Fast Like A Girl – by Dr. Mindy Pelz

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 information out there when it comes to intermittent fasting is very much centered on men in the 25–35 years age range. What about the rest of us?

Our physiological needs are not the same, and it’d be foolhardy to ignore that. But what things do still stand the same, and what things would benefit from a different approach in our cases?

Dr. Pelz has our back with this book packed with information based on the best science currently out there. She gives a general overview of fasting with full consideration to the fact that we the reader may well be female or over a certain age or both. In addition, the book offers:

  • Metabolic switching (the “missing key to weight loss”)
  • Building a fasting lifestyle (that works with your actual life, not just on paper)
  • How to time fasting according to your menstrual cycle (if you don’t have a cycle, she has you covered too)
  • How to break a fast—properly (and many other hacks/tips/tricks to make fasting so much easier)

Bottom line: if you want to do intermittent fasting and want to work with rather than against your body, then this book is a fine option.

Get your copy of Fast Like A Girl on Amazon today!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • Health Simplified – by Daniel Cottmeyer
  • Gymnema Sylvestre: The “Sugar Destroyer”
    Gymnema sylvestre: the “sugar destroyer” that tampers with taste buds, curbs cravings, and manages blood sugar for better health.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • What’s the difference between period pain and endometriosis pain?

    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.

    Menstruation, or a period, is the bleeding that occurs about monthly in healthy people born with a uterus, from puberty to menopause. This happens when the endometrium, the tissue that lines the inside of the uterus, is shed.

    Endometriosis is a condition that occurs when endometrium-like tissue is found outside the uterus, usually within the pelvic cavity. It is often considered a major cause of pelvic pain.

    Pelvic pain significantly impacts quality of life. But how can you tell the difference between period pain and endometriosis?

    Polina Zimmerman/Pexels

    Periods and period pain

    Periods involve shedding the 4-6 millimetre-thick endometrial lining from the inside of the uterus.

    As the lining detaches from the wall of the uterus, the blood vessels which previously supplied the lining bleed. The uterine muscles contract, expelling the blood and crumbled endometrium.

    The crumbled endometrium and blood mostly pass through the cervix and vagina. But almost everyone back-bleeds via their fallopian tubes into their pelvic cavity. This is known as “retrograde menstruation”.

    Woman holds uterus model
    Most of the lining is shed through the vagina. Andrey_Popov/Shutterstock

    The process of menstrual shedding is caused by inflammatory substances, which also cause nausea, vomiting, diarrhoea, headaches, aches, pains, dizziness, feeling faint, as well as stimulating pain receptors.

    These inflammatory substances are responsible for the pain and symptoms in the week before a period and the first few days.

    For women with heavy periods, their worst days of pain are usually the heaviest days of their period, coinciding with more cramps to expel clots and more retrograde bleeding.

    Many women also have pain when they are releasing an egg from their ovary at the time of ovulation. Ovulation or mid-cycle pain can be worse in those who bleed more, as those women are more likely to bleed into the ovulation follicle.

    Around 90% of adolescents experience period pain. Among these adolescents, 20% will experience such severe period pain they need time off from school and miss activities. These symptoms are too often normalised, without validation or acknowledgement.

    What about endometriosis?

    Many symptoms have been attributed to endometriosis, including painful periods, pain with sex, bladder and bowel-related pain, low back pain and thigh pain.

    Other pain-related conditions such migraines and chronic fatigue have also been linked to endometriosis. But these other pain-related symptoms occur equally often in people with pelvic pain who don’t have endometriosis.

    Girl holds pad
    One in five adolescents who menstrate experience severe symptoms. CGN089/Shutterstock

    Repeated, significant period and ovulation pain can eventually lead some people to develop persistent or chronic pelvic pain, which lasts longer than six months. This appears to occur through a process known as central sensitisation, where the brain becomes more sensitive to pain and other sensory stimuli.

    Central sensitisation can occur in people with persistent pain, independent of the presence or absence of endometriosis.

    Eventually, many people with period and/or persistent pelvic pain will have an operation called a laparoscopy, which allows surgeons to examine organs in the pelvis and abdomen, and diagnose and treat endometriosis.

    Yet only 50% of those with identical pain symptoms who undergo a laparoscopy will end up having endometriosis.

