How (And Why) To Train Your Pre-Frontal Cortex
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Dr. Chapman’s Keys For Mental Focus
This is Dr. Sandra Chapman; she’s a cognitive neuroscientist, on a mission to, in her words, further our understanding of:
- what makes the brain stronger, faster and last longer
- what enhances human cognitive capacity, and
- what enhances the underlying brain systems across the lifespan.
To this end, she’s also the founder and Chief Director of the Center For Brain Health, where she has worked on her mission for the past 25 years (clocking up hundreds of peer-reviewed publications to her name), as well as being a professor of Behavioral and Brain Sciences at UT Dallas.
What does she want us to know?
Get your brain into gear
When it comes to your brainpower, it is “use it or lose it”, but it is also perfectly possible to use it and lose it.
Why?
Very often, what we are using our brains for is high-strain, low-yield stuff, such as multitasking, overthinking, or overthinking while multitasking. And to make it worse, we often do it without sufficient rest.
This is the equivalent of owning a Ferrari but trying to drive it in second and third gear at once by switching between the two as rapidly as possible. And doing that for 18 hours each day.
Suffice it to say, you’ll be going nowhere quickly.
An alternative “use” of brainpower is low-strain, low-yield stuff, such as having to pay close attention to a boring conversation. It’s enough to stop your mind from doing anything else, but not enough to actually stimulate you.
This is the equivalent of owning a Ferrari but keeping it idling. The wear and tear is minimal this time, but you’re not actually going anywhere either.
Better, of course, are the other two quadrants:
- low-strain, high-yield: consistently using our brain in relatively non-taxing ways that encourage its development
- high-strain, high-yield: here the Ferrari metaphor definitely fails, because unlike cars, our bodies (including our brains) are machines that benefit from judicious regular progressive overloading (but just by a bit, and with adequate recovery time between overloads).
See also: 12 Weeks To Measurably Boost Your Brain
How to do the “low-strain, low-yield” part
When it comes to “what’s the most important part of the brain to help in the face of cognitive decline?” the usual answer is either to focus on memory (hippocampi) or language (various parts, but for example Wernicke’s area and Broca’s area), since people most fear losing memory, and language is very important both socially and practically.
Those are indeed critical, and we at 10almonds stand by them, but Dr. Chapman (herself having originally trained as speech and language pathologist!) makes a strong case for adding a third brain part to the list.
Specifically, she advocates for strengthening the pre-frontal cortex, which is responsible for inhibition, task-switching, working memory, and cognitive flexibility. If that seems like a lot, do remember it’s a whole cortex and not one of the assorted important-but-small brain bits we mentioned above.
How? She has developed training programs for this, based on what she calls Strategic Memory Advanced Reasoning Tactics (SMART), to support support attention, planning, judgment and emotional management.
You can read more about those programs here:
Center For Brain Health | Our Programs
Participation in those is mostly not free, however, if you join their…
Center For Brain Health | BrainHealth Project
…then they will periodically invite you to join pilot programs, research programs, and the like, which will either be free or they-pay-you affairs—because this is how science is done, and you can read about yourself (anonymized, of course) later in peer-reviewed papers of the kind we often cite here.
If you’re not interested in any of that though, we will say that according to Dr. Chapman, the keys are:
Inhibition: be conscious of this function of your brain, and develop it. This is the function of your brain that stops you from making mistakes—or put differently: stops you from saying/doing something stupid.
Switching: do this consciously; per “I am now doing this task, now I am switching to this other task”, rather than doing the gear-grinding thing we discussed earlier
Working memory: this is effectively your brain’s RAM. Unlike the RAM of a computer (can be enhanced by adding another chip or replacing with a bigger chip), our brain’s RAM can be increased by frequent use, and especially by judicious use of progressive overloading (with rests between!) which we’ll discuss in the high-strain, high-yield section.
