More on Marketing
Saskia Ketz
2 years ago
I hate marketing for my business, but here's how I push myself to keep going
Start now.
When it comes to building my business, I’m passionate about a lot of things. I love creating user experiences that simplify branding essentials. I love creating new typefaces and color combinations to inspire logo designers. I love fixing problems to improve my product.
Business marketing isn't my thing.
This is shared by many. Many solopreneurs, like me, struggle to advertise their business and drive themselves to work on it.
Without a lot of promotion, no company will succeed. Marketing is 80% of developing a firm, and when you're starting out, it's even more. Some believe that you shouldn't build anything until you've begun marketing your idea and found enough buyers.
Marketing your business without marketing experience is difficult. There are various outlets and techniques to learn. Instead of figuring out where to start, it's easier to return to your area of expertise, whether that's writing, designing product features, or improving your site's back end. Right?
First, realize that your role as a founder is to market your firm. Being a founder focused on product, I rarely work on it.
Secondly, use these basic methods that have helped me dedicate adequate time and focus to marketing. They're all simple to apply, and they've increased my business's visibility and success.
1. Establish buckets for every task.
You've probably heard to schedule tasks you don't like. As simple as it sounds, blocking a substantial piece of my workday for marketing duties like LinkedIn or Twitter outreach, AppSumo customer support, or SEO has forced me to spend time on them.
Giving me lots of room to focus on product development has helped even more. Sure, this means scheduling time to work on product enhancements after my four-hour marketing sprint.
It also involves making space to store product inspiration and ideas throughout the day so I don't get distracted. This is like the advice to keep a notebook beside your bed to write down your insomniac ideas. I keep fonts, color palettes, and product ideas in folders on my desktop. Knowing these concepts won't be lost lets me focus on marketing in the moment. When I have limited time to work on something, I don't have to conduct the research I've been collecting, so I can get more done faster.
2. Look for various accountability systems
Accountability is essential for self-discipline. To keep focused on my marketing tasks, I've needed various streams of accountability, big and little.
Accountability groups are great for bigger things. SaaS Camp, a sales outreach coaching program, is mine. We discuss marketing duties and results every week. This motivates me to do enough each week to be proud of my accomplishments. Yet hearing what works (or doesn't) for others gives me benchmarks for my own marketing outcomes and plenty of fresh techniques to attempt.
… say, I want to DM 50 people on Twitter about my product — I get that many Q-tips and place them in one pen holder on my desk.
The best accountability group can't watch you 24/7. I use a friend's simple method that shouldn't work (but it does). When I have a lot of marketing chores, like DMing 50 Twitter users about my product, That many Q-tips go in my desk pen holder. After each task, I relocate one Q-tip to an empty pen holder. When you have a lot of minor jobs to perform, it helps to see your progress. You might use toothpicks, M&Ms, or anything else you have a lot of.
3. Continue to monitor your feedback loops
Knowing which marketing methods work best requires monitoring results. As an entrepreneur with little go-to-market expertise, every tactic I pursue is an experiment. I need to know how each trial is doing to maximize my time.
I placed Google and Facebook advertisements on hold since they took too much time and money to obtain Return. LinkedIn outreach has been invaluable to me. I feel that talking to potential consumers one-on-one is the fastest method to grasp their problem areas, figure out my messaging, and find product market fit.
Data proximity offers another benefit. Seeing positive results makes it simpler to maintain doing a work you don't like. Why every fitness program tracks progress.
Marketing's goal is to increase customers and revenues, therefore I've found it helpful to track those metrics and celebrate monthly advances. I provide these updates for extra accountability.
Finding faster feedback loops is also motivating. Marketing brings more clients and feedback, in my opinion. Product-focused founders love that feedback. Positive reviews make me proud that my product is benefitting others, while negative ones provide me with suggestions for product changes that can improve my business.
The best advice I can give a lone creator who's afraid of marketing is to just start. Start early to learn by doing and reduce marketing stress. Start early to develop habits and successes that will keep you going. The sooner you start, the sooner you'll have enough consumers to return to your favorite work.
Jon Brosio
3 years ago
You can learn more about marketing from these 8 copywriting frameworks than from a college education.
