Why We Get Sick – by Dr. Benjamin Bikman

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There’s a slightly buried lede here in that the title doesn’t offer this spoiler, but we will: the book is about insulin resistance.

However, unlike the books we’ve reviewed about blood sugar management, this time the focus is really and truly on insulin itself—and that makes some important differences:

Dr. Bikman makes the case that while indeed hyper- or hypoglycemia bring their problems, mostly these are symptoms rather than causes, and the real culprit is insulin resistance, and this is important for two main reasons:

  1. Insulin resistance occurs well before the other symptoms set in (which means: it is the thing that truly needs to be nipped in the bud; if your fasting blood sugars are rising, then you missed “nipping it in the bud” likely by a decade or more)
  2. Insulin resistance causes more problems than “mere” hyperglycemia (the most commonly-known result of insulin resistance) does, so again, it really needs to be considered separately from blood sugar management.

This latter, Dr. Bikman goes into in great detail, linking insulin resistance (even if blood sugar levels are normal) to all manner of diseases (hence the title).

You may be wondering: how can blood sugar levels be normal, if we have insulin resistance?

And the answer is that for as long as it is still able, your pancreas will just faithfully crank out more and more insulin to deal with the blood sugar levels that would otherwise be steadily rising. Since people measure blood sugar levels much more regularly than anyone checks for actual insulin levels, this means that one can be insulin resistant for years without knowing it, until finally the pancreas is no longer able to keep up with the demand—then that’s when people finally notice.

The book is divided into sections:

  1. The Problem: What Is Insulin Resistance
  2. The Cause: What Makes Us Insulin Resistant
  3. How We Can Fight Insulin Resistance

The first two parts are essential for the reader’s understanding, but the third part is the practical part, with appropriately practical advice on the most insulin-friendly ways to exercise, eat, fast, and more. He also talks drugs, and discusses the pros and cons of various interventions—but of course, far better is the lifestyle management of insulin.

The style is mostly very pop-science in overall presentation, and then occasionally gets very dense at times, but when that happens, he will then tend to follow it with an easier-to-understand explanation, to ensure that nothing remains opaque.

Bottom line: if you care about your metabolic health and don’t mind reading a book where you may have to read a paragraph or two twice sometimes, then this is a top-tier book on insulin resistance and how to prevent/reverse it.

Click here to check out Why We Get Sick, and stay well instead!

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  • 5 Movements You’ll Wish You’d Known Sooner

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    Alisa Szyman, mobility coach, shows us why:

    Best for mobility, best against pain

    These movements are what’s needed for good mobility (range of motion, flexibility, strength, stability) while also being a top-tier way of combatting pain, due to what they do for the body’s natural functions.

    Specifically, the exercises are intended to build on one another, beginning with neck stability, then restoring upper-back rotation, activating your glutes, improving hip control, and finally reducing hamstring and posterior-chain tightness:

    • Chin tucks: stand tall, bring your chin slightly forwards, then push it straight back to create a double chin while keeping your head level, and follow with slow shoulder shrugs by lifting your shoulders towards your ears and lowering them under control.
    • Quadruped thoracic rotations: start on all fours with one hand on the floor and the other extended to the side, rotate through your upper back to lift the arm towards the ceiling while following it with your eyes, then return to the start position.
    • Glute bridges: lie on your back with your knees bent and feet flat, squeeze your glutes before lifting your hips, hold briefly at the top, then lower slowly while keeping the effort in your glutes rather than your lower back.
    • Hip CARs (controlled articular rotations): stand or kneel, lift one knee and slowly move your hip through its fullest circular range while keeping your spine and upper body still, then repeat in both directions on each side.
    • Sciatic nerve flossing: lie on your back with one knee bent and your foot flat on the floor, raise the other leg towards the ceiling, then gently flex and point your foot or make slow ankle circles, to glide the sciatic nerve through its range of motion.

    For more on all of this plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like:

    Best Mobility Drills For Posture & Pain Relief

    Take care!

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  • Why does alcohol make my poo go weird?

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    As we enter the festive season it’s a good time to think about what all those celebratory alcoholic drinks can do to your gut.

    Alcohol can interfere with the time it takes for food to go through your gut (also known as the “transit time”). In particular, it can affect the muscles of the stomach and the small bowel (also known as the small intestine).

    So, how and why does alcohol make your poos goes weird? Here’s what you need to know.

    Diarrhoea and the ‘transit time’

    Alcohol’s effect on stomach transit time depends on the alcohol concentration.

    In general, alcoholic beverages such as whisky and vodka with high alcohol concentrations (above 15%) slow down the movement of food in the stomach.

    Beverages with comparatively low alcohol concentrations (such as wine and beer) speed up the movement of food in the stomach.

    These changes in gut transit explain why some people can get a sensation of fullness and abdominal discomfort when they drink vodka or whisky.

    How long someone has been drinking a lot of alcohol can affect small bowel transit.

    We know from experiments with rats that chronic use of alcohol accelerates the transit of food through the stomach and small bowel.

    This shortened transit time through the small bowel also happens when humans drink a lot of alcohol, and is linked to diarrhoea.

    Alcohol can also reduce the absorption of carbohydrates, proteins and fats in the duodenum (the first part of the small bowel).

    Alcohol can lead to reduced absorption of xylose (a type of sugar). This means diarrhoea is more likely to occur in drinkers who also consume a lot of sugary foods such as sweets and sweetened juices.

    Chronic alcohol use is also linked to:

    This means chronic alcohol use may lead to diarrhoea and loose stools.

    How might a night of heavy drinking affect your poos?

    When rats are exposed to high doses of alcohol over a short period of time, it results in small bowel transit delay.

    This suggests acute alcohol intake (such as an episode of binge drinking) is more likely to lead to constipation than diarrhoea.

    This is backed up by recent research studying the effects of alcohol in 507 university students.

    These students had their stools collected and analysed, and were asked to fill out a stool form questionnaire known as the Bristol Stool Chart.

    The research found a heavy drinking episode was associated with harder, firm bowel motions.

    In particular, those who consumed more alcohol had more Type 1 stools, which are separate hard lumps that look or feel a bit like nuts.

    The researchers believed this acute alcohol intake results in small bowel transit delay; the food stayed for longer in the intestines, meaning more water was absorbed from the stool back into the body. This led to drier, harder stools.

    Interestingly, the researchers also found there was more of a type of bacteria known as “Actinobacteria” in heavy drinkers than in non-drinkers.

    This suggests bacteria may have a role to play in stool consistency.

    But binge drinking doesn’t always lead to constipation. Binge drinking in patients with irritable bowel syndrom (IBS), for example, clearly leads to diarrhoea, nausea and abdominal pain.

    What can I do about all this?

    If you’re suffering from unwanted bowel motion changes after drinking, the most effective way to address this is to limit your alcohol intake.

    Some alcoholic beverages may affect your bowel motions more than others. If you notice a pattern of troubling poos after drinking certain drinks, it may be sensible to cut back on those beverages.

    If you tend to get diarrhoea after drinking, avoid mixing alcohol with caffeinated drinks. Caffeine is known to stimulate contractions of the colon and so could worsen diarrhoea.

    If constipation after drinking is the problem, then staying hydrated is important. Drinking plenty of water before drinking alcohol (and having water in between drinks and after the party is over) can help reduce dehydration and constipation.

    You should also eat before drinking alcohol, particularly protein and fibre-rich foods.

    Food in the stomach can slow the absorption of alcohol and may help protect against the negative effects of alcohol on the gut lining.

    Is it anything to worry about?

    Changes in bowel motions after drinking are usually short term and, for the most part, resolve themselves pretty efficiently.

    But if symptoms such as diarrhoea persist beyond a couple of days after stopping alcohol, it may signify other concerning issues such as an underlying gut disorder like inflammatory bowel disease.

