
Mini Cuts: How To Lose Fat Quickly & Safely
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No, one cannot healthily do this long-term. But for a few weeks to quickly drop fat while preserving lean muscle, yes:
Briefly does it
Step by step, the process goes like this:
- prep before starting: eat at maintenance for 1–2 weeks; set a clear goal (perhaps you have a vacation or event in mind that you want to look a certain way for).
- set calorie target: calculate maintenance calories; and subtract 300–500 for your mini cut. If unsure, use goal bodyweight in pounds ×10.
- set macro ratios: week 1 use 45% protein, 25% carbs, 30% fat; week 2 use 50% protein, 30% carbs, 20% fat; track as accurately as you reasonably can.
- plan and prep meals: batch-prep simple, repetitive meals (this makes tracking easier), with a focus on lean proteins, vegetables, fruits, and other high-volume foods to improve satiety.
- training adjustments: keep your strength training consistent; consider a small carb snack pre-workout if you usually train fasted, and avoid excessive cardio.
- remember to end the mini cut: per the first step, the duration should be 7–14 days (absolute maximum 30).
- reverse out: increase calories gradually by around 100 kcal per day until it’s back to the maintenance levels; you can reduce protein to 30–40% as carbs and fats normalize. then stay at maintenance for at least another 1–2 weeks before considering another deficit phase if you still want to lose more fat.
- reflect and reset: assess your results (body composition, energy, performance); treat mini cuts as a tool, not a lifestyle; returning to balanced eating is important for sustainability and general health.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
How To Lose Weight (Healthily!) ← for a more sustainable approach; honestly we recommend this much more
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HBD: The Human Being Diet – by Petronella Ravenshear
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We don’t often review diet books, so why did this one catch our attention? The answer lies in its comprehensive nature without being excessively long and complex.
Ravenshear (a nutritionist) brings a focus on metabolic balance, and what will and won’t work for keeping it healthy.
The first part of the book is mostly informational; covering such things as blood sugar balance, gut health, hormones, and circadian rhythm considerations, amongst others.
The second, larger part of the book is mostly instructional; do this and that, don’t do the other, guidelines on quantities and timings, and what things may be different for some people, and what to do about those.
The style is conversational and light, but well-grounded in good science.
Bottom line: if you’d like a “one-stop shop” for giving your diet an overhaul, this book is a fine choice.
Click here to check out the Human Being Diet, and enjoy the best of health!
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Inaccurate and misogynistic: why we need to make the term ‘hysterectomy’ history
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Have you had a tonsillectomy (your tonsils taken out), appendectomy (your appendix removed) or lumpectomy (removal of a lump from your breast)? The suffix “ectomy” denotes surgical removal of the named body part, so these terms give us a clear idea of what the procedure entails.
So why is the removal of the uterus called a hysterectomy and not a uterectomy?
The name hysterectomy is rooted in a mental health condition – “hysteria” – that was once believed to affect women. But we now know this condition doesn’t exist.
Continuing to call this significant operation a hysterectomy both perpetuates misogyny and hampers people’s understanding of what it is.
Panuwat Dangsungnoen/Getty Images From the defunct condition ‘hysteria’
Hysteria was a psychiatric condition first formally defined in the 5th century BCE. It had many symptoms, including excessive emotion, irritability, anxiety, breathlessness and fainting.
But hysteria was only diagnosed in women. Male physicians at the time claimed these symptoms were caused by a “wandering womb”. They believed the womb (uterus) moved around the body looking for sperm and disrupted other organs.
Because the uterus was blamed for hysteria, the treatment was to remove it. This procedure was called a hysterectomy. Sadly, many women had their healthy uterus unnecessarily removed and most died.
The word “hysteria” did originally came from the ancient Greek word for uterus, “hystera”. But the modern Greek word for uterus is “mitra”, which is where words such as “endometrium” come from.
Hysteria was only removed as an official medical diagnosis in 1980. It was finally recognised it does not exist and is sexist.
“Hysterectomy” should also be removed from medical terminology because it continues to link the uterus to hysteria.
Common but confusing
About one in three Australian women will have their uterus removed. A hysterectomy is one of the most common surgeries worldwide. It’s used to treat conditions including:
- abnormal uterine bleeding (heavy bleeding)
- uterine fibroids (benign tumours)
- uterine prolapse (when the uterus protrudes down into the vagina)
- adenomyosis (when the inner layer of the uterus grows into the muscle layer)
- cancer.
However, in a survey colleagues and I did of almost 500 Australian adults, which is yet to be published in a peer-reviewed journal, one in five people thought hysterectomy meant removal of the ovaries, not the uterus.
It’s true some hysterectomies for cancer do also remove the ovaries. A hysterectomy or partial hysterectomy is the removal of only the uterus, a total hysterectomy removes the uterus and cervix, while a radical hysterectomy usually removes the uterus, cervix, uterine tubes and ovaries.
There are important differences between these hysterectomies, so they should be named to clearly indicate the nature of the surgery.
Research has shown ambiguous terminology such as “hysterectomy” is associated with low patient understanding of the procedure and the female anatomy involved.
There are different types of hysterectomies, and the label can be confusing. Olena Yakobchuk/Shutterstock Uterectomy should be used for removal of the uterus, in combination with the medical terms for removal of the cervix, uterine tubes and ovaries as needed. For example, a uterectomy plus cervicectomy would refer to the removal of the uterus and the cervix.
This could help patients understand what is (and isn’t) being removed from their bodies and increase clarity for the wider public.
Other female body parts and procedures have male names
There are many eponyms (something named after a person) in anatomy and medicine, such as the Achilles tendon and Parkinson’s disease. They are almost exclusively the names of white men.
Eponyms for female anatomy and procedures include the Fallopian tubes, Pouch of Douglas, and Pap smear.
The anatomical term for Fallopian tubes is uterine tubes. “Uterine” indicates these are attached to the uterus, which reinforces their important role in fertility.
The Pouch of Douglas is the space between the rectum and uterus. Using the anatomical name (rectouterine pouch) is important, because this a common site for endometriosis and can explain any associated bowel symptoms.
Pap smear gives no indication of its location or function. The new cervical screening test is named exactly that, which clarifies it samples cells of the cervix. This helps people understand this tests for risk of cervical cancer.
Language matters in medicine and health care
Language in medicine impacts patient care and health. It needs to be accurate and clear, not include words associated with bias or discrimination, and not disempower a person.
For these reasons, the International Federation of Associations of Anatomists recommends removing eponyms from scientific and medical communication.
Meanwhile, experts have rightly argued it’s time to rename the hysterectomy to uterectomy.
A hysterectomy is an emotional procedure with not only physical but also psychological effects. Not directly referring to the uterus perpetuates the historical disregard of female reproductive anatomy and functions. Removing the link to hysteria and renaming hysterectomy to uterectomy would be a simple but symbolic change.
Educators, medical doctors and science communicators will play an important role in using the term uterectomy instead of hysterectomy. Ultimately, the World Health Organization should make official changes in the International Classification of Health Interventions.
In line with increasing awareness and discussions around female reproductive health and medical misogyny, now is the time to improve terminology. We must ensure the names of body parts and medical procedures reflect the relevant anatomy.
Theresa Larkin, Associate Professor of Medical Sciences, University of Wollongong
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Celeriac vs Sweetcorn – Which is Healthier?
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Our Verdict
When comparing celeriac to sweetcorn, we picked the corn.
Why?
It’s quite close in each category, but the wins do add up:
In terms of macros, sweetcorn has more fiber, carbs, and protein, winning in this round.
In the category of vitamins, celeriac has more of vitamins B6, C, E, and K, while sweetcorn has more of vitamins A, B1, B3, B5, B7, and B9, winning its second round in a row.
Looking at minerals, celeriac has more calcium, copper, iron, phosphorus, and selenium, while sweetcorn has more magnesium and zinc, so celeriac wins a round here.
In other considerations, sweetcorn is higher in carotenoids such as lutein, which is another point in its favor.
Adding up the sections makes for an overall win for sweetcorn, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
Brain Food? The Eyes Have It! ← this is mostly about lutein
Enjoy!
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How to Be Miserable: 40 Strategies You Already Use – by Dr. Randy Paterson
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.
What would you do if you wanted to make your life as miserable as possible? Maybe you’d ensure you are sleep-deprived; maybe you’d adjust your diet and exercise to make disease as likely as possible. Maybe you’d be a consumer of addictive substances. But these are easy, entry-level ways to be miserable—most people do them already!
Psychologist Dr. Paterson lays out advice to take things to the next level. After covering the above, he gives many more tips, ranging from rehearsing the regrettable past, to constructing future Hells. Engaging in toxic positivity to maximize the blows when bad things happen, and insisting on perfection (to make failure more likely, if not inevitable).
But still, one can do more. In fact, the author recommends giving 100% to one’s work (he neglected to advise giving 100% when giving blood, perhaps because that would become only a short-lived problem), dropping your boundaries, and at the same time having the highest expectations of others—all the better to feel worse when they turn out to be fallible humans merely doing their best.
Each of these wise pieces of advice and many more (there are 40 strategies, after all) get a short chapter to them, explained clearly so that the reader can easily apply them in life.
There’s also a small follow-up about what to do if, for whatever reason, you’ve decided you’ve had enough of your carefully-constructed miserable lifestyle, and would like to flip the tips to try a change of pace instead.
Bottom line: this is all very effective advice, and how you choose to put this information into practice is up to you!
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Fall Asleep In 2 Minutes (Doctor Explains)
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Beyond “sleep hygiene”, Dr. Siobhan Deshauer has insights to share:
Rest for your body and mind
First, do still do the basics. That means dimming/filtering lights for an hour before bed, lowering the room temperature a little, ensuring you have nice fresh sheets, not having alcohol or caffeine before bed, and getting out of bed if you’re not asleep within half an hour, to avoid associating being in bed with wakefulness.
Next, the extra tips:
- Progressive relaxation: tense and relax each muscle group from toes to head
- Box breathing: inhale, hold, exhale, and hold for 4 seconds each; helps calm the nervous system (it’s called “box breathing” because of the 4:4:4:4 setup)
- Diaphragmatic breathing: focus on belly breathing, with longer exhalation to activate the parasympathetic nervous system (note that this can, and even ideally should, be done at the same time as the previous)
- Cognitive shuffling: think of words starting with each letter of a chosen word while visualizing them (this is like “counting sheep”, but does the job better—the job in question being preventing your brain from moving to anything more strenuous or stressful)
For more on all of these plus some extra side-along advice, enjoy:
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Want to learn more?
You might also like to read:
Non-Sleep Deep Rest: A Neurobiologist’s Take ← a way to get many of the benefits of sleep, while awake
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Which Magnesium? (And: When?)
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.
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!
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
❝Good morning! I have been waiting for this day to ask: the magnesium in my calcium supplement is neither of the two versions you mentioned in a recent email newsletter. Is this a good type of magnesium and is it efficiently bioavailable in this composition? I also take magnesium that says it is elemental (oxide, gluconate, and lactate). Are these absorbable and useful in these sources? I am not interested in taking things if they aren’t helping me or making me healthier. Thank you for your wonderful, informative newsletter. It’s so nice to get non-biased information❞
Thank you for the kind words! We certainly do our best.
For reference: the attached image showed a supplement containing “Magnesium (as Magnesium Oxide & AlgaeCal® l.superpositum)”
Also for reference: the two versions we compared head-to-head were these very good options:
Magnesium Glycinate vs Magnesium Citrate – Which is Healthier?
Let’s first borrow from the above, where we mentioned: magnesium oxide is probably the most widely-sold magnesium supplement because it’s cheapest to make. It also has woeful bioavailability, to the point that there seems to be negligible benefit to taking it. So we don’t recommend that.
As for magnesium gluconate and magnesium lactate:
- Magnesium lactate has very good bioavailability and in cases where people have problems with other types (e.g. gastrointestinal side effects), this will probably not trigger those.
- Magnesium gluconate has excellent bioavailability, probably coming second only to magnesium glycinate.
The “AlgaeCal® l.superpositum” supplement is a little opaque (and we did ntoice they didn’t specify what percentage of the magnesium is magnesium oxide, and what percentage is from the algae, meaning it could be a 99:1 ratio split, just so that they can claim it’s in there), but we can say Lithothamnion superpositum is indeed an algae and magnesium from green things is usually good.
Except…
It’s generally best not to take magnesium and calcium together (as that supplement contains). While they do work synergistically once absorbed, they compete for absorption first so it’s best to take them separately. Because of magnesium’s sleep-improving qualities, many people take calcium in the morning, and magnesium in the evening, for this reason.
Some previous articles you might enjoy meanwhile:
- Pinpointing The Usefulness Of Acupuncture
- Science-Based Alternative Pain Relief
- Peripheral Neuropathy: How To Avoid It, Manage It, Treat It
- What Does Lion’s Mane Actually Do, Anyway?
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
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