The Obesity Code – by Dr. Jason Fung
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Firstly, if you have already read Dr. Fung’s other book, The Diabetes Code, which we reviewed a little while ago, you can probably skip this one. It has mostly the same information, presented with a different focus.
While The Diabetes Code assumes you are diabetic, or prediabetic, or concerned about avoiding/reversing those conditions, The Obesity Code assumes you are obese, or heading in that direction, or otherwise are concerned about avoiding/reversing obesity.
What it’s not, though, is a weight loss book. Will it help if you want to lose weight? Yes, absolutely. But there is no talk here of weight loss goals, nor any motivational coaching, nor week-by-week plans, etc.
Instead, it’s more an informative textbook. With exactly the sort of philosophy we like here at 10almonds: putting information into people’s hands, so everyone can make the best decisions for themselves, rather than blindly following someone else’s program.
Dr. Fung explains why various dieting approaches don’t work, and how we can work around such things as our genetics, as well as most external factors except for poverty. He also talks us through how to change our body’s insulin response, and get our body working more like a lean machine and less like a larder for hard times.
Bottom line: this is a no-frills explanation of why your body does what it does when it comes to fat storage, and how to make it behave differently about that.
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Here’s the latest you need to know about bird flu
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What you need to know
- Although bird flu continues to spread in wild birds, livestock, and humans, the risk to the public remains low.
- The majority of U.S. bird flu cases have been reported in farm workers who had direct contact with infected birds and cattle. Health officials are working to monitor the spread of the virus and improve protections for those most at risk.
- Recent data suggests that mutations in bird flu viruses could make them more dangerous to humans and potentially increase the risk of a pandemic.
- On January 6, Louisiana health officials confirmed the first U.S. death from bird flu.
Throughout 2024, dozens of human cases of H5N1 bird flu were detected as the virus spreads rapidly in livestock. The current risk to humans is low but not nonexistent. Here’s everything you need to know about the current status and future outlook of H5 bird flu in the United States.
Current U.S. bird flu status (as of January 6, 2025)
As of January 6, 66 human bird flu cases have been reported in eight states. Over half of all cases are in California. The state’s governor declared a state of emergency as a “proactive” action against bird flu on December 18.
On January 6, the Louisiana Department of Health reported the first U.S. bird flu death. The patient, a man over age 65, was previously confirmed to be the first severe bird flu case in the U.S. and the first case linked to backyard flocks. The department emphasized that the risk to the public is low and that no new cases or evidence of human transmission have been detected in the state.
All but two human bird flu cases this year were in farm workers who were exposed to infected livestock. The exposure source of the remaining cases—one in California and one in Missouri—is unknown.
The CDC reported on November 22 that a child in California tested positive for bird flu, the first known pediatric bird flu case in the U.S. However, it is unclear how the child contracted the virus, as they had no known contact with infected animals.
To date, there have been no reports of human transmission of bird flu during the current outbreak. Additionally, most human cases have not been severe, and no deaths have been reported. For these reasons, experts are confident that the bird flu risk to humans remains low.
“In the short term, there is very little threat,” Dr. Scott Roberts, an infectious diseases specialist with Yale Medicine said. “The risk for the general public is so low,” he emphasized to Yale Medicine.
How the U.S. is monitoring bird flu
The CDC continues to monitor the circulation of bird flu in humans as part of its year-round flu monitoring. The agency is also working to improve protections for farm workers, who are at the highest risk of contracting bird flu.
In November 2024, the CDC also announced expanded actions and updated guidance for farm workers, including improved access to and training for using personal protective equipment (such as N95 face masks), more rigorous testing procedures, and increased outreach. These updates followed a CDC report finding that 7 percent of participating dairy workers had signs of a recent bird flu infection. A second CDC study, also released in November, found inadequate use of personal protective equipment among dairy workers on farms with bird flu outbreaks.
