How to Eat (And Still Lose Weight) – by Dr. Andrew Jenkinson

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You may be wondering: what diet is he recommending?

The answer is: some guiding principles aside…. He’s not recommending a diet, per se.

What this book does instead is outline why we eat too muchlink is to where we previously had this author as a spotlight featured expert on this topic! Check it out!

He goes into a lot more detail than we ever could have in our little article, though, and this book is one of those where the reader may feel as though we have had a few classes at medical school. The style, however, is very comprehensible and accessible; there’s no obfuscating jargon here.

Once we understand the signalling that goes on in terms of hunger/satiety, and the signalling that goes on in terms of fat storage/metabolism, we can simply choose to not give our bodies the wrong signals. Yes, it’s really that simple. It feels quite like a cheat code!

Bottom line: if you’d like a better understanding of what regulates our body’s “set point” in weight/adiposity, and what can change it (for better or for worse), then this is the book for you.

Click here to check out How To Eat (And Still Lose Weight), and enjoy eating (while still losing weight)!

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  • How long does back pain last? And how can learning about pain increase the chance of recovery?
    Back pain affects millions worldwide. Recovery rates vary, but understanding pain and gradual movement can reduce chronic pain and improve quality of life.

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  • Great Sex Never Gets Old – by Kimberly Cunningham – by Kimberly Cunningham

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    Here some readers may be thinking “after 40? But I am 70 already” or such, so be assured, there’s no upper limit on the applicability of this book’s writings. The number of 40 was chosen more as the start point of things, because it is an age after which the majority of hormonal declines happen (and with them, often, sex drive and/or physical ability). But, as she explains, this is by no means necessarily an end, and can instead be an exciting new beginning.

    She kicks things off with a “wellness check”, before diving into the science of the menopause—and yes, the andropause too.

    She doesn’t stop there though, and discusses other hormones besides the obvious ones, and other non-hormonal factors that can affect sex in what for most people is the later half of life.

    Nurse Cunningham, much like most of modern science, is strongly pro-HRT, and/but doesn’t claim it to be a magic bullet (though honestly, it can feel like it is! But here we’re reviewing the book, not HRT, so let’s continue), or else this book could have been a leaflet. Instead, she talks about the side-effects to expect (mostly good or neutral, but still, things you don’t want to be taken by surprise by), and what things will just be “a little different” now if you’re running on exogenous bioidentical hormones rather than ones your own body made. A lot of this comes down to how and when one takes them, by the way, since this can be different to your body making its own natural peaks and troughs.

    But it’s not all about hormones; there are also plenty of chapters on social and psychological issues, as well as medical issues other than hormones.

    The style is very light and conversational, while also casually dropping about 30 pages of scientific references. Like many nurses, the author knows at least as much as doctors when it comes to her area of expertise, and it shows.

    Bottom line: if your sex has ever hit a slump, and/or you simply recognize that it could, this book could make a very important difference.

    Click here to check out Great Sex Never Gets Old, and enjoy the best of life in the bedroom too!

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  • How To Actually Get Abs (10 Annoying Tips That Work!)

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    Cori Lefkowitz, of “Strong At Any Age”, advises…

    The method

    It may not be fun, but here’s what she finds works:

    1. Be boring: stick to a simple, repetitive diet to track progress easily, and make hitting macros simpler.
    2. Cut back on protein bars: processed protein bars are calorie-dense but not filling (due to their small volume), so limit them, especially when trying to get lean.
    3. Stop daily fluctuations: she advises to be precise with macros and calories daily, not just weekly, to see consistent results.
    4. Focus on fiber: aim for 25–30g of fiber daily to improve gut health, reduce cravings, and maintain health while cutting fat.
    5. Get 30–40g of protein per meal: ensure each meal has enough protein to fuel muscle growth and support overall body function.
    6. Prioritize carbs around workouts: eat carbs before and after training to fuel performance, aid muscle repair, and maintain lean mass.
    7. Take diet breaks: incorporate 1–2 week maintenance phases to prevent metabolic adaptation, maintain muscle, and thus stay consistent in the long-term.
    8. Be careful with fat burners & preworkout: these can harm sleep, recovery, and long-term fat loss; opt for natural dietary energy sources instead.
    9. Don’t set-and-forget: regularly assess and adjust your diet and macros as your body and lifestyle change.
    10. “Suck it up, buttercup”: fat loss requires persistence, discipline, and pushing through tough moments when you feel like quitting.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like:

    Is A Visible Six-Pack Obtainable Regardless Of Genetic Predisposition?

    Take care!

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  • Undoing The Damage Of Life’s Hard Knocks

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    Sometimes, What Doesn’t Kill Us Makes Us Insecure

    We’ve written before about Complex PTSD, which is much more common than the more popularly understood kind:

    PTSD, But, Well…. Complex.

