You’ve Got Questions? We’ve Got Answers!

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From Cucumbers To Kindles

Q: Where do I get cucumber extract?

A: You can buy it from BulkSupplements.com (who, despite their name, start at 100g packs)

Alternatively: you want it as a topical ointment (for skin health) rather than as a dietary supplement (for bone and joint health), you can extract it yourself! No, it’s not “just juice cucumbers”, but it’s also not too tricky.

Click Here For A Quick How-To Guide!

Q: Tips for reading more and managing time for it?

A: We talked about this a little bit in yesterday’s edition, so you may have seen that, but aside from that:

  • If you don’t already have one, consider getting a Kindle or similar e-reader. They’re very convenient, and also very light and ergonomicno more wrist strain as can occur with physical books. No more eye-strain, either!
  • Consider making reading a specific part of your daily routine. A chapter before bed can be a nice wind-down, for instance! What’s important is it’s a part of your day that’ll always, or at least almost always, allow you to do a little reading.
  • If you drive, walk, run, or similar each day, a lot of people find that’s a great time to listen to an audiobook. Please be safe, though!
  • If your lifestyle permits such, a “reading retreat” can be a wonderful vacation! Even if you only “retreat” to your bedroom, the point is that it’s a weekend (or more!) that you block off from all other commitments, and curl up with the book(s) of your choice.

Q: Any study tips as we approach exam season? A lot of the productivity stuff is based on working life, but I can’t be the only student!

A: We’ve got you covered:

  • Be passionate about your subject! We know of no greater study tip than that.
  • Find a willing person and lecture them on your subject. When one teaches, two learn!
  • Your mileage may vary depending on your subject, but, find a way of studying that’s fun to you!
  • If you can get past papers, get as many as you can, and use those as your “last minute” studying in the week before your exam(s). This will prime you for answering exam-style questions (and leverage state-dependent memory). As a bonus, it’ll also help ease any anxiety, because by the time of your exam it’ll be “same old, same old”!

Q: Energy drinks for biohacking, yea or nay?

A: This is definitely one of those “the dose makes the poison” things!

But… The generally agreed safe dose of taurine is around 3g/day for most people; a standard Red Bull contains 1g.

That math would be simple, but… if you eat meat (including poultry or fish), that can also contain 10–950mg per 100g. For example, tuna is at the high end of that scale, with a standard 12oz (340g) tin already containing up to 3.23g of taurine!

And sweetened carbonated beverages in general have so many health issues that it’d take us a full article to cover them.

Short version? Enjoy in moderation if you must, but there are definitely better ways of getting the benefits they may offer.

Q: Best morning routine?

A: The best morning routine is whatever makes you feel most ready to take on your day!

This one’s going to vary a lot—one person’s morning run could be another person’s morning coffee and newspaper, for example.

In a nutshell, though, ask yourself these questions:

  • How long does it take me to fully wake up in the morning, and what helps or hinders that?
  • When I get out of bed, what do I really need before I can take on my day?
  • If I could have the perfect morning, what would it look like?
  • What can evening me do, to look after morning me’s best interests? (Semi-prepare breakfast ready? Lay out clothes ready? Running shoes? To-Do list?)

Q: I’m curious how much of these things you actually use yourselves, and are there any disagreements in the team? In a lot of places things can get pretty heated when it’s paleo vs vegan / health benefits of tea/coffee vs caffeine-abstainers / you need this much sleep vs rise and grinders, etc?

A: We are indeed genuinely enthusiastic about health and productivity, and that definitely includes our own! We may or may not all do everything, but between us, we probably have it all covered. As for disagreements, we’ve not done a survey, but if you take an evidence-based approach, any conflict will tend to be minimized. Plus, sometimes you can have the best of both!

  • You could have a vegan paleo diet (you’d better love coconut if you do, though!
  • There is decaffeinated coffee and tea (your taste may vary)
  • You can get plenty of sleep and rise early (so long as an “early to bed, early to rise” schedule suits you!)

Interesting note: humans are social creatures on an evolutionary level. Evolution has resulted in half of us being “night owls” and the other half “morning larks”, the better to keep each other safe while sleeping. Alas, modern life doesn’t always allow us to have the sleep schedule that’d suit each of us best individually!

Have a question you’d like answered? Reply to this email, or use the feedback widget at the bottom! We always love to hear from you

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  • Is Ant Oil Just “Snake Oil”?

    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 Tested Out “Ant Egg Oil”

    Did you know?! There’s a special protein found only in the eggs of a particular species of ant found in Turkey, that can painlessly and permanently stop (not just slow!) hair regrowth in places you’d rather not have hair.

    Neither did we, and when we heard about it, we did our usual research, and discovered a startling secret.

    …there probably isn’t.

    We decided to dig deeper, and the plot (unlike the hair in question) thickens:

    We could not find any science for or against (or even generally about) the use of ant egg oil to prevent hair regrowth. Not a peep. What we did find though was a cosmetic chemist who did an analysis of the oil as sold, and found its main ingredient appears to be furan-2-carbaldehyde, or Furfural, to its friends.

    Surprise! There’s also no science that we could find about the effect of Furfural (we love the name, though! Fur for all!) on hair, except that it’s bad for rodents (and their hair) if they eat a lot of it. So please don’t eat it. Especially if you’re a mouse.

    And yet, many ostensibly real reviews out in the wild claim it works wonders. So, we took the investigative reporting approach and tried it ourselves.

    That’s right, a plucky member of our team tried it, and she reports:

    ❝ At first glance, it seems like olive oil. There’s something else though, adding a darker colour and a slight bitterness to the smell.

    After waxing, I applied a little every few days. When the hair eventually regrew (and it did), it grew back thinner, and removing the new hairs was a strangely easy experience, like pulling hairs out of soft soap instead of out of skin. It didn’t hurt at all, either.

    I had more of the oil, so I kept going with the treatment, and twelve weeks later there are very few hairs regrowing at all; probably there will be none left soon. Whatever’s in this, be it from ant eggs or wheat bran or something else entirely, it worked for me!❞

    So in short: it remains a mystery for now! If you try it, let us know how it went for you.

    Here’s the “interesting” website that sells it, though you may find it for less on eBay or similar. (Note, we aren’t earning any commissions from these links. We just wanted to make it easier for you to dive deeper).

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  • Making Friends With Your Gut (You Can Thank Us Later)

    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.

    Gut Health 101

    We have so many microorganisms inside us, that by cell count, their cells outnumber ours more than ten-to-one. By gene count, we have 23,000 and they have more than 3,000,000. In effect, we are more microbe than we are human. And, importantly: they form a critical part of what keeps our overall organism ticking on.

    Read all about it: The role of the gut microbiota in nutrition and health

    Our trillions of tiny friends keep us alive, so it really really pays to return the favor.

    But how?

    Probiotics and fermented foods

    You probably guessed this one, but it’d be remiss not to mention it first. It’s no surprise that probiotics help; the clue is in the name. In short, they help add diversity to your microbiome (that’s a good thing).

    Read from the NIH: Probiotics: What You Need To Know

    As for fermented foods, not every fermented food will boost your microbiota, but great options include…

    • Fermented vegetables (sauerkraut, pickles, etc)
      • You’ll often hear kimchi mentioned; that is also pickled vegetables, usually mostly cabbage. It’s just the culinary experience that differs. Unlike sauerkraut, kimchi is usually spiced, for example.
    • Kombucha (a fermented sweet tea)
    • Miso & tempeh (different preparations of fermented soy)

    The health benefits vary based on the individual strains of bacteria involved in the fermentation, so don’t get too caught up on which is best.

    The best one is the one you enjoy, because then you’ll have it regularly!

    Feed them plenty of prebiotic fibers

    Those probiotics you took? The bacteria in them eat the fiber that you can’t digest without them. So, feed them those sorts of fibers.

    Great options include:

    • Bananas
    • Garlic
    • Onions
    • Whole grains

    Read more: Effects of Probiotics, Prebiotics, and Synbiotics on Human Health

    Don’t feed them sugar and sweeteners

    Sugar and (and, counterintuitively, aspartame) can cause unfortunate gut microbe imbalances. Put simply, they kill some of your friends and feed some of your enemies. For example…

    Candida, which we all have in us to some degree, feeds on sugar (including the sugar formed from breaking down alcohol, by the way) and refined carbs. Then it grows, and puts its roots through your intestinal walls, linking with your neural system. Then it makes you crave the very things that will feed it and allow it to put bigger holes in your intestinal walls.

    Do not feed the Candida.

