Food for Life – by Dr. Tim Spector

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This book is, as the author puts it, “an eater’s guide to food and nutrition”. Rather than telling us what to eat or not eat, he provides an overview of what the latest science has to say about various foods, and leaves us to make our own informed decisions.

He also stands firmly by the “personalized nutrition” idea that he introduced in his previous book which we reviewed the other day, and gives advice on what tests we might like to perform.

The writing style is accessible, without shying away from reference to hard science. Dr. Spector provides lots of information about key chemicals, genes, gut bacteria, and more—as well as simply providing a very enjoyable read along the way.

Bottom line: if you’d like a much better idea of what food is (and isn’t) doing what, this book is an invaluable resource.

Click here to check out Food for Life, and make the best decisions for you!

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  • Spreading Mental Health Awareness
    Q&A Day at 10almonds tackles everything from mental health to everyday curiosities – no query too trivial or complex!

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  • Homeopathy: Evidence So Tiny That It’s Not there?

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    Homeopathy: Evidence So Tiny That It’s Not There?

    Yesterday, we asked you your opinions on homeopathy. The sample size of responses was a little lower than we usually get, but of those who did reply, there was a clear trend:

    • A lot of enthusiasm for “Homeopathy works on valid principles and is effective”
    • Near equal support for “It may help some people as a complementary therapy”
    • Very few people voted for “Science doesn’t know how it works, but it works”; this is probably because people who considered voting for this, voted for the more flexible “It may help some people as a complementary therapy” instead.
    • Very few people considered it a dangerous scam and a pseudoscience.

    So, what does the science say?

    Well, let us start our investigation by checking out the position of the UK’s National Health Service, an organization with a strong focus on providing the least expensive treatments that are effective.

    Since homeopathy is very inexpensive to arrange, they will surely want to put it atop their list of treatments, right?

    ❝Homeopathy is a “treatment” based on the use of highly diluted substances, which practitioners claim can cause the body to heal itself.

    There’s been extensive investigation of the effectiveness of homeopathy. There’s no good-quality evidence that homeopathy is effective as a treatment for any health condition.❞

    The NHS actually has a lot more to say about that, and you can read their full statement here.

    But that’s just one institution. Here’s what Australia’s National Health and Medical Research Council had to say:

    ❝There was no reliable evidence from research in humans that homeopathy was effective for treating the range of health conditions considered: no good-quality, well-designed studies with enough participants for a meaningful result reported either that homeopathy caused greater health improvements than placebo, or caused health improvements equal to those of another treatment❞

    You can read their full statement here.

    The American FDA, meanwhile, have a stronger statement:

    ❝Homeopathic drug products are made from a wide range of substances, including ingredients derived from plants, healthy or diseased animal or human sources, minerals and chemicals, including known poisons. These products have the potential to cause significant and even permanent harm if they are poorly manufactured, since that could lead to contaminated products or products that have potentially toxic ingredients at higher levels than are labeled and/or safe, or if they are marketed as substitute treatments for serious or life-threatening diseases and conditions, or to vulnerable populations.❞

    You can read their full statement here.

    Homeopathy is a dangerous scam and a pseudoscience: True or False?

    False and True, respectively, mostly.

    That may be a confusing answer, so let’s elaborate:

    • Is it dangerous? Mostly not; it’s mostly just water. However, two possibilities for harm exist:
      • Careless preparation could result in a harmful ingredient still being present in the water—and because of the “like cures like” principle, many of the ingredients used in homeopathy are harmful, ranging from heavy metals to plant-based neurotoxins. However, the process of “ultra-dilution” usually removes these so thoroughly that they are absent or otherwise scientifically undetectable.
      • Placebo treatment has its place, but could result in “real” treatment going undelivered. This can cause harm if the “real” treatment was critically needed, especially if it was needed on a short timescale.
    • Is it a scam? Probably mostly not; to be a scam requires malintent. Most practitioners probably believe in what they are practising.
    • Is it a pseudoscience? With the exception that placebo effect has been highly studied and is a very valid complementary therapy… Yes, aside from that it is a pseudoscience. There is no scientific evidence to support homeopathy’s “like cures like” principle, and there is no scientific evidence to support homeopathy’s “water memory” idea. On the contrary, they go against the commonly understood physics of our world.

    It may help some people as a complementary therapy: True or False?

    True! Not only is placebo effect very well-studied, but best of all, it can still work as a placebo even if you know that you’re taking a placebo… Provided you also believe that!

    Science doesn’t know how it works, but it works: True or False?

    False, simply. At best, it performs as a placebo.

    Placebo is most effective when it’s a remedy against subjective symptoms, like pain.

    However, psychosomatic effect (the effect that our brain has on the rest of our body, to which it is very well-connected) can mean that placebo can also help against objective symptoms, like inflammation.

    After all, our body, directed primarily by the brain, can “decide” what immunological defenses to deploy or hold back, for example. This is why placebo can help with conditions as diverse as arthritis (an inflammatory condition) or diabetes (an autoimmune condition, and/or a metabolic condition, depending on type).

    Here’s how homeopathy measures up, for those conditions:

    (the short answer is “no better than placebo”)

    Homeopathy works on valid principles and is effective: True or False?

    False, except insofar as placebo is a valid principle and can be effective.

    The stated principles of homeopathy—”like cures like” and “water memory”—have no scientific basis.

    We’d love to show the science for this, but we cannot prove a negative.

    However, the ideas were conceived in 1796, and are tantamount to alchemy. A good scientific attitude means being open-minded to new ideas and testing them. In homeopathy’s case, this has been done, extensively, and more than 200 years of testing later, homeopathy has consistently performed equal to placebo.

    In summary…

    • If you’re enjoying homeopathic treatment and that’s working for you, great, keep at it.
    • If you’re open-minded to enjoying a placebo treatment that may benefit you, be careful, but don’t let us stop you.
    • If your condition is serious, please do not delay seeking evidence-based medical treatment.

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  • Healthy Chocolate Fudge Energy Bites

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    While these are quite high-calorie, they’re also high in protein, and the fiber and healthy fats flatten the blood sugar curve:

    You will need

    • 1 cup peanut butter
    • 4 oz dark chocolate, melted (try to get dark chocolate with >80% cocoa, if you can; 85% is very respectable and 90% is perfect)
    • ⅓ cup maple syrup (you can safely reduce this, or even omit it, if you prefer less sweetness)
    • ¼ cup hazelnuts
    • ¼ cup almond milk (or your preferred milk, but we recommend almond for taste and health)
    • 1 tsp vanilla extract
    • Topping: ¼ cup hazelnuts, roughly chopped

    Method

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

    1) Combine all the ingredients (except the topping) in a food processor, and blend until smooth.

    2) Line a container (5″x7″ is a good size) with baking paper and spread the mixture evenly into it, pressing down gently.

    3) Sprinkle the topping onto it, press that even more gently into it.

    4) Refrigerate overnight (or chill it for 2hrs in the freezer).

    5) Cut into cubes to serve; they can be served frozen or thawed, per your preference:

    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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  • Chickpeas vs Black Beans – Which is Healthier?

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    Our Verdict

    When comparing chickpeas to black beans, we picked the black beans.

    Why?

    They’re both great! But we consider the nutritional profile of black beans to be better:

    In terms of macros, black beans have a little more protein, while chickpeas have more carbohydrates. Generally speaking, people are not usually short of carbs in their diet, so we’ll go with the one with more protein. Black beans also have more fiber, which is important for heart health and more.

    In the category of micronutrients, black beans have twice as much potassium and twice as much calcium, as well as twice as much magnesium. Chickpeas, meanwhile are better for manganese and slightly higher in B vitamins, but B vitamins are everywhere (especially vitamin B5, pantothenic acid; that’s literally where its name comes from, it means “from everywhere”), so we don’t consider that as much of a plus as the black beans doubling up on potassium, calcium, and magnesium.

