The 21-Day Immunity Plan – by Dr. Aseem Malhotra
Dr. Malhotra returns with a 21-day plan blending diet, exercise, and stress management to boost your immunity and overall health—grounded in evidence-based medicine.
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Savor: Mindful Eating, Mindful Life – by Thich Nhat Hanh and Dr. Lilian Cheung
“Savor” is not your typical book on mindful eating. With insights from a Buddhist monk and a Harvard nutritionist, it offers practical advice and a fresh perspective. Give it a try!The Alcohol Experiment – by Annie Grace
Tackling alcohol habits pragmatically: the new book offers daily tools, science-backed insights, and a 30-day challenge that doesn’t demand immediate sobriety.The Calorie Myth – by Jonathan Bailor
Ditch the scale and focus on health with the “SANE solution” – rethinking calorie impact through satiety, aggression, nutrition, and efficiency for improved metabolic rate.
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We all love a quick way to improve our health, and that’s exactly what our life hacks section is for; we dig up the Health Hacks that actually have scientific backing.
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Got a burning health question? Just email it through and we’ll get onto answering it.
Research Review
Each week we dive into the research behind a specific intervention and then do our best to break it down into simple terms.
Latest Posts
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Fiber vs IBS?!
Irritable Bowel Syndrome (IBS), also sometimes called Irritable Bowel Disease (IBD), plagues very many people, and as a general rule of thumb, those with this condition have learned the hard way that fiber (generally a very healthful thing to have in one’s diet) is often not their friend. Of course, it’s certainly not the worst… -
3 Health Investments Every Retiree Needs To Make
Dr. Ruth Machin talks us through what’s most important Do you have these? The three things are: Nutrition: Exercise: Mental wellbeing: 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: What’s Your Ikigai? Take care! -
Mango vs Peach – Which is Healthier?
Our Verdict When comparing mango to peach, we picked the mango. Why? Both have their merits: In terms of macros, mango has slightly more carbs, and the other macros are too close to call. Since the carbs difference also isn’t very big, we’re calling this round a tie, but you could call it a small… -
What The Ketogenic Diet Does For Inflammation
…and other items from this week’s health science news: Keto turns up the heat Researchers (Dr. Alia Nazarullah et al.) found that ketogenic diets high in long-chain saturated fatty acids (translation = the fats come from meat and dairy) increase inflammation in various parts of the body, largely by increasing the production of macrophages—the big… -
How To Rebuild Your Mobility From Scratch, Quickly
Alisa Zuravskaja, physical therapist and former gymnast, shows us how: The foundations of mobility It doesn’t have to be complicated: For more on each of these 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… -
Black Gram vs Red Lentils – Which is Healthier?
Our Verdict When comparing black gram to red lentils, we picked the red lentils. Why? Both are great! But… In terms of macros, red lentils have more fiber, carbs, and protein, winning in this category. In the category of vitamins, black gram has more of vitamins B3, E, and K, while red lentils have more… -
What’s The Best Way To Recover Quickly After Exercise?
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… -
Of All The Spices, Why Is Pepper So Ubiquitous?
Dr. Carolyn Beans spices it up: One spice to season them all Black pepper comes from the berry-like fruits of the tropical vine Piper nigrum, first cultivated thousands of years ago on India’s Malabar Coast. Its warmth comes from piperine, which activates heat and pain receptors on the tongue. A sweeter relative, Piper longum, was… -
Blueberries vs Kiwi – Which is Healthier?
Our Verdict When comparing blueberries to kiwi, we picked the kiwi. Why? Both are excellent, but in the end there was a clear winner: In terms of macros, kiwi has more fiber and protein, while the two fruits are equal on carbs, giving kiwi the win in this round. In the category of vitamins, blueberries… -
How to Start Jump Training for Bone Density (Even If You Can’t Jump)
Cori Lefkowitz, of “Strong At Every Age” has tips on… Defying gravity 🎶 Jump training can improve strength, metabolism, body composition, bone density, and functional fitness as we age, so it’s a great thing to be able to do. In terms of how those benefits come about: When it comes to safety, jumping is almost… -
Beetroot vs Zucchini – Which is Healthier?
Our Verdict When comparing beetroot to zucchini, we picked the beetroot. Why? Both have their strong virtues! But… In terms of macros, beetroot has more fiber, carbs, and protein, winning in this round. In the category of vitamins, beetroot has more vitamin B9, while zucchini has more of vitamins A, B1, B2, B3, B5, B6,… -
What Mushrooms (The Ordinary Kind!) Do To Your Brain
Spoiler: good things! It’s about ergothioneine (ET), and we’ve written about this before in its broader aspect rather than focusing on its effects on the brain: The Magic Of Mushrooms: “The Longevity Vitamin” (That’s Not A Vitamin) When we last wrote about it, all we said about its brain health impacts was that as general… -
Why Did We Start Consuming So Much Salt?
Dr. Carolyn Beans doesn’t over-sell it: It was practical, at first First, know this: humans and other animals need sodium chloride for essential biological functions, including triggering nerve cells to transmit messages and providing chloride for the hydrochloric acid in the stomach. Once upon a time, hunter-gatherers obtained most of their salt by eating other… -
Guava vs Lime – Which is Healthier?
Our Verdict When comparing guava to lime, we picked the guava. Why? Not a contentious one today: In terms of macros, guava has nearly 2x the fiber, more than 4x the protein, and slightly more carbs, winning this round. In the category of vitamins, guava has a lot more of vitamins A, B1, B2, B3,… -
How Much Harm Can Drinking Once Per Month Do?
Regular 10almonds readers will know that not only is alcohol not healthy in general, but also that not even the “small glass of red” is healthy, no, not even for your heart. See: Can We Drink To Good Health? ← this was mostly about the purported heart health benefits, and the answer to the question… -
Why Walking More Won’t Make Walking Easier (& What Actually Does)
Dr. Alyssa Kuhn, arthritis expert, walks us through it: A step in the right direction The thing with walking is that it won’t challenge your body any more than walking already does (what with it being the same thing), and your body will “waste” resources on improving something that appears to already be doing the… -
Collard Greens vs Parsley – Which is Healthier?
Our Verdict When comparing collard greens to parsley, we picked the parsley. Why? Firstly, you may be thinking: “What kind of a comparison is this?! Parsley is a seasoning or a garnish; who uses it as a main greenery option?!” and the answer is that nobody can stop you from using herbs as a main… -
The Mediterranean Diet’s Modern Problem
The Mediterranean Diet is considered by many to be the current “gold standard” of healthy eating, and with good reason. With 10,000+ studies underpinning it and counting, it has a pretty hefty weight of evidence. Wondering what the Mediterranean Diet consists of? We outlined it in a previous main feature, so here it is for… -
Why “Cortisol Belly” Isn’t Really How A Lot Of Thinfluencers Present It
Dr. Ruth Machin busts some myths: It’s not an “in the moment” thing Cortisol belly is a myth: the term is not a medical diagnosis, and there is no scientific basis for claims that a seven- or 14-day cortisol reset can eliminate abdominal fat. What people are usually describing is visceral fat, which accumulates deep… -
Apricot vs Grapefruit – Which is Healthier?
Our Verdict When comparing apricots to grapefruit, we picked the apricots. Why? In terms of macros, apricots have more fiber, carbs, and protein, winning in this category. In the category of vitamins, apricots have more of vitamins A, B2, B3, E, and K, while grapefruit has more of vitamins B1, B9, C, giving a 5:3… -
How Much Do You Think Daily Step Count Reduces Your Healthcare Costs?
It’s said that if you think staying healthy is an expensive endeavor, then you haven’t considered the costs of poor health—because invariably that is more expensive. But how much a difference does such a simple, basic-level thing like daily step count make? Counting the steps, and the savings A researcher (yes, one, it’s rare for…
