Quit Drinking – by Rebecca Dolton

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Many “quit drinking” books focus on tips you’ve heard already—cut down like this, rearrange your habits like that, make yourself accountable like so, add a reward element this way, etc.

Dolton takes a different approach.

She focuses instead on the underlying processes of addiction, so as to not merely understand them to fight them, but also to use them against the addiction itself.

This is not just a social or behavioral analysis, by the way, and goes into some detail into the physiological factors of the addiction—including such things as the little-talked about relationship between addiction and gut flora. Candida albans, found in most if not all humans to some extent, gets really out of control when given certain kinds of sugars (including those from alcohol); it grows, eventually puts roots through the intestinal walls (ouch!) and the more it grows, the more it demands the sugars it craves, so the more you feed it.

Quite a motivator to not listen to such cravings! It’s not even you that wants it, it’s the Candida!

Anyway, that’s just one example; there are many. The point here is that this is a well-researched, well-written book that sets itself apart from many of its genre.

Check Out Quit Drinking On Amazon Today!

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  • How Not to Diet – by Dr. Michael Greger

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    We’ve talked before about Dr. Greger’s famous “How Not To Die” book, and we love it and recommend it… But… It is, primarily, a large, dry textbook. Full of incredibly good science and information about what is statistically most likely to kill us and how to avoid that… but it’s not the most accessible.

    How Not To Diet“, on the other hand, is a diet book, is very readable, and assumes the reader would simply like to know how to healthily lose weight.

    By focussing on this one problem, rather than the many (admittedly important) mortality risks, the reading is a lot easier and lighter. And, because it’s still Dr. Greger advocating for the same diet, you’ll still get to reduce all those all-cause mortality risks. You won’t be reading about them in this book; it will now just be a happy side effect.

    While in “How Not To Die”, Dr. Greger looked at what was killing people and then tackled those problems, here he’s taken the same approach to just one problem… Obesity.

    So, he looks at what is causing people to be overweight, and methodically tackles those problems.

    We’ll not list them all here—there are many, and this is a book review, not a book summary. But suffice it to say, the work is comprehensive.

    Bottom line: this book methodically and clinically (lots of science!) looks at what makes us overweight… And tackles those problems one by one, giving us a diet optimized for good health and weight loss. If you’d like to shed a few pounds in a healthy, sustainable way (that just happens to significantly reduce mortality risk from other causes too) then this is a great book for you!

    Click here to check out “How Not To Diet” on Amazon and get healthy for life!

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  • Butter vs Margarine

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    Butter vs Margarine

    Yesterday, we asked you for your (health-related) opinion on butter vs margarine, and got the above-depicted, below-described, set of responses:

    • A little over 60% said butter is a health food and margarine is basically plastic with trans fats
    • A little over 20% said that both are woeful and it’s better to avoid both
    • A little over 10% said that margarine is a lighter option, and butter is a fast track to cardiovascular disease.

    Comments included (we will summarize/paraphrase, for space):

    • “…in moderation, though”
    • “I’m vegan so I use vegan butter but I know it’s not great, so I use it sparingly”
    • “butter is healthy if and only if it’s grass-fed”
    • “margarine has unpronounceable ingredients”

    To address those quickly:

    • “…in moderation” is a stipulation with which one can rarely go too far wrong
    • Same! Speaking for myself (your writer here, hi) and not for the company
    • Grass-fed is indeed better; alas that so little of it is grass-fed, in the US!
    • Butter contains eicosatrienoic acid, linolelaidic acid, and more*. Sometimes big words don’t mean that something is worse for the health, though!

    *Source: Quality characteristics, chemical composition, and sensory properties of butter from cows on pasture versus indoor feeding systems

    So, what does the science say?

    Butter is a health food: True or False?

    True or False, depending on amount! Moderation is definitely key, but we’ll return to that (and why not to have more than a small amount of butter) later. But it is a rich source of many nutrients, iff it’s grass-fed, anyway.

    The nutritional profile of something isn’t a thing that’s too contentious, so rather than take too much time on it, in this case we’ll point you back up to the scientific paper we linked above, or if you prefer a pop-science rendering, here’s a nice quick rundown:

    7 Reasons to Switch to Grass-Fed Butter

    Margarine is basically plastic with trans fats: True or False?

    False and usually False now, respectively, contingently.

    On the first part: chemically, it’s simply not “basically plastic” and everything in it is digestible

    On the second part: it depends on the margarine, and here’s where it pays to read labels. Historically, margarines all used to be high in trans fats (which are indeed woeful for the health). Nowadays, since trans fats have such a (well-earned) bad press, there are increasingly many margarines with low (or no) trans fats, and depending on your country, it may be that all margarines no longer have such:

    ❝It’s a public health success story. Consumers no longer have to worry about reading product nutritional labels to see if they contain hydrogenated oils and trans fats. They can just know that they no longer do❞

    Source: Margarines now nutritionally better than butter after hydrogenated oil ban

    So this is one where the science is clear (trans fats are unequivocally bad), but the consumer information is not always (it may be necessary to read labels, to know whether a margarine is conforming to the new guidelines).

    Butter is a fast track to cardiovascular disease: True or False?

    True or False depending on amount. In moderation, predictably it’s not a big deal.

    But for example, the World Health Organization recommends that saturated fats (of which butter is a generous source) make up no more than 10% of our calorie intake:

    Source: Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

    So if you have a 2000 kcal daily intake, that would mean consuming not more than 200 kcal from butter, which is approximately two tablespoons.

    If you’d like a deeper look into the complexities of saturated fats (for and against), you might like our previous main feature specifically about such:

    Can Saturated Fats Be Healthy?

    Enjoy!

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  • Dates vs Banana – Which is Healthier?

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    Our Verdict

    When comparing dates to banana, we picked the dates.

    Why?

    It was close, and bananas do have some strengths too! We pitted these two against each other as they’re both sweet fruits often used as a sweetening and consistency-altering ingredient in desserts and sweet snacks, so if you’re making a choice between them, here are the things to consider:

    In terms of macros, dates have more than 3x the fiber, more than 2x the protein, and a little over 3x the carbs. You may be wondering how this adds up in terms of glycemic index: dates have the lower GI. So, we pick dates, here, for that reason and overall nutritional density too.

    When it comes to vitamins, bananas have their moment, albeit barely: dates have more of vitamins B1, B3, B5, and K, while bananas have more of vitamins A, B6, C, E, and choline, making for a marginal victory for bananas in this category.

    Looking at minerals next, however, it’s quite a different story: dates have more calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while bananas are not higher in any mineral. No, not even potassium, for which they are famous—dates have nearly 2x more potassium than bananas.

    Adding up these sections makes for a clear win for dates in general!

    Enjoy either/both, but dates are the more nutritious snack/ingredient.

    Want to learn more?

    You might like to read:

    From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

    Take care!

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  • Salt Sugar Fat – by Michael Moss
  • Cavolo Nero & Sweet Potato Hash

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    🎶 Sweet potato hash? It’s a seasonal smash… Catches on in a flash… Let’s do the hash 🎶

    You will need

    • 6 oz cavolo nero, tough stems removed, chopped
    • 1 large sweet potato, diced
    • 1 large red onion, finely chopped
    • 1 parsnip, grated
    • 1 small red pepper, chopped
    • 4 oz baby portobello mushrooms, chopped
    • ½ cup fresh or thawed peas
    • ¼ bulb garlic, thinly sliced
    • 1 tbsp nutritional yeast
    • 2 tsp black pepper, coarse ground
    • 1 tsp dried rosemary
    • 1 tsp dried thyme (dried for convenience; fresh is also fine if you have it)
    • 1 tsp red chili flakes (dried for convenience; fresh is also fine if you have it)
    • 1 tsp ground turmeric
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Extra virgin olive oil

    Method

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

    1) Preheat the oven to 425℉ / 220℃.

    2) Toss the diced sweet potato in 1 tbsp olive oil, as well as the nutritional yeast, ground turmeric, black pepper, and MSG/salt, ensuring an even distribution. Roast in the oven on a lined baking tray, for 30 minutes, turning at least once to get all sides of the potato. When it is done, remove from the oven and set aside.

    3) Heat a little oil in a sauté pan or large skillet (either is fine; we’re not adding liquids today), and fry the onion, parsnip, and pepper until softened, which should take about 5 minutes (this is one reason why we grated the parsnip; the other is for the variation in texture).

    4) Add the garlic, mushrooms, herbs, and chili flakes, and cook for a further 1 minute, while stirring.

    5) Add the cavolo nero and peas, stir until the cavolo nero begins to wilt, and then…

    6) Add the roasted sweet potato; cook for about 5 more minutes, pressing down with the spatula here and there to mash the ingredients together.

    7) Turn the hash over when it begins to brown on the bottom, to lightly brown the other side too.

    8) Serve hot.

    Enjoy!

    Want to learn more?

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

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  • Psychoactive Drugs Are Having a Moment. The FDA Will Soon Weigh In.

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    Lori Tipton is among the growing number of people who say that MDMA, also known as ecstasy, saved their lives.

    Raised in New Orleans by a mother with untreated bipolar disorder who later killed herself and two others, Tipton said she endured layers of trauma that eventually forced her to seek treatment for crippling anxiety and hypervigilance. For 10 years nothing helped, and she began to wonder if she was “unfixable.”

    Then she answered an ad for a clinical trial for MDMA-assisted therapy to treat post-traumatic stress disorder. Tipton said the results were immediate, and she is convinced the drug could help a lot of people. But even as regulators weigh approval of the first MDMA-based treatment, she’s worried that it won’t reach those who need it most.

    “The main thing that I’m always concerned about is just accessibility,” the 43-year-old nonprofit project manager said. “I don’t want to see this become just another expensive add-on therapy for people who can afford it when people are dying every day by their own hand because of PTSD.”

    MDMA is part of a new wave of psychoactive drugs that show great potential for treating conditions such as severe depression and PTSD. Investors are piling into the nascent field, and a host of medications based on MDMA, LSD, psychedelic mushrooms, ketamine, the South American plant mixture ayahuasca, and the African plant ibogaine are now under development, and in some cases vying for approval by the Food and Drug Administration.

    Proponents hope the efforts could yield the first major new therapies for mental illness since the introduction of modern antidepressants in the 1980s. But not all researchers are convinced that their benefits have been validated, or properly weighed against the risks. And they can be difficult to assess using traditional clinical trials.

    The first MDMA-assisted assisted therapy appeared to be on track for FDA approval this August, but a recent report from an independent review committee challenged the integrity of the trial data from the drug’s maker, Lykos Therapeutics, a startup founded by a psychedelic research and advocacy group. The FDA will convene a panel of independent investigators on June 4 to determine whether to recommend the drug’s approval.

    Proponents of the new therapies also worry that the FDA will impose treatment protocols, such as requiring multiple trained clinicians to monitor a patient for extended periods, that will render them far too expensive for most people.

    Tipton’s MDMA-assisted therapy included three eight-hour medication sessions overseen by two therapists, each followed by an overnight stay at the facility and an integration session the following day.

    “It does seem that some of these molecules can be administered safely,” said David Olson, director of the University of California-Davis Institute for Psychedelics and Neurotherapeutics. “I think the question is can they be administered safely at the scale needed to really make major improvements in mental health care.”

    Breakthrough Therapies?

    Psychedelics and other psychoactive substances, among the medicines with the oldest recorded use, have long been recognized for their potential therapeutic benefits. Modern research on them started in the mid-20th century, but clinical trial results didn’t live up to the claims of advocates, and they eventually got a bad name both from their use as party drugs and from rogue CIA experiments that involved dosing unsuspecting individuals.

    The 1970 Controlled Substances Act made most psychoactive drugs illegal before any treatments were brought to market, and MDMA was classified as a Schedule 1 substance in 1985, which effectively ended any research. It wasn’t until 2000 that scientists at Johns Hopkins University were granted regulatory approval to study psilocybin anew.

    Ketamine was in a different category, having been approved as an anesthetic in 1970. In the early 2000s, researchers discovered its antidepressant effects, and a ketamine-based therapy, Spravato, received FDA approval in 2019. Doctors can also prescribe generic ketamine off-label, and hundreds of clinics have sprung up across the nation. A clinical trial is underway to evaluate ketamine’s effectiveness in treating suicidal depression when used with other psychiatric medications.

    Ketamine’s apparent effectiveness sparked renewed interest in the therapeutic potential of other psychoactive substances.

    They fall into distinct categories: MDMA is an entactogen, also known as an empathogen, which induces a sense of connectedness and emotional communion, while LSD, psylocibin, and ibogaine are psychedelics, which create altered perceptual states. Ketamine is a dissociative anesthetic, though it can produce hallucinations at the right dose.

    Despite the drugs’ differences, Olson said they all create neuroplasticity and allow the brain to heal damaged neural circuits, which imaging shows can be shriveled up in patients with addiction, depression, and PTSD.

    “All of these brain conditions are really disorders of neural circuits,” Olson said. “We’re basically looking for medicines that can regrow these neurons.”

    Psychedelics are particularly good at doing this, he said, and hold promise for treating diseases including Alzheimer’s.

    A number of psychoactive drugs have now received the FDA’s “breakthrough therapy” designation, which expedites development and review of drugs with the potential to treat serious conditions.

    But standard clinical trials, in which one group of patients is given the drug and a control group is given a placebo, have proven problematic, for the simple reason that people have no trouble determining whether they’ve gotten the real thing.

    The final clinical trial for Lykos’ MDMA treatment showed that 71% of participants no longer met the criteria for PTSD after 18 weeks of taking the drug versus 48% in the control group.

    A March report by the Institute for Clinical and Economic Review, an independent research group, questioned the company’s clinical trial results and challenged the objectivity of MDMA advocates who participated in the study as both patients and therapists. The institute also questioned the drug’s cost-effectiveness, which insurers factor into coverage decisions.

    Lykos, a public benefit company, was formed in 2014 as an offshoot of the Multidisciplinary Association for Psychedelic Studies, a nonprofit that has invested more than $150 million into psychedelic research and advocacy.

    The company said its researchers developed their studies in partnership with the FDA and used independent raters to ensure the reliability and validity of the results.

    “We stand behind the design and results of our clinical trials,” a Lykos spokesperson said in an email.

    There are other hazards too. Psychoactive substances can put patients in vulnerable states, making them potential victims for financial exploitation or other types of abuse. In Lykos’ second clinical trial, two therapists were found to have spooned, cuddled, blindfolded, and pinned down a female patient who was in distress.

    The substances can also cause shallow breathing, heart issues, and hyperthermia.

    To mitigate risks, the FDA can put restrictions on how drugs are administered.

    “These are incredibly potent molecules and having them available in vending machines is probably a bad idea,” said Hayim Raclaw of Negev Capital, a venture capital fund focused on psychedelic drug development.

    But if the protocols are too stringent, access is likely to be limited.

    Rachel del Dosso, a trauma therapist in the greater Los Angeles area who offers ketamine-assisted therapy, said she’s been following the research on drugs like MDMA and psilocybin and is excited for their therapeutic potential but has reservations about the practicalities of treatment.

    “As a therapist in clinical practice, I’ve been thinking through how could I make that accessible,” she said. “Because it would cost a lot for [patients] to have me with them for the whole thing.”

    Del Dosso said a group therapy model, which is sometimes used in ketamine therapy, could help scale the adoption of other psychoactive treatments, too.

    Artificial Intelligence and Analogs

    Researchers expect plenty of new discoveries in the field. One of the companies Negev has invested in, Mindstate Design Labs, uses artificial intelligence to analyze “trip reports,” or self-reported drug experiences, to identify potentially therapeutic molecules. Mindstate has asked the FDA to green-light a clinical trial of the first molecule identified through this method, 5-MeO-MiPT, also known as moxy.

    AlphaFold, an AI program developed by Google’s DeepMind, has identified thousands of potential psychedelic molecules.

    There’s also a lot of work going into so-called analog compounds, which have the therapeutic effects of hallucinogens but without the hallucinations. The maker of a psilocybin analog announced in March that the FDA had granted it breakthrough therapy status.

    “If you can harness the neuroplasticity-promoting properties of LSD while also creating an antipsychotic version of it, then that can be pretty powerful,” Olson said.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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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  • Plum vs Nectarine – Which is Healthier?

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    Our Verdict

    When comparing plums to nectarines, we picked the nectarines.

    Why?

    Both are great! But nectarines win at least marginally in each category we look at.

    In terms of macros, plums have more carbs while nectarines have more fiber, resulting of course in a lower glycemic index. Plums do have a low GI also; just, nectarines have it better.

    When it comes to vitamins, plums have more of vitamins A, B6, C, and K, while nectarines have more of vitamins B1, B2, B3, B5, E, and choline.

    In the category of minerals, plums are great but not higher in any mineral than nectarines; nectarines meanwhile have more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

    All in all, enjoy both. And if having dried fruit, then prunes (dried plums) are generally more widely available than dried nectarines. But if you’re choosing one fruit or the other, nectarine is the way to go.

    Want to learn more?

    You might like to read:

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