
Asparagus vs Brussels Sprouts – Which is Healthier?
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Our Verdict
When comparing asparagus to Brussels sprouts, we picked the sprouts.
Why?
Both are great! But…
In terms of macros, Brussels sprouts have more fiber, carbs, and protein, making them the more nutrient-dense option in the macros category.
In the category of vitamins, asparagus has slightly more of vitamins B1, B2, B3, and E, while Brussels sprouts have more of vitamins B5, B6, B7, B9, C, K, and choline, making a respectable win for sprouts there.
When it comes to minerals, asparagus has more coper, iron, selenium, and zinc, while Brussels sprouts have more calcium, magnesium, manganese, phosphorus, and potassium, for a more marginal win this time.
Looking at phytochemicals, asparagus has about 10x the polyphenol content (notably, quercetin), and thus scores a win here.
Adding up the sections makes for a convincing overall win for Brussels sprouts, but asparagus definitely has its merits too, so by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
Good Things Come In Small Packages: Sprout Your Seeds, Grains, Beans, Etc ← one of the reasons sprouts are so potent!
Enjoy!
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Top 11 Supplements For Women’s Healthy Aging
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Dr. Shereene Idris explains her top picks:
Idris’ Eleven
How many of these do you take?
- Vitamin D3 and K2 support bone, mood, and DNA protection by improving calcium absorption, strengthening bones, boosting immunity and serotonin balance, and helping keep telomeres longer for better cellular longevity; vitamin K2 directs calcium into bones and teeth instead of arteries (aim for 1,000–2,000 IU of D3 with 180 µg of K2 daily)
- Omega-3s reduce inflammation and support brain, heart, and skin health by keeping cell membranes hydrated, lowering triglycerides, stabilizing mood, and reducing brain fog; they also keep skin healthy and slow down inflammatory aging (take about 1,000 mg of combined EPA and DHA with meals)
- Magnesium promotes sleep and calm by supporting over 300 reactions related to muscle relaxation, melatonin, and GABA production; it helps lower cortisol, relieves cramps, and aids recovery (use 200–400 mg daily, choosing glycinate for maintenance or citrate against constipation)
- Probiotics and prebiotics improve gut, hormone, and immune balance by restoring good bacteria, enhancing digestion and nutrient absorption, regulating estrogen, and reducing bloating and inflammation (take 10–20 billion CFUs of mixed strains daily)
- A general multivitamin-and-minerals supplement fills dietary gaps and supports energy by providing essential micronutrients like zinc, iodine, selenium, and folate; it helps counter nutrient depletion from stress and protects cells from oxidative aging (take one daily with food)
- Iron restores vitality and oxygen delivery by supporting hemoglobin and energy for muscles, brain, and hair growth; it’s especially important for women with heavy periods or fatigue (take about 18 mg daily, or 50–100 mg under medical guidance, with vitamin C and without coffee, dairy, or calcium)
- Coenzyme Q10 fuels mitochondria and heart health by boosting ATP production and acting as a protective antioxidant; it’s key for people on statins and supports longevity through mitochondrial resilience (take 100–200 mg daily with food)
- Adaptogens (e.g. ashwagandha and rhodiola) balance stress hormones and energy by regulating cortisol, supporting thyroid and adrenal health, and reducing anxiety, mood swings, and hot flashes; they also protect telomeres and lower inflammation (use 600 mg ashwagandha or 200–400 mg rhodiola daily)
- Evening primrose oil (GLA) supports hormones and skin hydration by supplying gamma-linolenic acid, which eases PMS, improves elasticity, and maintains moisture during perimenopause (take 500–1,000 mg daily)
- Curcumin and resveratrol fight inflammation and promote longevity by activating antioxidant and longevity pathways that reduce joint stiffness, protect neurons, and slow inflammatory aging (take 500–1,000 mg curcumin (with black pepper) and 100–250 mg resveratrol daily)
- Creatine maintains muscle, strength, and brain function by recycling ATP in muscles and neurons, preserving lean mass, mental clarity, and recovery—especially during perimenopause (take 3–5 g daily mixed into a glass of water)
Yes, some of those are bundled so it could be called more than 11, but that’s how she counted them, so we’ll keep her count here 🙂
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:
12 Most Powerful Supplements and Foods to Increase Energy & Slow Down Aging
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Next-Level Metabolism – by Dr. Jade Teta
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This book starts with the preface that “this is not a diet book”, but all the diet books nowadays say that, even when the title is “The Such-And-Such Diet”. So, is this one a diet book?
