Play Bold – by Magnus Penker

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This book is very different to what you might expect, from the title.

We often see: “play bold, believe in yourself, the universe rewards action” etc… Instead, this one is more: “play bold, pay attention to the data, use these metrics, learn from what these businesses did and what their results were”, etc.

We often see: “here’s an anecdote about a historical figure and/or celebrity who made a tremendous bluff and it worked out well so you should too” etc… Instead, this one is more: “see how what we think of as safety is actually anything but! And how by embracing change quickly (or ideally: proactively), we can stay ahead of disaster that may otherwise hit us”.

Penker’s background is also relevant here. He has decades of experience, having “launched 10 start-ups and acquired, turned around, and sold over 30 SMEs all over Europe”. Importantly, he’s also “still in the game”… So, unlike many authors whose last experience in the industry was in the 1970s and who wonder why people aren’t reaping the same rewards today!

Penker is the therefore opposite of many who advocate to “play bold” but simply mean “fail fast, fail often”… While quietly relying on their family’s capital and privilege to leave a trail of financial destruction behind them, and simultaneously gloating about their imagined business expertise.

In short: boldness does not equate to foolhardiness, and foolhardiness does not equate to boldness.

As for telling the difference? Well, for that we recommend reading the book—It’s a highly instructive one.

Take The First Bold Step Of Checking Out This Book On Amazon!

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  • Superfood Broccoli Pesto

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    Cruciferous vegetables have many health benefits of their own (especially: a lot of anticancer benefits). But, it can be hard to include them in every day’s menu, so this is just one more way that’ll broaden your options! It’s delicious mixed into pasta, or served as a dip, or even on toast.

    You will need

    • 4 cups small broccoli florets
    • 1 cup fresh basil leaves
    • ½ cup pine nuts
    • ¼ bulb garlic
    • 3 tbsp extra virgin olive oil
    • 2 tbsp nutritional yeast
    • 1 tbsp lemon juice
    • 2 tsp black pepper, coarse ground
    • 1 tsp red pepper flakes
    • ½ tsp MSG or 1 tsp low-sodium salt

    Method

    (we suggest you read everything at least once before doing anything)

    1) Steam the broccoli for 3–5 minutes. Allow to cool.

    2) Blend the pine nuts, garlic, lemon juice, and nutritional yeast.

    3) Add the broccoli, basil, olive oil, black pepper, red pepper, and MSG or salt, and blend in the food processor again until well-combined.

    4) Serve:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Healthy Homemade Flatbreads

    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 recipes sometimes call for the use of flatbreads, or suggest serving with flatbreads. But we want you to be able to have healthy homemade ones! So here’s a very quick and easy recipe. You’ll probably need to order some of the ingredients in, but it’s worth it, and then if you keep a stock of the ingredients, you can whip these up in minutes anytime you want them.

    You will need

    • 1 cup garbanzo bean flour, plus more for dusting
    • 1 cup quinoa flour
    • 2 tbsp ground/milled flaxseed
    • 1 tbsp baking powder
    • 1 tbsp extra virgin olive oil, plus more for the pan
    • ½ tsp MSG, or 1 tsp low-sodium salt, with MSG being the healthier and preferable option
    • ½ tsp onion powder
    • ½ tsp garlic powder
    • ½ tsp dried cumin
    • ½ tsp dried thyme

    Method

    (we suggest you read everything at least once before doing anything)

    1) Mix the flaxseed with ⅓ cup of water and set aside for at least 5 minutes.

    2) Combine the rest of the ingredients in a big bowl, plus the flax mixtures we just made, and an extra ½ cup of water. Knead this into a dough, adding a touch more water if it becomes necessary, but be sparing with it.

    3) Divide the dough into 6 equal portions, shaping each into a ball. Dust a clean surface with the extra garbanzo bean flour, and roll each dough ball into in a thin 6″ circle.

    4) Heat a skillet and add some olive oil for frying; when hot enough, place a dough disk in the pan and cook for a few minutes on each side until golden brown. Repeat with the other 5.

