Science of Stretch – by Dr. Leada Malek

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This book is part of a “Science of…” series, of which we’ve reviewed some others before (Yoga | HIIT | Pilates), and needless to say, we like them.

You may be wondering: is this just that thing where a brand releases the same content under multiple names to get more sales, and no, it’s not (long-time 10almonds readers will know: if it were, we’d say so!).

While flexibility and mobility are indeed key benefits in yoga and Pilates, they looked into the science of what was going on in yoga asanas and Pilates exercises, stretchy or otherwise, so the stretching element was not nearly so deep as in this book.

In this one, Dr. Malek takes us on a wonderful tour of (relevant) human anatomy and physiology, far deeper than most pop-science books go into when it comes to stretching, so that the reader can really understand every aspect of what’s going on in there.

This is important, because it means busting a lot of myths (instead of busting tendons and ligaments and things), understanding why certain things work and (critically!) why certain things don’t, how certain stretching practices will sabotage our progress, things like that.

It’s also beautifully clearly illustrated! The cover art is a fair representation of the illustrations inside.

Bottom line: if you want to get serious about stretching, this is a top-tier book and you won’t regret it.

Click here to check out Science of Stretching, and learn what you can do and how!

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  • 6 Kinds Of Drinks That Hasten Dementia
    Dr. William Li advises against six beverages, including alcohol and soda, highlighting their potential harm to brain health and dementia risk.

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  • Sugar, Hazelnuts, Books & Brains

    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 Q&A Day!

    Each Thursday, we respond to subscriber questions and requests! If it’s something small, we’ll answer it directly; if it’s something bigger, we’ll do a main feature in a follow-up day instead!

    So, no question/request to big or small; they’ll just get sorted accordingly

    Remember, you can always hit reply to any of our emails, or use the handy feedback widget at the bottom. We always look forward to hearing from you!

    Q: Interesting info, however, I drink hazelnut milk LOL so would have liked a review of that. But now I want to give hemp and pea milks a try. Thanks

    Aww! Here then just for you, is a quick rundown…

    • Pros: high in protein¹, vitamin B, and vitamin E
    • Cons: high in fat², low in calcium

    ¹Compared head-to-head with almond milk for example, it has double the protein (but also double the calories)

    ²However, is also has been found to lower LDL (bad) cholesterol (and incidentally, also reduce inflammation), and in a later systematic review, it was found to not correlate to weight gain, despite its high calorie-content.

    If you don’t already, and would like to try making your own…

    Click here for step-by-step instructions to make your own hazelnut milk! (very simple)

    Q: Wondering if you can evaluate CLA and using it to assist with weight loss. Thanks

    Will do! (Watch this space)

    Q: What’s the process behind the books you recommend? You seem to have a limitless stream of recommendations

    We do our best!

    The books we recommend are books that…

    • are on Amazon—it makes things tidy, consistent, and accessible. And if you end up buying one of the books, we get a small affiliate commission*.
    • we have read—we would say “obviously”, but you might be surprised how many people write about books without having read them.
    • pertain in at least large part to health and/or productivity.
    • are written by humans—bookish people (and especially Kindle Unlimited users) may have noticed lately that there are a lot of low quality AI-written books flooding the market, sometimes with paid 5-star reviews to bolster them. It’s frustrating, but we can tell the difference and screen those out.
    • are of a certain level of quality. They don’t have to be “top 5 desert-island books”, because well, there’s one every day and the days keep coming. But they do have to genuinely deliver the value that we describe, and merit a sincere recommendation.
    • are varied—we try to not give a run of “samey” books one after another. We will sometimes review a book that covers a topic another previously-reviewed book did, but it must have something about it that makes it different. It may be a different angle or a different writing style, but it needs something to set it apart.

    *this is from Amazon and isn’t product-specific, so this is not affecting our choice of what books to review at all—just that they will be books that are available on Amazon.

    Q: Great video on dopamine. Thumbs up on the book recommendation. Would you please consider doing a piece or two on inflammation? I live with Lupus and it is a constant struggle. Thanks for the awesome work you do. Have an excellent day.

    Great suggestion! We will do that, and thank you for the kind words!

    Q: Why is your newsletter called 10almonds? Maybe I missed it in the intro email, but my curiosity wants to know the significance. Thanks!”

    It’s a reference to a viral Facebook hoax! There was a post going around that claimed:

    ❝HEADACHE REMEDY. Eat 10–12 almonds, the equivalent of two aspirins, next time you have a headache❞ ← not true!

    It made us think about how much health-related disinformation there was online… So, calling ourselves 10almonds was a bit of a tongue-in-cheek reference to that story… but also a reminder to ourselves:

    We must always publish information with good scientific evidence behind it!

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  • Increase Your Muscle Mass Boost By 26% (No Extra Effort, No Supplements)

    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.

    You’ve probably seen this technology advertised, but the trick is in how it’s used (which is not how most people use it).

    It’s about neuromuscular electrical stimulation (NMES), also called electrical muscle stimulation (EMS); in other words, those squid-like electrode kits that promise “six-pack abs without exercise”, by stimulating the muscles for you—using the exact same tech as for transcutaneous electrical nerve stimulation (TENS), for pain relief.

    Do they work for pain relief? Yes, for many people in any case. But that’s beyond the scope of today’s article.

    Do they work for building muscles as advertised? No. The limiting factor is that they can’t fully exert the muscles in the same way actual exercise can, because of the limitations to how much electrical current can safely be applied.

    However…

    The cyborgization of your regular workout

    A meta-analysis of 13 studies compared two [meta-]groups of exercisers:

    • Group 1 doing conventional resistance training
    • Group 2 doing the same resistance training, plus NMES at the same time (specifically: NMES of the same muscles being used in the workout)

    The analysis had two output variables: strength and muscle mass

    What they found: group 2 enjoyed more than 31% greater strength gains, and 26% greater muscle mass gains, from the same training over the same period of time.

    Of course, one of the biggest challenges to strength gain and muscle mass gain is hitting a plateau, so it’s worth noting that when they looked at training periods ranging from 2 weeks to 16 weeks, longer durations yielded better results—it is, it seems, the gift that keeps on giving.

    You can find the paper here (which also explains how they analysed data from 13 different studies to get one coherent set of results):

    The additive effect of neuromuscular electrical stimulation and resistance training on muscle mass and strength

    How it works and why it matters

    While the paper itself does not go into how it works, a reasonable hypothesis is that it works by “confusing” the muscles—because they are receiving mixed signals (one set from your brain, one set from the electrodes), with fast- and slow-twitch muscle fibers both working at the same time.

    Another way to “confuse” the muscles is by High Intensity [Interval] Resistance Training (HIRT)—which is basically High Intensity Interval Training (HIIT), but for resistance training specifically.

    See: How To Do HIIT (Without Wrecking Your Body) and HIIT, But Make It HIRT

    Now, we want to confuse our muscles, not our readers, so if that’s all too much to juggle at once, just pick one and go with it. But today’s article is about the RT+NEMS combination, so perhaps you’ll pick that.

    Why it matters: as we get older, sarcopenia (the loss of muscle mass) becomes more of an issue, and even if we’re not inclined to a career in bodybuilding, we do still need to at least maintain a healthy muscle mass because:

    • Strong muscles improve our stability and make us less likely to fall
    • Strong muscles force the body to build strong bones to hold them on, which means lower risk of fractures or worse
    • Muscle mass itself improves the body’s basal metabolic rate, which means systemic benefits to the whole body (including against metabolic diseases especially)

    See also: Resistance Is Useful! (Especially As We Get Older)

    Want to try it?

    If you don’t already have a NMES/EMS/TENS kit lying around the house, here’s an example product on Amazon—remember to use it simultaneously with your regular resistance training workout, on the same muscles at the same time, to get the benefit we talked about! 😎

    Enjoy!

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  • Brain Food – by Dr. Lisa Mosconi

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

    We know that we should eat for brain health, but often that knowledge doesn’t go a lot further than “we should eat some nuts… but also not the wrong nuts, which would be bad”.

