The Antidepressants That Are Anticancer Too

Good afternoon 👋 

Would you like to eat more slowly than you do, but your cooking is just too delicious? Here’s a neat trick: increase the spice level towards the upper end of your heat preferences. Not so much that you won’t like it; it should still be a spice level you definitely enjoy. However, it has been established that we tend to enjoy spicier foods more slowly; see: Increasing the spiciness of a lunch meal influences oral processing behaviors and decreases food and energy intake
(as a bonus, you’ll be getting a higher dose of tasty polyphenols, too)

In today’s email we cover antidepressants’ anticancer powers, losing fat without losing muscle, and a holistic approach against Alzheimer’s.

Matcha is great for the health, but it can be hard to find a good supplier. Today's sponsor Yu Tea is offering the highest grade certified 100% organic matcha exclusively from small Japanese farms. Treat yourself, and taste the authenticity!

Today’s Main Feature

Recommended Reading

Watch and Learn

5 Things To Do To Lose Fat Without Losing Muscle

It can seem like a paradox, trying to lose weight and gain it (in muscle) at the same time. But it can be done:

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 red cabbage and spinach—we picked the spinach (click here to read about why), as did 56% of you!

Now for today’s choice:

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 Alzheimer's Solution: A Revolutionary Approach to Prevent and Reverse Alzheimer's, Offering Hope Through Groundbreaking Science and Personalized Treatment Plans – by Dr. Dean Sherzai and Dr. Ayesha Sherzai

After discussing the myths and misunderstandings that surround Alzheimer’s, the authors (both neurologists) explain the importance of evidence-based lifestyle medicine, which many people underestimate and thus neglect.

There’s a risk assessment for the reader to perform, which can help inform what things will be the highest priority when it comes to, as the subtitle promises, preventing and reversing Alzheimer’s.

How they go about this: they note the four main biological processes that drive the development of Alzheimer's:

• Inflammation

• Oxidation

• Glucose dysregulation

• Lipid dysregulation

…and then focus on how to prevent or reverse those four things, each of which are better-understood by current science than Alzheimer’s in its entirety.

As for how they present that in practical terms, they offer the acronym NEURO:

• Nutrition

• Exercise

• Unwind

• Restore

• Optimize

You may be wondering what the distinction between “unwind” and “restore” is; the former is about stress management, while the latter is about restorative sleep.

Within each of these five categories, each of which gets a chapter devoted to it, they give instructions for making one’s own personalized program for each part.

The style is direct and explanatory, with no fluff or padding, no sensationalization, no detours into anecdotes of cherry-picked case studies, just science, data, explanations. In terms of legibility for those not accustomed to reading scientifically dense texts: it’s easier to read than most actual papers, though for many it may be beneficial to read the book cover-to-cover, because the authors define terms early and then will expect the reader to remember them later (although, one can also refer to the glossary, included). Speaking of scientific papers, there’s a generous bibliography here, nearly 40 pages of such.

Bottom line: if you’re serious about preventing/reversing Alzheimer’s, and you want an evidence-based holistic approach, this book lays out the most important things currently known to science, and how to do them optimally.

Click here to check out The Alzheimer's Solution, and improve your odds!

Penny For Your Thoughts?

Wishing you a wonderfully restorative weekend,

The 10almonds Team