No, it isn’t. It’s rather an informational explanation of how metabolism works, and the very many things that can affect it, ranging from genes and epigenetics to diet and exercise to stress and sleep, and more.
Where this book most excels is in the personalization aspect; it describes how to assess your own system inputs and outputs (which are a lot more things than just calories in, calories out), and read your own body’s cues in terms of what’s going on with you metabolically.
Because the truth is, we’re all a bit different (aside from, perhaps, identical twins etc living identical lifestyles in all respects, down to having the same meals and the same schedule), and while there definitely are some universal truths of metabolism (e.g. whole fruit is always going to be better than high-fructose corn syrup), when it comes to the finer details on the other hand, what goes for one person genuinely may not go for another, and there can be a multitude of reasons why. This book helps identify those, and go with what actually works for you.
The style is half pop-science, half pep-talk. The book could have been a lot shorter without all the pep talk, but for those who like that sort of thing, that is the sort of thing they like.
Bottom line: if you’d like to understand your metabolism (as opposed to some clinically standardized average of metabolism), then this book can help you do that.
Click here to check out Next-Level Metabolism, and level-up your understanding of it!
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Aging Is Inevitable… Or is it?
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Aging is inevitable… Or is it?
We’ve talked before about how and why aging happens. We’ve also talked about the work to tackle aging as basically an engineering problem, with the premise that our bodies are biological machines, and machines can be repaired. We also recommended a great book about this, by the way. But that’s about interfering with the biological process of aging. What about if the damage is already done?
“When the damage is done, it’s done”
We can do a lot to try to protect ourselves from aging, and we might be able to slow down the clock, but we can’t stop it, and we certainly can’t reverse it… right?
Wrong! Or at least, so we currently understand, in some respects. Supplementation with phosphatidylserine, for example, has shown promise for not just preventing, but treating, neurodegeneration (such as that caused by Alzheimer’s disease). It’s not a magic bullet and so far the science is at “probably” and “this shows great promise for…” and “this appears to…”
Phosphatidylserene does help slow neurodegeneration
…because of its role in allowing your cells to know whether they have permission to die.
This may seem a flippant way of putting it, but it’s basically how cell death works. Cells do need to die (if they don’t, that’s called cancer) and be replaced with new copies, and those copies need to be made before too much damage is accumulated (otherwise the damage is compounded with each new iteration). So an early cell death-and-replacement is generally better for your overall health than a later one.
However, neurons are tricky to replace, so phosphatidylserine effectively says “not you, hold on” to keep the rate of neuronal cell death nearer to the (slow) rate at which they can be replaced.
One more myth to bust…
For the longest time we thought that adults, especially older adults, couldn’t make new brain cells at all, that we grew a certain number, then had to hang onto them until we died… suffering diminished cognitive ability with age, on account of losing brain cells along the way.
It’s partly true: it’s definitely easier to kill brain cells than to grow them… Mind you, that’s technically true of people, too, yet the population continues to boom!
Anyway, new research showing that adults do, in fact, grow new braincells was briefly challenged by a 2018 study that declared: Human hippocampal neurogenesis drops sharply in children to undetectable levels in adults after all, never mind, go back to your business.
So was adult neurogenesis just a myth to be busted after all? Nope.
It turned out, the 2018 study had a methodological flaw!
To put it in lay terms: they had accidentally melted the evidence.
A 2019 study overcame this flaw by using a shorter fixation time for the cell samples they wanted to look at, and found that there were tens of thousands of “baby neurons” (again with the lay terms), newly-made brain cells, in samples from adults ranging from 43 to 87.
Now, there was still a difference: the samples from the youngest adult had 30% more newly-made braincells than the 87-year-old, but given that previous science thought brain cell generation stopped in childhood, the fact that an 87-year-old was generating new brain cells 30% less quickly than a 43-year-old is hardly much of a criticism!
As an aside: samples from patients with Alzheimer’s also had a 30% reduction in new braincell generation, compared to samples from patients of the same age without Alzheimer’s. But again… Even patients with Alzheimer’s were still growing some new brain cells.
Read it for yourself: Adult hippocampal neurogenesis is abundant in neurologically healthy subjects and drops sharply in patients with Alzheimer’s disease
In a nutshell…
- We can’t fully hit pause on aging just yet, but we can definitely genuinely slow it
- We can also, in some very specific ways, reverse it
- We can slow the loss of brain cells
- We can grow new brain cells
- We can reduce our risk of Alzheimer’s, and at least somewhat mitigate it if it appears
- We know that phosphatidylserine supplementation may help with most (if not all) of the above
- We don’t sell that (or anything else) but for your convenience, here it is on Amazon if you’re interested
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The Dangers Of Fires, Floods, & Having Your Hair Washed
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It’s a dangerous business, going out of your door… And this week’s news round-up looks at 5 reasons why that might be:
Superspreading like wildfire
Environmental health risks are a big topic these days, with our changing climate. As for wildfires? Some of the risks are obvious: burning to death or choking to death in the smoke—but even upon surviving the seemingly worst, more threats remain that themselves can still kill.
Those threats include that both burns and smoke inhalation can cause acute and chronic changes in the immune system. Specifically: changes for the worse. The mechanisms by which this happens depend on the nature of any burns received, and in the case of smoke, what exactly was in the smoke. Now, there is no kind of smoke that is healthy to inhale, but definitely some kinds are a lot worse than others, and let’s just say, people’s homes contain a lot of plastic.
Additionally, if you think someone coughing near you spreads germs, imagine how far germs can be spread by miles-high, miles-wide billowing hot air.
In short, there’s a lot going on and none of it is good, and we’ve barely had room to summarise here, so…
Read in full: Wildfires ignite infection risks by weakening the body’s immune defenses and spreading bugs in smoke
Related: What’s Lurking In Your Household Air?
A flood of diseases
*record scratch*
Environmental health risks are a big topic these days, with our changing climate. As for floods? Some of the risks are obvious: drowning to death or having your house washed away—but even upon surviving the seemingly worst, more threats remain that themselves can still kill.
Those threats include increases in deaths from infectious and parasitic diseases, and respiratory diseases in general. Simply, a place that has been waterlogged, even if it seems “safe” now, is not a healthy place to be, due to bacteria, viruses, fungi, and more. In fact, it even increases all-cause mortality, because being healthy in such a place is simply harder:
Read in full: Linked to higher mortality rates, large floods emerge as an urgent public health concern
Related: Dodging Dengue In The US
Don’t lose your head
Visiting the hairdresser is not something that most people consider a potential brush with death—your hairdresser is probably not Sweeney Todd, after all. However…
There is an issue specifically with getting your hair washed there. Backwash basins—the sink things into which one rests one’s head at a backwards tilt—create an awkward angle for the cervical vertebrae and a sudden reduction in blood flow to the brain can cause a stroke, with the risk being sufficiently notable as to have its own name in scientific literature: beauty parlor stroke syndrome (BPSS).
❝While research suggests BPSS is most likely to occur in women over 50—and previous history of narrowing or thinning of blood vessels and arthritis of the spinal column in the neck are particular risk factors—it could happen to anyone regardless of age or medical history.❞
Read in full: The hidden health risk of having your hair washed
Related: Your Stroke Survival Plan
The smartwatch wristbands that give you cancer
It’s about the PFAS content. The article doesn’t discuss cancer in detail, just mentioning the increased risk, but you can read about the link between the two in our article below.
