
Why 7 Hours Sleep Is Not Enough
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How Sleep-Deprived Are You, Really?

This is Dr. Matthew Walker. He’s a neuroscientist and sleep specialist, and is the Director of the Center for Human Sleep Science at UC Berkeley’s Department of Psychology. He’s also the author of the international bestseller “Why We Sleep”.
What does he want us to know?
Sleep deprivation is more serious than many people think it is. After about 16 hours without sleep, the brain begins to fail, and needs more than 7 hours of sleep to “reset” cognitive performance.
Note: note “seven or more”, but “more than seven”.
After ten days with only 7 hours sleep (per day), Dr. Walker points out, the brain is as dysfunctional as it would be after going without sleep for 24 hours.
Here’s the study that sparked a lot of Dr. Walker’s work:
Importantly, in Dr. Walker’s own words:
❝Three full nights of recovery sleep (i.e., more nights than a weekend) are insufficient to restore performance back to normal levels after a week of short sleeping❞
~ Dr. Matthew Walker
See also: Why You Probably Need More Sleep
Furthermore: the sleep-deprived mind is unaware of how sleep-deprived it is.
You know how a drunk person thinks they can drive safely? It’s like that.
You do not know how sleep-deprived you are, when you are sleep-deprived!
For example:
❝(60.7%) did not signal sleepiness before a sleep fragment occurred in at least one of the four MWT trials❞
Source: Sleepiness is not always perceived before falling asleep in healthy, sleep-deprived subjects
Sleep efficiency matters
With regard to the 7–9 hours band for optimal health, Dr. Walker points out that the sleep we’re getting is not always the sleep we think we’re getting:
❝Assuming you have a healthy sleep efficiency (85%), to sleep 9 hours in terms of duration (i.e. to be a long-sleeper), you would need to be consistently in bed for 10 hours and 36 minutes a night. ❞
~ Dr. Matthew Walker
At the bottom end of that, by the way, doing the same math: to get only the insufficient 7 hours sleep discussed earlier, a with a healthy 85% sleep efficiency, you’d need to be in bed for 8 hours and 14 minutes per night.
The unfortunate implication of this: if you are consistently in bed for 8 hours and 14 minutes (or under) per night, you are not getting enough sleep.
“But what if my sleep efficiency is higher than 85%?”
It shouldn’t be.If your sleep efficiency is higher than 85%, you are sleep-deprived and your body is having to enforce things.
Want to know what your sleep efficiency is?
We recommend knowing this, by the way, so you might want to check out:
Head-To-Head Comparison of Google and Apple’s Top Sleep-Monitoring Apps
(they will monitor your sleep and tell you your sleep efficiency, amongst other things)
Want to know more?
You might like his book:
Why We Sleep: Unlocking the Power of Sleep and Dreams
…and/or his podcast:
…and for those who like videos, here’s his (very informative) TED talk:
Prefer text? Click here to read the transcript
Want to watch it, but not right now? Bookmark it for later
Enjoy!
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Cauliflower vs Eggplant – Which is Healthier?
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Our Verdict
When comparing cauliflower to eggplant, we picked the cauliflower.
Why?
In terms of macros, cauliflower has more protein, while eggplant has more fiber and carbs. The differences aren’t huge though, and with them being balanced too, we’re going to call this round a tie.
In the category of vitamins, cauliflower has more of vitamins B1, B2, B5, B6, B9, C, K, and choline, while eggplant has more of vitamins B3 and E, making a clear win for cauliflower here.
When it comes to minerals, cauliflower has more calcium, iron, magnesium, phosphorus, potassium, selenium, and zinc, while eggplant has more copper and manganese. Another win for cauliflower.
In other considerations, cauliflower has more polyphenols overall, even though eggplant has generous anthocyanins in its skin (whence the color).
Adding up the sections makes for an overall win for cauliflower, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
What’s Your Plant Diversity Score?
Enjoy!
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How to Prepare for Your First Therapy Session
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Everyone (who ever has therapy, anyway) has a first therapy session. So, how to make best use of that, and get things going most effectively? Dr. Tori Olds has advice:
Things to prepare
Questions that you should consider, and prepare answers to beforehand, include:
- Why are you here? Not in any deep philosophical sense, but, what brought you to therapy?
- What would you like to focus on? Chances are, you are paying a hefty hourly rate—so having considered this will allow you to get your money’s worth.
- How will you know when you’ve met your goal? Note that this is really two questions in one, because first you need to identify your goal, and then you need to expand on it. If you woke up tomorrow and all your psychological problems were solved, how would you know? What would be different? What does it look like?
If you have a little time between now and your first session, journaling can help a lot.
Remember also that a first therapy session can also be like a mutual interview, to decide whether it’s a good match. Not every therapist is good at their job, and not every therapist will be good for you specifically. Sometimes, a therapist may be a mismatch through no fault of their own. Considering what those reasons might be can also be a good thing to think about in advance, to help find the best therapist for you in fewer tries!
For most on these ideas, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Take care!
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Overdosing on Chemo: A Common Gene Test Could Save Hundreds of Lives Each Year
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One January morning in 2021, Carol Rosen took a standard treatment for metastatic breast cancer. Three gruesome weeks later, she died in excruciating pain from the very drug meant to prolong her life.
Rosen, a 70-year-old retired schoolteacher, passed her final days in anguish, enduring severe diarrhea and nausea and terrible sores in her mouth that kept her from eating, drinking, and, eventually, speaking. Skin peeled off her body. Her kidneys and liver failed. “Your body burns from the inside out,” said Rosen’s daughter, Lindsay Murray, of Andover, Massachusetts.
Rosen was one of more than 275,000 cancer patients in the United States who are infused each year with fluorouracil, known as 5-FU, or, as in Rosen’s case, take a nearly identical drug in pill form called capecitabine. These common types of chemotherapy are no picnic for anyone, but for patients who are deficient in an enzyme that metabolizes the drugs, they can be torturous or deadly.
Those patients essentially overdose because the drugs stay in the body for hours rather than being quickly metabolized and excreted. The drugs kill an estimated 1 in 1,000 patients who take them — hundreds each year — and severely sicken or hospitalize 1 in 50. Doctors can test for the deficiency and get results within a week — and then either switch drugs or lower the dosage if patients have a genetic variant that carries risk.
Yet a recent survey found that only 3% of U.S. oncologists routinely order the tests before dosing patients with 5-FU or capecitabine. That’s because the most widely followed U.S. cancer treatment guidelines — issued by the National Comprehensive Cancer Network — don’t recommend preemptive testing.
The FDA added new warnings about the lethal risks of 5-FU to the drug’s label on March 21 following queries from KFF Health News about its policy. However, it did not require doctors to administer the test before prescribing the chemotherapy.
The agency, whose plan to expand its oversight of laboratory testing was the subject of a House hearing, also March 21, has said it could not endorse the 5-FU toxicity tests because it’s never reviewed them.
But the FDA at present does not review most diagnostic tests, said Daniel Hertz, an associate professor at the University of Michigan College of Pharmacy. For years, with other doctors and pharmacists, he has petitioned the FDA to put a black box warning on the drug’s label urging prescribers to test for the deficiency.
“FDA has responsibility to assure that drugs are used safely and effectively,” he said. The failure to warn, he said, “is an abdication of their responsibility.”
The update is “a small step in the right direction, but not the sea change we need,” he said.
Europe Ahead on Safety
British and European Union drug authorities have recommended the testing since 2020. A small but growing number of U.S. hospital systems, professional groups, and health advocates, including the American Cancer Society, also endorse routine testing. Most U.S. insurers, private and public, will cover the tests, which Medicare reimburses for $175, although tests may cost more depending on how many variants they screen for.
In its latest guidelines on colon cancer, the Cancer Network panel noted that not everyone with a risky gene variant gets sick from the drug, and that lower dosing for patients carrying such a variant could rob them of a cure or remission. Many doctors on the panel, including the University of Colorado oncologist Wells Messersmith, have said they have never witnessed a 5-FU death.
In European hospitals, the practice is to start patients with a half- or quarter-dose of 5-FU if tests show a patient is a poor metabolizer, then raise the dose if the patient responds well to the drug. Advocates for the approach say American oncology leaders are dragging their feet unnecessarily, and harming people in the process.
“I think it’s the intransigence of people sitting on these panels, the mindset of ‘We are oncologists, drugs are our tools, we don’t want to go looking for reasons not to use our tools,’” said Gabriel Brooks, an oncologist and researcher at the Dartmouth Cancer Center.
Oncologists are accustomed to chemotherapy’s toxicity and tend to have a “no pain, no gain” attitude, he said. 5-FU has been in use since the 1950s.
