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

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

You 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!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • The Philosophy Gym – by Dr. Stephen Law
  • The Big Book of Kombucha – by Hannah Crum & Alex LaGory
    Conquer kombucha brewing with a 400-page guide: from nailing the basics to hundreds of recipes, ensure flawless fermentation and vibrant flavors. “The Bible of Kombucha” awaits you.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • What Happens To Your Body When You Eat Raw Garlic Everyday

    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.

    Garlic’s benefits are not all in its most talked-about active compound, allicin (some are in other parts of the garlic), but the allicin is certainly very potent. However, allicin breaks down easily, which means that cooking reduces its value greatly, meaning that for health purposes, it is best consumed raw. Pickled garlic cloves are great, by the way, and you should try them if you haven’t already.

    Garlic’s benefits (aside from being delicious)

    Benefits that can be expected include:

    1. Boosts immunity: allicin enhances white blood cell function, helping fight off colds and flu
    2. Supports heart health: lowers blood pressure, reduces cholesterol, and prevents blood clots, reducing the risk of heart disease and stroke
    3. Anti-cancer properties: it contains sulfur compounds that may inhibit cancer cell growth, particularly in the digestive system
    4. Improves digestion: stimulates digestive enzymes and promotes gut health, helping with better nutrient absorption and digestion
    5. Enhances brain function: antioxidants in garlic are neuroprotective, reducing cognitive decline
    6. Good for your skin: its antibacterial and anti-inflammatory properties can help improve skin health
    7. Regulates blood sugar levels: helps regulate blood sugar and improves insulin sensitivity
    8. Anti-inflammatory effects: contains compounds that reduce inflammation, helping to combat inflammatory diseases such as arthritis
    9. Supports weight loss: stimulates metabolism, suppresses appetite, and helps break down fats, aiding in weight management
    10. May protect against osteoporosis: increases estrogen levels in women, potentially reducing the risk of osteoporosis (no effect on estrogen levels if you don’t have ovaries)

    The daily dose that this video recommends is 1–2 cloves of garlic or 3600mg of aged garlic extract as a supplement.

    For more on all of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    The Many Health Benefits Of Garlic

    Take care!

    Share This Post

  • Feta or Parmesan – Which is Healthier?

    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.

    Our Verdict

    When comparing feta to parmesan, we picked the parmesan.

    Why?

    It’s close! Looking at the macros, parmesan has more protein and slightly less fat. Of the fat content, parmesan also has slightly less saturated fat, but neither of them are doing great in this category. Still, a relative win for parmesan.

    In the category of vitamins, feta is a veritable vitamin-B-fest with more of vitamins B1, B2, B3, B5, B6, and B9. On the other hand, parmesan has more of vitamins A, B12, and choline. By strength of numbers, this is a win for feta.

    Minerals tell a different story; parmesan has a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Meanwhile, feta is not higher in any minerals. A clear win for parmesan.

    Both cheeses offer gut-healthy benefits (if consumed regularly in small portions), while neither are great for the heart.

    On balance, we say parmesan wins the day.

    Want to learn more?

    You might like to read:

    Feta Cheese vs Mozzarella – Which is Healthier?

    Take care!

    Share This Post

  • Heart Healthy Diet Plan – by Stephen William

    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.

    We’ve covered heart-healthy cooking books before, but variety is good, and boredom is an enemy of health, so let’s shake it up with a fresh stack of recipes!

    After a brief overview of the relevant science (which if you’re a regular 10almonds reader, probably won’t be new to you), the author takes the reader on a 28-day journey. Yes, we know the subtitle says 30 days, but unless they carefully hid the other two days somewhere we didn’t find, there are “only” 28 inside. Perhaps the publisher heard it was a month and took creative license. Or maybe there’s a different edition. Either way…

    Rather than merely giving a diet plan (though yes, he also does that), he gives a wide range of “spotlight ingredients”, such that many of the recipes, while great in and of themselves, can also be jumping-off points for those of us who like to take recipes and immediately do our own things to them.

    Each day gets a breakfast, lunch, dinner, and he also covers drinks, desserts, and such like.

    Notwithstanding the cover art being a lot of plants, the recipes are not entirely plant-based; there are a selection of fish dishes (and other seafood, e.g. shrimp) and also some dairy products (e.g. Greek yoghurt). The recipes are certainly very “plant-forward” though and many are just plants. If you’re a strict vegan though, this probably isn’t the book for you.

    Bottom line: if you’d like to cook heart-healthy but are often stuck wondering “aaah, what to cook again today?”, then this is the book to get you out of any culinary creative block!

    Click here to check out the Heart Healthy Diet Plan, and widen your heart-healthy repertoire!

    Share This Post

Related Posts

  • The Philosophy Gym – by Dr. Stephen Law
  • Alzheimer’s Sex Differences May Not Be What They Appear

    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.

    Alzheimer’s Sex Differences May Not Be What They Appear

    Women get Alzheimer’s at nearly twice the rate than men do, and deteriorate more rapidly after onset, too.

    So… Why?

    There are many potential things to look at, but four stand out for quick analysis:

    • Chromosomes: women usually have XX chromosomes, to men’s usual XY. There are outliers to both groups, people with non-standard combinations of chromosomes, but not commonly enough to throw out the stats.
    • Hormones: women usually have high estrogen and low testosterone, compared to men. Again there are outliers and this is a huge oversimplification that doesn’t even look at other sex hormones, but broadly speaking (which sounds vague, but is actually what is represented in epidemiological studies), it will be so.
    • Anatomy: humans have some obvious sexual dimorphism (again, there are outliers, but again, not enough to throw out the stats); this seems least likely to be relevant (Alzheimer’s is probably not stored in the breasts, for examples), though average body composition (per muscle:fat ratio) could admittedly be a factor.
    • Social/lifestyle: once again, #NotAllWomen etc, but broadly speaking, women and men often tend towards different social roles in some ways, and as we know, of course lifestyle can play a part in disease pathogenesis.

    As a quick aside before we continue, if you’re curious about those outliers, then a wiki-walk into the fascinating world of intersex conditions, for example, could start here. But by and large, this won’t affect most people.

    So… Which parts matter?

    Back in 2018, Dr. Maria Teresa Ferretti et al. kicked up some rocks in this regard, looking not just at genes (as much research has focussed on) or amyloid-β (again, well-studied) but also at phenotypes and metabolic and social factors—bearing in mind that all three of those are heavily influenced by hormones. Noting, for example, that (we’ll quote directly here):

    • Men and women with Alzheimer disease (AD) exhibit different cognitive and psychiatric symptoms, and women show faster cognitive decline after diagnosis of mild cognitive impairment (MCI) or AD dementia.
    • Brain atrophy rates and patterns differ along the AD continuum between the sexes; in MCI, brain atrophy is faster in women than in men.
    • The prevalence and effects of cerebrovascular, metabolic and socio-economic risk factors for AD are different between men and women.

    See: Sex differences in Alzheimer disease—the gateway to precision medicine

    So, have scientists controlled for each of those factors?

    Mostly not! But they have found clues, anyway, while noting the limitations of the previous way of conducting studies. For example:

    ❝Women are more likely to develop Alzheimer’s disease and experience faster cognitive decline compared to their male counterparts. These sex differences should be accounted for when designing medications and conducting clinical trials❞

    ~ Dr. Feixiong Cheng

    Read: Research finds sex differences in immune response and metabolism drive Alzheimer’s disease

    Did you spot the clue?

    It was “differences in immune response and metabolism”. These things are both influenced by (not outright regulated by, but strongly influenced by) sex hormones.

    ❝As [hormonal] sex influences both the immune system and metabolic process, our study aimed to identify how all of these individual factors influence one another to contribute to Alzheimer’s disease❞

    ~ Dr. Justin Lathia

    Ignoring for a moment progesterone’s role in metabolism, estrogen is an immunostimulant and testosterone is an immunosuppressant. These thus both also have an effect in inflammation, which yes, includes neuroinflammation.

    But wait a minute, shouldn’t that mean that women are more protected, not less?

    It should! Except… Alzheimer’s is an age-related disease, and in the age-bracket that generally gets Alzheimer’s (again, there are outliers), menopause has been done and dusted for quite a while.

    Which means, and this is critical: post-menopausal women not on HRT are essentially left without the immune boost usually directed by estrogen, while men of the same age will be ticking over with their physiology that (unlike that of the aforementioned women) was already adapted to function with negligible estrogen.

    Specifically:

    ❝The metabolic consequences of estrogen decline during menopause accelerate neuropathology in women❞

    ~ Dr. Rasha Saleh

    Source: Hormone replacement therapy is associated with improved cognition and larger brain volumes in at-risk APOE4 women

    Critical idea to take away from all this:

    Alzheimer’s research is going to be misleading if it doesn’t take into account sex differences, and not just that, but also specifically age-relevant sex differences—because that can flip the narrative. If we don’t take age into account, we could be left thinking estrogen is to blame, when in fact, it appears to be the opposite.

    In the meantime, if you’re a woman of a certain age, you might talk with a doctor about whether HRT could be beneficial for you, if you haven’t already:

    ❝Women at genetic risk for AD (carrying at least one APOE e4 allele) seem to be particularly benefiting from MHT❞

    (MHT = Menopausal Hormone Therapy; also commonly called HRT, which is the umbrella term for Hormone Replacement Therapies in general)

    ~ Dr. Herman Depypere

    Source study: Menopause hormone therapy significantly alters pathophysiological biomarkers of Alzheimer’s disease

    Pop-sci press release version: HRT could ward off Alzheimer’s among at-risk women

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • The Green Roasting Tin – by Rukmini Iyer

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

    You may be wondering: “do I really need a book to tell me to put some vegetables in a roasting tin and roast them?” and maybe not, but the book offers a lot more than that.

    Indeed, the author notes “this book was slightly in danger of becoming the gratin and tart book, because I love both”, but don’t worry, most of the recipes are—as you might expect—very healthy.

    As for formatting: the 75 recipes are divided first into vegan or vegetarian, and then into quick/medium/slow, in terms of how long they take.

    However, even the “slow” recipes don’t actually take more effort, just, more time in the oven.

    One of the greatest strengths of this book is that not only does it offer a wide selection of wholesome mains, but also, if you’re putting on a big spread, these can easily double up as high-class low-effort sides.

    Bottom line: if you’d like to eat more vegetables in 2024 but want to make it delicious and with little effort, put this book on your Christmas list!

    Click here to check out The Green Roasting Tin, and level-up yours!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • The Starch Solution – by Dr. John McDougall & Mary McDougall

    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.

    Carb-strong or carb-wrong? We’ve written about this ourselves before, and it comes down to clarifying questions of what and how and why. Even within the general field of carbs, even within the smaller field of starch, not all foods are equal. A slice of white bread and a baked potato are both starchy, but the latter also contains fiber, vitamins, minerals, and suchlike.

    The authors make the case for a whole-foods plant-based diet in which one need not shy away from starchy foods in general; one simply must enjoy them discriminately—whole grains, and root vegetables that have not been processed to Hell and back, for examples.

    The style is “old-school pop-sci” but with modern science; claims are quite well-sourced throughout, with nine pages of bibliography at the end. Right after the ninety-nine pages of recipes!

    Bottom line: if you’re a carb-enjoyer, all is definitely not lost healthwise, and in fact on the contrary, this can be the foundation of a very healthy and nutrient-rich diet.

    Click here to check out The Starch Solution, and enjoy the foods you love, healthily!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: