Once-A-Week Strategy to Stop Procrastination – by Brad Meir

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Procrastination is perhaps the most frustrating bad habit to kick!

We know we should do the things. We know why we should do the things. We want to do the things. We’re afraid of what will happen if we don’t do the things. And then we… don’t do the things? What is going on?!

Brad Meir has answers, and—what a relief—solutions. But enough about him, because first he wants to focus a little on you:

Why do you procrastinate? No, you’re probably not “just lazy”, and he’ll guide you through figuring out what it is that makes you procrastinate. There’s an exploration of various emotions here, as well as working out: what type of procrastinator are you?

Then, per what you figured out with his guidance, exercises, and tests, it’s time for an action plan.

But, importantly: one you can actually do, because it won’t fall foul of the problems you’ve been encountering so far. The exact mechanism you’ll use may vary a bit based on you, but some tools here are good for everyone—as well as an outline of the mistakes you could easily make, and how to avoid falling into those traps. And, last but very definitely not least, his “once a week plan”, per the title.

All in all, a highly recommendable and potentially life-changing book.

Grab Your Copy of “Once-A-Week Strategy to Stop Procrastination” NOW (don’t put it off!)

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    Is sugar really the cause of your child’s hyperactivity? Dive into the evidence debunking the myth and learn the truth about sugar, dopamine, and kids’ behavior.

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  • Krill Oil vs Fish Oil – Which is Healthier?

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    Our Verdict

    When comparing krill oil to fish oil, we picked the krill oil.

    Why?

    Both of these products are good sources of omega-3 fatty acids EPA and DHA, and for the specific brand depicted above, in both cases 2 softgels will give you the recommended daily amount (which is generally held to be 250–500mg combined omega-3s per day).

    This brand’s fish oil gives more (640mg combined omega-3s per 2 softgels, to the same brand’s krill oil’s 480mg per 2 softgels), but since the krill oil is already in the high end of RDA territory, the excess beyond the RDA is not helpful, and not a huge factor. More quantity is not always better, when the body can only process so much at a time.

    However, the krill oil gives some extra things that the fish oil doesn’t:

    • Astaxanthin, a “super-antioxidant”
    • and neuroprotectant, heart-healthy phospholipids

    Additional considerations

    We have declared “the winner” based on health considerations only. That’s a sticking point for us in all our writings; we’ll occasionally look at and mention other factors, but we know that health is what you’re here for, so that’s what we’ll always treat as most critical.

    However, in case these factors may interest you and/or influence you to one or the other:
    •⁠ ⁠The fish oil is about 30% cheaper financially
    •⁠ ⁠The krill oil is a lot more sustainable environmentally

    Back to the health science…

    Read more:
    •⁠ ⁠What Omega-3 Fatty Acids Really Do For Us
    •⁠ ⁠Astaxanthin: Super-Antioxidant & Neuroprotectant

    Want some? Here for your convenience are some example products on Amazon:

    Krill oil | Fish oil

    (brands available will vary per region, but now you know what to look out for on the labels!)

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  • Statins: His & Hers?

    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.

    The Hidden Complexities of Statins and Cardiovascular Disease (CVD)

    This is Dr. Barbara Roberts. She’s a cardiologist and the Director of the Women’s Cardiac Center at one of the Brown University Medical School teaching hospitals. She’s an Associate Clinical Professor of Medicine and takes care of patients, teaches medical students, and does clinical research. She specializes in gender-specific aspects of heart disease, and in heart disease prevention.

    We previously reviewed Dr. Barbara Roberts’ excellent book “The Truth About Statins: Risks and Alternatives to Cholesterol-Lowering Drugs”. It prompted some requests to do a main feature about Statins, so we’re doing it today. It’s under the auspices of “Expert Insights” as we’ll be drawing almost entirely from Dr. Roberts’ work.

    So, what are the risks of statins?

    According to Dr. Roberts, one of the biggest risks is not just drug side-effects or anything like that, but rather, what they simply won’t treat. This is because statins will lower LDL (bad) cholesterol levels, without necessarily treating the underlying cause.

