Exercising With Less Soreness!

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:

• Exercising is great for the health, obviously, but it comes with the risk of injury, and sometimes even if we don’t injure ourselves, recovering after exercise can be quite a thing.

  • In today’s main feature, we look at some new science showing ginseng’s powers as both a preventative of injury, and a help in recovering after exercise.

• Being unable to easily participate in spoken conversations is not just an inconvenience; it’s also a [causal, fixable] risk factor for age-related cognitive decline.

  • Today’s sponsor, Hear.com, are offering the most cutting-edge dual-processing technology in hearing aids that isolate and separate speech from background noise, now with their latest most advanced device yet!

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

🤫 A WORD TO THE WISE

👀 WATCH AND LEARN

Don’t be intimidated by the splits in the preview image!

Professional ballet dancer and personal trainer Jasmine McDonald shares a very accessible, but very functional, stretching routine:

You’ll notice that we’re now hosting these videos on our website, so that we can have room to provide a bit more context. Watch and enjoy!

YOU MAY HAVE MISSED…

• Tinnitus: Quieting The Unwanted Orchestra In Your Ears

• The Real Benefit Of Genetic Testing

• Making Friends With Your Gut (You Can Thank Us Later)

🫚 MAIN FEATURE

An Ancient Sports Drink & Healing Potion, Now With Modern Science?

Ginseng has many health benefits, we talked about 8 of them in this previous edition of 10almonds:

Ginseng, Dopamine, & Exercise

…but we’ve somehow never yet done a Monday’s Research Review for it! We must do one, one of these days. For now though, it’s Saturday’s Life Hacks, and we’re here with…

Speeding up recovery after muscle damage

We talked about this topic before too:

Overdone It? How To Speed Up Recovery After Exercise

…which gives very good advice (including some supplements that help), but was published before the latest science that we’re going to talk about today:

A team of researchers all so very recently found that ginseng also reduces muscular fatigue and, importantly, hastens recovery of muscle damage caused by exercise.

And that’s not all…

This means that it can be taken regularly and prophylactically, as they found:

You may be thinking “isn’t creatine good?” and yes, yes it is:

Creatine: Very Different For Young & Old People

…however, creatine kinase is not creatine. Creatine kinase (CK) is an enzyme that affects the creatine (to put it in few words, without getting into the fascinating biochemistry of this). Now, it’s necessary for us to have some CK (or else we wouldn’t be able to do what we need to with the creatine), but elevated levels often indicate some sort of problem going on:

Approach to asymptomatic creatine kinase elevation

…so ginseng keeping those things balanced is a good thing.

The study

We’ve talked a lot about the findings and what they mean, but if you’d like to read the paper for yourself, you can read it here:

Effect of Ginseng Intake on Muscle Damage Induced by Exercise in Healthy Adults

Where to get ginseng

If you’d like to take ginseng as a supplement, then there are many ways to do so, with the most common being capsules or ginseng tea, which has an interesting and distinctive taste, and is very refreshing. Here are examples on Amazon, for your convenience:

• Ginseng capsules

• Ginseng tea

Enjoy!

YOU MAY HAVE MISSED…

• The Alzheimer’s Gene That Varies By Race & Sex

• White Noise vs Pink Noise

• Do We Need Supplements, And Do They Work?

❤️ OUR SPONSORS MAKE THIS PUBLICATION POSSIBLE

Meet the device ushering in a new era of hearing clarity

Discover unparalleled speech clarity with this advanced, state-of-the-art hearing aid.

With crystal-clear sound delivered to your ears and a sleek, discreet design powered by German technology, you can now enjoy clear speech with minimum background distractions, even in the noisiest environments.

Take comfort in our commitment to your hearing and try our 45-day no-risk trial today.

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

Browse By Category

📖 ONE-MINUTE BOOK REVIEW

Younger For Life: Feel Great and Look Your Best with the New Science of Autojuvenation – by Dr. Anthony Youn

We’ve reviewed anti-aging books before, so what makes this one different? Mostly, it’s the very practical focus.

Which is not to say there’s not also good science in here; there is. But the focus is on what everything means for the reader, not what happened with a certain cohort of lab mice. Instead, he looks at the causes of aging, the process of aging, and what interventions to implement to address those, and reverse many of them.

Some parts are more general lifestyle interventions that 10almonds readers will know well already, but other parts are very specific advices, protocols, and regimes; in particular his skincare section is well worth reading. As for nutrition, there’s even a respectable recipes section, so this book does have it all!

The final section of the book is dedicated to plastic surgeries (the author is a plastic surgeon who believes that most people should not need those, and would do well to stick to the advices in the rest of the book). We suspect this last part of the book will be of least interest to 10almonds readers.

Bottom line: if you’re of the view that getting older should come with as little as possible physical deterioration along the way, then this book can help a lot with that.

Click here to check out Younger For Life, and feel great!

Wishing you a wonderfully restorative weekend,

The 10almonds Team