The Daily Stoic – by Ryan Holiday & Stephen Hanselman

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What’s this, a philosophy book in a health and productivity newsletter? Well, look at it this way: Aristotle basically wrote the “How To Win Friends And Influence People” of his day, and Plato before him wrote a book about management.

In this (chiefly modern!) book, we see what the later Stoic philosophers had to say about getting the most out of life—which is also what we’re about, here at 10almonds!

We tend to use the word “stoic” in modern English to refer to a person who is resolute in the face of hardship. The traditional meaning does encompass that, but also means a lot more: a whole, rounded, philosophy of life.

Philosophy in general is not an easy thing into which to “dip one’s toe”. No matter where we try to start, it seems, it turns out there were a thousand other things we needed to read first!

This book really gets around that. The format is:

  • There’s a theme for each month
  • Each month has one lesson per day
  • Each daily lesson starts with some words from a renowned stoic philosopher, and then provides commentary on such
  • The commentary provides a jumping-off point and serves as a prompt to actually, genuinely, reflect and apply the ideas.

Unlike a lot of “a year of…” day-by-day books, this is not light reading, by the way, and you are getting a weighty tome for your money.

But, the page-length daily lessons are indeed digestible—which, again, is what we like at 10almonds!

Get your copy of The Daily Stoic at Amazon today!

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  • How Your Brain Chooses What To Remember

    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.

    During the day, your brain is simply too busy to encode memories without interfering with normal processing. At night, however…

    The filing system

    The brain decides which memories to keep based on significance, using sharp brain wave ripples as an internal bookmarking system. Everyday memories fade, while important events are tagged in this manner for consolidation during sleep.

    How does it do this? It starts in the hippocampus, which records experiences during wakefulness and replays them repeatedly at high speed during sleep, preparing them for transfer to the neocortex.

    How do we know? Uniform Manifold Approximation & Projection (UMAP) for dimension reduction is a tool that condenses 400-dimensional neural activity data into 3D for visualization. Mice navigating a maze showed hippocampal activity encoding location and learning progression; it also showed neural patterns reflecting maze layout and task mastery.

    What this means in practical terms: you need to get good sleep if you don’t want to lose your memories!

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

    How To Boost Your Memory Immediately (Without Supplements)

    Take care!

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  • Super Joints – by Pavel Tsatsouline

    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.

    For those of us for whom mobility and pain-free movement are top priorities, this book has us covered. So what’s different here, compared to your average stretching book?

    It’s about functional strength with the stretches. The author’s background as a special forces soldier means that his interest was not in doing arcane yoga positions so much as being able to change direction quickly without losing speed or balance, get thrown down and get back up without injury, twist suddenly without unpleasantly wrenching anything (of one’s own, at least), and generally be able to take knocks without taking damage.

    While we are hopefully not having to deal with such violence in our everyday lives, the robustness of body that results from these exercises is one that certainly can go a long way to keep us injury-free.

    The exercises themselves are well-described, clearly and succinctly, with equally clear illustrations.

    Note: the paperback version is currently expensive, probably due to supply and demand, but if you select the Kindle version, it’s much cheaper with no loss of quality (because the illustrations are black-on-white line-drawings and very clear; perfect for Kindle e-ink)

    The style of the book is very casual and conversational, yet somehow doesn’t let that distract it from being incredibly information dense; there is no fluff here, just valuable guidance.

    Bottom line: if you would like to be more robust with non-nonsense exercises, then this book is a fine choice.

    Click here to check out Super Joints, and make yours flexible and strong!

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  • What To Eat, Take, And Do Before A Workout

    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 to eat, take, and do before a workout

    We’ve previously written about how to recover quickly after a workout:

    Overdone It? How To Speed Up Recovery After Exercise

    Today we’ll look at the flipside: how to prepare for exercise.

    Pre-workout nutrition

    As per what we wrote (and referenced) above, a good dictum is “protein whenever; carbs after”. See also:

    Pre- versus post-exercise protein intake has similar effects on muscular adaptations

    It’s recommended to have a light, balanced meal a few hours before exercising, though there are nuances:

    International society of sports nutrition position stand: nutrient timing

    Hydration

    You will not perform well unless you are well-hydrated:

    Influence of Dehydration on Intermittent Sprint Performance

    However, you also don’t want to just be sloshing around when exercising because you took care to get in your two litres before hitting the gym.

    For this reason, quality can be more important than quantity, and sodium and other electrolytes can be important and useful, but will not be so for everyone in all circumstances.

    Here’s what we wrote previously about that:

    Are Electrolyte Supplements Worth It?

    Pre-workout supplements

    We previously wrote about the use of creatine specifically:

    Creatine: Very Different For Young & Old People

    Caffeine is also a surprisingly effective pre-workout supplement:

    International society of sports nutrition position stand: caffeine and exercise performance

    Depending on the rate at which you metabolize caffeine (there are genes for this), the effects will come/go earlier/later, but as a general rule of thumb, caffeine should work within about 20 minutes, and will peak in effect 1–2 hours after consumption:

    Nutrition Supplements to Stimulate Lipolysis: A Review in Relation to Endurance Exercise Capacity

    Branched Chain Amino Acids, or BCAAs, are commonly enjoyed as pre-workout supplement to help reduce creatine kinase and muscle soreness, but won’t accelerate recovery:

    The effect of branched-chain amino acid on muscle damage markers and performance following strenuous exercise: a systematic review and meta-analysis

    …but will help boost muscle-growth (or maintenance, depending on your exercise and diet) in the long run:

    Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans

    Where can I get those?

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

    There are also many multi-nutrient pre-workout supplements on the market (like the secondary product offered with the BCAA above). We’d need a lot more room to go into all of those (maybe we’ll include some in our Monday Research Review editions), but meanwhile, here’s some further reading:

    The 11 Best Pre-Workout Supplements According to a Dietitian

    (it’s more of a “we ranked these commercial products” article than a science article, but it’s a good starting place for understanding about what’s on offer)

    Enjoy!

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Related Posts

  • The Happy Menopause – by Jackie Lynch
  • Is Sugar The New Smoking?

    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 😎

    ❝Could you do a this or that of which. Is worse, smoking cigarettes or having a sweet tooth? Also, perhaps have us evaluate one part of newsletter at a time, rather than overall. I especially appreciate your book reviews and often find them through my library system.❞

    We’re glad you enjoy the book reviews! We certainly enjoy reading many books to write about them for you.

    As for the idea having readers evaluate one part of the newsletter at a time, rather than overall, there is a technical limitation that embedded polls are very large, data-wise, so if we were to do a poll for each section, the email would then get clipped by gmail and other email providers. However, you are always more than welcome to do as you’ve done, and include comments about what section(s) you took the most value from.

    Now, onto your main question/request: as it doesn’t quite fit the usual format for our This vs That section, we’ve opted to do it as a main feature here 🙂

    So, let’s get into it…

    Not a zero-sum game

    First, let’s be clear that for most people there is no pressing reason that this should be an either/or decision. There is nothing inherent to quitting either one that makes the other loom larger.

    However, that said, if you’re (speaking generally here, and not making any presumptions about the asker) currently smoking regularly and partaking of a lot of added sugar, then you may be wondering which you should prioritize quitting first—as it is indeed generally recommended to only try to quit one thing at a time.

    Indeed, we wrote previously, as a guideline for “what to do in one what order”:

    Not sure where to start? We suggest this order of priorities, unless you have a major health condition that makes something else a higher priority:

    1. If you smoke, stop
    2. If you drink, reduce, or ideally stop
    3. Improve your diet

    About that diet…

    Worry less about what to exclude, and instead focus on adding more variety of fruit/veg.

    See also: Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)

    That said, if you’re looking for things to cut, sugar is a top candidate (and red meat is in clear second place albeit some way below)

    That’s truncated from a larger list, but those were the top items.

    You can read the rest in full, here: The Best Few Interventions For The Best Health: These Top 5 Things Make The Biggest Difference

    The flipside of this “you can quit both” reality is that the inverse is also true: much like how having one disease makes it more likely we will get another, unhealthy habits tend to come in clusters too, as each will weaken our resolve with regard to the others. Thus, there is a sort of “comorbidity of habits” that occurs.

    The good news is: the same can be said for healthy habits, so they (just like unhealthy habits) can support each other, stack, and compound. This means that while it may seem harder to quit two bad habits than one, in actual fact, the more bad habits you quit, the more it’ll become easy to quit the others. And similarly, the more good habits you adopt, the more it’ll become easy to adopt others.

    See also: How To Really Pick Up (And Keep!) Those Habits

    So, let’s keep that in mind, while we then look at the cases against smoking, and sugar:

    The case against smoking

    This is perhaps one of the easiest cases to make in the entirety of the health science world, and the only difficult part is knowing where to start, when there’s so much.

