Practical Programming for Strength Training – by Mark Rippetoe & Andy Baker

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.

Strength training is an important part of overall health maintenance, but it can be hard to find a good guide to progressive strength improvement that isn’t a bodybuilding book.

This one gives a ground-upwards approach, explaining small details to even quite basic things, before taking the reader through to more advanced progressions, and how to get the most strength-building out of each exercise over time.

As such, this is a good book for anyone of any level from beginner to quite experienced, and you can hop in at any point since there are always catch-up summaries and/or reiterations of the previous concepts that we’re now building on from.

The authors do also talk nutrition, hormones, and so forth, but most of it is about the exercises and the progressions thereof.

There is a slightly patronizing chapter towards the end, about “special populations”, for example offering “novice and intermediate training for women”, but it doesn’t take away from the majority of the book, as the exercises don’t care about your gender. Muscles are muscles, and we all start from wherever we are. Yes, testosterone boosts muscle mass, but let’s face it, there are a lot of women in the world who are stronger than a lot of men.

One thing to bear in mind is that a lot of this is barbell training, so you will need a barbell (or access to one at a gym). If purely bodyweight training is your preference, or perhaps some other form of weightlifting (e.g. kettlebells or such) then this isn’t the book for that.

Bottom line: if strength training is your focus and you like barbells, then this is a great book to take you quite a way along that road.

Click here to check out Practical Programming For Strength Training, and get stronger!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • The Obesity Code – by Dr. Jason Fung
  • Lyme Disease At-A-Glance
    The 241st day of the year brought unexpected surprises and a sense of anticipation for what lay ahead.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Stretching for 50+ – by Dr. Karl Knopf

    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.

    Dr. Knopf explores in this book the two-way relationship between aging and stretching (i.e., each can have a large impact on the other). Thinking about stretching in those terms is an important reframe for going into any stretching program. We’d say “after the age of 50”, but honestly, at any age. But this book is written with over-50s in mind, as the title goes.

    There’s an extensive encyclopedic section on stretches per body part, which is exactly as you might expect from any book of this kind. There is also a flexibility self-assessment, so that progress can be measured easily, and so that the reader knows where might need more improvement.

    Perhaps this book’s greatest strength is the section on specialized programs based on things ranging from working to improve symptoms of any chronic conditions you may have (or at least working around them, if outright improvement is not possible by stretching), to your recreational activities of importance to you—so, what kinds of flexibilities will be important to you, and also, what kinds of injury you are most likely to need to avoid.

    Bottom line: if you’re 50 and would like to do more stretching and less aging, then this book can help with that.

    Click here to check out Stretching for 50+, and extend your healthspan!

    Share This Post

  • 10 Unexpected Benefits Of Slow Jogging

    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.

    Sometimes, less is more:

    Slow and steady wins the race?

    Here’s the rundown… Slowly:

    1. You burn more body fat: running at 50-60% of max heart rate primarily burns fat without having the usual compensatory metabolic slump afterwards, unless you go for a very long time.
    2. You can build more muscle: lower-intensity workouts improve muscle recovery, which is essential too.
    3. You can reduce muscle soreness: light jogging helps clear lactic acid faster (10almonds note: muscle soreness after exercise isn’t about lactic acid)
    4. You avoid injuries: less impact on joints reduces injury risk.
    5. You learn the proper form: running slowly allows better focus on technique.
    6. You can enjoy it more: slower pace lets you take in surroundings and boosts mood.
    7. You still improve your cardiorespiratory fitness: strengthens heart and lungs over time.
    8. You’ll burn more calories than you think: can burn 200–400 calories per 30 minutes.
    9. You’ll improve your mobility: gentle movement supports joint health and collagen production.
    10. You can improve your performance: builds endurance and strength for faster running

    For more on each of these, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    How To Rebuild Your Cartilage

    Take care!

    Share This Post

  • Everything you need to know about cervical cancer

    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.

    Every year, around 11,500 new cases of cervical cancer are diagnosed in the U.S. While cervical cancer used to be one of the most common causes of cancer death for U.S. women, the vaccine against the human papillomavirus (HPV), and increased early screening and detection have resulted in a decrease in rates

    “Cervical cancer is almost always preventable and typically diagnosed in patients who have either never had a screening test or have gone many years without one,” says Fred Wyand, director of communications at the American Sexual Health Association, which includes the National Cervical Cancer Coalition

    January is Cervical Cancer Awareness Month, so we spoke to experts to learn more about what it is, its symptoms, and what you can do to prevent it. 

    What is cervical cancer? 

    Cervical cancer is a type of cancer that starts in the cervix—the lower part of the uterus that connects the vagina to the uterus. Cervical cancer can affect anyone with a cervix but is most frequently diagnosed in women ages 35 to 44, according to the American Cancer Society

    There are two types: 

    • Squamous cell carcinoma: Cervical cancer that starts in the thin squamous cells on the outside of the cervix. This is the most common type of cervical cancer. 
    • Adenocarcinoma: Cervical cancer that starts in glandular cells that line the inside of the cervix. This type of cervical cancer is less common. 

    In some cases, cervical cancer has features of both types. 

    What causes cervical cancer? 

    Almost all cases of cervical cancer are caused by high-risk cases of HPV, a virus that is spread through sexual activity or other close skin-to-skin contact. But don’t panic: HPV is very common, and getting HPV doesn’t always mean you’ll get cervical cancer. Around 85 percent of people in the U.S. will get an HPV infection in their lifetime, but for most people, the virus clears on its own. 

    However, there are many strains of HPV, and some are linked to cervical cancer. In those cases, when the virus does not clear on its own and the HPV infection persists, it can cause a range of cancers in both men and women, including cancers of the cervix, anus, penis, throat, and vagina.

    That’s why HPV vaccination is so important for all people: It can help prevent many types of cancer, including cervical cancer caused by those high-risk HPV infections. 

    What are the symptoms of cervical cancer? 

    Cervical cancer doesn’t usually have symptoms in its early stages, but once cancer begins to spread, the symptoms can include: 

    • Vaginal bleeding between periods, after sexual intercourse, or after menopause. 
    • Heavier and longer menstrual periods than usual.
    • Vaginal discharge that has a strong odor and is watery. 
    • Pelvic pain or pain during sexual intercourse.

    In more advanced stages, symptoms of cervical cancer can include: 

    • Leg swelling.
    • Difficult or painful bowel movements or bleeding during a bowel movement.
    • Blood in urine or difficulty urinating. 
    • Back pain.

    “Most women present with no symptoms,” Dr. Kristina A. Butler, gynecologic oncologist at Mayo Clinic, tells PGN. “Therefore, the checkups with visualization of the cervix, speaking with your provider, and having a Pap smear are so important.” 

    How can you help prevent or reduce your risk for cervical cancer? 

    Vaccination: Cervical cancer is highly preventable. The most effective way to help protect yourself from it is by getting the HPV vaccine. The HPV vaccine is most effective before a person is first exposed to HPV, typically before becoming sexually active. 

    “If we are able to vaccinate children before they become adults [and] are subsequently exposed, those individuals are maximally protected against the [worst effects] of the virus, which could ultimately be cancer,” Butler adds. 

    You’re eligible to get the vaccine if you’re between 9 and 45 years old, but there are specific guidelines for each age group. The Centers for Disease Control and Prevention recommends HPV vaccination for children ages 11 or 12 (though it can start at 9 years). 

    The CDC says that you can get catch-up doses until you’re 26 if you didn’t get vaccinated earlier, but if you’re between 26 and 45 years old, you should talk to your health care provider about your individual risk for HPV and to see if you should get the vaccine. 

    Screenings: This is another effective way to prevent cervical cancer. 

    Dr. Deanna Gerber, a gynecologic oncologist at NYU Langone’s Laura and Isaac Perlmutter Cancer Center, tells PGN that regular screenings can catch HPV before it has a chance to become cancer. 

    “Now that we’re encouraging people to see their gynecologist and get screening more regularly, we’re catching cancer at earlier stages,” she says. 

    Screenings for cervical cancer include: 

    • Pap smear: During a Pap smear, also known as a Pap test, cells are collected from your cervix to find precancerous or cervical cancer cells. Pap smears should start at 21 years old, regardless of when you start having sex. 

