
How Much THC Is Safe?
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It’s Q&A Day at 10almonds!
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!
No question/request too big or small 😎
❝What dose of THC is safe, is there a safe limit or is it more about using it too frequently?❞
Fantastic questions, and science is starting to catch up on these things! We say “catch up”, as research in the US in particular was held up for a long time due to the “war on drugs”, which didn’t really reduce drug usage, but it sure did cramp science.
Now, bad news first:
❝Although the only way of ensuring no harm from cannabis is to not use at all, people who use cannabis could benefit from accurate information regarding their risk❞
For more on that, see: Lower-Risk Cannabis Use Guidelines (LRCUG) for reducing health harms from non-medical cannabis use: A comprehensive evidence and recommendations update
This is a little similar the World Health Organization’s declaration that the only safe amount of alcohol is zero: WHO: No level of alcohol consumption is safe for our health, and for more on the relative risks of alcohol vs THC, see our previous article on that topic:
More recently, researchers (Dr. Rachel Thorn et al.) have proposed cannabis “units” based on THC content, similar to alcohol units, to help people monitor use and reduce harm.
- How the unit works: one standard THC unit equals 5 mg of THC, shifting focus from how often cannabis is used to how much psychoactive substance is actually consumed.
- Safer-use threshold for adults: the study suggests adults shouldn’t exceed 8 THC units per week.
- Please note that this does not say “safe”, it says “safer”, i.e. it is relatively less unsafe than…
- Higher-risk levels: risk of more severe cannabis use disorder, which rises above about 13 THC units per week in adults.
This numbers are based on a longitudinal study that followed 150 cannabis users over 12 months, and in the study sample…
- 80% of adults using below 8 THC units did not meet criteria for cannabis use disorder
- 70% of adults using above this level did meet the criteria for cannabis use disorder
That’s not an arbitrary distinction; cannabis use disorder is characterized by impaired control, cravings, and interference with work, family, or social functioning, and affects an estimated 22% of regular users.
You can read more about that, here: What is cannabis use disorder? And how do you know if you have a problem?
And, for that matter: Cannabis & Mental Health: Good Or Bad?
As for the study itself, here it is for you: Estimating thresholds for risk of cannabis use disorder using standard delta-9-tetrahydrocannabinol (THC) units
So, what does this mean for medical usage?
There can be tradeoffs.
For example, another team of researchers (Dr. Danielle Haley et al.) found that states legalizing cannabis for both medical and adult recreational use saw a 9-to-11-percentage-point decline in daily opioid use.
This is important, because as she points out, increased access to regulated cannabis allows for substitution away from an unstable and toxic opioid supply, lowering overdose risk in a population where opioids account for more than 75% of fatal overdoses in the US.
Further,
❝The magnitude of decrease in opioid use that we observed among a population that is experienced with opioid use and likely to experience unpleasant withdrawal symptoms after reducing this use is very profound and important❞
Here’s a pop-science article about that, and you can also click through to the study itself:
Cannabis legalization may lead to a decline in daily opioid use
Want to learn more?
Check out:
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Planning a face lift? Why asking about your mental health doesn’t always hit the mark
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If you walk into a cosmetic surgeon’s office, you probably wouldn’t expect to be asked about your recent break-up or how you cope with stress.
But in Australia, that has been standard practice for nearly three years.
That’s after the Australian Health Practitioner Regulation Agency introduced mandatory mental health screening before cosmetic procedures. This includes cosmetic surgery, like a facelift, and non-surgical procedures including cosmetic injections and laser treatments.
This decision was part of a series of reforms designed to help keep patients safe. But it has also made the Australian cosmetic industry one of the most tightly regulated in the world.
So how effective have these reforms been, almost three years on? And are patients any better off?
Anna Shvets/Pexels Cosmetic medicine is booming in Australia
Each year, Australians spend more than A$1 billion on more than 500,000 cosmetic procedures. That means we spend more money on cosmetic medicine per capita than the United States.
In 2023, more than a third of Australians were considering having cosmetic surgery in the next decade. Interest is particularly strong among young women, with 54% of young Australian women considering cosmetic surgery at some point in their lives. Most people seeking surgery hope these elective procedures will improve their appearance or self-esteem.
After having cosmetic surgery, about 80–90% of patients are satisfied with the results. Many also report feeling better about their appearance up to five years after the procedure. Some studies also show cosmetic surgery improves patients’ mood and quality of life.
However, some patients may regret a cosmetic procedure or feel worse afterwards. This is why identifying vulnerable patients, especially those considering irreversible procedures, is crucial.
So, what’s the link between cosmetic surgery and mental health?
Research shows a patient’s psychological state before any cosmetic procedure affects how they feel after an operation. People with heightened symptoms of psychological distress, such as anxiety and depression, are more likely to be dissatisfied with the results of a cosmetic procedure. They are also more likely to find their recovery challenging and even experience more physical complications after surgery.
Certain psychological conditions have a greater impact on patients’ mental health after surgery. One example is body dysmorphic disorder, where people often obsess over perceived flaws in their appearance. These so-called flaws can be subtle or not apparent to others. As a result, these patients may look to cosmetic surgery as a way to fix their perceived flaws.
A 2022 review of related studies found up to 20% of patients requesting cosmetic procedures had body dysmorphic disorder. And our 2025 study shows about 12% of Australian cosmetic patients either have unrealistic expectations of cosmetic surgery or show symptoms of body dysmorphic disorder or psychological distress.
Many patients with body dysmorphic disorder still feel dissatisfied with their appearance after cosmetic treatment. This is because they often focus on the same perceived flaw or a completely different one. This can negatively impact their mental health and, in some cases, may lead patients to take legal action against surgeons for not delivering the desired result.
The reason for screening
Nearly three years ago, the Australian Health Practitioner Regulation Agency changed its guidelines about cosmetic procedures.
As a result, doctors who perform cosmetic procedures must screen patients for psychological conditions, such as body dysmorphic disorder. They can do this by conducting interviews or using tools such as a written questionnaire.
If doctors identify any concerns, they must refer patients to a psychologist, psychiatrist or GP before proceeding with treatment.
However, a recent national survey suggests the cosmetic industry is not embracing these reforms. This research shows 84% of plastic surgeons referred fewer than 5% of patients. This is far less than our research would indicate have body dysmorphic disorder. About 70% of plastic surgeons interviewed say they would not continue screening if it were not mandatory.
Some surgeons have made their concerns public. In 2024, one group of surgeons even took the Australian Health Practitioner Regulation Agency to court. They sought to overturn the new guidelines or establish other protections for patients.
From a patient’s perspective, mandatory screening may mean they can’t undergo cosmetic surgery. In our 2025 study involving more than 8,000 Australian cosmetic patients, we found people were much more hesitant to report mental health symptoms in a cosmetic clinic, compared to when completing the same questionnaire anonymously for research. This is likely because they felt they needed to “pass” psychological screening tests to receive cosmetic surgery. So, the self-reporting element of current questionnaires is a major limitation.
So, is psychological screening necessary?
The purpose of screening was never to exclude people from cosmetic treatment. Rather, it was designed to help practitioners and patients make informed decisions.
Almost half of people considering cosmetic procedures report mental health concerns. For most, this does not make them unsuitable candidates. But in certain cases, they may benefit from delaying a cosmetic procedure. This would give them time to seek additional psychological support or talk to a practitioner about what they should expect from cosmetic surgery.
Importantly, screening tools should not be used alone. Instead, they should be part of a broader assessment of a patient’s motivations, goals and overall wellbeing. This includes a discussion of how cosmetic surgery may positively or negatively affect their mental health.
But researchers, like ourselves, are working on new screening questionnaires to help surgeons more accurately assess a patient’s mindset and identify any psychological concerns before they have a cosmetic procedure. But we need more research to know if these will improve outcomes for patients and practitioners.
Yes, talking about your mental health with a cosmetic surgeon may feel uncomfortable. But it helps ensure any decision to change how you look comes from a place of stability, not distress.
Correction: this article originally stated examining patients’ mental health before any cosmetic procedure affects how they feel after an operation. This has been amended to say it’s their psychological state rather than the examination of it.
Toni Pikoos, Adjunct Research Fellow, Swinburne University of Technology; Federation University Australia and Ben Buchanan, Adjunct Research Fellow, School of Psychological Sciences, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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We Hope This Email Blows Your Tits Clean Off
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The Right Kind Of “Email Hacks”!
Are you a Gmailer or an Outlookista? Whatever your preference, you’re probably facing many of the same challenges that most of us face in our work and personal lives:
Email’s greatest strength (its ease of accessibility) brings about its greatest problem (our inboxes are cluttered and chaotic), not to mention that each of us are usually managing a whole flock of email addresses.
Sometimes we put productivity resources up against each other; that’s not what we’re going to do today! Each of these can play a role alongside each other; grab as many as will make your life easier:
ProtonMail: this is an email client; it’s the nicest, simplest, easiest, free email client that doesn’t track, let alone share, everything you do.
Bonus: there also exists ProtonCalendar (it’s a calendar that doesn’t share your data), ProtonDrive (it’s a cloud storage provider that doesn’t share your data) and, because they’re indeed serious about your privacy, ProtonVPN (it’s a VPN that, of course, doesn’t share your data).
Clean Email: maybe you’re stuck with the email provider you have. It happens. But it doesn’t have to be a chaotic mess. This tool will make tidying your email (and keeping it tidy!) a simplified dream.