    The World Health Organization leads with these key facts, on its tobacco fact sheet:

    • Tobacco kills up to half of its users who don’t quit.
    • Tobacco kills more than 8 million people each year, including an estimated 1.3 million non-smokers who are exposed to second-hand smoke.
    • Around 80% of the world’s 1.3 billion tobacco users live in low- and middle-income countries.
    • In 2020, 22.3% of the world’s population used tobacco: 36.7% of men and 7.8% of women.
    • To address the tobacco epidemic, WHO Member States adopted the WHO Framework Convention on Tobacco Control (WHO FCTC) in 2003. Currently 182 countries are Parties to this treaty.
    • The WHO MPOWER measures are in line with the WHO FCTC and have been shown to save lives and reduce costs from averted healthcare expenditure.

    Source: World Health Organization | Tobacco

    Now, some of those are just interesting sociological considerations (well, they are of practical use to the WHO whose job it is to offer global health policy guidelines, but for us at 10almonds, with the more modest goal of helping individual people lead their best healthy lives, there’s not so much that we can do with the Framework Convention on Tobacco Control, for example), but for the individual smoker, the first two are really very serious, so let’s take a closer look:

    ❝Tobacco kills up to half of its users who don’t quit.❞

    A bold claim, backed up by at least three very large, very compelling studies:

    ❝Tobacco kills more than 8 million people each year, including an estimated 1.3 million non-smokers who are exposed to second-hand smoke.

    The WHO’s cited source for this was gatekept in a way we couldn’t access (and so probably most of our readers can’t either), but take a look at what the CDC has to say for the US alone (bearing in mind the US’s population of a little over 300,000,000, which is just 3.75% of the global population of a little over 8,000,000,000):

    smoking causes more than 480,000 deaths [in the US] annually, with an estimated 41,000 deaths from secondhand smoke exposure, and it can reduce a person’s life expectancy by 10 years. Quitting smoking before the age of 40 reduces the risk of dying from smoking-related disease by about 90%❞

    If we now remember that third bullet point, that said “Around 80% of the world’s 1.3 billion tobacco users live in low- and middle-income countries.”, then we can imagine the numbers are worse for many other countries, including large-population countries that have a lower median income than the US, such as India and Brazil.

    Source for the CDC comment: Tobacco-Related Mortality

    See also: AAMC | Smoking is still the leading cause of preventable death in the U.S.

    We only have so much room here, but if that’s not enough…

    More than 100 reasons to quit tobacco

    The case against sugar

    We reviewed an interesting book about this:

    The Case Against Sugar – by Gary Taubes

    But suffice it to say, added sugar is a big health problem; not in the same league as tobacco, but it’s big, because of how it messes with our metabolism (and when our metabolism goes wrong, everything else goes wrong):

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

    The epidemiology of sugar consumption and related mortality is harder to give clear stats about than smoking, because there’s not a clear yes/no indicator, and cause and effect are harder to establish when the waters are so muddied by other factors. But for comparison, we’ll note that compared to the 480,000 deaths caused by tobacco in the US annually, the total death to diabetes (which is not necessarily “caused by sugar consumption”, but there’s at least an obvious link when it comes to type 2 diabetes and refined carbohydrates) was 101,209 deaths due to diabetes in 2022:

    National Center for Health Statistics | Diabetes

    Now, superficially, that looks like “ok, so smoking is just under 5x more deadly”, but it’s important to remember that almost everyone eats added sugar, whereas a minority of people smoke, and those are mortality per total US population figures, not mortality per user of the substance in question. So in fact, smoking is, proportionally to how many people smoke, many times more deadly than diabetes, which currently ranks 8th in the “top causes of death” list.

    Note: we recognize that you did say “having a sweet tooth” rather than “consuming added sugar”, but it’s worth noting that artificial sweeteners are not a get-out-of-illness-free card either:

    The Problem With Sweeteners

    Let’s get back to sugar though, as while it’s a very different beast than tobacco, it is arguably addictive also, by multiple mechanisms of addiction:

    The Not-So-Sweet Science Of Sugar Addiction

    That said, those mechanisms of addiction are not necessarily as strong as some others, so in the category of what’s easy or hard to quit, this is on the easier end of things—not that that means it’s easy, just, quitting many drugs is harder. In any case, it can be done:

    When It’s More Than “Just” Cravings: Beat Food Addictions!

    In summary

    Neither are good for the health, but tobacco is orders of magnitude worse, and should be the priority to quit, unless your doctor(s) tell you otherwise because of your personal situation, and even then, try to get multiple opinions to be sure.

    Take care!

    Don’t Forget…

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  • This Book May Save Your Life – by Dr. Karan Rajan

    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 title is a bold sell, but the book does include a lot of information about what can go wrong in your body, and how those things can be avoided.

    What it’s not: a reiteration of Dr. Michael Greger’s “How Not To Die“. It’s not dense medical information, and it doesn’t cite papers at a rate of ten per page.

    What it is: an easy-reading tour guide of the human body and its many quirks and foibles, and how we can leverage those to our benefit. On which note…

    Hopefully, your insides will never see the light of day, but this author is a general surgeon and as such, is an experienced and well-qualified tour guide. Here, we learn about everything from the long and interesting journey through our gut, to the unique anatomical features and liabilities of the brain. From the bizarre oddities of the genitals, to things most people don’t know about the process of death.

    The style of the book is very casual, with lots of short sections (almost mini chapters-within-chapters, really) making for very light reading—and certainly enjoyable reading too, unless you are inclined to squeamishness.

    Bottom line: in honesty, the book is more informative than it is instructional, though it does contain the promised health tips too. With that in mind, it’s a very enjoyable and educational read, and we do recommend it.

    Click here to check out This Book May Save Your Life, and learn more about your own weird and wonderful body!

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  • Cold Weather Health Risks

    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 Are Cold; Few Are Frozen

    Many of those of us in the Northern Hemisphere are getting hit with a cold spell around now. How severe that may be depends on more precisely where we are, but it’s affecting a lot of people. So, with apologies to our readers in Australia, we’re going to do a special on that today.

    Acute cold is, for most people, good for the health:

    A Cold Shower A Day Keeps The Doctor Away?

    Persistent cold, not so much. Let’s look at the risks, and what can be done about them…

    Hypothermia

    It kills. Don’t let it kill you or your loved ones.

    And, this is really important: it doesn’t care whether you’re on a mountain or not.

    In other words: a lot of people understand (correctly!) that hypothermia is a big risk to hikers, climbers, and the like. But if the heating goes out in your house and the temperature drops for long enough before the heating is fixed, you can get hypothermia there too just the same if you’re not careful.

    How cold is too cold? It doesn’t even have to be sub-zero. According to the CDC, temperatures of 4℃ (40℉) can be low enough to cause hypothermia if other factors combine:

    CDC | Prevent Hypothermia & Frostbite you can also see the list of symptoms to watch out for, there!

    Skin health

    Not generally an existential risk, but we may as well stay healthy as not!

    Cold air often means dry air, so use a moisturizer with an oil base (if you don’t care for fancy beauty products, ordinary coconut oil is top-tier).

    Bonus if you do it after a warming bath/shower!

    Heart health

    Cold has a vasconstricting effect; that is to say, it causes the body’s vasculature to shrink, increasing localized blood pressure. If it’s a cold shower as above, that can be very invigorating. If it’s a week of sub-zero temperatures, it can become a problem.

    ❝Shoveling a little snow off your sidewalk may not seem like hard work. However, […] combined with the fact that the exposure to cold air can constrict blood vessels throughout the body, you’re asking your heart to do a lot more work in conditions that are diminishing the heart’s ability to function at its best.❞

    Source: Snow shoveling, cold temperatures combine for perfect storm of heart health hazards

    If you have a heart condition, please do not shovel snow. Let someone else do it, or stay put.

    And if you are normally able to exercise safely? Unless you’re sure your heart is in good order, exercising in the warmth, not the cold, seems to be the best bet.

    See also: Heart Attack: His & Hers (Be Prepared!)can you remember which symptoms are for which sex? If not, now’s a good time to refresh that knowledge.

    Immune health

    We recently discussed how cold weather indirectly increases the risk of respiratory viral infection:

    The Cold Truth About Respiratory Infections

    So, now’s the time to be extra on-guard about that.

    See also: Beyond Supplements: The Real Immune-Boosters!

    Balance

    Icy weather increases the risk of falling. If you think “having a fall” is something that happens to other/older people, please remember that there’s a first time for everything. Some tips:

    • Walk across icy patches with small steps in a flat-footed fashion like a penguin.
      • It may not be glamorous, but neither is going A-over-T and breaking (or even just spraining) things.
    • Use a handrail if available, even if you don’t think you need to.

    You can also check out our previous article about falling (avoiding falling, minimizing the damage of falling, etc):

    Fall Special: Some Fall-Themed Advice

    Take care!

    Don’t Forget…

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

    Learn to Age Gracefully

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