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Spicy Foods & Your Gut
Plus: open your hips easily with better joint mechanics (here's how)
The 10almonds Team
June 28, 2025
Happy Weekend 👋
After eating dinner, it’s common to have a bit of a metabolic slump while digestion does its thing. This can be improved by taking a little after-dinner walk—which is a great habit to get into, for mental health as well as physical!
See also: Walking… Better.
In today’s email we cover spicy foods and your gut, hip mobility, and the 30/30/30 plan.
Want to try hearing aids, at a price you’ll like the sound of? Today’s sponsor Oricle is offering hearing aids for just $99, no doctor visits needed. Perfect for if you’re still deciding whether hearing aids are right for you: check them out, here!
Today’s Main Feature
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Watch and Learn
Open Your Hips Easily With Better Joint Mechanics (Here’s How)
Most people stretch hips incorrectly, and pushing through painful stretches often leads to little or no progress, which can be discouraging to say the least.
Here’s how to cut through all that and get the results you need:
Prefer text? The above video will take you to a 10almonds page with a text overview, as well as the video!
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This Or That?
Vote on Which is Healthier
Yesterday we asked you to choose between figs and strawberries—we picked the figs (click here to read about why), as did 56% of you!
Now for today’s choice:
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Click on whichever you think is better for you!
Bonus (Sponsored) Recommendation
We know 10almonds readers love learning in a convenient, bite-size fashion. Check out this list of other newsletters our readers also enjoy!
One-Minute Book Review
The 30g Plan: How to eat more protein, plants and fibre to lose weight and feel great – by Emma Bardwell
The author, a registered nutritionist, gives us a 30/30/30 plan:
30 plants per week
30g fiber per day
30g protein per meal
…all of which is very consistent with the best of current science, and each of which we at 10almonds have encouraged our readers to do previously (having written main features on getting 30 plants per week, getting 30g fiber per day, and getting 1–2g/kg protein per day, so how much that means per meal depends on your size and how many meals per day you have).
Upon following this plan, she tells us that readers can expect the following results within certain timescales:
24 hours: changes in mood and gut microbiome
1 week: changes in digestion
1–2 weeks: changes in taste buds
2–3 weeks: changes in metabolic markers
1 month: reduction in weight, or more specifically, body fat
Long-term: reduction in chronic health risks
Of course, some changes may be more slight if you’re already close to this plan in how you eat, and some changes may be more dramatic if, for example, your current body fat percentage is currently high (in which case, you’ll see fat loss sooner than others).
She covers the science of why these figures (30/30/30) were chosen, and how the plan will deliver on them, and there’s a lot of talk about portion sizes and to what extent x portion of y food will deliver z nutrient.
The recipes themselves are plants-centric without being entirely plant-based, and in terms of the scale of simplicity to complexity, strike a nice middleground comparable to that of our own recipes section here at 10almonds. For the visually-inclined, we’ll mention that there are no images in the book, though.
Bottom line: if you’d like to enjoy more plants, fiber, and protein, and meet optimal levels of all those without having juggle competing recipe books (i.e. one for plant diversity, one for high fiber, one for high protein), then this book is great for that.
Penny For Your Thoughts?
What did you think of today's newsletter?We always love to hear from you, whether you leave us a comment or even just a click in the poll if you're speeding by! |
Wishing you a wonderfully restorative weekend,
The 10almonds Team