    So, do enjoy both, but if you’re going to pick, or lean more heavily on one, we recommend the black beans

    Further reading

    See also:

    Enjoy!

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Related Posts

  • The Circadian Code – by Dr. Satchin Panda
  • As The Summer Gets Hotter Still…

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝I would love to see an article about heat dehydrated illness….so much of the US is under hot conditions. I had an fainting sweating episode and now trying to recoup from it. What should we do? Drink water,rest…???❞

    We have done some of this, but it’s always a good one to revisit! Last summer (N. Hemisphere summer), we wrote this:

    Stay Safe From Heat Exhaustion & Heatstroke!

    …and this year, it’s getting hotter still (and is already the hottest summer on record), with certainly much of the US seriously affected, as you say. Next year, it will probably be worse again; climate change is getting predictable like that, and likely will continue until fixed. We are but a health science publication, so we can’t fix the world’s climate, but we can reiterate the above advice, and urge everyone to take it seriously.

    Note: heat exhaustion and heatstroke kill. Yes, we’re including heat exhaustion in that, because by the time you get heat exhaustion, you’re often not in the best state of mind to take the correct steps to avoid the heatstroke that follows.

    To think otherwise would be akin to thinking “falling never killed anyone; it’s only when you stop falling that it’s dangerous”.

    This summer, we did also write this more niche article:

    Surviving Summer While Fat

    …whose advice won’t apply to everyone, but will be helpful to some, and honestly, some of that advice does go for everyone.

    One thing we didn’t write about in those articles that we’ll add here:

    Humidity is dangerous:

    • Dry heat: you sweat, the sweat evaporates, cooling you. As well as losing heat, you’ve also now lost water and salts, which you’ll need to replenish, but your body is operating correctly.
    • Humid heat: you sweat, and now you are just sweaty until further notice. It doesn’t evaporate because the surrounding humidity doesn’t provide the physics for that. Not only are you not losing heat through evaporating sweat, but also, if you’re wearing clothes, that’s now an insulating layer you’re wearing.

    …so that means, watch the humidity as carefully as you watch the temperature, and when it’s high, get extra serious about finding ways to keep yourself cool (e.g. shade, rest, cooling showers etc if you can, that kind of thing).

    Take care!

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  • 5 Ways To Naturally Boost The “Ozempic Effect”

    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. Jason Fung is perhaps most well-known for his work in functional medicine for reversing diabetes, and he’s once again giving us sound advice about metabolic hormone-hacking with dietary tweaks:

    All about incretin

    As you may gather from the thumbnail, this video is about incretin, a hormone group (the most well-known of which is GLP-1, as in GLP-1 agonists like semaglutide drugs such as Ozempic, Wegovy, etc) that slows down stomach emptying, which means a gentler blood sugar curve and feeling fuller for longer. It also acts on the hypothalmus, controlling appetite via the brain too (signalling fullness and reducing hunger).

    Dr. Fung recommends 5 ways to increase incretin levels:

    • Enjoy dietary fat: healthy kinds, please (e.g. nuts, seeds, eggs, etc—not fried foods), but this increases incretin levels more than carbs
    • Enjoy protein: again, prompts higher incretin levels of promotes satiety
    • Enjoy fiber: this is more about slowing digestion, but when it’s fermented in the gut into short-chain fatty acids, those too increase incretin secretion
    • Enjoy bitter foods: these don’t actually affect incretin levels, but they can bind to incretin receptors, making the body “believe” that you got more incretin (think of it like a skeleton key that fits the lock that was designed to be opened by a different key)
    • Enjoy turmeric: for its curcumin content, which increases GLP-1 levels specifically

    For more information on each of these, here’s Dr. Fung himself:

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

    Want to learn more?

    You might also like to read:

    Take care!

