Fitness Walking and Bodyweight Exercises – by Frank S. Ring

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A lot of exercise manuals assume that the reader has a “basic” body (nothing Olympian, but nothing damaged either). As we get older, increasingly few of us fall into the “but nothing damaged either” category!

Here’s where Ring brings to bear his decades of experience as a coach and educator, and also his personal recovery from a serious back injury.

The book covers direct, actionable exercise advice (with all manner of detail), and also offers mental health tips he’s learned along the way.

Ring, like us, is a big fan of keeping things simple, so he focusses on “the core four” of bodyweight exercises:

  1. Pushups
  2. Squats
  3. Lunges
  4. Planks

These four exercises get a whole chapter devoted to them, though! Because there are ways to make each exercise easier or harder, or have different benefits. For example, adjustments include:

  • Body angle
  • Points of contact
  • Speed
  • Pausing
  • Range of motion

This, in effect, makes a few square meters of floor (and perhaps a chair or bench) your fully-equipped gym.

As for walking? Ring enjoys and extols the health benefits, and/but also uses his walks a lot for assorted mental exercises, and recommends we try them too.

A fine book for anyone who wants to gain and/or maintain good health, but doesn’t pressingly want to join a gym or start pumping iron!

Pick up “Fitness Walking and Bodyweight Exercises: Supercharge Your Fitness, Build Body Strength, and Live Longer” on Amazon today!

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  • Sesame Oil vs Almond Oil – Which is Healthier?
    Almond oil wins with more monounsaturated fat, less saturated fat, and a significant vitamin E advantage over sesame oil.

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  • Stress Resets – by Dr. Jennifer Taitz

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    You may be thinking: “that’s a bold claim in the subtitle; does the book deliver?”

    And yes, yes it does.

    The “resets” themselves are divided into categories:

    1. Mind resets, which are mostly CBT,
    2. Body resets, which include assorted somatic therapies such as vagus nerve resets, the judicious use of ice-water, what 1-minute sprints of exercise can do for your mental state, and why not to use the wrong somatic therapy for the wrong situation!
    3. Behavior resets, which are more about the big picture, and not falling into common traps.

    What common traps, you ask? This is about how we often have maladaptive responses to stress, e.g. we’re short of money so we overspend, we have an important deadline so we over-research and procrastinate, we’re anxious so we hyperfixate on the problem, we’re grieving so we look to substances to try to cope, we’re exhausted so we stay up late to try to claw back some lost time. Things where our attempt to cope actually makes things worse for us.

    Instead, Dr. Taitz advises us of how to get ourselves from “knowing we shouldn’t do that” to actually not doing that, and how to respond more healthily to stress, how to turn general stress into eustress, or as she puts it, how to “turn your knots into bows”.

    The style is… “Academic light”, perhaps we could say. It’s a step above pop-science, but a step below pure academic literature, which does make it a very pleasant read as well as informative. There are often footnotes at the bottom of each page to bridge any knowledge-gap, and for those who want to know the evidence of these evidence-based approaches, she does provide 35 pages of hard science sources to back up her claims.

    Bottom line: if you’d like to learn how better to manage stress from an evidence-based perspective that’s not just “do minfdulness meditation”, then this book gives a lot of ways.

    Click here to check out Stress Resets, and indeed soothe your body and mind in minutes!

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  • The Humor Habit – by Paul Osincup

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    Ask not for whom the bell tolls… It could be tolling for anyone. Don’t worry about it.It’s probably fine.

    More seriously (heh), laughter is good for healthy lifespan, also called healthspan. It eases stress and anxiety, gives our brains neurochemicals they need to function well, and is very pro-social too, which in turn has knock-on positive effects for our own mental health as well as those around us.

    This book is a guide to cultivating that humor, finding the funny side in difficult times, and bringing a light-hearted silliness to moments where it helps.

    The title suggests it’s about habit-building (and it is!) but it’s also about knowing where to look in your daily life for humorous potential and how to find it, and how to bring that into being in the moment.

    The style is that of an instruction manual with a healthy dose of pop-science; first and foremost this is a practical guide, not a several-hundred page exhortation on “find things funny!”, but rather a “hey, psst, here are many sneaky insider tricks for finding the funny“.

    Bottom line: this book is not only a very enjoyable read, but also very much the gift that keeps on giving, so treat yourself!

    Click here to check out The Humor Habit, and strength your funny-bones!

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  • Do We Simply Not Care About Old People?

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    The covid-19 pandemic would be a wake-up call for America, advocates for the elderly predicted: incontrovertible proof that the nation wasn’t doing enough to care for vulnerable older adults.

