We Are Such Stuff As Fish Are Made Of

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Research Review: Collagen

For something that’s a very popular supplement, not many people understand what collagen is, where it comes from, or what it does.

In a nutshell:

Collagen is a kind of protein. Our bodies make it naturally, and we can also get more in our diet and/or take extra as a supplement.

Our bodies use collagen in connective tissue, skin, tendon, bone, and cartilage. It has many functions, but a broad description would be “holding things together”.

As we get older, our bodies produce less collagen. Signs of this include wrinkles, loss of skin hydration, and joint pain.

Quick test: pinch the skin on the middle of the back of one of your hands, and then watch what happens when you get low. How quickly and easily did your skin returns to its original shape?

If it was pretty much instantanous and flawless, congratulations, you have plenty of collagen (and also elastin). If you didn’t, you are probably low on both!

(they are quite similar proteins and are made from the same base “stuff”, so if you’re low on one, you’ll usually be low on both)

Quick note: A lot of research out there has been funded by beauty companies, so we had our work cut out for us today, and have highlighted where any research may be biased.

More than skin deep

While marketing for collagen is almost exclusively aimed at “reduce wrinkles and other signs of aging”, it does a lot more than that.

You remember we mentioned that many things from the bones outward are held together by collagen? We weren’t kidding…

Read: Osteoporosis, like skin ageing, is caused by collagen loss which is reversible

Taking extra collagen isn’t the only way

We can’t (yet!) completely halt the age-related loss of collagen, but we can slow it, with our lifestyle choices:

Can I get collagen from food?

Yep! Just as collagen holds our bodies together, it holds the bodies of other animals together. And, just like collagen is found in most parts of our body but most plentifully in our skin and bones, that’s what to eat to get collagen from other animals, e.g:

  • Chicken skin
  • Fish skin
  • Bone broth ← health benefits and recipes at this link!

What about vegans?

Yes, vegans are also held together by collagen! We do not, however, recommend eating their skin or boiling their bones into broth. Ethical considerations aside, cannibalism can give you CJD!

More seriously, if you’re vegan, you can’t get collagen from a plant-based diet, but you can get the stuff your body uses to make collagen. Basically, you want to make sure you get plenty of:

Read: Diet and Dermatology: The Role of a Whole-food, Plant-based Diet in Preventing and Reversing Skin Aging

Just be sure to continue to remember to avoid highly-processed foods. So:

  • Soy mince/chunks whose ingredients list reads: “soya”? Yes!
  • The Incredible Burger or Linda McCartney’s Sausages? Sadly less healthy

Read: Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet

Meat-eaters might want to read that one too. By far the worst offenders for AGEs (Advanced Glycation End Products, which can not only cause collagen to stiffen, but also inactivate proteins responsible for collagen repair, along with doing much more serious damage to your body’s natural functions) include:

  • Hot dogs
  • Bacon
  • Fried/roasted/grilled meats

Is it worth it as a supplement?

That depends on you, your age, and your lifestyle, but it’s generally considered safe*

*if you have a seafood allergy, be careful though, as many supplements are from fish or shellfish—you will need to find one that’s free from your allergen

Also, all collagen is animal-derived. So if you’re a vegan, decide for yourself whether this constitutes medicine and if so, whether that makes it ethically permissible to you.

With that out of the way:

What the science says on collagen supplementation

Collagen for skin

Read: Effects of collagen supplementation on skin aging (systematic review and meta-analysis)

The short version is that they selected 19 studies with over a thousand participants in total, and they found:

In the meta-analysis, a grouped analysis of studies showed favorable results of hydrolyzed collagen supplementation compared with placebo in terms of skin hydration, elasticity, and wrinkles.

The findings of improved hydration and elasticity were also confirmed in the subgroup meta-analysis.

Based on results, ingestion of hydrolyzed collagen for 90 days is effective in reducing skin aging, as it reduces wrinkles and improves skin elasticity and hydration.