    Given that C-PTSD affects so many people (around 1 in 5, but really, do read the article above! It explains it better than we have room to repeat today), it seems like a good idea to share tips for managing it.

    (Last time, we took all the space for explaining it, so we just linked to some external resources at the end)

    What happened to you?

    PTSD has (as a necessity, as part of its diagnostic criteria) a clear event that caused it, which makes the above question easy to answer.

    C-PTSD often takes more examination to figure out what tapestry of circumstances (and likely but not necessarily: treatment by other people) caused it.

    Often it will feel like “but it can’t be that; that’s not that bad”, or “everyone has things like that” (in which case, you’re probably one of the one in five).

    The deeper questions

    Start by asking yourself: what are you most afraid of, and why? What are you most ashamed of? What do you fear that other people might say about you?

    Often there is a core pattern of insecurity that can be summed up in a simple, harmful, I-message, e.g:

    • I am a bad person
    • I am unloveable
    • I am a fake
    • I am easy to hurt
    • I cannot keep my loved ones safe

    …and so forth.

    For a bigger list of common insecurities to see what resonates, check out:

    Basic Fears/Insecurities, And Their Corresponding Needs/Desires

    Find where they came from

    You probably learned bad beliefs, and consequently bad coping strategies, because of bad circumstances, and/or bad advice.

    • When a parent exclaimed in anger about how stupid you are
    • When a partner exclaimed in frustration that always mess everything up
    • When an employer told you you weren’t good enough

    …or maybe they told you one thing, and showed you the opposite. Or maybe it was entirely non-verbal circumstances:

    • When you gambled on a good idea and lost everything
    • When you tried so hard at some important endeavour and failed
    • When you thought someone could be trusted, and learned the hard way that you were wrong

    These are “life’s difficult bits”, but when we’ve lived through a whole stack of them, it’s less like a single shattering hammer-blow of PTSD, and more like the consistent non-stop tap tap tap that ends up doing just as much damage in the long run.

    Resolve them

    That may sound a bit like a “and quickly create world peace” level of task, but we have tools:

    Ask yourself: what if…

    …it had been different? Take some time and indulge in a full-blown fantasy of a life that was better. Explore it. How would those different life lessons, different messages, have impacted who you are, your personality, your behaviour?

    This is useful, because the brain is famously bad at telling real memories from false ones. Consciously, you’ll know that one was an exploratory fantasy, but to your brain, it’s still doing the appropriate rewiring. So, little by little, neuroplasticity will do its thing.

    Tell yourself a better lie

    We borrowed this one from the title of a very good book which we’ve reviewed previously.

    This idea is not about self-delusion, but rather that we already express our own experiences as a sort of narrative, and that narrative tends to contain value judgements that are often not useful, e.g. “I am stupid”, “I am useless”, and all the other insecurities we mentioned earlier. Some simple examples might be:

    • “I had a terrible childhood” → “I have come so far”
    • “I should have known better” → “I am wiser now”
    • “I have lost so much” → “I have experienced so much”

    So, replacing that self-talk can go a long way to re-writing how secure we feel, and therefore how much trauma-response (ideally: none!) we have to stimuli that are not really as threatening as we sometimes feel they are (a hallmark of PTSD in general).

    Here’s a guide to more ways:

    How To Get Your Brain On A More Positive Track (Without Toxic Positivity)

    Take care!

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Related Posts

  • What Your Doctor Wants You to Know to Crush Medical Debt – by Dr. Virgie Ellington
  • The Distracted Mind – by Dr. Adam Gazzaley and Dr. Larry Rosen

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    Yes, yes, we know, unplug once in a while. But what else do this highly-qualified pair of neuroscientists have to offer?

    Rather than being a book for the sake of being a book, with lots of fluff and the usual advice about single-tasking, the authors start with a reframe:

    Neurologically speaking, the hit of dopamine we get when looking for information is the exact same as the hit of dopamine that we, a couple of hundred thousand years ago, got when looking for nuts and berries.

    • When we don’t find them, we become stressed, and search more.
    • When we do find them, we are encouraged and search more nearby, and to the other side of nearby, and near around, to find more.

    But in the case of information (be it useful information or celebrity gossip or anything in between), the Internet means that’s always available now.

    So, we jitter around like squirrels, hopping from one to the next to the next.

    A strength of this book is where it goes from there. Specifically, what evidence-based practices will actually keep our squirrel-brain focused… and which are wishful thinking for anyone who lives in this century.

    Bringing original research from their own labs, as well as studies taken from elsewhere, the authors present a science-based toolkit of genuinely useful resources for actual focus.

    Bottom line: if you think you could really optimize your life if you could just get on track and stay on track, this is the book for you.

    Click here to check out The Distracted Mind, and get yours to focus!

