A Tale Of Two Cinnamons

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Cinnamon’s Health Benefits (But Watch Out!)

Cinnamon is enjoyed for its sweet and punchy flavor. It also has important health properties!

Let’s take a look at the science…

A Tale Of Two Cinnamons

In your local supermarket, there is likely “cinnamon” and if you’re lucky, also “sweet cinnamon”. The difference between these is critical to understand before we continue:

“Cinnamon” = Cinnamomum cassia or Cinnamomum aromaticum. This is cheapest and most readily available. It has a relatively high cinnamaldehyde content, and a high coumarin content.

“Sweet cinnamon” Cinnamomum verum or Cinnamomum zeylanicum. It has a lower cinnamaldehyde content, and/but a much lower (almost undetectable) coumarin content.

You may be wondering: what’s with the “or” in both of those cases? Each simply has two botanical names in use. It’s inconvenient and confusing, but that’s how it is.

Great! What’s cinnamaldehyde and what’s coumarin?

Cinnamaldehyde is what gives cinnamon its “spice” aspect; it’s strong and fragrant. It also gives cinnamon most of its health benefits.

As a quick aside: it’s also used as the flavoring element in cinnamon flavored vapes, and in that form, it can cause health problems. So do eat it, but we recommend not to vape it.

Coumarin is toxic in large quantities.

The recommended safe amount is 0.1mg/kg, so you could easily go over this with a couple of teaspoons of cassia cinnamon:

Toxicology and risk assessment of coumarin: focus on human data

…while in Sweet/True/Ceylon cinnamon, those levels are almost undetectable:

Medicinal properties of ‘true’ cinnamon (Cinnamomum zeylanicum): a systematic review

If you have a cinnamon sensitivity, it is likely, but not necessarily, tied to the coumarin content rather than the cinnamaldehyde content.

Summary of this section before moving on:

“Cinnamon”, or cassia cinnamon, has about 50% stronger health benefits than “Sweet Cinnamon”, also called Ceylon cinnamon.

“Cinnamon”, or cassia cinnamon, has about 250% stronger health risks than “Sweet Cinnamon”, also called Ceylon cinnamon.

The mathematics here is quite simple; sweet cinnamon is the preferred way to go.

The Health Benefits

We spent a lot of time/space today looking at the differences. We think this was not only worth it, but necessary. However, that leaves us with less time/space for discussing the actual benefits. We’ll summarize, with links to supporting science:

“Those three things that almost always go together”:

Heart and blood benefits:

Neuroprotective benefits:

The science does need more testing in these latter two, though.

Where to get it?

You may be able to find sweet cinnamon in your local supermarket, or if you prefer capsule form, here’s an example product on Amazon

Enjoy!

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  • Shedding Some Obesity Myths

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    Let’s shed some obesity myths!

    There are a lot of myths and misconceptions surrounding obesity… And then there are also reactive opposite myths and misconceptions, which can sometimes be just as harmful!

    To tackle them all would take a book, but in classic 10almonds style, we’re going to put a spotlight on some of the ones that might make the biggest difference:

    True or False: Obesity is genetically pre-determined

    False… With caveats.

    Some interesting results have been found from twin studies and adoption studies, showing that genes definitely play some role, but lifestyle is—for most people—the biggest factor:

    In short: genes predispose; they don’t predetermine. But that predisposition alone can make quite a big difference, if it in turn leads to different lifestyle factors.

    But upon seeing those papers centering BMI, let’s consider…

    True or False: BMI is a good, accurate measure of health in the context of bodyweight

    False… Unless you’re a very large group of thin white men of moderate height, which was the demographic the system was built around.

    Bonus information: it was never intended to be used to measure the weight-related health of any individual (not even an individual thin white man of moderate height), but rather, as a tool to look at large-scale demographic trends.

    Basically, as a system, it’s being used in a way it was never made for, and the results of that misappropriation of an epidemiological tool for individual health are predictably unhelpful.

    To do a deep-dive into all the flaws of the BMI system, which are many, we’d need to devote a whole main feature just to that.

    Update: we have now done so!

    Here it is: When BMI Doesn’t Measure Up

    True or False: Obesity does not meaningfully impact more general health

    False… In more ways than one (but there are caveats)

    Obesity is highly correlated with increased risk of all-cause mortality, and weight loss, correspondingly, correlates with a reduced risk. See for example:

    Effects of weight loss interventions for adults who are obese on mortality, cardiovascular disease, and cancer: systematic review and meta-analysis

    So what are the caveats?

