Tranquility by Tuesday?

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I Know How She Does It: How Successful Women Make The Most of Their Time

This is Laura Vanderkam, author of “Tranquility By Tuesday” (amongst other books). Her “thing” is spending more time on what’s important, and less on what isn’t. Sounds simple, but she’s made a career out of it, so condensed here for you are…

Laura’s 7 Keys To Productivity

Key One: Plan your weeks on Fridays

You don’t want your Monday morning to be a “James Bond intro” (where everything is already in action and you’re just along for the ride, trying to figure out what’s going on). So, take some time last thing each Friday, to plan ahead for the following week!

Key Two: Measure what matters

Whatever that means to you. Laura tracks her use of time in half-hour blocks, and likes keeping track of streaks. For her, that means running daily and keeping a log of it. She also keeps track of the books she reads. For someone else it could be music practice, or a Duolingo streak, or eating fruit each day.

On which note…

“Dr. Greger’s Daily Dozen” is simpler than most nutrition trackers (where you must search for everything you eat, or scan barcodes for all ingredients).

Instead, it keeps track of whether you are having certain key health-giving foods often enough to maintain good health.

We might feature his method in a future edition of 10almonds, but for now, check the app out for yourself here:

Get Dr. Greger’s Daily Dozen on iOS / Get Dr. Greger’s Daily Dozen on Android

Dr. Greger’s Daily Dozen @ Nutrition Facts

Key Three: Figure out 2–3 “anchor” events for the weekend

Otherwise, it can become a bit of a haze and on Monday you find yourself thinking “where did the weekend go?”. So, plan some stuff! It doesn’t have to be anything out-of-this-world, just something that you can look forward to in advance and remember afterwards. It could be a meal out with your family, or a session doing some gardening, or a romantic night in with your partner. Whatever makes your life “living” and not passing you by!

Key Four: Tackle the toughest work first

You’ve probably heard about “swallowing frogs”. If not, there are various versions, usually attributed to Mark Twain.

Here’s one:

“If it’s your job to eat a frog, it’s best to do it first thing in the morning. And if it’s your job to eat two frogs, it’s best to eat the biggest one first.”

Top Productivity App “ToDoist” has an option for this, by the way!

ToDoist.com/productivity-methods/eat-the-frog

ToDoist

Laura’s key advice here is: get the hard stuff done now! Before you get distracted or tired and postpone it to tomorrow (and then lather rinse repeat, so it never gets done)

10almonds Tip:

“But what if something’s really important but not as pressing as some less important, but more urgent tasks?”

Simple!

Set a timer (we love the Pomodoro method, by the way) and do one burst of the important-but-not-urgent task first. Then you can get to the more urgent stuff.

Repeat each day until the important-but-not-urgent task is done!

The 10almonds Team

Key Five: Use bits of time well

If, like many of us, you’ve a neverending “to read” list, use the 5–10 minute breaks that get enforced upon us periodically through the day!

  • Use those few minutes before a meeting/phonecall!
  • Use the time you spend waiting for public transport or riding on it!
  • Use the time you spent waiting for a family member to finish doing a thing!

All those 5–10 minute bits soon add up… You might as well spend that time reading something you know will add value to your life, rather than browsing social media, for example.

Key Six: Make very short daily to-do lists

By “short”, Laura considers this “under 10 items”. Do this as the last part of your working day, ready for tomorrow. Not at bedtime! Bedtime is for winding down, not winding up

Key Seven: Have a bedtime

Laura shoots for 10:30pm, but whatever works for you and your morning responsibilities. Your morning responsibilities aren’t tied to a specific time? Lucky you, but try to keep a bedtime anyway. Otherwise, your daily rhythm can end up sliding around the clock, especially if you work from home!

Want more from Laura Vanderkam? Start Here!

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  • How Likely Are You To Live To 100?

    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 much hope can we reasonably have of reaching 100?

    Yesterday, we asked you: assuming a good Health-Related Quality of Life (HRQoL), how much longer do you hope to live?

