The Two-Second Advantage – by Vivek Ranadive and Kevin Maney

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

The titular “two-second advantage” can in some cases be literal (imagine you got a two-second head-start in a boxing match!), in other cases can refer to being just a little ahead of things in a way that can confer a great advantage, often cumulatively—as anyone who’s played Monopoly can certainly attest.

Vivek Ranadivé and Kevin Maney give us lots of examples from business, sports, politics, economics, and more, in a way that seeks to cultivate a habit of asking the right questions in order to anticipate the future and not just be ahead of the competition—some areas of life don’t have competition for most people, like health, for example—but to generally have things “in hand”.

When it comes to personal finances, health, personal projects, and the like, those tiny initial advantages that lead to incremental further improvements, can be the difference between continually (and frantically) playing catch-up, or making the jump past breaking even to going from strength to strength.

Check out today’s book on Amazon!

Don’t Forget…

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

Recommended

  • The Book Of Hormones – by Dr. Shweta Patel
  • “I Stretched Every Day For 30 Days: Game Changer!”
    Can a rigid body become supple with just 20 minutes of daily stretching for a month? Makari Espe’s journey to flexibility shows marked results.

Learn to Age Gracefully

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

  • Chili Hot-Bedded Salmon

    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 can be made in less time than it takes to order and receive a Chinese take-out! The principle is simple: it’s a bed of greens giving pride of place to a salmon fillet in a deliciously spicy marinade. So healthwise, we have greens-and-beans, healthy protein and fats, and tasty polyphenols. Experientially, we have food that tastes a lot more decadent than it is!

    You will need

    • 4 salmon fillets (if vegan, substitute firm tofu; see also how to make this no-salmon salmon)
    • 2 bok choy, washed and stems trimmed
    • 7 oz green beans, trimmed
    • 4 oz sugar snap peas
    • 4 spring onions, sliced
    • 2 tbsp chili oil*
    • 1 tbsp soy sauce
    • 1 tsp garlic paste
    • 1 tsp ginger paste
    • 1 tsp black pepper

    *this can be purchased as-is, but if you want to make your own in advance, simply take extra virgin olive oil and infuse it with [finely chopped, red] chili. This is a really good thing to do for commonly-used flavored oils, by the way—chili oil and garlic oil are must-haves in this writer’s opinion; basil oil, sage oil, and rosemary oil, are all excellent things to make and have in, too. Just know, infusing is not quick, so it’s good to do these in batch and make plenty well before you need it. For now, if you don’t have any homemade already, then store-bought is fine 🙂

    Method

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

    1) Preheat the oven to 360℉/180℃/gas mark 6

    2) Lay out 4 large squares of foil, and put the bok choy, green beans, and sugar snap peas in a little pile in the middle of each one. Put a salmon fillet on top of each (if it has skin, score the skin first, so that juices will be able to penetrate, and put it skin-side down), and then top with the spring onions.

    3) Mix the rest of the ingredients in a small bowl, and then spoon this marinade evenly over each of the fillets (alternatively, if you have occasion to marinade the fillets in advance and let them sit in the marinade in the fridge for some hours before, do so, in which case this step will already be done now, because past-you did it. Yay for past-you!)

    4) Fold up the edges of the foil, making each one an enclosed parcel, gently sealed at the top by folding it over. Put them on a baking tray and bake for about 20 minutes.

    5) Serve! If you’d like some carbs with it, we recommend our tasty versatile rice recipe.

    Enjoy!

    Want to learn more?

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

    Take care!

    Share This Post

  • Do You Believe In Magic? – by Dr. Paul Offit

    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.

    Here at 10almonds, we like to examine and present the science wherever it leads, so this book was an interesting read.

    Dr. Offit, himself a much-decorated vaccine research scientist, and longtime enemy of the anti-vax crowd, takes aim at alternative therapies in general, looking at what does work (and how), and what doesn’t (and what harm it can cause).

    The style of the book is largely polemic in tone, but there’s lots of well-qualified information and stats in here too. And certainly, if there are alternative therapies you’ve left unquestioned, this book will probably prompt questions, at the very least.

    And science, of course, is about asking questions, and shouldn’t be afraid of such! Open-minded skepticism is a key starting point, while being unafraid to actually reach a conclusion of “this is probably [not] so”, when and if that’s where the evidence brings us. Then, question again when and if new evidence comes along.

