Policosanol: A Rival To Statins, Without The Side Effects?
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Policosanol (which can be extracted from various sources, but is mostly made from sugar cane extract) is marketed as lipid-lowering agent for improving cholesterol levels, but its research history has not been without controversy:
2001: it works!
After a lot of research in the 1990s, it came out of the gate strong in 2001, with:
❝Policosanol (5 and 10 mg/day) significantly decreased LDL-cholesterol (17.3% and 26.7%, respectively), total cholesterol (12.9% and 19.5%), as well as the ratios of LDL-cholesterol to high-density lipoprotein (HDL)-cholesterol (17.2% and 26.5%) and total cholesterol to HDL-cholesterol (16.3% and 21.0%) compared with baseline and placebo❞
This, by the way, is comparable in efficacy to the most powerful statins, but without the adverse side effects.
Source: Efficacy and tolerability of policosanol in hypercholesterolemic postmenopausal women
Furthermore, its effects were not limited to postmenopausal women, and additionally, it was found that 20mg/day was sufficient for optimal effects; 40mg worked exactly the same as 20mg:
2006–2010: we do not trust the Cubans!
After it had been marketed and used in much of the world for some years, extra scrutiny was brought upon it, because the initial studies had been performed by the same lab in Cuba, a commercial lab that had tested them for a private interest (i.e., a company selling the supplement):
Heart Beat: Policosanol: A sweet nothing for high cholesterol
And furthermore, US-based labs were unable to replicate the results:
Policosanols as Nutraceuticals: Fact or Fiction
The Cuban researchers countered that the composition of policosanol as produced in their lab was different than the composition of the policosanol as produced in the US labs, because of the purity of the ingredients used in the Cuban lab.
Which, on the face of it, could be true or could just be the claim of a commercial lab with an association with a company selling a product.
Of course, importing Cuban ingredients to test them in the US was not a reasonably accessible option for the US-based labs, because of the US’s embargo of Cuba. In principle it could be done, but unless there is already a huge clear profit incentive, research scientists are usually on their hands and knees begging for grants already, so getting extra funding for specially-important Cuban ingredients was not going to be likely.
2012: never mind, it does work after all!
An American meta-analysis of 4596 patients from 52 eligible studies (from around the world, so many of them not affected by the US’s embargo; some were from within the US using non-Cuban ingredients, though), found:
❝policosanol is more effective than plant sterols and stanols for LDL level reduction and more favorably alters the lipid profile, approaching antilipemic drug efficacy❞
Those last words there, to be clear, mean “yes, the original claim of being on a par with statins is at least more or less true”.
Source: Meta-Analysis of Natural Therapies for Hyperlipidemia: Plant Sterols and Stanols versus Policosanol
2018: also yes, the Cuban kind does get those extra-effective results, even when tested outside of Cuba
A Korean research team verified this; it’s quite straightforward so for brevity we’ll just drop links:
- Consumption of Cuban Policosanol Improves Blood Pressure and Lipid Profile via Enhancement of HDL Functionality in Healthy Women Subjects: Randomized, Double-Blinded, and Placebo-Controlled Study
- Long-Term Consumption of Cuban Policosanol Lowers Central and Brachial Blood Pressure and Improves Lipid Profile With Enhancement of Lipoprotein Properties in Healthy Korean Participants
Mystery resolved!
Want to try some?
We don’t sell it, but here for your convenience is an example product on Amazon—it’s not the Cuban kind, because the US’s trade embargo makes it difficult for the US to import even things that are theoretically now exempt from the embargo such as food and medicines. In principle they can now be imported, but in practice, the extra regulations added to Cuban imports make it nearly impossible, especially for small sellers.
Still, it’s 40mg/tablet policosanol from sugar cane extract, and 3rd party lab tested, so it’s the next best thing 😎
Enjoy!
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White Potato vs Sweet Potato – Which is Healthier?
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Our Verdict
When comparing white potatoes to sweet potatoes, we picked the sweet potatoes.
Why?
In terms of macros, sweet potatoes are a little lighter on carbs and calories, though in the case of sugar and fiber, sweet potato has a few grams more of each, per potato. However, when an average sweet potato’s 7g of sugar are held against its 4g of fiber, this (much like with fruit!) not a sugar you need to avoid.
See also: Which Sugars Are Healthier, And Which Are Just The Same?
The glycemic index of a sweet potato is also lower than that of a white potato, so the sugars it does have are slower-release.
Sweet potatoes famously are good sources of vitamin A and beta-carotene, which important nutrients white potatoes cannot boast.
Both plants are equally good sources of potassium and vitamin C.
Summary
Both are good sources of many nutrients, and any nutritional health-hazards associated with them come with the preparation (for example, frying introduces unhealthy fats, and mashing makes the glycemic index skyrocket, and cooking with salt increases the salt content).
Baking either is great (consider stuffing them with delicious well-seasoned beans and/or tomatoes; if you make it yourself, pesto can be a great option too, as can cheese if you’re so-inclined and judicious with choice and quantity) and preserves almost all of their nutrients. Remember that nearly 100% of the fiber is in the skin, so you do want to eat that.
The deciding factor is: sweet potatoes are good sources of a couple more valuable nutrients that white potatoes aren’t, and come out as the overall healthiest for that reason.
Enjoy!
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Your Science-Based Guide To Losing Fat & Toning Up
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This health coach researched the science and crunched the numbers so that you don’t have to:
Body by the numbers
Let’s get mathematical:
Total Daily Energy Expenditure (TDEE) consists of:
- Basal Metabolic Rate (BMR): 70% of daily calorie burn (basic body functions, of which the brain is the single biggest calorie-burner)
- Non-Exercise Activity Thermogenesis (NEAT): 15% (the normal movements that occur as you go about your daily life)
- Exercise Activity: 5% (actual workouts, often overestimated)
- Thermic Effect of Food (TEF): 10% (energy needed for digestion)
Basic BMR estimate:
- Women: body weight (kg) × 0.9 × 24
- Men: body weight (kg) × 24
But yours may differ, so if you have a fitness tracker or other gadget that estimates it for you, go with that!
Note: muscle burns calories just to maintain it, making muscle mass crucial to increasing one’s BMR.
And now some notes about running a caloric deficit:
- Safe caloric deficit: no more than 500 calories/day.
- Absolute minimum daily intake: 1,200 calories (women), 1,500 calories (men) (not sustainable long-term).
- Tracking calories is useful but not always accurate.
- Extreme calorie restriction slows metabolism and can lead to binge-eating.
- Your body will adjust to calorie deficits over time, making long-term drastic deficits ineffective.
Diet for fat loss & muscle gain:
- Protein Intake: 1.5–2g per pound of body weight.
- Aim for 30g of protein per meal (supports muscle & satiety).
- Protein has a higher thermic effect (20-30%) than carbs (5-10%) & fats (2-4%), meaning more calories are burned digesting protein.
- Fats are essential for hormone health & satiety (0.5–1g per kg of body weight).
- Carbs should be complex (whole grains, vegetables, fruits, etc.).
- Avoid excessive simple carbs (sugar, white bread, white pasta, etc) to maintain stable hunger signals.
- Hydration is key for appetite control & metabolism (often mistaken for hunger).
Exercise for fat loss & muscle gain:
- Resistance training (3-5x per week) is essential for toning & metabolism.
- Cardio is NOT necessary for fat loss but good for overall health.
- NEAT (non-exercise movement) burns significant calories (walking, taking stairs, fidgeting, etc.).
- “Hot girl walks” & daily movement can significantly aid weight loss.
- Women won’t get “bulky” from weight training unless they eat like a bodybuilder (i.e. several times the daily caloric requirement).
Some closing words in addition:
Poor sleep reduces fat loss by 50% and increases hunger. High stress levels lead to fat retention and cravings for unhealthy foods. Thus, managing stress & sleep is as important as diet & exercise for body transformation!
For more on all of this (plus the sources for the science), enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
How To Lose Weight (Healthily) ← our own main feature about such; we took a less numbers-based, more principles-based, approach. Both approaches work, so go with whichever suits your personal preference more!
Take care!
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7 Principles of Becoming a Leader – by Riku Vuorenmaa
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We urge you to overlook the cliché cover art (we don’t know what they were thinking, going for the headless suited torso) because…
This one could be the best investment you make in your career this year! You may be wondering what the titular 7 principles are. We won’t keep you guessing; they are:
- Professional development: personal excellence, productivity, and time management
- Leadership development: mindset and essential leadership skills
- Personal development: your motivation, character, and confidence as a leader
- Career management: plan your career, get promoted and paid well
- Social skills & networking: work and connect with the right people
- Business- & company-understanding: the big picture
- Commitment: make the decision and commit to becoming a great leader
A lot of leadership books repeat the same old fluff that we’ve all read many times before… padded with a lot of lengthy personal anecdotes and generally editorializing fluff. Not so here!
While yes, this book does also cover some foundational things first, it’d be remiss not to. It also covers a whole (much deeper) range of related skills, with down-to-earth, brass tacks advice on putting them into practice.
This is the kind of book you will want to set as a recurring reminder in your phone, to re-read once a year, or whatever schedule seems sensible to you.
There aren’t many books we’d put in that category!
Pick Up Your Copy of the “7 Principles of Becoming a Leader” on Amazon Today!
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Growing Young – by Marta Zaraska
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This one will be a slightly mixed review, but we think the book has more than enough of value to make it a very worthwhile read.
The premise of the book is that, as the subtitle suggests, positive social qualities increase personal longevity.
Author (and science journalist) Marta Zaraska looks at a lot of research to back this up, and also did a lot of travelling and digging into stories. This is of great value, because she notes where a lot of misconceptions have arisen.
To give one example, it’s commonly noted that marriage (or as-though-marriage life partnerships) is generally* associated with longer life.
*Statistics suggest that marriage-related longevity is enjoyed by men married to women, and people in same-sex marriages regardless of gender, but is not so much the case for women married to men.
However! Zaraska notes a factor she learned from Gottman’s research (yes, that Gottman), that what matters is not the official status of a relationship, so much as the sense of secure lifelong commitment to it.
These kinds of observations (throughout the book) add an extra layer beyond “common wisdom”, and allow us to better understand what’s really going on. The book’s main weaknesses, meanwhile, are twofold:
- The author is (in this reviewer’s opinion) unduly dismissive of physical health lifestyle factors such as diet and exercise, because they “only” account for a similar bonus to healthy longevity.
- Like many, she does not always consider where correlation might not mean causation. For example, she cites that volunteering free time increases healthspan by 22%, but neglects to note that perhaps it is having the kind of socioeconomic situation that allows one free time to volunteer, that gives the benefit.
Bottom line: the book has its flaws, but we think that only serves to make it more engaging. After all, reading should not be a purely passive activity! Zaraska’s well-studied insights give plenty of pointers for tweaking the social side of anyone’s quest for healthy longevity.
Click here to check out Growing Young, increase your healthspan, and take joy in doing it!
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Stop Trying To Lose Weight (And Do This Instead)
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“Lose weight” is a common goal of many people, and it’s especially a common goal handed down from medical authority figures, often as a manner of “kicking the can down the road” with regard to the doctor actually having to do some work. “Lose 20 pounds and then we’ll talk”, etc.
The thing is, it’s often not a very good or helpful goal… Even if it would be healthy for a given person to lose weight. Instead, biochemist Jessie Inchauspé argues, one should set a directly health-giving goal instead, and let any weight loss, if the body agrees it is appropriate, be a by-product of that
She recommends focusing on metabolic health, specifically, her own specialism is blood glucose maintenance. This is something that diabetics deal with (to one degree or another) every day, but it’s something whose importance should not be underestimated for non-diabetics too.
Keep our blood sugar levels healthy, she says, and a lot of the rest of good health will fall into place by itself—precisely because we’re not constantly sabotaging our body (first the pancreas and liver, then the rest of the body like dominoes).
To that end, she offers a multitude of “hacks” that really work.
Her magnum opus, “Glucose Revolution“, explains the science in great detail and does it very well! Not to be mistaken for her shorter, simpler, and entirely pragmatic “do this, then this”-style book, “The Glucose Goddess Method”, which is also great, but doesn’t go into the science more than absolutely necessary; it’s more for the “I’ll trust you; just tell me what I need to know” crowd.
In her own words:
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Prefer text?
We’ve covered Inchauspé’s top 10 recommended hacks here:
10 Ways To Balance Blood Sugars
Enjoy!
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In Plain English…
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It’s Q&A Time!
This is the bit whereby each week, we respond to subscriber questions/requests/etc
Have something you’d like to ask us, or ask us to look into? Hit reply to any of our emails, or use the feedback widget at the bottom, and a Real Human™ will be glad to read it!
Q: Love to have someone research all the additives in our medicines, (risk of birth control and breast cancer) and what goes in all of our food and beverages. So much info out there, but there are so many variations, you never know who to believe.
