The Wim Hof Method – by Wim Hof

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In Wednesday’s main feature, we wrote about the Wim Hof Method, and/but only scratched the surface. Such is the downside of being a super-condensed newsletter! However, it does give us the opportunity to feature the book:

The Wim Hof Method is definitely loudly trumpeted as “up there” with Atomic Habits or How Not To Die in the category of “life-changing” books. Why?

Firstly, it’s a very motivational book. Hof is a big proponent of the notion “if you think you can or you think you can’t, you’re right” idea, practises what he preaches, and makes clear he’s not special.

Secondly, it’s backed up with science. While it’s not a science-heavy book and that’s not the main focus, there are references to studies. Where physiological explanations are given for how certain things work, those explanations are sound. There’s no pseudoscience here, which is especially important for a book of this genre!

What does the book have that our article didn’t? A good few things:

  • More about Hof’s own background and where it’s taken him. This is generally not a reason people buy books (unless they are biographies), but it’s interesting nonetheless.
  • A lot more advice, data, and information about Cold Therapy and how it can (and, he argues convincingly, should) be built into your life.
  • A lot about breathing exercises that we just didn’t cover at all in our article, but is actually an important part of the Wim Hof Method.
  • More about stepping through the psychological barriers that can hold us back.

Bottom line: this book offers benefits that stretch into many areas of life, from some simple habits that can be built.

Pick up your copy of The Wim Hof Method from Amazon today!

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  • Nobody’s Sleeping – by Dr. Bijoy John

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    Firstly, let’s mention: yes, for the sake of being methodical and comprehensive this book does give the same baseline advice as every other sleep book out there. However, it gives something else, too:

    It goes beyond that baseline, to a) give more personalized advice for various demographics (e.g. per age, sex, health conditions, etc) and b) give direction for further personalizing one’s own sleep improvement journey, by troubleshooting and fixing things that may pertain to you very specifically and not to most people.

    This means, that if you’re doing “all the right things” but still having sleep-related problems, there is hope and there are more approaches to try.

    The style in which this is delivered is very readable, which is good, because if one hasn’t been sleeping well, then chances are that an intellectual challenge would be about as welcome as a physical challenge—that is to say: not at all.

    Bottom line: if sleep is not your strength and you would like it to be and all the usual things haven’t yet worked, this book may well help you to overcome the hurdles between you and a good night’s sleep each night.

    Click here to check out Nobody’s Sleeping, and refute that title!

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  • Awakening Your Ikigai – by Dr. Ken Mogi

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    It’s been well-established in supercentenarian studies that one of the key factors beyond diet or exercise or suchlike (important as those things definitely are), is having a purpose to one’s life.

    Neuroscientist Dr. Ken Mogi explains in this very easy-to-read book, how we can bring ikigai into our lives.

    From noticing the details of the small things in life, to reorienting one’s life around what’s most truly most important to us, Dr. Mogi gives us not just a “this is ikigai” exposé, but rather, a practical and readily applicable how-to guide.

    Bottom line: if you’ve so far been putting off ikigai as “I’ll get to that”, the time to start is today.

    Click here to check out Awakening Your Ikigai, and actually awaken yours!

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  • The Easiest Way To Take Up Journaling

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    Dear Diary…

    It’s well-established that journaling is generally good for mental health. It’s not a magical panacea, as evidenced by The Diaries of Franz Kafka for example (that man was not in good mental health). But for most of us, putting our thoughts and feelings down on paper (or the digital equivalent) is a good step for tidying our mind.

    And as it can be said: mental health is also just health.

    But…

    What to write about?

    It’s about self-expression (even if only you will read it), and…

    ❝Writing about traumatic, stressful or emotional events has been found to result in improvements in both physical and psychological health, in non-clinical and clinical populations.

    In the expressive writing paradigm, participants are asked to write about such events for 15–20 minutes on 3–5 occasions.

    Those who do so generally have significantly better physical and psychological outcomes compared with those who write about neutral topics.❞

    Source: Emotional and physical health benefits of expressive writing

    In other words, write about whatever moves you.

    Working from prompts

    If you read the advice above and thought “but I don’t know what moves me”, then fear not. It’s perfectly respectable to work from prompts, such as:

    • What last made you cry?
    • What last made you laugh?
    • What was a recent meaningful moment with family?
    • What is a serious mistake that you made and learned from?
    • If you could be remembered for just one thing, what would you want it to be?

    In fact, sometimes working from prompts has extra benefits, precisely because it challenges us to examine things we might not otherwise think about.

    If a prompt asks “What tends to bring you most joy recently?” and the question stumps you, then a) you now are prompted to look at what you can change to find more joy b) you probably wouldn’t have thought of this question—most depressed people don’t, and if you cannot remember recent joy, then well, we’re not here to diagnose, but let’s just say that’s a symptom.

    A quick aside: if you or a loved oneare prone to depressive episodes, here’s a good resource, by the way:

    The Mental Health First-Aid That You’ll Hopefully Never Need

    And in the event of the mental health worst case scenario:

    How To Stay Alive (When You Really Don’t Want To)

    The six prompts we gave earlier are just ideas that came to this writer’s mind, but they’re (ok, some bias here) very good ones. If you’d like more though, here’s a good resource:

    550+ Journal Prompts: The Ultimate List

    The Good, The Bad, and The Ugly

    While it’s not good to get stuck in ruminative negative thought spirals, it is good to have a safe outlet to express one’s negative thoughts/feelings:

    The Psychological Health Benefits of Accepting Negative Emotions and Thoughts: Laboratory, Diary, and Longitudinal Evidence

    Remember, your journal is (or ideally, should be) a place without censure. If you fear social consequences should your journal be read, then using an app with a good security policy and encryption options can be a good idea for journaling

    Finch App is a good free option if it’s not too cutesy for your taste, because in terms of security:

    • It can’t leak your data because your data never leaves your phone (unless you manually back up your data and then you choose to put it somewhere unsafe)
    • It has an option to require passcode/biometrics etc to open the app

    As a bonus, it also has very many optional journaling prompts, and also (optional) behavioral activation prompts, amongst more other offerings that we don’t have room to list here.

    Take care!

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Related Posts

  • The Squat Bible – by Dr. Aaron Horschig
  • Margarine vs Butter – 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 margarine to butter, we picked the butter.

    Why?

    Once upon a time, when margarines were filled with now-banned trans fats, this would have been an easy win for butter.

    Nowadays, the macronutrient/lipid profiles are generally more similar (although margarine often has a little less saturated fat), except one thing that butter has in its favor:

    More micronutrients. What exactly they are (and how much) depends on the diet and general health of the cows from whom the milk to make the butter came, but they’re not something found in plant-based butter alternatives at this time.

    Nevertheless, because of the saturated fat content, it’s not advisable to use more than a very small amount of either (two tablespoons of butter would put one at the daily limit already, without eating any other saturated fat that day).

    Read more: Butter vs Margarine

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  • Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight

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    Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight

    Debra Prichard was a retired factory worker who was careful with her money, including what she spent on medical care, said her daughter, Alicia Wieberg. “She was the kind of person who didn’t go to the doctor for anything.”

    That ended last year, when the rural Tennessee resident suffered a devastating stroke and several aneurysms. She twice was rushed from her local hospital to Vanderbilt University Medical Center in Nashville, 79 miles away, where she was treated by brain specialists. She died Oct. 31 at age 70.

    One of Prichard’s trips to the Nashville hospital was via helicopter ambulance. Wieberg said she had heard such flights could be pricey, but she didn’t realize how extraordinary the charge would be — or how her mother’s skimping on Medicare coverage could leave the family on the hook.

    Then the bill came.

    The Patient: Debra Prichard, who had Medicare Part A insurance before she died.

    Medical Service: An air-ambulance flight to Vanderbilt University Medical Center.

    Service Provider: Med-Trans Corp., a medical transportation service that is part of Global Medical Response, an industry giant backed by private equity investors. The larger company operates in all 50 states and says it has a total of 498 helicopters and airplanes.

    Total Bill: $81,739.40, none of which was covered by insurance.

    What Gives: Sky-high bills from air-ambulance providers have sparked complaints and federal action in recent years.

    For patients with private insurance coverage, the No Surprises Act, which went into effect in 2022, bars air-ambulance companies from billing people more than they would pay if the service were considered “in-network” with their health insurers. For patients with public coverage, such as Medicare or Medicaid, the government sets payment rates at much lower levels than the companies charge.

    But Prichard had opted out of the portion of Medicare that covers ambulance services.

    That meant when the bill arrived less than two weeks after her death, her estate was expected to pay the full air-ambulance fee of nearly $82,000. The main assets are 12 acres of land and her home in Decherd, Tennessee, where she lived for 48 years and raised two children. The bill for a single helicopter ride could eat up roughly a third of the estate’s value, said Wieberg, who is executor.

    The family’s predicament stems from the complicated nature of Medicare coverage.

    Prichard was enrolled only in Medicare Part A, which is free to most Americans 65 or older. That section of the federal insurance program covers inpatient care, and it paid most of her hospital bills, her daughter said.

    But Prichard declined other Medicare coverage, including Part B, which handles such things as doctor visits, outpatient treatment, and ambulance rides. Her daughter suspects she skipped that coverage to avoid the premiums most recipients pay, which currently are about $175 a month.

    Loren Adler, a health economist for the Brookings Institution who studies ambulance bills, estimated the maximum charge that Medicare would have allowed for Prichard’s flight would have been less than $10,000 if she’d signed up for Part B. The patient’s share of that would have been less than $2,000. Her estate might have owed nothing if she’d also purchased supplemental “Medigap” coverage, as many Medicare members do to cover things like coinsurance, he said.

    Nicole Michel, a spokesperson for Global Medical Response, the ambulance provider, agreed with Adler’s estimate that Medicare would have limited the charge for the flight to less than $10,000. But she said the federal program’s payment rates don’t cover the cost of providing air-ambulance services.

    “Our patient advocacy team is actively engaged with Ms. Wieberg’s attorney to determine if there was any other applicable medical coverage on the date of service that we could bill to,” Michel wrote in an email to KFF Health News. “If not, we are fully committed to working with Ms. Wieberg, as we do with all our patients, to find an equitable solution.”

    The Resolution: In mid-February, Wieberg said the company had not offered to reduce the bill.

    Wieberg said she and the attorney handling her mother’s estate both contacted the company, seeking a reduction in the bill. She said she also contacted Medicare officials, filled out a form on the No Surprises Act website, and filed a complaint with Tennessee regulators who oversee ambulance services. She said she was notified Feb. 12 that the company filed a legal claim against the estate for the entire amount.

    Wieberg said other health care providers, including ground ambulance services and the Vanderbilt hospital, wound up waiving several thousand dollars in unpaid fees for services they provided to Prichard that are normally covered by Medicare Part B.

    But as it stands, Prichard’s estate owes about $81,740 to the air-ambulance company.

    More from Bill of the Month

    The Takeaway: People who are eligible for Medicare are encouraged to sign up for Part B, unless they have private health insurance through an employer or spouse.

    “If someone with Medicare finds that they are having difficulty paying the Medicare Part B premiums, there are resources available to help compare Medicare coverage choices and learn about options to help pay for Medicare costs,” Meena Seshamani, director of the federal Center for Medicare, said in an email to KFF Health News.

    She noted that every state offers free counseling to help people navigate Medicare.

    In Tennessee, that counseling is offered by the State Health Insurance Assistance Program. Its director, Lori Galbreath, told KFF Health News she wishes more seniors would discuss their health coverage options with trained counselors like hers.

    “Every Medicare recipient’s experience is different,” she said. “We can look at their different situations and give them an unbiased view of what their next best steps could be.”

    Counselors advise that many people with modest incomes enroll in a Medicare Savings Program, which can cover their Part B premiums. In 2023, Tennessee residents could qualify for such assistance if they made less than $1,660 monthly as a single person or $2,239 as a married couple. Many people also could obtain help with other out-of-pocket expenses, such as copays for medical services.

    Wieberg, who lives in Missouri, has been preparing the family home for sale.

    She said the struggle over her mother’s air-ambulance bill makes her wonder why Medicare is split into pieces, with free coverage for inpatient care under Part A, but premiums for coverage of other crucial services under Part B.

    “Anybody past the age of 70 is likely going to need both,” she said. “And so why make it a decision of what you can afford or not afford, or what you think you’re going to use or not use?”

    Bill of the Month is a crowdsourced investigation by KFF Health News and NPR that dissects and explains medical bills. Do you have an interesting medical bill you want to share with us? Tell us about it!

    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.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Tooth Remineralization: How To Heal Your Teeth Naturally

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    Dr. Michelle Jorgensen, dentist, explains:

    The bare-bones details:

    Teeth cannot be regrown (yet!) but can be remineralized, which simply involves restoring lost minerals. When we’re talking about health, “minerals” is usually used to mean elemental minerals, like calcium, magnesium, phosphorus, etc, but the specific mineral that’s needed here is hydroxyapatite (a calcium phosphate mineral, the same as is found in bones).

    Not only can acids from food and bacteria dissolve the minerals from the teeth, but also, the body itself may extract minerals from the teeth if it needs them for other functions it considers more critical and/or more urgent.

    Cavities occur when acids create porous holes in teeth by dissolving minerals, which allows bacteria to invade, which means more acid, and cavities.

    Remineralization can be achieved by doing the following things:

    • Use hydroxyapatite-based products (tooth powder, mouthwash).
    • Improve gut health to ensure proper mineral absorption.
    • Reduce acidic food and drink intake.
    • Maintain good oral hygiene to prevent bacteria build-up.
    • Eat foods rich in vitamins A, D, E, and K, which help direct minerals to teeth and bones.

    For more on all of the above, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

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