078 - Panpsychism, Unleashing Joy, and Dream Teams - HealthHippieMD Week In Review

NCCIH on Mindfulness and Meditation

I wanted to remind you about the terrific National Center for Complementary and Integrative Health resources. Here is their fact sheet on Mindfulness and Meditation: Meditation and Mindfulness: What You Need To Know | NCCIH

The Dream Team

I thought I'd feature an article on the importance of sleep and athletics with the Super Bowl approaching. The significance of a good night's sleep is often overlooked. However, sleep is vital in enhancing athletes' performance, from boosting muscle repair to strengthening the immune system. This article highlights the crucial connection between quality sleep and athletic success. It explains the different stages of sleep and their impact on physical and cognitive health. Athletes prioritizing sleep can improve speed, accuracy, cognitive skills, and pain tolerance, ultimately gaining a competitive edge. The article also provides practical tips for athletes to optimize their sleep routines, emphasizing that sleep is a performance enhancer. Sleep can give athletes an edge over competitors − but few recognize how fundamental sleep is to performance.

+And if you're curious how exceptionally talented professional athletes are compared to the Average Joe, listen to this podcast (where a journalist went through the NFL combine and was rated against NFL players): People I (Mostly) Admire: 123. Walt Hickey Wants to Track Your Eyeballs.

A Fitness Folly

In The Apple Watch May Have a Calorie Problem, The Atlantic explores the complex relationship between users and their fitness trackers, particularly the notorious red "Move" ring on the Apple Watch. The article delves into the challenges users face in trying to meet daily activity goals set by these devices, revealing the potential pitfalls of relying on them too heavily. The piece highlights the inaccuracy of calorie measurements on fitness trackers and how these devices can sometimes lead users to prioritize external motivation over the intrinsic joy of staying active. Ultimately, it raises thought-provoking questions about the role of technology in shaping our fitness routines.

Edibles vs. Smoking Cannabis

As the popularity of cannabis-infused edibles surges, people are questioning whether they offer a safer alternative to traditional smoking methods. While the answer is not straightforward, experts weigh in on the pros and cons of each. Edibles take longer to kick in, making it easier to overconsume, potentially leading to adverse effects. They can also produce more intense highs. On the other hand, smoking poses respiratory risks due to harmful chemicals in the smoke, though conclusive evidence on lung cancer is lacking. Regardless of the method, cannabis use has some short and long-term health risks, emphasizing the importance of moderation and informed choices. Are Cannabis Edibles Safer Than Smoking? - The New York Times (gift article).

Panpsychism: Is Consciousness Woven into the Universe?

"Somehow, the water of the physical brain is turned into the wine of consciousness." In a thought-provoking article, Dan Falk explores the age-old question of consciousness and its place in the Universe. The article delves into the theory of panpsychism, which suggests that consciousness is an intrinsic component of reality, akin to mass or electrical charge. Scholars gathered at a recent workshop to discuss the idea, highlighting its appeal as a solution to the enigmatic "hard problem" of consciousness. However, critics argue that panpsychism faces challenges, such as the "combination problem" and the dilemma of explaining the consciousness of other beings. The article offers a captivating glimpse into the ongoing debate between panpsychism and alternative views, shedding light on the profound philosophical implications of our understanding of consciousness. Is Consciousness Part of the Fabric of the Universe? | Scientific American.

Nature's Wegovy / Ozempic

The article, A Gastroenterologist Reveals How To Tap Into Your Body's Natural Processes That Inspired Ozempic explores the role of natural gut hormones and healthy food in metabolism and weight loss. It delves into how drugs like Wegovy, Ozempic, and Mounjaro, designed for weight loss and diabetes, mimic natural incretin hormones found in the gut. Specialized gut bacteria help transform undigestible components of food into molecules that regulate appetite and metabolism, emphasizing the importance of a diverse, healthy gut microbiome. These drugs reinvigorate the body's natural systems, making them effective for weight loss and blood sugar control, but lifestyle changes and whole foods are still vital for long-term health.

Snooze Control: How Your Diet Affects Your Sleep Quality

Research suggests that our dietary choices can significantly impact the quality of our sleep. Nutritional epidemiologist Erica Jansen explores the intricate relationship between diet and sleep, highlighting that adherence to nutritional guidelines, such as consuming fruits, vegetables, legumes, and whole grains, can lead to longer and better sleep—furthermore, healthier diets like the Mediterranean and anti-inflammatory are associated with improved sleep quality. While specific foods and nutrients like fatty fish, dairy, and melatonin-rich fruits play a role, the complexity of this relationship remains challenging to unravel. The article also cautions against consuming certain foods and substances that can disrupt sleep, emphasizing the importance of overall dietary patterns and good sleep hygiene practices. One Simple Change to Your Diet Could Help You Sleep Better, Study Finds.

Unleash the Joy

In A Pet Psychologist Reveals How To Give Your Dog The Best Walk of Its Life, , a pet psychologist shares valuable insights into the art of dog walking. Rather than focusing on steps, it emphasizes the importance of time spent outdoors, allowing dogs to engage in their favorite activity: sniffing. Sniffing and marking territory are crucial to a dog's experience, making it a mental exercise as much as a physical one. Rushing through walks or encouraging dogs to hurry up with their business can be detrimental, potentially leading to behavioral problems. By customizing walks to suit each dog's preferences and reframing the experience, dogs and owners can enjoy the best walks of their lives.

Awe

Here is a balanced critique and interview with the author of the book Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.. I'm adding this book to my queue.

066 - Time Poverty, Music as an Analgesic, and Ghosts in the Machine - HealthHippieMD Week In Review

A Ghost in the Machine

In a tale of digital resurrection, Joshua Barbeau, a reclusive writer, finds solace in the AI-driven chatbot Project December. Struggling with the loss of his fiancée, Jessica, he crafts a virtual echo of her using GPT-3's uncanny linguistic prowess. While the A.I. mimics Jessica's essence, it's a poignant reminder that technology can offer a shadow of comfort but not the substance of genuine human connection. In this age of A.I., even the ghosts of our past can send texts, blurring the lines between memory and bytes. (One of the most thought-provoking articles I've read this year.) He couldn't get over his fiancee's death. So he brought her back as an A.I. chatbot.

A.I. Not Ready for Medical Advice

Although A.I. can now pass the U.S. Medical Licensing Exam, the models are not (yet) ready to become your go-to source for medical advice. Two articles drove home the point this week: People Are Using ChatGPT for Nutrition Advice — The Results Are Dangerous and Doctors Wrestle With A.I. in Patient Care, Citing Lax Rules - The New York Times (gift article).

The Heavy Price of Slimming Down

Opinion | Are obesity drugs worth it? - The Washington Post (gift article) examines the economic equation of obesity drugs like semaglutide, marketed as Ozempic and Wegovy. It highlights the drug's potential to reduce obesity-related health costs by mitigating the risks of chronic diseases. However, the article implies skepticism about the cost-effectiveness of such medications, considering their high prices, and questions whether long-term healthcare savings justify the upfront expense. I believe they will, but further analysis and breadth of the pharmaceuticals (such as Mounjaro) are needed.

+And more on the need to further evaluate the impact of these blockbuster drugs: Opinion | Open question for obesity drugs: Will they improve people's health? - The Washington Post. (gift article)

NCCIH on Probiotics

Another excellent evidence-based summary on probiotics: Probiotics: What You Need To Know | NCCIH. See, too, my cautionary tale on the indiscriminate use of probiotics: Are Probiotics Making You Fat? probiotics, prebiotics, and fermented food — HealthHippieMD.

Sweet Sound of Pain Relief

Researchers at McGill University have uncovered a noteworthy connection between music and pain management. In their study, patients donned headphones to listen to their favorite tracks while a thermal simulator applied heat to their forearms. The findings strikingly suggest that the pleasure derived from music may alleviate discomfort to a degree comparable with over-the-counter pain relievers. This research adds a new layer to our understanding of pain perception, hinting at the potent therapeutic potential of personal music choices. Listening to favorite songs can reduce pain as much as Advil, study finds - The Washington Post. (gift article)

Music and Mental Health

"When you join other human beings through music, there's no other experience. I think it completely changes how you think of yourself." Scientists are starting to unravel how music improves our mental health: How Music Therapy Can Soothe Anxiety and Improve Mental Health - The New York Times. (gift article)

Towards a Cuffless Era

Emerging cuffless blood pressure monitors are set to revolutionize health tracking by offering non-invasive, on-demand readings. These devices, which forego the traditional arm cuff, utilize sensors and algorithms to estimate blood pressure from physiological signals. While they promise a more integrated and less disruptive health monitoring experience, their clinical adoption is pending further validation. The accuracy and reliability of these innovative devices must match up to the established standards before they can fully integrate into medical practice and personal health regimes. This New Blood Pressure Monitor Could Radically Shift How We Track Diseases.

Navigating the Storm of Social Anxiety

Social anxiety, a condition affecting over 12% of Americans, is often rooted in the fear of rejection, according to research from George Washington University's Fallon Goodman. Goodman's work in the Emotion and Resilience Lab explores how this fear can lead to severe isolation and increased risks of depression and substance abuse. Contrary to the belief that sufferers prefer solitude, they deeply crave social connections. Goodman's research, which includes a popular TED Talk, uses real-time smartphone data to track emotional responses and aims to foster "social courage." Her findings emphasize the importance of understanding and addressing social anxiety in a world where connection is crucial. Fear of Failing: The Secrets Behind Social Anxiety - Neuroscience News.

Starved for Time

"If you have an hour, how would you spend it? On things you COULD do? Or things you SHOULD do?" Just this week, I shared, with a close friend, an article I wrote on time poverty: Time Poverty: a significant threat to wellness — HealthHippieMD. The very next day, I found an Arthur Brooke's podcast episode in my queue: ‎How to Talk to People: How to Spend Time on What You Value. The podcast is well worth a listen.

The Last Purchase You'll Ever Make

In the melting pot of American death practices, individualism doesn't cease to breathe even as the body does. Diana Blaine reveals a trend where traditional communal death rituals give way to personalized post-mortem adventures. From vinyl records made of ashes to space-bound urns, Americans are increasingly opting for unique, consumer-driven final farewells. This shift mirrors a broader cultural move from the collective to the individual, from earth burials to diamonds made from ashes. Ironically, in the quest to escape the mundane finality of death, these choices still cling to a timeless human desire: to immortalize one's essence, albeit in a consumerist afterlife. American individualism lives on after death, as consumers choose new ways to put their remains to rest.

011 - CVS, Amazon, and the Disruption of Primary Care, Anxiety Inoculants, Wabi Sabi, and AI. - HealthHippieMD Week In Review

Wabi Sabi - An Inoculant for Perfectionism

Perfectionism can have a devastating effect on mental health. The Japanese concept of wabi-sabi can help: Escape the perfectionist trap with the philosophy of "wabi-sabi"

CVS, Amazon, and the Disruption of Traditional Primary Care

Traditional primary care practices and healthcare systems should be quaking in their boots. The article CVS, Amazon Deals Might Be Good for Patients, Bad for Primary Care, gives the good and bad of the disruption of healthcare. We are in the early days of this transformation that will include technology and place a much greater emphasis on preventative care/wellness. Exciting times!

+For some of the challenges, see this article extracted from a recent Harvard Business Review: Amazon's Foray into Primary Care Won't Be Easy "....a fundamental question looms: Can profit-driven entrepreneurship and bottom-up innovation make the U.S. health care system work anywhere nearly as well as those in places like France, Sweden, Norway, Australia, the Netherlands, New Zealand, Germany, and Switzerland? They may be relatively dull, but they keep people healthy at an affordable cost.".

How to be Bold

Anxiety short-circuits many decision-making processes for a wide range of the population. The article How to Be Bold discusses the implications and how to overcome anxiety inertia. Thanks, Laura!

Fasting and Cancer

I am interested in extending lifespan and health span, so I have read many papers on caloric restriction. Fasting to combat cancer is somewhat controversial but gaining momentum. Dr. Michael Gregor over at NutritionFacts has a great series of introductory videos for you:

• Fasting for Cancer: What About Cachexia?
• Fasting Before and After Chemotherapy and Radiation - mostly in vitro (test tube) and pre-clinical (mice).
• A third video, yet to be released, looks at the literature on humans...

+For a decent scientific review on caloric restriction and cancer, see this 2018 paper from Valter Longo's Lab: Starvation, Stress Resistance, and Cancer

Immersive Rights in the Metaverse

The Metaverse, "a broad societal shift in how we engage digital content, going from flat media viewed in the 3rd person to immersive experiences engaged in the 1st person," is coming, ready or not. As with all powerful technologies, we must consider their use and implications. The article The case for demanding "immersive rights" in the Metaverse touches on many of the potential issues. This article reminded me of some of the early warnings on the use and potential abuse of social media.

Immersive Virtual Environments Eases Pain During Hand Surgery

The article, Gaming tech could ease pain during surgery, reports the findings of a recent preliminary study looking at the effects of immersive VR on surgical pain: Virtual reality immersion compared to monitored anesthesia care for hand surgery. Adding this to my reading list.

Life Lessons Gleaned from Free Soloing El Capitan

The advice and life lessons came rapidly in the podcast, How free solo climber Alex Honnold faces fear. The interviewer, Adam Grant, an organizational psychologist at Penn, was positively giddy during the interview. This episode is well worth your time.

Rethinking Alzheimers

Last week I mentioned the re-examination of a foundational paper whose findings have been questioned. That re-examination, coupled with the little to no progress in the prevention or treatment of the disease, has led to renewed interest in alternate theories. The article Alzheimer's Might Not Be Primarily a Brain Disease, examines some of the leading alternate views.

Anxiety Screening Recommended for all Adults

A panel of experts gathered by the U.S. Department of Health and Human Services issued a draft guidance this week recommending all adults 65 and younger are screened for anxiety: Health Panel Recommends Anxiety Screening for All Adults Under 65. One of the issues mentioned is what the U.S. will do with the increased volume of newly diagnosed anxious adults. The mental health infrastructure was inadequate before the pandemic. During the pandemic, the existing volume of patients struggled to find licensed mental health providers. It is unlikely the system will be able to keep up with all the newly diagnosed patients in need of services.

Stool Banking - Your Poop May Hold the Secret to Longevity

As we learn more about the microbiome and the aging process, the two are intertwined--especially around inflammation. Ten years ago, when trying to convince my chairman about the importance of this emerging area, I remember telling him that as we learn how important the microbiome is to health and wellbeing, the inevitable outcome would be the prevalence of personal stool banking. The article Your Poop May Hold the Secret to Long Life focuses on the logistical and ethical questions surrounding storing your stool.

Eric Topol

Eric Topol is constantly tweeting out fantastic resources. My favorite finds from this week:

• Long covid—an update for primary care | The BMJ features a great infographic.
• SARS-CoV-2 infection drives an inflammatory response in human adipose tissue through infection of adipocytes and macrophages | Science Translational Medicine investigates why obesity is a risk factor for severe Covid.
• Multimodal biomedical AI | Nature Medicine covers the promise of artificial intelligence in medicine.

Humans Evolved with their Microbiomes

The gut microbiome plays many vital roles in health and well-being. Humans evolved with their microbiomes, and like genes, gut microbes pass from one generation to the next discusses the co-evolution of humans and their microbial passengers.

The Search for New Pain Medication

The Economist had a great article on the search for new analgesics: Better medicines are needed to relieve pain

Quote of the Week

"Blind belief in authority is the greatest enemy of truth." - Albert Einstein.