Anti-Inflammatory Brownies

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Brownies are usually full of sugar, butter, and flour. These ones aren’t! Instead, they’re full of fiber (good against inflammation), healthy fats, and anti-inflammatory polyphenols:

You will need

  • 1 can chickpeas (keep half the chickpea water, also called aquafaba, as we’ll be using it)
  • 4 oz of your favorite nut butter (substitute with tahini if you’re allergic to nuts)
  • 3 oz rolled oats
  • 2 oz dark chocolate chips (or if you want the best quality: dark chocolate, chopped into very small pieces)
  • 3 tbsp of your preferred plant milk (this is an anti-inflammatory recipe and unfermented dairy is inflammatory)
  • 2 tbsp cocoa powder (pure cacao is best)
  • 1 tbsp glycine (if unavailable, use 2 tbsp maple syrup, and skip the aquafaba)
  • 2 tsp vanilla extract
  • ½ tsp baking powder
  • ¼ tsp low-sodium salt

Method

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

1) Preheat the oven to 350℉ / 180℃, and line a 7″ cake tin with baking paper.

2) Blend the oats in a food processor, until you have oat flour.

3) Add all the remaining ingredients except the dark chocolate chips, and process until the mixture resembles cookie dough.

3) Transfer to a bowl, and fold in the dark chocolate chips, distributing evenly.

4) Add the mixture to the cake tin, and smooth the surface down so that it’s flat and even. Bake for about 25 minutes, and let them cool in the tin for at least 10 minutes, but longer is better, as they will firm up while they cool. Cut into cubes when ready to serve:

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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    Bronny James’ cardiac arrest ignites confusion between heart attacks and cardiac arrests; learn their differences and links.

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  • How Science News Outlets Can Lie To You (Yes, Even If They Cite Studies!)

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    Each Monday, we’re going to be bringing you cutting-edge research reviews to not only make your health and productivity crazy simple, but also, constantly up-to-date.

    But today, in this special edition, we want to lay out plain and simple how to see through a lot of the tricks used not just by popular news outlets, but even sometimes the research publications themselves.

    That way, when we give you health-related science news, you won’t have to take our word for it, because you’ll be able to see whether the studies we cite really support the claims we make.

    Of course, we’ll always give you the best, most honest information we have… But the point is that you shouldn’t have to trust us! So, buckle in for today’s special edition, and never have to blindly believe sci-hub (or Snopes!) again.

    The above now-famous Tumblr post that became a meme is a popular and obvious example of how statistics can be misleading, either by error or by deliberate spin.

    But what sort of mistakes and misrepresentations are we most likely to find in real research?

    Spin Bias

    Perhaps most common in popular media reporting of science, the Spin Bias hinges on the fact that most people perceive numbers in a very “fuzzy logic” sort of way. Do you?

    Try this:

    • A million seconds is 11.5 days
    • A billion seconds is not weeks, but 13.2 months!

    …just kidding, it’s actually nearly thirty-two years.

    Did the months figure seem reasonable to you, though? If so, this is the same kind of “human brains don’t do large numbers” problem that occurs when looking at statistics.

    Let’s have a look at reporting on statistically unlikely side effects for vaccines, as an example:

    • “966 people in the US died after receiving this vaccine!” (So many! So risky!)
    • “Fewer than 3 people per million died after receiving this vaccine!” (Hmm, I wonder if it is worth it?)
    • “Half of unvaccinated people with this disease die of it” (Oh)

    How to check for this: ask yourself “is what’s being described as very common really very common?”. To keep with the spiders theme, there are many (usually outright made-up) stats thrown around on social media about how near the nearest spider is at any given time. Apply this kind of thinking to medical conditions.. If something affects only 1% of the population (So few! What a tiny number!), how far would you have to go to find someone with that condition? The end of your street, perhaps?

    Selection/Sampling Bias

    Diabetes disproportionately affects black people, but diabetes research disproportionately focuses on white people with diabetes. There are many possible reasons for this, the most obvious being systemic/institutional racism. For example, advertisements for clinical trial volunteer opportunities might appear more frequently amongst a convenient, nearby, mostly-white student body. The selection bias, therefore, made the study much less reliable.

    Alternatively: a researcher is conducting a study on depression, and advertises for research subjects. He struggles to get a large enough sample size, because depressed people are less likely to respond, but eventually gets enough. Little does he know, even the most depressed of his subjects are relatively happy and healthy compared with the silent majority of depressed people who didn’t respond.

    See This And Many More Educational Cartoons At Sketchplanations.com!

    How to check for this: Does the “method” section of the scientific article describe how they took pains to make sure their sample was representative of the relevant population, and how did they decide what the relevant population was?

    Publication Bias

    Scientific publications will tend to prioritise statistical significance. Which seems great, right? We want statistically significant studies… don’t we?

    We do, but: usually, in science, we consider something “statistically significant” when it hits the magical marker of p=0.05 (in other words, the probability of getting that result is 1/20, and the results are reliably coming back on the right side of that marker).

    However, this can result in the clinic stopping testing once p=0.05 is reached, because they want to have their paper published. (“Yay, we’ve reached out magical marker and now our paper will be published”)

    So, you can think of publication bias as the tendency for researchers to publish ‘positive’ results.

    If it weren’t for publication bias, we would have a lot more studies that say “we tested this, and here are our results, which didn’t help answer our question at all”—which would be bad for the publication, but good for science, because data is data.

    To put it in non-numerical terms: this is the same misrepresentation as the technically true phrase “when I misplace something, it’s always in the last place I look for it”—obviously it is, because that’s when you stop looking.

    There’s not a good way to check for this, but be sure to check out sample sizes and see that they’re reassuringly large.

    Reporting/Detection/Survivorship Bias

    There’s a famous example of the rise in “popularity” of left-handedness. Whilst Americans born in ~1910 had a bit under a 3.5% chance of being left handed, those born in ~1950 had a bit under a 12% change.

    Why did left-handedness become so much more prevalent all of a sudden, and then plateau at 12%?

    Simple, that’s when schools stopped forcing left-handed children to use their right hands instead.

    In a similar fashion, countries have generally found that homosexuality became a lot more common once decriminalized. Of course the real incidence almost certainly did not change—it just became more visible to research.

    So, these biases are caused when the method of data collection and/or measurement leads to a systematic error in results.

    How to check for this: you’ll need to think this through logically, on a case by case basis. Is there a reason that we might not be seeing or hearing from a certain demographic?

    And perhaps most common of all…

    Confounding Bias

    This is the bias that relates to the well-known idea “correlation ≠ causation”.

    Everyone has heard the funny examples, such as “ice cream sales cause shark attacks” (in reality, both are more likely to happen in similar places and times; when many people are at the beach, for instance).

    How can any research paper possibly screw this one up?

    Often they don’t and it’s a case of Spin Bias (see above), but examples that are not so obviously wrong “by common sense” often fly under the radar:

    “Horse-riding found to be the sport that most extends longevity”

    Should we all take up horse-riding to increase our lifespans? Probably not; the reality is that people who can afford horses can probably afford better than average healthcare, and lead easier, less stressful lives overall. The fact that people with horses typically have wealthier lifestyles than those without, is the confounding variable here.

    See This And Many More Educational Cartoons on XKCD.com!

    In short, when you look at the scientific research papers cited in the articles you read (you do look at the studies, yes?), watch out for these biases that found their way into the research, and you’ll be able to draw your own conclusions, with well-informed confidence, about what the study actually tells us.

    Science shouldn’t be gatekept, and definitely shouldn’t be abused, so the more people who know about these things, the better!

    So…would one of your friends benefit from this knowledge? Forward it to them!

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  • Parents are increasingly saying their child is ‘dysregulated’. What does that actually mean?

    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.

    Welcome aboard the roller coaster of parenthood, where emotions run wild, tantrums reign supreme and love flows deep.

    As children reach toddlerhood and beyond, parents adapt to manage their child’s big emotions and meltdowns. Parenting terminology has adapted too, with more parents describing their child as “dysregulated”.

    But what does this actually mean?

    ShUStudio/Shutterstock

    More than an emotion

    Emotional dysregulation refers to challenges a child faces in recognising and expressing emotions, and managing emotional reactions in social settings.

    This may involve either suppressing emotions or displaying exaggerated and intense emotional responses that get in the way of the child doing what they want or need to do.

    Dysregulation” is more than just feeling an emotion. An emotion is a signal, or cue, that can give us important insights to ourselves and our preferences, desires and goals.

    An emotionally dysregulated brain is overwhelmed and overloaded (often, with distressing emotions like frustration, disappointment and fear) and is ready to fight, flight or freeze.

    Developing emotional regulation

    Emotion regulation is a skill that develops across childhood and is influenced by factors such as the child’s temperament and the emotional environment in which they are raised.

    In the stage of emotional development where emotion regulation is a primary goal (around 3–5 years old), children begin exploring their surroundings and asserting their desires more actively.

    Child sits next to her parent's bed
    A child’s temperament and upbringing affect how they regulate emotions. bluedog studio/Shutterstock

    It’s typical for them to experience emotional dysregulation when their initiatives are thwarted or criticised, leading to occasional tantrums or outbursts.

    A typically developing child will see these types of outbursts reduce as their cognitive abilities become more sophisticated, usually around the age they start school.

    Express, don’t suppress

    Expressing emotions in childhood is crucial for social and emotional development. It involves the ability to convey feelings verbally and through facial expressions and body language.

    When children struggle with emotional expression, it can manifest in various ways, such as difficulty in being understood, flat facial expressions even in emotionally charged situations, challenges in forming close relationships, and indecisiveness.

    Several factors, including anxiety, attention-deficit hyperactivity disorder (ADHD), autism, giftedness, rigidity and both mild and significant trauma experiences, can contribute to these issues.

    Common mistakes parents can make is dismissing emotions, or distracting children away from how they feel.

    These strategies don’t work and increase feelings of overwhelm. In the long term, they fail to equip children with the skills to identify, express and communicate their emotions, making them vulnerable to future emotional difficulties.

    We need to help children move compassionately towards their difficulties, rather than away from them. Parents need to do this for themselves too.

    Caregiving and skill modelling

    Parents are responsible for creating an emotional climate that facilitates the development of emotion regulation skills.

    Parents’ own modelling of emotion regulation when they feel distressed. The way they respond to the expression of emotions in their children, contributes to how children understand and regulate their own emotions.

    Children are hardwired to be attuned to their caregivers’ emotions, moods, and coping as this is integral to their survival. In fact, their biggest threat to a child is their caregiver not being OK.

    Unsafe, unpredictable, or chaotic home environments rarely give children exposure to healthy emotion expression and regulation. Children who go through maltreatment have a harder time controlling their emotions, needing more brainpower for tasks that involve managing feelings. This struggle could lead to more problems with emotions later on, like feeling anxious and hypervigilant to potential threats.

    Recognising and addressing these challenges early on is essential for supporting children’s emotional wellbeing and development.

    A dysregulated brain and body

    When kids enter “fight or flight” mode, they often struggle to cope or listen to reason. When children experience acute stress, they may respond instinctively without pausing to consider strategies or logic.

    If your child is in fight mode, you might observe behaviours such as crying , clenching fists or jaw, kicking, punching, biting, swearing, spitting or screaming.

    In flight mode, they may appear restless, have darting eyes, exhibit excessive fidgeting, breathe rapidly, or try to run away.

    A shut-down response may look like fainting or a panic attack.

    When a child feels threatened, their brain’s frontal lobe, responsible for rational thinking and problem-solving, essentially goes offline.

    The amygdala, shown here in red, triggers survival mode. pikovit/Shutterstock

    This happens when the amygdala, the brain’s alarm system, sends out a false alarm, triggering the survival instinct.

    In this state, a child may not be able to access higher functions like reasoning or decision-making.

    While our instinct might be to immediately fix the problem, staying present with our child during these moments is more effective. It’s about providing support and understanding until they feel safe enough to engage their higher brain functions again.

    Reframe your thinking so you see your child as having a problem – not being the problem.

    Tips for parents

    Take turns discussing the highs and lows of the day at meal times. This is a chance for you to be curious, acknowledge and label feelings, and model that you, too, experience a range of emotions that require you to put into practice skills to cope and has shown evidence in numerous physical, social-emotional, academic and behavioural benefits.

