Fix Chronic Fatigue & Regain Your Energy, By Science

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Chronic fatigue is on the rise. A lot of it appears to be Long COVID-related, but whether that’s the case for you or not, one thing that will make a big difference to your energy levels is something that French biochemist Jessie Inchauspé is here to explain:

Mitochondrial management

Inchauspé explains it in terms of a steam train; to keep running, it must have coal burning in its furnace. However, if more coal is delivered to the engine room faster than it can be put in the furnace and burned, and the coal just keeps on coming, the worker there will soon be overwhelmed trying to find places to put it all; the engine room will be full of coal, and the furnace will sputter and go out because the worker can’t even reach it on account of being buried in coal.

So it is with our glucose metabolism also. If we get spikes of glucose faster than our body can deal with them, it will overload the body’s ability to process that energy at all. Just like the steam train worker, our body will try! It’ll stuff that extra glucose wherever it can (storing as glycogen in the liver is a readily available option that’s easy to do and/but also gives you non-alcoholic fatty liver disease and isn’t quickly broken down into useable energy), and meanwhile, your actual mitochondria aren’t getting what they need (which is: a reliable, but gentle, influx of glucose).

You can imagine that the situation we described in the steam train isn’t good for the engine’s longevity, and the corresponding situation in the human body isn’t good for our mitochondria either (or our pancreas, or our liver, or… the list goes on). Indeed, damaged mitochondria affect exercise capacity and stress resilience—as well as being a long-term driver of cancer.

The remedy, of course, is blood sugar management. Specifically, avoiding glucose spikes. She has a list of 10 ways to do this (small changes to how we eat; what things to eat with what, in which order, etc) that make a huge measurable difference. For your convenience, we’ve linked those ten ways below; first though, if you’d like to hear it from Inchauspé directly (her style is very pleasant), enjoy:

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Want to learn more?

You might also like to read:

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  • To Err Is Human; To Forgive, Healthy

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    How To Forgive (And Why)

    There’s an old saying that holding onto a grudge is like drinking poison and expecting the other person to die. If only it were so simple and easy as just choosing to let go!

    But it’s not, is it?

    When people have wronged us and/or wronged our loved ones, it’s hard to forgive, especially if they have not changed. For that matter, it can be hard to forgive ourselves for mistakes that we made, too.

    Either way, “drinking that poison” can be close to literal, in terms of what harboring such anger and resentment can do for our cortisol levels.

    So, what to do about it?

    If you have a dialogue with the person, our previous article on communication may help a lot.

    If you don’t, there are various other angles that can be taken:

    The Unsent Letter

    You can even send it, if you like, but it’s not the point here. The idea is to write to the person, expressing your grievances. But, (as per the above-linked article on communication) try to focus at least as much on your feelings as their actions. “When you did/said x, I felt y”, etc.

    This is important for helping you process your feelings. If you send the letter, it’s also important for the other person to be able to understand your feelings.

    Sometimes, we feel the things we do so strongly because we don’t have an outlet for them. Pouring out our emotions in such a fashion, on the other hand, means (to labor the metaphor) they’re no longer bottled up. Even just in and of itself, that can provide us a lot of relief.

    And when we the negative emotions are no longer such high pressure, it can be easier to let go of them.

    Mindfulness

    Following on from the above idea, a good strategy can be simply sitting and feeling everything you need to feel, noticing it without judgement, like a curious observer.

    Sometimes what we need is just to be heard, and that starts with hearing ourselves.

    Compassion

    There’s a Buddhist exercise that involves actively feeling compassion for three people: a loved one, a stranger, and an enemy. Many people report that it’s actually harder to feel compassion for a random stranger, than an enemy. Why? Because we don’t know them; we don’t know what’s good and bad about them in our estimation.

    If you’re reading this because you want to be able to gain the peace of being able to forgive someone (even if that someone is yourself), then in at least some respect right now, that person is in the “enemy” category. So how do we unpack that?

    To err is human. Everybody screws up sometimes. And also, everyone has a reason (or a complex of reasons) for acting the way they do. This does not mean that those reasons excuse the behavior, but it can explain it.

    You don’t get angry at a storm for soaking you through. Even if you might not understand the physics of it in the way a meteorologist might, you understand that there were things that led to that, and you were just in the wrong place at the wrong time.

