Why Your Air Is Probably Worse Quality Than You Think

Happy Friday 👋 

Fun fact: in the 2000 film “Miss Congeniality”, a pageant contestant is asked to describe the perfect date, and she replies: “I’d have to say April 25th, because it’s not too hot, not too cold. All you need is a light jacket”.
So, we hope all our readers are enjoying the perfect date today!

In today’s email we cover the air quality across different parts of the US, beating food cravings, and the science behind red light therapy.

At 10almonds, we recently reviewed a book about the importance of data-driven health, today’s sponsor TruDiagnostic is offering just that: its groundbreaking TrueAge & TruHealth plan includes at-home blood test that gives a wealth of data including 185 key biomarkers, as well as 900,000 epigenetic sites, before crunching the numbers to give you personalized health recommendations. Check it out!

Today’s Main Feature

Recommended Reading

Watch and Learn

How To Control Cravings, Hunger, & Emotional Eating

A tale of two hormones, and how to tweak them:

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 apricots and blueberries—both have their strong merits, but we picked the apricots (click here to read about why), as did just 25% 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 Complete Guide To Red Light Therapy: Simple Uses for Pain Management, Anti-Aging, Fat Loss, and Cognitive Function – by Dr. Melanie Gray

Red light therapy (RLT) is one of those things that sounds like it should be an ineffectual new-age fad that doesn’t do anything, but in fact, there’s a lot of evidence to show that it confers many benefits.

In particular, and to oversimply rather because this is a book review and not a scientific article (though we have written about RLT before and linked to various studies there), RLT is most noted for rejuvenating skin, and enhancing the healing of same, where applicable.

Dr. Gray explains not just what it does, but also some of how it does it, involving the stimulation of mitochondria, DNA-and-telomere repair, and more. She also talks the difference between RLT and near-infrared therapy, which are often delivered by the same devices, just, we can see part of the spectrum and not the other part.

She covers practical matters too, such as optimizing the frequency for different purposes (helpful when choosing a device, or when adjusting the settings on a multi-setting device), as well as optimal treatment duration, and other factors that can affect dosage (including the intensity of the light, and your skintone).

The style is… a little mixed, and can read a little like AI was involved. But on the bright side, it’s a perfectly easy read (and a short one, at 104 pages), and the author’s input includes a lot of niche technical knowledge, which makes it worthwhile. The bibliography is 12 items long and only 5 of those are scholarly articles, but honestly, she could have padded it with a lot more hard-science evidence for RLT’s benefits and it wouldn’t have actually increased the practical value of the book, so we don’t think this is a terrible thing.

Bottom line: this will probably not become anyone’s favorite book, but it is actually useful, and can help you to get the most out of RLT.

Click here to check out The Complete Guide To Red Light Therapy, and enjoy a healthy glow!

Penny For Your Thoughts?

May today see you well-prepared for the coming weekend,

The 10almonds Team