Corruptible: Who Gets Power and How it Changes Us

Does power corrupt, or are corrupt people drawn to power? Are entrepreneurs who embezzle and cops who kill the result of poorly designed systems or are they simply bad people? What sort of people aspire to power anyway? Are there individuals among us who should never be given the title of president, or CEO, or PTA leader lest they build their own dictatorship?

Michael Shermer speaks with Brian Klaas, a renowned political scientist, Washington Post columnist and creator of the award-winning Power Corrupts podcast, about his long sought answers to the above questions.

In his new book Klaas draws on over 500 interviews with some of the world’s top leaders — from the noblest to the most crooked — including presidents and philanthropists as well as rebels, cultists, and dictators, to get to the root of power and corruption. Klaas dives into how facial appearance determines who we pick as leaders, why narcissists make more money, why some people don’t want power at all and others are drawn to it out of a psychopathic impulse, and why being the “beta” (second in command) may be the optimal place for health and well-being.

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The Dawn of Everything: A New History of Humanity

For generations, our remote ancestors have been cast as primitive and childlike — either free and equal innocents, or thuggish and warlike. Civilization, we are told, could be achieved only by sacrificing those original freedoms or, alternatively, by taming our baser instincts. David Graeber and David Wengrow show how such theories first emerged in the eighteenth century as a conservative reaction to powerful critiques of European society posed by Indigenous observers and intellectuals. Revisiting this encounter has startling implications for how we make sense of human history today, including the origins of farming, property, cities, democracy, slavery, and civilization itself.

In this conversation, based on the book The Dawn of Everything: A New History of Humanity, Shermer speaks with professor of comparative archaeology, David Wengrow, about his pathbreaking research in archaeology and anthropology that fundamentally transforms our understanding of the human past and offers a path toward imagining new forms of freedom, new ways of organizing society.

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The Rule of Laws: A 4,000-Year Quest to Order the World

Rulers throughout history have used laws to impose order. But laws were not simply instruments of power and social control. They also offered ordinary people a way to express their diverse visions for a better world. The variety of the world’s laws has long been almost as great as the variety of its societies.

In this conversation, Shermer speaks with Oxford professor of the anthropology of law, Fernanda Pirie, who traces the rise and fall of the sophisticated legal systems underpinning ancient empires and religious traditions, showing how common people — tribal assemblies, merchants, farmers — called on laws to define their communities, regulate trade, and build civilizations. What truly unites human beings, Pirie argues, is our very faith that laws can produce justice, combat oppression, and create order from chaos.

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Peak Mind: Find Your Focus, Own Your Attention, Invest 12 Minutes a Day

Research shows we are missing 50 percent of our lives because we aren’t paying attention. Many of us often feel mentally foggy, scattered, and overwhelmed. Why is it that no matter how hard you try, you seem to find yourself somewhere else — if you’re even aware you’ve drifted off to that place.

In this conversation with the acclaimed neuroscientist Amishi Jha, she recounts what her neuroscience research revealed, and shows why whether you’re simply browsing, talking to friends, or trying to stay focused in an important meeting, you can’t seem to manage to hang on to your attention.

Shermer and Jha discuss: the neuroscience of attention; what attention evolved to do; how stress, attention bias, negativity bias, thought flooding, and active listening affect attention; multitasking; the “flashlight” metaphor; mindfulness and well-being, and more…

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Bart Ehrman — Did the Christmas Story Really Happen? The Birth of Jesus in History & Legend

Michael Shermer speaks with renowned biblical scholar and historian, Bart Ehrman, about: how we know Jesus existed and was crucified; how these questions are different epistemologically from those about Jesus’ resurrection and the claim that he died for our sins; how Christians deal with the trinity problem: How can God, Jesus, and the Holy Spirit be one and the same and yet separate and different? (“God sacrificed himself…to himself…to save us from himself.” How is this possible?); How Christians answer these questions: Why did Jesus have to suffer and die? Why couldn’t God just forgive us for our sins?; Why was the virgin birth so important to early Christians? Why was the resurrection so important to early Christians? Anti-Semitism in the early Christian church (“the Jews killed Jesus” or “the Jews killed God”) and why it makes no theological sense (Jesus was Jewish, and if he had to die to save us from our sins, whoever killed Jesus should be thanked); why Jews and Muslims do not believe that Jesus was the messiah; how Jesus became God and how Christianity grew from a few dozen followers at the time of Jesus’s death to over two billion followers today; theodicy and the problem of evil: Why does an all powerful, all knowing, all good God allow people to suffer?

