Wheat Belly, Revised & Expanded Edition – by Dr. William Davis

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This review pertains to the 2019 edition of the book, not the 2011 original, which will not have had all of the same research.

We are told, by scientific consensus, to enjoy plenty of whole grains as part of our diet. So, what does cardiologist Dr. William Davis have against wheat?

Firstly, not all grains are interchangeable, and wheat—in particular, modern strains of wheat—cannot be described as the same as the wheat of times past.

While this book does touch on the gluten aspect (and Celiac disease), and notes that modern wheat has a much higher gluten content than older strains, most of this book is about other harms that wheat can do to us.

Dr. Davis explores and explains the metabolic implications of wheat’s unique properties on organs such as our pancreas, liver, heart, and brain.

The book does also have recipes and meal plans, though in this reviewer’s opinion they were a little superfluous. Wheat is not hard to cut out unless you are living in a food desert or are experiencing food poverty, in which case, those recipes and meal plans would also not help.

Bottom line: this book, filled with plenty of actual science, makes a strong case against wheat, and again, mostly for reasons other than its gluten content. You might want to cut yours down!

Click here to check out Wheat Belly, and see if skipping the wheat could be good for you!

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Recommended

  • The Case Against Sugar – by Gary Taubes
  • A Therapeutic Journey – by Alain de Botton
    Alain de Botton’s new book makes the case for mental health as just health, offering insights for a more joyful life. Check it out!

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  • The Pains That Good Posture Now Can Help You Avoid Later

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    Dr. Murat Dalkilinç explains:

    As a rule…

    Posture is the foundation for all body movements and good posture helps the body adapt to stress.

    Problems arise when poor posture causes muscles to overwork in ways that are not good for them, becoming tight or inhibited over time. Bad posture can lead to wear and tear on joints, increase accident risk, and make some organs (like the lungs, which feed everything else with the oxygen necessary for normal functioning) less efficient. It’s also of course linked to issues like scoliosis, tension headaches, and back pain, and can even affect emotions and pain sensitivity.

    Good posture includes straight alignment of vertebrae when viewed from the front/back, and three natural curves in a (very!) gentle S-shape when viewed from the side. Proper posture allows for efficient movement, reduces fatigue, and minimizes muscle strain. For sitting posture, the neck should be vertical, shoulders relaxed, arms close to the body, and knees at a right angle with feet flat.

    But really, one should avoid sitting, to whatever extent is reasonably possible. Standing is better than sitting; walking is better than standing. Movement is crucial, as being stationary for extended periods, even with good posture, is not good for our body.

    Advices given include: adjust your environment, use ergonomic aids, wear supportive shoes, and keep moving. Regular movement and exercise keep muscles strong to support the body.

    For more on all this, enjoy:

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

    Want to learn more?

    You might also like to read:

    Beyond Just Good Posture: 6 Ways To Look After Your Back

    Take care!

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  • How to Think More Effectively – by Alain de Botton

    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 brain is our most powerful organ, and our mind is an astonishing thing. So why do we sometimes go off-piste?

    The School of Life‘s Alain de Botton lays out for us a framework of cumulative thinking, directions for effort, and unlikely tools for cognitive improvement.

    The book especially highlights the importance of such things as…

    • making time for cumulative thinking
    • not, however, trying to force it
    • working with, rather than in spite of, distractions
    • noting and making use of our irrationalities
    • taking what we think/do both seriously and lightly, at once
    • practising constructive self-doubt

    The style is as clear and easy as you may have come to expect from Alain de Botton / The School of Life, and yet, its ideas are still likely to challenge every reader in some (good!) way.

    Bottom line: if you would like what you think, say, do to be more meaningful, this book will help you to make the most of your abilities!

    Click here to check out How To Think More Effectively, and upgrade your thought processes!

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  • Escape From The Clutches Of Shame

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    We’ve written before about managing various emotions, including “negative” ones. We put that in “scare quotes” because they also all have positive aspects, that are just generally overshadowed by the fact that the emotions themselves are not pleasant. But for example…

    We evolved our emotions, including the “negative” ones, for our own benefit as a species:

    • Stress keeps us safe by making sure we take important situations seriously
    • Anger keeps us safe by protecting us from threats
    • Disgust keeps us safe by helping us to avoid things that might cause disease
    • Anxiety keeps us safe by ensuring we don’t get complacent
    • Guilt keeps us safe by ensuring we can function as a community
    • Sadness keeps us safe by ensuring we value things that are important to us, and learn to become averse to losing them
    • …and so on

    You can read more about how to turn these off (or rather, at least pause them) when they’re misfiring and/or just plain not convenient, here:

    The Off-Button For Your Brain

    While it’s generally considered good to process feelings instead of putting them aside, the fact is that sometimes we have to hold it together while we do something, such that we can later have an emotional breakdown at a convenient time and place, instead of the supermarket or bank or office or airport or while entertaining houseguests or… etc.

    Today, though, we’re not putting things aside, for the most part (though we will get to that too).

    We’ll be dealing with shame, which is closely linked to the guilt we mentioned in that list there.

    See also: Reconsidering the Differences Between Shame and Guilt

    Shame’s purpose

    Shame’s purpose is to help us (as a community) avoid anti-social behavior for which we might be shamed, and thus exiled from the in-group. It helps us all function better together, which is how we thrive as a species.

    Shame, therefore, is often assumed to be something we can (and possibly should) use to ensure that we (ourselves and/or others) “do the right thing”.

    But there’s a catch…

    Shame only works negatively

    You may be thinking “well duh, it’s a negative emotion”, but this isn’t about negativity in the subjective sense, but rather, positive vs negative motivation:

    • Positive motivation: motivation that encourages us to do a given thing
    • Negative motivation: motivation that encourages us to specifically not do a given thing

    Shame is only useful as a negative motivation, i.e., encouraging us to specifically not do a given thing.

    Examples:

    • You cannot (in any way that sticks, at least) shame somebody into doing more housework.
    • You can, however, shame somebody out of drinking and driving.

    This distinction matters a lot when it comes to how we are with our children, or with our employees (or those placed under us in a management structure), or with people who otherwise look to us as leaders.

    It also matters when it comes to how we are with ourselves.

    Here’s a paper about this, by the way, with assorted real-world examples:

    The negative side of motivation: the role of shame

    From those examples, we can see that attempts to shame someone (including oneself) into doing something positive will generally not only fail, they will actively backfire, and people (including oneself) will often perform worse than pre-shaming.

    Looking inwards: healthy vs unhealthy shame

    Alcoholics Anonymous and similar programs use a degree of pro-social shame to help members abstain from the the act being shamed.

    Rather than the unhelpful shame of exiling a person from a group for doing a shameful thing, however, they take an approach of laying out the shame for all to see, feeling the worst of it and moving past it, which many report as being quite freeing emotionally while still [negatively] motivational to not use the substance in question in the future (and similar for activity-based addictions/compulsions, such as gambling, for example).

    As such, if you are trying to avoid doing a thing, shame can be a useful motivator. So by all means, if it’s appropriate to your goals, tell your friends/family about how you are now quitting this or that (be it an addiction, or just something generally unhealthy that you’d like to strike off your regular consumption/activity list).

    You will still be tempted! But the knowledge of the shame you would feel as a result will help keep you from straying into that temptation.

    If you are trying to do a thing, however, (even something thought of in a negative frame, such as “lose weight”), then shame is not helpful and you will do best to set it aside.

    You can shame yourself out of drinking sodas (if that’s your plan), but you can’t shame yourself into eating healthy meals. And even if your plan is just shaming yourself out of eating unhealthy food… Without a clear active positive replacement to focus on instead, all you’ll do there is give yourself an eating disorder. You’ll eat nothing when people are looking, and then either a) also eat next to nothing in private or else b) binge in secret, and feel terrible about yourself, neither of which are any good for you whatsoever.

    Similarly, you can shame yourself out of bed, but you can’t shame yourself into the gym:

    Is there positive in the negative? Understanding the role of guilt and shame in physical activity self-regulation

    Let it go

    There are some cases, especially those where shame has a large crossover with guilt, that it serves no purpose whatsoever, and is best processed and then put aside.

    For example, if you did something that you are ashamed of many years ago, and/or feel guilty about something that you did many years ago, but this is not an ongoing thing for you (i.e., it was a one-off bad decision, or a bad habit that have now long since dropped), then feeling shame and/or guilt about that does not benefit you or anyone else.

    As to how to process it and put it aside, if your thing harmed someone else, you could see if there’s a way to try to make amends (even if without confessing ill, such as by acting anonymously to benefit the person/group you harmed).

    And then, forgive yourself. Regardless of whether you feel like you deserve it. Make the useful choice, that better benefits you, and by extension those around you.

    If you are religious, you may find that of help here too. We’re a health science publication not a theological one, but for example: Buddhism preaches compassion including for oneself. Judaism preaches atonement. Christianity, absolution. For Islam, mercy is one of the holiest ideals of the religion, along with forgiveness. So while religion isn’t everyone’s thing, for those for whom it is, it can be an asset in this regard.

    For a more worldly approach:

    To Err Is Human; To Forgive, Healthy (Here’s How To Do It) ← this goes for when the forgiveness in question is for yourself, too—and we do write about that there (and how)!

    Take care!

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Related Posts

  • The Case Against Sugar – by Gary Taubes
  • Wouldn’t It Be Nice To Have Regenerative Superpowers?

    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 Best-Laid Schemes of Mice and Medical Researchers…

    This is Dr. Ellen Heber-Katz. She’s an internationally-renowned immunologist and regeneration biologist, but her perhaps greatest discovery was accidental.

    Unlike in Robert Burns’ famous poem, this one has a happy ending!

    But it did involve the best-laid schemes of mice and medical researchers, and how they did indeed “gang gagly“ (or in the English translation, “go awry”).

    How it started…

    Back in 1995, she was conducting autoimmune research, and doing a mouse study. Her post-doc assistant was assigned to punch holes in the ears of mice that had received an experimental treatment, to distinguish them from the control group.

    However, when the mice were later checked, none of them had holes (nor even any indication there ever had been holes punched)—the experiment was ruined, though the post-doc swore she did her job correctly.

    So, they had to start from scratch in the new year, but again, a second batch of mice repeated the trick. No holes, no wounds, no scarring, not disruption to their fur, no damage to the cartilage that had been punched through.

    In a turn of events worthy of a superhero origin story, they discovered that their laboratory-made autoimmune disease had accidentally given the mice super-healing powers of regeneration.

    In the animal kingdom, this is akin to a salamander growing a new tail, but it’s not something usually found in mammals.

    Read: A New Murine Model for Mammalian Wound Repair and Regeneration

    How it’s going…

    Dr. Heber-Katz and colleagues took another 20 years of work to isolate hypoxia-inducible factor-1a (HIF-1a) as a critical molecule that, if blocked, would eliminate the regenerative response.

    Further, a drug (which they went on to patent), 1,4-dihydrophenonthrolin-4-one-3-carboxylic acid (1,4-DPCA), chemically induced this regenerative power:

    See: Drug-induced regeneration in adult mice

    Another 5 years later, they found that this same drug can be used to stimulate the regrowth of bones, too:

    An injectable hydrogel-formulated inhibitor of prolyl-4-hydroxylase promotes T regulatory cell recruitment and enhances alveolar bone regeneration during resolution of experimental periodontitis

    And now…

    The research is continuing. Here’s the latest, a little over a month ago:

    Epithelial–mesenchymal transition: an organizing principle of mammalian regeneration

    Regrowing nerves has also been added into the list of things the drug can do.

    What about humans?

    Superpowered mice are all very well and good, but when can we expect this in humans?

    The next step is testing the drug in larger animals, which she hopes to do next year, followed eventually by studies in humans.

    Read the latest:

    Regrowing nerves and healing without scars? A scientist’s career-long quest comes closer to fruition

    Very promising!

    Don’t Forget…

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  • Behind Book Recommendations

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    It’s Q&A Day!

    Each Thursday, we respond to subscriber questions and requests! If it’s something small, we’ll answer it directly; if it’s something bigger, we’ll do a main feature in a follow-up day instead!

    So, no question/request to big or small; they’ll just get sorted accordingly

    Remember, you can always hit reply to any of our emails, or use the handy feedback widget at the bottom. We always look forward to hearing from you!

    Q: What’s the process behind the books you recommend? You seem to have a limitless stream of recommendations

    We do our best!

    The books we recommend are books that…

    • are on Amazon—it makes things tidy, consistent, and accessible. And if you end up buying one of the books, we get a small affiliate commission*.
    • we have read—we would say “obviously”, but you might be surprised how many people write about books without having read them.
    • pertain in at least large part to health and/or productivity.
    • are written by humans—bookish people (and especially Kindle Unlimited users) may have noticed lately that there are a lot of low quality AI-written books flooding the market, sometimes with paid 5-star reviews to bolster them. It’s frustrating, but we can tell the difference and screen those out.
    • are of a certain level of quality. They don’t have to be “top 5 desert-island books”, because well, there’s one every day and the days keep coming. But they do have to genuinely deliver the value that we describe, and merit a sincere recommendation.
    • are varied—we try to not give a run of “samey” books one after another. We will sometimes review a book that covers a topic another previously-reviewed book did, but it must have something about it that makes it different. It may be a different angle or a different writing style, but it needs something to set it apart.

    *this is from Amazon and isn’t product-specific, so this is not affecting our choice of what books to review at all—just that they will be books that are available on Amazon.

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  • The Checklist Manifesto – by Dr. Atul Gawande

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    Dr. Gawande, himself a general surgeon, uses checklists a lot. He is, unequivocally, an expert in his field. He “shouldn’t” need a checklist to tell him to do such things as “Check you have the correct patient”. But checklists are there as a safety net. And, famously, “safety regulations are written in blood”, after all.

    And, who amongst us has never made such a “silly” error? From forgetting to turn the oven on, to forgetting to take the handbrake off, it takes only a momentary distraction to think we’ve done something we haven’t.

    You may be wondering: why a whole book on this? Is it just many examples of the usefulness of checklists? Because I’m already sold on that, so, what else am I going to get out of it?

    Dr. Gawande also explains in clear terms:

    • How to optimize “all necessary steps” with “as few steps as possible”
    • The important difference between read-do checklists and do-confirm checklists
    • To what extent we should try to account for the unexpected
    • How to improve compliance (i.e., making sure you actually use it, no matter how tempting it will be to go “yeah this is automatic for me now” and gloss over it)
    • The role of checklists in teams, and in passing on knowledge

    …and more.

    Bottom line: if you’ve ever tried to make tea without putting the tea-leaves in the pot, this is the book that will help you avoid making more costly mistakes—whatever your area of activity or interest.

    Click here to check out the Checklist Manifesto, and make fewer mistakes!

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