Basically, if your smartwatch wristband is a) not silicone and b) waterproof anyway, especially if it’s stain-resistant (as most are designed to be, what with wearing it next to one’s skin all the time while exercising, and not being the sort of thing one throws in the wash), then chances are it has PFAS levels much higher than normally found in consumer goods or clothing.
You can read more about how to identify the risks, here:
Read in full: Smartwatch bands can contain high levels of toxic PFAS, study finds
Related: PFAS Exposure & Cancer: The Numbers Are High
The cows giving milk with a little extra
Bird flu (HPAI) is now not the only flu epidemic amongst cattle in the US, and not only that, but rather than “merely” colonizing the lungs and upper respiratory tracts, in this case the virus (IAV) is thriving in the mammary glands, meaning that yes, it gets dispensed into the milk, and so far scientists are simply scrambling to find better ways to vaccinate the cattle, in the hopes that the milk will not be so risky because yes, it is currently a “reservoir and transmission vector” for the virus.
There are, however, barriers to creating those vaccines:
Read in full: Unexpected viral reservoir: influenza A thrives in cattle mammary glands
Related: Cows’ Milk, Bird Flu, & You
Take care!
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Get Past Executive Dysfunction
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In mathematics, there is a thing called the “travelling salesman problem”, and it is hard. Not just subjectively; it is classified in mathematical terms as an “NP-hard problem”, wherein NP stands for “nondeterministic polynomial”.
The problem is: a travelling salesman must visit a certain list of cities, order undetermined, by the shortest possible route that visits them all.
To work out what the shortest route is involves either very advanced mathematics, or else solving it by brute force, which means measuring every possible combination order (which number gets exponentially larger very quickly after the first few cities) and then selecting the shortest.
Why are we telling you this?
Executive dysfunction’s analysis paralysis
Executive dysfunction is the state of knowing you have things to do, wanting to do them, intending to do them, and then simply not doing them.
Colloquially, this can be called “analysis paralysis” and is considered a problem of planning and organizing, as much as it is a problem of initiating tasks.
Let’s give a simple example:
You wake up in the morning, and you need to go to the bathroom. But the bathroom will be cold, so you’ll want to get dressed first. However, it will be uncomfortable to get dressed while you still need to use the bathroom, so you contemplate doing that first. Those two items are already a closed loop now. You’re thirsty, so you want to have a drink, but the bathroom is calling to you. Sitting up, it’s colder than under the covers, so you think about getting dressed. Maybe you should have just a sip of water first. What else do you need to do today anyway? You grab your phone to check, drink untouched, clothes unselected, bathroom unvisited.
That was a simple example; now apply that to other parts of your day that have much more complex planning possible.
This is like the travelling salesman problem, except that now, some things are better if done before or after certain other things. Sometimes, possibly, they are outright required to be done before or after certain other things.
So you have four options:
- Solve the problem of your travelling-salesman-like tasklist using advanced mathematics (good luck if you don’t have advanced mathematics)
- Solve the problem by brute force, calculating all possible variations and selecting the shortest (good luck getting that done the same day)
- Go with a gut feeling and stick to it (people without executive dysfunction do this)
- Go towards the nearest item, notice another item on the way, go towards that, notice a different item on the way there, and another one, get stuck for a while choosing between those two, head towards one, notice another one, and so on until you’ve done a very long scenic curly route that has narrowly missed all of your targetted items (this is the executive dysfunction approach).
So instead, just pick one, do it, pick another one, do it, and so forth.
That may seem “easier said than done”, but there are tools available…
Task zero
We’ve mentioned this before in the little section at the top of our daily newsletter that we often use for tips.
One of the problems that leads to executive function is a shortage of “working memory”, like the RAM of a computer, so it’s easy to get overwhelmed with lists of things to do.
So instead, hold only two items in your mind:
- Task zero: the thing you are doing right now
- Task one: the thing you plan to do next
When you’ve completed task zero, move on to task one, renaming it task zero, and select a new task one.
With this approach, you will never:
- Think “what did I come into this room for?”
- Get distracted by alluring side-quests
Do not get corrupted by the cursed artefact
In fantasy, and occasionally science fiction, there is a trope: an item that people are drawn towards, but which corrupts them, changes their motivations and behaviors for the worse, as well as making them resistant to giving the item up.
An archetypal example of this would be the One Ring from The Lord of the Rings.
It’s easy to read/watch and think “well I would simply not be corrupted by the cursed artefact”.
And then pick up one’s phone to open the same three apps in a cycle for the next 40 minutes.
This is because technology that is designed to be addictive hijacks our dopamine processing, and takes advantage of executive dysfunction, while worsening it.
There are some ways to mitigate this:
Rebalancing Dopamine (Without “Dopamine Fasting”)
…but one way to avoid it entirely is to mentally narrate your choices. It’s a lot harder to make bad choices with an internal narrator going:
- “She picked up her phone absent-mindedly, certain that this time it really would be only a few seconds”
- “She picked up her phone for the eleventy-third time”
- “Despite her plan to put her shoes on, she headed instead for the kitchen”
This method also helps against other bad choices aside from those pertaining to executive dysfunction, too:
- “Abandoning her plan to eat healthily, she lingered in the confectionary aisle, scanning the shelves for sugary treats”
- “Monday morning will be the best time to start my new exercise regime”, she thought, for the 35th week so far this year
Get pharmaceutical or nutraceutical help
While it’s not for everyone, many people with executive dysfunction benefit from ADHD meds. However, they have their pros and cons (perhaps we’ll do a run-down one of these days).
There are also gentler options that can significantly ameliorate executive dysfunction, for example:
Bacopa Monnieri: A Well-Evidenced Cognitive Enhancer For Focus & More
Enjoy!
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Older Americans Say They Feel Trapped in Medicare Advantage Plans
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In 2016, Richard Timmins went to a free informational seminar to learn more about Medicare coverage.
“I listened to the insurance agent and, basically, he really promoted Medicare Advantage,” Timmins said. The agent described less expensive and broader coverage offered by the plans, which are funded largely by the government but administered by private insurance companies.
For Timmins, who is now 76, it made economic sense then to sign up. And his decision was great, for a while.
Then, three years ago, he noticed a lesion on his right earlobe.
“I have a family history of melanoma. And so, I was kind of tuned in to that and thinking about that,” Timmins said of the growth, which doctors later diagnosed as malignant melanoma. “It started to grow and started to become rather painful.”
Timmins, though, discovered that his enrollment in a Premera Blue Cross Medicare Advantage plan would mean a limited network of doctors and the potential need for preapproval, or prior authorization, from the insurer before getting care. The experience, he said, made getting care more difficult, and now he wants to switch back to traditional, government-administered Medicare.
But he can’t. And he’s not alone.
“I have very little control over my actual medical care,” he said, adding that he now advises friends not to sign up for the private plans. “I think that people are not understanding what Medicare Advantage is all about.”
Enrollment in Medicare Advantage plans has grown substantially in the past few decades, enticing more than half of all eligible people, primarily those 65 or older, with low premium costs and perks like dental and vision insurance. And as the private plans’ share of the Medicare patient pie has ballooned to 30.8 million people, so too have concerns about the insurers’ aggressive sales tactics and misleading coverage claims.
Enrollees, like Timmins, who sign on when they are healthy can find themselves trapped as they grow older and sicker.
“It’s one of those things that people might like them on the front end because of their low to zero premiums and if they are getting a couple of these extra benefits — the vision, dental, that kind of thing,” said Christine Huberty, a lead benefit specialist supervising attorney for the Greater Wisconsin Agency on Aging Resources.
“But it’s when they actually need to use it for these bigger issues,” Huberty said, “that’s when people realize, ‘Oh no, this isn’t going to help me at all.’”
Medicare pays private insurers a fixed amount per Medicare Advantage enrollee and in many cases also pays out bonuses, which the insurers can use to provide supplemental benefits. Huberty said those extra benefits work as an incentive to “get people to join the plan” but that the plans then “restrict the access to so many services and coverage for the bigger stuff.”
David Meyers, assistant professor of health services, policy, and practice at the Brown University School of Public Health, analyzed a decade of Medicare Advantage enrollment and found that about 50% of beneficiaries — rural and urban — left their contract by the end of five years. Most of those enrollees switched to another Medicare Advantage plan rather than traditional Medicare.
In the study, Meyers and his co-authors muse that switching plans could be a positive sign of a free marketplace but that it could also signal “unmeasured discontent” with Medicare Advantage.
“The problem is that once you get into Medicare Advantage, if you have a couple of chronic conditions and you want to leave Medicare Advantage, even if Medicare Advantage isn’t meeting your needs, you might not have any ability to switch back to traditional Medicare,” Meyers said.
Traditional Medicare can be too expensive for beneficiaries switching back from Medicare Advantage, he said. In traditional Medicare, enrollees pay a monthly premium and, after reaching a deductible, in most cases are expected to pay 20% of the cost of each nonhospital service or item they use. And there is no limit on how much an enrollee may have to pay as part of that 20% coinsurance if they end up using a lot of care, Meyers said.
To limit what they spend out-of-pocket, traditional Medicare enrollees typically sign up for supplemental insurance, such as employer coverage or a private Medigap policy. If they are low-income, Medicaid may provide that supplemental coverage.
But, Meyers said, there’s a catch: While beneficiaries who enrolled first in traditional Medicare are guaranteed to qualify for a Medigap policy without pricing based on their medical history, Medigap insurers can deny coverage to beneficiaries transferring from Medicare Advantage plans or base their prices on medical underwriting.
Only four states — Connecticut, Maine, Massachusetts, and New York — prohibit insurers from denying a Medigap policy if the enrollee has preexisting conditions such as diabetes or heart disease.
Paul Ginsburg is a former commissioner on the Medicare Payment Advisory Commission, also known as MedPAC. It’s a legislative branch agency that advises Congress on the Medicare program. He said the inability of enrollees to easily switch between Medicare Advantage and traditional Medicare during open enrollment periods is “a real concern in our system; it shouldn’t be that way.”
The federal government offers specific enrollment periods every year for switching plans. During Medicare’s open enrollment period, from Oct. 15 to Dec. 7, enrollees can switch out of their private plans to traditional, government-administered Medicare.
Medicare Advantage enrollees can also switch plans or transfer to traditional Medicare during another open enrollment period, from Jan. 1 to March 31.
“There are a lot of people that say, ‘Hey, I’d love to come back, but I can’t get Medigap anymore, or I’ll have to just pay a lot more,’” said Ginsburg, who is now a professor of health policy at the University of Southern California.
Timmins is one of those people. The retired veterinarian lives in a rural community on Whidbey Island just north of Seattle. It’s a rugged, idyllic landscape and a popular place for second homes, hiking, and the arts. But it’s also a bit remote.
While it’s typically harder to find doctors in rural areas, Timmins said he believes his Premera Blue Cross plan made it more challenging to get care for a variety of reasons, including the difficulty of finding and getting in to see specialists.
Nearly half of Medicare Advantage plan directories contained inaccurate information on what providers were available, according to the most recent federal review. Beginning in 2024, new or expanding Medicare Advantage plans must demonstrate compliance with federal network expectations or their applications could be denied.
Amanda Lansford, a Premera Blue Cross spokesperson, declined to comment on Timmins’ case. She said the plan meets federal network adequacy requirements as well as travel time and distance standards “to ensure members are not experiencing undue burdens when seeking care.”
Traditional Medicare allows beneficiaries to go to nearly any doctor or hospital in the U.S., and in most cases enrollees do not need approval to get services.
Timmins, who recently finished immunotherapy, said he doesn’t think he would be approved for a Medigap policy, “because of my health issue.” And if he were to get into one, Timmins said, it would likely be too expensive.
For now, Timmins said, he is staying with his Medicare Advantage plan.
“I’m getting older. More stuff is going to happen.”
There is also a chance, Timmins said, that his cancer could resurface: “I’m very aware of my mortality.”
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
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