    However, as Dr. Lisa Mosconi lays out for us, there’s a lot more than that!

    This book is as much a treatise of brain health in the context of nutrition, as it is a “eat this and avoid that” guide.

    Which is good, because our brains don’t exist in isolation, and nor do the nutrients that we consume. Put it this way:

    We have a tendecy to think of our diets as a set of slider-bars, “ok, that’s 104% of my daily intake of fiber, I need another 10g protein and that’ll be at 100%, I’ve had 80% of the vitamin C that I need, and…”

    Whereas in reality: much of what we eat interacts positively or negatively with other things, and thus needs to be kept in balance. And not only that, but other peri-nutritional factors play a big part too! From obvious things like hydration, to less obvious things like maintaining good gut microbiota, our brains rely on us to do a lot of things for them.

    This book is very easy-reading, though a weakness is it doesn’t tend to summarise key ideas much, give cheat-sheets, that sort of thing. We recommend reading this book with a notebook to the side, to jot down things you want to attend to in your own dietary habits.

    Bottom line: this is an excellent overview of brain health in the context of nutrition, and is more comprehensive than most “eat this for good brain health and avoid that” books.

    Click here to check out “Brain Food” on Amazon and treat your brain like it deserves!

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Related Posts

  • Lifespan – by Dr. David Sinclair
  • Five Supplements That Actually Work Vs Arthritis

    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 is Dr. Diana Girnita, a double board-certified physician (internal medicine & rheumatology) who, in addition to her MD, also has a PhD in immunology—bearing in mind that rheumatoid arthritis is an autoimmune condition.

    Her mission is to help people with any form of arthritis (rheumatoid or otherwise) and those with many non-arthritic autoimmune conditions (ranging from tendonitis to lupus) to live better.

    Today, we’ll be looking at her recommendations of 5 supplements that actually help alleviate arthritis:

    Collagen

    Collagen famously supports skin, nails, bones, and joint cartilage; Dr. Girnita advises that it’s particularly beneficial for osteoarthritis.

    Specifically, she recommends either collagen peptides or hydrolyzed collagen, as they are most absorbable. However, collagen can also be sourced from foods like bone broth, fish with skin and bones, and gelatin-based foods.

    If you’re vegetarian/vegan, then it becomes important to simply consume the ingredients for collagen, because like most animals, we can synthesize it ourselves provided we get the necessary nutrients. For more on that, see:

    We Are Such Stuff As Fish Are Made Of

    Glucosamine & chondroitin

    Technically two things, but almost always sold/taken together. Naturally found in joint cartilage, it can slow cartilage breakdown and reduce pain in osteoarthritis.

    Studies show pain relief, especially in moderate-to-severe cases; best taken long-term. Additionally, it’s a better option than NSAIDs for patients with heart or gastrointestinal issues.

    10almonds tip: something that’s tricker to find as a supplement than glucosamine and chondroitin, but you might want to check it out:

    Cucumber Extract Beats Glucosamine & Chondroitin… At 1/135th Of The Dose?!

    Omega-3 fatty acids

    Dr. Girnita recommends this one because unlike the above recommendations that mainly help reduce/reverse the joint damage itself, omega-3 reduces inflammation, pain, and stiffness, and can decrease or eliminate the need for NSAIDs in rheumatoid arthritis and psoriatic arthritis.

    She recommends 2-4g EPA/DHA daily; ideally taken with a meal for better absorption.

    She also recommends to look for mercury-free options—algae-derived are usually better than fish-derived, but check for certification either way! See also:

    What Omega-3 Fatty Acids Really Do For Us

    Boswellia serrata (frankincense)

    Popularly enjoyed as an incense but also available in supplement form, it contains boswellic acid, which reduces inflammation and cartilage damage.

    Dr. Girnita recommends 100 mg daily, but advises that it may interact with some antidepressants, anti-anxiety medications, and NSAIDs—so speak with your pharmacist/doctor if unsure.