    Family dinner
    Talk about your day over dinner. Monkey Business Images/Shutterstock

    Spending even small amounts (five minutes a day!) of quality one-on-one time with your child is an investment in your child’s emotional wellbeing. Let them pick the activity, do your best to follow their lead, and try to notice and comment on the things they do well, like creative ideas, persevering when things are difficult, and being gentle or kind.

    Take a tip from parents of children with neurodiversity: learn about your unique child. Approaching your child’s emotions, temperament, and behaviours with curiosity can help you to help them develop emotion regulation skills.

    When to get help

    If emotion dysregulation is a persistent issue that is getting in the way of your child feeling happy, calm, or confident – or interfering with learning or important relationships with family members or peers – talk to their GP about engaging with a mental health professional.

    Many families have found parenting programs helpful in creating a climate where emotions can be safely expressed and shared.

    Remember, you can’t pour from an empty cup. Parenting requires you to be your best self and tend to your needs first to see your child flourish.

    Cher McGillivray, Assistant Professor Psychology Department, Bond University and Shawna Mastro Campbell, Assistant Professor Psychology, Bond University

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

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  • Missing Microbes – by Dr. Martin Blaser

    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 probably know that antibiotic resistance is a problem, but you might not realize just what a many-headed beast antibiotic overuse is.

    From growing antibiotic superbugs, to killing the friendly bacteria that normally keep pathogens down to harmless numbers (resulting in death of the host, as the pathogens multiply unopposed), to multiple levels of dangers in antibiotic overuse in the farming of animals, this book is scary enough that you might want to save it for Halloween.

    But, Dr. Blaser does not argue against antibiotic use when it’s necessary; many people are alive because of antibiotics—he himself recovered from typhoid because of such.

    The style of the book is narrative, but information-dense. It does not succumb to undue sensationalization, but it’s also far from being a dry textbook.

    Bottom line: if you’d like to understand the real problems caused by antibiotics, and how we can combat that beyond merely “try not to take them unnecessarily”, this book is very worthy reading.

    Click here to check out Missing Microbes, and learn more about yours!

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  • Berberine For Metabolic Health

    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.

    Is Berberine Nature’s Ozempic/Wegovy?

    Berberine is a compound found in many plants. Of which, some of them are variations of the barberry, hence the name.

    It’s been popular this past couple of years, mostly for weight loss. In and of itself, something being good for weight loss doesn’t mean it’s good for the health (just ask diarrhoea, or cancer).

    Happily, berberine’s mechanisms of action appear to be good for metabolic health, including:

    • Reduced fasting blood sugar levels
    • Improved insulin sensitivity
    • Reduced LDL and triglycerides
    • Increased HDL levels

    So, what does the science say?

    It’s (mostly!) not nature’s Wegovy/Ozempic

    It’s had that title in a number of sensationalist headlines (and a current TikTok trend, apparently), but while both berberine and the popular weight-loss drugs Wegovy/Ozempic act in part on insulin metabolism, they mostly do so by completely different mechanisms.

    Wegovy and Ozempic are GLP-1 agonists, which mean they augment the action of glucagon-like-peptide 1, which increases insulin release, decreases glucagon release, and promotes a more lasting feeling of fullness.

    Berberine works mostly by other means, not all of which are understood. But, we know that it activates AMP-activated protein kinase, and on the flipside, inhibits proprotein convertase subtilisin/kexin type 9.

    In less arcane words: it boosts some enzymes and inhibits others.

    Each of these boosts/inhibitions has a positive effect on metabolic health.

    However, it does also have a slight GLP-1 agonist effect too! Bacteria in the gut can decompose and metabolize berberine into dihydroberberine, thus preventing the absorption of disaccharides in the intestinal tract, and increasing GLP-1 levels.

    See: Effects of Berberine on the Gastrointestinal Microbiota

    Does it work for weight loss?

    Yes, simply put. And if we’re going to put it head-to-head with Wegovy/Ozempic, it works about half as well. Which sounds like a criticism, but for a substance that’s a lot safer (and cheaper, and easier—if we like capsules over injections) and has fewer side effects.

