and I like to eat healthy but found out by experience that too much spinach salad caused us joint and other aches.❞

    It’s certainly good to be mindful of such things! For most people, a daily serving of spinach shouldn’t cause ill effects, and certainly there are other greens to eat.

    We wondered whether there was a way to reduce the oxalate content, and we found:

    How to Reduce Oxalic Acid in Spinach: Neutralizing Oxalates

    …which led us this product on Amazon:

    Nephure Oxalate Reducing Enzyme, Low Oxalate Diet Support

    We wondered what “nephure” was, and whether it could be trusted, and came across this “Supplement Police” article about it:

    Nephure Review – Oxalate Reducing Enzyme Powder Health Benefits?

    …which honestly, seems to have been written as a paid advertisement. But! It did reference a study, which we were able to look up, and find:

    In vitro and in vivo safety evaluation of Nephure™

    …which seems to indicate that it was safe (for rats) in all the ways that they checked. They did not, however, check whether it actually reduced oxalate content in spinach or any other food.

    The authors did declare a conflict of interest, in that they had a financial relationship with the sponsor of the study, Captozyme Inc.

    All in all, it may be better to just have kale instead of spinach:

    We turn the tables and ask you a question!

    We’ll then talk about this tomorrow:

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  • The DASH Diet Mediterranean Solution – by Dr. Marla Heller
  • Skincare – by Caroline Hirons

    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 skin is our largest organ, and it affects (and is affected by) most of what it contains. In other words, us.

    So how do we look after this organ? Caroline Hirons lays it bare for us, in this very clear (and well-illustrated with many photos) book that gives a ground-upwards explanation of:

    • Our skin’s layers and features and what they do
    • The many ways our skin can be different from others
    • What lifestyle factors to worry about (or not)
    • What exactly the many kinds of skincare products do
    • How to understand which ones are actually for our skin
    • How to craft the ideal skincare routine for any individual
    • What should go into a personalized skincare kit

    Because, as it turns out, shockingly we can’t trust advertising. Not only is it advertising, but also, they don’t know us. What will be perfect for one person’s skin may ruin another’s, and labels can be very misleading.

    A strength of this book is how Hirons demystifies all that, so we can ignore the claims and just know what a product will actually do, from its ingredients.

    She also covers the changes that occur in various life processes, including puberty, pregnancy, menopause, and just plain aging. In other words, what to do when what’s been working suddenly doesn’t anymore.

    Bottom line: this is a great book for anyone (though: especially those of us with female hormones) who wants to understand the skin you’re in and how to keep it well-nourished and glowingly healthy.

    Click here to check out “Skincare” and take good care of yourself!

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  • Brown Rice Protein: Strengths & Weaknesses

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝I had a friend mention that recent research showed Brown Rice Protein Powder can be bad for you, possibly impacting your nutrient absorption. Is this true? I’ve been using it given it’s one of the few plant-based proteins with a full essential amino acid profile!❞

    Firstly: we couldn’t find anything to corroborate the “brown rice protein powder [adversely] impacts nutrient absorption” idea, but we suspect that the reason for this belief is: brown rice (not brown rice protein powder) contains phytic acid, which is something of an antinutrient, in that it indeed reduces absorption of various other nutrients.

    However, two things are important to note here:

    1. the phytic acid is found in whole grains, not in protein isolates as found in brown rice protein powder. The protein isolates contain protein… Isolated. No phytates!
    2. even in the case of eating whole grain rice, the phytic acid content is greatly reduced by two things: soaking and heating (especially if those two things are combined) ← doing this the way described results in bioavailability of nutrients that’s even better than if there were just no phytic acid, albeit it requires you having the time to soak, and do so at temperature.

    tl;dr = no, it’s not true, unless there truly is some groundbreaking new research we couldn’t find—it was almost certainly a case of an understandable confusion about phytic acid.

    Your question does give us one other thing to mention though:

    Brown rice indeed technically contains all 9 essential amino acids, but it’s very low in several of them, most notably lysine.

    However, if you use our Tasty Versatile Rice Recipe, the chia seeds we added to the rice have 100x the lysine that brown rice does, and the black pepper also boosts nutrient absorption.

    Because your brown rice protein powder is a rice protein powder and not simply rice, it’s possible that they’ve tweaked it to overcome rice’s amino acid deficiencies. But, if you’re looking for a plant-based protein powder that is definitely a complete protein, soy is a very good option assuming you’re not allergic to that:

    Amino Acid Compositions Of Soy Protein Isolate

    If you’re wondering where to get it, you can see examples of them next to each other on Amazon here:

    Brown Rice Protein Powder | Soy Protein Isolate Powder

    Enjoy!

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  • “Why Does It Hurt When I Have Sex?” (And What To Do About It)

    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.

    This is one that affects mostly women, with 43% of American women reporting such issues at some point. There’s a distribution curve to this, with higher incidence in younger and older women; younger while first figuring things out, and older with menopause-related body changes. But, it can happen at any time (and often not for obvious reasons!), so here’s what OB/GYN Dr. Jennifer Lincoln advises:

    Many possibilities, but easily narrowed down

    Common causes include:

    • vaginal dryness, which itself can have many causes (half of which are “low estrogen levels” for various different reasons)
    • muscular issues, which can be in response to anxiety, pain, and occur as a result of pelvic floor muscle tightening
    • vulvar issues, ranging from skin disorders (e.g. lichen sclerosis or lichen planus) to nerve disorders (e.g. vestibulitis or vestibulodynia)
    • uterine issues, including endometriosis, fibroids, or scar tissue if you had a surgery
    • infections, of the STI variety, but bear in mind that some STIs such as herpes do not necessarily require direct sexual contact per se, and yeast infections definitely don’t. Some STIs are more serious than others, so getting things checked out is a good idea (don’t worry, clinics are discreet about this sort of thing)
    • bowel issues, notwithstanding that we have been talking about vaginal sex here, it can’t be happy if its anatomical neighbors aren’t happy—so things like IBS, Crohn’s, or even just constipation, aren’t irrelevant
    • trauma, of various kinds, affecting sexual experiences

    That’s a lot of possibilities, so if there’s not something standing out as “yes, now that you mention it, it’s obviously that”, Dr. Lincoln recommends a full health evaluation and examination of medical history, as well as a targeted physical exam. That may not be fun, but at least, once it’s done, it’s done.

    Treatments vary depending on the cause, of course, and there are many kinds of physical and psychological therapies, as well as surgeries for the uterine issues we mentioned.

    Happily, many of the above things can be addressed with simpler and less invasive methods, including learning more about the relevant anatomy and physiology and how to use it (be not ashamed; most people never got meaningful education about this!)*, vulvar skin care (“gentle” is the watchword here), the difference a good lube can make, and estrogen supplementation—which if you’re not up for general HRT, can be a topical estrogen cream that alleviates sexual function issues without raising blood serum estradiol levels.

    *10almonds tip: check out the recommended book “Come As You Are” in our links below; it has 400 pages of stuff most people never knew about anatomy and physiology down there; you can thank us later!

    Meanwhile, for more on each of these, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Take care!

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