L-Theanine: What’s The Tea?

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L-Theanine: What’s The Tea?

We’ve touched previously on l-theanine, when this newsletter was new, and we had only a few hundred subscribers and the carefully organized format wasn’t yet what it is today.

So now it’s time to give this potent dietary compound / nutritional supplement the “Monday Research Review” treatment…

What is it?

L-theanine is an amino acid found in tea. The human body can’t produce it, and/but it’s not essential for humans. It does have a lot of benefits, though. See for example:

L-Theanine as a Functional Food Additive: Its Role in Disease Prevention and Health Promotion

How does it work?

L-theanine works by moderating and modulating the brain’s neurotransmitters.

This sounds fancy, but basically it means: it doesn’t actually add anything in the manner of a drug, but it changes how we use what we have naturally.

What does it do? Read on…

It increases mental focus

It has been believed that l-theanine requires the presence of caffeine to achieve this (i.e., it’s a combination-only effect). For example:

The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness

But as it turns out, when a group of researchers actually checked… This isn’t true, as Foxe et al. write:

❝We asked whether either compound alone, or both in combination, would affect performance of the task in terms of reduced error rates over time, and whether changes in alpha-band activity would show a relationship to such changes in performance. When treated with placebo, participants showed a rise in error rates, a pattern that is commonly observed with increasing time-on-task, whereas after caffeine and theanine ingestion, error rates were significantly reduced. The combined treatment did not confer any additional benefits over either compound alone, suggesting that the individual compounds may confer maximal benefits at the dosages employed❞

See: Assessing the effects of caffeine and theanine on the maintenance of vigilance during a sustained attention task

It promotes a calmly wakeful feeling of serenity

Those are not words typically found in biopharmaceutical literature, but they’re useful here to convey:

  • L-theanine promotes relaxation without causing drowsiness
  • L-theanine promotes mental alertness without being a stimulant

Here is where l-theanine really stands out from caffeine. If both substances promote mental focus, but one of them does it by making us “wired” and the other does it while simultaneously promoting calm, it makes the choice between them clearer!

Read more: L-theanine, a natural constituent in tea, and its effect on mental state

It relieves stress and anxiety

Building on from the above, but there’s more: l-theanine relieves stress and anxiety in people experiencing stressful situations, without any known harmful side effects… This is something that sets it apart from a lot of anxiolytic (antianxiety) drugs!

Here’s what a big systematic review of clinical trials had to say:

Theanine consumption, stress and anxiety in human clinical trials: A systematic review

L-theanine has other benefits too

We’ve talked about some of the most popular benefits of l-theanine, and we can’t make this newsletter too long, but research also suggests that it…

If you’re interested in this topic, we recommend also reading our previous article on l-theanine—pardon that we hadn’t really nailed down our style yet—but there’s a bunch of useful information about how l-theanine makes caffeine “better” in terms of benefits. We also talk dosage, and reference some other studies we didn’t have room to include today!

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  • Millet vs Buckwheat – Which is Healthier?

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    Our Verdict

    When comparing millet to buckwheat, we picked the buckwheat.

    Why?

    Both of these naturally gluten-free grains* have their merits, but we say buckwheat comes out on top for most people (we’ll discuss the exception later).

    *actually buckwheat is a flowering pseudocereal, but in culinary terms, we’ll call it a grain, much like we call tomato a vegetable.

    Considering the macros first of all, millet has slightly more carbs while buckwheat has more than 2x the fiber. An easy win for buckwheat (they’re about equal on protein, by the way).

    In the category of vitamins, millet has more of vitamins B1, B2, B3, B6, and B9, while buckwheat has more of vitamins B5, E, K, and choline. Superficially that’s a 5:4 win for millet, though buckwheat’s margins of difference are notably greater, so the overall vitamin coverage could arguably be considered a tie.

    When it comes to minerals, millet has more phosphorus and zinc, while buckwheat has more calcium, copper, iron, magnesium, manganese, potassium, and selenium. For most of them, buckwheat’s margins of difference are again greater. An easy win for buckwheat, in any case.

    This all adds up to a clear win for buckwheat, but as promised, there is an exception: if you have issues with your kidneys that mean you are avoiding oxalates, then millet becomes the healthier choice, as buckwheat is rather high in oxalates while millet is low in same.

    For everyone else: enjoy both! Diversity is good. But if you’re going to pick one, buckwheat’s the winner.

    Want to learn more?

    You might like to read:

    Grains: Bread Of Life, Or Cereal Killer?

    Take care!

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  • General Tso’s Chickpeas

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    A fiber-rich, heart-healthy take on a classic:

    You will need

    • 1 can chickpeas, drained
    • ¾ cup vegetable stock; ideally you made this yourself from vegetable cuttings that you kept in the freezer for this purpose, but failing that, you should be able to get low-sodium stock cubes at your local supermarket.
    • ¼ cup arrowroot starch (cornstarch will do at a pinch, but arrowroot is better and has no flavor of its own)
    • 3 tbsp coconut oil
    • 2 tbsp grated fresh ginger
    • ¼ bulb garlic, minced
    • 2 tbsp honey (or maple syrup if you prefer, and if you don’t like sweetness, reduce this to 1 tbsp or even omit entirely, though it won’t be quite so “General Tso” if you do, but it’s your meal!)
    • 2 tbsp tomato paste
    • 2 tsp hot sauce
    • 1 tsp black pepper, coarse ground
    • 3 green onions, sliced

    Method

    (we suggest you read everything at least once before doing anything)

    1) Coat the chickpeas in the arrowroot starch by tossing them together in a bowl

    2) Heat the coconut oil in a skillet on a medium-high heat, and when hot, add the chickpeas, stirring for 3 minutes

    3) Add the remaining ingredients in the order we gave (except the vegetable stock, which goes in last), stirring for 5 more minutes, or until the sauce thickens

    4) Serve with the carb of your choice; we recommend our Tasty Versatile Rice Recipe

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Seriously Useful Communication Skills!

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    What Are Communication Skills, Really?

    Superficially, communication is “conveying an idea to someone else”. But then again…

    Superficially, painting is “covering some kind of surface in paint”, and yet, for some reason, the ceiling you painted at home is not regarded as equally “good painting skills” as Michaelangelo’s, with regard to the ceiling of the Sistine Chapel.

    All kinds of “Dark Psychology” enthusiasts on YouTube, authors of “Office Machiavelli” handbooks, etc, tell us that good communication skills are really a matter of persuasive speaking (or writing). And let’s not even get started on “pick-up artist” guides. Bleugh.

    Not to get too philosophical, but here at 10almonds, we think that having good communication skills means being able to communicate ideas simply and clearly, and in a way that will benefit as many people as possible.

    The implications of this for education are obvious, but what of other situations?

    Conflict Resolution

    Whether at work or at home or amongst friends or out in public, conflict will happen at some point. Even the most well-intentioned and conscientious partners, family, friends, colleagues, will eventually tread on our toes—or we, on theirs. Often because of misunderstandings, so much precious time will be lost needlessly. It’s good for neither schedule nor soul.

    So, how to fix those situations?

    I’m OK; You’re OK

    In the category of “bestselling books that should have been an article at most”, a top-tier candidate is Thomas Harris’s “I’m OK; You’re OK”.

    The (very good) premise of this (rather padded) book is that when seeking to resolve a conflict or potential conflict, we should look for a win-win:

    • I’m not OK; you’re not OK ❌
      • For example: “Yes, I screwed up and did this bad thing, but you too do bad things all the time”
    • I’m OK; you’re not OK ❌
      • For example: “It is not I who screwed up; this is actually all your fault”
    • I’m not OK; you’re OK ❌
      • For example: “I screwed up and am utterly beyond redemption; you should immediately divorce/disown/dismiss/defenestrate me”
    • I’m OK; you’re OK ✅
      • For example: “I did do this thing which turned out to be incorrect; in my defence it was because you said xyz, but I can understand why you said that, because…” and generally finding a win-win outcome.

    So far, so simple.

    “I”-Messages

    In a conflict, it’s easy to get caught up in “you did this, you did that”, often rushing to assumptions about intent or meaning. And, the closer we are to the person in question, the more emotionally charged, and the more likely we are to do this as a knee-jerk response.

    “How could you treat me this way?!” if we are talking to our spouse in a heated moment, perhaps, or “How can you treat a customer this way?!” if it’s a worker at Home Depot.

    But the reality is that almost certainly neither our spouse nor the worker wanted to upset us.

    Going on the attack will merely put them on the defensive, and they may even launch their own counterattack. It’s not good for anyone.

    Instead, what really happened? Express it starting with the word “I”, rather than immediately putting it on the other person. Often our emotions require a little interrogation before they’ll tell us the truth, but it may be something like:

    “I expected x, so when you did/said y instead, I was confused and hurt/frustrated/angry/etc”

    Bonus: if your partner also understands this kind of communication situation, so much the better! Dark psychology be damned, everything is best when everyone knows the playbook and everyone is seeking the best outcome for all sides.

    The Most Powerful “I”-Message Of All

    Statements that start with “I” will, unless you are rules-lawyering in bad faith, tend to be less aggressive and thus prompt less defensiveness. An important tool for the toolbox, is:

    “I need…”

    Softly spoken, firmly if necessary, but gentle. If you do not express your needs, how can you expect anyone to fulfil them? Be that person a partner or a retail worker or anyone else. Probably they want to end the conflict too, so throw them a life-ring and they will (if they can, and are at least halfway sensible) grab it.

    • “I need an apology”
    • “I need a moment to cool down”
    • “I need a refund”
    • “I need some reassurance about…” (and detail)

    Help the other person to help you!

    Everything’s best when it’s you (plural) vs the problem, rather than you (plural) vs each other.

    Apology Checklist

    Does anyone else remember being forced to write an insincere letter of apology as a child, and the literary disaster that probably followed? As adults, we (hopefully) apologize when and if we mean it, and we want our apology to convey that.

    What follows will seem very formal, but honestly, we recommend it in personal life as much as professional. It’s a ten-step apology, and you will forget these steps, so we recommend to copy and paste them into a Notes app or something, because this is of immeasurable value.

    It’s good not just for when you want to apologize, but also, for when it’s you who needs an apology and needs to feel it’s sincere. Give your partner (if applicable) a copy of the checklist too!

    1. Statement of apology—say “I’m sorry”
    2. Name the offense—say what you did wrong
    3. Take responsibility for the offense—understand your part in the problem
    4. Attempt to explain the offense (not to excuse it)—how did it happen and why
    5. Convey emotions; show remorse
    6. Address the emotions/damage to the other person—show that you understand or even ask them how it affected them
    7. Admit fault—understand that you got it wrong and like other human beings you make mistakes
    8. Promise to be better—let them realize you’re trying to change
    9. Tell them how you will try to do it different next time and finally
    10. Request acceptance of the apology

    Note: just because you request acceptance of the apology doesn’t mean they must give it. Maybe they won’t, or maybe they need time first. If they’re playing from this same playbook, they might say “I need some time to process this first” or such.

    Want to really superpower your relationship? Read this together with your partner:

    Hold Me Tight: Seven Conversations for a Lifetime of Love, and, as a bonus:

    The Hold Me Tight Workbook: A Couple’s Guide for a Lifetime of Love

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  • I Will Make You Passionate About Exercise – by Bevan Eyles

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    What this isn’t: a “just do it!” motivational pep-talk.

    What this is:a compassionate and thoughtful approach to help non-exercisers become regular exercisers, by looking at the real life factors of what holds people back (learning from his own early failures as a coach, by paying attention now to things he inadvertently neglected back then), both in the material/practical and in the psychological/emotional.

    Further, he gives a 10-step method, for those who would like to be walked through it by the hand, making the transition to exercising regularly (and as a leisure habit, rather than as a chore) as frictionless as possible.

    The style is friendly and energetic, and very easy-reading throughout.

    Bottom line: if you are someone who finds exercising to be a chore, this book can definitely help you “get from here to there” in terms of finding joy in it, and finding exercise even easier than not exercising. Yes, really.

    Click here to check out I Will Make You Passionate About Exercise, and get passionate about exercise!

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  • Veg in One Bed New Edition – by Huw Richards

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We all know that growing our own veg is ultimately not only healthier on the plate, but also a very healthy activity. Cheaper too. So why don’t more of us do it?

    For many of us, it’s a matter of not having the skills or knowledge to do so. This book bridges that knowledge-gap.

    Richards gives, as promised, a month-by-month well-illustrated guide to growing a wide variety of vegetables. He does, by the way, assume that we are in a temperate climate in the Northern Hemisphere. So if you’re not, you may need to make some adjustments.

    The book doesn’t assume prior knowledge, and does give the reader everything we need from an initial basic shopping list onwards.

    A particular strength of this book is that it’s about growing veg in a single raised bed—this ensures keeping everything very manageable.

    Bottom line: if you have ever thought it would be good to grow your own veg, but didn’t know where to start and want something practical for a beginner, this is an excellent guide that will get you going!

    Click here to check out Veg In One Bed; you can do it!

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  • Ouch. That ‘Free’ Annual Checkup Might Cost You. Here’s Why.

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    When Kristy Uddin, 49, went in for her annual mammogram in Washington state last year, she assumed she would not incur a bill because the test is one of the many preventive measures guaranteed to be free to patients under the 2010 Affordable Care Act. The ACA’s provision made medical and economic sense, encouraging Americans to use screening tools that could nip medical problems in the bud and keep patients healthy.

    So when a bill for $236 arrived, Uddin — an occupational therapist familiar with the health care industry’s workings — complained to her insurer and the hospital. She even requested an independent review.

    “I’m like, ‘Tell me why am I getting this bill?’” Uddin recalled in an interview. The unsatisfying explanation: The mammogram itself was covered, per the ACA’s rules, but the fee for the equipment and the facility was not.

    That answer was particularly galling, she said, because, a year earlier, her “free” mammogram at the same health system had generated a bill of about $1,000 for the radiologist’s reading. Though she fought that charge (and won), this time she threw in the towel and wrote the $236 check. But then she dashed off a submission to the KFF Health News-NPR “Bill of the Month” project:

    “I was really mad — it’s ridiculous,” she later recalled. “This is not how the law is supposed to work.”

    The ACA’s designers might have assumed that they had spelled out with sufficient clarity that millions of Americans would no longer have to pay for certain types of preventive care, including mammograms, colonoscopies, and recommended vaccines, in addition to doctor visits to screen for disease. But the law’s authors didn’t reckon with America’s ever-creative medical billing juggernaut.

    Over the past several years, the medical industry has eroded the ACA’s guarantees, finding ways to bill patients in gray zones of the law. Patients going in for preventive care, expecting that it will be fully covered by insurance, are being blindsided by bills, big and small.

    The problem comes down to deciding exactly what components of a medical encounter are covered by the ACA guarantee. For example, when do conversations between doctor and patient during an annual visit for preventive services veer into the treatment sphere? What screenings are needed for a patient’s annual visit?

    A healthy 30-year-old visiting a primary care provider might get a few basic blood tests, while a 50-year-old who is overweight would merit additional screening for Type 2 diabetes.

    Making matters more confusing, the annual checkup itself is guaranteed to be “no cost” for women and people age 65 and older, but the guarantee doesn’t apply for men in the 18-64 age range — though many preventive services that require a medical visit (such as checks of blood pressure or cholesterol and screens for substance abuse) are covered.

    No wonder what’s covered under the umbrella of prevention can look very different to medical providers (trying to be thorough) and billers (intent on squeezing more dollars out of every medical encounter) than it does to insurers (who profit from narrower definitions).

    For patients, the gray zone has become a billing minefield. Here are a few more examples, gleaned from the Bill of the Month project in just the past six months:

    Peter Opaskar, 46, of Texas, went to his primary care doctor last year for his preventive care visit — as he’d done before, at no cost. This time, his insurer paid $130.81 for the visit, but he also received a perplexing bill for $111.81. Opaskar learned that he had incurred the additional charge because when his doctor asked if he had any health concerns, he mentioned that he was having digestive problems but had already made an appointment with his gastroenterologist. So, the office explained, his visit was billed as both a preventive physical and a consultation. “Next year,” Opasker said in an interview, if he’s asked about health concerns, “I’ll say ‘no,’ even if I have a gunshot wound.”

    Kevin Lin, a technology specialist in Virginia in his 30s, went to a new primary care provider to take advantage of the preventive care benefit when he got insurance; he had no physical complaints. He said he was assured at check-in that he wouldn’t be charged. His insurer paid $174 for the checkup, but he was billed an additional $132.29 for a “new patient visit.” He said he has made many calls to fight the bill, so far with no luck.

    Finally, there’s Yoori Lee, 46, of Minnesota, herself a colorectal surgeon, who was shocked when her first screening colonoscopy yielded a bill for $450 for a biopsy of a polyp — a bill she knew was illegal. Federal regulations issued in 2022 to clarify the matter are very clear that biopsies during screening colonoscopies are included in the no-cost promise. “I mean, the whole point of screening is to find things,” she said, stating, perhaps, the obvious.

    Though these patient bills defy common sense, room for creative exploitation has been provided by the complex regulatory language surrounding the ACA. Consider this from Ellen Montz, deputy administrator and director of the Center for Consumer Information and Insurance Oversight at the Centers for Medicare & Medicaid Services, in an emailed response to queries and an interview request on this subject: “If a preventive service is not billed separately or is not tracked as individual encounter data separately from an office visit and the primary purpose of the office visit is not the delivery of the preventive item or service, then the plan issuer may impose cost sharing for the office visit.”

    So, if the doctor decides that a patient’s mention of stomach pain does not fall under the umbrella of preventive care, then that aspect of the visit can be billed separately, and the patient must pay?

    And then there’s this, also from Montz: “Whether a facility fee is permitted to be charged to a consumer would depend on whether the facility usage is an integral part of performing the mammogram or an integral part of any other preventive service that is required to be covered without cost sharing under federal law.”

    But wait, how can you do a mammogram or colonoscopy without a facility?

    Unfortunately, there is no federal enforcement mechanism to catch individual billing abuses. And agencies’ remedies are weak — simply directing insurers to reprocess claims or notifying patients they can resubmit them.

    In the absence of stronger enforcement or remedies, CMS could likely curtail these practices and give patients the tools to fight back by offering the sort of clarity the agency provided a few years ago regarding polyp biopsies — spelling out more clearly what comes under the rubric of preventive care, what can be billed, and what cannot.

    The stories KFF Health News and NPR receive are likely just the tip of an iceberg. And while each bill might be relatively small compared with the stunning $10,000 hospital bills that have become all too familiar in the United States, the sorry consequences are manifold. Patients pay bills they do not owe, depriving them of cash they could use elsewhere. If they can’t pay, those bills might end up with debt-collection agencies and, ultimately, harm their credit score.

    Perhaps most disturbing: These unexpected bills might discourage people from seeking preventive screenings that could be lifesaving, which is why the ACA deemed them “essential health benefits” that should be free.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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