Flexibility: this is about creative problem-solving, openness to new ideas, and curiosity
See also: Curiosity Kills The Neurodegeneration
How to do the “high-strain, high-yield” part
Delighting this chess-playing writer, Dr. Chapman recommends chess. Although, similar games such as go (a Chinese game that looks simpler than chess but actually requires more calculation) work equally well too.
Why?
Games like chess and go cause structural changes that are particularly helpful, in terms of engaging in such foundational tasks as learning, abstract reasoning, problem-solving and self-control:
Chess Practice as a Protective Factor in Dementia
Basically, it checks (so to speak) a lot of boxes, especially for the pre-frontal cortex. Some notes:
- Focusing on the game is required for brain improvement; simply pushing wood casually will not do it. Ideally, calculating several moves ahead will allow for strong working memory use (because to calculate several moves ahead, one will have to hold increasingly many possible positions in the mind while doing so).
- The speed of play must be sufficiently slow as to allow not only for thinking, but also for what in chess is called “blunder-checking”, in other words, having decided on one’s move, pausing to consider whether it is a mistake, and actively trying to find evidence that it is. This is the crucial “inhibition habit”, and when one does it reflexively, one will make fewer mistakes. Tying this to dementia, see for example how one of the common symptoms of dementia is falling for scams that one wouldn’t have previously. How did cognitive decline make someone naïve? It didn’t, per se; it just took away their ability to, having decided what to do, pause to consider whether it was a mistake, and actively trying to find evidence that it is.
- That “conscious switching” that we talked about, rather than multitasking? In chess, there is a difference between strategy and tactics. Don’t worry about what that difference is for now (learn it if you want to take up chess), but know that strong players will only strategize while it is their opponent’s turn, and only calculate (tactics) while it is their own turn. It’s very tempting to flit constantly between one and the other, but chess requires players to have the mental discipline be able to focus on one task or the other and stick with that task until it’s the appointed time to switch.
If you feel like taking up chess, this site (and related app, if you want it) is free (it’s been funded by voluntary donations for a long time now) and good and even comes with free tuition and training tools: LiChess.org
Here’s another site that this writer (hi, it’s me) personally uses—it has great features too, but many are paywalled (I’m mostly there just because I’ve been there nearly since its inception, so I’m baked into the community now): Chess.com
Want to know more?
You might like this book by Dr. Chapman, which we haven’t reviewed yet but it did inform large parts of today’s article:
Make Your Brain Smarter: Increase Your Brain’s Creativity, Energy, and Focus – by Dr. Sandra Chapman
Enjoy!
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Do Tanning Beds Have Any Benefits?
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.
There is one answer:
No
Or rather, the answer is “no” unless we want to take some liberties about what we want to consider a benefit. For example:
- If the temporary aesthetic of a tan is a benefit to you, then that’s a benefit (but we urge you to value your health over that)
- If the experience of going there is a benefit to you, then that’s a benefit (but we urge you to find a comparable experience that’s less harmful)
- If… You know what, we’re already out of things that could even be reasonably considered a benefit (but we trust you get the point)
But, health benefits? Beyond any mental health benefits that could be better acquired through other means? No.
The closest thing to a counterexample could be that some will say (correctly) that a tanning bed will clear up acne.
But that’s a problem, not a benefit. Not because you pressingly needed the acne bacteria alive, but because irradiating your skin in such a manner that laid waste to your skin microbiome had two negative effects:
- It killed the rest of your skin microbiome, too. Or at least most of it.
- That same UV radiation is not any better for you than it was for those microbes.
For more on that first item, see: Your Skin Microbiome & The Sun ← because your microbiome can actually help protect you against the sun’s rays, but even they can and will be destroyed by the intense ferocity that is the UV radiation of a tanning bed.
Recently, researchers (Dr. Annika Marty et al.) compared medical records from 3,000 tanning bed users with similarly aged non-users and sequenced skin biopsies using technology focused on melanocytes and found that people who use tanning beds have nearly a 3x higher risk of melanoma compared with non-users, after adjusting for age, sunburn history, and family history.
