When should you get the updated COVID-19 vaccine?

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Updated COVID-19 vaccines are now available: They’re meant to give you the best protection against the strain of the virus that is making people severely sick and also causing deaths. 

Many people were infected during the persistent summer wave, which may leave you wondering when you should get the updated vaccine. The short answer is that it depends on when you last got infected or vaccinated and on your particular level of risk. 

We heard from six experts—including medical doctors and epidemiologists—about when they recommend getting an updated vaccine. Read on to learn what they said. And to make it easy, check out the flowchart below.

A flowchart that helps you answer the question of when to get the 2024-2025 updated COVID-19 vaccine based mainly on whether or not you were infected with COVID-19 or received a COVID-19 vaccine in the last three months. The chart also says that if you're over 65, immunocompromised, or high risk you should consider getting vaccinated as soon as possible.
A flowchart to help you decide when is the best time to get the 2024-2025 updated COVID-19 vaccine.

If I was infected with COVID-19 this summer, when should I get the updated vaccine?

All the experts we spoke to agreed that if you were infected this summer, you should wait at least three months since you were infected to get vaccinated. 

“Generally, an infection may be protective for about three months,” Dr. Ziyad Al-Aly, chief of research and development at the Veterans Affairs St. Louis Health Care System, tells PGN. “If they got infected three or more months ago, it is a good idea to get vaccinated sooner than later.”

This three-month rule applies if you got vaccinated over the summer, which may be the case for some immunocompromised people, adds Dr. Peter Chin-Hong, professor of medicine at the University of California, San Francisco. 

If I didn’t get infected with COVID-19 this summer, when should I get vaccinated?

Most of the experts we talked to say that if you didn’t get infected with COVID-19 this summer, you should get the vaccine as soon as possible. Dr. Peter Hotez, dean of the National School of Tropical Medicine at Baylor College of Medicine, emphasizes that if this applies to you, you should get vaccinated as soon as possible, especially given the current COVID-19 surge.

Al-Aly agrees. “Vaccine-derived immunity lasts for several months, and it should cover the winter season. Plus, the current vaccine is a KP.2-adapted vaccine, so it will work most optimally against KP.2 and related subvariants [such as] KP.3 that are circulating now,” Al-Aly says. “We don’t know when the virus will mutate to a variant that is not compatible with the KP.2 vaccine.” 

Al-Aly adds that if you’d rather take the protection you can get right now, “It may make more sense to get vaccinated sooner than later.”

This especially applies if you’re over 65 or immunocompromised and you haven’t received a COVID-19 vaccine in a year or more because, as Chin-Hong adds, “that is the group that is being hospitalized and disproportionately dying now.”

Some experts—including epidemiologist Katelyn Jetelina, author of newsletter Your Local Epidemiologist—also say that if you’re younger than 65 and not immunocompromised, you can consider waiting and aiming to get vaccinated before Halloween to get the best protection in the winter, when we’re likely to experience another wave because of the colder weather, gathering indoors, and the holidays. 

“I am more worried about the winter than the summer, so I would think of October (some time before Halloween) as the ‘Goldilocks moment’—not too early, not too late, but just right,” Chin-Hong adds. Time it “such that your antibodies peak during the winter when COVID-19 cases are expected to exceed what we are seeing this summer.”

My children are starting school—should I get them vaccinated now? 

According to most experts we spoke to, now is a good time to get your children vaccinated. 

Jennifer Nuzzo, professor of epidemiology and director of the Pandemic Center at the Brown University School of Public Health, adds that “with COVID-19 infection levels as high as they are and increased exposures in school,” now is a particularly good time to get an updated vaccine if people haven’t gotten COVID-19 recently. 

Additionally, respiratory viruses spike when kids are back in school, so “doing everything you can to reduce your child’s risk of infection can help protect families and communities,” says epidemiologist Jessica Malaty Rivera, science communications advisor at the de Beaumont Foundation.

For more information, talk to your health care provider.

(Disclosure: The de Beaumont Foundation is a partner of The Public Good Projects, the organization that owns Public Good News.)

This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Mouthwatering Protein Falafel

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    Baking falafel, rather than frying it, has a strength and a weakness. The strength: it is less effort and you can do more at once. The weakness: it can easily get dry. This recipe calls for baking them in a way that won’t get dry, and the secret is one of its protein ingredients: peas! Add to this the spices and a tahini sauce, and you’ve a mouthwatering feast that’s full of protein, fiber, polyphenols, and even healthy fats.

    You will need

    • 1 cup peas, cooked
    • 1 can chickpeas, drained and rinsed (keep the chickpea water—also called aquafaba—aside, as we’ll be using some of it later)
    • ½ small red onion, chopped
    • 1 handful fresh mint, chopped
    • 1 tbsp fresh parsley, chopped
    • ½ bulb garlic, crushed
    • 1 tbsp lemon juice
    • 1 tbsp chickpea flour (also called gram flour, besan flour, or garbanzo bean flour) plus more for dusting
    • 2 tsp red chili flakes (adjust per heat preferences)
    • 2 tsp black pepper, coarse ground
    • 1 tsp ground turmeric
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Extra virgin olive oil

    For the tahini sauce:

    • 2 tbsp tahini
    • 2 tbsp lemon juice
    • ¼ bulb garlic, crushed
    • 5 tbsp aquafaba (if for some reason you don’t have it, such as for example you substituted 1 cup chickpeas that you cooked yourself, substitute with water here)

    To serve:

    Method

    (we suggest you read everything at least once before doing anything)

    1) Preheat the oven to 350℉ / 180℃.

    2) Blend the peas and chickpeas in a food processor for a few seconds. You want a coarse mixture, not a paste.

    3) Add the rest of the main section ingredients except the olive oil, and blend again for a few more seconds. It should still have a chunky texture, or else you will have made hummus. If you accidentally make hummus, set your hummus aside and start again on the falafels.

    4) Shape the mixture into balls; if it lacks structural integrity, fold in a little more chickpea flour until the balls stay in shape. Either way, once you have done that, dust the balls in chickpea flour.

    5) Brush the balls in a little olive oil, as you put them on a baking tray lined with baking paper. Bake for 15–18 minutes until golden, turning partway through.

    6) While you are waiting, making the tahini sauce by combining the tahini sauce ingredients in a high-speed blender and processing on high until smooth. If you do not have a small enough blender (a bullet-style blender should work for this), then do it manually, which means you’ll have to crush the garlic all the way into a smooth paste, such as with a pestle and mortar, or alternatively, use ready-made garlic paste—and then simply whisk the ingredients together until smooth.

    7) Serve the falafels warm or cold, on flatbreads with leafy salad and the tahini sauce.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • He Thinks His Wife Died in an Understaffed Hospital. Now He’s Trying to Change the Industry.

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    For the past year, police Detective Tim Lillard has spent most of his waking hours unofficially investigating his wife’s death.

    The question has never been exactly how Ann Picha-Lillard died on Nov. 19, 2022: She succumbed to respiratory failure after an infection put too much strain on her weakened lungs. She was 65.

    For Tim Lillard, the question has been why.

    Lillard had been in the hospital with his wife every day for a month. Nurses in the intensive care unit had told him they were short-staffed, and were constantly rushing from one patient to the next.

    Lillard tried to pitch in where he could: brushing Ann’s shoulder-length blonde hair or flagging down help when her tracheostomy tube gurgled — a sign of possible respiratory distress.

    So the day he walked into the ICU and saw staff members huddled in Ann’s room, he knew it was serious. He called the couple’s adult children: “It’s Mom,” he told them. “Come now.”

    All he could do then was sit on Ann’s bed and hold her hand, watching as staff members performed chest compressions, desperately trying to save her life.

    A minute ticked by. Then another. Lillard’s not sure how long the CPR continued — long enough for the couple’s son to arrive and take a seat on the other side of Ann’s bed, holding her other hand.

    Finally, the intensive care doctor called it and the team stopped CPR. Time of death: 12:37 p.m.

    Lillard didn’t know what to do in a world without Ann. They had been married almost 25 years. “We were best friends,” he said.

    Just days before her death, nurses had told Lillard that Ann could be discharged to a rehabilitation center as soon as the end of the week. Then, suddenly, she was gone. Lillard didn’t understand what had happened.

    Lillard said he now believes that overwhelmed, understaffed nurses hadn’t been able to respond in time as Ann’s condition deteriorated. And he has made it his mission to fight for change, joining some nursing unions in a push for mandatory ratios that would limit the number of patients in a nurse’s care. “I without a doubt believe 100% Ann would still be here today if they had staffing levels, mandatory staffing levels, especially in ICU,” Lillard said.

    Last year, Oregon became the second state after California to pass hospital-wide nurse ratios that limit the number of patients in a nurse’s care. Michigan, Maine, and Pennsylvania are now weighing similar legislation.

    But supporters of mandatory ratios are going up against a powerful hospital industry spending millions of dollars to kill those efforts. And hospitals and health systems say any staffing ratio regulations, however well-intentioned, would only put patients in greater danger.

    Putting Patients at Risk

    By next year, the United States could have as many as 450,000 fewer nurses than it needs, according to one estimate. The hospital industry blames covid-19 burnout, an aging workforce, a large patient population, and an insufficient pipeline of new nurses entering the field.

    But nursing unions say that’s not the full story. There are now 4.7 million registered nurses in the country, more than ever before.

    The problem, the unions say, is a hospital industry that’s been intentionally understaffing their units for years in order to cut costs and bolster profits. The unions say there isn’t a shortage of nurses but a shortage of nurses willing to work in those conditions.

    The nurse staffing crisis is now affecting patient care. The number of Michigan nurses who say they know of a patient who has died because of understaffing has nearly doubled in recent years, according to a Michigan Nurses Association survey last year.

    Just months before Ann Picha-Lillard’s death, nurses and doctors at the health system where she died had asked the Michigan attorney general to investigate staffing cuts they believed were leading to dangerous conditions, including patient deaths, according to The Detroit News.

    But Lillard didn’t know any of that when he drove his wife to the hospital in October 2022. She had been feeling short of breath for a few weeks after she and Lillard had mild covid infections. They were both vaccinated, but Ann was immunocompromised. She suffered from rheumatoid arthritis, a condition that had also caused scarring in her lungs.

    To be safe, doctors at DMC Huron Valley-Sinai Hospital wanted to keep Ann for observation. After a few days in the facility, she developed pneumonia. Doctors told the couple that Ann needed to be intubated. Ann was terrified but Lillard begged her to listen to the doctors. Tearfully, she agreed.

    With Ann on a ventilator in the ICU, it seemed clear to Lillard that nurses were understaffed and overwhelmed. One nurse told him they had been especially short-staffed lately, Lillard said.

    “The alarms would go off for the medications, they’d come into the room, shut off the alarm when they get low, run to the medication room, come back, set them down, go to the next room, shut off alarms,” Lillard recalled. “And that was going on all the time.”

    Lillard felt bad for the nurses, he said. “But obviously, also for my wife. That’s why I tried doing as much as I could when I was there. I would comb her hair, clean her, just keep an eye on things. But I had no idea what was really going on.”

    Finally, Ann’s health seemed to be stabilizing. A nurse told Lillard they’d be able to discharge Ann, possibly by the end of that week.

    By Nov. 17, Ann was no longer sedated and she cried when she saw Lillard and her daughter. Still unable to speak, she tried to mouth words to her husband “but we couldn’t understand what she was saying,” Lillard said.

    The next day, Lillard went home feeling hopeful, counting down the days until Ann could leave the hospital.

    Less than 24 hours later, Ann died.

    Lillard couldn’t wrap his head around how things went downhill so fast. Ann’s underlying lung condition, the infection, and her weakened state could have proved fatal in the best of circumstances. But Lillard wanted to understand how Ann had gone from nearly discharged to dying, seemingly overnight.

    He turned his dining room table into a makeshift office and started with what he knew. The day Ann died, he remembered her medical team telling him that her heart rate had spiked and she had developed another infection the night before. Lillard said he interviewed two DMC Huron Valley-Sinai nurse administrators, and had his own doctor look through Ann’s charts and test results from the hospital. “Everybody kept telling me: sepsis, sepsis, sepsis,” he said.

    Sepsis is when an infection triggers an extreme reaction in the body that can cause rapid organ failure. It’s one of the leading causes of death in U.S. hospitals. Some experts say up to 80% of sepsis deaths are preventable, while others say the percentage is far lower.

    Lives can be saved when sepsis is caught and treated fast, which requires careful attention to small changes in vital signs. One study found that for every additional patient a nurse had to care for, the mortality rate from sepsis increased by 12%.

    Lillard became convinced that had there been more nurses working in the ICU, someone could have caught what was happening to Ann.

    “They just didn’t have the time,” he said.

    DMC Huron Valley-Sinai’s director of communications and media relations, Brian Taylor, declined a request for comment about the 2022 staffing complaint to the Michigan attorney general.

    Following the Money

    When Lillard asked the hospital for copies of Ann’s medical records, DMC Huron Valley-Sinai told him he’d have to request them from its parent company in Texas.

    Like so many hospitals in recent years, the Lillards’ local health system had been absorbed by a series of other corporations. In 2011, the Detroit Medical Center health system was bought for $1.5 billion by Vanguard Health Systems, which was backed by the private equity company Blackstone Group.

    Two years after that, in 2013, Vanguard itself was acquired by Tenet Healthcare, a for-profit company based in Dallas that, according to its website, operates 480 ambulatory surgery centers and surgical hospitals, 52 hospitals, and approximately 160 additional outpatient centers.

    As health care executives face increasing pressure from investors, nursing unions say hospitals have been intentionally understaffing nurses to reduce labor costs and increase revenue. Also, insurance reimbursements incentivize keeping nurse staffing levels low. “Hospitals are not directly reimbursed for nursing services in the same way that a physician bills for their services,” said Karen Lasater, an associate professor of nursing in the Center for Health Outcomes and Policy Research at the University of Pennsylvania. “And because hospitals don’t perceive nursing as a service line, but rather a cost center, they think about nursing as: How can we reduce this to the lowest denominator possible?” she said.

    Lasater is a proponent of mandatory nurse ratios. “The nursing shortage is not a pipeline problem, but a leaky bucket problem,” she said. “And the solutions to this crisis need to address the root cause of the issue, which is why nurses are saying they’re leaving employment. And it’s rooted in unsafe staffing. It’s not safe for the patients, but it’s also not safe for nurses.”

    A Battle Between Hospitals and Unions

    In November, almost one year after Ann’s death, Lillard told a room of lawmakers at the Michigan State Capitol that he believes the Safe Patient Care Act could save lives. The health policy committee in the Michigan House was holding a hearing on the proposed act, which would limit the amount of mandatory overtime a nurse can be forced to work, and require hospitals to make their staffing levels available to the public.

    Most significantly, the bills would require hospitals to have mandatory, minimum nurse-to-patient ratios. For example: one nurse for every patient in the ICU; one for every three patients in the emergency room; a nurse for triage; and one nurse for every four postpartum birthing patients and well-baby care.

    Efforts to pass mandatory ratio laws failed in Washington and Minnesota last year after facing opposition from the hospital industry. In Minnesota, the Minnesota Nurses Association accused the Mayo Clinic of using “blackmail tactics”: Mayo had told lawmakers it would pull billions of dollars in investment from the state if mandatory ratio legislation passed. Soon afterward, lawmakers removed nurse ratios from the legislation.

    While Lillard waited for his turn to speak to Michigan lawmakers about the Safe Patient Care Act in November, members of the Michigan Nurses Association, which says it represents some 13,000 nurses, told lawmakers that its units were dangerously understaffed. They said critical care nurses were sometimes caring for up to 11 patients at a time.

    “Last year I coded someone in an ICU for 10 minutes, all alone, because there was no one to help me,” said the nurses association president and registered nurse Jamie Brown, reading from another nurse’s letter.

    “I have been left as the only specially trained nurse to take care of eight babies on the unit: eight fragile newborns,” said Carolyn Clemens, a registered nurse from the Grand Blanc area of Michigan.

    Nikia Parker said she has left full-time emergency room nursing, a job she believes is her calling. After her friend died in the hospital where she worked, she was left wondering whether understaffing may have contributed to his death.

    “If the Safe Patient Care Act passed, and we have ratios, I’m one of those nurses who would return to the bedside full time,” Parker told lawmakers. “And so many of my co-workers who have left would join me.”

    But not all nurses agree that mandatory ratios are a good idea. 

    While the American Nurses Association supports enforceable ratios as an “essential approach,” that organization’s Michigan chapter does not, saying there may not be enough nurses in the state to satisfy the requirements of the Safe Patient Care Act.

    For some lawmakers, the risk of collateral damage seems too high. State Rep. Graham Filler said he worries that mandating ratios could backfire.

    “We’re going to severely hamper health care in the state of Michigan. I’m talking closed wards because you can’t meet the ratio in a bill. The inability for a hospital to treat an emergent patient. So it feels kind of to me like a gamble we’re taking,” said Filler, a Republican.

    Michigan hospitals are already struggling to fill some 8,400 open positions, according to the Michigan Health & Hospital Association. That association says that complying with the Safe Patient Care Act would require hiring 13,000 nurses.

    Every major health system in the state signed a letter opposing mandatory ratios, saying it would force them to close as many as 5,100 beds.

    Lillard watched the debate play out in the hearing. “That’s a scare tactic, in my opinion, where the hospitals say we’re going to have to start closing stuff down,” he said.

    He doesn’t think legislation on mandatory ratios — which are still awaiting a vote in the Michigan House’s health policy committee — are a “magic bullet” for such a complex, national problem. But he believes they could help.

    “The only way these hospitals and the administrations are gonna make any changes, and even start moving towards making it better, is if they’re forced to,” Lillard said.

    Seated in the center of the hearing room in Lansing, next to a framed photo of Ann, Lillard’s hands shook as he recounted those final minutes in the ICU.

    “Please take action so that no other person or other family endures this loss,” he said. “You can make a difference in saving lives.”

    Grief is one thing, Lillard said, but it’s another thing to be haunted by doubts, to worry that your loved one’s care was compromised before they ever walked through the hospital doors. What he wants most, he said, is to prevent any other family from having to wonder, “What if?”

    This article is from a partnership that includes Michigan Public, NPR, and KFF Health News.

    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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    This story can be republished for free (details).

    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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  • Redcurrants vs Cranberries – Which is Healthier?

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    Our Verdict

    When comparing redcurrants to cranberries, we picked the redcurrants.

    Why?

    First know: here we’re comparing raw redcurrants to raw cranberries, with no additives in either case. If you buy jelly made from either, or if you buy dried fruits but the ingredients list has a lot of added sugar and often some vegetable oil, then that’s going to be very different. But for now… Let’s look at just the fruits:

    In terms of macros, redcurrants are higher in carbs, but also higher in fiber, and have the lower glycemic index as cranberries have nearly 2x the GI.

    When it comes to vitamins, redcurrants have more of vitamins B1, B2, B6, B9, C, K, and choline, while cranberries have more of vitamins A, B5, and E. In other words, a clear win for redcurrants.

    In the category of minerals, redcurrants sweep even more convincingly with a lot more calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc. On the other hand, cranberries boast a little more manganese; they also have about 2x the sodium.

    Both berries have generous amounts of assorted phytochemicals (flavonoids and others), and/but nothing to set one ahead of the other.

    As per any berries that aren’t poisonous, both of these are fine choices for most people most of the time, but redcurrants win with room to spare in most categories.

    Want to learn more?

    You might like to read:

    Health Benefits Of Cranberries (But: You’d Better Watch Out)

    Take care!

    Share This Post

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  • Outlive – by Dr. Peter Attia

    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 know, we know; this diet, that exercise, don’t smoke or drink, get decent sleep”—a lot of books don’t go beyond this level of advice!

    What Dr. Attia offers is a multi-vector approach that covers the above and a lot more.

    Themes of the book include:

    • The above-mentioned things, of course
    • Rethinking medicine for the age of chronic disease
    • The pros and cons of…
      • caloric restriction
      • dietary restriction
      • intermittent fasting
    • Pre-emptive interventions for…
      • specific common cause-of-death conditions
      • specific common age-related degenerative conditions
    • The oft-forgotten extra pillar of longevity: mental health

    The last one in the list there is covered mostly in the last chapter of the book, but it’s there as a matter of importance, not as an afterthought. As Dr. Attia puts it, not only are you less likely to take care of your physical health if you are (for example) depressed, but also… “Longevity is meaningless if your life sucks!”

    So, it’s important to do things that promote and maintain good physical and mental health.

    Bottom line: if you’re interested in happy, healthy, longevity, this is a book for you.

    Click here to check out Dr. Attia’s “Outlive” on Amazon today!

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  • What does it mean to be transgender?

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    Transgender media coverage has surged in recent years for a wide range of reasons. While there are more transgender television characters than ever before, hundreds of bills are targeting transgender people’s access to medical care, sports teams, gender-specific public spaces, and other institutions.

    Despite the increase in conversation about the transgender community, public confusion around transgender identity remains.

    Read on to learn more about what it means to be transgender and understand challenges transgender people may face.

    What does it mean to be transgender?

    Transgender—or “trans”—is an umbrella term for people whose gender identity or gender expression does not conform to their sex assigned at birth. People can discover they are trans at any age.

    Gender identity refers to a person’s inner sense of being a woman, a man, neither, both, or something else entirely. Trans people who don’t feel like women or men might describe themselves as nonbinary, agender, genderqueer, or two-spirit, among other terms.

    Gender expression describes the way a person communicates their gender through their appearance—such as their clothing or hairstyle—and behavior.

    A person whose gender expression doesn’t conform to the expectations of their assigned sex may not identify as trans. The only way to know for sure if someone is trans is if they tell you.

    Cisgender—or “cis”—describes people whose gender identities match the sex they were assigned at birth.

    How long have transgender people existed?

    Being trans isn’t new. Although the word “transgender” only dates back to the 1960s, people whose identities defy traditional gender expectations have existed across cultures throughout recorded history.

    How many people are transgender?

    A 2022 Williams Institute study estimates that 1.6 million people over the age of 13 identify as transgender in the United States.

    Is being transgender a mental health condition?

    No. Conveying and communicating about your gender in a way that feels authentic to you is a normal and necessary part of self-expression.

    Social and legal stigma, bullying, discrimination, harassment, negative media messages, and barriers to gender-affirming medical care can cause psychological distress for trans people. This is especially true for trans people of color, who face significantly higher rates of violence, poverty, housing instability, and incarceration—but trans identity itself is not a mental health condition.

    What is gender dysphoria?

    Gender dysphoria describes a feeling of unease that some trans people experience when their perceived gender doesn’t match their gender identity, or their internal sense of gender. A 2021 study of trans adults pursuing gender-affirming medical care found that most participants started experiencing gender dysphoria by the time they were 7.

    When trans people don’t receive the support they need to manage gender dysphoria, they may experience depression, anxiety, social isolation, suicidal ideation, substance use disorder, eating disorders, and self-injury.

    How do trans people manage gender dysphoria?

    Every trans person’s experience with gender dysphoria is unique. Some trans people may alleviate dysphoria by wearing gender-affirming clothing or by asking others to refer to them by a new name and use pronouns that accurately reflect their gender identity. The 2022 U.S. Trans Survey found that nearly all trans participants who lived as a different gender than the sex they were assigned at birth reported that they were more satisfied with their lives.

    Some trans people may also manage dysphoria by pursuing medical transition, which may involve taking hormones and getting gender-affirming surgery.

    Access to gender-affirming medical care has been shown to reduce the risk of depression and suicide among trans youth and adults.

    To learn more about the trans community, visit resources from the National Center for Transgender Equality, the Trevor Project, PFLAG, and Planned Parenthood.

    If you or anyone you know is considering suicide or self-harm or is anxious, depressed, upset, or needs to talk, call the Suicide & Crisis Lifeline at 988 or text the Crisis Text Line at 741-741. For international resources, here is a good place to begin.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Body by Science – by Dr. Doug McGuff & John Little

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    The idea that you’ll get a re-sculpted body at 12 minutes per week is a bold claim, isn’t it? Medical Doctor Doug McGuff and bodybuilder John Little team up to lay out their case. So, how does it stand up to scrutiny?

    First, is it “backed by rigorous research” as claimed? Yes… with caveats.

    The book uses a large body of scientific literature as its foundation, and that weight of evidence does support this general approach:

    • Endurance cardio isn’t very good at burning fat
    • Muscle, even just having it without using it much, burns fat to maintain it
    • To that end, muscle can be viewed as a fat-burning asset
    • Muscle can be grown quickly with short bursts of intense exercise once per week

    Why once per week? The most relevant muscle fibers take about that long to recover, so doing it more often will undercut gains.

    So, what are the caveats?

    The authors argue for slow reps of maximally heavy resistance work sufficient to cause failure in about 90 seconds. However, most of the studies cited for the benefits of “brief intense exercise” are for High Intensity Interval Training (HIIT). HIIT involves “sprints” of exercise. It doesn’t have to be literally running, but for example maxing out on an exercise bike for 30 seconds, slowing for 60, maxing out for 30, etc. Or in the case of resistance work, explosive (fast!) concentric movements and slow eccentric movements, to work fast- and slow-twitch muscle fibers, respectively.

    What does this mean for the usefulness of the book?

    • Will it sculpt your body as described in the blurb? Yes, this will indeed grow your muscles with a minimal expenditure of time
    • Will it improve your body’s fat-burning metabolism? Yes, this will indeed turn your body into a fat-burning machine
    • Will it improve your “complete fitness”? No, if you want to be an all-rounder athlete, you will still need HIIT, as otherwise anything taxing your under-worked fast-twitch muscle fibers will exhaust you quickly.

    Bottom line: read this book if you want to build muscle efficiently, and make your body more efficient at burning fat. Best supplemented with at least some cardio, though!

    Click here to check out Body by Science, and get re-sculpting yours!

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