Quit Drinking – by Rebecca Dolton

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Many “quit drinking” books focus on tips you’ve heard already—cut down like this, rearrange your habits like that, make yourself accountable like so, add a reward element this way, etc.

Dolton takes a different approach.

She focuses instead on the underlying processes of addiction, so as to not merely understand them to fight them, but also to use them against the addiction itself.

This is not just a social or behavioral analysis, by the way, and goes into some detail into the physiological factors of the addiction—including such things as the little-talked about relationship between addiction and gut flora. Candida albans, found in most if not all humans to some extent, gets really out of control when given certain kinds of sugars (including those from alcohol); it grows, eventually puts roots through the intestinal walls (ouch!) and the more it grows, the more it demands the sugars it craves, so the more you feed it.

Quite a motivator to not listen to such cravings! It’s not even you that wants it, it’s the Candida!

Anyway, that’s just one example; there are many. The point here is that this is a well-researched, well-written book that sets itself apart from many of its genre.

Check Out Quit Drinking On Amazon Today!

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  • Do We Simply Not Care About Old People?

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    The covid-19 pandemic would be a wake-up call for America, advocates for the elderly predicted: incontrovertible proof that the nation wasn’t doing enough to care for vulnerable older adults.

    The death toll was shocking, as were reports of chaos in nursing homes and seniors suffering from isolation, depression, untreated illness, and neglect. Around 900,000 older adults have died of covid-19 to date, accounting for 3 of every 4 Americans who have perished in the pandemic.

    But decisive actions that advocates had hoped for haven’t materialized. Today, most people — and government officials — appear to accept covid as a part of ordinary life. Many seniors at high risk aren’t getting antiviral therapies for covid, and most older adults in nursing homes aren’t getting updated vaccines. Efforts to strengthen care quality in nursing homes and assisted living centers have stalled amid debate over costs and the availability of staff. And only a small percentage of people are masking or taking other precautions in public despite a new wave of covid, flu, and respiratory syncytial virus infections hospitalizing and killing seniors.

    In the last week of 2023 and the first two weeks of 2024 alone, 4,810 people 65 and older lost their lives to covid — a group that would fill more than 10 large airliners — according to data provided by the CDC. But the alarm that would attend plane crashes is notably absent. (During the same period, the flu killed an additional 1,201 seniors, and RSV killed 126.)

    “It boggles my mind that there isn’t more outrage,” said Alice Bonner, 66, senior adviser for aging at the Institute for Healthcare Improvement. “I’m at the point where I want to say, ‘What the heck? Why aren’t people responding and doing more for older adults?’”

    It’s a good question. Do we simply not care?

    I put this big-picture question, which rarely gets asked amid debates over budgets and policies, to health care professionals, researchers, and policymakers who are older themselves and have spent many years working in the aging field. Here are some of their responses.

    The pandemic made things worse. Prejudice against older adults is nothing new, but “it feels more intense, more hostile” now than previously, said Karl Pillemer, 69, a professor of psychology and gerontology at Cornell University.

    “I think the pandemic helped reinforce images of older people as sick, frail, and isolated — as people who aren’t like the rest of us,” he said. “And human nature being what it is, we tend to like people who are similar to us and be less well disposed to ‘the others.’”

    “A lot of us felt isolated and threatened during the pandemic. It made us sit there and think, ‘What I really care about is protecting myself, my wife, my brother, my kids, and screw everybody else,’” said W. Andrew Achenbaum, 76, the author of nine books on aging and a professor emeritus at Texas Medical Center in Houston.

    In an environment of “us against them,” where everybody wants to blame somebody, Achenbaum continued, “who’s expendable? Older people who aren’t seen as productive, who consume resources believed to be in short supply. It’s really hard to give old people their due when you’re terrified about your own existence.”

    Although covid continues to circulate, disproportionately affecting older adults, “people now think the crisis is over, and we have a deep desire to return to normal,” said Edwin Walker, 67, who leads the Administration on Aging at the Department of Health and Human Services. He spoke as an individual, not a government representative.

