Do You Have A Personalized Health Plan? (Here’s How)

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Today’s 30-Second Summary

If you don’t have time to read the whole email today, here are some key takeaways:

• Different people have different priorities when it comes to health, especially at different ages. But for all of us, it pays to plan ahead.

  • Today’s main feature breaks down how to do this, step by step, to do the things now that future you will wish you’d done if you don’t!

• Wish you had a doctor who takes your menopause symptoms seriously?

  • Today’s sponsor Winona’s board-certified physicians are offering personalized, bioidentical HRT tailored to your needs and delivered to your door.

• Today’s featured book is all about optimizing gut health in 10 days. That may sound like a tight window, but given the life cycle of things in the gut, that’s more than enough for a complete turnover!

Read on to learn more about these things, or click here to visit our archive

A Word To The Wise

Watch and Learn

How To Eat To Lose Belly Fat (3 Stages)

Belly fat is easier to gain than it is to lose, and it’s absolutely something that needs more attention in the kitchen, than in the gym.

Here’s one way of doing it:

Prefer text? The above video will take you to a 10almonds page with a text-overview, as well as the video!

Saturday Life Hacks

Do You Have A Personalized Health Plan? (Here’s How)

“Good health” is quite a broad umbrella, and while we all have a general idea of what “healthy” looks like, it’s easy to focus on some areas and overlook others.

Of course, how much one does this will still depend on one’s level of interest in health, which can change over the course of life, and (barring serious midlife health-related curveballs such as a cancer diagnosis or something) often looks like an inverse bell curve:

• As small kids, we probably barely thought about health

• As teenagers, we probably had a narrow view of health (often related to whatever is considered sexually attractive at the time)

• In our 20s, may have a bit of a health kick in which we learn and apply a lot… Which often then gets to later take a bit of a back seat to work responsibilities and so forth

• This is commonly followed by a few decades of just trying to make it to Friday by any means necessary (definite risk factor for substance abuse of various kinds), double if we have kids, triple if we have work, kids, and are also solely responsible for managing the household.

• Then just as suddenly as it is predictably, we are ambushed when approaching retirement age by a cluster of age-related increased health risks that we now get to do our best to mitigate—the focus here is “not dying early”. A lot of health education occurs at this time.

• Finally, upon retirement, we actually get the time to truly focus on our health again, and now it’s easier to learn about all aspects of health, even if now there’s a need to juggle many health issues all at once, most of which affect the others.

See also: How Likely Are You To Live To 100? ← in which we can also see a graph of 10almonds subscribers’ ages, consistent with the above

So, let’s recap, and personalize our health plan

There are often things we wish we could have focused on sooner, so now’s the time to figure out what future-you in your next decade (or later!) is going to thank you for having done now.

So, while 20-year-old us might have been focusing on fat levels or athletic performance, how much does that really help us now? (With apologies to any readers in their 20s, but also, with the bonus for you: now’s the perfect time to plan ahead!)

At 10almonds, while we cover very many health topics, we often especially focus on:

• Brain health

• Heart health

• Gut health

…because they affect everything else so much. We’ve listed them there in the order they appear in the body, but in fact it can be useful to view them upside down, because:

• Gut health is critical for good metabolic health (a happy efficient gut allows us to process nutrients, including energy, efficiently)

• Metabolic health is critical for good heart health (a nicely ticking metabolism will not strain our heart)

• Heart health is critical for good brain health (a strong heart will nourish the brain with well-oxygenated blood and the nutrients it also carries)

So, this isn’t a catch-22 at all! There is a clear starting point:

Stop Sabotaging Your Gut

“How do I do the other bits, though?”

We have you covered here: Your Health Audit, From Head To Toe

“Wait, where’s the personalization?”

This comes once you’ve got those above things in order.

Hopefully you know what particular health risks you have—as in, particular to you.

First, you will have any current diagnoses, and a plan for treating those. Many chronic illnesses can be reversed or at least lessened with lifestyle changes, in particular, if we reduce chronic inflammation, which is implicated in countless chronic illnesses, and exacerbates most of the rest.

So: How to Prevent (or Reduce) Inflammation

The same goes for any heightened risks you have as a result of those current diagnoses.

Next, you will have any genetic health risks—so here’s where genetic testing is a good one-shot tool, to get a lot of information all in one go.

Learn more: The Real Benefit Of Genetic Testing

…and then, of course, take appropriate steps to avoid suffering the things of which you are at increased genetic risk.

Finally, you will have any personal concerns or goals—in other words, what do you want to still be able to do, later in life? It’s easy to say “everything”, but what’s most important?

This writer’s example: I want to remain mobile, free from pain, and sharp of mind.

That doesn’t mean I’ll neglect the rest of my health, but it does mean that I will regularly weigh my choices against whether they are consistent with those three things.

As for how to plan for that?

Check out: Train For The Event Of Your Life! ← this one is mostly about the mobility aspect; staying free from pain is in large part a matter of avoiding inflammation which we already discussed, and staying sharp of mind relies on the gut-heart-brain pipeline we also covered.

You can also, of course, personalize your diet per which areas of health are the most important for you:

Four Ways To Upgrade The Mediterranean (most anti-inflammatory, gut-healthiest, heart-healthiest, brain-healthiest)

Take care!

Our Sponsors Make This Publication Possible

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Please do visit our sponsors—they help keep 10almonds free

This Or That?

Vote on Which is Healthier

Yesterday we asked you to choose between peas and green beans—we picked the peas (click here to read about why), as did 53% of you!

Now for today’s choice:

Click on whichever you think is better for you!

One-Minute Book Review

Gutbliss: A 10-Day Plan to Ban Bloat, Flush Toxins, and Dump Your Digestive Baggage – by Dr. Robynne Chutkan

We’ve previously reviewed another of (gastroenterologist) Dr. Chutkan’s books, “The Anti-Viral Gut”, but Gutbliss is her most well-known book, and here’s why:

This book goes into a lot more detail than most gut health books. You probably already know to eat fiber and enjoy an occasional probiotic, and chances are good you’ve already at least considered screening for food sensitivities/intolerances/allergies, especially common ones like lactose and gluten.

So, well beyond such, Dr. Chutkan talks about the very many things that affect our gut health, and countless small tweaks we can make to improve things, and the very least not sabotage ourselves. A lot of the advice is of course dietary, but some is other aspects of lifestyle, and a lot of items are things like “do this at this time of day, not that time of day”, or “do this and this, but not together”, and similar such advices that come from a place of deep professional knowledge.

The “10-day plan” promised by the subtitle is of course delivered, and while it may seem a bold claim, do remember that the life cycle of things in your gut is very very short, so 10 days is more than enough time for a complete reset, if doing things correctly.

The style is very accessible pop science, making this very easy to implement.

Bottom line: if you’d like your gut health to be better than it is, this book has a wealth of information to guide you through doing exactly that.

Click here to check out Gutbliss, and enjoy how much healthier you can feel!

Penny For Your Thoughts?

Wishing you a wonderfully restorative weekend,

The 10almonds Team