    Endometriosis is also found in pain-free women. So we cannot predict who does and doesn’t have endometriosis from symptoms alone.

    How is this pain managed?

    Endometriosis surgery usually involves removing lesions and adhesions. But at least 30% of people return to pre-surgery pain levels within six months or have more pain than before.

    After surgery, emergency department presentations for pain are unchanged and 50% have repeat surgery within a few years.

    Suppressing periods using hormonal therapies (such as continuous oral contraceptive pills or progesterone-only approaches) can suppress endometriosis and reduce or eliminate pain, independent of the presence or absence of endometriosis.

    Not every type or dose of hormonal medications suits everyone, so medications need to be individualised.

    The current gold-standard approach to manage persistent pelvic pain involves a multidisciplinary team approach, with the aim of achieving sustained remission and improving quality of life. This may include:

    • physiotherapy for pelvic floor and other musculoskeletal problems
    • management of bladder and bowel symptoms
    • support for self-managing pain
    • lifestyle changes including diet and exercise
    • psychological or group therapy, as our moods, stress levels and childhood events can affect how we feel and experience pain.

    Whether you have period pain, chronic pelvic pain or pain you think is associated with endometriosis, if you feel pain, it’s real. If it’s disrupting your life, you deserve to be taken seriously and treated as the whole person you are.

    Sonia R. Grover, Senior Research Fellow, Murdoch Children’s Research Institute; Clinical Professor of Gynaecology, The University of Melbourne

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

    Share This Post

  • Knee Pain Won’t Get Better Unless You Fix This First

    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.

    Most knee pain is mechanical, caused by excessive stress or strain on specific parts of the knee joint. However, it’s weak glutes that are often the root cause of excess knee strain, because when glutes are weak, they fail to keep the pelvis level and legs aligned, leading to improper knee movement.

    The seat of the problem

    Weak glutes cause the pelvis to drop and the thigh bone to roll inwards (called “valgus knee”). This misalignment creates shearing forces and excessive pressure on different parts of the knee. However, it can usually be fixed, and the following exercises are recommended:

    1. Seated band abductions: use a resistance band around the thighs while seated. Push your knees apart, and hold for a few seconds.
    2. Glute bridge with resistance band: lie on your back with your feet flat and a resistance band around your thighs. Push your hips up into a bridge position, then press your knees outward against the band.
    3. Clamshell exercise: lie on your side, with your knees bent at 90°. Keep your body slightly tilted forward, then lift the top knee while keeping your heels together.
    4. Hip abductions (lateral leg raises): lie on your side, keeping your legs straight. Lift the top leg slightly backward and upward, leading with your heel.
    5. Standing hip abductions: stand upright, using a wall for support. Lift one leg sideways and slightly backward while keeping your spine straight. Unlike the other exercises, this one has the benefit of being doable almost anywhere.

    For more on each of these plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like:

    The Secret to Better Squats: Foot, Knee, & Ankle Mobility

    Take care!

    Share This Post

  • Who Will Take Care of Me When I’m Old? – by Joy Loverde

    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.

    Regular readers of 10almonds will know we’ve written before about how isolation kills (in numerous ways), and this book tackles that in much greater length and depth than we ever have room for here.

    Specifically, she talks about preparing for medical and related (financial, living will in case of dementia, housing, etc) considerations down the line, with checklists and worksheets and such to make it easy, and help you make sure it actually gets done.

    She also talks about creating a support network, from scratch if necessary (“foraging a family”), so that even if you will now be prepared to handle things alone, you’ll become a lot less likely to need to do so.

    Unlike many books of this genre, she also covers managing your mortality; that “just shoot me” is not a plan, and what lessons can be learned from the dying to make our own last years the best they can be.

    The style is upbeat and positive in outlook; less “prepare for doom” and more “get ready to do things right”, and it’s worth mentioning that the format is particularly helpful, outlining objectives towards the beginning of each chapter, and additional resources at the end of each chapter.

    Over on Amazon, most of the reviews that contain any criticism are some manner of “I’m in my 70s and wish I had read this sooner”. Still, better late than never.

    Bottom line: if you do not have an overabundance of support network around you, then this is an important book to read and to put into action.

    Click here to check out Who Will Take Care Of Me When I’m Old, and safeguard your own health & happiness for years to come!

    Share This Post

Related Posts

  • Health Simplified – by Daniel Cottmeyer
  • The Galveston Diet – 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.

    We’ve previously reviewed “It’s Not You, It’s Your Hormones” by nutritionist Nikki Williams, and noted at the time that it was very similar to the bestselling “The Galveston Diet”, not just in its content but all the way down its formatting. Some Amazon reviewers have even gone so far as to suggest that “It’s Not You, It’s Your Hormones” (2017) brazenly plagiarized “The Galveston Diet” (2023). However, after carefully examining the publication dates, we feel quite confident that the the earlier book did not plagiarize the later one.

    Of course, we would not go so far as to make a counter-accusation of plagiarism the other way around; it was surely just a case of Dr. Haver having the same good ideas 6 years later.

    Still, while the original book by Nikki Williams did not get too much international acclaim, the later one by Dr. Mary Claire Haver has had very good marketing and thus received a lot more attention, so let’s review it:

    Dr. Haver’s basic principle is (again) that we can manage our hormonal fluctuations, by managing our diet. Specifically, in the same three main ways:

    • Intermittent fasting
    • Anti-inflammatory diet
    • Eating more protein and healthy fats

    Why should these things matter to our hormones? The answer is to remember that our hormones aren’t just the sex hormones. We have hormones for hunger and satedness, hormones for stress and relaxation, hormones for blood sugar regulation, hormones for sleep and wakefulness, and more. These many hormones make up our endocrine system, and affecting one part of it will affect the others.

    Will these things magically undo the effects of the menopause? Well, some things yes, other things no. No diet can do the job of HRT. But by tweaking endocrine system inputs, we can tweak endocrine system outputs, and that’s what this book is for.

    The style is once again very accessible and just as clear, and Dr. Haver also walks us just as skilfully through the changes we may want to make, to avoid the changes we don’t want. The recipes are also very similar, so if you loved the recipes in the other book, you certainly won’t dislike this book’s menu.

    In the category of criticism, there is (as with the other book by the other author) some extra support that’s paywalled, in the sense that she wants the reader to buy her personally-branded online plan, and it can feel a bit like she’s holding back in order to upsell to that.

    Bottom line: this book is (again) aimed at peri-menopausal and post-menopausal women. It could also (again) definitely help a lot of people with PCOS too, and, when it comes down to it, pretty much anyone with an endocrine system. It’s (still) a well-evidenced, well-established, healthy way of eating regardless of age, sex, or (most) physical conditions.

    Click here to check out The Galveston Diet, and enjoy its well-told, well-formatted advice!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Managing Your Mortality

    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 Planning Is a Matter of Life and Death

    Barring medical marvels as yet unrevealed, we are all going to die. We try to keep ourselves and our loved ones in good health, but it’s important to be prepared for the eventuality of death.

    While this is not a cheerful topic, considering these things in advance can help us manage a very difficult thing, when the time comes.

    We’ve put this under “Psychology Sunday” as it pertains to processing our own mortality, and managing our own experiences and the subsequent grief that our death may invoke in our loved ones.

    We’ll also be looking at some of the medical considerations around end-of-life care, though.

    Organizational considerations

    It’s generally considered good to make preparations in advance. Write (or update) a Will, tie up any loose ends, decide on funerary preferences, perhaps even make arrangements with pre-funding. Life insurance, something difficult to get at a good rate towards the likely end of one’s life, is better sorted out sooner rather than later, too.

    Beyond bureaucracy

    What’s important to you, to have done before you die? It could be a bucket list, or it could just be to finish writing that book. It could be to heal a family rift, or to tell someone how you feel.

    It could be more general, less concrete: perhaps to spend more time with your family, or to engage more with a spiritual practice that’s important to you.

    Perhaps you want to do what you can to offset the grief of those you’ll leave behind; to make sure there are happy memories, or to make any requests of how they might remember you.

    Lest this latter seem selfish: after a loved one dies, those who are left behind are often given to wonder: what would they have wanted? If you tell them now, they’ll know, and can be comforted and reassured by that.

    This could range from “bright colors at my funeral, please” to “you have my blessing to remarry if you want to” to “I will now tell you the secret recipe for my famous bouillabaisse, for you to pass down in turn”.

    End-of-life care

    Increasingly few people die at home.

    • Sometimes it will be a matter of fighting tooth-and-nail to beat a said-to-be-terminal illness, and thus expiring in hospital after a long battle.
    • Sometimes it will be a matter of gradually winding down in a nursing home, receiving medical support to the end.
    • Sometimes, on the other hand, people will prefer to return home, and do so.

    Whatever your preferences, planning for them in advance is sensible—especially as money may be a factor later.

    Not to go too much back to bureaucracy, but you might also want to consider a Living Will, to be enacted in the case that cognitive decline means you cannot advocate for yourself later.

    Laws vary from place to place, so you’ll want to discuss this with a lawyer, but to give an idea of the kinds of things to consider:

    National Institute on Aging: Preparing A Living Will

    Palliative care

    Palliative care is a subcategory of end-of-life care, and is what occurs when no further attempts are made to extend life, and instead, the only remaining goal is to reduce suffering.

    In the case of some diseases including cancer, this may mean coming off treatments that have unpleasant side-effects, and retaining—or commencing—pain-relief treatments that may, as a side-effect, shorten life.

    Euthanasia

    Legality of euthanasia varies from place to place, and in some times and places, palliative care itself has been considered a form of “passive euthanasia”, that is to say, not taking an active step to end life, but abstaining from a treatment that prolongs it.

    Clearer forms of passive euthanasia include stopping taking a medication without which one categorically will die, or turning off a life support machine.

    Active euthanasia, taking a positive action to end life, is legal in some places and the means varies, but an overdose of barbiturates is an example; one goes to sleep and does not wake up.

    It’s not the only method, though; options include benzodiazepines, and opioids, amongst others:

    Efficacy and safety of drugs used for assisted dying

    Unspoken euthanasia

    An important thing to be aware of (whatever your views on euthanasia) is the principle of double-effect… And how it comes to play in palliative care more often than most people think.

    Say a person is dying of cancer. They opt for palliative care; they desist in any further cancer treatments, and take medication for the pain. Morphine is common. Morphine also shortens life.

    It’s common for such a patient to have a degree of control over their own medication, however, after a certain point, they will no longer be in sufficient condition to do so.

    After this point, it is very common for caregivers (be they medical professionals or family members) to give more morphine—for the purpose of reducing suffering, of course, not to kill them.

    In practical terms, this often means that the patient will die quite promptly afterwards. This is one of the reasons why, after sometimes a long-drawn-out period of “this person is dying”, healthcare workers can be very accurate about “it’s going to be in the next couple of days”.

    The take-away from this section is: if you would like for this to not happen to you or your loved one, you need to be aware of this practice in advance, because while it’s not the kind of thing that tends to make its way into written hospital/hospice policies, it is very widespread and normalized in the industry on a human level.

    Further reading: Goods, causes and intentions: problems with applying the doctrine of double effect to palliative sedation

    One last thing…

    Planning around our own mortality is never a task that seems pressing, until it’s too late. We recommend doing it anyway, without putting it off, because we can never know what’s around the corner.

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • The Seven Circles – by Chelsey Luger & Thosh Collins

    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.

    At first glance, this can seem like an unscientific book—you won’t find links to studies in this one, for sure! However, if we take a look at the seven circles in question, they are:

    1. Food
    2. Movement
    3. Sleep
    4. Ceremony
    5. Sacred Space
    6. Land
    7. Community

    Regular 10almonds readers may notice that these seven items contain five of the things strongly associated with the “supercentenarian Blue Zones”. (If you are wondering why Native American reservations are not Blue Zones, the answer there lies less in health science and more in history and sociology, and what things have been done to a given people).

    The authors—who are Native American, yes—present in one place a wealth of knowledge and know-how. Not even just from their own knowledge and their own respective tribes, but gathered from other tribes too.

    Perhaps the strongest value of this book to the reader is in the explanation of noting the size of each of those circles, how they connect with each other, and providing a whole well-explained system for how we can grow each of them in harmony with each other.

    Or to say the same thing in sciencey terms: how to mindfully improve integrated lifestyle factors synergistically for greater efficacy and improved health-adjusted quality-of-life years.

    Bottom line: if you’re not averse to something that mostly doesn’t use sciencey terms of have citations to peer-reviewed studies peppered through the text, then this book has wisdom that’s a) older than the pyramids of Giza, yet also b) highly consistent with our current best science of Blue Zone healthy longevity.

    Click here to check out The Seven Circles, and live well!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: