Finish What You Start – by Peter Hollins

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For some people, getting started is the problem. For others of us, getting started is the easy part! We just need a little help not dropping things we started.

There are summaries at the starts and ends of sections, and many “quick tips” to get you back on track.

As a taster: one of these is “temptation bundling“, combining unpleasant things with pleasant. A kind of “spoonful of sugar” approach.

Hollins also discusses hyperbolic discounting (the way we tend to value rewards according to how near they are, and procrastinate accordingly). He offers a tool to overcome this, too, the “10–10–10 rule“.

Also dealt with is “the preparation trap“, and how to know when you have enough information to press on.

For a lot of us, the places we’re most likely to drop a project is 20% in (initial enthusiasm wore off) or 80% in (“it’s nearly done; no need to worry about it”). Those are the times when the advices in this book can be particularly handy!

All in all, a great book for seeing a lot of things to completion.

Get your copy of “Finish What You Start” from Amazon today!

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Recommended

  • The Distracted Mind – by Dr. Adam Gazzaley and Dr. Larry Rosen
  • How To Set Anxiety Aside
    How to Set Anxiety Aside: Breathe deeply and slowly using the “4-4 breathing” technique. Identify the cause of your anxiety and try journaling or voicing your worries. Focus on what you can control. Take care of your body.

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  • Tell Yourself a Better Lie – by Marissa Peer

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    As humans, we generally lie to ourselves constantly. Or perhaps we really believe some of the things we tell ourselves, even if they’re not objectively necessarily true:

    • I’ll always be poor
    • I’m destined to be alone
    • I don’t deserve good things
    • Etc.

    Superficially, it’s easy to flip those, and choose to tell oneself the opposite. But it feels hollow and fake, doesn’t it? That’s where Marissa Peer comes in.

    Our stories that we tell ourselves don’t start where we are—they’re generally informed by things we learned along the way. Sometimes good lessons, sometimes bad ones. Sometimes things that were absolutely wrong and/or counterproductive.

    Peer invites the reader to ask “What if…”, unravel how the unhelpful lessons got wired into our brains in the first place, and then set about untangling them.

    “Tell yourself a better lie” does not mean self-deceit. It means that we’re the authors of our own stories, so we might as well make them work for us. Many things in life are genuinely fixed; others are open to interpretation.

    Sorting one from the other, and then treating them correctly in a way that’s helpful to us? That’s how we can stop hurting ourselves, and instead bring our own stories around to uplift and fortify us.

    Get Your Copy of “Tell Yourself A Better Lie” on Amazon Today!

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  • Reading At Night: Good Or Bad For Sleep? And Other Questions

    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

    ❝Would be interested in your views about “reading yourself to sleep”. I find that current affairs magazines and even modern novels do exactly the opposite. But Dickens – ones like David Copperfield and Great Expectations – I find wonderfully effective. It’s like entering a parallel universe where none of your own concerns matter. Any thoughts on the science that may explain this?!❞

    Anecdotally: this writer is (like most writers) a prolific reader, and finds reading some fiction last thing at night is a good way to create a buffer between the affairs of the day and the dreams of night—but I could never fall asleep that way, unless I were truly sleep-deprived. The only danger is if I “one more chapter” my way deep into the night! For what it’s worth, bedtime reading for me means a Kindle self-backlit with low, soft lighting.

    Scientifically: this hasn’t been a hugely researched area, but there are studies to work from. But there are two questions at hand (at least) here:

    1. one is about reading, and
    2. the other is about reading from electronic devices with or without blue light filters.

