Eggs: Nutritional Powerhouse or Heart-Health Timebomb?

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Eggs: All Things In Moderation?

We asked you for your (health-related) opinion on eggs. We specified that, for the sake of simplicity, let’s say that they are from happy healthy backyard hens who enjoy a good diet.

Apparently this one wasn’t as controversial as it might have been! We (for myth-busting purposes) try to pick something polarizing and sometimes even contentious for our Friday editions, and pick apart what science lies underneath public perceptions.

However, more than half (in fact, 60%) of the subscribers who voted in the poll voted for “Eggs are nutritionally beneficial as part of a balanced diet”, which very moderate statement is indeed pretty much the global scientific consensus.

Still, we’ve a main feature to write, so let’s look at the science, and what the other 40% had in mind:

Eggs are ruinous to health, especially cardiometabolic health: True or False?

False, per best current science, anyway!

Scientific consensus has changed over the years. We learned about cholesterol, then we learned about different types of cholesterol, and now we’ve even learned about in some instances even elevated levels of “bad” cholesterol aren’t necessarily a cause of cardiometabolic disorders so much as a symptom—especially in women.

Not to derail this main feature about eggs (rather than just cholesterol), but for those who missed it, this is actually really interesting: basically, research (pertaining to the use of statins) has found that in women, higher LDL levels aren’t anywhere near the same kind of risk factor as they are for men, and thus may mean that statins (whose main job is reducing LDL) may be much less helpful for women than for men, and more likely to cause unwanted serious side effects in women.

Check out our previous main feature about this: Statins: His & Hers?

But, for back on topic, several large studies (totalling 177,000 people in long-term studies in 50 countries) found:

❝Results from the three cohorts and from the updated meta-analysis show that moderate egg consumption (up to one egg per day) is not associated with cardiovascular disease risk overall, and is associated with potentially lower cardiovascular disease risk in Asian populations.❞

Source: Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis

Egg whites are healthy (protein); egg yolks are not (cholesterol): True or False?

True and False, respectively. That is to say, egg whites are healthy (protein), and egg yolks are also healthy (many nutrients).

We talked a bit already about cholesterol, so we’ll not rehash that here. As to the rest:

Eggs are one of the most nutritionally dense foods around. After all, they have everything required to allow a cluster of cells to become a whole baby chick. That’s a lot of body-building!

They’re even more nutritionally heavy-hitters if you get omega-3 enriched eggs, which means the hens were fed extra omega-3, usually in the form of flax seeds.

Also, free-range is better healthwise than others. Do bear in mind that unless they really are from your backyard, or a neighbor’s, chances are that the reality is not what the advertising depicts, though. There are industry minimum standards to be able to advertise as “free-range”, and those standards are a) quite low b) often ignored, because an occasional fine is cheaper than maintaining good conditions.

So if you can look after your own hens, or get them from somewhere that you can see for yourself how they are looked after, so much the better!

Check out the differences side-by-side, though:

Pastured vs Omega-3 vs “Conventional” Eggs: What’s the Difference?

Stallone-style 12-egg smoothies are healthy: True or False?

False, at least if taken with any regularity. One can indeed have too much of a good thing.

So, what’s the “right amount” to eat?

It may vary depending on individual factors (including age and ethnicity), but a good average, according to science, is to keep it to 3 eggs or fewer per day. There are a lot of studies, but we only have so much room here, so we’ll pick one. Its findings are representative of (and in keeping with) the many other studies we looked at, so this seems uncontroversial scientifically:

❝Intake of 1 egg/d was sufficient to increase HDL function and large-LDL particle concentration; however, intake of 2-3 eggs/d supported greater improvements in HDL function as well as increased plasma carotenoids. Overall, intake of ≤3 eggs/d favored a less atherogenic LDL particle profile, improved HDL function, and increased plasma antioxidants in young, healthy adults.❞

Source: Intake of up to 3 Eggs per Day Is Associated with Changes in HDL Function and Increased Plasma Antioxidants in Healthy, Young Adults

Enjoy!

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  • Bird Flu Is Bad for Poultry and Dairy Cows. It’s Not a Dire Threat for Most of Us — Yet.

    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.

    Headlines are flying after the Department of Agriculture confirmed that the H5N1 bird flu virus has infected dairy cows around the country. Tests have detected the virus among cattle in nine states, mainly in Texas and New Mexico, and most recently in Colorado, said Nirav Shah, principal deputy director at the Centers for Disease Control and Prevention, at a May 1 event held by the Council on Foreign Relations.

    A menagerie of other animals have been infected by H5N1, and at least one person in Texas. But what scientists fear most is if the virus were to spread efficiently from person to person. That hasn’t happened and might not. Shah said the CDC considers the H5N1 outbreak “a low risk to the general public at this time.”

    Viruses evolve and outbreaks can shift quickly. “As with any major outbreak, this is moving at the speed of a bullet train,” Shah said. “What we’ll be talking about is a snapshot of that fast-moving train.” What he means is that what’s known about the H5N1 bird flu today will undoubtedly change.

    With that in mind, KFF Health News explains what you need to know now.

    Q: Who gets the bird flu?

    Mainly birds. Over the past few years, however, the H5N1 bird flu virus has increasingly jumped from birds into mammals around the world. The growing list of more than 50 species includes seals, goats, skunks, cats, and wild bush dogs at a zoo in the United Kingdom. At least 24,000 sea lions died in outbreaks of H5N1 bird flu in South America last year.

    What makes the current outbreak in cattle unusual is that it’s spreading rapidly from cow to cow, whereas the other cases — except for the sea lion infections — appear limited. Researchers know this because genetic sequences of the H5N1 viruses drawn from cattle this year were nearly identical to one another.

    The cattle outbreak is also concerning because the country has been caught off guard. Researchers examining the virus’s genomes suggest it originally spilled over from birds into cows late last year in Texas, and has since spread among many more cows than have been tested. “Our analyses show this has been circulating in cows for four months or so, under our noses,” said Michael Worobey, an evolutionary biologist at the University of Arizona in Tucson.

    Q: Is this the start of the next pandemic?

    Not yet. But it’s a thought worth considering because a bird flu pandemic would be a nightmare. More than half of people infected by older strains of H5N1 bird flu viruses from 2003 to 2016 died. Even if death rates turn out to be less severe for the H5N1 strain currently circulating in cattle, repercussions could involve loads of sick people and hospitals too overwhelmed to handle other medical emergencies.

    Although at least one person has been infected with H5N1 this year, the virus can’t lead to a pandemic in its current state. To achieve that horrible status, a pathogen needs to sicken many people on multiple continents. And to do that, the H5N1 virus would need to infect a ton of people. That won’t happen through occasional spillovers of the virus from farm animals into people. Rather, the virus must acquire mutations for it to spread from person to person, like the seasonal flu, as a respiratory infection transmitted largely through the air as people cough, sneeze, and breathe. As we learned in the depths of covid-19, airborne viruses are hard to stop.

    That hasn’t happened yet. However, H5N1 viruses now have plenty of chances to evolve as they replicate within thousands of cows. Like all viruses, they mutate as they replicate, and mutations that improve the virus’s survival are passed to the next generation. And because cows are mammals, the viruses could be getting better at thriving within cells that are closer to ours than birds’.

    The evolution of a pandemic-ready bird flu virus could be aided by a sort of superpower possessed by many viruses. Namely, they sometimes swap their genes with other strains in a process called reassortment. In a study published in 2009, Worobey and other researchers traced the origin of the H1N1 “swine flu” pandemic to events in which different viruses causing the swine flu, bird flu, and human flu mixed and matched their genes within pigs that they were simultaneously infecting. Pigs need not be involved this time around, Worobey warned.

    Q: Will a pandemic start if a person drinks virus-contaminated milk?

    Not yet. Cow’s milk, as well as powdered milk and infant formula, sold in stores is considered safe because the law requires all milk sold commercially to be pasteurized. That process of heating milk at high temperatures kills bacteria, viruses, and other teeny organisms. Tests have identified fragments of H5N1 viruses in milk from grocery stores but confirm that the virus bits are dead and, therefore, harmless.

    Unpasteurized “raw” milk, however, has been shown to contain living H5N1 viruses, which is why the FDA and other health authorities strongly advise people not to drink it. Doing so could cause a person to become seriously ill or worse. But even then, a pandemic is unlikely to be sparked because the virus — in its current form — does not spread efficiently from person to person, as the seasonal flu does.

    Q: What should be done?

    A lot! Because of a lack of surveillance, the U.S. Department of Agriculture and other agencies have allowed the H5N1 bird flu to spread under the radar in cattle. To get a handle on the situation, the USDA recently ordered all lactating dairy cattle to be tested before farmers move them to other states, and the outcomes of the tests to be reported.

    But just as restricting covid tests to international travelers in early 2020 allowed the coronavirus to spread undetected, testing only cows that move across state lines would miss plenty of cases.

    Such limited testing won’t reveal how the virus is spreading among cattle — information desperately needed so farmers can stop it. A leading hypothesis is that viruses are being transferred from one cow to the next through the machines used to milk them.

    To boost testing, Fred Gingrich, executive director of a nonprofit organization for farm veterinarians, the American Association of Bovine Practitioners, said the government should offer funds to cattle farmers who report cases so that they have an incentive to test. Barring that, he said, reporting just adds reputational damage atop financial loss.

    “These outbreaks have a significant economic impact,” Gingrich said. “Farmers lose about 20% of their milk production in an outbreak because animals quit eating, produce less milk, and some of that milk is abnormal and then can’t be sold.”

    The government has made the H5N1 tests free for farmers, Gingrich added, but they haven’t budgeted money for veterinarians who must sample the cows, transport samples, and file paperwork. “Tests are the least expensive part,” he said.

    If testing on farms remains elusive, evolutionary virologists can still learn a lot by analyzing genomic sequences from H5N1 viruses sampled from cattle. The differences between sequences tell a story about where and when the current outbreak began, the path it travels, and whether the viruses are acquiring mutations that pose a threat to people. Yet this vital research has been hampered by the USDA’s slow and incomplete posting of genetic data, Worobey said.

    The government should also help poultry farmers prevent H5N1 outbreaks since those kill many birds and pose a constant threat of spillover, said Maurice Pitesky, an avian disease specialist at the University of California-Davis.

    Waterfowl like ducks and geese are the usual sources of outbreaks on poultry farms, and researchers can detect their proximity using remote sensing and other technologies. By zeroing in on zones of potential spillover, farmers can target their attention. That can mean routine surveillance to detect early signs of infections in poultry, using water cannons to shoo away migrating flocks, relocating farm animals, or temporarily ushering them into barns. “We should be spending on prevention,” Pitesky said.

    Q: OK it’s not a pandemic, but what could happen to people who get this year’s H5N1 bird flu?

    No one really knows. Only one person in Texas has been diagnosed with the disease this year, in April. This person worked closely with dairy cows, and had a mild case with an eye infection. The CDC found out about them because of its surveillance process. Clinics are supposed to alert state health departments when they diagnose farmworkers with the flu, using tests that detect influenza viruses, broadly. State health departments then confirm the test, and if it’s positive, they send a person’s sample to a CDC laboratory, where it is checked for the H5N1 virus, specifically. “Thus far we have received 23,” Shah said. “All but one of those was negative.”

    State health department officials are also monitoring around 150 people, he said, who have spent time around cattle. They’re checking in with these farmworkers via phone calls, text messages, or in-person visits to see if they develop symptoms. And if that happens, they’ll be tested.

    Another way to assess farmworkers would be to check their blood for antibodies against the H5N1 bird flu virus; a positive result would indicate they might have been unknowingly infected. But Shah said health officials are not yet doing this work.

    “The fact that we’re four months in and haven’t done this isn’t a good sign,” Worobey said. “I’m not super worried about a pandemic at the moment, but we should start acting like we don’t want it to happen.”

    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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  • Bridging The Generation Gap Over The Holidays

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    Often seen as a time for family connection, this same holiday period is often experienced as a time of family tension. But it doesn’t have to be that way!

    Hopefully this will be of benefit to readers of all ages, but we’re going to write with the largest age-group of our readership, which is people who are most likely to have Gen-Z grandkids.

    why are we writing about this?

    Not only are health and happiness closely linked, and not only is mental health also just health, but… In terms of the healthy longevity secrets of the “Blue Zones”, strong intergenerational connections are usually a feature.

    First, the obvious:

    Any holiday tensions, of course, don’t usually start with grandkids, and are more likely amongst the adults, but some points of friction can be the same:

    • Differences of opinion on political/social/economic issues
    • Difference of opinion on parenting/dating choices
    • Differences of opinion on life priorities

    And yes, by the way, that includes even young teens (and perhaps younger) having opinions on these things—we are living in an information age, and this does mean a lot of information is a lot more accessible than it used to be, including for kids. Problems (at all ages) may occur when someone is only really exposed to views from within a certain “bias bubble”, but for better or worse, most people will have an opinion on most well-known things.

    As a general rule of thumb, all of these differences of opinion can be shelved if (and only if) those involved seek to avoid conflict. And while age is no guarantee of maturity, often it’ll be the older person(s) in the strongest position to redirect things. So, have a stack of “safe” topics up your sleeve.

    Bonus: you can also have non-conversational distractions up your sleeve! These may be kitchen-related, for example (time to produce something distracting, or if the nascent conflict was only between you and one other person, time to go check on something, thus removing yourself from the situation).

    Next, about “family time” and technology

    It can be tempting to try to have a “phones away” rule, but this will tend to only exacerbate a younger person’s withdrawal.

    Better: ask (with a tone of cheerful curiosity, not accusation) about what captures their attention so. Ask about their favorite YouTubers or TikTokers or whatever it is that it is for them. Learn about that Subreddit.

    Or maybe (more likely for Millennials) they were following what is going on in the world via social media, which takes on an intermediary role for the delivery of world news. Hopefully this won’t run into the differences of opinion that we mentioned up top, but it could also be a perfectly good avenue of conversation, and maybe there’s more common ground than you might expect.

    Meanwhile, if you’re the older generation present, chances are your own social media use is more about the human element. That’s great, but watch out:

    A common faux pas is taking pictures without asking, let alone posting them online without asking. For many people this may seem an odd thing to object to, but generationally speaking, the younger someone is (down to the upper single digits, anyway) the more likely they might feel strongly about this. So, ask first.

    The reason, by the way, is that in this age of digital hypervisibility, what we choose to share online can be a deeply personal thing. And, say what you will about the pros or cons of someone carefully curating an image of how they wish to be seen, shortcutting through that for them with a candid photo posted on Facebook will not endear you to them, even if you can’t see anything wrong with the photo in question, for example.

    See also: Make Social Media Work For Your Mental Health

    Show an interest, but don’t interrogate

    This one doesn’t take too much explanation. If people want to share about their lives, they’ll need only the smallest nudge to do so. If someone passes up an opportunity to talk about something you showed an interest in, chances are they have their own reasons for not wanting to talk about it. This might be hurtful if you feel like they’re keeping you out of their life, but the best way to get them to talk to you is just to be a good listener—not an interrogator that they have to dodge.

    For some powerful tools on this, see: Listening, Better

    Lastly, if things aren’t so good…

    43% of people are currently experiencing some sort of familial estrangement, so if that’s you, you’re not on your own.

    Sometimes, it really is too late to fix things, but sometimes it isn’t; we put together a guide that might help:

    Family Estrangement & How To Fix It

    Take care!

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  • Butter vs Ghee – Which is Healthier?

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    Our Verdict

    When comparing butter to ghee, we picked the butter.

    Why?

    Assuming a comparable source for each—e.g. butter from grass-fed cows, or ghee made from butter from grass-fed cows—both have a mostly comparable nutritional profile.

    Note: the above is not a safe assumption to make in the US, unless you’re paying attention. Grass-fed cows are not the norm in the US, so it’s something that has to be checked for. On the other hand, ghee is usually imported, and grass-fed cows are the norm in most of the rest of the world, including the countries that export ghee the most. So if “buying blind”, ghee will be the safer bet. However, checking labels can overcome this.

    Many of the Internet-popular health claims for ghee are exaggerated. For example, yes it contains butyrate… But at 1% or less. You’d be better off getting your butyrate from fibrous fruit and vegetables. Yes it contains medium-chain triglycerides (that’s also good), but in trace amounts. It even has conjugated linoleic acid, but you guessed it, the dose is insignificant.

    Meanwhile, both butter and ghee contain heart-unhealthy animal-based saturated fats (which are usually worse for the health than some, but not all, of their plant-based equivalents). However…

    • A tablespoon of butter contains about 7 grams of saturated fat
    • A tablespoon of ghee contains about 9 grams of saturated fat

    So, in this case, “ghee is basically butter, but purer” becomes a bad thing (and the deciding factor between the two).

    There is one reason to choose butter over ghee, but it’s not health-related—it simply has a higher smoke point, as is often the case for fats that have been more processed compared to fats that have been less processed.

    In short: either can be used in moderation, but even 2 tbsp of butter are taking an average person (because it depends on your metabolism, so we’ll say average) to the daily limit for saturated fats already, so we recommend to go easy even on that.

    Want to know more?

    Take care!

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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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  • How To Improve Your Heart Rate Variability

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    How’s your heart rate variability?

    The hallmarks of a good, strong cardiovascular system include a medium-to-low resting heart rate (for adults: under 60 beats per minute is good; under 50 is typical of athletes), and healthy blood pressure (for adults: under 120/80, while still above 90/60, is generally considered good).

    Less talked-about is heart rate variability, but it’s important too…

    What is heart rate variability?

    Heart rate variability is a measure of how quickly and easily your heart responds to changes in demands placed upon it. For example:

    • If you’re at rest and then start running your fastest (be it for leisure or survival or anything in between), your heart rate should be able to jump from its resting rate to about 180% of that as quickly as possible
    • When you stop, your heart rate should be able to shift gears back to your resting rate as quickly as possible

    The same goes, to a commensurately lesser extent, to changes in activity between low and moderate, or between moderate and high.

    • When your heart can change gears quickly, that’s called a high heart rate variability
    • When your heart is sluggish to get going and then takes a while to return to normal after exertion, that’s called a low heart rate variability.

    The rate of change (i.e., the variability) is measured in microseconds per beat, and the actual numbers will vary depending on a lot of factors, but for everyone, higher is better than lower.

    Aside from quick response to crises, why does it matter?

    If heart rate variability is low, it means the sympathetic nervous system is dominating the parasympathetic nervous system, which means, in lay terms, your fight-or-flight response is overriding your ability to relax.

    See for example: Stress and Heart Rate Variability: A Meta-Analysis and Review of the Literature

    This has a lot of knock-on effects for both physical and mental health! Your heart and brain will take the worst of this damage, so it’s good to improve things for them impossible.

    This Saturday’s Life Hacks: how to improve your HRV!

    Firstly, the Usual Five Things™:

    1. A good diet (that avoids processed foods)
    2. Good exercise (that includes daily physical activity—more often is more important than more intense!)
    3. Good sleep (7–9 hours of good quality sleep per night)
    4. Reduce or eliminate alcohol consumption (this is dose-dependent; any reduction is an improvement)
    5. Don’t smoke (just don’t)

    Additional regular habits that help a lot:

    • Breathing exercises, mindfulness, meditation
    • Therapy, especially CBT and DBT
    • Stress-avoidance strategies, for example:
      • Get (and maintain) your finances in good order
      • Get (and maintain) your relationship(s) in good order
      • Get (and maintain) your working* life in good order

    *Whatever this means to you. If you’re perhaps retired, or otherwise a home-maker, or even a student, the things you “need to do” on a daily basis are your working life, for these purposes.

    In terms of simple, quick-fix, physical tweaks to focus on if you’re already broadly leading a good life, two great ones are:

    • Exercise: get moving! Walk to the store even if you buy nothing but a snack or drink to enjoy while walking back. If you drove, make more trips with the shopping bags rather than fewer. If you like to watch TV, consider an exercise bike or treadmill to use while watching. If you have a partner, double-up and make it a thing you do together! Take the stairs instead of the elevator. Take the scenic route when walking someplace. Go to the bathroom that’s further away. Every little helps!
    • Breathe: even just a couple of times a day, practice mindful breathing. Start with even just a minute a day, to get the habit going. What breathing exercise you do isn’t so important as that you do it. Notice your breathing; count how long each breath takes. Don’t worry about “doing it right”—you’re doing great, just observe, just notice, just slowly count. We promise that regular practice of this will have you feeling amazing

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  • The Wim Hof Method – by Wim Hof

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    In Wednesday’s main feature, we wrote about the Wim Hof Method, and/but only scratched the surface. Such is the downside of being a super-condensed newsletter! However, it does give us the opportunity to feature the book:

    The Wim Hof Method is definitely loudly trumpeted as “up there” with Atomic Habits or How Not To Die in the category of “life-changing” books. Why?

    Firstly, it’s a very motivational book. Hof is a big proponent of the notion “if you think you can or you think you can’t, you’re right” idea, practises what he preaches, and makes clear he’s not special.

    Secondly, it’s backed up with science. While it’s not a science-heavy book and that’s not the main focus, there are references to studies. Where physiological explanations are given for how certain things work, those explanations are sound. There’s no pseudoscience here, which is especially important for a book of this genre!

    What does the book have that our article didn’t? A good few things:

    • More about Hof’s own background and where it’s taken him. This is generally not a reason people buy books (unless they are biographies), but it’s interesting nonetheless.
    • A lot more advice, data, and information about Cold Therapy and how it can (and, he argues convincingly, should) be built into your life.
    • A lot about breathing exercises that we just didn’t cover at all in our article, but is actually an important part of the Wim Hof Method.
    • More about stepping through the psychological barriers that can hold us back.

    Bottom line: this book offers benefits that stretch into many areas of life, from some simple habits that can be built.

    Pick up your copy of The Wim Hof Method from Amazon today!

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    Learn to Age Gracefully

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