Best morning routine?

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

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?)

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  • How to Stop Negative Thinking – by Daniel Paul

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    Just think positive thoughts” is all well and good, but it doesn’t get much mileage in the real world, does it?

    What Daniel Paul offers is a lot better than that. Taking a CBT approach, he recommends tips and tricks, gives explanations and exercises, and in short, puts tools in the reader’s toolbox.

    But it doesn’t stop at just stopping negative thinking. Rather, it takes a holistic approach to also improve your general life…

    • Bookending your day with a good start and finish
    • Scheduling a time for any negative thinking that does need to occur (again with the useful realism!)
    • Inviting the reader to take on small challenges, of the kind that’ll have knock-on effects that add and multiply and compound as we go

    The format is very easy-reading, and we love that there are clear section headings and chapter summaries, too.

    Bottom line: definitely a book with the potential to improve your life from day one, and that’ll keep you coming back to it as a cheatsheet and references source.

    Get your copy of “How to Stop Negative Thinking” from Amazon today!

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  • Serotonin vs Dopamine (Know The Differences)

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    Of the various neurotransmitters that people confuse with each other, serotonin and dopamine are the two highest on the list (with oxytocin coming third as people often attribute its effects to serotonin). But, for all they are both “happiness molecules”, serotonin and dopamine are quite different, and are even opposites in some ways:

    More than just happiness

    Let’s break it down:

    Similarities:

    • Both are neurotransmitters, neuromodulators, and monoamines.
    • Both impact cognition, mood, energy, behavior, memory, and learning.
    • Both influence social behavior, though in different ways.

    Differences (settle in; there are many):

    • Chemical structure:
      • Dopamine: catecholamine (derived from phenylalanine and tyrosine)
      • Serotonin: indoleamine (derived from tryptophan)
    • Derivatives:
      • Dopamine → noradrenaline and adrenaline (stress and alertness)
      • Serotonin → melatonin (sleep and circadian rhythm)
    • Effects on mental state:
      • Dopamine: drives action, motivation, and impulsivity.
      • Serotonin: promotes calmness, behavioral inhibition, and cooperation.
    • Role in memory and learning:
      • Dopamine: key in attention and working memory
      • Serotonin: crucial for hippocampus activation and long-term memory

    Symptoms of imbalance:

    • Low dopamine:
      • Loss of motivation, focus, emotion, and activity
      • Linked to Parkinson’s disease and ADHD
    • Low serotonin:
      • Sadness, irritability, poor sleep, and digestive issues
      • Linked to PTSD, anxiety, and OCD
    • High dopamine:
      • Excessive drive, impulsivity, addictions, psychosis
    • High serotonin:
      • Nervousness, nausea, and in extreme cases, serotonin syndrome (which can be fatal)

    Brain networks:

    • Dopamine: four pathways controlling movement, attention, executive function, and hormones.
    • Serotonin: widely distributed across the cortex, partially overlapping with dopamine systems.

    Speed of production:

    • Dopamine: can spike and deplete quickly; fatigues faster with overuse.
    • Serotonin: more stable, releasing steadily over longer periods.

    Illustrative examples:

    • Coffee boosts dopamine but loses its effect with repeated use.
    • Sunlight helps maintain serotonin levels over time.

    If you remember nothing else, remember this:

    • Dopamine: action, motivation, and alertness.
    • Serotonin: contentment, happiness, and calmness.

    For more on all of the above, enjoy:

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

    Want to learn more?

    You might also like to read:

    Neurotransmitter Cheatsheet

    Take care!

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  • Breakfasting For Health?

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    Breakfast Time!

    In yesterday’s newsletter, we asked you for your health-related opinions on the timings of meals.

    But what does the science say?

    Quick recap on intermittent fasting first:

    Today’s article will rely somewhat on at least a basic knowledge of intermittent fasting, what it is, and how and why it works.

    Armed with that knowledge, we can look at when it is good to break the fast (i.e. breakfast) and when it is good to begin the fast (i.e. eat the last meal of the day).

    So, if you’d like a quick refresher on intermittent fasting, here it is:

    Intermittent Fasting: We Sort The Science From The Hype

    And now, onwards!

    One should eat breakfast first thing: True or False?

    True! Give or take one’s definition of “first thing”. We did a main feature about this previously, and you can read a lot about the science of it, and see links to studies:

    The Circadian Rhythm: Far More Than Most People Know

    In case you don’t have time to read that now, we’ll summarize the most relevant-to-today’s-article conclusion:

    The optimal time to breakfast is around 10am (this is based on getting sunlight around 8:30am, so adjust if this is different for you)

    It doesn’t matter when we eat; calories are calories & nutrients are nutrients: True or False?

    Broadly False, for practical purposes. Because, indeed calories are calories and nutrients are nutrients at any hour, but the body will do different things with them depending on where we are in the circadian cycle.

    For example, this study in the Journal of Nutrition found…

    ❝Our results suggest that in relatively healthy adults, eating less frequently, no snacking, consuming breakfast, and eating the largest meal in the morning may be effective methods for preventing long-term weight gain.

    Eating breakfast and lunch 5-6 h apart and making the overnight fast last 18-19 h may be a useful practical strategy.❞

    ~ Dr. Hana Kahleova et al.

    Read in full: Meal Frequency and Timing Are Associated with Changes in Body Mass Index

    We should avoid eating too late at night: True or False?

    False per se, True in the context of the above. Allow us to clarify:

    There is nothing inherently bad about eating late at night; there is no “bonus calorie happy hour” before bed.

    However…

    If we are eating late at night, that makes it difficult to breakfast in the morning (as is ideal) and still maintain a >16hr fasting window as is optimal, per:

    ❝the effects of the main forms of fasting, activating the metabolic switch from glucose to fat and ketones (G-to-K), starting 12-16 h after cessation or strong reduction of food intake

    ~ Dr. Françoise Wilhelmi de Toledo et al.

    Read in full: Unravelling the health effects of fasting: a long road from obesity treatment to healthy life span increase and improved cognition

    So in other words: since the benefits of intermittent fasting start at 12 hours into the fast, you’re not going to get them if you’re breakfasting at 10am and also eating in the evening.

    Summary:

    • It is best to eat breakfast around 10am, generally (ideally after some sunlight and exercise)
    • While there’s nothing wrong with eating in the evening per se, doing so means that a 10am breakfast will eliminate any fasting benefits you might otherwise get
    • If a “one meal a day, and that meal is breakfast” lifestyle doesn’t suit you, then one possible good compromise is to have a large breakfast, and then a smaller meal in the late afternoon / early evening.

    One last tip: the above is good, science-based information. Use it (or don’t), as you see fit. We’re not the boss of you:

    • Maybe you care most about getting the best circadian rhythm benefits, in which case, prioritizing breakfast being a) in the morning and b) the largest meal of the day, is key
    • Maybe you care most about getting the best intermittent fasting benefits, in which case, for many people’s lifestyle, a fine option is skipping eating in the morning, and having one meal in the late afternoon / early evening.

    Take care!

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  • Unlock Your Menopause Type – by Dr. Heather Hirsch

    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 featured Dr. Hirsch before, here, and mentioned this book which, at the time, we had not yet reviewed. So, here it is:

    What sets this apart from a lot of menopause books is that there’s a lot less “eat these foods and your body will magically stop exhibiting symptoms of menopause” and a lot more clinical observations and then evidence-based recommendations.

    Which is not to say don’t eat broccoli and almonds; by all means, they’re great foods and contain valuable nutrients that will help. But it is to say that if your doctor’s prescription is just broccoli and almonds, maybe have those as a snack while you’re looking for a second opinion.

    Dr. Hirsch goes through various “menopause types”, but it’s not so much “astrology for gynecologists” and more “here are clusters of menopause symptoms set against timeline of presentation, and they can be categorized into six main ways that between them, cover pretty much all my patients, which have been many”.

    So if you, dear reader, are menopausal (including peri- or post-), then the chances are very good that you will see yourself in one of those six sets.

    She then goes about how to prioritize relief and safety, and personalize a treatment plan, and maintain the best menopausal care for you, going forward.

    The style is easy-reading pop-science, punctuated by clinical science and 35 pages of references. She’s also, unlike a lot of authors in the genre, manifestly not invested in being a celebrity or making a personality cult out of her recommendations; she’s happy to stick to the science and put out good advice.

    Bottom line: if you or someone you love is menopausal (including peri- or post-), this is a top-tier book.

    Click here to check out Unlock Your Menopause Type, and get the best care for you!

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  • Oral retinoids can harm unborn babies. But many women taking them for acne may not be using contraception

    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.

    Oral retinoids are a type of medicine used to treat severe acne. They’re sold under the brand name Roaccutane, among others.

    While oral retinoids are very effective, they can have harmful effects if taken during pregnancy. These medicines can cause miscarriages and major congenital abnormalities (harm to unborn babies) including in the brain, heart and face. At least 30% of children exposed to oral retinoids in pregnancy have severe congenital abnormalities.

    Neurodevelopmental problems (in learning, reading, social skills, memory and attention) are also common.

    Because of these risks, the Australasian College of Dermatologists advises oral retinoids should not be prescribed a month before or during pregnancy under any circumstances. Dermatologists are instructed to make sure a woman isn’t pregnant before starting this treatment, and discuss the risks with women of childbearing age.

    But despite this, and warnings on the medicines’ packaging, pregnancies exposed to oral retinoids continue to be reported in Australia and around the world.

    In a study published this month, we wanted to find out what proportion of Australian women of reproductive age were taking oral retinoids, and how many of these women were using contraception.

    Our results suggest a high proportion of women are not using effective contraception while on these drugs, indicating Australia needs a strategy to reduce the risk oral retinoids pose to unborn babies.

    Contraception options

    Using birth control to avoid pregnancy during oral retinoid treatment is essential for women who are sexually active. Some contraception methods, however, are more reliable than others.

    Long-acting-reversible contraceptives include intrauterine devices (IUDs) inserted into the womb (such as Mirena, Kyleena, or copper devices) and implants under the skin (such as Implanon). These “set and forget” methods are more than 99% effective.

    A newborn baby in a clear crib in hospital.
    Oral retinoids taken during pregnancy can cause complications in babies. Gorodenkoff/Shutterstock

    The effectiveness of oral contraceptive pills among “perfect” users (following the directions, with no missed or late pills) is similarly more than 99%. But in typical users, this can fall as low as 91%.

    Condoms, when used as the sole method of contraception, have higher failure rates. Their effectiveness can be as low as 82% in typical users.

    Oral retinoid use over time

    For our study, we analysed medicine dispensing data among women aged 15–44 from Australia’s Pharmaceutical Benefit Scheme (PBS) between 2013 and 2021.

    We found the dispensing rate for oral retinoids doubled from one in every 71 women in 2013, to one in every 36 in 2021. The increase occurred across all ages but was most notable in young women.

    Most women were not dispensed contraception at the same time they were using the oral retinoids. To be sure we weren’t missing any contraception that was supplied before the oral retinoids, we looked back in the data. For example, for an IUD that lasts five years, we looked back five years before the oral retinoid prescription.

    Our analysis showed only one in four women provided oral retinoids were dispensed contraception simultaneously. This was even lower for 15- to 19-year-olds, where only about one in eight women who filled a prescription for oral retinoids were dispensed contraception.

    A recent study found 43% of Australian year 10 and 69% of year 12 students are sexually active, so we can’t assume this younger age group largely had no need for contraception.

    One limitation of our study is that it may underestimate contraception coverage, because not all contraceptive options are listed on the PBS. Those options not listed include male and female sterilisation, contraceptive rings, condoms, copper IUDs, and certain oral contraceptive pills.

    But even if we presume some of the women in our study were using forms of contraception not listed on the PBS, we’re still left with a significant portion without evidence of contraception.

    What are the solutions?

    Other countries such as the United States and countries in Europe have pregnancy prevention programs for women taking oral retinoids. These programs include contraception requirements, risk acknowledgement forms and regular pregnancy tests. Despite these programs, unintended pregnancies among women using oral retinoids still occur in these countries.

    But Australia has no official strategy for preventing pregnancies exposed to oral retinoids. Currently oral retinoids are prescribed by dermatologists, and most contraception is prescribed by GPs. Women therefore need to see two different doctors, which adds costs and burden.

    Hands holding a contraceptive pill packet.
    Preventing pregnancy during oral retinoid treatment is essential. Krakenimages.com/Shutterstock

    Rather than a single fix, there are likely to be multiple solutions to this problem. Some dermatologists may not feel confident discussing sex or contraception with patients, so educating dermatologists about contraception is important. Education for women is equally important.

    A clinical pathway is needed for reproductive-aged women to obtain both oral retinoids and effective contraception. Options may include GPs prescribing both medications, or dermatologists only prescribing oral retinoids when there’s a contraception plan already in place.

    Some women may initially not be sexually active, but change their sexual behaviour while taking oral retinoids, so constant reminders and education are likely to be required.

    Further, contraception access needs to be improved in Australia. Teenagers and young women in particular face barriers to accessing contraception, including costs, stigma and lack of knowledge.

    Many doctors and women are doing the right thing. But every woman should have an effective contraception plan in place well before starting oral retinoids. Only if this happens can we reduce unintended pregnancies among women taking these medicines, and thereby reduce the risk of harm to unborn babies.

    Dr Laura Gerhardy from NSW Health contributed to this article.

    Antonia Shand, Research Fellow, Obstetrician, University of Sydney and Natasha Nassar, Professor of Paediatric and Perinatal Epidemiology and Chair in Translational Childhood Medicine, University of Sydney

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

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  • Kidney Beans vs White Beans – Which is Healthier?

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    Our Verdict

    When comparing kidney beans to white beans, we picked the white.

    Why?

    It was close, and each has its strengths! Bear in mind, these are very closely-related beans. But as we say, there are distinguishing factors…

    In terms of macros, kidney beans have very slightly more fiber and white beans have very slightly more protein. But both are close enough in both of those things to call this a tie in this category.

    When it comes to vitamins, there are two ways of looking at this:

    1. kidney beans have more of vitamins B1, B2, B3, B6, B9, C, and K, while white beans have more vitamin B5, E, and choline
    2. kidney beans have slightly more of some vitamins that don’t usually see a deficiency, while white beans have 31x more vitamin E

    Nevertheless, we’re sticking by our usual method of noting that this is a 7:3 win for kidney beans in this category; we just wanted to note that in practical health terms, an argument can be made for white beans on the vitamin front too.

    In the category of minerals, kidney beans have slightly more phosphorus, while white beans have more calcium, copper, iron, magnesium, manganese, potassium, selenium, and zinc. An easy win for white beans this time.

    (In case you’re wondering about the margin on phosphorus, it was 0.2x more, so we’re not seeing a situation like white beans’ 31x more vitamin E)

    In short: both are great and both have their strengths. Enjoy both, together if you like! But if we have to pick one, we’re going with white beans.

    Want to learn more?

    You might like to read:

    Take care!

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