    We got the above-depicted, below-described, set of responses:

    • A little over 38% of respondents hope to live another 11–20 years
    • A little over 31% hope to live another 31–40 years
    • A little over 7% will be content to make it to the next decade
    • One (1) respondent hopes to live longer than an additional 100 years

    This is interesting when we put it against our graph of how old our subscribers are:

    …because it corresponds inversely, right down to the gap/dent in the 40s. And—we may hypothesize—that one person under 18 who hopes to live to 120, perhaps.

    This suggests that optimism remains more or less constant, with just a few wobbles that would probably be un-wobbled with a larger sample size.

    In other words: most of our education-minded, health-conscious subscriber-base hope to make it to the age of 90-something, while for the most part feeling that 100+ is overly optimistic.

    Writer’s anecdote: once upon a time, I was at a longevity conference in Brussels, and a speaker did a similar survey, but by show of hands. He started low by asking “put your hands up if you want to live at least a few more minutes”. I did so, with an urgency that made him laugh, and say “Don’t worry; I don’t have a gun hidden up here!”

    Conjecture aside… What does the science say about our optimism?

    First of all, a quick recap…

    To not give you the same information twice, let’s note we did an “aging mythbusting” piece already covering:

    • Aging is inevitable: True or False?
    • Aging is, and always will be, unstoppable: True or False?
    • We can slow aging: True or False?
    • It’s too early to worry about… / It’s too late to do anything about… True or False?
    • We can halt aging: True or False?
    • We can reverse aging: True or False?
    • But those aren’t really being younger, we’ll still die when our time is up: True or False?

    You can read the answers to all of those here:

    Age & Aging: What Can (And Can’t) We Do About It?

    Now, onwards…

    It is unreasonable to expect to live past 100: True or False?

    True or False, depending on your own circumstances.

    First, external circumstances: the modal average person in Hong Kong is currently in their 50s and can expect to live into their late 80s, while the modal average person in Gaza is 14 and may not expect to make it to 15 right now.

    To avoid extremes, let’s look at the US, where the modal average person is currently in their 30s and can expect to live into their 70s:

    United States Mortality Database

    Now, before that unduly worries our many readers already in their 70s…

    Next, personal circumstances: not just your health, but your socioeconomic standing. And in the US, one of the biggest factors is the kind of health insurance one has:

    SOA Research Institute | Life Expectancy Calculator 2021

    You may note that the above source puts all groups into a life expectancy in the 80s—whereas the previous source gave 70s.

    Why is this? It’s because the SOA, whose primary job is calculating life insurance risks, is working from a sample of people who have, or are applying for, life insurance. So it misses out many people who die younger without such.

    New advances in medical technology are helping people to live longer: True or False?

    True, assuming access to those. Our subscribers are mostly in North America, and have an economic position that affords good access to healthcare. But beware…

    On the one hand:

    The number of people who live past the age of 100 has been on the rise for decades

    On the other hand:

    The average life expectancy in the U.S. has been on the decline for three consecutive years

    COVID is, of course, largely to blame for that, though:

    ❝The decline of 1.8 years in life expectancy was primarily due to increases in mortality from COVID-19 (61.2% of the negative contribution).

    The decline in life expectancy would have been even greater if not for the offsetting effects of decreases in mortality due to cancer (43.1%)❞

    Source: National Vital Statistics Reports

    The US stats are applicable to Canada, the UK, and Australia: True or False?

    False: it’s not quite so universal. Differences in healthcare systems will account for a lot, but there are other factors too:

    Here’s an interesting (UK-based) tool that calculates not just your life expectancy, but also gives the odds of living to various ages (e.g. this writer was given odds of living to 87, 96, 100).

    Check yours here:

    Office of National Statistics | Life Expectancy Calculator

    To finish on a cheery note…

    Data from Italian centenarians suggests a “mortality plateau”:

    ❝The risk of dying leveled off in people 105 and older, the team reports online today in Science.

    That means a 106-year-old has the same probability of living to 107 as a 111-year-old does of living to 112.

    Furthermore, when the researchers broke down the data by the subjects’ year of birth, they noticed that over time, more people appear to be reaching age 105.❞

    Pop-sci source: Once you hit this age, aging appears to stop

    Actual paper: The plateau of human mortality: demography of longevity pioneers

    Take care!

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  • These Signs Often Mean These Nutrient Deficiencies (Do You Have Any?)

    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.

    These are not a necessary “if this then this” equation, but rather a “if this, then probably this”, and it’s a cue to try upping that thing in your diet, and if that doesn’t quickly fix it, get some tests done:

    • White bumps on the skin: vitamin A, omega 3
    • Craving sour foods: vitamin C
    • Restless leg syndrome: iron, magnesium
    • Cracked lips: vitamin B2
    • Tingling hands and feet: vitamin B12
    • Easy bruising: vitamin K and vitamin C
    • Canker sores: vitamin B9 (folate), vitamin B12, iron
    • Brittle or misshapen nails: vitamin B7 (biotin)
    • Craving salty foods: sodium, potassium
    • Prematurely gray hair: copper, vitamin B9 (folate), vitamin B12
    • Dandruff: omega 3, zinc, vitamin B6
    • Craving ice: iron

    Dr. LeGrand Peterson has more to say about these though, as well as a visual guide to symptoms, so do check out the video:

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

    Want to know more?

    You might like this previous main feature about supplements vs nutrients from food

    Do We Need Supplements, And Do They Work?

    Enjoy!

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  • Self-Compassion – by Dr. Kristin Neff

    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 lot of people struggle with self-esteem, and depending on one’s surrounding culture, it can even seem socially obligatory to be constantly valuing oneself highly (or else, who else will if we do not?). But, as Dr. Neff points out, there’s an inherent problem with reinforcing for oneself even a positive message like “I am smart, strong, and capable!” because sometimes all of us have moments of being stupid, weak, and incapable (occasionally all three at once!), which places us in a position of having to choose between self-deceit and self-deprecation, neither of which are good.

    Instead, Dr. Neff advocates for self-compassion, for treating oneself as one (hopefully) would a loved one—seeing their/our mistakes, weaknesses, failures, and loving them/ourself anyway.

    She does not, however, argue that we should accept just anything from ourselves uncritically, but rather, we identify our mistakes, learn, grow, and progress. So not “I should have known better!”, nor even “How was I supposed to know?!”, but rather, “Now I have learned a thing”.

    The style of the book is quite personal, as though having a heart-to-heart over a hot drink perhaps, but the format is organized and progresses naturally from one idea to the next, taking the reader to where we need to be.

    Bottom line: if you have trouble with self-esteem (as most people do), then that’s a trap that there is a way out of, and it doesn’t require being perfect or lowering one’s standards, just being kinder to oneself along the way—and this book can help inculcate that.

    Click here to check out Self-Compassion, and indeed be kind to yourself!

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  • What is type 1.5 diabetes? It’s a bit like type 1 and a bit like type 2 – but it’s often misdiagnosed

    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.

    While you’re likely familiar with type 1 and type 2 diabetes, you’ve probably heard less about type 1.5 diabetes.

    Also known as latent autoimmune diabetes in adults (LADA), type 1.5 diabetes has features of both type 1 and type 2 diabetes.

    More people became aware of this condition after Lance Bass, best known for his role in the iconic American pop band NSYNC, recently revealed he has it.

    So, what is type 1.5 diabetes? And how is it diagnosed and treated?

    Pixel-Shot/Shutterstock

    There are several types of diabetes

    Diabetes mellitus is a group of conditions that arise when the levels of glucose (sugar) in our blood are higher than normal. There are actually more than ten types of diabetes, but the most common are type 1 and type 2.

    Type 1 diabetes is an autoimmune condition where the body’s immune system attacks and destroys the cells in the pancreas that make the hormone insulin. This leads to very little or no insulin production.

    Insulin is important for moving glucose from the blood into our cells to be used for energy, which is why people with type 1 diabetes need insulin medication daily. Type 1 diabetes usually appears in children or young adults.

    Type 2 diabetes is not an autoimmune condition. Rather, it happens when the body’s cells become resistant to insulin over time, and the pancreas is no longer able to make enough insulin to overcome this resistance. Unlike type 1 diabetes, people with type 2 diabetes still produce some insulin.

    Type 2 is more common in adults but is increasingly seen in children and young people. Management can include behavioural changes such as nutrition and physical activity, as well as oral medications and insulin therapy.

    A senior man applying a device to his finger to measure blood sugar levels.
    People with diabetes may need to regularly monitor their blood sugar levels. Dragana Gordic/Shutterstock

    How does type 1.5 diabetes differ from types 1 and 2?

    Like type 1 diabetes, type 1.5 occurs when the immune system attacks the pancreas cells that make insulin. But people with type 1.5 often don’t need insulin immediately because their condition develops more slowly. Most people with type 1.5 diabetes will need to use insulin within five years of diagnosis, while those with type 1 typically require it from diagnosis.

    Type 1.5 diabetes is usually diagnosed in people over 30, likely due to the slow progressing nature of the condition. This is older than the typical age for type 1 diabetes but younger than the usual diagnosis age for type 2.

    Type 1.5 diabetes shares genetic and autoimmune risk factors with type 1 diabetes such as specific gene variants. However, evidence has also shown it may be influenced by lifestyle factors such as obesity and physical inactivity which are more commonly associated with type 2 diabetes.

    What are the symptoms, and how is it treated?

    The symptoms of type 1.5 diabetes are highly variable between people. Some have no symptoms at all. But generally, people may experience the following symptoms:

    • increased thirst
    • frequent urination
    • fatigue
    • blurred vision
    • unintentional weight loss.

    Typically, type 1.5 diabetes is initially treated with oral medications to keep blood glucose levels in normal range. Depending on their glucose control and the medication they are using, people with type 1.5 diabetes may need to monitor their blood glucose levels regularly throughout the day.

    When average blood glucose levels increase beyond normal range even with oral medications, treatment may progress to insulin. However, there are no universally accepted management or treatment strategies for type 1.5 diabetes.

    A young woman taking a tablet.
    Type 1.5 diabetes might be managed with oral medications, at least initially. Dragana Gordic/Shutterstock

    Type 1.5 diabetes is often misdiagnosed

    Lance Bass said he was initially diagnosed with type 2 diabetes, but later learned he actually has type 1.5 diabetes. This is not entirely uncommon. Estimates suggest type 1.5 diabetes is misdiagnosed as type 2 diabetes 5–10% of the time.

    There are a few possible reasons for this.

    First, accurately diagnosing type 1.5 diabetes, and distinguishing it from other types of diabetes, requires special antibody tests (a type of blood test) to detect autoimmune markers. Not all health-care professionals necessarily order these tests routinely, either due to cost concerns or because they may not consider them.

    Second, type 1.5 diabetes is commonly found in adults, so doctors might wrongly assume a person has developed type 2 diabetes, which is more common in this age group (whereas type 1 diabetes usually affects children and young adults).

    Third, people with type 1.5 diabetes often initially make enough insulin in the body to manage their blood glucose levels without needing to start insulin medication. This can make their condition appear like type 2 diabetes, where people also produce some insulin.

    Finally, because type 1.5 diabetes has symptoms that are similar to type 2 diabetes, it may initially be treated as type 2.

    We’re still learning about type 1.5

    Compared with type 1 and type 2 diabetes, there has been much less research on how common type 1.5 diabetes is, especially in non-European populations. In 2023, it was estimated type 1.5 diabetes represented 8.9% of all diabetes cases, which is similar to type 1. However, we need more research to get accurate numbers.

    Overall, there has been a limited awareness of type 1.5 diabetes and unclear diagnostic criteria which have slowed down our understanding of this condition.

    A misdiagnosis can be stressful and confusing. For people with type 1.5 diabetes, being misdiagnosed with type 2 diabetes might mean they don’t get the insulin they need in a timely manner. This can lead to worsening health and a greater likelihood of complications down the road.

