Tell Yourself a Better Lie – by Marissa Peer

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As humans, we generally lie to ourselves constantly. Or perhaps we really believe some of the things we tell ourselves, even if they’re not objectively necessarily true:

  • I’ll always be poor
  • I’m destined to be alone
  • I don’t deserve good things
  • Etc.

Superficially, it’s easy to flip those, and choose to tell oneself the opposite. But it feels hollow and fake, doesn’t it? That’s where Marissa Peer comes in.

Our stories that we tell ourselves don’t start where we are—they’re generally informed by things we learned along the way. Sometimes good lessons, sometimes bad ones. Sometimes things that were absolutely wrong and/or counterproductive.

Peer invites the reader to ask “What if…”, unravel how the unhelpful lessons got wired into our brains in the first place, and then set about untangling them.

“Tell yourself a better lie” does not mean self-deceit. It means that we’re the authors of our own stories, so we might as well make them work for us. Many things in life are genuinely fixed; others are open to interpretation.

Sorting one from the other, and then treating them correctly in a way that’s helpful to us? That’s how we can stop hurting ourselves, and instead bring our own stories around to uplift and fortify us.

Get Your Copy of “Tell Yourself A Better Lie” on Amazon Today!

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    Balancing solitude with social needs: understanding the 30% of high sensitivity individuals and how to manage sensory overload for better health and wellbeing.

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  • Air Purifiers & Sleep

    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 Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝I’ve read that air pollution has a negative effect on sleep quality and duration. Since I live next to a busy road, I was wondering whether I should invest in an air purifier. What are 10Almonds’s views?❞

    Going straight to the science, there are two questions here:

    • Does air pollution negatively affect sleep quality and duration?
    • Does the use of an air purify actually improve the air quality in the way(s) necessary to make a difference?

    We thought we’d have to tackle these questions separately, but we did find one study that addressed your question directly. It was a small study (n=30 if you believe the abstract; n=29 if you read the paper itself—one person dropped out); the results were modest but clear:

    ❝The purifier filter was associated with increased total sleep time for an average of 12 min per night, and increased total time in bed for an average of 19 min per night relative to the placebo.

    There were several sleep and mood outcomes for which no changes were observed, and time awake after sleep onset was higher for the purifier filter. Air quality was better during the high-efficiency particulate air filter condition.

    These findings offer positive indications that environmental interventions that improve air quality can have benefits for sleep outcomes in healthy populations who are not exhibiting clinical sleep disturbances.❞

    Source: Can air purification improve sleep quality? A 2-week randomised-controlled crossover pilot study in healthy adults

    In the above-linked paper’s introduction, it does establish the deleterious effect of air pollution on a wide variety of health metrics, including sleep, this latter evidenced per Caddick et al. (2018): A review of the environmental parameters necessary for an optimal sleep environment

    Now, you may be wondering: is an extra 12 minutes per night worth it?

    That’s your choice to make, but we would argue that it is. We can make many choices in our lives that affect our health slightly for the better or the worse. If we make a stack of choices in a particular direction, the effects will also stack, if not outright compound.

    So in the case of sleep, it might be (arbitrary numbers for the sake of illustration):

    • Get good exercise earlier in the day (+3%)
    • Get good food earlier in the day (+2.5%)
    • Practice mindfulness/meditation before bed (+2.5%)
    • Have a nice dark room (+5%)
    • Have fresh bedding (+2.5%)
    • Have an air purifier running (+3%)

    Now, those numbers are, as we said, arbitrary*, but remember that percentages don’t add up; they compound. So that “+3%” starts being a lot more meaningful than if it were just by itself.

    *Confession: the figure of 3% for the air purifier wasn’t entirely arbitrary; it was based on 100(12/405) = 80/27 ≈ 3, wherein the 405 figure was an approximation of the average total time (in minutes) spent sleeping with placebo, based on a peep at their results graph. There are several ways the average could be reasonably calculated, but 6h45 (i.e., 405 minutes) was an approximate average of those reasonable approximate averages.

    So, 12 minutes is a 3% improvement on that.

    Don’t have an air purifier and want one?

    We don’t sell them, but here’s an example on Amazon, for your convenience

    Take care!

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  • Good to Go – by Christie Aschwanden

    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.

    Many of us may more often need to recover from a day of moving furniture than running a marathon, but the science of recovery can still teach us a lot. The author, herself an endurance athlete and much-decorated science journalist, sets out to do just that.

    She explores a lot of recovery methods, and examines whether the science actually backs them up, and if so, to what degree. She also, in true science journalism style, talks to a lot of professionals ranging from fellow athletes to fellow scientists, to get their input too—she is nothing if not thorough, and this is certainly not a book of one person’s opinion with something to sell.

    Indeed, on the contrary, her findings show that some of the best recovery methods are the cheapest, or even free. She also looks at the psychological aspect though, and why many people are likely to continue with things that objectively do not work better than placebo.

    The style is very easy-reading jargon-free pop-science, while nevertheless being backed up with hundreds of studies cited in the bibliography—a perfect balance of readability and reliability.

    Bottom line: for those who wish to be better informed about how to recover quickly and easily, this book is a treasure trove of information well-presented.

    Click here to check out Good To Go, and always be good to go!

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  • Carrot vs Sweet Potato – 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 carrot to sweet potato, we picked the sweet potato.

    Why?

    Both are great! But there’s a winner in the end:

    Looking at the macros first, sweet potato has more protein carbs, and fiber, and is thus the “more food per food” item. If they are both cooked the same, then the glycemic index is comparable, despite the carrot’s carbs having more sucrose and the sweet potato’s carbs having more starch. We’ll call this category a tie.

    In terms of vitamins, carrots have more of vitamins B9 and K, while sweet potatoes have more of vitamins B1, B2, B3, B5, B6. B7, C, E, and choline. Both are equally high in vitamin A. Thus, the vitamins category is an overwhelming win for sweet potato.

    When it comes to minerals, carrots are not higher in any minerals (unless we count that they are slightly higher in sodium, but that is not generally considered a plus for most people in most places most of the time), while sweet potato is higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Another easy win for sweet potato.

    Adding up the sections makes for a clear win for the sweet potato as the more nutritionally dense option, but as ever, enjoy either or both!

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Take care!

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  • Here’s the latest you need to know about bird flu

    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.

    What you need to know

    • Although bird flu continues to spread in wild birds, livestock, and humans, the risk to the public remains low.
    • The majority of U.S. bird flu cases have been reported in farm workers who had direct contact with infected birds and cattle. Health officials are working to monitor the spread of the virus and improve protections for those most at risk.
    • Recent data suggests that mutations in bird flu viruses could make them more dangerous to humans and potentially increase the risk of a pandemic.
    • On January 6, Louisiana health officials confirmed the first U.S. death from bird flu.

    Throughout 2024, dozens of human cases of H5N1 bird flu were detected as the virus spreads rapidly in livestock. The current risk to humans is low but not nonexistent. Here’s everything you need to know about the current status and future outlook of H5 bird flu in the United States.

    Current U.S. bird flu status (as of January 6, 2025)

    As of January 6, 66 human bird flu cases have been reported in eight states. Over half of all cases are in California. The state’s governor declared a state of emergency as a “proactive” action against bird flu on December 18. 

    On January 6, the Louisiana Department of Health reported the first U.S. bird flu death. The patient, a man over age 65, was previously confirmed to be the first severe bird flu case in the U.S. and the first case linked to backyard flocks. The department emphasized that the risk to the public is low and that no new cases or evidence of human transmission have been detected in the state.

    All but two human bird flu cases this year were in farm workers who were exposed to infected livestock. The exposure source of the remaining cases—one in California and one in Missouri—is unknown. 

    The CDC reported on November 22 that a child in California tested positive for bird flu, the first known pediatric bird flu case in the U.S. However, it is unclear how the child contracted the virus, as they had no known contact with infected animals. 

    To date, there have been no reports of human transmission of bird flu during the current outbreak. Additionally, most human cases have not been severe, and no deaths have been reported. For these reasons, experts are confident that the bird flu risk to humans remains low. 

    “In the short term, there is very little threat,” Dr. Scott Roberts, an infectious diseases specialist with Yale Medicine said. “The risk for the general public is so low,” he emphasized to Yale Medicine.

    How the U.S. is monitoring bird flu 

    The CDC continues to monitor the circulation of bird flu in humans as part of its year-round flu monitoring. The agency is also working to improve protections for farm workers, who are at the highest risk of contracting bird flu.

    In November 2024, the CDC also announced expanded actions and updated guidance for farm workers, including improved access to and training for using personal protective equipment (such as N95 face masks), more rigorous testing procedures, and increased outreach. These updates followed a CDC report finding that 7 percent of participating dairy workers had signs of a recent bird flu infection. A second CDC study, also released in November, found inadequate use of personal protective equipment among dairy workers on farms with bird flu outbreaks. 

    After the H5N1 virus was found in raw milk being sold in California, the U.S. Department of Agriculture announced on December 6 that unpasteurized milk must be tested for bird flu. The USDA order also requires dairy farms with positive bird flu cases to cooperate with health officials in disease surveillance. 

    Is a bird flu pandemic possible?

    In early November, a Canadian teen was hospitalized with bird flu caused by a virus that’s closely related to the H5N1 virus circulating in the U.S. The case has troubled experts for a few reasons. 

    First, it is Canada’s first human bird flu case where the patient was not infected while traveling, and the source of exposure is unknown. Second, the teen experienced severe symptoms and developed a lung infection requiring critical care, raising concern that bird flu infections may be more severe in younger people. 

    The final and biggest concern about the case is that genetic analysis revealed several changes in the virus’s DNA sequence, called mutations, that could potentially make the virus better able to infect humans. Researchers say that two of those mutations could make it easier for the virus to infect humans, and another one may make it easier for the virus to replicate after infecting a human. However, it’s unclear if the changes occurred before or after the teen was infected.

    Scott Hensley, a professor of microbiology at the University of Pennsylvania, told Nature that “this should serve as a warning: this virus has the capacity to switch very quickly into a form that can cause severe disease.”

    Notably, even in this more severe case, there is still no evidence of human transmission, which is necessary for a potential bird flu pandemic. However, the case underscores the risk of new and potentially dangerous mutations emerging as the H5N1 virus continues to spread and multiply. 

    A study published in Science on December 5 found that a genetic change on a protein on the surface of the virus could make it easier for the virus to attach to and infect human cells. But none of the mutations observed in the Canadian case are those identified in the study. 

    Importantly, the researchers stressed that the ability of the virus to attach to a specific part of human cells “is not the only [factor] required for human-to-human transmission of influenza viruses.” 

    How to stay safe

    Most people are not at high risk of being exposed to bird flu. The virus is spreading between animals and from animals to humans through direct contact. The CDC recommends avoiding the consumption of raw milk products and direct contact with wild birds and potentially infected livestock. 

    “Pasteurization kills the bird flu virus and other harmful germs that can be found in raw milk,” says a November 24 California Department of Public Health press release. “CDPH advises consumers not to drink raw milk or eat raw milk products due to the risk of foodborne illnesses.”

    Additionally, although the annual flu shot does not protect against bird flu, getting vaccinated helps prevent infection with seasonal flu and bird flu at the same time. In very rare instances, getting infected by two influenza viruses at the same time can result in a combination of genetic material that produces a new virus. 

    This phenomenon, known as antigenic shift, triggered the 2009 swine flu pandemic.

    Learn more about how to protect yourself and your loved ones against bird flu.

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • The Blue Zones, Second Edition – by Dan Buettner

    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.

    Eat beans & greens, take walks, have a purpose; you can probably list off the top of your head some of the “advices from Blue Zones”, so what makes this book stand out?

    This is perhaps one of the most thoughtful investigations; the author (a National Geographic researcher) toured and researched all the Blue Zones, took many many notes (we get details), and asked a lot of questions that others skipped.

    For example, a lot of books about the Blue Zones mention the importance of community—but they don’t go into much detail of what that looks like… And they certainly don’t tend to explain what we should do about it.

    And that’s because community is often viewed as environmental in a way that we can’t control. If we want to take supplements, eat a certain way, exercise, etc, we can do all those things alone if we want. But if we want community? We’re reliant on other people—and that’s a taboo in the US, and US-influenced places.

    So, one way this book excels is in describing how exactly people foster community in the Blue Zones (hint: the big picture—the form of the community—is different in each place, but the individual actions taken are similar), with particular attention to the roles actively taken on by the community elders.

    In a similar vein, “reduce stress” is good, but what mindsets and mechanisms do they use that are still reproducible if we are not, for example, Okinawan farmers? Again, Buettner delivers in spades.

    Bottom line: this is the Blue Zones book that digs deeper than others, and makes the advices much more applicable no matter where we live.

    Click here to check out The Blue Zones, and build these 9 things into your life!

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  • 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!

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