Why Women Especially Should Watch Out For COPD

Happy weekend 👋 

Are you breathing freely? Take a moment to appreciate not having a blocked nose. Do you not have a headache? Appreciate that too! Now it’s your turn: find a third thing about your current health to appreciate 😎

In today’s email we cover COPD, creatine, and insulin sensitivity.

If you’re tired of a cycle of dieting that doesn’t work, today’s sponsor Noom offers an evidence-based program that combines psychology with technology to provide expert personalized coaching, with a very good track record of strong results. Click here to take their 5-minute quiz and unlock a 14-day free trial!

Today’s Main Feature

Recommended Reading

Watch and Learn

The Best Way To Take Creatine: Timing, Dosage, & More

Creatine is mostly associated with bodybuilding, but its benefits go far beyond that, and also change with age:

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

Our Sponsors Make This Publication Possible

End the Cycle of Dieting—Noom Helps You Build Lasting Habits!

Tired of quick fixes that don’t work? Noom offers a proven, psychology-backed approach that helps you lose weight for good. With personalized coaching, daily support, and habit-building tools, Noom empowers you to make healthier choices and build lasting habits.

Noom’s program isn’t about restrictive diets—it’s about understanding your behavior and changing your habits. By combining psychology with technology and expert coaching, Noom helps you make smarter choices, stay motivated, and see real results. What You Get with Noom:

• Personalized Plan tailored to your goals

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This Or That?

Vote on Which is Healthier

Yesterday we asked you to choose between Brussels sprouts and cauliflower—we picked the Brussels sprouts (click here to read about why), as did 79% 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

Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes – by Dr. Cyrus Khambatta & Robby Barbaro

There are many competing diets out there, for dealing with diabetes. Most focus on different strategies for keeping blood sugar levels even, but that’s only part of the story, and that approach will run into problems if undertaken in isolation, because insulin sensitivity—or as the case may be, insulin resistance—is ultimately the more important factor, and contrary to popular belief, the two things (insulin sensitivity and blood sugar levels) are not so perfectly linked as many might think.

For this reason, this book focuses on reducing insulin resistance, by minimizing how much insulin-triggering food we consume in favor of foods that help rather than harm. Based on extensive research (discussed in detail in the book), this doesn’t mean “low-carb at all costs”, but rather, sensible carbs (a lot of whole fruits and vegetables) while avoiding insulin triggers (refined carbs, animal products, especially fatty ones, because yes, that triggers insulin too).

However, this is a lot more than 400 pages to say “eat some fruit”.

Rather, the authors (Type 1 Diabetics themselves) discuss the different tiers of foods with respect to insulin response, various tests that can and should be done (this is not a “just trust us” approach), and flowcharts to personalize one’s own ideal diet.

The style is a good balance of being to-the-point and yet comprehensive, with a very heavy weight of evidence and many studies to back every claim. It’s also very easy to read as a reference guide, with many tables of information, callout boxes of key points, and the like.

Bottom line: if you have any kind of diabetes, or just want to take care of your metabolic health, this book provides not only a blueprint for doing so, but also for personalizing it to your own physiology as you go, so that you can be sure of the results and ongoing beneficial effects, without guesswork.

Click here to check out Mastering Diabetes, and take control of your insulin sensitivity!

Penny For Your Thoughts?

Wishing you a wonderfully restorative weekend,

The 10almonds Team