Caveat: while that systematic review had no conflicts of interests, at least some of the 19 studies will have been funded by beauty companies. Here are two, so that you know what that looks like:

Funded by Quiris to investigate their own supplement, Elasten®:

A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density

Funded by BioCell to investigate their own supplement, BioCell Collagen:

The Effects of Skin Aging Associated with the Use of BioCell Collagen

A note on funding bias: to be clear, the issue is not that the researchers might be corrupt (though that could happen).

The issue is more that sometimes companies will hire ten labs to do ten research studies… and then pull funding from ones whose results aren’t going the way they’d like.

So the “best” (for them) study is the one that gets published.

Here’s another systematic review—like the one at the top of this section—that found the same, with doses ranging from 2.5g–15g per day for 8 weeks or longer:

Read: Oral Collagen Supplementation: A Systematic Review of Dermatological Applications

Again, some of those studies will have been funded by beauty companies. The general weight of evidence does seem clear and favorable, though.

Collagen for bones

Here, we encountered a lot less in the way of potential bias, because this is simply marketed a lot less. Despite being arguably far more important!

We found a high quality multi-vector randomized controlled study with a sample size of 131 postmenopausal women. They had these women take 5g collagen supplement (or placebo), and studied the results over the course of a year.

They found:

  • The intake of the supplement increased bone mineral density (BMD)
  • Supplementation was also associated with a favorable shift in bone markers, indicating:
    • increased bone formation
    • reduced bone degradation

Read: Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Wome

A follow-up study with 31 of these women found that taking 5 grams of collagen daily for a total of 4 years was associated with a progressive increase in BMD.

You might be wondering if collagen also helps against osteoarthritis.

The answer is: yes, it does (at least, it significantly reduces the symptoms)

Read: Effect of collagen supplementation on osteoarthritis symptoms

In summary:

  • You need collagen for health skin, bones, joints, and more
  • Your body makes collagen from your food
  • You can help it by getting plenty of protein, vitamins, and minerals
  • You can also help it by not doing the usual Bad Things™ (smoking, drinking, eating processed foods, especially processed meats)
  • You can also eat collagen directly in the form of other animals’ skin and bones
  • You can also buy collagen supplements (but watch out for allergens)

Want to try collagen supplementation?

We don’t sell it (or anything else), but for your convenience…

Check it out: Hydrolyzed Collagen Peptides (the same as in most of the above studies), 90 days supply at 5g/day

We selected this one because it’s the same kind used in many of the studies, and it doesn’t contain any known allergens.

It’s bovine collagen, meaning it’s from cows, so it’s not vegan, and also some subscribers may want to abstain for religious reasons. We respect that, and/but make our recommendations based solely on the science of health and productivity.

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  • How To Grow In Comfort

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    How To Grow (Without Leaving Your Comfort Zone)

    “You have to get out of your comfort zone!” we are told, from cradle to grave.

    When we are young, we are advised (or sometimes more forcefully instructed!) that we have to try new things. In our middle age, we are expected to be the world’s greatest go-getters, afraid of nothing and always pushing limits. And when we are old, people bid us “don’t be such a dinosaur”.

    It is assumed, unquestioned, that growth can only occur through hardship and discomfort.

    But what if that’s a discomforting lie?

    Butler (2023) posited an idea: “We never achieve success faster and with less effort than when we are in our comfort zone”

    Her words are an obvious callback to the ideas of Csikszentmihalyi (1970) in the sense of “flow”, in the sense in which that word is used in psychology.

    Flow is: when a person is in a state of energized focus, full involvement, and enjoyment of an activity.

    As a necessary truth (i.e: a function of syllogistic logic), the conditions of “in a state of flow” and “outside of one’s comfort zone” cannot overlap.

    From there, we can further deduce (again by simple logic) that if flow can be found, and/but cannot be found outside of the comfort zone, then flow can only be found within the comfort zone.

    That is indeed comforting, but what about growth?

    Imagine you’ve never gone camping in your life, but you want to get outside of your comfort zone, and now’s the time to do it. So, you check out some maps of the Yukon, purchase some camping gear, and off you go into the wilderness. In the event that you survive to report it, you will indeed be able to say “it was not comfortable”.

    But, did growth occur? Maybe, but… it’s a folly to say “what doesn’t kill us makes us stronger” as a reason to pursue such things. Firstly, there’s a high chance it may kill us. Secondly, what doesn’t kill us often leaves us incredibly weakened and vulnerable.

