Lies I Taught in Medical School – by Dr. Robert Lufkin
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There seems to be a pattern of doctors who practice medicine one way, get a serious disease personally, and then completely change their practice of medicine afterwards. This is one of those cases.
Dr. Lufkin here presents, on a chapter-by-chapter basis, the titularly promised “lies” or, in more legally compliant speak (as he acknowledges in his preface), flawed hypotheses that are generally taught as truths. In many cases, the “lie” is some manner of “xyz is normal and nothing to worry about”, and/or “there is nothing to be done about xyz; suck it up”.
The end result of the information is not complicated—enjoy a plants-forward whole foods low-carb diet to avoid metabolic diseases and all the other things to branch off from same (Dr. Lufkin makes a fair case for metabolic disease leading to a lot of secondary diseases that aren’t considered metabolic diseases per se). But, the journey there is actually important, as it answers a lot of questions that are much less commonly understood, and often not even especially talked-about, despite their great import and how they may affect health decisions beyond the dietary. Things like understanding the downsides of statins, or the statistical models that can be used to skew studies, per relative risk reduction and so forth.
Bottom line: this book gives the ins and outs of what can go right or wrong with metabolic health and why, and how to make sure you don’t sabotage your health through missing information.
Click here to check out Lies I Taught In Medical School, and arm yourself with knowledge!
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Shame and blame can create barriers to vaccination
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Understanding the stigma surrounding infectious diseases like HIV and mpox may help community health workers break down barriers that hinder access to care.
Looking back in history can provide valuable lessons to confront stigma in health care today, especially toward Black, Latine, LGBTQ+, and other historically underserved communities disproportionately affected by COVID-19 and HIV.
Public Good News spoke with Sam Brown, HIV prevention and wellness program manager at Civic Heart, a community-based organization in Houston’s historic Third Ward, to understand the effects of stigma around sexual health and vaccine uptake.
Brown shared more about Civic Heart’s efforts to provide free confidential testing for sexually transmitted infections, counseling and referrals, and information about COVID-19, flu, and mpox vaccinations, as well as the lessons they’re learning as they strive for vaccine equity.
Here’s what Brown said.
[Editor’s note: This content has been edited for clarity and length.]
PGN: Some people on social media have spread the myth that vaccines cause AIDS or other immune deficiencies when the opposite is true: Vaccines strengthen our immune systems to help protect against disease. Despite being frequently debunked, how do false claims like these impact the communities you serve?
Sam Brown: Misinformation like that is so hard to combat. And it makes the work and the path to overall community health hard because people will believe it. In the work that we do, 80 percent of it is changing people’s perspective on something they thought they knew.
You know, people don’t even transmit AIDS. People transmit HIV. So, a vaccine causing immunodeficiency doesn’t make sense.
With the communities we serve, we might have a person that will believe the myth, and because they believe it, they won’t get vaccinated. Then later, they may test positive for COVID-19.
And depending on social determinants of health, it can impact them in a whole heap of ways: That person is now missing work, they’re not able to provide for their family—if they have a family. It’s this mindset that can impact a person’s life, their income, their ability to function.
So, to not take advantage of something like a vaccine that’s affordable, or free for the most part, just because of misinformation or a misunderstanding—that’s detrimental, you know.
For example, when we talk to people in the community, many don’t know that they can get mpox from their pet, or that it’s zoonotic—that means that it can be transferred between different species or different beings, from animals to people. I see a lot of surprise and shock [when people learn this].
It’s difficult because we have to fight the misinformation and the stigma that comes with it. And it can be a big barrier.
People misunderstand. [They] think that “this is something that gay people or the LGBTQ+ community get,” which is stigmatizing and comes off as blaming. And blaming is the thing that leads us to be misinformed.
PGN: In the last couple years, your organization’s HIV Wellness program has taken on promoting COVID-19, flu, and mpox vaccines to the communities you serve. How do you navigate conversations between sexual health and infectious diseases? Can you share more about your messaging strategies?
S.B.: As we promoted positive sexual health and HIV prevention, we saw people were tired of hearing about HIV. They were tired of hearing about how PrEP works, or how to prevent HIV.
But, when we had an outbreak of syphilis in Houston just last year, people were more inclined to test because of the severity of the outbreak.
