Steps For Keeping Your Feet A Healthy Foundation
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Important Steps For Good Health
This is Dr. Kelly Starrett. He’s a physiotherapist, author, speaker, trainer. He has been described as a “celebrity” and “founding father” of CrossFit. He mostly speaks and writes about mobility in general; today we’re going to be looking at what he has to say specifically about our feet.
A strong foundation
“An army marches on its stomach”, Napoleon famously wrote.
More prosaically: an army marches on its feet, and good foot-care is a top priority for soldiers—indeed, in some militaries, even so much as negligently getting blisters is a military offense.
Most of us are not soldiers, but there’s a lesson to be learned here:
Your feet are the foundation for much of the rest of your health and effectiveness.
KISS for feet
No, not like that.
Rather: “Keep It Simple, Stupid”
Dr. Starrett is not only a big fan of not overcomplicating things, but also, he tells us how overcomplicating things can actively cause problems. When it comes to footwear, for example, he advises:
❝When you wear shoes, wear the flat kind. If you’re walking the red carpet on Oscar night, fine, go ahead and wear a shoe with a heel. Once in a while is okay.
But most of the time, you should wear shoes that are flat and won’t throw your biological movement hardware into disarray.
When you have to wear shoes, whether it’s running shoes, work shoes, or combat boots, buy the flat kind, also known as “zero drop”—meaning that the heel is not raised above the forefoot (at all).
What you want to avoid, or wean yourself away from, are shoes with the heels raised higher off the ground than the forefeet.❞
Of course, going barefoot is great for this, but may not be an option for all of us when out and about. And in the home, going barefoot (or shod in just socks) will only confer health benefits if we’re actually on our feet! So… How much time do you spend on your feet at home?
Allow your feet to move like feet
By evolution, the human body is built for movement—especially walking and running. That came with moving away from hanging around in trees for fruit, to hunting and gathering between different areas of the savannah. Today, our hunting and gathering may be done at the local grocery store, but we still need to keep our mobility, especially when it comes to our feet.
Now comes the flat footwear you don’t want: flip-flops and similar
If we wear flip-flops, or other slippers or shoes that hold onto our feet only at the front, we’re no longer walking like we’re supposed to. Instead of being the elegant product of so much evolution, we’re now walking like those AT-AT walkers in Star Wars, you know, the ones that fell over so easily?
Our feet need to be able to tilt naturally while walking/running, without our footwear coming off.
Golden rule for this: if you can’t run in them, you shouldn’t be walking in them
Exception: if for example you need something on your feet for a minute or two in the shower at the gym/pool, flip-flops are fine. But anything more than that, and you want something better.
Watch your step
There’s a lot here that’s beyond the scope of what we can include in this short newsletter, but:
If we stand or walk or run incorrectly, we’re doing gradual continual damage to our feet and ankles (potentially also our knees and hips, which problems in turn have a knock-on effect for our spine, and you get the idea—this is Bad™)
Some general pointers for keeping things in good order include:
- Your weight should be mostly on the balls of your feet, not your heels
- Your feet should be pretty much parallel, not turned out or in
- When standing, your center of gravity should be balanced between heel and forefoot
Quick tip for accomplishing this last one: Stand comfortably, your feet parallel, shoulder-width apart. Now, go up on your tip-toes. When you’ve done so, note where your spine is, and keep it there (apart from in its up-down axis) when you slowly go back to having your feet flat on the ground, so it’s as though your spine is sliding down a pole that’s fixed in place.
If you do this right, your center of gravity will now be perfectly aligned with where it’s supposed to be. It might feel a bit weird at first, but you’ll get used to it, and can always reset it whenever you want/need, by repeating the exercise.
If you’d like to know more from Dr. Starrett, you can check out his website here 🙂
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Blueberries vs Gooseberries – Which is Healthier?
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Our Verdict
When comparing blueberries to gooseberries, we picked the gooseberries.
Why?
