What You Don't Know *Can* Kill You

Today’s almonds have been activated by:

⏰ IN A RUSH?

Today’s 30-Second Summary

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

• We know that 10almonds readers know that when it comes to our health, knowledge is power.

  • Today’s main feature shares the insights of triple board-certified Dr. Simran Malhotra, on how we can and should make the best use of whatever information we can gather about our personal health

  • She champions genetic testing as well as regular health monitoring of various kinds, as well as taking action to ensure that if our genes are predisposing us to something unfavorable, our lifestyle isn’t going to pull the trigger.

• Today’s sponsor Lumen is offering a way to learn about and keep track of your body’s metabolism; breathing into the device once per day gives it all the info it needs. It’s quite nifty; check it out!

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

🤫 A WORD TO THE WISE

👀 WATCH AND LEARN

Intermittent Fasting: Transformational Technique

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

YOU MAY HAVE MISSED…

• Resveratrol & Healthy Aging

• How To Rest More Efficiently (Yes, Really)

❓️ THIS OR THAT?

Vote on Which is Healthier

Yesterday we asked you to choose between oat milk and almond milk—we picked the almond milk (click here to read about why), as did 63% of you!

Now for today’s choice:

Click on whichever you think is better for you!

YOU MAY HAVE MISSED…

• What Omega-3 Fatty Acids Really Do For Us

• 100 Healthy Habits for Managing & Reversing Prediabetes (book)

🧬 MAIN FEATURE

Knowledge Is Power!

This is Dr. Simran Malhotra. She’s triple board-certified (in lifestyle medicine, internal medicine, and palliative care), and is also a health and wellness coach.

What does she want us to know?

Three things:

Wellness starts with your mindset

Dr. Malhotra shifted her priorities a lot during the initial and perhaps most chaotic phase of the COVID pandemic:

We can only make informed decisions if we have good information. That’s one of the reasons we try to share as much information as we can each day at 10almonds! But a lot will always depend on personalized information.

There are one-off (and sometimes potentially life-saving) things like health genomics:

The Real Benefit Of Genetic Testing

…but also smaller things that are informative on an ongoing basis, such as keeping track of your weight, your blood pressure, your hormones, and other metrics. You can even get fancy:

Track Your Blood Sugars For Better Personalized Health

Lifestyle is medicine

It’s often said that “food is medicine”. But also, movement is medicine. Sleep is medicine. In short, your lifestyle is the most powerful medicine that has ever existed.

Lifestyle encompasses very many things, but fortunately, there’s an “80:20 rule” in play that simplifies it a lot because if you take care of the top few things, the rest will tend to look after themselves:

These Top Few Things Make The Biggest Difference To Overall Health

Gratitude is better than fear

If we receive an unfavorable diagnosis (and let’s face it, most diagnoses are unfavorable), it might not seem like something to be grateful for.

But it is, insofar as it allows us to then take action! The information itself is what gives us our best chance of staying safe. And if that’s not possible e.g. in the worst case scenario, a terminal diagnosis, (bearing in mind that one of Dr. Malhotra’s three board certifications is in palliative care, so she sees this a lot), it at least gives us the information that allows us to make the best use of whatever remains to us.

See also: Managing Your Mortality

Which is very important!

…and/but possibly not the cheeriest note on which to end, so when you’ve read that, let’s finish today’s main feature on a happier kind of gratitude:

How To Get Your Brain On A More Positive Track (Without Toxic Positivity)

Want to hear more from Dr. Malhotra?

Showing how serious she is about how our genes do not determine our destiny and knowledge is power, here she talks about her “previvor’s journey”, as she puts it, with regard to why she decided to have preventative cancer surgery in light of discovering her BRCA1 genetic mutation:

Click Here If The Embedded Video Doesn’t Load Automatically

Take care!

A QUICK QUESTION…

^{We’ll then talk about this on Friday!}

❤️ OUR SPONSORS MAKE THIS PUBLICATION POSSIBLE

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

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📖 ONE-MINUTE BOOK REVIEW

The Miracle of Flexibility: A Head-to-Toe Program to Increase Strength, Improve Mobility, and Become Pain Free – by Miranda Esmonde-White

We’ve reviewed books about stretching before, so what makes this one different?

Mostly, it’s that this one takes a holistic approach, making the argument for looking after all parts of flexibility (even parts that might seem useless) because if one bit of us isn’t flexible, the others will start to suffer in compensation because of how that affects our posture, or movement, or in many cases our lack of movement.

Esmonde-White’s “flexibility, from your toes to your shoulders” approach is very consistent with her background as a professional ballet dancer, and now she brings it into her profession as a coach.

The book’s not just about stretching, though. It looks at problems and what can go wrong with posture and the body’s “musculoskeletal trifecta”, and also shares daily training routines that are tailored for specific sporting interests, and/or for those with specific chronic conditions and/or chronic pain. Working around what needs to be worked around, but also looking at strengthening what can be strengthened and fixing what can be fixed along the way.

Bottom line: if your flexibility needs an overhaul, this book is a very good “one-stop shop” for that.

Click here to check out The Miracle Of Flexibility, and discover what you can do!

Wishing you a healthy and happy day,

The 10almonds Team