Sweet Spot for Brain Health – by Dr. Sui Wong

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At 10almonds we often mention that “what’s good for the heart is good for the brain”, but at least in part, it’s because (as this book makes very clear), “what’s good for the blood is good for the brain”. After all, our brain uses about 25% of our energy, and that energy is delivered there by the blood. And if it doesn’t get enough nutrients, oxygen, etc, and detritus isn’t taken away, then problems happen.

Dr. Wong discusses Alzheimer’s as heavily driven by metabolic problems such as diabetes and even pre-diabetes, and sets out to put in our hands the guidebook to not only not doing that, but also, actually making sure our brain gets proper nourishment without delivering that as intermittent sugar spikes because we opted for a something with very fast-acting carbs to perk us up energetically.

More than most books on the topic, she talks a lot about the neurobiology of glucose metabolism, so that’s something that really sets this book apart from many of its genre.

The style is narrative, explaining the body’s processes in a clear fashion, without skimping on science. There are definitely words that your average layperson might not know, but they’re explained as we go, and there are frequent recaps of what we learned previously, making for ultimately easy reading.

After all the information is given, there’s also a guided “12-week challenge” with a theme-of-the-week for each week, to integrate a new lifestyle adjustment each week in a progressive fashion so that without needing to drastically change many things at once, we get where we need to be in terms of healthy habits.

Bottom line: if you’d like to do right by your brain and while you’re at it say goodbye to blood sugar highs and lows, then this book is an excellent guide for that.

Click here to check out Sweet Spot For Brain Health, and enjoy a consistently-energized brain!

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    Our verdict is in: banana edges out apricot with more vitamins B, beneficial minerals, and fiber!

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  • PlantYou: Scrappy Cooking – by Carleigh Bodrug

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    This is a book that took “whole foods plant-based diet” and ran with it.

    “Whole foods”, you say? Carleigh Bodrug has you covered in this guide to using pretty much everything.

    One of the greatest strengths of the book is its “Got this? Make that” section, for using up those odds and ends that you’d normally toss.

    You may be thinking: “ok, but if to use this unusual ingredient I have to buy four other ingredients to make this recipe, generating waste from those other ingredients, then this was a bad idea”, but fear not.

    Bodrug covers that too, and in many cases leftover “would get wasted” ingredients can get turned into stuff that can go into longer-term storage one way or another, to use at leisure.

    Which also means that on the day “there’s nothing in the house to eat” and you don’t want to go grocery-shopping, or if some global disaster causes the supply lines to fail and the stores become empty (that could never happen though, right?), you will have the mystical ability to conjure a good meal out of assorted odds and ends that you stored because of this book.

    Bottom line: if you love food and hate food waste, this is a great book for you.

    Click here to check out Scrappy Cooking, and do domestic magic!

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  • Natto vs Tempeh – Which is Healthier?

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    Our Verdict

    When comparing nattō to tempeh, we picked the nattō.

    Why?

    Both are great, but in the battle of fermented soybeans vs fermented soybeans with extra steps, it turns out that the simplest option is the best, even if tempeh was a close runner-up:

    In terms of macros, nattō has more carbs and fiber for the same protein and fat; we’ll call this category a tie or a marginal win for nattō.

    In the category of vitamins, nattō has more of vitamins B1, C, E, K, and choline, while tempeh has more of vitamins B2, B3, B6, and B9. A clearer, yet still modest, win for nattō.

    Minerals, however, are what really set them apart: nattō has more calcium, copper, iron, magnesium, manganese, potassium, selenium, and zinc, while tempeh has more phosphorus. An overwhelming win for nattō this time.

    In short: enjoy either or both, but nattō is the more nutritionally dense option!

    Want to learn more?

    You might like:

    21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!) ← nattō is featured as part of the diet 😎

    Enjoy!

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  • Science of Yoga – by Ann Swanson

    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.

    There are a lot of yoga books out there to say “bend this way, hold this that way” and so forth, but few that really explain what is going on, how, and why. And understanding those things is of course key to motivation and adherence. So that’s what this book provides!

    The book is divided into sections, and in the first part we have a tour of human anatomy and physiology. This may seem almost unrelated to yoga, but is valuable necessary-knowledge to get the most out of the next section:

    The next few parts are given over to yoga asanas (stretches, positions, poses, call them what you will in English) and now we are given a clear idea of what it is doing: we get to understand exactly what’s being stretched, what blood flow is being increased and how, what organs are being settled into their correct place, and many other such things.

    Importantly, this means we also understand why certain things are the way they are, and why they can’t be done in some other slightly different but perhaps superficially easier way.

    The style of the book is like a school textbook, really, but without patronizing the reader. The illustrations, of which there are many, are simple enough to be clear while being detailed enough to be informative.

    Bottom line: if you’re ever doing yoga at home and wondering if you should cut a certain corner, this is the book that will tell you why you shouldn’t.

    Click here to check out Science of Yoga, and optimize your practice!

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Related Posts

  • The Smart Woman’s Guide to Breast Cancer – by Dr. Jenn Simmons
  • Black Beans vs Soy Beans – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing black beans to soy beans, we picked the soy.

    Why?

    Quite some heavyweights competing here today, as both have been the winners of other comparisons!

    Comparing these two’s macros first, black beans have 3x the carbs and slightly more fiber, while soy has more than 2x the protein. We’ll call this a win for soy.

    As a tangential note, it’s worth remembering also that soy is a complete protein (contains a full set of the amino acids we need), whereas black beans… Well, technically they are too, but in practicality, they only have much smaller amounts of some amino acids.

    In terms of vitamins, black beans have more of vitamins B1, B3, B5, B9, and E, while soy beans have more of vitamins A, B2, B6, C, K, and choline. A marginal win for soy here.

    In the category of minerals, however, it isn’t close: black beans are not higher in any minerals, while soy beans are higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. An overwhelming win for soy.

    It should be noted, however, that black beans are still very good for minerals! They just look bad when standing next to soy, that’s all.

    So, enjoy either or both, but for nutritional density, soy wins the day.

    Want to learn more?

    You might like to read:

    Plant vs Animal Protein: Head to Head

    Take care!

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  • The Drug & Supplement Combo That Reverses Aging

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    So far, its effects have been dramatic (in a good way) in mice; human trials are now underway.

    How does it work?

    It builds from previous work, in which a Japanese research team created an “anti-aging vaccine”, that responded to a problem more specific than aging as a whole, namely atherosclerosis.

    They found that a certain* protein was upregulated (i.e., it was made at a greater rate resulting in greater quantities) in patients (mouse and human alike) with atherosclerosis. So, they immunized the mice against that protein, and long story short, everything improved for them, from their atherosclerosis to general markers of aging—including growing back fur that had been lost due to age-related balding (just like in humans). They also lived longer, as is to be expected of a mouse who is now biologically younger.

    *To avoid being mysterious: it was glycoprotein nonmetastatic melanoma protein B, known to its friends as GPNMB.

    You may be wondering: how can one be immunized against a protein? If so, do bear in mind, a virus is also a protein. In this case, they developed an RNA vaccine, that works in a similar way to the COVID vaccines we all know and love (albeit with a different target).

    You can read about this in abundant detail here: Senolytic vaccination improves normal and pathological age-related phenotypes and increases lifespan in progeroid mice

    Hot on the heels of that, new approaches were found, including…

    The combination

    We’ll not keep you waiting; the combination is dasatinib plus quercetin, or else fisetin alone.

    It’s about killing senescent (aging) “zombie cells” while sparing healthy cells, which that drug (dasatinib) and those supplements (quercetin and fisetin) do.

    The researchers noted:

    ❝Senescent cells are resistant to apoptosis, which is governed through the upregulation of senescent cell anti-apoptotic pathways (SCAPs). Compounds were subsequently identified that disrupted the SCAPs, inducing death of senescent cells while leaving healthy cells unaffected. Forty-six potential senolytic agents were discovered through this process. To advance translational efforts, the majority of research has focused on agents with known safety profiles and limited off-target effects (Kirkland and Tchkonia, 2020).

    The best characterized senolytic agents are dasatinib, a tyrosine kinase inhibitor approved for use in humans for cancer treatment, and quercetin, a naturally occurring plant flavonoid. The agents have a synergistic effect, making their combination more potent for senescent cell clearance (Zhu et al., 2015). As senescent cells do not divide and accumulate over a period of weeks, they can be administered using an intermittent approach, which further serves to reduce the risk of side effects (Kirkland and Tchkonia, 2020).

    In preclinical trials, the combination of dasatinib and quercetin (D + Q) have been found to alleviate numerous chronic medical conditions including vascular stiffness, osteoporosis, frailty, and hepatic stenosis

    Source: A geroscience motivated approach to treat Alzheimer’s disease: Senolytics move to clinical trials

    As to how they expanded on this research:

    ❝In our study, oral D + Q were intermittently administered to tau transgenic mice with late-stage pathology (approximated to a 70-year-old human with advanced AD) (Musi et al., 2018). The treatment effectively reduced cellular senescence and associated senescence-associated secretory phenotype incidence. The 35 % reduction in neurofibrillary tangles was accompanied by enhanced neuron density, decreased ventricular enlargement, diminished tau accumulation, and restoration of aberrant cerebral blood flow. A subsequent preclinical study validated the findings, reporting that intermittently administered D + Q cleared senescent cells in the central nervous system, reduced amyloid-β plaques, attenuated neuroinflammation, and enhanced cognition❞

    Source: Ibid.

    And now taking it to humans:

    ❝The first clinical trial of D + Q for early-stage Alzheimer’s Disease (AD) has completed enrollment (Gonzales et al., 2021). The primary aim of the open-label pilot study was to examine the central nervous system penetrance of D and Q in a small sample of older adults with early-stage AD (NCT04063124). In addition, two placebo-controlled trials of D + Q for neurodegenerative disease are underway (NCT04685590 and NCT04785300).

    One of the trials in development is a multi-site, double-blind, randomized, placebo-controlled study of senolytic therapy in older adults with amnestic mild cognitive impairment (MCI) or early-stage dementia (Clinical Dementia Rating Scale (CDR) Global 0.5–1) due to AD (elevated CSF total tau/Aβ42 ratio).

    The treatment regimen will consist of 12-weeks of intermittently administered oral D + Q.❞

    Source: Ibid.

    The study is actually completed now, but its results are not yet published (again, at time of writing). Which means: they have the data, and now they’re writing the paper.

    We look forward to providing an update about that, when the paper is published!

    In the meantime…

    Dasatinib is a drug usually prescribed to people with certain kinds of leukemia, and suffice it to say, it’s prescription-only. And unlike drugs that are often prescribed off-label (such as metformin for weight loss), getting your doctor to prescribe you an anticancer drug is unlikely unless you have the cancer in question.

    You may be wondering: how is an anticancer drug helpful against aging? And the answer is that cancer and aging are very interrelated, and both have to do with “these old cells just won’t die, and are using the resources needed for young healthy cells”. So in both cases, killing those “zombie cells” while sparing healthy ones, is what’s needed. However, your doctor will probably not buy that as a reason to prescribe you a drug that is technically chemotherapy.

    Quercetin, on the other hand, is a readily-available supplement, as is fisetin, and both have glowing (in a good way) safety profiles.

    Want to know more?

    You can read more about each of quercetin and fisetin (including how to get them), here:

    Enjoy!

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  • How To Triple Your Breast Cancer Survival Chances

    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.

    Keeping Abreast Of Your Cancer Risk

    It’s the kind of thing that most people think won’t happen to them. And hopefully, it won’t!

    But…

    • Anyone (who has not had a double mastectomy*, anyway) can get breast cancer.
    • Breast cancer, if diagnosed early (before it spreads), has a 98% survival rate.
    • That survival rate drops to 31% if diagnosed after it has spread through the body.

    (The US CDC’s breast cancer “stat bite” page has more stats and interactive graphs, so click here to see those charts and get the more detailed low-down on mortality/survival rates with various different situations)

    We think that the difference between 98% and 31% survival rates is more than enough reason to give ourselves a monthly self-check at the very least! You’ve probably seen how-to diagrams before, but here are instructions for your convenience:

    (This graphic was created by the Jordan Breast Cancer Program—check them out, as they have lots of resources)

    If you don’t have the opportunity to take matters into your own hands right now, rather than just promise yourself “I’ll do that later”, take this free 4-minute Breast Health Assessment from Aurora Healthcare. Again, we think the difference early diagnosis can make to your survival chances make these tests well worth it:

    Click Here To Take The Free 4-Minute Breast Health Assessment!

    Lest we forget, men can also get breast cancer (the CDC has a page for men too), especially if over 50. But how do you check for breast cancer, when you don’t have breasts in the commonly-understood sense of the word?

    So take a moment to do this (yes, really actually do it!), and set a reminder in your calendar to repeat it monthly—there really is no reason not to!

    Take care of yourself; you’re important.

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    Learn to Age Gracefully

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