    To that end, Dr. Offit does an enthusiastic job of looking for answers, and presenting what he finds.

    If the book has downsides, they are primarily twofold:

    • He is a little quick to dismiss the benefits of a good healthy diet, supplemented or otherwise.
      • His keenness here seems to step from a desire to ensure people don’t skip life-saving medical treatments in the hope that their diet will cure their cancer (or liver disease, or be it what it may), but in doing so, he throws out a lot of actually good science.
    • He—strangely—lumps menopausal HRT in with alternative therapies, and does the exact same kind of anti-science scaremongering that he rails against in the rest of the book.
      • In his defence, this book was published ten years ago, and he may have been influenced by a stack of headlines at the time, and a popular celebrity endorsement of HRT, which likely put him off it.

    Bottom line: there’s something here to annoy everyone—which makes for stimulating reading.

    Click here to check out Do You Believe In Magic, and expand your knowledge!

    Share This Post

  • The Pain Relief Secret – by Sarah Warren

    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’s a book to not judge by the cover—or the title. The title is actually accurate, but it sounds like a lot of woo, doesn’t it?

    Instead, what we find is a very clinical, research-led (40 pages of references!) explanation of:

    1. the causes of musculoskeletal pain
    2. how this will tend to drive us to make it worse
    3. what we can do instead to make it better

    A lot of this, to give you an idea what to expect, hinges on the fact that bones only go where muscles allow/move them; muscles only behave as instructed by nerves, and with a good development of biofeedback and new habits to leverage neuroplasticity, we can take more charge of that than you might think.

    Warning: you may want to jump straight into the part with the solutions, but if you do so without a very good grounding in anatomy and physiology, you may find yourself out of your depth with previously-explained terms and concepts that are now needed to understand (and apply) the solutions.

    However, if you read it methodically cover-to-cover, you’ll find you need no prior knowledge to take full advantage of this book; the author is a very skilled educator.

    Bottom line: while it’s not an overnight magic pill, the methodology described in this book is a very sound way to address the causes of musculoskeletal pain.

    Click here to check out The Pain Relief Secret, and help your body undo damage done!

    Share This Post

Related Posts

  • The Book Of Hormones – by Dr. Shweta Patel
  • The Collagen Cure – by Dr. James DiNicolantonio

    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.

    Collagen is vital for, well, most of our bodies, really. Where me most tend to feel its deficiency is in our joints and skin, but it’s critical for bones and many other tissues too.

    You may be wondering: why a 572-page book to say what surely must amount to “take collagen, duh”?

    Dr. DiNicolantonio has a lot more of value to offer us than that. In this book, we learn about not just collagen synthesis and usage, different types of collagen, the metabolism of it in our diet (if we get it—vegans and vegetarians won’t). We also learn about the building blocks of collagen (vegans and vegetarians do get these, assuming a healthy balanced diet), with a special focus on glycine, the smallest amino acid which makes up about a third of the mass of collagen (a protein).

    Not stopping there, we also learn about the interplay of other nutrients with our metabolism of glycine and, if applicable, collagen. Vitamin C and copper are star features, but there’s a lot more going on with other nutrients too, down to the level of “So take this 75 minutes before this but after that and/but definitely not with the other”, etc.

    The style is incredibly clear and readable for something that’s also quite scientifically dense (over 1000 references and many diagrams).

    Bottom line: if you’re serious about maintaining your body as you get older, and you’d like a book about collagen that’s a lot more helpful than “take collagen, duh”, then this is the book for you.

    Click here to check out The Collagen Cure, and take care of yours!

    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:

  • Eggcellent News Against Dementia?

    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 that time of the week again… We hope all our readers have had a great and healthy week! Here are some selections from health news from around the world:

    Moderation remains key

    Eggs have come under the spotlight for their protective potential against dementia, largely due to their content of omega-3 fatty acids, choline, and other nutrients.

    Nevertheless, the study had some limitations (including not measuring the quantity of eggs consumed, just the frequency), and while eating eggs daily showed the lowest rates of dementia, not eating them at all did not significantly alter the risk.