    If you’re between 21 and 29, you should get a Pap smear every three years. If you’re 30 to 65 years old, it’s recommended you get one every three years, a Pap and HPV test together every five years, or an HPV test alone every five years. 

    • HPV test: During an HPV test, cells are collected from your cervix to look for infection with high-risk HPV strains that can cause cervical cancer. If you’re between 21 and 30 years old, it’s only recommended that you get an HPV test if you had an abnormal Pap smear result. After 30, an HPV test is recommended with a Pap smear every five years, as long as other results were normal. 

    (People over 65 years old should talk to their health care provider about whether they need screening.)

    Not smoking: Avoiding smoking can reduce your risk of developing cervical cancer because “HPV and smoking tobacco work together to accelerate the negative effects of HPV,” says Gerber. 

    Wearing condoms: Although condoms don’t completely prevent HPV infection, they provide some protection. And according to the CDC, the use of condoms has been associated with a lower rate of cervical cancer

    There is hope with early detection

    There is hope for people diagnosed with cervical cancer. “Compared to the survival [rates] 10 years ago, women survive much longer now with the great treatments we have,” adds Butler. 

    Some of those treatments and advances include radiation, chemotherapy, and surgical therapy. 

    And while there may be some stigma surrounding sexual health, it’s important to advocate for yourself, says Gerber. 

    “Being comfortable and bold talking to your doctor about your health or any concerns that you have, feeling comfortable with your provider by asking all these questions is really the best thing you can do.”

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

    Share This Post

Related Posts

  • The Obesity Code – by Dr. Jason Fung
  • An Accessible New Development Against Alzheimer’s

    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.

    Dopamine vs Alzheimer’s

    One of the key hallmarks of Alzheimer’s disease is the formation of hardened beta-amyloid plaques around neurons. The beta-amyloid peptides themselves are supposed to be in the brain, but the hardened pieces of them that form the plaques are not.

    While the full nature of the relationship between those plaques and Alzheimer’s disease is not known for sure (there are likely other factors involved, and “the amyloid hypothesis” is at this stage nominally just that, a hypothesis), one thing that has been observed is that increasing or reducing the plaques increases or reduces (respectively) Alzheimer’s symptoms such as memory loss.

    Neprilysin

    There is an enzyme, neprilysin, that can break down those plaques.

    Neprilysin is made naturally in the brain, and/but we cannot take it as a supplement or medication, because it’s too big to pass through the blood-brain barrier.

    A team of researchers led by Dr. Takaomi Saido genetically manipulated mice to produce more neprilysin, and those mice resultantly experienced fewer beta-amyloid plaques and better memory in their old age.

    However wonderful for the mice (and a great proof of principle) the above approach is not useful as a treatment for humans whose genomes weren’t modified at our conception in a lab.

    Since (as mentioned before) we also can’t take it as a medication/supplement, that leaves one remaining option: find a way to make our already-existing brains produce more of it.

    The team’s previous research allowed them to narrow this down to “there is probably a hormone made in the hypothalamus that modulates this”, so they began experimenting with making the mice produce more hormones there.

    The DREADD switch

    DREADDs, or Designer Receptors Exclusively Activated by Designer Drugs, were the next tool in the toolbox. The scientists attached these designer receptors to dopamine-producing neurons in the mice, so that they could be activated by the appropriate designer drugs—basically, allowing for a “make more dopamine” button, without having to literally wire up the brains with electrodes. The “button” gets triggered instead by a chemical trigger, the designer drug. You can read more about them here:

    DREADDs for Neuroscientists: A Primer

    The result was positive; when the mice made more dopamine, the result was that they also made more neprilysin. So far, the hypothesis is that the presence of dopamine upregulates the production of neprilysin. In other words, the increased neprilysin levels were caused by the increased dopamine levels (the alternatives would have been: they were both caused by the same thing—in this case that’d be the DREADD activation—or the increase was caused by something else entirely that hadn’t been controlled for).

    As to how the causal relationship was determined…

    “But I don’t have (or want) a DREADD switch in my head”

    Happily for us (and probably happily for the mice too, because dopamine causes feelings of happiness), the experiments continued.