    The death toll was shocking, as were reports of chaos in nursing homes and seniors suffering from isolation, depression, untreated illness, and neglect. Around 900,000 older adults have died of covid-19 to date, accounting for 3 of every 4 Americans who have perished in the pandemic.

    But decisive actions that advocates had hoped for haven’t materialized. Today, most people — and government officials — appear to accept covid as a part of ordinary life. Many seniors at high risk aren’t getting antiviral therapies for covid, and most older adults in nursing homes aren’t getting updated vaccines. Efforts to strengthen care quality in nursing homes and assisted living centers have stalled amid debate over costs and the availability of staff. And only a small percentage of people are masking or taking other precautions in public despite a new wave of covid, flu, and respiratory syncytial virus infections hospitalizing and killing seniors.

    In the last week of 2023 and the first two weeks of 2024 alone, 4,810 people 65 and older lost their lives to covid — a group that would fill more than 10 large airliners — according to data provided by the CDC. But the alarm that would attend plane crashes is notably absent. (During the same period, the flu killed an additional 1,201 seniors, and RSV killed 126.)

    “It boggles my mind that there isn’t more outrage,” said Alice Bonner, 66, senior adviser for aging at the Institute for Healthcare Improvement. “I’m at the point where I want to say, ‘What the heck? Why aren’t people responding and doing more for older adults?’”

    It’s a good question. Do we simply not care?

    I put this big-picture question, which rarely gets asked amid debates over budgets and policies, to health care professionals, researchers, and policymakers who are older themselves and have spent many years working in the aging field. Here are some of their responses.

    The pandemic made things worse. Prejudice against older adults is nothing new, but “it feels more intense, more hostile” now than previously, said Karl Pillemer, 69, a professor of psychology and gerontology at Cornell University.

    “I think the pandemic helped reinforce images of older people as sick, frail, and isolated — as people who aren’t like the rest of us,” he said. “And human nature being what it is, we tend to like people who are similar to us and be less well disposed to ‘the others.’”

    “A lot of us felt isolated and threatened during the pandemic. It made us sit there and think, ‘What I really care about is protecting myself, my wife, my brother, my kids, and screw everybody else,’” said W. Andrew Achenbaum, 76, the author of nine books on aging and a professor emeritus at Texas Medical Center in Houston.

    In an environment of “us against them,” where everybody wants to blame somebody, Achenbaum continued, “who’s expendable? Older people who aren’t seen as productive, who consume resources believed to be in short supply. It’s really hard to give old people their due when you’re terrified about your own existence.”

    Although covid continues to circulate, disproportionately affecting older adults, “people now think the crisis is over, and we have a deep desire to return to normal,” said Edwin Walker, 67, who leads the Administration on Aging at the Department of Health and Human Services. He spoke as an individual, not a government representative.

    The upshot is “we didn’t learn the lessons we should have,” and the ageism that surfaced during the pandemic hasn’t abated, he observed.

    Ageism is pervasive. “Everyone loves their own parents. But as a society, we don’t value older adults or the people who care for them,” said Robert Kramer, 74, co-founder and strategic adviser at the National Investment Center for Seniors Housing & Care.

    Kramer thinks boomers are reaping what they have sown. “We have chased youth and glorified youth. When you spend billions of dollars trying to stay young, look young, act young, you build in an automatic fear and prejudice of the opposite.”

    Combine the fear of diminishment, decline, and death that can accompany growing older with the trauma and fear that arose during the pandemic, and “I think covid has pushed us back in whatever progress we were making in addressing the needs of our rapidly aging society. It has further stigmatized aging,” said John Rowe, 79, professor of health policy and aging at Columbia University’s Mailman School of Public Health.

    “The message to older adults is: ‘Your time has passed, give up your seat at the table, stop consuming resources, fall in line,’” said Anne Montgomery, 65, a health policy expert at the National Committee to Preserve Social Security and Medicare. She believes, however, that baby boomers can “rewrite and flip that script if we want to and if we work to change systems that embody the values of a deeply ageist society.”

    Integration, not separation, is needed. The best way to overcome stigma is “to get to know the people you are stigmatizing,” said G. Allen Power, 70, a geriatrician and the chair in aging and dementia innovation at the Schlegel-University of Waterloo Research Institute for Aging in Canada. “But we separate ourselves from older people so we don’t have to think about our own aging and our own mortality.”

    The solution: “We have to find ways to better integrate older adults in the community as opposed to moving them to campuses where they are apart from the rest of us,” Power said. “We need to stop seeing older people only through the lens of what services they might need and think instead of all they have to offer society.”