Yet “anybody who’s had a patient die like this will want to test everyone,” said Robert Diasio of the Mayo Clinic, who helped carry out major studies of the genetic deficiency in 1988.
Oncologists often deploy genetic tests to match tumors in cancer patients with the expensive drugs used to shrink them. But the same can’t always be said for gene tests aimed at improving safety, said Mark Fleury, policy director at the American Cancer Society’s Cancer Action Network.
When a test can show whether a new drug is appropriate, “there are a lot more forces aligned to ensure that testing is done,” he said. “The same stakeholders and forces are not involved” with a generic like 5-FU, first approved in 1962, and costing roughly $17 for a month’s treatment.
Oncology is not the only area in medicine in which scientific advances, many of them taxpayer-funded, lag in implementation. For instance, few cardiologists test patients before they go on Plavix, a brand name for the anti-blood-clotting agent clopidogrel, although it doesn’t prevent blood clots as it’s supposed to in a quarter of the 4 million Americans prescribed it each year. In 2021, the state of Hawaii won an $834 million judgment from drugmakers it accused of falsely advertising the drug as safe and effective for Native Hawaiians, more than half of whom lack the main enzyme to process clopidogrel.
The fluoropyrimidine enzyme deficiency numbers are smaller — and people with the deficiency aren’t at severe risk if they use topical cream forms of the drug for skin cancers. Yet even a single miserable, medically caused death was meaningful to the Dana-Farber Cancer Institute, where Carol Rosen was among more than 1,000 patients treated with fluoropyrimidine in 2021.
Her daughter was grief-stricken and furious after Rosen’s death. “I wanted to sue the hospital. I wanted to sue the oncologist,” Murray said. “But I realized that wasn’t what my mom would want.”
Instead, she wrote Dana-Farber’s chief quality officer, Joe Jacobson, urging routine testing. He responded the same day, and the hospital quickly adopted a testing system that now covers more than 90% of prospective fluoropyrimidine patients. About 50 patients with risky variants were detected in the first 10 months, Jacobson said.
Dana-Farber uses a Mayo Clinic test that searches for eight potentially dangerous variants of the relevant gene. Veterans Affairs hospitals use a 11-variant test, while most others check for only four variants.
Different Tests May Be Needed for Different Ancestries
The more variants a test screens for, the better the chance of finding rarer gene forms in ethnically diverse populations. For example, different variants are responsible for the worst deficiencies in people of African and European ancestry, respectively. There are tests that scan for hundreds of variants that might slow metabolism of the drug, but they take longer and cost more.
These are bitter facts for Scott Kapoor, a Toronto-area emergency room physician whose brother, Anil Kapoor, died in February 2023 of 5-FU poisoning.
Anil Kapoor was a well-known urologist and surgeon, an outgoing speaker, researcher, clinician, and irreverent friend whose funeral drew hundreds. His death at age 58, only weeks after he was diagnosed with stage 4 colon cancer, stunned and infuriated his family.
In Ontario, where Kapoor was treated, the health system had just begun testing for four gene variants discovered in studies of mostly European populations. Anil Kapoor and his siblings, the Canadian-born children of Indian immigrants, carry a gene form that’s apparently associated with South Asian ancestry.
Scott Kapoor supports broader testing for the defect — only about half of Toronto’s inhabitants are of European descent — and argues that an antidote to fluoropyrimidine poisoning, approved by the FDA in 2015, should be on hand. However, it works only for a few days after ingestion of the drug and definitive symptoms often take longer to emerge.
Most importantly, he said, patients must be aware of the risk. “You tell them, ‘I am going to give you a drug with a 1 in 1,000 chance of killing you. You can take this test. Most patients would be, ‘I want to get that test and I’ll pay for it,’ or they’d just say, ‘Cut the dose in half.’”
Alan Venook, the University of California-San Francisco oncologist who co-chairs the panel that sets guidelines for colorectal cancers at the National Comprehensive Cancer Network, has led resistance to mandatory testing because the answers provided by the test, in his view, are often murky and could lead to undertreatment.
“If one patient is not cured, then you giveth and you taketh away,” he said. “Maybe you took it away by not giving adequate treatment.”
Instead of testing and potentially cutting a first dose of curative therapy, “I err on the latter, acknowledging they will get sick,” he said. About 25 years ago, one of his patients died of 5-FU toxicity and “I regret that dearly,” he said. “But unhelpful information may lead us in the wrong direction.”
In September, seven months after his brother’s death, Kapoor was boarding a cruise ship on the Tyrrhenian Sea near Rome when he happened to meet a woman whose husband, Atlanta municipal judge Gary Markwell, had died the year before after taking a single 5-FU dose at age 77.
“I was like … that’s exactly what happened to my brother.”
Murray senses momentum toward mandatory testing. In 2022, the Oregon Health & Science University paid $1 million to settle a suit after an overdose death.
“What’s going to break that barrier is the lawsuits, and the big institutions like Dana-Farber who are implementing programs and seeing them succeed,” she said. “I think providers are going to feel kind of bullied into a corner. They’re going to continue to hear from families and they are going to have to do something about it.”
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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The Brain at Rest – by Dr. Joseph Jebelli
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The author, a neuroscientist, having watched his parents’ health go from good to bad to worse on account of overwork, makes the case for rest.
Not just as a “necessarily evil” in the sense of “if you don’t schedule time for rest, your body will schedule it for you” (i.e. break down and thus force the issue), but also, because it is during periods of rest when our brain’s “default mode network” (DMN) takes the wheel, and without the DMN, there are a lot of important cognitive functions that will barely happen, if at all.
This is the reason why, for example, people perform better on cognitive tasks after a short rest, than people who had more time to solve the cognitive tasks, but not rest. In essence, rest is time that pays for itself in productivity.
How much rest? Dr. Jebelli presents evidence for there being measurable benefits from 5 minutes; more benefits from 20 minutes, more from an hour, more from 4 hours, 8 hours, 24 hours, 48 hours. And so on. In other words: the benefits are dose-dependent.
That said, it’s not just about productivity. Yes, getting adequate rest will ultimately result in better work, but there’s also a whole chapter devoted to avoiding what the Japanese call karoshi—death from overwork.
The style of the book is mostly explanatory, and in part instructional. It’s mostly very soft science, with hard science merely being pointed to in citations, so it’s very easy to understand. As for the instructional parts, Dr. Jebelli advises on how best to rest (not prescribing hobbies, so much as: there are different kinds of rest, and it’s important to get a good coverage of the different kinds), and how to enjoy the greatest benefits.
Bottom line: if you sometimes feel like you need a break, but at the same time feel like you “can’t, because…”, then this book will empower you to find a way (he advises about that, too).
Click here to check out The Brain at Rest, and rest your brain!
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Ginkgo Biloba, For Memory And, Uh, What Else Again?
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Ginkgo biloba, for memory and, uh, what else again?
Ginkgo biloba extract has enjoyed use for thousands of years for an assortment of uses, and has made its way from Traditional Chinese Medicine, to the world supplement market at large. See:
Ginkgo biloba: A Treasure of Functional Phytochemicals with Multimedicinal Applications
But what does the science say about the specific claims?
Antioxidant & anti-inflammatory
We’re going to lump these two qualities together for examination, since one invariably leads to the other.
A quick note: things that have antioxidant and anti-inflammatory properties, often also help guard against cancer and aging. However, in this case, there are few good studies pertaining to anti-aging, and none that we could find pertaining to anti-cancer potential.
So, does it have antioxidant and anti-inflammatory properties, first?
Yes, it has potent antioxidants that do fight inflammation; this is clear, from an abundance of in vitro and in vivo studies, including with human patients:
- Properties of Ginkgo biloba L.: incl. Antioxidant Characterization
- Anti-inflammatory effects of Ginkgo biloba extract against hippocampal neuronal injury
- Gingko biloba-derived lactone prevents osteoarthritis by activating anti-inflammatory signaling pathway
- The anti-inflammatory properties of Ginkgo biloba for the treatment of pulmonary diseases
In short: it helps, and there’s plenty of science for it.
What about anti-aging effects?
For this, there is science, but a lot of the science is not great. As one team of researchers concluded while doing a research review of their own:
❝Based on the reviewed information regarding EGb’s effects in vitro and in vivo, most have reported very positive outcomes with strong statistical analyses, indicating that EGb must have some sort of beneficial effect.
However, information from the reported clinical trials involving EGb are hardly conclusive since many do not include information such as the participant’s age and physical condition, drug doses administered, duration of drug administered as well as suitable control groups for comparison.
We therefore call on clinicians and clinician-scientists to establish a set of standard and reliable standard operating procedure for future clinical studies to properly evaluate EGb’s effects in the healthy and diseased person since it is highly possible it possesses beneficial effects.❞
Translation from sciencese: “These results are great, but come on, please, we are begging you to use more robust methodology”
If you’d like to read the review in question, here it is:
Advances in the Studies of Ginkgo Biloba Leaves Extract on Aging-Related Diseases
Does it have cognitive enhancement effects?
The claims here are generally that it helps:
- improve memory
- improve focus
- reduce cognitive decline
- reduce anxiety and depression
Let’s break these down:
Does it improve memory and cognition?
Ginkgo biloba was quite popular for memory 20+ years ago, and perhaps had an uptick in popularity in the wake of the 1999 movie “Analyze This” in which the protagonist psychiatrist mentions taking ginkgo biloba, because “it helps my memory, and I forget what else”.
Here are a couple of studies from not long after that:
- A double-blind, placebo-controlled, randomized trial of Ginkgo biloba in cognitively intact older adults: neuropsychological findings
- Effects of Ginkgo biloba on mental functioning in healthy volunteers
In short:
- in the first study, it helped in standardized tests of memory and cognition (quite convincing)
- In the second study, it helped in subjective self-reports of mental wellness (also placebo-controlled)
On the other hand, here’s a more recent research review ten years later, that provides measures of memory, executive function and attention in 1132, 534 and 910 participants, respectively. That’s quite a few times more than the individual studies we cited above, by the way. They concluded:
❝We report that G. biloba had no ascertainable positive effects on a range of targeted cognitive functions in healthy individuals❞
Read: Is Ginkgo biloba a cognitive enhancer in healthy individuals? A meta-analysis
Our (10almonds) conclusion: we can’t say either way, on this one.
Does it have neuroprotective effects (i.e., against cognitive decline)?
Yes—probably by the same mechanism will discuss shortly.
- Ginkgo Biloba for Mild Cognitive Impairment and Alzheimer’s Disease: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
- Treatment effects of Ginkgo biloba extract on symptoms of dementia: meta-analysis of randomized controlled trials
Can it help against depression and anxiety?
Yes—but probably indirectly by the mechanism we’ll get to in a moment:
- Role of Ginkgo biloba extract as an adjunctive treatment of elderly patients with depression
- Ginkgo biloba in generalized anxiety disorder and adjustment disorder with anxious mood
Likely this helps by improving blood flow, as illustrated better per:
Efficacy of ginkgo biloba extract as augmentation of venlafaxine in treating post-stroke depression
Which means…
Bonus: improved blood flow
This mechanism may support the other beneficial effects.
See: Ginkgo biloba extract improves coronary blood flow in healthy elderly adults
Is it safe?
Ginkgo biloba extract* is generally recognized as safe.
- However, as it improves blood flow, please don’t take it if you have a bleeding disorder.
- Additionally, it may interact badly with SSRIs, so you might want to avoid it if you’re taking such (despite it having been tested and found beneficial as an adjuvant to citalopram, an SSRI, in one of the studies above).
- No list of possible contraindications can be exhaustive, so please consult your own doctor/pharmacist before taking something new.
*Extract, specifically. The seeds and leaves of this plant are poisonous. Sometimes “all natural” is not better.
Where can I get it?
As ever, we don’t sell it (or anything else), but here’s an example product on Amazon
Enjoy!
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Rushing Woman’s Syndrome – by Dr. Libby Weaver
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It’s well-known that very many women suffer from “the triple burden” of professional work, housework, and childcare. And it’s not even necessarily that we resent any of those things or feel like they’re a burden; we (hopefully) love our professions, homes, children. But, here’s the thing: no amount of love will add extra hours to the day!
On the psychological level, a lot is about making more conscious decisions and fewer automatic reactions. For example, everyone wants everything from us right now, if not by yesterday, but when do they need it? And, is it even our responsibility? Not everything is, and many of us take on more than we should in our effort to be “enough”.
On the physical level, she covers hormones, including the menstrual/menopausal and the metabolic, as well as liver health, digestive issues, and sleep.
The style is direct and friendly, making frequent references to science but not getting deep into it.
It’s worth noting that while she acknowledges other demographics exist, she’s writing mainly for an audience of otherwise healthy straight white women with children and at least moderate financial resources, so if you fall outside of those things, there may be things that society will penalize you for and expect more from you in return for less, so that is a limitation of the book.
Bottom line: if the above describes you, you will probably get value out of this book.
Click here to check out Rushing Woman’s Syndrome, and take care of yourself too!
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