    Don’t believe us? Read: Candida albicans-Induced Epithelial Damage Mediates Translocation through Intestinal Barriers

    (That’s scientist-speak for “Candida puts holes in your intestines, and stuff can then go through those holes”)

    And as for how that comes about, it’s like we said:

    ❝Colonization of the intestine and translocation through the intestinal barrier are fundamental aspects of the processes preceding life-threatening systemic candidiasis. In this review, we discuss the commensal lifestyle of C. albicans in the intestine, the role of morphology for commensalism, the influence of diet, and the interactions with bacteria of the microbiota.❞

    Source: Candida albicans as a commensal and opportunistic pathogen in the intestine

    The usual five things

    1. Good diet (Mediterranean Diet is good; plant-based version of it is by far the best for this)
    2. Good exercise (yes, really)
    3. Good sleep (helps them, and they’ll help you get better sleep in return)
    4. Limit or eliminate alcohol consumption (what a shocker)
    5. Don’t smoke (it’s bad for everything, including gut health)

    One last thing you should know:

    If you’re used to having animal products in your diet, and make a sudden change to all plants, your gut will object very strongly. This is because your gut microbiome is used to animal products, and a plant-based diet will cause many helpful microbes to flourish in great abundance, and many less helpful microbes will starve and die. And they will make it officially Not Fun™ for you.

    So, you have two options to consider:

    1. Do it anyway, and sit it out (and believe us, you’ll be sitting), get the change over with quickly, and enjoy the benefits and much happier gut that follows.
    2. Make the change gradual. Reduce portions of animal products slowly, have “Meatless Mondays” etc, and slowly make the change over. This—for most people—is pretty comfortable, easy, and effective.

    And remember: the effects of these things we’ve talked about today compound when you do more than one of them, but if you don’t want to take probiotics or really hate kombucha or absolutely won’t consider a plant-based diet or struggle to give up sugar or alcohol, etc… Just do what you can do, and you’ll still have a net improvement!

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  • Hawthorn For The Heart (& 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.

    Hawthorn, The Heart-Healthy Helper

    Hawthorn, a berry of the genus Crataegus (there are many species, but they seem to give more or less the same benefits), has been enjoyed for hundreds of years, if not thousands, as a herbal remedy for many ailments, mostly of the cardiovascular, digestive, and/or endocrine systems:

    Crataegus pinnatifida: Chemical Constituents, Pharmacology, and Potential Applications

    Antioxidant & Anti-inflammatory

    Like most berries, it’s full of helpful polyphenols, with antioxidant and anti-inflammatory properties. Indeed, as Dr. Nabavi et al. wrote,

    Crataegus monogyna Jacq. (hawthorn) is one of the most important edible plants of the Rosaceae family and is also used in traditional medicine.

    Growing evidence has shown that this plant has various interesting physiological and pharmacological activities due to the presence of different bioactive natural compounds.

    In addition, scientific evidence suggests that the toxicity of hawthorn is negligible. ❞

    ~ Dr. Nabavi et al.

    Read in full: Polyphenolic Composition of Crataegus monogyna Jacq.: From Chemistry to Medical Applications

    While “the toxicity of hawthorn is negligible” may be reasonably considered a baseline for recommending an edible plant, it’s still important as just that: a baseline. It’s good to know that berries are safe, after all!

    More positively, about those antioxidant and anti-inflammatory properties:

    Polyphenols from hawthorn peels and fleshes differently mitigate dyslipidemia, inflammation and oxidative stress

    This one was a mouse study, but it’s important as it about modulating liver injury after being fed a high fructose diet.

    In other words: it a) helps undo the biggest cause of non-alcoholic fatty liver disease, b) logically, likely guards against diabetes also (by the same mechanism)

    Anti-Diabetes Potential

    Curious about that latter point, we looked for studies, and found, for example:

    Noteworthily, those studies are from the past couple of years, which is probably why we’re not seeing many human trials for this yet—everything has to be done in order, and there’s a lengthy process between each.

    We did find some human trials with hawthorn in diabetes patients, for example:

    Hypotensive effects of hawthorn for patients with diabetes taking prescription drugs: a randomised controlled trial

    …but as you see, that’s testing not its antidiabetic potential, so far demonstrated only in mice and rats (so far as we could find), but rather its blood pressure lowering effects, using diabetic patients as a sample.

    Blood pressure benefits

    Hawthorn has been studied specifically for its hypotensive effect, for example:

    Promising hypotensive effect of hawthorn extract: a randomized double-blind pilot study of mild, essential hypertension

    As an extra bonus, did you notice in the conclusion,

    ❝Furthermore, a trend towards a reduction in anxiety (p = 0.094) was also observed in those taking hawthorn compared with the other groups.

    These findings warrant further study, particularly in view of the low dose of hawthorn extract used.❞

    ~ Dr. Ann Walker et al.

    …it seems that not a lot more study has been done yet, but that is promising too!

    Other blood metrics

    So, it has antidiabetic and antihypertensive benefits, what of blood lipids?

    Hawthorn Fruit Extract Elevates Expression of Nrf2/HO-1 and Improves Lipid Profiles

    And as for arterial plaque?

    Clinical study on treatment of carotid atherosclerosis with extraction of polygoni cuspidati rhizoma et radix and crataegi fructus: a randomized controlled trial

    here it was tested alongside another herb, and performed well (also against placebo).

    In summary…

    Hawthorn (Crataegus sp.) is…

    • a potent berry containing many polyphenols with good antioxidant and anti-inflammatory effects
    • looking promising against diabetes, but research for this is still in early stages
    • found to have other cardioprotective effects (antihypertensive, improves lipid profiles), too
    • considered to have negligible toxicity

    Where can I get it?

    As ever, we don’t sell it, but here for your convenience is an example product on Amazon

    Enjoy!

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  • Fast Like A Girl – by Dr. Mindy Pelz

    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.

    A lot of information out there when it comes to intermittent fasting is very much centered on men in the 25–35 years age range. What about the rest of us?

    Our physiological needs are not the same, and it’d be foolhardy to ignore that. But what things do still stand the same, and what things would benefit from a different approach in our cases?

    Dr. Pelz has our back with this book packed with information based on the best science currently out there. She gives a general overview of fasting with full consideration to the fact that we the reader may well be female or over a certain age or both. In addition, the book offers:

    • Metabolic switching (the “missing key to weight loss”)
    • Building a fasting lifestyle (that works with your actual life, not just on paper)
    • How to time fasting according to your menstrual cycle (if you don’t have a cycle, she has you covered too)
    • How to break a fast—properly (and many other hacks/tips/tricks to make fasting so much easier)

    Bottom line: if you want to do intermittent fasting and want to work with rather than against your body, then this book is a fine option.

    Get your copy of Fast Like A Girl on Amazon today!

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  • Mindsight – by Dr. Daniel Siegel

    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.

    A lot of books these days bear the subtitle “The New Science Of…”, but usually it’s not new, and often it’s not even science. So how does this one measure up?

    • Is it new? The core ideas are mostly very old, but some of the interventions are new in presentation—and backed by relatively recent research—so we can give him this one on a technicality at least
    • It is science? Yes! The author is a clinician (a psychatric clinician, specifically) and there’s nothing here that doesn’t have its foundations in robust science.

    So, what’s this “mindsight”, then? Dr. Siegel wants to express to us a concept “for which no word currently exists”, so he had to make one up, to convey the idea of having a conscious awareness of what is going on in our brain, on an experiential basis. In other words: “mindfulness”. There was totally already a word for this, which he goes on to lampshade not very far into the book.

    Nevertheless, we’ll forgive him a little copywriting swizzle with the title, because the content here is genuinely top-tier.

    In the book, many ideas from many other pop-psychology books are covered, in useful, practical, no-nonsense fashion, laying out tools and interventions to strengthen various parts of our brain and our relationship with same.

    Bottom line: this is the most comprehensive, science-centric, book on mindfulness that this reviewer has read.

    Click here to check out Mindsight, and level up yours!

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  • Healing Back Pain – by Dr. John Sarno

    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.

    Often when we review books with titles like this one, we preface it with a “what it’s not: a think-yourself-better book”.

    In this case… It is, in fact, a think-yourself-better book. However, its many essay-length rave reviews caught our attention, and upon reading, we can report: its ideas are worth reading.

    The focus of this book is on TMS, or “Tension Myoneural Syndrome”, to give it its full name. The author asserts (we cannot comment on the accuracy) that many cases of TMS are misdiagnosed as other things, from sciatica to lupus. When other treatments fail, or are simply not available (no cure for lupus yet, for example) or are unenticing (risky surgeries, for example), he offers an alternative approach.

    Dr. Sarno lays out the case for TMS being internally fixable, since our muscles and nerves are all at the command of our brain. Rather than taking a physical-first approach, he takes a psychological-first approach, before building into a more holistic model.

    The writing style is… A little dated and salesey and unnecessarily padded, to be honest, but the content makes it worthwhile.

    Bottom line: if you have back pain, then the advice of this book, priced not much more than a box of top brand painkillers, seems a very reasonable thing to try.

    Click here to check out Healing Back Pain, and see if it works for you!

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