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In A Rush?

Today’s 30-Second Summary

If you don’t have time to read the whole email today, here are some key takeaways:

• Psychedelics have enjoyed new popularity in the medical field, as a potential helper against an array of mental health conditions.

  • Today’s main feature looks at the current state of the evidence for psychedelics as a whole, and puts a spotlight on a few examples along the way.

  • Watch this space, because one of these days we’ll likely also do some main features focusing separately on specific psychedelics that have enjoyed the majority of the research (let us know if there’s a particular one that’s most of interest to you! We love taking requests)

• Ever wanted to be part of a research study like the ones we cite, and get the free benefits that come with it?

  • Today’s sponsor RunDot is offering just that, for free of course, with expected results being a 3.2x improvement in your running performance in 2 months.

• Today’s featured recipe is for a walnut, apricot, & sage nut roast—it’s important to have at least one good nut roast recipe in your repertoire, and this one’s as delicious as it is nutritious!

Read on to learn more about these things, or click here to visit our archive

A Word To The Wise

Watch and Learn

The Most Underrated Hip Mobility Exercise (Not Stretching)

Cori Lefkowith, of “Redefining Strength” and “Strong At Every Age” fame, is back to help us keep our hips in good order:

Prefer text? The above video will take you to a 10almonds page with a text-overview, as well as the video!

Mythbusting Friday

Taking A Trip Through The Evidence On Psychedelics

In Tuesday’s newsletter, we asked you for your opinions on the medicinal use of psychedelics, and got the above-depicted, below-described, set of responses:

• 32% said “This is a good, evidence-based way to treat many brain disorders”

• 32% said “There are some benefits, but they don’t outweigh the risks”

• 20% said “This can help a select few people only; useless for the majority”

• 16% said “This is hippie hogwash and hearsay; wishful thinking at best”

Quite a spread of answers, so what does the science say?

This is hippie hogwash and hearsay; wishful thinking at best! True or False?

False! We’re tackling this one first, because it’s easiest to answer:

There are some moderately-well established [usually moderate] clinical benefits from some psychedelics for some people.

If that sounds like a very guarded statement, it is. Part of this is because “psychedelics” is an umbrella term; perhaps we should have conducted separate polls for psilocybin, MDMA, ayahuasca, LSD, ibogaine, etc, etc.

In fact: maybe we will do separate main features for some of these, as there is a lot to say about each of them separately.

Nevertheless, looking at the spread of research as it stands for psychedelics as a category, the answers are often similar across the board, even when the benefits/risks may differ from drug to drug.

To speak in broad terms, if we were to make a research summary for each drug it would look approximately like this in each case:

• there has been research into this, but not nearly enough, as “the war on drugs” may well have manifestly been lost (the winner of the war being: drugs; still around and more plentiful than ever), but it did really cramp science for a few decades.

• the studies are often small, heterogenous (often using moderately wealthy white student-age population samples), and with a low standard of evidence (i.e. the methodology often has some holes that leave room for reasonable doubt).

• the benefits recorded are often small and transient.

• in their favor, though, the risks are also generally recorded as being quite low, assuming proper safe administration*.

*Illustrative example:

Person A takes MDMA in a club, dances their cares away, has had only alcohol to drink, sweats buckets but they don’t care because they love everyone and they see how we’re all one really and it all makes sense to them and then they pass out from heat exhaustion and dehydration and suffer kidney damage (not to mention a head injury when falling) and are hospitalized and could die;

Person B takes MDMA in a lab, is overwhelmed with a sense of joy and the clarity of how their participation in the study is helping humanity; they want to hug the researcher and express their gratitude; the researcher reminds them to drink some water.

Which is not to say that a lab is the only safe manner of administration; there are many possible setups for supervised usage sites. But it does mean that the risks are often as much environmental as they are risks inherent to the drug itself.

Others are more inherent to the drug itself, such as adverse cardiac events for some drugs (ibogaine is one that definitely needs medical supervision, for example).

For those who’d like to see numbers and clinical examples of the bullet points we gave above, here you go; this is a great (and very readable) overview:

NIH | Evidence Brief: Psychedelic Medications for Mental Health and Substance Use Disorders

Notwithstanding the word “brief” (intended in the sense of: briefing), this is not especially brief and is rather an entire book (available for free, right there!), but we do recommend reading it if you have time.

This can help a select few people only; useless for the majority: True or False?

True, technically, insofar as the evidence points to these drugs being useful for such things as depression, anxiety, PTSD, addiction, etc, and estimates of people who struggle with mental health issues in general is often cited as being 1 in 4, or 1 in 5. Of course, many people may just have moderate anxiety, or a transient period of depression, etc; many, meanwhile, have it worth.

In short: there is a very large minority of people who suffer from mental health issues that, for each issue, there may be one or more psychedelic that could help.

This is a good, evidence-based way to treat many brain disorders: True or False?

True if and only if we’re willing to accept the so far weak evidence that we discussed above. False otherwise, while the jury remains out.

One thing in its favor though is that while the evidence is weak, it’s not contradictory, insofar as the large preponderance of evidence says such therapies probably do work (there aren’t many studies that returned negative results); the evidence is just weak.

When a thousand scientists say “we’re not completely sure, but this looks like it helps; we need to do more research”, then it’s good to believe them on all counts—the positivity and the uncertainty.

This is a very different picture than we saw when looking at, say, ear candling or homeopathy (things that the evidence says simply do not work).

We haven’t been linking individual studies so far, because that book we linked above has many, and the number of studies we’d have to list would be:

n = number of kinds of psychedelic drugs x number of conditions to be treated

e.g. how does psilocybin fare for depression, eating disorders, anxiety, addiction, PTSD, this, that, the other; now how does ayahuasca fare for each of those, and so on for each drug and condition; at least 25 or 30 as a baseline number, and we don’t have that room.

But here are a few samples to finish up:

• Psilocybin as a New Approach to Treat Depression and Anxiety in the Context of Life-Threatening Diseases—A Systematic Review and Meta-Analysis of Clinical Trials

• Therapeutic Use of LSD in Psychiatry: A Systematic Review of Randomized-Controlled Clinical Trials

• Efficacy of Psychoactive Drugs for the Treatment of Posttraumatic Stress Disorder: A Systematic Review of MDMA, Ketamine, LSD and Psilocybin

• Changes in self-rumination and self-compassion mediate the effect of psychedelic experiences on decreases in depression, anxiety, and stress.

• Psychedelic Treatments for Psychiatric Disorders: A Systematic Review and Thematic Synthesis of Patient Experiences in Qualitative Studies

• Repeated lysergic acid diethylamide (LSD) reverses stress-induced anxiety-like behavior, cortical synaptogenesis deficits and serotonergic neurotransmission decline

In closing…

The general scientific consensus is presently “many of those drugs may ameliorate many of those conditions, but we need a lot more research before we can say for sure”.

On a practical level, an important take-away from this is twofold:

• drugs, even those popularly considered recreational, aren’t ontologically evil, generally do have putative merits, and have been subject to a lot of dramatization/sensationalization, especially by the US government in its famous war on drugs.

• drugs, even those popularly considered beneficial and potentially lifechangingly good, are still capable of doing great harm if mismanaged, so if putting aside “don’t do drugs” as a propaganda of the past, then please do still hold onto “don’t do drugs alone”; trained professional supervision is a must for safety.

Take care!

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This Or That?

Vote on Which is Healthier

Yesterday we asked you to choose between hazelnuts and cashews—we picked the hazelnuts (click here to read about why), as did 44% of you!

Now for today’s choice:

Click on whichever you think is better for you!

Recipes Worth Sharing

Walnut, Apricot, & Sage Nut Roast

It’s important to have at least one good nut roast recipe in your repertoire. It’s something that’s very good for making a good dish out of odds and ends that are in your house, and done well, it’s not only filling and nutritious, but a tasty treat too. Done badly, everyone knows the results can be unfortunate… Making this the perfect way to show off your skills!

Click below for our full recipe, and learn its secrets:

Penny For Your Thoughts?

May today see you well-prepared for the coming weekend,

The 10almonds Team