    This time, instead of using the DREADD system, they tried simply supplementing the mouse food with l-dopa, a dopamine precursor. L-dopa is often used in the treatment of Parkinson’s disease, because the molecules are small enough to pass through the blood-brain barrier, and can be converted to full dopamine inside the brain itself. So, taking l-dopa normally raises dopamine levels.

    The results? The mice who were given l-dopa enjoyed:

    • higher dopamine levels
    • higher neprilysin levels
    • lower beta-amyloid plaque levels
    • better memory in tests

    The next step for the researchers is to investigate how exactly dopamine regulates neprilysin in the brain, but for now, the relationship between l-dopa consumption and the reduction of Alzheimer’s symptoms seems clear.

    You can read about the study here:

    The dopaminergic system promotes neprilysin-mediated degradation of amyloid-β in the brain

    Is there a catch?

    L-dopa has common side effects that are not pleasant; the list begins with nausea and vomiting, and continues with things that one might expect from having “too much of a good thing” when it comes to dopamine, such as dyskinesia (extra movements) and hallucinations.

    You can read about it more here at the Parkinson’s Foundation:

    Parkinson’s Foundation | Levodopa

    However! All is not lost. Rather than reaching for the heavy guns by taking l-dopa unnecessarily, there are other dopamine precursors that don’t have those side effects (and are consequently less restricted, to the point they can be purchased as supplements, or indeed, enjoyed where they occur naturally in some foods).

    Top of the list of such safe* and readily-available dopamine precursors is…

    N-Acetyl L-Tyrosine (NALT): The Dopamine Precursor & More

    If you’d like to try that, here’s an example product on Amazon… Or you could eat fish, white beans, tofu, natto, or pumpkin seeds 😉

    *Quick note on safety: “safe” is a relative term and may vary from person to person. Please speak with your own doctor to be sure, check with your pharmacist in case of any meds interactions, and be especially careful taking anything that increases dopamine levels if you have bipolar disorder or are otherwise prone to psychosis of any kind. For most people, this shouldn’t be an issue as our brains have a built-in mechanism for scrubbing excess dopamine and ensuring we don’t end up with too much, but for some people whose dopamine regulation is not so good in that regard, it can cause problems. So again, speak with your doctor to be sure, because we are not doctors, let alone your doctor.

    Lastly…

    If you’d like an entirely drug-free approach, that’s skipping even the “nutraceuticals”, you might enjoy:

    Short On Dopamine? Science Has The Answer

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Physical Sunscreen or Chemical Sunscreen – 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 physical sunscreens to chemical sunscreens, we picked the physical sunscreens.

    Why?

    It’s easy to vote against chemical sunscreens, because it has “chemical” in the name, which tends to be offputting PR-wise no matter how healthy something is.

    But in this case, there’s actual science here too!

    Physical sunscreens physically block the UV rays.

    • On the simplest of levels, mud is a physical sunscreen, as you can see widely used by elephants, hippos, pigs, and other animals.
    • On a more sophisticated level, modern physical sunscreens often use tiny zinc particles (or similar) to block the UV rays in a way that isn’t so obvious to the naked eye—so we can still see our skin, and it looks just like we applied an oil or other moisturizer.

    Chemical sunscreens interact with the UV rays in a way that absorbs them.

    • Specifically, they usually convert it into relatively harmless thermal energy (heat)
    • However, this can cause problems if there’s too much heat!
    • Additionally, chemical sunscreens can get “used up” in a way that physical sunscreens can’t* becoming effectively deactivated once the chemical reaction has run its course and there is no more reagent left unreacted.
    • Worse, some of the reagents, when broken down by the UV rays, can potentially cause harm when absorbed by the skin.

    *That said, physical sunscreens will still need “topping up” because we are a living organism and our body can’t resist redistributing and using stuff—plus, depending on the climate and our activities, we can lose some externally too.

    Further reading

    We wrote about sunscreens (of various kinds) here:

    Who Screens The Sunscreens?

    And you can also read specifically about today’s topic in more detail, here:

    What’s The Difference Between Physical And Chemical Sunscreens?

