
Hard to Kill – by Dr. Jaime Seeman
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We’ve written before about Dr. Seeman’s method for robust health at all ages, focussing on:
- Nutrition
- Movement
- Sleep
- Mindset
- Environment
In this book, she expands on these things far more than we have room to in our little newsletter, including (importantly!) how each interplays with the others. She also follows up with an invitation to take the “Hard to Kill 30-Day Challenge”.
That said, in the category of criticism, it’s only 152 pages, and she takes some of that to advertise her online services in an effort to upsell the reader.
Nevertheless, there’s a lot of worth in the book itself, and the writing style is certainly easy-reading and compelling.
Bottom line: this book is half instructional, half motivational, and covers some very important areas of health.
Click here to check out “Hard to Kill”, and enjoy robust health at every age!
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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:
- Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
- Easily Digestible Vegetarian Protein Sources
- What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure
Enjoy!
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Blueberries vs Rosehips – Which is Healthier?
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Our Verdict
When comparing blueberries to rosehips, we picked the rosehips.
Why?
While you may not find rosehips at the supermarket, both of these berries are absolutely things you might grow in your garden, climate-permitting. So, what’s the score?
In terms of macros, rosehips have around 10x the fiber for 2x the carbs; that’s an easy calculation and an easy first-round win for rosehips.
In the category of vitamins, blueberries boast more of vitamins B1 and B9, while rosehips have a lot more of vitamins A, B2, B3, B5, B6, C, E, and K. That’s a landslide for rosehips even before we consider rosehips’ much greater margins of difference (kicking off with 80x the vitamin A, for instance, and many multiples of many of the others).
Looking at minerals, blueberries are not higher in any minerals, while rosehips have a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
In other considerations, blueberries are famously abundant in polyphenols, but rosehips are too, and have some special properties of their own (see the “learn more” section for details), so this round’s perhaps a tie, unless we want to get very subjective about it, in which case it could be swung either way.
However we do that last round, the sum is clear: it’s an overall win for rosehips—but do by all means enjoy either or both, as diversity is best!
Want to learn more?
You might like:
It’s In The Hips: Rosehip’s Benefits, Inside & Out
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Insomnia Decoded – by Dr. Audrey Porter
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We’ve written about sleep books before, so what makes this one different? Its major selling point is: most of the focus isn’t on the things that everyone already knows.
Yes, there’s a section on sleep hygiene and yes it’ll tell you to cut the caffeine and alcohol, but most of the advice here is beyond that.
Rather, it looks at finding out (if you don’t already know for sure) what is keeping you from healthy sleep, be it environmental, directly physical, or psychological, and breaking out of the stress-sleep cycle that often emerges from such.
The style is light and conversational, but includes plenty of science too; Dr. Porter knows her stuff.
Bottom line: if you feel like you know what you should be doing, but somehow life keeps conspiring to stop you from doing it, then this is the book that could help you break out that cycle.
Click here to check out Insomnia Decoded, and get regular healthy sleep!
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Best Workouts for Women Over 40 To Give Your Metabolism A Makeover
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After 40, the usual course of events goes: your lean muscle mass decreases, which slows your metabolism and makes it easier to gain fat. At the same time, bone density decreases, increasing the risk of osteoporosis and frailty. This leads to lower mobility, flexibility, and overall frustration.
But it doesn’t have to be that way! Fitness coach Jessica Cooke explains how:
It all depends on this
Strength training helps counteract these effects by increasing lean muscle mass, which boosts metabolism and fat burning. It also improves bone density, reducing the risk of osteoporosis. Plus, it builds strength, fitness, and a toned physique.
The best part? It doesn’t require long workouts—short, effective sessions work best.
While walking is very beneficial for general health, it doesn’t provide the resistance needed to build muscle. Without resistance, your body composition won’t change, and so your metabolism will remain the same. Strength training is essential for burning fat at rest and improving overall fitness.
You don’t have to do high-impact exercises or jumping to see results. Low-impact strength training is effective and gentle on the joints. Lifting weights or using your body weight in a controlled manner will help build muscle and improve strength.
Many women only do cardio and neglect strength training, leading to minimal progress. Another common mistake is overcomplicating workouts—simple, consistent strength training is all you need.
Aim to strength train three times per week for 20 minutes. Focus on compound movements that work multiple muscle groups, such as:
- squats
- lunges
- deadlifts
- press-ups
- shoulder presses
- upright rows
- planks
- glute bridges
- sit-ups
- Russian twists
Start with light (e.g. 2-3 kg) weights and maintain proper form.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Don’t Let Menopause Run You Down: 4 Critical Things Female Runners Should Know
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Mini Cuts: How To Lose Fat Quickly & Safely
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No, one cannot healthily do this long-term. But for a few weeks to quickly drop fat while preserving lean muscle, yes:
Briefly does it
Step by step, the process goes like this:
- prep before starting: eat at maintenance for 1–2 weeks; set a clear goal (perhaps you have a vacation or event in mind that you want to look a certain way for).
- set calorie target: calculate maintenance calories; and subtract 300–500 for your mini cut. If unsure, use goal bodyweight in pounds ×10.
- set macro ratios: week 1 use 45% protein, 25% carbs, 30% fat; week 2 use 50% protein, 30% carbs, 20% fat; track as accurately as you reasonably can.
- plan and prep meals: batch-prep simple, repetitive meals (this makes tracking easier), with a focus on lean proteins, vegetables, fruits, and other high-volume foods to improve satiety.
- training adjustments: keep your strength training consistent; consider a small carb snack pre-workout if you usually train fasted, and avoid excessive cardio.
- remember to end the mini cut: per the first step, the duration should be 7–14 days (absolute maximum 30).
