
The Other Waist Ratio
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We’ve written before about the use of the waist-to-hip ratio as a health risk calculator, because it’s a lot better than BMI.
Before we proceed, let’s take a moment for our time-honored tradition of first briefly laying waste to BMI as a putative reckoner of individual health:
What’s wrong with BMI?
Oof, what isn’t wrong with BMI?
In short, it was developed as a demographic-based tool to specifically chart the weight-related health of working-age European white men a little under 200 years ago.
This means that if you are, perchance, not a working-age European white man in 1830 or so, then it’s not so useful. It’d be like first establishing height norms based on NBA basketball players, and then applying it to the general population, and thus coming to the conclusion that someone who is 6’2″ is very short.
In long, we did a deep-dive into it here, and in particular what things go dangerously wrong when it’s applied to women, non-white people, athletic people, pregnant people, people under 16 or over 65 and more:
When BMI Doesn’t Quite Measure Up
Now, a quick note on waist-to-hip ratio:
The ratio of your waist to hips (in circumference) is a strong indicator of not just cardiovascular disease risk, but also all-cause mortality.
Now, that’s not too surprising, considering that cardiovascular disease is a top killer and other top killers are often metabolically linked (diabetes, stroke, etc, arguably even cancer as it is in part a dysfunction of cellular metabolism; see for example What Your Metabolism Says About How Aggressive Breast Cancer Is Likely To Be For You), and that medical malpractice is often proportional to a patient’s weight (see: Fat’s Real Barriers To Health) which is definitely a major factor too.
You can read about waist-to-hip ratio (including how to calculate it, and what numbers are ideal (or risky) for women and men, here: Better Than BMI
A new contender: waist-to-height ratio!
This one’s “the other waist ratio” mentioned in the title.
A Swedish research team, namely Dr. Amra Jujic et al., looked at 1,792 participants aged 45–73 (mean average age 67) from the Malmö Preventive Project, their waist-to-height ratios (henceforth “WtHR” as used in the study), and how they fared over an average of just under 13 years (like any longitudinal study investigating potentially fatal results, not every participant was there for the entire length of the study, due to dying during it).
In this case, 132 heart failure events (i.e. not all of them fatal) occurred during follow-up.
Higher WtHR was linked to a significantly greater risk of heart failure, with (simplifying rather here for brevity), the following statistical considerations:
- Participants had a median average WtHR of 0.57
- Each standard deviation increase in WtHR raised heart failure risk by 34%, independent of other factors.
- Participants in the highest WtHR quartile (median 0.65) had nearly triple the heart failure risk compared to those in lower quartiles.
What this means in simpler terms: you want to be twice as tall as your waist is round.
In other words, and picking an easy number for clarity: someone who is 6ft wants to ideally have a waist circumference of 36 inches (36 inches being 3ft, i.e. half of 6ft) or less.
Most people (based on the Swedish population sample, anyway; American average size may differ) have a WtHR of very slightly more than that, i.e. a 6ft person will, on average, per the Malmö study, have a waist circumference of 40 inches.
Those who were in the highest-risk group had, on average (again using the 6ft height for arithmetical simplicity here) a waist circumference of 47 inches.
Now, in reality, not everyone is 6ft tall. So if for example you are 5ft tall, that ideal waist circumference becomes 30 inches or less, and the highest-risk threshold becomes 39 inches.
The paper itself isn’t yet publicly available, but you can read a pop-science article about it here:
Waist-to-height ratio predicts heart failure incidence, study indicates
Want to trim up?
If you’ve crunched the numbers and found your ratio is a bit higher than you’d like it to be, then here are some of our resources:
- How To Lose Weight (Healthily!)
- Visceral Belly Fat & How To Lose It
- The Real Way To Shrink Your Waist & Train Your Core
Take care!
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Be Your Future Self Now – by Dr. Benjamin Hardy
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Affirmations in the mirror are great and all, but they can only get you so far! And if you’re a regular reader of our newsletter, you probably know about the power of small daily habits adding up and compounding over time. So what does this book offer, that’s different?
“Be Your Future Self Now” beelines the route “from here to there”, with a sound psychological approach. On which note…
The book’s subtitle mentions “the science of intentional transformation”, and while Dr. Hardy is a psychologist, he’s an organizational psychologist (which doesn’t really pertain to this topic). It’s not a science-heavy book, but it is heavy on psychological rationality.
Where Dr. Hardy does bring psychology to bear, it’s in large part that! He teaches us how to overcome our biases that cause us to stumble blindly into the future… rather than intentfully creating our own future to step into. For example:
Most people (regardless of age!) acknowledge what a different person they were 10 years ago… but assume they’ll be basically the same person 10 years from now as they are today, just with changed circumstances.
Radical acceptance of the inevitability of change is the first step to taking control of that change.
That’s just one example, but there are many, and this is a book review not a book summary!
In short: if you’d like to take much more conscious control of the direction your life will take, this is a book for you.
Click here to get your copy of “Be Your Future Self Now” from Amazon!
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The Exercise That Can Fix A Very Common Knee Pain, Permanently
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Notwithstanding the thumbnail, whether or not you do squats is actually not particularly important for this one.
Will Harlow, the over-50s specialist physio, explains:
It’s in your hips
This isn’t the only possible reason for knee pain, of course, but it is one of the three most common causes. Usually, if there’s a knee problem, the problem is actually rooted in one of the following:
- Hip rotators
- Glutes
- Tibialis anterior
Even in the case of osteoarthritis of the knee, the underlying problem (i.e. before the OA set in) usually started in one of those places and then messed up the knee by referral (i.e., undue stress being put on the knee because of the problem in the other place, then causes the joint wear-and-tear that’s characteristic of OA). In contrast, rheumatoid arthritis is an autoimmune issue from the start, but that only affects 0.5% of the population, so statistically the other things are much more common.
So, today we’ll be looking at the hips: weak hip muscles can let your thigh move uncontrollably, sending twisting and side-to-side forces into your knee, which is mainly built for forwards and backwards motion.
And the remedy for this: the “double clam” exercise, which targets your hip rotators to improve control of your thigh and thus reduce stress on your knee:
- setup and position: lie on your side with the affected leg on top, support your head, place your top hand in front, roll slightly forwards, and keep your knees bent with your heels and knees together.
- double clam movement: lift your top knee without rolling your hips, then keep your knee still and lift your heel by rotating your thigh inwards, before lowering your heel and then your knee with good, steady control.
- progressions: add a resistance band above your knees to increase difficulty, then add a second band around your ankles to make both parts of the movement harder; for each progression, only progress when you can do 15 good-form reps of the easier version.
For more on all of this plus visual demonstrations, enjoy:
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Want to learn more?
For a much deeper understanding of treating knee pain, here’s a great book that we reviewed a little while back:
Treat Your Own Knee – by Robin McKenzie ← he’s a physiotherapist and not a doctor, and/but with 40 years of practice to his name and 33 letters after his name (CNZM OBE FCSP (Hon) FNZSP (Hon) Dip MDT Dip MT), he seems to know his stuff. His work is very well-respected, and almost any English-speaking physiotherapist will have read his books.
Take care!
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Should Men Over 50 Get PSA?
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
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
❝Loved the information on prostate cancer. Do recommend your readers get a PSA or equivalent test annually for over 50 yr old men.❞
(This is about: Prostate Health: What You Should Know)
Yep, or best yet, the much more accurate PSE test! But if PSA test is what’s available, it’s a lot better than nothing. And, much as it’s rarely the highlight of anyone’s day, a prostate exam by a suitably qualified professional is also a good idea.
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Is Your Medication Made in a Contaminated Factory? The FDA Won’t Tell You.
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They were the sort of disturbing discoveries that anyone taking generic medication would want to know.
At one Indian factory manufacturing drugs for the United States, pigeons infested a storage room and defecated on boxes of sterilized equipment. At another, pathogens contaminated purified water used to produce drugs. At a third, stagnant urine pooled on a bathroom floor not far from where injectable medication was made.
But when the Food and Drug Administration released the grim inspection reports and hundreds of others like them, the agency made a decision that undermined its mission to protect Americans from dangerous drugs.
Instead of sharing the names of the medications coming from the errant foreign factories, the FDA routinely blacked them out, keeping the information secret from the public. That decision prevented doctors, pharmacists and patients from knowing whether the drugs they counted on were tainted by manufacturing failures — and potentially ineffective or unsafe.
“Is there some quality issue? Is there a greater difference in potency than expected? Is there a contaminant? I don’t know,” said Dr. Donna Kirchoff, a pediatrician in Oregon who has spent hours trying to find out where certain drugs were made for patients reporting unexplained reactions.
There’s no specific requirement that the FDA block out drug names on inspection reports about foreign facilities. Still, the agency preemptively kept that information hidden, invoking a cautious interpretation of a law that requires the government to protect trade secrets.
It’s part of a decades-long pattern of discounting the interests of consumers who want to make informed choices about the drugs they take — even as 9 out of 10 prescriptions in the United States are filled with generics, many from India and China.
ProPublica previously disclosed that the FDA allowed some of the most troubled factories in India to ship drugs to U.S. consumers and kept the practice largely hidden from the public and from Congress. The agency did not proactively track whether people were being harmed as complaints poured in about pills with an abnormal taste or residue, or about patients who had experienced sudden and unexplained health concerns, including stomach pain and breathing problems.
The FDA told ProPublica that divulging drug names on its inspection reports would violate federal law that protects confidential commercial information. The agency said it only releases the information with approval from drug companies or in cases where companies have already made the details public.
Current and former officials said the restriction was imposed long ago by FDA lawyers who interpreted the law broadly because they feared being sued by drugmakers. No one could recall who made the initial decision to withhold the information or when it was made. The FDA did not respond to a request to make its general counsel available for an interview, and a half dozen former general counsels contacted by ProPublica declined to comment or did not return calls.
Officials with the generic drug lobbying group told ProPublica they have never weighed in on the redactions. A spokesperson from PhRMA, the trade group for brand-name drugmakers, did not answer a question about whether the organization had advocated for the redactions. She said that while appropriate transparency can promote public health, the FDA must protect sensitive manufacturing information.
Patient safety advocates said that should not include redacting drug names.
Just two and a half years ago, FDA inspectors visited a factory in western India and discovered that spore-forming organisms had contaminated the sterile manufacturing area. The plant went on to ship its drugs to the United States anyway.
Because the names of medications were redacted on the inspection report, where they ended up, who used them and whether they caused any harm remains a mystery, at least to the public.
“The whole thing is rendered impotent if you take out the most critical piece of information, which is, ‘What drug is it?’” said former FDA Associate Commissioner Dr. Peter Lurie, who left the agency in 2017. “You’re left with this kind of vague accusation on which nobody can act because nobody has enough information to be able to do anything.”
Dr. Janet Woodcock, the longtime head of drug safety at the FDA, said in an interview with ProPublica that she favors releasing drug names but also shrugged off the usefulness of inspection reports for members of the public.
“You guys think you are like citizen scientists and you can figure out what this means and it’s just not the case,” said Woodcock, who spent nearly four decades at the FDA before retiring early last year.
Even if the FDA opted to disclose the drug names in its reports, there’s still a significant hurdle that can prevent patients from knowing if their medicine was made in a deficient factory. Labels on pill bottles often don’t list the name of the manufacturer or include a factory address, a crucial detail.
Drug companies often have multiple plants, each with its own track record. If there are no specifics on the labels, pharmacists, patients and their doctors can’t trace a drug back to the factory or to FDA reports about a plant’s safety and quality practices.
For years, the FDA resisted calls from pharmacists, lawmakers and others to require that manufacturers disclose more details on labels. Woodcock said the agency didn’t want to police thousands of companies to ensure they were providing accurate information.
“What benefit would this give you and is it worth all the effort?” she said. “We didn’t think the juice was worth the squeeze.”
Now the agency has changed course. It has asked Congress to amend the law to clearly require that labels include the names and addresses of manufacturers as well as the companies that produced a drug’s key ingredients. The FDA suggested additional details could be listed on a website.
The FDA could do even more. Current and former officials acknowledge the agency knows where every drug approved for the U.S. market is made, but does not publish that information on its website.
Instead, the agency separates the information into two different lists: one that shows factory addresses without drug names and another that shows drug names without factory addresses. There’s no easy way to connect them.
Last year, ProPublica sued the FDA in federal court to get access to the internal list of drugs and the factories that made them. The agency ultimately provided much of the information but withheld more than 6,000 addresses, saying the companies had hired contractors to make their drugs and that those names and addresses were confidential. ProPublica’s lawsuit is ongoing.
The agency holds back other critical information on drug safety as well.
When a drug is potentially contaminated by bacteria or has other significant quality problems, manufacturers are required to submit a detailed report to the FDA within three days. The reports are meant to provide an early warning about possible safety threats, but the agency doesn’t post them to its website or issue regular alerts. The only way consumers would know about a problem is by requesting a report under the Freedom of Information Act — and getting it could take weeks or longer.
In 2023, the FDA stopped releasing complaints from doctors and others that linked specific cases of harm — including hospitalizations and deaths — to drug quality concerns. The FDA had included those reports in a public database of adverse events used by researchers, doctors and others trying to assess drug safety. The agency did not respond to questions about why it made the change.
“We’ve made it almost impossible for consumers to be their own best advocate,” said Lisa Salberg, founder of a nonprofit for people with hypertrophic cardiomyopathy, a disease that causes the heart muscles to thicken. “We want our food labels to tell us exactly how much carbohydrates are in them but the things we are taking to combat diseases, we literally know nothing about.”
“Kind of Like a Black Hole”
One of the most widely prescribed drugs in the United States is the generic version of Lipitor, a blockbuster statin that lowers cholesterol and prevents heart attacks and strokes.
Lipitor generated billions in sales before Pfizer’s patent expired in 2011, opening the door to a patchwork of more than 20 mostly foreign drugmakers that supply their own generic, called atorvastatin.
But the boon to consumers and insurers clamoring for cheaper drugs had a little-known downside. FDA inspectors have found safety and quality violations over the years at about half of the plants that were approved to make atorvastatin, government records show.
Conditions were so worrisome at one plant in central India last year that the agency banned the factory from shipping its drugs to the United States. The FDA went on to give the plant an exemption that allowed the company to continue shipping atorvastatin here.
The millions of atorvastatin users in the U.S., however, essentially take their pills on faith, trusting the U.S. government to keep bad medicine out of the country.
Manufacturing failures can be life-threatening. Dirty equipment can contaminate drugs with glass, metal or bacteria. Poorly made drugs may not dissolve properly in the body or contain enough key ingredients. In the case of atorvastatin, the wrong dose could leave a patient with uncontrolled blood pressure.
When patients are prescribed generic drugs — typically because they are cheaper than brand names —pharmacies and insurance companies decide which ones they get. Someone taking a cancer drug, for example, could get a bottle of pills from a factory with a record of good inspections and a refill from a factory with mold, dirty water and rusted equipment.
The FDA doesn’t make it easy to know more.
In a statement, the agency said that it is reviewing the redaction process for inspection reports but did not provide specifics. One former FDA manager who dealt with the release of the reports for overseas factories said the redactions were made because revealing both the drug names and the details of what inspectors observed on production lines would give away confidential manufacturing practices.
As a result, the FDA for decades regularly defaulted to taking out all the drug names, said the former official, who did not want to be identified because they weren’t authorized to speak about agency policy by their former employer.
“It’s more important to leave what inspectors saw, so people can understand what was bad at the factory,” they said. “If you left the drug name in, you’d have to take out more of the observations.”
Woodcock and several inspectors, however, said the reports typically don’t include proprietary information about how drugs are made.
“They’re not talking about how much salt they have in there, or which buffer they use in a specific drug,” Woodcock said. “They’re talking about, ‘Did you do the test correctly? … Do you have mold in your dryer?’ That kind of thing.”
Legal experts told ProPublica that the wholesale removal of drug names was improper and that the redactions should have been made on a case-by-case basis.
In interviews, several former FDA officials now say they support releasing drug names. But Woodcock and others acknowledged they did not question the redactions while they held positions of power at the agency.
“If you’ve got lawyers telling you you can’t do this or this is putting the agency at risk or the agency will get sued and we will have our head handed to us on a platter by the courts, no one is going to say, ‘I’m willing to take that risk,’” said Dr. Mac Lumpkin, former deputy commissioner for international programs who spent more than two decades at the agency.
Meanwhile, the information that people already have ready access to — the labels on their pill bottles — can be misleading. Sometimes what appears to be the manufacturer is actually a repackager or distributor. The actual drugmaker and its factory, which is often not listed on the bottle, could be in India, China or another country.
For Kirchoff, the pediatrician in Oregon, knowing who actually makes the drugs that she prescribes would have saved five years of painstaking work. She started looking at labels when she grew worried that children with autism, anxiety and other conditions were too often declining after they switched from a brand name drug to a generic, or from one generic to another.
The labels, however, often directed her to a distributor and not to the drugmaker or factory. To this day, she said, she still doesn’t know where some drugs are coming from or whether the FDA has ever raised concerns about the factories that made them.
She now keeps a list of the drugs that she can trace to a specific manufacturer and relies on it when prescribing medication.
“Kids with neurodevelopmental disabilities can be exquisitely sensitive to little changes in medications,” Kirchoff said. “A different manufacturer can make all the difference.”
It’s not just a matter of knowing more about drug quality and safety. Pharmacists say the lack of information makes it harder for hospitals and pharmacies to keep their shelves stocked when a potential drug shortage looms.
As Hurricane Maria barreled toward Puerto Rico in 2017, ultimately causing widespread flooding and a monthslong blackout, University of Utah Hospital pharmacist Erin Fox raced to figure out which drugs were most at risk of running short. The island was home to dozens of factories that produced generic and brand-name medications.
“We know where the vulnerabilities are and we’re prioritizing,” then-FDA Commissioner Scott Gottlieb promised on Twitter at the time.
But the agency, citing confidentiality, wouldn’t release a list of drugs made in Puerto Rico, which meant Fox and others didn’t know which products to try to source from alternative suppliers.
“Nobody was ever able to get that specific list,” Fox said. “It’s kind of like a black hole.”
Ultimately, about 40 drugs were at risk of shortage after the storm.
Information Denied
For more than a quarter of a century, as drugs from foreign factories flowed into the U.S. market, the FDA resisted calls for transparency.
In the early 2000s, Lumpkin and others tried to persuade the FDA to provide unredacted inspection reports to regulators in Switzerland. The plan was to share information with a trusted partner under a confidentiality agreement and, working with Swiss inspectors, boost the number of investigations at high-risk factories around the world.
But agency lawyers shut that effort down, saying the FDA could not release complete inspection reports, even to other governments.
“They didn’t want to do anything that would make the industry mad,” Lumpkin said. “It was not, ‘What do we need to do for public health?’ It was, ‘What do we need to do to keep the FDA out of court?’ that took precedence.”
The agency would wait until 2017 before launching these international partnerships, which it now has with the European Union, the United Kingdom and Switzerland.
Woodcock had also pushed for change in the early 2000s, instructing her team to start building a database of factory addresses for every drug approved for use in the United States. In some cases, the information had been languishing on paper records in a storage room and the agency had no way to easily determine which facilities were producing drugs for Americans or whether they had been inspected.
“There was no information,” Woodcock said. “It was terrible. It was a mess.”
In the two decades since the agency created that database, making it possible to easily share the information with the public, the FDA chose to release drug names and their manufacturers but not specific factory addresses.
Woodcock called it a “bandwidth issue” and said she believes that releasing the information would be a reasonable step.
Another effort around that time also fell short. As the Obama administration called for transparency in government, the FDA put a searchable database of inspection information online — a move meant to give the public more details about factory practices that could “jeopardize public health.”
But the agency ultimately undermined the gesture of transparency by redacting drug names from the reports.
In 2022, a committee established by the National Academies of Sciences, Engineering, and Medicine called on the FDA to require that manufacturers publicly disclose where drugs are made. Despite that call and the transparency efforts before it, nothing much has changed.
“You can have a medication in your hand and you can literally not know the company that made it and where it was made. That’s the life of a pharmacist,” said Fox, who was on the committee along with academics and industry experts. “It’s like shopping on Amazon and all you have is the price. You really have no other information.”
In July, newly named FDA Commissioner Marty Makary promised “radical transparency” and the agency released more information about why it had denied applications for new drugs and biological products.
Nearly seven months into his tenure, the agency has yet to release detailed information about where generic drugs are being made.
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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:
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Want to learn more?
You might also like:
Is A Visible Six-Pack Obtainable Regardless Of Genetic Predisposition?
Take care!
Don’t Forget…
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Whole – by Dr. T. Colin Campbell
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Most of us have at least a broad idea of what we’re supposed to be eating, what nutrients we should be getting. Many of us look at labels, and try to get our daily dose of this and that and the other.
And what we don’t get from food? There are supplements.
Dr. Campbell thinks we can do better:
Perhaps most critical in this book, where it stands out from others (we may already know, for example, that we should try to eat diverse plants and whole foods) is its treatment of why many supplements aren’t helpful.
We tend to hear “supplements are a waste of money” and sometimes they are, sometimes they aren’t. How to know the difference?
Key: things directly made from whole food sources will tend to be better. Seems reasonable, but… why? The answer lies in what else those foods contain. An apple may contain a small amount of vitamin C, less than a vitamin C tablet, but also contains a whole host of other things—tiny phytonutrients, whose machinations are mostly still mysteries to us—that go with that vitamin C and help it work much better. Lab-made supplements won’t have those.
There’s a lot more to the book… A chunk of which is a damning critique of the US healthcare system (the author argues it would be better named a sicknesscare system). We also learn about getting a good balance of macro- and micronutrients from our diet rather than having to supplement so much.
The style is conversational, while not skimping on the science. The author has had more than 150 papers published in peer-reviewed journals, and is no stranger to the relevant academia. Here, however, he focuses on making things easily comprehensible to the lay reader.
In short: if you’ve ever wondered how you’re doing at getting a good nutritional profile, and how you could do better, this is definitely the book for you.
Click here to check out “Whole” on Amazon today, and level up your daily diet!
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