    When Hannibal famously took his large army of mostly African mercenaries across the Alps during winter to march on Rome from the other side, he lost most of his men on the way, before proceeding to terrorize Northern Italy convincingly with the small remainder. But! Their hard experience hadn’t made them stronger; it had just removed the weaker soldiers, making the resultant formations harder to break.

    All this to say, please do not inflict hardship and discomfort and danger in the hopes it’ll make you stronger; it will probably do the opposite.

    But…

    If, instead of wilderness trekking in the Yukon…

    • You start off with a camper van holiday, then you’ll be taking a fair amount of your comfort with you. In effect, you will be stretching and expanding your comfort zone without leaving it.
    • Then maybe another year you might try camping in a tent on a well-catered camping site.
    • Later, you might try “roughing it” at a much less well-catered camping site.
    • And so on.

    Congratulations, you have tried new things and undergone growth, taking your comfort zone with you all the way!

    This is more than just “easing yourself into” something

    It really is about taking your comfort with you too. If you want to take up running, don’t ask “how can I run just a little bit first” or “how can I make it easier” (well, feel free to ask those things too, but) ask yourself: how can I bring my comfort with me? Comfortable shoes, perhaps, an ergonomic water bottle, shade for your head, maybe.

    ❝Any fool can rough it, but a good soldier can make himself comfortable in any circumstances❞

    ~ British Army maxim

    This goes for more than just physical stuff, too

    If you want to learn a new skill, the initial learning curve can be anxiety-inducing, especially if you are taking a course and worried about keeping up or “not being good enough”.

    So, “secretly” study in advance, at your leisure, get yourself a head start. Find a degree of comfort in what you’ve learned so far, and then bring that comfort with you into your entry-level course that is now less intimidating.

    Discomfort isn’t a badge of honor (and impedes growth)

    Take that extra rest stop on the highway. Bring your favorite coffee with you. Use that walking stick, if it helps.

    Whatever it takes to bring your comfort with you, bring it.

    Trust us, you’ll get further that way.

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  • Pistachios vs Peanuts – Which is Healthier?

    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.

    Our Verdict

    When comparing pistachios to peanuts, we picked the peanuts.

    Why?

    The choice might be surprising; after all, peanuts are usually the cheapest and most readily available nuts, popularly associated with calories and not much else. However! This one was super-close, and peanuts won very marginally, as you’ll see.

    In terms of macros, pistachios have slightly more fiber and nearly 2x the carbs, while peanuts have slightly more protein and fats. What we all as individuals might prioritize more there is subjective, but this could arguably be considered a tie. About the fiber and carbs: peanuts have the lower glycemic index, but not by much. And about those fats: yes, they are healthy, and the fat breakdown for each is almost identical: pistachios have 53% monounsaturated, 33% polyunsaturated, and 14% saturated, while peanuts have 53% monounsaturated, 34% polyunsaturated, and 14% saturated. Yes, that adds up to 101% in the case of peanuts, but that’s what happens with rounding things to integers. However, the point is clear: both of these nuts have almost identical fats.

    In the category of vitamins, pistachios have more of vitamins A, B1, B2, B6, and C, while peanuts have more of vitamins B3, B5, B9, E, and choline, So, a 5:5 tie on vitamins.

    When it comes to minerals, pistachios have more calcium, copper, phosphorus, and potassium, while peanuts have more iron, magnesium, manganese, selenium, and zinc. So, a marginal victory for peanuts (and yes, the margins of difference were similar in each case).

    Adding up the tie, the other tie, and the marginal victory for peanuts, means a marginal victory for peanuts in total.

    A quick note in closing though: this was comparing raw unsalted nuts in both cases, so do take that into account when buying nuts, and at the very least, skip the salted, unless you are deficient in sodium. Or if you’re using them for cooking, then buying salted nuts because they’re usually cheaper is fine; just soak and rinse them to remove the salt.

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Take care!

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  • What happens in my brain when I get a migraine? And what medications can I use to treat it?

    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.

    Migraine is many things, but one thing it’s not is “just a headache”.

    “Migraine” comes from the Greek word “hemicrania”, referring to the common experience of migraine being predominantly one-sided.

    Some people experience an “aura” preceding the headache phase – usually a visual or sensory experience that evolves over five to 60 minutes. Auras can also involve other domains such as language, smell and limb function.

    Migraine is a disease with a huge personal and societal impact. Most people cannot function at their usual level during a migraine, and anticipation of the next attack can affect productivity, relationships and a person’s mental health.

    Francisco Gonzelez/Unsplash

    What’s happening in my brain?

    The biological basis of migraine is complex, and varies according to the phase of the migraine. Put simply:

    The earliest phase is called the prodrome. This is associated with activation of a part of the brain called the hypothalamus which is thought to contribute to many symptoms such as nausea, changes in appetite and blurred vision.

    The hypothalamus is shown here in red. Blamb/Shutterstock

    Next is the aura phase, when a wave of neurochemical changes occur across the surface of the brain (the cortex) at a rate of 3–4 millimetres per minute. This explains how usually a person’s aura progresses over time. People often experience sensory disturbances such as flashes of light or tingling in their face or hands.

    In the headache phase, the trigeminal nerve system is activated. This gives sensation to one side of the face, head and upper neck, leading to release of proteins such as CGRP (calcitonin gene-related peptide). This causes inflammation and dilation of blood vessels, which is the basis for the severe throbbing pain associated with the headache.

    Finally, the postdromal phase occurs after the headache resolves and commonly involves changes in mood and energy.

    What can you do about the acute attack?

    A useful way to conceive of migraine treatment is to compare putting out campfires with bushfires. Medications are much more successful when applied at the earliest opportunity (the campfire). When the attack is fully evolved (into a bushfire), medications have a much more modest effect.

    https://datawrapper.dwcdn.net/Pj1sC

    Aspirin

    For people with mild migraine, non-specific anti-inflammatory medications such as high-dose aspirin, or standard dose non-steroidal medications (NSAIDS) can be very helpful. Their effectiveness is often enhanced with the use of an anti-nausea medication.

    Triptans

    For moderate to severe attacks, the mainstay of treatment is a class of medications called “triptans”. These act by reducing blood vessel dilation and reducing the release of inflammatory chemicals.

    Triptans vary by their route of administration (tablets, wafers, injections, nasal sprays) and by their time to onset and duration of action.

    The choice of a triptan depends on many factors including whether nausea and vomiting is prominent (consider a dissolving wafer or an injection) or patient tolerability (consider choosing one with a slower onset and offset of action).

    As triptans constrict blood vessels, they should be used with caution (or not used) in patients with known heart disease or previous stroke.

    Nurse takes blood pressure
    Triptans should be used cautiously in patients with heart disease. CDC/Unsplash

    Gepants

    Some medications that block or modulate the release of CGRP, which are used for migraine prevention (which we’ll discuss in more detail below), also have evidence of benefit in treating the acute attack. This class of medication is known as the “gepants”.

    Gepants come in the form of injectable proteins (monoclonal antibodies, used for migraine prevention) or as oral medication (for example, rimegepant) for the acute attack when a person has not responded adequately to previous trials of several triptans or is intolerant of them.

    They do not cause blood vessel constriction and can be used in patients with heart disease or previous stroke.

    Ditans

    Another class of medication, the “ditans” (for example, lasmiditan) have been approved overseas for the acute treatment of migraine. Ditans work through changing a form of serotonin receptor involved in the brain chemical changes associated with the acute attack.

    However, neither the gepants nor the ditans are available through the Pharmaceutical Benefits Scheme (PBS) for the acute attack, so users must pay out-of-pocket, at a cost of approximately A$300 for eight wafers.

    What about preventing migraines?

    The first step is to see if lifestyle changes can reduce migraine frequency. This can include improving sleep habits, routine meal schedules, regular exercise, limiting caffeine intake and avoiding triggers such as stress or alcohol.

    Despite these efforts, many people continue to have frequent migraines that can’t be managed by acute therapies alone. The choice of when to start preventive treatment varies for each person and how inclined they are to taking regular medication. Those who suffer disabling symptoms or experience more than a few migraines a month benefit the most from starting preventives.

    Pharmacy assistant serves customer
    Some people will take medicines to prevent migraines. Tbel Abuseridze/Unsplash

    Almost all migraine preventives have existing roles in treating other medical conditions, and the physician would commonly recommend drugs that can also help manage any pre-existing conditions. First-line preventives include:

    • tablets that lower blood pressure (candesartan, metoprolol, propranolol)
    • antidepressants (amitriptyline, venlafaxine)
    • anticonvulsants (sodium valproate, topiramate).

    Some people have none of these other conditions and can safely start medications for migraine prophylaxis alone.

    For all migraine preventives, a key principle is starting at a low dose and increasing gradually. This approach makes them more tolerable and it’s often several weeks or months until an effective dose (usually 2- to 3-times the starting dose) is reached.

    It is rare for noticeable benefits to be seen immediately, but with time these drugs typically reduce migraine frequency by 50% or more.


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    ‘Nothing works for me!’

    In people who didn’t see any effect of (or couldn’t tolerate) first-line preventives, new medications have been available on the PBS since 2020. These medications block the action of CGRP.

    The most common PBS-listed anti-CGRP medications are injectable proteins called monoclonal antibodies (for example, galcanezumab and fremanezumab), and are self-administered by monthly injections.

    These drugs have quickly become a game-changer for those with intractable migraines. The convenience of these injectables contrast with botulinum toxin injections (also effective and PBS-listed for chronic migraine) which must be administered by a trained specialist.

    Up to half of adolescents and one-third of young adults are needle-phobic. If this includes you, tablet-form CGRP antagonists for migraine prevention are hopefully not far away.

    Data over the past five years suggest anti-CGRP medications are safe, effective and at least as well tolerated as traditional preventives.

    Nonetheless, these are used only after a number of cheaper and more readily available first-line treatments (all which have decades of safety data) have failed, and this also a criterion for their use under the PBS.

    Mark Slee, Associate Professor, Clinical Academic Neurologist, Flinders University and Anthony Khoo, Lecturer, Flinders University

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

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  • Ozempic vs Five Natural Supplements

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    Semaglutide (GLP-1 agonist) drugs Ozempic and Wegovy really do work for losing weight, provided one then remains on these expensive drugs for life. Dr. Jin Sung recommends a supplements-based approach, instead.

    Natural Alternatives

    Dr. Sung recommends:

    • Berberine, which increases production and secretion of GLP-1.
    • Probiotics, which increase GLP-1 secretion. In particular he recommends Akkermansia municiphila which secretes P9, and this protein stimulates GLP-1 production and secretion.
    • Psyllium, a soluble dietary fiber which will increase short-chain fatty acids which then help with increasing GLP-1.
    • Curcumin, which enhances L-cell numbers, in turn promoting and increasing GLP-1 secretion. Also, curcumin may prolong gastric emptying, and increase insulin sensitivity.
    • Ginseng, of which the bioactive compound stimulates secretion of GLP-1, and also has anti-diabetic effects.

    Dr. Sung explains more about each of these in his video:

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    Want to know more?

    You might enjoy our previous main feature looking at some of the pros and cons:

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    Take care!

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  • The Brain’s Way of Healing – by Dr. Norman Doidge

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    First, what this book isn’t: any sort of wishy-washy “think yourself better” fluff, and nor is it a “tapping into your Universal Divine Essence” thing.

    In contrast, Dr. Norman Doidge sticks with science, and the only “vibrational frequencies” involved are the sort that come from an MRI machine or similar.

    The author makes bold claims of the potential for leveraging neuroplasticity to heal many chronic diseases. All of them are neurological in whole or in part, ranging from chronic pain to Parkinson’s.

    How well are these claims backed up, you ask?

    The book makes heavy use of case studies. In science, case studies rarely prove anything, so much as indicate a potential proof of principle. Clinical trials are what’s needed to become more certain, and for Dr. Doidge’s claims, these are so far sadly lacking, or as yet inconclusive.

    Where the book’s strengths lie is in describing exactly what is done, and how, to effect each recovery. Specific exercises to do, and explanations of the mechanism of action. To that end, it makes them very repeatable for any would-be “citizen scientist” who wishes to try (in the cases that they don’t require special equipment).

    Bottom line: this book would be more reassuring if its putative techniques had enjoyed more clinical studies… But in the meantime, it’s a fair collection of promising therapeutic approaches for a number of neurological disorders.

    Click here to check out The Brain’s Way of Healing, and learn more!

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  • How To Get More Nutrition From The Same Food

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    How To Get More Out Of What’s On Your Plate

    Where does digestion begin? It’s not the stomach. It’s not even the mouth.

    It’s when we see and smell our food; maybe even hear it! “Sell the sizzle, not the steak” has a biological underpinning.

    At that point, when we begin to salivate, that’s just one of many ways that our body is preparing itself for what we’re about to receive.

    When we grab some ready-meal and wolf it down, we undercut that process. In the case of ready-meals, they often didn’t have much nutritional value, but even the most nutritious food isn’t going to do us nearly as much good if it barely touches the sides on the way down.

    We’re not kidding about the importance of that initial stage of our external senses, by the way:

    So, mindful eating is not just something for Instagrammable “what I eat in a day” aesthetic photos, nor is just for monks atop cold mountains. There is actual science here, and a lot of it.

    It starts with ingredients

    “Eating the rainbow” (no, Skittles do not count) is great health advice for getting a wide variety of micronutrients, but it’s also simply beneficial for our senses, too. Which, as above-linked, makes a difference to digestion and nutrient absorption.

    Enough is enough

    That phrase always sounds like an expression of frustration, “Enough is enough!”. But, really:

    Don’t overcomplicate your cooking, especially if you’re new to this approach. You can add in more complexities later, but for now, figure out what will be “enough”, and let it be enough.

    The kitchen flow

    Here we’re talking about flow in the Csikszentmihalyi sense of the word. Get “into the swing of things” and enjoy your time in the kitchen. Schedule more time than you need, and take it casually. Listen to your favourite music. Dance while you cook. Taste things as you go.

    There are benefits, by the way, not just to our digestion (in being thusly primed and prepared for eating), but also to our cognition:

    In The Zone: Flow State and Cognition in Older Adults

    Serve

    No, not just “put the food on the table”, but serve.

    Have a pleasant environment; with sensory pleasures but without too many sensory distractions. Think less “the news on in the background” and more smooth jazz or Mozart or whatever works for you. Use your favourite (small!) plates/bowls, silverware, glasses. Have a candle if you like (unscented!).

    Pay attention to presentation on the plate / in the bowl / in any “serve yourself” serving-things. Use a garnish (parsley is great if you want to add a touch of greenery without changing the flavor much). Crack that black pepper at the table. Make any condiments count (less “ketchup bottle” and more “elegant dip”).

    Take your time

    Say grace if that fits with your religious traditions, and/or take a moment to reflect on gratitude.

    In many languages there’s a pre-dinner blessing that most often translates to “good appetite”. This writer is fond of the Norwegian “Velbekommen”, and it means more like “May good come of it for you”, or “May it do you good”.

    Then, enjoy the food.

    For the most even of blood sugar levels, consider eating fiber, protein/fat, carbs, in that order.

    Why? See: 10 Ways To Balance Blood Sugars

    Chew adequately and mindfully. Put your fork (or spoon, or chopsticks, or whatever) down between bites. Drink water alongside your meal.

    Try to take at least 20 minutes to enjoy your meal, and/but any time you go to reach for another helping, take a moment to check in with yourself with regard to whether you are actually still hungry. If you’re not, and are just eating for pleasure, consider deferring that pleasure by saving the food for later.

    At this point, people with partners/family may be thinking “But it won’t be there later! Someone else will eat it!”, and… That’s fine! Be happy for them. You can cook again tomorrow. You prepared delicious wholesome food that your partner/family enjoyed, and that’s always a good thing.

    Want to know more about the science of mindful eating?

    Check out Harvard’s Dr. Lilian Cheung on Mindful Eating here!

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