    That point is a core precept of the National Academy of Medicine’s 2022 report Global Roadmap for Healthy Longevity. Older people are a “natural resource” who “make substantial contributions to their families and communities,” the report’s authors write in introducing their findings.

    Those contributions include financial support to families, caregiving assistance, volunteering, and ongoing participation in the workforce, among other things.

    “When older people thrive, all people thrive,” the report concludes.

    Future generations will get their turn. That’s a message Kramer conveys in classes he teaches at the University of Southern California, Cornell, and other institutions. “You have far more at stake in changing the way we approach aging than I do,” he tells his students. “You are far more likely, statistically, to live past 100 than I am. If you don’t change society’s attitudes about aging, you will be condemned to lead the last third of your life in social, economic, and cultural irrelevance.”

    As for himself and the baby boom generation, Kramer thinks it’s “too late” to effect the meaningful changes he hopes the future will bring.

    “I suspect things for people in my generation could get a lot worse in the years ahead,” Pillemer said. “People are greatly underestimating what the cost of caring for the older population is going to be over the next 10 to 20 years, and I think that’s going to cause increased conflict.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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Related Posts

  • I Will Make You Passionate About Exercise – by Bevan Eyles
  • Green Coffee Bean Extract: Coffee Benefits Without The Coffee?

    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.

    Coffee is, on balance, very good for the health in moderation. We wrote about it here:

    The Bitter Truth About Coffee (or is it?)

    Some quick facts before moving on:

    Those are some compelling statistics!

    But what about the caffeine content?

    Assuming one doesn’t have a caffeine sensitivity, caffeine is also healthy in moderation—but it is easy to accidentally become dependent on it, so it can be good to take a “tolerance break” once in a while, and then reintroduce it with more modest moderation:

    Caffeine: Cognitive Enhancer Or Brain-Wrecker?

    We also, for that matter, have discussed its impact on the gut:

    Coffee & Your Gut ← surprise, it’s a positive impact

    What if I don’t like coffee?

    We suspect that, having seen the title of this article, you know what the answer’s going to be here:

    Green coffee bean extract is the extract from green (i.e. unroasted) coffee beans. It has one or two advantages over drinking coffee:

    1. For those who do not like drinking coffee, this supplement sidesteps that neatly
    2. Roasting coffee beans destroys a lot (sometimes almost all; it depends on the temperature and duration) of their chlorogenic acid, a highly beneficial polyphenol; using unroasted (i.e. green) coffee beans avoids that

    See: Role of roasting conditions in the level of chlorogenic acid content in coffee beans

    All about GCE and CGA

    That’s “green coffee extract” and “chlorogenic acid”, respectively, bearing in mind that the latter is found generously in the former.

    As to what it does:

    ❝CGA is an important and biologically active dietary polyphenol, playing several important and therapeutic roles such as antioxidant activity, antibacterial, hepatoprotective, cardioprotective, anti-inflammatory, antipyretic, neuroprotective, anti-obesity, antiviral, anti-microbial, anti-hypertension, free radicals scavenger and a central nervous system (CNS) stimulator. Furthermore, CGA causes hepatoprotective effects.❞

    👆 Those are the things we know for sure that it does. And it may do even more things:

    ❝In addition, it has been found that CGA could modulate lipid metabolism and glucose in both genetically and healthy metabolic related disorders. It is speculated that CGA can perform crucial roles in lipid and glucose metabolism regulation and thus help to treat many disorders such as hepatic steatosis, cardiovascular disease, diabetes, and obesity as well.❞

    Read in full: Chlorogenic acid (CGA): A pharmacological review and call for further research

    About lipid metabolism

    • Green coffee extract supplementation significantly reduces serum total cholesterol levels.
    • Green coffee extract supplementation significantly reduces serum LDL (“bad” cholesterol) levels.
    • Increases in HDL (“good” cholesterol) after green coffee bean extract consumption are significant in green coffee bean extract dosages ≥400mg/day.

    Source: The effects of green coffee bean extract supplementation on lipid profile in humans: A systematic review and meta-analysis of randomized controlled trials

    About blood glucose and insulin

    • Green coffee extract supplementation significantly improved fasting blood sugar levels
    • Green coffee extract supplementation at ≥400 mg/day significantly lowered postprandial insulin levels (that’s good)

    Source: The influence of green coffee bean extract supplementation on blood glucose levels: A systematic review and dose–response meta-analysis of randomized controlled trials

    Want to try some?

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

    Enjoy!