    Let’s put it this way: owning a horse is highly correlated with increased healthy longevity. And while owning a horse may come with some exercise and relaxation (both of which are good for the health), it’s probably mostly not the horse itself that conveys the health benefits… it’s that someone who has the resources to look after a horse, probably has the resources to look after their own health too.

    So sometimes there can be a reason for a correlation (it’s not a coincidence!) but the causative factor is partially (or in some cases, entirely) something else.

    So how could this play out with obesity?

    There’s a lot of discrimination in healthcare settings, unfortunately! In this case, it often happens that a thin person goes in with a medical problem and gets treated for that, while a fat person can go in with the same medical problem and be told “you should try losing some weight”.

    Top tip if this happens to you… Ask: “what would you advise/prescribe to a thin person with my same symptoms?”

    Other things may be more systemic, for example:

    When a thin person goes to get their blood pressure taken, and that goes smoothly, while a fat person goes to get their blood pressure taken, and there’s not a blood pressure cuff to fit them, is the problem the size of the person or the size of the cuff? It all depends on perspective, in a world built around thin people.

    That’s a trivial-seeming example, but the same principle has far-reaching (and harmful) implications in healthcare in general, e.g:

    • Surgeons being untrained (and/or unwilling) to operate on fat people
    • Getting a one-size-fits-all dose that was calculated using average weight, and now doesn’t work
    • MRI machines are famously claustrophobia-inducing for thin people; now try not fitting in it in the first place

    …and so forth. So oftentimes, obesity will be correlated with a poor healthcare outcome, where the problem is not actually the obesity itself, but rather the system having been set up with thin people in mind.

    It would be like saying “Having O- blood type results in higher risks when receiving blood transfusions”, while omitting to add “…because we didn’t stock O- blood”.

    True or False: to reduce obesity, just eat less and move more!

    False… Mostly.

    Moving more is almost always good for most people. When it comes to diet, quality is much more important than quantity. But these factors alone are only part of the picture!

    But beyond diet and exercise, there are many other implicated factors in weight gain, weight maintenance, and weight loss, including but not limited to:

    • Disrupted sleep
    • Chronic stress
    • Chronic pain
    • Hormonal imbalances
    • Physical disabilities that preclude a lot of exercise
    • Mental health issues that add (and compound) extra levels of challenge
    • Medications that throw all kinds of spanners into the works with their side effects

    …and even just those first two things, diet and exercise, are not always so correlated to weight as one might think—studies have found that the difference for exercise especially is often marginal:

    Read: Widespread misconceptions about obesity ← academic article in the Journal of the College of Family Physicians of Canada

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  • Make Your Coffee Heart-Healthier!

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    Health-Hack Your Coffee

    We have previously written about the general health considerations (benefits and potential problems) of coffee:

    The Bitter Truth About Coffee (or is it?)

    Today, we will broadly assume that you are drinking coffee (in general, not necessarily right now, though if you are, same!) and would like to continue to do so. We also assume you’d like to do so as healthily as possible.

    Not all coffees are created equal

    If you order a coffee in France or Italy without specifying what kind, the coffee you receive will be short, dark, and handsome and without sugar. Healthwise, this is not a bad starting point. However…

    • It will usually be espresso
    • Or it may be what in N. America is called a French press (in Europe it’s just called a cafetière)

    Both of these kinds of coffee mean that cafestol, a compound found in the oily part of coffee and which is known to raise LDL (“bad” cholesterol”), stays in the drink.

    Read: Cafestol and Kahweol: A Review on Their Bioactivities and Pharmacological Properties

    Also: Cafestol extraction yield from different coffee brew mechanisms

    If you’re reading that second one and wondering what a mocha pot or a Turkish coffee is, they are these things:

    So, wonderful as they are for those of us who love strong coffee, they also produce the highest in-drink levels of cafestol. If you’d like to cut the cafestol (for example, if you are keeping an eye on your LDL), we recommend…

    The humble filter coffee

    Whether by your favorite filter coffee machine or a pour-over low-tech coffee setup of the kind you could use even without an electricity supply, the filter keeps more than just the coffee grinds out; it keeps the cafestol out too; most of it, anyway, depending on what kind of filter you use, and the grind of the coffee:

    Physical characteristics of the paper filter and low cafestol content filter coffee brews

    What about instant coffee?

