The Diabetes Code – by Dr. Jason Fung

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Cure this serious disease with diet!” is often a bold-claim that overreaches scientific rigor, but in this case, it’s well-established as scientifically valid.

Caveat up-front: the only known circumstance in which this won’t work is if you have comorbidities that prevent you from following the advice.

You may be wondering: is this just the Mediterranean diet again? The answer is that the Mediterreanean diet (or similar) is part of it. But there’s a lot more to this book than that.

Dr. Fung explains to us a lot of the physiology of type 2 diabetes; how insulin resistance occurs, how it becomes a vicious cycle that we get locked into, and how to escape it.

  • We learn about the role of fructose, and why fruit is very healthful whereas high-fructose corn syrup and similars are very much not.
  • We learn about the role of the liver in glycogen metabolism, and how to un-fatty a fatty liver. Good news: the liver has famously strong self-regenerative abilities, if we give it a break to allow it to do so!
  • We learn why portion control doesn’t work, and why intermittent fasting does (here be science).

Dr. Fung’s very readable explanations are free from needless jargon while not dumbing down. The writing style is clear and direct: “this happens this way”, “do this, not that”, etc.

Bottom line: if you have type 2 diabetes and would like to not have that (or if you are pre-diabetic and would like to avoid diabetes) this is a book for you. If you are in great metabolic health and would like to stay that way as you get older, then this is a book for you too.

Click here to check out The Diabetes Code, and get/keep your metabolic health in order!

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Recommended

  • Dr. Suzanne Steinbaum’s Heart Book – by Dr. Suzanne Steinbaum
  • The Burden of Getting Medical Care Can Exhaust Older Patients
    Susanne Gilliam’s ordeal with America’s complex health system reveals the exhausting reality for many seniors managing multiple medical appointments and care.

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  • Shoe Wear Patterns: What They Mean, Why It Matters, & How To Fix It

    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 look under your shoes, do you notice how the tread is worn more in some places than others? Specific patterns of shoe wear correspond to how our body applies force, weight, and rotational movement. This reveals how we move, and uneven wear can indicate problematic movement dynamics.

    The clues in your shoes

    Common shoe wear patterns include:

    • Diagonal wear on the outside of the heel: caused by foot angle, leg position, and instability, leading to joint stress.
    • Rotational wear at specific points: due to internal or external rotation, often originating from the hip, pelvis, or torso.
    • Wear above the big toe: caused by excessive toe lifting, often associated with a “lighter” or kicking leg.

    Fixing movement issues to prevent wear involves correcting posture, improving balance, and adjusting how the legs land during walking/running.

    Key fixes include:

    • Aligning the center of gravity properly to prevent leg overcompensation.
    • Ensuring feet land under the hips and not far in front.
    • Stabilizing the torso to avoid unnecessary rotation.
    • Engaging the glutes effectively to reduce hip flexor dominance and improve leg mechanics.
    • Maintaining even weight distribution on both legs to prevent excessive lifting or twisting.

    Posture and walking mechanics are vital to reducing uneven wear, but meaningful, lasting change takes time and focused effort, to build new habits.

    For more on all this plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like to read:

    Steps For Keeping Your Feet A Healthy Foundation

    Take care!

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  • 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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  • Comfortable with Uncertainty – by Pema Chödrön

    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 book is exactly what the subtitle claims it to be: 108 teachings on cultivating fearlessness and compassion. They are short extracts, entire of themselves, taken from Chödrön’s wider work and arranged to offer her insights and advices on this one topic, in one place.

    It is worth noting, by the way, that the author is a Buddhist nun, and as such, the principles and practices are Buddhist in origin. If that’s a problem for you, then this book will not be for you. It does not, however, require that the reader be Buddhist to benefit, simply that one has a will to be calm in the face of chaos, and yet not indifferent—rather, to take on the challenges of life with a whole heart.

    And about that compassion? This is about alleviating suffering; your own, and the suffering in the world as a whole, increasingly uncertain as this world is. And being brave enough to do that, in a world that is not always gentle.

    The style is idiosyncratic, and you will likely love it or hate it. If you love it, then you will find this book at once both soothing and empowering; if not, you will put the book down and pick up a book on CBT or something instead.

    Bottom line: this book absolutely does deliver on its title/subtitle promises—provided you, dear reader, internalize it and practise it.

    Click here to check out Comfortable with Uncertainty, and get comfortable with uncertainty!

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Related Posts

  • Dr. Suzanne Steinbaum’s Heart Book – by Dr. Suzanne Steinbaum
  • Somatic Exercises For Nervous System Regulation – by Rose Kilian

    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.

    We’ve written before about the vagus nerve, its importance, and how to make use of it, but it’s easy to let it slip from one’s mind when it comes to exercises. This book fixes that!

    The promised 35 exercises are quite a range, and are organized into sections:

    • Revitalizing through breath
    • Stress and tension release
    • Spinal and postural health
    • Mindfulness and grounding
    • Movements for flexibility
    • Graceful balance and focus

    While it’s not necessary to do all 35 exercises, it’s recommended to do at least some from each section, to “cover one’s bases”, and enjoy the best of all worlds.

    The exercises are drawn from many sources, but tai chi and yoga are certainly the most well-represented. Others, meanwhile, are straight from physiotherapy or are things one might expect to be advised at a neurology consultation.

