The Science of Self-Learning – by Peter Hollins

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Teaching oneself new things is often the most difficult kind of bootstrapping, especially when one is unsure of such critical things as:

  • Where to begin? How, for that matter, do we find where to begin?
  • What can/should a learning journey look like?
  • What challenges should we expect, and how will we overcome them?

Hollins answers all of these questions and more. The greatest value of this book is perhaps in its clear presentation of concrete step-by-step instructions. Hollins gives illustrated examples too, but most importantly, he gives models that can be applied to any given type of learning.

The book also covers the most difficult problems most people face when trying to learn something by themselves, including:

  • Keeping oneself on-task (maintaining discipline)
  • Measuring progress (self-testing beyond memorization)
  • Keeping a fair pace of progress (avoiding plateaus)
  • How to know when one’s knowledge is sufficient or not (avoiding Dunning-Kruger Club)

All in all, if you’re looking to learn a new subject or skill, this could be a first step that saves you a lot of time later!

Get your copy of the Science of Self-Learning on Amazon today!

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  • Mango vs Guava – Which is Healthier?

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    Our Verdict

    When comparing mango to guava, we picked the guava.

    Why?

    Looking at macros first, these two fruits are about equal on carbs (nominally mango has more, but it’s by a truly tiny margin), while guava has more than 3x the protein and more than 3x the fiber. A clear win for guava.

    In terms of vitamins, mango has more of vitamins A, E, and K, while guava has more of vitamins B1, B2, B3, B5, B7, B9, and C. Another win for guava.

    In the category of minerals, mango is not higher in any minerals, while guava is higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

    In short, enjoy both; both are healthy. But if you’re choosing one, there’s a clear winner here, and it’s guava.

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Take care!

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  • Pear vs Prickly Pear – Which is Healthier?

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    Our Verdict

    When comparing pear to prickly pear, we picked the prickly.

    Why?

    Both of these fruits are fine and worthy choices, but the prickly pear wins out in nutritional density.

    Looking at the macros to start with, the prickly pear is higher in fiber and lower in carbs, resulting in a much lower glycemic index. However, non-prickly pears are already low GI, so this is not a huge matter. Whether it’s pear’s GI of 38 or prickly pear’s GI of 7, you’re unlikely to experience a glucose spike.

    In the category of vitamins, pear has a little more of vitamins B5, B9, E, K, and choline, but the margins are tiny. On the other hand, prickly pear has more of vitamins A, B1, B2, B3, B6, and C, with much larger margins of difference (except vitamin B1; that’s still quite close). Even before taking margins of difference into account, this is a slight win for prickly pear.

    When it comes to minerals, things are more pronounced; pear has more manganese, while prickly pear has more calcium, iron, magnesium, phosphorus, potassium, selenium, and zinc.

    In short, both pears are great (so do enjoy the pair), but prickly pear is the clear winner where one must be declared.

    Want to learn more?

    You might like to read:

    Apple vs Pear – Which is Healthier?

    Take care!

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  • Debunking the myth that vaccines cause autism

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The myth that autism is linked to childhood vaccines first appeared in a 1998 study by British physician Dr. Andrew Wakefield. The study was later retracted, and Wakefield was discredited. But nearly three decades after the study’s publication, the myth persists, championed by activists, political leaders, and even potential health officials

    There is overwhelming evidence that there is no link between vaccines and autism. “No one has any real or solid evidence that vaccines cause autism,” says Catherine Lord, a psychologist and autism researcher at the University of California, Los Angeles. 

    Here are just some of the many reasons that we know vaccines don’t cause autism.

    The Wakefield study has been thoroughly discredited 

    In 1998, the Lancet published a study describing a small group of children who reportedly had bowel inflammation and developed autism within a month of getting the measles, mumps, and rubella (MMR) vaccine. The study proposed that the vaccination triggered bowel inflammation and developmental delays, including autism. Lead author Andrew Wakefield coined the term “autistic enterocolitis” to describe the condition he and his colleagues claimed to have discovered. 

    The study received significant media attention and immediate criticism from scientists, who pointed out the study’s small size, lack of controls, and insufficient evidence to support its conclusions. 

