Younger You – by Kara Fitzgerald

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First, a note about the author: she is a naturopathic doctor, a qualification not recognized in most places. Nevertheless, she clearly knows a lot of stuff, and indeed has been the lead research scientist on a couple of studies, one of which was testing the protocol that would later go into this book.

Arguably, there’s a conflict of interest there, but it’s been peer reviewed and the science seems perfectly respectable. After an 8-week interventional trial, subjects enjoyed a reversal of DNA methylation (one of various possible markers of biological aging) comparable to being 3 years younger.

Where the value of this book lies is in optimizing one’s diet in positive fashion. In other words, what to include rather than what to exclude, but the “include” list is quite extensive so you’re probably not going to be reaching for a donut by the time you’ve eaten all that. In particular, she’s optimized the shopping list for ingredients that contain her DNA methylation superstars most abundantly; those nutrients being: betaine choline, curcumin, epigallocatechin gallate, quercetin, rosmarinic acid, and vitamins B9 and B12.

To make this possible, she sets out not just shopping list but also meal plans, and challenges the reader to do an 8-week intervention of our own.

Downside: it is quite exacting if you want to follow it 100%.

Bottom line: this is a very informative, science-based book. It can make you biologically younger at least by DNA methylation standards, if the rather specific diet isn’t too onerous for you.

Click here to check out Younger You, and enjoy a younger you!

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Recommended

  • Successful Aging – by Dr. Daniel Levitin
  • Three-Bean Chili & Cashew Cream
    Savor a hearty classic enriched with protein, fiber, and phytonutrients; a versatile recipe adaptable with seasonal veggies!

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  • Chickpeas vs Black-Eyed Peas – Which is Healthier?

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    Our Verdict

    When comparing chickpeas to black-eyed peas, we picked the chickpeas.

    Why?

    In terms of macros, chickpeas have more protein, carbs, and fiber, the ratio of the latter two also giving them the lower glycemic index. An easy win for chickpeas.

    In the category of vitamins, chickpeas have more of vitamins B2, B6, C, E, K, and choline, while black-eyed peas have more of vitamins B1, B5, and B9. Another victory for chickpeas.

    When it comes to minerals, things are even more pronounced: chickpeas have more calcium, copper, iron, manganese, phosphorus, potassium, selenium, and zinc, while black-eyed peas have (barely) more magnesium. An overwhelming win for chickpeas.

    Adding up the sections makes for a very evident overall win for chickpeas; as ever, do enjoy either or both though; diversity is good!

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Enjoy!

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  • Get Well, Stay Well – by Dr. Gemma Newman

    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. Gemma Newman is a GP (British equivalent of what in America is called a “family doctor”) who realized she was functioning great as a diagnostic flowchart interpreter and pill dispensary, but not actually doing much of what she got into the job to do: helping people.

    Her patients were getting plenty of treatments, but not getting better. Often, they were getting worse. And she knew why: they come in for treatment for one medical problem, when they have six and a half medical problems probably a stack of non-medical problems that contributed to them,

    So, this book sets out to do what she tries to do in her office, but often doesn’t have the time: treat the whole person.

    In it, she details what areas of life to look at, what things are most likely to contribute to wellness/unwellness (be those things completely in your power or not), and how to—bit by bit—make all the parts better, and keep them that way.

    The writing style is conversational, and while it’s heavily informed by her professional competence, there’s no arcane science here; it’s more about the system of bringing everything together harmoniously.

    Bottom line: if you think there’s more to wellness than can be represented on an annual physicals chart, then this is the book to help you get/keep on top of things.

    Click here to check out Get Well, Stay Well, and do just that!

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  • Come Together – by Dr. Emily Nagoski

    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.

    From Dr. Emily Nagoski, author of the bestseller “Come As You Are” (which we reviewed very favorably before) we now present: Come Together.

    What it is not about: simultaneous orgasms. The title is just a play on words.

    What it is about: improving sexual wellbeing, particularly in long-term relationships where one or more partner(s) may be experiencing low desire.

    Hence: come together, in the closeness sense.

    A lot of books (or advice articles) out there take the Cosmo approach of “spicing things up”, and that can help for a night perhaps, but relying on novelty is not a sustainable approach.

    Instead, what Dr. Nagoski outlines here is a method for focusing on shared comfort and pleasure over desire, creating the right state of mind that’s more conducive to sexuality, and reducing things that put the brakes on sexuality.

    She also covers things whereby sexuality can often be obliged to change (for example, with age and/or disability), but that with the right attitude, change can sometimes just be growth in a different way, as you explore the new circumstances together, and continue to find shared pleasure in the ways that best suit your changing circumstances,

    Bottom line: if you and/or your partner(s) would like to foster and maintain intimacy and pleasure, then this is a top-tier book for you.

    Click here to check out Come Together, and, well, come together!

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Related Posts

  • Successful Aging – by Dr. Daniel Levitin
  • Ending Aging – by Dr. Aubrey de Grey

    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 know about how to slow aging. We know about diet, exercise, sleep, intermittent fasting, and other lifestyle tweaks to make. But how much can we turn back the clock, according to science?

    Dr. Aubrey de Grey’s foundational principle is simple: the body is a biological machine, and aging is fundamentally an engineering problem.

    He then outlines the key parts to that problem: the princple ways in which cells (and DNA) get damaged, and what we need to do about that in each case. Car tires get damaged over time; our approach is to replace them within a certain period of time so that they don’t blow out. In the body, it’s a bit similar with cells so that we don’t get cancer, for example.

    The book goes into detail regards each of the seven main ways we accumulate this damage, and highlights avenues of research looking to prevent it, and in at least some cases, the measures already available to so.

    Bottom line: if you want a hard science overview of actual rejuvenation research in biogerontology, this is a book that presents that comprehensively, without assuming prior knowledge.

    Click here to check out Ending Aging and never stop learning!

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  • Relationships: When To Stick It Out & When To Call It Quits

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    Like A Ship Loves An Anchor?

    Today’s article may seem a little bit of a downer to start with, but don’t worry, it picks up again too. Simply put, we’ve written before about many of the good parts of relationships, e.g:

    Only One Kind Of Relationship Promotes Longevity This Much!

    …but what if that’s not what we have?

    Note: if you have a very happy, secure, fulfilling, joyous relationship, then, great! Or if you’re single and happy, then, also great! Hopefully you will still find today’s feature of use if you find yourself advising a friend or family member one day. So without further ado, let’s get to it…

    You may be familiar with the “sunk cost fallacy”; if not: it’s what happens when a person or group has already invested into a given thing, such that even though the thing is not going at all the way they hoped, they now want to continue trying to make that thing work, lest their previous investment be lost. But the truth is: if it’s not going to work, then the initial investment is already lost, and pouring out extra won’t help—it’ll just lose more.

    That “investment” in a given thing could be money, time, energy, or (often the case) a combination of the above.

    In the field of romance, the “sunk cost fallacy” keeps a lot of bad relationships going for longer than perhaps they should, and looking back (perhaps after a short adjustment period), the newly-single person says “why did I let that go on?” and vows to not make the same mistake again.

    But that prompts the question: how can we know when it’s right to “keep working on it, because relationships do involve work”, as perfectly reasonable relationship advice often goes, and when it’s right to call it quits?

    Should I stay or should I go?

    Some questions for you (or perhaps a friend you might find yourself advising) to consider:

    • What qualities do you consider the most important for a partner to have—and does your partner have them?
    • If you described the worst of your relationship to a close friend, would that friend feel bad for you?
    • Do you miss your partner when they’re away, or are you glad of the break? When they return, are they still glad to see you?
    • If you weren’t already in this relationship, would you seek to enter it now? (This takes away sunk cost and allows a more neutral assessment)
    • Do you feel completely safe with your partner (emotionally as well as physically), or must you tread carefully to avoid conflict?
    • If your partner decided tomorrow that they didn’t want to be with you anymore and left, would that be just a heartbreak, or an exciting beginning of a new chapter in your life?
    • What things would you generally consider dealbreakers in a relationship—and has your partner done any of them?

    The last one can be surprising, by the way. We often see or hear of other people’s adverse relationship situations and think “I would never allow…” yet when we are in a relationship and in love, there’s a good chance that we might indeed allow—or rather, excuse, overlook, and forgive.

    And, patience and forgiveness certainly aren’t inherently bad traits to have—it’s just good to deploy them consciously, and not merely be a doormat.

    Either way, reflect (or advise your friend/family member to reflect, as applicable) on the “score” from the above questions.

    • If the score is good, then maybe it really is just a rough patch, and the tools we link at the top and bottom of this article might help.
    • If the score is bad, the relationship is bad, and no amount of historic love or miles clocked up together will change that. Sometimes it’s not even anyone’s fault; sometimes a relationship just ran its course, and now it’s time to accept that and turn to a new chapter.

    “At my age…”

    As we get older, it’s easy for that sunk cost fallacy to loom large. Inertia is heavy, the mutual entanglement of lives is far-reaching, and we might not feel we have the same energy for dating that we did when we were younger.

    And there may sometimes be a statistical argument for “sticking it out” at least for a while, depending on where we are in the relationship, per this study (with 165,039 participants aged 20–76), which found:

    ❝Results on mean levels indicated that relationship satisfaction decreased from age 20 to 40, reached a low point at age 40, then increased until age 65, and plateaued in late adulthood.

    As regards the metric of relationship duration, relationship satisfaction decreased during the first 10 years of the relationship, reached a low point at 10 years, increased until 20 years, and then decreased again.❞

    ~ Dr. Janina Bühler et al.

    Source: Development of Relationship Satisfaction Across the Life Span: A Systematic Review and Meta-Analysis

    And yet, when it comes to prospects for a new relationship…

    • If our remaining life is growing shorter, then it’s definitely too short to spend in an unhappy relationship
    • Maybe we really won’t find romance again… And maybe that’s ok, if w’re comfortable making our peace with that and finding joy in the rest of life (this widowed writer (hi, it’s me) plans to remain single now by preference, and her life is very full of purpose and beauty and joy and yes, even love—for family, friends, etc, plus the memory of my wonderful late beloved)
    • Nevertheless, the simple fact is: many people do find what they go on to describe as their best relationship yet, late in life ← this study is with a small sample size, but in this case, even anecdotal evidence seems sufficient to make the claim reasonable; probably you personally know someone who has done so. If they can, so can you, if you so wish.
    • Adding on to that last point… Later life relationships can also offer numerous significant advantages unique to such (albeit some different challenges too—but with the right person, those challenges are just a fun thing to tackle together). See for example:

    An exploratory investigation into dating among later‐life women

    And about those later-life relationships that do work? They look like this:

    “We’ve Got This”: Middle-Aged and Older (ages 40–87) Couples’ Satisfying Relationships and We-Talk Promote Better Physiological, Relational, and Emotional Responses to Conflict

    this one looks like the title says it all, but it really doesn’t, and it’s very much worth at least reading the abstract, if not the entire paper—because it talks a lot about the characteristics that make for happy or unhappy relationships, and the effect that those things have on people. It really is very good, and quite an easy read.

    See again: Healthy Relationship, Healthy Life

    Take care!

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  • Safe Effective Sleep Aids For Seniors

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    Safe Efective Sleep Aids For Seniors

    Choosing a safe, effective sleep aid can be difficult, especially as we get older. Take for example this research review, which practically says, when it comes to drugs, “Nope nope nope nope nope, definitely not, we don’t know, wow no, useful in one (1) circumstance only, definitely not, fine if you must”:

    Review of Safety and Efficacy of Sleep Medicines in Older Adults

    Let’s break it down…

    What’s not so great

    Tranquilizers aren’t very healthy ways to get to sleep, and are generally only well-used as a last resort. The most common of these are benzodiazepines, which is the general family of drugs with names usually ending in –azepam and –azolam.

    Their downsides are many, but perhaps their biggest is their tendency to induce tolerance, dependence, and addiction.

    Non-benzo hypnotics aren’t fabulous either. Z-drugs such as zolpidem tartrate (popularly known by the brand name Ambien, amongst others), comes with warnings that it shouldn’t be prescribed if you have sleep apnea (i.e., one of the most common causes of insomnia), and should be used only with caution in patients who have depression or are elderly, as it may cause protracted daytime sedation and/or ataxia.

    See also: Benzodiazepine and z-drug withdrawal

    (and here’s a user-friendly US-based resource for benzodiazepine addiction specifically)

    Antihistamines are commonly sold as over-the-counter sleep aids, because they can cause drowsiness, but a) they often don’t b) they may reduce your immune response that you may actually need for something. They’re still a lot safer than tranquilizers, though.

    What about cannabis products?

    We wrote about some of the myths and realities of cannabis use yesterday, but it does have some medical uses beyond pain relief, and use as a sleep aid is one of them—but there’s another caveat.

    How it works: CBD, and especially THC, reduces REM sleep, causing you to spend longer in deep sleep. Deep sleep is more restorative and restful. And, if part of your sleep problem was nightmares, they can only occur during REM sleep, so you’ll be skipping those, too. However, REM sleep is also necessary for good brain health, and missing too much of it will result in cognitive impairment.

    Opting for a CBD product that doesn’t contain THC may improve sleep with less (in fact, no known) risk of long-term impairment.

    See: Cannabis, Cannabinoids, and Sleep: a Review of the Literature

    Melatonin: a powerful helper with a good safety profile

    We did a main feature on this recently, so we won’t take up too much space here, but suffice it to say: melatonin is our body’s own natural sleep hormone, and our body is good at scrubbing it when we see white/blue light (so, look at such if you feel groggy upon awakening, and it should clear up quickly), so that and its very short elimination half-life again make it quite safe.

    Unlike tranquilizers, we don’t develop a tolerance to it, let alone dependence or addiction, and unlike cannabis, it doesn’t produce long-term adverse effects (after all, our brains are supposed to have melatonin in them every night). You can read our previous main feature (including a link to get melatonin, if you want) here:

    Melatonin: A Safe Natural Sleep Supplement

    Herbal options: which really work?

    Valerian? Probably not, but it seems safe to try. Data on this is very inconsistent, and many studies supporting it had poor methodology. Shinjyo et al. also hypothesized that the inconsistency may be due to the highly variable quality of the supplements, and lack of regulation, as they are provided “based on traditional use only”.

    See: Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis

    Chamomile? Given the fame of chamomile tea as a soothing, relaxing bedtime drink, there’s surprisingly little research out there for this specifically (as opposed to other medicinal features of chamomile, of which there are plenty).

    But here’s one study that found it helped significantly:

    The effects of chamomile extract on sleep quality among elderly people: A clinical trial

    Unlike valerian, which is often sold as tablets, chamomile is most often sold as a herbal preparation for making chamomile tea, so the quality is probably quite consistent. You can also easily grow your own in most places!

    Technological interventions

    We may not have sci-fi style regeneration alcoves just yet, but white noise machines, or better yet, pink noise machines, help:

    White Noise Is Good; Pink Noise Is Better

    Note: the noise machine can be a literal physical device purchased to do that (most often sold as for babies, but babies aren’t the only ones who need to sleep!), but it can also just be your phone playing an appropriate audio file (there are apps available) or YouTube video.

    We reviewed some sleep apps; you might like those too:

    The Head-To-Head Of Google and Apple’s Top Apps For Getting Your Head Down

    Enjoy, and rest well!

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