The Circadian Diabetes Code – by Dr. Satchin Panda

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We have previously reviewed Dr. Panda’s “The Circadian Code” which pertains to the circadian rhythms (yes, plural) in general; this one uses much of the same research, but with a strong focus on the implications for blood sugar management.

It’s first a primer in diabetes (and prediabetes, and, in contrast, what things should look like if healthy). You’ll understand about glucose metabolism and glycogen and insulin and more; you’ll understand what blood sugar readings mean, and you’ll know what an Hb1AC count actually is and what it should look like too, things like that.

After that, it’s indeed about what the subtitle promises: the right times to eat (and what to eat), when to exercise (and how, at which time), and how to optimize your sleep in the context of circadian rhythm and blood sugar management.

You may be wondering: why does circadian rhythm matter for blood sugars? And the answer is explained at some length in the first part of the book, but to oversimplify greatly: your body needs energy all the time, no matter when it was that you last ate. Thus, it has to organize its energy reserves to that at all times you can 1) function, on a cellular level 2) maintain a steady balance of sugar in your blood despite using it at slightly higher or lower levels at different times of day. Because the basal metabolic rate accounts for most of our energy use, the body has to plan for a base rate of so much energy per day, and to do that, it needs to know what a day is. Dr. Panda explains this in detail (the marvels of PER proteins and all that), but basically, that’s the relevance of circadian rhythm.

However, it’s not all theory and biochemistry; there is also a 12-week program to reverse prediabetes and type 2 diabetes (it will not, of course, reverse Type 1 Diabetes, sorry—but the program will still be beneficial even in that case, since more even blood sugars means fewer woes).

They style is friendly and clear, explaining the science simply, yet without patronizing the reader. References are given, with claims sourced in an extensive bibliography.

Bottom line: if you or a loved one have diabetes or prediabetes, or just have a strong desire to avoid getting such and generally keep your metabolic health in good order, this book will definitely help.

Click here to check out The Diabetes Code, and enjoy better blood sugar health than ever!

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  • Tasty Tofu Scramble

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    If you’re trying to eat more plant-based, this is a great way to enjoy a culinary experience that hits the same notes as scrambled egg, with many similar nutritional benefits too, and some of its own!

    You will need

    • 1 cup (10oz) silken tofu
    • ¼ bulb garlic, crushed
    • 1 tbsp nutritional yeast
    • 2 tsp chia seeds
    • 2 tsp dried thyme, or 1 tsp fresh thyme, stripped (i.e. pulled off the stalks)
    • 2 tsp turmeric
    • 2 tsp black pepper, coarse ground
    • 1 tsp red chili flakes
    • ½ tsp MSG, or 1 tsp low-sodium salt
    • Extra virgin olive oil, for frying

    Method

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

    1) Heat a skillet with olive oil in it; if you want a low-calorie option, you can use quite little oil here; the tofu is a lot more forgiving than egg in this regard and is almost impossible to burn unless you actively try. If you don’t want a low-calorie option, feel free to be generous with the oil if you prefer; it’ll go into the tofu and make it fattier, much like egg.

    2) Add the tofu. You can just drop it (carefully) straight in; you don’t need to press it or anything.

    3) Scramble it with a spatula, just the same as you would if it were egg.

    4) Add the rest of the ingredients, mixing them in as you continue to scramble it, until it reaches the desired consistency.

    5) Serve! Serving it on wholegrain toast is a great option—but this dish can also be enjoyed any other way you might use scrambled eggs (including for making egg-fried tofu-fried rice; just stir it into our Tasty Versatile Rice recipe!)

    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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  • How anti-vaccine figures abuse data to trick you

    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 anti-vaccine movement is nearly as old as vaccines themselves. For as long as humans have sought to harness our immune system’s incredible ability to recognize and fight infectious invaders, critics and conspiracy theorists have opposed these efforts. 

    Anti-vaccine tactics have advanced since the early days of protesting “unnatural” smallpox inoculation, and the rampant abuse of scientific data may be the most effective strategy yet. 

    Here’s how vaccine opponents misuse data to deceive people, plus how you can avoid being manipulated.

    Misappropriating raw and unverified safety data

    Perhaps the oldest and most well-established anti-vaccine tactic is the abuse of data from the federal Vaccine Adverse Event Reporting System, or VAERS. The Centers for Disease Control and Prevention and the Food and Drug Administration maintain VAERS as a tool for researchers to detect early warning signs of potential vaccine side effects. 

    Anyone can submit a VAERS report about any symptom experienced at any point after vaccination. That does not mean that these symptoms are vaccine side effects.

    VAERS was not designed to determine if a specific vaccine caused a specific adverse event. But for decades, vaccine opponents have misinterpreted, misrepresented, and manipulated VAERS data to convince people that vaccines are dangerous. 

    Anyone relying on VAERS to draw conclusions about vaccine safety is probably trying to trick you. It isn’t possible to determine from VAERS data alone if a vaccine caused a specific health condition.

    VAERS isn’t the only federal data that vaccine opponents abuse. Originally created for COVID-19 vaccines, V-safe is a vaccine safety monitoring system that allows users to report—via text message surveys—how they feel and any health issues they experience up to a year after vaccination. Anti-vaccine groups have misrepresented data in the system, which tracks all health experiences, whether or not they are vaccine-related.

    The U.S. Department of Defense’s Defense Medical Epidemiology Database (DMED) has also become a target of anti-vaccine misinformation. Vaccine opponents have falsely claimed that DMED data reveals massive spikes in strokes, heart attacks, HIV, cancer, and blood clots among military service members since the COVID-19 vaccine rollout. The spike was due to an updated policy that corrected underreporting in the previous years

    Misrepresenting legitimate studies

    A common tactic vaccine opponents use is misrepresenting data from legitimate sources such as national health databases and peer-reviewed studies. For example, COVID-19 vaccines have repeatedly been blamed for rising cancer and heart attack rates, based on data that predates the pandemic by decades. 

    A prime example of this strategy is a preliminary FDA study that detected a slight increase in stroke risk in older adults after a high-dose flu vaccine alone or in combination with the bivalent COVID-19 vaccine. The study found no “increased risk of stroke following administration of the COVID-19 bivalent vaccines.”

    Yet vaccine opponents used the study to falsely claim that COVID-19 vaccines were uniquely harmful, despite the data indicating that the increased risk was almost certainly driven by the high-dose flu vaccine. The final peer-reviewed study confirmed that there was no elevated stroke risk following COVID-19 vaccination. But the false narrative that COVID-19 vaccines cause strokes persists.

    Similarly, the largest COVID-19 vaccine safety study to date confirmed the extreme rarity of a few previously identified risks. For weeks, vaccine opponents overstated these rare risks and falsely claimed that the study proves that COVID-19 vaccines are unsafe. 

    Citing preprint and retracted studies

    When a study has been retracted, it is no longer considered a credible source. A study’s retraction doesn’t deter vaccine opponents from promoting it—it may even be an incentive because retracted papers can be held up as examples of the medical establishment censoring so-called “truthtellers.” For example, anti-vaccine groups still herald Andrew Wakefield nearly 15 years after his study falsely linking the measles, mumps, and rubella (MMR) vaccine to autism was retracted for data fraud. 

    The COVID-19 pandemic brought the lasting impact of retracted studies into sharp focus. The rush to understand a novel disease that was infecting millions brought a wave of scientific publications, some more legitimate than others. 

    Over time, the weaker studies were reassessed and retracted, but their damage lingers. A 2023 study found that retracted and withdrawn COVID-19 studies were cited significantly more frequently than valid published COVID-19 studies in the same journals. 

    In one example, a widely cited abstract that found that ivermectin—an antiparasitic drug proven to not treat COVID-19—dramatically reduced mortality in COVID-19 patients exemplifies this phenomenon. The abstract, which was never peer reviewed, was retracted at the request of its authors, who felt the study’s evidence was weak and was being misrepresented. 

    Despite this, the study—along with the many other retracted ivermectin studies—remains a touchstone for proponents of the drug that has shown no effectiveness against COVID-19.

    In a more recent example, a group of COVID-19 vaccine opponents uploaded a paper to The Lancet’s preprint server, a repository for papers that have not yet been peer reviewed or published by the prestigious journal. The paper claimed to have analyzed 325 deaths after COVID-19 vaccination, finding COVID-19 vaccines were linked to 74 percent of the deaths. 

    The paper was promptly removed because its conclusions were unsupported, leading vaccine opponents to cry censorship. 

    Applying animal research to humans

    Animals are vital to medical research, allowing scientists to better understand diseases that affect humans and develop and screen potential treatments before they are tested in humans. Animal research is a starting point that should never be generalized to humans, but vaccine opponents do just that.

    Several animal studies are frequently cited to support the claim that mRNA COVID-19 vaccines are dangerous during pregnancy. These studies found that pregnant rats had adverse reactions to the COVID-19 vaccines. The results are unsurprising given that they were injected with doses equal to or many times larger than the dose given to humans rather than a dose that is proportional to the animal’s size. 

    Similarly, a German study on rat heart cells found abnormalities after exposure to mRNA COVID-19 vaccines. Vaccine opponents falsely insinuated that this study proves COVID-19 vaccines cause heart damage in humans and was so universally misrepresented that the study’s author felt compelled to dispute the claims. 

    The author noted that the study used vaccine doses significantly higher than those administered to humans and was conducted in cultured rat cells, a dramatically different environment than a functioning human heart. 

    How to avoid being misled

    The internet has empowered vaccine opponents to spread false information with an efficiency and expediency that was previously impossible. Anti-vaccine narratives have advanced rapidly due to the rampant exploitation of valid sources and the promotion of unvetted, non-credible sources. 

    You can avoid being tricked by using multiple trusted sources to verify claims that you encounter online. Some examples of credible sources are reputable public health entities like the CDC and World Health Organization, personal health care providers, and peer-reviewed research from experts in fields relevant to COVID-19 and the pandemic. 

    Read more about anti-vaccine tactics:

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

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  • Where Nutrition Meets Habits!

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    Where Nutrition Meets Habits…

    This is Claudia Canu, MSc., INESEM. She’s on a mission to change the way we eat:

    Often, diet is a case of…

    • Healthy
    • Easy
    • Cheap

    (choose two)

    She wants to make it all three, and tasty too. She has her work cut out for her, but she’s already blazed quite a trail personally:

    Nine months before turning 40 years old, I set a challenge for myself: Arrive to the day I turn 40 as the best possible version of myself, physically, mentally and emotionally.❞

    ~ Claudia Canu

    In Her Own Words: My Journey To My Healthy 40s

    And it really was quite a journey:

    For those of us who’d like the short-cut rather than a nine-month quasi-spiritual journey… based on both her experience, and her academic and professional background in nutrition, her main priorities that she settled on were:

    • Making meals actually nutritionally balanced, which meant re-thinking what she thought a meal “should” be
    • Making nutritionally balanced meals that didn’t require a lot of skill and/or resources
    • That’s it!

    But, easier said than done… Where to begin?

    She shares an extensive list of recipes, from meals to snacks (I thought I was the only one who made coffee overnight oats!), but the most important thing from her is:

    Claudia’s 10 Guiding Principles:

    1. Buy only fresh ingredients that you are going to cook yourself. If you decide to buy pre-cooked ones, make sure they do not have added ingredients, especially sugar (in all its forms).
    2. Use easy and simple cooking methods.
    3. Change ingredients every time you prepare your meals.
    4. Prepare large quantities for three or four days.
    5. Store the food separately in tightly closed Tupperware.
    6. Organize yourself to always have ready-to-eat food in the fridge.
    7. When hungry, mix the ingredients in the ideal amounts to cover the needs of your body.
    8. Chew well and take the time to taste your food.
    9. Eat foods that you like and enjoy.
    10. Do not overeat but don’t undereat either.

    We have only two quibbles with this fine list, which are:

    About Ingredients!

    Depending on what’s available around you, frozen and/or tinned “one-ingredient” foods can be as nutritional as (if not more nutritional than) fresh ones. By “one-ingredient” foods here we mean that if you buy a frozen pack of chopped onions, the ingredients list will be: “chopped onions”. If you buy a tin of tomatoes, the ingredients will say “Tomatoes” or at most “Tomatoes, Tomato Juice”, for example.

    She does list the ingredients she keeps in; the idea that with these in the kitchen, you’ll never be in the position of “oh, we don’t have much in, I guess it’s a pizza delivery night” or “well there are some chicken nuggets at the back of the freezer”.

    Check Out And Plan: 10 Types Of Ingredients You Should Always Keep In Your Kitchen

    Here Today, Gone Tomorrow?

    Preparing large quantities for three or four days can result in food for one or two days if the food is unduly delicious

    But! Claudia has a remedy for that:

    Read: How To Eliminate Food Cravings And What To Do When They Win

    Anyway, there’s a wealth of resources in the above-linked pages, so do check them out!

    Perhaps the biggest take-away is to ask yourself:

    “What are my guiding principles when it comes to food?”

    If you don’t have a ready answer, maybe it’s time to tackle that—whether Claudia’s way or your own!

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Related Posts

  • The Dirt Cure – by Dr. Maya Shetreat-Klein
  • The Vagina Bible – by Dr. Jen Gunter

    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 vagina is mysterious to most men, and honestly, also to a lot of women. School education on this is minimal, if even extant, and as an adult, everyone’s expected to “just know” stuff. However, here in reality, that isn’t how knowledge works.

    To remedy this, gynecologist Dr. Jen Gunter takes 432 pages to give us the low-down and the ins-and-outs of this remarkable organ that affects, and is affected by, a lot of the rest of our health.

    (On which note, if you think you already know it, ask yourself: could you write 432 pages about it? If not, you’ll probably still learn some things from this book)

    Stylistically, this book is more of a textbook in presentation, but the writing is still very much easy-reading. The focus is mostly on anatomy and physiology, though she does give due attention to relevant healthcare options; what’s good, what’s bad, and what’s just plain unnecessary. In such cases, she always has plenty of science to hand; it’s never just “one woman’s opinion”.

    If the book has a downside, it’s that (based on other reviews) it seems to upset some readers with unwelcome truths, but that’s more in the vein of “she’s right, of course, but I didn’t like reading it”.

    Bottom line: if you have a vagina, or spend any amount of time in close proximity to one, then this is a great book for you.

    Click here to check out The Vagina Bible, and upgrade your knowledge!

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  • How To Avoid Carer Burnout (Without Dropping Care)

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    How To Avoid Carer Burnout

    Sometimes in life we find ourselves in a caregiving role.

    Maybe we chose it. For example, by becoming a professional carer, or even just by being a parent.

    Oftentimes we didn’t. Sometimes because our own parents now need care from us, or because a partner becomes disabled.

    Philosophical note: an argument could be made for that latter also having been a pre-emptive choice; we probably at some point said words to the effect of “in sickness and in health”, hopefully with free will, and hopefully meant it. And of course, sometimes we enter into a relationship with someone who is already disabled.

    But, we are not a philosophy publication, and will henceforth keep to the practicalities.

    First: are you the right person?

    Sometimes, a caregiving role might fall upon you unasked-for, and it’s worth considering whether you are really up for it. Are you in a position to be that caregiver? Do you want to be that caregiver?

    It may be that you do, and would actively fight off anyone or anything that tried to stop you. If so, great, now you only need to make sure that you are actually in a position to provide the care in question.

    It may be that you do want to, but your circumstances don’t allow you to do as good a job of it as you’d like, or it means you have to drop other responsibilities, or you need extra help. We’ll cover these things later.

    It may be that you don’t want to, but you feel obliged, or “have to”. If that’s the case, it will be better for everyone if you acknowledge that, and find someone else to do it. Nobody wants to feel a burden, and nobody wants someone providing care to be resentful of that. The result of such is two people being miserable; that’s not good for anyone. Better to give the job to someone who actually wants to (a professional, if necessary).

    So, be honest (first with yourself, then with whoever may be necessary) about your own preferences and situation, and take steps to ensure you’re only in a caregiving role that you have the means and the will to provide.

    Second: are you out of your depth?

    Some people have had a life that’s prepared them for being a carer. Maybe they worked in the caring profession, maybe they have always been the family caregiver for one reason or another.

    Yet, even if that describes you… Sometimes someone’s care needs may be beyond your abilities. After all, not all care needs are equal, and someone’s condition can (and more often than not, will) deteriorate.

    So, learn. Learn about the person’s condition(s), medications, medical equipment, etc. If you can, take courses and such. The more you invest in your own development in this regard, the more easily you will handle the care, and the less it will take out of you.

    And, don’t be afraid to ask for help. Maybe the person knows their condition better than you, and certainly there’s a good chance they know their care needs best. And certainly, there are always professionals that can be contacted to ask for advice.

    Sometimes, a team effort may be required, and there’s no shame in that either. Whether it means enlisting help from family/friends or professionals, sometimes “many hands make light work”.

    Check out: Caregiver Action Network: Organizations Near Me

    A very good resource-hub for help, advice, & community

    Third: put your own oxygen mask on first

    Like the advice to put on one’s own oxygen mask first before helping others (in the event of a cabin depressurization in an airplane), the rationale is the same here. You can’t help others if you are running on empty yourself.

    As a carer, sometimes you may have to put someone else’s needs above yours, both in general and in the moment. But, you do have needs too, and cannot neglect them (for long).

    One sleepless night looking after someone else is… a small sacrifice for a loved one, perhaps. But several in a row starts to become unsustainable.

    Sometimes it will be necessary to do the best you can, and accept that you cannot do everything all the time.

    There’s a saying amongst engineers that applies here too: “if you don’t schedule time for maintenance, your equipment will schedule it for you”.

    In other words: if you don’t give your body rest, your body will break down and oblige you to rest. Please be aware this goes for mental effort too; your brain is just another organ.

    So, plan ahead, schedule breaks, find someone to take over, set up your cared-for-person with the resources to care for themself as well as possible (do this anyway, of course—independence is generally good so far as it’s possible), and make the time/effort to get you what you need for you. Sleep, distraction, a change of scenery, whatever it may be.

    Lastly: what if it’s you?

    If you’re reading this and you’re the person who has the higher care needs, then firstly:all strength to you. You have the hardest job here; let’s not forget that.

    About that independence: well-intentioned people may forget that, so don’t be afraid to remind them when “I would prefer to do that myself”. Maintaining independence is generally good for the health, even if sometimes it is more work for all concerned than someone else doing it for you. The goal, after all, is your wellbeing, so this shouldn’t be cast aside lightly.

    On the flipside: you don’t have to be strong all the time; nobody should.

    Being disabled can also be quite isolating (this is probably not a revelation to you), so if you can find community with other people with the same or similar condition(s), even if it’s just online, that can go a very, very long way to making things easier. Both practically, in terms of sharing tips, and psychologically, in terms of just not feeling alone.

    See also: How To Beat Loneliness & Isolation

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  • Chili Chestnut, Sweet Apricot, & Whipped Feta Toasts

    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.

    This is a delightful breakfast or light lunch option, full of gut-healthy ingredients and a fair list of healthy polyphenols too.

    You will need

    • ½ baguette, sliced into ½” slices; if making your own, feel free to use our Delicious Quinoa Avocado Bread recipe. If buying shop-bought, a sourdough baguette will likely be the healthiest option, and tasty too.
    • 4 oz feta cheese; if you are vegan, a plant-based version will work in culinary terms, but will have a different (less gut-healthy) nutritional profile, as plant-based cheeses generally use a lot of coconut oil and potato starch, and are not actually fermented.
    • 1 tbsp yogurt; your preference what kind; live-cultured with minimal additives is of course best—and this time, plant-based is also just as good, healthwise, since they are fermented and contain more or less the same beneficial bacteria, and have a good macro profile too.
    • 4 oz precooked chestnuts, finely chopped
    • 6 dried apricots, finely chopped
    • ¼ bulb garlic, grated
    • 2 tsp harissa paste
    • 1 tsp black pepper, coarse ground
    • ¼ tsp MSG or ½ tsp low-sodium salt
    • Extra virgin olive oil, for frying
    • Optional garnish: finely chopped chives

    Method

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

    1) Combine the feta and yogurt in a small, high-speed blender and process into a smooth purée. If it isn’t working, add 1 tbsp kettle-hot water and try again.

    2) Heat the oil in a skillet over a medium heat; add the garlic and when it starts to turn golden, add the chestnuts and harissa, as well as the black pepper and MSG/salt. Stir for about 2 minutes, and then stir in the apricots and take it off the heat.

    3) Toast the baguette slices under the grill. If you’re feeling bold about the multitasking, you can start this while still doing the previous step, for optimal timing. If not, simply doing it in the order presented is fine.

    4) Assemble: spread the whipped feta over the toast; add the apricot-chestnut mixture, followed by the finely chopped chives if using, and serve immediately:

    Enjoy!

    Want to learn more?

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

    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

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