Email, landing pages, and digital content
Today's most significant skill:
Copywriting.
Unfortunately, most people don't know how to write successful copy because they weren't taught in school.
I've been obsessed with copywriting for two years. I've read 15 books, completed 3 courses, and studied internet's best digital entrepreneurs.
Here are 8 copywriting frameworks that educate more than a four-year degree.
1. Feature — Advantage — Benefit (F.A.B)
This is the most basic copywriting foundation. Email marketing, landing page copy, and digital video ads can use it.
F.A.B says:
How it works (feature)
which is helpful (advantage)
What's at stake (benefit)
The Hustle uses this framework on their landing page to convince people to sign up:
2. P. A. S. T. O. R.
This framework is for longer-form copywriting. PASTOR uses stories to engage with prospects. It explains why people should buy this offer.
PASTOR means:
Problem
Amplify
Story
Testimonial
Offer
Response
Dan Koe's landing page is a great example. It shows PASTOR frame-by-frame.
3. Before — After — Bridge
Before-after-bridge is a copywriting framework that draws attention and shows value quickly.
This framework highlights:
where you are
where you want to be
how to get there
Works great for: Email threads/landing pages
Zain Kahn utilizes this framework to write viral threads.
4. Q.U.E.S.T
QUEST is about empathetic writing. You know their issues, obstacles, and headaches. This allows coverups.
QUEST:
Qualifies
Understands
Educates
Stimulates
Transitions
Tom Hirst's landing page uses the QUEST framework.
5. The 4P’s model
The 4P’s approach pushes your prospect to action. It educates and persuades quickly.
4Ps:
The problem the visitor is dealing with
The promise that will help them
The proof the promise works
A push towards action
Mark Manson is a bestselling author, digital creator, and pop-philosopher. He's also a great copywriter, and his membership offer uses the 4P’s framework.
6. Problem — Agitate — Solution (P.A.S)
Up-and-coming marketers should understand problem-agitate-solution copywriting. Once you understand one structure, others are easier. It drives passion and presents a clear solution.
PAS outlines:
The issue the visitor is having
It then intensifies this issue through emotion.
finally offers an answer to that issue (the offer)
The customer's story loops. Nicolas Cole and Dickie Bush use PAS to promote Ship 30 for 30.
7. Star — Story — Solution (S.S.S)
PASTOR + PAS = star-solution-story. Like PAS, it employs stories to persuade.
S.S.S. is effective storytelling:
Star: (Person had a problem)
Story: (until they had a breakthrough)
Solution: (That created a transformation)
Ali Abdaal is a YouTuber with a great S.S.S copy.
8. Attention — Interest — Desire — Action
AIDA is another classic. This copywriting framework is great for fast-paced environments (think all digital content on Linkedin, Twitter, Medium, etc.).
It works with:
Page landings
writing on thread
Email
It's a good structure since it's concise, attention-grabbing, and action-oriented.
Shane Martin, Twitter's creator, uses this approach to create viral content.
TL;DR
8 copywriting frameworks that teach marketing better than a four-year degree
Feature-advantage-benefit
Before-after-bridge
Star-story-solution
P.A.S.T.O.R
Q.U.E.S.T
A.I.D.A
P.A.S
4P’s
Ivona Hirschi
3 years ago
7 LinkedIn Tips That Will Help in Audience Growth
In 8 months, I doubled my audience with them.
LinkedIn's buzz isn't over.
People dream of social proof every day. They want clients, interesting jobs, and field recognition.
LinkedIn coaches will benefit greatly. Sell learning? Probably. Can you use it?
Consistency has been key in my eight-month study of LinkedIn. However, I'll share seven of my tips. 700 to 4500 people followed me.
1. Communication, communication, communication
LinkedIn is a social network. I like to think of it as a cafe. Here, you can share your thoughts, meet friends, and discuss life and work.
Do not treat LinkedIn as if it were a board for your post-its.
More socializing improves relationships. It's about people, like any network.
Consider interactions. Three main areas:
Respond to criticism left on your posts.
Comment on other people's posts
Start and maintain conversations through direct messages.
Engage people. You spend too much time on Facebook if you only read your wall. Keeping in touch and having meaningful conversations helps build your network.
Every day, start a new conversation to make new friends.
2. Stick with those you admire
Interact thoughtfully.
Choose your contacts. Build your tribe is a term. Respectful networking.
I only had past colleagues, family, and friends in my network at the start of this year. Not business-friendly. Since then, I've sought out people I admire or can learn from.
Finding a few will help you. As they connect you to their networks. Friendships can lead to clients.
Don't underestimate network power. Cafe-style. Meet people at each table. But avoid people who sell SEO, web redesign, VAs, mysterious job opportunities, etc.
3. Share eye-catching infographics
Daily infographics flood LinkedIn. Visuals are popular. Use Canva's free templates if you can't draw them.
Last week's:
It's a fun way to visualize your topic.
You can repost and comment on infographics. Involve your network. I prefer making my own because I build my brand around certain designs.
My friend posted infographics consistently for four months and grew his network to 30,000.
If you start, credit the authors. As you steal someone's work.
4. Invite some friends over.
LinkedIn alone can be lonely. Having a few friends who support your work daily will boost your growth.
I was lucky to be invited to a group of networkers. We share knowledge and advice.
Having a few regulars who can discuss your posts is helpful. It's artificial, but it works and engages others.
Consider who you'd support if they were in your shoes.
You can pay for an engagement group, but you risk supporting unrelated people with rubbish posts.
Help each other out.
5. Don't let your feed or algorithm divert you.
LinkedIn's algorithm is magical.
Which time is best? How fast do you need to comment? Which days are best?
Overemphasize algorithms. Consider the user. No need to worry about the best time.
Remember to spend time on LinkedIn actively. Not passively. That is what Facebook is for.
Surely someone would find a LinkedIn recipe. Don't beat the algorithm yet. Consider your audience.
6. The more personal, the better
Personalization isn't limited to selfies. Share your successes and failures.
The more personality you show, the better.
People relate to others, not theories or quotes. Why should they follow you? Everyone posts the same content?
Consider your friends. What's their appeal?
Because they show their work and identity. It's simple. Medium and Linkedin are your platforms. Find out what works.
You can copy others' hooks and structures. You decide how simple to make it, though.
7. Have fun with those who have various post structures.
I like writing, infographics, videos, and carousels. Because you can:
Repurpose your content!
Out of one blog post I make:
Newsletter
Infographics (positive and negative points of view)
Carousel
Personal stories
Listicle
Create less but more variety. Since LinkedIn posts last 24 hours, you can rotate the same topics for weeks without anyone noticing.
Effective!
The final LI snippet to think about
LinkedIn is about consistency. Some say 15 minutes. If you're serious about networking, spend more time there.
The good news is that it is worth it. The bad news is that it takes time.
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Zuzanna Sieja
3 years ago
In 2022, each data scientist needs to read these 11 books.
Non-technical talents can benefit data scientists in addition to statistics and programming.
As our article 5 Most In-Demand Skills for Data Scientists shows, being business-minded is useful. How can you get such a diverse skill set? We've compiled a list of helpful resources.
Data science, data analysis, programming, and business are covered. Even a few of these books will make you a better data scientist.
Ready? Let’s dive in.
Best books for data scientists
1. The Black Swan
Author: Nassim Taleb
First, a less obvious title. Nassim Nicholas Taleb's seminal series examines uncertainty, probability, risk, and decision-making.
Three characteristics define a black swan event:
It is erratic.
It has a significant impact.
Many times, people try to come up with an explanation that makes it seem more predictable than it actually was.
People formerly believed all swans were white because they'd never seen otherwise. A black swan in Australia shattered their belief.
Taleb uses this incident to illustrate how human thinking mistakes affect decision-making. The book teaches readers to be aware of unpredictability in the ever-changing IT business.
Try multiple tactics and models because you may find the answer.
2. High Output Management
Author: Andrew Grove
Intel's former chairman and CEO provides his insights on developing a global firm in this business book. We think Grove would choose “management” to describe the talent needed to start and run a business.
