
Ready to Run – by Kelly Starrett
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.
If you’d like to get into running, and think that maybe the barriers are too great, this is the book for you.
Kelly Starrett approaches running less from an “eye of the tiger” motivational approach, and more from a physiotherapy angle.
The first couple of chapters of the book are explanatory of his philosophy, the key component of which being:
Routine maintenance on your personal running machine (i.e., your body) can be and should be performed by you.
The second (and largest) part of the book is given to his “12 Standards of Maintenance for Running“. These range from neutral feet and flat shoes, to ankle, knee, and hip mobilization exercises, to good squatting technique, and more.
After that, we have photographs and explanations of maintenance exercises that are functional for running.
The fourth and final part of the book is about dealing with injuries or medical issues that you might have.
And if you think you’re too old for it? In Starrett’s own words:
❝Problems are going to keep coming. Each one is a gift wanting to be opened—some new area of performance you didn’t know you had, or some new efficiency to be gained. The 90- to 95-year-old division of the Masters Track and Field Nationals awaits. A Lifelong commitment to solving each problem that creeps up is the ticket.❞
In short: this is the book that can get you back out doing what you perhaps thought you’d left behind you, and/or open a whole new chapter in your life.
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Recommended
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
The Real Reason Your Metabolism Slows After 50 (And How To Fix It)
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.
It’s not just about menopause:
The other factors
Researchers (cited in the video) found that menopause itself didn’t significantly reduce metabolic rate in the women studied; instead, differences in metabolism are mainly explained by differences in fat-free mass, which is largely muscle mass.
Note: the basal metabolic rate (BMR) is the energy your body uses at rest for essential functions like breathing, circulation, and organ function; if BMR falls while calorie intake stays the same, excess energy is more likely to be stored as fat.
The study, at a glance:
- Design: the researchers compared 21 premenopausal, 21 perimenopausal, and 21 postmenopausal women with stable body weight, low exercise levels, no medications including HRT, and BMIs between 18.5 and 35.
- Metrics: the study assessed body composition with DEXA scans, activity levels with wearable tracking devices, and metabolism through respiratory quotient measurements taken at rest and after a standardized 500-calorie meal.
- Results: there were no significant differences between the groups in calories burned at rest, calories burned after eating, or whether the body preferentially burned carbohydrates or fat.
However! Those women with more fat-free mass burned more calories both at rest and after meals, suggesting muscle mass was far more important than menopausal status in determining metabolic rate.
Aside from the obvious “exercise for muscle mass”, two important things that often get missed are:
- getting the right amount of protein spread over the course of the day (don’t cram it all into one meal; your body can’t use more than 20–30g at a time anyway)
- getting good sleep; in particular, deep sleep was highlighted as important for muscle repair and growth, making menopause-related sleep disruption another indirect factor affecting body composition
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
The Diet That Reduces Postmenopausal Weight Gain, Hot Flashes, & More
Take care!
Share This Post
-
This Book May Save Your Life – by Dr. Karan Rajan
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.
The title is a bold sell, but the book does include a lot of information about what can go wrong in your body, and how those things can be avoided.
What it’s not: a reiteration of Dr. Michael Greger’s “How Not To Die“. It’s not dense medical information, and it doesn’t cite papers at a rate of ten per page.
What it is: an easy-reading tour guide of the human body and its many quirks and foibles, and how we can leverage those to our benefit. On which note…
Hopefully, your insides will never see the light of day, but this author is a general surgeon and as such, is an experienced and well-qualified tour guide. Here, we learn about everything from the long and interesting journey through our gut, to the unique anatomical features and liabilities of the brain. From the bizarre oddities of the genitals, to things most people don’t know about the process of death.
The style of the book is very casual, with lots of short sections (almost mini chapters-within-chapters, really) making for very light reading—and certainly enjoyable reading too, unless you are inclined to squeamishness.
Bottom line: in honesty, the book is more informative than it is instructional, though it does contain the promised health tips too. With that in mind, it’s a very enjoyable and educational read, and we do recommend it.
Share This Post
-
Human, Bird, or Dog Waste? Scientists Parsing Poop To Aid DC’s Forgotten River
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.
KFF Health News Peggy Girshman reporting fellow Jackie Fortiér joined a boat tour to spotlight a review of microbes in the Anacostia River, a step toward making the river healthier and swimmable. The story was featured on WAMU’s “Health Hub” on Feb. 26.
On a bright October day, high schoolers from Francis L. Cardozo Education Campus piled into a boat on the Anacostia River in Washington, D.C. Most had never been on the water before.
Their guide, Trey Sherard of the Anacostia Riverkeeper, started the tour with a well-rehearsed safety talk. The nonprofit advocates for the protection of the river.
A boy with tousled black hair casually dipped his fingers in the water.
“Don’t touch it!” Sherard yelled.
Why was Sherard being so stern? Was it dangerously cold? Were there biting fish?
Because of the sewage.
“We get less sewage than we used to. Sewage is a code word for what?” Sherard asked the teenagers.
“Poop!” one student piped up.
“Human poop,” Sherard said. “Notice I didn’t say we get none. I said we get what? Less.”
Tours like this are designed to get young people interested in the river’s ecology, but it’s a fine line to tread — interacting with the water can make people sick. Because of the health risks, swimming hasn’t been legal in the Anacostia for more than half a century. The polluted water can cause gastrointestinal and respiratory illnesses, as well as eye, nose, and skin infections.
The river is the cleanest it’s been in years, according to environmental experts, but they still advise you not to take a dip in the Anacostia — not yet, at least.
About 40 million people in the U.S. live in a community with a combined sewer system, where wastewater and stormwater flow through the same pipes. When pipe capacities are reached after heavy rains, the overflow sends raw wastewater into the rivers instead of to a treatment plant.
Federal regulations, including sections of the Clean Water Act, require municipalities such as Washington to reduce at least 85% of this pollution or face steep fines.
To achieve compliance, Washington launched a $2.6 billion infrastructure project in 2011. DC Water’s Clean Rivers Project will eventually build multiple miles-long underground storage basins to capture stormwater and wastewater and pump it to treatment plants once heavy rains have subsided.
The Anacostia tunnel is the first of these storage basins to be completed. It can collect 190 million gallons of bacteria-laden wastewater for later treatment, said Moussa Wone, vice president of the Clean Rivers Project.
Climate change is causing more intense rainstorms in Washington, so even after construction is complete in 2030, Wone said, untreated stormwater will be discharged into the river, though much less frequently.
“On the Anacostia, we’re going to be reducing the frequency of overflows from 82 to two in an average year,” Wone said.
But while the Anacostia sewershed covers 176 square miles, he noted, only 17% is in Washington.
“The other 83% is outside the district,” Wone said. “We can do our part, but everybody else has to do their part also.”
Upstream in Maryland’s Montgomery and Prince George’s counties, miles of sewer lines are in the process of being upgraded to divert raw sewage to a treatment plant instead of the river.
The data shows that poop is a problem for river health — but knowing what kind of poop it is matters. Scientists monitor E. coli to indicate the presence of feces in river water, but since the bacteria live in the guts of most warm-blooded animals, the source is difficult to determine.
“Is it human feces? Or is it deer? Is it gulls’? Is it dogs’?” said Amy Sapkota, a professor of environmental and occupational health at the University of Maryland.
Bacterial levels can fluctuate across the river even without rainstorms. An Anacostia Riverkeeper report found that in 2023 just three of nine sites sampled along the Washington portion of the watershed had consistently low E. coli levels throughout the summer season.
Sapkota is heading a new bacterial monitoring program measuring the amount of E. coli that different animal species deposit along the river.
The team uses microbial source tracking to analyze samples of river water taken from different locations each month by volunteers. The molecular approach enables scientists to target specific gene sequences associated with fecal bacteria and determine whether the bacteria come from humans or wildlife. Microbial source tracking also measures fecal pollution levels by source.
“We can quantify the levels of different bacterial targets that may be coming from a human fecal source or an animal fecal source,” Sapkota said.
Her team expects to have preliminary results this year.
The health risk to humans from river water will never be zero, Sapkota said, but based on her team’s research, smart city planning and retooled infrastructure could lessen the level of harmful bacteria in the water.
“Let’s say that we’re finding that actually there’s a lot of deer fecal signatures in our results,” Sapkota said. “Maybe this points to the fact that we need more green buffers along the river that can help prevent fecal contaminants from wildlife from entering the river during stormwater events.”
Washington is hoping to recoup some of the cost of building green spaces and other river cleanup. In January, the office of D.C. Attorney General Brian Schwalb filed a lawsuit seeking unspecified damages from the federal government over decades of alleged pollution of the Anacostia River.
Brenda Lee Richardson, coordinator of the Anacostia Parks & Community Collaborative, said the efforts to cut down on trash and sewage are paying off. She sees a river on the mend, with more plant and animal life sprouting up.
“The ecosystem seems a lot greener,” she said. “There’s stuff in the river now that wasn’t there before.”
But any changes to the waterfront need to be done with residents of both sides of the river in mind, she said.
“We want there to be some sense of equity as it relates to who has access,” she said. “When I look at who is recreating, it’s not people who look like me.”
Richardson has lived for 40 years in Ward 8 — a predominantly Black area on the east side of the river whose residents are generally less affluent than those on the west side. She and her neighbors don’t consider the Anacostia a place to get out and play, she said.
As the water quality slowly improves, Richardson said, she hopes the Anacostia’s reputation is also rehabilitated. Even if it’s not safe to swim in, Richardson enjoys boating trips like the one with the Anacostia Riverkeeper.
“To see all those creatures along the way and the greenery. It was comforting,” she said. “So rather than take a pill to settle my nerves, I can just go down the river.”
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.
Subscribe to KFF Health News’ free Morning Briefing.
This article first appeared on KFF Health News and is republished here under a Creative Commons license.
Share This Post
Related Posts
-
The Forgotten Exercise That Could Save Your Health After 50
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.
A lot depends on this:
Your heart is also a “use it or lose it” muscle
It’s well-known that muscles in general require maintenance (by regular exertion thereof), or they will atrophy and weaken. However, this is not only true of our skeletal muscles (the ones people think about when they say “muscles”), but also muscles like the heart.
Now, of course, we are all using our heart all the time, every day. One might be tempted to think it’ll be fine. It won’t; the body will not maintain anything beyond necessity. Thus, the prescription here is to regularly get our heart out of “zone 1”, its regular resting rate, which is usually about 50% or so of its maximum rate, and into “zone 2”, in which it beats at 60–70% of its maximum rate.
To find your maximum rate: as a general rule of thumb, 220 minus your age will usually give a fairly accurate estimate, unless you are unusually fit or unusually unfit.
Alternatively, if you have a fitness tracker, it can probably give you a number based on actual observation of your heartrate.
The benefits of doing so, as mentioned in this video:
- Improves heart health, circulation, and lowers blood pressure.
- Burns belly fat by using stored fat as energy*
- Boosts aerobic capacity, making daily activities easier.
- Enhances insulin sensitivity, mental health, and sleep.
- Helps manage arthritis, osteoporosis, and high cholesterol.
*note that this won’t happen in zone 1, and if you spend more than a little time in zone 3, it will happen but your body will do a metabolic slump afterwards to compensate, while doing its best to replenish the fat reserves. So, zone 2 is really the goal for this one, unless you want to do HIIT, which is beyond the scope of today’s article.
He recommends activities like brisk walking, cycling, or swimming. You don’t have to become a triathlon competitor if you don’t want to, but just pick what you like and do it at a fair pace. If it’s the brisk walking or cycling*, then (unless it’s very hot/humid where you are), if you break a sweat, you probably broke out of zone 2 and into zone 3. Which is fine, but wasn’t what you were aiming for, so it’s a sign you can go a little easier than that if you want.
*of course the same statement is also true of swimming, but you’ll not notice sweating in a pool 😉
As for how much and how often, averaging 20 minutes per day is good; if you want to condense that into 40 minutes 2–3 times per week, that’s fine too.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
The Doctor Who Wants Us To Exercise Less & Move More
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:
-
Holistic Approach To Resculpting A Face Affected By Hypothyroidism, PCOS, Or Menopause
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.
Mila Magnani has PCOS and hypothyroidism, but the principles are the same for menopause because both menopause and PCOS are a case of a hormone imbalance resulting in androgenic effects, so there’s a large amount of overlap.
Obviously, a portion of the difference in the thumbnail is a matter of angle and make-up, but as you can see in the video itself, there’s also a lot of genuine change underneath, too:
Stress-free method
Firstly, she bids us get lab tests and work with a knowledgeable doctor to address potential thyroid, hormonal, or nutrient imbalances. Perhaps we already know at least part of what is causing our problems, but even if so, it doesn’t hurt to take steps to rule the others out. Imagine spending ages unsuccessfully battling PCOS or menopause, only to discover it was a thyroid issue, and you were fighting the wrong battle!
Magnani used a natural route to manage her PCOS and hypothyroidism, while acknowledging that medication is fine too; it’s usually cheaper and more convenient—and there’s a lot more standardization for medications than there is for supplements, which makes it a lot easier to navigate, find what works, and keep getting the exact same thing once it does work.
Other things she recommends include:
- Lymphatic drainage: addressing the lymphatic system to reduce puffiness. Techniques include lymphatic drainage massage, stretching, rebounding (trampoline), and dry brushing. She emphasizes that for facial de-puffing, it’s important to treat the whole upper body, not just the face.
- Low-impact exercise: she switched from high-intensity workouts to low-impact exercises like nature walking and gentle stretching to reduce stress and improve health.
- Nervous system regulation: she worked on nervous system regulation by means of journaling, breathwork, and stimulating the vagus nerve, which improved sleep and reduced stress and anxiety. These things, of course, have knock-on benefits for almost every part of health.
- Diet: she adopted a low-glycemic diet, reduced salt intake, and cooked at home to avoid water retention caused by high sodium in restaurant meals.
- Natural diuretics: she uses teas like hibiscus and chamomile to reduce puffiness after consuming high-sodium foods.
- Sauna and sweating: consider a sauna mat or hot baths to detox and reduce swelling; that’s what she uses in lieu of a convenient sauna.
You may be wondering how quickly you can expect results: it took 3–6 months of daily effort to see significant changes, and she now maintains the routine less frequently (every 2–3 days, instead of daily).
For more on all this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
- What Does “Balance Your Hormones” Even Mean?
- 7-Minute Face Fitness For Lymphatic Drainage & Youthful Jawline
- Saunas: Health Benefits (& Caveats)
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:
-
Online Reaction Tests & Women’s Cognitive Health (Test Yours!)
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.
A team of researchers looked into the use of online reaction tests (in which, for example, one clicks whenever a certain prompt is shown, or for more of a cognitive challenge, one presses a numerical key when the corresponding digit is shown) to cognitive health in women at different ages.
Why women? To quote the man who had the honor of being the first-listed author on the study (something that happens mysteriously often in science),
❝Women have long been under-represented in healthy aging research, despite making up more than half the population. We developed an easy way to measure cognitive function in the home, without the need for individuals to travel to clinics or receive home visits. Our research shows that testing of cognitive function in the home largely acceptable, easy and convenient❞
About that convenience: they used data from the UK Women’s Cohort Study, which involved over 35,000 British women, and then specifically focused on a follow-up study of 768 participants aged 48–85.
Of the two kinds of online reaction tests we described up top, they used the numerical kind. The participants also filled in a questionnaire about their personal traits (demographic data, mostly, though things like self-reported level of health literacy, and how they would rate their overall health).
What they found
The findings included:
- Younger women were more likely to participate, with participation rates dropping from 89% at age 45 to 44% at age 65.
- Each higher level of education increased the likelihood of volunteering by 7%.
- Women who rated themselves as having “high” intelligence were 19% more likely to participate than those who considered themselves of “average” intelligence.
- Women with lower self-reported health literacy made fewer errors, possibly due to taking longer to decide on answers—consistent with findings from older adults.
You can read the full paper itself here: Health literacy in relation to web-based measurement of cognitive function in the home: UK Women’s Cohort Study
Why this matters
We wrote, a little while ago, about the use of online games (of a specific kind) to improve cognitive function:
Synergistic Brain-Training: Let The Games Begin (But It Matters What Kind) ← the good news is, these are very accessible too
When it comes to rapid and/but correct reactions, this becomes really critical:
How (And Why) To Train Your Pre-Frontal Cortex ← Dr. Sandra Chapman advocates strongly for this, and it’s closely related to working memory and the ability to focus
Want to test yours?
Here are two ways to do it (now, for free, without needing to sign up for anything; the tests are right there on the page):
- HumanBenchmark.com’s Reaction Time Test ← this one’s just a “click when the red panel turns green” test, but the merit here is that it compares your scores to a very large dataset of other people
- Keypress Reaction Time Test ← this one’s the kind that was used in the study, and requires pressing the correct numerical key when the corresponding digit is shown on the screen. You can make it easier or harder by restricting or increasing the range of numbers it uses (default setting is to use the numbers 1, 2, 3, 4, 5, and 6)
Enjoy!
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:







