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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:

• Hormones matter for a lot of our health, including our brains

  • Today’s main feature looks at the impact of estrogen (or lack thereof, per untreated menopause) in women’s brains specifically, as well as the indirect impact of excessive insulin.

  • Both are important things to be aware of, if we want optimal brain health, especially as we get older!

• Have you tried everything for sleep and still find yourself getting to sleep later than you’d like, and/or sleeping less soundly than you’d like?

  • Today’s sponsor Cornbread Hemp is offering 30% of their gummies that combine organic CBD with lavender, valerian, and chamomile, for a synergistic soporific effect that’ll have you peacefully snoozing in no time, guaranteed (literally, they offer a guarantee).

• Today’s featured recipe is for high-protein, high-fiber, tasty homemade flatbreads that can be made in minutes. You’ll be glad you added them to your repertoire!

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

A Word To The Wise

Watch and Learn

Fix Chronic Fatigue & Regain Your Energy, By Science

French biochemist and educator Jessie Inchauspé has the recipe for rejuvenation, from your mitochondria upwards:

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

Tuesday’s Expert Insight

Wholesome Health

This is Dr. Sara Gottfried, who some decades ago got her MD from Harvard and specialized as an OB/GYN at MIT. She’s since then spent the more recent part of her career educating people (mostly: women) about hormonal health, precision, functional, & integrative medicine, and the importance of lifestyle medicine in general.

What does she want us to know?

Beyond “bikini zone health”

Dr. Gottfried urges us to pay attention to our whole health, in context.

“Women’s health” is often thought of as what lies beneath a bikini, and if it’s not in those places, then we can basically treat a woman like a man.

And that’s often not actually true—because hormones affect every living cell in our body, and as a result, while prepubescent girls and postmenopausal women (specifically, those who are not on HRT) may share a few more similarities with boys and men of similar respective ages, for most people at most ages, men and women are by default quite different metabolically—which is what counts for a lot of diseases! And note, that difference is not just “faster” or “slower”", but is often very different in manner also.

That’s why, even in cases where incidence of disease is approximately similar in men and women when other factors are controlled for (age, lifestyle, medical history, etc), the disease course and response to treatment may vary considerable. For a strong example of this, see for example:

• The well-known: Heart Attack: His & Hers ← most people know these differences exist, but it’s always good to brush up on what they actually are

• The less-known: Statins: His & Hers ← most people don’t know these differences exist, and it pays to know, especially if you are a woman or care about one

Nor are brains exempt from his…

The female brain (kinda)

While the notion of an anatomically different brain for men and women has long since been thrown out as unscientific phrenology, and the idea of a genetically different brain is… Well, it’s an unreliable indicator, because technically the cells will have DNA and that DNA will usually (but not always; there are other options) have XX or XY chromosomes, which will usually (but again, not always) match apparent sex (in about 1/2000 cases there’s a mismatch, which is more common than, say, red hair; sometimes people find out about a chromosomal mismatch only later in life when getting a DNA test for some unrelated reason), and in any case, even for most of us, the chromosomal differences don’t count for much outside of antenatal development (telling the default genital materials which genitals to develop into, though this too can get diverted, per many intersex possibilities, which is also a lot more common than people think) or chromosome-specific conditions like colorblindness…

The notion of a hormonally different brain is, in contrast to all of the above, a reliable and easily verifiable thing.

See for example:

Alzheimer’s Sex Differences May Not Be What They Appear

Dr. Gottfried urges us to take the above seriously!

Because, if women get Alzheimer’s much more commonly than men, and the disease progresses much more quickly in women than men, but that’s based on postmenopausal women not on HRT, then that’s saying “Women, without women’s usual hormones, don’t do so well as men with men’s usual hormones”.

She does, by the way, advocate for bioidentical HRT for menopausal women, unless contraindicated for some important reason that your doctor/endocrinologist knows about. See also:

Menopausal HRT: A Tale Of Two Approaches (Bioidentical vs Animal)

The other very relevant hormone

…that Dr. Gottfried wants us to pay attention to is insulin.

Or rather, its scrubbing enzyme, the prosaically-named “insulin-degrading enzyme”, but it doesn’t only scrub insulin. It also scrubs amyloid beta—yes, the same that produces the amyloid beta plaques in the brain associated with Alzheimer’s. And, there’s only so much insulin-degrading enzyme to go around, and if it’s all busy breaking down excess insulin, there’s not enough left to do the other job too, and thus can’t break down amyloid beta.

In other words: to fight neurodegeneration, keep your blood sugars healthy.

This may actually work by multiple mechanisms besides the amyloid hypothesis, by the way:

The Surprising Link Between Type 2 Diabetes & Alzheimer’s

Want more from Dr. Gottfried?

You might like this interview with Dr. Gottfried by Dr. Benson at the IM CJ:

Integrative Medicine: A Clinician’s Journal | Conversations with Sara Gottfried, MD

…in which she discusses some of the things we talked about today, and also about her shift from a pharmaceutical-heavy approach to a predominantly lifestyle medicine approach.

Enjoy!

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This Or That?

Vote on Which is Healthier

Yesterday we asked you to choose between quinoa and couscous— we picked the quinoa (click here to read about why), as did 90% of you!

Now for today’s choice:

Click on whichever you think is better for you!

Bonus (Sponsored) Recommendation

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Recipes Worth Sharing

High-Protein, High-Fiber, Easy Flatbreads

Our recipes sometimes call for the use of flatbreads, or suggest serving with flatbreads. But we want you to be able to have healthy homemade ones! So here's a very quick and easy recipe that’s packed with nutrients and nothing bad:

Click below for our full recipe, and learn its secrets:

Penny For Your Thoughts?

Wishing you a wholly healthy day,

The 10almonds Team