Have you ever wondered what happens to your brain when you meditate? I am not talking about all these benefits of meditation. No, I am talking about what is happening at the VERY moment of meditation. From the first moment of sitting down and closing your eyes to that peaceful moment in which you are finally in flow, fully present! Well, the keyword here is brain waves.
During meditation, there are observable changes in brain wave patterns, which reflect alterations in brain activity. You see, throughout meditation, your brain undergoes several stages. And, what is the critical characteristic of those stages? Brain waves!
But before we investigate meditation brain waves, let us prepare the ground.
What Are the Brain Waves?
Brain waves are rhythmic patterns of electrical activity generated by the brain. The synchronized activity of large groups of neurons within the brain can produce these electrical signals. Brain waves are measured using electroencephalography (EEG), or other neuroimaging techniques.
Complicated, huh? Well, let’s make it simpler. Imagine your brain is like a big orchestra. Each musician (or neuron) in the orchestra plays their instrument (send electrical signals). However, when many musicians play in a coordinated way, they create music (or brain waves). These brain waves are like different types of music, each with its own rhythm and style, depending on what the brain is doing at that time. So, you can imagine brain waves as music played by lots of neurons in your brain.
Types of Brain Waves
There are several types of brain waves, each associated with different mental states, activities, and levels of consciousness. We can categorize the brain waves into five main frequency bands:
Delta Waves (0.5-4 Hz): Delta waves are the slowest brain waves typically observed in deep, dreamless sleep. They typically exist in restorative sleep, bodily healing, and unconscious functions.
Theta Waves (4-8 Hz): Theta waves are present during light sleep, deep relaxation, and the early stages of meditation. They are also associated with creative thinking, daydreaming, and accessing the subconscious mind.
Alpha Waves (8-13 Hz): Alpha waves are associated with a state of relaxed alertness. They are often observed when you close your eyes and become less engaged with external stimuli. Hence, these are the waves that usually exist during meditation or other mindfulness practices. Alpha waves are also behind the “flow state”.
Beta Waves (13-30 Hz): Beta waves are linked with active, alert, and analytical thinking. They dominate during normal waking consciousness. The brain uses beta waves during engagement in cognitive tasks, problem-solving, and decision-making.
Gamma Waves (30-100 Hz): Gamma waves are the fastest brain waves and are associated with heightened perception, learning, and consciousness. They are often present during moments of insight, and deep focus. Also, experienced meditators are very likely to run into gamma waves. (check the study here)
Each brain wave represents a different mental state!
Apparently, each of these brain wave frequencies corresponds to different mental states and cognitive processes. The brain continuously produces a combination of these waves. Their prevalence can change depending on your activities, emotions, and level of relaxation or alertness.
For instance, during a typical day, your brain may shift between beta waves when actively working, alpha waves during a relaxed break, and delta waves during deep sleep.
Now, having said that it’s time to cut to the chase!
Brain Waves During Meditation – Time To Use A Monitoring Device?
As it happens during a typical day, similarly throughout meditation the brain undergoes several distinct changes and processes. These changes occur gradually as you enter deeper meditative states and can vary depending on the specific meditation technique practiced.
Brain Waves During Meditation
1. Initial Relaxation
At the beginning of meditation, as you sit or lie down in a comfortable position, the brain starts to relax. This initial relaxation is associated with a decrease in beta brain waves. Remember beta waves are present in active and analytical thinking. So, as your mind shifts away from external distractions, beta waves decrease.
Beyond that, a recent study suggests that these neurocognitive effects of meditation training can extend past the practice. More particularly, after 3 months of focused attention meditation, the participants showed reduced beta frequency waves during eyes-closed rest. A reduction that mirrored the proportional decrease during meditation.
2. Transition to Alpha State
As you continue to focus your attention on a chosen object (e.g., your breath, a mantra, or a visualization), you enter an alpha brain wave state. It is now shown that there is an increase in these low-frequency waves during meditation. Alpha waves are associated with relaxed alertness. This shift indicates that your mind is becoming less active in terms of everyday thoughts and external stimuli.
Alpha waves act as a bridge between your conscious thought and the subconscious mind. Their presence is also linked to reduced stress and anxiety.
3. Increased Theta Waves
With deeper meditation, especially in practices involving concentration or visualization, you may experience increased theta brain waves. Theta waves are associated with deep relaxation, creativity, and access to the subconscious mind. This state is often described as a “dream-like” or trance-like state.
4. Occasional Gamma Waves
While less common, some studies have reported increased gamma wave activity during deep meditation, particularly in experienced practitioners. Gamma brain waves (30-100 Hz) are associated with heightened perception and you will be very lucky if you experience it.
5. Synchronization of Brain Activity
Meditation tends to synchronize brain wave activity across different regions of the brain. This synchronization enhances mental clarity, focus, and cognitive functioning. It promotes a sense of unity and coherence within the brain.
Meditation Brain Waves Outcome
As a result of these brain activities, more things are happening.
Reduced Activity in Default Mode Network (DMN): The DMN is a network of brain regions associated with self-referential thoughts, mind-wandering, and daydreaming. During meditation, activity in the DMN tends to decrease, leading to a reduction in rumination and a shift away from a self-centered perspective.
Activation of Other Brain Regions: Depending on the type of meditation, different brain regions may become more active. Increased prefrontal cortex activity, associated with attention and self-regulation, is often observed during mindfulness meditation. Compassion meditation can activate brain regions associated with empathy and social connection.
Altered Perception of Time: During deep meditation, some individuals report a distorted sense of time, where minutes can feel like hours. This subjective experience is related to changes in how the brain processes time perception.
Enhanced Awareness: As you progress in meditation, you may experience heightened awareness and a deeper sense of presence. This is often associated with a quiet mind, reduced mental chatter, and a profound sense of the present moment.
Researchers use EEG and other neuroimaging techniques to study these brain wave patterns and their relationship to various aspects of cognition, emotion, and consciousness. Understanding brain waves helps scientists and clinicians investigate conditions such as sleep disorders, epilepsy, and cognitive impairments.
The fascinating thing is that now these kinds of devices are available for use in the comfort of one’s own home!
“Am I even doing this right?”… while in your meditations?
“Am I even doing this right?” It’s a question that often sneaks into our heads during meditation, like an unwelcome guest at a peaceful gathering. We start to doubt ourselves, and wonder if we’re somehow missing the mark in our quest for mindfulness. But let me tell you something: there’s no one-size-fits-all answer to that question. Meditation is as unique as you are. It’s not about a rigid set of rules; it’s about your journey toward inner peace, a path that’s beautifully messy and filled with self-discovery. So, when you catch yourself pondering this question, don’t fret. Be gentle with your chosen meditation method, and remember, there’s no ‘perfect’ way to do it. It’s your way.
Now, if you’re looking to take your practice to the next level, consider meditation devices that can track your brain waves. These tools can help you better understand your mental states during meditation, providing immediate bio-feedback.
From my personal experience, these devices can be game-changing for your meditation practice.
The Best Monitoring Device of Brain Waves to Optimize Meditation
EEG, PPG, accelerometer, and gyroscope sensors and tech
Overnight sleep tracking and insights, smart-fade technology (my best part)
Ultra comfortable fabric band
10 hour continuous battery life
Weighs in at just 41g
Compatible with the free Muse app, plus unlock more content. Plus, the ability to pair with your favorite external apps with a premium app subscription.
Price: 399.99 USD
Muse 2 Headband: For Meditation Brain Waves Monitoring (and more!)
EEG, PPG, accelerometer, and gyroscope sensors and tech
Flexible polycarbonate and silicone band
5 hour continuous battery life
Weighs in at only 51g
Compatible with the free Muse app, plus unlock more content. Plus, the ability to pair with your favorite external apps with a premium app subscription.
So, if you’re ready to take your meditation to the next level, go with the game-changer: Muse.
Giving you real-time biofeedback on your meditations so you can bring your attention back to the present moment when your mind starts to wander.
Plus, it’s travel-friendly and super user-friendly. So, while there’s no “right” way to meditate, Muse can be the trusted companion that amplifies your mindfulness journey.
Disclaimer: The article contains affiliate links, which means that if you purchase something after clicking on this link, we’ll probably earn a few bucks from it. However, keep in mind that we suggest only products that we use and deserve our recommendation. This is the only way you can support our efforts to stay on track for seeking a better life, backed by science.But, please advise your physician before you make any adjustments to your habits, diet, and or supplementation.
In the busy modern world, meditation has come out as a potent tool for achieving not only inner serenity but also remarkable success. This ancient practice has found its way into the routines of countless individuals, particularly among the ranks of high achievers. We have all heard so many stories of CEOs, artists, athletes, successful authors, and visionaries who credit their mindfulness practice, often centered around meditation, as a secret behind their achievements and well-being. So, we wanted to investigate the benefits of meditation, always backed by science.
But first things first!
Meditation: Definition and History
The word ‘Meditation’ stems from a Latin term, ‘Meditatum’, which means ‘to ponder’. It is used to define any practice that involves focusing the mind on a specific object, thought, or activity to attain a psychologically and emotionally relaxed state of mind.
According to the American Psychological Association, meditation is defined as; [1]
“A profound and extended contemplation or reflection in order to achieve focused attention or an otherwise altered state of consciousness and to gain insight into oneself and the world.”
You will be surprised to know that the discipline of meditation is 2600 years old. People have been practicing it way before the birth of modern civilization. [2] Once used by Buddhists solely for deepening their understanding of the sacred and mystical forces of life, meditation has now become one of the most commonly performed exercises for reducing stress and relaxing the body and mind.
The popularity has tremendously risen over the past couple of decades with the recent surge in research in the discipline of meditation. People are now opening their minds to meditative practices that were once deemed useless by most.
According to an estimate, the number of people practicing meditation has increased more than three times since the year 2012. Currently, 200 to 500 million people around the globe meditate daily. [3] It has become the second most popular and commonly practiced mind and body relaxing activity in the United States, the first being yoga. [4]
Scientific Research on Meditation
Thanks to modern research which has unveiled many surprising facts and remarkable benefits of meditation along with the science behind it. The benefits of meditation are not just limited to psychological stress reduction. Surprisingly, there is a wide range of advantages. From improving sleep quality to augmenting memory and concentration, from reducing blood pressure to slowing down the aging process and delaying the onset of neurodegenerative diseases.
Benefits of Meditation, Backed by Science
As you can imagine, this article talks about some of the great benefits of mindfulness practices, such as meditation, and how science explains them.
Benefit No.1: Stress Reduction
One of the most common reasons why most people fall into meditation is stress reduction. According to a study published in the Journal of Occupational and Environmental Medicine, mindfulness meditation can decrease work-related stress by up to 31%. [5]
Even a 2016 study conducted in Southern California, has demonstrated that meditation is equally effective in decreasing stress and depression as vacations; yet the effects are surprisingly longer-lasting. People who meditate continue to observe reduced stress levels for months.[6]
So, how does meditation help with stress?
Usually, mental and physical stress is caused by a stress hormone released in our bodies, known as cortisol. The hormone in turn induces the production of inflammatory chemical mediators which cause fatigue, sleep problems, and other symptoms of anxiety and depression.
An 8-week clinical trial of mindfulness-based stress reduction interventions has shown that practicing meditation inhibits these inflammatory responses and helps in alleviating stress-related symptoms. [7]
Benefit No.2: Memory and Cognition Enhancement
The benefits of meditation are far-reaching and memory enhancement is yet another one of these fringe benefits. People who meditate have reported a marked improvement in their recall abilities.
Besides, this mindfulness drill also enhances various cognitive functions of the brain, including executive control, emotional regulation sustained attention, etc.
These benefits have been attributed to the changes in the brain structure mediated by meditative practices.
Researchers from Harvard Medical School conducted a study to compare the brains of people who meditate for at least 30 minutes daily with those who did no such activities. Only after eight weeks, they noticed that the individuals who practiced meditation had a significant increase in the grey matter in the hippocampus region.
And this is the very area of the brain that plays a major role in the memory and learning processes. [8]
Similarly, another study reported an increased thickness of the cortical areas of the brain responsible also for memory and cognition. [9]
In a world of endless choices, so many people stood at the crossroads of indecision, unable to pick between pizza or sushi for dinner. Well, good news! It seems that people who find it difficult to make decisions can also benefit from meditation.
In 2012, a group of researchers from the University of California found a positive correlation between brain gyrification and the number of meditation years. In simple words, they observed an increased number of folding (gyri) in the brain cortex of the people who meditate regularly.
These folds increase the surface area of the brain and are believed to enhance the processing of neural information rendering better thinking and decision-making abilities to the individual. [10]
Benefit No.4: Improving Sleep Quality
Meditation can also help in getting control over the jumbled and racing thoughts which often lead to sleep problems or insomnia. It also mediates a relaxation response in the body which creates a state optimal for sleep induction and good quality sleep.[11]
A 2015 study published in the JAMA Internal Medicine analyzed the effects of meditation on sleep. Participants who underwent sessions of meditative interventions for 6 weeks had a relatively better sleep quality and experienced fewer symptoms of insomnia and daytime fatigue as compared to those in the control group. [12]
Benefit No.5: Reduction in Blood Pressure
You might have heard your doctor saying to modify your lifestyle habits for better control of hypertension. Meditation is one of the excellent and highly effective practices in this regard.
A randomized clinical trial has demonstrated that three months of regular meditation caused a significant reduction in both systolic and diastolic blood pressure of the participants and they were able to reduce the dosage of their anti-hypertensive medications. [13]
Experts attribute these effects to the release of nitric oxide in the body which is a potent vasodilator. It dilates the blood vessels, and therefore, helps in decreasing blood pressure. [14]
Benefit No.6: Relief from Chronic Pain
Another amazing benefit of meditation is the chronic pain relief. The perception of pain is somehow interconnected with our mind. Although both meditators and people who do not meditate experience the same course of pain, the tolerance and ability to cope with pain are significantly higher among meditating individuals.
It calms down the somatosensory areas of the brain cortex responsible for pain perception. Therefore, makes you less sensitive to pain. [15]
Even some researchers from Wake Forest Baptist University have claimed that the pain-relieving effects of meditation are greater than those of morphine. Participants reported a 40% reduction in pain intensity and a 57% decrease in discomfort after meditation. Morphine only resulted in a 25% decrease in pain! [16]
Benefit No.7: Slowing Down the Aging Process
Although it seems unreal meditation also helps in slowing down the aging phenomenon. There is growing evidence that regular meditation can decrease the pace of senescence at the cellular level.
During cell division, a part of telomeres, DNA, and protein caps which protect the chromosomes, is lost. So, with each subsequent replication of chromosomes, there is a shortening of these telomeres until the time when the cell is no longer able to divide further. This causes cellular senescence and ultimately the cell dies resulting in many age-related phenomenons.
Several factors have been recognized to accelerate this shortening of telomeres, and chronic stress is one of the main reasons.
A 12-week prospective study has claimed that meditation not only lowers the cardinal biomarkers of cellular aging but also increases the activity of the telomerase enzyme which rebuilds the telomeres and increases their length. These results suggest the clinical applicability of meditation in reducing the rate of structural and functional decline with aging. [17]
Delay in the Onset of Neurological Diseases
Aside from its mind-relaxing benefits, meditation can also help shield the brain from age-related decline by maintaining its structure and functions.This eventually stops or delays the onset of several psychological and neurological diseases, like dementia and Alzheimer’s. [18]
The benefits and potential uses of meditation are far-reaching and it is difficult to cover each one of them in detail in a single piece of writing. Some other benefits of meditation are listed below. It;
Prolongs attention span
Enables better control over emotions
Improves self-awareness
Alleviates the symptoms of post-menstruation syndrome in women
Helps children with ADHD and autism
Provides relief from symptoms associated with cancer
Boosts immunity
Increases sex drive and libido – etc
Takeaway
In today’s fast-paced world, meditation is a timeless practice backed by scientific evidence that offers numerous benefits. From stress reduction to enhancing memory, empowering decision-making, improving sleep quality, lowering blood pressure, and even alleviating chronic pain, meditation proves its versatility in promoting well-being. Moreover, it holds the potential to slow down aging at the cellular level and delay the onset of neurological diseases.
With countless high achievers incorporating mindfulness meditation into their routines, it’s clear that meditation is key to both well-being and remarkable success. And the science behind mindfulness meditation approves this.
So, take a moment to ponder the profound benefits of meditation, and consider making it a part of your daily life.
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In an era where information is just a few clicks away, the internet has become a go-to resource for various aspects of life, including health concerns. It’s no surprise that individuals turn to the internet, including online symptom checkers, for swift answers to health concerns. But have you ever wondered about the risks and limits that come with online medical diagnosis?
Google searches have become synonymous with self-diagnosis, with many individuals turning to search engines to understand their health symptoms and seek medical advice.
However, recent research sheds light on a crucial concern: the reliability of online symptom checkers, often referred to as “Dr. Google.”
Risks and Limits of Online Medical Diagnosis – The Research
A study conducted by Edith Cowan University examined 36 international mobile and web-based symptom checkers, revealing that these tools are accurate in providing the correct diagnosis as the first result merely 36% of the time. Even when considering the top three results, the accuracy rate only slightly improves to 52%.
While the allure of quick answers to health questions is undeniable, this research highlights the potential risks associated with relying solely on online symptom checkers for medical guidance. Indeed online medical diagnosis might have significant risks that we should consider.
The Dangers of Cyberchondria
Online symptom checkers, while easily accessible and convenient, may foster a phenomenon known as “cyberchondria.” This term refers to the tendency of individuals to become overly anxious and concerned about their health due to information obtained from online sources. Michella Hill, the lead author of the study, points out that these platforms might provide a false sense of security.
While it’s common to turn to the internet at the first sign of discomfort, these tools cannot comprehend an individual’s complete medical history, other symptoms, or contextual factors.
As a result, relying on their advice may lead to incorrect self-diagnoses, unnecessary panic, or, conversely, underestimating the seriousness of a condition.
The Limits and Risks of Online Symptom Checkers
The study’s findings emphasize that online symptom checkers are not equipped to replace professional medical expertise. Their algorithms rely on the user to list symptoms before generating possible diagnoses.
Indeed this approach might work for straightforward cases, but it falls short when confronted with complex medical conditions that require a holistic understanding of an individual’s health history.
Moreover, the accuracy of advice on when and where to seek healthcare was only around 49%, indicating that even in terms of healthcare recommendations, these tools may provide inaccurate guidance.
Triage Advice and Its Role
Interestingly, the research found that triage advice – guiding users on the urgency of seeking medical care – was relatively more accurate compared to diagnoses. When it came to emergency and urgent care cases, the advice was appropriate about 60% of the time. However, for non-emergencies, this accuracy dropped to 30-40%.
Although being cautious can prevent harm, the study indicates that it can also lead to unnecessary visits to emergency departments, which can strain the healthcare system.
A Balanced Approach
Despite their limitations, online symptom checkers can still play a role in healthcare. The study proposes that these platforms can offer supplementary information to individuals after they have received an official diagnosis. This could help patients better understand their condition and treatment options.
Additionally, during situations like the COVID-19 pandemic, these tools have been utilized effectively by healthcare organizations. For instance, the UK’s National Health Service has employed symptom checkers to monitor symptoms and identify potential outbreak areas.
The Need for Quality Control:
One of the study’s key concerns revolves around the lack of government regulation, data assurance, and transparency associated with online symptom checkers. The absence of precise validation mechanisms raises questions about the reliability of the data used by these platforms.
Moreover, many international sites do not include illnesses that are specific to certain regions, potentially leading to inaccuracies in diagnosis or recommendations.
Takeaway: Avoid Dr. Google!
In conclusion, while the internet has revolutionized access to information, it is imperative to exercise caution when seeking medical advice online. Relying solely on online symptom checkers for diagnoses and healthcare recommendations can be risky.
These tools lack the ability to account for an individual’s complete medical history and contextual factors.
As you can see online medical diagnosis has its significant risks and limits.
Hence, although they can offer additional information following an official diagnosis, it is very important to prioritize professional medical expertise.
In the digital age, informed health decisions should balance the convenience of online resources and the irreplaceable insights offered by trained medical professionals.
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Ever felt like your brain took a vacation without you? That’s brain fog; a state of mental confusion and forgetfulness. But fear not, because, amidst this cognitive fog, a glimmer of hope emerges: nootropics, a potential path to clear skies and sharpen thinking. Let’s check if indeed nootropics can help with brain fog!
But first things first!
What Does Brain Fog Feel Like?
Brain fog refers to a subjective feeling of ‘mental cloudiness‘. People experiencing brain fog often describe difficulty in concentrating, thinking clearly, and remembering things. It can feel like mental fatigue or haziness, making it hard to perform tasks that require focus and mental clarity.
Brain fog is not a medical condition in itself, but rather a group of symptoms of other conditions:
Difficulty Concentrating: People experiencing brain fog often find it hard to focus on tasks.
Memory Problems: Short-term memory can be affected, making it difficult to remember recent events or conversations.
Lack of Mental Clarity: There’s often a sense of mental confusion, making it hard to think clearly.
Fatigue: Feeling tired or having low energy levels is common, even after a good night’s sleep.
Slow Thinking: Processing information can feel more challenging than usual.
What Causes Brain Fog?
Sleep Deprivation: Not getting enough sleep can significantly contribute to brain fog.
Stress: High levels of stress or chronic stress can impact cognitive functions.
Diet: Poor diet, or specific food sensitivities, can affect mental clarity.
Hormonal Changes: Fluctuations in hormones, such as during pregnancy or menopause, can induce brain fog.
Medications: Certain medications can have side effects that include brain fog.
Medical Conditions: Conditions like fibromyalgia, chronic fatigue syndrome, depression, and others are often associated with brain fog.
Substance Use: Alcohol, drugs, and even caffeine (excessive use) can contribute to brain fog.
How can I clear my brain fog?
Improving sleep, managing stress, exercising, and maintaining a healthy diet can help. Staying hydrated is also important for overall brain health.
Still, you don’t remember where you put your keys last night, but you wanna be Einstein?
Well, it turns out there’s a colorful array of pills claiming to turn your brain into a turbocharged beast. These compounds are known as nootropics or smart drugs. Supplements that are claimed to have cognition-enhancing effects.
What are Nootropics?
Nootropics are a group of substances that can activate and improve cognitive functions including learning, thinking, memory, etc. [1]
There are several types of nootropics, ranging from dietary supplements to prescription drugs. The nootropic aisle has everything from caffeine (yeah, that’s right, your morning brew) and nicotine (yup, that stuff smokers love) to fancier-sounding substances like L-Theanine, and even prescription drugs like Modafinil.
What Can Nootropics Do?
Nootropics provide the following potential benefits among users;
Improve memory
Increase focus and attention
Boost mental performance
Provide neuroprotection
Elevate mood
Enhance creativity and problem-solving skills
Hell, they probably claim to make your coffee taste better too.
Some common over-the-counter nootropics are listed below;
Caffeine: A stimulant found in coffee, tea, and energy drinks, known to improve alertness.
Nicotine: Though commonly associated with tobacco, nicotine’s cognitive effects have been studied.
L-Theanine: An amino acid found in tea, sometimes paired with caffeine for synergistic cognitive benefits.
Omega-3 fatty acids: Known for their overall health benefits, these fatty acids may also impact brain function.
Creatine: A popular supplement for bodybuilders, evidence suggests it may benefit cognitive abilities.
Rhodiola Rosea: An herbal adaptogen with potential cognitive-enhancing properties.
Piracetam: A synthetic compound often considered a pioneer among nootropics.
Ginkgo Biloba: An herbal extract with potential memory-enhancing effects.
The Prescription Smart Drugs
Some nootropics are used to treat medical conditions and carry some risks of side effects and drug interactions. Therefore, you need a prescription from a doctor to buy them. These prescription nootropics include:
Modafinil (Provigil): Originally designed to treat narcolepsy, it’s used off-label as a cognitive enhancer.