    Imagine you got Covid, and it’s one of the earlier strains that’s more likely deadly than “merely” debilitating.

    You’re coughing and your throat feels like you gargled glass.

    Your doctor gives you a miracle cough medicine that stops your coughing and makes your throat feel much better.

    (Then a few weeks later, you die, because this did absolutely nothing for the underlying problem)

    You see the problem?

    Are there problematic side-effects too, though?

    There can be. But of course, all drugs can have side effects! So that’s not necessarily news, but what’s relevant here is the kind of track these side-effects can lead one down.

    For example, Dr. Roberts cites a case in which a woman’s LDL levels were high and she was prescribed simvastatin (Zocor), 20mg/day. Here’s what happened, in sequence:

    1. She started getting panic attacks. So, her doctor prescribed her sertraline (Zoloft) (a very common SSRI antidepressant) and when that didn’t fix it, paroxetine (Paxil). This didn’t work either… because the problem was not actually her mental health. The panic attacks got worse…
    2. Then, while exercising, she started noticing progressive arm and leg weakness. Her doctor finally took her off the simvastatin, and temporarily switched to ezetimibe (Zetia), a less powerful nonstatin drug that blocks cholesterol absorption, which change eased her arm and leg problem.
    3. As the Zetia was a stopgap measure, the doctor put her on atorvastatin (Lipitor). Now she got episodes of severe chest pressure, and a skyrocketing heart rate. She also got tremors and lost her body temperature regulation.
    4. So the doctor stopped the atorvastatin and tried rosovastatin (Crestor), on which she now suffered exhaustion (we’re not surprised, by this point) and muscle pains in her arms and chest.
    5. So the doctor stopped the rosovastatin and tried lovastatin (Mevacor), and now she had the same symptoms as before, plus light-headedness.
    6. So the doctor stopped the lovastatin and tried fluvastatin (Lescol). Same thing happened.
    7. So he stopped the fluvastatin and tried pravastatin (Pravachol), without improvement.
    8. So finally he took her off all these statins because the high LDL was less deleterious to her life than all these things.
    9. She did her own research, and went back to the doctor to ask for cholestyramine (Questran), which is a bile acid sequestrent and nothing to do with statins. She also asked for a long-acting niacin. In high doses, niacin (one of the B-vitamins) raises HDL (good) cholesterol, lowers LDL, and lowers tryglycerides.
    10. Her own non-statin self-prescription (with her doctor’s signature) worked, and she went back to her life, her work, and took up running.

    Quite a treatment journey! Want to know more about the option that actually worked?

    Read: Bile Acid Resins or Sequestrants

    What are the gender differences you/she mentioned?

    A lot of this is still pending more research—basically it’s a similar problem in heart disease to one we’ve previously talked about with regard to diabetes. Diabetes disproportionately affects black people, while diabetes research disproportionately focuses on white people.

    In this case, most heart disease research has focused on men, with women often not merely going unresearched, but also often undiagnosed and untreated until it’s too late. And the treatments, if prescribed? Assumed to be the same as for men.

    Dr. Roberts tells of how medicine is taught:

    ❝When I was in medical school, my professors took the “bikini approach” to women’s health: women’s health meant breasts and reproductive organs. Otherwise the prototypical patient was presented as a man.❞

    There has been some research done with statins and women, though! Just, still not a lot. But we do know for example that some statins can be especially useful for treating women’s atherosclerosis—with a 50% success rate, rather than 31% for men.

    For lowering LDL, it can work but is generally not so hot in women.

    Fun fact:

    In men:

    • High total cholesterol
    • High non-HDL cholesterol
    • High LDL cholesterol
    • Low HDL cholesterol

    …are all significantly associated with an increased risk of death from CVD.

    In women:

    …levels of LDL cholesterol even more than 190 were associated with only a small, statistically insignificant increased risk of dying from CVD.

    So…

    The fact that women derive less benefit from a medicine that mainly lowers LDL cholesterol, may be because elevated LDL cholesterol is less harmful to women than it is to men.

    And also: Treatment and Response to Statins: Gender-related Differences

    And for that matter: Women Versus Men: Is There Equal Benefit and Safety from Statins?*

    Definitely a case where Betteridge’s Law of Headlines applies!

    What should women do to avoid dying of CVD, then?

    First, quick reminder of our general disclaimer: we can’t give medical advice and nothing here comprises such. However… One particularly relevant thing we found illuminating in Dr. Roberts’ work was this observation:

    The metabolic syndrome is diagnosed if you have three (or more) out of five of the following:

    1. Abdominal obesity (waist >35″ if a woman or >40″ if a man)
    2. Fasting blood sugars of 100mg/dl or more
    3. Fasting triglycerides of 150mg/dl or more
    4. Blood pressure of 130/85 or higher
    5. HDL <50 if a woman or <40 if a man

    And yet… because these things can be addressed with exercise and a healthy diet, which neither pharmaceutical companies nor insurance companies have a particular stake in, there’s a lot of focus instead on LDL levels (since there are a flock of statins that can be sold be lower them)… Which, Dr. Roberts says, is not nearly as critical for women.

    So women end up getting prescribed statins that cause panic attacks and all those things we mentioned earlier… To lower our LDL, which isn’t nearly as big a factor as the other things.

    In summary:

    Statins do have their place, especially for men. They can, however, mask underlying problems that need treatment—which becomes counterproductive.

    When it comes to women, statins are—in broad terms—statistically not as good. They are a little more likely to be helpful specifically in cases of atherosclerosis, whereby they have a 50/50 chance of helping.

    For women in particular, it may be worthwhile looking into alternative non-statin drugs, and, for everyone: diet and exercise.

    Further reading: How Can I Safely Come Off Statins?

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  • Chickpeas vs Black Beans – Which is Healthier?

    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.

    Our Verdict

    When comparing chickpeas to black beans, we picked the black beans.

    Why?

    They’re both great! But we consider the nutritional profile of black beans to be better:

    In terms of macros, black beans have a little more protein, while chickpeas have more carbohydrates. Generally speaking, people are not usually short of carbs in their diet, so we’ll go with the one with more protein. Black beans also have more fiber, which is important for heart health and more.

    In the category of micronutrients, black beans have twice as much potassium and twice as much calcium, as well as twice as much magnesium. Chickpeas, meanwhile are better for manganese and slightly higher in B vitamins, but B vitamins are everywhere (especially vitamin B5, pantothenic acid; that’s literally where its name comes from, it means “from everywhere”), so we don’t consider that as much of a plus as the black beans doubling up on potassium, calcium, and magnesium.

    So, do enjoy both, but if you’re going to pick, or lean more heavily on one, we recommend the black beans

    Further reading

    See also:

    Enjoy!

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Related Posts

  • Older, Faster, Stronger – by Margaret Webb
  • Your Brain on Art – by Susan Magsamen & Ivy Ross

    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.

    The notion of art therapy is popularly considered a little wishy-washy. As it turns out, however, there are thousands of studies showing its effectiveness.

    Nor is this just a matter of self-expression. As authors Magsamen and Ross explore, different kinds of engagement with art can convey different benefits.

    That’s one of the greatest strengths of this book: “this form of engagement with art will give these benefits, according to these studies”

    With benefits ranging from reducing stress and anxiety, to overcoming psychological trauma or physical pain, there’s a lot to be said for art!

    And because the book covers many kinds of art, if you can’t imagine yourself taking paintbrush to canvas, that’s fine too. We learn of the very specific cognitive benefits of coloring in mandalas (yes, really), of sculpting something terrible in clay, or even just of repainting the kitchen, and more. Each thing has its set of benefits.

    The book’s main goal is to encourage the reader to cultivate what the authors call an aesthetic mindset, which involves four key attributes:

    • a high level of curiosity
    • a love of playful, open-ended exploration
    • a keen sensory awareness
    • a drive to engage in creative activities

    And, that latter? It’s as a maker and/or a beholder. We learn about what we can gain just by engaging with art that someone else made, too.

    Bottom line: come for the evidence-based cognitive benefits; stay for the childlike wonder of the universe. If you already love art, or have thought it’s just “not for you”, then this book is for you.

    Click here to check out Your Brain On Art, and open up whole new worlds of experience!

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  • Cold Medicines & Heart Health

    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.

    Cold Medicines & Heart Health

    In the wake of many decongestants disappearing from a lot of shelves after a common active ingredient being declared useless*, you may find yourself considering alternative decongestants at this time of year.

    *In case you missed it:

    Why Is Oral Phenylephrine on the Market After Compelling Evidence of Its Ineffectiveness as a Decongestant?

    It doesn’t seem to be dangerous, by the way, just also not effective:

    FDA Panel Says Common OTC Decongestant, Phenylephrine, Is Useless

    Good for your nose, bad for your heart?

    With products based on phenylephrine out of the running, products based on pseudoephedrine, a competing drug, are enjoying a surge in popularity.

    Good news: pseudoephedrine works!

    Bad news: pseudoephedrine works because it is a vasoconstrictor, and that vasoconstriction reduces nasal swelling. That same vasoconstriction also raises overall blood pressure, potentially dangerously, depending on an assortment of other conditions you might have.

    Further reading: Can decongestants spike your blood pressure? What to know about hypertension and cold medicine

    Who’s at risk?

    The warning label, unread by many, reads:

    ❝Do not use this product if you have heart disease, high blood pressure, thyroid disease, diabetes, or difficulty in urination due to enlargement of the prostate gland, unless directed by a doctor❞

    Source: Harvard Health | Don’t let decongestants squeeze your heart

    What are the other options?

    The same source as above recommends antihistamines as an option to be considered, citing:

    ❝Antihistamines such as […] cetirizine (Zyrtec) and loratadine (Claritin) can help with a stuffy nose and are safe for the heart.❞

    But we’d be remiss not to mention drug-free options too, for example:

    • Saline rinse with a neti pot or similar
    • Use of a humidifier in your house/room
    • Steam inhalation, with or without eucalyptus etc

    See also: Inhaled Eucalyptus’s Immunomodulatory and Antimicrobial Effects

    Take care!

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  • The China Study – by Dr. T Colin Campbell and Dr. Thomas M. Campbell

    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.

    This is not the newest book we’ve reviewed (originally published 2005; this revised and expanded edition 2016), but it is a seminal one.

    You’ve probably heard it referenced, and maybe you’ve wondered what the fuss is about. Now you can know!

    The titular study itself was huge. We tend to think “oh there was one study” and look to discount it, but it literally looked at the population of China. That’s a large study.

    And because China is relatively ethnically homogenous, especially per region, it was easier to isolate what dietary factors made what differences to health. Of course, that did also create a limitation: follow-up studies would be needed to see if the results were the same for non-Chinese people. But even for the rest of us (this reviewer is not Chinese), it already pointed science in the right direction. And sure enough, smaller follow-up studies elsewhere found the same.

    But enough about the research; what about the book? This is a book review, not a research review, after all.

    The book itself is easy for a lay reader to understand. It explains how the study was conducted (no small feat), and how the data was examined. It also discusses the results, and the conclusions drawn from those results.

    In light of all this, it also offers simple actionable advices, on how to eat to avoid disease in general, and cancer in particular. In especially that latter case, one take-home conclusion was: get more of your protein from plants for a big reduction in cancer risk, for example.

    Bottom line: this book is an incredible blend of “comprehensive” and “readable” that we don’t often find in the same book! It contains not just a lot of science, but also an insight into how the science works, on a research level. And, of course, its results and conclusions have strong implications for all our lives.

    Click here to check out The China Study, to know more about it!

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