095 - Criticism, Landfills, and Tripping with Toad Venom - HealthHippieMD Week In Review

Dream On

Recent research has made significant strides in understanding sleep. Scientists have discovered more about lucid dreaming and how our brains replay memories during sleep. They've shown that sleep deprivation disrupts brain connectivity, impairing learning and emotional regulation. Furthermore, quality sleep is essential in preventing neurodegenerative diseases by clearing harmful toxins. Finally, new treatments like cognitive behavioral therapy for insomnia (CBT-I) are proving effective in enhancing sleep quality. These breakthroughs highlight the critical role of sleep in overall health and cognitive function. These 5 Sleep Science Breakthroughs Might Help You Get Better Rest.

+see also: Why We Sleep: Unlocking the Power of Sleep and Dreams.

Non-Meditative Mindfulness

Ellen Langer is a psychologist at Harvard who studies the mind-body connection. She's published some of the most counterintuitive studies in Social Science. I learned a lot from this podcast about her work and the history and importance of mindfulness. ‎People I (Mostly) Admire: 133. Pay Attention! (Your Body Will Thank You).

Toadally Psychedelic

5-MeO-DMT, a potent psychedelic from the Sonoran Desert toad, is renowned for its rapid, intense effects. While it holds promise for treating mental health disorders like depression and PTSD, its extraction threatens the toad population. Scientists are developing synthetic versions to alleviate this issue and ensure controlled dosing. Research highlights potential therapeutic benefits and the need for cautious, ethical approaches. As interest in psychedelics rises, the balance between medical advancement and environmental conservation remains crucial. The Promise — And Perils — Of 5-MeO-DMT.

+listen also: my favorite story EVER on NPR: The Dog that Loved to Suck on Toads.

Trimming the Fat on Global Obesity

France bucks the global obesity trend, dropping rates from 10.4% in 1990 to 9.7% in 2020. This contrasts starkly with countries like Egypt and the U.S., where rates have more than doubled. The Programme National Nutrition Santé, launched in 2001, is vital to France's success, focusing on improved nutrition and exercise. The initiative includes public campaigns like Manger Bouger, promoting healthier lifestyles. Meanwhile, Germany's obesity rates have plateaued due to a cultural shift towards healthier eating among younger generations. There's no magical cure, but these nations highlight the impact of proactive health policies and lifestyle changes. How is France dodging the global obesity trend?

Oh, Oh, Oh, Ozempic

Ozempic and other GLP-1 agonists, initially designed for diabetes, now offer benefits beyond weight loss, including reduced risk of heart disease and sleep apnea and potentially aiding in conditions like Alzheimer's and fertility issues. These drugs, often termed a "Swiss Army knife" for health, show promise in treating various ailments through mechanisms involving blood sugar control, organ-specific actions, and reduced inflammation. However, distinguishing the direct effects from those related to weight loss remains complex, and ongoing research is crucial to understand and fully utilize these multi-functional medications. Is Ozempic an Obesity Drug, or an Everything Drug? - The Atlantic.

The Dark Side of Plant-Based Diets

Ultra-processed plant-based foods, such as french fries and pastries, are linked to an increased risk of cardiovascular disease, according to a new study in The Lancet Regional Health-Europe. Research involving 118,000 UK adults reveals that while plant-based diets are beneficial, their health advantages vanish when the foods are ultra-processed. These findings suggest that minimally processed plant-based foods significantly lower the risk of fatal and nonfatal cardiovascular events, unlike their ultra-processed counterparts, which strip away essential nutrients and disrupt the food matrix, undermining heart health. These Ultra-Processed Plant-Based Foods Might Increase the Risk For Many Diseases.

Space Oddities

Four private astronauts spent three days in space aboard Inspiration4, experiencing significant, albeit temporary, changes in their bodies and minds. Research revealed cognitive declines, immune stress, and genetic alterations. Despite returning to normal post-mission, these findings highlight gaps in space medicine. The mission's data, stored in the Space Omics and Medical Atlas, is crucial for future space travel. From diverse backgrounds, the astronauts contributed invaluable insights into the physiological impacts of space, setting the stage for more tailored health measures for upcoming private space missions. Four Astronauts Spent 3 Days in Space. Here's What It Did to Their Bodies and Minds. - The New York Times (gift article).

White House Plans Diet for Landfills

The Biden administration introduced a national strategy to combat food waste, aiming to reduce the 30% of the U.S. food supply in landfills. The plan focuses on extending food shelf life, increasing food donations, and promoting composting. Despite these efforts, the strategy needs to include new regulations and catch up to some state and international laws. Key initiatives include research funding, consumer education, and collaboration with farmers and businesses. Critics view the plan as a positive but insufficient first step towards halving food waste by 2030. White House Takes a Tiny Bite From Giant Pile of Food Waste - The New York Times (gift article).

What Children Remember

Happy Father's Day! The Atlantic published a curated list of stories on fathers. I'm working my way through the list. What children remember - The Atlantic.

Criticism: The Gift That Keeps on Giving

In today's feedback-driven world, mastering the art of receiving and giving criticism is essential for personal happiness and professional growth. Criticism, significantly negative, is challenging to accept due to its impact on our brains and emotions. People with low self-esteem or high competitiveness struggle the most. Individuals can thrive by depersonalizing feedback, viewing it as insider information, and using it constructively. Criticism should be given with care, respect, and good intentions, always privately if negative. Embracing these practices can lead to improved well-being and performance. How to Take—And Give—Criticism Well - The Atlantic.

Gut Instincts

Microbiome research has traditionally focused on stool samples, but recent advancements allow scientists to explore the small intestine, revealing critical insights into gut health. The small intestine microbiome plays a crucial role in digestion, metabolism, and immunity. Disturbances in this area are linked to conditions like IBS, SIBO, and Celiac disease. New technologies like camera capsules facilitate better understanding and treatment development. This shift from focusing solely on the colon to including the small intestine promises significant advancements in microbiome medicine and gut health therapies. Poop has been an easy target for microbiome research, but voyages into the small intestine shed new light on ways to improve gut health.

067 - Invisible Wounds, Stellar Departures, and Shakespeare on Sleep - HealthHippieMD Week In Review

Moth Matriarchy

In an unexpected twist of fate, researchers in Japan have stumbled upon a virus that could revolutionize pest control by inducing a matriarchal society in moth populations. This unique virus, discovered within the tobacco cutworm, can eliminate male offspring, resulting in generations of female-only moths. This finding challenges our understanding of viral evolution and offers a promising tool for managing agricultural pests and disease vectors. The discovery, which could have easily fluttered unnoticed, now stands as a beacon of potential in the ongoing battle against crop-destroying insects, highlighting nature's intricate balance of power. Male-Killing Virus Is Discovered in Insects - The New York Times. (gift article)

Diet Debts

The United Nations has published a significant new tally of the world's food system's impact on our health and the planet, a staggering $12.7 trillion annually (about 10% of the world's GDP). The FAO report highlights that the majority of these costs stem from health-related issues due to poor diets leading to obesity and diseases. Environmental impacts follow, with significant disparities between low and high-income countries. The study suggests that better dietary choices, fairer trade practices, and sustainable farming could alleviate these financial burdens. The FAO urges a multifaceted approach involving government policy, consumer behavior, and industry practices to reduce these hidden costs. The World's Broken Food System Costs $12.7 Trillion a Year | WIRED.

Stellar Departures

In an exploration of humanity's final frontier, Their Final Wish? A Burial in Space, (gift article) delves into the lives of individuals who have chosen the cosmos as their final resting place. Contracting with Celestis, a company that offers memorial spaceflights, these seven people have opted to send their ashes or DNA into the vastness of space. Their reasons range from spiritual to pragmatic, with many driven by a lifelong passion for the stars. As traditional earthly bonds loosen, space burials represent a profound acceptance of the unknown, a testament to the human spirit's unyielding curiosity and desire for exploration.

Invisible Wounds: A Closer Look at the Markers of PTSD

How Post-traumatic Stress Disorder Works delves into the harrowing journey of Adam Kelley, a U.S. Army specialist who, despite returning home from Iraq, could not escape the clutches of PTSD, ultimately leading to his tragic suicide 13 years later. PTSD, a mental health condition triggered by traumatic experiences, is characterized by 17 symptoms, including agitation, anxiety, concentration issues, memory problems, depression, and mood swings. These symptoms can manifest in various intensities and are not uniform across all individuals. The article also explores the evolution of PTSD's understanding, from its initial identification in the American Civil War to modern research that includes genetic factors and the importance of social support. It highlights the military's vulnerability to PTSD, given the intense and life-threatening nature of combat experiences. The article concludes with insights into counseling and medication treatments for PTSD, cutting-edge research, and innovative approaches like virtual reality therapy and resilience training for soldiers.

Amazon's One Medical Priming the Market

Amazon is making its primary care boutique clinic, One Medical, cheaper for Prime subscribers. Amazon links One Medical primary care to Prime memberships - The Washington Post. (gift article)

Shakespeare on Sleep

Arthur Brook's article, Five Ways to Make Sure You Get More Sleep, using quotes from Shakespeare, delves into the elusive quest for restful slumber, a journey often hijacked by the mind's nocturnal wanderings. With 15% of American adults struggling to fall asleep, the nation's sleep debt is not just a personal nuisance but a public health concern. Sleep deprivation is linked to a myriad of health issues, from metabolic disturbances to mental health problems like depression and anxiety. The piece underscores the profound impact of sleep on our well-being and happiness, offering practical sleep hygiene tips and advocating for a personalized approach to sleep patterns. It suggests that embracing one's unique sleep rhythm and addressing life's stressors could be the key to unlocking the rejuvenating power of sleep and a happier life.

Mind Matters

Emerging research underscores a significant connection between mental health disorders in later life and an increased risk of dementia. Studies suggest that late-life mental illnesses, such as depression, maybe early indicators of dementia or could exacerbate its onset. While not all late-life psychiatric disorders lead to dementia, the correlation is strong enough to warrant cognitive testing for older adults presenting new psychiatric symptoms. The relationship between early-life mental health issues and later dementia is less definitive, though severe early mental illness does raise dementia risk. Overall, maintaining mental and physical health is emphasized as a preventative measure against dementia. Mental Illness May Affect Dementia Risk, Research Suggests - The New York Times. (gift article)

Psychedelics and Depression: Neuroplasticity without the Trip

Recent insights suggest that the mental health benefits of psychedelics like psilocybin and MDMA may not stem from their hallucinogenic effects. Researchers are now developing non-hallucinogenic variants that target neuroplasticity without the trip, potentially offering depression and PTSD treatments to a broader patient base. These novel compounds could reset emotional control and improve mood without the psychedelic experience by enhancing brain adaptability. This shift could redefine psychedelic therapy, focusing on neuroplastic potential rather than transcendental experiences, and streamline regulatory processes for easier access and research. What If Psychedelics' Hallucinations Are Just a Side Effect? - The Atlantic.

+More on the importance of neuroplasticity in mental health. Neuroscientists are Tantalizingly Close to Mastering How Psychedelics Redesign Our Brains.

Urban Wellness

Urban epidemiologist Tolullah Oni's research underscores a stark contrast in urban living conditions, revealing that affluent neighborhoods often boast better air quality, cooler temperatures, and safer spaces for physical activity. This disparity is critical as urban populations are set to double by 2050. Oni's work emphasizes the need for cities to address these inequalities proactively. The article highlights the importance of urban planning that considers health impacts, equitable access to public spaces, and the role of governments and the private sector in building healthier cities. Where You Live Is As Important As What You Eat | WIRED.

037 - Deep Fakes, Dangerous Cheese, and Astronaut Nutrition - HealthHippieMD Week In Review

The Most Dangerous Cheese in the World

Casu marzu, or "rotten cheese," is a delicacy in Sardinia, Italy. The cheese is also illegal in the U.S. due to food safety laws regarding eating food with insects and parasites. Despite the cheese's legal status, "epicurious" individuals are figuring out ways to give it a try: Would You Eat Casu Marzu, the Illegal Cheese With Maggots?

New Insights into Aging

Research on how stem cells destroy aberrant material offers new insight into the aging process: Stem Cell' Junk Yards' Reveal a New Clue About Aging.

Fighting Antimicrobial Resistance

Another call for the government to reign in the misuse of antibiotics in livestock: To Fight Antimicrobial Resistance, Start with Farm Animals. See my old opinion piece in the Huffington Post on the same topic: Antibiotics, Obesity and You.

How to Detect Lies

"A new study demonstrates that simply focusing on the level of detail in a person's story can be a surprisingly accurate way to detect a lie. The more detail there is, the less likely that a story is fabricated." Here's a simple way to detect lies — that works.

Brain Tempo

A new study out of Australia shows that "Changing between slow and fast integration of information, the brain can flexibly modulate the timescales on which it operates." How the Brain Slows Down When We Focus Our Gaze.

Turning Negative Thinkers Into Positive Ones

The NY Times, back in 2017, published an interesting article on fostering positive emotions. Well worth a (re)read: Turning Negative Thinkers Into Positive Ones. (gift article)

Help, Heard, or Hug?

A simple question can improve the quality of communication in relationships: Helped, Heard, or Hugged? What to Ask When Someone You Love Is Upset. (gift article)

Ghosting Between Friends

Ghosting doesn't just happen on the dating scene. Ghosting by a friend hurts just as much (or more) than that experienced in the apps. What to Do if a Friend Ghosts You. (gift article)

Hibernating Bears

Bears hibernate for a good portion of the year, but unlike other mammals, they don't suffer from blood clots and other cardiovascular problems from their long bouts of inactivity. These scientists are trying to understand why: Hibernating Bears Reveal How to Prevent Blood Clots in Humans.

How to Argue Effectively

Disagreements are inevitable. Here are some strategies to argue more effectively: Harvard negotiator explains how to argue.

Self-Aware Fish

I enjoyed the article, Are Fish Self-Aware? that touches on animal cognition and consciousness. The article also highlights a problem with science and scientific publication: entrenched, dogmatic ideas are defended vehemently by their proponents, even when there is plenty of evidence to refute their beliefs.

Two States Want to Ban Food Additives Linked to Health Concerns

What do Red dye no.3, titanium dioxide, brominated vegetable oil, potassium bromate, and propylparaben have in common? They are all common in certain processed foods and could soon be banned in N.Y. and C.A. The food industry is vehemently opposed: California and New York Could Ban 5 Food Additives Linked to Health Concerns. (gift article)

London Lonely Girls Club

She was lonely. She started a friends club, and 35,000 people joined (gift article) tells the story of how one lonely woman started a club to fight her isolation. Similar groups are emerging throughout the world.

The Positive Side of Anxiety

Anxiety causes much suffering, but there is an upside to worry as well: Positive strengths of having anxiety.

Out-of-this-World Nutrition

Here is an interesting article about the program researching the impact of diet on well-being in space: Diet-Mental Health Relationship in Astronaut Performance.

Deep Fakes in Space

Curious about deep fakes (A.I. generated videos)? To Make a Deepfake is a fascinating video from Scientific American that touches on the technology and its implications using the context of a Richard Nixon speech.

035 - Dumb Questions, Gallows Humor, and Synesthesia - HealthHippieMD Week In Review

In Pursuit of the Perfect Shot of Espresso

Understanding Espresso: A Six-Part Series Explaining What It Takes to Pull the Ideal Shot includes videos on "how to choose the right dose of coffee, ratio between the amount of ground and liquid coffee, brew time, grind size, brew temperature, and pressure."

The Wisdom of Dumb Questions

"Can you explain this to me like I barely know anything about this subject?" Asking "dumb" questions is an effective way to bring out the knowledge of experts: Stop Trying to Ask 'Smart Questions'

Exercise May Counteract the Negative Effects of Too Little Sleep

"a new study suggests that exercise could potentially help counteract the health consequences of not getting a proper amount of sleep." Exercise May Help Counteract the Toll of Poor Sleep, Study Suggests(gift article)

The Science of Habits

Are you trying to develop a good habit or break a bad one? Here are some science-backed tips to help: The science of habits. See also Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones.

Bad Actors of Health Insurance

Here's an article from ProPublica on how commercial health insurers automatically deny claims and how Cigna developed an incentive system that encourages the behavior. How Cigna Saves Millions by Having Its Doctors Reject Claims Without Reading Them

The Strange Benefits of Gallows Humor

"The most surprising result is that subjects which show the highest values with respect to black humor preference … show the lowest values regarding mood disturbance and aggression." Gallows humor: The surprising benefits of dark laughter

Cockroaches Diminishing Sweet-Tooth

Here is an interesting article about the cat-and-mouse game of cockroaches and human endeavors to eliminate them: Cockroaches have outsmarted us again

Aging and Microgravity

Microgravitational environments have all sorts of effects on the body. These scientists are trying to unravel the impact of space travel on aging: New Study Suggests One Aspect of Space Travel Can Accelerate Aging

Science-Backed Approaches to Depression

The incidence of depression increased during the pandemic. Here are some science-backed tips for combatting the blues: These Science-Backed Strategies Can Help "Hard to Treat" Depression

Measuring Fitness Minimizing Attention to Weight

Here are some factors to focus on instead of the scale: How Fit Are You? 3 Ways to Measure Without Focusing on Weight - The New York Times

Multiple Sclerosis: What the Science says about Complementary Approaches

The National Center for Complementary and Integrative Health published a great resource : Multiple Sclerosis and Complementary Health Approaches: What the Science Says

Friendship Recession

Americans without friends have increased by 250% in recent years. Lacking friends is as bad as smoking more than a dozen cigarettes daily. BigThink tackles the phenomenon: The friendship recession - Big Think

A Doctor's Experience with Ozempic

I read an interesting article by a physician who hopped on the glucagon-like peptide 1 (GLP-1) receptor agonist train--the weight loss drug taking the world by storm: What's It Like to Take Ozempic? A Doctor's Own Story

American Heart Association's Life's Essential 8

The AMA published a study looking at eight lifestyle factors and their association with life expectancy and chronic disease: Life's Essential 8: Higher Scores Extend Health Span

Ultra-processed Food and Cancer Risk

"A new analysis suggests that replacing even a small amount of ultra-processed foods with an equal amount of minimally processed options may reduce certain cancer risks." Ultraprocessed Foods and Cancer: Small Changes May Lower Risk

The Power of Walking

The NY Times had an ode to walking: Opinion | Whatever the Problem, It's Probably Solved by Walking (gift article)

How to Tell If Your Brain Needs a Break

We all suffer from brain slumps that impact our ability to do quality work. This is what to do when you're in one: How a Brain Break Can Increase Focus and Productivity

Synesthesia

What do Billy Joel, Billie Eilish, and Vincent van Gogh have in common?-They all experience(d) music in colors. Big Think explores the phenomenon of synesthesia: Billie Eilish, van Gogh, and the trippy science of synesthesia

019 - Farmaceuticals, Psychobiotics, and Darwinian Medicine - HealthHippieMD Week In Review

Psychobiotic Diet

The article, This diet helps your mental health by boosting your gut health, discusses food to improve mental health. Psychobiotics and nutritional psychiatry are fields in their infancy, but you're going to hear more and more about the role of food on stress, anxiety, and depression.

YAMS and Sweet Potatoes

Yams and sweet potatoes are NOT the same things. But in the U.S., the names are used interchangeably. Here's the story: What's the Difference Between Sweet Potatoes and Yams?

What Are Sugar Alcohols

Sugar alcohols are in many of today's processed foods. What are they? Sugar Alcohols Are in Many Sugar-Free Foods. What Are They? (gift article)

Darwinian Medicine, Evolutionary Psychiatry

What if illness is not a disease but an adaptation to evolutionary pressures? The provocative article Evidence grows that mental illness is more than dysfunction discusses a controversial way of reframing our thoughts about mental illness.

Humor: An Essential Life Skill

Why a good sense of humor is an essential life skill has a lot to say about the importance of humor in your personal and professional lives.

The Formula for Happiness

"What we think it is about is an attachment to another person. And a sense that another person is there for you, particularly when you need them. We think of relationships as safety nets, as stress regulators." There are many important insights in this podcast/transcript from Arthur Brook's How to Build a Happy Life. A New Formula for Happiness

Pursuing Happiness in All the Wrong Places

More Arthur Brooks. Before he taught at Harvard and wrote publicly about happiness, he led a well-known conservative think tank. The article, America Is Pursuing Happiness in All the Wrong Places, adapted from his November remarks at the Irving Kristol Award & Annual Dinner, is packed with wisdom. Although I am not a conservative, and despite some of the political overtones of the article, his words spoke deeply to me.

Farmaceuticals

Antibiotic resistance is an increasing problem across the world. Here is an article about a new antibiotic isolated from potatoes, incredibly potent against certain types of fungus: New antibiotic found in potato bacteria

Lucid Dreaming

Scientists are studying the phenomenon of lucid dreaming. Lucid Dreaming Is a Mystery We're Starting to Crack is focused on the quality of sleep during lucid dreaming.

Gut Microbiome and Prosocial Behavior

Scientists are studying the role of gut bacteria and the gut-brain axis in prosocial behavior. In a preclinical study with implications for neurodevelopment issues, Researchers found Zebra Fish lacking a gut microbiome are less social and have different brain structures than peers who had normal gut flora. Specifically, the lack of bacteria influenced the microglia of Zebra Fish brains and led to structural changes. It will be interesting to see if a similar phenomenon exists in mammals, especially humans.

Wasted Healthcare Spending

It's conceivable that half of the healthcare dollars are wasted. A small portion of the total, a mind-numbing $160 billion, is attributed to absenteeism-not showing up for appointments. According to the article, A big source of wasted healthcare spending is your fault, one in four appointments is missed. I will track down the NEJM article mentioned, although I'm sure it will raise my blood pressure.

Mindfulness vs. Anti-Anxiety Medications

A recent paper compared Mindfulness-Based Stress Reduction (MBSR) to the medication escitalopram's (Lexipro's) ability to reduce stress. Mindfulness meditation may be just as effective as anxiety medication reports the study, published in JAMA Psychiatry. Although 45 minutes of daily mindfulness practice may not be practical for everyone (I usually only do 15-20 minutes), the paper indicates that cultivating mindfulness should be more widely taught (and prescribed).

+See also my lecture on mindfulness/meditation: Mindfulness-The Basics

More Bugs in Space

Knowledge of what happens to microbial life inside and outside the body while in space is important to understand as we contemplate missions to Mars and beyond. Scientists are struggling to figure out how space transforms our gut microbiome is an overview of the emerging science.

Bed Habits

Is Falling Asleep to TV So Bad? An Investigation is an entertaining article written about an insomniac's immersion into the science of sleep.

How to Recognize and Treat Your Pet's Anxiety

Pet anxiety is quite common. Here is an article to help you decode your pet's behavior and some ideas for treating their anxiety: Puppies on Prozac: How to Handle Your Pet's Anxiety.

Do Something Boring, Yet Engaging to Boost Your Creativity

How to unblock your creativity: Scientists say this bad habit can help is an interesting article on how to boost your creativity and get over mental blocks.

Cannabinoids and Opioids for Pain Relief

Cannabis for pain: A scientist reveals how weed activates our body's opioid system is an overview of work to decode these two substances that might safely work together to alleviate pain.