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The Plant Power Doctor
Plus: how to get push-up benefits if you can't do push-ups
The 10almonds Team
February 14, 2024
Today’s almonds have been activated by:
Need a mental break? A five-minute high-quality break is typically more restorative than a half-hour lower-quality break.
What counts as high-quality? Exercise, daydreaming, face-to-face socialization
What counts as lower-quality? Cognitive work, eating, social media usage
⏰ 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:
Today’s featured expert advocates for getting at the root causes of many illnesses, and eating for better health with a varied whole foods plant-based diet
She also offers a handy mnemonic checklist for things we should get every day (dietary or otherwise!)
Check out today’s main feature for these things and more!
Today’s sponsor Hims is offering their “hard mints”, a refreshing generic of a drug we can’t mention here, to get things up and going with healthy vigor.
Read on to learn more about these things, or click here to visit our archive
🤫 A WORD TO THE WISE
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👀 WATCH AND LEARN
Can't Do Push-Ups? Just do this (6:00)
Cori from Redefining Strength has advice for getting this top-tier full-body exercise to where you want it to be:
Want to watch it, but not right now? Bookmark it for later 🔖
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DID YOU KNOW…
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🧤 MAIN FEATURE
A Prescription For GLOVES
This is Dr. Gemma Newman. She’s a GP (General Practitioner, British equivalent to what is called a family doctor in America), and she realized that she was treating a lot of patients while nobody was actually getting better.
So, she set out to help people actually get better… But how?
The biggest thing
The single biggest thing she recommends is a whole foods plant-based diet, as that’s a starting point for a lot of other things.
Specifically, she advocates to “love foods that love you back”, and make critical choices when deciding between ingredients.
What’s this about GLOVES?
We recently reviewed her book “Get Well, Stay Well: The Six Healing Health Habits You Need To Know”, and now we’re going to talk about those six things in more words than we had room for previously.
They are six things that she says we should all try to get every day. It’s a lot simpler than a lot of checklists, and very worthwhile:
Gratitude
May seem like a wishy-washy one to start with, but there’s a lot of evidence for this making a big difference to health, largely on account of how it lowers stress and anxiety. See also:
Love
This is about social connections, mostly. We are evolved to be a social species, and while some of us want/need more or less social interaction than others, generally speaking we thrive best in a community, with all the social support that comes with that. See also:
Outside
This is about fresh air and it’s about moving and it’s about seeing some green plants (and if available, blue sky), marvelling at the wonder of nature and benefiting in many ways. See also:
Vegetables
We spoke earlier about the whole foods plant-based diet for which she advocates, so this is that. While reducing/skipping meat etc is absolutely a thing, the focus here is on diversity of vegetables; it is best to make a game of seeing how many different ones you can include in a week (not just the same three!). See also:
Exercise
At least 150 minutes moderate exercise per week, and some kind of resistance work. It can be calisthenics or something; it doesn’t have to be lifting weights if that’s not your thing! See also:
Sleep
Quality and quantity. Yes, 7–9 hours, yes, regardless of age. Unless you’re a child or a bodybuilder, in which case make it nearer 12. But for most of us, 7–9. See also:
Want to know more?
As well as the book we mentioned earlier, you might also like:
While the other book we mentioned is available for pre-order for Americans (it’s already released for the rest of the world), this one is available to all right now, so that’s a bonus too.
If books aren’t your thing (or even if they are), you might like her award-winning podcast:
Take care!
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❤️ OUR SPONSORS MAKE THIS PUBLICATION POSSIBLE
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Hims has helped thousands of men overcome ED, and they’re ready to support you with custom solutions made with clinically proven ingredients.
Please do visit our sponsors—they help keep 10almonds free
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📖 ONE-MINUTE BOOK REVIEW
Super Gut: A Four-Week Plan to Reprogram Your Microbiome, Restore Health and Lose Weight – by Dr. William Davis
You may be wondering: what sets this book apart from the other gut health books we’ve reviewed? For this one, mostly it’s depth.
This is the most scientifically dense book we’ve reviewed on gut health, so if you’re put off by that, this might not be one for you. However, you don’t need prior knowledge, as he does explain things as he goes. The advice in this book is not just the usual “gut health 101” stuff, either!
A particular strength of this book is that it looks at a wide variety of gut- and gut-related disorders, and ways certain readers may need to do different things than others, to address those problems on the path to good gut health.
The style, for all its hard science content, is quite sensationalist, and that may take some getting used to for non-Americans. However, it doesn’t affect the content!
Bottom line: if you just want simple basic advice, then probably best to skip this one. However, if you are sincerely serious about gut health (or just like reading this sort of thing because learning is satisfying), then this book is packed with relevant and detailed information.
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Wishing you the very best of health in all ways,
The 10almonds Team
