
Boost Your Digestive Enzymes
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We’ll Try To Make This Easy To Digest
Do you have a digestion-related problem?
If so, you’re far from alone; around 40% of Americans have digestive problems serious enough to disrupt everyday life:
New survey finds forty percent of Americans’ daily lives are disrupted by digestive troubles
…which puts Americans just a little over the global average of 35%:
Mostly likely on account of the Standard American Diet, or “SAD” as it often gets abbreviated in scientific literature.
There’s plenty we can do to improve gut health, for example:
- Making Friends With Your Gut (You Can Thank Us Later)
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- How Much Difference Do Probiotic Supplements Make?
Today we’re going to be examining digestive enzyme supplements!
What are digestive enzymes?
Digestive enzymes are enzymes that break down food into stuff we can use. Important amongst them are:
- Protease: breaks down proteins (into amino acids)
- Amylase: breaks down starches (into sugars)
- Lipase: breaks down fats (into fatty acids)
All three are available as popular supplements to aid digestion. How does the science stack up for them?
Protease
For this, we only found animal studies like this one, but the results have been promising:
Amylase
Again, the studies for this alone (not combined with other enzymes) have been solely from animal agriculture; here’s an example:
The Effect of Exogenous Amylase Supplementation on the Nutritional Value of Peas
Lipase
Unlike for protease and amylase, now we have human studies as well, and here’s what they had to say:
❝Lipase supplementation significantly reduced stomach fullness without change of EGG.
Furthermore, lipase supplementation may be helpful in control of FD symptom such as postprandial symptoms❞
~ Dr. Seon-Young Park & Dr. Jong-Sun Rew
Read more: Is Lipase Supplementation before a High Fat Meal Helpful to Patients with Functional Dyspepsia?
(short answer: yes, it is)
More studies found the same, such as:
Lipase Supplementation before a High-Fat Meal Reduces Perceptions of Fullness in Healthy Subjects
All together now!
When we look at studies for combination supplementation of digestive enzymes, more has been done, and/but it’s (as you might expect) less specific.
The following paper gives a good rundown:
Pancrelipase Therapy: A Combination Of Protease, Amylase, & Lipase
Is it safe?
For most people it is quite safe, but if taking high doses for a long time it can cause problems, and also there may be complications if you have diabetes, are otherwise immunocompromised, or have some other conditions (listed towards the end of the above-linked paper, along with further information that we can’t fit in here).
As ever, check with your doctor/pharmacist if you’re not completely sure!
Want some?
We don’t sell them, but for your convenience, here’s an example product on Amazon that contains all three
Enjoy!
We’ll Try To Make This Easy To Digest
Do you have a digestion-related problem?
If so, you’re far from alone; around 40% of Americans have digestive problems serious enough to disrupt everyday life:
New survey finds forty percent of Americans’ daily lives are disrupted by digestive troubles
…which puts Americans just a little over the global average of 35%:
Mostly likely on account of the Standard American Diet, or “SAD” as it often gets abbreviated in scientific literature.
There’s plenty we can do to improve gut health, for example:
- Making Friends With Your Gut (You Can Thank Us Later)
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- How Much Difference Do Probiotic Supplements Make?
Today we’re going to be examining digestive enzyme supplements!
What are digestive enzymes?
Digestive enzymes are enzymes that break down food into stuff we can use. Important amongst them are:
- Protease: breaks down proteins (into amino acids)
- Amylase: breaks down starches (into sugars)
- Lipase: breaks down fats (into fatty acids)
All three are available as popular supplements to aid digestion. How does the science stack up for them?
Protease
For this, we only found animal studies like this one, but the results have been promising:
Amylase
Again, the studies for this alone (not combined with other enzymes) have been solely from animal agriculture; here’s an example:
The Effect of Exogenous Amylase Supplementation on the Nutritional Value of Peas
Lipase
Unlike for protease and amylase, now we have human studies as well, and here’s what they had to say:
❝Lipase supplementation significantly reduced stomach fullness without change of EGG.
Furthermore, lipase supplementation may be helpful in control of FD symptom such as postprandial symptoms❞
~ Dr. Seon-Young Park & Dr. Jong-Sun Rew
Read more: Is Lipase Supplementation before a High Fat Meal Helpful to Patients with Functional Dyspepsia?
(short answer: yes, it is)
More studies found the same, such as:
Lipase Supplementation before a High-Fat Meal Reduces Perceptions of Fullness in Healthy Subjects
All together now!
When we look at studies for combination supplementation of digestive enzymes, more has been done, and/but it’s (as you might expect) less specific.
The following paper gives a good rundown:
Pancrelipase Therapy: A Combination Of Protease, Amylase, & Lipase
Is it safe?
For most people it is quite safe, but if taking high doses for a long time it can cause problems, and also there may be complications if you have diabetes, are otherwise immunocompromised, or have some other conditions (listed towards the end of the above-linked paper, along with further information that we can’t fit in here).
As ever, check with your doctor/pharmacist if you’re not completely sure!
Want some?
We don’t sell them, but for your convenience, here’s an example product on Amazon that contains all three
Enjoy!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
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3 Ways To Biohack Your Teeth
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Dr. Ellie Phillips explains:
Creating the right environment:
Here are the promised three ways:
- Use your saliva: your saliva already contains the minerals your teeth need to rebuild enamel. Leave at least a couple of hours after eating or drinking to let saliva do its work.
- Eat mouth-friendly foods: support both digestion and oral health with foods like salad greens, celery, and beets that circulate minerals through your body. Include teeth-protective foods such as cheese and/or salty nuts, and also xylitol gum. Xylitol boosts healing saliva flow, nourishes helpful bacteria, and helps remove plaque. Best used as gum, as it’s good for your mouth but not so good for your gut.
- Follow your mouth’s circadian rhythm: saliva is strongest around midday and weakest at night. Go to bed with clean, protected teeth. The middle of the day is ideal for “mouth resting” (avoiding food and drink) to let your saliva do its work per item number one in this list.
As a bonus tip, Dr. Phillips also reminds us that a healthy gut improves mineral absorption and saliva composition, with nutrients reaching the mouth (via the bloodstream) about an hour after eating. Exercise or even gentle yoga can enhance improve this flow of nutrients in the bloodstream.
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:
Tooth Remineralization: How To Heal Your Teeth Naturally
Take care!
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Beetroot vs Eggplant – 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 beetroot to eggplant, we picked the beetroot.
Why?
It’s close!
In terms of macros, they’re equal on fiber, while beetroot has slightly more protein and carbs. In both cases, despite being quite firm vegetables when raw, they are nevertheless both mostly water. We’re calling this category a tie.
In the category of vitamins, beetroot has more of vitamins A, B2, B9, and C, while eggplant has more of vitamins B3, B5, B6, E, and K. That’s a marginal victory for eggplant.
When it comes to minerals, however, beetroot has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while eggplant is not higher in any minerals. A clear and easy win for beetroot this time.
In terms of polyphenols, both have good-but-different health-giving polyphenols to share, including the quercetin in beetroot and caffeic acid in eggplant—nothing that would tip one ahead of the other, though.
All in all, the categories added up are balanced, but beetroot won the minerals category much more convincingly than eggplant won the vitamins category, so we’re giving this one to beetroot, even if only on tie-breakers!
Of course, enjoy either or both; diversity is good 😎
Want to learn more?
You might like to read:
Beetroot For More Than Just Your Blood Pressure ← more beetroot benefits
Take care!
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The 3 Phases Of Fat Loss (& How To Do It Right!)
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.
Cori Lefkowith, of “Redefining Strength” and “Strength At Any Age” fame, has advice:
As easy as 1, 2, 3?