After the H5N1 virus was found in raw milk being sold in California, the U.S. Department of Agriculture announced on December 6 that unpasteurized milk must be tested for bird flu. The USDA order also requires dairy farms with positive bird flu cases to cooperate with health officials in disease surveillance.
Is a bird flu pandemic possible?
In early November, a Canadian teen was hospitalized with bird flu caused by a virus that’s closely related to the H5N1 virus circulating in the U.S. The case has troubled experts for a few reasons.
First, it is Canada’s first human bird flu case where the patient was not infected while traveling, and the source of exposure is unknown. Second, the teen experienced severe symptoms and developed a lung infection requiring critical care, raising concern that bird flu infections may be more severe in younger people.
The final and biggest concern about the case is that genetic analysis revealed several changes in the virus’s DNA sequence, called mutations, that could potentially make the virus better able to infect humans. Researchers say that two of those mutations could make it easier for the virus to infect humans, and another one may make it easier for the virus to replicate after infecting a human. However, it’s unclear if the changes occurred before or after the teen was infected.
Scott Hensley, a professor of microbiology at the University of Pennsylvania, told Nature that “this should serve as a warning: this virus has the capacity to switch very quickly into a form that can cause severe disease.”
Notably, even in this more severe case, there is still no evidence of human transmission, which is necessary for a potential bird flu pandemic. However, the case underscores the risk of new and potentially dangerous mutations emerging as the H5N1 virus continues to spread and multiply.
A study published in Science on December 5 found that a genetic change on a protein on the surface of the virus could make it easier for the virus to attach to and infect human cells. But none of the mutations observed in the Canadian case are those identified in the study.
Importantly, the researchers stressed that the ability of the virus to attach to a specific part of human cells “is not the only [factor] required for human-to-human transmission of influenza viruses.”
How to stay safe
Most people are not at high risk of being exposed to bird flu. The virus is spreading between animals and from animals to humans through direct contact. The CDC recommends avoiding the consumption of raw milk products and direct contact with wild birds and potentially infected livestock.
“Pasteurization kills the bird flu virus and other harmful germs that can be found in raw milk,” says a November 24 California Department of Public Health press release. “CDPH advises consumers not to drink raw milk or eat raw milk products due to the risk of foodborne illnesses.”
Additionally, although the annual flu shot does not protect against bird flu, getting vaccinated helps prevent infection with seasonal flu and bird flu at the same time. In very rare instances, getting infected by two influenza viruses at the same time can result in a combination of genetic material that produces a new virus.
This phenomenon, known as antigenic shift, triggered the 2009 swine flu pandemic.
Learn more about how to protect yourself and your loved ones against bird flu.
For more information, talk to your health care provider.
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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How To Actually Get Abs (10 Annoying Tips That Work!)
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Cori Lefkowitz, of “Strong At Any Age”, advises…
The method
It may not be fun, but here’s what she finds works:
- Be boring: stick to a simple, repetitive diet to track progress easily, and make hitting macros simpler.
- Cut back on protein bars: processed protein bars are calorie-dense but not filling (due to their small volume), so limit them, especially when trying to get lean.
- Stop daily fluctuations: she advises to be precise with macros and calories daily, not just weekly, to see consistent results.
- Focus on fiber: aim for 25–30g of fiber daily to improve gut health, reduce cravings, and maintain health while cutting fat.
- Get 30–40g of protein per meal: ensure each meal has enough protein to fuel muscle growth and support overall body function.
- Prioritize carbs around workouts: eat carbs before and after training to fuel performance, aid muscle repair, and maintain lean mass.
- Take diet breaks: incorporate 1–2 week maintenance phases to prevent metabolic adaptation, maintain muscle, and thus stay consistent in the long-term.
- Be careful with fat burners & preworkout: these can harm sleep, recovery, and long-term fat loss; opt for natural dietary energy sources instead.
- Don’t set-and-forget: regularly assess and adjust your diet and macros as your body and lifestyle change.
- “Suck it up, buttercup”: fat loss requires persistence, discipline, and pushing through tough moments when you feel like quitting.
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:
Is A Visible Six-Pack Obtainable Regardless Of Genetic Predisposition?
Take care!
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Online Reaction Tests & Women’s Cognitive Health (Test Yours!)
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A team of researchers have looked into the use of online reaction tests (in which, for example, one clicks whenever a certain prompt is shown, or for more of a cognitive challenge, one presses a numerical key when the corresponding digit is shown) to cognitive health in women at different ages.
Why women? To quote the man who had the honor of being the first-listed author on the study (something that happens mysteriously often in science),
❝Women have long been under-represented in healthy aging research, despite making up more than half the population. We developed an easy way to measure cognitive function in the home, without the need for individuals to travel to clinics or receive home visits. Our research shows that testing of cognitive function in the home largely acceptable, easy and convenient❞
About that convenience: they used data from the UK Women’s Cohort Study, which involved over 35,000 British women, and then specifically focused on a follow-up study of 768 participants aged 48–85.
Of the two kinds of online reaction tests we described up top, they used the numerical kind. The participants also filled in a questionnaire about their personal traits (demographic data, mostly, though things like self-reported level of health literacy, and how they would rate their overall health).
What they found
The findings included:
- Younger women were more likely to participate, with participation rates dropping from 89% at age 45 to 44% at age 65.
- Each higher level of education increased the likelihood of volunteering by 7%.
- Women who rated themselves as having “high” intelligence were 19% more likely to participate than those who considered themselves of “average” intelligence.
- Women with lower self-reported health literacy made fewer errors, possibly due to taking longer to decide on answers—consistent with findings from older adults.
You can read the full paper itself here: Health literacy in relation to web-based measurement of cognitive function in the home: UK Women’s Cohort Study
Why this matters
We wrote, a little while ago, about the use of online games (of a specific kind) to improve cognitive function:
Synergistic Brain-Training: Let The Games Begin (But It Matters What Kind) ← the good news is, these are very accessible too
When it comes to rapid and/but correct reactions, this becomes really critical:
How (And Why) To Train Your Pre-Frontal Cortex ← Dr. Sandra Chapman advocates strongly for this, and it’s closely related to working memory and the ability to focus
Want to test yours?
Here are two ways to do it (now, for free, without needing to sign up for anything; the tests are right there on the page):
- HumanBenchmark.com’s Reaction Time Test ← this one’s just a “click when the red panel turns green” test, but the merit here is that it compares your scores to a very large dataset of other people
- Keypress Reaction Time Test ← this one’s the kind that was used in the study, and requires pressing the correct numerical key when the corresponding digit is shown on the screen. You can make it easier or harder by restricting or increasing the range of numbers it uses (default setting is to use the numbers 1, 2, 3, 4, 5, and 6)
Enjoy!
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4 ways to cut down on meat when dining out – and still make healthy choices
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Many of us are looking for ways to eat a healthier and more sustainable diet. And one way to do this is by reducing the amount of meat we eat.
That doesn’t mean you need to become a vegan or vegetarian. Our recent research shows even small changes to cut down on meat consumption could help improve health and wellbeing.
But not all plant-based options are created equal and some are ultra-processed. Navigating what’s available when eating out – including options like tofu and fake meats – can be a challenge.
So what are your best options at a cafe or restaurant? Here are some guiding principles to keep in mind when cutting down on meat.
Mikhaylovskiy/Shutterstock Health benefits to cutting down
Small amounts of lean meat can be part of a healthy, balanced diet. But the majority of Australians still eat more meat than recommended.
Only a small percentage of Australians (10%) are vegetarian or vegan. But an increasing number opt for a flexitarian diet. Flexitarians eat a diet rich in fruits and vegetables, while still enjoying small amounts of meat, dairy, eggs and fish.
Our recent research looked at whether the average Australian diet would improve if we swapped meat and dairy for plant-based alternatives, and the results were promising.
The study found health benefits when people halved the amount of meat and dairy they ate and replaced them with healthy plant-based foods, like tofu or legumes. On average, their dietary fibre intake – which helps with feeling fuller for longer and digestive health – went up. Saturated fats – which increase our blood cholesterol levels, a risk factor for heart disease – went down.
Including more fibre and less saturated fat helps reduce the risk of heart disease.
Achieving these health benefits may be as simple as swapping ham for baked beans in a toastie for lunch, or substituting half of the mince in your bolognese for lentils at dinner.
Filling your plate with fibre-rich foods can help lower cholesterol. Wally Pruss/Shutterstock How it’s made matters
For a long time we’ve known processed meats – such as ham, bacon and sausages – are bad for your health. Eating high amounts of these foods is associated with poor heart health and some forms of cancer.
But the same can be true of many processed meat alternatives.
Plant-based alternatives designed to mimic meat, such as sausages and burgers, have become readily available in supermarkets, cafes and restaurants. These products are ultra-processed and can be high in salt and saturated fat.
Our study found when people replaced meat and dairy with ultra-processed meat alternatives – such as plant-based burgers or sausages – they ate more salt and less calcium, compared to eating meat or healthy plant-based options.
So if you’re cutting down on meat for health reasons, it’s important to think about what you’re replacing it with. The Australian Dietary Guidelines recommend eggs, legumes/beans, tofu, nuts and seeds.
Tofu can be a great option. But we recommend flavouring plain tofu with herbs and spices yourself, as pre-marinated products are often ultra-processed and can be high in salt.
What about when dining out?
When you’re making your own food, it’s easier to adapt recipes or reduce the amount of meat. But when faced with a menu, it can be difficult to work out what is the best option.
Eating a range of colours is one way to ensure variety. Mikhail Nilov/Pexels Here are our four ways to make healthy choices when you eat out:
1. Fill half your plate with vegetables
When cutting down on meat, aim for half your plate to be vegetables. Try to also eat a variety of colours, such as leafy green spinach, red capsicum and pumpkin.
When you’re out, this might look like choosing a vegetable-based entree, a stir-fry or ordering a side salad to have with your meal.
2. Avoid the deep fryer
The Australian Dietary Guidelines recommend limiting deep fried foods to once a week or less. When dining out, choose plant-based options that are sautéed, grilled, baked, steamed, boiled or poached – instead of those that are crumbed or battered before deep frying.
This could mean choosing vegetarian dumplings that are steamed not fried, or poached eggs at brunch instead of fried. Ordering a side of roast vegetables instead of hot chips is also a great option.
3. Pick wholegrains
Scan the menu for wholegrain options such as brown rice, wholemeal pizza or pasta, barley, quinoa or wholemeal burger buns. Not only are they good sources of protein, but they also provide more dietary fibre than refined grains, which help keep you fuller for longer.
4. If you do pick meat – choose less processed kinds
You may not always want, or be able, to make a vegetarian choice when eating out and with other people. If you do opt for meat, it’s better to steer clear of processed options like bacon or sausages.
If sharing dishes with other people, you could try adding unprocessed plant-based options into the mix. For example, a curry with lentils or chickpeas, or a vegetable-based pizza instead of one with ham or salami. If that’s not an option, try choose meat that’s a lean cut, such as chicken breast, or options which are grilled rather than fried.
Laura Marchese, PhD candidate at the Institute for Physical Activity and Nutrition, Deakin University and Katherine Livingstone, NHMRC Emerging Leadership Fellow and Senior Research Fellow at the Institute for Physical Activity and Nutrition, Deakin University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Undoing Creatine’s Puffiness Side Effect
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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 😎
❝Creatine is known to increase “puffiness”, especially in my face. Are there any supplements that do the opposite?!❞
So first, let’s examine why this happens: creatine is most often taken to boost muscle size and performance. Your muscles are, of course, mostly water by mass, and so building your muscles requires extra water, which triggers systemic water retention.
In other words: you take creatine, exercise, and as the muscles start growing, the body goes “oh heck, we are running out of water, better save as much as possible in order to keep hydrating the muscles without running out” and starts putting it anywhere it can that’s not your bladder, so this will largely be the soft tissues of your body.
So, this results in classic water retentions symptoms including bloating and, yes, facial puffiness.
How much this happens, and how long the effects last, depend on three main things:
- What daily dose of creatine you are taking
- What kind of exercise you are doing
- What your hydration is like
The dose is relevant as it’s most common to get this puffiness during the “loading” phase, i.e. if you’re taking an increased dose to start with.
The exercise is relevant as it affects how much your body is actually using the water to build muscles.
The hydration is relevant because the less water you are taking, the more the body will try to retain whatever you do have.
This means, of course, that the supplement you are looking for to undo the facial puffiness is, in fact, water (even, nay, especially, if you feel bloated too):
Water For Everything? Water’s Counterintuitive Properties
Additionally, you could scale back the dose of creatine you’re taking, if you’re not currently doing heavy muscle-building exercise.
That said, the recommended dose for cognitive benefits is 5g/day, which is a very standard main-phase (i.e., post-loading) bodybuilding dose, so do with that information what you will.
See also: Creatine’s Brain Benefits Increase With Age
On which note: whether or not you want to take creatine for brain benefits, however, may depend on your age:
Creatine: Very Different For Young & Old People
Most research on creatine’s effects on humans has usually been either collegiate athletes or seniors, which leaves quite a research gap in the middle—so it’s unclear at what age the muscle-building effects begin to taper off, and at what age the cognitive benefits begin to take off.
Want a quicker fix?
If you want to reduce your facial puffiness acutely (e.g., you have a date in an hour and would like to not have a puffy face), then there are two things you can do that will help immediately, and/but only have short-term effects, meaning you’d have to do them daily to enjoy the results every day:
The first is an ice bath; simply fill a large bowl with water and ice cubes, give it a couple of minutes to get down to temperature, hold your breath and plunge your face in for as long as you can comfortably hold your breath. Repeat a few times, and towel off.
This helps by waking up the vasculature in your face, helping it to reduce puffiness naturally.
The second is facial yoga or guā shā, which is the practice of physically manipulating the soft tissues of your face to put them where you want them, rather than where you don’t want them. This will work against water retention puffiness, as well as cortisol puffiness, lymphatic puffiness, and more:
7-Minute Face Fitness For Lymphatic Drainage & Youthful Jawline
Enjoy!
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The Gut Revolution – by Dr. Christine Bishara
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 be wondering: what sets this apart from other books about gut health?
And one answer is: the author discusses her own published study, with regard to the connection between a deficiency in Bifidobacterium sp., and COVID infection risk/severity. However, this is not an entire book to say “supplement Bifidobacterium sp.”; rather, there are many other things at hand too.
And indeed, supplementing with probiotics will be useless if your gut is not an environment conducive to them thriving. If you take probiotics on an otherwise “Standard American Diet”, then this is approximately the equivalent of paradropping firefighters naked into a raging fire. It will not help. It isn’t the thought that counts.
Instead, Dr. Bishara talks us through what is required for beneficial gut bacteria to thrive, and how to go about making our gut an ideal place for them. In return, they will produce important biochemical metabolites for us, they will improve our immune response, regulate our emotions, help us maintain a healthy weight, heal our skin, and make us smell nice too. In short, they’re a trillions-strong clean-up and maintenance team, if only we treat our workforce well.
Another thing that Dr. Bishara brings of value here that’s not found in a lot of gut health books is the benefits (for gut health) of intermittent fasting, and specifically, a very useful timeline of what happens when, to ensure we do not sabotage our efforts by breaking our fast too early or too late.
The style is easy-reading pop-science, albeit with scientific references throughout for those who want to delve deeper.
Bottom line: this is a gut health book that stands out from the crowd in several ways, and is well worth the investment of reading it!
Click here to check out Gut Revolution, and help yours to help you!
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