Surprise! Probably. We’re betting that blueberries will get a strong majority vote in our “this or that” quiz, on account of their admittedly well-earned reputation for being very healthy.
However…
In terms of macros, blueberries have slightly more carbs while gooseberries have about 2x the fiber; an easy first-round win for gooseberries.
In the category of vitamins, blueberries have more of vitamins B2, B3, and E, while gooseberries have more of vitamins A, B1, B5, B7, B9, and C, scoring another win in this round.
Looking at minerals, blueberries have more manganese and zinc, while gooseberries have more calcium, copper, iron, magnesium, phosphorus, potassium, and selenium, winning tidily in this round as well.
In other considerations, both are great for polyphenols but blueberries do have more, so that is a point in blueberries’ favor.
Still, adding up the sections makes for a clear overall win for gooseberries, but do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
Enjoy!
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Are Fruit & Vegetable Extract Supplements Worth It?
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At 10almonds we are always extolling the virtues of fruits and vegetables, but how much do those benefits still exist when we’re looking at a fruit and vegetable extract supplement?
We examined one aspect of this previously, here;
Mediterranean Diet… In A Pill?
This looked at getting the anti-inflammatory benefits of the Mediterranean diet, in supplement form, by providing extracts of 16 key plant extracts—which also provides an excellent shopping list, by the way, if you just want to skip the supplements and buy those plants; if nine top scientists (anti-aging specialists, neurobiologists, pharmacologists, and at least one professor of applied statistics) came to the conclusion that to get the absolute most bang-for-buck possible, those are the plants to get the phytochemicals from, then we’re not going to ignore that!
And yes, the short answer was “it does very significantly improve anti-inflammatory markers”, by the way.
But when it comes to benefits from polyphenols, anti-inflammatory powers are very much “low-hanging fruit”, so to speak. It’s the “fork found in kitchen” level of shocking revelation. It’s what polyphenols are best at (tied with antioxidant powers, which directly mediate their anti-inflammatory powers).
So, what about something more challenging, like brain benefits?
Underrated Brain Boosters
A European research team (Dr. Begoña Cerdá et al.) looked at the effects of polyphenol-rich nutraceuticals (plant extracts) on cognitive function and neuroprotection biomarkers.
It was a randomized, crossover, double-blind, sex-stratified, placebo-controlled clinical trial that had people take the supplement or a placebo for 16 weeks, have a 4-week washout phase (to minimize leftover effects contaminating the data) and then switching groups (still blinded to the placebo control) for 16 weeks.
They tested cognitive function and neuroprotection biomarkers in various ways before and after each of the testing phases (so, four testing sessions in total per person: before and after the supplement + before and after the placebo).
The results:
❝The results suggested that participants who consumed the polyphenol-rich nutraceutical demonstrated significant improvements in cognitive performance compared to the placebo group.
The Stroop Test scores indicated enhanced attention and inhibitory control, while RIST results suggested improvements in logical reasoning and memory. The Trail Making Test also revealed increased cognitive flexibility, highlighting the supplement’s potential to boost overall mental agility.
Furthermore, the ELISA results showed a notable increase in BDNF and CREB levels among participants who took the active supplement. BDNF is a protein that is essential for neuronal growth and survival, and its levels were significantly elevated, reinforcing its role in synaptic plasticity and long-term memory formation.
Additionally, CREB, a transcription factor involved in learning processes, also showed increased levels, supporting its function in cognitive enhancement.
Importantly, the correlation between improved test scores and higher biomarker levels suggested that polyphenols may directly influence brain function rather than merely offering general health benefits.
While the study focused on healthy adults, the findings also raised questions about whether similar interventions could benefit populations at risk for cognitive decline, including older adults and individuals with neurodegenerative conditions.❞
Key to abbreviations:
- RIST = Reynolds Intellectual Screening Test
- ELISA = Enzyme-Linked ImmunoSorbent Assays
- BDNF = Brain-Derived Neurotrophic Factor
- CREB = cAMP-Response Element Binding Protein
- cAMP = Cyclic Adenosine MonoPhosphate
Source: Daily fruit and vegetable extracts may boost brain power ← we quoted a pop-sci article for the above summary, for easier readability while still having the critical conclusions in one place
For those who do want to dive into the actual data and a lot more detail about the study methodology (which is well worth reading if you have the time, as it’s very good), here is the actual study:
If nothing else, be aware that the usual benchmark for statistical significance is p < 0.05, whereas the results in this study ranged from p < 0.01 to p < 0.001, in other words, ranging from 5x more significant than is required to be called “significant”, to 50x more significant than is required to be called “significant”.
In fewer words: impressively significant
In lay terms: the scientists are about as sure as scientists ever get about anything, that this supplement produces significant results
What was the supplement they tested?
Good news! It was…
- a commercially available supplement (JuicePlus), which is convenient, because it means we (and you, dear reader) can get it if we so choose
- not paid for by JuicePlus or anyone associated with them (indeed, the funding declaration on the study is “This research received no external funding”), so not subject to any conflict of interest that might introduce bias into the study
As for why they chose that one:
❝A unique aspect of the polyphenol-rich nutraceutical evaluated in this study lies in its composition, which integrates a blend of fruit, vegetable, and berry juice powders.
This product, Juice Plus+ Premium®, contains over 119 distinct polyphenolic compounds, including flavanols, anthocyanins, and flavones, as demonstrated in prior compositional analyses.
Compared to other polyphenol-based interventions, this nutraceutical stands out due to its comprehensive formulation, combining a wide range of bioactive compounds with complementary antioxidant and neuroprotective effects.
These characteristics ensure a more diverse interaction with neurobiological pathways, including those related to oxidative stress mitigation, synaptic plasticity, and cognitive function❞
Source: Ibid. (it’s in the introduction)
Want to try some?
We don’t sell it, but for your convenience, here’s where to get JuicePlus supplements Amazon 😎
Enjoy!
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How I Cured My Silent Reflux – by Don Daniels
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Acid reflux, in its various forms (not all of which include heartburn as a symptom!), affects around 1 in 8 people. Often it takes the form of coughing or excess mucus after eating, and it can trigger ostensibly random sweats, for example.
Don Daniels does an excellent job of demystifying the various kinds of acid reflux, explaining clearly and simply the mechanics of what is going on for each of them and why.
Further, he talks about the medications that can make things worse (and how and why), and supplements that can make it better (and supplements that can make it worse, too!), and a multiphase plan (diet on, meds weaned off, supplements on, supplements weaned off when asymptomatic, diet adjust to a new normal) to get free from acid reflux.
The writing style is simple, clear, and jargon-free, while referencing plenty of scientific literature, often quoting from it and providing sources, much like we often do at 10almonds. There are 50+ such references in all, for a 105-page book.
So, do also note that yes, it’s quite a short book for the price, but the content is of value and wouldn’t have benefitted from padding of the kind that many authors do just to make the book longer.
Bottom line: if you have, or suspect you may have, an acid reflux condition of any kind, then this book can guide you through fixing that.
Click here to check out How I Cured My Silent Reflux, and put up with it no longer!
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A new diagnosis of ‘profound autism’ is on the cards. Here’s what could change
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When it comes to autism, few questions spark as much debate as how best to support autistic people with the greatest needs.
This prompted The Lancet medical journal to commission a group of international experts to propose a new category of “profound autism”.
This category describes autistic people who have little or no language (spoken, written, signed or via a communication device), who have an IQ of less than 50, and who require 24-hour supervision and support.
It would only apply to children aged eight and over, when their cognitive and communication abilities are considered more stable.
In our new study, we considered how the category could impact autism assessments. We found 24% of autistic children met, or were at risk of meeting, the criteria for profound autism.
Why the debate?
The category is intended to help governments and service providers plan and deliver supports, so autistic people with the highest needs aren’t overlooked. It also aims to re-balance their under-representation in mainstream autism research.
This new category may be helpful for advocating for a greater level of support, research and evidence for this group.
But some have raised concerns that autistic people who don’t fit into this category could be perceived as less in need and excluded from services and funding supports.
Others argue the category doesn’t sufficiently emphasise autistic people’s strengths and capabilities, and places too much emphasis on the challenges that are experienced.
What did we do?
We conducted the first Australian study to examine how the “profound autism” category might apply to children attending publicly funded diagnostic services for developmental conditions.
Drawing on the Australian Child Neurodevelopment Registry, we examined data from 513 autistic children assessed between 2019 and 2024. We asked:
- how many children met the criteria for profound autism?
- were there behavioural features that set this group apart?
Because we focused on children at the time of diagnosis, most (91%) were aged under eight years. We described these children as being “at risk of profound autism”.
What did we find?
Around 24% of autistic children in our study met, or were at risk of meeting, the criteria for profound autism. This is similar to the proportion of children internationally.
Almost half (49.6%) showed behaviours that were a safety risk, such as attempting to run away from carers, compared with one-third (31.2%) of other autistic children.
These challenges weren’t limited to children who met criteria for profound autism. Around one in five autistic children (22.5%) engaged in self-injury, and more than one-third (38.2%) showed aggression toward others.
So, while the category identified many children with very high needs, other children who didn’t meet these criteria also had significant needs.
Importantly, we found the definition of “profound autism” doesn’t always line up with the official diagnostic levels which determine the level of support and NDIS funding children receive.
In our study, 8% of children at risk of profound autism were classified as level 2, rather than level 3 (the highest level of support). Meanwhile, 17% of children classified as level 3 did not meet criteria for profound autism.
Our concern
We looked at children when they first received an autism diagnosis. Children were aged 18 months to 16 years, with more than 90% under the age of eight years.
This aligns with our earlier research, showing the average age of diagnosis in public settings is 6.6 years.
From a practical perspective, our biggest concern about the profound autism category is the age threshold of eight years.
Because most children are already assessed before age eight, introducing this category into assessment services would mean many families would need repeat assessments, placing additional strain on already stretched developmental services.
Second, modifications will be needed if this criteria is going to be used to inform funding decisions as it didn’t map perfectly onto level 3 support criteria.
On balance, however, our results suggest the profound autism category may provide a clear, measurable way to describe the needs of autistic people with the highest support requirements.
Every autistic child has individual strengths and needs. The term “profound autism” would need to be promoted with inclusive and supportive language, so as to not replace or diminish individual needs, but to help clinicians tailor supports and obtain additional resources when needed.
Including the category in future clinical guidelines, such as the national guideline for the assessment and diagnosis of autism, could help ensure governments, disability services and clinicians plan and deliver supports.
What can you do in the meantime?
If you’re concerned your child requires substantial support, here are some practical steps you can take to ensure their needs are recognised and addressed:
Explain your concerns
Not all clinicians have experience working with children with high support needs. Be as clear as possible about behaviours that affect your child’s safety or daily life, including self-injury, aggression or attempts to run away. These details, while difficult to share, help give a clearer picture of your child’s support needs.
It can also be a challenge to find and access clinicians with appropriate expertise. Another potential benefit of having a defined category is that it can better help families navigate care.
Ask about support for the whole family
Our studies show that many caregivers want more support for themselves but don’t always ask. Talk with clinicians about supports for yourself as well, including respite, or family support groups.
Reach out
Coming together with other carers and families can reduce your own isolation and normalise many of the unique challenges you face. Connecting with like-minded people can provide a supportive, empathetic and empowering community.
Plan for safety
For children with high support needs, prioritise safety planning with your child’s care team. This can include strategies to reduce risks, as well as planning how best to support your child’s interactions with health, education and disability services over time.
Kelsie Boulton, Senior Research Fellow in Child Neurodevelopment, Brain and Mind Centre, University of Sydney; Marie Antoinette Hodge, Clinical Lecturer, University of Sydney, and Rebecca Sutherland, Lecturer & Speech Pathologist, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Can You Pass These 5 Mobility Tests?
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90% of people fail, so you’ll be in good company if you don’t, but you might also consider it a call to action to achieve these!
Mobility coach Alisa Szyman shows us how:
Move it or lose it
Here are the “5” tests, though two of them (hamstrings and hips) being in two parts each means you might prefer to count them as 7:
- Shoulder mobility (the up-scratch test): reach one hand over your shoulder and the other behind your back, and try to touch your hands while keeping your lower back neutral. It’s a pass if your hands touch but fail if there is a gap, which indicates limited shoulder mobility or possible left–right asymmetry.
- Hamstring flexibility (passive flexibility): stand with your legs straight and fold forwards to touch the floor with your hands or palms, passing if you reach the floor and failing if you cannot.
- Hamstring mobility (active flexibility): lie on your back with both legs straight and lift one leg using only your muscles until it reaches about 90°, passing if the leg reaches vertical and failing if it cannot while remaining straight.
- Spinal rotation: sit tall in a chair with your hands clasped at chest height and rotate your torso to each side while keeping your hips facing forwards, passing if you reach roughly 90° of rotation each way and failing if your rotation is clearly restricted.
- Ankle mobility (knee-to-wall test): stand with your foot about 12cm from a wall and bend your knee forwards to touch the wall while keeping your heel flat, passing if your knee reaches the wall without your heel lifting.
- Hip extension: lie near the edge of a bed or bench while pulling one knee to your chest and letting the other leg relax downwards, passing if the lowered leg stays relaxed and down and failing if it lifts, straightens, or causes your lower back to engage.
- Hip rotation: sit on the floor with both knees bent and feet flat, then drop both knees together side to side while keeping your chest upright, passing if both sides move smoothly without leaning back or hip pinching.
For more on all of this plus visual demonstrations, enjoy:
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Want to learn more?
You might also like:
Mobility For Now & For Later: Train For The Marathon That Is Your Life!
Take care!
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7 Tips To Burn Fat & Build Muscle At The Same Time
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.
Cori Lefkowith, of “Redefining Strength” and “Strong At Any Age” fame, has her formula to share:
Know your priorities
We’ll not keep the 7 tips a mystery; they are:
- Determine your primary goal: decide whether your main focus is losing fat while building muscle or building muscle while trimming up. This choice will influence your calorie intake, macros, and cardio approach.
- Start tracking: spend 7–14 days logging your current food intake, including calories, protein, carbs, and fats, without taking any particular action to change them yet. Understanding your baseline will help tailor your diet and exercise plan.
- Prioritize strength training: focus on strength work over cardio to build muscle. Avoid turning strength sessions into cardio by rushing between sets—allow adequate rest for muscle progression.
- Center your meals on protein: adjust your protein intake based on your primary goal. For fat loss while gaining muscle, aim for 40-45% of calories from protein. For building muscle while losing fat, aim for 30-40% protein, with attention to maintaining sufficient carbs.
- Set your calories: after adjusting protein, fine-tune your calorie intake. However, make only small changes (e.g. 100 calories up or down) and reassess every 2–3 weeks to avoid extreme deficits or surpluses.
- Adjust your cardio: prioritize strength training but use walking as low-impact cardio. Avoid excessive cardio that may hinder muscle gains, and use strategic HIIT sessions if needed.
- Ditch the scale: avoid using the scale as your sole measure of progress. Instead, rely on measurements, progress photos, and how your clothes fit to track body recomposition effectively.
For more on all of these, enjoy:
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Want to learn more?
You might also like to read:
Can You Gain Muscle & Lose Fat At The Same Time? ← we got this question in our Q&A day not long back, and here was our answer. We went for a less numbers-based approach, and a more principles-based approach. Both ways work, so by all means pick whichever method you personally find better suits how you like to do things!
Take care!
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