    ❝But more interestingly, the treatment significantly reduced blood lipid levels (23% decrease of triglyceride and 12.2% decrease of cholesterol levels) in human subjects.

    However, there was interestingly, an increase in calcitriol levels seen in all human subjects following berberine treatment (mean 59.5% increase)

    Collectively, this study demonstrates that berberine is a potent lipid-lowering compound with a moderate weight loss effect, and may have a possible potential role in osteoporosis treatment/prevention.❞

    (click through to read in full)

    Is it safe?

    It appears to be, with one special caveat: remember that paper about the effects of berberine on the gastrointestinal microbiota? It also has some antimicrobial effects, so you could do harm there if not careful. It’s recommended to give it a break every couple of months, to be sure of allowing your gut microbiota to not get too depleted.

    Also, as with anything you might take that’s new, always consult your doctor/pharmacist in case of contraindications based on medications you are taking.

    Where can I get it?

    As ever, we don’t sell it, but you can check out the berberine of one of our sponsors if you like, or else find one of your choosing online; here’s an example product on Amazon, for your convenience.

    Enjoy!

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  • Navigating the health-care system is not easy, but you’re not alone.

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    Hello, dear reader!

    This is my first column for Healthy Debate as a Patient Navigator. This column will be devoted to providing patients with information to help them through their journey with the health-care system and answering your questions.

    Here’s a bit about me: I have been a patient partner at The Ottawa Hospital and Ottawa Hospital Research Institute since 2017, and have joined a variety of governance boards that work on patient and caregiver engagement such as the Patient Advisors Network, the Ontario Health East Region Patient and Family Advisory Council and the Equity in Health Systems Lab.

    My journey as a patient partner started much before 2017 though. When I was a teenager, I was diagnosed with a cholesteatoma, a rare and chronic disease that causes the development of fatty tumors in the middle ear. I have had multiple surgeries to try to fix it but will need regular follow-ups to monitor whether the tumor returns. Because of this, I also live with an invisible disability since I have essentially become functionally deaf in one ear and often rely on a hearing aid when I navigate the world.

    Having undergone three surgeries in my adolescent years, it was my experience undergoing surgery for an acute hand and wrist injury following a jet ski accident as an adult that was the catalyst for my decision to become a patient partner. There was an intriguing contrast between how I was cared for at two different health-care institutions, my age being the deciding factor at which hospital I went to (a children’s hospital or an adult one).

    The most memorable example was how, as a teenager or child, you were never left alone before surgery, and nurses and staff took all the time necessary to comfort me and answer my (and my family’s) questions. I also remember how right before putting me to sleep, the whole staff initiated a surgical pause and introduced themselves and explained to me what their role was during my surgery.

    None of that happened as an adult. I was left in a hallway while the operating theater was prepared, anxious and alone with staff walking by not even batting an eye. My questions felt like an annoyance to the care team; as soon as I was wheeled onto the operating room table, the anesthetist quickly put me to sleep. I didn’t even have the time to see who else was there.

    Now don’t get me wrong: I am incredibly appreciative with the quality of care I received, but it was the everyday interactions with the care teams that I felt could be improved. And so, while I was recovering from that surgery, I looked for a way to help other patients and the hospital improve its care. I discovered the hospital’s patient engagement program, applied, and the rest is history!

    Since then, I have worked on a host of patient-centered policy and research projects and fervently advocate that surgical teams adopt a more compassionate approach with patients before and after surgery.

    I’d be happy to talk a bit more about my journey if you ask, but with that out of the way … Welcome to our first patient navigator column about patient engagement.

    Conceptualizing the continuum of Patient Engagement

    In the context of Canadian health care, patient engagement is a multifaceted concept that involves active collaboration between patients, caregivers, health-care providers and researchers. It involves patients and caregivers as active contributors in decision-making processes, health-care services and medical research. Though the concept is not new, the paradigm shift toward patient engagement in Canada started around 2010.

    I like to conceptualize the different levels of patient engagement as a measure of the strength of the relationship between patients and their interlocutors – whether it’s a healthcare provider, administrator or researcher – charted against the duration of the engagement or the scope of input required from the patient.

    Defining different levels of Patient Engagement

    Following the continuum, let’s begin by defining different levels of patient engagement. Bear in mind that these definitions can vary from one organization to another but are useful in generally labelling the level of patient engagement a project has achieved (or wishes to achieve).

    Patient involvement: If the strength of the relationship between patients and their interlocutors is minimal and not time consuming or too onerous, then perhaps it can be categorized as patient involvement. This applies to many instances of transactional engagement.

    Patient advisory/consulting: Right in the middle of our continuum, patients can find themselves engaging in patient advisory or consulting work, where projects are limited in scope and duration or complexity, and the relationship is not as profound as a partnership.

    Patient partnership: The stronger the relationship is between the patient and their interlocutor, and the longer the engagement activity lasts or how much input the patient is providing, the more this situation can be categorized as patient partnership. It is the inverse of patient involvement.

    Examples of the different levels of Patient Engagement

    Let’s pretend you are accompanying a loved one to an appointment to manage a kidney disease, requiring them to undergo dialysis treatment. We’ll use this scenario to exemplify what label could be used to describe the level of engagement.

    Patient involvement: In our case, if your loved one – or you – fills out a satisfaction or feedback survey about your experience in the waiting room and all that needed to be done was to hand it back to the clerk or care team, then, at a basic level, you could likely label this interaction as a form of patient involvement. It can also involve open consultations around a design of a new look and feel for a hospital, or the understandability of a survey or communications product. Interactions with the care team, administrators or researchers are minimal and often transactional.

    Patient advisory/consulting: If your loved one was asked for more detailed information about survey results over the course of a few meetings, this could represent patient advisory/consulting. This could mean that patients meet with program administrators and care providers and share their insights on how things can be improved. It essentially involves patients providing advice to health-care institutions from the perspective of patients, their family members and caregivers.

    Patient advisors or consultants are often appointed by hospitals or academic institutions to offer insights at multiple stages of health-care delivery and research. They can help pilot an initiative based on that feedback or evaluate whether the new solutions are working. Often patient advisors are engaged in smaller-term individual projects and meet with the project team as regularly as required.

    Patient partnership: Going above and beyond patient advisory, if patients have built a trusting relationship with their care team or administrators, they could feel comfortable enough to partner with them and initiate a project of their own. This could be for a project in which they study a different form of treatment to improve patient-centered outcomes (like the time it takes to feel “normal” following a session); it could be working together to identify and remove barriers for other patients that need to access that type of care. These projects are not fulfilled overnight, but require a collaborative, longstanding and trusting relationship between patients and health-care providers, administrators or researchers. It ensures that patients, regardless of severity or chronicity of their illness, can meaningfully contribute their experiences to aid in improving patient care, or develop or implement policies, pilots or research projects from start to finish.

    It is leveraging that lived and living experience to its full extent and having the patient partner involved as an equal voice in the decision-making process for a project – over many months, usually – that the engagement could be labeled a partnership.

    Last words

    The point of this column will be to answer or explore issues or questions related to patient engagement, health communications or even provide some thoughts on how to handle a particular situation.

    I would be happy to collect your questions and feedback at any time, which will help inform future columns. Just email me at max@le-co.ca or connect with me on social media (Linked In, X / Twitter).

    It’s not easy to navigate our health-care systems, but you are not alone.

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

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  • How to Think Like Leonardo da Vinci – by Michael J. Gelb

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    Authors often try to bring forward the best minds of the distant past, and apply them to today’s world. One could fill a library with business advice adaptations from Sun Tzu’s Art of War alone, same goes for Miyamoto Musashi’s Book of Five Rings, and let’s not get started on Niccolò Machiavelli. What makes this book different?

    Michael Gelb explores the principles codified and used by the infamous Renaissance Man to do exactly what he did: pretty much everything. Miyamoto Musashi had no interest in business, but Leonardo da Vinci really did care a lot about learning, creating, problem-solving, human connections, and much more. And best of all, he took notes. So many notes, for himself, of which we now enjoy the benefit.

    How To Think Like Leonardo da Vinci explores these notes and their application by the man himself, and gives real, practical examples of how you can (and why you should) put them into action in your daily life, no matter whether you are a big business CEO or a local line cook or a reclusive academic, Leonardo has lessons for you.

    See today’s book on Amazon!

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