    We also wrote about this one here:

    Science-Based Alternative Pain Relief

    Curcumin (turmeric)

    Well-known for its potent anti-inflammatory properties, it’s comparable to NSAIDs in pain relief for most common forms of arthritis.

    Dr. Girnita recommends 1–1.5g of curcumin daily, ideally combined with black pepper for better absorption:

    Why Curcumin (Turmeric) Is Worth Its Weight In Gold

    Lastly…

    Dr. Girnita advises to not blindly trust supplements, but rather, to test them for 2–3 months while keeping a journal of your symptoms. If it improves things for you, keep it up, if not, discontinue. Humans can be complicated and not everything will work exactly the same way for everyone!

    For more on dealing with chronic pain specifically, by the way, check out:

    Managing Chronic Pain (Realistically!)

    Take care!

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  • In Vermont, Where Almost Everyone Has Insurance, Many Can’t Find or Afford Care

    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.

    RICHMOND, Vt. — On a warm autumn morning, Roger Brown walked through a grove of towering trees whose sap fuels his maple syrup business. He was checking for damage after recent flooding. But these days, his workers’ health worries him more than his trees’.

    The cost of Slopeside Syrup’s employee health insurance premiums spiked 24% this year. Next year it will rise 14%.

    The jumps mean less money to pay workers, and expensive insurance coverage that doesn’t ensure employees can get care, Brown said. “Vermont is seen as the most progressive state, so how is health care here so screwed up?”

    Vermont consistently ranks among the healthiest states, and its unemployment and uninsured rates are among the lowest. Yet Vermonters pay the highest prices nationwide for individual health coverage, and state reports show its providers and insurers are in financial trouble. Nine of the state’s 14 hospitals are losing money, and the state’s largest insurer is struggling to remain solvent. Long waits for care have become increasingly common, according to state reports and interviews with residents and industry officials.

    Rising health costs are a problem across the country, but Vermont’s situation surprises health experts because virtually all its residents have insurance and the state regulates care and coverage prices.

    For more than 15 years, federal and state policymakers have focused on increasing the number of people insured, which they expected would shore up hospital finances and make care more available and affordable.

    “Vermont’s struggles are a wake-up call that insurance is only one piece of the puzzle to ensuring access to care,” said Keith Mueller, a rural health expert at the University of Iowa.

    Regulators and consultants say the state’s small, aging population of about 650,000 makes spreading insurance risk difficult. That demographic challenge is compounded by geography, as many Vermonters live in rural areas, where it’s difficult to attract more health workers to address shortages.

    At least part of the cost spike can be attributed to patients crossing state lines for quicker care in New York and Massachusetts. Those visits can be more expensive for both insurers and patients because of long ambulance rides and charges from out-of-network providers.

    Patients who stay, like Lynne Drevik, face long waits. Drevik said her doctor told her in April that she needed knee replacement surgeries — but the earliest appointment would be in January for one knee and the following April for the other.

    Drevik, 59, said it hurts to climb the stairs in the 19th-century farmhouse in Montgomery Center she and her husband operate as an inn and a spa. “My life is on hold here, and it’s hard to make any plans,” she said. “It’s terrible.”

    Health experts say some of the state’s health system troubles are self-inflicted.

    Unlike most states, Vermont regulates hospital and insurance prices through an independent agency, the Green Mountain Care Board. Until recently, the board typically approved whatever price changes companies wanted, said Julie Wasserman, a health consultant in Vermont.

    The board allowed one health system — the University of Vermont Health Network — to control about two-thirds of the state’s hospital market and allowed its main facility, the University of Vermont Medical Center in Burlington, to raise its prices until it ranked among the nation’s most expensive, she said, citing data the board presented in September.

    Hospital officials contend their prices are no higher than industry averages.

    But for 2025, the board required the University of Vermont Medical Center to cut the prices it bills private insurers by 1%.

    The nonprofit system says it is navigating its own challenges. Top officials say a severe lack of housing makes it hard to recruit workers, while too few mental health providers, nursing homes, and long-term care services often create delays in discharging patients, adding to costs.