So, what our team learned is that sometimes you have to change the message to get people what they need.
We changed our message to highlight more syphilis information and saw that we were able to get more people tested for HIV because we correlated how syphilis and HIV are connected and how a person can be susceptible to both.
Using messages that the community wants and pairing them with what the community needs has been better for us. And we see that same thing with COVID-19, the flu, and RSV. Sometimes you just can’t be married to a message. We’ve had to be flexible to meet our clients where they are to help them move from unsafe practices to practices that are healthy and good for them and their communities.
PGN: You’ve mentioned how hard it is to combat stigma in your work. How do you effectively address it when talking to people one-on-one?
S.B.: What I understand is that no one wants to feel shame. What I see people respond to is, “Here’s an opportunity to do something different. Maybe there was information that you didn’t know that caused you to make a bad decision. And now here’s an opportunity to gain information so that you can make a better decision.”
People want to do what they want to do; they want to live how they want to live. And we all should be able to do that as long as it’s not hurting anyone, but also being responsible enough to understand that, you know, COVID-19 is here.
So, instead of shaming and blaming, it’s best to make yourself aware and understand what it is and how to treat it. Because the real enemy is the virus—it’s the infection, not the people.
When we do our work, we want to make sure that we come from a strengths-based approach. We always look at what a client can do, what that client has. We want to make sure that we’re empowering them from that point. So, even if they choose not to prioritize our message right now, we can’t take that personally. We’ll just use it as a chance to try a new way of framing it to help people understand what we’re trying to say.
And sometimes that can be difficult, even for organizations. But getting past that difficulty comes with a greater opportunity to impact someone else.
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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Thai Green Curry With Crispy Tofu Balls
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Diversity is key here, with a wide range of mostly plants, offering an even wider range of phytochemical benefits:
You will need
- 7 oz firm tofu
- 1 oz cashew nuts (don’t soak them)
- 1 tbsp nutritional yeast
- 1 tsp turmeric
- 4 scallions, sliced
- 7 oz mangetout
- 7 oz fermented red cabbage (i.e., from a jar)
- 1 cup coconut milk
- Juice of ½ lime
- 2 tsp light soy sauce
- 1 handful fresh cilantro, or if you have the “cilantro tastes like soap” gene, then parsley
- 1 handful fresh basil
- 1 green chili, chopped (multiply per heat preference)
- 1″ piece fresh ginger, roughly chopped
- ¼ bulb garlic, crushed
- 1 tsp red chili flakes
- 1 tsp black pepper, coarse ground
- ½ tsp MSG or 1 tsp low-sodium salt
- Avocado oil for frying
- Recommended, to serve: lime wedges
- Recommended, to serve: your carbohydrate of choice, such as soba noodles or perhaps our Tasty Versatile Rice.
Method
(we suggest you read everything at least once before doing anything)
1) Heat the oven to 350℉ / 180℃, and bake the cashews on a baking tray for about 8 minutes until lightly toasted. Remove from the oven and allow to cool a little.
2) Combine the nuts, tofu, nutritional yeast, turmeric, and scallions in a food processor, and process until the ingredients begin to clump together. Shape into about 20 small balls.
3) Heat some oil in a skillet and fry the tofu balls, jiggling frequently to get all sides; it should take about 5 minutes to see them lightly browned. Set aside.
4) Combine the coconut milk, lime juice, soy sauce, cilantro/parsley, basil, scallions, green chili, ginger, garlic, and MSG/salt in a high-speed blender, and blend until a smooth liquid.
5) Transfer the liquid to a saucepan, and bring to the boil. Reduce the heat, add the mangetout, and simmer for about 5 minutes to reduce slightly. Stir in the red chili flakes and black pepper.
6) Serve with your preferred carbohydrate, adding the fermented red cabbage and the crispy tofu balls you set aside, along with any garnish you might like to add.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Capsaicin For Weight Loss And Against Inflammation
- Ginger Does A Lot More Than You Think
- Why Curcumin (Turmeric) Is Worth Its Weight In Gold
- The Many Health Benefits Of Garlic
- Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
- Making Friends With Your Gut (You Can Thank Us Later)
- What’s Your Plant Diversity Score? ← a score of 8.25 for this dish, not counting whatever carbs you might add. Remember, herbs/spices* count for ¼ of a point each!
