Episodes
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Dr. Ashley Mason is an Associate Professor of Psychiatry at the UCSF Osher Center for Integrative Health. She directs the Sleep, Eating, and Affect, or “SEA” laboratory, is the co-director of the Center for Obesity Assessment, Study, and Treatment (COAST), and is core research faculty in the Osher Center research program. In her clinical role, she directs the Osher Center Sleep Group, wherein she provides cognitive behavioral therapy for insomnia for patients with tough to treat insomnia.
Lab Website: Sealab.ucsf.edu
We will be looking for a volunteer and hiring in the coming year.
Instagram @ash_e_mason
Twitter @DrAshleyMason
Summer Tomato Farmers Market Updates:
Tucson
Mountain View
Fats:
AMA (with Kevin Rose)
Paper that had me digging into cooking oils: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-019-0383-2
On smoke point: https://www.aboutoliveoil.org/evoo-most-stable-cooking-oil
Grapeseed oil: https://www.nutritionadvance.com/grapeseed-oil/
Avocado oil: https://www.nutritionadvance.com/avocado-oil-nutrition/
Peanut oil: https://www.nutritionadvance.com/is-peanut-oil-healthy-for-frying/
Oxidative stability of selected edible oils: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6100155/
Evaluation of chemical and physical changes in different commercial oils during heating: https://actascientific.com/ASNH/pdf/ASNH-02-0083.pdf
How to make cauliflower taste as good as French fries
Mindful Eating:
Some of my earlier work on reward-driven eating / mindful eating:
https://pubmed.ncbi.nlm.nih.gov/26867697/
https://link.springer.com/content/pdf/10.1007/s10865-015-9692-8.pdf
Sandra Aamodt, Ph.D TED talk: Why dieting doesn't usually work
Mindful Meal Challenge
Insomnia:
Why We Sleep, by Matt Walker
Basic CBT book
Common cognitive distortions worth working with: https://arfamiliesfirst.com/wp-content/uploads/2013/05/Cognitive-Distortions.pdf
Nice review of CBT-I: https://www.acpjournals.org/doi/full/10.7326/M15-1782
Favorite CBT-I book (includes thought record)
Stimulus control instructions, original paper: https://link.springer.com/chapter/10.1007/978-1-4757-9586-8_2
Progressive Muscle Relaxation research: https://www.tandfonline.com/doi/abs/10.1300/J137v13n03_04
Progressive Muscle Relaxation (PMR) recordings https://students.dartmouth.edu/wellness-center/wellness-mindfulness/mindfulness-meditation/guided-audio-recordings/progressive-muscle-relaxation
Direct link to try PMR: https://students.dartmouth.edu/wellness-center/sites/students_wellness_center.prod/files/p_muscle_relax.mp3
Finding a CBT-I practitioner: https://www.behavioralsleep.org/index.php/united-states-sbsm-members
Eight Sleep mattress cooler
Sauna:
2016 paper – Janssen et al. https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2521478
This is the medical hyperthermia device that I do NOT use: https://www.heckel-hyperthermia.com/index.php/wbhen01
This is the commercially available sauna dome that I DO use: https://infraredsauna.com/curve-sauna-dome/
2021 UCSF sauna paper: https://www.tandfonline.com/doi/full/10.1080/02656736.2021.1991010
2013 paper – Hanusch et al. (single arm, indwelling rectal probe): https://ajp.psychiatryonline.org/doi/full/10.1176/appi.ajp.2013.12111395
Research on temperature elevations in depression: https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0447.1999.tb10864.x
Temperature regularizes upon successful antidepressant treatment: https://www.sciencedirect.com/science/article/pii/S0006322397000462
Exercise works for depression: https://onlinelibrary.wiley.com/doi/full/10.1002/da.22842
Literally, I bought friends these thermomenters: https://www.walgreens.com/store/c/walgreens-30-second-digital-thermometer/ID=prod6367272-product
The rectal probe we use in the study: https://www.medwrench.com/equipment/2206/mindray-ipm-9800
Longer time to get to high temperature associated with larger antidepressant response: https://www.tandfonline.com/doi/10.1080/02656736.2019.1612103
Example of a possible sauna that people could use at home to extend treatment
Rhonda Patrick on sauna use to extend healthspan: https://www.sciencedirect.com/science/article/pii/S0531556521002916
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James Clear is a writer and speaker focused on habits, decision making, and continuous improvement. He is the author of the #1 New York Times bestseller, Atomic Habits. The book has sold over 5 million copies worldwide and has been translated into more than 50 languages.
