Four Thousand Weeks – by Oliver Burkeman

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

This is not, strictly speaking, a time management book. It’s more a “contemplating mortality and making things count while still doing the necessaries”.

Burkeman’s premise is that we get around 4,000 weeks of life, on average. If we live to 120, it’s more like 6,200. Unlucky souls may have to do the best they can with 1,000 or so.

The book is thought-provoking; consider:

  1. how was your last week?
  2. how will your next week be?
  3. what if it were your last?

Of course, we cannot necessarily liquidate all our assets and spend next week burning out in style, because then the following week comes. So, what’s the solution?

That’s something Burkeman lays out over the course of the book, with key ideas including passion projects and figuring out what can be safely neglected, but there’s far more there than we could sum up here.

Bottom line: if you ever find yourself struggling to balance what is expected of you with what is of value to you, this book can help you get the most out of your choices.

Click here to check out Four Thousand Weeks, and make yours count!

Don’t Forget…

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

Recommended

  • The Spectrum of Hope – by Dr. Gayatri Devi
  • Rethinking Diabetes – by Gary Taubes
    Rethinking Diabetes offers important insights and opportunities to improve glycemic health, whether you have diabetes or simply care about your well-being.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Eye Drops: Safety & Alternatives

    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? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    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

    ❝Before important business meetings my father used to use eye drops to add a “sparkle” to his eyes. I think that is a step too far, but what, short of eye drops, can we do to keep our eyes bright throughout the day?❞

    Firstly, we’d indeed not recommend eye drops unless advised to do so by your doctor to treat a specific health condition:

    Those eye drops that “add sparkle” are often based on astringents such as witch hazel. This means that the capillaries in the eye undergo vasoconstriction, becoming much less visible and the eye thus appears much whiter and thus brighter.

    There isn’t a way to do the same thing from the inside, as taking a vasoconstrictor will simply increase your general blood pressure, making the capillaries of your eyes more, rather than less, visible.

    However, what you can do is…

    Take care!

    Share This Post

  • Ikigai – by Héctor García and Francesc Miralles

    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.

    Ikigai is the Japanese term for what in English we often call “raison d’être”… in French, because English is like that.

    But in other words: ikigai is one’s purpose in life, one’s reason for living.

    The authors of this work spend some chapters extolling the virtues of finding one’s ikigai, and the health benefits that doing so can convey. It is, quite clearly, an important and relevant factor.

    The rest of the book goes beyond that, though, and takes a holistic look at why (and how) healthy longevity is enjoyed by:

    • Japanese people in general,
    • Okinawans in particular,
    • Residents of Okinawa’s “blue zone” village with the highest percentage of supercentenarians, most of all.

    Covering considerations from ikigai to diet to small daily habits to attitudes to life, we’re essentially looking at a blueprint for healthy longevity.

    For a book whose title and cover suggests a philosophy-heavy content, there’s a lot of science in here too, by the way! From microbiology to psychiatry to nutrition science to cancer research, this book covers all bases.

    In short: this book gives a lot of good science-based suggestions for adjustments we can make to our lives, without moving to an Okinawan village!

    Click Here To Check Out Ikigai on Amazon Today!

    Share This Post

  • Can You Shrink A Waist In Seven Days?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We don’t usually do this sort of video, but it seems timely before the new year. The exercises shown here are very good, and the small dietary tweak is what makes it work:

    The method

    Firstly, the small dietary tweak is: abstaining from foods that cause bloating, such as flour and dairy. She does say “брожение” (fermentation), but we don’t really use the word that way in English. On which note: she is Ukrainian and speaking Russian (context: many Ukrainians grew up speaking both languages), so you will need the subtitles on if you don’t understand Russian, but a) it’s worth it b) the subtitles have been put in manually so they’re a respectable translation.

    Secondly, spoiler, she loses about 2 inches.

    The exercises are:

    1. Pelvic swing-thrusts: sit, supporting yourself on your hands with your butt off the floor; raise your pelvis up to a table position, do 30 repetitions.
    2. Leg raises in high plank: perform 20 lifts per leg, each to its side.
    3. Leg raises (lying on back): do 20 repetitions.
    4. V-crunches: perform 30 repetitions.
    5. V-twists: lean on hands and do 25 repetitions.

    These exercises (all five done daily for the 7 days) are great for core strength, and core muscletone is what keeps your innards in place, rather than letting them drop down (and out).

    Thus, there’s only a small amount of actual fat loss going on here (if any), but it slims the waistline by improving muscletone and simultaneously decreasing bloating, which are both good changes.

    For more on all of these plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like to read:

    Visceral Belly Fat & How To Lose It

    Take care!

    Share This Post

Related Posts

  • The Spectrum of Hope – by Dr. Gayatri Devi
  • Ready to Run – by Kelly Starrett

    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.

    If you’d like to get into running, and think that maybe the barriers are too great, this is the book for you.

    Kelly Starrett approaches running less from an “eye of the tiger” motivational approach, and more from a physiotherapy angle.

    The first couple of chapters of the book are explanatory of his philosophy, the key component of which being:

    Routine maintenance on your personal running machine (i.e., your body) can be and should be performed by you.

    The second (and largest) part of the book is given to his “12 Standards of Maintenance for Running“. These range from neutral feet and flat shoes, to ankle, knee, and hip mobilization exercises, to good squatting technique, and more.

    After that, we have photographs and explanations of maintenance exercises that are functional for running.

    The fourth and final part of the book is about dealing with injuries or medical issues that you might have.

    And if you think you’re too old for it? In Starrett’s own words:

    ❝Problems are going to keep coming. Each one is a gift wanting to be opened—some new area of performance you didn’t know you had, or some new efficiency to be gained. The 90- to 95-year-old division of the Masters Track and Field Nationals awaits. A Lifelong commitment to solving each problem that creeps up is the ticket.

    In short: this is the book that can get you back out doing what you perhaps thought you’d left behind you, and/or open a whole new chapter in your life.

    Get your copy of Ready to Run from Amazon today!

    Don’t Forget…

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

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Nudge – by Richard Thaler & Cass Sunstein

    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.

    How often in life do we make a suboptimal decision that ends up plaguing us for a long time afterwards? Sometimes, a single good or bad decision can even directly change the rest of our life.

    So, it really is important that we try to optimize the decisions we do make.

    Professors Richard Thaler and Cass Sunstein look at all kinds of decision-making in this book. Their goal, as per the subtitle, is “improving decisions about health, wealth, and happiness”.

    For the most part, the book concentrates on “nudges”. Small factors that influence our decisions one way or another.

    Most importantly: that some of them are very good reasons to be nudged; others, very bad ones. And they often look similar.

    Where this book excels is in highlighting the many ways we make decisions without even thinking about it… or we think about it, but only down a prescribed, foreseen track, to an externally expected conclusion (for example, an insurance company offering three packages, but two of them exist only to direct you to the “correct” choice).

    A weakness of the book is that in some aspects it’s a little inconsistent. The authors describe their economic philosophy as “libertarian paternalism”, and as libertarians they’re against mandates, except when as paternalists they’re for them. But, if we take away their labels, this boils down to “some mandates can be good and some can be bad”, which would not be so inconsistent after all.

    Bottom line: if you’d like to better understand your own decision-making processes through the eyes of policy-setting economists (especially Sunstein, who worked for the White House Office of Information & Regulatory Affairs) whose job it is to make sure you make the “right” decisions, then this is a very enlightening book.

    Click here to check out Nudge and improve your decision-making clarity!

    Don’t Forget…

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

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Could the shingles vaccine lower your risk of dementia?

    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 recent study has suggested Shingrix, a relatively new vaccine given to protect older adults against shingles, may delay the onset of dementia.

    This might seem like a bizarre link, but actually, research has previously shown an older version of the shingles vaccine, Zostavax, reduced the risk of dementia.

    In this new study, published last week in the journal Nature Medicine, researchers from the United Kingdom found Shingrix delayed dementia onset by 17% compared with Zostavax.

    So how did the researchers work this out, and how could a shingles vaccine affect dementia risk?

    Melinda Nagy/Shutterstock

    From Zostavax to Shingrix

    Shingles is a viral infection caused by the varicella-zoster virus. It causes painful rashes, and affects older people in particular.

    Previously, Zostavax was used to vaccinate against shingles. It was administered as a single shot and provided good protection for about five years.

    Shingrix has been developed based on a newer vaccine technology, and is thought to offer stronger and longer-lasting protection. Given in two doses, it’s now the preferred option for shingles vaccination in Australia and elsewhere.

    In November 2023, Shingrix replaced Zostavax on the National Immunisation Program, making it available for free to those at highest risk of complications from shingles. This includes all adults aged 65 and over, First Nations people aged 50 and older, and younger adults with certain medical conditions that affect their immune systems.

    What the study found

    Shingrix was approved by the US Food and Drugs Administration in October 2017. The researchers in the new study used the transition from Zostavax to Shingrix in the United States as an opportunity for research.

    They selected 103,837 people who received Zostavax (between October 2014 and September 2017) and compared them with 103,837 people who received Shingrix (between November 2017 and October 2020).

    By analysing data from electronic health records, they found people who received Shingrix had a 17% increase in “diagnosis-free time” during the follow-up period (up to six years after vaccination) compared with those who received Zostavax. This was equivalent to an average of 164 extra days without a dementia diagnosis.

    The researchers also compared the shingles vaccines to other vaccines: influenza, and a combined vaccine for tetanus, diphtheria and pertussis. Shingrix and Zostavax performed around 14–27% better in lowering the risk of a dementia diagnosis, with Shingrix associated with a greater improvement.

    The benefits of Shingrix in terms of dementia risk were significant for both sexes, but more pronounced for women. This is not entirely surprising, because we know women have a higher risk of developing dementia due to interplay of biological factors. These include being more sensitive to certain genetic mutations associated with dementia and hormonal differences.

    Why the link?

    The idea that vaccination against viral infection can lower the risk of dementia has been around for more than two decades. Associations have been observed between vaccines, such as those for diphtheria, tetanus, polio and influenza, and subsequent dementia risk.

    Research has shown Zostavax vaccination can reduce the risk of developing dementia by 20% compared with people who are unvaccinated.

    But it may not be that the vaccines themselves protect against dementia. Rather, it may be the resulting lack of viral infection creating this effect. Research indicates bacterial infections in the gut, as well as viral infections, are associated with a higher risk of dementia.

    Notably, untreated infections with herpes simplex (herpes) virus – closely related to the varicella-zoster virus that causes shingles – can significantly increase the risk of developing dementia. Research has also shown shingles increases the risk of a later dementia diagnosis.

    A woman receives a vaccination from a female nurse.
    This isn’t the first time research has suggested a vaccine could reduce dementia risk. ben bryant/Shutterstock

    The mechanism is not entirely clear. But there are two potential pathways which may help us understand why infections could increase the risk of dementia.

    First, certain molecules are produced when a baby is developing in the womb to help with the body’s development. These molecules have the potential to cause inflammation and accelerate ageing, so the production of these molecules is silenced around birth. However, viral infections such as shingles can reactivate the production of these molecules in adult life which could hypothetically lead to dementia.

    Second, in Alzheimer’s disease, a specific protein called Amyloid-β go rogue and kill brain cells. Certain proteins produced by viruses such as COVID and bad gut bacteria have the potential to support Amyloid-β in its toxic form. In laboratory conditions, these proteins have been shown to accelerate the onset of dementia.

    What does this all mean?

    With an ageing population, the burden of dementia is only likely to become greater in the years to come. There’s a lot more we have to learn about the causes of the disease and what we can potentially do to prevent and treat it.

    This new study has some limitations. For example, time without a diagnosis doesn’t necessarily mean time without disease. Some people may have underlying disease with delayed diagnosis.

    This research indicates Shingrix could have a silent benefit, but it’s too early to suggest we can use antiviral vaccines to prevent dementia.

    Overall, we need more research exploring in greater detail how infections are linked with dementia. This will help us understand the root causes of dementia and design potential therapies.

    Ibrahim Javed, Enterprise and NHMRC Emerging Leadership Fellow, UniSA Clinical & Health Sciences, University of South Australia

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    Don’t Forget…

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

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: