The Ultimate Booster

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Winning The Biological Arms Race

The human immune system (and indeed, other immune systems, but we are all humans here, after all) is in a constant state of war with pathogens, and that war is a constant biological arms race:

  • We improve our defenses and destroy the attackers; the 1% of pathogens that survived now “know” how to counter that trick.
  • The pathogens wreak havoc in our systems; the n% of us that survive now have immune systems that “know” how to counter that trick.

Vaccines are a mighty tool in our favor here, because they’re the technology that stops our n% from also being a very low number.

With vaccines, we can effectively pass on established defenses onto the population at large, as this cute video explains very well and very simply in 57 seconds:

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

The problem with vaccines

The problem is that this accelerates the arms race. It’s like a chess game where we are able to respond to every move quickly (which is good for us), and/but this means passing the move over to our opponent sooner.

That problem’s hard to avoid, because the alternative has always been “let people die in much larger numbers”.

Traditional vs mRNA vaccines

A quick refresher before we continue to the big news of the day:

  • Traditional vaccines use a disabled version of a pathogen to trigger an immune response that will teach the body to recognize the pathogen ready for when the full version shows up
  • mRNA vaccines use a custom-made bit of genetic information to tell the body to make its own harmless fake pathogen and then respond to the harmless fake pathogen it made.

Note: this happens independently of the host’s DNA, so no, it does not change your DNA

See also: The Truth About Vaccines

Here’s a more detailed explainer (with a helpful diagram) using the COVID mRNA vaccine as an example:

Genome.gov | How does an mRNA vaccine work?

However, this still leaves us “chasing strains”, because as the pathogen (in this case, a virus) adapts, the vaccine has to be updated too, hence all the boosters.

This is a lot like a security update for your computer’s antivirus software. They’re annoying, but they do an important job.

No more “chasing strains”

The press conference soundbite on this sums it up well:

❝Scientists at UC Riverside have demonstrated a new, RNA-based vaccine strategy that is effective against any strain of a virus and can be used safely even by babies or the immunocompromised.❞

~ Jules Bernstein

Read in full: Vaccine breakthrough means no more chasing strains

You may be wondering: what makes this one effective against any strain?

❝What I want to emphasize about this vaccine strategy is that it is broad.

It is broadly applicable to any number of viruses, broadly effective against any variant of a virus, and safe for a broad spectrum of people. This could be the universal vaccine that we have been looking for.

Viruses may mutate in regions not targeted by traditional vaccines. However, we are targeting their whole genome with thousands of small RNAs. They cannot escape this.❞

~ Dr. Rong Hai

Importantly, this means it can be applied not just to one disease, let alone just one strain of COVID. Rather, it can be used for a wide variety of viruses that have similar viral functions—COVID / SARS in general, including influenza, and even viruses such as dengue.

How it does this: the above article explains in more detail, but in few words: it targets tiny strings of the genome that are present in all strains of the virus.

Illustrative example: if you wanted to block 10almonds (please don’t), you could block our email address.

But if we were malicious (we’re not) we could be sneaky and change it, so you’d have to block the new one, and the cycle repeats.

But if you were block all emails containing the tiny string of characters “10almonds”, changing our email address would no longer penetrate your defenses.

Now imagine also blocking strings such as “One-Minute Book Review” and “Today’s almonds have been activated by” and other strings we use in every email.

Now multiply this by thousands of strings (because genomes are much larger than our little newsletter), and you see its effectiveness!

Great! How can I get this?

It’s still in the testing stages for now; this is “breaking news” science, after all.

The study itself

…is paywalled for now, sadly, but if you happen to have institutional access, here it is:

Live-attenuated virus vaccine defective in RNAi suppression induces rapid protection in neonatal and adult mice lacking mature B and T cells

Take care!

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  • Take This Two-Minute Executive Dysfunction Test

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    Roll For Initiative

    Some of us struggle with executive dysfunction a lot; others, a little.

    What Is Executive Dysfunction?

    Executive function is a broad group of mental skills that enable people to complete tasks and interact with others.

    • Executive dysfunction can impair a person’s ability to organize and manage behavior

    • Executive dysfunction is not a specific stand-alone diagnosis or condition.