Any kind of fat loss plan will not work unless it takes into account that the body can and will adapt to a caloric deficit, meaning that constantly running a deficit will only ever yield short term results, followed by regaining weight (and feeling hungry the whole time). So, instead, if fat loss is your goal, you might want to consider doing it in these stages:
1. Lifestyle adjustments (main phase)
Focus on sustainable, gradual improvements in diet and workouts.
- Key strategies:
- Start with small, manageable changes, for example focusing on making your protein intake around 30–35% of your total calories.
- Track your current habits to identify realistic adjustments.
- Balance strength training and cardio, as maintaining your muscle is (and will remain) important.
- Signs of Progress:
- Slow changes in the numbers on the scale (up to 1 lb/week).
- Inches being lost (but probably not many), improved energy levels, and stable performance in workouts.
Caution: avoid feelings of extreme hunger or restriction. This is not supposed to be arduous.
2. Mini cut (short-term intensive)
Used for quick fat loss or breaking plateaus; lasts 7–14 days.
- Key strategies:
- Larger calorie deficit (e.g: 500 calories).
- High protein intake (40–50% of your total calories).
- Focus on strength training and reduce cardio, to avoid muscle loss.
- Signs of Progress:
- Rapid scale changes (up to 5 lbs/week).
- Reduced bloating, potential energy dips, and cravings.
- Temporary performance stagnation in workouts. Don’t worry about this; it’s expected and fine.
Caution: do not exceed 21 days, to avoid the metabolic adaptation that we talked about.
3. Diet break (rest & reset)
A maintenance period to recharge mentally and physically, typically lasting 7–21 days.
- Key strategies:
- Gradually increase calories (200–500) to maintenance level.
- Focus on performance goals and reintroducing foods you enjoy.
- Combine strength training with steady-state cardio.
- Signs of Progress:
- Increased energy, improved workout performance, and feeling fuller.
- Scale may fluctuate initially but stabilize or decrease by the end.
- Inches will be lost as muscle is built and fat is burned.
The purpose of this third stage is to prevent metabolic adaptation, regain motivation, and (importantly!) test maintenance.
For more on these and how best to implement them, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
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- Key strategies:
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Is surgery necessary for my endometriosis or suspected endo?
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.
If you live with pelvic pain, period pain, sex or bowel symptoms, you may have been told you could have endometriosis, and that surgery is the “gold standard” for diagnosis and treatment.
But over the past few weeks, questions have been raised about whether surgery is actually necessary for women to detect and treat endometriosis.
This week’s ABC Four Corners highlights stories of women undergoing repeated unnecessary surgeries for endometriosis which caused significant harm and left some women unable to have have children.
So where does that leave people who have or suspect they have endometriosis?
Surgery is not always necessary but can be helpful in some instances. But it’s never a simple yes-or-no decision. Let’s look at what the evidence says about who might benefit from surgery and when it’s unnecessary.
Alex Potemkin/Getty Images What is endometriosis and what is surgery for?
Endometriosis occurs when tissue similar to the lining of the uterus (womb) grows outside the uterus – usually in the pelvis or other areas. It affects about one in seven women and those presumed female at birth.
Surgery for endometriosis has two roles:
- diagnosis: seeing whether endometriosis lesions are present
- treatment: removing or destroying visible disease.
Surgery is no longer needed for diagnosis
Historically, laparoscopy (keyhole surgery) with biopsy was considered best to diagnose endometriosis. If tissue removed at surgery showed endometrial-type cells under the microscope (histology), diagnosis was confirmed.
However, endometriosis care is evolving with imaging and our understanding of pain science is improving. Australian and international guidelines now allow clinicians to diagnose endometriosis based on symptoms.
Deep and ovarian endometriosis can often be diagnosed with specialised ultrasound or MRI. This imaging can also help guide decisions about whether or not to undergo surgery.
So surgery is no longer required to “prove” a person has the condition.
When else might surgery be unnecessary?
Surgery shouldn’t be the first and only treatment option for endometriosis.
Surgery may not be needed if symptoms are manageable with hormonal therapy, allied and complementary health therapies, and lifestyle modification, or the risks of surgery outweigh the benefits.
Just because endometriosis is there, does not mean it causes the symptoms. Adenomyosis (a condition where endometrial-like tissue grows in the muscle wall of the uterus), irritable bowel syndrome, pelvic floor dysfunction and bladder pain syndrome can coexist with endometriosis.
Sometimes treating these other conditions can improve quality of life without surgery.
When might you consider surgery?
Surgery may an appropriate treatment when:
- pain is severe and persistent, and medical therapies have not helped
- imaging suggests deep endometriosis is affecting key organs such as the bowel, bladder or ureters, which can cause complications
- fertility is affected and other options have been explored.
In these cases, surgery is considered for treatment, not diagnosis, and should be performed by an expert clinician – especially for deep or complex disease.
Early surgery may provide symptom relief, but there is little evidence lesions rapidly worsen over time or that urgent surgery improves long-term outcomes.
Although laparoscopies are generally safe, they’re still performed under general anaesthesia, which comes with risks. Other risks from surgery include:
- bleeding or infections
- damage to bowel, bladder or ureters
- adhesion formation, where scar tissue forms and fuses to other parts of the pelvis.
Even after successful surgery, pain may return over time. This doesn’t mean surgery failed or was inappropriate. It means endometriosis and pelvic pain are chronic, complex conditions.
What if the surgeon doesn’t find anything?
Sometimes a surgeon looks inside the pelvis and doesn’t see endometriosis, or histopathology (the tissue taken for analysis in a laboratory) is negative.
This may mean the disease isn’t there, but sometimes it’s not that straightforward. Surgeons may miss a lesion that is microscopic or hidden in difficult-to-access areas such as the bowel.
Histopathology accuracy also depends on many factors. The diseased part of the lesion may be missed during analysis. If the lesions are surgically burnt away (ablated), or very tiny endometriosis lesions are cut out (excised), they may be destroyed by the surgical instruments, making pathology review impossible.
Other times, abnormal-looking areas are removed, when these are in fact not endometriosis.
Questions to help you decide
If you are considering surgery for endometriosis, it can help to ask your doctor:
- what is the goal of surgery?
- what does my imaging show?
- what are the alternatives?
- what other conditions do I have that may contribute to my symptoms?
- how might surgery alleviate these symptoms?
- what is your experience with complex endometriosis?
- what improvements in pain can I realistically expect?
- what are potential complications in my case?
A good surgical consultation should discuss your symptoms, priorities, past experiences and treatments, discuss benefits, limitations and uncertainties around diagnostic tests, and treatment options.
If you feel pressured into surgery, or your surgeon quickly suggests booking surgery without offering other options, seek a second opinion.
If you decide on surgery to manage pelvic pain, your clinician should offer other treatments, such as pelvic physiotherapy and/or medication, which can be used in conjunction.
For those who aren’t planning a pregnancy, evidence shows people who use a hormonal medication to suppress oestrogen after surgery have lower rates of recurrence than those who do not.
For some, surgery is transformative. For others, it offers limited relief. Individualised care is key. The goal is to improve quality of life, not simply to find endometriosis. That decision should be made with you, not for you.
Thanks to Adelaide University Adjunct Lecturer in Gynaecology Mathew Leonardi and Endometriosis Group Leader at Adelaide University’s Robinson Research Institute Louise Hull for their input into this article.
Jodie Avery, Research Co-Lead, Chronic Reproductive Health Conditions, Robinson Research Institute, Adelaide University and Alison Deslandes, PhD Candidate, Robinson Research Institute, Adelaide University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Hidden Cost Of Keto
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.
The ketogenic diet has a simple principle: eat very-low-carb, moderate-to-high fat, force the body to switch to burning fat for energy, by starving it of carbs.
Strengths:
- It’s good against refractory epilepsy in children (this is actually what it was created for)
- It can result in weight loss, which some people want
Weaknesses:
- It’s bad for the heart (low-carb is good for the heart, generally speaking, very-low-carb like the keto, however, is relatively bad for the heart)
- It increases the risk of kidney stones and can lead to renal failure
- Its weight-loss effects are short-term at best
- It increases osteoporosis risk, even in the short term, and especially in the long term
Rather than flood you with links for each of those, we’ll link to our main article about these pros and cons, here:
Ketogenic Diet: Burning Fat Or Burning Out?
That said, we will also quickly mention a few relevant things we’ve written about since that article, namely:
- Why Keto Fat Loss Doesn’t Work So Well For Women ← short version is that in response to a drop in carbohydrate intake (even if made of for with fat, calorie-wise) estrogen tries to save us from starving by prioritizing fat storage to outlast the famine we are obviously experiencing
- The Diets & Supplements That Can Mess Up Your Skin ← keto is in the #1 spot here
- How To Dodge The “Keto Flu” ← this is about the unwanted symptoms of being ketosis, something that is a goal in the ketogenic diet, those less favorable symptoms including bad breath, weight loss, appetite loss, increased fatigue and irritability, digestive issues, and insomnia
But aside from all that…
What else does the ketogenic diet do for us?
❝We’ve seen short-term studies and those just looking at weight, but not really any studies looking at what happens over the longer term or with other facets of metabolic health.❞
~ Dr. Molly Gallop
Researchers (Dr. Molly Gallop et al.) examined this issue, and found that the ketogenic diet reduced weight gain compared with an equal-calorie high-fat Western diet, but any weight that was gained was primarily fat mass rather than lean tissue.
Additionally, in a mouse study (because no ethics board would let them do this humans), they found even when they stayed lean, mice on the ketogenic diet developed fatty liver disease, showing severe liver damage and impaired liver function.
So, what was going on? Let’s break it down…
- Blood lipid changes: the diet caused hyperlipidemia, meaning excess fats accumulated in the blood and the liver rather than being safely metabolized.
- Blood sugar dysregulation: after initial low blood sugar and insulin levels, mice showed extreme and prolonged blood glucose spikes when carbohydrates were reintroduced.
- Insulin secretion problem: the glucose intolerance was driven by impaired insulin release from pancreatic beta cells, not by insulin resistance.
- Cellular mechanisms disrupted: pancreatic cells showed endoplasmic reticulum and Golgi stress that disrupted insulin granule trafficking and secretion.
However, because of the same mechanism that often stops women from losing weight on the ketogenic diet, female mice were more resistant to the liver damage than male mice, who were the most adversely affected by that one.
You can read the paper in full, here: A long-term ketogenic diet causes hyperlipidemia, liver dysfunction, and glucose intolerance from impaired insulin secretion
Want to learn more?
For liver-healthier dietary approaches, you might want to consider:
Top Diets & Fasting vs Fatty Liver: What’s Best?
…and for a more comprehensive overview:
Which Diet? Top Diets Ranked By Experts ← a panel of 69 doctors and nutritionists examine the evidence for 38 diets, and score them in 21 categories (e.g. best for weight loss, best for heart, best against diabetes, best for the liver, etc).
Take care, and enjoy!
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Chickpeas vs Peas – 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 chickpeas to peas, we picked the chickpeas.
Why?
Both are great! But…
In terms of macros, chickpeas have more protein, fiber, and carbs, the ratio of which latter two also gives them the lower glycemic index. It’s worth noting that peas are not far behind chickpeas here, but by the numbers, it’s a win for chickpeas in this category.
In the category of vitamins, chickpeas have more of vitamins B9, E, and choline, while peas have more of vitamins A, B1, B2, B3, B5, B6, C, and K. So, a win for peas this time!
When it comes to minerals, however, chickpeas have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while peas are not higher in any minerals.
Adding up the sections gives a 2:1 victory for chickpeas, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
Plant vs Animal Protein: Head to Head
Enjoy!
Don’t Forget…
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