5 Ways To Naturally Boost The “Ozempic Effect”

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Dr. Jason Fung is perhaps most well-known for his work in functional medicine for reversing diabetes, and he’s once again giving us sound advice about metabolic hormone-hacking with dietary tweaks:

All about incretin

As you may gather from the thumbnail, this video is about incretin, a hormone group (the most well-known of which is GLP-1, as in GLP-1 agonists like semaglutide drugs such as Ozempic, Wegovy, etc) that slows down stomach emptying, which means a gentler blood sugar curve and feeling fuller for longer. It also acts on the hypothalmus, controlling appetite via the brain too (signalling fullness and reducing hunger).

Dr. Fung recommends 5 ways to increase incretin levels:

  • Enjoy dietary fat: healthy kinds, please (e.g. nuts, seeds, eggs, etc—not fried foods), but this increases incretin levels more than carbs
  • Enjoy protein: again, prompts higher incretin levels of promotes satiety
  • Enjoy fiber: this is more about slowing digestion, but when it’s fermented in the gut into short-chain fatty acids, those too increase incretin secretion
  • Enjoy bitter foods: these don’t actually affect incretin levels, but they can bind to incretin receptors, making the body “believe” that you got more incretin (think of it like a skeleton key that fits the lock that was designed to be opened by a different key)
  • Enjoy turmeric: for its curcumin content, which increases GLP-1 levels specifically

For more information on each of these, here’s Dr. Fung himself:

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  • Healing Trauma – by Dr. Peter Levine

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    Dr. Levine’s better-selling book about trauma, Waking The Tiger, laid the foundations for this one, but the reason we’re skipping straight into Healing Trauma, is that while the former book is more about the ideas that led him to what he currently believes is the best approach to healing trauma, this book is the one that explains how to actually do it.

    The core thesis is that trauma is a natural, transient response, and is not inherently pathological, but that it can become so if not allowed to do its thing.

    This book outlines exercises, trademarked as “somatic experiencing”, which allow the body to go through the physiological processes it needs to, to facilitate healing. If you buy the physical book, there is also an audio CD, which this reviewer has not listened to and cannot comment on, but the exercises are clearly described in the book in any case.

    The physical aspects of the exercises are similar to the principles of progressive relaxation, while the mental aspects of the exercises are about re-experiencing trauma in a safer fashion, in small doses.

    Any kind of dealing with trauma is not going to be comfortable, so this book is not an enjoyable read.

    As for how useful the exercises are, your mileage may vary. Like many books about trauma, the expectation is that once upon a time you were in a situation that was unsafe, and now you are safe. If that describes your trauma, you will get the most out of this. However, if your trauma is unrelated to your personal safety, or if it is about your personal safety but the threat still remains extant, then a lot of this may not help and may even make things worse.

    In terms of discussing sexual trauma specifically, it was probably not a good choice to favorably quote Woody Allen, and little things like that may be quite jarring for a lot of readers.

    Bottom line: if your trauma is PTSD of the kind “you faced an existential threat and now it is gone”, then chances are that this book can help you a lot. If your trauma is different, then your mileage may vary widely on this one.

    Click here to check out Healing Trauma, if it seems right for you!

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  • The Dopa-Bean

    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.

    Mucuna pruriens, also called the “magic velvet bean”, is an established herbal drug used for the management of male infertility, nervous disorders, and also as an aphrodisiac:

    The Magic Velvet Bean of Mucuna pruriens

    How it works is more interesting than that, though.

    It’s about the dopamine

    M. pruriens contains levodopa (L-dopa). That’s right, the same as the dopaminergic medication most often prescribed for Parkinson’s disease. Furthermore, it might even be better than synthetic L-dopa, because:

    M. pruriens seed extract demonstrated acetylcholinesterase inhibitory activity, while synthetic L-dopa enhanced the activity of the enzyme. It can be concluded that the administration of M. pruriens seed might be effective in protecting the brain against neurodegenerative disorders such as Parkinson’s and Alzheimer’s diseases.

    M. pruriens seed extract containing L-dopa has shown less acetylcholinesterase activity stimulation compared with L-dopa, suggesting that the extract might have a superior benefit for use in the treatment of Parkinson’s disease.❞

    ~ Dr. Narisa Kamkaen et al.

    Read in full: Mucuna pruriens Seed Aqueous Extract Improved Neuroprotective and Acetylcholinesterase Inhibitory Effects Compared with Synthetic L-Dopa

    Indeed, it has been tested specifically in (human!) Parkinson’s disease patients, which RCT found:

    ❝The rapid onset of action and longer on time without concomitant increase in dyskinesias on mucuna seed powder formulation suggest that this natural source of l-dopa might possess advantages over conventional l-dopa preparations in the long term management of Parkinson’s disease❞

    ~ Dr. Regina Katzenschlager et al.

    Read more: Mucuna pruriens in Parkinson’s disease: a double-blind clinical and pharmacological study

    Beyond Parkinson’s disease

    M. pruriens has also been tested and found beneficial in cases of disease other than Parkinson’s, thus:

    Mucuna pruriens in Parkinson’s and in some other diseases: recent advancement and future prospective

    …but the science is less well-established for things not generally considered related to dopamine, such as cancer, diabetes, and cardiometabolic disorders.

    Note, however, that the science for it being neuroprotective is rather stronger.

    Against depression

    Depression can have many causes, and (especially on a neurological level) diverse presentations. As such, sometimes what works for one person’s depression won’t touch another person’s, because the disease and treatment are about completely different neurotransmitter dysregulations. So, if a person’s depression is due to a shortage of serotonin, for example, then perking up the dopamine won’t help much, and vice versa. See also:

    Antidepressants: Personalization Is Key!

    When it comes to M. pruriens and antidepressant activity, then predictably it will be more likely to help if your depression is due to too little dopamine. Note that this means that even if your depression is dopamine-based, but the problem is with your dopamine receptors and not the actual levels of dopamine, then this may not help so much, depending on what else you have going on in there.

    The science for M. pruriens and depression is young, and we only found non-human animal studies so far, for example:

    Dopamine mediated antidepressant effect of Mucuna pruriens seeds in various experimental models of depression

    In summary

    It’s good against Parkinson’s in particular and is good against neurodegeneration in general.

    It may be good against depression, depending on the kind of depression you have.

    Is it safe?

    That’s a great question! And the answer is: it depends. For most people, in moderation, it should be fine (but, see our usual legal/medical disclaimer). Definitely don’t take it if you have bipolar disorder or any kind of schizoid/psychotic disorder; it is likely to trigger a manic/psychotic episode if you do.

    For more on this, we discussed it (pertaining to L-dopa in general, not M. pruriens specifically) at greater length here:

    An Accessible New Development Against Alzheimer’s ← scroll down to the heading that reads “Is there a catch?”

    Want to try some?

    We don’t sell it, but here for your convenience is an example product on Amazon 😎

    Enjoy!

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  • An Underrated Tool Against Alzheimer’s

    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.

    Dementia in general, and Alzheimer’s in particular, affects a lot of people, and probably even more than the stats show, because some (estimated to be: about half) will go undiagnosed and thus unreported:

    Alzheimer’s: The Bad News And The Good

    At 10almonds, we often talk about brain health, whether from a nutrition standpoint or other lifestyle factors. For nutrition, by the way, check out:

    Brain Food? The Eyes Have It!

    Today we’ll be looking at some new science for an underrated tool:

    Bilingualism as protective factor

    It’s well-known that bilingualism offers brain benefits, but most people would be hard-pressed to name what, specifically, those brain benefits are.

    As doctors Kristina Coulter and Natalie Phillips found in a recent study, one of the measurable benefits may be a defense against generalized (i.e. not necessarily language-related) memory loss Alzheimer’s disease.

    Specifically,

    ❝We used surface-based morphometry methods to measure cortical thickness and volume of language-related and AD-related brain regions. We did not observe evidence of brain reserve in language-related regions.

    However, reduced hippocampal volume was observed for monolingual, but not bilingual, older adults with AD. Thus, bilingualism is hypothesized to contribute to reserve in the form of brain maintenance in the context of AD.❞

    Read in full: Bilinguals show evidence of brain maintenance in Alzheimer’s disease

    This is important, because while language is processed in various parts of the brain beyond the scope of this article, the hippocampi* are where memory is stored.

    *usually mentioned in the singular as “hippocampus”, but you have one on each side, unless some terrible accident or incident befell you.

    What this means in practical terms: these results suggest that being bilingual means we will retain more of our capacity for memory, even if we get Alzheimer’s disease, than people who are monolingual.