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  • How anti-vaccine figures abuse data to trick you

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    The anti-vaccine movement is nearly as old as vaccines themselves. For as long as humans have sought to harness our immune system’s incredible ability to recognize and fight infectious invaders, critics and conspiracy theorists have opposed these efforts. 

    Anti-vaccine tactics have advanced since the early days of protesting “unnatural” smallpox inoculation, and the rampant abuse of scientific data may be the most effective strategy yet. 

    Here’s how vaccine opponents misuse data to deceive people, plus how you can avoid being manipulated.

    Misappropriating raw and unverified safety data

    Perhaps the oldest and most well-established anti-vaccine tactic is the abuse of data from the federal Vaccine Adverse Event Reporting System, or VAERS. The Centers for Disease Control and Prevention and the Food and Drug Administration maintain VAERS as a tool for researchers to detect early warning signs of potential vaccine side effects. 

    Anyone can submit a VAERS report about any symptom experienced at any point after vaccination. That does not mean that these symptoms are vaccine side effects.

    VAERS was not designed to determine if a specific vaccine caused a specific adverse event. But for decades, vaccine opponents have misinterpreted, misrepresented, and manipulated VAERS data to convince people that vaccines are dangerous. 

    Anyone relying on VAERS to draw conclusions about vaccine safety is probably trying to trick you. It isn’t possible to determine from VAERS data alone if a vaccine caused a specific health condition.

    VAERS isn’t the only federal data that vaccine opponents abuse. Originally created for COVID-19 vaccines, V-safe is a vaccine safety monitoring system that allows users to report—via text message surveys—how they feel and any health issues they experience up to a year after vaccination. Anti-vaccine groups have misrepresented data in the system, which tracks all health experiences, whether or not they are vaccine-related.

    The U.S. Department of Defense’s Defense Medical Epidemiology Database (DMED) has also become a target of anti-vaccine misinformation. Vaccine opponents have falsely claimed that DMED data reveals massive spikes in strokes, heart attacks, HIV, cancer, and blood clots among military service members since the COVID-19 vaccine rollout. The spike was due to an updated policy that corrected underreporting in the previous years

    Misrepresenting legitimate studies

    A common tactic vaccine opponents use is misrepresenting data from legitimate sources such as national health databases and peer-reviewed studies. For example, COVID-19 vaccines have repeatedly been blamed for rising cancer and heart attack rates, based on data that predates the pandemic by decades. 

    A prime example of this strategy is a preliminary FDA study that detected a slight increase in stroke risk in older adults after a high-dose flu vaccine alone or in combination with the bivalent COVID-19 vaccine. The study found no “increased risk of stroke following administration of the COVID-19 bivalent vaccines.”

    Yet vaccine opponents used the study to falsely claim that COVID-19 vaccines were uniquely harmful, despite the data indicating that the increased risk was almost certainly driven by the high-dose flu vaccine. The final peer-reviewed study confirmed that there was no elevated stroke risk following COVID-19 vaccination. But the false narrative that COVID-19 vaccines cause strokes persists.

    Similarly, the largest COVID-19 vaccine safety study to date confirmed the extreme rarity of a few previously identified risks. For weeks, vaccine opponents overstated these rare risks and falsely claimed that the study proves that COVID-19 vaccines are unsafe. 

    Citing preprint and retracted studies

    When a study has been retracted, it is no longer considered a credible source. A study’s retraction doesn’t deter vaccine opponents from promoting it—it may even be an incentive because retracted papers can be held up as examples of the medical establishment censoring so-called “truthtellers.” For example, anti-vaccine groups still herald Andrew Wakefield nearly 15 years after his study falsely linking the measles, mumps, and rubella (MMR) vaccine to autism was retracted for data fraud. 

    The COVID-19 pandemic brought the lasting impact of retracted studies into sharp focus. The rush to understand a novel disease that was infecting millions brought a wave of scientific publications, some more legitimate than others. 

    Over time, the weaker studies were reassessed and retracted, but their damage lingers. A 2023 study found that retracted and withdrawn COVID-19 studies were cited significantly more frequently than valid published COVID-19 studies in the same journals. 

    In one example, a widely cited abstract that found that ivermectin—an antiparasitic drug proven to not treat COVID-19—dramatically reduced mortality in COVID-19 patients exemplifies this phenomenon. The abstract, which was never peer reviewed, was retracted at the request of its authors, who felt the study’s evidence was weak and was being misrepresented. 

    Despite this, the study—along with the many other retracted ivermectin studies—remains a touchstone for proponents of the drug that has shown no effectiveness against COVID-19.

    In a more recent example, a group of COVID-19 vaccine opponents uploaded a paper to The Lancet’s preprint server, a repository for papers that have not yet been peer reviewed or published by the prestigious journal. The paper claimed to have analyzed 325 deaths after COVID-19 vaccination, finding COVID-19 vaccines were linked to 74 percent of the deaths. 

