Play Bold – by Magnus Penker
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This book is very different to what you might expect, from the title.
We often see: “play bold, believe in yourself, the universe rewards action” etc… Instead, this one is more: “play bold, pay attention to the data, use these metrics, learn from what these businesses did and what their results were”, etc.
We often see: “here’s an anecdote about a historical figure and/or celebrity who made a tremendous bluff and it worked out well so you should too” etc… Instead, this one is more: “see how what we think of as safety is actually anything but! And how by embracing change quickly (or ideally: proactively), we can stay ahead of disaster that may otherwise hit us”.
Penker’s background is also relevant here. He has decades of experience, having “launched 10 start-ups and acquired, turned around, and sold over 30 SMEs all over Europe”. Importantly, he’s also “still in the game”… So, unlike many authors whose last experience in the industry was in the 1970s and who wonder why people aren’t reaping the same rewards today!
Penker is the therefore opposite of many who advocate to “play bold” but simply mean “fail fast, fail often”… While quietly relying on their family’s capital and privilege to leave a trail of financial destruction behind them, and simultaneously gloating about their imagined business expertise.
In short: boldness does not equate to foolhardiness, and foolhardiness does not equate to boldness.
As for telling the difference? Well, for that we recommend reading the book—It’s a highly instructive one.
Take The First Bold Step Of Checking Out This Book On Amazon!
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Healing Your Gut: Anastasia’s Journey and Tips
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Anastasia Gurova shares her inspiring journey from chronic gut issues to vibrant health.
A Personal Journey to Gut Health
In the below video, Anastasia shares her long struggle with gut problems, including SIBO, IBS, and gastritis. She talks about ending up in the hospital with severe bloating, only to find that a range of medical approaches didn’t provide her with any lasting relief. This led her to explore the importance of the microbiome and its crucial role in gut health, which is what we’ll be focusing on in this overview.
Key Insights and Tips
The most valuable parts of Anastasia’s story for 10almonds readers are, in our opinion, the solutions she discovered to her gut issues. You’ll have to watch her video to discover all of them, but here are some of our favorites:
- Reintroduce Whole Grains and Legumes: Despite the popularity of grain-free diets, Anastasia found significant improvements in her gut health by adding whole grains like quinoa, oats, and buckwheat back into her diet. These foods provide essential fibers that feed beneficial gut bacteria.
- Soaking and Fermenting Foods: To make grains and legumes more digestible, Anastasia recommends soaking them overnight. This is similar to the common technique people use on oats. She also includes fermented foods like sauerkraut, kimchi, and yogurt in her diet, which introduce beneficial bacteria to the gut.
- Resistant Starches: Foods like cooked and cooled rice, potatoes, and green bananas contain resistant starches that promote healthy gut bacteria. Anastasia emphasizes incorporating these into meals to support gut health.
- Mindful Eating: Anastasia found that taking time to chew food thoroughly and savor each bite helped improve her digestion. She avoids distractions like TV while eating and pays attention to the textures and flavors of her meals.
- Avoid Overly Restrictive Diets: Anastasia warns against overly restrictive diets like keto and strict SIBO diets that cut out all carbs and fiber. These can worsen gut health by starving beneficial bacteria.
That’s Only The Beginning
Anastasia’s video goes far beyond what we’ve covered in this short introduction; she provides a detailed look at the steps she took, from dietary changes to lifestyle adjustments, and offers tips that anyone can apply. Plus, she explains the science behind these changes, which, of course, we love.
Enjoy the video! (It would be remiss for us to not bring up our general intro to gut health, or our more specific article on the gut-brain connection)
Good luck on your gut-health journey!
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Overcoming Gravity – by Steven Low
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The author, a professional gymnast and coach with a background in the sciences, knows his stuff here. This is what it says on the tin: it’s rigorously systematic. It’s also the most science-based calisthenics book this reviewer has read to date.
If you just wanted to know how to do some exercises, then this book would be very much overkill, but if you want to be able to go from no knowledge to expert knowledge, then the nearly 600 pages of this weighty tome will do that for you.
This is a textbook, it’s a “the bible of…” style book, it’s the one that if you’re serious, will engage you thoroughly and enable you to craft the calisthenics-forged body you want, head to toe.
As if it weren’t already overdelivering, it also has plenty of information on injury avoidance (or injury/condition management if you have some existing injury or chronic condition), and building routines in a dynamic fashion that avoids becoming a grind, because it’s going from strength to strength while cycling through different body parts.
Bottom line: if you’d like to get serious about calisthenics, then this is the book for you.
Click here to check out Overcoming Gravity, and do just that!
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We Hope This Email Blows Your Tits Clean Off
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The Right Kind Of “Email Hacks”!
Are you a Gmailer or an Outlookista? Whatever your preference, you’re probably facing many of the same challenges that most of us face in our work and personal lives:
Email’s greatest strength (its ease of accessibility) brings about its greatest problem (our inboxes are cluttered and chaotic), not to mention that each of us are usually managing a whole flock of email addresses.
Sometimes we put productivity resources up against each other; that’s not what we’re going to do today! Each of these can play a role alongside each other; grab as many as will make your life easier:
ProtonMail: this is an email client; it’s the nicest, simplest, easiest, free email client that doesn’t track, let alone share, everything you do.
Bonus: there also exists ProtonCalendar (it’s a calendar that doesn’t share your data), ProtonDrive (it’s a cloud storage provider that doesn’t share your data) and, because they’re indeed serious about your privacy, ProtonVPN (it’s a VPN that, of course, doesn’t share your data).
Clean Email: maybe you’re stuck with the email provider you have. It happens. But it doesn’t have to be a chaotic mess. This tool will make tidying your email (and keeping it tidy!) a simplified dream.
See How Clean Your Email Can Get With Just A Few Clicks!
Right Inbox: a Gmail extension with many useful features, including read receipts, emails scheduled for later (e.g: time your email to send at 7am to look like a morning lark when in fact you’re peacefully snoozing), add unforwardable “For Your Eyes Only” notes to emails, and more.
Power Up Your Gmail With The Right Inbox Extension!
Email Finder: find the verified work email address of any person, so long as you know what company you’re looking for them in! No more “I thought it was lastname.firstname@ and it was firstname.lastname@”, no more “the wrong John Smith”, no more “undelivered” bounceback notices. Just: your email delivered.
Never Hear From The Mailer Daemon Again, With Email Finder!
Unroll.me: love your subscriptions, but hate the clutter? Unroll.me aggregates them for you in a virtual roll-up, with an “unroll” button to read them.
Get What You Really Want From Your Subscriptions, With Unroll.Me!
On which note, anything you’d like to hear more of from us? Let us know! You can always just hit reply, or use the feedback widget at the bottom of this email
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Cows’ Milk, Bird Flu, & You
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When it comes to dairy products, generally speaking, fermented ones (such as most cheeses and yogurts) are considered healthy in moderation, and unfermented ones have their pros and cons that can be argued and quibbled “until the cows come home”. We gave a broad overview, here:
Furthermore, you may recall that there’s some controversy/dissent about when human babies can have cows’ milk:
When can my baby drink cow’s milk? It’s sooner than you think
So, what about bird flu now?
Earlier this year, the information from the dairy industry was that it was nothing to be worried about for the time being:
Bird Flu Is Bad for Poultry and Dairy Cows. It’s Not a Dire Threat for Most of Us — Yet.
More recently, the latest science has found:
❝We found a first-order decay rate constant of −2.05 day–1 equivalent to a T99 of 2.3 days. Viral RNA remained detectable for at least 57 days with no degradation. Pasteurization (63 °C for 30 min) reduced infectious virus to undetectable levels and reduced viral RNA concentrations, but reduction was less than 1 log10.
The prolonged persistence of viral RNA in both raw and pasteurized milk has implications for food safety assessments and environmental surveillance❞
You can find the study here:
Infectivity and Persistence of Influenza A Virus in Raw Milk
In short: raw milk keeps the infectious virus; pasteurization appears to render it uninfectious, though viral RNA remains present.
This is relevant, because of the bird flu virus being found in milk:
World Health Organization | H5N1 strain of bird flu found in milk
To this end, a moratorium has been placed on the sale of raw milk, first by the California Dept of Public Health (following an outbreak in California):
California halts sales of raw milk due to bird flu virus contamination
And then, functionally, by the USDA, though rather than an outright ban, it’s requiring testing for the virus:
USDA orders testing of milk supply for presence of bird flu virus
So, is pasteurized milk safe?
The official answer to this, per the FDA, is… Honestly, a lot of hand-wringing and shrugging. What we do know is:
- the bird flu virus has been found in pasteurized milk too
- the test for this is very sensitive, and has the extra strength/weakness that viral fragments will flag it as a positive
- it is assumed that the virus was inactivated by the pasteurization process
- it could, however, have been the entire virus, the test simply does not tell us which
In the FDA’s own words:
❝The pasteurization process has served public health well for more than 100 years. Even if the virus is detected in raw milk, pasteurization is generally expected to eliminate pathogens to a level that does not pose a risk to consumer health❞
So, there we have it: the FDA does not have a reassurance exactly, but it does have a general expectation.
Source: US Officials: Bird flu viral fragments found in pasteurized milk
Want to know more?
You might like this mythbusting edition we did a little while back:
Pasteurization: What It Does And Doesn’t Do ← this is about its effect on risks and nutrients
Take care!
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The Dental Diet – by Dr. Steven Lin
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As it turns out, there’s a lot more to healthy teeth than skipping the sugar and getting some calcium.
The author’s journey started with the realization that most of his work as a dentist should be unnecessary, and not just in the “you should have been flossing” sense. Rather, he came to the same conclusions as his fellow dentist Weston Price before him, and this time (unlike Price) he stuck to his own field, dentistry—meaning that the conclusions he kept were the more valid ones.
Another thing he does better than Price is that he contextualizes the information—we don’t need, for example, to be eating seal fat as a main component of our diet, but we do need to be getting sufficient amounts of certain fat-soluble vitamins. And most people aren’t. Same with what’s good or bad for our oral microbiome, and by extension, our saliva, and by extension, our teeth and gums.
There’s a lot of nutritional information in here; macros and micronutrients alike, but the book goes further than that, to also recommend minimally-processed food that requires more chewing, for example. Not just for its nutritional content, but because that helps our teeth move to (and then stay) where they are ideally supposed to be. No amount of perfectly-blended nutritional supplement drink will align your maxilla for you, say. But chomping on raw carrots? Different story.
Dr. Lin offers a 40-day meal plan, but aware that if you’re vegetarian or vegan you’re probably going to have to rethink it yourself using the information he gives, because his meal plan includes animal products.
Bottom line: if you’d like to eat for better oral health (nutritionally, physically, and for your oral microbiome), this book has all the information you’ll need.
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Lemon vs Lime – Which is Healthier?
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Our Verdict
When comparing lemons to limes, we picked the lemons.
Why?
This one’s simple today. They’re both comparable fruits in most ways, and their macro profiles are almost identical. When it comes to vitamins, however, they stand apart a little.
Both are most well-known for their vitamin C content, but lemons contain about 2x the vitamin C of limes.
In other vitamins, they’re not too far apart. Technically limes have 2x the vitamin A, but this doesn’t count for much because it’s a case of “two times almost nothing is still almost nothing”.
In the category of minerals, neither fruit is a very good source of most minerals, and the minerals they do have, are mostly more or less the same.
Both are acidic, and this can have blood sugar benefits in both cases (and, if not careful, damage tooth enamel in both cases). Nothing to set either apart from the other here.
So, it comes down to the vitamin C! In which category, lemons take the prize with their higher content.
Want to learn more?
You might like to read:
10 Ways To Balance Blood Sugars ← where it talks about the use of vinegar here, it’s about the acidity, so lemon juice or lime juice is an option too!
Take care!
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