Based on this research and more (i.e., the many other papers cited in the paper we’ll link below), it’s clear that sunbeds cause mutations in melanocytes, with tanning bed users showing nearly twice as many mutations, making skin cells more susceptible to cancer.
You can read the paper in full, here: Molecular effects of indoor tanning
It’s also worth noting that World Health Organization’s International Agency for Research on Cancer classifies tanning beds in the highest cancer risk category, alongside smoking and asbestos, with melanoma causing nearly 60,000 deaths per year.
So, please don’t let that be you or your loved ones.
Want to learn more?
We’ve tackled some related issues before, diving into the science, including:
…and:
And if you already have sun-damaged skin…
Undo The Sun’s Damage To Your Skin
Take care!
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Too Much Or Too Little Testosterone?
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.
One Man’s Saw Palmetto Is Another Woman’s Serenoa Repens…
Today we’re going to look at saw palmetto. So, first:
What is it?
Saw palmetto is a type of palm native to the southeastern United States. Its scientific name is “Serenoa repens”, so if that name appears in studies we cite, it’s the same thing. By whichever name, it’s widely enjoyed as a herbal supplement.
Why do people take it?
Here’s where it gets interesting, because people take it for some completely opposite reasons…
Indeed, searching for it on the Internet will cause Google to suggest “…for men” and “…for women” as the top suggestions.
That’s because it works on testosterone, and testosterone can be a bit of a double-edged sword, so some people want to increase or decrease certain testosterone-related effects on their body.
And it works for both! Here be science:
- Testosterone (henceforth, “T”) is produced in the human body.
- Yes, all human bodies, to some extent.
- An enzyme called 5-alpha-reductase converts T in to DHT (dihydrogen testosterone)
- DHT is a much more potent androgen (masculinizing agent) than T alone, such that its effects are often unwanted, including:
- Enlarged prostate (if you have one)
- Hair loss (especially in men)
- New facial hair growth (usually unwanted by women)
- Women are more likely to get this due to PCOS and/or the menopause
To avoid those effects, you really want less of your T to be converted into DHT.
Saw palmetto is a 5α-reductase inhibitor, so if you take it, you’ll have less DHT, and you’ll consequently lose less hair, have fewer prostate problems, etc.
^The above study showed that saw palmetto extract performed comparably to finasteride. Finasteride is the world’s main go-to prescription drug for treating enlarged prostate and/or hair loss.
See also: Natural Hair Supplement: Friend or Foe? Saw Palmetto, a Systematic Review in Alopecia
Hair today… Growing tomorrow!
So, what was that about increasing T levels?
Men usually suffer declining T levels as they get older, with a marked drop around the age of 45. With lower T comes lower energy, lower mood, lower libido, erectile dysfunction, etc.
Guess what… It’s T that’s needed for those things, not DHT. So if you block the conversion of T to DHT, you’ll have higher blood serum T levels, higher energy, higher mood, higher libido, and all that.
(the above assumes you have testicles, without which, your T levels will certainly not increase)
Saw Palmetto Against Enlarged Prostate?
With higher DHT levels in mid-late life, prostate enlargement (benign prostatic hyperlasia) can become a problem for many men. The size of that problem ranges from urinary inconvenience (common, when the prostate presses against the bladder) to prostate cancer (less common, much more serious). Saw palmetto, like other 5α-reductase inhibitors such as finasteride, may be used to prevent or treat this.
Wondering how safe/reliable it is? We found a very high-quality fifteen-year longitudinal observational study of the use of saw palmetto, and it found:
❝The 15 years’ study results suggest that taking S. repens plant extract continuously at a daily dose of 320 mg is an effective and safe way to prevent the progression of benign prostatic hyperplasia.❞
Want a second opinion? We also found a 10-year study (by different researchers with different people taking it), which reached the same conclusion:
❝The results of study showed the absence of progression, both on subjective criteria (IPSS, and QoL scores), and objective criteria (prostate volume, the rate of urination, residual urine volume). Furthermore, patients had no undesirable effects directly related to the use of this drug.❞
- IPSS = International Prostate Symptom Score
- QoL = Quality of Life
❝But wait a minute; I, a man over the age of 45 with potentially declining T levels but a fabulous beard, remember that you said just a minute ago that saw palmetto is used by women to avoid having facial hair; I don’t want to lose mine!❞
You won’t. Once your facial hair follicles were fully developed and activated during puberty, they’ll carry on doing what they do for life. That’s no longer regulated by hormones once they’re up and running.
The use of saw palmetto can only be used to limit facial hair if caught early—so it’s more useful at the onset of menopause, for those who have (or will have) such, or else upon the arrival of PCOS symptoms or hirsuitism from some other cause.
Take The Test!
Do you have a prostate, and would like to know your IPSS score, and what that means for your prostate health?
(takes 1 minute, no need to pee or go probing for anything)
Bottom Line on Saw Palmetto
- It blocks the conversion of T into DHT
- It will increase blood serum T levels, thus boosting mood, energy, libido, etc in men (who typically have more T, but whose T levels decline with age)
- It will decrease DHT levels, thus limiting hair loss (especially in men) and later-life new facial hair growth (especially in women).
- It can be used to prevent or treat prostate enlargement
- Bonus: it’s a potent antioxidant and thus reduces general inflammation (in everyone)
Want To Try Saw Palmetto?
We don’t sell it (or anything else), but for your convenience…
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- Testosterone (henceforth, “T”) is produced in the human body.
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100 Ways to Change Your Life – by Liz Moody
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Sometimes we crave changing things up, just to feel something new. This can result in anything from bad haircut decisions or impulsive purchases, to crashing and burning-out of a job, project, or relationship. It doesn’t have to be that way, though!
This book brings us (as the title suggest) 100 evidence-based ways of changing things up in a good way—small things that can make a big difference in many areas of life.
In terms of format, these are presented in 100 tiny chapters, each approximately 2 pages long (obviously it depends on the edition, but you get the idea). Great to read in any of at least three ways:
- Cover-to-cover
- One per day for 100 days
- Look up what you need on an ad hoc basis
Bottom line: even if you already do half of these things, the other half will each compound your health happiness one-by-one as you add them. This is a very enjoyable and practical book!
Click here to check out 100 Ways to Change Your Life, and level-up yours!
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Collard Greens vs Red Cabbage – Which is Healthier?
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.
Our Verdict
When comparing collard greens to red cabbage, we picked the collards.
Why?
Both are great and both have their merits! But…
In terms of macros, collard greens have more fiber and protein, while red cabbage has more carbs. It’s not a huge difference, but by the numbers, it’s a clear win for collard greens on several fronts.
In the category of vitamins, collard greens have more of vitamins A, B2, B3, and B9, while red cabbage has more of vitamins B1, B5, B6, and C. Superficially, that’s a 4:4 tie, but it’s worth noting that collard greens’ vitamins’ margins of difference are much greater, so we could give collards the win on a tie-breaker here, if not just calling it a tie.
When it comes to minerals, things are more one-sided: collard greens have more calcium, copper, iron, magnesium, manganese, potassium, selenium, and zinc, while red cabbage is not higher in any minerals.
Looking at phytochemicals, red cabbage does have more polyphenols, both in number and in total mass, but it’s not a big difference. So, by the numbers, a win for red cabbage, but a small win.
Adding up the sections makes for an overall win for collard greens, but as we say, both are great so by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
21 Most Beneficial Polyphenols & What Foods Have Them
Enjoy!
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Apricot vs Pear – Which is Healthier?
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.
Our Verdict
When comparing apricots to pears, we picked the apricots.
Why?
In terms of macros, apricot has 4x protein (but the numbers are still small, so this isn’t as much of a benefit as it sounds), while pears have more fiber and carbs (same ratio of these as apricots, though), so all in all, we’ll call this round a tie.