- reverse out: increase calories gradually by around 100 kcal per day until it’s back to the maintenance levels; you can reduce protein to 30–40% as carbs and fats normalize. then stay at maintenance for at least another 1–2 weeks before considering another deficit phase if you still want to lose more fat.
- reflect and reset: assess your results (body composition, energy, performance); treat mini cuts as a tool, not a lifestyle; returning to balanced eating is important for sustainability and general health.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
How To Lose Weight (Healthily!) ← for a more sustainable approach; honestly we recommend this much more
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Safe seat syndrome? Why some hospitals get upgrades and others miss out
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On his campaign trail, Prime Minister Anthony Albanese pledged A$200 million to upgrade St John of God Midland Public Hospital in Perth. He promised more beds and operating theatres, and a redesigned obstetrics and neonatal unit.
It followed other recent election promises from the Labor government, including $120 million for new birthing facilities at Sydney’s planned Rouse Hill Hospital and $150 million to build a health centre in southern Adelaide.
New and expanded health facilities are welcome in fast-growing communities. But are hospital funding pledges in election campaigns based on health-care or political needs?
Does pork-barrelling drive health funding decisions?
Labor and the Coalition have faced allegations of pork-barrelling this election campaign.
Pork-barrelling means using public funds to target specific electorates to win votes, rather than allocating resources based on need. Four in five Australians consider pork-barrelling to be corrupt.
Former New South Wales Premier Gladys Berejiklian suggested pork-barrelling was “business as usual” in her government.
It also seems to occur at the federal level. The Australian National Audit Office found a $1.25 billion Community Health and Hospitals Program implemented by the former Morrison government “fell short of ethical requirements” and deliberately breached Commonwealth grant guidelines.
Of the 63 major projects funded, only two were rated “highly suitable” – the usual benchmark for shortlisting. In fact, most approved projects were picked by the government outside of the established expression of interest processes.
Who funds and manages public hospitals?
The National Health Reform Agreement makes states and territories responsible for managing public hospitals. States and territories contribute around 58% of hospital funding. They also oversee planning and infrastructure.
Local hospital networks help plan and implement capital projects such as new hospitals and facility upgrades.
Under the National Health Reform Agreement, the Commonwealth government also contributes public hospital funding through:
- activity-based funding. This is tied to the number and type of patients treated
- block funding for smaller regional and rural hospitals
- public health funding for initiatives such as vaccination programs.
The reform agreement outlines the Commonwealth’s responsibility for supporting public hospital services. But it doesn’t restrict the Commonwealth from making hospital infrastructure promises.
The Commonwealth often pledges direct hospital funding through supplementary agreements or ad hoc initiatives. Earlier this year, it announced an additional one-off $1.7 billion payment to ease pressure on public hospitals.
State planning vs federal politics: who decides?
States use formal planning frameworks to plan and prioritise health infrastructure projects. NSW Health, for example, applies a structured Facility Planning Process for projects over $10 million. This considers local population needs, health and community benefits, costs and workforce capacity.
These types of frameworks help ensure health capital investment decisions are transparent and evidence-based.
What is less transparent is how the Commonwealth decides which specific hospitals to pledge money to, particularly during election campaigns.
While some federal funding announcements may align with state priorities, picking one hospital over another comes with an “opportunity cost”. For every community that benefits from a new or upgraded hospital, another potentially higher-need community may miss out.
To prevent Commonwealth funding decisions being swayed by political priorities, more transparent processes for setting priorities and making decisions are needed.
What would a better system look like?
The way funds are allocated to medicines listed on the Pharmaceutical Benefits Scheme (PBS) provides the federal government with an exemplary approach to good health-care investment decisions.
The Pharmaceutical Benefits Advisory Committee (PBAC) provides independent advice to the Minister for Health on whether the government should allocate millions to new medicines. The PBAC uses rigorous, transparent processes to make listing recommendations based on patient need and cost-effectiveness.
Federal government hospital infrastructure funding decisions should also follow open, competitive, merit-based processes.
Prioritising evidence and having transparent decision-making guidelines would mean funding is more likely to be allocated based on the greatest population need rather than electoral considerations.
Other ways to improve federal government hospital funding decisions may include:
- incorporating nationally agreed principles for hospital capital funding in future National Health Reform Agreements
- increasing transparency. This could be achieved through a national public register of hospital development proposals, ranked by urgency and need
- strengthening safeguards on election-period pledges. This could improve disclosures and ensure hospital funding decisions align with independent needs assessments.
More hospitals or better prevention?
Former St Vincent’s Health CEO Toby Hall put it bluntly:
If Australia is to make the most of its healthcare future, it will likely need fewer hospitals, not more.
He pointed to Denmark, which cut its number of hospitals by 67% over 1999–2019. This was achieved by shifting as many services as possible from hospitals to other types of health care including primary care, health centres and outpatient clinics.
While more hospitals in Australia may be inevitable as the population ages, health policy should also focus on keeping people out of hospital in the first place. That means investing in prevention, early intervention and technology to support care at home.
Australia lags behind other wealthy nations in this space, ranking 20th out of 33 OECD countries in per capita spending on prevention. It ranks 27th when measured as a share of total health expenditure.
Some local health districts are showing what’s possible. This includes using home monitoring to help people manage chronic conditions. These kinds of innovations can improve health and reduce pressure on hospital infrastructure.
While new hospitals and wards make for compelling election promises, a better health system will come not just from “bricks and mortar”. It will come from smarter investments in prevention, early intervention and innovative care that keeps people healthier and out of hospital.
Anam Bilgrami, Senior Research Fellow, Macquarie University Centre for the Health Economy, Macquarie University and Henry Cutler, Professor and Director, Macquarie University Centre for the Health Economy, Macquarie University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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