    Here’s a study that didn’t ask the medium of the book, and concluded that reading a book in bed before going to sleep improved sleep quality, compared to not reading a book in bed:

    Does reading a book in bed make a difference to sleep in comparison to not reading a book in bed? The People’s Trial-an online, pragmatic, randomised trial

    Here’s a study that concluded that reading on an iPad (with no blue light filter) that found no difference in any metrics except EEG (so, there was no difference on time spent in different sleep states or sleep onset latency), but advised against it anyway because of the EEG readings (which showed slow wave activity being delayed by approximately 30 minutes, which is consistent with melatonin production mechanics):

    Reading from an iPad or from a book in bed: the impact on human sleep. A randomized controlled crossover trial

    Here’s another study that didn’t take EEG readings, and/but otherwise confirmed no differences being found:

    Two hours of evening reading on a self-luminous tablet vs. reading a physical book does not alter sleep after daytime bright light exposure

    We’re aware this goes against general “sleep hygiene” advice in two different ways:

    • General advice is to avoid electronic devices before bedtime
    • General advice is to not do activities besides sleep (and sex) in bed

    …but, we’re committed to reporting the science as we find it!

    Enjoy!

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  • Wheat Belly, Revised & Expanded Edition – by Dr. William Davis

    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 review pertains to the 2019 edition of the book, not the 2011 original, which will not have had all of the same research.

    We are told, by scientific consensus, to enjoy plenty of whole grains as part of our diet. So, what does cardiologist Dr. William Davis have against wheat?

    Firstly, not all grains are interchangeable, and wheat—in particular, modern strains of wheat—cannot be described as the same as the wheat of times past.

    While this book does touch on the gluten aspect (and Celiac disease), and notes that modern wheat has a much higher gluten content than older strains, most of this book is about other harms that wheat can do to us.

    Dr. Davis explores and explains the metabolic implications of wheat’s unique properties on organs such as our pancreas, liver, heart, and brain.

    The book does also have recipes and meal plans, though in this reviewer’s opinion they were a little superfluous. Wheat is not hard to cut out unless you are living in a food desert or are experiencing food poverty, in which case, those recipes and meal plans would also not help.

    Bottom line: this book, filled with plenty of actual science, makes a strong case against wheat, and again, mostly for reasons other than its gluten content. You might want to cut yours down!

    Click here to check out Wheat Belly, and see if skipping the wheat could be good for you!

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Related Posts

  • The Distracted Mind – by Dr. Adam Gazzaley and Dr. Larry Rosen
  • The End of Alzheimer’s – by Dr. Dale Bredesen

    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 one didn’t use the “The New Science Of…” subtitle that many books do, and this one actually is a “new science of”!

    Which is exciting, and/but comes with the caveat that the overall protocol itself is still undergoing testing, but the results so far are promising. The constituent parts of the protocol are for the most already well-established, but have not previously been put together in this way.

    Dr. Bredesen argues that Alzheimer’s Disease is not one condition but three (medical consensus agrees at least that it is a collection of conditions, but different schools of thought slice them differently), and outlines 36 metabolic factors that are implicated, and the good news is, most of them are within our control.

    Since there’s a lot to put together, he also offers many workarounds and “crutches”, making for very practical advice.

    The style of the book is on the hard end of pop-science, that is to say while the feel and tone is very pop-sciencey, there are nevertheless a lot of words that you might know but your spellchecker probably wouldn’t. He does explain everything along the way, but this does mean that if you’re not already well-versed, you can’t just dip in to a later point without reading the earlier parts.

    Bottom line: even if you only implement half the advice in this book, you’ll be doing your long-term cognitive health a huge favor.

    Click here to check out The End of Alzheimer’s, and keep cognitive decline at bay!

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  • “You Just Need to Lose Weight” And 19 Other Myths About Fat People – by Aubrey Gordon

    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’ve previously reviewed another book by this author, “What We Don’t Talk About When We Talk About Fat”, and this time, she’s doing some important mythbusting.

    The titular “you just need to lose weight” is a commonly-taken easy-out for many doctors, to avoid having to dispense actual treatment for an actual condition. Whether or not weight loss would help in a given situation is often immaterial; “kicking the can down the road” is the goal.

    Most of the book is divided into 20 chapters, each of them devoted to debunking one myth. Think of it like 10almonds’ “Mythbusting Friday” edition (indeed, we did one about obesity), but with an entire book, and as much room as she needs to provide much more detail than we can ever get into in a single article.

    And far from being a mere polemic, she does indeed provide that detail—this is clearly a very well-researched book, above and beyond the author’s own personal experience. Further, all the key points are illustrated and articulated clearly, making the book’s ideas very comprehensible.

    The style is pop-science, but with frequent bibliographical references for relevant sources.

    Bottom line: for some readers, this book will come as a great validation; for others, it may be eye-opening. Either way, it’s a very worthwhile read.

    Click here to check out “You Just Need to Lose Weight” And 19 Other Myths About Fat People, and get those myths cleared out!

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  • From Dr. Oz to Heart Valves: A Tiny Device Charted a Contentious Path Through the FDA

    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.

    In 2013, the FDA approved an implantable device to treat leaky heart valves. Among its inventors was Mehmet Oz, the former television personality and former U.S. Senate candidate widely known as “Dr. Oz.”

    In online videos, Oz has called the process that brought the MitraClip device to market an example of American medicine firing “on all cylinders,” and he has compared it to “landing a man on the moon.”

    MitraClip was designed to spare patients from open-heart surgery by snaking hardware into the heart through a major vein. Its manufacturer, Abbott, said it offered new hope for people severely ill with a condition called mitral regurgitation and too frail to undergo surgery.

    “It changed the face of cardiac medicine,” Oz said in a video.

    But since MitraClip won FDA approval, versions of the device have been the subject of thousands of reports to the agency about malfunctions or patient injuries, as well as more than 1,100 reports of patient deaths, FDA records show. Products in the MitraClip line have been the subject of three recalls. A former employee has alleged in a federal lawsuit that Abbott promoted the device through illegal inducements to doctors and hospitals. The case is pending, and Abbott has denied illegally marketing the device.

    The MitraClip story is, in many ways, a cautionary tale about the science, business, and regulation of medical devices.

    Manufacturer-sponsored research on the device has long been questioned. In 2013, an outside adviser to the FDA compared some of the data marshaled in support of its approval to “poop.”

    The FDA expanded its approval of MitraClip to a wider set of patients in 2019, based on a clinical trial in which Abbott was deeply involved and despite conflicting findings from another study.

    In the three recalls, the first of which warned of potentially deadly consequences, neither the manufacturer nor the FDA withdrew inventory from the market. The company told doctors it was OK for them to continue using the recalled products.

    In response to questions for this article, both Abbott and the FDA described MitraClip as safe and effective.

    “With MitraClip, we’re addressing the needs of people with MR who often have no other options,” Abbott spokesperson Brent Tippen said. “Patients suffering from mitral regurgitation have severely limited quality of life. MitraClip can significantly improve survival, freedom for hospitalization and quality of life via a minimally invasive, now common procedure.”

    An FDA spokesperson, Audra Harrison, said patient safety “is the FDA’s highest priority and at the forefront of our work in medical device regulation.”

    She said reports to the FDA about malfunctions, injuries, and deaths that the device may have caused or contributed to are “consistent” with study results the FDA reviewed for its 2013 and 2019 approvals.

    In other words: They were expected.

    Inspiration in Italy

    When a person has mitral regurgitation, blood flows backward through the mitral valve. Severe cases can lead to heart failure.

    With MitraClip, flaps of the valve — known as “leaflets” — are clipped together at one or more points to achieve a tighter seal when they close. The clips are deployed via a catheter threaded through a major vein, typically from an incision in the groin. The procedure offers an alternative to connecting the patient to a heart-lung machine and repairing or replacing the mitral valve in open-heart surgery.

    Oz has said in online videos that he got the idea after hearing a doctor describe a surgical technique for the mitral valve at a conference in Italy. “And on the way home that night, on a plane heading back to Columbia University, where I was on the faculty, I wrote the patent,” he told KFF Health News.

    A patent obtained by Columbia in 2001, one of several associated with MitraClip, lists Oz first among the inventors.

    But a Silicon Valley-based startup, Evalve, would develop the device. Evalve was later acquired by Abbott for about $400 million.

    “I think the engineers and people at Evalve always cringe a little bit when they see Mehmet taking a lot of, you know, basically claiming responsibility for what was a really extraordinary team effort, and he was a small to almost no player in that team,” one of the company’s founders, cardiologist Fred St. Goar, told KFF Health News.

    Oz did not respond to a request for comment on that statement.

    As of 2019, the MitraClip device cost $30,000 per procedure, according to an article in a medical journal. According to the Abbott website, more than 200,000 people around the world have been treated with MitraClip.

    Oz filed a financial disclosure during his unsuccessful run for the U.S. Senate in 2022 that showed him receiving hundreds of thousands of dollars in annual MitraClip royalties.

    Abbott recently received FDA approval for TriClip, a variation of the MitraClip system for the heart’s tricuspid valve.

    Endorsed ‘With Trepidation’

    Before the FDA said yes to MitraClip in 2013, agency staffers pushed back.

    Abbott had originally wanted the device approved for “patients with significant mitral regurgitation,” a relatively broad term. After the FDA objected, the company narrowed its proposal to patients at too-high risk for open-heart surgery.

    Even then, in an analysis, the FDA identified “fundamental” flaws in Abbott’s data.

    One example: The data compared MitraClip patients with patients who underwent open-heart surgery for valve repair — but the comparison might have been biased by differences in the expertise of doctors treating the two groups, the FDA analysis said. While MitraClip was implanted by a highly select, experienced group of interventional cardiologists, many of the doctors doing the open-heart surgeries had performed only a “very low volume” of such operations.

    FDA “approval is not appropriate at this time as major questions of safety and effectiveness, as well as the overall benefit-risk profile for this device, remain unanswered,” the FDA said in a review prepared for a March 2013 meeting of a committee of outside advisers to the agency.

    Some committee members expressed misgivings. “If your right shoe goes into horse poop and your left shoe goes into dog poop, it’s still poop,” cardiothoracic surgeon Craig Selzman said, according to a transcript.

    The committee voted 5-4 against MitraClip on the question of whether it proved effective. But members voted 8-0 that they considered the device safe and 5-3 that the benefits of the device outweighed its risks.

    Selzman voted yes on the last question “with trepidation,” he said at the time.

    In October 2013, the FDA approved the MitraClip Clip Delivery System for a narrower group of patients: those with a particular type of mitral regurgitation who were considered a surgery risk.

    “The reality is, there is no perfect procedure,” said Jason Rogers, an interventional cardiologist and University of California-Davis professor who is an Abbott consultant. The company referred KFF Health News to Rogers as an authority on MitraClip. He called MitraClip “extremely safe” and said some patients treated with it are “on death’s door to begin with.”

    “At least you’re trying to do something for them,” he said.

    Conflicting Studies

    In 2019, the FDA expanded its approval of MitraClip to a wider set of patients.

    The agency based that decision on a clinical trial in the United States and Canada that Abbott not only sponsored but also helped design and manage. It participated in site selection and data analysis, according to a September 2018 New England Journal of Medicine paper reporting the trial results. Some of the authors received consulting fees from Abbott, the paper disclosed.

    A separate study in France reached a different conclusion. It found that, for some patients who fit the expanded profile, the device did not significantly reduce deaths or hospitalizations for heart failure over a year.

    The French study, which appeared in the New England Journal of Medicine in August 2018, was funded by the government of France and Abbott. As with the North American study, some of the researchers disclosed they had received money from Abbott. However, the write-up in the journal said Abbott played no role in the design of the French trial, the selection of sites, or in data analysis.

    Gregg Stone, one of the leaders of the North American study, said there were differences between patients enrolled in the two studies and how they were medicated. In addition, outcomes were better in the North American study in part because doctors in the U.S. and Canada had more MitraClip experience than their counterparts in France, Stone said.

    Stone, a clinical trial specialist with a background in interventional cardiology, acknowledged skepticism toward studies sponsored by manufacturers.

    “There are some people who say, ‘Oh, well, you know, these results may have been manipulated,’” he said. “But I can guarantee you that’s not the truth.”

    ‘Nationwide Scheme’

    A former Abbott employee alleges in a lawsuit that after MitraClip won approval, the company promoted the device to doctors and hospitals using inducements such as free marketing support, the chance to participate in Abbott clinical trials, and payments for participating in “sham speaker programs.”

    The former employee alleges that she was instructed to tell referring physicians that if they observed mitral regurgitation in their patients to “just send it” for a MitraClip procedure because “everything can be clipped.” She also alleges that, using a script, she was told to promote the device to hospital administrators based on financial advantages such as “growth opportunities through profitable procedures, ancillary tests, and referral streams.”

    The inducements were part of a “nationwide scheme” of illegal kickbacks that defrauded government health insurance programs including Medicare and Medicaid, the lawsuit claims.

    The company denied doing anything illegal and said in a court filing that “to help its groundbreaking therapy reach patients, Abbott needed to educate cardiologists and other healthcare providers.”

    Those efforts are “not only routine, they are laudable — as physicians cannot use, or refer a patient to another doctor who can use, a device that they do not understand or in some cases even know about,” the company said in the filing.

    Under federal law, the person who filed the suit can receive a share of any money the government recoups from Abbott. The suit was filed by a company associated with a former employee in Abbott’s Structural Heart Division, Lisa Knott. An attorney for the company declined to comment and said Knott had no comment.

    Reports to the FDA

    As doctors started using MitraClip, the FDA began receiving reports about malfunctions and cases in which the product might have caused or contributed to a death or an injury.

    According to some reports, clips detached from valve flaps. Flaps became damaged. Procedures were aborted. Mitral leakage worsened. Doctors struggled to control the device. Clips became “entangled in chordae” — cord-like structures also known as heartstrings that connect the valve flaps to the heart muscle. Patients treated with MitraClip underwent corrective operations.

    As of March 2024, the FDA had received more than 17,000 reports documenting more than 22,000 “events” involving mitral valve repair devices, FDA data shows. All but about 200 of those reports mention one iteration of MitraClip or another, a KFF Health News review of FDA data found.

    Almost all the reports came from Abbott. The FDA requires manufacturers to submit reports when they learn of mishaps potentially related to their devices.

    The reports are not proof that devices caused problems, and the same event might be reported multiple times. Other events may go unreported.

    Despite the reports’ limitations, the FDA provides an analysis of them for the public on its website.

    MitraClip’s risks weren’t a surprise.

    Like the rapid-fire fine print in television ads for prescription drugs, the original product label for the device listed more than 60 types of potential complications.

    Indeed, during clinical research on the device, about 6% of patients implanted with MitraClip died within 30 days, according to the label. Almost 1 in 4 — 23.6% – were dead within a year.

    The FDA spokesperson, Harrison, pointed to a study originally published in 2021 in The Annals of Thoracic Surgery, based on a central registry of mitral valve procedures, that found lower rates of death after MitraClip went on the market.

    “These data confirmed that the MitraClip device remains safe and effective in the real-world setting,” Harrison said.

    But the study’s authors, several of whom disclosed financial or other connections to Abbott, said data was missing for more than a quarter of patients one year after the procedure.

    A major measure of success would be the proportion of MitraClip patients who are alive “with an acceptable quality of life” a year after undergoing the procedure, the study said. Because such information was available for fewer than half of the living patients, “we have omitted those outcomes from this report,” the authors wrote.

    If you’ve had an experience with MitraClip or another medical device and would like to tell KFF Health News about it, click here to share your story with us.

    KFF Health News audience engagement producer Tarena Lofton contributed to this report.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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