Good morning š
āSleep deprivation is an illegal torture method outlawed by the Geneva Convention and international courts, but most of us do it to ourselvesā
~ Ryan Hurd
In todayās email we cover vegetable oils and skin regeneration, how to get comfortably into a deep squat from a starting point of having tight hips, and giving your liver a chance to repair itself.
Probiotics are a powerful tool for whole-body health⦠When they actually work. The problem is, many commercial probiotics donāt make it past the stomach acid, and most donāt have anything to keep them alive long enough to reproduce.
Bioma does it the way that works, getting past both of those hurdles. Click here to learn how it achieves this!
As a bonus, 10almonds readers can enjoy your 35% discount just by clicking through, and an additional 15% discount using code ALMONDS15, adding up to a 50% discount, so claim your discounts here š
Todayās Main Feature
Beyond Castor: Vegetable Oils That Regenerate Your Skin
Which oils have this effect, and which donāt?
Spoiler: olive oil & coconut oil can stay in the kitchen!
Recommended Reading
A Medical Forensic Examiner Saysā¦
Hereās what people can expect from a health response after a sexual assault:
Sleeping Positions
& Your Heart & Brain
There is a clear all-round best position for the heart and brain, but some might want to take other things into account too.
Can you guess?
Watch and Learn
Tight Hips? Unlock Deep Squat In 7 Minutes
Mobility trainer Alisa Szyman explains how:
Prefer text? The above video will take you to a 10almonds page with a text overview, as well as the video!
Our Sponsors Make This Publication Possible
The Synergistic Probiotic You Can Rely On
Unlike a lot of probiotics, Biomaās delayed-release capsule technology ensures that the probiotic actually passes through your harsh stomach acids safelyādelivering all the active bacteria gently to your gut.
Once there, Bioma provides not only the probiotics themselves, but also the things they need to thrive, and ingredients that make the gut a safer place for your microbiomeāand by extension, for you:
Bifidobacterium: breve, longum & lactis ā beneficial gut bacteria that help support metabolism, healthy weight regulation, and more
Xylooligosaccharides ā prebiotics that selectively promote the growth of beneficial gut bacteria
Tributyrin ā strengthens the gut barrier against leaky gut syndrome and reduces gut inflammation
Bonus: use code ALMONDS15 for an extra 15% off š
Bonus bonus: this code stacks on top of the 35% discount youāll get just from using the link, for a total 50% off:
Please do visit our sponsorsāthey help keep 10almonds free
This Or That?
Vote on Which is Healthier
Previously we asked you to choose between starfruit and lemonāwe picked the starfruit (click here to read about why), as did 40% of you!
Now for todayās choice:
Click on whichever you think is better for you!
Bonus (Sponsored) Recommendation
PS, about todayās sponsor: if you're wondering how long it'll take to benefit, some effects may be noticeable immediately (it depends on the current state of your gut microbiome), and it typically takes 6ā8 weeks for the beneficial bacteria to have fully colonized your gut. Think of it as your summer health fix! Learn more
One-Minute Book Review
The 9-Day Liver Detox Diet: The Definitive Diet That Delivers Results ā by Patrick Holford
While the author is not āDr. Patrick Holfordā, itās worth mentioning that he is a career nutritionist with half the alphabet after his name, and decades of experience in the field.
Now, about the detox diet: being well-informed 10almonds readers, you probably know that most detox diets do little to nothing, and your liver detoxes itself; that is literally one of its main jobs.
However! Depending on diet and lifestyle, sometimes it can get a backlog of work, and then it starts struggling. We wrote about that in our article: How To Unfatty A Fatty Liver.
The premise of this book is in the largest part very similar to what we wrote there, and itās about giving your liver a metabolic break, for which it will be grateful and use the slack to do its own internal clean-up and regeneration.
The way Holford recommends doing this is consistent with what weāve written before, just, in a lot more detail because itās a whole book. Itās also more extreme, because itās a 9-day thing rather than our usual focus on sustainability, so for example heāll often say ācut outā many things where we have often said āreduceā or āavoidā.
In few words:
Cut out foods with a high glycemic load (e.g. most starches and sugars)
Cut out foods that are known to be inflammatory (e.g. meat and dairy)
Enjoy foods that have anti-inflammatory properties (e.g. foods high in antioxidants)
He offers a dietary approach (and of course, a 9-day meal plan, with recipes), and also recommends a lot of supplements. However, if you donāt love taking supplements, then the diet plan is already just fine.
Oddly, he does include a chapter on reintroducing all the ābadā things, which seems like a strange thing to choose to do especially in the cases of things like alcohol if you literally just quit it, but of course itās an option.
The style is quite old-school pop-science, but still very readable, easy to navigate if looking for specific things, and thereās a bibliography as well as a resource list at the back.
Bottom line: if youād like to take radical short-term action to improve your liver health quickly, this book will indeed help you to do that!
Penny For Your Thoughts?
What did you think of today's newsletter?
Wishing you the very best of health every day, in every way,
The 10almonds Team