An Elegant Defense – by Matt Richtel

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In a way, Richtel got the best and worst of the publication date lottery. This book, which he’d obviously been working on for however long, was published in March 2020. Yes, that March 2020. So, it obviously got a huge boost in sales that launced it to bestseller status, and/but it doesn’t actually discuss COVID at all.

What it does discuss, is—as one might expect—the immune system. Or really, the immune systems, plural, several systems working alongside each other. How we got to have such, how our immune functions work, where all the various immune cells come from and what part they play. What pathogens can do to fight and/or confuse (or even co-opt) our immune response, and what modern medicine can do to counteract the pathogens’ anti-countermeasure countermeasures. And how it can still go wrong.

The “Four Lives” promised in the subtitle are stories, and Richtel explains the immune system through specific people’s specific battles. In particular, a friend of his who had quite a remarkable battle against cancer, which was of course terrible for him, but illustrative for us.

The style of the book is very readably journalistic. The author is a Pulitzer-winning NYT journalist, and not normally a science writer. Here at 10almonds, “we like big bibliographies and we cannot lie”, and we didn’t get to enjoy that in this case. The book contained no bibliography (nor appropriate inline citations, nor equivalent footnotes). Maybe a future addition will include this.

Bottom line: there’s a lot of “science for the lay reader” here. While the lack of references is a big oversight, the book does give a very good overview of what both sides (immune response and pathogenic invasion) bring to the battle of your body.

Click here to check out Elegant Defense, and demystify immunology!

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  • Green Coffee Bean Extract: Coffee Benefits Without The Coffee?

    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.

    Coffee is, on balance, very good for the health in moderation. We wrote about it here:

    The Bitter Truth About Coffee (or is it?)

    Some quick facts before moving on:

    Those are some compelling statistics!

    But what about the caffeine content?

    Assuming one doesn’t have a caffeine sensitivity, caffeine is also healthy in moderation—but it is easy to accidentally become dependent on it, so it can be good to take a “tolerance break” once in a while, and then reintroduce it with more modest moderation:

    Caffeine: Cognitive Enhancer Or Brain-Wrecker?

    We also, for that matter, have discussed its impact on the gut:

    Coffee & Your Gut ← surprise, it’s a positive impact

    What if I don’t like coffee?

    We suspect that, having seen the title of this article, you know what the answer’s going to be here:

    Green coffee bean extract is the extract from green (i.e. unroasted) coffee beans. It has one or two advantages over drinking coffee:

    1. For those who do not like drinking coffee, this supplement sidesteps that neatly
    2. Roasting coffee beans destroys a lot (sometimes almost all; it depends on the temperature and duration) of their chlorogenic acid, a highly beneficial polyphenol; using unroasted (i.e. green) coffee beans avoids that

    See: Role of roasting conditions in the level of chlorogenic acid content in coffee beans

    All about GCE and CGA

    That’s “green coffee extract” and “chlorogenic acid”, respectively, bearing in mind that the latter is found generously in the former.

    As to what it does:

    ❝CGA is an important and biologically active dietary polyphenol, playing several important and therapeutic roles such as antioxidant activity, antibacterial, hepatoprotective, cardioprotective, anti-inflammatory, antipyretic, neuroprotective, anti-obesity, antiviral, anti-microbial, anti-hypertension, free radicals scavenger and a central nervous system (CNS) stimulator. Furthermore, CGA causes hepatoprotective effects.❞

    👆 Those are the things we know for sure that it does. And it may do even more things:

    ❝In addition, it has been found that CGA could modulate lipid metabolism and glucose in both genetically and healthy metabolic related disorders. It is speculated that CGA can perform crucial roles in lipid and glucose metabolism regulation and thus help to treat many disorders such as hepatic steatosis, cardiovascular disease, diabetes, and obesity as well.❞

    Read in full: Chlorogenic acid (CGA): A pharmacological review and call for further research

    About lipid metabolism

    • Green coffee extract supplementation significantly reduces serum total cholesterol levels.
    • Green coffee extract supplementation significantly reduces serum LDL (“bad” cholesterol) levels.
    • Increases in HDL (“good” cholesterol) after green coffee bean extract consumption are significant in green coffee bean extract dosages ≥400mg/day.

    Source: The effects of green coffee bean extract supplementation on lipid profile in humans: A systematic review and meta-analysis of randomized controlled trials

    About blood glucose and insulin

    • Green coffee extract supplementation significantly improved fasting blood sugar levels
    • Green coffee extract supplementation at ≥400 mg/day significantly lowered postprandial insulin levels (that’s good)

    Source: The influence of green coffee bean extract supplementation on blood glucose levels: A systematic review and dose–response meta-analysis of randomized controlled trials

    Want to try some?

    We don’t sell it, but here for your convenience is an example product on Amazon 😎

    Enjoy!

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  • Food for Thought – by Lorraine Perretta

    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.

    What are “brain foods”? If you think for a moment, you can probably list a few. What this book does is better.