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  • The Good, The Bad, & The Vigorously Debated

    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 week in health news sees some pretty varied topics:

    One more reason to care about the gut-brain axis

    Stroke is a top killer in much of the industrialized world, usually making it into the top-few list on a per-country basis. And, it’s rising in prevalence, too. This is partly because our longevity is increasing so age-related things kill us more often, statistically, than age-unrelated things. But that’s only part of the reason; another is that our lifestyle (on the national level) is becoming more conducive to stroke. Diet is a large contributor to that, and gut health has now been identified as a key factor.

    What recent research has shown is that minutes after a stroke occurs, normal gut anatomy is disrupted, and cells responsible for gut barrier integrity are eroded, and bugs from the gut get into the blood, and arrive at the (newly damaged) brain vasculature, where the blood-brain barrier is often also compromised on account of the stroke.

    Because of this, critical to reducing post-stroke neuroinflammation (something that makes stroke damage more severe and recovery a lot harder) is improving the gut’s ability to heal itself quickly.

    This can be helped with a dose of Insulin-like Growth Factor (IGF-1), but there are other things that can help or hinder, and those other things are modifiable by us as individuals in our lifestyle choices (e.g. a gut-healthy diet with plenty of fiber, and avoiding gut-unhealthy things like sugar and alcohol that feed C. albicans growths that will put roots through your intestines and make holes as they do), because the better/worse your gut barrier integrity is to start with, the easier/harder it will be for your gut to repair itself quickly:

    Read in full: Healing the gut can reduce long-term impact of stroke

    Related: Stop Sabotaging Your Gut

    How about that seasonal lead-spiced hot drink?

    Lead contamination in ground spices has become a bit of an issue, ground turmeric has had quite some flak in this regard, and now the spotlight is on cinnamon.

    These reports, by the way, do not specify what kind of cinnamon (i.e. cassia vs Ceylon), however, clicking through to assorted sources and then doing our own digging finds that all cinnamon products we found listed as contaminated, were cassia cinnamon. This is unsurprising, as a) it’s cheaper b) it’s the kind most readily found on shelves in the US. That said, when it comes to Ceylon (sweet) cinnamon, absence of evidence is not evidence of absence, so that doesn’t mean they got the all-clear on lead contamination, but rather, that they haven’t received the same scrutiny as yet.

    It’s worth noting that cinnamon sticks have been found to have less contamination than ground cinnamon, though.

    It’s also worth noting that since some adulterated products have had lead added deliberately in increase the weight and darken the color, this is more likely to happen to cassia cinnamon than sweet cinnamon because cassia cinnamon is visibly darker, so adding a darkening agent to sweet cinnamon would just make it look like cassia (which no seller would want to do since cassia is the cheaper of the two).

    Read in full: Why lead-tainted cinnamon products have turned up on shelves, and what questions consumers should ask

    Related: Sweet Cinnamon vs Regular Cinnamon – Which is Healthier? ← this also covers toxicity issues, by the way

    A matter of life and death

    Assisted dying is currently legal in 10/40 US states, and Canada. Over in the UK, it’s being debated (and voted on) in Parliament today, at time of writing.

    While bodily autonomy discussions are usually quite straightforward arguments between the very separate camps of

    • “my body, my choice” vs
    • “they shouldn’t be allowed to do that”,

    …this one comes with a considerable middleground, because

    • “people should have to right to end things without extra suffering and on their own terms”, and
    • “many disabled people fear being placed in a position of having justify why they are not exercising their right to die when it might be cheaper and easier for others if they did”

    …are positions with a lot of potential overlap.

    In any case, we know most of our readers are in the US, but with a 10/40 split in US states (and some recent controversies in Canada), it’s likely a topic that’ll come up for most people at some point, so it’s good to understand it, and this is as good an opportunity as any:

    Read in full: How would the assisted dying bill work and what issues might it create?

    Related: Managing Your Mortality ← this talks about psychological/social considerations, as well as end-of-life care, palliative care (which is not quite the same thing!) and euthanasia in various forms, including the unofficial kind that you might want to be aware of if you want to avoid that happening.

    Take care!

    Don’t Forget…

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