    Furthermore, while we’re talking practicality:

    ❝…our subsample may be characterized as mostly late bilinguals (i.e., learning an L2 after age 5), having moderate self-reported L2 ability, and relatively few participants reporting daily L2 use (33 out of 119)❞

    (L2 = second language)

    This is important, because it means you don’t have to have grown up speaking multiple languages, you don’t even have to speak it well, and you don’t have to be using your second language(s) on a daily basis, to enjoy benefits. Merely having them in your head appears to be sufficient to trigger the brain to go “oh, we need to boost and maintain the hippocampal volume”.

    We would hypothesize that using second language(s) regularly and/or speaking second language(s) well offers additional protection, and the data would support this if it weren’t for the fact that the sample sizes for daily and high-level speakers are a bit small to draw conclusions.

    But the important part is: simply knowing another language, including if you literally just learned it later in life, is already protective of hippocampal volume in the context of Alzheimer’s disease.

    Here’s a pop-science article about the study, that goes into it in more detail than we have room to here:

    Bilingualism linked to greater brain resilience in older adults

    Want to learn a new language?

    Here are some options where you can get going right away:

    Duolingo | Babbel | Lernu

    If you are thinking “sounds good, but learning a language is too much work”, then that is why we included that third option there. It’s specifically for one language, and that language is Esperanto, arguably the world’s easiest language and specifically designed to be super quick and easy to get good at. Also, it’s free!

    Do, kial ne lerni novan lingvon rapide kaj facile? 😉

    Want to know more?

    For ways to reduce your overall Alzheimer’s risk according to science, check out:

    Reduce Your Alzheimer’s Risk

    Take care!

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Related Posts

  • Coffee, From A Blood Sugar Management Perspective
  • How Stress Affects Your Body

    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.

    Dr. Sharon Bergquist gives us a tour:

    Stress, from the inside out

    Stress is a natural physical and emotional response to challenges or being overwhelmed. It can be beneficial in short-term situations (e.g. escape from a tiger) but is harmful when prolonged or frequent (e.g. escape the rat-race).

    Immediate physiological response: cortisol, adrenaline (epinephrine), and norepinephrine are released by the adrenal glands.

    The effects this has (non-exhaustive list; we’re just citing what’s in the video here):

    • Cortisol impairs blood vessel function, promoting atherosclerosis.
    • Adrenaline increases heart rate and blood pressure, leading to hypertension.
    • Stress disrupts the brain-gut connection, causing:
      • Digestive issues like irritable bowel syndrome and heartburn.
      • Changes in gut bacteria composition, potentially affecting overall health.
    • Cortisol increases appetite and cravings for energy-dense “comfort foods”.
      • This in turn promotes visceral fat storage, which raises the risk of heart disease and insulin resistance.
    • Immune-specific effects:
      • Stress hormones initially aid in healing and immune defense.
      • Chronic stress weakens immune function (by over-working it constantly), increasing susceptibility to infections and slowing recovery.
    • Other systemic effects:
      • Chronic stress shortens telomeres, which protect chromosomes. Shortened telomeres accelerate cellular aging.
      • Chronic stress can also cause acne, hair loss, sexual dysfunction, headaches, muscle tension, fatigue, irritability, and difficulty concentrating.

    So, how to manage this? The video says that viewing stressful situations as controllable challenges, rather than insurmountable threats, leads to better short-term performance and long-term health.

    Which would be wonderful, except that usually things are stressful precisely because they are not entirely within the field of our control, and the usual advice is to tend to what we can control, and accept what we can’t.

    However… That paradigm still leaves out the very big set of “this might be somewhat within our control or it might not; we really don’t know yet; we can probably impact it but what if we don’t do enough, or take the wrong approach and do the wrong thing? And also we have 17 competing stressors, which ones should we prioritize tending to first, and…” and so on.

    To that end, we suggest checking out the “Want to learn more?” link we drop below the video today, as it is about managing stress realistically, in a world that, if we’re honest about it, can sometimes be frankly unmanageable.

    Meanwhile, enjoy:

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    Want to learn more?

    You might also like to read:

    Heart Health vs Systemic Stress ← this is good in and of itself, and also links to other stress-related resources of ours

    Take care!

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  • Kate Middleton is having ‘preventive chemotherapy’ for cancer. What does this mean?

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    Catherine, Princess of Wales, is undergoing treatment for cancer. In a video thanking followers for their messages of support after her major abdominal surgery, the Princess of Wales explained, “tests after the operation found cancer had been present.”

    “My medical team therefore advised that I should undergo a course of preventative chemotherapy and I am now in the early stages of that treatment,” she said in the two-minute video.

    No further details have been released about the Princess of Wales’ treatment.

    But many have been asking what preventive chemotherapy is and how effective it can be. Here’s what we know about this type of treatment.

    It’s not the same as preventing cancer

    To prevent cancer developing, lifestyle changes such as diet, exercise and sun protection are recommended.

    Tamoxifen, a hormone therapy drug can be used to reduce the risk of cancer for some patients at high risk of breast cancer.

    Aspirin can also be used for those at high risk of bowel and other cancers.

    How can chemotherapy be used as preventive therapy?

    In terms of treating cancer, prevention refers to giving chemotherapy after the cancer has been removed, to prevent the cancer from returning.

    If a cancer is localised (limited to a certain part of the body) with no evidence on scans of it spreading to distant sites, local treatments such as surgery or radiotherapy can remove all of the cancer.

    If, however, cancer is first detected after it has spread to distant parts of the body at diagnosis, clinicians use treatments such as chemotherapy (anti-cancer drugs), hormones or immunotherapy, which circulate around the body .

    The other use for chemotherapy is to add it before or after surgery or radiotherapy, to prevent the primary cancer coming back. The surgery may have cured the cancer. However, in some cases, undetectable microscopic cells may have spread into the bloodstream to distant sites. This will result in the cancer returning, months or years later.

    With some cancers, treatment with chemotherapy, given before or after the local surgery or radiotherapy, can kill those cells and prevent the cancer coming back.

    If we can’t see these cells, how do we know that giving additional chemotherapy to prevent recurrence is effective? We’ve learnt this from clinical trials. Researchers have compared patients who had surgery only with those whose surgery was followed by additional (or often called adjuvant) chemotherapy. The additional therapy resulted in patients not relapsing and surviving longer.

    How effective is preventive therapy?

    The effectiveness of preventive therapy depends on the type of cancer and the type of chemotherapy.

    Let’s consider the common example of bowel cancer, which is at high risk of returning after surgery because of its size or spread to local lymph glands. The first chemotherapy tested improved survival by 15%. With more intense chemotherapy, the chance of surviving six years is approaching 80%.

    Preventive chemotherapy is usually given for three to six months.

    How does chemotherapy work?

    Many of the chemotherapy drugs stop cancer cells dividing by disrupting the DNA (genetic material) in the centre of the cells. To improve efficacy, drugs which work at different sites in the cell are given in combinations.

    Chemotherapy is not selective for cancer cells. It kills any dividing cells.

    But cancers consist of a higher proportion of dividing cells than the normal body cells. A greater proportion of the cancer is killed with each course of chemotherapy.

    Normal cells can recover between courses, which are usually given three to four weeks apart.

    What are the side effects?

    The side effects of chemotherapy are usually reversible and are seen in parts of the body where there is normally a high turnover of cells.

    The production of blood cells, for example, is temporarily disrupted. When your white blood cell count is low, there is an increased risk of infection.

    Cell death in the lining of the gut leads to mouth ulcers, nausea and vomiting and bowel disturbance.

    Certain drugs sometimes given during chemotherapy can attack other organs, such as causing numbness in the hands and feet.

    There are also generalised symptoms such as fatigue.

    Given that preventive chemotherapy given after surgery starts when there is no evidence of any cancer remaining after local surgery, patients can usually resume normal activities within weeks of completing the courses of chemotherapy.The Conversation

    Ian Olver, Adjunct Professsor, School of Psychology, Faculty of Health and Medical Sciences, University of Adelaide

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

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  • White Bread vs White Pasta – Which Is Healthier?

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    Our Verdict

    When comparing a white bread to a white pasta, we picked the pasta.

    Why?

    Neither are great for the health! But like for like, the glycemic index of the bread is usually around 150% of the glycemic index for pasta.

    All that said, we heartily recommend going for wholegrain in either case!

    Bonus tip: cooking pasta “al dente”, so it is still at least a little firm to the bite, results in a lower GI compared to being boiled to death.

    Bonus bonus tip: letting pasta cool increases resistant starches. You can then reheat the pasta without losing this benefit.

    Please don’t put it in the microwave though; you will make an Italian cry. Instead, simply put it in a colander and pour boiling water over it, and then serve in your usual manner (a good approach if serving it separately is: put it in the serving bowl/dish/pan, drizzle a little extra virgin olive oil and a little cracked black pepper, stir to mix those in, and serve)

    Enjoy!

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