Methylphenidate (Ritalin): Known for treating ADHD, it’s been studied for cognitive enhancement.
Memantine (Axura): Primarily used for Alzheimer’s disease, it’s also explored for cognitive benefits.
Amphetamines (Adderall): Used for ADHD, it’s known for increasing focus.
Nootropics for Brain Fog: Research-Based Evidence
Here’s where things get interesting. Some experts argue that the brain’s cognitive pathways are highly complex. They suggest that there’s no substantial evidence that any supplement can artificially boost cognitive functions. They support the idea that any effect of nootropics is a placebo effect: a mental Jedi mind trick. You believe they work, so they do.
But the evidence shows that THIS IS NOT THE CASE!
Many studies have been published in which research proves that the cognition-enhancing effects of nootropics are real.
Nootropic No.1: Nicotine
For example, several human studies have tested nicotine’s cognition-enhancing effects. Substantial improvements in attention and working memory are associated with nicotine use. [3] For instance, a research study has demonstrated that people who eat nicotine-chewing gums have better handwriting speed and fluidity. It suggests nicotine’s potential role in improving the brain’s fine psychomotor functions. [4]
This what many smokers are usually experience. They need a cigarette to maintain their focus. And it’s hard for them to focus when they try to quit smoking.
However, nicotine is addictive. Definitely, it’s not suggested as a supplement to use for brain fog!
Nootropic No.2: Combination of L-theanine and Caffeine
In another study, scientists found that the L-theanine supplements in conjunction with caffeine, led to a remarkable enhancement in focus and alertness. Notably, the participants exhibited heightened accuracy during cognitive tasks compared to those in the control group.
The combination is popular in nootropic supplements due to its synergistic effects and relatively low risk of side effects when taken in moderate amounts. Indeed the combination of these two is one of the most well-established smart mixtures. And the thing is you can experience the cognitive results immediately after using them.
Why Caffeine and L-theanine Work Together?
Caffeine is a stimulant that primarily works by blocking adenosine receptors in the brain. Adenosine is a neurotransmitter that promotes sleep and relaxation; thus, blocking its receptors leads to increased alertness and wakefulness. In this way, caffeine stimulates the central nervous system, and hence it improves focus and concentration. On the downside though it can also cause jitteriness, anxiety, and restlessness.
L-theanine is an amino acid found in tea leaves. It is known for its ability to promote relaxation without causing drowsiness. L-theanine is thought to increase levels of certain neurotransmitters (a mixture of GABA, serotonin, and dopamine), which contribute to its calming effect. In addition, it has been shown to reduce stress responses.
Now, imagine the combination of caffeine and L-theanine. Caffeine provides the stimulating effects needed for increased alertness and attention, while L-theanine helps to smooth out the potential over-stimulation from caffeine, reducing side effects like jitteriness. This combo balances out the intensity of caffeine, helping you stay locked into tasks without the distraction of restlessness.
The combination is reported to improve both speed and accuracy of performance in attention-switching tasks and reduce susceptibility to distractions.
How to Take L-theanine and Caffeine?
The best way to have this mixture is a cup of green tea. Green tea contains both caffeine and L-theanine and it will give you this sense of calm alertness you are looking for.
However, if you are something like me, and your morning coffee is the best part of your day, then you should consider taking L-theanine through supplementation. This will ensure that you don’t sacrifice your lovely morning coffee, with its all-antioxidant effects. But, most importantly, you will ensure that you are consuming the proper amount of L-theanine to take advantage of all its benefits.
When: In the morning before coffee, or whenever you are supposed to need to be more focused. Remember slipping L-theanin in before your coffee could be the zen moment your jacked-up nerves need.
Dosage: The sweet spot usually hovers around 100 to 200 milligrams per day. Hence, 1 capsule of the above product per day would the perfect.
Nootropic No.3: Creatine
Creatine, an amino acid supplement commonly used by bodybuilders to boost muscle growth, has also been beneficial for the brain. After analyzing six randomized controlled trials involving 281 healthy individuals, a systemic review has determined that creatine supplementation can enhance short-term memory and reasoning abilities in people. [5]
Moreover, it seems to prevent mental fatigue which is something that every busy person faces daily. So, imagine you’re gearing up for a mental marathon – a day packed with meetings, brainstorming sessions, and tasks that demand your A-game.
That’s where creatine comes into play, and trust me, it’s not just for pumping iron at the gym.
Creatine as a Mental Boost
Let me explain the scientific aspect of it. Creatine aids in the production of adenosine triphosphate (ATP), which is the energy source for your cells. When ATP levels are increased, your brain cells function efficiently, resulting in quick thinking and mental toughness. Pretty simple, right?
Where can I find creatine, you wondered. Well, creatine is actually a naturally occurring compound found in certain foods. Pork, poultry, fish, and especially red meat are the main sources of it in the diet.
Of course, your body isn’t just sitting around twiddling its thumbs waiting for steak to come by. It’s quite the creator too! Our liver, kidneys, and pancreas whip up this compound using amino acids (arginine, glycine, and methionine). The only thing is that this production is not enough, you need to consume certain amounts of creatine to reap the benefits of it.
Here’s the good news:
You don’t have to go caveman-style with pounds of steak to get the benefits of creatine. You can take it in supplement form, which makes it easy to add to your daily routine. If you’re someone like me who exercises regularly, you can enjoy the mental and physical benefits of creatine. So, in addition to mental benefits, it can help you produce more energy, increase the water content of your muscles, improve high-intensity performance, speed up muscle growth, and more. [6, 7, 8]
Creatine for me is one of the must-supplements. I use it consistently. I might stop for 2-3 months per year, and then, back again. So, always drink lots of water when in use, and take a 2-3 months break per year (not needed but just to be on the safe side) and you can enjoy one of the most beneficial supplements with very low risk.
When: There is no specific time to use it for better results because any way you need to take it for 2-3 weeks to start noticing the results. However, I usually consume creatine post-workout along with my protein powder just because is more convenient. Because, in the end, we want to make our life easier not harder, so convenience is a significant factor.
Dosage: 5 grams per day is the proper dosage for long-term use.
Dosage form: Choose what is more convenient for you. As I already told you, I mixed 5 grams of powderalong with my protein powder, and voilà the proper post-workout drink.
Super important: You should always look for Creapure! Creapure is the gold standard, ultra-pure, high-quality creatine monohydrate! Hence, whatever brand choose, check for the Creapure sign.
Nootropic No.4: Herbal extracts
The nootropic effects of herbal extracts, ginkgo biloba, Rhodiola, etc., have also been tested for a long time. For instance, a study showed that the use of ginkgo biloba for six weeks significantly improved memory and neurocognitive functions in old adults, as observed by an increased speed of processing and recalling abilities in the subjects during various cognitive tasks. [9, 10]
Nootropics No.5: Taurine
We have already discussed taurine’s huge potential in our recent post: Taurine for Mind and Body? In summary, we can say that among others taurine:
Acts as a neurotransmitter, facilitating communication between neurons. It also shields neurons from damage and promotes their survival.
Improves cognitive function, memory, and learning abilities by enhancing synaptic plasticity and supporting the growth of new neurons.
It helps regulate neurotransmitters involved in mood regulation, reducing anxiety, and stress. It even has probable antidepressant effects!
Indeed, taurine is a very interesting compound. Even though it has been associated with energy drinks, taurine it’s much more than this!
This amino acid is naturally produced within our bodies, primarily in the liver and the brain but it can also be obtained through various dietary sources. Meats such as beef, pork, and poultry contain significant amounts of taurine, with higher concentrations found in organ meats like liver and heart. Seafood is another excellent source of it.
In general, though, supplementation of taurine is usually suggested to hit the beneficial levels of it within your body.
When: Always before your mental marathon. When is the hardest part of the day? In the morning or maybe you have consecutive important appointments in the afternoon? Choose wisely!
Dosage: In general, it’s suggested to take up to 2000mg. We suggest keeping it moderate. There is no reason for overuse. So the recommended capsule of 1000mg is the proper choice; 1 capsule per day.
Nootropic: Omega-3 fatty acids
Last but not least the Omega-3 fatty acids. Omega-3 fatty acids are well-researched and now there is indisputable evidence for their benefits in humans. A scientific review that was held in 2022 had the following conclusion: “Consumption of omega-3 improved learning, memory ability, cognitive well-being, and blood flow in the brain. Omega-3 therapies are beneficial, well-tolerated, and very low-risk.Omega-3 therapies are beneficial, well-tolerated, and very low-risk.”
Mental Benefits of Omega-3
Indeed, polyunsaturated fatty acids are recognized for their potential health benefits. But now the evidence is getting even better because we recognize their several mental benefits:
Enhances cognitive function and memory
Supports mood regulation and emotional well-being
Reduces inflammation in the brain, promoting optimal function
Aids in maintaining healthy brain structure and neuron communication
Potential protective effects against age-related cognitive decline
Supports focus and attention, crucial for mental tasks
It may alleviate symptoms of anxiety and depression
Boosts overall brain health, contributing to long-term cognitive vitality
Omega-3 is the No.1 supplement everyone should take!
If I had to use only 1 one supplement, this would be Omega-3 for dozens of reasons.
When: Hard to decide, we suggest one of the below though:
With Meals: Accompany omega-3 with your food to facilitate smoother digestion and their effective absorbance.
Spread Throughout the Day: Divvy up doses to keep a steady omega-3 flow in your body.
Before Bed: Anecdotal evidence that this can lead to smoother sleep.
Dosage: You should always shoot for 1500 – 2000 mg of omega-3 fatty acids per day from all sources. So, depending on your diet, you need 1-2 of the above capsules per day. For instance, on the days that I consume a big meal of fish, I skip any polyunsaturated fatty acid supplementation, while on other days, when my meals do not have any omega-3 sources (fatty fish, seeds, nuts, etc.) I might go for 2 capsules.
Nootropics for Brain Fog: The mechanisms
Brain fog can be caused by various factors, including stress, lack of sleep, poor nutrition, and even certain medical conditions. Therefore, first, we have to point out that brain fog can be faced with just a better lifestyle. Stick to your sleep schedule, exercise daily, chill out a little bit, and stop buying cookies! These might be enough to sharpen your brain!
Nevertheless, nootropics can help you with brain fog or at least give you this extra spark you are looking for.
While research on their effectiveness is ongoing, some people use nootropics to alleviate brain fog, which is characterized by confusion, lack of clarity, and difficulty concentrating.
The Mechanisms of Smart Drugs:
Nootropics are thought to help with brain fog through several potential mechanisms:[1, 11]
Increased Neurotransmitters: Some nootropics increase the synthesis, release, and uptake of neurotransmitters like acetylcholine, dopamine, serotonin, etc. This function plays an essential role in mood regulation, memory control, and other cognitive processes in the brain. Especially when it comes to memory and cognitive function, acetylcholine is the target neurotransmitter. That’s why nootropics like Alpha-GPC and CDP-Choline will help you with brain fog. They are choline sources which is an essential nutrient and a building block of acetylcholine.
Improved Blood Flow: Certain nootropics may enhance blood flow to the brain, increasing the supply of oxygen and nutrients necessary for optimal cognitive function.
Neuroprotection: Some nootropics have antioxidant properties that might protect brain cells from oxidative stress and improve overall brain health.
Enhanced Brain Plasticity: Nootropics might support neuroplasticity, which is the brain’s ability to reorganize and form new connections. This could help improve cognitive flexibility and learning.
Reduced Inflammation: Chronic inflammation is linked to cognitive impairments. Some nootropics could have anti-inflammatory effects that might alleviate brain fog.
Stress Reduction: Nootropics might have anxiolytic (anti-anxiety) effects, potentially helping to reduce stress and promote mental clarity.
Are Nootropics Safe?
Although data are limited on the long-term safety of nootropics, the current evidence suggests that these drugs and supplements are safe and well-tolerated. Side effects of nootropics are uncommon, and they rarely cause any serious problems. [1, 11]
However, the safety of nootropics is a complex topic that depends on various factors such as the type of nootropic, the dosage, and individual health. So, understanding these elements is key to determining their overall safety.
Prescription nootropics, which are typically used to treat conditions like ADHD, narcolepsy, or Alzheimer’s disease, are generally safe when prescribed by a healthcare professional and used as directed. However, their safety profile changes when they are used for purposes other than their approved medical use.
On the other hand, over-the-counter supplements seem to be safe when used in moderation. However, the supplement industry is not as rigorously regulated. Unfortunately, the Quality of supplements is not as ensured yet as in pharmaceuticals. That’s why we always suggest finding a brand that you trust for your supplements. Otherwise, you might harm your body or just load your liver with extra work!
Natural nootropics, like caffeine and L-theanine, are widely considered safe for most people when consumed in moderation.
Furthermore, the safety evidence of newer synthetic compounds is limited. This lack of comprehensive data makes it challenging to fully ascertain their safety profiles. As such, the long-term effects of many nootropics remain a subject of ongoing research. Always keep that in mind when you consider your supplements.
It’s also important to consider individual variability in the use of nootropics. People can respond differently to these substances based on their unique health conditions, physiology, and genetic makeup. As a result, a nootropic that is safe for one person may not be so for another.
Advise Your Physician!
Of course, when it comes to supplementation it’s always better to advise your physician before making any additions to your diet. Also, always stop the supplementation when a symptom arises!
Some adverse outcomes may include individual intolerance, headache, irritability, sleep problems, increased libido, digestive discomfort, etc.
Finally, nootropics are contraindicated in lactation, pregnancy, and hypersensitivity.
Takeaway
Nootropics have the potential ability to improve the brain’s cognitive functions, including learning, thinking, memory, etc. Substantial evidence in the literature proves the cognition-enhancing effects of nootropics.
Also, it is safe to use these nootropics, but a medical consultation should be taken before using them.
And always remember: Yes, nootropics will help you with brain fog. Nootropics will improve your memory, sharpen your thinking, etc. But first, prioritize a healthy lifestyle. Nothing can substitute good sleep, exercise, balanced nutrition, low stress, and all these that we frequently discuss here!
Thanks for reading!
Disclaimer: The article contains affiliate links, which means that if you purchase something after clicking on this link, we’ll probably earn a few bucks from it. However, keep in mind that we suggest only products that we use and deserve our recommendation. This is the only way you can support our efforts to stay on track for seeking a better life, backed by science.But, please advise your physician before you make any adjustments to your diet and or supplementation.
If you make it so far, then you need to follow us on social media.
Awareness by Anthony De Mello came to our life after Tim Ferriss’ multiple referrals. Indeed, we have read “Awareness” and find it to be of great value.
The book was originally published in June 1990, 3 years after the sudden death of Anthony De Mello. It was edited and published by J. Francis Stroud, a Jesuit priest who worked closely with Anthony de Mello.
Anthony de Mello was an influential figure in the fields of spirituality, psychology, and personal development. Born on September 4, 1931, in Bombay (now Mumbai), India, he later became widely recognized for his thought-provoking teachings that seamlessly combined insights from Eastern and Western philosophies.
De Mello belonged to the Jesuit order and was not only a gifted priest but also a trained psychotherapist, giving him a unique perspective on spiritual matters and human psychology. His ability to bridge these disciplines allowed him to offer profound insights into the pursuit of inner peace.
Throughout his life, de Mello conducted numerous workshops, wrote books, and delivered lectures that touched on themes such as mindfulness, self-awareness, and the search for genuine happiness. He encouraged individuals to question their beliefs, detach from ego-driven attachments, and embrace a more conscious and authentic way of living.
His work gained significant recognition, attracting a diverse audience seeking spiritual growth and self-realization. Despite his passing in 1987, Anthony de Mello’s legacy endures through his teachings, which still inspire people around the world.
Anthony De Mello Books
Other than his most famous work, namely Awareness, Anthony de Mello authored several books. Each book offers profound insights into spirituality, personal growth, and self-awareness. His works are characterized by a unique blend of Eastern and Western philosophies, engaging storytelling, and thought-provoking teachings.
Here are some of his notable books:
The Way to Love: In this book, de Mello explores the true meaning of love and relationships. He emphasizes the importance of self-love and letting go of unrealistic expectations, ultimately leading to more fulfilling connections with others.
Sadhana: A Way to God: “Sadhana” means spiritual practice, and in this book, de Mello provides practical guidance on various spiritual exercises, meditations, and reflections. It serves as a roadmap for those seeking to deepen their spiritual journey.
One Minute Wisdom: This book is a collection of brief, insightful stories, parables, and reflections that offer profound wisdom in just a few sentences. It’s a great introduction to de Mello’s teachings, providing thought-provoking insights into various aspects of life.
The Prayer of the Frog: Another collection of short, meaningful stories that explore spiritual themes. Each story serves as a powerful metaphor, inviting readers to reflect on deeper truths and gain a fresh perspective on life’s challenges.
A Rediscovery of Life: In this work, de Mello encourages readers to break free from societal conditioning. It’s a call to let go of self-imposed limitations and awaken to the beauty of existence.
“No person on earth has the power to make you unhappy”
Anhony De Mello
Indeed, De Mello’s books have touched the lives of countless individuals, offering a path to self-discovery, mindfulness, and a more profound understanding of the human experience. His ability to communicate complex spiritual concepts in an accessible and relatable manner has made his works timeless sources of inspiration for people seeking meaning and growth in their lives.
Every so often, a book emerges that transcends mere words on paper, becoming a transformative guide to unravel the mysteries of life, love, and self-discovery. Anthony De Mello’s “Awareness” is one such gem, a beacon of wisdom that pierces the veils of illusion and delves into the core of our existence. If you are going to read “Awareness”, prepare to challenge your preconceptions, question your beliefs, and unlock the profound truths that lie within.
Breaking Free from Attachments
One of the most poignant lessons from “Awareness” is the concept of detachment. De Mello reveals that we’re often attached to our possessions, our roles, and even our suffering. He, also, reminds us that true freedom comes from letting go.
Release the attachments that restrict your growth. Confront your fears, face your emotions, and let go of what no longer contributes to your development. Detachment is the pathway to healing, growth, and a more profound sense of liberation.
The Path to Growth and Happiness
Admitting that we don’t want to grow up or be happy is a powerful starting point. So, De Mello challenges society’s conditioning that equates choosing personal happiness with selfishness. He introduces us to the idea that the true test of love is sacrifice, and the gauge of love is selflessness. This notion calls us to reevaluate our definitions of love.
Happiness is about being content! Seek happiness within the present moment and within yourself. Refrain from tethering your joy exclusively to external achievements or material possessions. Cultivate gratitude for the present and experience the innate contentment it offers.
The wisdom of “Awareness” reminds us that our happiness and authenticity stem from within, not from external circumstances or labels.
The Power of Self-Observation
De Mello underscores the importance of self-observation, a skill that allows us to witness our thoughts and actions as if happening to someone else. He suggests distancing ourselves from our anxieties, depressions, and limiting beliefs, to gain a clearer perspective on our inner landscape.
Moreover, he urges us to observe our thoughts, actions, and motives, leading to a life that is intentional and genuine. The realization that change begins with awareness is a profound revelation.
First, we have to transform ourselves and, in turn, we can contribute to the transformation of the world around us.
The Quest for Authenticity
The search for the answer to the question “Who am I?” lies at the heart of our existence. De Mello encourages us to peel away the layers of conditioning, past experiences, and programming that create our sense of self. By challenging the notion of “I,” we open ourselves to the possibility of a more genuine and liberating identity.
Detach from labels, roles, and external validations. Recognize that your identity is fluid, and continuously evolving. Free yourself from unnecessary attachments, and break the chains of suffering, paving the way for a more authentic life.
Embracing the Unknown
The fear of the unknown often holds us back from growth. De Mello reminds us that our fear is not of the unknown itself but of losing the familiar. By shifting our perspective and embracing the mystery of life, we find the courage to explore new horizons and invite transformative experiences.
Embrace the courage to unlearn and challenge your beliefs. Question the conditioning that no longer serves your growth. Cultivate a mindset receptive to change, fostering personal development and adaptability.
Seeing Love in a New Light
De Mello’s perspective on love is both revolutionary and sobering. He boldly declares that we’re never truly in love with someone; rather, we’re in love with the idealized image we’ve constructed. This notion compels us to reconsider the nature of our relationships, inviting us to transcend the confines of our prejudices and embrace a more authentic connection.
Tim Ferriss about Awareness
“[..]and then last but not least, and I know, I’ve mentioned this already in this episode and the fact that I will mention it again should tell you that I view it as valuable the book Awareness by Anthony De Mello. It is a Source of nourishment, with Incredible after-effects. I find myself really to be at peace for two to three weeks after reading “Awareness” with fresh eyes, and I always find a new nuance or a new takeaway from this book. Even though I’ve read it, probably12 times at this point, something along, 10 to 12 times, I would say, minimum have an entire shelf in my guest bedroom at home, that is full of copies of “Awareness” to give to friends who come to visit. That is how strongly I feel about it. [..]”
Buy it or Not?
Definitely yes, this book is a MUST-read!
In summary, “Awareness” is a book that offers practical guidance, spiritual insights, and a fresh perspective on life. Whether you’re interested in mindfulness, personal growth, spirituality, or simply looking for a source of inspiration, this book has the potential to be a transformative and enlightening read.
If you’re anything like us and seeking for a better and happier life you should check our book recommendations. We have read and suggested many great books that can provide fascinating insights into complex and fascinating subjects. Apart from non-fiction books, you will find science books as well. From exploring the latest discoveries in brain science to delving into the mysteries of consciousness. Fortunately, there is something for everyone in literature. Therefore, we encourage you to continue your exploration and find out some of our book summaries here. Whether you’re a student, a researcher, or simply someone with a curious mind, these books are sure to deepen your understanding of many fields and lead you to a better life.
HAPPY READING!
Disclaimer: The article contains affiliate links, which means that if you purchase something after clicking on this link, we’ll probably earn a few bucks from it. However, keep in mind that we suggest only products we use and deserve our recommendation. This is the only way you can support our efforts to stay on track for seeking a better life, backed by science.But, please advise your physician before you make any adjustments to your habits, diet, and or supplementation.
The workout schedule of Andrew Huberman he described on The Tim Ferris podcast is what will be discussed below. But first, let me introduce you to our section: Do it like a Pro!
Welcome to our new section where we discuss high-performance individual’s tools, habits, schedules, productive tips, exercise schedules, and whatever can optimize your performance and well-being. The knowledge is out there and it doesn’t need to be created again. We just need to stand on the giants’ shoulders.
And this is what this section is about. Incorporating in our lives top performers’ tools so it would not be needed to discover them the hard way.
Andrew Huberman Workout Schedule – Do it like a PRO!
This article is for busy people with hard professional goals who want to stay fit and healthy at the same time.
So what do those people need? A well-rounded approach that can lead to remarkable results.
Just like the neuroscientist Andrew Huberman, who has designed a weekly workout program tailored to his needs and goals. In the same way, you too can create a personalized routine that aligns with your aspirations and preferences.
In this fast-paced world, finding time to take care of our bodies and minds is essential. Huberman’s workout program encompasses a diverse range of activities, from endurance training and strength exercises to cardiovascular workouts and heat and cold exposure. Each element serves a specific purpose, contributing to overall fitness and vitality.
Whether you aim to enhance cardiovascular endurance, build strength, achieve a balanced physique, or simply experience the benefits of spending time in nature, crafting a workout program that suits you is the key to success.
Remember, exercise is not a one-size-fits-all endeavor. It’s about understanding your unique needs and crafting a routine that sparks joy, challenges your body, and lift up your spirit.
Let’s go!
Weekly Workout Schedule of Andrew Huberman
Monday – Leg Day
–Exercises:
Tib Raises – 3 sets of 6 to 10 reps per tib.
Calf Sled or Standing Calf Raises – 2 to 4 sets of 5 to 8 reps.
Lying Leg Curls – Targeting Hamstrings.
