The Modern Art and Science of Mobility – by Aurélien Broussal-Derval
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We’ve reviewed mobility books before, so what makes this one stand out?
We’ll be honest: the illustrations are lovely.
The science, the information, the exercises, the routines, the programs… All these things are excellent too, but these can be found in many a book.
What can’t usually be found is very beautiful (yet no less clear) watercolor paintings and charcoal sketches as anatomical illustrations.
There are photos too (also of high quality), but the artistry of the paintings and sketches is what makes the reader want to spend time perusing the books.
At least, that’s what this reviewer found! Because it’s all very well having access to a lot of information (and indeed, I read so much), but making it enjoyable increases the chances of rereading it much more often.
As for the rest of the content, the book’s information is divided in categories:
- Pain (what causes it, what it means, and how to manage it)
- Breathing (yes, a whole section devoted to this, and it is aligned heavily to posture also, as well as psychological state and the effect of stress on tension, inflammation, and more)
- Movement (this is mostly about kinds of movement and ranges of movement)
- Mobility (this is about aggregating movements as a fully mobile human)
So, each builds on from the previous because any pain needs addressing before anything else, breathing (and with it, posture) comes next, then we learn about movement, then we bring it all together for mobility.
Bottom line: this is a beautiful and comprehensive book that will make learning a joy
Click here to check out The Modern Art and Science of Mobility, and learn and thrive!
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Peach vs Passion Fruit – Which is Healthier?
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Our Verdict
When comparing peach to passion fruit, we picked the passion fruit.
Why?
It wasn’t close!
In terms of macros, passion fruit has more than 2x the protein, 2x the carbs, and 7x the fiber. That’s a big difference!
In the category of vitamins, peach has more of vitamins B1, B5, E, and K, while passion fruit has more of vitamins A, B2, B3, B6, B7, B9, C, and choline. Again, not close.
When it comes to minerals, peach has more manganese and zinc, while passion fruit has more calcium, copper, iron, magnesium, phosphorus, potassium, and selenium—and most of those margins are “by multiples”, not just a fraction more. Again, a clear winner here.
Adding up these three overwhelming wins for passion fruit makes for an obvious total win for passion fruit.
As ever, enjoy both, but if you’re going to pick one, then one of these fruits is extra passionate about bringing you nutrients.
Want to learn more?
You might like to read:
Top 8 Fruits That Prevent & Kill Cancer ← peaches are on this list!
Take care!
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The Yoga of Breath – by Richard Rosen
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You probably know to breathe through your nose, and to breathe with your diaphragm. But did you know you’re usually only breathing through one nostril at a time, and alternate between nostrils every few hours? And did you know how to breathe through both nostrils equally instead, and the benefits that can bring?
The above is one example of many, of things that make this book stand out from the crowd when it comes to breathing exercises. Author Richard Rosen has a deep expertise in this topic, and explains everything clearly and comprehensively, without leaving room for ambiguity.
While most of the book focuses on the mechanics and physical techniques of breathing, he does also cover some more mindstate-related things too—without which, it wouldn’t be yoga.
If the book has a downside, it’s that its comprehensive nature could be off-putting to readers new to breathing work in general. However, since he does explain everything from the ground up, that’s no reason to be put off this book, iff you’re serious about learning.
Bottom line: if you’d like a deeper understanding of breathwork than “breathe slowly through your nose, using your diaphragm”, this book will teach you depths of breathing you probably didn’t know were possible.
Click here to check out The Yoga of Breath, and catch yours!
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What to Eat When – by Drs. Michael Roizen and Michael Crupain
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Here at 10almonds, we cover a lot of the “what to eat”, but tend to only sometimes touch on the “when”—and indeed, this is a reflection of a popular focus. But what if we were to pay a little more attention to that “when”; what would it get us?
According to Drs. Roizen and Crupain… Quite a bit!
In this work, they take into account the various factors affecting the benefit (or harm!) of what we eat when:
- in the context of our circadian rhythm
- in the context of our insulin responses
- in the context of intermittent fasting
The style throughout is very focused on practical actionable advice. For example, amongst other lifestyle-adjustment suggestions, the authors make the case for front-loading various kinds of food earlier in the day, and eating more attentively and mindfully when we do eat.
They also offer a lot of “quick tips” of the kind we love here at 10almonds! Ranging from “how about this breakfast idea” to “roasting chickpeas like this makes a great snack” to “this dessert is three healthy foods disguised as a sundae”
All in all, if you’d like a stack of small tweaks that can add up to a big difference in your overall health, this is a book for you.
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Can I Eat That? – by Jenefer Roberts
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The answer to the question in the title is: you can eat pretty much anything, if you’re prepared for the consequences!
This book looks to give you the information to make your own decisions in that regard. There’s a large section on the science of glucose metabolism in the context of food (other aspects of glucose metabolism aren’t covered), so you will not simply be told “raw carrots are good; mashed potatoes are bad”, you’ll understand many factors that affect it, e.g:
- Macronutrient profiles of food and resultant base glycemic indices
- How the glycemic index changes if you cut something, crush it, mash it, juice it, etc
- How the glycemic index changes if you chill something, heat it, fry it, boil it, etc
- The many “this food works differently in the presence of this other food” factors
- How your relative level of insulin resistance affects things itself
…and much more.
The style is simple and explanatory, without deep science, but with good science and comprehensive advice.
There are also the promised recipes; they’re in an appendix at the back and aren’t the main meat of the book, though.
Bottom line: if you’ve ever found it confusing working out what works how in the mysterious world of diabetes nutrition, this book is a top tier demystifier.
Click here to check out Can I Eat That?, and gain confidence in your food choices!
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How To Be 7.5x More Likely To Develop Chronic Fatigue Syndrome
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First, what is it?
Many more people have chronic fatigue, which is the symptom of being exhausted all the time, than have chronic fatigue syndrome (CFS) which is the illness of myalgic encephalomyelitis (ME).
This is because fatigue can be a symptom of many, many other conditions, and can be heavily influenced by lifestyle factors too.
A lot of the advice for dealing with chronic fatigue is often the same in both cases, but some will be different, because for example:
- If your fatigue is from some other condition, that condition probably impacts what lifestyle factors you are (and are not) able to change, too
- If your fatigue is from lifestyle factors, that hopefully means you can change those and enjoy less fatigue…
- But if it’s not from lifestyle factors, as in ME/CFS, then advice to “exercise more” etc is not going to help so much.
There are ways to know the difference though:
Check out: Do You Have Chronic Fatigue Syndrome?
The chronic disease pipeline
While it had been strongly suspected that COVID infection could lead to CFS, with long COVID having chronic fatigue as one of its characteristic symptoms, a research team led by Dr. Suzanne Vernon has now established the nature of the relationship.
It was a large (n=13,224) longitudinal observational cohort study of people with no pre-existing ME/CFS, grouped according to their COVID infection status:
- acute infected, enrolled within 30 days of infection or enrolled as uninfected who became infected (n=4,515)
- post-acute infected, enrolled greater than 30 days after infection (n=7,270)
- uninfected (n=1,439).
(to be clear, that last means “never infected”, or else they would be in group 2)
Note: people who had COVID and were hospitalized for it were excluded from the study, so this risk is the risk represented by even just more “moderate” infections.
What they found:
❝The proportion of all RECOVER-Adult participants that met criteria for ME/CFS following SARS-CoV-2 infection was 4.5% (531 of 11,785) compared to 0.6% (9 of 1439) in uninfected participants.❞
There are then different numbers if we look per 100 person-years, as the study also did—in which case, we get a re-modelled increase in risk of 5x instead of 7.5x, but a) that’s still not good b) the “here-and-now” figures of 4.5% vs 0.6% are also relevant.
Read in full: Incidence and Prevalence of Post-COVID-19 Myalgic Encephalomyelitis: A Report from the Observational RECOVER-Adult Study
The killer nobody wants to talk about anymore
Of course, as we all know the pandemic is over, because politicians declared it so, which is very reassuring.
Nevertheless, COVID is currently the still 4th leading cause of death in the US, placing it higher than stroke, Alzheimer’s, diabetes, and others.
See also: Emergency or Not, Covid Is Still Killing People. Here’s What Doctors Advise to Stay Safe
So, while it’s very good to take care of our hearts, brains, blood sugars, and so forth, let’s at the very least continue to keep on top of our vaccinations, avoid enclosed crowded spaces where possible, etc.
And for extra boosts to one’s chances: Why Some People Get Sick More (And How To Not Be One Of Them)
What if I do get (or already have) long COVID and/or ME/CFS?
Well, that is definitely going to suck, but there are still some things that can be done.
Here’s a big one: How To Eat To Beat Chronic Fatigue ← this will not, of course, cure you, but it’s a way of getting maximum nutrition for minimum effort, given that for someone with chronic fatigue, effort is a very finite resource that must be used sparingly
Finally, here are some further resources:
Support For Long COVID & Chronic Fatigue
Take care!
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Stretching for 50+ – by Dr. Karl Knopf
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Dr. Knopf explores in this book the two-way relationship between aging and stretching (i.e., each can have a large impact on the other). Thinking about stretching in those terms is an important reframe for going into any stretching program. We’d say “after the age of 50”, but honestly, at any age. But this book is written with over-50s in mind, as the title goes.
There’s an extensive encyclopedic section on stretches per body part, which is exactly as you might expect from any book of this kind. There is also a flexibility self-assessment, so that progress can be measured easily, and so that the reader knows where might need more improvement.
Perhaps this book’s greatest strength is the section on specialized programs based on things ranging from working to improve symptoms of any chronic conditions you may have (or at least working around them, if outright improvement is not possible by stretching), to your recreational activities of importance to you—so, what kinds of flexibilities will be important to you, and also, what kinds of injury you are most likely to need to avoid.
Bottom line: if you’re 50 and would like to do more stretching and less aging, then this book can help with that.
Click here to check out Stretching for 50+, and extend your healthspan!
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