That’s a great idea! There are a lot of medicines and food and beverages out there, so that’s quite a broad brief, but! We could well do a breakdown of very common additives, and demystify them, sorting them into good/bad/neutral, e.g:
- Ascorbic acid—Good! This is Vitamin C
- Acetic acid—Neutral! This is vinegar
- Acetylsalicylic acid—Good or Bad! This is aspirin (a painkiller and blood-thinning agent, can be good for you or can cause more problems than it solves, depending on your personal medical situation. If in doubt, check with your doctor)
- Acesulfame K—Generally Neutral! This is a sweetener that the body can’t metabolize, so it’s also not a source of potassium (despite containing potassium) and will generally do nothing. Unless you have an allergy to it, which is rare but is a thing.
- Sucralose—Neutral! This is technically a sugar (as is anything ending in -ose), but the body can’t metabolize it and processes it as a dietary fiber instead. We’d list it as good for that reason, but honestly, we doubt you’re eating enough sucralose to make a noticeable difference to your daily fiber intake.
- Sucrose—Bad! This is just plain sugar
Sometimes words that sound the same can ring alarm bells when they need not, for example there’s a big difference between:
- Potassium iodide (a good source of potassium and iodine)
- Potassium cyanide (the famous poison; 300mg will kill you; half that dose will probably kill you)
- Cyanocobalamine (Vitamin B12)
Let us know if there are particular additives (or particular medications) you’d like us to look at!
While for legal reasons we cannot give medical advice, talking about common contraindications (e.g., it’s generally advised to not take this with that, as one will stop the other from working, etc) is definitely something we could do.
For example! St. John’s Wort, very popular as a herbal mood-brightener, is on the list of contraindications for so many medications, including:
- Antidepressants
- Birth control pills
- Cyclosporine, which prevents the body from rejecting transplanted organs
- Some heart medications, including digoxin and ivabradine
- Some HIV drugs, including indinavir and nevirapine
- Some cancer medications, including irinotecan and imatinib
- Warfarin, an anticoagulant (blood thinner)
- Certain statins, including simvastatin
Q: As I am a retired nurse, I am always interested in new medical technology and new ways of diagnosing. I have recently heard of using the eyes to diagnose Alzheimer’s. When I did some research I didn’t find too much. I am thinking the information may be too new or I wasn’t on the right sites.
(this is in response to last week’s piece on lutein, eyes, and brain health)
We’d readily bet that the diagnostic criteria has to do with recording low levels of lutein in the eye (discernible by a visual examination of macular pigment optical density), and relying on the correlation between this and incidence of Alzheimer’s, but we’ve not seen it as a hard diagnostic tool as yet either—we’ll do some digging and let you know what we find! In the meantime, we note that the Journal of Alzheimer’s Disease (which may be of interest to you, if you’re not already subscribed) is onto this:
See also:
- Journal of Alzheimer’s Disease (mixture of free and paid content)
- Journal of Alzheimer’s Disease Reports (open access—all content is free)
Q: As to specific health topics, I would love to see someone address all these Instagram ads targeted to women that claim “You only need to ‘balance your hormones’ to lose weight, get ripped, etc.” What does this mean? Which hormones are they all talking about? They all seem to be selling a workout program and/or supplements or something similar, as they are ads, after all. Is there any science behind this stuff or is it mostly hot air, as I suspect?
Thank you for asking this, as your question prompted yesterday’s main feature, What Does “Balancing Your Hormones” Even Mean?
That’s a great suggestion also about addressing ads (and goes for health-related things in general, not just hormonal stuff) and examining their claims, what they mean, how they work (if they work!), and what’s “technically true but may
be misleading* cause confusion”*We don’t want companies to sue us, of course.
Only, we’re going to need your help for this one, subscribers!
See, here at 10almonds we practice what we preach. We limit screen time, we focus on our work when working, and simply put, we don’t see as many ads as our thousands of subscribers do. Also, ads tend to be targeted to the individual, and often vary from country to country, so chances are good that we’re not seeing the same ads that you’re seeing.
So, how about we pull together as a bit of a 10almonds community project?
- Step 1: add our email address to your contacts list, if you haven’t already
- Step 2: When you see an ad you’re curious about, select “share” (there is usually an option to share ads, but if not, feel free to screenshot or such)
- Step 3: Send the ad to us by email
We’ll do the rest! Whenever we have enough ads to review, we’ll do a special on the topic.
We will categorically not be able to do this without you, so please do join in—Many thanks in advance!
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