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Hair-Loss Remedies, By Science

    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.

    10almonds Gets Hairy

    Hair loss is a thing that at some point affects most men and a large minority of women. It can be a source of considerable dysphoria for both, as it’s often seen as a loss of virility/femininity respectively, and is societally stigmatized in various ways.

    Today we’re going to focus on the most common kind: androgenic alopecia, which is called “male pattern baldness” in men and “female pattern baldness” in women, despite being the same thing.

    We won’t spend a lot of time on the science of why this happens (we’re going to focus on the remedies instead), but suffice it to say that genes and hormones both play a role, with dihydrogen testosterone (DHT) being the primary villain in this case.

    We’ve talked before about the science of 5α-reductase inhibitors to block the conversion of regular testosterone* to DHT, its more potent form:

    One Man’s Saw Palmetto Is Another Woman’s Serenoa Repens…

    *We all make this to a greater or lesser degree, unless we have had our ovaries/testes removed.

    Finasteride

    Finasteride is a 5α-reductase inhibitor that performs similarly to saw palmetto, but comes in tiny pills instead of needing to take a much higher dose of supplement (5mg of finasteride is comparable in efficacy to a little over 300mg of saw palmetto).

    Does it work? Yes!

    Any drawbacks? A few:

    • It’ll take 3–6 months to start seeing effects. This is because of the hormonal life-cycle of human hairs.
    • Common side-effects include ED.
    • It is popularly labelled/prescribed as “only for men

    On that latter point: the warnings about this are severe, detailing how women must not take it, must not even touch it if it has been cut up or crushed.

    However… That’s because it can carry a big risk to our unborn fetuses. So, if we are confident we definitely don’t have one of those, it’s not actually applicable to us.

    That said, finasteride’s results in women aren’t nearly so clear-cut as in men (though also, there has been less research, largely because of the above). Here’s an interesting breakdown in more words than we have room for here:

    Finasteride for Women: Everything You Need to Know

    Spironolactone

    This one’s generally prescribed to women, not men, largely because it’s the drug sometimes popularly known as a “chemical castration” drug, which isn’t typically great marketing for men (although it can be applied topically, which will have less of an effect on the rest of the body). For women, this risk is simply not an issue.

    We’ll be brief on this one, but we’ll just drop this, so that you know it’s an option that works:

    Spironolactone is an effective and safe treatment of androgenic alopecia which can enhance the efficacy when combined with other conventional treatments such as minoxidil.

    Topical spironolactone is safer than oral administration and is suitable for both male and female patients, and is expected to become a common drug for those who do not have a good response to minoxidil❞

    Read more: The Efficacy and Safety of Oral and Topical Spironolactone in Androgenetic Alopecia Treatment: A Systematic Review

    Minoxidil

    This one is available (to men and women) without prescription. It’s applied topically, and works by shortcutting the hair’s hormonal growth cycle, to reduce the resting phase and kick it into a growth phase.

    Does it work? Yes!

    Any drawbacks? A few:

    • Whereas you’ll remember finasteride takes 3–6 months to see any effect, this one will have an effect very quickly
      • Specifically, the immediate effect is: your rate of hair loss will appear to dramatically speed up
      • This happens because when hairs are kicked into their growth phase if they were in a resting phase, the first part of that growth phase is to shed each old hair to make room for the new one
    • You’ll then need the same 3–6 months as with finasteride, to see the regrowth effects
    • If you stop using it, you will immediately shed whatever hair you gained by this method

    Why do people choose this over finasteride? For one of three reasons, mainly:

    • They are women, and not offered finasteride
    • They are men, and do not want the side effects of finasteride
    • They just saw an ad and tried it

    As to how it works:

    Minoxidil upregulates the expression of vascular endothelial growth factor in human hair dermal papilla cells

    Some final notes:

    There are some other contraindications and warnings with each of these drugs by the way, so do speak with your doctor/pharmacist. For example:

    There are other hair loss remedies and practices, but the above three are the heavy-hitters, so that’s what we spent our time/space on today. We’ll perhaps cover the less powerful (but less risky) options one of these days.

    Meanwhile, 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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: