Mango vs Guava – Which is Healthier?
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Our Verdict
When comparing mango to guava, we picked the guava.
Why?
Looking at macros first, these two fruits are about equal on carbs (nominally mango has more, but it’s by a truly tiny margin), while guava has more than 3x the protein and more than 3x the fiber. A clear win for guava.
In terms of vitamins, mango has more of vitamins A, E, and K, while guava has more of vitamins B1, B2, B3, B5, B7, B9, and C. Another win for guava.
In the category of minerals, mango is not higher in any minerals, while guava is higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
In short, enjoy both; both are healthy. But if you’re choosing one, there’s a clear winner here, and it’s guava.
Want to learn more?
You might like to read:
What’s Your Plant Diversity Score?
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Genius Foods – by Max Lugavere
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There is a lot of seemingly conflicting (or sometimes: actually conflicting!) information out there with regard to nutrition and various aspects of health. Why, for example, are we told:
- Be sure to get plenty of good healthy fats from nuts and seeds, for metabolic health and brain health too!
- But these terrible nut and seed oils lead to heart disease and dementia! Avoid them at all costs!
Max Lugavere demystifies this and more.
His science-led approach is primarily focused on avoiding dementia, and/but is at least not bad when it comes to other areas of health too.
He takes us on a tour of different parts of our nutrition, including:
- Perhaps the clearest explanation of “healthy” vs “unhealthy” fats this reviewer has read
- Managing carbs (simple and complex) for healthy glucose management—essential for good brain health
- What foods to improve or reduce—a lot you might guess, but this is a comprehensive guide to brain health so it’d be remiss to skip it
- The role that intermittent fasting can play as a bonus extra
While the main thrust of the book is about avoiding cognitive impairment in the long-term (including later-life dementia), he makes good, evidence-based arguments for how this same dietary plan improves cognitive function in the short-term, too.
Speaking of that dietary plan: he does give a step-by-step guide in a “make this change first, then this, then this” fashion, and offers some sample recipes too. This is by no means a recipe book though—most of the book is taking us through the science, not the kitchen.
Bottom line: this is the book for getting unconfused with regard to diet and brain health, making a lot of good science easy to understand. Which we love!
Click here to check out “Genius Foods” on Amazon today, give your brain a boost!
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Reasons Why Your Mitochondria Are Getting Destroyed
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Dr. Ashley Froese tells us 13 of the biggest mitochondria-killers:
When those “power plants” get shut down…
How well mitochondria are doing might seem like a trivial issue, since after all, they are so very small, and we humans have bigger things to worry about, right?
But, when it comes down to it, the energy they have is the energy we have. If you don’t recharge your phone battery, your phone dies. If you run your phone battery into the ground and do all the worst things for its longevity, it gives up the ghost entirely much sooner than it otherwise would have done. So it is with mitochondria too.
So, with that in mind, much like you might engage battery-preserving settings on your phone, here are 13 key factors when it comes to mitochondrial health:
- Bad sleep: skipping deep sleep prevents mitochondrial detox, repair, and fusion, leaving your cells overloaded with oxidative waste
- Chronic stress: constant cortisol output forces mitochondria into permanent max-output mode, creating excess oxidative by-products and blocking recovery
- Sedentary lifestyle: lack of movement turns off the signalling that builds new mitochondria, shrinking your overall energy capacity
- Overtraining: daily high-intensity exercise without sufficient rest drives chronic oxidative stress and prevents repair, overloading your system instead of allowing mitochondrial growth
- Sugar spikes: rapid glucose surges overload mitochondria with unburnable fuel, driving inflammation and insulin resistance
- Seed oils: unstable omega-6 fatty acids combine with high glucose to accelerate lipid peroxidation, damaging cellular and mitochondrial membranes
- Low protein intake: insufficient amino acids (including especially glycine and cysteine) impair mitochondrial enzyme repair and energy transport, forcing the body to break down muscle
- Micronutrient deficiencies: low levels of B vitamins, magnesium, and CoQ10 stall the electron transport chain and leak energy as heat instead of ATP
- Statins: these reduce CoQ10 production, impairing ATP synthesis and contributing to fatigue and muscle weakness
- Metformin: this mildly inhibits respiratory chain complex 1, slowing the mitochondrial “assembly line”; may stimulate biogenesis but remains controversial
- Fluoroquinolone antibiotics: drugs like levofloxacin and ciprofloxacin interfere with mitochondrial DNA, sometimes causing prolonged fatigue
- SSRI medications: SSRIs can bind mitochondrial complexes, jamming energy production and increasing oxidative stress, which may contribute to brain fog in some users
- Environmental toxins: pesticides, plastics, and heavy metals inhibit cytochrome oxidase and deplete glutathione, leaving mitochondria vulnerable to oxidative damage
PS: yes, the video says 15 things, but we count 13!
For more on all of this, enjoy:
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Want to learn more?
You might also like:
7 Ways To Boost Mitochondrial Health To Fight Disease
Take care!
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Can Reflexology Shoes Improve Your Focus?
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It’s Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
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!
No question/request too big or small 😎
❝What about shoes with insoles for reflexology, like the new ones with neuroscience claims. Are they legit?❞
First, a disclaimer-laden answer: probably by “legit” you mean “do they work to improve brain function?”, but it’s hard to uncouple “legit” from “legitimate” in the litigious sense. So, we will say, we are but a humble health science publication, and cannot comment on the legality of any company’s products or claims.
We can comment on more concrete scientific questions though, such as: does the evidence support claims that such shoes improve brain function?
In which case, the answer is: no
What you have to bear in mind is how a lot of companies will make claims that are technically true (for legal reasons) but functionally meaningless (in any practical sense that most readers would read it).
For example, let’s look at one such example that’s been making headlines lately, perhaps it’s even what you saw. It’s Nike’s new “neuroscience-based footwear”, which they describe with such statements as:
Nike is launching a new type of shoe designed to help athletes lock in their mindset pre- and post-competition.
The Mind 001 and Mind 002 are the first neuroscience-based footwear from Nike that tap into the mind-body connection by activating sensory receptors in the feet.
Nike is introducing its first neuroscience-based footwear: two mind-altering silhouettes designed to help athletes lock in their mindset before and after competition. Scientifically shown to activate key sensory areas of the brain via underfoot stimulation, the Nike Mind 001 mule and Mind 002 sneaker deepen an athlete’s awareness, helping ground them in their bodies and bring them back to the present moment.
Source: Nike Debuts its First Neuroscience-Based Footwear to Help Athletes Feel Calm, Focused and Present
These sound like strong claims, but let’s break it down a little:
designed to help athletes lock in their mindset pre- and post-competition
When this writer was small, she designed a pair of shoes to help her walk on water (there were shoe-sized pieces of wood attached under them, on the basis that wood floats).
Were they designed to help our intrepid writer to walk on water? Yes, they were. That was literally what they were designed to do.
Did they actually enable her to walk on water? No, they did not.
So, always watch out for such phrases as “designed to”, “intended to”, “aimed at helping”, and so forth.
Now, as for…
Scientifically shown to activate key sensory areas of the brain via underfoot stimulation
That’s a fair claim! But it’s also not what it might seem like. The reality is, anything that you can experience will activate key sensory areas in the brain. If it didn’t, then you wouldn’t experience it, because how could you, if it didn’t activate the relevant sensory areas in your brain?
And so on, with various other true claims.
Can they help anything?
Yes! Shoes are very relevant things for our health.
For example, shoes with “zero-drop”, i.e. with no incline/decline, and the inside sole of the foot is parallel to the floor (so, not like the featured image for this article, which are by no means high heels, but you can see the heel is raised more than the toes, and there’s a gradient between the two, as is common in most “flat” shoes that aren’t really flat), support good foot health for most people, and foot health is indeed the foundation of a lot of other good health, much like if your car tires are bad, the rest of your car won’t stay in good condition for long.
We wrote about the zero-drop issue here: Steps For Keeping Your Feet A Healthy Foundation
…which is consistent with such science as: Foot strike patterns and collision forces in habitually barefoot versus shod runners
However, some other things are less evidence-based, for example:
Are Grounding Mats Grounded In Good Science?
…and:
Reflexology: What The Science Says
Want to learn more?
You might also like:
The Foot Book – by Dr. Todd Brennan & Dr. Leslie Johnston
Take care!
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Tight Hips? Stiff Back? These 5 Exercises Improve Everything
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Movement coach Alisa Zuravskaja shows us how:
On the move
These movements address most tight hips, stiff shoulders, and back pain that stretching alone doesn’t fix:
- Inchworm to cobra: this sequence counteracts prolonged sitting by opening your posterior chain during the inchworm and your anterior line during cobra, moving from a forward fold to a high plank, dropping your hips into cobra, pressing back into downward dog, and returning to standing for five reps or 60 seconds.
World’s greatest stretch with arm reaches: this lunge-based movement opens your hip flexors while restoring thoracic spine rotation and extension by rotating your chest towards your front leg and reaching your arm up and back, holding about 60 seconds per side. - Reverse tabletop and drive through: this exercise opens your shoulders and chest while activating your glutes, core, and posterior chain, lifting your hips into reverse tabletop before driving your hips through your arms for about 60 seconds, or holding the tabletop if the drive through isn’t yet possible.
- Cossack squat: this lateral squat restores side-to-side hip mobility often lost from only moving forwards and backwards, shifting deeply into one bent knee while keeping the opposite leg straight, then alternating sides for about a minute or as many controlled reps as possible.
- Deep squat with heel lifts: this movement improves your ankle mobility and strength while reinforcing deep hip mobility, holding your deepest squat with your chest lifted and lifting your heels briefly before lowering them back to the ground, modifying by holding the squat or using support if needed.
The reason they work is because together, these five movements address full-body mobility, flexibility, strength, lateral movement, spinal rotation, and ankle control, which all adds up to a daily routine that targets the areas most affected by modern sedentary habits.
For more on all of this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Mobility For Now & For Later: Train For The Marathon That Is Your Life!
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- Inchworm to cobra: this sequence counteracts prolonged sitting by opening your posterior chain during the inchworm and your anterior line during cobra, moving from a forward fold to a high plank, dropping your hips into cobra, pressing back into downward dog, and returning to standing for five reps or 60 seconds.
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How To Lower Your Blood Pressure (Cardiologists Explain)
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Today we enjoy the benefit of input from Dr. Zalzal, Dr. Weeing, and Dr. Hefferman!
If the thought of being in an operating room with three cardiologists in scrubs doesn’t raise your blood pressure too much, the doctors in question have a lot to offer for bringing those numbers down and keeping them down! They recommend…
150 mins of Exercise
This isn’t exactly controversial, but: move your body!
See also: Exercise Less; Move More
Reduce salt
Most people eating the Standard American Diet (SAD) are getting far too much—mostly because it’s in so many processed foods already.
See also: How Too Much Salt May Lead To Organ Failure
Eating habits
There’s a lot more to eating healthily for the heart than just reducing salt, and over all, the Mediterranean diet comes out scoring highest:
- What Is The Mediterranean Diet Anyway? ← a primer for the uncertain
- Four Ways To Upgrade The Mediterranean ← includes a heart-specialized version!
Reduce alcohol
According to the WHO, the only healthy amount of alcohol is zero. According to these cardiologists: at the very least cut down. However much or little you’re drinking right now, less is better.
See also: How To Reduce Or Quit Alcohol
Maintain healthy weight
While the doctors agree that BMI isn’t a great method of measuring metabolic health, it is clear that carrying excessive weight isn’t good for the heart.
See also: Lose Weight (Healthily!)
No smoking
This one’s pretty straight forward: just don’t.
See also: Addiction Myths That Are Hard To Quit
Reduce stress
Chronic stress has a big impact on chronic health in general and that includes its effect on blood pressure. So, improving one improves the other.
See also: Lower Your Cortisol! (Here’s Why & How)
Good sleep
Quality matters as much as quantity, and that goes for its effect on your blood pressure too, so take the time to invest in your good health!
See also: The 6 Dimensions Of Sleep (And Why They Matter)
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Ozempic vs Five Natural Supplements
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Semaglutide (GLP-1 agonist) drugs Ozempic and Wegovy really do work for losing weight, provided one then remains on these expensive drugs for life. Dr. Jin Sung recommends a supplements-based approach, instead.
Natural Alternatives
Dr. Sung recommends:
- Berberine, which increases production and secretion of GLP-1.
- Probiotics, which increase GLP-1 secretion. In particular he recommends Akkermansia municiphila which secretes P9, and this protein stimulates GLP-1 production and secretion.
- Psyllium, a soluble dietary fiber which will increase short-chain fatty acids which then help with increasing GLP-1.
- Curcumin, which enhances L-cell numbers, in turn promoting and increasing GLP-1 secretion. Also, curcumin may prolong gastric emptying, and increase insulin sensitivity.
- Ginseng, of which the bioactive compound stimulates secretion of GLP-1, and also has anti-diabetic effects.
Dr. Sung explains more about each of these in his video:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to know more?
You might enjoy our previous main feature looking at some of the pros and cons:
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
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