Remember – by Dr. Lisa Genova

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.

Memory is often viewed as one thing—either you have a good memory, or you don’t. At best, a lot of people have a vague idea of selective memory. But, the reality is much more complex—and much more interesting.

Dr. Genova lays out clearly and simply the various different kinds of memory, how they work, and how they fail. Some of these kinds of memory operate on completely different principles than others, and/or in different parts of the brain. And, it’s not just “a memory for faces” or a “memory for names”, nor even “short term vs long term”. There’s working memory, explicit and implicit memory, semantic memory, episodic memory, muscle memory, and more.

However, this is not just an interesting book—it’s also a useful one. Dr. Genova also looks at how we can guard against failing memory in later years, and how we can expand and grow the kinds of memory that are most important to us.

The style of the book is very conversational, and not at all textbook-like. It’s certainly very accessible, and pleasant to read too.

Bottom line: memory is a weird and wonderful thing, and this book shines a clear light on many aspects of it—including how to improve the various different kinds of memory.

Click here to check out Remember (we recommend to do it now before you forget!

Don’t Forget…

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

Recommended

  • Clean – by Dr. James Hamblin
  • Yes, blue light from your phone can harm your skin. A dermatologist explains
    Can device blue light really damage your skin? Expert insights on pigmentation, wrinkles, and the efficacy of protective skincare.

Learn to Age Gracefully

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

  • Meditation for Fidgety Skeptics – by Dan Harris

    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 already meditate regularly, this book isn’t aimed at you (though you may learn a thing or two anyway—this reviewer, who has practiced meditation for the past 30 years, learned a thing!).

    However, if you’re—as the title suggests—someone who hasn’t so far been inclined towards meditation, you could get the most out of this one. We’ll say more on this (obviously), but first, there’s one other group that may benefit from this book:

    If you have already practiced meditation, and/or already understand and want its benefits, but never really made it stick as a habit.

    Now, onto what you’ll get:

    • A fair scientific overview of meditation as an increasingly evidence-based way to reduce stress and increase both happiness and productivity
    • A good grounding in what meditation is and isn’t
    • A how-to guide for building up a consistent meditation habit that won’t get kiboshed when you have a particularly hectic day—or a cold.
    • An assortment of very common (and some less common) meditative practices to try
    • Some great auxiliary tools to build cognitive restructuring into your meditation

    We don’t usually cite other people’s reviews, but we love that one Amazon reviewer wrote:

    ❝I am 3 weeks into daily meditation practice, and I already notice that I am no longer constantly wishing for undercarriage rocket launchers while driving. I will always think your driving sucks, but I no longer wish you a violent death because of it. Yes, I live in Boston❞

    ~ J. Flaherty

    Bottom line: if you’re not already meditating daily, this is definitely a book for you. And if you are, you may learn a thing or two anyway!

    Click here to get your copy of Meditation For Fidgety Skeptics from Amazon today!

    Share This Post

  • Skin Care Down There (Incl. Butt Acne, Hyperpigmentation, & More)

    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. Sam Ellis, dermatologist, gives us the low-down:

    Where the sun don’t shine

    Common complaints and remedies that Dr. Ellis covers in this video include:

    • Butt acne/folliculitis: most butt breakouts are actually folliculitis, not traditional acne. Folliculitis is caused by friction, sitting for long periods, or wearing tight clothes. Solutions include antimicrobial washes like benzoyl peroxide and changing sitting habits (i.e. to sit less)
    • Keratosis pilaris: rough bumps around hair follicles can appear on the butt, often confused with acne.
    • Boils and abscesses: painful, large lumps; these need medical attention for drainage.
    • Hidradenitis suppurativa: recurrent painful cysts and boils in skin creases, often in the groin and buttocks. These require medical intervention and treatment.
    • Ingrown hairs: are common in people who shave or wax. Treat with warm compresses and gentle exfoliants.
    • Hyperpigmentation: is often caused by hormonal changes, friction, or other irritation. Laser hair removal and gentle chemical exfoliants can help.

    In the event that the sun does, in fact, shine on your genitals (for example you sunbathe nude and have little or no pubic hair), then sun protection is essential to prevent further darkening (and also, incidentally, reduce the risk of cancer).

    For more on all of this, plus a general introduction to skincare in the bikini zone (i.e. if everything’s fine there right now and you’d like to keep it that way), enjoy:

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

    Want to learn more?

    You might also like to read:

    The Evidence-Based Skincare That Beats Product-Specific Hype

    Take care!

    Share This Post

  • The Distracted Mind – by Dr. Adam Gazzaley and Dr. Larry Rosen

    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.

    Yes, yes, we know, unplug once in a while. But what else do this highly-qualified pair of neuroscientists have to offer?

    Rather than being a book for the sake of being a book, with lots of fluff and the usual advice about single-tasking, the authors start with a reframe:

    Neurologically speaking, the hit of dopamine we get when looking for information is the exact same as the hit of dopamine that we, a couple of hundred thousand years ago, got when looking for nuts and berries.

    • When we don’t find them, we become stressed, and search more.
    • When we do find them, we are encouraged and search more nearby, and to the other side of nearby, and near around, to find more.

    But in the case of information (be it useful information or celebrity gossip or anything in between), the Internet means that’s always available now.

    So, we jitter around like squirrels, hopping from one to the next to the next.

    A strength of this book is where it goes from there. Specifically, what evidence-based practices will actually keep our squirrel-brain focused… and which are wishful thinking for anyone who lives in this century.

    Bringing original research from their own labs, as well as studies taken from elsewhere, the authors present a science-based toolkit of genuinely useful resources for actual focus.

    Bottom line: if you think you could really optimize your life if you could just get on track and stay on track, this is the book for you.

    Click here to check out The Distracted Mind, and get yours to focus!

    Share This Post

Related Posts

  • Clean – by Dr. James Hamblin
  • 5 ways to naturally boost the “Ozempic Effect”

    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. Jason Fung is perhaps most well-known for his work in functional medicine for reversing diabetes, and he’s once again giving us sound advice about metabolic hormone-hacking with dietary tweaks:

    All about incretin

    As you may gather from the thumbnail, this video is about incretin, a hormone group (the most well-known of which is GLP-1, as in GLP-1 agonists like semaglutide drugs such as Ozempic, Wegovy, etc) that slows down stomach emptying, which means a gentler blood sugar curve and feeling fuller for longer. It also acts on the hypothalmus, controlling appetite via the brain too (signalling fullness and reducing hunger).

    Dr. Fung recommends 5 ways to increase incretin levels:

    • Enjoy dietary fat: this increases incretin levels more than carbs
    • Enjoy protein: again, prompts higher incretin levels of promotes satiety
    • Enjoy fiber: this is more about slowing digestion, but when it’s fermented in the gut into short-chain fatty acids, those too increase incretin secretion
    • Enjoy bitter foods: these don’t actually affect incretin levels, but they can bind to incretin receptors, making the body “believe” that you got more incretin (think of it like a skeleton key that fits the lock that was designed to be opened by a different key)
    • Enjoy turmeric: for its curcumin content, which increases GLP-1 levels specifically

    For more information on each of these, here’s Dr. Fung himself:

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

    Want to learn more?

    You might also like to read:

    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:

  • How to Do the Work – by Dr. Nicole LaPera

    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.

    We have reviewed some self-therapy books before, and they chiefly have focused on CBT and mindfulness, which are great. This one’s different.

    Dr. Nicole LaPera has a bolder vision for what we can do for ourselves. Rather than giving us some worksheets for unraveling cognitive distortions or clearing up automatic negative thoughts, she bids us treat the cause, rather than the symptom.

    For most of us, this will be the life we have led. Now, we cannot change the parenting style(s) we received (or didn’t), get a redo on childhood, avoid mistakes we made in our adolescence, or face adult life with the benefit of experience we gained right after we needed it most. But we can still work on those things if we just know how.

    The subtitle of this book promsies that the reader can/will “recognise your patterns, heal from your past, and create your self”.

    That’s accurate, for the content of the book and the advice it gives.

    Dr. LaPera’s focus is on being our own best healer, and reparenting our own inner child. Giving each of us the confidence in ourself; the love and care and/but also firm-if-necessary direction that a (good) parent gives a child, and the trust that a secure child will have in the parent looking after them. Doing this for ourselves, Dr. LaPera holds, allows us to heal from traumas we went through when we perhaps didn’t quite have that, and show up for ourselves in a way that we might not have thought about before.

    If the book has a weak point, it’s that many of the examples given are from Dr. LaPera’s own life and experience, so how relatable the specific examples will be to any given reader may vary. But, the principles and advices stand the same regardless.

    Bottom line: if you’d like to try self-therapy on a deeper level than CBT worksheets, this book is an excellent primer.

    Click here to check out How To Do The Work, and empower yourself to indeed do the work!

    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:

  • The Ultimate Booster

    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.

    Winning The Biological Arms Race

    The human immune system (and indeed, other immune systems, but we are all humans here, after all) is in a constant state of war with pathogens, and that war is a constant biological arms race:

    • We improve our defenses and destroy the attackers; the 1% of pathogens that survived now “know” how to counter that trick.
    • The pathogens wreak havoc in our systems; the n% of us that survive now have immune systems that “know” how to counter that trick.

    Vaccines are a mighty tool in our favor here, because they’re the technology that stops our n% from also being a very low number.

    With vaccines, we can effectively pass on established defenses onto the population at large, as this cute video explains very well and very simply in 57 seconds:

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

    The problem with vaccines

    The problem is that this accelerates the arms race. It’s like a chess game where we are able to respond to every move quickly (which is good for us), and/but this means passing the move over to our opponent sooner.

    That problem’s hard to avoid, because the alternative has always been “let people die in much larger numbers”.

    Traditional vs mRNA vaccines

    A quick refresher before we continue to the big news of the day:

    • Traditional vaccines use a disabled version of a pathogen to trigger an immune response that will teach the body to recognize the pathogen ready for when the full version shows up
    • mRNA vaccines use a custom-made bit of genetic information to tell the body to make its own harmless fake pathogen and then respond to the harmless fake pathogen it made.

    Note: this happens independently of the host’s DNA, so no, it does not change your DNA

    See also: The Truth About Vaccines

    Here’s a more detailed explainer (with a helpful diagram) using the COVID mRNA vaccine as an example:

    Genome.gov | How does an mRNA vaccine work?

    However, this still leaves us “chasing strains”, because as the pathogen (in this case, a virus) adapts, the vaccine has to be updated too, hence all the boosters.

    This is a lot like a security update for your computer’s antivirus software. They’re annoying, but they do an important job.

    No more “chasing strains”

    The press conference soundbite on this sums it up well:

    ❝Scientists at UC Riverside have demonstrated a new, RNA-based vaccine strategy that is effective against any strain of a virus and can be used safely even by babies or the immunocompromised.❞

    ~ Jules Bernstein

    Read in full: Vaccine breakthrough means no more chasing strains

    You may be wondering: what makes this one effective against any strain?

    ❝What I want to emphasize about this vaccine strategy is that it is broad.

    It is broadly applicable to any number of viruses, broadly effective against any variant of a virus, and safe for a broad spectrum of people. This could be the universal vaccine that we have been looking for.

    Viruses may mutate in regions not targeted by traditional vaccines. However, we are targeting their whole genome with thousands of small RNAs. They cannot escape this.❞

    ~ Dr. Rong Hai

    Importantly, this means it can be applied not just to one disease, let alone just one strain of COVID. Rather, it can be used for a wide variety of viruses that have similar viral functions—COVID / SARS in general, including influenza, and even viruses such as dengue.

    How it does this: the above article explains in more detail, but in few words: it targets tiny strings of the genome that are present in all strains of the virus.

    Illustrative example: if you wanted to block 10almonds (please don’t), you could block our email address.

    But if we were malicious (we’re not) we could be sneaky and change it, so you’d have to block the new one, and the cycle repeats.

    But if you were block all emails containing the tiny string of characters “10almonds”, changing our email address would no longer penetrate your defenses.

    Now imagine also blocking strings such as “One-Minute Book Review” and “Today’s almonds have been activated by” and other strings we use in every email.

    Now multiply this by thousands of strings (because genomes are much larger than our little newsletter), and you see its effectiveness!

    Great! How can I get this?

    It’s still in the testing stages for now; this is “breaking news” science, after all.

    The study itself

    …is paywalled for now, sadly, but if you happen to have institutional access, here it is:

    Live-attenuated virus vaccine defective in RNAi suppression induces rapid protection in neonatal and adult mice lacking mature B and T cells

    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: