Your Heart In Their Hands: Surgeon Preferences & Survival Rates

Happy weekend 👋 

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In today’s email we cover heart surgery, exercise for brain health, and meal timing vs diabetes.

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Recommended Reading

Watch and Learn

How Exercise Rewires Your Brain for Better Mental Wellbeing

Dr. Tracey Marks, psychiatrist, explains what happens immediately, and what happens over the long term:

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This Or That?

Vote on Which is Healthier

Yesterday we asked you to choose between nattō and tempeh—both are great, but we picked the nattō (click here to read about why), as did 50% of you!

Now for today’s choice:

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One-Minute Book Review

The Circadian Diabetes Code: Discover the right time to eat, sleep and exercise to prevent and reverse prediabetes and type 2 diabetes

We have previously reviewed Dr. Panda’s “The Circadian Code” which pertains to the circadian rhythms (yes, plural) in general; this one uses much of the same research, but with a strong focus on the implications for blood sugar management.

It’s first a primer in diabetes (and prediabetes, and, in contrast, what things should look like if healthy). You’ll understand about glucose metabolism and glycogen and insulin and more; you’ll understand what blood sugar readings mean, and you’ll know what an Hb1AC count actually is and what it should look like too, things like that.

After that, it’s indeed about what the subtitle promises: the right times to eat (and what to eat), when to exercise (and how, at which time), and how to optimize your sleep in the context of circadian rhythm and blood sugar management.

You may be wondering: why does circadian rhythm matter for blood sugars? And the answer is explained at some length in the first part of the book, but to oversimplify greatly: your body needs energy all the time, no matter when it was that you last ate. Thus, it has to organize its energy reserves to that at all times you can 1) function, on a cellular level 2) maintain a steady balance of sugar in your blood despite using it at slightly higher or lower levels at different times of day. Because the basal metabolic rate accounts for most of our energy use, the body has to plan for a base rate of so much energy per day, and to do that, it needs to know what a day is. Dr. Panda explains this in detail (the marvels of PER proteins and all that), but basically, that’s the relevance of circadian rhythm.

However, it’s not all theory and biochemistry; there is also a 12-week program to reverse prediabetes and type 2 diabetes (it will not, of course, reverse Type 1 Diabetes, sorry—but the program will still be beneficial even in that case, since more even blood sugars means fewer woes).

They style is friendly and clear, explaining the science simply, yet without patronizing the reader. References are given, with claims sourced in an extensive bibliography.

Bottom line: if you or a loved one have diabetes or prediabetes, or just have a strong desire to avoid getting such and generally keep your metabolic health in good order, this book will definitely help.

Click here to check out The Diabetes Code, and enjoy better blood sugar health than ever!

Penny For Your Thoughts?

Wishing you a wonderfully restorative weekend,

The 10almonds Team