What Harm Can One Sleepless Night Do?

Happy Monday 👋 

A shiny new week is ahead of us, and now’s a great time to leverage the “fresh start effect” to enjoy a boost to your healthy habits, renewing what’s working and maybe starting something new.

In today’s email we cover sleep vs inflammation, building muscle while losing fat at the same time, and why we age and how to avoid same.

Do you or a loved one suffer from hair loss, and would like to regrow it to how it was before? Today’s sponsor Happy Head (we love the name!) is giving 10almonds readers 60% off (and free shipping) on their dual-action, dermatologist-designed, FDA-approved, hair regrowth treatment!

Today’s Main Feature

Recommended Reading

Watch and Learn

7 Tips To Burn Fat & Build Muscle At The Same Time

Cori Lefkowith, of "Redefining Strength" and "Strong At Any Age" fame, has her formula to share:

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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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 avocado and goji berries—both superfoods, but there was a clear winner and we picked the avocado (click here to read about why), as did 78% of you!

Now for today’s choice:

Click on whichever you think is better for you!

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One-Minute Book Review

The Longevity Code: Slow Down the Aging Process and Live Well for Longer―Secrets from the Leading Edge of Science – by Dr. Kris Verburgh

Notwithstanding the subtitle claim of “secrets from the leading edge of science”, we’ll note up front that this book was published in 2015, and what was new then, isn’t now. However, what was new then is still important now, so we think the book merits attention just the same.

The book examines why certain creatures (like humans) seem programmed to grow old and die, and why others (few others, but enough to make a list) either simply do not age, or else do age but can become younger when they hit a certain point. If this is the first you’re hearing of biologically immortal creatures, we’ll mention: they can and do die, just, their cause of death is usually by being eaten. But on a cellular and structural level, they don’t age. They grow to maturity and then just stay that way until one day they get eaten (or fall to some similar external circumstance).

Tackling the question of “why do we age?” (not as a philosophical question, but rather as an engineering question) is important to tackle the critical question of “...and could we not?”, and that’s what much of this book is about.

The real reason that compared to other mammals, humans live (for example) slightly longer than bats but not as long as naked mole rats, comes down mostly to genes, which makes it sound like things are set in stone, but rather, even without outright gene-editing technologies like CRISPR, gene expression is often quite modifiable, and often modifiable not just by drugs, but also by supplements, and indeed by nutraceuticals, which means also by diet, plus diet-adjacent things like fasting.

While this is mostly an explanatory book rather than a how-to, there’s enough to make practical use of, and even a recipes section.

The style is very gripping pop-science—or at least, if you’re anything like this reviewer, you’ll find it a page-turner. While being light on citations as we go (not like some authors who will mark several citations per page, or in the extreme, for every declarative sentence made), there is a reassuring bibliography at the back.

Bottom line: if you’re interested in the “under the hood” of aging, then you will love this book.

Click here to check out The Longevity Code, and slow down the aging process to live well for longer!

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Penny For Your Thoughts?

Wishing you the most well-informed start to the week,

The 10almonds Team