    • Instead, conditions such as depression and ADHD (amongst others) can affect a person’s executive function.

    Medical News Today

    Take This Two-Minute Executive Dysfunction Test

    How did you score? (8/16 here!)

    Did you do it? (it honestly is really two minutes and is quite informative)

    If not, here’s your cue to go back up and do it

    For almost all of us, we sometimes find ourselves torn between several competing tasks, and end up doing… none of them.

    For such times, compile yourself a “productivity buffet”, print it, and pin it above your desk or similar space.

    What’s a productivity buffet?

    It’s a numbered list of 6, 8, 10, 12 or 20 common tasks that pretty much always need doing (to at least some extent!). Doesn’t matter how important they are, just that they are frequently recurring tasks. For example:

    1. Tidy desk (including that drawer!)
    2. Reply to emails/messages
    3. Drink water
    4. Collect stray one-off to-dos into a list
    5. Stretch (or at least correct your posture!)
    6. Extend that Duolingo streak
    7. Read one chapter of a book
    8. Etc

    Why 6, 8, 10, 12, or 20?

    Because those are common denominations of polyhedral dice that are very cheap to buy!

    Keep the relevant die to hand (perhaps in your pocket or on your desk), and when you know you should be doing something but can’t decide what exactly, roll the die and do the item corresponding to the number you roll.

    And if you find yourself thinking “damn, I got 12, I wanted 7!” then go ahead and do item 7—the dice aren’t the boss of you, they’re just there to break the ice between you and your to-do list!

    The Housekeeper In Your Pocket?

    If you found the tidying tips (up top) helpful, but don’t like cleaning schedules because you just can’t stick to them, this one’s for you.

    It’s easy to slip into just doing the same few easy tasks while neglecting others for far too long.

    The answer? Outsource!

    Not “get a cleaner” (though if you want to and can, great, go for it, this one won’t be for you after all), but rather, try this nifty little app that helps you keep on top of daily cleaning—which we all know is better than binge-cleaning every few months.

    Sweepy keeps track of:

    • What jobs there are that might need doing in each room (or type of room) in the house
    • How often those jobs generally need doing
    • How much of your energy (a finite resource, which it also takes into account!) those jobs will take
    • How much energy you are prepared to spend per day (you can “lighter/heavier” days, or even “off-days”, too)

    …and then it populates a small daily task list according to what needs cleaning and how much energy it’ll take.

    For example, today Sweepy gives me (your trusty writer, hi! ) the tasks:

    • Bathroom: clean sink (every 3 days, 1pt of energy)
    • Dining room: clean and tidy table (every day, 1pt of energy)
    • Bedroom: vacuum floor (every 7 days, 2pts of energy)
    • Kitchen: clean coffee machine (every 30 days, 2pts of energy)

    And that’s my 6pts of energy I’ve told Sweepy I’m happy to spend per day cleaning. There are “3 pts” tasks too—cleaning the oven, for example—but none came up today.

    Importantly: it does not bother me about any other tasks today (even if something’s overdue), and I don’t have to worry my pretty head about it.

    I don’t have to feel guilty for not doing other cleaning tasks; if they need doing, Sweepy will tell me tomorrow, and it will make sure I don’t get behind or leave anything neglected for too long.

    Check it out (available for both iOS and Android)

    PS: to premium or not to premium? We think the premium is worth it (unlocks some extra customization features) but the free version is sufficient to get your house in order, so don’t be afraid to give it a try first.

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  • Which Style Of Yoga Is Best For You?

    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.

    For you personally, that is—so let’s look at some options, their benefits, and what kind of person is most likely to benefit from each.

    Yoga is, of course, an ancient practice, and like any ancient practice, especially one with so many practitioners (and thus also: so many teachers), there are very many branches to the tree of variations, that is to say, different schools and their offshoots.

    Since we cannot possibly cover all of them, we’ll focus on five broad types that are popular (and thus, likely available near to you, unless you live in a very remote place):

    Hatha Yoga

    This is really the broadest of umbrella categories for yoga as a physical practice of the kind that most immediately comes to mind in the west:

    • Purpose: energizes the practitioner through controlled postures and breath.
    • Practice: non-heated, slow asanas held for about a minute with intentional transitions
    • Benefits: reduces stress, improves flexibility, tones muscles, and boosts circulation.
    • Best for: beginners with an active lifestyle.

