Happy weekend! 👋 

10almonds tip: if you check your blood pressure yourself at home, make sure it’s not right after something that alters your blood pressure for a short period after! That includes after a hot bath/shower (lowers it briefly) or a cold bath/shower (raises it briefly), or meal (raises it briefly), or a sudden stress (raises it while the stress persists and shortly thereafter). Also if you’re using an arm cuff, make sure the cuff is at heart-height (such as by elevating the arm using an armrest or small pile of cushions—don’t just raise your arm yourself; that will affect the readings!)

In today’s email we cover diets ranked by experts, ways to lower blood pressure naturally, and exercising to reverse biological markers of aging.

Are you skipping or reducing alcohol this new year? One alternative that many people are enjoying is today’s sponsor Cornbread Hemp’s USDA Organic THC gummies, with 10mg of THC + 10mg of CBD, for all the relaxation with none of the hangover. Check them out!

Recommended Reading

Watch and Learn

10 Ways To Lower Blood Pressure Naturally

Increasingly many people, especially over a certain age, are taking so many medications that it precipitates a train of other medications to deal with the side effects of the previous ones. This is neither fun nor healthy.

Of course, sometimes it’s a necessity, but often it’s not, so if you’d like to avoid blood pressure meds, here are 10 good first-line things, as recommended by Dr. Siobhan Deshauer:

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 pistachios and Brazil nuts—we picked the pistachios (click here to read about why), as did 57% of you!

Now for today’s choice:

Click on whichever you think is better for you!

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One-Minute Book Review

Younger Next Year: The Exercise Program: Use the Power of Exercise to Reverse Aging and Stay Strong, Fit, and Sexy – by Chris Crowley & Dr. Henry Lodge

We previously reviewed the same authors’ original “Younger Next Year”, and now here’s the more specific book about exercise for increasing healthspan and reversing markers of biological aging, going into much more detail in that regard.

How much more? Well, it’s a very hand-holding book in the sense that it walks the reader through everything step-by-step, tells not only what kind of exercise and how much, but also how to do, what things to do to prepare, how to avoid not erring in various ways, what metrics to keep an eye on to ensure you are making progress, and more.

There are also whole sections on specific common age-related issues including osteoporosis and arthritis, as well as how to train around injuries (especially of the kind that basically aren’t likely to ever fully go away).

As with the previous book, there’s a blend of motivational pep talk and science—this book is heavily weighted towards the former. It has, however, enough science to keep it on the right track throughout. Hence the two authors! Crowley for motivational pep and training tips, and Dr. Lodge for the science.

Bottom line: if you’d like to be biologically younger next year, that exercise will be an important component of that, and this book is really quite comprehensive for its relative brevity (weighing in at 176 pages).

Click here to check out Younger Next Year: The Exercise Program, and make that progress!

Penny For Your Thoughts?

Wishing you a wonderfully restorative weekend,

The 10almonds Team