    It has very little cafestol in it. It’s up to you whether that’s sufficient reason to choose it over any other form of coffee (this coffee-lover could never)

    Want to make any coffee healthier?

    This one isn’t about the cafestol, but…

    If you take l-theanine (see here for our previous main feature about l-theanine), the l-theanine acts as a moderator and modulator of the caffeine, amongst other benefits:

    The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review

    As to where to get that, we don’t sell it, but here’s an example product on Amazon

    Enjoy!

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  • How To Keep Your Mind From Wandering

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    Whether your mind keeps wandering more as you get older, or you’re a young student whose super-active brain is more suited to TikTok than your assigned reading, sustained singular focus can be a challenge for everyone—and yet (alas!) it remains a required skill for so much in life.

    Today’s edition of 10Almonds presents a nifty trick to get yourself through those tasks! We’ll also be taking some time to reply to your questions and comments, in our weekly interactive Q&A.

    First of all though, we’ve a promise to make good on, so…

    How To Stay On The Ball (Or The Tomato?) The Easy Way

    For most of us, we face three main problems when it comes to tackling our to-dos:

    1. Where to start?
    2. The task seems intimidating in its size
    3. We get distracted and/or run out of energy

    If you’re really not sure where to start, we recommended a powerful tool in last Friday’s newsletter!

    For the rest, we love the Pomodoro Technique:

    1. Set a timer for 25 minutes, and begin your task.
    2. Keep going until the timer is done! No other tasks, just focus.
    3. Take a 5-minute break.
    4. Repeat

    This approach has three clear benefits:

    1. No matter the size of the task, you are only committing to 25 minutes—everything is much less overwhelming when there’s an end in sight!
    2. Being only 25 minutes means we are much more likely to stay on track; it’s easier to defer other activities if we know that there will be a 5-minute break for that soon.
    3. Even without other tasks to distract us, it can be difficult to sustain attention for long periods; making it only 25 minutes at a time allows us to approach it with a (relatively!) fresh mind.

    Have you heard that a human brain can sustain attention for only about 40 minutes before focus starts to decline rapidly?

    While that’s been a popular rationale for school classroom lesson durations (and perhaps coincidentally ties in with Zoom’s 40-minute limit for free meetings), the truth is that focus starts dropping immediately, to the point that one-minute attention tests are considered sufficient to measure the ability to focus.

    So a 25-minute Pomodoro is a more than fair compromise!

    Why’s it called the “Pomodoro” technique?

    And why is the 25-minute timed work period called a Pomodoro?

    It’s because back in the 80s, university student Francesco Cirillo was struggling to focus and made a deal with himself to focus just for a short burst at a time—and he used a (now “retro” style) kitchen timer in the shape of a tomato, or “pomodoro”, in Italian.

    If you don’t have a penchant for kitsch kitchenware, you can use this free, simple Online Pomodoro Timer!

    (no registration/login/download necessary; it’s all right there on the web page)

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  • Clean Needles Save Lives. In Some States, They Might Not Be Legal.

    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.

    Kim Botteicher hardly thinks of herself as a criminal.

    On the main floor of a former Catholic church in Bolivar, Pennsylvania, Botteicher runs a flower shop and cafe.

    In the former church’s basement, she also operates a nonprofit organization focused on helping people caught up in the drug epidemic get back on their feet.

    The nonprofit, FAVOR ~ Western PA, sits in a rural pocket of the Allegheny Mountains east of Pittsburgh. Her organization’s home county of Westmoreland has seen roughly 100 or more drug overdose deaths each year for the past several years, the majority involving fentanyl.

    Thousands more residents in the region have been touched by the scourge of addiction, which is where Botteicher comes in.

    She helps people find housing, jobs, and health care, and works with families by running support groups and explaining that substance use disorder is a disease, not a moral failing.

    But she has also talked publicly about how she has made sterile syringes available to people who use drugs.

    “When that person comes in the door,” she said, “if they are covered with abscesses because they have been using needles that are dirty, or they’ve been sharing needles — maybe they’ve got hep C — we see that as, ‘OK, this is our first step.’”

    Studies have identified public health benefits associated with syringe exchange services. The Centers for Disease Control and Prevention says these programs reduce HIV and hepatitis C infections, and that new users of the programs are more likely to enter drug treatment and more likely to stop using drugs than nonparticipants.