    The upshot is “we didn’t learn the lessons we should have,” and the ageism that surfaced during the pandemic hasn’t abated, he observed.

    Ageism is pervasive. “Everyone loves their own parents. But as a society, we don’t value older adults or the people who care for them,” said Robert Kramer, 74, co-founder and strategic adviser at the National Investment Center for Seniors Housing & Care.

    Kramer thinks boomers are reaping what they have sown. “We have chased youth and glorified youth. When you spend billions of dollars trying to stay young, look young, act young, you build in an automatic fear and prejudice of the opposite.”

    Combine the fear of diminishment, decline, and death that can accompany growing older with the trauma and fear that arose during the pandemic, and “I think covid has pushed us back in whatever progress we were making in addressing the needs of our rapidly aging society. It has further stigmatized aging,” said John Rowe, 79, professor of health policy and aging at Columbia University’s Mailman School of Public Health.

    “The message to older adults is: ‘Your time has passed, give up your seat at the table, stop consuming resources, fall in line,’” said Anne Montgomery, 65, a health policy expert at the National Committee to Preserve Social Security and Medicare. She believes, however, that baby boomers can “rewrite and flip that script if we want to and if we work to change systems that embody the values of a deeply ageist society.”

    Integration, not separation, is needed. The best way to overcome stigma is “to get to know the people you are stigmatizing,” said G. Allen Power, 70, a geriatrician and the chair in aging and dementia innovation at the Schlegel-University of Waterloo Research Institute for Aging in Canada. “But we separate ourselves from older people so we don’t have to think about our own aging and our own mortality.”

    The solution: “We have to find ways to better integrate older adults in the community as opposed to moving them to campuses where they are apart from the rest of us,” Power said. “We need to stop seeing older people only through the lens of what services they might need and think instead of all they have to offer society.”

    That point is a core precept of the National Academy of Medicine’s 2022 report Global Roadmap for Healthy Longevity. Older people are a “natural resource” who “make substantial contributions to their families and communities,” the report’s authors write in introducing their findings.

    Those contributions include financial support to families, caregiving assistance, volunteering, and ongoing participation in the workforce, among other things.

    “When older people thrive, all people thrive,” the report concludes.

    Future generations will get their turn. That’s a message Kramer conveys in classes he teaches at the University of Southern California, Cornell, and other institutions. “You have far more at stake in changing the way we approach aging than I do,” he tells his students. “You are far more likely, statistically, to live past 100 than I am. If you don’t change society’s attitudes about aging, you will be condemned to lead the last third of your life in social, economic, and cultural irrelevance.”

    As for himself and the baby boom generation, Kramer thinks it’s “too late” to effect the meaningful changes he hopes the future will bring.

    “I suspect things for people in my generation could get a lot worse in the years ahead,” Pillemer said. “People are greatly underestimating what the cost of caring for the older population is going to be over the next 10 to 20 years, and I think that’s going to cause increased conflict.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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  • 5 Ways To Make Your Smoothie Blood Sugar Friendly (Avoid the Spike!)

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    At 10almonds, we are often saying “eat whole fruit; don’t drink your calories”. Whole fruit is great for blood sugars; fruit juices and many smoothies on the other hand, not so much. Especially juices, being near-completely or perhaps even completely stripped of fiber, but even smoothies have had a lot of the fiber broken down and are still a liquid, meaning they are very quickly and easily digestible, and thus their sugars (whatever carbs are in there) can just zip straight into your veins.

    However, there are ways to mitigate this…

    Slow it down

    The theme here is “give the digestive process something else to do”; some things are more quickly and easily digestible than others, and if it’s working on breaking down some of the slower things, it’s not waving sugars straight on through; they have to wait their turn.

