Hardwiring Happiness – by Dr. Rick Hanson

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Publishers are very excitable about “the new science of…”, and it’s almost never actually a new science of. But what about in this case?

No, it isn’t. It’s the very well established science of! And that’s a good thing, because it means this book is able to draw on quite a lot of research and established understanding of how neuroplasticity works, to leverage that and provide useful guidance.

A particular strength of this book is that while it polarizes the idea that some people have “happy amygdalae” and some people have “sad amygdalae”, it acknowledges that it’s not just a fated disposition and is rather the result of the lives people have led… And then provides advice on upgrading from sad to happy, based on the assumption that the reader is quite possibly coming from a non-ideal starting point.

The bookdoes an excellent job of straddling neuroscience and psychology, which sounds like not much of a straddle (the two are surely very connected, after all, right?) but this does mean that we’re hearing about the chemical structure of DNA inside the nuclei of the neurons of the insula, not long after reading an extended gardening metaphor about growth, choices, and vulnerabilities.

Bottom line: if you’d like a guide to changing your brain for the better (happier) that’s not just “ask yourself: what if it goes well?” and similar CBTisms, then this is a fine book for you.

Click here to check out Hardwiring Happiness, and indeed hardwire happiness!

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Recommended

  • The Metabolism Reset Diet – by Alan Christianson
  • The Two-Second Advantage – by Vivek Ranadive and Kevin Maney
    Gain the two-second advantage in business, sports, and life by asking the right questions and staying ahead of the competition.

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  • 3 Appetite Suppressants Better Than Ozempic

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    Dr. Annette Bosworth gives her recommendations, and explains why:

    What and how

    We’ll get straight to it; the recommendations are:

    • Coffee, black, unsweetened: not only suppresses the appetite but also boosts the metabolism, increasing fat burn.
    • Salt: especially for when fasting (as under such circumstances we may lose salts without replenishing them), a small taste of this can help satisfy taste buds while replenishing sodium and—depending on the salt—other minerals. For example, if you buy “low-sodium salt” in the supermarket, this is generally sodium chloride cut with potassium chloride and/or occasionally magnesium sulfate.
    • Ketones (MCT oil): ketones can suppress hunger, particularly when fasting causes blood sugar levels to drop. Supplementing with MCT oil promotes ketone production in the liver, training the body to produce more ketones naturally, thus curbing appetite.

    For more on these including the science of them, enjoy:

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    Want to learn more?

    You might also like to read:

    Take care!

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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:

    Take care!

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  • The Pegan Diet – by Dr. Mark Hyman

    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.

    First things first: the title of the book is a little misleading. “Pegan” is a portmanteau of “paleo” and “vegan”, making it sound like it will be appropriate for both of those dietary practices. Instead:

    • Dr. Hyman offers advice about eating the right grains and legumes (inappropriate for a paleo diet)
    • He also offers such advice as “be picky about poultry, eggs, and fish”, and “avoid dairy—mostly” (inappropriate for a vegan diet).

    So, since his paleo vegan diet is neither paleo nor vegan, what actually is it?

    It’s a whole foods diet that encourages the enjoyment of a lot of plants, and discretion with regard to the quality of animal products.

    It’s a very respectable approach to eating, even if it didn’t live up to the title.

    The style is somewhat sensationalist, while nevertheless including plenty of actual science in there too—so the content is good, even if the presentation isn’t what this reviewer would prefer.

    He has recipes; they can be a little fancy (e.g. “matcha poppy bread with rose water glaze”) which may not be to everyone’s taste, but they are healthy.

    Bottom line: the content is good; the style you may love or hate, and again, don’t be misled by the title.

    Click here to check out The Pegan Diet, if you want to be healthy and/but eat neither paleo nor vegan!

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Related Posts

  • The Metabolism Reset Diet – by Alan Christianson
  • The Emperor’s New Klotho, Or Something More?

    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.

    Unzipping The Genes Of Aging?

    Klotho is an enzyme encoded in humans’ genes—specifically, in the KL gene.

    It’s found throughout all living parts of the human body (and can even circulate about in its hormonal form, or come to rest in its membranaceous form), and its subgroups are especially found:

    • α-klotho: in the brain
    • β-klotho: in the liver
    • γ-klotho: in the kidneys

    Great! Why do we care?

    Klotho, its varieties and variants, its presence or absence, are very important in aging.

    Almost every biological manifestation of aging in humans has some klotho-related indicator; usually the decrease or mutation of some kind of klotho.

    Which way around the cause and effect go has been the subject of much debate and research: do we get old because we don’t have enough klotho, or do we make less klotho because we’re getting old?

    Of course, everything has to be tested per variant and per system, so that can take a while (punctuated by research scientists begging for more grants to do the next one). Given that it’s about aging, testing in humans would take an incredibly long while, so most studies so far have been rodent studies.

    The general gist of the results of rodent studies is “reduced klotho hastens aging; increased klotho slows it”.

    (this can be known by artificially increasing or decreasing the level of klotho expression, again something easier in mice as it is harder to arrange transgenic humans for the studies)

    Here’s one example of many, of that vast set of rodent studies:

    Suppression of Aging in Mice by the Hormone Klotho

    Relevance for Alzheimer’s, and a science-based advice

    A few years ago (2020), an Alzheimer’s study was undertaken; they noted that the famous apolipoprotein E4 (apoE4) allele is the strongest genetic risk factor for Alzheimer’s, and that klotho may be another. FGF21 (secreted by the liver, mostly during fasting) binds to its own receptor (FGFR1) and its co-receptor β-klotho. Since this is a known neuroprotective factor, they wondered whether klotho itself may interact with β-amyloid (Aβ), and found:

    ❝Aβ can enhance the ability of klotho to draw FGF21 to regions of incipient neurodegeneration in AD❞

    ~ Dr. Lehrer & Dr. Rheinstein

    In other words: β-amyloid, the substance whose accumulation is associated with neurodegeneration in Alzheimer’s disease, is a mediator in klotho bringing a known neuroprotective factor, FGF21, to the areas of neurodegeneration

    In fewer words: klotho calls the firefighters to the scene of the fire

    Read more: Alignment of Alzheimer’s disease amyloid β-peptide and klotho

    The advice based on this? Consider practicing intermittent fasting, if that is viable for you, as it will give your liver more FGF21-secreting time, and the more FGF21, the more firefighters arrive when klotho sounds the alarm.

    See also: Intermittent Fasting: What’s the truth?

    …and while you’re at it:

    Does intermittent fasting have benefits for our brain?

    A more recent (2023) study with a slightly different (but connected) purpose, found results consistent with this:

    Longevity factor klotho enhances cognition in aged nonhuman primates

    …and, for that matter this (2023) study that found:

    Associations between klotho and telomere biology in high stress caregivers

    …which looks promising, but we’d like to see it repeated with a sounder method (they sorted caregiving into “high-stress” and “low-stress” depending on whether a child was diagnosed with ASD or not, which is by no means a reliable way of sorting this). They did ask for reported subjective stress levels, but to be more objective, we’d like to see clinical markers of stress (e.g. cortisol levels, blood pressure, heart rate changes, etc).

    A very recent (April 2024) study found that it has implications for more aspects of aging—and this time, in humans (but using a population-based cohort study, rather than lab conditions):

    The prognostic value of serum α-klotho in age-related diseases among the US population: A prospective population-based cohort study

    Can I get it as a supplement?

    Not with today’s technology and today’s paucity of clinical trials, you can’t. Maybe in the future!

    However… The presence of senescent (old, badly copied, stumbling and staggering onwards when they should have been killed and eaten and recycled already) cells actively reduces klotho levels, which means that taking supplements that are senolytic (i.e., that kill those senescent cells) can increase serum klotho levels:

    Orally-active, clinically-translatable senolytics restore α-Klotho in mice and humans

    Ok, what can I take for that?

    We wrote about a senolytic supplement that you might enjoy, recently:

    Fisetin: The Anti-Aging Assassin

    Want to know more?

    If you have the time, Dr. Peter Attia interviews Dr. Dena Dubal (researcher in several of the above studies) here:

    Click Here If The Embedded Video Doesn’t Load Automatically

    Enjoy!

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  • Relationships: When To Stick It Out & When To Call It Quits

    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.

    Like A Ship Loves An Anchor?

    Today’s article may seem a little bit of a downer to start with, but don’t worry, it picks up again too. Simply put, we’ve written before about many of the good parts of relationships, e.g:

    Only One Kind Of Relationship Promotes Longevity This Much!

    …but what if that’s not what we have?

    Note: if you have a very happy, secure, fulfilling, joyous relationship, then, great! Or if you’re single and happy, then, also great! Hopefully you will still find today’s feature of use if you find yourself advising a friend or family member one day. So without further ado, let’s get to it…

    You may be familiar with the “sunk cost fallacy”; if not: it’s what happens when a person or group has already invested into a given thing, such that even though the thing is not going at all the way they hoped, they now want to continue trying to make that thing work, lest their previous investment be lost. But the truth is: if it’s not going to work, then the initial investment is already lost, and pouring out extra won’t help—it’ll just lose more.

    That “investment” in a given thing could be money, time, energy, or (often the case) a combination of the above.

    In the field of romance, the “sunk cost fallacy” keeps a lot of bad relationships going for longer than perhaps they should, and looking back (perhaps after a short adjustment period), the newly-single person says “why did I let that go on?” and vows to not make the same mistake again.

    But that prompts the question: how can we know when it’s right to “keep working on it, because relationships do involve work”, as perfectly reasonable relationship advice often goes, and when it’s right to call it quits?

    Should I stay or should I go?

    Some questions for you (or perhaps a friend you might find yourself advising) to consider:

    • What qualities do you consider the most important for a partner to have—and does your partner have them?
    • If you described the worst of your relationship to a close friend, would that friend feel bad for you?
    • Do you miss your partner when they’re away, or are you glad of the break? When they return, are they still glad to see you?
    • If you weren’t already in this relationship, would you seek to enter it now? (This takes away sunk cost and allows a more neutral assessment)
    • Do you feel completely safe with your partner (emotionally as well as physically), or must you tread carefully to avoid conflict?
    • If your partner decided tomorrow that they didn’t want to be with you anymore and left, would that be just a heartbreak, or an exciting beginning of a new chapter in your life?
    • What things would you generally consider dealbreakers in a relationship—and has your partner done any of them?

    The last one can be surprising, by the way. We often see or hear of other people’s adverse relationship situations and think “I would never allow…” yet when we are in a relationship and in love, there’s a good chance that we might indeed allow—or rather, excuse, overlook, and forgive.

    And, patience and forgiveness certainly aren’t inherently bad traits to have—it’s just good to deploy them consciously, and not merely be a doormat.

    Either way, reflect (or advise your friend/family member to reflect, as applicable) on the “score” from the above questions.

    • If the score is good, then maybe it really is just a rough patch, and the tools we link at the top and bottom of this article might help.
    • If the score is bad, the relationship is bad, and no amount of historic love or miles clocked up together will change that. Sometimes it’s not even anyone’s fault; sometimes a relationship just ran its course, and now it’s time to accept that and turn to a new chapter.

    “At my age…”

    As we get older, it’s easy for that sunk cost fallacy to loom large. Inertia is heavy, the mutual entanglement of lives is far-reaching, and we might not feel we have the same energy for dating that we did when we were younger.

    And there may sometimes be a statistical argument for “sticking it out” at least for a while, depending on where we are in the relationship, per this study (with 165,039 participants aged 20–76), which found:

    ❝Results on mean levels indicated that relationship satisfaction decreased from age 20 to 40, reached a low point at age 40, then increased until age 65, and plateaued in late adulthood.

    As regards the metric of relationship duration, relationship satisfaction decreased during the first 10 years of the relationship, reached a low point at 10 years, increased until 20 years, and then decreased again.❞

    ~ Dr. Janina Bühler et al.

    Source: Development of Relationship Satisfaction Across the Life Span: A Systematic Review and Meta-Analysis

    And yet, when it comes to prospects for a new relationship…

    • If our remaining life is growing shorter, then it’s definitely too short to spend in an unhappy relationship
    • Maybe we really won’t find romance again… And maybe that’s ok, if w’re comfortable making our peace with that and finding joy in the rest of life (this widowed writer (hi, it’s me) plans to remain single now by preference, and her life is very full of purpose and beauty and joy and yes, even love—for family, friends, etc, plus the memory of my wonderful late beloved)
    • Nevertheless, the simple fact is: many people do find what they go on to describe as their best relationship yet, late in life ← this study is with a small sample size, but in this case, even anecdotal evidence seems sufficient to make the claim reasonable; probably you personally know someone who has done so. If they can, so can you, if you so wish.
    • Adding on to that last point… Later life relationships can also offer numerous significant advantages unique to such (albeit some different challenges too—but with the right person, those challenges are just a fun thing to tackle together). See for example:

    An exploratory investigation into dating among later‐life women

    And about those later-life relationships that do work? They look like this:

    “We’ve Got This”: Middle-Aged and Older (ages 40–87) Couples’ Satisfying Relationships and We-Talk Promote Better Physiological, Relational, and Emotional Responses to Conflict

    this one looks like the title says it all, but it really doesn’t, and it’s very much worth at least reading the abstract, if not the entire paper—because it talks a lot about the characteristics that make for happy or unhappy relationships, and the effect that those things have on people. It really is very good, and quite an easy read.

    See again: Healthy Relationship, Healthy Life

    Take care!

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  • Vision for Life, Revised Edition – by Dr. Meir Schneider

    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 “ten steps” would be better called “ten exercises”, as they’re ten things that one can (and should) continue to do on an ongoing basis, rather than steps to progress through and then forget about.

    We can’t claim to have tested the ten exercises for improvement (this reviewer has excellent eyesight and merely hopes to maintain such as she gets older) but the rationale is compelling, and the public testimonials abundant.

    Dr. Schneider also talks about improving and correcting errors of refraction—in other words, doing the job of any corrective lenses you may currently be using. While he doesn’t claim miracles, it turns out there is a lot that can be done for common issues such as near-sightedness and far-sightedness, amongst others.

    There’s a large section on managing more chronic pathological eye conditions than this reviewer previously knew existed; in some cases it’s a matter of making sure things don’t get worse, but in many others, there’s a recurring of theme of “and here’s an exercise for correcting that”.

    The writing style is a little more “narrative prose” than we’d have liked, but the quality of the content more than makes up for any style preference issues.

    Bottom line: the human body is a highly adaptive organism, and sometimes it just needs a little help to correct itself. This book can help with that.

    Click here to check out Vision for Life, and take good care of yours!

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