
The Science and Technology of Growing Young – by Sergey Young
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There are a lot of very optimistic works out there that promise the scientific breakthroughs that will occur very soon. Even amongst the hyperoptimistic transhumanism community, there is the joke of “where’s my flying car?” Sometimes prefaced with “Hey Ray, quick question…” as a nod to (or sometimes, direct address to) Ray Kurzweil, the Google computer scientist and futurist.
So, how does this one measure up?
Our author, Sergey Young, is not a scientist, but an investor with fingers in many pies. Specifically, pies relating to preventative medicine and longevity. Does that make him an unreliable narrator? Not necessarily, but it means we need to at least bear that context in mind.
But, also, he’s investing in those fields because he believes in them, and wants to benefit from them himself. In essense, he’s putting his money where his mouth is. But, enough about the author. What of the book?
It’s a whirlwind tour of the main areas of reseach and development, in the recent past, the present, and the near future. He talks about problems, and compelling solutions to problems.
If the book has a weak point, it’s that it doesn’t really talk about the problems to those solutions—that is, what can still go wrong. He’s excited about what we can do, and it’s somebody else’s job to worry about pitfalls along the way.
As to the “and what you can do now?” We’ll summarize:
- Mediterranean diet, mostly plant-based
- Get moderate exercise daily
- Get good sleep
- Don’t drink or smoke
- Get your personal health genomics data
- Get regular medical check-ups
- Look after your mental health too
Bottom line: this is a great primer on the various avenues of current anti-aging research and development, with discussion ranging from the the technological to the sociological. It has some health tips too, but the real meat of the work is the insight into the workings of the longevity industry.
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Walnuts vs Pecans – Which is Healthier?
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Our Verdict
When comparing walnuts to pecans, we picked the walnuts.
Why?
It was very close, though, and an argument could be made for pecans! Walnuts are nevertheless always a very good bet, and so far in our This-or-That comparisons, the only nut to beat them so far as been almonds, and that was very close too.
In terms of macros, walnuts have a lot more protein, while pecans have a little more fiber (for approximately the same carbs). Both are equally fatty (near enough; technically pecans have a little more) but where the walnuts stand out in the fat category is that while pecans have mostly healthy monounsaturated fats, walnuts have mostly healthy polyunsaturated fats, including including a good balance of omega-3 and omega-6 fatty acids. So, while we do love the extra fiber from pecans, we’re calling it for walnuts in the macros category, on account of the extra protein and the best lipids profile (not that pecans’ lipids profile is bad by any stretch; just, walnuts have it better).
In the vitamins category, walnuts have more of vitamins B2, B6, B9, and C, while pecans offer more of vitamins A, B1, B3, B5, E, K, and choline. The margins aren’t huge and walnuts are also excellent for all the vitamins that pecans narrowly beat them on, but still, the vitamins category is a win for pecans.
When it comes to minerals, walnuts take back the crown; walnuts offer more calcium, copper, iron, magnesium, phosphorus, potassium, and selenium, while pecans have a little more manganese and zinc. Once again, the margins aren’t huge and pecans are also excellent for all the minerals that walnuts narrowly beat them on, but still, the minerals category is a win for walnuts.
In short: enjoy both of these nuts for their healthy fats, vitamins, minerals, protein, and fiber, but if you’re going to pick one, walnuts come out on top.
Want to learn more?
You might like to read:
Why You Should Diversify Your Nuts!
Take care!
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What Do The Different Kinds Of Fiber Do? 30 Foods That Rank Highest
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We’ve talked before about how important fiber is:
Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
And even how it’s arguably the most important dietary factor when it comes to avoiding heart disease:
What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure ← Spoiler: it’s fiber
And yes, that’s even when considered alongside other (also laudable) dietary interventions such as lowering intake of sodium, various kinds of saturated fat, and red meat.
So, what should we know about fiber, aside from “aim to get nearer 40g/day instead of the US average 16g/day”?
Soluble vs Insoluble
The first main way that dietary fibers can be categorized is soluble vs insoluble. Part of the difference is obvious, but bear with us, because there’s more to know about each:
- Soluble fiber dissolves (what a surprise) in water and, which part is important, forms a gel. This slows down things going through your intestines, which is important for proper digestion and absorption of nutrients (as well as avoiding diarrhea). Yes, you heard right: getting enough of the right kind of fiber helps you avoid diarrhea.
- Insoluble fiber does not dissolve (how shocking) in water and thus mostly passes through undigested by us (some will actually be digested by gut microbes who subsist on this, and in return for us feeding them daily, they make useful chemicals for us). This kind of fiber is also critical for healthy bowel movements, because without it, constipation can ensue.
Both kinds of fiber improve just about every metric related to blood, including improving triglycerides and improving insulin sensitivity and blood glucose levels. Thus, they help guard against various kinds of cardiovascular disease, diabetes, and metabolic disease in general. Do note that because whatever’s good for your heart/blood is good for your brain (which requires a healthy heart and bloodstream to nourish it and take away waste), likely this also has a knock-on effect against cognitive decline, but we don’t have hard science for that claim so we’re going to leave that last item as a “likely”.
However, one thing’s for sure: if you want a healthy gut, heart, and brain, you need a good balance of soluble and insoluble fibers.
10 of the best for soluble fiber
Food Soluble Fiber Type(s) Soluble Fiber (g per serving) Insoluble Fiber Type(s) Insoluble Fiber (g per serving) Total Fiber (g per serving) Kidney beans (1 cup cooked) Pectin, Resistant Starch 1.5–2 Hemicellulose, Cellulose 6 8 Lentils (1 cup cooked) Pectin, Resistant Starch 1.5–2 Cellulose 6 7.5 Barley (1 cup cooked) Beta-glucan 3–4 Hemicellulose 2 6 Brussels sprouts (1 cup cooked) Pectin 1–1.5 Cellulose, Hemicellulose 2 3.5 Oats (1 cup cooked) Beta-glucan 2–3 Cellulose 1 3 Apples (1 medium) Pectin 1–2 Cellulose, Hemicellulose 2 3 Carrots (1 cup raw) Pectin 1–1.5 Cellulose, Hemicellulose 2 3 Citrus fruits (orange, 1 medium) Pectin 1–1.5 Cellulose 1 2.5 Flaxseeds (2 tbsp) Mucilage, Lignin 1–1.5 Cellulose 1 2.5 Psyllium husk (1 tbsp) Mucilage 3–4 Trace amounts 0 3–4 10 of the best for insoluble fiber
Food Soluble Fiber Type(s) Soluble Fiber (g per serving) Insoluble Fiber Type(s) Insoluble Fiber (g per serving) Total Fiber (g per serving) Wheat bran (1 cup) Trace amounts 0 Cellulose, Lignin 6–8 6–8 Black beans (1 cup cooked) Pectin, Resistant Starch 1.5 Cellulose 6 7.5 Brown rice (1 cup cooked) Trace amounts 0.5 Hemicellulose, Lignin 2–3 2.5–3.5 Popcorn (3 cups popped) Trace amounts 0.5 Hemicellulose 3 3.5 Broccoli (1 cup cooked) Pectin 1 Cellulose, Hemicellulose 4 5 Green beans (1 cup cooked) Trace amounts 0.5 Cellulose, Hemicellulose 3 3.5 Sweet potatoes (1 cup cooked) Pectin 1–1.5 Cellulose 3 4.5 Whole wheat bread (1 slice) Trace amounts 0.5 Cellulose, Hemicellulose 1 1.5 Pears (1 medium) Pectin 1 Cellulose, Hemicellulose 4 5 Almonds (1 oz) Trace amounts 0.5 Cellulose, Hemicellulose 2 2.5 10 of the best for a balance of both
Food Soluble Fiber Type(s) Soluble Fiber (g per serving) Insoluble Fiber Type(s) Insoluble Fiber (g per serving) Total Fiber (g per serving) Raspberries (1 cup) Pectin 1 Cellulose 5 6 Edamame (1 cup cooked) Pectin 1 Cellulose 5 6 Chia seeds (2 tbsp) Mucilage, Pectin 2–3 Lignin, Cellulose 3 5.5 Artichokes (1 medium) Inulin 1 Cellulose, Hemicellulose 5 6 Avocado (1 medium) Pectin ~2 Cellulose 4 6 Black beans (1 cup cooked) Pectin, Resistant Starch 1.5 Cellulose 6 7.5 Quinoa (1 cup cooked) Pectin, Saponins 1 Cellulose, Hemicellulose 3 4 Spinach (1 cup cooked) Pectin 0.5 Cellulose, Lignin 3 3.5 Prunes (1/2 cup) Pectin, Sorbitol 2 Cellulose 4 6 Figs (3 medium) Pectin 1 Cellulose 2 3 You’ll notice that the above “balance” is not equal; that’s ok; we need greater quantities of insoluble than soluble anyway, so it is as well that nature provides such.
This is the same kind of balance when we talk about “balanced hormones” (does not mean all hormones are in equal amounts; means they are in the right proportions) or “balanced microbiome” (does not mean that pathogens and friendly bacteria are in equal numbers), etc.
Some notes on the above:
About those fiber types, some of the most important soluble ones to aim for are:
- Beta-glucan: found in oats and barley, it supports heart health.
- Pectin: found in fruits like apples, citrus, and pears, it helps with cholesterol control.
- Inulin: a type of prebiotic fiber found in artichokes.
- Lignin: found in seeds and wheat bran, it has antioxidant properties.
- Resistant starch: found in beans and lentils, it acts as a prebiotic for gut health.
See also: When Is A Fiber Not A Fiber? The Food Additive You Do Want
One fiber to rule them all
Well, not entirely (we still need the others) but there is a best all-rounder:
The Best Kind Of Fiber For Overall Health?
Enjoy!
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Getting Rid Of Warts
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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 😎
❝How to get rid of warts and stop them from coming back?❞
First we’ll mention: it does matter what kind of warts they are, and where they are. It’s easier to treat a wart on a finger than on the genitals or an eyelid, for example.
To speak in broad terms, though, warts are caused by human papillomavirus (HPV).
There is a HPV vaccine; you can read about it here: Everything you need to know about cervical cancer*
You can get the vaccine as an adult, but it’s most readily given to children, as it is most effective before first encountering HPV. Otherwise, most people contract the virus at some point, and it is highly contagious, so prevention as early as possible is good. Sometimes people will hand-wring about giving a HPV vaccine to children as HPV is mostly transmitted sexually so it “shouldn’t” be necessary yet, but 1) better to get it done and not have to worry about it later 2) it’s not only transmitted sexually, but by touch in general, and it is highly resistant to disinfectants.
*You may be wondering: why is the link about cervical cancer? And the answer is that almost all cervical cancer is caused by HPV.
However, if you have warts, this does not mean you are necessarily at high risk of cervical cancer (or oropharyngeal cancer, which is also mostly caused by HPV).
There are hundreds of known types of HPV, and the most common wart-inducing types aren’t known to increase cancer risk. Please note that this is not an exhaustive statement though; there are a lot of types where it’s not fully known what they do. Also, many people will have numerous types of HPV.
You asked us about treating warts, so that’s important knowledge, but to save space on discussing the many types of HPV (which is a fascinating topic, especially when it comes to some of the most common types like 2 and 16, and the most risky types like 16 and 18), we’ll direct you to a convenient table of HPV types on Wikipedia that tells which kinds do what.
So, can we destroy the virus once infected?
Yes!
…ish. That is to say, we can destroy them locally (at the site of the wart), but we will still remain infected by the virus, meaning they can always reappear (we can reduce the risks though; more on that later).
Destroying it mostly comes in two main forms:
- Salicylic acid or similar chemical products: needs to be used every day, for weeks, but will destroy the wart tissue (and the virus contained within it) while leaving healthy tissue mostly unaffected (it’s only mildly corrosive to our own flesh) but still, try to get it only on the wart. Here’s an example product on Amazon.
- Liquid nitrogen or other freezing treatments: usually only takes a few treatments to destroy it completely. Liquid nitrogen is usually available only via a doctor, unless for some reason you happen to have access to it yourself, but we recommend getting professional (medical professional!) assistance, as otherwise it can very easily destroy your flesh too. Milder, at-home freezing treatments are not as effective as liquid nitrogen, but still much more effective than corrosive chemical treatments. The at-home kits usually involve a canister containing chemicals that produce an endothermic reaction when mixed, and this mixture is then either sprayed via a nozzle placed around the wart (to avoid getting other tissue), or else isn’t sprayed anywhere, and just cools a conductive metal element the tip of which is then placed on the wart to freeze it off. Here’s an example product on Amazon.
There are a lot of home remedies that people try; most of them do not work.
Here’s a list: 16 Natural Home Remedies for Warts ← we’re not recommending these, but we link them for your interest.
About avoiding reoccurrence
There are two main things here:
- don’t reinfect yourself: so for example try to avoid touching it (spreads it about anywhere else you touch), and consider anything you used on it physically (e.g. pumice stone, nail file, etc) contaminated and now capable of spreading it to other parts of you (or indeed other people, if it’s a shared item, so don’t share it). Remember, it’s very resistant to disinfecting, so unless you have a medical grade autoclave or seriously strong industrial chemicals, you’re very unlikely to successfully disinfect such items at home.
- look after your immune system: most warts go away by themselves in about 18 months. Is it because they just got fed up of being a nuisance? No, it’s because your immune system finally beat them (on that particular battleground, at least). So, look after your immune system, and it will not only help you get rid of extant warts more quickly, but also reduce the risk of reoccurrence.
Learn more about that latter: Beyond Supplements: The Real Immune-Boosters!
Take care!
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Turkish Saffron Salad
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Summer is upon us, and we need salad options. Coleslaw’s all well and good, until you’re the 4th person to bring it to the pot luck. Tzatziki’s great—and healthier than a standard coleslaw, being based in yogurt rather than mayonnaise as most Western coleslaws are (Eastern European coleslaws, for example, more often use a vinaigrette), but today our tastebuds are traveling to Turkey for this gut-healthy, phytochemical-rich, delicious dish.
You will need
- 12 oz carrots, cut into very thin batons (alternatively: use a peeler to peel it into super-thin strips)
- 2 oz chopped nuts (pistachios are traditional, almonds are also used sometimes; many other nuts would work too e.g. walnuts, hazelnuts, etc; not peanuts though)
- 2 cups kefir yogurt (if unavailable, substitute any 2 cups plain unsweetened yogurt; comparable plant yogurt is fine if you’re vegan; those healthy bacteria love plant yogurts as much as animal ones)
- 1 bulb garlic, grated
- 1 tsp chili flakes
- 1 pinch saffron, ground, then soaked in 1 tbsp warm water for a few hours
- 2 tbsp olive oil for cooking; ideally Extra Virgin, but at least Virgin
Method
(we suggest you read everything at least once before doing anything)
1) Put the olive oil and carrots into a saucepan and heat gently, stirring. You want to soften the carrots just a little and absorb the olive oil, without actually fully cooking the carrots; this will probably only take 2–3 minutes at most. Take it off the heat and transfer it to a bowl to cool.
When the mixture has cooled…
2) Add the kefir yogurt, garlic, chili flakes, and saffron water into the carrots, mixing thoroughly.
3) Add the chopped nuts as a garnish
(after mixing thoroughly, you will probably see more of the yogurt mixture and less of the carrots; that’s fine and correct))
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Making Friends With Your Gut (You Can Thank Us Later)
- The Many Health Benefits Of Garlic
- Capsaicin For Weight Loss And Against Inflammation
- Why You Should Diversify Your Nuts!
- Saffron For The Brain (& More) ← do not underestimate saffron’s neuroprotective qualities, and many other beneficial properties!
Take care!
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Moringa Oleifera Against CVD, Diabetes, Alzheimer’s & Arsenic?
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The Healthiest Drumstick
Moringa oleifera is a tree, whose leaves and pods have medicinal properties (as well as simply being very high in nutrients). It’s also called the drumstick tree in English, but equally often it’s referred to simply as Moringa. It has enjoyed use in traditional medicine for thousands of years, and its many benefits have caught scientists’ attention more recently. For an overview before we begin, see:
Now, let’s break it down…
Anti-inflammatory
It is full of antioxidants, which we’ll come to shortly, and they have abundant anti-inflammatory effects. Research into these so far has mostly beennon-human animal studies or else in vitro, hence the guarded “potential” for now:
Potential anti-inflammatory phenolic glycosides from the medicinal plant Moringa oleifera fruits
Speaking of potential though, it has been found to also reduce neuroinflammation specifically, which is good, because not every anti-inflammatory agent does that:
Antioxidant
It was hard to find studies that talked about its antioxidant powers that didn’t also add “and this, and this, and this” because of all its knock-on benefits, for example:
❝The results indicate that this plant possesses antioxidant, hypolipidaemic and antiatherosclerotic activities and has therapeutic potential for the prevention of cardiovascular diseases.
These effects were at degrees comparable to those of simvastatin.❞
~ Dr. Pilaipark Chumark et al.
Likely a lot of its benefits in these regards come from the plant’s very high quercetin content, because quercetin does that too:
Quercetin reduces blood pressure in hypertensive subjects
For more about quercetin, you might like our previous main feature:
Fight Inflammation & Protect Your Brain, With Quercetin
Antidiabetic
It also has been found to lower fasting blood sugar levels by 13.5%:
Anti-arsenic?
We put a question mark there, because studies into this have only been done with non-human animals such as mice and rats so far, largely because there are not many human volunteers willing to sign up for arsenic poisoning (and no ethics board would pass it anyway).
However, as arsenic contamination in some foods (such as rice) is a big concern, this is very promising. Here are some example studies, with mice and rats respectively:
- Protective effects of Moringa oleifera Lam. leaves against arsenic-induced toxicity in mice
- Therapeutic effects of Moringa oleifera on arsenic-induced toxicity in rats
Is it safe?
A popular food product through parts of Africa and (especially) South & West Asia, it has a very good safety profile. Generally the only health-related criticism of it is that it contains some anti-nutrients (that hinder bioavailability of its nutrients), but the nutrients outweigh the antinutrients sufficiently to render this a trifling trivium.
In short: as ever, do check with your doctor/pharmacist to be sure, but in general terms, this is about as safe as most vegan whole foods; it just happens to also be something of a superfood, which puts it into the “nutraceutical” category. See also:
Review of the Safety and Efficacy of Moringa oleifera
Want to try some?
We don’t sell it, but here for your convenience is an example product on Amazon 😎
Enjoy!
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Rebounding Into The Best Of Health
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“Trampoline” is a brand-name that’s been popularized as a generic name, and “rebounding”, the name used in this video, is the same thing as “trampolining”. With that in mind, let us bounce swiftly onwards:
Surprising benefits
It’s easy to think “isn’t that cheating?” to the point that such “cheating” could be useless, since surely the device is doing most of the work?
The thing is, while indeed it’s doing a lot of the work for you, your muscles are still doing a lot—mostly stabilization work, which is of course a critical thing for our muscles to be able to do. While it’s rare that we need to do a somersault in everyday life, it’s common that we have to keep ourselves from falling over, after all.
It also represents a kind of gentle resistance exercise, and as such, improves bone density—something first discovered during NASA research for astronauts. Other related benefits pertain to the body’s ability to deal with acceleration and deceleration; it also benefits the lymphatic system, which unlike the blood’s circulatory system, has no pump of its own. Rebounding does also benefit the cardiovascular system, though, as now the heart gets confused (in the healthy way, a little like it gets confused with high-intensity interval training).
Those are the main evidence-based benefits; anecdotally (but credibly, since these things can be said of most exercise) it’s also claimed that it benefits posture, improves sleep and mood, promotes weight loss and better digestion, reduces bloating, improves skin (the latter being due to improved circulation), and alleviates arthritis (most moderate exercise improves immune response, and thus reduces chronic inflammation, so again, this is reasonable, even if anecdotal).
For more details on all of these and more, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
- Exercise Less, Move More
- How To Do HIIT (Without Wrecking Your Body)
- Resistance Is Useful! (Especially As We Get Older)
- HIIT, But Make It HIRT
- The Lymphatic System Against Cancer & More
Take care!
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