    So why do we get angry at someone else for wronging us? Even if we might not understand the personal background of it in the way their psychologist or therapist might, we (hopefully) understand that there were things that caused them to be the way they were, and we were just in the wrong place at the wrong time.

    And ourselves? We probably know, when we made a mistake, why we made it. Maybe we were afraid, insecure, reactive, forgetful, or too focused on some other thing. Whatever it was, we did our best at the time and, apparently, our best wasn’t as good as we’d like.

    If we didn’t deserve forgiveness, we wouldn’t be critical of our past selves in the first place.

    And, the science is very clear that it’s important for our health for other reasons besides cortisol management, too.

    And as for others? They did the best they knew how. Maybe they were afraid, insecure, reactive, forgetful, or too focused on some other thing. Same story, different character.

    Remembering that can be key to “accepting the apology we never received”.

    Forgiving without forgetting

    Developing the ability to forgive is a useful tool for our own mental health. It doesn’t mean we must or even should make ourselves a doormat.

    “I forgive you” does not have to mean a clean slate; it means remembering that the thing happened, and just not holding on to the anger/resentment associated with it.

    It may be water under the bridge now, but it might have been a devastatingly destructive wave at the time, and continuing to acknowledge truth that is sensible. Just, from a position of peace now, hopefully.

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  • Wanna read more?

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    You’ve Got Questions? We’ve Got Answers!

    Q: Tips for reading more and managing time for it?

    A: We talked about this a little bit in yesterday’s edition, so you may have seen that, but aside from that:

    • If you don’t already have one, consider getting a Kindle or similar e-reader. They’re very convenient, and also very light and ergonomicno more wrist strain as can occur with physical books. No more eye-strain, either!
    • Consider making reading a specific part of your daily routine. A chapter before bed can be a nice wind-down, for instance! What’s important is it’s a part of your day that’ll always, or at least almost always, allow you to do a little reading.
    • If you drive, walk, run, or similar each day, a lot of people find that’s a great time to listen to an audiobook. Please be safe, though!
    • If your lifestyle permits such, a “reading retreat” can be a wonderful vacation! Even if you only “retreat” to your bedroom, the point is that it’s a weekend (or more!) that you block off from all other commitments, and curl up with the book(s) of your choice.

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  • Smart Hearing – by Katherine Bouton

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    The author’s hearing loss began in her 30s, and now she’s in her 70s with even less hearing, and/but much more experience. Having worked at the Hearing Loss Association of America for much of that time, she has a lot to share.

    This book is a practical guide to adult-onset hearing loss, and aims to help the reader navigate not just the difficulties inherent to the condition, but also the complexities around it that are largely societal, administrative, financial, and so forth.

    She advocates for early intervention where possible, and that most people in the early stages of hearing loss don’t realize what’s happening. They will tend to just blame the noisy environment, or the speaker, for example. And beyond just hearing tests, she recommends specifics that you might not have heard of, such as the speech-in-noise test.

    With regard to technology, she covers the various options,and also ways to pay for them (because Medicare won’t)—which latter is specific to the US, so if you’re from somewhere else, then probably a) this advice won’t help, but b) you probably won’t need it, as most places have more comprehensive healthcare coverage.

    The style is quite personal while remaining professional; she often uses her own story as an illustration, but covers experiences other than hers just as thoroughly, so that no major variant of hearing loss gets overlooked.

    Bottom line: if you and/or a loved one aren’t hearing/understanding auditory things so well as you used to, this book can help guide you into a position of more practical empowerment, without the need for quite so much trial and error as you might otherwise find alone.

    Click here to check out Smart Hearing, and live better with hearing loss!

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  • Prostate Health: What You Should Know

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    Prostate Health: What You Should Know

    We’re aware that very many of our readers are women, who do not have a prostate.

    However, dear reader: if you do have one, and/or love someone who has one, this is a good thing to know about.

    The prostate gland is a (hopefully) walnut-sized gland (it actually looks a bit like a walnut too), that usually sits just under the bladder.

    See also: How to Locate Your Prostate*

    *The scale is not great in these diagrams, but they’ll get the job done. Besides, everyone is different on the inside, anyway. Not in a “special unique snowflake” way, but in a “you’d be surprised how much people’s insides move around” way.