    The paper was promptly removed because its conclusions were unsupported, leading vaccine opponents to cry censorship. 

    Applying animal research to humans

    Animals are vital to medical research, allowing scientists to better understand diseases that affect humans and develop and screen potential treatments before they are tested in humans. Animal research is a starting point that should never be generalized to humans, but vaccine opponents do just that.

    Several animal studies are frequently cited to support the claim that mRNA COVID-19 vaccines are dangerous during pregnancy. These studies found that pregnant rats had adverse reactions to the COVID-19 vaccines. The results are unsurprising given that they were injected with doses equal to or many times larger than the dose given to humans rather than a dose that is proportional to the animal’s size. 

    Similarly, a German study on rat heart cells found abnormalities after exposure to mRNA COVID-19 vaccines. Vaccine opponents falsely insinuated that this study proves COVID-19 vaccines cause heart damage in humans and was so universally misrepresented that the study’s author felt compelled to dispute the claims. 

    The author noted that the study used vaccine doses significantly higher than those administered to humans and was conducted in cultured rat cells, a dramatically different environment than a functioning human heart. 

    How to avoid being misled

    The internet has empowered vaccine opponents to spread false information with an efficiency and expediency that was previously impossible. Anti-vaccine narratives have advanced rapidly due to the rampant exploitation of valid sources and the promotion of unvetted, non-credible sources. 

    You can avoid being tricked by using multiple trusted sources to verify claims that you encounter online. Some examples of credible sources are reputable public health entities like the CDC and World Health Organization, personal health care providers, and peer-reviewed research from experts in fields relevant to COVID-19 and the pandemic. 

    Read more about anti-vaccine tactics:

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Sticky Jackfruit Burgers

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    All the taste and experience of pulled pork, without the increased risk of cancer and metabolic disease. On the contrary, jackfruit introduces lots of fiber, vitamins, carotenoids, and flavanones. We’ll have to do a main feature about jackfruit sometime; it’s an unusual fruit especially for its protein content, but for now, let’s get cooking!

    You will need

    • 1 can (14oz/400g) green jackfruit, drained (the flesh will not, in fact, be green—this is referring to the fruit being unripe and thus still firm in texture, which is what we want. The outside of the fruit, which will not be in the can, will have been green)
    • 1/4 red cabbage, thinly sliced
    • 1/2 carrot, grated
    • 6 mangetout, thinly sliced
    • 2 tbsp mayonnaise (your preference what kind, and yes, vegan is fine too)
    • 1 tbsp extra virgin olive oil
    • 1 tbsp gochujang paste (if you can’t find gochujang paste locally, you can either order it online (here it is on Amazon) or substitute with harissa paste, which is not the same—it uses different spices—but will do the same job here re texture, umami taste, and level of spiciness)
    • 1 tbsp soy sauce
    • 1 tbsp balsamic vinegar
    • 1 tsp apple cider vinegar
    • 1 tsp garlic paste
    • 1 tsp tomato paste
    • 1 tsp ginger paste
    • 1 tsp chili flakes
    • 3½ fl oz water
    • 2 burger buns (unless you make them yourself, burger buns will probably not be healthy; you can, however, also look for small round wholemeal breads—the name of which varies far too much by region for us to try to get a catch-all name here—and use them in place of burger buns)

    Method

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

    1) Combine the garlic paste, ginger paste, tomato paste, gochujang paste, soy sauce, balsamic vinegar, and chili flakes in a saucepan

    2) Boil the 3½ fl oz water we mentioned; add it to the saucepan, mixing well, turn on the heat and let it simmer for 5 minutes or until it is thick and sticky (it will thicken more as it cools, too, so don’t worry if it doesn’t seem thick enough yet). Set it aside.

    3) Dry the jackfruit (using strong kitchen paper should be fine), add the olive oil to a skillet and bring it to a high heat; add the jackfruit and fry on both sides for a few minutes, until it looks cooked (remember, while this may look like animal meat, it’s not, so there’s no danger of undercooking here).

    4) When the jackfruit looks a nice golden-brown, add two thirds of the sauce from the saucepan, and break apart the jackfruit a bit (this can be done with a wooden/bamboo spatula, so as to not damage your pan), When it all looks how you’d expect pulled jackfruit (or pulled pork) to look, take it off the heat.

    5) Combine the carrot, cabbage, and mangetout in a small bowl, adding the apple cider vinegar and mixing well; this will be the coleslaw element

    6) Mix the remaining sauce with the mayonnaise

    7) (optional) toast the burger buns

    8) Assemble the burgers; we recommend the following order: bottom bun, pulled jackfruit, coleslaw, gochujang mayo, top bun

    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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