The Seven-Day Sleep Prescription – by Dr. Aric Prather

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You probably already know about sleep hygiene. So, what does this book have to offer?

Dr. Aric Prather offers seven days’ worth of adjustments, practices to take up, from when you get up in the morning to when you lay your head down at night.

Some you’ll surely be familiar with, like avoiding blue light and social media at night.

Others, you might not be familiar with, like scheduling 15 minutes for worrying in the daytime. The rationale for this one is that when you find yourself inclined to worry at a time that will keep you awake, you’ll know that you can put off such thoughts to your scheduled “worrying time”. That they’ll be addressed then, and that you can thus sleep soundly meanwhile.

Where the book really comes into its own is in such things as discussing how to not just manage sleep debt, but how to actually use it in your favour.

Nor does Dr. Prather shy away from the truths of our world… That the world these days is not built for us to sleep well. That there are so many other priorities; to get our work done, to succeed and achieve, to pay bills, to support our kids and partners. That so many of these things make plenty of sense in the moment, but catch up with us eventually.

Bottom line: what this book aims to give is a genuinely sustainable approach to sleeping—controlling what we can, and working with what we can’t. If you’d like to have a better relationship with sleep, this book is an excellent choice.

Click here to check out the Seven-Day Sleep Prescription, and improve yours!

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    Your brain deceives you daily, crafting a reality where you’re blind for two hours, predicting actions, and retrofitting memories. Here’s how.

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  • The Dark Side Of Memory (And How To Make Your Life Better)

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    How To Stop Revisiting Those Memories

    We’ve talked before about putting the brakes on negative thought spirals (and that’s a really useful technique, so if you weren’t with us yet for that one, we do recommend hopping back and reading it!).

    We’ve also talked about optimizing memory, to include making moments unforgettable.

    But what about the moments we’d rather forget?

    First, a quick note: we have no pressing wish or need to re-traumatize any readers, so if you’ve a pressing reason to think your memories you’d rather forget are beyond the scope of a few hundred words “one quick trick” in a newsletter, feel free to skip this section today.

    One more quick note: it is generally not considered healthy to repress important memories. Some things are best worked through consciously in therapy with a competent professional.

    Today’s technique is more for things in the category of “do you really need to keep remembering that one time you did something embarrassing 20 years ago?”

    That said… sometimes, even when it does come to the management of serious PTSD, therapy can (intentionally, reasonably) throw in the towel on processing all of something big, and instead seek to simply look at minimizing its effect on ongoing life. Again, that’s best undertaken with a well-trained professional, however.

    For more trivial annoyances, meanwhile…

    Two Steps To Forgetting

    The first step:

    You may remember that memories are tied to the senses, and the more senses are involved, the more easily and fully we remember a thing. To remember something, therefore, we make sure to pay full attention to all the sensory experience of the memory, bringing in all 5 senses if possible.

    To forget, the reverse is true. Drain the memory of color, make it black and white, fuzzier, blurrier, smaller, further away, sterile, silent, gone.

    You can make a habit of doing this automatically whenever your unwanted memory resurfaces.

    The second missing step:

    This is the second step, but it’s going to be a missing step. Memories, like paths in a forest, are easier to access the more often we access them. A memory we visit every day will have a well-worn path, easy to follow. A memory we haven’t visited for decades will have an overgrown, sometimes nearly impossible-to-find path.

    To labor the metaphor a little: if your memory has literal steps leading to it, we’re going to remove one of the steps now, to make it very difficult to access accidentally. Don’t worry, you can always put the step back later if you want to.

    Let’s say you want to forget something that happened once upon a time in a certain workplace. Rather than wait for the memory in question to come up, we’re going to apply the first step that we just learned, to the entire workplace.

    So, in this example, you’d make the memory of that workplace drained of color, made black and white, fuzzier, blurrier, smaller, further away, sterile, silent, gone.

    Then, you’d make a habit of doing that whenever that workplace nearly comes to mind.

    The result? You’re unlikely to accidentally access a memory that occurred in that workplace, if even mentally wandering to the workplace itself causes it to shrivel up and disappear like paper in fire.

    Important reminder

    The above psychological technique is to psychological trauma what painkillers are to physical pain. It can ease the symptom, while masking the cause. If it’s something serious, we recommend enlisting the help of a professional, rather than “self-medicating” in this fashion.

    If it’s just a small annoying thing, though, sometimes it’s easier to just be able to refrain from prodding and poking it daily, forget about it, and enjoy life.

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  • I’ve been sick. When can I start exercising again?

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    You’ve had a cold or the flu and your symptoms have begun to subside. Your nose has stopped dripping, your cough is clearing and your head and muscles no longer ache.

    You’re ready to get off the couch. But is it too early to go for a run? Here’s what to consider when getting back to exercising after illness.

    Ketut Subiyanto/Pexels

    Exercise can boost your immune system – but not always

    Exercise reduces the chance of getting respiratory infections by increasing your immune function and the ability to fight off viruses.

    However, an acute bout of endurance exercise may temporarily increase your susceptibility to upper respiratory infections, such as colds and the flu, via the short-term suppression of your immune system. This is known as the “open window” theory.

    A study from 2010 examined changes in trained cyclists’ immune systems up to eight hours after two-hour high-intensity cycling. It found important immune functions were suppressed, resulting in an increased rate of upper respiratory infections after the intense endurance exercise.

    So, we have to be more careful after performing harder exercises than normal.

    Can you exercise when you’re sick?

    This depends on the severity of your symptoms and the intensity of exercise.

    Mild to moderate exercise (reducing the intensity and length of workout) may be OK if your symptoms are a runny nose, nasal congestion, sneezing and minor sore throat, without a fever.

    Exercise may help you feel better by opening your nasal passages and temporarily relieving nasal congestion.

    Man walks on a beach
    If you have a runny or blocked nose and no fever, low-intensity movement such as a walk might help. Laker/Pexels

    However, if you try to exercise at your normal intensity when you are sick, you risk injury or more serious illness. So it’s important to listen to your body.

    If your symptoms include chest congestion, a cough, upset stomach, fever, fatigue or widespread muscle aches, avoid exercising. Exercising when you have these symptoms may worsen the symptoms and prolong the recovery time.

    If you’ve had the flu or another respiratory illness that caused a high fever, make sure your temperature is back to normal before getting back to exercise. Exercising raises your body temperature, so if you already have a fever, your temperature will become high quicker, which makes you sicker.

    If you have COVID or other contagious illnesses, stay at home, rest and isolate yourself from others.

    When you’re sick and feel weak, don’t force yourself to exercise. Focus instead on getting plenty of rest. This may actually shorten the time it takes to recover and resume your normal workout routine.

    I’ve been sick for a few weeks. What has happened to my strength and fitness?

    You may think taking two weeks off from training is disastrous, and worry you’ll lose the gains you’ve made in your previous workouts. But it could be just what the body needs.

    It’s true that almost all training benefits are reversible to some degree. This means the physical fitness that you have built up over time can be lost without regular exercise.

    To study the effects of de-training on our body functions, researchers have undertaken “bed rest” studies, where healthy volunteers spend up to 70 days in bed. They found that V̇O₂max (the maximum amount of oxygen a person can use during maximal exercise, which is a measure of aerobic fitness) declines 0.3–0.4% a day. And the higher pre-bed-rest V̇O₂max levels, the larger the declines.

    In terms of skeletal muscles, upper thigh muscles become smaller by 2% after five days of bed rest, 5% at 14 days, and 12% at 35 days of bed rest.

    Muscle strength declines more than muscle mass: knee extensor muscle strength gets weaker by 8% at five days, 12% at 14 days and more than 20% after around 35 days of bed rest.

    This is why it feels harder to do the same exercises after resting for even five days.

    Man sits on the side of his bed
    In bed rest studies, participants don’t get up. But they do in real life. Olly/Pexels

    But in bed rest studies, physical activities are strictly limited, and even standing up from a bed is prohibited during the whole length of a study. When we’re sick in bed, we have some physical activities such as sitting on a bed, standing up and walking to the toilet. These activities could reduce the rate of decreases in our physical functions compared with study participants.

    How to ease back into exercise

    Start with a lower-intensity workout initially, such as going for a walk instead of a run. Your first workout back should be light so you don’t get out of breath. Go low (intensity) and go slow.

    Gradually increase the volume and intensity to the previous level. It may take the same number of days or weeks you rested to get back to where you were. If you were absent from an exercise routine for two weeks, for example, it may require two weeks for your fitness to return to the same level.

    If you feel exhausted after exercising, take an extra day off before working out again. A day or two off from exercising shouldn’t affect your performance very much.

    Ken Nosaka, Professor of Exercise and Sports Science, Edith Cowan University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Intermittent Fasting In Women

    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 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

    ❝Does intermittent fasting differ for women, and if so, how?❞

    For the sake of layout, we’ve put a shortened version of this question here, but the actual wording was as below, and merits sharing in full for context

    Went down a rabbit hole on your site and now can’t remember how I got to the “Fasting Without Crashing” article on intermittent fasting so responding to this email lol, but was curious what you find/know about fasting for women specifically? It’s tough for me to sift through and find legitimate studies done on the results of fasting in women, knowing that our bodies are significantly different from men. This came up when discussing with my sister about how I’ve been enjoying fasting 1-2 days/week. She said she wanted more reliable sources of info that that’s good, since she’s read more about how temporary starvation can lead to long-term weight gain due to our bodies feeling the need to store fat. I’ve also read about that, but also that fasting enables more focused autophagy in our bodies, which helps with long-term staving off of diseases/ailments. Curious to know what you all think!

    ~ 10almonds subscriber

    So, first of all, great question! Thanks for asking it

    Next up, isn’t it strange? Books come in the format:

    • [title]
    • [title, for women]

    You would not think women are a little over half of the world’s population!

    Anyway, there has been some research done on the difference of intermittent fasting in women, but not much.

    For example, here’s a study that looked at 1–2 days/week IF, in other words, exactly what you’ve been doing. And, they did have an equal number of men and women in the study… And then didn’t write down whether this made a difference or not! They recorded a lot of data, but neglected to note down who got what per sex:

    Intermittent fasting two days versus one day per week, matched for total energy intake and expenditure, increases weight loss in overweight/obese men and women

    Here’s a more helpful study, that looked at just women, and concluded:

    ❝In conclusion, intermittent fasting could be a nutritional strategy to decrease fat mass and increase jumping performance.

    However, longer duration programs would be necessary to determine whether other parameters of muscle performance could be positively affected by IF. ❞

    ~ Dr. Martínez-Rodríguez et al.

    Read in full: Effect of High-Intensity Interval Training and Intermittent Fasting on Body Composition and Physical Performance in Active Women

    Those were “active women”; another study looked at just women who were overweight or obese (we realize that “active women” and “obese or overweight women” is a Venn diagram with some overlap, but still, the different focus is interesting), and concluded:

    ❝IER is as effective as CER with regard to weight loss, insulin sensitivity and other health biomarkers, and may be offered as an alternative equivalent to CER for weight loss and reducing disease risk.❞

    ~ Dr. Michelle Harvie et al.

    Read in full: The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomised trial in young overweight women

    As for your sister’s specific concern about yo-yoing, we couldn’t find studies for this yet, but anecdotally and based on books on Intermittent Fasting, this is not usually an issue people find with IF. This is assumed to be for exactly the reason you mention, the increased cellular apoptosis and autophagy—increasing cellular turnover is very much the opposite of storing fat!

    You might, by the way, like Dr. Mindy Pelz’s “Fast Like A Girl”, which we reviewed previously

    Take care!

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Related Posts

  • Which Comes First, Cardio or Weights? – by Alex Hutchinson
  • Be Your Future Self Now – by Dr. Benjamin Hardy

    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.

    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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  • Why is toddler milk so popular? Follow the money

    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.

    Toddler milk is popular and becoming more so. Just over a third of Australian toddlers drink it. Parents spend hundreds of millions of dollars on it globally. Around the world, toddler milk makes up nearly half of total formula milk sales, with a 200% growth since 2005. Growth is expected to continue.

    We’re concerned about the growing popularity of toddler milk – about its nutritional content, cost, how it’s marketed, and about the impact on the health and feeding of young children. Some of us voiced our concerns on the ABC’s 7.30 program recently.

    But what’s in toddler milk? How does it compare to cow’s milk? How did it become so popular?

    What is toddler milk? Is it healthy?

    Toddler milk is marketed as appropriate for children aged one to three years. This ultra-processed food contains:

    • skim milk powder (cow, soy or goat)
    • vegetable oil
    • sugars (including added sugars)
    • emulsifiers (to help bind the ingredients and improve the texture)
    • added vitamins and minerals.

    Toddler milk is usually lower in calcium and protein, and higher in sugar and calories than regular cow’s milk. Depending on the brand, a serve of toddler milk can contain as much sugar as a soft drink.

    Even though toddler milks have added vitamins and minerals, these are found in and better absorbed from regular foods and breastmilk. Toddlers do not need the level of nutrients found in these products if they are eating a varied diet.

    Global health authorities, including the World Health Organization (WHO), and Australia’s National Health and Medical Research Council, do not recommend toddler milk for healthy toddlers.

    Some children with specific metabolic or dietary medical problems might need tailored alternatives to cow’s milk. However, these products generally are not toddler milks and would be a specific product prescribed by a health-care provider.

    Toddler milk is also up to four to five times more expensive than regular cow’s milk. “Premium” toddler milk (the same product, with higher levels of vitamins and minerals) is more expensive.

    With the cost-of-living crisis, this means families might choose to go without other essentials to afford toddler milk.

    Woman holding blue plastic spoon of formula powder over open tin of formula, milk bottle in background
    Toddler milk is more expensive than cow’s milk and contains more sugar.
    Dragana Gordic/Shutterstock

    How toddler milk was invented

    Toddler milk was created so infant formula companies could get around rules preventing them from advertising their infant formula.

    When manufacturers claim benefits of their toddler milk, many parents assume these claimed benefits apply to infant formula (known as cross-promotion). In other words, marketing toddler milks also boosts interest in their infant formula.

    Manufacturers also create brand loyalty and recognition by making the labels of their toddler milk look similar to their infant formula. For parents who used infant formula, toddler milk is positioned as the next stage in feeding.

    How toddler milk became so popular

    Toddler milk is heavily marketed. Parents are told toddler milk is healthy and provides extra nutrition. Marketing tells parents it will benefit their child’s growth and development, their brain function and their immune system.

    Toddler milk is also presented as a solution to fussy eating, which is common in toddlers.

    However, regularly drinking toddler milk could increase the risk of fussiness as it reduces opportunities for toddlers to try new foods. It’s also sweet, needs no chewing, and essentially displaces energy and nutrients that whole foods provide.

    Toddler wearing bib with food smeared on face
    Toddler milk is said to help fussy eating, but it may make things worse.
    zlikovec/Shutterstock

    Growing concern

    The WHO, along with public health academics, has been raising concerns about the marketing of toddler milk for years.

    In Australia, moves to curb how toddler milk is promoted have gone nowhere. Toddler milk is in a category of foods that are allowed to be fortified (to have vitamins and minerals added), with no marketing restrictions. The Australian Competition & Consumer Commission also has concerns about the rise of toddler milk marketing. Despite this, there is no change in how it’s regulated.

    This is in contrast to voluntary marketing restrictions in Australia for infant formula.

    What needs to happen?

    There is enough evidence to show the marketing of commercial milk formula, including toddler milk, influences parents and undermines child health.

    So governments need to act to protect parents from this marketing, and to put child health over profits.

    Public health authorities and advocates, including us, are calling for the restriction of marketing (not selling) of all formula products for infants and toddlers from birth through to age three years.

    Ideally, this would be mandatory, government-enforced marketing restrictions as opposed to industry self-regulation in place currently for infant formulas.

    We musn’t blame parents

    Toddlers are eating more processed foods (including toddler milk) than ever because time-poor parents are seeking a convenient option to ensure their child is getting adequate nutrition.

    Formula manufacturers have used this information, and created a demand for an unnecessary product.

    Parents want to do the best for their toddlers, but they need to know the marketing behind toddler milks is misleading.

    Toddler milk is an unnecessary, unhealthy, expensive product. Toddlers just need whole foods and breastmilk, and/or cow’s milk or a non-dairy, milk alternative.

    If parents are worried about their child’s eating, they should see a health-care professional.

    Anthea Rhodes, a paediatrician from Royal Children’s Hospital Melbourne and a lecturer at the University of Melbourne, co-authored this article.The Conversation

    Jennifer McCann, Lecturer Nutrition Sciences, Institute for Physical Activity and Nutrition, Deakin University; Karleen Gribble, Adjunct Associate Professor, School of Nursing and Midwifery, Western Sydney University, and Naomi Hull, PhD candidate, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • What are nootropics and do they really boost your brain?

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    Humans have long been searching for a “magic elixir” to make us smarter, and improve our focus and memory. This includes traditional Chinese medicine used thousands of years ago to improve cognitive function.

    Now we have nootropics, also known as smart drugs, brain boosters or cognitive enhancers.

    You can buy these gummies, chewing gums, pills and skin patches online, or from supermarkets, pharmacies or petrol stations. You don’t need a prescription or to consult a health professional.

    But do nootropics actually boost your brain? Here’s what the science says.

    LuckyStep/Shutterstock

    What are nootropics and how do they work?

    Romanian psychologist and chemist Cornelius E. Giurgea coined the term nootropics in the early 1970s to describe compounds that may boost memory and learning. The term comes from the Greek words nӧos (thinking) and tropein (guide).

    Nootropics may work in the brain by improving transmission of signals between nerve cells, maintaining the health of nerve cells, and helping in energy production. Some nootropics have antioxidant properties and may reduce damage to nerve cells in the brain caused by the accumulation of free radicals.

    But how safe and effective are they? Let’s look at four of the most widely used nootropics.

    1. Caffeine

    You might be surprised to know caffeine is a nootropic. No wonder so many of us start our day with a coffee. It stimulates our nervous system.

    Caffeine is rapidly absorbed into the blood and distributed in nearly all human tissues. This includes the brain where it increases our alertness, reaction time and mood, and we feel as if we have more energy.

    For caffeine to have these effects, you need to consume 32-300 milligrams in a single dose. That’s equivalent to around two espressos (for the 300mg dose). So, why the wide range? Genetic variations in a particular gene (the CYP1A2 gene) can affect how fast you metabolise caffeine. So this can explain why some people need more caffeine than others to recognise any neurostimulant effect.

    Unfortunately too much caffeine can lead to anxiety-like symptoms and panic attacks, sleep disturbances, hallucinations, gut disturbances and heart problems.

    So it’s recommended adults drink no more than 400mg caffeine a day, the equivalent of up to three espressos.

    Two blue coffee cups on wooden table, one with coffee art, the other empty
    Caffeine can make you feel alert and can boost your mood. That makes it a nootropic. LHshooter/Shutterstock

    2. L-theanine

    L-theanine comes as a supplement, chewing gum or in a beverage. It’s also the most common amino acid in green tea.

    Consuming L-theanine as a supplement may increase production of alpha waves in the brain. These are associated with increased alertness and perception of calmness.

    However, it’s effect on cognitive functioning is still unclear. Various studies including those comparing a single dose with a daily dose for several weeks, and in different populations, show different outcomes.

    But taking L-theanine with caffeine as a supplement improved cognitive performance and alertness in one study. Young adults who consumed L-theanine (97mg) plus caffeine (40mg) could more accurately switch between tasks after a single dose, and said they were more alert.

    Another study of people who took L-theanine with caffeine at similar doses to the study above found improvements in several cognitive outcomes, including being less susceptible to distraction.

    Although pure L-theanine is well tolerated, there are still relatively few human trials to show it works or is safe over a prolonged period of time. Larger and longer studies examining the optimal dose are also needed.

    Two clear mugs of green tea, with leaves on wooden table
    The amino acid L-theanine is also in green tea. grafvision/Shutterstock

    3. Ashwaghanda

    Ashwaghanda is a plant extract commonly used in Indian Ayurvedic medicine for improving memory and cognitive function.

    In one study, 225-400mg daily for 30 days improved cognitive performance in healthy males. There were significant improvements in cognitive flexibility (the ability to switch tasks), visual memory (recalling an image), reaction time (response to a stimulus) and executive functioning (recognising rules and categories, and managing rapid decision making).

    There are similar effects in older adults with mild cognitive impairment.

    But we should be cautious about results from studies using Ashwaghanda supplements; the studies are relatively small and only treated participants for a short time.

    Ashwagandha is a plant extract
    Ashwaghanda is a plant extract commonly used in Ayurvedic medicine. Agnieszka Kwiecień, Nova/Wikimedia, CC BY-SA

    4. Creatine

    Creatine is an organic compound involved in how the body generates energy and is used as a sports supplement. But it also has cognitive effects.

    In a review of available evidence, healthy adults aged 66-76 who took creatine supplements had improved short-term memory.

    Long-term supplementation may also have benefits. In another study, people with fatigue after COVID took 4g a day of creatine for six months and reported they were better able to concentrate, and were less fatigued. Creatine may reduce brain inflammation and oxidative stress, to improve cognitive performance and reduce fatigue.

    Side effects of creatine supplements in studies are rarely reported. But they include weight gain, gastrointestinal upset and changes in the liver and kidneys.

    Where to now?

    There is good evidence for brain boosting effects of caffeine and creatine. But the jury is still out on the efficacy, optimal dose and safety of most other nootropics.

    So until we have more evidence, consult your health professional before taking a nootropic.

    But drinking your daily coffee isn’t likely to do much harm. Thank goodness, because for some of us, it is a magic elixir.

    Nenad Naumovski, Professor in Food Science and Human Nutrition, University of Canberra; Amanda Bulman, PhD candidate studying the effects of nutrients on sleep, University of Canberra, and Andrew McKune, Professor, Exercise Science, University of Canberra

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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