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  • 3 Health Things A Lot Of People Are Getting Wrong (Don’t Make These Mistakes)

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    It’s time for our weekly health news roundup, and this week we’re putting the spotlight on…

    Don’t Dabble In dubious diabetes Drugs

    Diabetes drugs are in hot demand, both for actual diabetics and also for people who want to lose weight and/or generally improve their metabolic health. However, there are a lot of claims out there for products that simply do not work and/or are outright fakes, as well as claims for supplements that are known to have a real hypoglycemic effect (such as berberine) but the supplements in question are not regulated, so it can be hard to control for quality, to ensure you are really getting what it says on the label.

    As for the prescription drugs specifically (such as metformin, or GLP-1 RAs): there are online black market and gray market pharmacies who offer to sell you prescription drugs either…

    • no questions asked (black market), or
    • basic questions asked (e.g. “are you diabetic?”), and a doctor with flexible morals will rubber-stamp the prescription on the basis of your answers (gray market).

    The problem with these is that once again they may be fakes and there is practically no accountability (these sorts of online pharmacies come and go as quickly as street vendors). Furthermore, even if they are real, self-medicating in this fashion without the requisite expert knowledge can result in messing up dosages, which can cause all sorts of issues, not least of all, death.

    Read in full: The dangers of fraudulent diabetes products and how to avoid them

    Related: Metformin For Weight-Loss & More

    There is no “just the flu”

    It’s easy, and very socially normal, to dismiss flu—which has killed millions—as “just the flu”.

    However, flu deaths have surpassed COVID deaths all so recently this year (you are mindful that COVID is still out and killing people, yes? Governments declaring the crisis over doesn’t make the virus pack up and retire), and because it’s peaking a little late (it had seemed to be peaking just after new year, which would be normal, but it’s enjoying a second larger surge now), people are letting their guard down more.

    Thus, getting the current flu vaccination is good, if available (we know it’s not fun, but neither is being hospitalized by flu), and either way, taking care of all the usual disease-avoidance and immune-boosting strategies (see our “related” link for those).

    Read in full: Report indicates this flu season is the worst in a decade

    Related: Why Some People Get Sick More (And How To Not Be One Of Them)

    The hospital washbasins that give you extra bugs

    First they came for the hand-dryer machines, and we did not speak up because those things are so noisy.

    But more seriously: just like hand-dryer machines are now fairly well-known to incubate and spread germs at impressive rates, washbasins have come under scrutiny because the process goes:

    1. Person A has germs on their hands, and washes them (yay)
    2. The germs are now in the washbasin (soap causes them to slide off, but doesn’t usually kill them)
    3. Person B has germs on their hands, and washes them
    4. The splashback from the water hitting the washbasin distributes person A’s germs onto person B
    5. Not just their hands, which would be less of a problem (they are getting washed right now, after all), but also their face, because yes, even with flow restrictors, the splashback produces respirable-sized bioaerosols that travel far and easily

    In other words: it’s not just the visible/tangible splashback you need to be aware of, but also, that which you can’t see or feel, too.

    Read in full: Researchers warn about germ splashback from washbasins

    Related: The Truth About Handwashing

    Take care!

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  • Brazil Nuts vs Cashews – Which is Healthier?

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    Our Verdict

    When comparing Brazil nuts to cashews, we picked the cashews.

    Why?

    Looking at the macros first, Brazil nuts have more fat and fiber, while cashews have more carbs and protein. So, it really comes down to what you want to prioritize. We’d generally consider fiber the tie-breaker, making this category a subjective marginal win for Brazil nuts—and especially marginal since they are both low glycemic index foods in any case.

    When it comes to vitamins, Brazil nuts have more of vitamins C, E, and choline, while cashews have more of vitamins B2, B3, B5, B6, B7, B9, and K, so while both are great, this category is a clear by-the-numbers win for cashews.

    The category of minerals is an interesting one. Brazil nuts have more calcium, magnesium, phosphorus, and selenium, while cashews have more copper, iron, manganese, and zinc. That would be a 4:4 tie, but let’s take a closer look at those selenium levels:

    • A cup of cashews contains 109% of the RDA of selenium. Your hair will be luscious and shiny.
    • A cup of Brazil nuts contains 10,456% of the RDA of selenium. This is way past the point of selenium toxicity, and your (luscious, shiny) hair will fall out.

    For this reason, it’s recommended to eat no more than 3–4 Brazil nuts per day.

    We consider that a point against Brazil nuts.

    Adding up the section makes for a win for cashews. Of course, enjoy Brazil nuts too if you will, but in careful moderation please!

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Take care!

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