See How Clean Your Email Can Get With Just A Few Clicks!
Right Inbox: a Gmail extension with many useful features, including read receipts, emails scheduled for later (e.g: time your email to send at 7am to look like a morning lark when in fact you’re peacefully snoozing), add unforwardable “For Your Eyes Only” notes to emails, and more.
Power Up Your Gmail With The Right Inbox Extension!
Email Finder: find the verified work email address of any person, so long as you know what company you’re looking for them in! No more “I thought it was lastname.firstname@ and it was firstname.lastname@”, no more “the wrong John Smith”, no more “undelivered” bounceback notices. Just: your email delivered.
Never Hear From The Mailer Daemon Again, With Email Finder!
Unroll.me: love your subscriptions, but hate the clutter? Unroll.me aggregates them for you in a virtual roll-up, with an “unroll” button to read them.
Get What You Really Want From Your Subscriptions, With Unroll.Me!
On which note, anything you’d like to hear more of from us? Let us know! You can always just hit reply, or use the feedback widget at the bottom of this email
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The Power of Hormones – by Dr. Max Nieuwdorp
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First a quick note on the author: he’s an MD & PhD, internist, endocrinologist, and professor. He knows his stuff.
There are a lot of books with “the new science of” in the title, and they don’t often pertain to science that is actually new, and in this case, for the most part the science contained within this book is quite well-established.
A strength of this book is that it’s not talking about hormones in just one specific aspect (e.g. menopause, pregnancy, etc) but rather, in the full span of human health, across the spectra of ages and sexes—and yes, also covering hormones that are not sex hormones, so for example also demystifying the different happiness-related neurotransmitters, as well as the hormones responsible for hunger and satiety, weight loss and gain, sleep and wakefulness, etc.
Which is all very good, because there’s a lot of overlap and several hormones fall into several categories there.
Moreover, the book covers how your personal cocktail of hormones impacts how you look, feel, behave, and more—there’s a lot about chronic health issues here too, and how to use the information in this book to if not outright cure, then at least ameliorate, many conditions.
Bottom line: this is an information-dense book with a lot of details great and small; if you read this, you’ll come away with a much better understanding of hormones than you had previously!
Click here to check out The Power of Hormones, and harness that power for yourself!
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Arugula vs Dandelion Greens – Which is Healthier?
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Our Verdict
When comparing arugula to dandelion greens, we picked the dandelion greens.
Why?
Will anything unseat dandelions from their place as the queen of the greens? Not today, that’s for sure:
In terms of macros, dandelion greens have more than 2x the fiber, which is significant, as well as more carbs and protein, making it the more nutritionally-dense choice all around macros-wise, though really, it’s the fiber that wins it for them here.
In the category of vitamins, arugula has more of vitamins B5 and B9, while dandelion greens have more of vitamins A, B1, B2, B3, B6, B7, C, E, K, and choline, all by generous margins too. An easy win for dandelion greens in this round.
When it comes to minerals, arugula has more magnesium and zinc, while dandelions have more calcium, copper, iron, manganese, phosphorus, potassium, and selenium. Another win for dandelion greens.
One more category, polyphenols. We’d be here until next week if we listed all the polyphenols that dandelion greens have, but suffice it to say, dandelion greens have a total of 385.55mg/100g polyphenols, while arugula has a total of 0.10mg/100g polyphenols. Easy arithmetic today: dandelions have more than 3855.5x the polyphenol content that garden cress does.
So, “eat leafy greens” is great advice, but they are definitely not all created equal!
Let us take this moment to exhort: if you have any space at home where you can grow dandelions, grow them! They’re great for pollinators, too 🐝💕
Want to learn more?
You might like:
What’s Your Plant Diversity Score?
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Ultra-processed Food Addictions, Generation By Generation
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Ultra-processed foods (UPFs) have a well-earned bad reputation. And yet, most of us still consume at least some, and many people meet the criteria for ultra-processed food addiction.
Now, some UPFs are healthy in moderation. See for example: Not all ultra-processed foods are bad for your health, whatever you might have heard
But we said the bad reputation was well-deserved, and that was true. Most UPFs have a single goal, and that goal isn’t to enrich your health (it’s to increase the company’s profit margin).
They generally do this by:
- Reducing the costs of production by using more shelf-stable ingredients
- Reducing loss of products at the retail stage (many ultra-processed products can be sold tomorrow or next week or next month, while raspberries need to be sold by half past four at the latest, for example, or else they must be heavily reduced in price, and then often thrown out)
- Increasing sales by including high amounts of ingredients that trigger addiction mechanisms (e.g. sugar, salt, fat—which yes, we need all of those things in moderation, but these foods often contain megadoses)
For how that latter one works, see for example: Diet, Drugs, and Dopamine – by Dr. David Kessler
Or if you’re not up for reading a whole book, then perhaps our main feature: The Not-So-Sweet Science Of Sugar Addiction
By the numbers
Researchers (Dr. Lucy Loch et al.) looked into this on a generation-by-generation level, noting that today’s 50–64-year-olds were the first to grow up surrounded by ultra-processed foods, which opened critical developmental windows for addiction vulnerability.
