Oct 10, 2026 · 6 min listen · Last updated October 10, 2026
From storyflo. This is your daily audio brief. Chloe, October 10th. The morning read — ten things in health worth the eight minutes. Let's get into it. First, from Stay Young. Gym-free muscle.
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Daily Health & Wellness Brief · October 10th
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Daily Health & Wellness Brief · October 10th · Storyflo
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Gym-free muscle
A recent study from Texas A&M looked at the effects of creatine on sedentary adults aged 45 to 65, and while the headline suggests that taking creatine without exercising leads to significant muscle gain, the reality is more nuanced. The trial involved 64 participants who took either 10 grams of creatine daily or a placebo over 12 weeks. Those who took creatine and didn’t work out gained about 2.4 pounds of “lean tissue,” while those who trained without it gained almost nothing.
However, the study reveals that much of this so-called muscle gain is actually water weight, not true muscle growth. So, while creatine can be beneficial, especially for those lifting weights, the idea that you can skip the gym and still build muscle with just the supplement isn’t quite accurate. The findings underscore the importance of combining creatine with a workout regimen for real muscle development.
A mother shares three positive moments from her Friday. First, she highlights using King Arthur's Measure for Measure Gluten Free Flour to make dinner, suggesting a thoughtful choice for those needing gluten-free options. Next, she expresses gratitude for her daughter's help in the kitchen, emphasizing the joy of spending quality time together. Finally, she reflects on the simple pleasure of playing with Matchbox cars alongside two young friends, cherishing the nostalgia of keeping those toys over the years. She invites the listener to share their own three good things, creating a warm connection.
Depression isn’t a chemical imbalance. It’s a cellular energy problem
The traditional idea that depression is simply a chemical imbalance, particularly low serotonin levels, has been around for decades but lacks solid evidence. New research suggests that depression might actually stem from issues with cellular energy production. Studies show that people with depression often have impaired mitochondrial function, which means their brains aren’t generating enough energy. This energy deficit can lead to increased oxidative stress and cell death in key brain areas.
Additionally, the gut microbiome plays a crucial role in this picture. Most serotonin is produced in the gut, and a disrupted microbiome can contribute to inflammation and further impact brain health. Recent studies indicate that these gut changes can occur even before any treatment is given, suggesting they are part of the disease itself.
Interestingly, about 40% of people don’t respond well to SSRIs, which raises questions about the serotonin theory. For many, the underlying metabolic issues may be more critical than serotonin levels. While SSRIs can help some, they might not address the root causes for everyone.
Emerging evidence points to dietary changes, like ketogenic diets, as a potential way to improve both metabolic and mental health. These diets may provide alternative energy sources for the brain, bypassing the damaged pathways seen in depression. Overall, this new understanding encourages a shift in how we approach treatment, focusing more on metabolism and gut health rather than solely on neurotransmitter levels.
The recipe highlights crab as the main ingredient, using a full pound for a rich flavor. It’s straightforward to make: just chop a shallot and some garlic, create a quick roux for thickening, then let everything simmer together in one pot. It’s perfect for a cozy meal, especially with some crackers on the side.
A few tips to keep in mind: always check the crab meat for shell pieces before adding it to the soup to avoid any unpleasant crunch. If you're out of half-and-half, you can substitute it with a mix of heavy cream and whole milk. Just keep an eye on it while it simmers, as cream can boil over easily. If you’d prefer to skip the alcohol, you can replace sherry with chicken or vegetable stock. And if whole grain mustard isn’t on hand, Dijon or dry mustard will work just fine. For a neat presentation, pour the soup over the back of a spoon to avoid splashes when serving. Enjoy!
You’ve got to hear about these delightful treats called nun farts, which are basically deep-fried choux pastry puffs. They’re like a churro and a profiterole rolled into one, and the name alone is sure to get a laugh from the kids. The recipe is straightforward, starting with butter, water, sugar, and flour, and you can add fun flavors like clementine zest and orange blossom water.
Once you whip up the dough, you can pipe it into small balls and fry them in peanut oil until they’re golden and crispy. They’re best served warm, dusted with icing sugar, or even stuffed with pastry cream or ice cream for a real treat. The possibilities for flavor combinations are endless, so you can really get creative. Plus, the author has a cookbook coming out in April, which sounds like a fun way to explore more recipes like this!
The author shares their love for nutty ice creams, particularly walnut, which is often overlooked in favor of more popular flavors. With an abundance of walnuts on hand, they decided to make walnut ice cream despite the cold winter, playfully asserting their kitchen authority against a pie suggestion. They address concerns about the bitterness of walnuts, proposing a balance with white miso to enhance creaminess, along with vanilla and anise for added depth. The recipe can also work well with hazelnuts or toasted pecans. The author uses an ice cream maker but recently upgraded to a Ninja Creami, which their kids adore.
Hazelnut Choux with Vanilla Cream & Rosemary "Nutella"
The author reflects on their joy and sorrow for Iranian friends, celebrating the arrival of spring, which brings a sense of renewal. They share a delightful recipe for hazelnut choux buns, inspired by their children's love for these treats. The choux is made with a blend of water, milk, butter, hazelnut paste, and a touch of cocoa, creating a light and airy texture. Topped with a sweet cookie layer, these buns are filled with a rich rosemary hazelnut ganache and a smooth vanilla cream. The recipe is detailed, guiding you through each step to create a delicious dessert that captures the essence of spring.
The author expresses a deep appreciation for vanilla, challenging the notion that it’s plain or boring. They highlight the two main types of vanilla beans: Tahitensis, known for its floral and fruity notes, and Planifolia, which has a rich, caramel-like scent. The choice between them depends on what you’re pairing them with. For vanilla ice cream, the author recommends blending Tahiti vanilla with bourbon to enhance the flavors. They also love the combination of cardamom with vanilla, noting how cardamom’s bright spiciness complements vanilla’s sweetness without overwhelming it. This ice cream recipe is part of a larger dessert featuring a banana split, which promises to be a delightful mix of flavors.
Kinako Chocolate Pots de Creme with Hojicha Whipped Cream
Whoop, what a title, huh? I considered doing a throwback to the restaurant menu style from 10ish years ago and just going for “Kinako - Chocolate - Hojicha”, leaving everything else up to you to interpret. I remember it always being a fun conversation starter trying to decipher what the actual f… you could expect to find on the plate when given just a few ingredi-hints. But times change and I do see the necessity of actually explaining to you, dear reader, what I am asking you to make.
Hi! If you have followed along here for a while, you probably know by now that as much as I have a sweet tooth, what I really am is obsessed with flavour and all the ways you can add more of it to your desserts. Combining flavours to add depth and brightness, adding subtle flavours to enhance a particular ingredient or contrasting ingredients to create something fun and interesting on the palette. When I set out to write “More Than Sweet” the cookbook, we had a lot of discussions about what we wanted to do with the book.
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