What Are “Adaptogens” Anyway? (And Other Questions Answered)

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It’s Q&A Day at 10almonds!

Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

❝I tried to use your calculator for heart health, and was unable to enter in my height or weight. Is there another way to calculate? Why will that field not populate?❞

(this is in reference to yesterday’s main feature “How Are You, Really? And How Old Is Your Heart?“)

How strange! We tested it in several desktop browsers and several mobile browsers, and were unable to find any version that didn’t work. That includes switching between metric and imperial units, per preference; both appear to work fine. Do be aware that it’ll only take numerical imput, though.

Did anyone else have this problem? Let us know! (You can reply to this email, or use the handy feedback widget at the bototm)

❝I may have missed it, but how much black pepper provides benefits?❞

So, for any new subscribers joining us today, this is about two recent main features:

As for a daily dosage of black pepper, it varies depending on the benefit you’re looking for, but:

  • 5–20mg of piperine is the dosage range used in most scientific studies we looked at
  • 10mg is a very common dosage found in many popular supplements
  • That’s the mass of piperine though, so if taking it as actual black pepper rather than as an extract, ½ teaspoon is considered sufficient to enjoy benefits.

❝I loved the health benefits of pepper. I do not like pepper. Where can I get it as a supplement?❞

You can simply buy whole black peppercorns and take a few with water as though they were tablets. Your stomach acid will do the rest. Black pepper is also good for digestion, so taking it with a meal is best.

You can buy piperine (black pepper extract) by itself as a supplement in powder form, but if you don’t like black pepper, you will probably not like this powder either. We couldn’t find it readily in capsule form.

You can buy piperine (black pepper extract) as an adjunct to other supplements, with perhaps the most common/popular being turmeric capsules that also contain 10mg (or more) piperine per capsule. Shop around if you like, but here’s one that has 15mg piperine* per capsule, for example.

*They call it “Bioperine®” but that is literally just piperine. Same goes if you see “Absorbagen™”, it’s still just piperine.

❝What do you mean when you say that something is adaptogenic?❞

Simple version: it means it helps the body adapt to stress, by adjusting the body’s natural responses. Thus, adaptogenic supplements can be contrasted with tranquilizing drugs that mask stress by brute force, for example.

Technical version: adaptogenic activity refers to improving physiological stress resilience, such as by moderating and modulating hypothalamic–pituitary–adrenal axis signaling, and/or by regulating levels of endogenic compounds involved in the cellular stress response.

Read more (technical version):

Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity

Read more (simple version):

European Medicines Agency’s Reflection Paper On The Adaptogenic Concept

Enjoy!

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  • Superfood Pesto Pizza

    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.

    Not only is this pizza full of foods that punch above their weight healthwise, there’s no kneading and no waiting when it comes to the base, either. Homemade pizzas made easy!

    You will need

    For the topping:

    • 1 zucchini, sliced
    • 1 red bell pepper, cut into strips
    • 3 oz mushrooms, sliced
    • 3 shallots, cut into quarters
    • 6 sun-dried tomatoes, roughly chopped
    • ½ bulb garlic (paperwork done, but cloves left intact, unless they are very large, in which case halve them)
    • 1 oz pitted black olives, halved
    • 1 handful arugula
    • 1 tbsp extra virgin olive oil
    • 2 tsp black pepper, coarse ground
    • ½ tsp MSG or 1 tsp low-sodium salt

    For the base:

    • ½ cup chickpea flour (also called besan or gram flour)
    • 2 tsp extra virgin olive oil
    • ½ tsp baking powder
    • ⅛ tsp MSG or ¼ tsp low-sodium salt

    For the pesto sauce:

    • 1 large bunch basil, chopped
    • ½ avocado, pitted and peeled
    • 1 oz pine nuts
    • ¼ bulb garlic, crushed
    • 2 tbsp nutritional yeast
    • 1 tsp black pepper
    • Juice of ½ lemon

    Method

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

    1) Preheat the oven to 400℉ / 200℃.

    2) Toss the zucchini, bell pepper, mushrooms, shallots, and garlic cloves in 1 tbsp olive oil, ensuring an even coating. Season with the black pepper and MSG/salt, and put on a baking tray lined with baking paper, to roast for about 20 minutes, until they are slightly charred.

    3) When the vegetables are in the oven, make the pizza base by combining the dry ingredients in a bowl, making a pit in the middle of it, adding the olive oil and whisking it in, and then slowly (i.e., a little bit at a time) whisking in 1 cup cold water. This should take under 5 minutes.

