The Galveston Diet – by Dr. Mary Claire Haver

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 previously reviewed “It’s Not You, It’s Your Hormones” by nutritionist Nikki Williams, and noted at the time that it was very similar to the bestselling “The Galveston Diet”, not just in its content but all the way down its formatting. Some Amazon reviewers have even gone so far as to suggest that “It’s Not You, It’s Your Hormones” (2017) brazenly plagiarized “The Galveston Diet” (2023). However, after carefully examining the publication dates, we feel quite confident that the the earlier book did not plagiarize the later one.

Of course, we would not go so far as to make a counter-accusation of plagiarism the other way around; it was surely just a case of Dr. Haver having the same good ideas 6 years later.

Still, while the original book by Nikki Williams did not get too much international acclaim, the later one by Dr. Mary Claire Haver has had very good marketing and thus received a lot more attention, so let’s review it:

Dr. Haver’s basic principle is (again) that we can manage our hormonal fluctuations, by managing our diet. Specifically, in the same three main ways:

  • Intermittent fasting
  • Anti-inflammatory diet
  • Eating more protein and healthy fats

Why should these things matter to our hormones? The answer is to remember that our hormones aren’t just the sex hormones. We have hormones for hunger and satedness, hormones for stress and relaxation, hormones for blood sugar regulation, hormones for sleep and wakefulness, and more. These many hormones make up our endocrine system, and affecting one part of it will affect the others.

Will these things magically undo the effects of the menopause? Well, some things yes, other things no. No diet can do the job of HRT. But by tweaking endocrine system inputs, we can tweak endocrine system outputs, and that’s what this book is for.

The style is once again very accessible and just as clear, and Dr. Haver also walks us just as skilfully through the changes we may want to make, to avoid the changes we don’t want. The recipes are also very similar, so if you loved the recipes in the other book, you certainly won’t dislike this book’s menu.

In the category of criticism, there is (as with the other book by the other author) some extra support that’s paywalled, in the sense that she wants the reader to buy her personally-branded online plan, and it can feel a bit like she’s holding back in order to upsell to that.

Bottom line: this book is (again) aimed at peri-menopausal and post-menopausal women. It could also (again) definitely help a lot of people with PCOS too, and, when it comes down to it, pretty much anyone with an endocrine system. It’s (still) a well-evidenced, well-established, healthy way of eating regardless of age, sex, or (most) physical conditions.

Click here to check out The Galveston Diet, and enjoy its well-told, well-formatted advice!

Don’t Forget…

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

Recommended

  • What Your Doctor Wants You to Know to Crush Medical Debt – by Dr. Virgie Ellington
  • The Alzheimer’s Gene That Varies By Race & Sex
    The impact of the Alzheimer’s genes are influenced by both race and sex, highlighting the need for personalized approaches to treatment and prevention.

Learn to Age Gracefully

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

  • Peach vs Papaya – 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 peach to papaya, we picked the peach.

    Why?

    It was close!

    In terms of macros, there’s not much between them; they are close to identical on protein, carbs, and fiber. Technically peach has slightly more protein (+0.4g/100g) and papaya has slightly more carbs and fiber (+1.28g/100g carbs, +0.2g/100g fiber), but since the differences are so tiny, we’re calling this section a tie—bearing in mind, these numbers are based on averages, which means that when they’re very close, they’re meaningless—one could easily, for example, pick up a peach that has more fiber than a papaya, because that 0.2g/100g is well within the margin of variation. So, as we say: a tie.

    When it comes to vitamins, things are also close; peaches have more of vitamins B1, B2, B3, and E, while papaya has more of vitamins A, B6, B9, and C. This is a 4:4 tie, but since the most notable margin of difference is vitamin C (of which papayas have 9x more) while the others are much closer, we’ll call this a tie-breaker win for papaya.

    The category of minerals sets things apart more: peaches have more copper, iron, manganese, phosphorus, potassium, and zinc, while papaya has more calcium, magnesium, and selenium. That’s already a 6:3 win for peaches, before we take into account that the numbers for papaya’s calcium and selenium are tiny, so adding this to the already 6:3 win for peaches makes for a clear and easy win for peaches in this category.

    Adding up the sections is 1W/1D/1L for both fruits, but looking at the win/loss for each, it’s clear which won/lost on a tiebreaker, and which won/lost by a large margin, so peaches get the victory here.

    Of course, enjoy either or both, though! And see below for a bonus feature of peaches:

    Want to learn more?

    You might like to read:

    Top 8 Fruits That Prevent & Kill Cancer ← peaches are high on this list! They kill cancer cells while sparing healthy ones 🙂

    Take care!

    Share This Post

  • Stand Up For Your Health (Or Don’t)

    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 may have heard the phrase “sitting is the new smoking”, and while the jury’s out on whether that’s accurate or not in terms of exactly how damaging it is, one thing that is universally agreed-upon is that sitting is indeed very bad.

    It’s especially bad for your spine (because of being folded in ways it shouldn’t be), your muscles and associated nerves of the lower back and hip area, your abdominal organs (because of being compressed in ways they shouldn’t be), and your heart (because of arteries and veins being squashed up in ways they shouldn’t be), and if you remember how “what’s good for your heart is good for your brain”, the inverse is true, and what’s bad for your heart is also bad for your brain, which won’t get nourished with oxygen and nutrients and which won’t have its detritus removed as efficiently as it should; that’ll be left to build up in the brain instead.

    First, elephant in the room: not everybody can stand, and of those who can, not everybody can stand for long. So obviously, work within what’s attainable for you.

    Also note that while sitting is the disease-bringer/worsener, standing isn’t the only solution, for example:

    • Walking is better than standing. You may be wondering: “who can’t stand but can walk?” and the answer is, a lot of people with certain kinds of chronic pain, for whom walking is less chronic-pain-exacerbating than standing, because the human body is built for movement and inactivity can worsen things even more than movement.
    • Lying down is better than sitting. One of the major problems with sitting is that your organs are all bunched up in ways they shouldn’t be. Lying down is, in this regard, closer to standing than sitting, because your body has a nice straight line to it.
    • Sitting can be made less bad! For example:
      • Sitting in a recliner chair in the reclined position is… Not great, if you’re then tilting your skull forwards to compensate, but if you’re just sitting back and relaxing, this is a lot better than sitting in the usual seated position, because again, it’s closer to lying down, which is closer to standing.
      • Sitting in seiza (the traditional Japanese kneeling position) is, provided you do it correctly and with good posture, better than sitting in the traditional Western manner. The reason for this is simple: instead of having your torso and legs at 90°, they are at 120°ish, give or take the size of your thighs and butt (bigger being better in this regard), and even that angle can be made even better if you use a meditation bench like this one ← we’re eyeballing it and didn’t get out a protractor, but if you look at the model’s torso and thighs, that’s about 135° difference, which is huge improvement over the 90° you get while sitting Western-style.

    For most of us a lot of the time though, we can stand to sit less. Think about the places you most often sit, and what can be done to reasonably minimize those, for example:

    • Car: minimize driving (or being a passenger in a car); walk where reasonably possible. Public transport, if available, may have standing options.
    • Office: a standing desk is, of course, the way to go. You can even use a standing desk converter, like this one. Just make sure to set it at the correct height, both in terms of where the keyboard and mouse go (the same height as your elbows are when your arms are dropped to your sides), and where the monitor goes (center of the monitor should be at eye-level).
      • Note: laptops will never be right for this, unless the natural resting distance between your elbows and your eyes is about 4½ inches, which will only be the case if your total height is approximately 1 foot and 2 inches. For anyone taller than that, laptops are still great to have when on the move and as a backup, but not great for ergonomics.
      • Workaround: if for some reason you must use a laptop for your day-to-day work, consider using a bluetooth keyboard so that you can still set them the appropriate height-distance apart and thus not have to hunch over them.
    • Dining room: sitting to eat a main meal is reasonable, but consider standing options for lighter bites; a standing-height “brunch bar” is great if you can arrange one.
    • Lounge: let it live up to its name, and actually lounge: if you’re not going to stand, then horizontal lounging is an improvement over sitting—as is sitting on the floor, and changing your position frequently. Who knew, kids had it right in that regard!
      • Note: if, like this writer, you do a lot of reading, the same applies regardless of which room you’re doing it in.
    • Bedroom: a culprit for many will be sitting while doing a beauty routine and/or possibly make-up. Easily avoided if you set a well-lit mirror at the correct height to use while standing.
      • Note: at the correct height though! While hunching up over a wall-mounted mirror is an improvement over hunching up at a seated vanity, it’s not a great improvement. You want to be able to stand with good posture and do it comfortably.
    • Bathroom: leave your phone outside—which is also a good approach for avoiding hemorrhoids! See also: Half Of Americans Over 50 Have Hemorrhoids, But They Can Be Prevented!

    Want to know more?

    We reviewed this book recently, which goes into all of the above in much more detail than we have room for here, plus also discusses a lot of social reframes that can be used (since a lot of sitting is a matter of social expectations, not actual need). It’s a very useful read:

    Death by Sitting: The Hidden Health Risks of a Sedentary Life and How to Stand Up for Your Well-Being – by Carolyne Thompson

    Take care!

