The SharpBrains Guide to Brain Fitness – by Alvaro Fernandez et al.

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We say “et al.” in the by-line, because this one has a flock of authors, including Dr. Pascale Michelon, Dr. Sandra Bond Chapman, Dr. Elkehon Goldberg, and various others if we include the foreword, introduction, etc.

This is relevant, because those who contributed to the meat of the book (i.e., those listed above), it makes the work a lot more scientifically reliable; one skilled science writer might make a mistake; it’s much less likely to make it through to publication when there are a bevy of doctors in the mix, each staking their reputation on the book’s content, and thus having a vested interest in checking each other’s work as well as their own.

As for what this multidisciplinary team have to offer? The book covers such things as:

  • how the brain works (especially the possibilities of neuroplasticity), and what that means for such things as memory and attention
  • being “a coach not a patient”; i.e., being active rather than passive in one’s approach to brain health
  • the relevance of physical exercise, how much, and what kind
  • the relevance (and limitations) of diet choices for brain health
  • the relevance of such things as learning new languages and musical training
  • the relevance of social engagement, and how some (but not all) social engagement can boost cognition
  • methods for managing stress and building resilience to same (critical for maintaining a healthy brain)
  • “cross-fit for your brain”, that is to say, a multi-vector collection of tools to explore, ranging from meditation to CBT to biofeedback and more.

The style is pop-science without being sensationalist, just communicating ideas clearly, with enough padding to feel casual, and not like a dense read. Importantly, it’s also practical and applicable too, which is something we always look for here.

Bottom line: if you’d like to be given a good overview of what things work (and how much they can be expected to work), along with a good framework to put that knowledge into practice, then this is a great book for you.

Click here to check out The SharpBrains Guide to Brain Fitness, and optimize your brain health and performance!

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Recommended

  • Never Enough – by Dr. Judith Grisel
  • Endure – by Alex Hutchinson
    Discover the secrets to enduring great performance in every field, from running marathons to managing chronic pain. Find out what you’re capable of with Endure.

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  • Lucid Dreaming – by Stephen LaBerge Ph.D.

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    For any unfamiliar: lucid dreaming means being aware that one is dreaming, while dreaming, and exercising a degree of control over the dream. Superficially, this is fun. But if one really wants to go deeper into it, it can be a lot more:

    Dr. Stephen LaBerge takes a science-based approach to lucid dreaming, and in this work provides not only step-by-step instructions of several ways of inducing lucid dreaming, but also, opens the reader’s mind to things that can be done there beyond the merely recreational:

    In lucid dreams, he argues and illustrates, it’s possible to talk to parts of one’s own subconscious (Inception, anyone? Yes, this book came first) and get quite an amount of self-therapy done. And that hobby you wish you had more time to practice? The possibilities just became limitless. And who wouldn’t want that?

    Grab Your Bedtime Reading From Amazon Now!

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  • The Distracted Mind – by Dr. Adam Gazzaley and Dr. Larry Rosen

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    Yes, yes, we know, unplug once in a while. But what else do this highly-qualified pair of neuroscientists have to offer?

    Rather than being a book for the sake of being a book, with lots of fluff and the usual advice about single-tasking, the authors start with a reframe:

    Neurologically speaking, the hit of dopamine we get when looking for information is the exact same as the hit of dopamine that we, a couple of hundred thousand years ago, got when looking for nuts and berries.

    • When we don’t find them, we become stressed, and search more.
    • When we do find them, we are encouraged and search more nearby, and to the other side of nearby, and near around, to find more.

    But in the case of information (be it useful information or celebrity gossip or anything in between), the Internet means that’s always available now.

    So, we jitter around like squirrels, hopping from one to the next to the next.

    A strength of this book is where it goes from there. Specifically, what evidence-based practices will actually keep our squirrel-brain focused… and which are wishful thinking for anyone who lives in this century.

    Bringing original research from their own labs, as well as studies taken from elsewhere, the authors present a science-based toolkit of genuinely useful resources for actual focus.

    Bottom line: if you think you could really optimize your life if you could just get on track and stay on track, this is the book for you.

