Good morning 👋
Remember: it’s not about the calories in your food; it’s about the food in your calories! For most people most of the time, nutrient density matters a lot more than calorie count.
This is why we focus on nutrients in our This or That section!
In today’s email we cover the 80:20 rule, Botox, and fixing your DNA.
Is your healthcare personalized? You, your genes, your microbiome, your physiology, are all unique. So, of course “off-the-rack” healthcare will never be best.
How to get correctly personalized healthcare: today’s sponsor TruDiagnostic uses 185 key biomarkers to give you a personalized longevity plan, that you can use to work on your numbers, track your progress, and see the improvements as you go! ← 10almonds readers can use code NEWSLETTERS20 for 20% off 😎
Today’s Main Feature
Are You Striking A Healthy Balance?
…or just striking out? For that matter, how should the 80:20 rule really be applied, or should we scrap it entirely as a slippery slope to unhealthy eating?
Recommended Reading
Hot Drinks & Cancer
Do hot drinks really give you cancer?
Dr. Ho, a gut specialist, spills the tea:
How Safe Is Botox, Really?
Botox is the brand name of a drug made from botulinum toxin type A, which is made by the bacteria Clostridium botulinum.
This is the same toxin responsible for botulism, so the fact it even has a brand name might be considered a fun sign of where we are at as a species.
Watch and Learn
How Do DNA Repair Enzymes Actually Help?
Dr. Andrea Suarez explains what they will (and won’t) do.
Spoiler: unlike many things that help only cosmetically, these are more the other way around:
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
Your Personalized Blueprint for Health
What if a single test could unlock everything you need to know about your health? With TruDiagnostic, it can.
From identifying your biological age to tracking key markers like inflammation, vitamins, and metabolic health, their reports are fully customized to you. You’ll receive actionable steps based on your results, giving you the clarity and confidence to make impactful changes. One finger prick of blood, one life-changing report.
10almonds readers can save 20% today with code NEWSLETTERS20 😎
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 artichoke and tomato—both have their benefits, but there was a clear winner and we picked the artichoke (click here to read about why), as did 45% of you!
Now for today’s choice:
Click on whichever you think is better for you!
One-Minute Book Review
Unbreakable: A Woman's Guide to Aging with Power – by Dr. Vonda Wright
The author, an orthopedic surgeon and longevity specialist, puts the focus on a) women b) musculoskeletal health.
Because, while when thinking about hormones and health a lot of people focus on visible things like hair and nails and such, when it comes to the effects of untreated menopause, let's face it: more people die from the consequences of a broken hip than from a broken nail.
So, she wants us to avoid the train of sarcopenia → osteopenia → osteoporosis → fractures → infections → death, by reducing our risk factors early, and staying more robust and biologically younger.
She advises doing this in four main ways:
Exercise: because stronger muscles mean stronger bones, and the impact on metabolic health is important too
Nutrition: nourishing our muscles and bones, looking after our gut microbiome, and eliminating inflammation
Supplements: mostly things we can't reasonably get from diet, such as senolytics that tackle aging on a cellular level
Lifestyle: in ways not already covered by the above three methods, so now we're adding such things as sleep, stress management, and so forth.
This may sound like an optional add-on, but the reality is that our body can't do the other things properly if we don't also have this in hand.
With these things in order, she argues, we can reasonably expect to go from strength to strength, rather than the decline that most people experience in later years.
The style is light and personable easy-reading pop-science, with minimal jargon, and any necessary terms explained. After a respectable bibliography, there are also appendices with exercise protocols, recipes, and a how-to guide for managing pain and injury.
Bottom line: if you are a woman and/or care about a woman, the contents of this book are something you should know inside-out, because it's that important.
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