    This harm-reduction strategy is supported by leading health groups, such as the American Medical Association, the World Health Organization, and the International AIDS Society.

    But providing clean syringes could put Botteicher in legal danger. Under Pennsylvania law, it’s a misdemeanor to distribute drug paraphernalia. The state’s definition includes hypodermic syringes, needles, and other objects used for injecting banned drugs. Pennsylvania is one of 12 states that do not implicitly or explicitly authorize syringe services programs through statute or regulation, according to a 2023 analysis. A few of those states, but not Pennsylvania, either don’t have a state drug paraphernalia law or don’t include syringes in it.

    Those working on the front lines of the opioid epidemic, like Botteicher, say a reexamination of Pennsylvania’s law is long overdue.

    There’s an urgency to the issue as well: Billions of dollars have begun flowing into Pennsylvania and other states from legal settlements with companies over their role in the opioid epidemic, and syringe services are among the eligible interventions that could be supported by that money.

    The opioid settlements reached between drug companies and distributors and a coalition of state attorneys general included a list of recommendations for spending the money. Expanding syringe services is listed as one of the core strategies.

    But in Pennsylvania, where 5,158 people died from a drug overdose in 2022, the state’s drug paraphernalia law stands in the way.

    Concerns over Botteicher’s work with syringe services recently led Westmoreland County officials to cancel an allocation of $150,000 in opioid settlement funds they had previously approved for her organization. County Commissioner Douglas Chew defended the decision by saying the county “is very risk averse.”

    Botteicher said her organization had planned to use the money to hire additional recovery specialists, not on syringes. Supporters of syringe services point to the cancellation of funding as evidence of the need to change state law, especially given the recommendations of settlement documents.

    “It’s just a huge inconsistency,” said Zoe Soslow, who leads overdose prevention work in Pennsylvania for the public health organization Vital Strategies. “It’s causing a lot of confusion.”

    Though sterile syringes can be purchased from pharmacies without a prescription, handing out free ones to make drug use safer is generally considered illegal — or at least in a legal gray area — in most of the state. In Pennsylvania’s two largest cities, Philadelphia and Pittsburgh, officials have used local health powers to provide legal protection to people who operate syringe services programs.

    Even so, in Philadelphia, Mayor Cherelle Parker, who took office in January, has made it clear she opposes using opioid settlement money, or any city funds, to pay for the distribution of clean needles, The Philadelphia Inquirer has reported. Parker’s position signals a major shift in that city’s approach to the opioid epidemic.

    On the other side of the state, opioid settlement funds have had a big effect for Prevention Point Pittsburgh, a harm reduction organization. Allegheny County reported spending or committing $325,000 in settlement money as of the end of last year to support the organization’s work with sterile syringes and other supplies for safer drug use.

    “It was absolutely incredible to not have to fundraise every single dollar for the supplies that go out,” said Prevention Point’s executive director, Aaron Arnold. “It takes a lot of energy. It pulls away from actual delivery of services when you’re constantly having to find out, ‘Do we have enough money to even purchase the supplies that we want to distribute?’”

    In parts of Pennsylvania that lack these legal protections, people sometimes operate underground syringe programs.

    The Pennsylvania law banning drug paraphernalia was never intended to apply to syringe services, according to Scott Burris, director of the Center for Public Health Law Research at Temple University. But there have not been court cases in Pennsylvania to clarify the issue, and the failure of the legislature to act creates a chilling effect, he said.

    Carla Sofronski, executive director of the Pennsylvania Harm Reduction Network, said she was not aware of anyone having faced criminal charges for operating syringe services in the state, but she noted the threat hangs over people who do and that they are taking a “great risk.”

    In 2016, the CDC flagged three Pennsylvania counties — Cambria, Crawford, and Luzerne — among 220 counties nationwide in an assessment of communities potentially vulnerable to the rapid spread of HIV and to new or continuing high rates of hepatitis C infections among people who inject drugs.

    Kate Favata, a resident of Luzerne County, said she started using heroin in her late teens and wouldn’t be alive today if it weren’t for the support and community she found at a syringe services program in Philadelphia.

    “It kind of just made me feel like I was in a safe space. And I don’t really know if there was like a come-to-God moment or come-to-Jesus moment,” she said. “I just wanted better.”

    Favata is now in long-term recovery and works for a medication-assisted treatment program.

    At clinics in Cambria and Somerset Counties, Highlands Health provides free or low-cost medical care. Despite the legal risk, the organization has operated a syringe program for several years, while also testing patients for infectious diseases, distributing overdose reversal medication, and offering recovery options.

    Rosalie Danchanko, Highlands Health’s executive director, said she hopes opioid settlement money can eventually support her organization.

    “Why shouldn’t that wealth be spread around for all organizations that are working with people affected by the opioid problem?” she asked.

    In February, legislation to legalize syringe services in Pennsylvania was approved by a committee and has moved forward. The administration of Gov. Josh Shapiro, a Democrat, supports the legislation. But it faces an uncertain future in the full legislature, in which Democrats have a narrow majority in the House and Republicans control the Senate.

    One of the bill’s lead sponsors, state Rep. Jim Struzzi, hasn’t always supported syringe services. But the Republican from western Pennsylvania said that since his brother died from a drug overdose in 2014, he has come to better understand the nature of addiction.

    In the committee vote, nearly all of Struzzi’s Republican colleagues opposed the bill. State Rep. Paul Schemel said authorizing the “very instrumentality of abuse” crossed a line for him and “would be enabling an evil.”

    After the vote, Struzzi said he wanted to build more bipartisan support. He noted that some of his own skepticism about the programs eased only after he visited Prevention Point Pittsburgh and saw how workers do more than just hand out syringes. These types of programs connect people to resources — overdose reversal medication, wound care, substance use treatment — that can save lives and lead to recovery.

    “A lot of these people are … desperate. They’re alone. They’re afraid. And these programs bring them into someone who cares,” Struzzi said. “And that, to me, is a step in the right direction.”

    At her nonprofit in western Pennsylvania, Botteicher is hoping lawmakers take action.

    “If it’s something that’s going to help someone, then why is it illegal?” she said. “It just doesn’t make any sense to me.”

    This story was co-reported by WESA Public Radio and Spotlight PA, an independent, nonpartisan, and nonprofit newsroom producing investigative and public-service journalism that holds power to account and drives positive change in Pennsylvania.

    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.

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    This story can be republished for free (details).

    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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  • We looked at genetic clues to depression in more than 14,000 people. What we found may surprise you

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    The core experiences of depression – changes in energy, activity, thinking and mood – have been described for more than 10,000 years. The word “depression” has been used for about 350 years.

    Given this long history, it may surprise you that experts don’t agree about what depression is, how to define it or what causes it.

    But many experts do agree that depression is not one thing. It’s a large family of illnesses with different causes and mechanisms. This makes choosing the best treatment for each person challenging.

    Reactive vs endogenous depression

    One strategy is to search for sub-types of depression and see whether they might do better with different kinds of treatments. One example is contrasting “reactive” depression with “endogenous” depression.

    Reactive depression (also thought of as social or psychological depression) is presented as being triggered by exposure to stressful life events. These might be being assaulted or losing a loved one – an understandable reaction to an outside trigger.

    Endogenous depression (also thought of as biological or genetic depression) is proposed to be caused by something inside, such as genes or brain chemistry.

    Many people working clinically in mental health accept this sub-typing. You might have read about this online.

    But we think this approach is way too simple.

    While stressful life events and genes may, individually, contribute to causing depression, they also interact to increase the risk of someone developing depression. And evidence shows that there is a genetic component to being exposed to stressors. Some genes affect things such as personality. Some affect how we interact with our environments.

    What we did and what we found

    Our team set out to look at the role of genes and stressors to see if classifying depression as reactive or endogenous was valid.

    In the Australian Genetics of Depression Study, people with depression answered surveys about exposure to stressful life events. We analysed DNA from their saliva samples to calculate their genetic risk for mental disorders.

    Our question was simple. Does genetic risk for depression, bipolar disorder, schizophrenia, ADHD, anxiety and neuroticism (a personality trait) influence people’s reported exposure to stressful life events?

    Girl or teenager leaning against wall, hand across face, looking down
    We looked at the genetic risk of mental illness to see how that was linked to stressful life events, such as childhood abuse and neglect. Kamira/Shutterstock

    You may be wondering why we bothered calculating the genetic risk for mental disorders in people who already have depression. Every person has genetic variants linked to mental disorders. Some people have more, some less. Even people who already have depression might have a low genetic risk for it. These people may have developed their particular depression from some other constellation of causes.

    We looked at the genetic risk of conditions other than depression for a couple of reasons. First, genetic variants linked to depression overlap with those linked to other mental disorders. Second, two people with depression may have completely different genetic variants. So we wanted to cast a wide net to look at a wider spectrum of genetic variants linked to mental disorders.

    If reactive and endogenous depression sub-types are valid, we’d expect people with a lower genetic component to their depression (the reactive group) would report more stressful life events. And we’d expect those with a higher genetic component (the endogenous group) would report fewer stressful life events.

    But after studying more than 14,000 people with depression we found the opposite.

    We found people at higher genetic risk for depression, anxiety, ADHD or schizophrenia say they’ve been exposed to more stressors.

    Assault with a weapon, sexual assault, accidents, legal and financial troubles, and childhood abuse and neglect, were all more common in people with a higher genetic risk of depression, anxiety, ADHD or schizophrenia.

    These associations were not strongly influenced by people’s age, sex or relationships with family. We didn’t look at other factors that may influence these associations, such as socioeconomic status. We also relied on people’s memory of past events, which may not be accurate.

    How do genes play a role?

    Genetic risk for mental disorders changes people’s sensitivity to the environment.

    Imagine two people, one with a high genetic risk for depression, one with a low risk. They both lose their jobs. The genetically vulnerable person experiences the job loss as a threat to their self-worth and social status. There is a sense of shame and despair. They can’t bring themselves to look for another job for fear of losing it too. For the other, the job loss feels less about them and more about the company. These two people internalise the event differently and remember it differently.

    Genetic risk for mental disorders also might make it more likely people find themselves in environments where bad things happen. For example, a higher genetic risk for depression might affect self-worth, making people more likely to get into dysfunctional relationships which then go badly.

    Middle aged man looking sad, leaning on sofa, staring into distance
    If two people lose their jobs, one with a high genetic risk of depression the other at low risk, both will experience and remember the event differently. Inside Creative House/Shutterstock

    What does our study mean for depression?

    First, it confirms genes and environments are not independent. Genes influence the environments we end up in, and what then happens. Genes also influence how we react to those events.

    Second, our study doesn’t support a distinction between reactive and endogenous depression. Genes and environments have a complex interplay. Most cases of depression are a mix of genetics, biology and stressors.

    Third, people with depression who appear to have a stronger genetic component to their depression report their lives are punctuated by more serious stressors.

    So clinically, people with higher genetic vulnerability might benefit from learning specific techniques to manage their stress. This might help some people reduce their chance of developing depression in the first place. It might also help some people with depression reduce their ongoing exposure to stressors.

    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.

    Jacob Crouse, Research Fellow in Youth Mental Health, Brain and Mind Centre, University of Sydney and Ian Hickie, Co-Director, Health and Policy, Brain and Mind Centre, University of Sydney

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

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  • Stop Sabotaging Your Weight Loss – by Jennifer Powter, MSc

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    This is not a dieting book, and it’s not a motivational pep talk.

    The book starts with the assumption that you do want to lose weight (it also assumes you’re a woman, and probably over 40… that’s just the book’s target market, but the same advice is good even if that’s not you), and that you’ve probably been trying, on and off, for a while. Her position is simple:

    ❝I don’t believe that you have a weight loss problem. I believe that you have a self-sabotage problem❞

    ~ Jennifer Powter, MSc

    As to how this sabotage may be occurring, Powter talks about fears that may be holding you back, including but not limited to:

    • Fear of failure
    • Fear of the unknown
    • Fear of loss
    • Fear of embarrassment
    • Fear of your weight not being the reason your life sucks

    Far from putting the reader down, though, Powter approaches everything with compassion. To this end, her prescription starts with encouraging self-love. Not when you’re down to a certain size, not when you’re conforming perfectly to a certain diet, but now. You don’t have to be perfect to be worthy of love.

    On the topic of perfection: a recurring theme in the book is the danger of perfectionism. In her view, perfectionism is nothing more nor less than the most justifiable way to hold yourself back in life.

    Lastly, she covers mental reframes, with useful questions to ask oneself on a daily basis, to ensure progressing step by step into your best life.

    In short: if you’d like to lose weight and have been trying for a while, maybe on and off, this book could get you out of that cycle and into a much better state of being.

    Get your copy of “Stop Sabotaging Your Weight Loss” from Amazon today!

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