    Click here to check out The Distracted Mind, and get yours to focus!

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  • With Medical Debt Burdening Millions, a Financial Regulator Steps In to Help

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    When President Barack Obama signed legislation in 2010 to create the Consumer Financial Protection Bureau, he said the new agency had one priority: “looking out for people, not big banks, not lenders, not investment houses.”

    Since then, the CFPB has done its share of policing mortgage brokers, student loan companies, and banks. But as the U.S. health care system turns tens of millions of Americans into debtors, this financial watchdog is increasingly working to protect beleaguered patients, adding hospitals, nursing homes, and patient financing companies to the list of institutions that regulators are probing.

    In the past two years, the CFPB has penalized medical debt collectors, issued stern warnings to health care providers and lenders that target patients, and published reams of reports on how the health care system is undermining the financial security of Americans.

    In its most ambitious move to date, the agency is developing rules to bar medical debt from consumer credit reports, a sweeping change that could make it easier for Americans burdened by medical debt to rent a home, buy a car, even get a job. Those rules are expected to be unveiled later this year.

    “Everywhere we travel, we hear about individuals who are just trying to get by when it comes to medical bills,” said Rohit Chopra, the director of the CFPB whom President Joe Biden tapped to head the watchdog agency in 2021.

    “American families should not have their financial lives ruined by medical bills,” Chopra continued.

    The CFPB’s turn toward medical debt has stirred opposition from collection industry officials, who say the agency’s efforts are misguided. “There’s some concern with a financial regulator coming in and saying, ‘Oh, we’re going to sweep this problem under the rug so that people can’t see that there’s this medical debt out there,’” said Jack Brown III, a longtime collector and member of the industry trade group ACA International.

    Brown and others question whether the agency has gone too far on medical billing. ACA International has suggested collectors could go to court to fight any rules barring medical debt from credit reports.

    At the same time, the U.S. Supreme Court is considering a broader legal challenge to the agency’s funding that some conservative critics and financial industry officials hope will lead to the dissolution of the agency.

    But CFPB’s defenders say its move to address medical debt simply reflects the scale of a crisis that now touches some 100 million Americans and that a divided Congress seems unlikely to address soon.

    “The fact that the CFPB is involved in what seems like a health care issue is because our system is so dysfunctional that when people get sick and they can’t afford all their medical bills, even with insurance, it ends up affecting every aspect of their financial lives,” said Chi Chi Wu, a senior attorney at the National Consumer Law Center.

    CFPB researchers documented that unpaid medical bills were historically the most common form of debt on consumers’ credit reports, representing more than half of all debts on these reports. But the agency found that medical debt is typically a poor predictor of whether someone is likely to pay off other bills and loans.

    Medical debts on credit reports are also frequently riddled with errors, according to CFPB analyses of consumer complaints, which the agency found most often cite issues with bills that are the wrong amount, have already been paid, or should be billed to someone else.

    “There really is such high levels of inaccuracy,” Chopra said in an interview with KFF Health News. “We do not want to see the credit reporting system being weaponized to get people to pay bills they may not even owe.”

    The aggressive posture reflects Chopra, who cut his teeth helping to stand up the CFPB almost 15 years ago and made a name for himself going after the student loan industry.

    Targeting for-profit colleges and lenders, Chopra said he was troubled by an increasingly corporate higher-education system that was turning millions of students into debtors. Now, he said, he sees the health care system doing the same thing, shuttling patients into loans and credit cards and reporting them to credit bureaus. “If we were to rewind decades ago,” Chopra said, “we saw a lot less reliance on tools that banks used to get people to pay.”

    The push to remove medical bills from consumer credit reports culminates two years of intensive work by the CFPB on the medical debt issue.

    The agency warned nursing homes against forcing residents’ friends and family to assume responsibility for residents’ debts. An investigation by KFF Health News and NPR documented widespread use of lawsuits by nursing homes in communities to pursue friends and relatives of nursing home residents.

    The CFPB also has highlighted problems with how hospitals provide financial assistance to low-income patients. Regulators last year flagged the dangers of loans and credit cards that health care providers push on patients, often saddling them with more debt.

    And regulators have gone after medical debt collectors. In December, the CFPB shut down a Pennsylvania company for pursuing patients without ensuring the debts were accurate.

    A few months before that, the agency fined an Indiana company working with medical debt for violating collection laws. Regulators said the company had “risked harming consumers by pressuring or inducing them to pay debts they did not owe.”

    With their business in the crosshairs, debt collectors are warning that cracking down on credit reporting and other collection tools may prompt more hospitals and doctors to demand patients pay upfront for care.

    There are some indications this is happening already, as hospitals and clinics push patients to enroll in loans or credit cards to pay their medical bills.

    Scott Purcell, CEO of ACA International, said it would be wiser for the federal government to focus on making medical care more affordable. “Here we’re coming up with a solution that only takes money away from providers,” Purcell said. “If Congress was involved, there could be more robust solutions.”

    Chopra doesn’t dispute the need for bigger efforts to tackle health care costs.

    “Of course, there are broader things that we would probably want to fix about our health care system,” he said, “but this is having a direct financial impact on so many Americans.”

    The CFPB can’t do much about the price of a prescription or a hospital bill, Chopra continued. What the federal agency can do, he said, is protect patients if they can’t pay their bills.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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Related Posts

  • Never Enough – by Dr. Judith Grisel
  • Tribulus Terrestris For Testosterone?

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    (Clinical) Trials and Tribul-ations

    In the category of supplements that have enjoyed use as aphrodisiacs, Tribulus terrestris (also called caltrop, goat’s head, gokshura, or puncture vine) has a long history, having seen wide use in both Traditional Chinese Medicine and in Ayurveda.

    It’s been used for other purposes too, and has been considered a “general wellness” plant.

    So, what does the science say?

    Good news: very conclusive evidence!

    Bad news: the conclusion is not favorable…

    Scientists are known for their careful use of clinical language, and it’s very rare for a study/review to claim something as proven (scientists leave journalists to do that part), and in this case, when it comes to Tribulus’s usefulness as a testosterone-enhancing libido-boosting supplement…

    ❝analysis of empirical evidence from a comprehensive review of available literature proved this hypothesis wrong❞

    ~ Drs. Neychev & Mitev

    Strong words! You can read it in full here; they do make some concessions along the way (e.g. mentioning unclear or contradictory findings, suggesting that it may have some effect, but by an as-yet unknown mechanism if it does—although some potential effect on nitric oxide levels has been hypothesized, which is reasonable if so, as NO does feature in arousal-signalling), but the general conclusion is “no, this doesn’t have androgen-enhancing properties”:

    Pro-sexual and androgen enhancing effects of Tribulus terrestris L.: Fact or Fiction

    That’s a review though, what about taking a look at a representative RCT? Here we go:

    ❝Tribulus terrestris was not more effective than placebo on improving symptoms of erectile dysfunction or serum total testosterone❞

    ~ Dr. Santos et al.

    Read more: Tribulus terrestris versus placebo in the treatment of erectile dysfunction: A prospective, randomized, double-blind study

    As a performance-enhancer in sport

    We’ll be brief here: it doesn’t seem to work and it may not be safe:

    Insights into Supplements with Tribulus Terrestris used by Athletes

    From sport, into general wellness?

    Finally, a study that finds it may be useful for something!

    ❝Overall, participants supplemented with TT displayed significant improvements in lipid profile. Inflammatory and hematological biomarkers showed moderate beneficial effects with no significant changes on renal biomarkers. No positive effects were observed on the immune system response. Additionally, no TT-induced toxicity was reported.

    In conclusion, there was no clear evidence of the beneficial effects of TT supplementation on muscle damage markers and hormonal behavior.❞

    ~ Dr. Fernández-Lázaro et al.

    Read more: Effects of Tribulus terrestris L. on Sport and Health Biomarkers in Physically Active Adult Males: A Systematic Review

    About those lipids…

    Animal studies have shown that it may not only improve lipid profiles, but also may partially repair the endothelial dysfunction resulting from hyperlipidemia:

    Influence of Tribulus terrestris extract on lipid profile and endothelial structure in developing atherosclerotic lesions in the aorta of rabbits on a high-cholesterol diet

    Want to try some?

    In the unlikely event that today’s research review has inspired you with an urge to try Tribulus terrestris, here’s an example product on Amazon

    If on the other hand you’d like to actually increase testosterone levels, then we suggest:

    Topping Up Testosterone? ← a previous main feature did earlier this year

    Take care!

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  • Burn! How To Boost Your Metabolism

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    Let’s burn! Metabolic tweaks and hacks

    Our metabolism is, for as long as we live, a constantly moving thing. And it’s not a monolith either; there are parts of our metabolism that can speed up or slow down independently of others.

    If we talk about metabolism without clarifying context, though, this is usually about one’s “basal metabolic rate”, that is, how many calories we burn just by being alive.

    Why do we want to speed it up? Might we ever want to slow it down?

    We might want to slow our metabolism down in survival circumstances, but generally speaking, a faster metabolism is a better one.

    Yes, even when it comes to aging. Because although metabolism comes with metabolizing oxygen (which, ironically, tends to kill us eventually, since this is a key part of cellular aging), it is still beneficial to replace cells sooner rather than later. The later we replace a given cell (ie, the longer the cell lives), the more damaged it gets, and then the copy is damaged from the start, because the damage was copied along with it. So, best to have a fast metabolism to replace cells quickly when they are young and healthy.

    A quick metabolism helps the body to do this.

    Most people, of course, are interested in a fast metabolism to burn off fat, but beware: if you increase your metabolism without consideration to how and when you consume calories, you will simply end up eating more to compensate.

    One final quick note before we begin:

    Limitations

    There’s a lot we can do to change our metabolism, but there are some things that may be outside of our control. They include:

    • Age—we can influence our biological age, but we cannot (yet!) halt aging, so this will happen
    • Body size—and yes we can change this a bit, but we all have our own “basic frame” to work with. Someone who is 6’6” is never going to be able to have the same lower-end-of-scale body mass of someone who is 5’0”, say.
    • Sex—this is about hormones, and HRT is a thing, but for example, broadly speaking, men will have faster metabolisms than women, because of hormonal differences.
    • Medical conditions—often also related to other hormones, but for example someone with Type 1 Diabetes is going to have a very different relationship with their metabolism than someone without, and someone with a hypo- or hyperactive thyroid will again have a very different metabolism in a way that that lifestyle factors can’t completely compensate for.

    The tips and tricks

    Intermittent fasting

    Intermittent fasting has been found to, amongst other things, promote healthy apoptosis and autophagy (in other words: early programmed cell death and recycling—these are good things).

    It also has anti-inflammatory benefits and decreases the risk of insulin resistance. In other words, intermittent fasting boosts the metabolism while simultaneously guarding against some of the dangers of a faster metabolism (harms you’d get if you instead increased your metabolism by doing intense exercise and then eating a mountain of convenience food to compensate)

    Read the science: Intermittent Fasting: Is the Wait Worth the Weight?

    Read our prior article: Fasting Without Crashing? We Sort The Science From The Hype

    Enjoy plenty of protein

    This one won’t speed your metabolism up, so much as help it avoid slowing down as a result of fat loss.

    Because of our body’s marvelous homeostatic system trying to keep our body from changing status at any given time, often when we lose fat, our body drops our metabolism to compensate, thinking we are in an ongoing survival situation and food is scarce so we’d better conserve energy (as fat). That’s a pain for would-be weight-loss dieters!

    Eating protein can let our body know that we’re perfectly safe and not starving, so it will keep the metabolism ticking over nicely, without putting on fat.

    Read the science: The role of protein in weight loss and maintenance

    Stay hydrated

    People think of drinking water as part of a weight loss program being just about filling oneself up, and that is a thing, but it also has a role to play in our metabolism. Specifically, lipolysis (the process of removing fat).

    Because, we are mostly water. Not only is it the main content of our various body tissue cells, but also, of particular note, our blood (the means by which everything is transported around our body) is mostly water, too.

    It’s hard for the body to keep everything ticking over like a well-oiled machine if its means of transportation is sluggish!

    Check it out: Increased Hydration Can Be Associated with Weight Loss

    Take a stand

    That basal metabolic rate we talked about?

    • If you’re lying down at rest, that’s what your metabolism will be like.
    • If you’re sitting up, it’ll be a little quicker, but not much.
    • If you’re standing, suddenly half your body is doing things, and you don’t even notice them because they’re just stabilizing muscles and the like, but on a cellular level, your body gets very busy.

    Read all about it: Cardiometabolic impact of changing sitting, standing, and stepping in the workplace

    Time to invest in a standing desk? Or a treadmill in front of the TV?

    The spice of life

    Capsaicin, the compound in many kinds of pepper that give them their spicy flavor, boosts the metabolism. In the words of Tremblay et al for the International Journal of Obesity:

    ❝[Capsaicin] stimulates the sympathoadrenal system that mediates the thermogenic and anorexigenic effects of capsaicinoids.

    Capsaicinoids have been found to accentuate the impact of caloric restriction on body weight loss.

    Some studies have also shown that capsinoids increase energy expenditure.

    Capsaicin supplementation attenuates or even prevents the increase in hunger and decrease in fullness as well as the decrease in energy expenditure and fat oxidation, which normally result from energy restriction❞

    Read for yourself: Capsaicinoids: a spicy solution to the management of obesity?

    You snooze, you lose (fat)

    While exercising is generally touted as the road to weight loss, and certainly regular exercise does have a part to play, doing so without good rest will have bad results.

    In fact, even if you’re not exercising, if you don’t get enough sleep your metabolism will get sluggish to try to slow you down and encourage you to sleep.

    So, be proactive, and make getting enough good quality sleep a priority.

    See: Effects of sleep restriction on metabolism-related parameters in healthy adults: A comprehensive review and meta-analysis of randomized controlled trials

    Eat for metabolic health

    Aside from the chilli peppers we mentioned, there are other foods associated with good metabolic health. We don’t have room to go into the science of each of them here, but here’s a well-researched, well-sourced standalone article listing some top choices:

    The 12 Best Foods to Boost Your Metabolism

    Enjoy!

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  • The Magic of L-theanine

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    All The Benefits Of Caffeine And More, Without The Drawbacks? What’s The Catch?

    It just takes one extra supplement.

    For many of us, our morning brew is practically a ritual, but caffeine can also cause all kinds of problems ranging from caffeine jitters to caffeine crashes to caffeine addiction and withdrawal. Surely, something could be better?

    Well, yes it could! You doubtlessly know about green tea’s antioxidant properties, but its amino acid, l-theanine (which can be taken as a supplement with coffee, if you don’t enjoy green tea) has so much more to offer:

    • L-theanine has been found to reduce stress responses—and let’s face it, when we most want/need a coffee is often when facing stress
    • It also reduces anxiety, making it a very safe “downer” without the problems of, for example, alcohol—or other potentially addictive substances
    • It’s far more than just that, though! Paradoxically, l-theanine also improves alertness (what other calming things promote alertness? Not so many)
    • Part of its trick is that it also improves accuracy—whereas stimulants like caffeine may produce a twitchy, jumpy, responsiveness, l-theanine’s signature effect is a calm state of sharp readiness. Caffeine works by stimulating the adrenal gland and increasing blood pressure, while simultaneously blocking adenosine receptors so that your body doesn’t notice its own tiredness—which is why you’re likely to crash later, when the tiredness that had been masked, all hits at once. Instead, l-theanine taken with caffeine acts as a moderator of that, making for a longer, gentler curve. In terms of subjective experience, what this can mean for many people is: no more caffeine jitters!
    • All this means that while l-theanine can boost all kinds of cognitive function, including alertness and accuracy, many like to take in the evening as it can also promote a good night’s sleep, ready to be at your best the next day.
    • How much to take? 200mg is a commonly used dosage, which in supplement terms is usually a single capsule. A lot easier to take than the 40 cups of green tea that this dosage would otherwise be!

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