Fast Diet, Fast Exercise, Fast Improvements

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Diet & Exercise, Optimized

This is Dr. Michael Mosley. He originally trained in medicine with the intention of becoming a psychiatrist, but he grew disillusioned with psychiatry as it was practised, and ended up pivoting completely into being a health educator, in which field he won the British Medical Association’s Medical Journalist of the Year Award.

He also died under tragic circumstances very recently (he and his wife were vacationing in Greece, he went missing while out for a short walk on the 5th of June, appears to have got lost, and his body was found 100 yards from a restaurant on the 9th). All strength and comfort to his family; we offer our small tribute here today in his honor.

The “weekend warrior” of fasting

Dr. Mosley was an enjoyer (and proponent) of intermittent fasting, which we’ve written about before:

Fasting Without Crashing? We Sort The Science From The Hype

However, while most attention is generally given to the 16:8 method of intermittent fasting (fast for 16 hours, eat during an 8 hour window, repeat), Dr. Mosley preferred the 5:2 method (which generally means: eat at will for 5 days, then eat a reduced calorie diet for the other 2 days).

Specifically, he advocated putting that cap at 800 kcal for each of the weekend days (doesn’t have to be specifically the weekend).

He also tweaked the “eat at will for 5 days” part, to “eat as much as you like of a low-carb Mediterranean diet for 5 days”:

❝The “New 5:2” approach involves restricting calories to 800 on fasting days, then eating a healthy lower carb, Mediterranean-style diet for the rest of the week.

The beauty of intermittent fasting means that as your insulin sensitivity returns, you will feel fuller for longer on smaller portions. This is why, on non-fasting days, you do not have to count calories, just eat sensible portions. By maintaining a Mediterranean-style diet, you will consume all of the healthy fats, protein, fibre and fresh plant-based food that your body needs.❞

~ Dr. Michael Mosley

Read more: The Fast 800 | The New 5:2

And about that tweaked Mediterranean Diet? You might also want to check out:

Four Ways To Upgrade The Mediterranean Diet

Knowledge is power

Dr. Mosley encouraged the use of genotyping tests for personal health, not just to know about risk factors, but also to know about things such as, for example, whether you have the gene that makes you unable to gain significant improvements in aerobic fitness by following endurance training programs:

The Real Benefit Of Genetic Testing

On which note, he himself was not a fan of exercise, but recognised its importance, and instead sought to minimize the amount of exercise he needed to do, by practising High Intensity Interval Training. We reviewed a book of his (teamed up with a sports scientist) not long back; here it is:

Fast Exercise: The Simple Secret of High Intensity Training – by Dr. Michael Mosley & Peta Bee

You can also read our own article on the topic, here:

How To Do HIIT (Without Wrecking Your Body)

Just One Thing…

As well as his many educational TV shows, Dr. Mosley was also known for his radio show, “Just One Thing”, and a little while ago we reviewed his book, effectively a compilation of these:

Just One Thing: How Simple Changes Can Transform Your Life – by Dr. Michael Mosley

Enjoy!

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  • Anti-Inflammatory Brownies

    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.

    Brownies are usually full of sugar, butter, and flour. These ones aren’t! Instead, they’re full of fiber (good against inflammation), healthy fats, and anti-inflammatory polyphenols:

    You will need

    • 1 can chickpeas (keep half the chickpea water, also called aquafaba, as we’ll be using it)
    • 4 oz of your favorite nut butter (substitute with tahini if you’re allergic to nuts)
    • 3 oz rolled oats
    • 2 oz dark chocolate chips (or if you want the best quality: dark chocolate, chopped into very small pieces)
    • 3 tbsp of your preferred plant milk (this is an anti-inflammatory recipe and unfermented dairy is inflammatory)
    • 2 tbsp cocoa powder (pure cacao is best)
    • 1 tbsp glycine (if unavailable, use 2 tbsp maple syrup, and skip the aquafaba)
    • 2 tsp vanilla extract
    • ½ tsp baking powder
    • ¼ tsp low-sodium salt

    Method

    (we suggest you read everything at least once before doing anything)

    1) Preheat the oven to 350℉ / 180℃, and line a 7″ cake tin with baking paper.

    2) Blend the oats in a food processor, until you have oat flour.

    3) Add all the remaining ingredients except the dark chocolate chips, and process until the mixture resembles cookie dough.

    3) Transfer to a bowl, and fold in the dark chocolate chips, distributing evenly.

    4) Add the mixture to the cake tin, and smooth the surface down so that it’s flat and even. Bake for about 25 minutes, and let them cool in the tin for at least 10 minutes, but longer is better, as they will firm up while they cool. Cut into cubes when ready to serve:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

    Share This Post

  • Move over, COVID and Flu! We Have “Hybrid Viruses” To Contend With Now

    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.

    Move over, COVID and Flu! We have “hybrid viruses” to contend with now

    COVID and influenza viruses can be serious, of course, so let’s be clear up front that we’re not being dismissive of those. But, most people are hearing a lot about them, whereas respiratory syncytial virus (RSV) has flown under a lot of radars.

    Simply put, until recently it hasn’t been considered much of a threat except to the young, the old, or people with other respiratory illnesses. Only these days, the prevalence of “other respiratory illnesses” is a lot higher than it used to be!

    It’s not just a comorbidity

    It’s easy to think “well of course if you have more than one illness at once, especially similar ones, that’s going to suck” but it’s a bit more than that; it produces newer, more interesting, hybrid viruses. Here’s a research paper from last year’s “flu season”:

    Coinfection by influenza A virus and respiratory syncytial virus produces hybrid virus particles

    Best to be aware of this if you’re in the “older” age-range

    It’s not just that the older we are, the more likely we are to get it. Critically, the older we are, the more likely we are to be hospitalized by it.

    And..the older we are, the less likely we are to come back from hospital if hospitalized by it.

    Some years back, the intensive care and mortality rates for people over the age of 65 were 8% and 7%, respectively:

    Respiratory syncytial virus infection in elderly and high-risk adults

    …but a new study this year has found the rates like to be 2.2x that, i.e. 15% intensive care rate and 18% mortality, respectively:

    Adjusting for Case Under-Ascertainment in Estimating RSV Hospitalisation Burden of Older Adults in High-Income Countries: a Systematic Review and Modelling Study

    Want to know more?

    Here are some hot-off-the-press news articles on the topic:

    And as for what to do…

    Same general advice as for COVID and Flu, just, ever-more important:

    • Try to keep to well-ventilated places as much as possible
    • Get any worrying symptoms checked out quickly
    • Mask up when appropriate
    • Get your shots as appropriate

    See also:

    Harvard Health Review | Fall shots: Who’s most vulnerable to RSV, COVID, and the flu, and which shots are the right choice for you to help protect against serious illness and hospitalization?

    Stay safe!

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  • What Most People Don’t Know About Hearing Aids

    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.

    Dr. Juliëtte Sterkens, a doctor of audiology, makes things clearer in this TEDx talk:

    The sound of the future

    Half of all adults experience hearing loss by the age of 75, and by 85, that goes up to two thirds. Untreated hearing loss leads to depression, social isolation, cognitive decline, and even an increased fall risk.

    It’s not just about reduced volume though; Dr. Sterkens points out that for many (like this writer!) it’s more a matter of unequal pitch perception and difficulty in speech clarity. Most hearing aids just amplify sound, and don’t fully restore clarity, especially beyond a short range.

    However, technology keeps marching forwards there have been improvements in the move from analog to digital, and today’s bluetooth-enabled hearing aids often do a lot better, especially in the case of things like TV transmitters and clip-on microphones.

    Out and about, you might see signs sometimes saying “Hearing Loop Enabled”, and those transmit sound directly to telecoil-equipped hearing aids—venues with public address systems are legally required to provide hearing accommodations like this. Many hearing aids include telecoils, but users often aren’t informed or don’t have them activated, which is unfortunate, because telecoils improve hearing dramatically in loop-enabled venues.

    Dr. Sterkens makes a plea for us to, as applicable,

    • Activate telecoils and insist on them in new hearing aids.
    • Advocate for assistive listening systems in public venues.
    • Use available resources like the Hearing Loss Association of America for tools and information.
    • Familiarize ourselves with accessibility laws and report non-compliance.
    • Aim to make the world more accessible for people with hearing loss through advocacy, technology, and awareness.

    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 to read:

    Dealing With Hearing Loss

    Take care!

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Related Posts

  • A Cold Shower A Day Keeps The Doctor Away?
  • Paving The Way To Good Health

    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.

    This is Dr. Michelle Tollefson. She’s a gynecologist, and a menopause and lifestyle medicine expert. She’s also a breast cancer survivor, and, indeed, thriver.

    So, what does she want us to know?

    A Multivector Approach To Health

    There’s a joke that goes: a man is trapped in a flooding area, and as the floodwaters rise, he gets worried and begins to pray, but he is interrupted when some people come by on a raft and offer him to go with them. He looks at the rickety raft and says “No, you go on, God will spare me”. He returns to his prayer, and is further interrupted by a boat and finally a helicopter, and each time he gives the same response. He drowns, and in the afterlife he asks God “why didn’t you spare me from the flood?”, and God replies “I sent a raft, a boat, and a helicopter; what more did you want?!”

    People can be a bit the same when it comes to different approaches to cancer and other serious illness. They are offered chemotherapy and say “No, thank you, eating fruit will spare me”.

    Now, this is not to trivialize those who decline aggressive cancer treatments for other reasons such as “I am old and would rather not go through that; I’d rather have a shorter life without chemo than a longer life with it”—for many people that’s a valid choice.

    But it is to say: lifestyle medicine is, mostly, complementary medicine.

    It can be very powerful! It can make the difference between life and death! Especially when it comes to things like cancer, diabetes, heart disease, etc.

    But it’s not a reason to decline powerful medical treatments if/when those are appropriate. For example, in Dr. Tollefson’s case…

    Synergistic health

    Dr. Tollefson, herself a lifestyle medicine practitioner and gynecologist (and having thus done thousands of clinical breast exams for other people, screening for breast cancer), says she owes her breast cancer survival to two things, or rather two categories of things:

    1. a whole-food, plant predominant diet, daily physical activity, prioritizing sleep, minimizing stress, and a strong social network
    2. a bilateral mastectomy, 16 rounds of chemotherapy, removal of her ovaries, and several reconstructive surgeries

    Now, one may wonder: if the first thing is so good, why need the second?

    Or on the flipside: if the second thing was necessary, what was the point of the first?

    And the answer she gives is: the first thing was the reason she was able to make it through the second thing.

    And on the next level: the second thing was the reason she’s still around to talk about the first thing.

    In other words: she couldn’t have done it with just one or the other.

    A lot of medicine in general, and lifestyle medicine in particular, is like this. If we note that such-and-such a thing decreases our risk of cancer mortality by 4%, that’s a small decrease, but it can add up (and compound!) if it’s surrounded by other things that also each decrease the risk by 12%, 8%, 15%, and so on.

    Nor is this only confined to cancer, nor only to the positives.

    Let’s take cardiovascular disease: if a person smokes, drinks, eats red meat, stresses, and has a wild sleep schedule, you can imagine those risk factors add up and compound.

    If this person and another with a heart-healthy lifestyle both have a stroke (it can happen to anyone, even if it’s less likely in this case), and both need treatment, then two things are true:

    • They are both still going to need treatment (medicines, and possibly a thrombectomy)
    • The second person is most likely to recover, and most likely to recover more quickly and easily

    The second person can be said to have paved the way to their recovery, with their lifestyle.

    Which is really important, because a lot of people think “what’s the point in living so healthily if [disease] strikes anyway?” and the answer is:

    A very large portion of your recovery is predicated on how you lived your life before The Bad Thing™ happened, and that can be the difference between bouncing back quickly and a long struggle back to health.

    Or the difference between a long struggle back to health, or a short struggle followed by rapid decline and death.

    In short:

    Play the odds, improve your chances with lifestyle medicine. Enjoy those cancer-fighting fruits:

    Top 8 Fruits That Prevent & Kill Cancer

    …but also, get your various bits checked when appropriate; we know, mammograms and prostate checks etc are not usually the highlight of most people’s days, but they save lives. And if it turns out you need serious medical interventions, consider them seriously.

    And, by all means, enjoy mood-boosting nutraceuticals such as:

    12 Foods That Fight Depression & Anxiety

    …but also recognize that sometimes, your brain might have an ongoing biochemical problem that a tablespoon of pumpkin seeds isn’t going to fix.

    And absolutely, you can make lifestyle adjustments to reduce the risks associated with menopause, for example:

    Menopause, & How Lifestyle Continues To Matter “Postmenopause”

    …but also be aware that if the problem is “not enough estrogen”, sometimes to solution is “take estrogen”.

    And so on.

    Want to know Dr. Tollefson’s lifestyle recommendations?

    Most of them will not be a surprise to you, and we mentioned some of them above (a whole-food, plant predominant diet, daily physical activity, prioritizing sleep, minimizing stress, and a strong social network), but for more specific recommendations, including numbers etc, enjoy:

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

    Take care!

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  • The Intelligence Trap – by David Robson

    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’re including this one under the umbrella of “general wellness”, because it happens that a lot of very intelligent people make stunningly unfortunate choices sometimes, for reasons that may baffle others.

    The author outlines for us the various reasons that this happens, and how. From the famous trope of “specialized intelligence in one area”, to the tendency of people who are better at acquiring knowledge and understanding to also be better at acquiring biases along the way, to the hubris of “I am intelligent and therefore right as a matter of principle” thinking, and many other reasons.

    Perhaps the greatest value of the book is the focus on how we can avoid these traps, narrow our bias blind spots, and play to our strengths while paying full attention to our weaknesses.

    The style is very readable, despite having a lot of complex ideas discussed along the way. This is entirely to be expected of this author, an award-winning science writer.

    Bottom line: if you’d like to better understand the array of traps that disproportionately catch out the most intelligent people (and how to spot such), then this is a great book for you.

    Click here to check out The Intelligence Trap, and be more wary!

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  • Triphala Against Cognitive Decline, Obesity, & More

    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.

    Triphala is not just one thing, it is a combination of three plants being used together as one medicine:

    1. Alma (Emblica officinalis)
    2. Bibhitaki (Terminalia bellirica)
    3. Haritaki (Terminalia chebula)

    …generally prepared in a 1:1:1 ratio.

    This is a traditional preparation from ayurveda, and has enjoyed thousands of years of use in India. In and of itself, ayurveda is classified as a pseudoscience (literally: it doesn’t adhere to scientific method; instead, it merely makes suppositions that seem reasonable and acts on them), but that doesn’t mean it doesn’t still have a lot to offer—because, simply put, a lot of ayurvedic medicines work (and a lot don’t).

    So, ayurveda’s unintended job has often been finding things for modern science to test.

    For more on ayurveda: Ayurveda’s Contributions To Science (Without Being Itself Rooted in Scientific Method)

    So, under the scrutiny of modern science, how does triphala stand up?

    Against cognitive decline

    It has most recently come to attention because one of its ingredients, the T. chebula, has been highlighted as effective against mild cognitive impairment (MCI) by several mechanisms of action, via its…

    ❝171 chemical constituents and 11 active constituents targeting MCI, such as flavonoids, which can alleviate MCI, primarily through its antioxidative, anti-inflammatory, and neuroprotective properties. T. Chebula shows potential as a natural medicine for the treatment and prevention of MCI.

    Read in full: The potential of Terminalia chebula in alleviating mild cognitive impairment: a review

    The review was quite groundbreaking, to the extent that it got a pop-science article written about it:

    New review suggests evaluating Tibetan medicinal herb as potential treatment for mild cognitive impairment

    We’d like to talk about those 11 active constituents in particular, but we don’t have room for all of them, so we’ll mention that one of them is quercetin, which we’ve written about before:

    Fight Inflammation & Protect Your Brain, With Quercetin

    For gut health

    It’s also been found to improve gut health by increasing transit time, that is to say, how slowly things move through your gut. Counterintuitively, this reduces constipation (without being a laxative), by giving your gut more time to absorb everything it needs to, and more time for your gut bacteria to break down the things we can’t otherwise digest:

    A comparative evaluation of intestinal transit time of two dosage forms of Haritaki [Terminalia chebula Retz.]

    For weight management

    Triphala can also aid with weight reduction, particularly in the belly area, by modulating our insulin responses to improve insulin sensitivity:

    Efficacy of [triphala], a combination of three medicinal plants in the treatment of obesity; A randomized controlled trial

    Want to try some?

    We don’t sell it, but here for your convenience is an example product on Amazon 😎

    Enjoy!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

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