    Researchers have also linked alcohol consumption to the development of irritable bowel syndrome.

    If problems persist or if there are alarming symptoms such as blood in your stool, seek medical advice from a general practitioner.

    Vincent Ho, Associate Professor and clinical academic gastroenterologist, Western Sydney University

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

    The Conversation

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  • Foot Drop!

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    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Interesting about DVT after surgery. A friend recently got diagnosed with foot drop. Could you explain that? Thank you.❞

    First, for reference, the article about DVT after surgery was:

    DVT Risk Management Beyond The Socks

    As for foot drop…

    Foot drop is descriptive of the main symptom: the inability to raise the front part of the foot due to localized weakness/paralysis. Hence, if a person with foot drop dangles their feet over the edge of the bed, for example, the affected foot will simply flop down, while the other (if unaffected) can remain in place under its own power. The condition is usually neurological in origin, though there are various more specific causes:

    NIH | StatPearls | Foot Drop

    When walking unassisted, this will typically result in a distinctive “steppage gait”, as it’s necessary to lift the foot higher to compensate, or else the toes will scuff along the ground.

    There are mobility aids that can return one’s walking to more or less normal, like this example product on Amazon.

    Incidentally, the above product will slightly shorten the lifespan of shoes, as it will necessarily pull a little at the front.

    There are alternatives that won’t like this example product on Amazon, but this comes with the different problem that it limits the user to stepping flat-footedly, which is not only also not an ideal gait, but also, will serve to allow any muscles down there that were still (partially or fully) functional to atrophy. For this reason, we’d recommend the first product we mentioned over the second one, unless your personal physiotherapist or similar advises otherwise (because they know your situation and we don’t).

    Both have their merits, though:

    Trends and Technologies in Rehabilitation of Foot Drop: A Systematic Review

    Of course, prevention is better than cure, so while some things are unavoidable (especially when it comes to neurological conditions), we can all look after our nerve health as well as possible along the way:

    Peripheral Neuropathy: How To Avoid It, Manage It, Treat It

    …as well as the very useful:

    What Does Lion’s Mane Actually Do, Anyway?

    …which this writer personally takes daily and swears by (went from frequent pins-and-needles to no symptoms and have stayed that way, and that’s after many injuries over the years).

    If you’d like a more general and less supplements-based approach though, check out:

    Steps For Keeping Your Feet A Healthy Foundation

    Take care!

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  • What’s Your Ikigai?

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    Ikigai: A Closer Look

    We’ve mentioned ikigai from time to time, usually when discussing the characteristics associated with Blue Zone centenarians, for example as number 5 of…

    The Five Pillars Of Longevity

    It’s about finding one’s “purpose”. Not merely a function, but what actually drives you in life. And, if Japanese studies can be extrapolated to the rest of the world, it has a significant and large impact on mortality (other factors being controlled for); not having a sense of ikigai is associated with an approximately 47%* increase in 7-year mortality risk in the categories of cardiovascular disease and external cause mortality:

    Sense of life worth living (ikigai) and mortality in Japan: Ohsaki Study

    *we did a lot of averaging and fuzzy math to get this figure; the link will show you the full stats though!

    In case that huge (n=43,391) study didn’t convince you, here’s another comparably-sized (n=43,117) one that found similarly, albeit framing the numbers the other way around, i.e. a comparable decrease in mortality risk for having a sense of ikigai:

    Associations of ikigai as a positive psychological factor with all-cause mortality and cause-specific mortality among middle-aged and elderly Japanese people

    This study was even longer (12 years rather than 7), so the fact that it found pretty much the same results the 7-year study we cited just before is quite compelling evidence. Again, multivariate hazard ratios were adjusted for age, BMI, drinking and smoking status, physical activity, sleep duration, education, occupation, marital status, perceived mental stress, and medical history—so all these things were effectively controlled for statistically.

    Three kinds of ikigai

    There are three principal kinds of ikigai:

    • Social ikigai: for example, a caring role in the family or community, volunteer work, teaching
    • Asocial ikigai: for example, a solitary practice of self-discipline, spirituality, or study without any particular intent to teach others
    • Antisocial ikigai: for example, a strong desire to outlive an enemy, or to harm a person or group that one hates

    You may be thinking: wait, aren’t those last things bad?

    And… Maybe! But ikigai is not a matter of morality or even about “warm fuzzy feelings”. The fact is, having a sense of purpose increases longevity regardless of moral implications or niceness.

    Nevertheless, for obvious reasons there is a lot more focus on the first two categories (social and asocial), and of those, especially the first category (social), because on a social level, “we all do well when we all do well”.

    We exemplified them above, but they can be defined:

    • Social: working for the betterment of society
    • Asocial: working for the betterment of oneself

    Of course, for many people, the same ikigai may cover both of those—often somebody who excels at something for its own sake and/but shares it with others to enrich their lives also, for example a teacher, an artist, a scientist, etc.

    For it to cover both, however, requires that both parts of it are genuinely part of their feeling of ikigai, and not merely unintended consequences.

    For example, a piano teacher who loves music in general and the piano in particular, and would gladly spend every waking moment studying/practising/performing, but hates having to teach it, but needs to pay the bills so teaches it anyway, cannot be said to be living any kind of social ikigai there, just asocial. And in fact, if teaching the piano is causing them to not have the time or energy to pursue it for its own sake, they might not even be living any ikigai at all.

    One other thing to watch out for

    There is one last stumbling block, which is that while we can find ikigai, we can also lose it! Examples of this may include:

    • A professional whose job is their ikigai, until they face mandatory retirement or are otherwise unable to continue their work (perhaps due to disability, for example)
    • A parent whose full-time-parent role is their ikigai, until their children leave for school, university, life in general
    • A married person whose “devoted spouse” role is their ikigai, until their partner dies

    For this reason, people of any age can have a “crisis of identity” that’s actually more of a “crisis of purpose”.

    There are two ways of handling this:

    1. Have a back-up ikigai ready! For example, if your profession is your ikigai, maybe you have a hobby waiting in the wings, that you can smoothly jump ship to upon retirement.
    2. Embrace the fluidity of life! Sometimes, things don’t happen the way we expect. Sometimes life’s surprises can trip us up; sometimes they can leave us a sobbing wreck. But so long as life continues, there is an opportunity to pick ourselves up and decide where to go from that point. Note that this is not fatalism, by the way, it doesn’t have to be “this bad thing happened so that we could find this good thing, so really it was a good thing all along”. Rather, it can equally readily be “well, we absolutely did not want that bad thing to happen, but since it did, now we shall take it this way from here”.

    For more on developing/maintaining psychological resilience in the face of life’s less welcome adversities, see:

    Psychological Resilience Training

    …and:

    Putting The Abs Into Absurdity ← do not underestimate the power of this one

    Take care!

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  • We looked at over 166,000 psychiatric records. Over half showed people were admitted against their will

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    Picture two people, both suffering from a serious mental illness requiring hospital admission. One was born in Australia, the other in Asia.

    Hopefully, both could be treated on a voluntary basis, taking into account their individual needs, preferences and capacity to consent. If not, you might imagine they should be equally likely to receive treatment against their will (known colloquially as being “sectioned” or “scheduled”).

    However, our research published in British Journal of Psychiatry Open suggests this is not the case.

    In the largest study globally of its kind, we found Australians are more likely to be treated in hospital for their acute mental illness against their will if they are born overseas, speak a language other than English or are unemployed.

    What we did and what we found

    We examined more than 166,000 episodes of voluntary and involuntary psychiatric care in New South Wales public hospitals between 2016 and 2021. Most admissions (54%) included at least one day of involuntary care.

    Being brought to hospital via legal means, such as by police or via a court order, was strongly linked to involuntary treatment.

    While our study does not show why this is the case, it may be due to mental health laws. In NSW, which has similar laws to most jurisdictions in Australia, doctors may treat a person on an involuntary basis if they present with certain symptoms indicating serious mental illness (such as hallucinations and delusions) which cause them to require protection from serious harm, and there is no other less-restrictive care available. Someone who has been brought to hospital by police or the courts may be more likely to meet the legal requirement of requiring protection from serious harm.

    The likelihood of involuntary care was also linked to someone’s diagnosis. A person with psychosis or organic brain diseases, such as dementia and delirium, were about four times as likely to be admitted involuntarily compared to someone with anxiety or adjustment disorders (conditions involving a severe reaction to stressors).

    However, our data suggest non-clinical factors contribute to the decision to impose involuntary care.

    Compared with people born in Australia, we found people born in Asia were 42% more likely to be treated involuntarily.

    People born in Africa or the Middle East were 32% more likely to be treated this way.

    Overall, people who spoke a language other than English were 11% more likely to receive involuntary treatment compared to those who spoke English as their first language.

    Some international researchers have suggested higher rates of involuntary treatment seen in people born overseas might be due to higher rates of psychotic illness. But our research found a link between higher rates of involuntary care in people born overseas or who don’t speak English regardless of their diagnosis.

    We don’t know why this is happening. It is likely to reflect a complex interplay of factors about both the people receiving treatment and the way services are provided to them.

    People less likely to be treated involuntarily included those who hold private health insurance, and those referred through a community health centre or outpatients unit.

    Our findings are in line with international studies. These show higher rates of involuntary treatment among people from Black and ethnic minority groups, and people living in areas of higher socioeconomic disadvantage.

    A last resort? Or should we ban it?

    Both the NSW and Australian mental health commissions have called involuntary psychiatric care an avoidable harm that should only be used as a last resort.

    Despite this, one study found Australia’s rate of involuntary admissions has increased by 3.4% per year and it has one of the highest rates of involuntary admissions in the world.

    Involuntary psychiatric treatment is also under increasing scrutiny globally.

    When Australia signed up to the UN Convention on the Rights of Persons with Disabilities, it added a declaration noting it would allow for involuntary treatment of people with mental illness where such treatments are “necessary, as a last resort and subject to safeguards”.

    However, the UN has rejected this, saying it is a fundamental human right “to be free from involuntary detention in a mental health facility and not to be forced to undergo mental health treatment”.

    Others question if involuntary treatment could ever be removed entirely.

    Where to from here?

    Our research not only highlights concerns regarding how involuntary psychiatric treatment is implemented, it’s a first step towards decreasing its use. Without understanding how and when it is used it will be difficult to create effective interventions to reduce it.

    But Australia is still a long way from significantly reducing involuntary treatment.

    We need to provide more care options outside hospital, ones accessible to all Australians, including those born overseas, who don’t speak English, or who come from disadvantaged communities. This includes intervening early enough that people are supported to not become so unwell they end up being referred for treatment via police or the criminal justice system.

    More broadly, we need to do more to reduce stigma surrounding mental illness and to ensure poverty and discrimination are tackled to help prevent more people becoming unwell in the first place.

    Our study also shows we need to do more to respect the autonomy of someone with serious mental illness to choose if they are treated. That’s whether they are in NSW or other jurisdictions.

    And legal reform is required to ensure more states and territories more fully reflect the principal that people who have the capacity to make such decisions should have the right to decline mental health treatment in the same way they would any other health care.

    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.

    Amy Corderoy, Medical doctor and PhD candidate studying involuntary psychiatric treatment, School of Psychiatry, UNSW Sydney

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

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  • Are Processed Foods Really Addictive?

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    No question/request too big or small 😎

    ❝Is it true that processed foods are addictive, or is it just a craving that can be overcome with a little more willpower?❞

    Short answer: yes and yes

    Longer answer:

    The two are very closely related, since the mechanisms of cravings and the mechanisms of addiction share some overlaps, usually in reward processing in the brain (e.g. dopamine metabolism), and/or sometimes to do with opioid receptors. There is also in both cases (often, but not always) the issue of tolerance/desensitization and thus a need for more of the same thing to get the same biochemical result as one enjoyed previously from a lower amount, and/or (in some cases) that the effects will be increasingly short-lived.

    Ultra-processed foods (UPFs) have a well-earned bad reputation. And yet, most of us still consume at least some, and many people meet the criteria for ultra-processed food addiction.

    Now, some UPFs are healthy in moderation. See for example: Not all ultra-processed foods are bad for your health, whatever you might have heard

    But we said the bad reputation was well-deserved, and that was true. Most UPFs have a single goal, and that goal isn’t to enrich your health (it’s to increase the company’s profit margin).

    They generally do this by:

    • Reducing the costs of production by using more shelf-stable ingredients
    • Reducing loss of products at the retail stage (many ultra-processed products can be sold tomorrow or next week or next month, while raspberries need to be sold by half past four at the latest, for example, or else they must be heavily reduced in price, and then often thrown out)
    • Increasing sales by including high amounts of ingredients that trigger addiction mechanisms (e.g. sugar, salt, fat—which yes, we need all of those things in moderation, but these foods often contain megadoses)

    That latter one answers your question; to learn more about the biochemistry and neurochemistry of it, see for example: Diet, Drugs, and Dopamine – by Dr. David Kessler

    Or if you’re not up for reading a whole book, then perhaps our main feature: The Not-So-Sweet Science Of Sugar Addiction ← this is really just about sugar, but similar mechanisms exist for fat, and to a lesser degree, salt.

    Where the science stands

    This one’s not controversial. Let’s pick out some spotlight studies…

    ❝Highly processed foods (HPFs) can meet the criteria to be labeled as addictive substances using the standards set for tobacco products. The addictive potential of HPFs may be a key factor contributing to the high public health costs associated with a food environment dominated by cheap, accessible and heavily marketed HPFs.❞

    ~ Dr. Ashley Gearhardt & Dr. Alexandra DiFeliceantonio

    Source: Highly processed foods can be considered addictive substances based on established scientific criteria

    ❝Ultra-processed food addiction appears to be prevalent among older adults in the United States, particularly among women who were in adolescence and early adulthood when the nutrient quality of the US food supply worsened. Addictive patterns of UPF intake appear to be associated with poorer physical health, mental health, and social well-being.❞

    ~ Dr. Lucy Loch et al.

    Source: Ultra-processed food addiction in a nationally representative sample of older adults in the USA

    ❝That certain foods can trigger addictive behavior consistent with substance-use disorders (SUDs) is accepted by many addiction scientists and supported by evidence of neurobiological overlap with the brain circuits and molecular targets implicated in ‘classical’ drug addictions❞

    ~ Dr. Erica LaFata et al.

    Source: Now is the time to recognize and respond to addiction to ultra-processed foods

    Want to improve your own dietary habits?

    First, it’s good to be well-informed. Reading 10almonds is a great start! Of course, we can’t cover every product in your local supermarket though, so check out this:

    How Processed Is The Food You Buy, Really? ← includes a huge, free database!

    If you prefer a short hit-list, then here you go: Top 10 Unhealthy Foods: How Many Do You Eat?

    And if you know which UPFs you want to cut out, but knowing isn’t the problem, then here’s our main feature on how to do that: When It’s More Than “Just” Cravings: How To Beat Food Addictions!

    Want to learn more?

    You might like this book we reviewed a little while back:

    Ultra-Processed People: The Science Behind The Food That Isn’t Food – by Dr. Chris van Tulleken

    …and/or as a next step,

    Unprocess Your Life: Break Free From Ultra-Processed Foods For Good – by Rob Hobson ← Rob Hobson is not a doctor, but he is a nutritionist with half the alphabet after his name (BSc, PGDip, MSc, AFN, SENR) and decades of experience in the field.

    Take care!

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