    Subsequent research published over the next few years refuted Wakefield’s findings. A 1999 Lancet study found no link between autism and the MMR vaccine, and a 2001 study found no evidence of a link or the existence of so-called autistic enterocolitis.

    In 2010, the Lancet finally retracted Wakefield’s fraudulent study, noting that “several elements” of the study were “incorrect” and that the experiments carried out on children had not been approved by an ethics board. The journal’s editor called the paper’s conclusions “utterly false.” 

    A few months later, Wakefield was stripped of his medical license by the United Kingdom’s General Medical Council. The council deemed Wakefield “dishonest and irresponsible” and concluded that he conducted unethical experiments on children. 

    The committee’s investigation also revealed that, less than a year before he published his study claiming that the MMR vaccine was linked to bowel inflammation that triggered autism, Wakefield filed a patent for a standalone measles vaccine and inflammatory bowel disease treatment.

    Thimerosal was removed from childhood vaccines in 2001—with no effect on autism rates

    A 2003 study published by a conservative group known for promoting anti-science myths—including that HIV doesn’t cause AIDS—first proposed that the preservative thimerosal in childhood vaccines is linked to autism. This supposed link was subsequently disproven.

    Thimerosal is added in small amounts to some vaccines to prevent dangerous bacterial and fungal contamination. The substance contains ethylmercury, a form of mercury that the body quickly and safely processes in small doses. 

    Ethylmercury is different from methylmercury, a far more dangerous form of mercury that is toxic at low doses. By contrast, the small amount of thimerosal in some vaccines is harmless to humans and is equal to the amount of mercury in a can of tuna

    The preservative was removed from childhood vaccines as a precautionary measure in 2001. With the exception of some flu shots, no childhood vaccine contains the preservative and hasn’t for more than two decades. Autism rates have not decreased as a result of thimerosal being removed from childhood immunization vaccines. While some types of the annual flu vaccine contain thimerosal, you can get one without it.

    Extensive research also shows that neither thimerosal nor methylmercury at any dose is linked to autism. A 2008 study of statewide California data found that autism rates “increased consistently for children born from 1989 through 2003, inclusive of the period when exposure to [thimerosal-containing vaccines] has declined.”

    Autism rates are the same in vaccinated and unvaccinated children

    Vaccine opponents often falsely claim that vaccinated children are more likely than unvaccinated children to develop autism. Decades of research disprove this false claim. 

    A 2002 analysis of every child born in Denmark over eight years found that children who received MMR vaccines were no more likely to be diagnosed with autism than unvaccinated children. 

    A 2015 study of over 95,000 U.S. siblings found that MMR vaccination is not associated with increased autism diagnosis. This was true even among the siblings of children with autism, who are seven times more likely to develop autism than children without an autistic sibling.

    And a 2018 study found some evidence that children with autism—and their siblings—were more likely to be unvaccinated or under-vaccinated than children without autism.

    Vaccination also has no impact on autism rates at the population level, regardless of the age at which children get vaccinated. 

    “In comparing countries that have different timing and levels of vaccination … there’s no difference in autism,” says Lord. “You can look at different countries with different rates of autism, and there’s no relationship between the rates of autism and vaccinations.”

    Countries such as Taiwan, Tunisia, Turkey, and Morocco, which have some of the world’s lowest autism rates, have childhood immunization rates that are nearly identical to countries with the highest autism rates, including Sweden, Japan, Brunei, and Singapore. 

    Improved awareness and diagnosis play a role in rising autism rates

    Autism was first described in 1911 when it was considered to be a form of severe schizophrenia. Over a century later, our understanding of autism has changed drastically, as have diagnostic standards. 

    A 2013 scientific article describing how medical and social perceptions of autism have evolved explains that “the diagnoses of schizophrenia, psychosis and autism in children were largely interchangeable during the 1940s and 1950s.” Beginning in the 1960s, methods of diagnosing autism improved, “increasing the number of children who were considered to display autistic traits.”

    The autism diagnosis was changed to autism spectrum disorder in 2013. “This category is now very broad, which was an intentional choice to help provide services to the greatest number of people who might need them,” writes Gideon Meyerowitz-Katz, an epidemiologist and creator of the popular Health Nerd blog. 

    “Rather than the severe intellectual disability of the 1940s and 50s, [autism spectrum disorder] is a group of behaviours that can be any severity as long as they are persistent and impact people’s daily functioning in a significant way.” 

    For more information about autism, 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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  • Surviving with Beans And Rice – by Eliza Whool
  • 7 Invisible Eating Disorders

    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.

    It’s easy to assume that anyone with an eating disorder can be easily recognized by the resultantly atypical body composition, but it’s often not so.

    Beyond the obvious

    We’ll not keep them a mystery; the 7 invisible eating disorders discussed by therapist Kati Morton in this video are:

    • OSFED (Other Specified Feeding or Eating Disorder): a catch-all diagnosis for those who don’t meet the criteria for more specific eating disorders but still have significant eating disorder behaviors.
    • Atypical Anorexia: characterized by all the symptoms of anorexia nervosa (especially: intense fear of gaining weight, and body image distortion) except that the individual’s weight remains in a normal range.
    • Atypical Bulimia: similar to bulimia nervosa, but the frequency or duration of binge-purge behaviors does not meet the usual diagnostic criteria and thus can fly under the radar.
    • Atypical Binge-Eating Disorder: has episodes of consuming large amounts of food without compensatory behaviors (e.g. purging), but the episodes are less frequent and/or intense than typical binge-eating disorder.
    • Purging Disorder: purging behaviors such as self-induced vomiting or laxative abuse without having binge-eating episodes (thus, this not being binging, and nothing obvious is happening outside of the bathroom).
    • Night Eating Syndrome: consuming excessive amounts of food during the night while being fully aware of the nature of the eating episodes, which disrupts sleep and leads to guilt.
    • Rumination Disorder: repeatedly regurgitating food, which may be rechewed, reswallowed, or spat out, without nausea or involuntary retching, often as a self-soothing mechanism.

    For more on each of these, along with a case study-style example of each, enjoy:

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

    Want to learn more?

    You might also like to read:

    Eating Disorders: More Varied (And Prevalent) Than People Think

    Take care!

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  • Nine Pints – by Rose George

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    Rose George is not a scientist, but an investigative journalist. As such, she’s a leave-no-stone-unturned researcher, and that shows here.

    The style throughout is, as one might expect, journalistic. But, she’s unafraid of diving into the science of it, interviewing many medical professionals as part of her work. She also looks to people living with various blood-related conditions, ranging from hemophilia to HIV.

    Speakling of highly-stigmatized yet very manageable conditions, there’s also a fair section devoted to menstruation, menstrual blood, and societies’ responses to such, from shunning to active support.

    We also learn about the industrialization of blood—from blood banks to plasma labs to leech farms. You probably knew leeches are still used as a medical tool in even the most high-tech of hospitals, but you’ll doubtlessly learn a fascinating thing or two from the “insider views” along the way.

    Bottom line: if you’d like to know more about the red stuff in all its marvelous aspects, with neither sensationalization nor sanitization (the topic needs neither!), this is the book for you.

    Click here to check out Nine Pints, and learn more about yours!

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  • Is Chiropractic All It’s Cracked Up To Be?

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    Is Chiropractic All It’s Cracked Up To Be?

    Yesterday, we asked you for your opinions on chiropractic medicine, and got the above-depicted, below-described set of results:

    • 38% of respondents said it keeps us healthy, and everyone should do it as maintenance
    • 33% of respondents said it can correct some short-term skeletal issues, but that’s all
    • 16% of respondents said that it’s a dangerous pseudoscience and can cause serious harm
    • 13% of respondents said that it’s mostly just a combination of placebo and endorphins

    Respondents also shared personal horror stories of harm done, personal success stories of things cured, and personal “it didn’t seem to do anything for me” stories.

    What does the science say?

    It’s a dangerous pseudoscience and can cause harm: True or False?

    False and True, respectively.

    That is to say, chiropractic in its simplest form that makes the fewest claims, is not a pseudoscience. If somebody physically moves your bones around, your bones will be physically moved. If your bones were indeed misaligned, and the chiropractor is knowledgeable and competent, this will be for the better.

    However, like any form of medicine, it can also cause harm; in chiropractic’s case, because it more often than not involves manipulation of the spine, this can be very serious:

    ❝Twenty six fatalities were published in the medical literature and many more might have remained unpublished.

    The reported pathology usually was a vascular accident involving the dissection of a vertebral artery.

    Conclusion: Numerous deaths have occurred after chiropractic manipulations. The risks of this treatment by far outweigh its benefit.❞

    Source: Deaths after chiropractic: a review of published cases

    From this, we might note two things:

    1. The abstract doesn’t note the initial sample size; we would rather have seen this information expressed as a percentage. Unfortunately, the full paper is not accessible, and nor are many of the papers it cites.
    2. Having a vertebral artery fatally dissected is nevertheless not an inviting prospect, and is certainly a very reasonable cause for concern.

    It’s mostly just a combination of placebo and endorphins: True or False?

    True or False, depending on what you went in for:

    • If you went in for a regular maintenance clunk-and-click, then yes, you will get your clunk-and-click and feel better for it because you had a ritualized* experience and endorphins were released.
    • If you went in for something that was actually wrong with your skeletal alignment, to get it corrected, and this correction was within your chiropractor’s competence, then yes, you will feel better because a genuine fault was corrected.

    *this is not implying any mysticism, by the way. Rather it means simply that placebo effect is strongest when there is a ritual associated with it. In this case it means going to the place, sitting in a pleasant waiting room, being called in, removing your shoes and perhaps some other clothes, getting the full attention of a confident and assured person for a while, this sort of thing.

    With regard to its use to combat specifically spinal pain (i.e., perhaps the most obvious thing to treat by chiropractic spinal manipulation), evidence is slightly in favor, but remains unclear:

    ❝Due to the low quality of evidence, the efficacy of chiropractic spinal manipulation compared with a placebo or no treatment remains uncertain. ❞

    Source: Clinical Effectiveness and Efficacy of Chiropractic Spinal Manipulation for Spine Pain

    It can correct some short-term skeletal issues, but that’s all: True or False?

    Probably True.

    Why “probably”? The effectiveness of chiropractic treatment for things other than short-term skeletal issues has barely been studied. From this, we may wish to keep an open mind, while also noting that it can hardly claim to be evidence-based—and it’s had hundreds of years to accumulate evidence. In all likelihood, publication bias has meant that studies that were conducted and found inconclusive or negative results were simply not published—but that’s just a hypothesis on our part.

    In the case of using chiropractic to treat migraines, a very-related-but-not-skeletal issue, researchers found:

    ❝Pre-specified feasibility criteria were not met, but deficits were remediable. Preliminary data support a definitive trial of MCC+ for migraine.❞

    Translating this: “it didn’t score as well as we hoped, but we can do better. We got some positive results, and would like to do another, bigger, better trial; please fund it”

    Source: Multimodal chiropractic care for migraine: A pilot randomized controlled trial

    Meanwhile, chiropractors’ claims for very unrelated things have been harshly criticized by the scientific community, for example:

    Misinformation, chiropractic, and the COVID-19 pandemic

    About that “short-term” aspect, one of our subscribers put it quite succinctly:

    ❝Often a skeletal correction is required for initial alignment but the surrounding fascia and muscles also need to be treated to mobilize the joint and release deep tissue damage surrounding the area. In combination with other therapies chiropractic support is beneficial.❞

    This is, by the way, very consistent with what was said in the very clinically-dense book we reviewed yesterday, which has a chapter on the short-term benefits and limitations of chiropractic.

    A truism that holds for many musculoskeletal healthcare matters, holds true here too:

    ❝In a battle between muscle and bone, muscle will always win❞

    In other words…

    Chiropractic can definitely help put misaligned bones back where they should be. However, once they’re there, if the cause of their misalignment is not treated, they will just re-misalign themselves shortly after you walking out of your session.

    This is great for chiropractors, if it keeps you coming back for endless appointments, but it does little for your body beyond give you a brief respite.

    So, by all means go to a chiropractor if you feel so inclined (and you do not fear accidental arterial dissection etc), but please also consider going to a physiotherapist, and potentially other medical professions depending on what seems to be wrong, to see about addressing the underlying cause.

    Take care!

    Don’t Forget…

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