    As well as providing the promised 50 recipes (which themselves are varied, good, and easy), Perretta explains the science of very many brain-healthy ingredients. Not just that, but also the science of a lot of brain-unhealthy ingredients. In the latter case, probably things you already knew to stay away from, but still, it’s a good reminder of one more reason why.

    Nor does she merely sort things into brain-healthy (or brain-unhealthy, or brain-neutral), but rather she gives lists of “this for memory” and “this against depression” and “this for cognition” and “this against stress” and so forth.

    Perhaps the greatest value of this book is in that; her clear explanations with science that’s simplified but not dumbed down. The recipes are definitely great too, though!

    Bottom line: if you’d like to eat more for brain health, this book will give you many ways of doing so

    Click here to check out Food for Thought, and upgrade your recipes!

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  • Can I Eat That? – by Jenefer Roberts

    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 answer to the question in the title is: you can eat pretty much anything, if you’re prepared for the consequences!

    This book looks to give you the information to make your own decisions in that regard. There’s a large section on the science of glucose metabolism in the context of food (other aspects of glucose metabolism aren’t covered), so you will not simply be told “raw carrots are good; mashed potatoes are bad”, you’ll understand many factors that affect it, e.g:

    • Macronutrient profiles of food and resultant base glycemic indices
    • How the glycemic index changes if you cut something, crush it, mash it, juice it, etc
    • How the glycemic index changes if you chill something, heat it, fry it, boil it, etc
    • The many “this food works differently in the presence of this other food” factors
    • How your relative level of insulin resistance affects things itself

    …and much more.

    The style is simple and explanatory, without deep science, but with good science and comprehensive advice.

    There are also the promised recipes; they’re in an appendix at the back and aren’t the main meat of the book, though.

    Bottom line: if you’ve ever found it confusing working out what works how in the mysterious world of diabetes nutrition, this book is a top tier demystifier.

    Click here to check out Can I Eat That?, and gain confidence in your food choices!

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  • Tartar Removal At Home & How To Prevent Tartar

    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.

    Three things to bear in mind:

    • Tartar is hardened plaque.
    • Plaque is an infected biofilm that expands the natural thin film on teeth.
    • Healthy biofilm resists plaque and tartar formation.

    Therefore, the recommended approach is a multistep program:

    The Complete Mouth Care System

    Dr. Phillips recommends to use these five products in this order twice daily:

    1. Zellie’s Mints & Gum: having 6–10 grams of xylitol daily will help to loosen plaque on teeth so that the following program is more effective. Xylitol protects from mouth acidity and help to remineralize teeth.
    2. CloSYS Prerinse: CloSYS will prepare your teeth for brushing. This pH neutral rinse ensures that brushing teeth does not occur in an acidic mouth and therefore easily damage teeth.
    3. Crest Cavity Protection Regular Paste: has an active ingredient of sodium fluoride at optimal concentration (not stannous fluoride). This paste has the proper abrasion and no glycerine.
    4. Listerine: is an effective rinse that targets the bacteria that cause plaque build up and gingivitis with three active ingredients: eucalyptus essential oil, menthol essential oil, and thymol essential oil. As such, unlike many mouthwashes, listerine does not harm the mouth’s diversity of good bacteria or the mouth’s production of nitric oxide.
    5. ACT Anticavity Rinse: ACT is a very dilute but extremely effective sodium fluoride solution. It helps prevent and reverse cavities, strengthen teeth, reduce sensitivity, and leaves your breath fresh.

    She advises us that by doing this twice-daily over 6 months, we can expect significant tartar reduction, and indeed, that dental appointments may reveal minimal or no need for tartar removal.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read our own three-part series:

    Take care!

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  • Our blood-brain barrier stops bugs and toxins getting to our brain. Here’s how it works

    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 brain is an extremely complex and delicate organ. Our body fiercely protects it by holding onto things that help it and keeping harmful things out, such as bugs that can cause infection and toxins.

    It does that though a protective layer called the blood-brain barrier. Here’s how it works, and what it means for drug design.

    The Conversation, Rattiya Thongdumhyu/Shutterstock, Petr Ganaj/Pexels

    First, let’s look at the circulatory system

    Adults have roughly 30 trillion cells in their body. Every cell needs a variety of nutrients and oxygen, and they produce waste, which needs to be taken away.

    Our circulatory system provides this service, delivering nutrients and removing waste.

    A fenestrated capillary
    Fenestrated capillaries let nutrients and waste pass through. Vectormine/Shutterstock

    Where the circulatory system meets your cells, it branches down to tiny tubes called capillaries. These tiny tubes, about one-tenth the width of a human hair, are also made of cells.

    But in most capillaries, there are some special features (known as fenestrations) that allow relatively free exchange of nutrients and waste between the blood and the cells of your tissues.

    It’s kind of like pizza delivery

    One way to think about the way the circulation works is like a pizza delivery person in a big city. On the really big roads (vessels) there are walls and you can’t walk up to the door of the house and pass someone the pizza.

    But once you get down to the little suburban streets (capillaries), the design of the streets means you can stop, get off your scooter and walk up to the door to deliver the pizza (nutrients).

    We often think of the brain as a spongy mass without much blood in it. In reality, the average brain has about 600 kilometres of blood vessels.

    The difference between the capillaries in most of the brain and those elsewhere is that these capillaries are made of specialised cells that are very tightly joined together and limit the free exchange of anything dissolved in your blood. These are sometimes called continuous capillaries.

    Continuous capillary
    Continuous capillaries limit the free exchange of anything dissolved in your blood. Vectormine/Shutterstock

    This is the blood brain barrier. It’s not so much a bag around your brain stopping things from getting in and out but more like walls on all the streets, even the very small ones.

    The only way pizza can get in is through special slots and these are just the right shape for the pizza box.

    The blood brain barrier is set up so there are specialised transporters (like pizza box slots) for all the required nutrients. So mostly, the only things that can get in are things that there are transporters for or things that look very similar (on a molecular scale).

    The analogy does fall down a little bit because the pizza box slot applies to nutrients that dissolve in water. Things that are highly soluble in fat can often bypass the slots in the wall.

    Why do we have a blood-brain barrier?

    The blood brain barrier is thought to exist for a few reasons.

    First, it protects the brain from toxins you might eat (think chemicals that plants make) and viruses that often can infect the rest of your body but usually don’t make it to your brain.

    It also provides protection by tightly regulating the movement of nutrients and waste in and out, providing a more stable environment than in the rest of the body.

    Lastly, it serves to regulate passage of immune cells, preventing unnecessary inflammation which could damage cells in the brain.

    What it means for medicines

    One consequence of this tight regulation across the blood brain barrier is that if you want a medicine that gets to the brain, you need to consider how it will get in.

    There are a few approaches. Highly fat-soluble molecules can often pass into the brain, so you might design your drug so it is a bit greasy.

    Person holds tablet and glass
    The blood-brain barrier stops many medicines getting into the brain. Ron Lach/Pexels

    Another option is to link your medicine to another molecule that is normally taken up into the brain so it can hitch a ride, or a “pro-drug”, which looks like a molecule that is normally transported.

    Using it to our advantage

    You can also take advantage of the blood brain barrier.

    Opioids used for pain relief often cause constipation. They do this because their target (opioid receptors) are also present in the nervous system of the intestines, where they act to slow movement of the intestinal contents.

    Imodium (Loperamide), which is used to treat diarrhoea, is actually an opioid, but it has been specifically designed so it can’t cross the blood brain barrier.

    This design means it can act on opioid receptors in the gastrointestinal tract, slowing down the movement of contents, but does not act on brain opioid receptors.

    In contrast to Imodium, Ozempic and Victoza (originally designed for type 2 diabetes, but now popular for weight-loss) both have a long fat attached, to improve the length of time they stay in the body.

    A consequence of having this long fat attached is that they can cross the blood-brain barrier, where they act to suppress appetite. This is part of the reason they are so effective as weight-loss drugs.

    So while the blood brain barrier is important for protecting the brain it presents both a challenge and an opportunity for development of new medicines.

    Sebastian Furness, ARC Future Fellow, School of Biomedical Sciences, The University of Queensland

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

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  • How To Heal Psoriasis Naturally

    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.

    Nutritionist Julia Davies explains the gut-skin connection (& how to use it to your advantage) in this video:

    Inside out

    Psoriasis is a chronic autoimmune skin condition, in which the skin renewal process accelerates from 28 days (normal) to 3–5 days, leading to red, scaly patches. It most commonly affects the outer joints (especially elbows & knees) but can appear anywhere, including the scalp and torso.

    Autoimmune diseases are often linked to gut barrier integrity issues, as leaky gut syndrome allows toxins/food particles to penetrate the gut lining, triggering an immune response, which means inflammation.

    Standard treatments often include topical or systemic immunosuppressants, such as steroids. Such medications suppress the immune response (and thus the symptoms) but they don’t address root causes.

    What to do about it, from the root

    As you might imagine, part of the key is a non-inflammatory (or ideally, anti-inflammatory) diet. This means starting by removing likely triggers; gluten sensitivity is common so that’s near the top of the list.

    At the very top of the list though is sugar*, which is not only pro-inflammatory but also feeds candida in the gut, which is a major driver of leaky gut, as the fungus puts its roots through your intestines (that’s as bad as it sounds).

    *as usual, sugar that comes with adequate fiber, such as whole fruit, is fine. Fruit juice, however, is not.

    It is likely to see early improvements within 6 weeks, and significant improvement (such as being mostly symptom-free) can take 6–8 months, so don’t give up if it’s day 3 and you’re not cured yet. This is a marathon not a sprint, and you’ll need to maintain things or the psoriasis may return.

    In the meantime, it is recommended to do all you reasonably can to help your gut to repair itself, which means a good amount of fiber, and occasional probiotics. Also, focusing on whole, nutrient-dense foods will of course reduce inflammation and improve energy—which can be a big deal, as psoriasis is often associated with fatigue, both because inflammation itself is exhausting (the body is very active, on a cellular level), and because a poor diet is not invigorating.

    Outside of diet, stress is often a trigger for flare-ups, so try to manage that too, of course.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

    Of Brains & Breakouts: The Brain-Skin Doctor

    Take care!

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