*but not MSG or salt, as while they may in culinary terms get lumped in with spices, they are of course not plants. Nor is nutritional yeast (nor any other yeast, for that matter). However, mushrooms (not seen in this recipe, though to be honest they would be a respectable addition) would get included for a whole point per mushroom type, since while they are not technically plants but fungi, the nutritional profile is plantlike.
Take care!
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Hair Growth: Caffeine and Minoxidil Strategies
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Questions and Answers at 10almonds
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
Hair growth strategies for men combing caffeine and minoxidil?
Well, the strategy for that is to use caffeine and minoxidil! Some more specific tips, though:
- Both of those things need to be massaged (gently!) into your scalp especially around your hairline.
- In the case of caffeine, that boosts hair growth. No extra thought or care needed for that one.
- In the case of minoxidil, it reboots the hair growth cycle, so if you’ve only recently started, don’t be surprised (or worried) if you see more shedding in the first three months. It’s jettisoning your old hairs because new ones were just prompted (by the minoxidil) to start growing behind them. So: it will get briefly worse before it gets better, but then it’ll stay better… provided you keep using it.
- If you’d like other options besides minoxidil, finasteride is a commonly prescribed oral drug that blocks the conversion of testosterone to DHT, which latter is what tells your hairline to recede.
- If you’d like other options besides prescription drugs, saw palmetto performs comparably to finasteride (and works the same way).
- You may also want to consider biotin supplementation if you don’t already enjoy that
- Consider also using a dermaroller on your scalp. If you’re unfamiliar, this is a device that looks like a tiny lawn aerator, with many tiny needles, and you roll it gently across your skin.
- It can be used for promoting hair growth, as well as for reducing wrinkles and (more slowly) healing scars.
- It works by breaking up the sebum that may be blocking new hair growth, and also makes the skin healthier by stimulating production of collagen and elastin (in response to the thousands of microscopic wounds that the needles make).
- Sounds drastic, but it doesn’t hurt and doesn’t leave any visible marks—the needles are that tiny. Still, practise good sterilization and ensure your skin is clean when using it.
See: How To Use A Dermaroller ← also explains more of the science of it
PS: this question was asked in the context of men, but the information goes the same for women suffering from androgenic alepoceia—which is a lot more common than most people think!
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- Both of those things need to be massaged (gently!) into your scalp especially around your hairline.
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Intuitive Eating Might Not Be What You Think
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In our recent Expert Insights main features, we’ve looked at two fairly opposing schools of thought when it comes to managing what we eat.
First we looked at:
What Flexible Dieting Really Means
…and the notion of doing things imperfectly for greater sustainability, and reducing the cognitive load of dieting by measuring only the things that are necessary.
And then in opposition to that,
What Are The “Bright Lines” Of Bright Line Eating?
…and the notion of doing things perfectly so as to not go astray, and reducing the cognitive load of dieting by having hard-and-fast rules that one does not second-guess or reconsider later when hungry.
Today we’re going to look at Intuitive Eating, and what it does and doesn’t mean.
Intuitive Eating does mean paying attention to hunger signals (each way)
Intuitive Eating means listening to one’s body, and responding to hunger signals, whether those signals are saying “time to eat” or “time to stop”.
A common recommendation is to “check in” with one’s body several times per meal, reflecting on such questions as:
- Do I have hunger pangs? Would I seek food now if I weren’t already at the table?
- If I hadn’t made more food than I’ve already eaten so far, would that have been enough, or would I have to look for something else to eat?
- Am I craving any of the foods that are still before me? Which one(s)?
- How much “room” do I feel I still have, really? Am I still in the comfort zone, and/or am I about to pass into having overeaten?
- Am I eating for pleasure only at this point? (This is not inherently bad, by the way—it’s ok to have a little more just for pleasure! But it is good to note that this is the reason we’re eating, and take it as a cue to slow down and remember to eat mindfully, and enjoy every bite)
- Have I, in fact, passed the point of pleasure, and I’m just eating because it’s in front of me, or so as to “not be wasteful”?
See also: Interoception: Improving Our Awareness Of Body Cues
And for that matter: Mindful Eating: How To Get More Out Of What’s On Your Plate
Intuitive Eating is not “80:20”
When it comes to food, the 80:20 rule is the idea of having 80% of one’s diet healthy, and the other 20% “free”, not necessarily unhealthy, but certainly not moderated either.
Do you know what else the 80:20 food rule is?
A food rule.
Intuitive Eating doesn’t do those.
The problem with food rules is that they can get us into the sorts of problems described in the studies showing how flexible dieting generally works better than rigid dieting.
Suddenly, what should have been our free-eating 20% becomes “wait, is this still 20%, or have I now eaten so much compared to the healthy food, that I’m at 110% for my overall food consumption today?”
Then one gets into “Well, I’ve already failed to do 80:20 today, so I’ll try again tomorrow [and binge meanwhile, since today is already written off]”
See also: Eating Disorders: More Varied (And Prevalent) Than People Think
It’s not “eat anything, anytime”, either
Intuitive Eating is about listening to your body, and your brain is also part of your body.
- If your body is saying “give me sugar”, your brain might add the information “fruit is healthier than candy”.
- If your body is saying “give me fat”, your brain might add the information “nuts are healthier than fried food”
- If your body is saying “give me salt”, your brain might add the information “kimchi is healthier than potato chips”
That doesn’t mean you have to swear off candy, fried food, or potato chips.
But it does mean that you might try satisfying your craving with the healthier option first, giving yourself permission to have the less healthy option afterwards if you still want it (you probably won’t).
See also:
I want to eat healthily. So why do I crave sugar, salt and carbs?
Want to know more about Intuitive Eating?
You might like this book that we reviewed previously:
Intuitive Eating – by Evelyn Tribole and Elyse Resch
Enjoy!
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Reversing Alzheimer’s – by Dr. Heather Sandison
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The title here is bold, isn’t it? But, if the studies so far are anything to go by, she is, indeed, reversing Alzheimer’s. By this we mean: her Alzheimer’s patients have enjoyed a measurable reversal of the symptoms of cognitive decline (this is not something that usually happens).
The science here is actually new, and/but references are given aplenty, including Dr. Sandison’s own research and others—there’s a bibliography of several hundred papers, which we love to see.
Dr. Sandison’s approach is of course multivector, but is far more lifestyle medicine than pills, with diet in particular playing a critical role. Indeed, it’s worth mentioning that she is a naturopathic doctor (not an MD), so that is her focus—though she’s had a lot of MDs looking in on her work too, as you may see in the book. She has found best results in a diet low in carbs, high in healthy fats—and it bears emphasizing, healthy ones. Many other factors are also built in, but this is a book review, not a book summary.
Nor does the book look at diet in isolation; other aspects of lifestyle are also taken into account, as well as various medical pathways, and how to draw up a personalized plan to deal with those.
The book is written with the general assumption that the reader is someone with increased Alzheimer’s risk wishing to reduce that risk, or the relative of someone with Alzheimer’s disease already. However, the information within is beneficial to all.
The style is on the hard end of pop-science; it’s written for the lay reader, but will (appropriately enough) require active engagement to read effectively.
Bottom line: if Alzheimer’s is something that affects or is likely to affect you (directly, or per a loved one), then this is a very good book to have read
Click here top check out Reversing Alzheimer’s, and learn how to do it!
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When “Normal” Health Is Not What You Want
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝When going to sleep, I try to breathe through my nose (since everyone says that’s best). But when I wake I often find that I am breathing through my mouth. Is that normal, or should I have my nose checked out?❞
It is quite normal, but when it comes to health, “normal” does not always mean “optimal”.
- Good news: it is correctable!
- Bad news: it is correctable by what may be considered rather an extreme practice that comes with its own inconveniences and health risks.
Some people correct this by using medical tape to keep their mouth closed at night, ensuring nose-breathing. Advocates of this say that after using it for a while, nose-breathing in sleep will become automatic.
We know of no hard science to confirm this, and cannot even offer a personal anecdote on this one. Here are some pop-sci articles that do link to the (very few) studies that have been conducted:
- Mouth taping may be a trending sleep hack, but the science behind it is slim
- Mouth Taping for Sleep: Does it Work? And What are the Side Effects?
This writer’s personal approach is simply to do breathing exercises when going to sleep and first thing upon awakening, and settle for imperfection in this regard while asleep.
Meanwhile, take care!
Don’t Forget…
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