What We Don’t Talk About When We Talk About Fat – by Aubrey Gordon

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.

There are books aplenty to encourage and help you to lose weight. This isn’t one of those.

There are also books aplenty to encourage and help you to accept yourself and your body at the weight you are, and forge self-esteem. This isn’t one of those, either—in fact, it starts by assuming you already have that.

There are fair arguments for body neutrality, and fat acceptance. Very worthy also is the constant fight for bodily sovereignty.

These are worthy causes, but they’re for the most-part not what our author concerns herself with here. Instead, she cares for a different and very practical goal: fat justice.

In a world where you may be turned away from medical treatment if you are over a certain size, told to lose half your bodyweight before you can have something you need, she demands better. The battle extends further than healthcare though, and indeed to all areas of life.

Ultimately, she argues, any society that will disregard the needs of the few because they’re a marginal demographic, is a society that will absolutely fail you if you ever differ from the norm in some way.

All in all, an important (and for many, perhaps eye-opening) book to read if you are fat, care about fat people, are a person of any size, or care about people in general.

Pick Up Your Copy of “What We Don’t Talk About When We Talk About Fat”, on Amazon Today!

Don’t Forget…

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

Learn to Age Gracefully

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

  • Jackfruit vs Durian – 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 jackfruit to durian, we picked the durian.

    Why?

    Durian may look and smell like it has come directly from Hell, but there’s a lot of goodness in there!

    First, let’s talk macros: jackfruit and durian are both unusually high in protein, for fruits. That said, jackfruit does have slightly more protein—but durian has more than 2x the fiber, for only slightly more carbs, so we call this section a win for durian.

    Like most fruits, these two are an abundance source of vitamins; jackfruit has more of vitamins A and E, while durian has more of vitamins B1, B2, B3, B9, and C. Another win for durian.

    When it comes to minerals, jackfruit has more calcium, while durian has more copper, iron, manganese, phosphorus, and zinc. We don’t usually measure this one as there’s not much in most foods (unless added in artificially), but durian is also high in sulfur, specifically in “volatile sulfur compounds”, which account for some of its smell, and are—notwithstanding the alarming name—harmless. In any case, mineral content is another win for durian.

    These three things add up to one big win for durian.

    There is one thing to watch out for, though: durian inhibits aldehyde dehydrogenase, which the body uses to metabolize alcohol. So, we recommend you don’t drink-and-durian, as it can increase the risk of alcohol poisoning, and even if alcohol consumption is moderate, it’ll simply stay in your system for longer, doing more damage while it’s there. Of course, it is best to simply avoid drinking alcohol regardless, durian or no durian, but the above is good to know for those who do imbibe.

    A final word on durians: if you haven’t had it before, or had it and it was terrible, then know: much like a banana or an avocado, durian has a rather brief “ideal ripeness” phase for eating. It should be of moderate firmness; neither tough nor squishy. It should not have discolored spikes, nor should it have little holes in, nor be leaking fluid, and it should not smell of sweat and vinegar, although it should smell like sulfurous eggs, onions, and cheese. Basically, if it smells like a cheese-and-onion omelette made in Hell, it’s probably good. If it smells like something that died and then was kept warm in someone’s armpit for a day, it’s probably not. The best way to have a good first experience with a durian is to enjoy one with someone who knows and enjoys durians, as they will be able to pick one that’s right, and will know if it’s not (durian-sellers may not necessarily have your best interests at heart, and may seek to palm off over-ripe durians on people who don’t know better).

    Enjoy!

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Take care!

    Share This Post

  • The Worst Cookware Lurking In Your Kitchen (Toxicologist Explains)

    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.

    Dr. Yvonne Burkart gives us a rundown of the worst offenders, and what to use instead:

    Hot mess

    The very worst offender is non-stick cookware, the kind with materials such as Teflon. These are the most toxic, due to PFAS chemicals.

    Non-stick pans release toxic gases, leach chemicals into food, and release microplastic particles, which can accumulate in the body.

    One that a lot of people don’t think about, in that category, is the humble air-fryer, which often as not has a non-stick cooking “basket”. These she describes as highly toxic, as they combine plastic, non-stick coatings, and high heat, which can release fumes and other potentially dangerous chemicals into the air and food.

    You may be wondering: how bad is it? And the answer is, quite bad. PFAS chemicals are linked to infertility, hypertension in pregnancy, developmental issues in children, cancer, weakened immune systems, hormonal disruption, obesity, and intestinal inflammation.

    Dr. Burkart’s top picks for doing better:

    1. Pure ceramic cookware: top choice for safety, particularly brands like Xtrema, which are tested for heavy metal leaching.
    2. Carbon steel & cast iron: durable and safe; can leach iron in acidic foods (for most people, this is a plus, but some may need to be aware of it)
    3. Stainless steel: lightweight and affordable but can leach nickel and chromium in acidic foods at high temperatures. Use only if nothing better is available.

    And specifically as alternatives to air-fryers: glass convection ovens or stainless steel ovens are safer than conventional air fryers. The old “combination oven” can often be a good choice here.

    For more on all of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

    Share This Post

  • From eye exams to blood tests and surgery: how doctors use light to diagnose disease

    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.

    This is the next article in our ‘Light and health’ series, where we look at how light affects our physical and mental health in sometimes surprising ways. Read other articles in the series.

    You’re not feeling well. You’ve had a pounding headache all week, dizzy spells and have vomited up your past few meals.

    You visit your GP to get some answers and sit while they shine a light in your eyes, order a blood test and request some medical imaging.

    Everything your GP just did relies on light. These are just some of the optical technologies that have had an enormous impact in how we diagnose disease.

    megaflopp/Shutterstock

    1. On-the-spot tests

    Point-of-care diagnostics allow doctors to test patients on the spot and get answers in minutes, rather than sending samples to a lab for analysis.

    The “flashlight” your GP uses to view the inside of your eye (known as an ophthalmoscope) is a great example. This allows doctors to detect abnormal blood flow in the eye, deformations of the cornea (the outermost clear layer of the eye), or swollen optical discs (a round section at the back of the eye where the nerve link to the brain begins). Swollen discs are a sign of elevated pressure inside your head (or in the worst case, a brain tumour) that could be causing your headaches.

    The invention of lasers and LEDs has enabled many other miniaturised technologies to be provided at the bedside or clinic rather than in the lab.

    Pulse oximetry is a famous example, where a clip attached to your finger reports how well your blood is oxygenated. It does this by measuring the different responses of oxygenated and de-oxygenated blood to different colours of light.

    Pulse oximetry is used at hospitals (and sometimes at home) to monitor your respiratory and heart health. In hospitals, it is also a valuable tool for detecting heart defects in babies.

    Pulse oximeter on finger of hospital patient, person holding patient's hand
    See that clip on the patient’s finger? That’s a pulse oximeter, which relies on light to monitor respiratory and heart health. CGN089/Shutterstock

    2. Looking at molecules

    Now, back to that blood test. Analysing a small amount of your blood can diagnose many different diseases.

    A machine called an automated “full blood count analyser” tests for general markers of your health. This machine directs focused beams of light through blood samples held in small glass tubes. It counts the number of blood cells, determines their specific type, and reports the level of haemoglobin (the protein in red blood cells that distributes oxygen around your body). In minutes, this machine can provide a snapshot of your overall health.

    For more specific disease markers, blood serum is separated from the heavier cells by spinning in a rotating instrument called a centrifuge. The serum is then exposed to special chemical stains and enzyme assays that change colour depending on whether specific molecules, which may be the sign of a disease, are present.

    These colour changes can’t be detected with the naked eye. However, a light beam from an instrument called a spectrometer can detect tiny amounts of these substances in the blood and determine if the biomarkers for diseases are present, and at what levels.

    Gloved hand holding tube containing blood sample, more tubes in rack in background
    Light shines through the blood sample and tells us whether biomarkers for disease are present. angellodeco/Shutterstock

    3. Medical imaging

    Let’s re-visit those medical images your GP ordered. The development of fibre-optic technology, made famous for transforming high-speed digital communications (such as the NBN), allows light to get inside the body. The result? High-resolution optical imaging.

    A common example is an endoscope, where fibres with a tiny camera on the end are inserted into the body’s natural openings (such as your mouth or anus) to examine your gut or respiratory tracts.

    Surgeons can insert the same technology through tiny cuts to view the inside of the body on a video screen during laparoscopic surgery (also known as keyhole surgery) to diagnose and treat disease.

    Endoscope tube
    Doctors can insert this flexible fibre-optic tube with a camera on the end into your body. Eduard Valentinov/Shutterstock

    How about the future?

    Progress in nanotechnology and a better understanding of the interactions of light with our tissues are leading to new light-based tools to help diagnose disease. These include:

    • nanomaterials (materials on an extremely small scale, many thousands of times smaller than the width of a human hair). These are being used in next-generation sensors and new diagnostic tests
    • wearable optical biosensors the size of your fingernail can be included in devices such as watches, contact lenses or finger wraps. These devices allow non-invasive measurements of sweat, tears and saliva, in real time
    • AI tools to analyse how blood serum scatters infrared light. This has allowed researchers to build a comprehensive database of scatter patterns to detect any cancer
    • a type of non-invasive imaging called optical coherence tomography for more detailed imaging of the eye, heart and skin
    • fibre optic technology to deliver a tiny microscope into the body on the tip of a needle.

    So the next time you’re at the GP and they perform (or order) some tests, chances are that at least one of those tests depend on light to help diagnose disease.

    Matthew Griffith, Associate Professor and ARC Future Fellow and Director, UniSA Microscopy and Microanalysis Facilities, University of South Australia

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

    Share This Post

  • Can An AI Program Deliver Useful Psychotherapy?

    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.

    There are increasing numbers of AI-based chat programs that boast the convenience of a therapist in your pocket, always ready to listen.

    So far, things have not gone entirely without incident, as (for example) the tendency of such chatbots to be agreeable in the things they say, can worsen some people’s mental health, if the chatbot uncritically believes everything they say. This has been a big problem for people using OpenAI’s ChatGPT as a therapist (something its makers, to their credit, do not claim it is qualified to do), when ChatGPT has encouraged and exacerbated paranoia and delusions, due to its tendency to give agreeable “yes, and…” responses.

    But, it’s been worse than that, too. Some chatbots have inadvertently encouraged users to kill themselves, in a (technically successful) attempt to be encouraging, in inappropriate response to users expressing uncertainty on the topic.

    This is a problem with applying a large language model (LLM) approach without sufficient failsafes in place, because a LLM AI will hear, after a discussion of previous suicidal ideation, “Maybe I’ll really do it this time, I don’t know” and will check its database for a huge number of instances of those words, and determine that an appropriate response is “I believe in you, you will succeed if you put your mind to it”, for example.

    A sensible middle ground?

    Researchers have tried to boundary those potential pitfalls, to provide an AI that can help a user to manage some of the most common mental health concerns (e.g. depression, anxiety, etc), while raising the alarm (rather than overextending its reach) when it comes to serious risks such as those associated with suicidal ideation:

    ❝While these results are very promising, no generative AI agent is ready to operate fully autonomously in mental health where there is a very wide range of high-risk scenarios it might encounter.

    Therabot is not limited to an office and can go anywhere a patient goes. It was available around the clock for challenges that arose in daily life and could walk users through strategies to handle them in real time. But the feature that allows AI to be so effective is also what confers its risk—patients can say anything to it, and it can say anything back.

    This trial brought into focus that the study team has to be equipped to intervene—possibly right away—if a patient expresses an acute safety concern such as suicidal ideation, or if the software responds in a way that is not in line with best practices. Thankfully, we did not see this often with Therabot, but that is always a risk with generative AI, and our study team was ready.

    We still need to better understand and quantify the risks associated with generative AI used in mental health contexts.❞

    Dr. Heinz, quoted above, was a lead researcher on a study testing “Therabot”, and his colleague and fellow lead researcher Dr. Nicholas Jacobson boasts,

    ❝Our results are comparable to what we would see for people with access to gold-standard cognitive therapy with outpatient providers. We’re talking about potentially giving people the equivalent of the best treatment you can get in the care system over shorter periods of time.❞

    You can read their paper here: Randomized Trial of a Generative AI Chatbot for Mental Health Treatment

    Lower-tech smartphone options

    When it comes to more basic things, such as Cognitive Behavioral Therapy (CBT), advanced AI may not be necessary, as CBT by its very nature lends itself well to being presented in a way that’s scarcely more complicated than a flowchart, with relatively little that can go wrong even when done by an app. For example:

    Cognitive behavioral therapy skills via a smartphone app for subthreshold depression among adults in the community: the RESiLIENT randomized controlled trial

    Perhaps the lowest-tech way (that still involves tech) is journaling, using an app that provides journaling prompts. We discuss several of the options for that, here:

    The Easiest Way To Take Up Journaling

    Take care!

    Don’t Forget…

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

    Learn to Age Gracefully

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

  • Fiber Fueled – by Dr. Will Bulsiewicz

    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 generally know that for gut health we should eat fiber, but what of the balances of different sorts of fiber?

    That’s one of the main things that make this book stand out—fostering diversity in our microbiome by fostering diversity in our diet. Specifically, diversity of fiber-containing foods.

    The book is part “science made easy for the lay reader”, and part recipe book. The recipes come with shopping lists and a meal planner, though we would recommend to use those as a guide rather than to try to adhere perfectly to them.

    In particular, this reviewer would encourage much more generous use of healthful seasonings… and less reliance on there being leftovers several days later (tasty food gets gone quickly in this house!)

    As for the science, the feel of this is more like reading a science-based observational documentary with explanations, than of reading a science textbook. Studies are mentioned in passing, but not dissected in any detail, and the focus is more on getting the key learnings across.

    Bottom line: if you’d like to boost not just the amount, but also the diversity, of fiber in your diet, and reap the gut-health rewards, this book is a great guide for that!

    Click here to get your copy of “Fiber Fueled” from Amazon today!

    Don’t Forget…

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

    Learn to Age Gracefully

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

  • Why Your Weight Loss Journey Keeps Failing

    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.

    A bleak title, but troubleshooting is important to progress. Here’s how, per personal trainer Elisi Wolf::

    Intentional eating, sensible training

    Here’s what she found during her own journey:

    • You’re likely eating more than you think: people often underestimate their calorie intake—snacks like pretzels add up quickly, and what feels like a deficit might actually be a surplus depending on your metabolism and needs.
    • You’re not eating the right amount of protein: many eat too little or too much, leading to burnout or bingeing; neither are helpful. Calculate your needs, and then plan around getting that amount each day.
    • Burnout happens when you go too hard too fast: using early motivation to overly restrict or overtrain leads to quitting; ease into changes gradually, and make things sustainable.
    • Cardio is not an effective weight-loss tool: it’s often overestimated for fat loss; strength training and diet have a bigger impact, because muscle increases your resting calorie burn.
    • Make your meals enjoyable: fitting tasty meals into your plan helps you stick with it. Find recipes you love that meet your nutritional needs!
    • You might be being too hard on yourself: weight loss is a journey, and going easier while staying committed leads to better long-term success than beating yourself up over having had a little bread you didn’t plan for.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like:

    Hit A Weight Loss Plateau? Here’s What To Do

    Take care!

    Don’t Forget…

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

    Learn to Age Gracefully

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