Four Thousand Weeks – by Oliver Burkeman

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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!

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  • Caffeine Blues – by Stephen Cherniske

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    Caffeine use is an interesting and often-underexamined factor in health. Beyond the most superficial of sleep hygiene advice (à la “if you aren’t sleeping well, consider skipping your triple espresso martini at bedtime”), it’s often considered a “everybody has this” drug.

    In this book, Cherniske explores a lot of the lesser-known effects of caffeine, and the book certainly is a litany against caffeine dependence, ultimately arguing strongly against caffeine use itself. The goal is certainly to persuade the reader to desist in caffeine use, and while the book’s selling point is “learn about caffeine” not “how to quit caffeine”, a program for quitting caffeine is nevertheless included.

    You may notice the title and cover design are strongly reminiscent of “Sugar Blues”, which came decades before it, and that’s clearly not accidental. The style is similar—very sensationalist, and with a lot of strong claims. In this case, however, there is actually a more robust bibliography, albeit somewhat dated now as science has continued to progress since this book was published.

    Bottom line: in this reviewer’s opinion, the book overstates its case a little, and is prone to undue sensationalism, but there is a lot of genuinely very good information in here too, making it definitely worth reading.

    Click here to check out Caffeine Blues, and remedy yours!

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  • With Only Gloves To Protect Them, Farmworkers Say They Tend Sick Cows Amid Bird Flu

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    GREELEY, Colo. — In early August, farmworkers gathered under a pavilion at a park here for a picnic to celebrate Farmworker Appreciation Day. One sign that this year was different from the others was the menu: Beef fajitas, tortillas, pico de gallo, chips, beans — but no chicken.

    Farms in Colorado had culled millions of chickens in recent months to stem the transmission of bird flu. Organizers filled out the spread with hot dogs.

    No matter the menu, some dairy workers at the event said they don’t exactly feel appreciated. They said they haven’t received any personal protective equipment beyond gloves to guard against the virus, even as they or colleagues have come down with conjunctivitis and flu-like symptoms that they fear to be bird flu.

    “They should give us something more,” one dairy worker from Larimer County said in Spanish. He spoke on the condition of anonymity out of fear he’d lose his job for speaking out. “What if something happens to us? They act as if nothing is wrong.”

    Agricultural health and safety experts have been trying to get the word out about how to protect against bird flu, including through bilingual videos on TikTok showing the proper way to gear up with respirators, eye protection, gloves, and coveralls. And Colorado’s health and agriculture departments have offered a free month’s supply of protective equipment to any producer who requests it.

    But so far, many farms aren’t taking them up on it: According to numbers provided by the state health department in late August, fewer than 13% of the state’s dairies had requested and received such PPE.

    The virus is known to infect mammals — from skunks, bears, and cows to people and house pets. It began showing up in dairy cattle in recent months, and Colorado has been in the thick of it. Ten of the 13 confirmed human cases in the U.S. this year have occurred in Colorado, where it continues to circulate among dairy cows. It isn’t a risk in cooked meat or pasteurized milk but is risky for those who come into contact with infected animals or raw milk.

    Weld County, where the farmworker event was held, is one of the nation’s top milk producers, supplying enough milk each month this year to fill about 45 Olympic-size swimming pools, according to U.S. Department of Agriculture data. Neighboring counties are notable producers, too.

    Concerns are growing about undiagnosed illness among farmworkers because of a lack of testing and safety precautions. One reason for concern: Bird flu and seasonal flu are capable of gene trading, so if they ended up in the same body at the same time, bird flu might end up with genes that boost its contagiousness. The virus doesn’t appear to be spreading easily between people yet. That could change, and if people aren’t being tested then health officials may be slow to notice.

    Strains of seasonal flu already kill some 47,000 people in the U.S. a year. Public health officials fear the havoc a new form of the flu could wreak if it spreads among people.

    The Centers for Disease Control and Prevention recommends that dairy workers don a respirator and goggles or a face shield, among other protections, whether they are working with sick animals or not.

    A recent study found that not all infected cows show symptoms, so workers could be interacting with contagious animals without realizing it. Even when it is known that animals are infected, farmworkers often still have to get in close contact with them, sometimes under grueling conditions, such as during a recent heat wave when Colorado poultry workers collected hundreds of chickens by hand for culling because of the outbreak. At least six of the workers became infected with bird flu.

    One dairy worker in Weld County, who spoke on the condition of anonymity for fear of losing his job, said his employer has not offered any protective equipment beyond gloves, even though he works with sick cows and raw milk.

    His bosses asked the workers to separate sick cows from the others after some cows produced less milk, lost weight, and showed signs of weakness, he said. But the employer didn’t say anything about the bird flu, he said, or suggest they take any precautions for their own safety.

    He said he bought protective goggles for himself at Walmart when his eyes became itchy and red earlier this summer. He recalled experiencing dizziness, headaches, and low appetite around the same time. But he self-medicated and pushed through, without missing work or going to a doctor.

    “We need to protect ourselves because you never know,” he said in Spanish. “I tell my wife and son that the cows are sick, and she tells me to leave, but it will be the same wherever I go.”

    He said he’d heard that his employers were unsympathetic when a colleague approached them about feeling ill. He’d even seen someone affiliated with management remove a flyer about how people can protect themselves from the bird flu and throw it in a bin.

    The dairy worker in neighboring Larimer County said he, too, has had just gloves as protection, even when he has worked with sick animals — close enough for saliva to wipe off on him. He started working with them when a colleague missed work because of his flu-like symptoms: fever, headache, and red eyes.

    “I only wear latex gloves,” he said. “And I see that those who work with the cows that are sick also only wear gloves.”

    He said he doesn’t have time to wash his hands at work but puts on hand sanitizer before going home and takes a shower once he arrives. He has not had symptoms of infection.

    Such accounts from dairy workers echo those from farmworkers in Texas, as reported by KFF Health News in July.

    “Employers who are being proactive and providing PPE seem to be in the minority in most states,” said Bethany Boggess Alcauter with the National Center for Farmworker Health, a not-for-profit organization based in Texas that advocates for improving the health of farmworkers and their families. “Farmworkers are getting very little information.”

    But Zach Riley, CEO of the Colorado Livestock Association, said he thinks such scenarios are the exception, not the rule.

    “You would be hard-pressed to find a dairy operation that isn’t providing that PPE,” he said. Riley said dairies typically have a stockpile of PPE ready to go for situations like this and that, if they don’t, it’s easily accessed through the state. “All you have to do is ask.”

    Producers are highly motivated to keep infections down, he said, because “milk is their life source.” He said he has heard from some producers that “their family members who work on the farm are doing 18-to 20-hour days just to try to stay ahead of it, so that they’re the first line between everything, to protect their employees.”

    Colorado’s health department is advertising a hotline that ill dairy workers can call for help getting a flu test and medicine.

    Project Protect Food Systems Workers, an organization that emerged early in the covid-19 pandemic to promote farmworker health across Colorado, is distributing PPE it received from the state so promotoras — health workers who are part of the community they serve — can distribute masks and other protections directly to workers if employers aren’t giving them out.

    Promotora Tomasa Rodriguez said workers “see it as another virus, another covid, but it is because they don’t have enough information.”

    She has been passing out flyers about symptoms and protective measures, but she can’t access many dairies. “And in some instances,” she said, “a lot of these workers don’t know how to read, so the flyers are not reaching them, and then the employers are not doing any kind of talks or trainings.”

    The CDC’s Nirav Shah said during an Aug. 13 call with journalists that awareness about bird flu among dairy workers isn’t as high as officials would like it to be, despite months of campaigns on social media and the radio.

    “There’s a road ahead of us that we still need to go down to get awareness on par with, say, what it might be in the poultry world,” he said. “We’re using every single messenger that we can.”

    KFF Health News correspondents Vanessa G. Sánchez and Amy Maxmen contributed to this report.

    Healthbeat is a nonprofit newsroom covering public health published by Civic News Company and KFF Health News. Sign up for its newsletters here.

    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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  • Hate Sit-Ups? Try This 10-Minute Standing Abs Routine!

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    Abdominal muscles are important to many people for aesthetics; they also fulfil the important role of keeping your innards in, as well as being a critical part of core stability (and you cannot have a truly healthy back without healthy abs on the other side). However, not everyone loves sit-ups and their many variations, so here’s an all-standing workout instead:

    On your feet!

    The exercise are as follows:

    1. High knees: engage core to work abs; do slow for low impact. Great for speeding up the metabolism. Jog during rest to keep moving.
    2. Extend & twist: raise arms high, drive them down while raising one leg into a twist. No rest, switch sides immediately.
    3. Extend & vertical crunch: extend leg back, drive knee forward into a crunch. Swap sides with no breaks.
    4. Oblique jacks: jump or slow version; targeting the obliques.
    5. Front toe-touch: engage core for effectiveness.
    6. Crossover toe-touch: no break; move into this directly from the front toe-touch.
    7. Wood chop: lift arms up, twist, chop down. Great for obliques. No rest between sides.
    8. Heisman: step side to side, bringing your other knee up towards the opposite side. Focus on core engagement rather than speed.
    9. Side leg raise & side bent: raise leg to side with slight bend; works obliques. No rest between sides.

    That’s it!

    For a visual demonstration, enjoy:

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

    Want to learn more?

    You might also like to read:

    Is A Visible Six-Pack Obtainable Regardless Of Genetic Predisposition?

    Take care!

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Related Posts

  • How to Stop Negative Thinking – by Daniel Paul
  • The Immune System Recovery Plan – by Dr. Susan Blum

    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.

    The subtitle of the book is “A Doctor’s 4-Step Program to Treat Autoimmune Disease”, so we’ll not keep the four steps a secret; they are:

    1. Using food as medicine
    2. Understanding the stress connection
    3. Healing your gut and digestive system
    4. Optimizing liver function

    Each of these sections gives a primer in the relevant science, worksheets for personalizing your own plan to your own situation, condition, and goals, and of course lots of practical advice.

    This is important and perhaps the book’s greatest strength, since there are dozens of possible autoimmune conditions, and getting a professional diagnosis is often a long, arduous process. So while this book can’t necessarily speed that up, what it can do is give you a good head-start on managing your symptoms based on things that are most likely to help, and certainly, there will be no harm trying.

    While it’s not primarily a recipe book, there are also recipes targeting each part of the whole, as well as an extensive herb and supplement guide, before getting into lots of additional resources.

    Bottom line: if you are, or suspect you are, suffering from an autoimmune condition, the information in this book can make your life a lot easier.

    Click here to check out The Immune System Recovery Plan, and help yours to help you!

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  • Radiant Rebellion – by Karen Walrond

    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.

    In health terms, we are often about fighting aging here. But to be more specific, what we’re fighting in those cases is not truly aging itself, so much as age-related decline.

    Karen Walrond makes a case that we’ve made from the very start of 10almonds (but she wrote a whole book about it), that there’s merit in looking at what we can and can’t control about aging, doing what we reasonably can, and embracing what we can’t.

    And yes, embracing, not merely accepting. This is not a downer of a book; it’s a call to revolution. It asks us to be proud of our grey hairs, to see our smile-lines around our eyes as the sign of a lived-in body, and even to embrace some of the unavoidable “actual decline” things as part of the journey of life. Maybe we’re not as strong as we used to be and now need a grippety-doodah to open jars; not everyone gets to live long enough to experience that! How lucky we are.

    Perhaps most importantly, she bids us be the change we want to see in the world, and inspire others with our choices and actions, and shake off ageist biases for good.

    Bottom line: if you want to foster a better attitude to aging not only for yourself, but also those around you, then this is a top-tier book for that.

    Click here to check out Radiant Rebellion, and reclaim aging!

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  • 7 Ways To Boost Mitochondrial Health To Fight Disease

    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.

    Fatigue and a general lack of energy can be symptoms of many things, and for most of them, looking after our mitochondrial health can at least help, if not outright fix the issue.

    The Seven Ways

    Dr. Jonas Kuene suggests that we…

    • Enjoy a good diet: especially, limiting simple sugars, reducing overall carbohydrate intake, and swapping seed oils for healthier oils like avocado oil and olive oil.
    • Take supplements: including coenzyme Q10, alpha-lipoic acid, and vitamins
    • Decrease exposure to toxins: limit alcohol consumption (10almonds tip: limit it to zero if you can), avoid foods that are likely high in heavy metals or pesticides, and check you’re not being overmedicated (there can be a bit of a “meds creep” over time if left unchecked, so it’s good to periodically do a meds review in case something is no longer needed)
    • Practice intermittent fasting: Dr. Kuene suggests a modest 16–18 hours fast per week; doing so daily is generally considered good advice, for those for whom this is a reasonable option
    • Build muscle: exercise in general is good for mitochondria, but body composition itself counts for a lot too
    • Sleep: aiming for 7–9 hours, and if that’s not possible at night, add a nap during the day to make up the lost time
    • Get near-infrared radiation: from the sun, and/or made-for-purpose IR health devices.

    For more info on these (including the referenced science), enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

    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

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