    Getting the right diagnosis helps people receive the most appropriate treatment, save money, and reduce diabetes distress. If you’re experiencing symptoms you think may indicate diabetes, or feel unsure about a diagnosis you’ve already received, monitor your symptoms and chat with your doctor.

    Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University and Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland

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

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  • Psychoactive Drugs Are Having a Moment. The FDA Will Soon Weigh In.

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    Lori Tipton is among the growing number of people who say that MDMA, also known as ecstasy, saved their lives.

    Raised in New Orleans by a mother with untreated bipolar disorder who later killed herself and two others, Tipton said she endured layers of trauma that eventually forced her to seek treatment for crippling anxiety and hypervigilance. For 10 years nothing helped, and she began to wonder if she was “unfixable.”

    Then she answered an ad for a clinical trial for MDMA-assisted therapy to treat post-traumatic stress disorder. Tipton said the results were immediate, and she is convinced the drug could help a lot of people. But even as regulators weigh approval of the first MDMA-based treatment, she’s worried that it won’t reach those who need it most.

    “The main thing that I’m always concerned about is just accessibility,” the 43-year-old nonprofit project manager said. “I don’t want to see this become just another expensive add-on therapy for people who can afford it when people are dying every day by their own hand because of PTSD.”

    MDMA is part of a new wave of psychoactive drugs that show great potential for treating conditions such as severe depression and PTSD. Investors are piling into the nascent field, and a host of medications based on MDMA, LSD, psychedelic mushrooms, ketamine, the South American plant mixture ayahuasca, and the African plant ibogaine are now under development, and in some cases vying for approval by the Food and Drug Administration.

    Proponents hope the efforts could yield the first major new therapies for mental illness since the introduction of modern antidepressants in the 1980s. But not all researchers are convinced that their benefits have been validated, or properly weighed against the risks. And they can be difficult to assess using traditional clinical trials.

    The first MDMA-assisted assisted therapy appeared to be on track for FDA approval this August, but a recent report from an independent review committee challenged the integrity of the trial data from the drug’s maker, Lykos Therapeutics, a startup founded by a psychedelic research and advocacy group. The FDA will convene a panel of independent investigators on June 4 to determine whether to recommend the drug’s approval.

    Proponents of the new therapies also worry that the FDA will impose treatment protocols, such as requiring multiple trained clinicians to monitor a patient for extended periods, that will render them far too expensive for most people.

    Tipton’s MDMA-assisted therapy included three eight-hour medication sessions overseen by two therapists, each followed by an overnight stay at the facility and an integration session the following day.

    “It does seem that some of these molecules can be administered safely,” said David Olson, director of the University of California-Davis Institute for Psychedelics and Neurotherapeutics. “I think the question is can they be administered safely at the scale needed to really make major improvements in mental health care.”

    Breakthrough Therapies?

    Psychedelics and other psychoactive substances, among the medicines with the oldest recorded use, have long been recognized for their potential therapeutic benefits. Modern research on them started in the mid-20th century, but clinical trial results didn’t live up to the claims of advocates, and they eventually got a bad name both from their use as party drugs and from rogue CIA experiments that involved dosing unsuspecting individuals.

    The 1970 Controlled Substances Act made most psychoactive drugs illegal before any treatments were brought to market, and MDMA was classified as a Schedule 1 substance in 1985, which effectively ended any research. It wasn’t until 2000 that scientists at Johns Hopkins University were granted regulatory approval to study psilocybin anew.

    Ketamine was in a different category, having been approved as an anesthetic in 1970. In the early 2000s, researchers discovered its antidepressant effects, and a ketamine-based therapy, Spravato, received FDA approval in 2019. Doctors can also prescribe generic ketamine off-label, and hundreds of clinics have sprung up across the nation. A clinical trial is underway to evaluate ketamine’s effectiveness in treating suicidal depression when used with other psychiatric medications.

    Ketamine’s apparent effectiveness sparked renewed interest in the therapeutic potential of other psychoactive substances.

    They fall into distinct categories: MDMA is an entactogen, also known as an empathogen, which induces a sense of connectedness and emotional communion, while LSD, psylocibin, and ibogaine are psychedelics, which create altered perceptual states. Ketamine is a dissociative anesthetic, though it can produce hallucinations at the right dose.

    Despite the drugs’ differences, Olson said they all create neuroplasticity and allow the brain to heal damaged neural circuits, which imaging shows can be shriveled up in patients with addiction, depression, and PTSD.

    “All of these brain conditions are really disorders of neural circuits,” Olson said. “We’re basically looking for medicines that can regrow these neurons.”

    Psychedelics are particularly good at doing this, he said, and hold promise for treating diseases including Alzheimer’s.

    A number of psychoactive drugs have now received the FDA’s “breakthrough therapy” designation, which expedites development and review of drugs with the potential to treat serious conditions.

    But standard clinical trials, in which one group of patients is given the drug and a control group is given a placebo, have proven problematic, for the simple reason that people have no trouble determining whether they’ve gotten the real thing.

    The final clinical trial for Lykos’ MDMA treatment showed that 71% of participants no longer met the criteria for PTSD after 18 weeks of taking the drug versus 48% in the control group.

    A March report by the Institute for Clinical and Economic Review, an independent research group, questioned the company’s clinical trial results and challenged the objectivity of MDMA advocates who participated in the study as both patients and therapists. The institute also questioned the drug’s cost-effectiveness, which insurers factor into coverage decisions.

    Lykos, a public benefit company, was formed in 2014 as an offshoot of the Multidisciplinary Association for Psychedelic Studies, a nonprofit that has invested more than $150 million into psychedelic research and advocacy.

    The company said its researchers developed their studies in partnership with the FDA and used independent raters to ensure the reliability and validity of the results.

    “We stand behind the design and results of our clinical trials,” a Lykos spokesperson said in an email.

    There are other hazards too. Psychoactive substances can put patients in vulnerable states, making them potential victims for financial exploitation or other types of abuse. In Lykos’ second clinical trial, two therapists were found to have spooned, cuddled, blindfolded, and pinned down a female patient who was in distress.

    The substances can also cause shallow breathing, heart issues, and hyperthermia.

    To mitigate risks, the FDA can put restrictions on how drugs are administered.

    “These are incredibly potent molecules and having them available in vending machines is probably a bad idea,” said Hayim Raclaw of Negev Capital, a venture capital fund focused on psychedelic drug development.

    But if the protocols are too stringent, access is likely to be limited.

    Rachel del Dosso, a trauma therapist in the greater Los Angeles area who offers ketamine-assisted therapy, said she’s been following the research on drugs like MDMA and psilocybin and is excited for their therapeutic potential but has reservations about the practicalities of treatment.

    “As a therapist in clinical practice, I’ve been thinking through how could I make that accessible,” she said. “Because it would cost a lot for [patients] to have me with them for the whole thing.”

    Del Dosso said a group therapy model, which is sometimes used in ketamine therapy, could help scale the adoption of other psychoactive treatments, too.

    Artificial Intelligence and Analogs

    Researchers expect plenty of new discoveries in the field. One of the companies Negev has invested in, Mindstate Design Labs, uses artificial intelligence to analyze “trip reports,” or self-reported drug experiences, to identify potentially therapeutic molecules. Mindstate has asked the FDA to green-light a clinical trial of the first molecule identified through this method, 5-MeO-MiPT, also known as moxy.

    AlphaFold, an AI program developed by Google’s DeepMind, has identified thousands of potential psychedelic molecules.

    There’s also a lot of work going into so-called analog compounds, which have the therapeutic effects of hallucinogens but without the hallucinations. The maker of a psilocybin analog announced in March that the FDA had granted it breakthrough therapy status.

    “If you can harness the neuroplasticity-promoting properties of LSD while also creating an antipsychotic version of it, then that can be pretty powerful,” Olson said.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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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  • Gymnema Sylvestre: The “Sugar Destroyer”

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    The Leaf That Stops Sugar From “Working”

    Gymnema sylvestre, whose botanical name in Greek and Latin means “naked thread of the woods”, and is in various Indian languages referred to be names that translate as “sugar destroyer”, has the most prosaic name in Australia: the Australian cowplant.

    In English it’s mostly called by the Greek “gymnema” though, so that’s what we’ll call it here.

    You may be wondering: “the sugar destroyer?”

    And no, it doesn’t actually destroy sugar. But it does do quite a bit of sugar-related stuff. Here’s the science for it…

    Blocks sugar receptors in your tongue

    This is what it is most well-known for, and it is a topical effect, so you won’t get this from a pill, but you will get this from the leaves, or from drinking it as a tea made from the leaves.

    The effect last several hours, during which time your ability to taste sweetness will be reduced, which not only makes sweet foods less appealing because they’re no longer tasting sweet, but also, once you get used to it, when you actually do taste sweet foods, they will now taste too sweet.

    So, it doesn’t just temporarily curb cravings; it offers a long-term escape from such, too.

    You may be wondering: “what about artificially sweetened foods and drinks?”

    And the answer is: yes, it blocks perception of the sweetness of those too:

    Effects of sweetness perception and caloric value of a preload on short term intake ← this study used gymnema as the sweetness-blocker, testing sugary drinks, aspartame-sweetened drinks, and unsweetened drinks

    Blocks sugar receptors in the gut, too

    Long story short: this slows down the absorption of sugars from the gut, thus resulting in a gentler blood sugar curve, minimizing spikes, and (because of the body’s use of blood sugars as it goes) overall lower blood sugar levels.

    Want the long version? Here it is:

    Effect of Extended Release Gymnema Sylvestre Leaf Extract (Beta Fast GXR) Alone or In Combination With Oral Hypoglycemics or Insulin Regimens for Type 1 and Type 2 Diabetes

    Benefits beyond sugar-blocking

    It also prevents the accumulation of triglycerides in muscles and the liver, as well as decreasing fatty acid accumulation in the blood. In simpler terms: it lowers LDL (“bad” cholesterol”, including VLDL). As a bonus, it increases HDL (“good” cholesterol) while it’s at it.

    The vast majority of the studies for this are on rats and mice though, of which you can see very many listed in the “similar articles” under this systematic review of studies:

    A systematic review of Gymnema sylvestre in obesity and diabetes management

    We did find one good quality human RCT, testing gymnema along with several other treatments (they found that each worked, and/but using a combination yielded the best results):

    Effects of a natural extract of (-)-hydroxycitric acid (HCA-SX) and a combination of HCA-SX plus niacin-bound chromium and Gymnema sylvestre extract on weight loss

    (the title says “on weight loss”, but rest assured the study also gives information about its effects on total cholesterol, LDL, HDL, overall triglycerides, and serum leptin levels, as well as excretion of urinary fat metabolites—suffice it to say, they were thorough)

    Is it safe?

    It has a good safety profile in general, but if you are diabetic, proceed with caution and discuss it with your endocrinologist, since it will be affecting your blood sugar levels and insulin levels. While it’s probably not enough to replace metformin or similar, it is enough that taking it carelessly could result in an unexpected hypo.

    Similarly, if you have any heart condition and especially if you are being treated for that with medication, do speak with your cardiologist since its antilipemic action could potentially lower your cholesterol more than expected, and doctors don’t like surprises.

    An Evidence-Based Systematic Review of Gymnema (Gymnema sylvestre R. Br.) by the Natural Standard Research Collaboration

    As ever, no list of contraindications will be exhaustive, and we can’t speak for your specific situation, so checking with your pharmacist/doctor is always a good idea.

    Want to try some?

    We don’t sell it, but here for your convenience is an example product on Amazon ← we’ve linked to a tea version of it so you can enjoy the full effects; if you prefer capsule form, you can click through from there to shop around 😎

    Enjoy!

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