    5) Serve! If you’re looking for a perfect accompaniment to these, try our Hero Homemade Hummus

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • What are compound exercises and why are they good for you?

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    So you’ve got yourself a gym membership or bought a set of home weights. Now what? With the sheer amount of confusing exercise advice out there, it can be hard to decide what to include in a weights routine.

    It can help to know there are broadly two types of movements in resistance training (lifting weights): compound exercises and isolation exercises.

    So what’s the difference? And what’s all this got to do with strength, speed and healthy ageing?

    What’s the difference?

    Compound exercises involve multiple joints and muscle groups working together.

    In a push up, for example, your shoulder and elbow joints are moving together. This targets the muscles in the chest, shoulder and triceps.

    When you do a squat, you’re using your thigh and butt muscles, your back, and even the muscles in your core.

    It can help to think about compound movements by grouping them by primary movement patterns.

    For example, some lower body compound exercises follow a “squat pattern”. Examples include bodyweight squats, weighted squats, lunges and split squats.

    A woman does a Bulgarian split squat.
    A Bulgarian split squat is a type of compound movement exercise. Evelin Montero/Shutterstock

    We also have “hinge patterns”, where you hinge from a point on your body (such as the hips). Examples include deadlifts, hip thrusts and kettle bell swings.

    Upper body compounded exercises can be grouped into “push patterns” (such as vertical barbell lifts) or “pull patterns” (such as weighted rows, chin ups or lat pull downs, which is where you use a pulley system machine to lift weights by pulling a bar downwards).

    In contrast, isolation exercises are movements that occur at a single joint.

    For instance, bicep curls only require movement at the elbow joint and work your bicep muscles. Tricep extensions and lateral raises are other examples of isolation exercises.

    A woman sets up to lift a heavy weight while her trainer observes.
    Many compound exercises mimic movements we do every day. Photo by Ketut Subiyanto/Pexels

    Compound exercises can make daily life easier

    Many compound exercises mimic movements we do every day.

    Hinge patterns mimic picking something off the floor. A vertical press mimics putting a heavy box on a high shelf. A squat mimics standing up from the couch or getting on and off the toilet.

    That might sound ridiculous to a young, fit person (“why would I need to practise getting on and off a toilet?”).

    Unfortunately, we lose strength and muscle mass as we age. Men lose about 5% of their muscle mass per decade, while for women the figure is about 4% per decade.

    When this decline begins can vary widely. However, approximately 30% of an adult’s peak muscle mass is lost by the time they are 80.

    The good news is resistance training can counteract these age-related changes in muscle size and strength.

    So building strength through compound exercise movements may help make daily life feel a bit easier. In fact, our ability to perform compound movements are a good indicator how well we can function as we age.

    A woman gets a box down from a shelf.
    Want to be able to get stuff down from high shelves when you’re older? Practising compound exercises like a vertical press could help. Galina_Lya/Shutterstock

    What about strength and athletic ability?

    Compound exercises use multiple joints, so you can generally lift heavier weights than you could with isolation exercises. Lifting a heavier weight means you can build muscle strength more efficiently.

    One study divided a group of 36 people into two. Three times a week, one group performed isolation exercises, while the other group did compound exercises.

    After eight weeks, both groups had lost fat. But the compound exercises group saw much better results on measures of cardiovascular fitness, bench press strength, knee extension strength, and squat strength.

    If you play a sport, compound movements can also help boost athletic ability.

    Squat patterns require your hip, knee, and ankle to extend at the same time (also known as triple extension).

    Our bodies use this triple extension trick when we run, sprint, jump or change direction quickly. In fact, research has found squat strength is strongly linked to being able to sprint faster and jump higher.

    Isolation exercises are still good

    What if you’re unable to do compound movements, or you just don’t want to?

    Don’t worry, you’ll still build strength and muscle with isolation exercises.

    Isolation exercises are also typically easier to learn as there is no skill required. They are an easy and low risk way to add extra exercise at the end of the workout, where you might otherwise be too tired to do more compound exercises safely and with correct form.

    In fact, both isolation and compound exercises seem to be equally effective in helping us lose body fat and increase fat-free muscle mass when total intensity and volume of exercises are otherwise equal.

    Some people also do isolation exercises when they want to build up a particular muscle group for a certain sport or for a bodybuilding competition, for example.

    An older man does bicep curls in the gym
    Isolation exercises have their role to play. Photo by Kampus Production/Pexels

    I just want a time efficient workout

    Considering the above factors, you could consider prioritising compound exercises if you’re:

    • time poor
    • keen to lift heavier weights
    • looking for an efficient way to train many muscles in the one workout
    • interested in healthy ageing.

    That said, most well designed workout programs will include both compound and isolation movements.

    Correction: This article has been amended to reflect the fact a weighted row is a pull pattern, not a push pattern.

    Mandy Hagstrom, Senior Lecturer, Exercise Physiology. School of Health Sciences, UNSW Sydney and Anurag Pandit, PhD Candidate in Exercise Physiology, UNSW Sydney

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

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  • Missing Microbes – by Dr. Martin Blaser
  • Life Extension Multivitamins vs Centrum Multivitamins – Which is Healthier

    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 Verdict

    When comparing Life Extension Multivitamins to Centrum Multivitamins, we picked the Life Extension.

    Why?

    The clue here was on the label: “two per day”. It’s not so that they can sell extra filler! It’s because they couldn’t fit it all into one.

    While the Centrum Multivitamins is a (respectably) run-of-the-mill multivitamin (and multimineral) containing reasonable quantities of most vitamins and minerals that people supplement, the Life Extension product has the same plus more:

    • More of the vitamins and minerals; i.e. more of them are hitting 100%+ of the RDA
    • More beneficial supplements, including:
      • Inositol, Alpha lipoic acid, Bio-Quercetin phytosome, phosphatidylcholine complex, Marigold extract, Apigenin, Lycopene, and more that we won’t list here because it starts to get complicated if we do.

    We’ll have to write some main features on some of those that we haven’t written about before, but suffice it to say, they’re all good things.

    Main take-away for today: sometimes more is better; it just necessitates then reading the label to check.

    Want to get some Life Extension Multivitamins (and/or perhaps just read the label on the back)? Here they are on Amazon

    PS: it bears mentioning, since we are sometimes running brands against each other head-to-head in this section: nothing you see here is an advertisement/sponsor unless it’s clearly marked as such. We haven’t, for example, been paid by Life Extension or any agent of theirs, to write the above. It’s just our own research and conclusion.

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  • Should You Go Light Or Heavy On Carbs?

    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.

    Carb-Strong or Carb-Wrong?

    A bar chart showing the number of people who are interested in social media and heavy carbs.

    We asked you for your health-related view of carbs, and got the above-depicted, below-described, set of responses

    • About 48% said “Some carbs are beneficial; others are detrimental”
    • About 27% said “Carbs are a critical source of energy, and safer than fats”
    • About 18% said “A low-carb diet is best for overall health (and a carb is a carb)”
    • About 7% said “We do not need carbs to live; a carnivore diet is viable”

    But what does the science say?

    Carbs are a critical source of energy, and safer than fats: True or False?

    True and False, respectively! That is: they are a critical source of energy, and carbs and fats both have an important place in our diet.

    ❝Diets that focus too heavily on a single macronutrient, whether extreme protein, carbohydrate, or fat intake, may adversely impact health.

    ~ Dr. Russel de Souza et al.

    Source: Low carb or high carb? Everything in moderation … until further notice

    (the aforementioned lead author Dr. de Souza, by the way, served as an external advisor to the World Health Organization’s Nutrition Guidelines Advisory Committee)

    Some carbs are beneficial; others are detrimental: True or False?

    True! Glycemic index is important here. There’s a big difference between eating a raw carrot and drinking high-fructose corn syrup:

    Which Sugars Are Healthier, And Which Are Just The Same?

    While some say grains and/or starchy vegetables are bad, best current science recommends:

    • Eat some whole grains regularly, but they should not be the main bulk of your meal (non-wheat grains are generally better)
    • Starchy vegetables are not a critical food group, but in moderation they are fine.

    To this end, the Mediterranean Diet is the current gold standard of healthful eating, per general scientific consensus:

    A low-carb diet is best for overall health (and a carb is a carb): True or False?

    True-ish and False, respectively. We covered the “a carb is a carb” falsehood earlier, so we’ll look at “a low-carb diet is best”.

    Simply put: it can be. One of the biggest problems facing the low-carb diet though is that adherence tends to be poor—that is to say, people crave their carby comfort foods and eat more carbs again. As for the efficacy of a low-carb diet in the context of goals such as weight loss and glycemic control, the evidence is mixed:

    ❝There is probably little to no difference in weight reduction and changes in cardiovascular risk factors up to two years’ follow-up, when overweight and obese participants without and with T2DM are randomised to either low-carbohydrate or balanced-carbohydrate weight-reducing diets❞

    ~ Dr. Celeste Naud et al.

    Source: Low-carbohydrate versus balanced-carbohydrate diets for reducing weight and cardiovascular risk

    ❝On the basis of moderate to low certainty evidence, patients adhering to an LCD for six months may experience remission of diabetes without adverse consequences.

    Limitations include continued debate around what constitutes remission of diabetes, as well as the efficacy, safety, and dietary satisfaction of longer term LCDs❞

    ~ Dr. Joshua Goldenberg et al.

    Source: Efficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission

    ❝There should be no “one-size-fits-all” eating pattern for different patient´s profiles with diabetes.

    It is clinically complex to suggest an ideal percentage of calories from carbohydrates, protein and lipids recommended for all patients with diabetes.❞

    ~Dr. Adriana Sousa et al.

    Source: Current Evidence Regarding Low-carb Diets for The Metabolic Control of Type-2 Diabetes

    We do not need carbs to live; a carnivore diet is viable: True or False?

    False. For a simple explanation:

    The Carnivore Diet: Can You Have Too Much Meat?

    There isn’t a lot of science studying the effects of consuming no plant products, largely because such a study, if anything other than observational population studies, would be unethical. Observational population studies, meanwhile, are not practical because there are so few people who try this, and those who do, do not persist after their first few hospitalizations.

    Putting aside the “Carnivore Diet” as a dangerous unscientific fad, if you are inclined to meat-eating, there is some merit to the Paleo Diet, at least for short-term weight loss even if not necessarily long-term health:

    What’s The Real Deal With The Paleo Diet?

    For longer-term health, we refer you back up to the aforementioned Mediterranean Diet.

    Enjoy!

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  • Nicotine pouches are being marketed to young people on social media. But are they safe, or even legal?

    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.

    Flavoured nicotine pouches are being promoted to young people on social media platforms such as TikTok and Instagram.

    Although some viral videos have been taken down following a series of reports in The Guardian, clips featuring Australian influencers have claimed nicotine pouches are a safe and effective way to quit vaping. A number of the videos have included links to websites selling these products.

    With the rapid rise in youth vaping and the subsequent implementation of several reforms to restrict access to vaping products, it’s not entirely surprising the tobacco industry is introducing more products to maintain its future revenue stream.

    The major trans-national tobacco companies, including Philip Morris International and British American Tobacco, all manufacture nicotine pouches. British American Tobacco’s brand of nicotine pouches, Velo, is a leading sponsor of the McLaren Formula 1 team.

    But what are nicotine pouches, and are they even legal in Australia?

    Like snus, but different

    Nicotine pouches are available in many countries around the world, and their sales are increasing rapidly, especially among young people.

    Nicotine pouches look a bit like small tea bags and are placed between the lip and gum. They’re typically sold in small, colourful tins of about 15 to 20 pouches. While the pouches don’t contain tobacco, they do contain nicotine that is either extracted from tobacco plants or made synthetically. The pouches come in a wide range of strengths.

    As well as nicotine, the pouches commonly contain plant fibres (in place of tobacco, plant fibres serve as a filler and give the pouches shape), sweeteners and flavours. Just like for vaping products, there’s a vast array of pouch flavours available including different varieties of fruit, confectionery, spices and drinks.

    The range of appealing flavours, as well as the fact they can be used discreetly, may make nicotine pouches particularity attractive to young people.

    Two teenage girls vaping on a blanket in a park.
    Vaping has recently been subject to tighter regulation in Australia.
    Aleksandr Yu/Shutterstock

    Users absorb the nicotine in their mouths and simply replace the pouch when all the nicotine has been absorbed. Tobacco-free nicotine pouches are a relatively recent product, but similar style products that do contain tobacco, known as snus, have been popular in Scandinavian countries, particularly Sweden, for decades.

    Snus and nicotine pouches are however different products. And given snus contains tobacco and nicotine pouches don’t, the products are subject to quite different regulations in Australia.

    What does the law say?

    Pouches that contain tobacco, like snus, have been banned in Australia since 1991, as part of a consumer product ban on all forms of smokeless tobacco products. This means other smokeless tobacco products such as chewing tobacco, snuff, and dissolvable tobacco sticks or tablets, are also banned from sale in Australia.

    Tobacco-free nicotine pouches cannot legally be sold by general retailers, like tobacconists and convenience stores, in Australia either. But the reasons for this are more complex.

    In Australia, under the Poisons Standard, nicotine is a prescription-only medicine, with two exceptions. Nicotine can be used in tobacco prepared and packed for smoking, such as cigarettes, roll-your-own tobacco, and cigars, as well as in preparations for therapeutic use as a smoking cessation aid, such as nicotine patches, gum, mouth spray and lozenges.

    If a nicotine-containing product does not meet either of these two exceptions, it cannot be legally sold by general retailers. No nicotine pouches have currently been approved by the Therapeutic Goods Administration as a therapeutic aid in smoking cessation, so in short they’re not legal to sell in Australia.

    However, nicotine pouches can be legally imported for personal use only if users have a prescription from a medical professional who can assess if the product is appropriate for individual use.

    We only have anecdotal reports of nicotine pouch use, not hard data, as these products are very new in Australia. But we do know authorities are increasingly seizing these products from retailers. It’s highly unlikely any young people using nicotine pouches are accessing them through legal channels.

    Health concerns

    Nicotine exposure may induce effects including dizziness, headache, nausea and abdominal cramps, especially among people who don’t normally smoke or vape.

    Although we don’t yet have much evidence on the long term health effects of nicotine pouches, we know nicotine is addictive and harmful to health. For example, it can cause problems in the cardiovascular system (such as heart arrhythmia), particularly at high doses. It may also have negative effects on adolescent brain development.

    The nicotine contents of some of the nicotine pouches on the market is alarmingly high. Certain brands offer pouches containing more than 10mg of nicotine, which is similar to a cigarette. According to a World Health Organization (WHO) report, pouches deliver enough nicotine to induce and sustain nicotine addiction.

    Pouches are also being marketed as a product to use when it’s not possible to vape or smoke, such as on a plane. So instead of helping a person quit they may be used in addition to smoking and vaping. And importantly, there’s no clear evidence pouches are an effective smoking or vaping cessation aid.

    A Velo product display at Dubai airport in October 2022.
    A Velo product display at Dubai airport in October 2022. Nicotine pouches are marketed as safe to use on planes.
    Becky Freeman

    Further, some nicotine pouches, despite being tobacco-free, still contain tobacco-specific nitrosamines. These compounds can damage DNA, and with long term exposure, can cause cancer.

    Overall, there’s limited data on the harms of nicotine pouches because they’ve been on the market for only a short time. But the WHO recommends a cautious approach given their similarities to smokeless tobacco products.

    For anyone wanting advice and support to quit smoking or vaping, it’s best to talk to your doctor or pharmacist, or access trusted sources such as Quitline or the iCanQuit website.The Conversation

    Becky Freeman, Associate Professor, School of Public Health, University of Sydney

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

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