That's a skill for CEOs, techies, and data scientists. Grove writes on developing productive teams, motivation, real-life business scenarios, and revolutionizing work.
Five lessons:
Every action is a procedure.
Meetings are a medium of work
Manage short-term goals in accordance with long-term strategies.
Mission-oriented teams accelerate while functional teams increase leverage.
Utilize performance evaluations to enhance output.
So — if the above captures your imagination, it’s well worth getting stuck in.
3. The Hard Thing About Hard Things: Building a Business When There Are No Easy Answers
Author: Ben Horowitz
Few realize how difficult it is to run a business, even though many see it as a tremendous opportunity.
Business schools don't teach managers how to handle the toughest difficulties; they're usually on their own. So Ben Horowitz wrote this book.
It gives tips on creating and maintaining a new firm and analyzes the hurdles CEOs face.
Find suggestions on:
create software
Run a business.
Promote a product
Obtain resources
Smart investment
oversee daily operations
This book will help you cope with tough times.
4. Obviously Awesome: How to Nail Product Positioning
Author: April Dunford
Your job as a data scientist is a product. You should be able to sell what you do to clients. Even if your product is great, you must convince them.
How to? April Dunford's advice: Her book explains how to connect with customers by making your offering seem like a secret sauce.
You'll learn:
Select the ideal market for your products.
Connect an audience to the value of your goods right away.
Take use of three positioning philosophies.
Utilize market trends to aid purchasers
5. The Mom test
Author: Rob Fitzpatrick
The Mom Test improves communication. Client conversations are rarely predictable. The book emphasizes one of the most important communication rules: enquire about specific prior behaviors.
Both ways work. If a client has suggestions or demands, listen carefully and ensure everyone understands. The book is packed with client-speaking tips.
6. Introduction to Machine Learning with Python: A Guide for Data Scientists
Authors: Andreas C. Müller, Sarah Guido
Now, technical documents.
This book is for Python-savvy data scientists who wish to learn machine learning. Authors explain how to use algorithms instead of math theory.
Their technique is ideal for developers who wish to study machine learning basics and use cases. Sci-kit-learn, NumPy, SciPy, pandas, and Jupyter Notebook are covered beyond Python.
If you know machine learning or artificial neural networks, skip this.
7. Python Data Science Handbook: Essential Tools for Working with Data
Author: Jake VanderPlas
Data work isn't easy. Data manipulation, transformation, cleansing, and visualization must be exact.
Python is a popular tool. The Python Data Science Handbook explains everything. The book describes how to utilize Pandas, Numpy, Matplotlib, Scikit-Learn, and Jupyter for beginners.
The only thing missing is a way to apply your learnings.
8. Python for Data Analysis: Data Wrangling with Pandas, NumPy, and IPython
Author: Wes McKinney
The author leads you through manipulating, processing, cleaning, and analyzing Python datasets using NumPy, Pandas, and IPython.
The book's realistic case studies make it a great resource for Python or scientific computing beginners. Once accomplished, you'll uncover online analytics, finance, social science, and economics solutions.
9. Data Science from Scratch
Author: Joel Grus
Here's a title for data scientists with Python, stats, maths, and algebra skills (alongside a grasp of algorithms and machine learning). You'll learn data science's essential libraries, frameworks, modules, and toolkits.
The author works through all the key principles, providing you with the practical abilities to develop simple code. The book is appropriate for intermediate programmers interested in data science and machine learning.
Not that prior knowledge is required. The writing style matches all experience levels, but understanding will help you absorb more.
10. Machine Learning Yearning
Author: Andrew Ng
Andrew Ng is a machine learning expert. Co-founded and teaches at Stanford. This free book shows you how to structure an ML project, including recognizing mistakes and building in complex contexts.
The book delivers knowledge and teaches how to apply it, so you'll know how to:
Determine the optimal course of action for your ML project.
Create software that is more effective than people.
Recognize when to use end-to-end, transfer, and multi-task learning, and how to do so.
Identifying machine learning system flaws
Ng writes easy-to-read books. No rigorous math theory; just a terrific approach to understanding how to make technical machine learning decisions.
11. Deep Learning with PyTorch Step-by-Step
Author: Daniel Voigt Godoy
The last title is also the most recent. The book was revised on 23 January 2022 to discuss Deep Learning and PyTorch, a Python coding tool.
It comprises four parts:
Fundamentals (gradient descent, training linear and logistic regressions in PyTorch)
Machine Learning (deeper models and activation functions, convolutions, transfer learning, initialization schemes)
Sequences (RNN, GRU, LSTM, seq2seq models, attention, self-attention, transformers)
Automatic Language Recognition (tokenization, embeddings, contextual word embeddings, ELMo, BERT, GPT-2)
We admire the book's readability. The author avoids difficult mathematical concepts, making the material feel like a conversation.
Is every data scientist a humanist?
Even as a technological professional, you can't escape human interaction, especially with clients.
We hope these books will help you develop interpersonal skills.
Recep İnanç
3 years ago
Effective Technical Book Reading Techniques
Technical books aren't like novels. We need a new approach to technical texts. I've spent years looking for a decent reading method. I tried numerous ways before finding one that worked. This post explains how I read technical books efficiently.
What Do I Mean When I Say Effective?
Effectiveness depends on the book. Effective implies I know where to find answers after reading a reference book. Effective implies I learned the book's knowledge after reading it.
I use reference books as tools in my toolkit. I won't carry all my tools; I'll merely need them. Non-reference books teach me techniques. I never have to make an effort to use them since I always have them.
Reference books I like:
Design Patterns: Elements of Reusable Object-Oriented Software
Refactoring: Improving the Design of Existing Code
You can also check My Top Takeaways from Refactoring here.
Non-reference books I like:
The Approach
Technical books might be overwhelming to read in one sitting. Especially when you have no idea what is coming next as you read. When you don't know how deep the rabbit hole goes, you feel lost as you read. This is my years-long method for overcoming this difficulty.
Whether you follow the step-by-step guide or not, remember these:
Understand the terminology. Make sure you get the meaning of any terms you come across more than once. The likelihood that a term will be significant increases as you encounter it more frequently.
Know when to stop. I've always believed that in order to truly comprehend something, I must delve as deeply as possible into it. That, however, is not usually very effective. There are moments when you have to draw the line and start putting theory into practice (if applicable).
Look over your notes. When reading technical books or documents, taking notes is a crucial habit to develop. Additionally, you must regularly examine your notes if you want to get the most out of them. This will assist you in internalizing the lessons you acquired from the book. And you'll see that the urge to review reduces with time.
Let's talk about how I read a technical book step by step.
0. Read the Foreword/Preface
These sections are crucial in technical books. They answer Who should read it, What each chapter discusses, and sometimes How to Read? This is helpful before reading the book. Who could know the ideal way to read the book better than the author, right?
1. Scanning
I scan the chapter. Fast scanning is needed.
I review the headings.
I scan the pictures quickly.
I assess the chapter's length to determine whether I might divide it into more manageable sections.
2. Skimming
Skimming is faster than reading but slower than scanning.
I focus more on the captions and subtitles for the photographs.
I read each paragraph's opening and closing sentences.
I examined the code samples.
I attempt to grasp each section's basic points without getting bogged down in the specifics.
Throughout the entire reading period, I make an effort to make mental notes of what may require additional attention and what may not. Because I don't want to spend time taking physical notes, kindly notice that I am using the term "mental" here. It is much simpler to recall. You may think that this is more significant than typing or writing “Pay attention to X.”
I move on quickly. This is something I considered crucial because, when trying to skim, it is simple to start reading the entire thing.
3. Complete reading
Previous steps pay off.
I finished reading the chapter.
I concentrate on the passages that I mentally underlined when skimming.
I put the book away and make my own notes. It is typically more difficult than it seems for me. But it's important to speak in your own words. You must choose the right words to adequately summarize what you have read. How do those words make you feel? Additionally, you must be able to summarize your notes while you are taking them. Sometimes as I'm writing my notes, I realize I have no words to convey what I'm thinking or, even worse, I start to doubt what I'm writing down. This is a good indication that I haven't internalized that idea thoroughly enough.
I jot my inquiries down. Normally, I read on while compiling my questions in the hopes that I will learn the answers as I read. I'll explore those issues more if I wasn't able to find the answers to my inquiries while reading the book.
Bonus!
Best part: If you take lovely notes like I do, you can publish them as a blog post with a few tweaks.
Conclusion
This is my learning journey. I wanted to show you. This post may help someone with a similar learning style. You can alter the principles above for any technical material.
Alexandra Walker-Jones
3 years ago
These are the 15 foods you should eat daily and why.
Research on preventing disease, extending life, and caring for your body from the inside out
Grapefruit and pomegranates aren't on the list, so ignore that. Mostly, I enjoyed the visual, but those fruits are healthful, too.
15 (or 17 if you consider the photo) different foods a day sounds like a lot. If you're not used to it — it is.
These lists don't aim for perfection. Instead, use this article and the science below to eat more of these foods. If you can eat 5 foods one day and 5 the next, you're doing well. This list should be customized to your requirements and preferences.
“Every time you eat or drink, you are either feeding disease or fighting it” -Heather Morgan.
The 15 Foods That You Should Consume Daily and Why:
1. Dark/Red Berries
(blueberries, blackberries, acai, goji, cherries, strawberries, raspberries)
The 2010 Global Burden of Disease Study is the greatest definitive analysis of death and disease risk factors in history. They found the primary cause of both death, disability, and disease inside the United States was diet.
Not eating enough fruit, and specifically berries, was one of the best predictors of disease (1).
What's special about berries? It's their color! Berries have the most antioxidants of any fruit, second only to spices. The American Cancer Society found that those who ate the most berries were less likely to die of cardiovascular disease.
2. Beans
Soybeans, black beans, kidney beans, lentils, split peas, chickpeas.
Beans are one of the most important predictors of survival in older people, according to global research (2).
For every 20 grams (2 tablespoons) of beans consumed daily, the risk of death is reduced by 8%.
Soybeans and soy foods are high in phytoestrogen, which reduces breast and prostate cancer risks. Phytoestrogen blocks the receptors' access to true estrogen, mitigating the effects of weight gain, dairy (high in estrogen), and hormonal fluctuations (3).
3. Nuts
(almonds, walnuts, pecans, pistachios, Brazil nuts, cashews, hazelnuts, macadamia nuts)
Eating a handful of nuts every day reduces the risk of chronic diseases like heart disease and diabetes. Nuts also reduce oxidation, blood sugar, and LDL (bad) cholesterol, improving arterial function (4).
Despite their high-fat content, studies have linked daily nut consumption to a slimmer waistline and a lower risk of obesity (5).
4. Flaxseed
(milled flaxseed)
2013 research found that ground flaxseed had one of the strongest anti-hypertensive effects of any food. A few tablespoons (added to a smoothie or baked goods) lowered blood pressure and stroke risk 23 times more than daily aerobic exercise (6).
Flax shouldn't replace exercise, but its nutritional punch is worth adding to your diet.
5. Other seeds
(chia seeds, hemp seeds, pumpkin seeds, sesame seeds, fennel seeds)
Seeds are high in fiber and omega-3 fats and can be added to most dishes without being noticed.
When eaten with or after a meal, chia seeds moderate blood sugar and reduce inflammatory chemicals in the blood (7). Overall, a great daily addition.
6. Dates
Dates are one of the world's highest sugar foods, with 80% sugar by weight. Pure cake frosting is 60%, maple syrup is 66%, and cotton-candy jelly beans are 70%.
Despite their high sugar content, dates have a low glycemic index, meaning they don't affect blood sugar levels dramatically. They also improve triglyceride and antioxidant stress levels (8).
Dates are a great source of energy and contain high levels of dietary fiber and polyphenols, making 3-10 dates a great way to fight disease, support gut health with prebiotics, and satisfy a sweet tooth (9).
7. Cruciferous Veggies
(broccoli, Brussel sprouts, horseradish, kale, cauliflower, cabbage, boy choy, arugula, radishes, turnip greens)
Cruciferous vegetables contain an active ingredient that makes them disease-fighting powerhouses. Sulforaphane protects our brain, eyesight, against free radicals and environmental hazards, and treats and prevents cancer (10).
Unless you eat raw cruciferous vegetables daily, you won't get enough sulforaphane (and thus, its protective nutritional benefits). Cooking destroys the enzyme needed to create this super-compound.
If you chop broccoli, cauliflower, or turnip greens and let them sit for 45 minutes before cooking them, the enzyme will have had enough time to work its sulforaphane magic, allowing the vegetables to retain the same nutritional value as if eaten raw. Crazy, right? For more on this, see What Chopping Your Vegetables Has to Do with Fighting Cancer.
8. Whole grains
(barley, brown rice, quinoa, oats, millet, popcorn, whole-wheat pasta, wild rice)
Whole-grains are one of the healthiest ways to consume your daily carbs and help maintain healthy gut flora.
This happens when fibre is broken down in the colon and starts a chain reaction, releasing beneficial substances into the bloodstream and reducing the risk of Type 2 Diabetes and inflammation (11).
9. Spices
(turmeric, cumin, cinnamon, ginger, saffron, cloves, cardamom, chili powder, nutmeg, coriander)
7% of a person's cells will have DNA damage. This damage is caused by tiny breaks in our DNA caused by factors like free-radical exposure.
Free radicals cause mutations that damage lipids, proteins, and DNA, increasing the risk of disease and cancer. Free radicals are unavoidable because they result from cellular metabolism, but they can be avoided by consuming anti-oxidant and detoxifying foods.
Including spices and herbs like rosemary or ginger in our diet may cut DNA damage by 25%. Yes, this damage can be improved through diet. Turmeric worked better at a lower dose (just a pinch, daily). For maximum free-radical fighting (and anti-inflammatory) effectiveness, use 1.5 tablespoons of similar spices (12).
10. Leafy greens
(spinach, collard greens, lettuce, other salad greens, swiss chard)
Studies show that people who eat more leafy greens perform better on cognitive tests and slow brain aging by a year or two (13).
As we age, blood flow to the brain drops due to a decrease in nitric oxide, which prevents blood vessels from dilatation. Daily consumption of nitrate-rich vegetables like spinach and swiss chard may prevent dementia and Alzheimer's.
11. Fermented foods
(sauerkraut, tempeh, kombucha, plant-based kefir)
Miso, kimchi, and sauerkraut contain probiotics that support gut microbiome.
Probiotics balance the good and bad bacteria in our bodies and offer other benefits. Fermenting fruits and vegetables increases their antioxidant and vitamin content, preventing disease in multiple ways (14).
12. Sea vegetables
(seaweed, nori, dulse flakes)
A population study found that eating one sheet of nori seaweed per day may cut breast cancer risk by more than half (15).
Seaweed and sea vegetables may help moderate estrogen levels in the metabolism, reducing cancer and disease risk.
Sea vegetables make up 30% of the world's edible plants and contain unique phytonutrients. A teaspoon of these super sea-foods on your dinner will help fight disease from the inside out.
13. Water
I'm less concerned about whether you consider water food than whether you drink enough. If this list were ranked by what single item led to the best health outcomes, water would be first.
Research shows that people who drink 5 or more glasses of water per day have a 50% lower risk of dying from heart disease than those who drink 2 or less (16).
Drinking enough water boosts energy, improves skin, mental health, and digestion, and reduces the risk of various health issues, including obesity.
14. Tea
All tea consumption is linked to a lower risk of stroke, heart disease, and early death, with green tea leading for antioxidant content and immediate health benefits.
Green tea leaves may also be able to interfere with each stage of cancer formation, from the growth of the first mutated cell to the spread and progression of cancer in the body. Green tea is a quick and easy way to support your long-term and short-term health (17).
15. Supplemental B12 vitamin
B12, or cobalamin, is a vitamin responsible for cell metabolism. Not getting enough B12 can have serious consequences.
Historically, eating vegetables from untreated soil helped humans maintain their vitamin B12 levels. Due to modern sanitization, our farming soil lacks B12.
B12 is often cited as a problem only for vegetarians and vegans (as animals we eat are given B12 supplements before slaughter), but recent studies have found that plant-based eaters have lower B12 deficiency rates than any other diet (18).
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