    4) Don’t panic when this doesn’t become a dough; it is supposed to be a thick batter, so that’s fine. Pour it into a 9″ pizza pan, and bake for about 15 minutes, until firm. Rotate it if necessary partway through; whether it needs this or not will depend on your oven.

    5) While the pizza base is in the oven, make the pesto sauce by blending all the pesto sauce ingredients in a high-speed blender until smooth.

    6) When the base and vegetables are ready (these should be finished around the same time), spread the pesto sauce on the base, scatter the arugula over it followed by the vegetables and then the olives and sun-dried tomatoes.

    7) Serve, adding any garnish or other final touches that take your fancy.

    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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  • Cabbage vs Cauliflower – Which is Healthier?

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    Our Verdict

    When comparing cabbage to cauliflower, we picked the cauliflower.

    Why?

    First, let’s note: these are two different cultivars of the same species (Brassica oleracea) and/but as usual (we say, as there are a lot of cultivars of Brassica oleracea, and we’ve done a fair few pairings of them before) there are still nutritional differences to consider, such as…

    In terms of macros, cabbage has very slightly more carbs and fiber, while cauliflower has very slightly more protein. However, the numbers are all so close (and the glycemic index equal), such that we’re going to call the macros category a tie.

    In the category of vitamins, cabbage has more of vitamins A, B1, E, and K, while cauliflower has more of vitamins B2, B3, B5, B6, B7, B9, C, and choline. Superficially, this is a clear 8:4 win for cauliflower; it’s worth noting though that the differences in amounts are mostly small, so this isn’t as big a win as it looks like. Still a win for cauliflower, though.

    When it comes to minerals, it’s a similar story: cabbage has a little more calcium, iron, and manganese, while cauliflower has a little more copper, magnesium, phosphorus, potassium, and zinc. This time a 6:3 win for cauliflower, and again, the margins are small so there’s really not as much between them as it looks like. Still a win for cauliflower, though.

    In short: enjoy either or both (diversity is good), but the most nutritionally dense is cauliflower, even if cabbage isn’t far behind it.

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Take care!

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  • Basil vs Oregano – Which is Healthier?

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    Our Verdict

    When comparing basil to oregano, we picked the basil.

    Why?

    You may be thinking: these are just herbs; we don’t eat enough of these for the nutritional values to be relevant!

    And to this we say: there’s nothing stopping you :p Herbs are full of flavor and goodness and there is really no reason to deny yourself. On this note, check out the sabzi khordan (traditional Levantine herb platter), linked below. You’ll start thinking about herbs in new ways, and you can thank us later!

    Now, in terms of macros, nominally basil has more protein and oregano has more carbs and fiber, but the numbers are so close in each case that we’re going to call this category a tie.

    When it comes to vitamins, things get more interesting: basil has more of vitamins B2, B3, B6, B9, K, and choline, while oregano has more of vitamins A, B1, B5, C, and E. This means a 6:5 win for basil, but note how the two herbs together give an impressive vitamin coverage. In other words, they complement each other nutritionally, not just culinarily!

    In the category of minerals, basil has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc, while oregano has more selenium. Now, this is obviously a clear win for basil, but we’d like to highlight that both of these herbs are incredibly rich in minerals (i.e. oregano is a very good source of all those minerals we listed for basil, too!); it’s just that basil has even more of most of them.

    When looking at any nutrient-dense food (which most herbs are), it’s worth looking at polyphenols. In this case, both are very abundant in polyphenols, and/but their respective numbers are close enough to be within each other’s margin of variation (i.e. exact numbers will depend on the individual plant’s life history), so this category is a tie.

    Adding up the sections makes for an overall clear win for basil, but absolutely please do enjoy both unless you have a good reason not to—they complement each other so well, in nutrients as well as in flavor!

    Want to learn more?

    You might like to read:

    Enjoy!

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Related Posts

  • How Old Is Too Old For HRT?
  • Scheduling Tips for Overrunning Tasks

    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.

    Your Questions, Our Answers!

    Q: Often I schedule time for things, but the task takes longer than I think, or multiplies while I’m doing it, and then my schedule gets thrown out. Any ideas?

    A: A relatable struggle! Happily, there are remedies:

    • Does the task really absolutely need to be finished today? If not, just continue it in scheduled timeslots until it’s completed.
    • Some tasks do indeed need to be finished today (hi, writer of a daily newsletter here!), so it can be useful to have an idea of how long things really take, in advance. While new tasks can catch us unawares, recurring or similar-to-previous tasks can be estimated based on how long they took previously. For this reason, we recommend doing a time audit every now and again, to see how you really use your time.
    • A great resource that you should include in your schedule is a “spare” timeslot, ideally at least one per day. Call it a “buffer” or a “backup” or whatever (in my schedule it’s labelled “discretionary”), but the basic idea is that it’s a scheduled timeslot with nothing scheduled in it, and it works as an “overflow” catch-all.

    Additionally:

    • You can usually cut down the time it takes you to do tasks by setting “Deep Work” rules for yourself. For example: cut out distractions, single-task, work in for example 25-minute bursts with 5-minute breaks, etc
    • You can also usually cut down the time it takes you to do tasks by making sure you’re prepared for them. Not just task-specific preparation, either! A clear head on, plenty of energy, the resources you’ll need (including refreshments!) to hand, etc can make a huge difference to efficiency.

    See Also: Time Optimism and the Planning Fallacy

    Do you have a question you’d like to see answered here? Hit reply or use the feedback widget at the bottom; we’d love to hear from you!

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  • When You “Should” Be In Better Shape

    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.

    It’s easy to think that we “should” be many things that we aren’t. However, it can be counterproductive to implementing real change:

    The problem with “should”

    The word “should” often sabotages changes in mindset and habit formation. Saying things like “I should be further along” typically leads to frustration, feelings of failure, and ultimately a lack of motivation to take action. Yes, in the first instance, “I should…” can be a motivator, but when your goals are not achieved by the second session, and the “I should…” is still there, the subconscious says “well, clearly this is not working”. Even though the conscious mind can easily see the fallacy in that dysfunctional line of thinking, the subconscious is easily swayed by such things, and in turn easily sways our actual behaviors.

    Also, even before that, if goals feel impossible, people often do nothing instead of making small, manageable changes.

    So, what should we do instead?

    Step 1: assess your current lifestyle and priorities. Your current results are a reflection of past habits and actions, including dieting practices, inconsistent workouts, and lack of planning. Instead of searching for a “perfect plan,” first acknowledge your current lifestyle and priorities. Then, identify which habits are beneficial, which ones hold you back, and what common excuses you make. By understanding where you are now, you can create a sustainable plan that fits your life rather than fighting against it.

    Step 2: define your future lifestyle. It’s not enough to just set goals—you need to define what the lifestyle associated with those goals looks like. Recognize that real change requires adjustments in habits and routines. Don’t stress over whether these changes feel overwhelming; simply identify what might be necessary. Writing things down (and then consulting them often, not just putting them away never to be seen again) makes them more tangible and helps create a roadmap for progress.

    Step 3: make one small change today. Rather than making vague or overwhelming changes, start with one small, realistic step that aligns with your goals. Building momentum through cumulatively beneficial small actions leads to longer-lasting motivation. Also, instead of focusing on what you need to cut out, look for positive habits to add, as this makes change easier. Track your progress visibly—like using a checklist—and commit to revisiting and adding new changes weekly.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like:

    How To Plan For The Unplannable And Always Follow Through

    Take care!

    Don’t Forget…

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  • Managing Jealousy

    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.

    Jealousy is often thought of as a young people’s affliction, but it can affect us at any age—whether we are the one being jealous, or perhaps a partner.

    And, the “green-eyed monster” can really ruin a lot of things; relationships, friendships, general happiness, physical health even (per stress and anxiety and bad sleep), and more.

    The thing is, jealousy looks like one thing, but is actually mostly another.

    Jealousy is a Scooby-Doo villain

    That is to say: we can unmask it and see what much less threatening thing is underneath. Which is usually nothing more nor less than: insecurities

    • Insecurity about losing one’s partner
    • Insecurity about not being good enough
    • Insecurity about looking bad socially

    …etc. The latter, by the way, is usually the case when one’s partner is socially considered to be giving cause for jealousy, but the primary concern is not actually relational loss or any kind of infidelity, but rather, looking like one cannot keep one’s partner’s full attention romantically/sexually. This drives a lot of people to act on jealousy for the sake of appearances, in situations where they might otherwise, if they didn’t feel like they’d be adversely judged for it, be considerably more chill.

    Thus, while monogamy certainly has its fine merits, there can also be a kind of “toxic monogamy” at hand, where a relationship becomes unhealthy because one partner is just trying to live up to social expectations of keeping the other partner in check.

    This, by the way, is something that people in polyamorous and/or open relationships typically handle quite neatly, even if a lot of the following still applies. But today, we’re making the statistically safe assumption of a monogamous relationship, and talking about that!

    How to deal with the social aspect

    If you sit down with your partner and work out in advance the acceptable parameters of your relationship, you’ll be ahead of most people already. For example…

    • What counts as cheating? Is it all and any sex acts with all and any people? If not, where’s the line?
    • What about kissing? What about touching other body parts? If there are boundaries that are important to you, talk about them. Nothing is “too obvious” because it’s astonishing how many times it will happen that later someone says (in good faith or not), “but I thought…”
    • What about being seen in various states of undress? Or seeing other people in various states of undress?
    • Is meaningless flirting between friends ok, and if so, how do we draw the line with regard to what is meaningless? And how are we defining flirting, for that matter? Talk about it and ensure you are both on the same page.
    • If a third party is possibly making moves on one of us under the guise of “just being friendly”, where and how do we draw the line between friendliness and romantic/sexual advances? What’s the difference between a lunch date with a friend and a romantic meal out for two, and how can we define the difference in a way that doesn’t rely on subjective “well I didn’t think it was romantic”?

    If all this seems like a lot of work, please bear in mind, it’s a lot more fun to cover this cheerfully as a fun couple exercise in advance, than it is to argue about it after the fact!

    See also: Boundary-Setting Beyond “No”

    How to deal with the more intrinsic insecurities

    For example, when jealousy is a sign of a partner fearing not being good enough, not measuring up, or perhaps even losing their partner.

    The key here might not shock you: communication

    Specifically, reassurance. But critically, the correct reassurance!

    A partner who is jealous will often seek the wrong reassurance, for example wanting to read their partner’s messages on their phone, or things like that. And while a natural desire when experiencing jealousy, it’s not actually helpful. Because while incriminating messages could confirm infidelity, it’s impossible to prove a negative, and if nothing incriminating is found, the jealous partner can just go on fearing the worst regardless. After all, their partner could have a burner phone somewhere, or a hidden app for cheating, or something else like that. So, no reassurance can ever be given/gained by such requests (which can also become unpleasantly controlling, which hopefully nobody wants).

    A quick note on “if you have nothing to fear, you have nothing to hide”: rhetorically that works, but practically it doesn’t.

    Writer’s example: when my late partner and I formalized our relationship, we discussed boundaries, and I expressed “so far as I am concerned, I have no secrets from you, except secrets that are not mine to share. For example, if someone has confided in me and asked that I not share it, I won’t. Aside from that, you have access-all-areas in my life; me being yours has its privileges” and this policy itself would already pre-empt any desire to read my messages.

    Now indeed, I had nothing to hide. I am by character devoted to a fault. But my friends may well sometimes have things they don’t want me to share, which made that a necessary boundary to highlight (which my partner, an absolute angel by the way and not prone to unhealthy manifestations of jealousy in any case, understood completely).

    So, it is best if the partner of a jealous person can explain the above principles as necessary, and offer the correct reassurance instead. Which could be any number of things, but for example:

    • I am yours, and nobody else has a chance
    • I fully intend to stay with you for life
    • You are the best partner I have ever had
    • Being with you makes my life so much better

    …etc. Note that none of these are “you don’t have to worry about so-and-so”, or “I am not cheating on you”, etc, because it’s about yours and your partner’s relationship. If they ask for reassurances with regard to other people or activities, by all means state them as appropriate, but try to keep the focus on you two.

    And if your partner (or you, if it’s you who’s jealous) can express the insecurity in the format…

    “I’m afraid of _____ because _____”

    …then the “because” will allow for much more specific reassurance. We all have insecurities, we all have reasons we might fear not being good enough for our partner, or losing their affection, and the best thing we can do is choose to trust our partners at least enough to discuss those fears openly with each other.

    See also: Save Time With Better Communication ← this can avoid a lot of time-consuming arguments

    What about if the insecurity is based in something demonstrably correct?

    By this we mean, something like a prior history of cheating, or other reasons for trust issues. In such a case, the jealous partner may well have a reason for their jealousy that isn’t based on a personal insecurity.

    In our previous article about boundaries, we talked about relationships (romantic or otherwise) having a “price of entry”. In this case, you each have a “price of entry”:

    • The “price of entry” to being with the person who has previously cheated (or similar), is being able to accept that.
    • And for the person who cheated (or similar), very likely their partner will have the “price of entry” of “don’t do that again, and also meanwhile accept in good grace that I might be jittery about it”.

    And, if the betrayal of trust was something that happened between the current partners in the current relationship, most likely that was also traumatic for the person whose trust was betrayed. Many people in that situation find that trust can indeed be rebuilt, but slowly, and the pain itself may also need treatment (such as therapy and/or couples therapy specifically).

    See also: Relationships: When To Stick It Out & When To Call It Quits ← this covers both sides

    And finally, to finish on a happy note:

    Only One Kind Of Relationship Promotes Longevity This Much!

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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