Walk Yourself Happy – by Dr. Julia Bradbury

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Notwithstanding her (honorary) doctorate, Dr. Bradbury is not, in fact, a scientist. But…

  • She has a lot of experience walking all around the world, and her walking habit has seen her through all manner of things, from stress and anxiety to cancer and grief and more.
  • She does, throughout this book, consult many scientists and other experts (indeed, some we’ve featured here before at 10almonds), so we still get quite a dose of science too.

The writing style of this book is… Compelling. Honestly, the biggest initial barrier to you getting out of the door will be putting this book down first.If you have good self-discipline, you might make it last longer by treating yourself to a chapter per day

Bottom line: you probably don’t need this book to know how to go for a walk, but it will motivate, inspire, and even inform you of how to get the most out of it. Treat yourself!

Click here to check out Walk Yourself Happy, and prepare for a new healthy habit!

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  • Coconut vs Avocado – Which is Healthier?
    Avocado wins with healthier fats and more vitamins, while coconut leads in minerals—both are great in moderation.

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  • Superfood Baked Apples

    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.

    Superfoods, and super-tasty. This is a healthy twist on a classic; your blood sugars will thank you for choosing this tasty sweet delight. It’s also packed with nutrients!

    You will need

    • 2 large firm baking apples, cored but not peeled
    • 1/2 cup chopped walnuts
    • 3 tbsp goji berries, rehydrated (soak them in warm water for 10–15minutes and drain)
    • 1 tbsp honey, or maple syrup, per your preference (this writer is also a fan of aged balsamic vinegar for its strong flavor and much milder sweetness. If you don’t like things to be too sweet, this is the option for you)
    • 2 tsp ground sweet cinnamon
    • 1 tsp ground ginger

    Method

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

    1) Preheat the oven to 180℃ / 350℉ / gas mark 4

    2) Mix the chopped walnuts with the goji berries and the honey (or whatever you used instead of the honey) as well as the sweet cinnamon and the ginger.

    3) Place the apples in shallow baking dish, and use the mixture you just made to stuff their holes.

    4) Add 1/2 cup water to the dish, around the apples. Cover gently with foil, and bake until soft.

    Tip: check them every 20 minutes; they may be done in 40 or it may take 60; in honesty it depends on your oven. If unsure, cook them for longer at a lower temperature.

    5) Serve warm.

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

    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.

    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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  • Good (Or Bad) Health Starts With Your Blood

    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.

    Blood Should Be Only Slightly Thicker Than Water

    This is Dr. Casey Means, a physician, lecturer (mostly at Stanford), and CMO of a metabolic health company, Levels, as well as being Associate Editor of the International Journal of Diabetes Reversal and Prevention, where she serves alongside such names as Dr. Colin Campbell, Dr. Joel Fuhrman, Dr. Michael Greger, Dr. William Li, Dr. Dean Ornish, and you get the idea: it’s a star-studded cast.

    What does she want us to know?

    The big blood problem:

    ❝We’re spending 3.8 trillion dollars a year on healthcare costs in the U.S., and the reality is that people are getting sicker, fatter, and more depressed.

    Over 50% of Americans have pre-diabetes or type 2 diabetes; it’s insane, that number should be close to zero.❞

    ~ Dr. Casey Means

    Indeed, pre-diabetes and especially type 2 diabetes should be very avoidable in any wealthy nation.

    Unfortunately, the kind of diet that avoids it tends to rely on having at least 2/3 of the following:

    • Money
    • Time
    • Knowledge

    For example:

    • if you have money and time, you can buy lots of fresh ingredients without undue worry, and take the time to carefully prep and cook them
    • if you have money and knowledge you can have someone else shop and cook for you, or at least get meal kits delivered
    • if you have time and knowledge, you can actually eat very healthily on a shoestring budget

    If you have all three, then the world’s your oyster mushroom steak sautéed in extra virgin olive oil with garlic and cracked black pepper served on a bed of Swiss chard and lashed with Balsamic vinegar.

    However, many Americans aren’t in the happy position of having at least 2/3, and a not-insignificant portion of the population don’t even have 1/3.

    As an aside: there is a food scientist and chef who’s made it her mission to educate people about food that’s cheap, easy, and healthy:

    Where Nutrition Meets Habits…

    …but today is about Dr. Means, so, what does she suggest?

    Know thyself thy blood sugars

    Dr. Means argues (reasonably; this is well-backed up by general scientific consensus) that much of human disease stems from the diabetes and pre-diabetes that she mentioned above, and so we should focus on that most of all.

    Our blood sugar levels being unhealthy will swiftly lead to other metabolic disorders:

    Heart disease and non-alcoholic fatty liver disease are perhaps first in line, but waiting in the wings are inflammation-mediated autoimmune disorders, and even dementia, because neuroinflammation is at least as bad as inflammation anywhere else, arguably worse, and our brain can only be as healthy as the blood that feeds it and takes things that shouldn’t be there away.

    Indeed,

    ❝Alzheimer’s dementia is now being called type 3 diabetes because it’s so related to blood sugar❞

    ~ Dr. Casey Means

    …which sounds like a bold claim, but it’s true, even if the name is not “official” yet, it’s well-established in professional circulation:

    ❝We conclude that the term “type 3 diabetes” accurately reflects the fact that AD represents a form of diabetes that selectively involves the brain and has molecular and biochemical features that overlap with both T1DM and T2DM❞

    ~ Dr. Suzanne M. de la Monte & Dr. Jack Wands

    Read in full: Alzheimer’s Disease Is Type 3 Diabetes–Evidence Reviewed ← this is from the very respectable Journal of Diabetes Science and Technology.

    What to do about it

    Dr. Means suggests we avoid the “glucose roller-coaster” that most Americans are on, meaning dramatic sugar spikes, or to put it in sciencese: high glycemic variability.

    This leads to inflammation, oxidative stress, glycation (where sugar sticks to proteins and DNA), and metabolic dysfunction. Then there’s the flipside: reactive hypoglycemia, a result of a rapid drop in blood sugar after a spike, can cause anxiety, fatigue, weakness/trembling, brain fog, and of course cravings. And so the cycle repeats.

    But it doesn’t have to!

    By taking it upon ourselves to learn about what causes our blood sugars to rise suddenly or gently, we can manage our diet and other lifestyle factors accordingly.

    And yes, it’s not just about diet, Dr. Means tells us. While added sugar and refined carbohydrates or indeed the main drivers of glycemic variability, our sleep, movement, stress management, and even toxin exposure play important parts too.

    One way to do this, that Dr. Means recommends, is with a continuous glucose monitor:

    Track Your Blood Sugars For Better Personalized Health

    Another way is to just apply principles that work for almost everyone:

    10 Ways To Balance Blood Sugars

    Want to know more from Dr. Means?

    You might like her book:

    Good Energy – by Dr. Casey Means

    …which goes into this in far more detail than we have room to today.

    Enjoy!

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Related Posts

  • How to Think Like Leonardo da Vinci – by Michael J. Gelb
  • What is childhood dementia? And how could new research help?

    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.

    “Childhood” and “dementia” are two words we wish we didn’t have to use together. But sadly, around 1,400 Australian children and young people live with currently untreatable childhood dementia.

    Broadly speaking, childhood dementia is caused by any one of more than 100 rare genetic disorders. Although the causes differ from dementia acquired later in life, the progressive nature of the illness is the same.

    Half of infants and children diagnosed with childhood dementia will not reach their tenth birthday, and most will die before turning 18.

    Yet this devastating condition has lacked awareness, and importantly, the research attention needed to work towards treatments and a cure.

    More about the causes

    Most types of childhood dementia are caused by mutations (or mistakes) in our DNA. These mistakes lead to a range of rare genetic disorders, which in turn cause childhood dementia.

    Two-thirds of childhood dementia disorders are caused by “inborn errors of metabolism”. This means the metabolic pathways involved in the breakdown of carbohydrates, lipids, fatty acids and proteins in the body fail.

    As a result, nerve pathways fail to function, neurons (nerve cells that send messages around the body) die, and progressive cognitive decline occurs.

    A father with his son on his shoulders in a park.
    Childhood dementia is linked to rare genetic disorders. maxim ibragimov/Shutterstock

    What happens to children with childhood dementia?

    Most children initially appear unaffected. But after a period of apparently normal development, children with childhood dementia progressively lose all previously acquired skills and abilities, such as talking, walking, learning, remembering and reasoning.

    Childhood dementia also leads to significant changes in behaviour, such as aggression and hyperactivity. Severe sleep disturbance is common and vision and hearing can also be affected. Many children have seizures.

    The age when symptoms start can vary, depending partly on the particular genetic disorder causing the dementia, but the average is around two years old. The symptoms are caused by significant, progressive brain damage.

    Are there any treatments available?

    Childhood dementia treatments currently under evaluation or approved are for a very limited number of disorders, and are only available in some parts of the world. These include gene replacement, gene-modified cell therapy and protein or enzyme replacement therapy. Enzyme replacement therapy is available in Australia for one form of childhood dementia. These therapies attempt to “fix” the problems causing the disease, and have shown promising results.

    Other experimental therapies include ones that target faulty protein production or reduce inflammation in the brain.

    Research attention is lacking

    Death rates for Australian children with cancer nearly halved between 1997 and 2017 thanks to research that has enabled the development of multiple treatments. But over recent decades, nothing has changed for children with dementia.

    In 2017–2023, research for childhood cancer received over four times more funding per patient compared to funding for childhood dementia. This is despite childhood dementia causing a similar number of deaths each year as childhood cancer.

    The success for childhood cancer sufferers in recent decades demonstrates how adequately funding medical research can lead to improvements in patient outcomes.

    An old woman holds a young girl on her lap.
    Dementia is not just a disease of older people. Miljan Zivkovic/Shutterstock

    Another bottleneck for childhood dementia patients in Australia is the lack of access to clinical trials. An analysis published in March this year showed that in December 2023, only two clinical trials were recruiting patients with childhood dementia in Australia.

    Worldwide however, 54 trials were recruiting, meaning Australian patients and their families are left watching patients in other parts of the world receive potentially lifesaving treatments, with no recourse themselves.

    That said, we’ve seen a slowing in the establishment of clinical trials for childhood dementia across the world in recent years.

    In addition, we know from consultation with families that current care and support systems are not meeting the needs of children with dementia and their families.

    New research

    Recently, we were awarded new funding for our research on childhood dementia. This will help us continue and expand studies that seek to develop lifesaving treatments.

    More broadly, we need to see increased funding in Australia and around the world for research to develop and translate treatments for the broad spectrum of childhood dementia conditions.

    Dr Kristina Elvidge, head of research at the Childhood Dementia Initiative, and Megan Maack, director and CEO, contributed to this article.

    Kim Hemsley, Head, Childhood Dementia Research Group, Flinders Health and Medical Research Institute, College of Medicine and Public Health, Flinders University; Nicholas Smith, Head, Paediatric Neurodegenerative Diseases Research Group, University of Adelaide, and Siti Mubarokah, Research Associate, Childhood Dementia Research Group, Flinders Health and Medical Research Institute, College of Medicine and Public Health, Flinders University

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

    Don’t Forget…

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  • The Joy of Movement – by Dr. Kelly McGonigal

    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 that exercise is good for us. Obviously. We know that that exercise will make us feel good. In principle.

    So why is that exercise bike wearing the laundry instead, or the weights bench gathering dust?

    Dr. Kelly McGonigal explores our relationship with exercise, both the formal (organized, planned, exercise that looks like exercise) and the informal (ad hoc, casual, exercise that looks like just having a nice time).

    Moreover: she starts with the why, and moves to the how. The trick she plays on us here is to get us very fired up on the many tangible benefits that will make a big difference in all areas of our lives… And then shows us how easy it can be to unlock those, and how we can make it even easier.

    And as to making it stick? Exercise can be addictive, and/but it’s one of the few addictions that is almost always healthful rather than deleterious. And, there are tricks we can use to heighten that, thresholds that once we pass, we just keep going.

    She also looks at the evolutionary tendency of exercise to be connection-building, as part of a community, friend group, or couple.

    And, yes, she gives attention also to undertaking exercise when circumstances aren’t ideal, or our bodies simply won’t allow certain things.

    In short: if any book can get you shaking off the cobwebs, this is the one.

    Click here to check out The Joy Of Movement on Amazon today, and get your body moving!

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  • The Miracle of Flexibility – by Miranda Esmonde-White

    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 reviewed books about stretching before, so what makes this one different?

    Mostly, it’s that this one takes a holistic approach, making the argument for looking after all parts of flexibility (even parts that might seem useless) because if one bit of us isn’t flexible, the others will start to suffer in compensation because of how that affects our posture, or movement, or in many cases our lack of movement.

    Esmonde-White’s “flexibility, from your toes to your shoulders” approach is very consistent with her background as a professional ballet dancer, and now she brings it into her profession as a coach.

    The book’s not just about stretching, though. It looks at problems and what can go wrong with posture and the body’s “musculoskeletal trifecta”, and also shares daily training routines that are tailored for specific sporting interests, and/or for those with specific chronic conditions and/or chronic pain. Working around what needs to be worked around, but also looking at strengthening what can be strengthened and fixing what can be fixed along the way.

    Bottom line: if your flexibility needs an overhaul, this book is a very good “one-stop shop” for that.

    Click here to check out The Miracle Of Flexibility, and discover what you can do!

    Don’t Forget…

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