    To that end, recommendations include:

    1. Full-fat Greek yogurt which provides both protein and fat, helping to slow down the absorption of sugar. Always choose unsweetened versions to avoid added sugars, though!
    2. Coconut milk (canned) which is low in sugar and carbs, high in fat. This helps reduce blood sugar spikes, as she found through personal experimentation too.
    3. Avocado which is rich in healthy fats that help stabilize blood sugar. As a bonus, it blends well into smoothies without affecting the taste much.
    4. Coconut oil which contains medium-chain triglycerides (MCTs) that are quickly absorbed for energy without involving glucose, promoting fat-burning and reducing blood sugar spikes.
    5. Collagen powder which is a protein that helps lower blood sugar spikes while also supporting muscle growth, skin, and joints.

    For more on all of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

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  • Your Skin Microbiome & The Sun

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    Should we soak up the sun for its health benefits, protect our skin from it at all costs? Is sunscreen the one skincare product that everyone truly needs, or is it just adding chemicals to our skin? What’s the truth in a world full of conflicting information?

    We’ve tackled some of these questions before, diving into the science of the pros and cons, including:

    The Sun Exposure Dilemma

    …and:

    Who Screens The Sunscreens?

    And now, today, we’re going to be talking about some entirely new science!

    An extra layer of protection

    Who would win:

    • a 4,600,000,000-year-old ongoing nuclear fusion event whose superheated plasma is held in place by its own immense gravity well, or
    • some single-celled organisms that were born a few minutes ago?

    The answer is that the latter can, in fact, help to protect us against the former.

    Re “born a few minutes ago”: if you’ll pardon the rhetorical device (per “born yesterday” etc), what we mean here is that the life cycle of such microbes is very short, so while your microbiome is as old as you are (albeit in ship of Theseus sort of way), any individual living microbes will not be more than some minutes old.

    We mention this not as a matter of mere interesting trivia, but rather because it has practical implications: when it comes to our microbiome (or microbiomes, depending on whether we want to count different sites on/in our body separately, as is often useful, even if technically they all do interact with each other thus they could be considered one big diverse microbiome too), it is a living community that needs to be given the right circumstances to perpetuate and favorably mutate itself constantly.

    It’s not something that can be optimized and then just taken for granted. Because sure, given good conditions, an optimized microbiome will then continue to self-perpetuate, mutate as it goes, and by virtue of natural selection, continue to persist against threats. But if not given good conditions? You could wreak havoc with it and take weeks or more for it to recover. And if those bad conditions are chronic, it might never recover.

    So, more on healthy microbiome curation later, but first, the exciting new science!

    Teaser:

    This pivotal study shows that microbial communities are not passive victims of environmental stress but dynamic regulators of immune responses, capable of metabolizing UV-induced skin products such as cis-urocanic acid. This newly uncovered role of microbial metabolism in modulating UV tolerance reshapes our understanding of the skin barrier — not just as a structural shield but as a metabolically active, microbially regulated interface. With increasing concerns about UV exposure, skin aging, and cancer, a deeper understanding of this axis offers promising avenues for therapy and prevention.

    ~ Dr. Anna Di Nardo (not one of the study authors, just a physician-scientist expert in the field)

    In few words: researchers have discovered that certain bacteria on our skin help protect us from sun damage and also play a role in controlling our immune system.

    How this works: when sunlight (especially UVB rays) hits our skin, it changes a natural chemical there (namely: trans-urocanic acid) into a dangerous form (namely: cis-urocanic acid), which also incidentally weakens the immune system. Some skin bacteria can break down this harmful chemical with an enzyme they produce (namely: urocanase). This enables the skin to better manage its skin exposure; specifically, controlling responses to UV exposure.

    This is exciting, because it’s the first evidence of a direct link between UV rays, a skin molecule, and microbial activity affecting health outcomes, not just passively, but through active metabolism.

    You can read the paper itself here:

    Urocanase-positive skin resident bacteria metabolize cis-urocanic acid and in turn reduce the immunosuppressive properties of UV radiation

    Great! How can we make use of this information?

    Per the researchers’ conclusions, these insights could change how we think about sun protection, immune-related skin diseases, skin cancer, and more. The note also that future sun care could include microbiome-aware treatments that adjust bacterial metabolism to improve skin health after sun exposure.

    And in the meantime? Generally speaking when it comes to microbiome health (any microbiome; gut, oral, skin, etc), a good rule of thumb is “if in doubt, just leave it alone and let it do its thing”.

    This might sound like passive “do-nothing” advice, and in a way it is, but a lot of people don’t do nothing, and when it comes to the skin microbiome in particular, it’s very common for people to invest a lot of time and energy into killing everything that moves, so the advice here is “stop doing that”.

    Which doesn’t mean you mustn’t wash; by all means, feel free to wash, but gently.

    We’ve written a bit about this before:

    And if you already have sun-damaged skin…

    Undo The Sun’s Damage To Your Skin

    Take care!

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  • Wakefulness, Cognitive Enhancement, AND Improved Mood?

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    Old Drug, New Tricks?

    Modafinil (also known by brand names including Modalert and Provigil) is a dopamine uptake inhibitor.

    What does that mean? It means it won’t put any extra dopamine in your brain, but it will slow down the rate at which your brain removes naturally-occuring dopamine.

    The result is that your brain will get to make more use of the dopamine it does have.

    (dopamine is a neutrotransmitter that allows you to feel wakeful and happy, and perform complex cognitive tasks)

    Modafinil is prescribed for treatment of excessive daytime sleepiness. Often that’s caused by shift work sleep disorder, sleep apnea, restless leg syndrome, or narcolepsy.

    Read: Overview of the Clinical Uses, Pharmacology, and Safety of Modafinil

    Many studies done on humans (rather than rats) have been military experiments to reduce the effects of sleep deprivation:

    Click Here To See A Military Study On Modafinil!

    They’ve found modafinil to be helpful, and more effective and more long-lasting than caffeine, without the same “crash” later. This is for two reasons:

    1) while caffeine works by blocking adenosine (so you don’t feel how tired you are) and by constricting blood vessels (so you feel more ready-for-action), modafinil works by allowing your brain to accumulate more dopamine (so you’re genuinely more wakeful, and you get to keep the dopamine)

    2) the biological half-life of modafinil is 12–15 hours, as opposed to 4–8 hours* for caffeine.

    *Note: a lot of sources quote 5–6 hours for caffeine, but this average is misleading. In reality, we are each genetically predisposed to be either a fast caffeine metabolizer (nearer 4 hours) or a slow caffeine metabolizer (nearer 8 hours).

    What’s a biological half-life (also called: elimination half-life)?

    A substance’s biological half-life is the time it takes for the amount in the body to be reduced by exactly half.

    For example: Let’s say you’re a fast caffeine metabolizer and you have a double-espresso (containing 100mg caffeine) at 8am.

    By midday, you’ll have 50mg of caffeine left in your body. So far, so simple.

    By 4pm you might expect it to be gone, but instead you have 25mg remaining (because the amount halves every four hours).

    By 8pm, you have 12.5mg remaining.

    When midnight comes and you’re tucking yourself into bed, you still have 6.25mg of caffeine remaining from your morning coffee!

    Use as a nootropic

    Many healthy people who are not sleep-deprived use modafinil “off-label” as a nootropic (i.e., a cognitive enhancer).

    Read: Modafinil for cognitive neuroenhancement in healthy non-sleep-deprived subjects: A systematic review

    Important Note: modafinil is prescription-controlled, and only FDA-approved for sleep disorders.

    To get around this, a lot of perfectly healthy biohackers describe the symptoms of sleep pattern disorder to their doctor, to get a prescription.

    We do not recommend lying to your healthcare provider, and nor do we recommend turning to the online “grey market”.

    Such websites often use anonymized private doctors to prescribe on an “informed consent” basis, rather than making a full examination. Those websites then dispense the prescribed medicines directly to the patient with no further questions asked (i.e. very questionable practices).

    Caveat emptor!

    A new mood-brightener?

    Modafinil was recently tested head-to-head against Citalapram for the treatment of depression, and scored well:

    See its head-to-head scores here!

    How does it work? Modafinil does for dopamine what a lot of anti-depressants do for serotonin. Both dopamine and serotonin promote happiness and wakefulness.

    This is very promising, especially as modafinil (in most people, at least) has fewer unwanted side-effects than a lot of common anti-depressant medications.

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  • Crohn’s Disease: Cause Finally Revealed!

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    If you have Crohn’s, or perhaps someone close to you has it, then you’ll be familiar with the common medical refrain of “we don’t know”.

    While this honesty is laudable, it’s not reassuring. So, it’s good that researchers in recent years have been making progress in understanding such things as why many people with Crohn’s may respond differently not only to lifestyle interventions, but also to various relevant drugs—allowing doctors to gradually get better at prescribing the right treatment for the right person.

    For example, last year, researchers (Dr. Pradipta Ghosh et al.) created gut organoids from adult stem cells taken directly from Crohn’s patients during colonoscopies. Unlike organoids made from reprogrammed pluripotent stem cells, these retained the “epigenetic memory” of each patient’s gut—its microbial history, inflammation patterns, and oxygen/pH conditions—allowing a faithful replication of the disease environment.

    Learn more: A living organoid biobank of patients with Crohn’s disease reveals molecular subtypes for personalized therapeutics

    That didn’t tell us the cause, though. But now…

    When macrophages go wrong

    Dr. Ghosh didn’t stop there; she assembled another team, and—by analysing thousands of macrophage gene expression profiles—identified a 53-gene signature that distinguishes inflammatory macrophages from healing ones—pinpointing girdin (a particular kind of protein) as a critical player in this process.

    Let’s back up slightly and explain:

    Macrophages are part of the immune system, specialist white blood cells that “eat” things that need to be removed. There are two kinds, inflammatory and non-inflammatory. The former aggressively “eat” invaders. The latter are more like cellular janitors.

    In Crohn’s disease, the balance of these two kinds of macrophage becomes imbalanced, and guess which kind goes on the rampage. If you guessed “not the janitors”, you guessed correctly.

    But why exactly they become imbalanced has been a mystery until now, and where science doesn’t understand the cause, it’s difficult to treat anything deeper than the symptoms.

    Now we know: in a healthy gut, NOD2 gene binds to girdin in non-inflammatory macrophages, helping them suppress inflammation and promote tissue repair. The most common Crohn’s-linked mutation deletes the part of NOD2 that connects to girdin, disrupting this balance and allowing chronic inflammation to take over.

    This discovery was made by very complex statistical modelling, but then it was tested empirically:

    How, you ask? Mice bred without the girdin protein developed intense gut inflammation, gut microbiome disruption, and (often fatal) sepsis, confirming the NOD2-girdin connection in maintaining intestinal immune balance.

    You can read about this here: Distinct colitis-associated macrophages drive NOD2-dependent bacterial sensing and gut homeostasis

    You may be wondering: great, but what am I supposed to do if I have this mutation?

    And well, it’s still a case of doing what we can to dial down the inflammation (see for example: How to Prevent (or Reduce) Inflammation)

    However, armed with more knowledge, knowing that this has to do with gut dysbiosis, then we can now also focus on addressing that directly, for example: How Much Difference Do Probiotic Supplements Make, Really?

    And in order for those probiotics to actually work, see: Stop Sabotaging Your Gut

    “But I can’t eat fibrous foods, it all flares up!”, we here you (validly) cry.

    …and unfortunately, that changes everything, in terms of what’s usually considered healthiest for most people, i.e. a whole-foods majority plant-based diet.

    What stays the same:

    • You still ideally want to eat a lot of plants
    • You definitely want to avoid meat and dairy in general
    • Eating fish is still usually fine, same with eggs
    • Get plenty of water

    What needs to change:

    • Consider swapping grains for potatoes or pasta (at least: avoid grains)
    • Peel vegetables that are peelable; discard the peel or use it to make stock
    • Consider steaming fruit and veg for easier digestion
    • Skip spicy foods (moderate spices, like ginger, turmeric, and black pepper, are usually fine in moderation)

    Much of this latter list is opposite to the advice for people without Crohn’s Disease.

