What Mattress Is Best, By Science?

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The Foundations of Good Sleep

You probably know the importance of good sleep for good health. If not, here’s a quick refresher:

You should also definitely check out this quite famous book on the topic:

Why We Sleep – by Dr Matthew Walker

What helps, to get that good sleep

We’ve covered this a little before too, for example:

How to level-up from there

One of the biggest barriers to good sleep for many people is obstructive sleep apea:

Healthier, Natural Sleep Without Obstruction!

We covered (in the above article) a whole lot of ways of mitigating/managing obstructive sleep apnea. One of the things we mentioned as beneficial was avoiding sleeping on one’s back, and this is something Mayo Clinic’s Dr. Somers agreed with:

Back Sleeping, And Sleeping Differently After 50

“But side-sleeping is uncomfortable”

If this is you, then chances are you have the wrong mattress.

If your mattress is too firm, you can get around it by using this “five pillow” method:

Click Here If The Embedded Video Doesn’t Load Automatically

If your mattress is too soft, then sorry, you really just have to throw that thing out and start again.

The Goldilocks mattress

While different people will have different subjective preferences, the science is quite clear on what is actually best for people’s spines. As this review of 39 qualified scholarly articles concluded:

❝Results of this systematic review show that a medium-firm mattress promotes comfort, sleep quality and rachis alignment❞

~ Dr. Gianfilippo Caggiari et al.

Read in full: What type of mattress should be chosen to avoid back pain and improve sleep quality? Review of the literature

Note: to achieve “medium-firm” that remains “medium firm” has generally been assumed to require a memory-foam mattress.

How memory-foam works: memory-foam is a moderately thermosoftening material, designed to slightly soften at the touch of human body temperature, and be firmer at room temperature. This will result in it molding itself to the form of a human body, providing what amounts to personalized support for your personal shape and size, meaning your spine can stay exactly as it’s supposed to when you’re sleeping on your side, instead of (for example) your hips being wider meaning that your lumbar vertebrae are raised higher than your thoracic vertebrae, giving you the equivalent of a special nocturnal scoliosis.

It will, therefore, stop working if

  • the ambient temperature is comparable to human body temperature (as happens in some places sometimes, and increasingly often these days)
  • you die, and thus lose your body temperature (but in that case, your spinal alignment will be the least of your concerns)

Here’s a good explanation of the mechanics of memory foam from the Sleep Foundation:

Sleep Foundation | What is Memory Foam?

An alternative to memory foam?

If you don’t like memory foam (one criticism is that it doesn’t allow good ventilation underneath the body), there is an alterative, the grid mattress.

It’s very much “the new kid on the block” and the science is young for this, but for example this recent (April 2024) study that concluded:

❝The grid mattress is a simple, noninvasive, and nonpharmacological intervention that improved adults sleep quality and health. Controlled trials are encouraged to examine the effects of this mattress in a variety of populations and environments.❞

~ Dr. Heather Hausenblas et al.

Read in full: Effectiveness of a grid mattress on adults’ sleep quality and health: A quasi-experimental intervention study

However, that was a small (n=39) uncontrolled (i.e. there was no control group) study, and the conflict of interest statement is, well, interesting:

❝Heather A. Hausenblas, Stephanie L. Hooper, Martin Barragan, and Tarah Lynch declare no conflict of interest. Michael Breus served as a former consultant for Purple, LLC.❞

~ Ibid.

…which is a fabulous way of distracting from the mention in the “Acknowledgements” section to follow, that…

❝Purple, LLC, provided financial support for the study❞

~ Ibid.

Purple is the company that invented the mattress being tested. So while this doesn’t mean the study is necessarily dishonest and/or corrupt, it does at the very least raise a red flag for a potential instance of publication bias (because Purple may have funded multiple studies and then pulled funding of the ones that weren’t going their way).

If you are interested in Purple’s mattress and how it works, you can check it out herethis is a link for your interest and information; not an advertisement or an endorsement. We look forward to seeing more science for this though, and echo their own call for randomized controlled trials!

Summary

Sleep is important, and while it’s a popular myth that we need less as we get older, the truth is that we merely get less on average, while still needing the same amount.

A medium-firm memory-foam mattress is a very good, well-evidenced way to support that (both figuratively and literally!).

A grid mattress is an interesting innovation, and/but we’d like to see more science for it.

Take care!

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  • Ashwagandha: The Root of All Even-Mindedness?

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    Ashwagandha: The Root Of All Even-Mindedness?

    In the past few years, Ashwagandha root has been enjoying popular use in consumer products ranging from specialist nootropic supplement stacks, to supermarket teas and hot chocolates.

    This herb is considered to have a calming effect, but the science goes a lot deeper than that. Let’s take a look!

    Last summer, a systematic review was conducted, that asked the question:

    Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress?

    While they broadly found the answer was “yes”, they expressed low confidence, and even went so far as to say there was contradictory evidence. We (10almonds) were not able to find any contradictory evidence, and their own full article had been made inaccessible to the public, so we couldn’t double-check theirs.

    We promptly did our own research review, and we found many studies this year supporting Ashwaghanda’s use for the management of anxiety and stress, amongst other benefits.

    First, know: Ashwagandha’s scientific name is “Withania somnifera”, so if you see that (or a derivative of it) mentioned in a paper or extract, it’s the same thing.

    Onto the benefits…

    A study from the same summer investigated “the efficacy of Withania somnifera supplementation on adults’ cognition and mood”, and declared that:

    “in conclusion, Ashwagandha supplementation may improve the physiological, cognitive, and psychological effects of stress.”

    We notice the legalistic “may improve”, but the data itself seems more compelling than that, because the study showed that it in fact “did improve” those things. Specifically, Ashwagandha out-performed placebo in most things they measured, and most (statistically) significantly, reduced cortisol output measurably. Cortisol, for any unfamiliar, is “the stress hormone”.

    Another study that looked into its anti-stress properties is this one:

    Ashwagandha Modulates Stress, Sleep Dynamics, and Mental Clarity

    This study showed that Ashwagandha significantly outperformed placebo in many ways, including:

    • sleep quality
    • cognitive function
    • energy, and
    • perceptions of stress management.

    Ashwagandha is popular among students, because it alleviates stress while also promising benefits to memory, attention, and thinking. So, this study on students caught our eye:

    The Perceived Impact of Ashwagandha on Stress, Sleep Quality, Energy, and Mental Clarity for College Students: Qualitative Analysis of a Double-Blind Randomized Control Trial

    Their findings demonstrated that Ashwagandha increased college students’ perceived well-being through supporting sustained energy, heightened mental clarity, and enhanced sleep quality.

    That was about perceived well-being and based on self-reports, though

    So: what about hard science?

    A later study (in September) found supplementation with 400 mg of Ashwagandha improved executive function, helped sustain attention, and increased short-term/working memory.

    Read the study: Effects of Acute Ashwagandha Ingestion on Cognitive Function

    ❝But aside from the benefits regarding stress, anxiety, sleep quality, cognitive function, energy levels, attention, executive function, and memory, what has Ashwagandha ever done for us?

    Well, there have been studies investigating its worth against depression, like this one:

    Can Traditional Treatment Such as Ashwagandha Be Beneficial in Treating Depression?

    Their broad answer: Ashwagandha works against depression, but they don’t know how it works.

    They did add: “Studies also show that ashwagandha may bolster the immune system, increase stamina, fight inflammation and infection, combat tumors*, reduce stress, revive the libido, protect the liver and soothe jangled nerves.

    That’s quite a lot, including a lot of physical benefits we’ve not explored in this research review which was more about Ashwagandha’s use as a nootropic!

    We’ve been focusing on the more mainstream, well-studied benefits, but for any interested in Ashwagandha’s anti-cancer potential, here’s an example:

    Evaluating anticancer properties of [Ashwagandha Extract]-a potent phytochemical

    In summary:

    There is a huge weight of evidence (of which we’ve barely skimmed the surface here in this newsletter, but there’s only so much we can include, so we try to whittle it down to the highest quality most recent most relevant research) to indicate that Ashwagandha is effective…

    • Against stress
    • Against anxiety
    • Against depression
    • For sleep quality
    • For memory (working, short-term, and long-term)
    • For mental clarity
    • For attention
    • For stamina
    • For energy levels
    • For libido
    • For immune response
    • Against inflammation
    • Against cancer
    • And more*

    *(seriously, this is not hyperbole… We didn’t even look at its liver-protective functions, for instance)

    Bottom line:

    You’d probably like some Ashwagandha now, right? We know we would.

    We don’t sell it (or anything else, for that matter), but happily the Internet does:

    Try Out Ashwagandha For Yourself Here!

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  • Honeydew vs Cantaloupe – Which is Healthier?

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    Our Verdict

    When comparing honeydew to cantaloupe, we picked the cantaloupe.

    Why?

    In terms of macros, there’s not a lot between them—they’re both mostly water. Nominally, honeydew has more carbs while cantaloupe has more fiber and protein, but the differences are very small. So, a very slight win for cantaloupe.

    Looking at vitamins: honeydew has slightly more of vitamins B5 and B6 (so, the vitamins that are in pretty much everything), while cantaloupe has a more of vitamins A, B1, B2, B3, C, and E (especially notably 67x more vitamin A, whence its color). A more convincing win for cantaloupe.

    The minerals category is even more polarized: honeydew has more selenium (and for what it’s worth, more sodium too, though that’s not usually a plus for most of us in the industrialized world), while cantaloupe has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc. An overwhelming win for cantaloupe.

    No surprises: adding up the slight win for cantaloupe, the convincing win for cantaloupe, and the overwhelming win for cantaloupe, makes cantaloupe the overall best pick here.

    Enjoy!

    Want to learn more?

    You might like to read:

    From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

    Take care!

    Share This Post

  • Psychoactive Drugs Are Having a Moment. The FDA Will Soon Weigh In.

    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.

    Lori Tipton is among the growing number of people who say that MDMA, also known as ecstasy, saved their lives.

    Raised in New Orleans by a mother with untreated bipolar disorder who later killed herself and two others, Tipton said she endured layers of trauma that eventually forced her to seek treatment for crippling anxiety and hypervigilance. For 10 years nothing helped, and she began to wonder if she was “unfixable.”

    Then she answered an ad for a clinical trial for MDMA-assisted therapy to treat post-traumatic stress disorder. Tipton said the results were immediate, and she is convinced the drug could help a lot of people. But even as regulators weigh approval of the first MDMA-based treatment, she’s worried that it won’t reach those who need it most.

    “The main thing that I’m always concerned about is just accessibility,” the 43-year-old nonprofit project manager said. “I don’t want to see this become just another expensive add-on therapy for people who can afford it when people are dying every day by their own hand because of PTSD.”

    MDMA is part of a new wave of psychoactive drugs that show great potential for treating conditions such as severe depression and PTSD. Investors are piling into the nascent field, and a host of medications based on MDMA, LSD, psychedelic mushrooms, ketamine, the South American plant mixture ayahuasca, and the African plant ibogaine are now under development, and in some cases vying for approval by the Food and Drug Administration.

    Proponents hope the efforts could yield the first major new therapies for mental illness since the introduction of modern antidepressants in the 1980s. But not all researchers are convinced that their benefits have been validated, or properly weighed against the risks. And they can be difficult to assess using traditional clinical trials.

    The first MDMA-assisted assisted therapy appeared to be on track for FDA approval this August, but a recent report from an independent review committee challenged the integrity of the trial data from the drug’s maker, Lykos Therapeutics, a startup founded by a psychedelic research and advocacy group. The FDA will convene a panel of independent investigators on June 4 to determine whether to recommend the drug’s approval.

    Proponents of the new therapies also worry that the FDA will impose treatment protocols, such as requiring multiple trained clinicians to monitor a patient for extended periods, that will render them far too expensive for most people.

    Tipton’s MDMA-assisted therapy included three eight-hour medication sessions overseen by two therapists, each followed by an overnight stay at the facility and an integration session the following day.

    “It does seem that some of these molecules can be administered safely,” said David Olson, director of the University of California-Davis Institute for Psychedelics and Neurotherapeutics. “I think the question is can they be administered safely at the scale needed to really make major improvements in mental health care.”

    Breakthrough Therapies?

    Psychedelics and other psychoactive substances, among the medicines with the oldest recorded use, have long been recognized for their potential therapeutic benefits. Modern research on them started in the mid-20th century, but clinical trial results didn’t live up to the claims of advocates, and they eventually got a bad name both from their use as party drugs and from rogue CIA experiments that involved dosing unsuspecting individuals.

    The 1970 Controlled Substances Act made most psychoactive drugs illegal before any treatments were brought to market, and MDMA was classified as a Schedule 1 substance in 1985, which effectively ended any research. It wasn’t until 2000 that scientists at Johns Hopkins University were granted regulatory approval to study psilocybin anew.

    Ketamine was in a different category, having been approved as an anesthetic in 1970. In the early 2000s, researchers discovered its antidepressant effects, and a ketamine-based therapy, Spravato, received FDA approval in 2019. Doctors can also prescribe generic ketamine off-label, and hundreds of clinics have sprung up across the nation. A clinical trial is underway to evaluate ketamine’s effectiveness in treating suicidal depression when used with other psychiatric medications.

    Ketamine’s apparent effectiveness sparked renewed interest in the therapeutic potential of other psychoactive substances.

    They fall into distinct categories: MDMA is an entactogen, also known as an empathogen, which induces a sense of connectedness and emotional communion, while LSD, psylocibin, and ibogaine are psychedelics, which create altered perceptual states. Ketamine is a dissociative anesthetic, though it can produce hallucinations at the right dose.

    Despite the drugs’ differences, Olson said they all create neuroplasticity and allow the brain to heal damaged neural circuits, which imaging shows can be shriveled up in patients with addiction, depression, and PTSD.

    “All of these brain conditions are really disorders of neural circuits,” Olson said. “We’re basically looking for medicines that can regrow these neurons.”

    Psychedelics are particularly good at doing this, he said, and hold promise for treating diseases including Alzheimer’s.

    A number of psychoactive drugs have now received the FDA’s “breakthrough therapy” designation, which expedites development and review of drugs with the potential to treat serious conditions.

    But standard clinical trials, in which one group of patients is given the drug and a control group is given a placebo, have proven problematic, for the simple reason that people have no trouble determining whether they’ve gotten the real thing.

    The final clinical trial for Lykos’ MDMA treatment showed that 71% of participants no longer met the criteria for PTSD after 18 weeks of taking the drug versus 48% in the control group.

    A March report by the Institute for Clinical and Economic Review, an independent research group, questioned the company’s clinical trial results and challenged the objectivity of MDMA advocates who participated in the study as both patients and therapists. The institute also questioned the drug’s cost-effectiveness, which insurers factor into coverage decisions.

    Lykos, a public benefit company, was formed in 2014 as an offshoot of the Multidisciplinary Association for Psychedelic Studies, a nonprofit that has invested more than $150 million into psychedelic research and advocacy.

    The company said its researchers developed their studies in partnership with the FDA and used independent raters to ensure the reliability and validity of the results.

    “We stand behind the design and results of our clinical trials,” a Lykos spokesperson said in an email.

    There are other hazards too. Psychoactive substances can put patients in vulnerable states, making them potential victims for financial exploitation or other types of abuse. In Lykos’ second clinical trial, two therapists were found to have spooned, cuddled, blindfolded, and pinned down a female patient who was in distress.

    The substances can also cause shallow breathing, heart issues, and hyperthermia.

    To mitigate risks, the FDA can put restrictions on how drugs are administered.

    “These are incredibly potent molecules and having them available in vending machines is probably a bad idea,” said Hayim Raclaw of Negev Capital, a venture capital fund focused on psychedelic drug development.

    But if the protocols are too stringent, access is likely to be limited.

    Rachel del Dosso, a trauma therapist in the greater Los Angeles area who offers ketamine-assisted therapy, said she’s been following the research on drugs like MDMA and psilocybin and is excited for their therapeutic potential but has reservations about the practicalities of treatment.

    “As a therapist in clinical practice, I’ve been thinking through how could I make that accessible,” she said. “Because it would cost a lot for [patients] to have me with them for the whole thing.”

    Del Dosso said a group therapy model, which is sometimes used in ketamine therapy, could help scale the adoption of other psychoactive treatments, too.

    Artificial Intelligence and Analogs

    Researchers expect plenty of new discoveries in the field. One of the companies Negev has invested in, Mindstate Design Labs, uses artificial intelligence to analyze “trip reports,” or self-reported drug experiences, to identify potentially therapeutic molecules. Mindstate has asked the FDA to green-light a clinical trial of the first molecule identified through this method, 5-MeO-MiPT, also known as moxy.

    AlphaFold, an AI program developed by Google’s DeepMind, has identified thousands of potential psychedelic molecules.

    There’s also a lot of work going into so-called analog compounds, which have the therapeutic effects of hallucinogens but without the hallucinations. The maker of a psilocybin analog announced in March that the FDA had granted it breakthrough therapy status.

    “If you can harness the neuroplasticity-promoting properties of LSD while also creating an antipsychotic version of it, then that can be pretty powerful,” Olson said.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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.

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  • We don’t all need regular skin cancer screening – but you can know your risk and check yourself

    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.

    Australia has one of the highest skin cancer rates globally, with nearly 19,000 Australians diagnosed with invasive melanoma – the most lethal type of skin cancer – each year.

    While advanced melanoma can be fatal, it is highly treatable when detected early.

    But Australian clinical practice guidelines and health authorities do not recommend screening for melanoma in the general population.

    Given our reputation as the skin cancer capital of the world, why isn’t there a national screening program? Australia currently screens for breast, cervical and bowel cancer and will begin lung cancer screening in 2025.

    It turns out the question of whether to screen everyone for melanoma and other skin cancers is complex. Here’s why.

    Pixel-Shot/Shutterstock

    The current approach

    On top of the 19,000 invasive melanoma diagnoses each year, around 28,000 people are diagnosed with in-situ melanoma.

    In-situ melanoma refers to a very early stage melanoma where the cancerous cells are confined to the outer layer of the skin (the epidermis).

    Instead of a blanket screening program, Australia promotes skin protection, skin awareness and regular skin checks (at least annually) for those at high risk.

    About one in three Australian adults have had a clinical skin check within the past year.

    clinician checks the back of a young man with red hair and freckles in health office
    Those with fairer skin or a family history may be at greater risk of skin cancer. Halfpoint/Shutterstock

    Why not just do skin checks for everyone?

    The goal of screening is to find disease early, before symptoms appear, which helps save lives and reduce morbidity.

    But there are a couple of reasons a national screening program is not yet in place.

    We need to ask:

    1. Does it save lives?

    Many researchers would argue this is the goal of universal screening. But while universal skin cancer screening would likely lead to more melanoma diagnoses, this might not necessarily save lives. It could result in indolent (slow-growing) cancers being diagnosed that might have never caused harm. This is known as “overdiagnosis”.

    Screening will pick up some cancers people could have safely lived with, if they didn’t know about them. The difficulty is in recognising which cancers are slow-growing and can be safely left alone.

    Receiving a diagnosis causes stress and is more likely to lead to additional medical procedures (such as surgeries), which carry their own risks.

    2. Is it value for money?

    Implementing a nationwide screening program involves significant investment and resources. Its value to the health system would need to be calculated, to ensure this is the best use of resources.

    Narrower targets for better results

    Instead of screening everyone, targeting high-risk groups has shown better results. This focuses efforts where they’re needed most. Risk factors for skin cancer include fair skin, red hair, a history of sunburns, many moles and/or a family history.

    Research has shown the public would be mostly accepting of a risk-tailored approach to screening for melanoma.

    There are moves underway to establish a national targeted skin cancer screening program in Australia, with the government recently pledging $10.3 million to help tackle “the most common cancer in our sunburnt country, skin cancer” by focusing on those at greater risk.

    Currently, Australian clinical practice guidelines recommend doctors properly evaluate all patients for their future risk of melanoma.

    Looking with new technological eyes

    Technological advances are improving the accuracy of skin cancer diagnosis and risk assessment.

    For example, researchers are investigating 3D total body skin imaging to monitor changes to spots and moles over time.

    Artificial intelligence (AI) algorithms can analyse images of skin lesions, and support doctors’ decision making.

    Genetic testing can now identify risk markers for more personalised screening.

    And telehealth has made remote consultations possible, increasing access to specialists, particularly in rural areas.

    Check yourself – 4 things to look for

    Skin cancer can affect all skin types, so it’s a good idea to become familiar with your own skin. The Skin Cancer College Australasia has introduced a guide called SCAN your skin, which tells people to look for skin spots or areas that are:

    1. sore (scaly, itchy, bleeding, tender) and don’t heal within six weeks

    2. changing in size, shape, colour or texture

    3. abnormal for you and look different or feel different, or stand out when compared to your other spots and moles

    4. new and have appeared on your skin recently. Any new moles or spots should be checked, especially if you are over 40.

    If something seems different, make an appointment with your doctor.

    You can self-assess your melanoma risk online via the Melanoma Institute Australia or QIMR Berghofer Medical Research Institute.

    H. Peter Soyer, Professor of Dermatology, The University of Queensland; Anne Cust, Professor of Cancer Epidemiology, The Daffodil Centre and Melanoma Institute Australia, University of Sydney; Caitlin Horsham, Research Manager, The University of Queensland, and Monika Janda, Professor in Behavioural Science, The University of Queensland

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    Don’t Forget…

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  • The Borderline Personality Disorder Workbook – by Dr. Daniel Fox

    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.

    Personality disorders in general get a bad rep. In part, because their names and descriptions often focus on how the disorders affect other people, rather than how they affect the actual sufferer:

    • “This disorder gives you cripplingly low self-esteem; we call it Evil Not-Quite-Human Disorder”
    • “This disorder makes you feel unloveable; we call it Abusive Bitch Disorder”
    • …etc

    Putting aside the labels and stigma, it turns out that humans sometimes benefit from help. In the case of BPD, characterized by such things as difficult moods and self-sabotage, the advice in this book can help anyone struggling with those (and related) issues.

    The style of the book is both textbook, and course. It’s useful to proceed through it methodically, and doing the exercises is good too. We recommend getting the print edition, not the Kindle edition, so that you can check off boxes, write in it (pencil, if you like!), etc.

    Bottom line: if you or a loved one suffers from BPD symptoms (whether or not you/they would meet criteria for diagnosis), this book can help a lot.

    Click here to check out the BPD Workbook, and retake control of your life!

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  • Omega-3 Mushroom Spaghetti

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    The omega-3 is not the only healthy fat in here; we’re also going to have medium-chain triglycerides, as well as monounsaturates. Add in the ergothioneine from the mushrooms and a stack of polyphenols from, well, most of the ingredients, not to mention the fiber, and this comes together as a very healthy dish. There’s also about 64g protein in the entire recipe, so you do the math for how much that is per serving, depending on how big you want the servings to be.

    You will need

    • 1lb wholewheat spaghetti (or gluten-free equivalent, such as a legume-based pasta, if avoiding gluten/wheat)
    • 12oz mushrooms, sliced (any non-poisonous edible variety)
    • ½ cup coconut milk
    • ½ onion, finely chopped
    • ¼ cup chia seeds
    • ¼ bulb garlic, minced (or more, if you like)
    • 2 tbsp extra virgin olive oil
    • 1 tbsp black pepper, coarse ground
    • 1 tbsp lime juice

    Method

    (we suggest you read everything at least once before doing anything)

    1) Cook the spaghetti according to packet instructions, or your own good sense, aiming for al dente. When it’s done, drain it, and lastly rinse it (with cold water), and set it aside.

    2) Heat the olive oil in a skillet and add the onion, cooking for 5 minutes

    3) Add the garlic, mushrooms, and black pepper, cooking for another 8 minutes.

    4) Add the coconut milk, lime juice, and chia seeds, stirring well and cooking for a further two minutes

    5) Reheat the spaghetti by passing boiling water through it in a colander (the time it spent cold was good for it; it lowered the glycemic index)

    6) Serve, adding the mushroom sauce to the spaghetti:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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