The Disordered Mind – by Dr. Eric Kandel

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We don’t generally include author bios in these reviews, but it’s worth mentioning that Dr. Kandel won the Nobel Prize in Physiology/Medicine, for studies related to the topics in this book.

The premise in this book is as per the subtitle: what unusual brains tell us about ourselves. He assumes that the reader has a “usual” brain, but if you don’t, then all is not lost, and in fact he probably talks about your brain in the book too.

Examining the brains of people with conditions ranging from autism to Alzheimer’s, schizophrenia to Parkinson’s, or even such common things as depression and anxiety and addiction, tells us a lot about what in our brain (anatomically and physiologically) is responsible for what, and how those things can be thrown out of balance.

By inference, that also tells us how to keep things from being thrown out of balance. Even if the genetic deck is stacked against you, there are still things that can be done to avoid actual disease. After all, famously, “genes load the gun, but lifestyle pulls the trigger”.

Dr. Kandel writes in a clear and lucid fashion, such that even the lay reader can quite comfortably learn about such things as prion-folding and inhibitory neurons and repressed transcription factors and more.

Bottom line: if you’d like to understand more about what goes wrong and how and why and what it means for your so-far-so-good healthy brain, this is the book for that.

Click here to check out The Disordered Mind, and understand more!

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  • New Year, New Health Habits?

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    It’s that time of the year, and many of us hope to make this our healthiest year yet—or at least significantly improve it in some particular area that’s important to us! So, what news from the health world?

    The rise of GLP-1 agonists continues

    GLP-1 agonists have surged in popularity in the past year, and it looks like that trend is set to continue in the new one. The title of the below-linked pop-science article is slightly misleading, it’s not “almost three quarters of UK women”, but rather, “72% of the women using the digital weight loss platform Juniper”, which means the sample is confined to people interested in weight loss. Still, of those interested in weight loss, 72% is a lot, and the sample size was over 1000:

    Read in full: New Year, new approach to weight loss: Almost three quarters of UK women are considering using GLP-1s in 2025

    Related: 5 ways to naturally boost the “Ozempic Effect” ← these natural methods “hack” the same metabolic pathways as GLP-1 agonists do (it has to do with incretin levels), causing similar results

    The lesser of two evils

    Smoking is terrible, for everything. Vaping is… Not great, honestly, but as the below-discussed study shows, at the very least it results in much less severe respiratory symptoms than actual smoking. For many, vaping is a halfway-house to actually quitting; for some, it’s just harm reduction, and that too can be worthwhile.

    We imagine that probably very few 10almonds readers smoke cigarettes, but we know quite a few use cannabis, which is discussed also:

    Read in full: Switching to e-cigarettes may ease respiratory symptoms, offering hope for smokers

    Related: Vaping: A Lot Of Hot Air? ← we look at the pros, cons, and popular beliefs that were true a little while ago but now they’re largely not (because of regulatory changes re what’s allowed in vapes)

    Sometimes, more is more

    The below-linked pop-science article has a potentially confusingly-worded title that makes it sound like increased exercise duration results in decreasing marginal returns (i.e., after a certain point, you’re getting very limited extra benefits), but in fact the study says the opposite.

    Rather, increased moderate exercise (so, walking etc) results in a commensurately decreasing weight and a decreasing waistline.

    In short: walk more, lose more (pounds and inches). The study examined those who moved their bodies for 150–300 minutes per week:

    Read in full: Increased exercise duration linked to decreasing results in weight and waistline

    Related: The Doctor Who Wants Us To Exercise Less, & Move More

    Take care!

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  • Increase Your Muscle Mass Boost By 26% (No Extra Effort, No Supplements)

    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.

    You’ve probably seen this technology advertised, but the trick is in how it’s used (which is not how most people use it).

    It’s about neuromuscular electrical stimulation (NMES), also called electrical muscle stimulation (EMS); in other words, those squid-like electrode kits that promise “six-pack abs without exercise”, by stimulating the muscles for you—using the exact same tech as for transcutaneous electrical nerve stimulation (TENS), for pain relief.

    Do they work for pain relief? Yes, for many people in any case. But that’s beyond the scope of today’s article.

    Do they work for building muscles as advertised? No. The limiting factor is that they can’t fully exert the muscles in the same way actual exercise can, because of the limitations to how much electrical current can safely be applied.

    However…

    The cyborgization of your regular workout

    A meta-analysis of 13 studies compared two [meta-]groups of exercisers:

    • Group 1 doing conventional resistance training
    • Group 2 doing the same resistance training, plus NMES at the same time (specifically: NMES of the same muscles being used in the workout)

    The analysis had two output variables: strength and muscle mass

    What they found: group 2 enjoyed more than 31% greater strength gains, and 26% greater muscle mass gains, from the same training over the same period of time.

    Of course, one of the biggest challenges to strength gain and muscle mass gain is hitting a plateau, so it’s worth noting that when they looked at training periods ranging from 2 weeks to 16 weeks, longer durations yielded better results—it is, it seems, the gift that keeps on giving.

    You can find the paper here (which also explains how they analysed data from 13 different studies to get one coherent set of results):

    The additive effect of neuromuscular electrical stimulation and resistance training on muscle mass and strength

    How it works and why it matters

    While the paper itself does not go into how it works, a reasonable hypothesis is that it works by “confusing” the muscles—because they are receiving mixed signals (one set from your brain, one set from the electrodes), with fast- and slow-twitch muscle fibers both working at the same time.

    Another way to “confuse” the muscles is by High Intensity [Interval] Resistance Training (HIRT)—which is basically High Intensity Interval Training (HIIT), but for resistance training specifically.

    See: How To Do HIIT (Without Wrecking Your Body) and HIIT, But Make It HIRT

    Now, we want to confuse our muscles, not our readers, so if that’s all too much to juggle at once, just pick one and go with it. But today’s article is about the RT+NEMS combination, so perhaps you’ll pick that.

    Why it matters: as we get older, sarcopenia (the loss of muscle mass) becomes more of an issue, and even if we’re not inclined to a career in bodybuilding, we do still need to at least maintain a healthy muscle mass because:

    • Strong muscles improve our stability and make us less likely to fall
    • Strong muscles force the body to build strong bones to hold them on, which means lower risk of fractures or worse
    • Muscle mass itself improves the body’s basal metabolic rate, which means systemic benefits to the whole body (including against metabolic diseases especially)

    See also: Resistance Is Useful! (Especially As We Get Older)

    Want to try it?

    If you don’t already have a NMES/EMS/TENS kit lying around the house, here’s an example product on Amazon—remember to use it simultaneously with your regular resistance training workout, on the same muscles at the same time, to get the benefit we talked about! 😎

    Enjoy!

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  • 8 Signs Of High Cortisol & How To Reverse “Cortisol Face”

    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.

    Dr. Shereene Idriss has insights about the facial features that might indicate chronically elevated cortisol levels, and what to do about same:

    At face value

    Dr. Idriss notes that for most people, this should not be cause for undue concern, although hypercortisolism can also be associated with genetic disorders such as Cushing’s syndrome, as well as prolonged use of certain medication, or the presence of certain tumors. As well as facial swelling, hypercortisolism can also result in other physical changes like acne, weight gain, skin thinning, stretch marks, infections, and hair loss.

    As for what to do about it, she recommends addressing lifestyle factors like poor sleep, unhealthy diet, alcohol consumption, and lack of hydration to reduce facial puffiness related to stress. Diet suggestions include incorporating foods rich in magnesium, vitamin C, and omega-3s, such as leafy greens, fatty fish, nuts and seeds, and berries.

    She also suggests some supplements to consider, such as ashwagandha, magnesium, omega-3s, and/or l-theanine, but you might want to speak to your doctor/pharmacist to check in case of contraindications per any other conditions you may have, or medications you may be on.

    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:

    Take care!

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  • I’m iron deficient. Which supplements will work best for me and how should I take them?

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    Iron deficiency is common and can be debilitating. It mainly affects women. One in three premenopausal women are low in iron compared to just 5% of Australian men. Iron deficiency particularly affects teenage girls, women who do a lot of exercise and those who are pregnant.

    The body needs iron to make new red blood cells, and to support energy production, the immune system and cognitive function. If you’re low, you may experience a range of symptoms including fatigue, weakness, shortness of breath, headache, irregular heartbeat and reduced concentration.

    If a blood test shows you’re iron deficient, your doctor may recommend you start taking an oral iron supplement. But should you take a tablet or a liquid? With food or not? And when is the best time of day?

    Here are some tips to help you work out how, when and what iron supplement to take.

    LittlePigPower/Shutterstock

    How do I pick the right iron supplement?

    The iron in your body is called “elemental iron”. Choosing the right oral supplement and dose will depend on how much elemental iron it has – your doctor will advise exactly how much you need.

    The sweet spot is between 60-120 mg of elemental iron. Any less and the supplement won’t be effective in topping up your iron levels. Any higher and you risk gastrointestinal symptoms such as diarrhoea, cramping and stomach pain.

    Three pregnant bellies during a stretching class.
    Low iron can especially affect people during pregnancy and women who do a lot of sport. Kamil Macniak/Shutterstock

    In Australia, iron salts are the most common oral supplements because they are cheap, effective and come in different delivery methods (tablets, capsules, liquid formulas). The iron salts you are most likely to find in your local chemist are ferrous sulfate (~20% elemental iron), ferrous gluconate (~12%) and ferrous fumarate (~33%).

    These formulations all work similarly, so your choice should come down to dose and cost.

    Many multivitamins may look like an iron supplement, but it’s important to note they usually have too little iron – usually less than 20 mg – to correct an iron deficiency.

    Should I take tablets or liquid formulas?

    Iron contained within a tablet is just as well absorbed as iron found in a liquid supplement. Choosing the right one usually comes down to personal preference.

    The main difference is that liquid formulas tend to contain less iron than tablets. That means you might need to take more of the product to get the right dose, so using a liquid supplement could work out to be more expensive in the long term.

    What should I eat with my iron supplement?

    Research has shown you will absorb more of the iron in your supplement if you take it on an empty stomach. But this can cause more gastrointestinal issues, so might not be practical for everyone.

    If you do take your supplement with meals, it’s important to think about what types of food will boost – rather than limit – iron absorption. For example, taking the supplement alongside vitamin C improves your body’s ability to absorb it.

    Some supplements already contain vitamin C. Otherwise you could take the supplement along with a glass of orange juice, or other vitamin C-rich foods.

    A woman pours orange juice into a glass next to a bowl of strawberries and kiwifruit.
    Taking your supplement alongside foods rich in vitamin C, like orange juice or kiwifruit, can help your body absorb the iron. Anete Lusina/Pexels

    On the other hand, tea, coffee and calcium all decrease the body’s ability to absorb iron. So you should try to limit these close to the time you take your supplement.

    Should I take my supplement in the morning or evening?

    The best time of day to take your supplement is in the morning. The body can absorb significantly more iron earlier in the day, when concentrations of hepcidin (the main hormone that regulates iron) are at their lowest.

    Exercise also affects the hormone that regulates iron. That means taking your iron supplement after exercising can limit your ability to absorb it. Taking your supplement in the hours following exercise will mean significantly poorer absorption, especially if you take it between two and five hours after you stop.

    Our research has shown if you exercise every day, the best time to take your supplement is in the morning before training, or immediately after (within 30 minutes).

    My supplements are upsetting my stomach. What should I do?

    If you experience gastrointestinal side effects such as diarrhoea or cramps when you take iron supplements, you may want to consider taking your supplement every second day, rather than daily.

    Taking a supplement every day is still the fastest way to restore your iron levels. But a recent study has shown taking the same total dose can be just as effective when it’s taken on alternate days. For example, taking a supplement every day for three months works as well as every second day for six months. This results in fewer side effects.

    Oral iron supplements can be a cheap and easy way to correct an iron deficiency. But ensuring you are taking the right product, under the right conditions, is crucial for their success.

    It’s also important to check your iron levels prior to commencing iron supplementation and do so only under medical advice. In large amounts, iron can be toxic, so you don’t want to be consuming additional iron if your body doesn’t need it.

    If you think you may be low on iron, talk to your GP to find out your best options.

    Alannah McKay, Postdoctoral Research Fellow, Sports Nutrition, Australian Catholic University

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

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  • Cooking for Longevity – by Nisha Melvani

    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.

    Before it gets to the recipes, this book kicks off with a lot of science (much more than is usual for even healthy-eating recipe books), demystifying more nutrients than most people think of on a daily basis, what they do and where to get them, and even how to enhance nutrient absorption.

    As well as an up-front ingredients list, we additionally get not just meal planning advice in the usual sense of the word, but also advice on timing various aspects of nutrition in order to enjoy the best metabolic benefits.

    The recipes themselves are varied and good. It’s rare to find a recipe book that doesn’t include some redundant recipes, and this one’s no exception, but it’s better to have too much information than too little, so it’s perhaps no bad thing that all potentially necessary bases are covered.

    In terms of how well it delivers on the title’s promised “cooking for longevity” and the subtitle’s promised “boosting healthspan”, the science is good; very consistent with what we write here at 10almonds, and well-referenced too.

    Bottom line: if you’d like recipes to help you live longer and more healthily, then this book has exactly that.

    Click here to check out Cooking For Longevity, and cook for longevity!

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  • Traveling To Die: The Latest Form of Medical Tourism

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    In the 18 months after Francine Milano was diagnosed with a recurrence of the ovarian cancer she thought she’d beaten 20 years ago, she traveled twice from her home in Pennsylvania to Vermont. She went not to ski, hike, or leaf-peep, but to arrange to die.

    “I really wanted to take control over how I left this world,” said the 61-year-old who lives in Lancaster. “I decided that this was an option for me.”

    Dying with medical assistance wasn’t an option when Milano learned in early 2023 that her disease was incurable. At that point, she would have had to travel to Switzerland — or live in the District of Columbia or one of the 10 states where medical aid in dying was legal.

    But Vermont lifted its residency requirement in May 2023, followed by Oregon two months later. (Montana effectively allows aid in dying through a 2009 court decision, but that ruling doesn’t spell out rules around residency. And though New York and California recently considered legislation that would allow out-of-staters to secure aid in dying, neither provision passed.)

    Despite the limited options and the challenges — such as finding doctors in a new state, figuring out where to die, and traveling when too sick to walk to the next room, let alone climb into a car — dozens have made the trek to the two states that have opened their doors to terminally ill nonresidents seeking aid in dying.

    At least 26 people have traveled to Vermont to die, representing nearly 25% of the reported assisted deaths in the state from May 2023 through this June, according to the Vermont Department of Health. In Oregon, 23 out-of-state residents died using medical assistance in 2023, just over 6% of the state total, according to the Oregon Health Authority.

    Oncologist Charles Blanke, whose clinic in Portland is devoted to end-of-life care, said he thinks that Oregon’s total is likely an undercount and he expects the numbers to grow. Over the past year, he said, he’s seen two to four out-of-state patients a week — about one-quarter of his practice — and fielded calls from across the U.S., including New York, the Carolinas, Florida, and “tons from Texas.” But just because patients are willing to travel doesn’t mean it’s easy or that they get their desired outcome.

    “The law is pretty strict about what has to be done,” Blanke said.

    As in other states that allow what some call physician-assisted death or assisted suicide, Oregon and Vermont require patients to be assessed by two doctors. Patients must have less than six months to live, be mentally and cognitively sound, and be physically able to ingest the drugs to end their lives. Charts and records must be reviewed in the state; neglecting to do so constitutes practicing medicine out of state, which violates medical licensing requirements. For the same reason, the patients must be in the state for the initial exam, when they request the drugs, and when they ingest them.

    State legislatures impose those restrictions as safeguards — to balance the rights of patients seeking aid in dying with a legislative imperative not to pass laws that are harmful to anyone, said Peg Sandeen, CEO of the group Death With Dignity. Like many aid-in-dying advocates, however, she said such rules create undue burdens for people who are already suffering.

    Diana Barnard, a Vermont palliative care physician, said some patients cannot even come for their appointments. “They end up being sick or not feeling like traveling, so there’s rescheduling involved,” she said. “It’s asking people to use a significant part of their energy to come here when they really deserve to have the option closer to home.”

    Those opposed to aid in dying include religious groups that say taking a life is immoral, and medical practitioners who argue their job is to make people more comfortable at the end of life, not to end the life itself.

    Anthropologist Anita Hannig, who interviewed dozens of terminally ill patients while researching her 2022 book, “The Day I Die: The Untold Story of Assisted Dying in America,” said she doesn’t expect federal legislation to settle the issue anytime soon. As the Supreme Court did with abortion in 2022, it ruled assisted dying to be a states’ rights issue in 1997.

    During the 2023-24 legislative sessions, 19 states (including Milano’s home state of Pennsylvania) considered aid-in-dying legislation, according to the advocacy group Compassion & Choices. Delaware was the sole state to pass it, but the governor has yet to act on it.

    Sandeen said that many states initially pass restrictive laws — requiring 21-day wait times and psychiatric evaluations, for instance — only to eventually repeal provisions that prove unduly onerous. That makes her optimistic that more states will eventually follow Vermont and Oregon, she said.

    Milano would have preferred to travel to neighboring New Jersey, where aid in dying has been legal since 2019, but its residency requirement made that a nonstarter. And though Oregon has more providers than the largely rural state of Vermont, Milano opted for the nine-hour car ride to Burlington because it was less physically and financially draining than a cross-country trip.

    The logistics were key because Milano knew she’d have to return. When she traveled to Vermont in May 2023 with her husband and her brother, she wasn’t near death. She figured that the next time she was in Vermont, it would be to request the medication. Then she’d have to wait 15 days to receive it.

    The waiting period is standard to ensure that a person has what Barnard calls “thoughtful time to contemplate the decision,” although she said most have done that long before. Some states have shortened the period or, like Oregon, have a waiver option.

    That waiting period can be hard on patients, on top of being away from their health care team, home, and family. Blanke said he has seen as many as 25 relatives attend the death of an Oregon resident, but out-of-staters usually bring only one person. And while finding a place to die can be a problem for Oregonians who are in care homes or hospitals that prohibit aid in dying, it’s especially challenging for nonresidents.

    When Oregon lifted its residency requirement, Blanke advertised on Craigslist and used the results to compile a list of short-term accommodations, including Airbnbs, willing to allow patients to die there. Nonprofits in states with aid-in-dying laws also maintain such lists, Sandeen said.

    Milano hasn’t gotten to the point where she needs to find a place to take the meds and end her life. In fact, because she had a relatively healthy year after her first trip to Vermont, she let her six-month approval period lapse.

    In June, though, she headed back to open another six-month window. This time, she went with a girlfriend who has a camper van. They drove six hours to cross the state border, stopping at a playground and gift shop before sitting in a parking lot where Milano had a Zoom appointment with her doctors rather than driving three more hours to Burlington to meet in person.

    “I don’t know if they do GPS tracking or IP address kind of stuff, but I would have been afraid not to be honest,” she said.

    That’s not all that scares her. She worries she’ll be too sick to return to Vermont when she is ready to die. And, even if she can get there, she wonders whether she’ll have the courage to take the medication. About one-third of people approved for assisted death don’t follow through, Blanke said. For them, it’s often enough to know they have the meds — the control — to end their lives when they want.

    Milano said she is grateful she has that power now while she’s still healthy enough to travel and enjoy life. “I just wish more people had the option,” she said.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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