Glute-Ham Raises – Targeting hamstrings and glutes.
Leg Extensions – Isolating quadriceps.
Hack Squats – 4 sets.
–Intensity: Moderate to high intensity; using weights to promote strength and hypertrophy. (10 minutes of warm-up and about 60 minutes of training)
–Benefits: A workout that develops lower body strength, builds muscle mass in the legs, and improves overall leg aesthetics and functionality.
Tuesday – Heat and Cold Exposure
–Activity: Sauna and cold plunge. (Not a workout but an essential recovery)
– Sauna: Spending time in the sauna for 20 minutes with temperatures up to 260°F (127°C).
– Cold Plunge: Taking 3-5 minutes in a cold plunge or cold water immersion
(Repeating this 20min sauna / 5min cold plunge 3 three times)
– Benefits: A protocol that is designed to amplify growth hormone and stimulate a bunch of positive, mood-promoting hormones. Heat exposure can promote heat shock proteins, improve blood flow, and aid in recovery. Cold exposure can reduce inflammation, enhance immune function, and boost mood.
NoteI: During these times, Andrew is listening to books, thinking, and putting this time to use.
Overhead Shoulder Presses – Building shoulder strength and stability.
Ring Dips – Engaging the chest, triceps, and shoulders.
Pull-Ups with Slow Eccentric Movements – Strengthening the back and biceps.
Neck Training – Targeting the neck muscles for improved spinal health and posture.
– Intensity: Moderate to high intensity; focusing on controlled movements for muscle engagement.
– Benefits: Develops upper body strength, improves shoulder stability, and enhances neck muscle strength for better posture.
Friday – High-intensity interval Training (HIIT)
– Activity: Sprints on an Assault Bike
– Protocol: 20 seconds of intense effort followed by 10 seconds of rest, repeated for 6 to 8 rounds.
– Benefits: The idea is to get that VO2 max up. Also, HIIT improves cardiovascular fitness, burns fat, and activates fast-twitch muscle fibers.
Saturday – Small Muscle Groups
– Exercises: Targeting smaller muscle groups like biceps, triceps, and rear delts.
– Additional Tib and Calf Work: Lighter intensity compared to Monday’s leg day, likely focusing on muscular endurance.
–Benefits: Strengthens and tones smaller muscle groups for balanced development.
Sunday – Endurance Training
– Activity: 90-minute to 3-hour hike. The goal is to engage in long outdoor activities.
– Intensity: Moderate to high intensity, depending on the terrain.
– Benefits: Improves cardiovascular health, endurance, and mental clarity.
Note: Hiking can also offer the benefits of spending time in nature and reducing stress.
Throughout the week, Huberman incorporates various forms of exercise, including strength training, endurance training, cardiovascular training, and high-intensity intervals. He also integrates heat and cold exposure for additional health benefits. You can say that his program is well-rounded, targeting different muscle groups and energy systems to promote overall fitness, strength, and well-being.
A “Never Skip the Leg-day” Program
This excerpt from Andrew Huberman’s exercise program schedule highlights the strategic approach to training the legs indirectly. After targeting the legs on Monday with specific exercises, the program aims to maximize protein synthesis and recovery for the leg muscles. Contrary to the misconception that muscles need to be worked every 48 hours, Andrew emphasizes a different approach.
By spacing out the leg day and engaging in other activities throughout the week, such as Friday’s sprint workouts on the bike or field, the quads, calves, and hamstrings remain engaged and “online” for hypertrophy. This means that the leg muscles continue to benefit from protein synthesis and growth even after the initial leg day session.
Most importantly Huberman’s program ensures optimal muscle development while allowing time for rest and variety in workouts. And this is because he understands the body’s recovery and protein synthesis processes. Imagine that one day of his schedule is just for heat/cold exposure.
Your Takeaway from Huberman’s Exercise Schedule
Please remember that this is Andrew Huberman’s specific routine tailored to his needs and goals. It may not be suitable for everyone. individual fitness programs should consider factors such as fitness level, health status, and personal preferences.
Disclaimer time! If you’re considering starting a new exercise regimen, seek guidance from a qualified fitness professional.
However, there are plenty of reasons to create your own training schedule. So, create a balanced program based on your needs to enjoy several benefits:
Physical Health and Fitness
Following a structured exercise program can improve overall physical health and fitness. This program likely targets different aspects of fitness, such as cardiovascular endurance, strength, and flexibility, to ensure a well-rounded approach to staying in shape. And this is what Andrew Huberman is trying to achieve weekly.
Mental Clarity and Focus
Regular exercise has been shown to have positive effects on cognitive function, memory, and mental clarity. Engaging in activities like hiking and cardiovascular training can help you stay mentally sharp and focused on your goals. Huberman benefits from enhanced mental sharpness, that supports his research and other professional endeavors.
Strength and Muscle Development
What are your strength goals? What muscles seem to be weak and affect your overall performance, posture, or even confidence? Strength training is effective for building muscle mass and increasing overall strength. This can be beneficial for both functional purposes and aesthetics. So, find your strength goals and create your schedule around them.
Endurance and Stamina
Include endurance activities like hiking and running to build endurance and stamina. This can be especially relevant for someone with a busy lifestyle, as increased stamina can help you sustain high energy levels throughout the day. Andrew includes this in his schedule since can help him sustain high energy levels throughout his busy days.
Fat Loss and Body Composition
High-intensity interval training (HIIT) and cardiovascular exercises are known for their ability to burn calories and support fat loss. If maintaining a lean body composition is one of his goals, these activities would be beneficial.
Heat and Cold Exposure Benefits
Incorporate heat and cold exposure. Using the sauna and old plunges can have potential health benefits. Heat exposure can trigger the production of heat shock proteins, which aid in cellular repair and stress adaptation. Cold exposure, on the other hand, may reduce inflammation and improve recovery. Dr. Huberman has mentioned several times the benefits of heat and cold exposure. Indeed, those are some of the core topics of his podcast when it comes to optimizing performance.
Balanced Approach
Create a program that offers a balanced approach to overall health. Include various forms of exercise to target different muscle groups and energy systems, promoting comprehensive physical fitness. In the same way, the workout schedule of Andrew Huberman appears to have a holistic cover of fitness aspects.
Baseline
In conclusion, the workout schedule of Andrew Huberman serves as a valuable blueprint for busy individuals with ambitious professional goals. If you seek to maintain your health and well-being while staying “busy”, here is your recipe. Indeed, from endurance training and strength exercises to cardiovascular workouts and heat/cold exposure, each component is strategically designed to optimize physical and mental performance.
Above all is tailoring a routine that aligns with your goals and preferences. This is the key!
The use of psychedelics to overcome depression and other related mental disorders is trending nowadays. Indeed, psychedelics, such as psilocybin (found in “magic mushrooms”) and LSD (lysergic acid diethylamide), have shown promising potential in helping individuals overcome depression. However, it’s essential to approach this topic with caution and acknowledge that more research is needed to fully understand their effects.
But First Things First!
Depression is a major public health issue around the globe. According to the American Psychiatric Association, it is a common medical condition that negatively affects your thoughts, perceptions, and actions. It is characterized by feelings of sadness and loss of interest in activities you once used to enjoy. Depression can not only lead to many emotional and physical health problems, but it also affects the quality of your life.
There are various treatments for depression. However, claims are now emerging regarding the use of psychedelics in treating depression. Even some studies have portrayed these drugs as superior to the conventional treatments for depression. Especially in conditions where the individuals are not responding to the existent treatments.
This article is about understanding the role and efficacy of psychedelics in the treatment of depression. In addition, we will dive into the potential explanation behind these therapeutic effects. But before that, let’s see more about psychedelics and their non-recreational use in history.
What are Psychedelics?
Psychedelics, also known as hallucinogens or psychotomimetic drugs, belong to a class of psychoactive substances that alter the perception, mood, and various processes controlling a person’s cognition [1]. They are obtained from plants and mushrooms and also synthetically manufactured by humans.
Psychedelics are broadly classified into classic hallucinogens and non-classic psychedelics. Classical psychedelics are those found in nature and are derived from the naturally-occurring ergotamine. They include psilocybin, DMT (N, N-Dimethyltryptamine), mescaline, LSD, etc. Non-classical psychedelics are newer analogues and derivatives of lysergamides, tryptamine, and phenethylamine.
Use of Psychedelics for Non-Recreational Purposes – A Brief History
The use of psychedelics can be traced back to the ancient Aztec, South American, and non-Western cultures. They used these substances as sacramental tools in their religious ceremonies to alter their minds and communicate with their gods. Shaman, who held the role of doctor and priest, used to lead such ceremonies and guide people through the psychedelic experience to communicate with the spiritual world [2, 3].
In 1938, Albert Hoffman first synthesized LSD, and five years later, in 1943, became the first person to try LSD [4]. Since this landmark discovery, research sprouted to discover the beneficial use of LSD and other psychedelics.
Ten years after the Hoffman discovery, a psychiatrist, Humphrey Osmond started prescribing LSD to individuals with alcoholism or AUD (alcohol use disorder). This was the era when scientists believed that psychedelic therapy could help a person with his mental symptoms and sense of self. According to an estimate, around 40,000 people with varying mental health were administered such drugs from 1950 to 1965 [5].
The Psychedelic Era
By the mid-60s, these drugs, including LSD, had become trendy recreational drugs, and governments ban due to the fear of misuse. This also slowed down the research work. Some psychiatrists shifted their interest towards another compound, MDMA, and found it helpful in assisting various psychotherapeutic processes. But MDMA was also labeled illegal in 1985 [2].
After a hiatus of three to four decades, research into the safe and more in-depth exploration of the potential benefits of psychedelics is blooming again [2]. Research has been conducted to evaluate the efficacy of MDMA-assisted psychotherapy in treating Post Traumatic Stress Disorder (PTSD). Likewise, psilocybin obtained from mushrooms has been tested for treating major depressive disorder, pain, addictions, and some end-of-life mood problems [6].
FDA (Food and Drug Administration) has also recently approved ketamine, a commonly-used anesthesia drug with psychedelic properties, for treating depression in 2019. MDMA has also been tested in phase 3 clinical trials for relieving PTSD symptoms [7].
Psychedelics for Depression Treatment? What does Research Say?
Much research has been done to evaluate the anti-depressant effects of psychedelics. Substantial evidence can be found in the literature which justifies the careful use of psychedelics for the treatment of depression.
For example, a randomized controlled study published in the Journal of Psychopharmacology in 2022, have reported that psilocybin-assisted therapy in patients suffering from severe unipolar depressive disorders had 75% treatment response and resulted in 58% remissions at 12 months without causing any serious adverse effects due to the prolonged use [8].
Similarly, a systemic review and meta-analysis of several clinical trials have also concluded that psilocybin is highly effective in reducing the symptoms of anxiety and depression in conditions resistant to conventional pharmacological treatment [9].
LSD has also shown some promising effects in treating anxiety and depressive disorders. An animal study conducted in mice exposed to chronic restraint stress showed that repeated dosages of LSD prevented the worsening of anxiety-like behavior and increased cortical spinogenesis and 5-HT neurotransmission, which have potential therapeutic effects on anxiety and depressive disorders [10].
A 2018 study conducted among humans has also shown similar results. Researchers found that taking LSD as an adjunct to psychotherapy increased the feelings of well-being and satisfaction, resulting in positive mood and behavioral changes, altruistic social effects, and positive attitude towards life among the subjects [11].
Moreover, a study published in the journal, Addictive Behaviors in 2012 has also provided evidence that consumption of 3,4-Methylenedioxymethamphetamine (MDMA), also known as ecstasy, causes a significant reduction in depressive symptoms in people predisposed to depression [12].
Besides, ketamine, as discussed earlier, has already been approved by the U.S. Food and Drug Administration (FDA) for managing severe and treatment-resistant depression.
All these research studies suggest that psychedelics have a potential role in treating depression.
How Psychedelics Help in Overcoming Depression
While the precise mechanism remains unclear, researchers have determined that psychedelics can enhance brain plasticity. The phenomenon refers to the growth of neural connections within the brain.
A double-blind, randomized controlled trial was done to compare the effects of psilocybin and escitalopram (an SSRI antidepressant) among people with depression and analyze them using fMRI brain scans.
Researchers observed that just one day after the first dose of psilocybin, there was an overall increase in the brain’s various networks, which are typically reduced in people suffering from severe depression. Besides, it also resulted in a simultaneous reduction in the default mode networks in the brain, which are responsible for excessive rumination, self-focus, and creating a state of being ‘stuck’ in negative thoughts, a hallmark feature of depression [13].
These effects are attributed to brain plasticity. A study has revealed that psychedelics bind to the 5-hydroxytryptamine 2A receptor (5-HT2AR), the intracellular receptors found in the neurons. In this way, it boosts the growth of structures, known as dendritic spines, which then form new neuronal connections in the brain [14].
This increased connectivity of different brain areas and suppression of the rumination networks potentially explain the therapeutic effects of psychedelics in treating depression.
Life-Changing Experience (?)
It might also explain the testimonials of people who used psychedelics such as psilocybin, san pedro, ayahuasca, etc. People, after psychedelic use, usually mention strong memories of a particular image, feeling, or realization. This might be because of the increased brain plasticity activity during the use of the drug.
So what does actually happen? Well, people have one experience during the use and because of the increased neural growth activity, this experience became such a strong memory that they refer to it as it is happening now! If this is the case imagine the capability that psychedelics hold, if they are used in a controlled and supervised environment.
Summary of the possible mechanisms
Neuroplasticity and Neurogenesis: Psychedelics have been suggested to promote neuroplasticity and neurogenesis in the brain. Neuroplasticity refers to the brain’s ability to reorganize itself by forming new neural connections, while neurogenesis is the generation of new neurons. These processes are believed to play a role in mood regulation and may help counteract the negative thought patterns associated with depression.
Altered Perception: Psychedelics can induce altered states of consciousness, which may allow individuals to gain new perspectives on their lives and experiences. This altered perception can lead to increased introspection and self-awareness, enabling individuals to confront and process unresolved emotional issues.
Increased Emotional Openness: Many people report that psychedelics can lead to heightened emotional sensitivity and openness. This emotional vulnerability can facilitate the exploration of repressed emotions and traumatic experiences, potentially leading to emotional release and healing.
Reducing Activity in the DMN: The Default Mode Network (DMN) is a brain network associated with self-referential thinking and rumination which are often exacerbated in depression. Psychedelics have been found to reduce activity in the DMN. This interrupts negative thought patterns and reduces depressive symptoms.
Connection and Unity: Psychedelics have been reported to foster a sense of interconnectedness and unity with others and the universe. This feeling of connectedness can counter feelings of isolation and provide a sense of purpose and belonging.
Attitude Change and Optimism: After a psychedelic experience, individuals often report increased optimism and a more positive outlook on life. This shift in attitude may contribute to a reduction in depressive symptoms.
Modern-Day Use of Psychedelic-Assisted Therapies in the Treatment of Depression
Due to the emerging claims regarding the antidepressant effects of psychedelics, the use of psychedelic-assisted psychotherapy is increasingly being employed in modern practice and research.
For example, the Center for Psychedelic Research and Therapy at the Dell Medical School, the University of Texas at Autism, is using psychedelic-assisted therapy to improve the health of patients suffering from anxiety, severe depression, PTSD, and substance use disorders.
Similarly, psychiatrists and mental health experts at the California Center for Psychedelic Therapy offer such treatment to manage various mental health conditions, including depression.
The Current Top-3 Uses of Psychedelics for Depression
Psilocybin-Assisted Therapy: First of all, psilocybin! It has been a focal point of research. Clinical trials have shown promising results in using psilocybin-assisted therapy for treatment-resistant depression. In these trials, patients are administered a single or a few doses of psilocybin in conjunction with psychotherapy sessions. The therapy is conducted in a supportive and controlled environment, and patients often report profound and sustained reductions in depressive symptoms.
Ketamine-Assisted Therapy: Ketamine, an anesthetic with dissociative and psychedelic properties, has been used off-label for the rapid treatment of severe depression. It has been particularly effective for individuals who have not responded well to traditional antidepressant medications. Ketamine-assisted therapy typically involves intravenous or intranasal administration of ketamine in a clinical setting, with therapeutic support before, during, and after the experience.
MDMA-Assisted Therapy: MDMA, commonly known as ecstasy, is being investigated for its potential in treating post-traumatic stress disorder (PTSD) and related depression. Although not a classic psychedelic, MDMA has empathogenic and entactogenic effects, leading to increased emotional openness and trust. In clinical trials, MDMA is used in combination with psychotherapy to help patients process traumatic experiences and reduce symptoms of depression and anxiety.
Bottom Line
Psychedelics are psychoactive substances with hallucinogenic properties and can alter a person’s mood, perception, and cognition. Recent research has proved their potential role in treating severe depressive disorders. Indeed, they help alleviate the symptoms of depression by increasing brain connectivity and suppressing the brain networks associated with negative thoughts in depression. Consequently, many centers are now employing psychedelic-assisted psychotherapy in modern-day research and practice for treating depression.
However, it is important to emphasize that while the preliminary results are promising, psychedelic-assisted therapies are still under investigation. More research is needed to establish their safety and efficacy fully! These therapies are not currently considered first-line treatments for depression. They are typically reserved for cases of treatment-resistant depression or when other conventional treatments have not been effective.
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In a world where chronic diseases are on the rise, “How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease” by Michael Greger, MD, and Gene Stone offers a comprehensive guide that empowers readers with evidence-based knowledge on the role of nutrition in preventing and reversing various health conditions.
By delving into the link between diet and disease, the book presents a compelling case for adopting a whole-food, plant-based diet to optimize health. This article explores the book’s key concepts and insights, highlighting why reading and applying its principles is essential.
Dr. Greger’s Journey and Advocacy
Dr. Michael Greger’s personal journey was inspired by his grandmother’s recovery from end-stage heart disease through a plant-based lifestyle. This catalyzes his medical career and advocacy for the power of nutrition.
The story starts when Greger’s grandmother is diagnosed with advanced heart illness. This leads the family to contact Dr. Nathan Pritikin, an inventor, engineer, nutritionist, and expert on longevity. Greger’s grandmother adopted a plant-based diet under his instruction. Three weeks later she was out of her wheelchair and was walking 10 kilometers a day. Not only that but she also continued to live for an additional 31 years! Isn’t it remarkable?
Greger decided to go into medicine as a result, focusing on how eating affects health in a significant way.
The biggest cause of mortality for both men and women in the USA continues to be heart disease. The Reversal of Coronary Heart Disease, a seminal 1998 paper by Dr. Dean Ornish, further supported Dr. Greger’s theory that adopting a plant-based diet can reverse coronary heart disease. However, despite this ground-breaking study, the medical practice hasn’t really changed.
Throughout his medical education, Greger was troubled by the thought, “If the cure to the number one killer could fall down the rabbit hole, what else might be buried in the medical literature?”. He has devoted his life to finding out this.
The book recounts his quest to uncover buried evidence in medical literature and bridge the disconnect between scientific research, medical education, and public policy. Dr. Greger’s dedication to spreading evidence-based knowledge reflects his belief that a plant-based lifestyle can reverse chronic diseases and promote long-term health.
How Not to Die, Michael Greger – A Brief Summary
The book highlights the disconnect between scientific evidence, medical education, and public policy, particularly in nutrition. It emphasizes the importance of personal responsibility in taking charge of one’s health and making informed dietary choices. “How Not to Die” navigates the readers through the complexities of nutrition and empowers them to implement positive changes in their lives.
The Power of a Plant-Based Diet
Dr. Michael Greger and Gene Stone emphasize the transformative impact of a whole-food, plant-based diet. The book extensively covers scientific research supporting the consumption of fruits, vegetables, whole grains, legumes, and nuts, which are rich in essential nutrients, antioxidants, and phytochemicals. These plant-based foods support overall health and offer protection against chronic diseases such as heart disease, cancer, diabetes, obesity, and dementia.
Nutritional Density and Disease Prevention
A central principle in the book is the concept of nutritional density. Michael Greger encourages individuals to prioritize foods that are high in nutrients while being relatively low in calories. Individuals can optimize their health and reduce the risk of chronic diseases by incorporating nutrient-rich foods into their diets. The book explores specific nutrients such as fiber, antioxidants, vitamins, and minerals, highlighting their vital roles in disease prevention.
The Impact of Diet on Health Conditions
Furthermore “How Not to Die” examines the influence of diet on specific health conditions. The authors illustrate how certain foods and dietary patterns can influence the risk and progression of diseases like heart disease, cancer, diabetes, obesity, and dementia. And they are doing this by presenting scientific studies and clinical evidence! In addition, the book provides practical tips and strategies for incorporating healthy foods into daily life. Meal planning, grocery shopping, and cooking techniques are only some of the tips.
A Holistic Approach to Well-Being
The book recognizes that nutrition is just one aspect of a healthy lifestyle. It emphasizes the importance of regular physical activity, stress management, and sufficient sleep in supporting optimal health and facilitating the body’s natural healing processes. People can maximize the effects of a plant-based diet on their general health and longevity by adopting a holistic approach to well-being.
The Environmental Perspective
In addition to personal health benefits, “How Not to Die” highlights the importance of sustainable and ethical food choices for the planet and future generations. The book addresses the impact of environmental factors such as pollution and food contaminants on health and encourages readers to consider the broader implications of their dietary decisions. A controversial topic that our authors do not hesitate to discuss!
Michael Greger and Gene Stone: The Authors’ Story
Dr. Michael Greger, the author of “How Not to Die,” is an internationally recognized physician advocating a plant-based lifestyle. He is the founder of NutritionFacts.org, a non-profit organization that provides evidence-based information on nutrition and health through videos and articles. Dr. Greger has dedicated countless hours to reviewing scientific research and staying up-to-date with the latest findings in the field of plant-based nutrition.
With a focus on preventive medicine, Dr. Greger emphasizes the role of diet in preventing and reversing chronic diseases. His passion for promoting the benefits of a plant-based diet stems from his own experiences, as well as his grandmother’s remarkable recovery from end-stage heart disease through lifestyle changes. This life-changing event inspired Dr. Greger to pursue a medical career and become an influential voice in the field of nutrition.
Gene Stone, the book’s co-author, is an accomplished writer and journalist. He has written and co-authored numerous books on health, wellness, and plant-based living. Stone’s expertise lies in effectively communicating complex scientific concepts in a way that is accessible and engaging for readers. In collaboration with Dr. Greger, Stone helps translate scientific research and evidence into practical advice and actionable steps for readers to incorporate into their daily lives.
As a team, Dr. Greger and Gene Stone bring together their expertise in medicine, nutrition, and writing to create a powerful resource in “How Not to Die.” Their shared goal is to empower individuals with evidence-based knowledge and inspire positive changes in dietary habits, ultimately leading to improved health outcomes and a greater understanding of the impact of nutrition on overall well-being.
There are several compelling reasons why someone should read “How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease.”
In summary, “How Not to Die” by Michael Greger and Gene Stone is a valuable resource for anyone seeking evidence-based knowledge on the impact of nutrition on health. Whether one is looking to prevent disease, manage existing health conditions, or improve overall well-being, this book offers practical advice, supported by scientific research, to guide readers toward a healthier and more vibrant life.
Here are 5 key reasons:
1. Evidence-Based Knowledge: The book presents a wealth of evidence-based information, supported by scientific research and clinical studies. It provides readers with reliable and trustworthy insights into the powerful impact of nutrition on health.
2. Disease Prevention and Reversal: “How Not to Die” offers practical guidance on adopting a whole-food, plant-based diet, which has been scientifically proven to prevent and even reverse chronic diseases such as heart disease, cancer, diabetes, obesity, and dementia. By following the recommendations in the book, readers can take proactive steps towards better health and longevity.
3. Practical Advice and Strategies: Alongside the scientific information, “How Not to Die” offers practical tips and strategies for implementing a whole-food, plant-based diet. It guides meal planning, grocery shopping, and cooking techniques. It also addresses common concerns and misconceptions about plant-based diets. Readers can gain practical knowledge to make informed food choices and easily integrate healthier habits into their lifestyles. Moreover, the book goes beyond nutrition and advocates for a holistic approach to well-being. It highlights the importance of regular physical activity, stress management, sufficient sleep, and environmental factors in supporting optimal health. Hence Dr. Greger offers a holistic approach to a healthy life.
4. Engaging and Accessible Writing Style: Dr. Michael Greger and Gene Stone present complex scientific concepts in a digestible and engaging manner. Their writing style makes the book accessible to a wide range of readers, regardless of their background knowledge in nutrition or medicine.
5. Empowerment and Personal Responsibility: “How Not to Die” emphasizes the importance of personal responsibility for one’s health. By reading the book, individuals can become empowered to make informed choices about their diet and lifestyle. It encourages readers to take control of their health, fostering a sense of empowerment and motivation for positive change.
Conclusion
“How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease”. A book by Michael Greger, MD, and Gene Stone. It is a comprehensive guide that sheds light on the power of nutrition in preventing and reversing chronic diseases. Through compelling scientific evidence and practical advice, the book encourages readers to adopt a whole-food, plant-based diet and embrace a holistic approach to a healthy lifestyle. Read this book and implement its principles. Then you can optimize your well-being, and contribute to a healthier future for yourself, and the planet.
If you’re interested in learning more about the brain, science & neuroscience in everyday life – and much more – many great books can provide fascinating insights into these complex and endlessly fascinating subjects. From exploring the latest discoveries in brain science to delving into the mysteries of consciousness. There is something for everyone in literature. Hence, I encourage you to continue your exploration of this fascinating field. Find out some of our book recommendations. Whether you’re a student, a researcher, or simply someone with a curious mind, these books are sure to deepen your understanding of many fields and lead you to a happier life.
HAPPY READING!
Disclaimer: The article contains affiliate links, which means that if you purchase something after clicking on this link, we’ll probably earn a few bucks from it. This is the only way you can support our efforts to stay on track for seeking a better life, backed by science.
Taurine has been getting a lot of attention recently and this is not by accident but because of the new studies that are coming out continuously the last years!
Introduction
Welcome to Happy Chemical, a website dedicated to promoting well-being and happiness through scientific knowledge. We are now launching a new section focusing on exploring the potential of natural compounds to enhance mood and overall performance. We will dive into the namely nootropics and check the science behind them.
You can use this section as a practical handbook.
However, remember that no material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Taurine – Our First Examined Compound
In this blog post, we delve into the remarkable world of taurine and its potential benefits for both the mind and body. At Happy Chemical, we believe in the significance of exploring compounds and their profound impact.
In a world filled with stress, anxiety, and mental health challenges, seeking solutions becomes increasingly important. This is where taurine comes into the spotlight.
But First Things First
Taurine, an amino acid-like substance, can be found naturally in various foods and is also produced by our own bodies. While it is commonly associated with energy drinks, taurine offers much more than a simple energy boost. Research suggests that taurine may play a crucial role in supporting cognitive function, reducing anxiety and stress, and promoting a sense of calmness and well-being.
What‘s the science behind taurine?
What are its properties?
How can it positively impact your mind and body?
Can taurine contribute to a happier, healthier life?
We’ll answer these questions and more! Empowering you with the understanding of how taurine can make a difference in your life. Let’s embark together on this journey.
What is Taurine?
Taurine’s composition
Taurine, a remarkable compound with diverse biological functions, has a unique chemical structure that sets it apart from other amino acids. Unlike protein-building amino acids, taurine does not contribute to protein synthesis. Instead, taurine is characterized by the presence of a sulfonic acid group (-SO3H) attached to its backbone. Hence it is classified as a sulfur-containing amino acid-like compound.
Natural Sources and Occurrence
This amino acid is naturally produced within our bodies, primarily in the liver and the brain. But it can also be obtained through various dietary sources.
Animal-based foods are particularly rich in taurine. Meats such as beef, pork, and poultry contain significant amounts of taurine, with higher concentrations found in organ meats like liver and heart. Seafood is another excellent source of it. Fish like salmon, mackerel, and tuna are known to have high taurine content. Dairy products, such as milk and cheese, also contain moderate levels of this compound.
Plant-based foods generally have lower taurine content compared to animal sources. However, some legumes, including beans, lentils, and chickpeas, as well as certain grains like oats and brown rice, contain trace amounts of taurine.
And of course, we all know that taurine is the main ingredient of energy drinks, but also is used in some dietary supplements.
Main Body Functions of Taurine
This amino acid plays a vital role in various bodily functions, such as the following essential roles in key areas:
Brain Health
Cardiovascular Health
Metabolism and Energy Production (Physical Performance)
Immune System Support
Let’s explore some interesting stuff about them!
Brain Health
The examined compound is a key player in promoting brain health and optimizing cognitive function. We will describe this role in detail, but in general, it can be summarized below:
Neurotransmission and Neuroprotection: Taurine acts as a neurotransmitter, facilitating communication between neurons. It also shields neurons from damage and promotes their survival.
Cognitive Function and Memory: It improves cognitive function, memory, and learning abilities by enhancing synaptic plasticity and supporting the growth of new neurons.
Mood Regulation and Stress Reduction: Our compound helps regulate neurotransmitters involved in mood regulation, reducing anxiety, stress, and symptoms of depression.
Antioxidant and Anti-inflammatory Effects: Taurine’s antioxidant properties protect brain cells from oxidative stress. At the same time, its anti-inflammatory effects reduce inflammation linked to neurodegenerative conditions.
Cardiovascular Health
The correlation between taurine and cardiovascular health is significant. It seems that it supports cardiovascular function in several ways:
Blood Pressure Regulation: Taurine promotes vasodilation, reducing resistance to blood flow and lowering blood pressure.
Lipid Profile Management: It helps maintain a healthy lipid profile by reducing LDL cholesterol and triglyceride levels.
Electrical Signal Regulation: It regulates the electrical signals in the heart, promoting a regular heartbeat.
Cardiac Muscle Health: Taurine supports the health and function of cardiac muscles, aiding in efficient blood pumping.
Metabolism and Energy Production (Physical performance)
Taurine is involved in various metabolic processes and energy utilization. Here’s a breakdown of how taurine impacts these processes:
Fat Digestion and Absorption: It aids in the digestion and absorption of dietary fats.
Fat Utilization and Energy Production: Taurine facilitates the transport and utilization of fats within cells. It promotes the entry of fatty acids into mitochondria, where they undergo beta-oxidation to produce energy-rich molecules like ATP.
Insulin Sensitivity and Glucose Regulation: Taurine supports insulin function, improving insulin sensitivity and promoting efficient uptake of glucose by cells. This helps maintain stable blood sugar levels.
Interestingly, Flávia G De Carvalho et al. suggest that taurine supplementation may increase lipid metabolism during high-intensity exercise!! Potentially resulting in the conservation of muscle glycogen stores.
Well, not exactly.
The point here is that the body starts to utilize easier fatty acids instead of the stored glycogen. This is called substrate switching. Substrate switching is when our body changes its preferred fuel source for energy production. Normally, it uses carbohydrates (glucose), but during fasting or intense exercise, it switches to burning fats for energy. This adaptation helps ensure a continuous energy supply for our body’s needs.
And this is very useful for people that are doing a low-carb diet or fasting. It is even greater for people who are doing CrossFit or similar types of exercise. Because during those stages you actually want your body to utilize energy using fat instead of glycogen.
Consequently, taurine contributes to metabolic health by optimizing fat digestion, utilization, and glucose regulation. It helps prevent metabolic imbalances and supports weight management. Not only these but also it seems to enhance physical performance and especially endurance. Some evidence that taurine reduces the lactate in human bodies through exercise, is a worth-trying factor!
Immune System Support
Taurine plays a role in supporting a healthy immune system. It enhances the function of immune cells, promoting their ability to defend against infections and pathogens. Taurine’s antioxidant properties also contribute to reducing inflammation and supporting overall immune health.
Modulation of Immune Cells: Taurine regulates the activity of immune cells, enhancing their ability to eliminate pathogens and support a robust immune response.
Regulation of Cytokines: It regulates the production and release of cytokines, important signaling molecules in immune responses. Cytokines prevent excessive inflammation.
Antimicrobial Properties and Gut Health: Taurine exhibits antimicrobial effects, inhibiting the growth and activity of bacteria and viruses. Indeed, one of its metabolic byproducts plays an effective role in preventing the colonization of harmful bacteria, allowing beneficial “probiotic” bacteria to flourish. We all know the crucial role that gut microbiota plays in immune system function.
Taurine and Brain Chemistry
As we promised we will discuss in detail the brain chemistry of taurine. We are Happy Chemical, and when it comes to brain chemistry, we always have a lot of things to say.
Promoting Relaxation, Stress Reduction, and Improved Sleep
How can it do all of these? By modulating the activity of some neurotransmitters. Particularly, it seems that it has a significant effect on gamma-aminobutyric acid (GABA).
GABA is a neurotransmitter widely distributed in the central nervous system (CNS). It is known for its calming and inhibitory effects on the brain. For instance, in stressful or exciting conditions, GABA can act as an inhibitory agent to prevent the over-excitation of the neuron cells. In other words, when GABA interacts with the receptors of a neuron, it makes the neuron less likely to fire an action potential or release neurotransmitters.
Relaxation: GABA helps to calm and relax the nervous system. When GABA levels are sufficient, it counteracts the effects of excitatory neurotransmitters. This creates a state of tranquillity and reduces feelings of anxiety.
Stress Reduction: GABA helps regulate the body’s stress response by inhibiting the release of stress hormones and promoting a sense of calmness. This can lead to improved coping mechanisms, enhanced resilience, and a reduction in the negative effects of chronic stress.
Improved Sleep Quality: GABA plays a crucial role in promoting healthy sleep patterns. It acts as a natural sedative, facilitating the transition into sleep and promoting deep, restorative sleep.
Taurine enhances the activity of GABA. Thus, it promotes relaxation, reduces stress, and contributes to improved sleep quality.
Stange, huh? Because we used to think of taurine as the main ingredient of energy drinks. But the truth is that those energy drinks don’t contain only taurine but also a significant quantity of caffeine. Hence, it is not the taurine that will keep you awake but caffeine.
Even though taurine might enhance your physical and mental performance. And this leads us to our next function, its cognitive effects.
Cognitive Function and Neuroprotective Effects
Taurine’s interaction with glutamate receptors holds promise for neuroprotection and enhanced cognitive function. Glutamate is referred to as the most abundant excitatory neurotransmitter in the brain. That means that when glutamate interacts with the receptors of a neuron it makes that neuron more likely to fire an action potential. By using this function glutamate is involved in synaptic plasticity. Through this, taurine plays its role in learning and memory.
In addition, by interacting with glutamate receptors, taurine can modulate their activity, leading to a balanced glutamate system. And this is important because glutamate, as an excitatory neurotransmitter, when present in excess, can lead to neuronal damage and neurotoxicity. This modulation is essential as excessive glutamate activity can lead to excitotoxicity. A phenomenon that is associated with neuronal damage and neurodegenerative disorders.
Taurine exerts its neuroprotective functions against glutamate-induced excitotoxicity. Hence, the interplay between taurine and glutamate receptors showcases the potential of taurine in promoting neuroprotection and brain health.
Does Taurine have antidepressant effects?
We are lacking efficient evidence but there is some indication that Taurine might have antidepressant effects. More specifically, Gao-Feng Wu et al. conducted a study on rats, not humans, where they investigated the preventive effects of it on depression induced by chronic unpredictable mild stress. What they found is very interesting.
In summary, they observed that taurine exhibited anti-depressant effects in 3 ways:
By modulating the hypothalamic-pituitary-adrenal HPA axis, a complex system in our body that helps regulate our stress response.
By regulating neurotransmitter levels such as serotonin, dopamine, norepinephrine, and glutamate.
By regulating neurotrophic factor expression, the namely “growth factors” of our neurons. They play a vital role in the development, maintenance, and survival of neurons, as well as in promoting their growth and communication with other cells.
Indeed, those are appealing findings. However, we emphasize again that more evidence is needed to be certain about the above effects!
Incorporating Taurine into Your Lifestyle
Disclaimer: The information provided in this section is for educational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making any significant dietary changes or starting supplementation.
When it comes to reaping the potential benefits of taurine, incorporating it into your daily life can be a valuable addition to your well-being routine.
Here are some practical tips to help you incorporate taurine into your lifestyle:
Dietary Sources
Animal-based foods: Consider including taurine-rich foods in your diet, such as beef, pork, poultry (especially organ meats like liver and heart), seafood (salmon, mackerel, tuna), and dairy products (milk, cheese).
Plant-based options: While plant-based foods generally have lower taurine content, you can still include legumes (beans, lentils, chickpeas), certain grains (oats, brown rice), and other sources to supplement your taurine intake.
Supplementation
The recommended dosage of taurine can vary depending on factors such as age, health status, specific health goals, and individual needs. It’s important to note that no standardized dosage for taurine is established by regulatory authorities like the FDA.
However, to provide a general guideline, typical daily dosages of taurine for adults range from 500 mg to 2,000 mg per day. This range can be divided into multiple doses throughout the day or taken as a single dose, depending on personal preference and individual response.
It’s worth noting that taurine is generally considered safe for most individuals when taken within recommended dosages. However, individual tolerance and sensitivity may vary, and some people may experience mild side effects such as stomach discomfort or diarrhea at higher doses. If you experience any adverse reactions, reducing the dosage or discontinuing use is recommended.
Nevertheless, if you decide to proceed with taurine supplementation always choose a high-quality brand. Select taurine supplements from reputable brands that prioritize quality and undergo third-party testing for purity and potency. Look for certifications or labels from regulatory authorities or independent testing organizations to ensure the product’s reliability.
Taurine supplements are available in various forms such as capsules, tablets, or powdered form. Follow the instructions on the product label or as advised by your healthcare professional.
Optimizing intake:
Evaluate your current diet to determine if you are getting sufficient taurine from food sources. Then; consider the supplementation dosage you need.
Taurine metabolism can be influenced by other nutrients such as vitamin B6, vitamin C, and zinc. Ensuring adequate intake of these cofactors will optimize the utilization of taurine in the body.
The timing of supplementation is also important. Depending on your specific goals, you may consider timing your taurine supplementation strategically. For example, some individuals prefer taking taurine before workouts to potentially enhance exercise performance. Some others may find it beneficial to take it in the evening to support relaxation and sleep.
Always pay attention! How does your body respond to taurine supplementation? Keep track of any changes in energy levels, mood, sleep quality, exercise performance, or other areas of interest.
And of course, taurine will do nothing if you don’t give enough attention to the other healthy lifestyle choices. Engage in regular exercise, manage stress levels, prioritize sufficient sleep, and maintain a well-rounded approach to self-care.
Takeaway
And this was our first article on a nootropic. We, as Happy Chemical, by embracing the science behind a natural compound, aim to arm the readers with a deeper understanding of how this can positively impact their lives, or not!
In conclusion, Taurine, beyond its association with energy drinks, offers more than just an energy boost. It plays a vital role in supporting cognitive function, reducing anxiety and stress, and promoting a sense of calmness.
Its unique composition sets it apart from other amino acids. Naturally produced in our bodies and found in various foods, taurine is linked to key functions in brain health, cardiovascular health, metabolism, energy production, and immune system support.
Most importantly, its interaction with neurotransmitters like GABA highlights its role in relaxation, stress reduction, improved sleep, cognitive function, and neuroprotection.
While further research is needed on taurine’s potential antidepressant effects, preliminary studies suggest its ability to regulate neurotransmitter levels and influence mood regulation and depressive symptoms.
Indeed, incorporating taurine into one’s lifestyle can be a valuable addition to a well-being routine. Dietary sources, especially animal-based foods, and supplementation could both be good options for optimizing taurine intake.
However, always seeking professional medical advice is crucial before making dietary changes or starting supplementation. And of course, always choosing reputable brands that prioritize quality!
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Timothy Ferriss is a well-known entrepreneur, author, and podcaster. He has gained significant recognition for his work in the fields of personal development, productivity, and lifestyle design. He is best known for his highly popular podcast, “The Tim Ferriss Show,” where he interviews world-class performers from various fields and explores their strategies, routines, and insights for success.
Tim Ferriss is an accomplished author, with several bestselling books. His breakout book, “The 4-Hour Workweek“, became a global phenomenon! Insomuch Tim inspired readers with unconventional approaches to work, time management, and lifestyle design. He has since written several influential books. Some of them are “The 4-Hour Body” and “Tools of Titans“, which provide practical tips and advice for optimizing various aspects of life, ranging from physical fitness to personal growth.
One of the most influential personas
Beyond his podcast, Tim is a sought-after speaker and advisor, sharing his expertise and experiences at conferences and events worldwide. He has built a loyal following who appreciate his authentic approach, intellectual curiosity, and commitment to experimenting with different techniques and strategies for personal and professional growth.
Through his podcast, books, and public appearances, Tim Ferriss has established himself as a leading voice in the field of personal development and lifestyle design. His unique blend of curiosity, analytical thinking, and relentless pursuit of excellence has inspired countless individuals to optimize their lives and strive for greatness. Whether you’re seeking practical advice, inspiration, or a fresh perspective on success, Tim Ferriss and his podcast offer a wealth of valuable insights from some of the world’s most accomplished individuals.
The Tim Ferriss Show Podcast
“The Tim Ferriss Show” is widely regarded as one of the most popular and influential podcasts in the self-help and business genres. With millions of listeners around the world, Tim has created a platform where he engages in long-form conversations with high achievers and thought leaders. Throughout this, he delves into their habits, mindset, and strategies for success.
On his podcast, you’ll embark on a captivating journey across a diverse range of topics that span self-help, neuroscience, trauma healing, cryptocurrency, artificial intelligence, psychedelics research, business development, and much more. The breadth of subjects covered is truly remarkable, offering listeners an expansive reservoir of knowledge and insights.
A Great Lineup
What sets this podcast apart is not just the breadth of topics, but also the caliber of guests that Tim Ferriss invites to the show. The guest lineup reads like a who’s who of influential individuals from various fields. From tech moguls like Mark Zuckerberg to Hollywood icons like Hugh Jackman. From accomplished athletes like Chris Bosh to renowned authors like Neil Gaiman. The show features a stellar cast of high achievers who share their stories, wisdom, and strategies for success.
The perfect question exists
One of the standout aspects of “The Tim Ferriss Show” is Tim’s interviewing style. With an astute and curious mind, he delves deep into the minds of his guests, uncovering hidden gems of knowledge and providing listeners with those “wow” moments. Indeed Tim Ferriss has a unique ability to ask thought-provoking questions that elicit profound insights and actionable advice, leaving listeners inspired and eager to implement new ideas in their own lives.
The podcast episodes are not just surface-level conversations. They are in-depth explorations that allow guests to share their expertise and personal journeys. Whether it’s delving into the mindset of high-performing athletes, exploring the secrets of successful entrepreneurs, or discussing the latest breakthroughs in science and technology, Ferriss ensures that each episode is a rich tapestry of information, inspiration, and practical takeaways.
Beyond the captivating interviews, Tim Ferriss infuses his podcast with his own experiences and experiments. Known for his relentless pursuit of optimization and his willingness to push boundaries, Ferriss shares his insights and strategies for personal growth and peak performance. This adds a unique and personal touch to the show. Indeed listeners get to witness Ferriss’ evolution and experimentation firsthand.
“The Tim Ferriss Show” has become a go-to resource for individuals seeking profound conversations, expert advice, and a wide spectrum of knowledge. Whether you’re interested in personal development, business strategies, or exploring the frontiers of science and technology, this podcast offers an unparalleled platform to learn from some of the brightest minds and most accomplished individuals in the world. It’s a podcast that will expand your horizons, challenge your thinking, and inspire you to take action on your own journey of growth and success.
The Guest: Neuroscientist David Eagleman
David Eagleman is a prominent figure in neuroscience. Not only is he known for his groundbreaking research, but also his compelling writing and captivating speaking engagements. With a Ph.D. in Neuroscience from Baylor College of Medicine, he delves into the complexities of the human brain and its profound impact on our perception of the world.
Eagleman’s work encompasses various aspects of brain function. This includes exploring time perception, synesthesia, and sensory substitution. Through innovative experiments and studies, he provides valuable insights into how the brain processes information and ultimately shapes our reality.
Apart from his academic achievements, Eagleman is acclaimed as a talented science writer. His books, such as “Incognito: The Secret Lives of the Brain” and “The Brain: The Story of You“, receive critical acclaim for their ability to make complex scientific concepts accessible and engaging to readers of all backgrounds. With a remarkable skill for translating intricate ideas into compelling narratives, he captivates a broad readership and firmly establishes himself as a leading science communicator. His latest book, “Livewired: The Inside Story of the Ever-Changing Brain“, is already impacting the world!
Beyond writing
David Eagleman is a multi-talented individual with a diverse range of accomplishments. He is not only a renowned neuroscientist and writer but also a presenter, podcast host, and entrepreneur!
As the writer and presenter of the Emmy-nominated series “The Brain” on PBS, Eagleman has brought the wonders of neuroscience to television screens worldwide. In addition to his work in television, Eagleman hosts the podcast “Inner Cosmos with David Eagleman,” where he explores the depths of the human mind and the mysteries of consciousness. Through thought-provoking discussions and insightful interviews, he delves into the intersection of science, philosophy, and personal experience.
At Stanford University in Palo Alto, California, Eagleman serves as a professor, imparting his knowledge and passion for neuroscience to the next generation of scholars. He also wears the hat of an entrepreneur, as he runs a neurotechnology startup called Neosensory, which focuses on developing innovative solutions for sensory augmentation.
And the list goes on
Further showcasing his diverse interests, Eagleman directs the Center for Science and Law, an interdisciplinary initiative that explores the intersection of neuroscience and the legal system. He aims to bridge the gap between these fields and inform legal decision-making based on scientific evidence.
Not content with just his scientific pursuits, Eagleman is also involved in the world of film and television production. Through his production company, Cognito Entertainment, he seeks to bring scientific themes, both fiction and nonfiction, to the screen. This endeavor allows him to reach even wider audiences and create engaging visual experiences that educate and inspire.
With his diverse range of endeavors, David Eagleman continues to make significant contributions to the field of neuroscience and science communication. Through his writing, presenting, podcasting, and entrepreneurial ventures, he inspires curiosity, expands our understanding of the human mind, and fosters a deeper appreciation for the wonders of the brain.
The Tim Ferriss Show Episode #674: Neuroscientist David Eagleman
On the podcast, Tim Ferriss and David Eagleman engage in captivating conversations that span a wide array of fascinating topics. Delving into the depths of human consciousness, they explore the mysteries and potential of the mind.
Exploring Consciousness and Neuroscience
In their discussions, they go through the realm of sensory augmentation, investigating how technology can enhance our perception of the world. They also unveil the “Lazy Susan Method of Extraordinary Productivity,” sharing valuable insights and strategies for maximizing efficiency and achieving remarkable results. Moreover, stretching the boundaries of time becomes a captivating subject as they examine the role of novelty and its ability to expand our perception of time.
Why do we dream?
Interestingly dreaming takes center stage. David Eagleman reveals the latest findings of the sleeping mind. He explores a very interesting science hypothesis behind dreams. Check it out in the below short clip:
Do you know what synesthesia is?
Where senses intertwine, offering unique perspectives on how our brains process information. The guest explains in detail this definition. Drawing inspiration from the great titans of science, Tim Ferriss and David Eagleman extract valuable lessons and insights that can be applied to various aspects of life. They explore the minds of remarkable individuals who have made significant contributions to scientific understanding.
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