    Fun fact: did you ever feel like your intestines are squirming? That’s because they are.

    You can’t feel it most of the time due to the paucity of that kind of nervous sensation down there, but the peristaltic motion that they use to move food along them on the inside, also causes them push against the rest of your guts, on the outside of them. This is the exact same way that many snakes move about.

    If someone has to perform an operation in that region, sometimes it will be necessary to hang the intestines on a special rack, to keep them in one place for the surgery.

    What can go wrong?

    There are two very common things that can go wrong with the prostate:

    1. Benign Prostate Hyperplasia (BPH), otherwise known as an enlarged prostate
    2. Prostate cancer

    For most men, the prostate gland continues to grow with age, which is how the former comes about so frequently.

    For everyone, due to the nature of the mathematics involved in cellular mutation and replication, we will eventually get cancer if something else doesn’t kill us first.

    • Prostate cancer affects 12% of men overall, and 60% of men aged 60+, with that percentage climbing each year thereafter.
    • Prostate cancer can look like BPH in the early stages (and/or, an enlarged prostate can turn cancerous) so it’s important to not shrug off the symptoms of BPH.

    How can BPH be avoided/managed?

    There are prescription medications that can help reduce the size of the prostate, including testosterone blockers (such as spironolactone and bicalutamide) and 5α-reductase inhibitors, such as finasteride. Each have their pros and cons:

    • Testosterone-blockers are the heavy-hitters, and work very well… but have more potential adverse side effects (your body is used to running on testosterone, after all)
    • 5α-reductase inhibitors aren’t as powerful, but they block the conversion of free testosterone to dihydrogen testosterone (DHT), and it’s primarily DHT that causes the problems. By blocking the conversion of T to DHT, you may actually end up with higher serum testosterone levels, but fewer ill-effects. Exact results will vary depending on your personal physiology, and what else you are taking, though.

    There are also supplements that can help, including saw palmetto and pumpkin seed oil. Here’s a good paper that covers both:

    Effects of pumpkin seed oil and saw palmetto oil in Korean men with symptomatic benign prostatic hyperplasia

    We have recommended saw palmetto before for a variety of uses, including against BPH:

    Too much or too little testosterone? This one supplement may fix that

    You might want to avoid certain medications that can worsen BPH symptoms (but not actually the size of the prostate itself). They include:

    • Antihistamines
    • Decongestants
    • Non-steroidal anti-inflammatory drugs (NSAIDs)
    • Tricyclic antidepressants (most modern antidepressants aren’t this kind; ask your pharmacist/doctor if unsure)

    You also might want to reduce/skip:

    • Alcohol
    • Caffeine

    In all the above cases, it’s because of how they affect the bladder, not the prostate, but given their neighborliness, each thing affects the other.

    What if it’s cancer? How do I know and what do I do?

    The creator of the Prostate Specific Antigen (PSA) test has since decried it as “a profit-driven health disaster” that is “no better than a coin toss”, but it remains the first go-to of many medical services.

    However, there’s a newer, much more accurate test, called the Prostate Screening Episwitch (PSE) test, which is 94% accurate, so you might consider asking your healthcare provider whether that’s an option:

    The new prostate cancer blood test with 94 per cent accuracy

    As for where to go from there, we’re out of space for today, but we previously reviewed a very good book about this, Dr. Patrick Walsh’s Guide to Surviving Prostate Cancer, and we highly recommend it—it could easily be a literal lifesaver.

    Don’t Forget…

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  • General Tso’s Chickpeas

    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.

    A fiber-rich, heart-healthy take on a classic:

    You will need

    • 1 can chickpeas, drained
    • ¾ cup vegetable stock; ideally you made this yourself from vegetable cuttings that you kept in the freezer for this purpose, but failing that, you should be able to get low-sodium stock cubes at your local supermarket.
    • ¼ cup arrowroot starch (cornstarch will do at a pinch, but arrowroot is better and has no flavor of its own)
    • 3 tbsp coconut oil
    • 2 tbsp grated fresh ginger
    • ¼ bulb garlic, minced
    • 2 tbsp honey (or maple syrup if you prefer, and if you don’t like sweetness, reduce this to 1 tbsp or even omit entirely, though it won’t be quite so “General Tso” if you do, but it’s your meal!)
    • 2 tbsp tomato paste
    • 2 tsp hot sauce
    • 1 tsp black pepper, coarse ground
    • 3 green onions, sliced

    Method

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

    1) Coat the chickpeas in the arrowroot starch by tossing them together in a bowl

    2) Heat the coconut oil in a skillet on a medium-high heat, and when hot, add the chickpeas, stirring for 3 minutes

    3) Add the remaining ingredients in the order we gave (except the vegetable stock, which goes in last), stirring for 5 more minutes, or until the sauce thickens

    4) Serve with the carb of your choice; we recommend our Tasty Versatile Rice Recipe

    Enjoy!

    Want to learn more?

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

    Take care!

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  • How To Prevent And Reverse Type 2 Diabetes

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    Turn back the clock on insulin resistance

    This is Dr. Jason Fung. He’s a world-leading expert on intermittent fasting and low carbohydrate approaches to diet. He also co-founded the Intensive Dietary Management Program, later rebranded to the snappier title: The Fasting Method, a program to help people lose weight and reverse type 2 diabetes. Dr. Fung is certified with the Institute for Functional Medicine, for providing functional medicine certification along with educational programs directly accredited by the Accreditation Council for Continuing Medical Education (ACCME).

    Why Intermittent Fasting?

    Intermittent fasting is a well-established, well-evidenced, healthful practice for most people. In the case of diabetes, it becomes complicated, because if one’s blood sugars are too low during a fasting period, it will need correcting, thus breaking the fast.

    Note: this is about preventing and reversing type 2 diabetes. Type 1 is very different, and sadly cannot be prevented or reversed in this fashion.

    However, these ideas may still be useful if you have T1D, as you have an even greater need to avoid developing insulin resistance; you obviously don’t want your exogenous insulin to stop working.

    Nevertheless, please do confer with your endocrinologist before changing your dietary habits, as they will know your personal physiology and circumstances in ways that we (and Dr. Fung) don’t.

    In the case of having type 2 diabetes, again, please still check with your doctor, but the stakes are a lot lower for you, and you will probably be able to fast without incident, depending on your diet itself (more on this later).

    Intermittent Fasting can be extra helpful for the body in the case of type 2 diabetes, as it helps give the body a rest from high insulin levels, thus allowing the body to become gradually re-sensitised to insulin.

    Why low carbohydrate?

    Carbohydrates, especially sugars, especially fructose*, cause excess sugar to be quickly processed by the liver and stored there. When the body’s ability to store glycogen is exceeded, the liver stores energy as fat instead. The resultant fatty liver is a major contributor to insulin resistance, when the liver can’t keep up with the demand; the blood becomes spiked full of unprocessed sugars, and the pancreas must work overtime to produce more and more insulin to deal with that—until the body starts becoming desensitized to insulin. In other words, type 2 diabetes.

    There are other factors that affect whether we get type 2 diabetes, for example a genetic predisposition. But, our carb intake is something we can control, so it’s something that Dr. Fung focuses on.

    *A word on fructose: actual fruits are usually diabetes-neutral or a net positive due to their fiber and polyphenols.

    Fructose as an added ingredient, however, not so much. That stuff zips straight into your veins with nothing to slow it down and nothing to mitigate it.

    The advice from Dr. Fung is simple here: cut the carbs. If you are already diabetic and do this with no preparation, you will probably simply suffer hypoglycemia, so instead:

    1. Enjoy a fibrous starter (a salad, some fruit, or perhaps some nuts)
    2. Load up with protein first, during your main meal—this will start to trigger your feelings of satedness
    3. Eat carbs last (preferably whole, unprocessed carbohydrates), and stop eating when 80% full.

    Adapting Intermittent Fasting to diabetes

    Dr. Fung advocates for starting small, and gradually increasing your fasting period, until, ideally, fasting 16 hours per day. You probably won’t be able to do this immediately, and that’s fine.

    You also probably won’t be able to do this, if you don’t also make the dietary adjustments that help to give your liver a break, and thus by knock-on-effect, give your pancreas a break too.

    With the dietary adjustments too, however, your insulin production-and-response will start to return to its pre-diabetic state, and finally its healthy state, after which, it’s just a matter of maintenance.

    Want to hear more from Dr. Fung?

    You may enjoy his blog, and for those who like videos, here is his YouTube channel:

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