Children today consume even higher proportions, which doesn’t bode well for the future, especially on account of these sobering numbers: How Likely Is It That Ultra-Processed Foods (UPFs) Will Kill You?
We promised numbers and generational data, so:
General prevalence: 21% of women and 10% of men in Generation X and younger Baby Boomers (ages 50–64) meet criteria for ultra-processed food addiction, compared with 12% of women and 4% of men ages 65–80. One factor for the spike in Gen X may well be the marketing of “diet” ultra-processed foods in the 1980s that reinforced addictive eating.
However: women ages 50–80 who said they were overweight were 11x more likely, and men in the same age bracket were 19x more likely, to meet addiction criteria than those who said their weight was “about right.”
Note: this latter bit is unrelated to BMI (which is a woefully inadequate system in any case), and rather is a matter of self-assessment. Rather than this meaning that it is subjective and irrelevant, however, what it means is that it is subjective and highly relevant, because our own perception of our weight can and will influence our dietary choices. You might think that someone who considers themself overweight would go for the healthier, least processed options, but often comfort foods come in colorful packages.
Additionally, Dr. Koch and her team noted that “health-washed” ultra-processed foods (marketed as low-fat, high-protein, etc) may particularly hook people who perceive themselves as overweight, especially women under social weight pressure.
We can further see the relevance of self-assessment, as the researchers observed that women with fair to poor mental health (i.e. not good, in any case) were 3x more likely than average to meet the criteria for UPF addiction, while men in the same boat were 3–4x more likely than average.
You can read the paper in its entirety, with data tables and such, here: Ultra-processed food addiction in a nationally representative sample of older adults in the USA
Want to improve your own dietary habits?
First, it’s good to be well-informed. Reading 10almonds is a great start! Of course, we can’t cover every product in your local supermarket though, so check out this:
How Processed Is The Food You Buy, Really? ← includes a huge, free database!
If you prefer a short hit-list, then here you go: Top 10 Unhealthy Foods: How Many Do You Eat?
And if you know which UPFs you want to cut out, but knowing isn’t the problem, then here’s our main feature on that: When It’s More Than “Just” Cravings: How To Beat Food Addictions!
Want to learn more?
You might like this book we reviewed a little while back:
Ultra-Processed People: The Science Behind The Food That Isn’t Food – by Dr. Chris van Tulleken
…and/or as a next step,
Unprocess Your Life: Break Free From Ultra-Processed Foods For Good – by Rob Hobson ← Rob Hobson is not a doctor, but he is a nutritionist with half the alphabet after his name (BSc, PGDip, MSc, AFN, SENR) and decades of experience in the field.
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Mastering Diabetes – by Dr. Cyrus Khambatta & Robby Barbaro
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 are many competing diets out there, for dealing with diabetes. Most focus on different strategies for keeping blood sugar levels even, but that’s only part of the story, and that approach will run into problems if undertaken in isolation, because insulin sensitivity—or as the case may be, insulin resistance—is ultimately the more important factor, and contrary to popular belief, the two things (insulin sensitivity and blood sugar levels) are not so perfectly linked as many might think.
For this reason, this book focuses on reducing insulin resistance, by minimizing how much insulin-triggering food we consume in favor of foods that help rather than harm. Based on extensive research (discussed in detail in the book), this doesn’t mean “low-carb at all costs”, but rather, sensible carbs (a lot of whole fruits and vegetables) while avoiding insulin triggers (refined carbs, animal products, especially fatty ones, because yes, that triggers insulin too).
However, this is a lot more than 400 pages to say “eat some fruit”.
Rather, the authors (Type 1 Diabetics themselves) discuss the different tiers of foods with respect to insulin response, various tests that can and should be done (this is not a “just trust us” approach), and flowcharts to personalize one’s own ideal diet.
The style is a good balance of being to-the-point and yet comprehensive, with a very heavy weight of evidence and many studies to back every claim. It’s also very easy to read as a reference guide, with many tables of information, callout boxes of key points, and the like.
Bottom line: if you have any kind of diabetes, or just want to take care of your metabolic health, this book provides not only a blueprint for doing so, but also for personalizing it to your own physiology as you go, so that you can be sure of the results and ongoing beneficial effects, without guesswork.
Click here to check out Mastering Diabetes, and take control of your insulin sensitivity!
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