    Vinyasa Yoga

    You may also have heard of this called simply “Flow”, without reference to the Mihaly Csikszentmihalyi sense of the word. Rather, it is about a flowing practice:

    • Purpose: builds heat and strength through continuous, flowing movement paired with breath.
    • Practice: dynamic sequences of the same general kind as the sun salutation, leading to a final resting pose.
    • Benefits: enhances heart health, strengthens core, tones muscles, and improves flexibility.
    • Best for: beginner to intermediate yogis seeking a cardio-based practice.

    Hot Yoga

    This one’s well-known and the clue is in the name; it’s yoga practised in a very hot room:

    • Purpose: uses heat to increase heart rate, and loosen muscles.
    • Practice: heated studio (32–42℃, which is 90–108℉), often with vinyasa flows, resulting in heavy sweating*
    • Benefits: burns calories, improves mood, enhances skin, and builds bone density.
    • Best for: intermediate yogis comfortable with heat; not recommended for certain health conditions.

    *and also sometimes heat exhaustion / heat stroke. This problem arises most readily when the ambient temperature is higher than human body temperature, because that is the point at which sweating ceases to fulfil its biological function of cooling us down.

    Noteworthily, a study found that doing the same series of yoga postures in the same manner, but without the heat, produced the same health benefits without the risk:

    ❝The primary finding from this investigation is that the hatha yoga postures in the Bikram yoga series produce similar enhancements in endothelium-dependent vasodilatation in healthy, middle-aged adults regardless of environmental temperature. These findings highlight the efficacy of yoga postures in producing improvements in vascular health and downplay the necessity of the heated practice environment in inducing vascular adaptations.❞

    Source: Effects of yoga interventions practised in heated and thermoneutral conditions on endothelium-dependent vasodilatation: The Bikram yoga heart study

    (“Bikram yoga” is simply the brand name of a particular school of hot yoga)

    Yin Yoga

    This is a Chinese variation, and is in some ways the opposite of the more vigorous forms, being gentler in pretty much all ways:

    • Purpose: promotes deep tissue stretching and circulation by keeping muscles cool.
    • Practice: passive, floor-based asanas held for 5–20 minutes in a calming environment.
    • Benefits: increases flexibility, enhances circulation, improves mindfulness, and emotional release.
    • Best for: all levels, regardless of health or flexibility.

    Restorative Yoga

    This is often tailored to a specific condition, but it doesn’t have to be:

    • Purpose: encourages relaxation and healing through supported, restful poses.
    • Practice: reclined, prop-supported postures in a soothing, low-lit setting.
    • Benefits: relieves stress, reduces chronic pain, calms the nervous system, and supports healing.
    • Best for: those recovering from illness/injury or managing emotional stress.

    See for example: Yoga Therapy for Arthritis: A Whole-Person Approach to Movement and Lifestyle

    Want to know more?

    If you’re still unsure where to start, check out:

    Yoga Teacher: “If I wanted to get flexible (from scratch) in 2025, here’s what I’d do”

    Take care!

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  • Savoy Cabbage vs Pak Choi – Which is Healthier?

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

    Our Verdict

    When comparing savoy cabbage to pak choi, we picked the savoy.

    Why?

    Looking at the macros first, the savoy has a little more protein, just under 3x the carbs, and just over 3x the fiber. A modest yet respectable win for savoy.

    In terms of vitamins, savoy has more of vitamins B1, B5, B9, E, K, and choline, while pak choi has more of vitamins A, B2, B3, and C. Thus, a 6:4 win for savoy.

    When it comes to minerals, savoy has more copper, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while pak choi has more calcium, iron, and potassium. So this time, a 7:3 win for savoy.

    On the other hand, pak choi scores higher on the polyphenols side, especially in the categories of kaempferol and quercetin.

    Still, adding up the sections, we conclude this one’s an overall win for savoy cabbage. Of course, enjoy either or both, though!

    Want to learn more?

    You might like to read:

    Fight Inflammation & Protect Your Brain, With Quercetin

    Take care!

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