    Share This Post

  • How does the drug abemaciclib treat breast cancer?

    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-cancer drug abemaciclib (also known as Vernezio) has this month been added to the Australian Pharmaceutical Benefits Scheme (PBS) to treat certain types of breast cancer.

    This significantly reduces the cost of the drug. A patient can now expect to pay A$31.60 for a 28-day supply ($7.70 with a health care concession card). The price of abemaciclib without government subsidy is $4,250.

    So what is abemaciclib, and how did we get to this point?

    It stops cells dividing

    Researchers at the pharmaceutical company Eli Lilly developed abemaciclib and published the first study on the drug (then known as LY2835219) in 2014.

    Abemaciclib is a type of drug known as a “cyclin-dependent kinase inhibitor”. It’s taken as a pill twice a day.

    To maintain our health, many of the cells in our bodies need to grow and divide to produce new cells. Cancers develop when cells grow and divide out of control. Therefore, stopping cells from dividing into new cells is one way that cancer can be fought.

    When cells divide, they have to make a copy of their DNA to pass onto the new cell. “Cyclin-dependent kinases” (CDKs for short) are essential for this process. So, if you stop the CDKs, you stop the DNA copying, you stop cells dividing, and you fight the cancer.

    However, there are different types of CDKs, and not all cancers need them all to grow. Abemaciclib specifically targets CDK4 and CDK6. Thankfully, a lot of cancers do need these CDKs, including some breast cancers.

    Woman checks her breast
    The drug targets CDK4 and CDK6. Photoroyalty/Shutterstock

    But abemaciclib will only be effective against cancers that rely on CDK4 and CDK6 for continued growth. This specificity also means abemaciclib is fairly unique, so it can’t easily be replaced with a different drug.

    Two other CDK4/6 inhibitors were developed around the same time as abemaciclib, and are called ribociclib and palbociclib. Both of these drugs are also on the PBS for specific types of breast cancer. As the drugs differ in their chemical structures, they have slight differences in the way they are taken up and processed by the body. The preferred drug given to a breast cancer patient will depend on their unique circumstances.

    What are the side effects?

    Research is still ongoing into the differences between each of these CDK4/6 inhibitors, but it is known that the side effects are largely similar, but can differ in severity.

    The most common side effects of abemaciclib are fatigue, diarrhoea and neutropenia (reduced white blood cells). The gastrointestinal issues are generally more severe with abemaciclib.

    If these side effects are too severe, abemaciclib treatment can be stopped.

    What types of cancer has abemaciclib been approved for?

    In 2017, the United States Food and Drug Administration (FDA) approved abemaciclib for the treatment of patients with metastatic HR+/HER2- (hormone receptor-positive and human epidermal growth factor receptor 2-negative) breast cancer who did not respond to standard endocrine therapy.

    Australia’s Therapeutic Goods Administration (TGA) similarly approved abemaciclib in 2022 as an “adjuvant” therapy (after the initial surgery to remove the tumour) for patients with HR+/HER2- invasive early breast cancer which had spread to lymph nodes and was at high risk of returning.

    Doctor looks at laptop
    The drug is approved for people with early breast cancer which is at high risk of returning. PeopleImages.com – Yuri A/Shutterstock

    As of May 1 2024, the PBS covers this use of abemaciclib in combination with endocrine therapy such as fulvestrant, which is also listed on the PBS. Endocrine therapy, also known as hormonal therapy, blocks hormone receptor positive (HR+) cancers from receiving the hormones they need to survive.

    Could abemaciclib be used for other cancers in the future?

    Abemaciclib is of great interest to scientists and medical practitioners, and testing is ongoing to assess the effectiveness of abemaciclib in treating a range of other cancers, including gastrointestinal cancers and blood cancers.

    Abemaciclib may even be usable in brain cancers, as it has long been known to be capable of crossing the blood-brain barrier, a common stumbling block for potential anti-cancer drugs.

    Time will tell whether the role of abemaciclib in health care will be expanded. But for now, its inclusion on the PBS is sure to bring some relief to breast cancer patients nationwide.

    Sarah Diepstraten, Senior Research Officer, Blood Cells and Blood Cancer Division, Walter and Eliza Hall Institute and John (Eddie) La Marca, Senior Resarch Officer, Walter and Eliza Hall Institute

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

    Share This Post

Related Posts

  • What Your Doctor Wants You to Know to Crush Medical Debt – by Dr. Virgie Ellington
  • Try This At Home: ABI Test For Clogged Arteries

    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.

    Arterial plaque is a big deal, and statistically it’s more of a risk as we get older, often coming to a head around age 72 for women and 65 for men—these are the median ages at which people who are going to get heart attacks, get them. Or get it, because sometimes one is all it takes.

    The Ankle-Brachial Index Test

    Dr. Brewer recommends a home test for detecting arterial plaque called the Ankle-Brachial Index (ABI), which uses a blood pressure monitor. The test involves measuring blood pressure in both the arms and ankles, then calculating the ratio of these measurements:

    • A healthy ABI score is between 1.0 and 1.4; anything outside this range may indicate arterial problems.
    • Low ABI scores (below 0.8) suggest plaque is likely obstructing blood flow
    • High ABI scores (above 1.4) may indicate artery hardening

    Peripheral Artery Disease (PAD), associated with poor ABI results (be they high or low), can cause a whole lot of problems that are definitely better tackled sooner rather than later—remember that atherosclerosis is a self-worsening thing once it gets going, because narrower walls means it’s even easier for more stuff to get stuck in there (and thus, the new stuff that got stuck also becomes part of the walls, and the problem gets worse).

    If you need a blood pressure monitor, by the way, here’s an example product on Amazon.

    Do note also that yes, if you have plaque obstructing blood flow and hardened arteries, your scores may cancel out and give you a “healthy” score, despite your arteries being very much not healthy. For this reason, this test can be used to raise the alarm, but not to give the “all clear”.

    For more on all of the above, plus a demonstration and more in-depth explanation of the test, enjoy:

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

    Want to learn more?

    You might also like to read:

    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:

  • Heart-Healthy Gochujang Noodles

    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.

    Soba noodles are a good source of rutin, which is great for the heart and blood. Additionally, buckwheat (as soba noodles are made from) is healthier in various ways than rice, and certainly a lot healthier than wheat (remember that despite the name, buckwheat is about as related to wheat as a lionfish is to a lion). This dish is filled with more than just fiber though; there are a lot of powerful phytochemicals at play here, in the various kinds of cabbage, plus of course things like gingerol, capsaicin, allicin, and piperine.

    You will need

    • 14 oz “straight to wok” style soba noodles
    • 3 bok choi (about 7 oz)
    • 3½ oz red cabbage, thinly sliced
    • 10 oz raw and peeled large shrimp (if you are vegan, vegetarian, allergic to shellfish/crustaceans, or observant of a religion that does not eat such, substitute with small cubes of firm tofu)
    • 1 can (8 oz) sliced water chestnuts, drained (drained weight about 5 oz)
    • 2 tbsp gochujang paste
    • 2 tbsp low-sodium soy sauce
    • 1 tbsp sesame oil
    • 2 tsp garlic paste
    • 2 tsp ginger paste
    • 1 tbsp chia seeds
    • Avocado oil for frying (or another oil suitable for high temperatures—so, not olive oil)

    Note: ideally you will have a good quality gochujang paste always in your cupboard, as it’s a great and versatile condiment. However, you can make your own approximation, by blending 5 pitted Medjool dates, 1 tbsp rice wine vinegar, 2 tbsp tomato purée, 2 tsp red chili flakes, 1 tsp garlic granules, and ¼ tsp MSG or ½ tsp low-sodium salt. This is not exactly gochujang, but unless you want to go shopping for ingredients more obscure in Western stores than gochujang, it’s close enough.

    Method

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

    1) Mix together the gochujang paste with the sesame oil, soy sauce, garlic paste, and ginger paste, in a small bowl. Whisk in ¼ cup hot water, or a little more if it seems necessary, but go easy with it. This will be your stir-fry sauce.

    2) Slice the base of the bok choi into thin disks; keep the leaves aside.

    3) Heat the wok to the highest temperature you can safely muster, and add a little avocado oil followed by the shrimp. When they turn from gray to pink (this will take seconds, so be ready) add the sliced base of the bok choi, and also the sliced cabbage and water chestnuts, stirring frequently. Cook for about 2 minutes; do not reduce the heat.

    4) Add the sauce you made, followed 1 minute later by the noodles, stirring them in, and finally the leafy tops of the bok choi.

    5) Garnish with the chia seeds (or sesame seeds, but chia pack more of a nutritional punch), and serve:

    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

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

  • What’s in the supplements that claim to help you cut down on bathroom breaks? And do they work?

    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.

    With one in four Australian adults experiencing problems with incontinence, some people look to supplements for relief.

    With ingredients such as pumpkin seed oil and soybean extract, a range of products promise relief from frequent bathroom trips.

    But do they really work? Let’s sift through the claims and see what the science says about their efficacy.

    Christian Moro/Shutterstock

    What is incontinence?

    Incontinence is the involuntary loss of bladder or bowel control, leading to the unintentional leakage of urine or faeces. It can range from occasional minor leaks to a complete inability to control urination and defecation.

    This condition can significantly impact daily activities and quality of life, and affects women more often than it affects men.

    Some people don’t experience bladder leakage but can sometimes feel an urgent need to go to the bathroom. This is known as overactive bladder syndrome, and occurs when the muscles around the bladder tighten on their own, which greatly reduces its capacity. The result is the person feels the need to go to the bathroom much more frequently.

    There are many potential causes of incontinence and overactive bladders, including menopause, pregnancy and child birth, urinary tract infections, pelvic floor disorders, and an enlarged prostate. Conditions such as diabetes, neurological disorders and certain medications (such as diuretics, sleeping pills, antidepressants and blood-pressure drugs) can also contribute.

    While pelvic muscle rehabilitation and behavioural techniques for bladder retraining can be helpful, some people are interested in pharmaceutical solutions.

    What’s in these products?

    A number of supplements are available in Australia that include ingredients used in traditional medicine for urinary incontinence and overactive bladders. The three most common ingredients are:

    • Cucurbita pepo (pumpkin seed extract)
    • glycine max (soybean extract)
    • an extract from the bark of the Crateva magna or nurvala (Varuna) tree.
    The supplements have common ingredients. Author

    How are they supposed to work?

    Pumpkin seeds are rich in plant sterols that are thought to reduce the testosterone-related enlargement of the prostate, as well as having broader anti-inflammatory effects. The seed extracts can also contain oleic acid, which may help increase bladder capacity by relaxing the muscles around the organ.

    Soybean extracts are rich in isoflavones, especially daidzen and genistein. Like olieic acid, these are thought to act on the muscles around the bladder. Because isoflavones are similar in structure to the female hormone oestrogen, soy extracts may be most beneficial for postmenopausal women who have overactive bladders.

    Crateva extract is rich in lupeol- and sterol-based chemicals which have strong anti-inflammatory effects. This has benefits not just for enlarged prostates but possibly also for reducing urinary tract infections.

    Do they actually work?

    It’s important to note that the government has only approved these types of supplements as “listed medicines”. This means the ingredients have only been assessed for safety. The companies behind the products have not had to provide evidence they actually work.

    A 2014 clinical trial examined a combined pumpkin seed and soybean extract called cucurflavone on people with overactive bladders. The 120 participants received either a placebo or a daily 1,000mg dose of the herbal mixture over a period of 12 weeks.

    By the end of study, those in the cucurflavone group went to the bathroom around three fewer times per day, compared with people in the control group, who only went to the bathroom on average one fewer time each day.

    In a different trial, researchers examined a combination of Crateva bark extract with herbal extracts of horsetail and Japanese evergreen spicebush, called Urox.

    For the 150 participants, the Urox formulation helped participants go to the bathroom less frequently when compared with placebo treatment.

    After eight weeks of treatment, participants in the placebo group were going to the bathroom to urinate 11 times per day. Those in the Urox group were only going around to 7.5 times per day. And those who took Urox also needed to go to the bathroom one fewer time during the night.

    Finally, another study also examined a Creteva, horsetail and Japanese spicebush combination, but this time in children. They were given either a 420mg dose of the supplement or a placebo, and then monitored for how many times they wet the bed.

    After two months of taking the supplement, slightly more than 40% of the 24 kids in the supplement group wet the bed less often.

    While these results may look promising, there are considerable limitations to the studies which means the data may not be reliable. For example, the trials didn’t include enough participants to have reliable data. To conclusively provide efficacy, final-stage clinical trials require data for between 300 and 3,000 patients.

    From the studies, it is also not clear whether some participants were also taking other medicines as well as the supplement. This is important, as medications can interfere with how the supplements work, potentially making them less or more effective.

    What if you want to take them?

    If you have incontinence or an overactive bladder, you should always discuss this with your doctor, as it may due to a serious or treatable underlying condition.

    Otherwise, your GP may give you strategies or exercises to improve your bladder control, prescribe medications or devices, or refer you to a specialist.

    If you do decide to take a supplement, discuss this with your doctor and local pharmacist so they can check that any product you choose will not interfere with any other medications you may be taking.

    Nial Wheate, Professor of Pharmaceutical Chemistry, Macquarie University

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

    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: