The Other Alzheimer's Risk Factor

Today’s almonds have been activated by:

Happy weekend! 👋 

When did you last stretch? Unless you’re reading this right after your morning yoga session or similar, take a moment to stretch now before continuing 🙂

In today’s email we cover TBI & Alzheimer’s Disease, rapid flexibility improvement from a bad starting point, and recipes against insulin resistance.

Have you ever seen those people running marathons in their 60s, 70s, 80s, and beyond? It’s inspirational; who wouldn’t want that kind of fitness in later life? Today’s sponsor Runna want to help you achieve your goals, no matter your age or starting point. Enjoy your first 2 weeks free!

Today’s Main Feature

Our Sponsors Make This Publication Possible

Top Tips From Runna

Whether you’re a beginner or lacing up your running shoes for ambitious plans, here are some of Runna’s top tips to help you achieve your 2025 running goals at any age:

How To Improve Your Running Form

Done right, running is excellent for the health at any age—it’s simply important to know how to do so efficiently, to reduce injury risk. Runna can show you how:

Top Tips for Returning To Running After A Break

Hitting the ground running after a long break can be tough. Here’s how to make your return easier and more enjoyable:

How To Choose Your Running Goal

Unsure where to start with your running goals? Runna’s guide will help you choose the perfect next step to kickstart your journey:

Top Tips For Running While It’s Still Cold

There’s no need to wait for warmer weather: winter running can help you build the foundation for summer fitness and health; here’s how to make the best use of it:

The Best Strength Training For Runners

Strength training doesn’t just reduce injury risks—it can also boost your performance. Learn how, here:

If you’d like to take things further… Runna is the world’s #1 rated running coaching app, with tens of thousands of 5-star reviews across Trustpilot, Apple Store, and Google Play Store.

Their mission is to make running as easy, effective, and enjoyable as possible. Are you up for the challenge?

Please do visit our sponsors—they help keep 10almonds free

Recommended Reading

Watch and Learn

“I Stretched Every Day For 30 Days: Game Changer!”

How much can an unflexible person really improve in just 20 minutes per day for a month?

Makari Espe finds out:

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

This Or That?

Vote on Which is Healthier

Yesterday we asked you to choose between strawberries and cherries—we picked the cherries (click here to read about why), as did 55% of you!

Now for today’s choice:

Click on whichever you think is better for you!

Bonus (Sponsored) Recommendation

Do you love running? No? From anti-aging to reduced risk of illness, check out these 25 powerful reasons to start running now!

One-Minute Book Review

How Not To Get Sick: A Cookbook and Guide to Prevent and Reverse Insulin Resistance, Lose Weight, and Fight Chronic Disease – by Dr. Benjamin Bikman and Diana Keuilian

We’ve previously reviewed Dr. Bikman’s excellent “Why We Get Sick”, and if you haven’t read that yet, we recommend doing so.

Nevertheless, you don’t need to have read it to benefit from this one, which is about cooking with those learnings (from the other book) in mind.

Before getting to the recipes, we get a section recapping what we learned previously, as well as adding some more general lifestyle advices beyond the kitchen. The science is also expanded a bit, to include such things as the two-way relationship between insulin and aging, as well as the interplay with other metrics of health, including blood lipids, for example.

The authors then provide a plan, in the three stages: reverse (insulin resistance), prevent (insulin resistance), maintain (insulin sensitivity).

The recipes themselves, of which there are 70, are of course tailored to do the above three things; they’re also quite diverse, albeit if you are vegetarian or vegan, you should know in advance that most of these recipes are not.

Bottom line: if the above doesn’t apply to you, and you would like to improve your insulin sensitivity, this book can indeed help.

Click here to check out How Not To Get Sick, and stay well!

Penny For Your Thoughts?

Wishing you a wonderfully restorative weekend,

The 10almonds Team