Clear is a regular speaker at Fortune 500 companies and his work has been featured in places like Time magazine, the New York Times, the Wall Street Journal and on CBS This Morning. His popular “3-2-1” email newsletter is sent out each week to more than 1 million subscribers.
James Clear - The 4 Laws of Behavior Change, Foodist podcast
Dark Matter by Blake Crouch
Project Hail Mary by Andy Weir
The Happiness Project by Gretchen Rubin
Mindful Meal Challenge
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Missing episodes?
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Foodist Kitchen use code NewYear2022 to save $25
Mindful Meal Challenge
Peter Attia, MD
Henry Shukman, zen teacher
Mindbloom ketamine therapy
Witality breath work
Lego Ideas Voltron
Lego Ideas Ecto-1
Forget New Year’s Resolutions and Conduct a ‘Past Year Review’ Instead (#559) - Tim Ferriss Show
Proof Collective by Kevin Rose
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Items mentioned in the discussion:
Eight Sleep (save $200 through this link)
Oculus Quest 2
Supernatural
Pym mood chews
How to get better sleep with Andrew Huberman, Ph.D
Movement skills for healthy aging and postpartum recovery with Andrea Smith
Kettlebell - 25 lbs
Tonal
Peloton (get 60 days FREE through this link)
The safety of intrauterine devices among young women: a systematic review
Liquid-based cervical cytology and microbiological analyses in women using cooper intrauterine device and levonorgestrel-releasing intrauterine system
Vaginal microbiome changes with levonorgestrel intrauterine system placement
Stainless steel bento lunch box
Bentgo lunch ice chillers
Dinner, A Love Story by Jenny Rosenstrach
@daryarose - Darya on Instagram
Garden of Life kids gummy vitamin
Yumi kids vitamins
Zero Fasting
The Circadian Code by Sachin Panda
Foodist Kitchen - Learn to cook without recipes in 30 days by Darya Rose, Ph.D
Block.fi
How Safe Is My Crypto Yield? with Zac Prince (CEO, BlockFi) and Matt Ballensweig (Genesis)
Magnesium citrate by Megafood
Found my Fitness sauna resources
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Chris Hutchins is an avid life hacker, financial optimizer and host of the top-ranked podcast All the Hacks, where he shares his quest to upgrade his life, money and travel, all while spending less and saving more. He's also the Head of New Product Strategy at Wealthfront where he's focused on helping people build wealth through investing. He's been featured in the New York Times, Wall Street Journal, CNBC and more.
Previously, he was founder/CEO of Grove (acquired by Wealthfront), an investor at Google Ventures, and a co-founder of Milk (acquired by Google).
Happy Money: The Science of Happier Spending by Elizabeth Dunn
I Will Teach You To Be Rich by Ramit Sethi
Playing the Real Estate Game (Part 1) at Wealthfront
Modern Finance podcast
All the Hacks podcast
All the Hacks credit card picks
Real Food and The Science Behind Healthy Lifestyles with Darya Rose, Ph.D
Twitter @hutchins
Instagram @chrishutchins
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Michaeleen Doucleff, PhD, is the author of the New York Times bestseller Hunt, Gather, Parent. She’s a global health correspondent for NPR’s Science Desk, where she reports about disease outbreaks and children’s health.
Doucleff has a doctorate in chemistry from the University of California, Berkeley, a master’s degree in viticulture and enology from the University of California, Davis, and a bachelor’s degree in biology from Caltech.
In 2015, Doucleff was part of the team that earned a George Foster Peabody award for its coverage of the Ebola outbreak in West Africa.
The 80/80 Marriage by Nate and Kaley Klemp
Michaeleen Doucleff on Twitter @foodiescience
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Dr. Kari Nadeau is the Naddisy Foundation Endowed Professor of Medicine and Pediatrics and, Director of the Sean N. Parker Center for Allergy and Asthma Research at Stanford University.
For more than 30 years, she has devoted herself to understanding how environmental and immune/genetic factors affect allergies, immune tolerance, and asthma. As one of the globe’s foremost experts in adult and pediatric allergy, immunology, and asthma, her research is laying the groundwork for a variety of potential future therapies to prevent and cure allergies and asthma. She also is an author of the Lancet Countdown in Global Climate Change 2020 and the book: The End of Food Allergy.
SpoonfulOne
Food Without Fear by Ruchi Gupta, MD MPH
F A R E
NIH allergies
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David Chang is the chef and founder of Momofuku. Since opening his first restaurant, Momofuku Noodle Bar, in 2004, he has received six James Beard Awards, and has been recognized as GQ’s Man of the Year and a Time 100 honoree.
In 2018, David formed Majordomo Media. He is the host of The Dave Chang Show podcast and two Netflix original documentary series, Breakfast, Lunch, and Dinner and Ugly Delicious. His cookbook, Momofuku, and memoir, Eat A Peach, are both New York Times bestsellers.
His new book Cooking At Home is out October 26.
Fancy salmon roe
Chawan mushi recipe
Anyday cookware
Lifechanging Kampot black pepper
Momofuku pantry essentials
The Next Thing You Eat on Hulu with Dave Chang
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Dr. Christopher Winter has practiced sleep medicine and neurology in Charlottesville, Virginia since 2004, and has been involved with sleep medicine and sleep research since 1993. Currently he is the owner of Charlottesville Neurology and Sleep Medicine clinic and CNSM Consulting. He recently stepped down as the Medical Director of the Martha Jefferson Hospital Sleep Medicine Center, a sleep center he established in 2004.
Dr. Winter is an Echols Scholar graduate of the University of Virginia and received his medical degree from Emory University. He completed his neurology residency at the University of Virginia. The recipient of research awards from the Sleep Medicine Society and the Associated Professional Sleep Societies, Dr. Winter has authored numerous scientific papers and abstracts dealing with sleep. He is also board certified in sleep medicine by both the American Board of Sleep Medicine and by the American Board of Psychiatry and Neurology, as well as being board certified in neurology by the American Board of Psychiatry and Neurology.
Winter’s current research focuses on sleep and athletic performance, and has consulted with dozens of professional sports teams from MLB, NBA, WNBA, NFL and NHL.
He is the author of The Rested Child, a fantastic book that I highly recommend, as well as The Sleep Solution.
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Brian Diffey, BSc, AKC, PhD, DSc is Emeritus Professor of Photobiology in Dermatological Sciences, Institute of Cellular Medicine at the University of Newcastle, UK.
During his career in the NHS, he established an internationally-respected research program in skin photobiology, particularly in the measurement of personal sun exposure; its effects in normal and diseased human skin; and ways to minimize excessive exposure, especially through the use of topical sunscreens.
He has advised a number of bodies on sun exposure and skin health including the World Health Organization, Department of Health, and the Cancer Research UK SunSmart program, as well as patient support groups concerned with sun-related diseases such as melanoma, vitiligo and xeroderma pigmentosum.
He invented both the UVA Star Rating for sunscreens in conjunction with Boots in the UK, and the Critical Wavelength adopted by the Food & Drug Administration in the USA as the sole measure of broad spectrum protection.
In 1999 he was awarded the Medal of the Society of Cosmetic Scientists for his contributions to suncare, and in 2011 was honoured at the International Sun Protection Conference for significant innovation in the field of photoprotection.
He is an honorary member of the British Association of Dermatologists, the Swedish Society for Dermatology and Venereology, and the European Society for Photodermatology.
Research:
Human safety review of "nano" titanium dioxide and zinc oxide
Current Highlights About the Safety of Inorganic Nanomaterials in Healthcare
Review of environmental effects of oxybenzone and other sunscreen active ingredients
FDA Trials Find Sunscreen Ingredients in Blood, but Risk Is Uncertain
Update About the Effects of the Sunscreen Ingredients Oxybenzone and Octinoxate on Humans and the Environment
Hawaii and Other Jurisdictions Ban Oxybenzone or Octinoxate Sunscreens Based on the Confirmed Adverse Environmental Effects of Sunscreen Ingredients on Aquatic Environments
Non-sunscreen photoprotection: antioxidants add value to a sunscreen
Optimal sunscreen use, during a sun holiday with a very high ultraviolet index, allows vitamin D synthesis without sunburn
The effect of sunscreen on vitamin D: a review
Sunscreen recall: What the finding of a cancer-causing chemical means for you
Current principles of sunscreen use in children
Environmental Working Group’s guide to sunscreen
Darya's favorite all around sunscreen for outdoor activities: iS Clinical Eclipse SPF 50+ (this stuff is magic)
Darya's favorite daily face sunscreen: Josh Rosebrook's Nutrient Day Cream
Darya's favorite backup sunscreen for face and body: Rhonda Allison Daytime Defense SPF 30
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Andrea's Pilates career began in 2006 when she was certified through Body Arts and Sciences International. In 2009 she was invited to become faculty for the company and spent the next 10 years traveling the world as a teacher trainer and workshop presenter. Andrea currently lives and works in Long Beach, California where she teaches private and small group classes. Her wide range of clientele includes athletes, dancers, pre- and postnatal women and those recovering from injury and surgery. Her intuitive and compassionate approach to teaching involves special attention to the breath, diving deep into the fundamentals, and holding space for the individual to find a meaningful connection to their body.
Instagram: @thepilatessmith
Vero Pilates
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Dr. LaSalle is a board certified Family Physician in Spokane, Washington. She is passionate about prevention, community health, and education. Her 2019 book, Let’s Talk Vaccines: A Clinician’s Guide to Addressing Vaccine Hesitancy and Saving Lives, is aimed at helping her fellow health care providers find greater success in caring for vaccine-hesitant patients.
Dr. LaSalle has a bachelors degree in biology from Rhodes College in Memphis, Tennessee, and did her medical training at Tulane University School of Medicine. She did her residency training in Family Medicine at Oregon Health and Science University (OHSU, which is here in Portland and where I delivered my youngest daughter). She is also a Clinical Associate Professor for the Washington State University Elson S. Floyd College of Medicine and has served as clinical preceptor for the University of Washington MEDEX program and other Physician Assistant and Nurse Practitioner training programs in order to help develop our next generation of physicians and advanced practice providers.
Let’s Talk Vaccines by Dr. Gretchen LaSalle
The discredited doctor hailed by the anti-vaccine movement
Is the Aluminum in Vaccines Safe?
Gretchen LaSalle, MD blog
Voices for Vaccines
Vaccinate Your Family
American Academy of Pediatrics
Academy of Family Physicians
CDC Vaccine Information
NDs for Vaccines
Boost Oregon
Gretch LaSalle, MD on Twitter @gretchenlasalle
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Dr. Jennifer Grier is an Assistant Professor of Immunology at the University of South Carolina School of Medicine Greenville. Dr. Grier earned her Ph.D. from the University of Pennsylvania where she studied the innate immune response to viral infections. At the school of medicine, Dr. Grier teaches virology and immunology to the first- and second-year medical students while her research lab studies immune responses in the lung during viral and bacterial respiratory infections. She lives in Greenville, South Carolina with her husband, their three cats, and a rotating cast of foster animals.
Emergency Use Authorization for vaccines explained
Understanding mRNA COVID-19 vaccines
Different COVID-19 Vaccines
Guillan-Barre Syndrome
Jennifer Grier, Ph.D at University of South Carolina
Jennifer Grier on Twitter @DrGrier
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Dr. Andrew Weil is a world-renowned leader and pioneer in the field of integrative medicine. Combining a Harvard education and a lifetime of practicing natural and preventive medicine, Dr. Weil is the founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona in Tucson, where he also serves as a Clinical Professor of Medicine and Professor of Public Health as well as the Lovell-Jones Professor of Integrative Medicine.
He is a best-selling author of 15 books on healthy living, including Mind Over Meds; Fast Food, Good Food;True Food; Spontaneous Happiness; and Healthy Aging. Oxford University Press is currently producing the Weil Integrative Medicine Library, a 16-volume series for clinicians in various medical specialties.
Dr. Weil is the editorial director of drweil.com, the leading online resource for healthy living based on the philosophy of integrative medicine, and pens Dr. Andrew Weil’s Self Healing monthly newsletter and a column in Prevention magazine. Dr. Weil is the founder/Chairman of the Weil Foundation, the founder/co-Chairman of Healthy Lifestyle Brands, and a founder/partner of True Food Kitchen restaurants. In 2017, he joined Seabourn and The Onboard Spa by Steiner in their “Spa and Wellness with Dr. Andrew Weil” mindful-living program on its cruise ships.
Health and Healing: The Philosophy of Integrative Medicine and Optimal Health, by Dr. Andrew Weil
Robert C Fulford - osteopathic medicine
Andrew Weil Center for Integrative Medicine
Where to find Dr. Weil:
Website: www.drweil.comTwitter: @DrWeilFacebook: DrWeilInstagram: @DrWeilYouTube: @DrWeilMatcha Kari: www.matcha.com -
Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration and neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. He is also active in public education, teaching neuroscience and neuroscience related tools on Instagram and The Huberman Lab Podcast. Dr. Huberman is a regular standing member of National Institutes of Health review panels, a Fellow of the McKnight Foundation and a fellow of the Pew Charitable Trusts. He regularly consults for technology development companies, professional athletic organizations, and for various units of United States and Canadian Special Operations.
Huberman Lab Podcast
Instagram @hubermanlab
The Kevin Rose Show with Andrew Huberman
Oura ring
Whoop
ApoE4 gene and Alzheimer’s disease
The Distracted Mind by Adam Gazzaley
Sleep training for infants
The Circadian Code by Dr. Satchin Panda
Chamomile extract / Apigenin
Examine.com
Magnesium L-threonate
Magnesium taurate
L-theanine / Relax Synergy
Reveri digital hypnosis
Yoga Nidra
Non-Sleep Deep Rest (NSDR)
Supernatural VR workout on Oculus
Eight Sleep pod
Vitamin D3
Light Meter app
Light pad
Lion's Mane
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Stephanie Edgerly (PhD., University of Wisconsin-Madison) is an associate professor with a specialization in audience insight at Northwestern University. She is also director of research at the Medill School of Journalism, and a faculty associate at Northwestern’s Institute for Policy Research. Dr. Edgerly’s research explores how features of new media alter the way people consume news and the impact on political engagement. She is the 2020 recipient of the Walder Award for research excellence at Northwestern, and a speaker in the U.S. State Department’s Bureau of International Information Programs as an expert in journalism. She has traveled to Belgium, Denmark, China, the UK, Greece, and the Philippines to talk with government officials, journalists, and students about issues related to fake news, news media trust, and news literacy.
Peter Slevin is a Chicago-based contributing writer for The New Yorker who focuses on politics. He has written recently about the power of Republican disinformation in Iowa and progressive reactions to President Biden’s agenda. He spent a decade on the Washington Post’s national staff, as well as seven years as the Miami Herald’s European correspondent. Slevin is the author of “Michelle Obama: A Life,” which was a finalist for the 2016 PEN/Jacqueline Bograd Weld Award for Biography. He teaches at Northwestern University, where he is a professor at the Medill School of Journalism.
Twitter: @stephedgerly @peterdslevin
Spotlight movie
Why The New York Times Is Retiring The Term Op-Ed
Media bias chart
All Sides
politifact.com
factcheck.org
Washington Post Fact Checker
Deep Throat in Watergate
Pizzagate: From rumor, to hashtag, to gunfire in D.C. by Marc Fisher
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Renée DiResta is the technical research manager at the Stanford Internet Observatory. She investigates the spread of malign narratives across social and other media networks. Her areas of research include disinformation and propaganda by state sponsored actors, also health misinformation and conspiracy theories. Renée has advised Congress, the state department and other academic civic and business organizations, and has studied disinformation and computational propaganda in the context of pseudoscience, conspiracies, terrorism, and state sponsored information warfare.
reneediresta.com
Twitter @noupside
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Adam Gazzaley, M.D., Ph.D. is the David Dolby Distinguished Professor of Neurology, Physiology and Psychiatry at the UCSF, and the Founder & Executive Director of Neuroscape at UCSF. Dr. Gazzaley is co-founder and Chief Science Advisor of Akili Interactive, Sensync and JAZZ Venture Partners. He has been a scientific advisor for over a dozen companies, filed multiple patents - notably his invention of the first video game cleared by the FDA, authored over 150 scientific articles, and delivered over 675 invited presentations around the world. He wrote and hosted the nationally-televised PBS special “The Distracted Mind with Dr. Adam Gazzaley”, and co-authored the 2016 MIT Press book “The Distracted Mind: Ancient Brains in a High-Tech World”, winner of the 2017 PROSE Award. He is the recipient of the 2015 Science Educator Award and the 2020 Global Gaming Citizen Honor.
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These first few episodes tackle a big question, which is how do we know what’s true? Somehow this question has become incredibly muddy in the past few years, and I’d like to highlight some of the ways we can get back on track and rediscover a common reality we can agree upon.