    Eating more than 2 eggs per day is still not recommended, however, for reasons of increasing the risk of other health issues, such as heart disease.

    Read in full: Could eating eggs prevent dementia?

    Related: Eggs: Nutritional Powerhouse or Heart-Health Timebomb?

    More than suitable

    It’s common for a lot of things to come with the warning “not suitable for those who are pregnant or nursing”, with such frequency that it can be hard to know what one can safely do/take while pregnant or nursing.

    In the case of COVID vaccines, though, nearly 90% of babies who had to be hospitalized with COVID-19 had mothers who didn’t get the vaccine while they were pregnant.

    And as for how common that is: babies too young to be vaccinated (so, under 6 months) had the highest covid hospitalization rate of any age group except people over 75.

    Read in full: Here’s why getting a covid shot during pregnancy is important

    Related: The Truth About Vaccines

    Positive dieting

    Adding things into one’s diet is a lot more fun than taking things out, is generally easier to sustain, and (as a general rule of thumb; there are exceptions of course) give the greatest differences in health outcomes.

    This is perhaps most true of beans and pulses, which add many valuable vitamins, minerals, protein, and perhaps most importantly of all (single biggest factor in reducing heart disease risk), fiber.

    Read in full: Adding beans and pulses can lead to improved shortfall nutrient intakes and a higher diet quality in American adults

    Related: Intuitive Eating Might Not Be What You Think

    Clearing out disordered thinking

    Hoarding is largely driven by fear of loss, and this radical therapy tackles that at the root, by such means as rehearsing alternative outcomes of discarding through imagery rescripting, and examining the barriers to throwing things away—to break down those barriers one at a time.

    Read in full: Hoarding disorder: sensory CBT treatment strategy shows promise

    Related: When You Know What You “Should” Do (But Knowing Isn’t The Problem)

    Superfluous

    Fluoridated water may not be as helpful for the teeth as it used to be prior to about 1975. Not because it became any less effective per se, but because of the modern prevalence of fluoride-containing toothpastes, mouthwashes, etc rendering it redundant in more recent decades.

    Read in full: Dental health benefits of fluoride in water may have declined, study finds

    Related: Water Fluoridation, Atheroma, & More

    Off-label?

    With rising costs of living including rising healthcare costs, and increasing barriers to accessing in-person healthcare, it’s little wonder that many are turning to the gray market online to get their medications.

    These websites typically use legal loopholes to sell prescription drugs to the public, by employing morally flexible doctors who are content to expediently rubber-stamp prescriptions upon request, on the basis of the patient having filled out a web form and checked boxes for their symptoms (and of course also having waived all rights of complaint or legal recourse).

    However, some less scrupulous sorts are exploiting this market, to sell outright fake medications, using a setup that looks like a “legitimate” gray market website. Caveat emptor indeed.

    Read in full: CDC warns of fake drug dangers from online pharmacies

    Related: Are You Taking PIMs? Getting Off The Overmedication Train

    A rising threat

    In 2021 (we promise the paper was published only a few days ago!), the leading causes of death were:

    1. COVID-19
    2. Heart disease
    3. Stroke

    …which latter represented a rising threat, likely in part due to the increase in the aging population.

    Read in full: Stroke remains a leading cause of death globally, with increased risk linked to lifestyle factors

    Related: 6 Signs Of Stroke (One Month In Advance)

    Take care!

    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:

  • Ozempic’s cousin drug liraglutide is about to get cheaper. But how does it stack up?

    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.

    Fourteen years ago, the older drug cousin of semaglutide (Ozempic and Wegovy) came onto the market. The drug, liraglutide, is sold under the brand names Victoza and Saxenda.

    Patents for Victoza and Saxenda have now expried. So other drug companies are working to develop “generic” versions. These are likely be a fraction of current cost, which is around A$400 a month.

    So how does liraglutide compare with semaglutide?

    Halfpoint/Shutterstock

    How do these drugs work?

    Liraglutide was not originally developed as a weight-loss treatment. Like semaglutide (Ozempic), it originally treated type 2 diabetes.

    The class of drugs liraglutide and semaglutide belong to are known as GLP-1 mimetics, meaning they mimic the natural hormone GLP-1. This hormone is released from your small intestines in response to food and acts in several ways to improve the way your body handles glucose (sugar).

    How do they stop hunger?

    Liraglutide acts in several regions of the unconscious part of your brain, specifically the hypothalamus, which controls metabolism, and parts of the brain stem responsible for communicating your body’s nutrient status to the hypothalamus.

    Its actions here appear to reduce hunger in two different ways. First, it helps you to feel full earlier, making smaller meals more satisfying. Second, it alters your “motivational salience” towards food, meaning it reduces the amount of food you seek out.

    Liraglutide’s original formulation, designed to treat type 2 diabetes, was marketed as Victoza. Its ability to cause weight loss was evident soon after it entered the market.

    Shortly after, a stronger formulation, called Saxenda, was released, which was intended for weight loss in people with obesity.

    How much weight can you lose with liraglutide?

    People respond differently and will lose different amounts of weight. But here, we’ll note the average weight loss users can expect. Some will lose more (sometimes much more), others will lose less, and a small proportion won’t respond.

    The first GLP-1 mimicking drug was exenatide (Bayetta). It’s still available for treating type 2 diabetes, but there are currently no generics. Exenatide does provide some weight loss, but this is quite modest, typically around 3-5% of body weight.

    For liraglutide, those using the drug to treat obesity will use the stronger one (Saxenda), which typically gives about 10% weight loss.

    Semaglutide, with the stronger formulation called Wegovy, typically results in 15% weight loss.

    The newest GLP-1 mimicking drug on the market, tirzepatide (Mounjaro for type 2 diabetes and Zepbound for weight loss), results in weight loss of around 25% of body weight.

    What happens when you stop taking them?

    Despite the effectiveness of these medications in helping with weight loss, they do not appear to change people’s weight set-point.

    So in many cases, when people stop taking them, they experience a rebound toward their original weight.

    Person holds Saxenda pen
    People often regain weight when when they stop taking the drug. Mohammed_Al_Ali/Shutterstock

    What is the dose and how often do you need to take it?

    Liraglutide (Victoza) for type 2 diabetes is exactly the same drug as Saxenda for weight loss, but Saxenda is a higher dose.

    Although the target for each formulation is the same (the GLP-1 receptor), for glucose control in type 2 diabetes, liraglutide has to (mainly) reach the pancreas.

    But to achieve weight loss, it has to reach parts of the brain. This means crossing the blood-brain barrier – and not all of it makes it, meaning more has to be taken.

    All the current formulations of GLP-1 mimicking drug are injectables. This won’t change when liraglutide generics hit the market.

    However, they differ in how frequently they need to be injected. Liraglutide is a once-daily injection, whereas semaglutide and tirzepatide are once-weekly. (That makes semaglutide and tirzepatide much more attractive, but we won’t see semaglutide as a generic until 2033.)

    What are the side effects?

    Because all these medicines have the same target in the body, they mostly have the same side effects.

    The most common are a range of gastrointestinal upsets including nausea, vomiting, bloating, constipation and diarrhoea. These occur, in part, because these medications slow the movement of food out of the stomach, but are generally managed by increasing the dose slowly.

    Recent clinical data suggests the slowing in emptying of the stomach can be problematic for some people, and may increase the risk of of food entering the lungs during operations, so it is important to let your doctor know if you are taking any of these drugs.

    Because these are injectables, they can also lead to injection-site reactions.

    Doctor consults with patient
    Gastrointestinal side effects are most common. Halfpoint/Shutterstock

    During clinical trials, there were some reports of thyroid disease and pancreatitis (inflammation of the pancreas). However, it is not clear that these can be attributed to GLP-1 mimicking drugs.

    In animals, GLP-1 mimicking drugs drugs have been found to negatively alter the growth of the embryo. There is currently no controlled clinical trial data on their use during pregnancy, but based on animal data, these medicines should not be used during pregnancy.

    Who can use them?

    The GLP-1 mimicking drugs for weight loss (Wegovy, Saxenda, Zepbound/Mounjaro) are approved for use by people with obesity and are meant to only be used in conjunction with diet and exercise.

    These drugs must be prescribed by a doctor and for obesity are not covered by the Pharmaceutical Benefits Scheme, which is one of the reasons why they are expensive. But in time, generic versions of liraglutide are likely to be more affordable.

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

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

    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: