Cognitive Enhancement Without Drugs

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Cognitive Enhancement Without Drugs

Elizabeth Ricker stands before the tranquil ocean, contemplating the vast expanse before her.

This is Elizabeth Ricker. She’s a Harvard-and-MIT-trained neuroscientist and researcher, who now runs the “Citizen Science” DIY-neurohacking organization, NeuroEducate.

Sounds fun! What’s it about?

The philosophy that spurs on her research and practice can be summed up as follows:

❝I’m not going to leave my brain up to my doctor or [anyone else]… My brain is my own responsibility, and I’m going to do the best that I can to optimize it❞

Her goal is not just to optimize her own brain though; she wants to make the science accessible to everyone.

What’s this about Citizen Science?

Citizen Science” is the idea that while there’s definitely an important role in society for career academics, science itself should be accessible to all. And, not just the conclusions, but the process too.

This can take the form of huge experiments, often facilitated these days by apps where we opt-in to allow our health metrics (for example) to be collated with many thousands of others, for science. It can also involve such things as we talked about recently, getting our own raw genetic data and “running the numbers” at home to get far more comprehensive and direct information than the genetic testing company would ever provide us.

For Ricker, her focus is on the neuroscience side of biohacking, thus, neurohacking.

I’m ready to hack my brain! Do I need a drill?

Happily not! Although… Bone drills for the skull are very convenient instruments that make it quite hard to go wrong even with minimal training. The drill bit has a little step/ledge partway down, which means you can only drill through the thickness of the skull itself, before the bone meeting the wider part of the bit stops you from accidentally drilling into the brain. Still, please don’t do this at home.

What you can do at home is a different kind of self-experimentation…

If you want to consider which things are genuinely resulting in cognitive enhancement and which things are not, you need to approach the matter like a scientist. That means going about it in an organized fashion, and recording results.

There are several ways cognitive enhancement can be measured, including:

  • Learning and memory
  • Executive function
  • Emotional regulation
  • Creative intelligence

Let’s look at each of them, and what can be done. We don’t have a lot of room here; we’re a newsletter not a book, but we’ll cover one of Ricker’s approaches for each:

Learning and memory

This one’s easy. We’re going to leverage neuroplasticity (neurons that fire together, wire together!) by simple practice, and introduce an extra element to go alongside your recall. Perhaps a scent, or a certain item of clothing. Tell yourself that clinical studies have shown that this will boost your recall. It’s true, but that’s not what’s important; what’s important is that you believe it, and bring the placebo effect to bear on your endeavors.

You can test your memory with word lists, generated randomly by AI, such as this one:

Random Word List Generator

You’ll soon find your memory improving—but don’t take our word for it!

Executive function

Executive function is the aspect of your brain that tells the other parts how to work, when to work, and when to stop working. If you’ve ever spent 30 minutes thinking “I need to get up” but you were stuck in scrolling social media, that was executive dysfunction.

This can be trained using the Stroop Color and Word Test, which shows you words, specifically the names of colors, which will themselves be colored, but not necessarily in the color the word pertains to. So for example, you might be shown the word “red”, colored green. Your task is to declare either the color of the word only, ignoring the word itself, or the meaning of the word only, ignoring its appearance. It can be quite challenging, but you’ll get better quite quickly:

The Stroop Test: Online Version

Emotional Regulation

This is the ability to not blow up angrily at the person with whom you need to be diplomatic, or to refrain from laughing when you thought of something funny in a sombre situation.

It’s an important part of cognitive function, and success or failure can have quite far-reaching consequences in life. And, it can be trained too.

There’s no online widget for this one, but: when and if you’re in a position to safely* do so, think about something that normally triggers a strong unwanted emotional reaction. It doesn’t have to be something life-shattering, but just something that you feel in some way bad about. Hold this in your mind, sit with it, and practice mindfulness. The idea is to be able to hold the unpleasant idea in your mind, without becoming reactive to it, or escaping to more pleasant distractions. Build this up.

*if you perchance have PTSD, C-PTSD, or an emotional regulation disorder, you might want to talk this one through with a qualified professional first.

Creative Intelligence

Another important cognitive skill, and again, one that can be cultivated and grown.

The trick here is volume. A good, repeatable test is to think of a common object (e.g. a rock, a towel, a banana) and, within a time constraint (such as 15 minutes) list how many uses you can think of for that item.

Writer’s storytime: once upon a time, I was sorting through an inventory of medical equipment with a colleague, and suggested throwing out our old arterial clamps, as we had newer, better ones—in abundance. My colleague didn’t want to part with them, so I challenged him “Give me one use for these, something we could in some possible world use them for that the new clamps don’t do better, and we’ll keep them”. He said “Thumbscrews”, and I threw my hands up in defeat, saying “Fine!”, as he had technically fulfilled my condition.

What’s the hack to improve this one? Just more volume. Creativity, as it turns out, isn’t something we can expend—like a muscle, it grows the more we use it. And because the above test is repeatable (with different objects), you can track your progress.

And if you feel like using your grown creative muscle to write/paint/compose/etc your magnum opus, great! Or if you just want to apply it to the problem-solving of everyday life, also great!

In summary…

Our brain is a wonderful organ with many functions. Society expects us to lose these as we get older, but the simple, scientific truth is that we can not only maintain our cognitive function, but also enhance and grow it as we go.

Want to know more from today’s featured expert?

You might enjoy her book, “Smarter Tomorrow”, which we reviewed back in March

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  • Fasting, eating earlier in the day or eating fewer meals – what works best for weight loss?

    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.

    Globally, one in eight people are living with obesity. This is an issue because excess fat increases the risk of type 2 diabetes, heart disease and certain cancers.

    Modifying your diet is important for managing obesity and preventing weight gain. This might include reducing your calorie intake, changing your eating patterns and prioritising healthy food.

    But is one formula for weight loss more likely to result in success than another? Our new research compared three weight-loss methods, to see if one delivered more weight loss than the others:

    • altering calorie distribution – eating more calories earlier rather than later in the day
    • eating fewer meals
    • intermittent fasting.

    We analysed data from 29 clinical trials involving almost 2,500 people.

    We found that over 12 weeks or more, the three methods resulted in similar weight loss: 1.4–1.8kg.

    So if you do want to lose weight, choose a method that works best for you and your lifestyle.

    chalermphon_tiam/Shutterstock

    Eating earlier in the day

    When our metabolism isn’t functioning properly, our body can’t respond to the hormone insulin properly. This can lead to weight gain, fatigue and can increase the risk of a number of chronic diseases such as diabetes.

    Eating later in the day – with a heavy dinner and late-night snacking – seems to lead to worse metabolic function. This means the body becomes less efficient at converting food into energy, managing blood sugar and regulating fat storage.

    In contrast, consuming calories earlier in the day appears to improve metabolic function.

    However, this might not be the case for everyone. Some people naturally have an evening “chronotype”, meaning they wake up and stay up later.

    People with this chronotype appear to have less success losing weight, no matter the method. This is due to a combination of factors including genes, an increased likelihood to have a poorer diet overall and higher levels of hunger hormones.

    Eating fewer meals

    Skipping breakfast is common, but does it hinder weight loss? Or is a larger breakfast and smaller dinner ideal?

    While frequent meals may reduce disease risk, recent studies suggest that compared to eating one to two meals a day, eating six times a day might increase weight loss success.

    However, this doesn’t reflect the broader research, which tends to show consuming fewer meals can lead to greater weight loss. Our research suggests three meals a day is better than six. The easiest way to do this is by cutting out snacks and keeping breakfast, lunch and dinner.

    Most studies compare three versus six meals, with limited evidence on whether two meals is better than three.

    However, front-loading your calories (consuming most of your calories between breakfast and lunch) appears to be better for weight loss and may also help reduce hunger across the day. But more studies with a longer duration are needed.

    Fasting, or time-restricted eating

    Many of us eat over a period of more than 14 hours a day.

    Eating late at night can throw off your body’s natural rhythm and alter how your organs function. Over time, this can increase your risk of type 2 diabetes and other chronic diseases, particularly among shift workers.

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    Man looks at his watch
    Some people limit their calories to a six hour window, while others opt for ten hours. Shutterstock/NIKS ADS

    Animal studies suggest time-restricted eating can lead to weight loss and improved metabolism. But the evidence in humans is still limited, especially about the long-term benefits.

    It’s also unclear if the benefits of time-restricted eating are due to the timing itself or because people are eating less overall. When we looked at studies where participants ate freely (with no intentional calorie limits) but followed an eight-hour daily eating window, they naturally consumed about 200 fewer calories per day.

    What will work for you?

    In the past, clinicians have thought about weight loss and avoiding weight gain as a simile equation of calories in and out. But factors such as how we distribute our calories across the day, how often we eat and whether we eat late at night may also impact our metabolism, weight and health.

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    • aiming to eat in an eight-hour window
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    The average adult gains 0.4 to 0.7 kg per year. Improving the quality of your diet is important to prevent this weight gain and the strategies above might also help.

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    Hayley O’Neill, Assistant Professor, Faculty of Health Sciences and Medicine, Bond University and Loai Albarqouni, Assistant Professor | NHMRC Emerging Leadership Fellow, Bond University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Fermenting Everything – by Andy Hamilton

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    This is not justanother pickling book! This is, instead, what it says on the front cover, “fermenting everything”.

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    All in all, this is a great way to get in your gut-healthy daily dose of fermented products!

    He does also talk safety, and troubleshooting too. And so long as you have a collection of big jars and a fairly normally-furnished kitchen, you shouldn’t need any more special equipment than that, unless you decide to you your fermentation skills for making beer (which does need some extra equipment, and he offers advice on that—our advice as a health science publication is “don’t drink beer”, though).

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  • Sunflower Oil vs Canola Oil – Which is Healthier?

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    Our Verdict

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    Why?

    They’re both terrible! But canola oil is worse. Sunflower oil is marketed as being higher in polyunsaturated fats, which it is, albeit not by much.

    Canola oil is very bad for the heart, and sunflower oil is only moderately bad for the heart, to the point that it can be heart-neutral if used sparingly.

    As seed oils, they are both sources of vitamin E, but you’d need to drink a cup of oil to get your daily dose, so please just eat some seeds (or nuts, or fruit, or something) instead. It can even be sunflower seeds if you like! Rapeseed* itself (the seed that canola oil is made from) isn’t really sold as a foodstuff, so that one’s less of an option.

    *Fun fact: if you’re N. American and wondering what this “rapeseed” is, know that most of the rest of the Anglosphere calls canola oil “rapeseed oil”, as it’s made from rapeseed, which comes from a plant called rape, whose name is unrelated to the crime of the same name, and comes from rāpa, the Latin word for turnip. Anyway, “canola” is a portmanteau of “Canadian” and “Ola” meaning oil, and is a trademark that has made its way into generic use throughout N. America, as a less alarming name.

    Back to health matters: while sunflower seeds are healthy in moderation, the ultraprocessed and refined sunflower and canola oils are not.

    Canola oil has also been found to be implicated in age-related cognitive decline, whereas sunflower oil has had mixed results in that regard.

    In summary

    Sunflower oil is relatively, and we stress relatively, healthier than canola oil. Please use a healthier oil than either if you can. Olive oil is good for most things, and if you need something with a higher smoke point (and/or less distinctive flavor), consider avocado oil, which is also very healthy and whose smoke point is even higher than the seed oils we’ve been discussing today.

    Want to know more?

    Check out:

    Avocado Oil vs Olive Oil – Which is Healthier?

    Enjoy!

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  • Is A Visible Six-Pack Obtainable Regardless Of Genetic Predisposition?

    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.

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small 😎

    ❝Is it possible for anyone to get 6-pack abs (even if genetics makes it easier or harder) and how much does it matter for health e.g. waist size etc?❞

    Let’s break it down into two parts:

    Is it possible for anyone to get 6-pack abs (even if genetics makes it easier or harder)?

    Short answer: no

    First, a quick anatomy lesson: while “abs” (abdominal muscles) are considered in the plural and indeed they are, what we see as a six-pack is actually only one muscle, the rectus abdominis, which is nestled in between other abdominal muscles that are beyond the scope of our answer here.

    The reason that the rectus abdominis looks like six muscles is because there are bands of fascia (connective tissue) lying over it, so we see where it bulges between those bands.

    The main difference genes make are as follows:

    • Number of fascia bands (and thus the reason that some people get a four-, six-, eight-, or rarely, even ten-pack). Obviously, no amount of training can change this number, any more than doing extra bicep curls will grow you additional arms.
    • Density of muscle fibers. Some people have what has been called “superathlete muscle type”, which, while prized by Olympians and other athletes, is on bodybuilding forums less glamorously called being a “hard gainer”. What this means is that muscle fibers are denser, so while training will make muscles stronger, you won’t see as much difference in size. This means that size for size, the person with this muscle type will always be stronger than someone the same size without it, but that may be annoying if you’re trying to build visible definition.
    • Twitch type of muscle fibers. Some people have more fast-twitch fibers, some have more slow-twitch fibers. Fast-twitch fibers are better suited for visible abs (and, as the name suggests, quick changes between contracting and relaxing). Slow-twitch fibers are better for endurance, but yield less bulky muscles.
    • Inclination to subcutaneous fat storage. This is by no means purely genetic; hormones make the biggest difference, followed by diet. But, genes are an influencing factor, and if your body fat percentage is inclined to be higher than someone else’s, then it’ll take more work to see muscle definition under that fat.

    The first of those items is why our simple answer is “no”; because some people are destined to, if muscle is visible, have a four-, eight, or (rarely) ten-pack, making a six-pack unobtainable.

    It’s worth noting here that while a bigger number is more highly prized aesthetically, there is literally zero difference healthwise or in terms of performance, because it’s nothing to do with the muscle, and is only about the fascia layout.

    The density of muscle fibers is again purely genetic, but it only makes things easier or harder; this part’s not impossible for anyone.

    The inclination to subcutaneous fat storage is by far the most modifiable factor, and the thus most readily overcome, if you feel so inclined. That doesn’t mean it will necessarily be easy! But it does mean that it’s relatively less difficult than the others.

    How much does it matter for health, e.g. waist size etc?

    As you may have gathered from the above, having a six-pack (or indeed a differently-numbered “pack”, if that be your genetic lot) makes no important difference to health:

    • The fascia layout is completely irrelevant to health
    • The muscle fiber types do make a difference to athletic performance, but not general health when at rest
    • The subcutaneous fat storage is a health factor, but probably not how most people think

    Healthy body fat percentages are (assuming normal hormones) in the range of 20–25% for women and 15–20% for men.

    For most people, having clearly visible abs requires going below those healthy levels. For most people, that’s not optimally healthy. And those you see on magazine covers or in bodybuilding competitions are usually acutely dehydrated for the photo, which is of course not good. They will rehydrate after the shoot.

    However, waist size (especially as a ratio, compared to hip size) is very important to health. This has less to do with subcutaneous fat, though, and is more to do with visceral belly fat, which goes under the muscles and thus does not obscure them:

    Visceral Belly Fat & How To Lose It

    One final note: fat notwithstanding, and aesthetics notwithstanding, having a strong core is very good for general health; it helps keeps one’s internal organs in place and well-protected, and improves stability, making falls less likely as we get older. Additionally, having muscle improves our metabolic base rate, which is good for our heart. Abs are just one part of core strength (the back being important too, for example), but should not be neglected.

    Top-tier exercises to do include planks, and hanging leg raises (i.e. hang from some support, such as a chin-up bar, and raise your legs, which counterintuitively works your abs a lot more than your legs).

    Take care!

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