Women’s Strength Training Anatomy – by Frederic Delavier
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Fitness guides for women tend to differ from fitness guides for men, in the wrong ways:
“Do some squats and jumping jacks, and here’s a exercise for your abs; you too can look like our model here”
In those other books we are left wonder: where’s the underlying information? Where are the explanations that aren’t condescending? Where, dare we ask, is the understanding that a woman might ever lift something heavier than a baby?
Delavier, in contrast, delivers. With 130 pages of detailed anatomical diagrams for all kinds of exercises to genuinely craft your body the way you want it for you. Bigger here, smaller there, functional strength, you decide.
And rest assured: no, you won’t end up looking like Arnold Schwarzenegger unless you not only eat like him, but also have his genes (and possibly his, uh, “supplement” regime).
What you will get though, is a deep understanding of how to tailor your exercise routine to actually deliver the personalized and specific results that you want.
Pick Up Today’s Book on Amazon!
Not looking for a feminine figure? You may like the same author’s book for men:
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Study Tips for Exam Season?
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You’ve Got Questions? We’ve Got Answers!
Q: Any study tips as we approach exam season? A lot of the productivity stuff is based on working life, but I can’t be the only student!
A: We’ve got you covered:
- Be passionate about your subject! We know of no greater study tip than that.
- Find a willing person and lecture them on your subject. When one teaches, two learn!
- Your mileage may vary depending on your subject, but, find a way of studying that’s fun to you!
- If you can get past papers, get as many as you can, and use those as your “last minute” studying in the week before your exam(s). This will prime you for answering exam-style questions (and leverage state-dependent memory). As a bonus, it’ll also help ease any anxiety, because by the time of your exam it’ll be “same old, same old”!
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Vegan Eager for Milk Alternatives
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It’s Q&A Day at 10almonds!
Q: Thanks for the info about dairy. As a vegan, I look forward to a future comment about milk alternatives
Thanks for bringing it up! What we research and write about is heavily driven by subscriber feedback, so notes like this really help us know there’s an audience for a given topic!
We’ll do a main feature on it, to do it justice. Watch out for Research Review Monday!
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Hair-Loss Remedies, By Science
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10almonds Gets Hairy
Hair loss is a thing that at some point affects most men and a large minority of women. It can be a source of considerable dysphoria for both, as it’s often seen as a loss of virility/femininity respectively, and is societally stigmatized in various ways.
Today we’re going to focus on the most common kind: androgenic alopecia, which is called “male pattern baldness” in men and “female pattern baldness” in women, despite being the same thing.
We won’t spend a lot of time on the science of why this happens (we’re going to focus on the remedies instead), but suffice it to say that genes and hormones both play a role, with dihydrogen testosterone (DHT) being the primary villain in this case.
We’ve talked before about the science of 5α-reductase inhibitors to block the conversion of regular testosterone* to DHT, its more potent form:
One Man’s Saw Palmetto Is Another Woman’s Serenoa Repens…
*We all make this to a greater or lesser degree, unless we have had our ovaries/testes removed.
Finasteride
Finasteride is a 5α-reductase inhibitor that performs similarly to saw palmetto, but comes in tiny pills instead of needing to take a much higher dose of supplement (5mg of finasteride is comparable in efficacy to a little over 300mg of saw palmetto).
Does it work? Yes!
Any drawbacks? A few:
- It’ll take 3–6 months to start seeing effects. This is because of the hormonal life-cycle of human hairs.
- Common side-effects include ED.
- It is popularly labelled/prescribed as “only for men”
On that latter point: the warnings about this are severe, detailing how women must not take it, must not even touch it if it has been cut up or crushed.
However… That’s because it can carry a big risk to our unborn fetuses. So, if we are confident we definitely don’t have one of those, it’s not actually applicable to us.
That said, finasteride’s results in women aren’t nearly so clear-cut as in men (though also, there has been less research, largely because of the above). Here’s an interesting breakdown in more words than we have room for here:
Finasteride for Women: Everything You Need to Know
Spironolactone
This one’s generally prescribed to women, not men, largely because it’s the drug sometimes popularly known as a “chemical castration” drug, which isn’t typically great marketing for men (although it can be applied topically, which will have less of an effect on the rest of the body). For women, this risk is simply not an issue.
We’ll be brief on this one, but we’ll just drop this, so that you know it’s an option that works:
❝Spironolactone is an effective and safe treatment of androgenic alopecia which can enhance the efficacy when combined with other conventional treatments such as minoxidil.
Topical spironolactone is safer than oral administration and is suitable for both male and female patients, and is expected to become a common drug for those who do not have a good response to minoxidil❞
Minoxidil
This one is available (to men and women) without prescription. It’s applied topically, and works by shortcutting the hair’s hormonal growth cycle, to reduce the resting phase and kick it into a growth phase.
Does it work? Yes!
Any drawbacks? A few:
- Whereas you’ll remember finasteride takes 3–6 months to see any effect, this one will have an effect very quickly
- Specifically, the immediate effect is: your rate of hair loss will appear to dramatically speed up
- This happens because when hairs are kicked into their growth phase if they were in a resting phase, the first part of that growth phase is to shed each old hair to make room for the new one
- You’ll then need the same 3–6 months as with finasteride, to see the regrowth effects
- If you stop using it, you will immediately shed whatever hair you gained by this method
Why do people choose this over finasteride? For one of three reasons, mainly:
- They are women, and not offered finasteride
- They are men, and do not want the side effects of finasteride
- They just saw an ad and tried it
As to how it works:
Some final notes:
There are some other contraindications and warnings with each of these drugs by the way, so do speak with your doctor/pharmacist. For example:
- Finasteride can tax the liver a little
- Spironolactone can reduce bone turnover
- Minoxidil is a hypotensive; this shouldn’t be an issue for most people, but for some people it could be a problem
There are other hair loss remedies and practices, but the above three are the heavy-hitters, so that’s what we spent our time/space on today. We’ll perhaps cover the less powerful (but less risky) options one of these days.
Meanwhile, take care!
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Stop Overthinking – by Nick Trenton
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This book is exactly what it says on the tin. We are given twenty-three techniques to relieve stress, stop negative spirals, declutter your mind, and focus on the present, in the calm pursuit of good mental health and productivity.
The techniques are things like the RAIN technique above, so if you liked that, you’ll love this. Being a book rather than a newsletter, it also takes the liberty of going into much more detail—hence the 200 pages for 23 techniques. Unlike many books, it’s not packed in fluff either. It’s that perfect combination of “to the point” and “very readable”.
If you’ve read this far into the review and you’re of two minds about whether or not this book could be useful to you, then you just might be overthinking it
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The Blood Sugar Solution – by Dr. Mark Hyman
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The main purpose of this book is combating metabolic disease, the amalgam of what’s often prediabetes (sometimes fully-fledged diabetes) and cardiovascular disease (sometimes fully-fledged heart disease).
To achieve this (after an introductory section explaining what the sociomedical problems are and why the sociomedical problems are happening), he offers a seven-step program; we’ll not keep those steps a mystery; they are:
- Boost your nutrition
- Regulate your hormones
- Reduce inflammation
- Improve your digestion
- Maximize detoxification
- Enhance energy metabolism
- Soothe your mind
Thereafter, it’s all about leading the reader by the hand through the steps; he also offers a six-week action plan, and a six-week meal plan with recipes.
The style is very sensationalist (too sensationalist for this reviewer’s personal taste) but nevertheless backed up with hard science when it comes to hard claims. So, if you don’t mind wading through (or skipping) some early chapters that are a bit “used car salesman” in feel, there’s actually a lot of good information, especially in the middle of the book, and useful practical guides in the middle and end.
Bottom line: if you want a good comprehensive science-based practical guide to addressing the risk of metabolic disease, this is that.
Click here to check out The Blood Sugar Solution, and look after yours!
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The Plant Power Doctor
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A Prescription For GLOVES
This is Dr. Gemma Newman. She’s a GP (General Practitioner, British equivalent to what is called a family doctor in America), and she realized that she was treating a lot of patients while nobody was actually getting better.
So, she set out to help people actually get better… But how?
The biggest thing
The single biggest thing she recommends is a whole foods plant-based diet, as that’s a starting point for a lot of other things.
Click here for an assortment of short videos by her and other health professionals on this topic!
Specifically, she advocates to “love foods that love you back”, and make critical choices when deciding between ingredients.
Click here to see her recipes and tips (this writer is going to try out some of these!)
What’s this about GLOVES?
We recently reviewed her book “Get Well, Stay Well: The Six Healing Health Habits You Need To Know”, and now we’re going to talk about those six things in more words than we had room for previously.
They are six things that she says we should all try to get every day. It’s a lot simpler than a lot of checklists, and very worthwhile:
Gratitude
May seem like a wishy-washy one to start with, but there’s a lot of evidence for this making a big difference to health, largely on account of how it lowers stress and anxiety. See also:
How To Get Your Brain On A More Positive Track (Without Toxic Positivity)
Love
This is about social connections, mostly. We are evolved to be a social species, and while some of us want/need more or less social interaction than others, generally speaking we thrive best in a community, with all the social support that comes with that. See also:
How To Beat Loneliness & Isolation
Outside
This is about fresh air and it’s about moving and it’s about seeing some green plants (and if available, blue sky), marvelling at the wonder of nature and benefiting in many ways. See also:
Vegetables
We spoke earlier about the whole foods plant-based diet for which she advocates, so this is that. While reducing/skipping meat etc is absolutely a thing, the focus here is on diversity of vegetables; it is best to make a game of seeing how many different ones you can include in a week (not just the same three!). See also:
Three Critical Kitchen Prescriptions
Exercise
At least 150 minutes moderate exercise per week, and some kind of resistance work. It can be calisthenics or something; it doesn’t have to be lifting weights if that’s not your thing! See also:
Resistance Is Useful! (Especially As We Get Older)
Sleep
Quality and quantity. Yes, 7–9 hours, yes, regardless of age. Unless you’re a child or a bodybuilder, in which case make it nearer 12. But for most of us, 7–9. See also:
Why You Probably Need More Sleep
Want to know more?
As well as the book we mentioned earlier, you might also like:
The Plant Power Doctor – by Dr. Gemma Newman
While the other book we mentioned is available for pre-order for Americans (it’s already released for the rest of the world), this one is available to all right now, so that’s a bonus too.
If books aren’t your thing (or even if they are), you might like her award-winning podcast:
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
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