The “Love Drug”

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Get PEA-Brained!

Today we’ll be looking at phenylethylamine, or PEA, to its friends.

Not to be mistaken for the related amino acid phenylalanine! Both ultimately have effects on the dopaminergic system, but the process and benefits are mostly quite different.

We thought we’d do this one in the week of Valentine’s Day, because of its popular association with love:

❝Phenylethylamine (PEA), an amphetamine-like substance that has been alluringly labeled the “chemical of love,” makes the best case for the love-chocolate connection since it has been shown that people in love may actually have higher levels of PEA in their brain, as surmised from the fact that their urine is richer in a metabolite of this compound. In other words, people thrashing around in the throes of love pee differently from others.❞

Source: Office for Science and Society | The Chemical of Love

What is it?

It’s an amino acid. Because we are mammals, we can synthesize it inside our bodies, so it’s not considered an “essential amino acid”, i.e. one that we need to get from our diet. It is found in some foods, though, including:

  • Other animals, especially other mammals
  • Various beans, legumes, nuts, seeds. In particular almonds, soybeans, lentils, and chickpeas score highly
  • Fermented foods
  • Chocolate (popular lore holds this to be a good source of PEA; science finds it to be a fair option, but not in the same ballpark as the other items)

Fun fact: the reason Marvel’s Venom has a penchant for eating humans and chocolate is (according to the comics) because phenylethylamine is an essential amino acid for it.

What does it do for us?

It’s a Central Nervous System (CNS) stimulant, and also helps us synthesize critical neurotransmitters such as dopamine, norepinephrine (adrenaline) and serotonin:

β-Phenylethylamine Alters Monoamine Transporter Function via Trace Amine-Associated Receptor 1: Implication for Modulatory Roles of Trace Amines in Brain

It works similarly, but not identically, to amphetamines:

Amphetamine potentiates the effects of β-phenylethylamine through activation of an amine-gated chloride channel

Is it safe?

We normally do this after the benefits, but “it works similarly to amphetamines” may raise an eyebrow or two, so let’s do it here:

  • It is recommended to take no more than 500mg/day, with 100mg–500mg being typical doses
  • It is not recommended to take it at all if you have, or have a predisposition to, any kind of psychotic disorder (especially schizophrenia, or bipolar disorder wherein you sometimes experience mania)
    • This isn’t a risk for most people, but if you fall into the above category, the elevated dopamine levels could nudge you into a psychotic/manic episode that you probably don’t want.

See for example: Does phenylethylamine cause schizophrenia?

There are other contraindications too, so speak with your doctor/pharmacist before trying it.

On the other hand, if you are considering ADHD medication, then phenylethylamine could be a safer thing to try first, to see if it helps, before going to the heavy guns of actual amphetamines (as are commonly prescribed for ADHD). Same goes for depression and antidepressants.

What can I expect from PEA?

More dopamine, norepinephrine, and serotonin. Mostly the former two. Which means, you can expect stimulation.

For focus and attention, it’s so effective that it has been suggested (as we mentioned above) as a safer alternative to ADHD meds:

β-phenylethylamine, a small molecule with a large impact

…and may give similar benefits to people without ADHD, namely improved focus, attention, and mental stamina:

Integrative Psychiatry | The Many Health Benefits of Phenylethylamine (PEA) – The Brain’s Natural Stimulant

It also improves mood:

❝Phenylethylamine (PEA), an endogenous neuroamine, increases attention and activity in animals and has been shown to relieve depression in 60% of depressed patients. It has been proposed that PEA deficit may be the cause of a common form of depressive illness.

Effective dosage did not change with time. There were no apparent side effects. PEA produces sustained relief of depression in a significant number of patients, including some unresponsive to the standard treatments. PEA improves mood as rapidly as amphetamine but does not produce tolerance.

~ Dr. Sabelli et al.

Source: Sustained antidepressant effect of PEA replacement

Where can I get it?

We don’t sell it, but here is an example product on Amazon for your convenience 😎

Enjoy!

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  • The Problem With Active Listening

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    The problem with active listening

    Listening is an important skill to keep well-trained at any age. It’s important in romantic relationships, parent-child relationships, friendships, and more.

    First, for any unfamiliar or hazy-of-memory: active listening is the practice of listening, actively. The “active” side of this comes in several parts:

    1. Asking helpful questions
    2. Giving feedback to indicate that the answer has been understood
    3. Prompting further information-giving

    This can look like:

    • A: How did you feel when that happened?
    • B: My heart was racing and I felt panicked, it really shocked me
    • A: It really shocked you?
    • B: Yes, because it was so unexpected; I’d never imagined something like this happening
    • A: You’d never expect something like that
    • B: No, I mean, I had no reason to

    And… As a superficial listening technique, it’s not terrible, and it has its place

    But unfortunately, if it’s one’s only listening technique, one will very quickly start sounding like a Furby—that children’s toy from the 90s that allegedly randomly parroted fragments of things that had been said to it. In fact this was a trick of programming, but that’s beyond the scope of this article.

    The point is: the above technique, if used indiscriminately and/or too often, starts to feel like talking to a very basic simulacrum.

    Which is the opposite of feeling like being listened to!

    A better way to listen

    Start off similarly, but better.

    Ask open questions, or otherwise invite sharing of information.

    People can be resistant to stock phrases like “How did that make you feel?”, but this can be got around by simply changing it up, e.g.:

    • “What was your reaction?” ← oblique but often elicits the same information
    • “I’m not sure how I’d feel about that, in your shoes” ← not even a question, but shows active attention much better than the “mmhmm” noises of traditional active listening, and again prompts the same information

    Express understanding… But better

    People have been told “I understand” a lot, and often it’s code for “Stop talking”. So, avoid “I understand”. Instead, try:

    • “I can understand that”
    • “Understandable”
    • “That makes sense”

    Ask clarifying questions… Better

    Sometimes, a clarifying question doesn’t have to have its own point, beyond prompting more sharing, and sometimes, an “open question” can be truly wide open, meaning that vaguer is better, such as:

    • “Oh?”
    • “How so?” ← this is the heavy artillery that can open up a lot

    Know when to STFU

    Something that good therapists (and also military interrogators) know: when to STFU

    If someone is talking, don’t interrupt them. If you do, they might not start again, or might skip what they were going to say.

    Interruption says “I think you’ve said all that needs to be said there”, or else, if the interruption was to ask one of the above questions, it says “you’re not doing a good enough job of talking”, and neither of those sentiments encourage people to share, nor do they make someone feel listened-to!

    Instead, just listen. Passive listening has its place too! When there’s a break, then you can go to one of the above questions/prompts/expressions of understanding, as appropriate.

    Judge not, lest they feel judged

    Reserve judgement until the conversation is over, at the earliest. If asked for your judgement of some aspect, be as reassuring as you can. People feel listened-to when they don’t feel judged.

    If they feel judged, conversely, they can often feel you didn’t listen properly, or else you’d be in agreement with them. So instead, just sit on it for as long as you can.

    Note: that goes for positive judgements too! Sit on it. Expressing a positive judgement too soon can seem that you were simply eager to please, and can suggest insincerity.

    If this seems simple, that’s because it is. But, try it, and see the difference.

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  • Complete Guide To Fasting – By Dr. Jason Fung

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

    When it comes to intermittent fasting, the plethora of options can be daunting at first, as can such questions as what fluids are ok to take vs what will break the fast, what to expect in terms of your first fasting experience, and how not to accidentally self-sabotage.

    Practised well, intermittent fasting can be a very freeing experience, and not at all uncomfortable. Practised badly, it can be absolutely miserable, and this is one of those things where knowledge makes the difference.

    Dr. Fung (yes, the same Dr. Fung we’ve featured before as an expert on metabolic health) shares this knowledge over the course of 304 pages, with lots of scientific information and insider tips. He covers the different kinds of fasting, how each of them work and what they do for the body and brain, hunger/satiety hacks, lots of “frequently asked questions”, and even a range of recipes to help smooth your journey along its way.

    The style is very well-written pop-science; it’s engaging and straightforward without skimping on science at all.

    Bottom line: if you’re thinking of trying intermittent fasting but aren’t sure where/how to best get started, this book can set you off on the right foot and keep you on the right track thereafter.

    Click here to check out The Complete Guide to Fasting, and enjoy the process as well as the results!

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  • Science of HIIT – by Ingrid Clay

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

    We previously reviewed another book in this series, Science of Yoga. This one’s about HIIT: High Intensity Interval Training!

    We’ve written about HIIT before too, but our article doesn’t have the same amount of room as a book, so…

    This one lays out 90 key HIIT exercises that you can do at home without special equipment. By “without special equipment”, we mean: there are a few exercises that use dumbbells, but if you don’t want to get/use dumbbells, you can improvize (e.g. with water bottles as weights) or skip those. All the rest require just your body!

    The illustrations are clear and the explanations excellent. The book also dives into (as the title promises) the science of HIIT, and why it works the way it does to give results that can’t be achieved with other forms of exercise.

    Bottom line: if you’ve been wanting to do HIIT but have not yet found a way of doing it that suits your lifestyle, this book gives many excellent options.

    Click here to check out Science of HIIT, and level-up yours!

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  • Magic mushrooms may one day treat anorexia, but not just yet

    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.

    Anorexia nervosa is a severe mental health disorder where people fear weight gain. Those with the disorder have distorted body image and hold rigid beliefs their body is too big. They typically manage this through restricted eating, leading to the serious medical consequences of malnutrition.

    Anorexia has one of the highest death rates of any mental illness. Yet there are currently no effective drug treatments and the outcomes of psychotherapy (talk therapy) are poor. So we’re desperately in need of new and improved treatments.

    Psilocybin, commonly known as magic mushrooms, is one such novel treatment. But while it shows early promise, you won’t see it used in clinical practice just yet – more research is needed to test if it’s safe and effective.

    Ground Picture/Shutterstock

    What does treatment involve?

    The treatment involves the patient taking a dose of psilocybin in a safe environment, which is usually a specifically set up clinic. The patient undergoes preparation therapy before the dosing session and integration therapy after.

    Psilocybin, extracted from mushrooms, is a psychedelic, which means it can produce altered thinking, sense of time and emotions, and can often result in hallucinations. It also has the potential to shift patients out of their rigid thinking patterns.

    Psilocybin is not administered alone but instead with combined structured psychotherapy sessions to help the patient make sense of their experiences and the changes to their thinking. This is an important part of the treatment.

    What does the research show?

    Research has shown improved effects of psilocybin-assisted psychotherapy after one or two dosing sessions, a couple of weeks apart. Most research to date has targeted depression.

    Psilocybin has been found to increase cognitive flexibility – our ability to adjust our thinking patterns according to changing environments or demands. This is one of the ways researchers believe psilocybin might improve symptoms for conditions such as depression and alcohol use disorder, which are marked by rigid thinking styles.

    People with anorexia similarly struggle with rigid thinking patterns. So researchers and clinicians have recently turned their attention to anorexia.

    In 2023, a small pilot study of ten women with anorexia was published in the journal Nature Medicine. It showed psilocybin-assisted psychotherapy (with 25mg of psilocybin) was safe and acceptable. There were no significant side effects and participants reported having valuable experiences.

    Although the trial was not a formal efficacy trial, 40% of the patients did have significant drops in their eating disorder behaviour.

    However, the trial only had one dosing session and no long-term follow up, so further research is needed.

    Lab technician holds mushroom with tweezer
    Researchers are still working out dosages and frequency. 24K-Production/Shutterstock

    A recent animal study using rats examined whether rigid thinking could be improved in rats when given psilocybin. After the psilocybin, rats gained weight and had more flexible thinking (using a reversal learning task).

    These positive changes were related to the serotonin neurotransmitter system, which regulates mood, behaviour and satiety (feeling full).

    Brain imaging studies in humans show serotonin disturbances in people with anorexia. Psilocybin-assisted psychotherapy is showing promise at modifying the serotonin disturbances and cognitive inflexibility that have been shown to be problematic in anorexia.

    Research with animals can provide unique insights into the brain which can sometimes not be investigated in living humans. But animal models can never truly mimic human behaviour and the complex nature of chronic mental health conditions.

    What’s next for research?

    Further clinical trials in humans are very much needed – and are underway from a research team at the University of Sydney and ours at Swinburne.

    Our trial will involve an initial 5mg dose followed by two subsequent doses of 25mg, several weeks apart. An initial low dose aims to help participants prepare for what is likely to be a new and somewhat unpredictable experience.

    Our trial will examine the usefulness of providing psychotherapy that directly addresses body image disturbance. We are also investigating if including a family member or close friend in the treatment increases support for their loved one.

    Drazen Zigic/Shutterstock
    We’re investigating whether including a family member or close friend in treatment could help. Shutterstock

    Data from other mental health conditions has suggested that not everyone sees benefits, with some people having bad trips and a deterioration in their mental health. So this treatment won’t be for everyone. It’s important to work out who is most likely to respond and under what conditions.

    New trials and those underway will be critical in understanding whether psilocybin-assisted psychotherapy is a safe and effective treatment for anorexia, and the optimal conditions to improve the patient’s response. But we are some way off from seeing this treatment in the clinic. One of the big issues being the cost of this intervention and how this will be funded.

    Susan Rossell, Director Clinical Trials and Professor Cognitive Neuropsychiatry Centre for Mental Health and Brain Sciences, Swinburne University of Technology and Claire Finkelstein, Clinical Psychologist and PhD candidate, Swinburne University of Technology

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

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  • Seven Things To Do For Good Lung 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.

    YouTube Channel Wellness Check is challenging us all to do the following things. They’re framing it as a 30-day challenge, but honestly, there’s nothing here that isn’t worth doing for life

    Here’s the list:

    • Stop smoking (of course, smoking is bad for everything, but the lungs are one of its main areas of destruction)
    • Good posture (a scrunched up chest is not the lungs’ best operating conditions!)
    • Regular exercise (exercising your body in different ways exercises your lungs in different ways!)
    • Monitor air quality (some environments are much better/worse than others, but don’t underestimate household air quality threats either)
    • Avoid respiratory infections (shockingly, COVID is not great for your lungs, nor are the various other respiratory infections available)
    • Check your O2 saturation levels (pulse oximeters like this one are very cheap to buy and easy to use)
    • Prevent mucus and phlegm from accumulating (these things are there for reasons; the top reason is trapping pathogens, allergens, and general pollutants/dust etc; once those things are trapped, we don’t want that mucus there any more!)

    Check out the video itself for more detail on each of these items:

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

    Want to know more?

    You might like our article about COPD:

    Why Chronic Obstructive Pulmonary Disease (COPD) Is More Likely Than You Think

    Take care!

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  • Is Sugar The New Smoking?

    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.

    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!

    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 😎

    ❝Could you do a this or that of which. Is worse, smoking cigarettes or having a sweet tooth? Also, perhaps have us evaluate one part of newsletter at a time, rather than overall. I especially appreciate your book reviews and often find them through my library system.❞

    We’re glad you enjoy the book reviews! We certainly enjoy reading many books to write about them for you.

    As for the idea having readers evaluate one part of the newsletter at a time, rather than overall, there is a technical limitation that embedded polls are very large, data-wise, so if we were to do a poll for each section, the email would then get clipped by gmail and other email providers. However, you are always more than welcome to do as you’ve done, and include comments about what section(s) you took the most value from.

    Now, onto your main question/request: as it doesn’t quite fit the usual format for our This vs That section, we’ve opted to do it as a main feature here 🙂

    So, let’s get into it…

    Not a zero-sum game

    First, let’s be clear that for most people there is no pressing reason that this should be an either/or decision. There is nothing inherent to quitting either one that makes the other loom larger.

    However, that said, if you’re (speaking generally here, and not making any presumptions about the asker) currently smoking regularly and partaking of a lot of added sugar, then you may be wondering which you should prioritize quitting first—as it is indeed generally recommended to only try to quit one thing at a time.

    Indeed, we wrote previously, as a guideline for “what to do in one what order”:

    Not sure where to start? We suggest this order of priorities, unless you have a major health condition that makes something else a higher priority:

    1. If you smoke, stop
    2. If you drink, reduce, or ideally stop
    3. Improve your diet

    About that diet…

    Worry less about what to exclude, and instead focus on adding more variety of fruit/veg.

    See also: Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)

    That said, if you’re looking for things to cut, sugar is a top candidate (and red meat is in clear second place albeit some way below)

    That’s truncated from a larger list, but those were the top items.

    You can read the rest in full, here: The Best Few Interventions For The Best Health: These Top 5 Things Make The Biggest Difference

    The flipside of this “you can quit both” reality is that the inverse is also true: much like how having one disease makes it more likely we will get another, unhealthy habits tend to come in clusters too, as each will weaken our resolve with regard to the others. Thus, there is a sort of “comorbidity of habits” that occurs.

    The good news is: the same can be said for healthy habits, so they (just like unhealthy habits) can support each other, stack, and compound. This means that while it may seem harder to quit two bad habits than one, in actual fact, the more bad habits you quit, the more it’ll become easy to quit the others. And similarly, the more good habits you adopt, the more it’ll become easy to adopt others.

    See also: How To Really Pick Up (And Keep!) Those Habits

    So, let’s keep that in mind, while we then look at the cases against smoking, and sugar:

    The case against smoking

    This is perhaps one of the easiest cases to make in the entirety of the health science world, and the only difficult part is knowing where to start, when there’s so much.

    The World Health Organization leads with these key facts, on its tobacco fact sheet:

    • Tobacco kills up to half of its users who don’t quit.
    • Tobacco kills more than 8 million people each year, including an estimated 1.3 million non-smokers who are exposed to second-hand smoke.
    • Around 80% of the world’s 1.3 billion tobacco users live in low- and middle-income countries.
    • In 2020, 22.3% of the world’s population used tobacco: 36.7% of men and 7.8% of women.
    • To address the tobacco epidemic, WHO Member States adopted the WHO Framework Convention on Tobacco Control (WHO FCTC) in 2003. Currently 182 countries are Parties to this treaty.
    • The WHO MPOWER measures are in line with the WHO FCTC and have been shown to save lives and reduce costs from averted healthcare expenditure.

    Source: World Health Organization | Tobacco

    Now, some of those are just interesting sociological considerations (well, they are of practical use to the WHO whose job it is to offer global health policy guidelines, but for us at 10almonds, with the more modest goal of helping individual people lead their best healthy lives, there’s not so much that we can do with the Framework Convention on Tobacco Control, for example), but for the individual smoker, the first two are really very serious, so let’s take a closer look:

    ❝Tobacco kills up to half of its users who don’t quit.❞

    A bold claim, backed up by at least three very large, very compelling studies:

    ❝Tobacco kills more than 8 million people each year, including an estimated 1.3 million non-smokers who are exposed to second-hand smoke.

    The WHO’s cited source for this was gatekept in a way we couldn’t access (and so probably most of our readers can’t either), but take a look at what the CDC has to say for the US alone (bearing in mind the US’s population of a little over 300,000,000, which is just 3.75% of the global population of a little over 8,000,000,000):

    smoking causes more than 480,000 deaths [in the US] annually, with an estimated 41,000 deaths from secondhand smoke exposure, and it can reduce a person’s life expectancy by 10 years. Quitting smoking before the age of 40 reduces the risk of dying from smoking-related disease by about 90%❞

    If we now remember that third bullet point, that said “Around 80% of the world’s 1.3 billion tobacco users live in low- and middle-income countries.”, then we can imagine the numbers are worse for many other countries, including large-population countries that have a lower median income than the US, such as India and Brazil.

    Source for the CDC comment: Tobacco-Related Mortality

    See also: AAMC | Smoking is still the leading cause of preventable death in the U.S.

    We only have so much room here, but if that’s not enough…

    More than 100 reasons to quit tobacco

    The case against sugar

    We reviewed an interesting book about this:

    The Case Against Sugar – by Gary Taubes

    But suffice it to say, added sugar is a big health problem; not in the same league as tobacco, but it’s big, because of how it messes with our metabolism (and when our metabolism goes wrong, everything else goes wrong):

    From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

    The epidemiology of sugar consumption and related mortality is harder to give clear stats about than smoking, because there’s not a clear yes/no indicator, and cause and effect are harder to establish when the waters are so muddied by other factors. But for comparison, we’ll note that compared to the 480,000 deaths caused by tobacco in the US annually, the total death to diabetes (which is not necessarily “caused by sugar consumption”, but there’s at least an obvious link when it comes to type 2 diabetes and refined carbohydrates) was 101,209 deaths due to diabetes in 2022:

    National Center for Health Statistics | Diabetes

    Now, superficially, that looks like “ok, so smoking is just under 5x more deadly”, but it’s important to remember that almost everyone eats added sugar, whereas a minority of people smoke, and those are mortality per total US population figures, not mortality per user of the substance in question. So in fact, smoking is, proportionally to how many people smoke, many times more deadly than diabetes, which currently ranks 8th in the “top causes of death” list.

    Note: we recognize that you did say “having a sweet tooth” rather than “consuming added sugar”, but it’s worth noting that artificial sweeteners are not a get-out-of-illness-free card either:

    The Problem With Sweeteners

    Let’s get back to sugar though, as while it’s a very different beast than tobacco, it is arguably addictive also, by multiple mechanisms of addiction:

    The Not-So-Sweet Science Of Sugar Addiction

    That said, those mechanisms of addiction are not necessarily as strong as some others, so in the category of what’s easy or hard to quit, this is on the easier end of things—not that that means it’s easy, just, quitting many drugs is harder. In any case, it can be done:

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

    In summary

    Neither are good for the health, but tobacco is orders of magnitude worse, and should be the priority to quit, unless your doctor(s) tell you otherwise because of your personal situation, and even then, try to get multiple opinions to be sure.

    Take care!

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