    To that end, if you take probiotics supplements that come with their own tiny-but-right-there supply of prebiotic fiber (such as inulin), that will probably be enough to help your probiotics “take”, without simultaneously setting your macrophages off because you just fed your entire gut microbiome at once with a big meal full of fiber.

    Here’s an example product on Amazon, but by all means feel free to shop around, and if you’re working with a dietician, do discuss it with them, of course.

    Take care!

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  • Beyond Castor: Vegetable Oils That Regenerate Your Skin

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    Castor oil is very popular on social media, with enthusiastic advice to put it everywhere from your eyes to your vagina.

    We did a main feature on it a little while ago, sorting out:

    • what things does science actually say it’s good for,
    • what things lack evidence, and
    • what things go into the category of “wow definitely do not do that”?

    Which body parts go into which category (according to the actual science) will probably surprise you: Castor Oil: All-Purpose Life-Changer, Or Snake Oil?

    But what about other oils?

    Time to get oiled up (but, correctly!)

    Dr. Nina Poljšak and her research team were curious (as researchers often are), and investigated very closely (as in: under a microscope, not relying on nebulous before-and-after photos and hoping any difference was because of the oil) the effects of various oils and oil-constituting substances on the skin, specifically in the context of its regenerative ability.

    Specifically, they tested the effects of seven vegetable oils (coconut, olive, linden, poppy, pomegranate, marigold, linseed) and their pure fatty acid or unsaponifiable components (unsaponifiable = you can’t make soap out of them; may seem a silly distinction here, but chemically speaking, it’s a useful way of sorting them, since the components that can’t be made into soap share certain properties, which are being looked at here), on skin’s keratinocytes and fibroblasts.

    Even more specifically, they measured how each oil affects cell growth (proliferation) and cell movement (migration) in a wound‑healing test. The migration might sound like a strange thing to measure, but this is the means by which new skin cells replace old ones; in the human body, that means going from underneath to outside. They’re not just randomly going on tour or something (if they do, that’s cancer).

    Here’s what they found!

    The good:

    • Poppy seed oil (high in linoleic acid) gave strong boosts to keratinocyte growth, especially at 0.1–0.15% concentration
    • Marigold oil (high in calendic and linoleic acids) mildly improved growth of both cell types at similar doses
    • Linden oil and linseed oils (especially high in essential fatty acids like linoleic and α‑linolenic acid) also promoted proliferation significantly

    The bad:

    • Olive oil (mostly oleic acid) slowed migration significantly and changed cell shapes
    • Pomegranate seed oil (dominated by punicic acid) strongly inhibited both fibroblast and keratinocyte growth—even at low concentrations (0.01%)

    The useless:

    • Coconut oil (rich in lauric/myristic acids) showed no significant effect either way
    • Unsaponifiable compounds were a mixed bag; some (such as β‑sitosterol or β‑carotene) helped keratinocyte growth; others (like squalene or ferulic acid) hindered fibroblasts; the conclusion the researchers drew here was that they add complexity but aren’t the main drivers of effects.

    You can read the paper itself, here: Influence of vegetable oils and their constituents on in vitro human keratinocyte and fibroblast proliferation and migration

    In summary…

    If you’re looking for natural oils that gently boost skin cell renewal, go for oils high in linoleic acid—like poppy, marigold, linseed, or linden oils.

    Skip the pomegranate seed oil (too inhibitory for regeneration in vitro), and be aware that oleic-rich oils like olive oil may cause subtle organizational effects in healing tissues, and slow the replacement of skin cells generally.

    Olive oil is wonderful, but best kept to the kitchen: All About Olive Oil ← about its nutritional wonders and why it’s such a healthy oil

    Want to learn more?

    If you want an even simpler (not to mention: cheaper) approach:

    “Slugging” Skin Care Routine (Tips From A Dermatologist)

    Take care!

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