Life Lessons From A Brain Surgeon – by Dr. Rahul Jandial

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In the category of surgeons with a “what to put on your table to stay off mine” angle, this book packs an extra punch. As well as being an experienced brain surgeon, Dr. Jandial also does a lot of cutting edge lab research too. What does this mean for us?

This book gives, as the subtitle promises, “practical strategies for peak health and performance”—with a brain-centric bias, of course.

From diet and nootropic supplements, to exercise and brain-training, we get a good science-based view of which ones actually work, and which don’t. The style is also very readable; Dr. Jandial is a great educator, presenting genuine scientific content with very accessible language.

Bottom line: if you’d indeed like to look after your most important organ optimally, this book gives a lot of key pointers, without unnecessary fluff.

Click here to check out Life Lessons From A Brain Surgeon, and may your gray matter never see the light of day!

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    Master the art of tagine with a slow cooker using red onions, red peppers, and a touch of ras el-hanout for an authentic taste.

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  • California Becomes Latest State To Try Capping Health Care Spending

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    California’s Office of Health Care Affordability faces a herculean task in its plan to slow runaway health care spending.

    The goal of the agency, established in 2022, is to make care more affordable and accessible while improving health outcomes, especially for the most disadvantaged state residents. That will require a sustained wrestling match with a sprawling, often dysfunctional health system and powerful industry players who have lots of experience fighting one another and the state.

    Can the new agency get insurers, hospitals, and medical groups to collaborate on containing costs even as they jockey for position in the state’s $405 billion health care economy? Can the system be transformed so that financial rewards are tied more to providing quality care than to charging, often exorbitantly, for a seemingly limitless number of services and procedures?

    The jury is out, and it could be for many years.

    California is the ninth state — after Connecticut, Delaware, Massachusetts, Nevada, New Jersey, Oregon, Rhode Island, and Washington — to set annual health spending targets.

    Massachusetts, which started annual spending targets in 2013, was the first state to do so. It’s the only one old enough to have a substantial pre-pandemic track record, and its results are mixed: The annual health spending increases were below the target in three of the first five years and dropped beneath the national average. But more recently, health spending has greatly increased.

    In 2022, growth in health care expenditures exceeded Massachusetts’ target by a wide margin. The Health Policy Commission, the state agency established to oversee the spending control efforts, warned that “there are many alarming trends which, if unaddressed, will result in a health care system that is unaffordable.”

    Neighboring Rhode Island, despite a preexisting policy of limiting hospital price increases, exceeded its overall health care spending growth target in 2019, the year it took effect. In 2020 and 2021, spending was largely skewed by the pandemic. In 2022, the spending increase came in at half the state’s target rate. Connecticut and Delaware, by contrast, both overshot their 2022 targets.

    It’s all a work in progress, and California’s agency will, to some extent, be playing it by ear in the face of state policies and demographic realities that require more spending on health care.

    And it will inevitably face pushback from the industry as it confronts unreasonably high prices, unnecessary medical treatments, overuse of high-cost care, administrative waste, and the inflationary concentration of a growing number of hospitals in a small number of hands.

    “If you’re telling an industry we need to slow down spending growth, you’re telling them we need to slow down your revenue growth,” says Michael Bailit, president of Bailit Health, a Massachusetts-based consulting group, who has consulted for various states, including California. “And maybe that’s going to be heard as ‘we have to restrain your margins.’ These are very difficult conversations.”

    Some of California’s most significant health care sectors have voiced disagreement with the fledgling affordability agency, even as they avoid overtly opposing its goals.

    In April, when the affordability office was considering an annual per capita spending growth target of 3%, the California Hospital Association sent it a letter saying hospitals “stand ready to work with” the agency. But the proposed number was far too low, the association argued, because it failed to account for California’s aging population, new investments in Medi-Cal, and other cost pressures.

    The hospital group suggested a spending increase target averaging 5.3% over five years, 2025-29. That’s slightly higher than the 5.2% average annual increase in per capita health spending over the five years from 2015 to 2020.

    Five days after the hospital association sent its letter, the affordability board approved a slightly less aggressive target that starts at 3.5% in 2025 and drops to 3% by 2029. Carmela Coyle, the association’s chief executive, said in a statement that the board’s decision still failed to account for an aging population, the growing need for mental health and addiction treatment, and a labor shortage.

    The California Medical Association, which represents the state’s doctors, expressed similar concerns. The new phased-in target, it said, was “less unreasonable” than the original plan, but the group would “continue to advocate against an artificially low spending target that will have real-life negative impacts on patient access and quality of care.”

    But let’s give the state some credit here. The mission on which it is embarking is very ambitious, and it’s hard to argue with the motivation behind it: to interject some financial reason and provide relief for millions of Californians who forgo needed medical care or nix other important household expenses to afford it.

    Sushmita Morris, a 38-year-old Pasadena resident, was shocked by a bill she received for an outpatient procedure last July at the University of Southern California’s Keck Hospital, following a miscarriage. The procedure lasted all of 30 minutes, Morris says, and when she received a bill from the doctor for slightly over $700, she paid it. But then a bill from the hospital arrived, totaling nearly $9,000, and her share was over $4,600.

    Morris called the Keck billing office multiple times asking for an itemization of the charges but got nowhere. “I got a robotic answer, ‘You have a high-deductible plan,’” she says. “But I should still receive a bill within reason for what was done.” She has refused to pay that bill and expects to hear soon from a collection agency.

    The road to more affordable health care will be long and chock-full of big challenges and unforeseen events that could alter the landscape and require considerable flexibility.

    Some flexibility is built in. For one thing, the state cap on spending increases may not apply to health care institutions, industry segments, or geographic regions that can show their circumstances justify higher spending — for example, older, sicker patients or sharp increases in the cost of labor.

    For those that exceed the limit without such justification, the first step will be a performance improvement plan. If that doesn’t work, at some point — yet to be determined — the affordability office can levy financial penalties up to the full amount by which an organization exceeds the target. But that is unlikely to happen until at least 2030, given the time lag of data collection, followed by conversations with those who exceed the target, and potential improvement plans.

    In California, officials, consumer advocates, and health care experts say engagement among all the players, informed by robust and institution-specific data on cost trends, will yield greater transparency and, ultimately, accountability.

    Richard Kronick, a public health professor at the University of California-San Diego and a member of the affordability board, notes there is scant public data about cost trends at specific health care institutions. However, “we will know that in the future,” he says, “and I think that knowing it and having that information in the public will put some pressure on those organizations.”

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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.

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    Subscribe to KFF Health News’ free Morning Briefing.

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  • The Not-So-Sweet Science Of Sugar Addiction

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    One Lump Mechanism Of Addiction Or Two?

    In Tuesday’s newsletter, we asked you to what extent, if any, you believe sugar is addictive; we got the above-depicted, below-described, set of responses:

    • About 47% said “Sugar is chemically addictive, comparable to alcohol”
    • About 34% said “Sugar is chemically addictive, comparable to cocaine”
    • About 11% said “Sugar is not addictive; that’s just excuse-finding hyperbole”
    • About 9% said “Sugar is a behavioral addiction, comparable to video gaming”

    So what does the science say?

    Sugar is not addictive; that’s just excuse-finding hyperbole: True or False?

    False, by broad scientific consensus. As ever, the devil’s in the details definitions, but while there is still discussion about how best to categorize the addiction, the scientific consensus as a whole is generally: sugar is addictive.

    That doesn’t mean scientists* are a hive mind, and so there will be some who disagree, but most papers these days are looking into the “hows” and “whys” and “whats” of sugar addiction, not the “whether”.

    *who are also, let us remember, a diverse group including chemists, neurobiologists, psychologists, social psychologists, and others, often collaborating in multidisciplinary teams, each with their own focus of research.

    Here’s what the Center of Alcohol and Substance Use Studies has to say, for example:

    Sugar Addiction: More Serious Than You Think

    Sugar is a chemical addiction, comparable to alcohol: True or False?

    True, broadly, with caveats—for this one, the crux lies in “comparable to”, because the neurology of the addiction is similar, even if many aspects of it chemically are not.

    In both cases, sugar triggers the release of dopamine while also (albeit for different chemical reasons) having a “downer” effect (sugar triggers the release of opioids as well as dopamine).

    Notably, the sociology and psychology of alcohol and sugar addictions are also similar (both addictions are common throughout different socioeconomic strata as a coping mechanism seeking an escape from emotional pain).

    See for example in the Journal of Psychoactive Drugs:

    Sweet Preference, Sugar Addiction and the Familial History of Alcohol Dependence: Shared Neural Pathways and Genes

    On the other hand, withdrawal symptoms from heavy long-term alcohol abuse can kill, while withdrawal symptoms from sugar are very much milder. So there’s also room to argue that they’re not comparable on those grounds.

    Sugar is a chemical addiction, comparable to cocaine: True or False?

    False, broadly. There are overlaps! For example, sugar drives impulsivity to seek more of the substance, and leads to changes in neurobiological brain function which alter emotional states and subsequent behaviours:

    The impact of sugar consumption on stress driven, emotional and addictive behaviors

    However!

    Cocaine triggers a release of dopamine (as does sugar), but cocaine also acts directly on our brain’s ability to remove dopamine, serotonin, and norepinephrine:

    The Neurobiology of Cocaine Addiction

    …meaning that in terms of comparability, they (to use a metaphor now, not meaning this literally) both give you a warm feeling, but sugar does it by turning up the heating a bit whereas cocaine does it by locking the doors and burning down the house. That’s quite a difference!

    Sugar is a behavioral addiction, comparable to video gaming: True or False?

    True, with the caveat that this a “yes and” situation.

    There are behavioral aspects of sugar addiction that can reasonably be compared to those of video gaming, e.g. compulsion loops, always the promise of more (without limiting factors such as overdosing), anxiety when the addictive element is not accessible for some reason, reduction of dopaminergic sensitivity leading to a craving for more, etc. Note that the last is mentioning a chemical but the mechanism itself is still behavioral, not chemical per se.

    So, yes, it’s a behavioral addiction [and also arguably chemical in the manners we’ve described earlier in this article].

    For science for this, we refer you back to:

    The impact of sugar consumption on stress driven, emotional and addictive behaviors

    Want more?

    You might want to check out:

    Beating Food Addictions: When It’s More Than “Just” Cravings

    Take care!

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  • 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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  • The Four Pillar Plan – by Dr. Rangan Chatterjee
  • Superfood Baked Apples

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    Superfoods, and super-tasty. This is a healthy twist on a classic; your blood sugars will thank you for choosing this tasty sweet delight. It’s also packed with nutrients!

    You will need

    • 2 large firm baking apples, cored but not peeled
    • 1/2 cup chopped walnuts
    • 3 tbsp goji berries, rehydrated (soak them in warm water for 10–15minutes and drain)
    • 1 tbsp honey, or maple syrup, per your preference (this writer is also a fan of aged balsamic vinegar for its strong flavor and much milder sweetness. If you don’t like things to be too sweet, this is the option for you)
    • 2 tsp ground sweet cinnamon
    • 1 tsp ground ginger

    Method

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

    1) Preheat the oven to 180℃ / 350℉ / gas mark 4

    2) Mix the chopped walnuts with the goji berries and the honey (or whatever you used instead of the honey) as well as the sweet cinnamon and the ginger.

    3) Place the apples in shallow baking dish, and use the mixture you just made to stuff their holes.

    4) Add 1/2 cup water to the dish, around the apples. Cover gently with foil, and bake until soft.

    Tip: check them every 20 minutes; they may be done in 40 or it may take 60; in honesty it depends on your oven. If unsure, cook them for longer at a lower temperature.

    5) Serve warm.

    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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  • Peas vs Broad Beans – Which is Healthier?

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    Our Verdict

    When comparing peas to broad beans, we picked the peas.

    Why?

    Both are great of course, but…

    Looking at the macros to start with, peas have more protein and more fiber. The differences aren’t huge, but they are clear.

    In terms of vitamins, peas have more of vitamins A, B1, B2, B3, B5, B6, B9, E, K, and choline (some with very large margins, some with small), while broad beans contain a little more vitamin C (the margin is quite narrow though).

    When it comes to minerals, peas have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while broad beans have more sodium. So this category wasn’t close.

    Adding up the win from each of the categories makes for a clear triple-win for peas.

    Easy-peasy!

    Want to learn more?

    You might like to read:

    Dr. Greger’s Daily Dozen

    Take care!

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  • 5 Self-Care Trends That Are Actually Ruining Your Mental Health

    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.

    Ok, some of these are trends; some are more perennial to human nature. For example, while asceticism is not a new idea, the “dopamine detox” is, and “bed rotting” is not a trend that this writer has seen recommended anywhere, but on the other hand, there are medieval illustrations of it—there was no Netflix in sight in the medieval illustrations, but perhaps a label diagnosing it as “melancholy”, for example.

    So without further ado, here are five things to not do…

    Don’t fall into these traps

    The 5 things to watch out for are:

    1. Toxic positivity: constantly promoting positivity regardless of the reality of a situation can shame or invalidate genuine emotions, preventing people from processing their real feelings and leading to negative mental health outcomes—especially if it involves a “head in sand” approach to external problems as well as internal ones (because then those problems will never actually get dealt with).
    2. Self-indulgence: excessive focus on personal desires can make you more self-centered, less disciplined, and ultimately dissatisfied, which hinders personal growth and mental wellness.
    3. Bed rotting: spending prolonged time in bed for relaxation or entertainment can decrease motivation, productivity, and lead to (or worsen) depression rather than promoting genuine rest and rejuvenation.
    4. Dopamine detox: abstaining from pleasurable activities to “reset” the brain simply does not work and can lead to loneliness, boredom, and worsen mental health, especially when done excessively.
    5. Over-reliance on self-help: consuming too much self-help content or relying on material possessions for well-being can lead to information overload, unrealistic expectations, and the constant need for self-fixing, rather than fostering self-acceptance and authentic growth. Useful self-help can be like taking your car in for maintenance—counterproductive self-help is more like having your car always in for maintenance and never actually on the road.

    For more on all of these, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read, and yes these are pretty much one-for-one with the 5 items above, doing a deeper dive into each in turn,

    1. How To Get Your Brain On A More Positive Track (Without Toxic Positivity)
    2. Self-Care That’s Not Just Self-Indulgence
    3. The Mental Health First-Aid That You’ll Hopefully Never Need
    4. The Dopamine Myth
    5. Behavioral Activation Against Depression & Anxiety

    Take care!

    Don’t Forget…

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