    Bottom line: if you’d like to take better care of your vagus nerve, the better for it to take care of you, this book can certainly help with that.

    Click here to check out Somatic Exercises For Nervous System Regulation, and take care of yourself!

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  • Leek vs Scallions – 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 leek to scallions, we picked the leek.

    Why?

    In terms of macros, scallions might have a point: scallions have the lower glycemic index, thanks to leek having more carbs for the same amount of fiber. That said, leek already has a low glycemic index, so this is not a big deal.

    When it comes to vitamins, leek has more of vitamins B1, B2, B3, B5, B6, B9, E, and choline, while scallions have more of vitamins A, C, and K. Noteworthily, a cup of chopped leek already provides the daily dose of vitamins A and K, and the difference in levels of vitamin C is minimal. All in all, an easy 8:3 win for leeks here, even without taking that into account.

    In the category of minerals, leek has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and selenium, while scallions have a little more zinc.

    Both of these allium-family plants (i.e., related to garlic) have an abundance of polyphenols, especially kaempferol.

    Of course, enjoy whatever goes best with your meal, but if you’re looking for nutritional density, then leek is where it’s at.

    Want to learn more?

    You might like to read:

    The Many Health Benefits Of Garlic

    Take care!

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  • Astrology, Mental health and the Economics of Well Being

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    Ultimately can the mental health system single-handedly address the concerns of inequality and economic access in society?

    Around 75 per cent of the Indian population lives in rural areas, but their access to quality mental health care is limited and traditional approaches continue to be in use. The shortage is to such a large extent that there are only  0.7 physicians per 1000 population and only one psychiatrist for every 343,000 Indians. While over the years the mental health sector has seen major developments, like the 2017 mental health care act. This act establishes equal access for all citizens, to avail government-run or funded mental health services in the country. However, it does not bridge the gap in society as the majority of the population remains deeply unaware or unable to access these services. 

    While the uncertainties of the pandemic brought mental wellbeing to the forefront, the national budget for the sector dropped, making this an issue of human rights. This accessibility to services is further corroborated by the recurring financial expenses of medications and frequent visits to government clinics. The cost of sessions is steep and a single session is not ideal. Spending exorbitant amounts on healthcare is a burden most families can’t afford leading to debt. In the absence of insurance and healthcare schemes and provisions, therapy remains a luxury to many Indians.

    Economic struggles are only one of the causes of this discerning gap in the mental health sector. Barriers caused by sexuality, gender, caste and religion also play a major role in mediating people’s perception and access to therapeutic services. The persistent stigma surrounding mental health, especially in India continues to be a hindrance to seeking help. The supernatural inhibitions and disparity in knowledge across communities only create more confusion. The notion that mental well being is an optional expense is popular, even though the country’s population is in a dire state. Data collected in a WHO report found that nearly 15 per cent of Indian adults need active intervention for one or more mental health issues.

    The population disregards the very prevalence of such mental disorders and more than often finds it fruitless to receive treatment. Some who are open-minded fail to afford the hiked fees that therapists in urban settings charge, leaving them with no option. While for years Indians attributed the systemic weakness of the mental health system to the people’s attitudes, a 2016 survey showed more than 42% of people have positive attitudes toward mental wellbeing and treatment. While the skeptics remain, these underprivileged sections of society too struggle to gain the accessibility they deserve.

    This is where astrology, tarot card reading and other spiritual practices, have created a market for themselves in the well-being industry. The sceptics, and those from poor socio-economic backgrounds resort to these local and easily accessible ways of coping, to instil the faith they so desperately need. Astrology is a layman’s substitute for therapy, or for some even a supplement when they cannot afford extended periods of treatment. Visiting a local astrologer in many ways breeds the self-awareness one would expect from a session in therapy. These practices even hold certain similarities to actual psychotherapy settings, in the way they define, and alleviate aspects of one’s personality and behaviour.

    Very often one simply needs an explanation, or an answer to the ‘why’ no matter how scientifically rooted that response truly is. Astrologers impart a level of faith, that things will get better. For those in rural areas, struggling to provide the bare necessities to their family affording therapy is impossible, so their local psychic, astrologer or pandit becomes their anchor during emotional duress. Tarot cards and other practices primarily focus on the future and act as a guide point for how to deal with the things ahead. For a farmer coping with anxiety, access to anti-anxiety medication is strained, and so is therapy. His best bet remains to consult his next-door jyotish about his burdens.

    A famous clinician Caroline Hexdall in an interview said that “ Part of the popularity of astrology and tarot today has to do with their universal nature”. With growing technology and the pervasiveness of social media, people can gain easy access to self-care and astrology resources. Apps and web pages provide daily tarot cards, zodiac signs readings and astrological predictions for people, and almost serve the purpose of a therapist. Is reading the lines on our palm, and checking the alignment of the stars enough to cure the mental illness they undergo? Is it a solution or a quick fix as a consequence of an ignorant healthcare system?

    Several studies have also shown the deteriorating effects of depending on astrology. Cases of worsening and onset of depression, anxiety and personality disorders are common for those who use astrology as more than just a temporary coping mechanism. It also becomes a source of losing control, as every feeling is attributed to fate and destiny, instilling a sense of helplessness. Ultimately can the mental health system single-handedly address the concerns of inequality and economic access in society?

    Maahira Jain is a third-year student at Ashoka University studying Psychology and Media studies. She is a movie buff and is extremely passionate about writing and traveling.

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

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