In the category of vitamins, apricots have more of vitamins A, B1, B2, B3, B5, B6, B7, B9, C, E, and choline, while pears have (slightly) more vitamin K, giving apricots an 11:1 win here.
Looking at minerals, apricots have more calcium, iron, magnesium, manganese, phosphorus, and zinc, while pears have (slightly) more copper, giving apricots a 6:1 win in this round.
In other matters, apricots have more polyphenols and also some specific anticancer properties that pears can’t boast, so that’s one more round for apricots.
Adding up the sections makes for a clear overall win for apricots, but by all means enjoy either or both, as diversity is good!
Want to learn more?
You might like:
Top 8 Fruits That Prevent & Kill Cancer
Enjoy!
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Radiation-Eating, Mind Control, & Other Secret Superpowers Of Fungi
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Fungi are more closely related to animals than to plants, though in truth they are neither, and cannot be killed in a way that matters:
Decay exists as an extant form of life
The fungal kingdom ranges from athlete’s foot to mushrooms to the underground mycorrhizal network that allows trees to communicate with each other and share nutrients.
About that last one… Yes, really! Many plants depend on mycorrhizal fungi, which exchange soil nutrients such as phosphorus and nitrogen for carbon produced by plants, as ectomycorrhizal fungi surround roots, while arbuscular mycorrhizal fungi penetrate root cells to facilitate nutrient exchange. This symbiosis also means that when it comes to knowing* what’s happening, the fungus functions as though part of the plant, meaning that if more than one plant is connected to the same mycorrhizal network (as is almost always the case in the wild), then each plant has the same information as the entire network.
*Without getting too sidetracked, we’ll quickly mention that despite not having brains, yes, plants do process information, using various kinds of chemical signalling similar to animals’ use of hormones and pheromones, electrical signalling, and more. And yes, that includes sensory information, because plants are very receptive to light and dark, and thus can (to varying degrees) “see”. Perhaps the most clear example of this is Boquila trifoliolata, a plant known for mimicking the appearance of nearby plants. Researchers got curious (as researchers do), and placed one next to a plastic plant (so: no mycorrhizal or otherwise chemical signalling can be happening), and yes, it mimicked the leaf shape and color of the artificial plant that it evidently could indeed see. Fun stuff!
You can read more about that one here, if you’re interested: Boquila trifoliolata mimics leaves of an artificial plastic host plant
Now, back to fungi:
Fungi were once classified as plants because many grow from the soil on branching, root-like networks, but they differ fundamentally in biology, for example:
- Most people know that unlike plants, fungi don’t use sunlight for energy but instead decompose organic matter or obtain nutrients from living organisms.
- Most people don’t know that fungal cell walls are made of chitin (the same material found in the exoskeletons of insects, arachnids, and the like) rather than cellulose as in plants.
On which note, yes, many fungi produce compounds including antibiotics, toxins, and psychedelic chemicals to defend themselves, exploit other organisms, or manipulate their surroundings, including:
- Altering minds: mushrooms in the Psilocybe genus produce psilocybin, which binds to serotonin receptors and causes hallucinations in humans, though it likely evolved to discourage grazing by slugs and snails.
- Zombifying ants: many Cordyceps fungi infect ants, alter their nervous systems and muscles, compel them to climb to elevated locations, and then release millions of spores from their bodies.
- Eating radiation: some fungi thrive in harsh environments, including the radioactive ruins of Chernobyl nuclear power plant, where at least 37 fungal species have been identified, and studies aboard the International Space Station found that fungi such as Cryptococcus neoformans can convert absorbed gamma radiation into usable energy.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
The Magic Of Mushrooms: “The Longevity Vitamin” (That’s Not A Vitamin) ← about ergothioneine, of which mushrooms are an excellent source
What kind of mushrooms? All kinds, but please stick to non-poisonous ones!
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
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