Young Mind Young Body – by Sue Ziang

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This is a very “healthy mind in a healthy body” book, consistent with the author’s status as a holistic health coach. Sometimes that produces a bit of a catch-22 regarding where to start, but for Ziang, the clear answer is to start with the mind, and specifically, one’s perception of one’s own age.

She advocates for building a young mind in a young body, and yes, that’s mind-building much like body-building. This does not mean any kind of wilful self-delusion, but rather, choosing the things that we do get to choose along the way.

The bridge between mind and body, for Ziang, is meditation—which is reasonable, as it’s very much mind-stuff and also very much neurological and has a very real-world impact on the body’s broader health, even simply by such mechanisms as changing breathing, heart rate, neurotransmitter levels, endocrine functions, and the like.

When it comes to the more physical aspects of health, her dietary advice is completely in line with what we write here at 10almonds. Hydrate well, eat more plants, especially beans and greens and whole grains, get good fats in, enjoy spices, practice mindful eating, skip the refined carbohydrates, be mindful of bio-individuality (e.g. one’s own personal dietary quirks that stem from physiology; some of us react differently to this kind of food or that for genetic reasons, and that’s not something to be overlooked).

In the category of exercise, she’s simply about moving more, which while not comprehensive, is not bad advice either.

Bottom line: if you’re looking for an “in” to holistic health and wondering where to start, this book is a fine and very readable option.

Click here to check out “Young Mind Young Body”, and transform yours!

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  • F*ck You Chaos – by Dominika Choroszko
    Declutter your home, mind, and finances with “F*ck You Chaos”. This book combines Marie Kondo’s approach with Queer Eye’s Fab Five and Martin Lewis’ financial advice.

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  • The Science of Self-Learning – by Peter Hollins

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    Teaching oneself new things is often the most difficult kind of bootstrapping, especially when one is unsure of such critical things as:

    • Where to begin? How, for that matter, do we find where to begin?
    • What can/should a learning journey look like?
    • What challenges should we expect, and how will we overcome them?

    Hollins answers all of these questions and more. The greatest value of this book is perhaps in its clear presentation of concrete step-by-step instructions. Hollins gives illustrated examples too, but most importantly, he gives models that can be applied to any given type of learning.

    The book also covers the most difficult problems most people face when trying to learn something by themselves, including:

    • Keeping oneself on-task (maintaining discipline)
    • Measuring progress (self-testing beyond memorization)
    • Keeping a fair pace of progress (avoiding plateaus)
    • How to know when one’s knowledge is sufficient or not (avoiding Dunning-Kruger Club)

    All in all, if you’re looking to learn a new subject or skill, this could be a first step that saves you a lot of time later!

    Get your copy of the Science of Self-Learning on Amazon today!

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  • Rapamycin Can Slow Aging By 20% (But Watch Out)

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    Rapamycin’s Pros & Cons

    Rapamycin is generally heralded as a wonderdrug that (according to best evidence so far) can slow down aging, potentially adding decades to human lifespan—and yes, healthspan.

    It comes from a kind of soil bacteria, which in turn comes from the island of Rapa Nui (a Chilean territory best known for its monumental moai statues), hence the name rapamycin.

    Does it work?

    Yes! Probably! With catches!

    Like most drugs that are tested for longevity-inducing properties, research in humans is very slow. Of course for drugs in general, they must go through in vitro and in vivo animal testing first before they can progress to human randomized clinical trials, but for longevity-inducing drugs, it’s tricky to even test in humans, without waiting entire human lifetimes for the results.

    Nevertheless, mouse studies are promising:

    Rapamycin: An InhibiTOR of Aging Emerges From the Soil of Easter Island

    (“Easter Island” is another name given to the island of Rapa Nui)

    That’s not a keysmash in the middle there, it’s a reference to rapamycin’s inhibitory effect on the kinase mechanistic target of rapamycin, sometimes called the mammalian target of rapamycin, and either way generally abbreviated to “mTOR”—also known as “FK506-binding protein 12-rapamycin-associated protein 1” or “FRAP1“ to its friends, but we’re going to stick with “mTOR”.

    What’s relevant about this is that mTOR regulates cell growth, cell proliferation, cell motility, cell survival, protein synthesis, autophagy, and transcription.

    Don’t those words usually get associated with cancer?

    They do indeed! Rapamycin and its analogs have well-demonstrated anti-cancer potential:

    ❝Rapamycin, the naturally occurring inhibitor of mTOR, along with a number of recently developed rapamycin analogs (rapalogs) consisting of synthetically derived compounds containing minor chemical modifications to the parent structure, inhibit the growth of cell lines derived from multiple tumor types in vitro, and tumor models in vivo.

    Results from clinical trials indicate that the rapalogs may be useful for the treatment of subsets of certain types of cancer.❞

    ~ mTOR and cancer therapy

    …and as such, gets used sometimes as an anticancer drug—especially against renal cancer. See also:

    Research perspective: Cancer prevention with rapamycin

    What’s the catch?

    Aside from the fact that its longevity-inducing effects are not yet proven in humans, the mouse models find its longevity effects to be sex-specific, extending the life of male mice but not female ones:

    Rapamycin‐mediated mouse lifespan extension: Late‐life dosage regimes with sex‐specific effects

    One hypothesis about this is that it may have at least partially to do with rapamycin’s immunomodulatory effect, bearing in mind that estrogen is immune-enhancing and testosterone is immunosuppressant.

    And rapamycin? That’s another catch: it is an immunosuppressant.

    This goes in rapamycin’s favor for its use to avoiding rejection when it comes to some transplants (most notably including for kidneys), though the very same immunosuppressant effect is a reason it is contraindicated for certain other transplants (such as in liver or lung transplants), where it can lead to an unacceptable increase in risk of lymphoma and other malignancies:

    Prescribing Information: Rapamune, Sirolimus Solution / Sirolimus Tablet

    (Sirolimus is another name for rapamycin, and Rapamune is a brand name)

    What does this mean for the future?

    Researchers think that rapamycin may be able to extend human lifespan to a more comfortable 120–125 years, but acknowledge there’s quite a jump to get there from the current mouse studies, and given the current drawbacks of sex-specificity and immunosuppression:

    Advances in anti-aging: Rapamycin shows potential to extend lifespan and improve health

    Noteworthily, rapamycin has also shown promise in simultaneously staving off certain diseases associated most strongly with aging, including Alzheimer’s and cardiac disease—or even, starting earlier, to delay menopause, in turn kicking back everything else that has an uptick in risk peri- or post-menopause:

    Effect of Rapamycin in Ovarian Aging (Rapamycin)

    👆 an upcoming study whose results are thus not yet published, but this is to give an idea of where research is currently at. See also:

    Pilot Study Evaluates Weekly Pill to Slow Ovarian Aging, Delay Menopause

    Where can I try it?

    Not from Amazon, that’s for sure!

    It’s still tightly regulated, but you can speak with your physician, especially if you are at risk of cancer, especially if kidney cancer, about potentially being prescribed it as a preventative—they will be able to advise about safety and applicability in your personal case.

    Alternatively, you can try getting your name on the list for upcoming studies, like the one above. ClinicalTrials.gov is a great place to watch out for those.

    Meanwhile, take care!

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  • Study links microplastics with human health problems – but there’s still a lot we don’t know

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    Mark Patrick Taylor, Macquarie University and Scott P. Wilson, Macquarie University

    A recent study published in the prestigious New England Journal of Medicine has linked microplastics with risk to human health.

    The study involved patients in Italy who had a condition called carotid artery plaque, where plaque builds up in arteries, potentially blocking blood flow. The researchers analysed plaque specimens from these patients.

    They found those with carotid artery plaque who had microplastics and nanoplastics in their plaque had a higher risk of heart attack, stroke, or death (compared with carotid artery plaque patients who didn’t have any micro- or nanoplastics detected in their plaque specimens).

    Importantly, the researchers didn’t find the micro- and nanoplastics caused the higher risk, only that it was correlated with it.

    So, what are we to make of the new findings? And how does it fit with the broader evidence about microplastics in our environment and our bodies?

    What are microplastics?

    Microplastics are plastic particles less than five millimetres across. Nanoplastics are less than one micron in size (1,000 microns is equal to one millimetre). The precise size classifications are still a matter of debate.

    Microplastics and nanoplastics are created when everyday products – including clothes, food and beverage packaging, home furnishings, plastic bags, toys and toiletries – degrade. Many personal care products contain microsplastics in the form of microbeads.

    Plastic is also used widely in agriculture, and can degrade over time into microplastics and nanoplastics.

    These particles are made up of common polymers such as polyethylene, polypropylene, polystyrene and polyvinyl chloride. The constituent chemical of polyvinyl chloride, vinyl chloride, is considered carcinogenic by the US Environmental Protection Agency.

    Of course, the actual risk of harm depends on your level of exposure. As toxicologists are fond of saying, it’s the dose that makes the poison, so we need to be careful to not over-interpret emerging research.

    A closer look at the study

    This new study in the New England Journal of Medicine was a small cohort, initially comprising 304 patients. But only 257 completed the follow-up part of the study 34 months later.

    The study had a number of limitations. The first is the findings related only to asymptomatic patients undergoing carotid endarterectomy (a procedure to remove carotid artery plaque). This means the findings might not be applicable to the wider population.

    The authors also point out that while exposure to microplastics and nanoplastics has been likely increasing in recent decades, heart disease rates have been falling.

    That said, the fact so many people in the study had detectable levels of microplastics in their body is notable. The researchers found detectable levels of polyethylene and polyvinyl chloride (two types of plastic) in excised carotid plaque from 58% and 12% of patients, respectively.

    These patients were more likely to be younger men with diabetes or heart disease and a history of smoking. There was no substantive difference in where the patients lived.

    Inflammation markers in plaque samples were more elevated in patients with detectable levels of microplastics and nanoplastics versus those without.

    Plastic bottles washed up on a beach.
    Microplastics are created when everyday products degrade. JS14/Shutterstock

    And, then there’s the headline finding: patients with microplastics and nanoplastics in their plaque had a higher risk of having what doctors call “a primary end point event” (non-fatal heart attack, non-fatal stroke, or death from any cause) than those who did not present with microplastics and nanoplastics in their plaque.

    The authors of the study note their results “do not prove causality”.

    However, it would be remiss not to be cautious. The history of environmental health is replete with examples of what were initially considered suspect chemicals that avoided proper regulation because of what the US National Research Council refers to as the “untested-chemical assumption”. This assumption arises where there is an absence of research demonstrating adverse effects, which obviates the requirement for regulatory action.

    In general, more research is required to find out whether or not microplastics cause harm to human health. Until this evidence exists, we should adopt the precautionary principle; absence of evidence should not be taken as evidence of absence.

    Global and local action

    Exposure to microplastics in our home, work and outdoor environments is inevitable. Governments across the globe have started to acknowledge we must intervene.

    The Global Plastics Treaty will be enacted by 175 nations from 2025. The treaty is designed, among other things, to limit microplastic exposure globally. Burdens are greatest especially in children and especially those in low-middle income nations.

    In Australia, legislation ending single use plastics will help. So too will the increased rollout of container deposit schemes that include plastic bottles.

    Microplastics pollution is an area that requires a collaborative approach between researchers, civil societies, industry and government. We believe the formation of a “microplastics national council” would help formulate and co-ordinate strategies to tackle this issue.

    Little things matter. Small actions by individuals can also translate to significant overall environmental and human health benefits.

    Choosing natural materials, fabrics, and utensils not made of plastic and disposing of waste thoughtfully and appropriately – including recycling wherever possible – is helpful.

    Mark Patrick Taylor, Chief Environmental Scientist, EPA Victoria; Honorary Professor, School of Natural Sciences, Macquarie University and Scott P. Wilson, Research Director, Australian Microplastic Assessment Project (AUSMAP); Honorary Senior Research Fellow, School of Natural Sciences, Macquarie University

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

    The Conversation

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Related Posts

  • Getting to Neutral – by Trevor Moawad
  • Stretching & Mobility – by James Atkinson

    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.

    “I will stretch for just 10 minutes per day”, we think, and do our best. Then there are a plethora of videos saying “Stretching mistakes that you are making!” and it turns out we haven’t been doing them in a way that actually helps.

    This book fixes that. Unlike some books of the genre, it’s not full of jargon and you won’t need an anatomy and physiology degree to understand it. It is, however, dense in terms of the information it gives—it’s not padded out at all; it contains a lot of value.

    The stretches are all well-explained and well-illustrated; the cover art will give you an idea of the anatomical illustration style contained with in.

    Atkinson also gives workout plans, so that we know we’re not over- or under-training or trying to do too much or missing important things out.

    Bottom line: if you’re looking to start a New Year routine to develop better suppleness, this book is a great primer for that.

    Click here to check out Stretching and Mobility, and improve yours!

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  • Apples vs Carrots – Which is Healthier?

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    Our Verdict

    When comparing apples to carrots, we picked the carrots.

    Why?

    Both are sweet crunchy snacks, both rightly considered very healthy options, but one comes out clearly on top…

    Both contain lots of antioxidants, albeit mostly different ones. They’re both good for this.

    Looking at their macros, however, apples have more carbs while carrots have more fiber. The carb:fiber ratio in apples is already sufficient to make them very healthy, but carrots do win.

    In the category of vitamins, carrots have many times more of vitamins A, B1, B2, B3, B5, B6, B9, C, E, K, and choline. Apples are not higher in any vitamins.

    In terms of minerals, carrots have a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Apples are not higher in any minerals.

    If “an apple a day keeps the doctor away”, what might a carrot a day do?

    Want to learn more?

    You might like to read:

    Sugar: From Apples to Bees, and High-Fructose C’s

    Take care!

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  • Chili Chestnut, Sweet Apricot, & Whipped Feta Toasts

    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 a delightful breakfast or light lunch option, full of gut-healthy ingredients and a fair list of healthy polyphenols too.

    You will need

    • ½ baguette, sliced into ½” slices; if making your own, feel free to use our Delicious Quinoa Avocado Bread recipe. If buying shop-bought, a sourdough baguette will likely be the healthiest option, and tasty too.
    • 4 oz feta cheese; if you are vegan, a plant-based version will work in culinary terms, but will have a different (less gut-healthy) nutritional profile, as plant-based cheeses generally use a lot of coconut oil and potato starch, and are not actually fermented.
    • 1 tbsp yogurt; your preference what kind; live-cultured with minimal additives is of course best—and this time, plant-based is also just as good, healthwise, since they are fermented and contain more or less the same beneficial bacteria, and have a good macro profile too.
    • 4 oz precooked chestnuts, finely chopped
    • 6 dried apricots, finely chopped
    • ¼ bulb garlic, grated
    • 2 tsp harissa paste
    • 1 tsp black pepper, coarse ground
    • ¼ tsp MSG or ½ tsp low-sodium salt
    • Extra virgin olive oil, for frying
    • Optional garnish: finely chopped chives

    Method

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

    1) Combine the feta and yogurt in a small, high-speed blender and process into a smooth purée. If it isn’t working, add 1 tbsp kettle-hot water and try again.

    2) Heat the oil in a skillet over a medium heat; add the garlic and when it starts to turn golden, add the chestnuts and harissa, as well as the black pepper and MSG/salt. Stir for about 2 minutes, and then stir in the apricots and take it off the heat.

    3) Toast the baguette slices under the grill. If you’re feeling bold about the multitasking, you can start this while still doing the previous step, for optimal timing. If not, simply doing it in the order presented is fine.

    4) Assemble: spread the whipped feta over the toast; add the apricot-chestnut mixture, followed by the finely chopped chives if using, and serve immediately:

    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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