    Two-thirds of the system’s patients are covered by Medicare or Medicaid, said CEO Sunny Eappen. Both government programs pay providers lower rates than private insurance, which Eappen said makes it difficult to afford rising prices for drugs, medical devices, and labor.

    Officials at the University of Vermont Medical Center point to several ways they are trying to adapt. They cited, for example, $9 million the hospital system has contributed to the construction of two large apartment buildings to house new workers, at a subsidized price for lower-income employees.

    The hospital also has worked with community partners to open a mental health urgent care center, providing an alternative to the emergency room.

    In the ER, curtains separate areas in the hallway where patients can lie on beds or gurneys for hours waiting for a room. The hospital also uses what was a storage closet as an overflow room to provide care.

    “It’s good to get patients into a hallway, as it’s better than a chair,” said Mariah McNamara, an ER doctor and associate chief medical officer with the hospital.

    For the about 250 days a year when the hospital is full, doctors face pressure to discharge patients without the ideal home or community care setup, she said. “We have to go in the direction of letting you go home without patient services and giving that a try, because otherwise the hospital is going to be full of people, and that includes people that don’t need to be here,” McNamara said.

    Searching for solutions, the Green Mountain Care Board hired a consultant who recommended a number of changes, including converting four rural hospitals into outpatient facilities, in a worst-case scenario, and consolidating specialty services at several others.

    The consultant, Bruce Hamory, said in a call with reporters that his report provides a road map for Vermont, where “the health care system is no match for demographic, workforce, and housing challenges.”

    But he cautioned that any fix would require sacrifice from everyone, including patients, employers, and health providers. “There is no simple single policy solution,” he said.

    One place Hamory recommended converting to an outpatient center only was North Country Hospital in Newport, a village in Vermont’s least populated region, known as the Northeast Kingdom.

    The 25-bed hospital has lost money for years, partly because of an electronic health record system that has made it difficult to bill patients. But the hospital also has struggled to attract providers and make enough money to pay them.

    Officials said they would fight any plans to close the hospital, which recently dropped several specialty services, including pulmonology, neurology, urology, and orthopedics. It doesn’t have the cash to upgrade patient rooms to include bathroom doors wide enough for wheelchairs.

    On a recent morning, CEO Tom Frank walked the halls of his hospital. The facility was quiet, with just 14 admitted patients and only a couple of people in the ER. “This place used to be bustling,” he said of the former pulmonology clinic.

    Frank said the hospital breaks even treating Medicare patients, loses money treating Medicaid patients, and makes money from a dwindling number of privately insured patients.

    The state’s strict regulations have earned it an antihousing, antibusiness reputation, he said. “The cost of health care is a symptom of a larger problem.”

    About 30 miles south of Newport, Andy Kehler often worries about the cost of providing health insurance to the 85 workers at Jasper Hill Farm, the cheesemaking business he co-owns.

    “It’s an issue every year for us, and it looks like there is no end in sight,” he said.

    Jasper Hill pays half the cost of its workers’ health insurance premiums because that’s all it can afford, Kehler said. Employees pay $1,700 a month for a family, with a $5,000 deductible.

    “The coverage we provide is inadequate for what you pay,” he said.

     

    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.

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

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  • Chickpeas vs Mung Beans – Which is Healthier?

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    Our Verdict

    When comparing chickpeas to mung beans, we picked the chickpeas.

    Why?

    Both are great! But there’s a clear winner here:

    In terms of macros, chickpeas have more protein, carbs, and fiber, as well as the lower glycemic index. The difference is very small, but it’s a nominal win for chickpeas.

    When it comes to vitamins, chickpeas have more of vitamins A, B2, B6, B9, C, E, K, and choline, while mung beans have more of vitamins B1, B3, and B5. Again the differences aren’t huge, but by strength of numbers they’re in chickpeas’ favor, so it’s another win for chickpeas here.

    In the category of minerals, chickpeas have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while mung beans are not higher in any mineral. An easy win for chickpeas on this one.

    Adding up the sections makes for a clear overall win for chickpeas, but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like to read:

    Plant vs Animal Protein: Head to Head

    Enjoy!

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