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Scientific American Goes Woke: A case study in how identity politics poisons science

In this essay, published on Substack today, Dr. Shermer addresses several recent articles in Scientific American of a distinctly unscientific nature related to progressive woke politics, perhaps in obedience to the British historian and Sovietologist Robert Conquest’s eponymous law that “any organization not explicitly right-wing sooner or later becomes left-wing.”

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Exercise Habits That Slow Down Aging After 50, Science Says

Plenty of research shows you can combat the effects of aging by implementing these routines

BY JOHN ANDERER - OCTOBER 29, 2021

Humans have been chasing after a legitimate fountain of youth for centuries, and the search continues to this very day. A recent survey even reports that 77% of Americans consider "aging gracefully" to be among their top priorities. Moreover, that same research also found that over half of Americans (54%) have actually tried an anti-aging "hack" or tip they saw on YouTube.

Legends about magical fountains and click-bait videos may be momentarily attractive, but at the end of the day, the best way to keep your body young is to live a healthy, well-rounded lifestyle. You've heard it ad nauseum your entire life, but it bears repeating: Eat clean. Sleep well. Exercise. Sticking with these health pillars may not keep you perpetually 25 years old, but it will help slow down bodily aging processes as much as can be reasonably expected.

For example, this study published in the scientific journal Gut tells us that eating a Mediterranean diet characterized by lots of fish, fruit, nuts, and vegetables promotes optimal aging and robust brain/physical health well into old age. On the other hand, however, another study published in Obesity Reviews finds obesity actively accelerates the bodily aging process.

Suffice to say, there are no shortcuts when it comes to slowing down aging. You're going to have to put in the work. The good news is it's never too late to get started, especially when it comes to breaking a sweat. Plenty of research tells us that even older adults over the age of 50 can combat the effects of aging by implementing a few exercise habits and routines. Read on to learn more, and next, don't miss 3 Major Secrets to Living to 99, According to Betty White.

HIIT

HIIT, short for "high-intensity interval training," has picked up some serious popularity in recent years. Characterized by short bursts of intense movement followed by a shorter period of rest repeated cyclically, HIIT is more than just the latest fitness fad.

This study published in Cell Metabolism reports HIIT can significantly reverse cellular and muscular aging processes in older individuals. As we age, our cells' mitochondria gradually lose the ability to generate energy. However, this work indicates HIIT jumpstarts aging cells to create more proteins, essentially "stopping" the process of aging at the cellular level.

Researchers asked a collection of either younger (18-30 years old) or older adults (65-80 years old) to engage in one of three exercise programs: HIIT, more traditional strength training, or a combination of both. Only participants assigned to the HIIT or combo groups showed elevated mitochondrial function within their skeletal muscles. Moreover, older adults specifically benefited that much more from HIIT than even their younger counterparts. While young adults assigned to the HIIT cohort experienced a 49% increase in mitochondrial capacity, the older adults saw a 69% increase.

"Based on everything we know, there's no substitute for these exercise programs when it comes to delaying the aging process," says study senior author Dr. Sreekumaran Nair. "These things we are seeing cannot be done by any medicine."

"We encourage everyone to exercise regularly, but the take-home message for aging adults that supervised high-intensity training is probably best, because, both metabolically and at the molecular level, it confers the most benefits," he adds.

Aerobic exercise

It's very common for older adults to deal with at least some cognitive decline or difficulty remembering details. Even if you've already noticed you've become a bit more forgetful lately, one study finds that just six months of aerobic exercise can help reverse the effect of aging on the brain.

Over 200 older adults with an average age of 66 were recruited for this research and completed a series of cognition and memory tests to start. Then, after engaging in a six-month aerobic exercise program (3 sessions per week), participants took another round of cognitive tests. Across the board, the older adults performed much better on the tests after the aerobics program. More specifically, verbal fluency (the ability to recall information) scores increased by 2.4% and mental flexibility went up by 5.7%.

"This change in verbal fluency is what you'd expect to see in someone five years younger. Our study showed that six months' worth of vigorous exercise may pump blood to regions of the brain that specifically improve your verbal skills as well as memory and mental sharpness," lead study author Marc J. Poulin explains. "At a time when these results would be expected to be decreasing due to normal aging, to have these types of increases is exciting."

"As we all find out eventually, we lose a bit mentally and physically as we age. But even if you start an exercise program later in life, the benefit to your brain may be immense," he continues. "Our findings may be important, especially for older adults at risk for Alzheimer's and other dementias and brain disease.”

Dancing

Who says exercise has to be a drag? If you can't get into traditional workout variations, consider learning a few dance moves. Research published in Frontiers in Human Neuroscience even suggests dancing may be more effective at turning back the hands of time than other forms of exercise.

Researchers separated a group of older adults into two cohorts. One group was taught a variety of new dance routines for 18 months, while another engaged in a series of endurance exercises for the same time period. Now, while both groups showed signs of reversed aging within their brains, it was only the dancing group that also showed marked improvements in their balance. All in all, the research makes a strong case that dancing can slow two common complaints associated with old age: cognitive decline and poor balance.

Stay consistent for your immune system

There are plenty of reasons, especially nowadays, to pursue a stronger, younger immune system. Luckily, science tells us that regularly going out for a bike ride can help promote just that. Published in Aging Cell, the study examined and compared a group of regular cyclers (ages 55-79) with another group of similarly aged individuals living a largely sedentary lifestyle.

Predictably, the cyclists were in better overall shape. But, the real notable finding was that the cyclists also had immune systems typically seen in much younger individuals. More specifically, the cyclists' thymus glands appeared much younger than they should have been. The thymus gland is responsible for creating important immune cells known as T cells, and usually begins to shrink and become less effective around the age of 20. The cyclists' thymuses, however, were producing just as many T cells as a much younger individual.

If cycling isn't for you, opt for something similar like running or swimming. The key takeaway here is to find an enjoyable exercise and stick with it consistently.

"Find an exercise that you enjoy in whatever environment that suits you and make a habit of physical activity. You will reap the rewards in later life by enjoying an independent and productive old age," concludes Norman Lazarus, Emeritus Professor at King's College London.

For more, check out The Best Way to Get a Lean Body After 50, Science Says.

Suzanne O’Sullivan on her book The Sleeping Beauties: And Other Stories of Mystery Illness

Michael Shermer speaks with award-winning Irish neurologist Suzanne O’Sullivan about her work exploring the complexity of psychogenic illness affecting people all around the world. Her book The Sleeping Beauties, documents her investigation of psychosomatic disorders as she traveled the world visiting communities suffering from these so-called mystery illnesses. O’Sullivan records the remarkable stories of syndromes related to her by people from all walks of life. Riveting and often distressing, these case studies — both fascinating and of serious concern — are recounted with compassion and humanity as these syndromes continue to proliferate around the globe.

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Steven Pinker on Rationality: What it is, Why it Seems Scarce, Why it Matters

 In this conversation with Steven Pinker on his new book Rationality, the Harvard psychologist and Michael Shermer discuss how today humanity is reaching new heights of scientific understanding — and also appears to be losing its mind. How can a species that developed vaccines for COVID-19 in less than a year produce so much fake news, medical quackery, and conspiracy theorizing? Pinker rejects the cynical cliché that humans are simply irrational — cavemen out of time saddled with biases, fallacies, and illusions. After all, we discovered the laws of nature, lengthened and enriched our lives, and set out the benchmarks for rationality itself. We actually think in ways that are sensible in the low-tech contexts in which we spend most of our lives, but fail to take advantage of the powerful tools of reasoning we’ve discovered over the millennia: logic, critical thinking, probability, correlation and causation, and optimal ways to update beliefs and commit to choices individually and with others. These tools are not a standard part of our education — but they should be.

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Science Denial: Why It Happens and What to Do About It

Michael Shermer speaks with Gale Sinatra and Barbara Hofer about the key psychological explanations for science denial and doubt that can help provide a means for improving scientific literacy and understanding — critically important at a time when denial has become deadly. Sinatra and Hofer offer tools for addressing science denial and explain both the importance of science education and its limitations, show how science communicators may inadvertently contribute to the problem, and explain how the internet and social media foster misinformation and disinformation. The authors focus on key psychological constructs such as reasoning biases, social identity, epistemic cognition, and emotions and attitudes that limit or facilitate public understanding of science, and describe solutions for individuals, educators, science communicators, and policy makers. If you have ever wondered why science denial exists, want to know how to understand your own biases and those of others, and would like to address the problem, this book will provide the insights you are seeking.

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Leidy Klotz on doing more with less, based on his book Subtract: The Untapped Science of Less

We pile on “to-dos” but don’t consider “stop-doings.” We create incentives for good behavior, but don’t get rid of obstacles to it. We collect new-and-improved ideas, but don’t prune the outdated ones. Every day, across challenges big and small, we neglect a basic way to make things better: we don’t subtract. Leidy Klotz’s pioneering research shows why. Whether we’re building Lego^® models or cities, grilled-cheese sandwiches or strategic plans, our minds tend to add before taking away. Even when we do think of it, subtraction can be harder to pull off because an array of biological, cultural, and economic forces push us towards more. But we have a choice — our blind spot need not go on taking its toll on our cities, our institutions, and our minds. By diagnosing our neglect of subtraction, we can treat it.

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Nutrition In This Country Is SAD

By Samantha Boesch for the “Eat This, Not That” e-zine 

Americans don't always meet the standard dietary recommendations. In fact, the Journal of Nutrition found that the majority of adults in the US struggle to eat enough vegetables, whole grains, and legumes in their diet on any given day. Given that it's so easy to find processed and fast foods that are high in added sugar, sodium, and trans fats, that it's no wonder Americans are struggling to meet their daily nutrient needs. That's why it probably won't surprise you to learn that according to many different research studies, the #1 worst diet for Americans is what is known as the Standard American Diet. 

The Standard American Diet, also known as the SAD diet, is a common dietary pattern that has been known to continually lead to serious health issues for Americans. Here's how the SAD diet can poorly affect your health.

What does the SAD diet include? Some of the leading characteristics of the Standard American Diet are foods that contain added sugars, trans fat, and high levels of sodium, as well as ultra-processed foods. With the SAD diet, you'll still get your macronutrients of carbohydrates, proteins, and fat, but the quality of these foods will be lower.

For example, many of the carbohydrates in the SAD diet come from added sugar, and research shows that Americans are eating far more added sugar in a day than the recommended amount. The American Heart Association suggests limiting your added sugar intake to 6 teaspoons for women and 9 for men, but the average intake of added sugar for Americans is about 17 teaspoons per day.

When it comes to fat, Americans tend to get too much of their calories from saturated and trans fats, which can be harmful to cardiovascular health if consumed in large quantities.

According to The Institute of Medicine, some of the most popular foods in the SAD diet include pizza, processed meats (like sausage and bacon), sugar-sweetened beverages, processed desserts high in sugar or dairy, and burgers.

The health effects of the SAD diet: Many Americans are struggling with their health, and a lot of it can be traced back to diet. According to the CDC, 6 in 10 Americans live with chronic disease, and 4 in 10 U.S. adults live with more than one chronic illness. The CDC states that the risk of these chronic illnesses can increase from things like excessive alcohol use, lack of exercise, and poor diet.
 
Too much added sugar: According to a 2014 study published in JAMA Internal Medicine, a diet that is high in added sugar can increase your risk of cardiovascular disease and CVD mortality.

Another study found that in adolescents, large amounts of added sugar were associated with an increased risk of metabolic syndrome, a group of conditions that include high blood pressure, increased body fat, and high blood sugar.

Too much trans fats: Trans fats can either be industrial, which means they come from hydrogenated oils in a lab, or ruminant, which is a natural process that comes from the fatty acids found in certain animal products.
Common foods that contain trans fats are margarine, processed baked goods like cake, donuts, and cookies, and certain frozen foods like frozen pizza, all of which can be found in the Standard American Diet.

In 2015, The British Medical Journal concluded that high levels of trans fats were associated with coronary heart disease, and The Journal of Food Science and Technology found that the consumption of trans fats can increase your risk of diabetes and obesity.

The take-home message: The Standard American Diet can lead to many health issues for Americans, and it's largely due to the high amounts of added sugar, trans fats, and processed foods. If you're curious about diets from other parts of the world that have been proven to lower the risk of chronic disease and lead to a longer life, you can try something like the Mediterranean diet or the Blue Zone diet.

Yay Or Nay: Is Warm or Cold Water Better?

by Kiersten Hickman, for the “Eat This, Not That” e-zine 

People have a lot of opinions about drinking ice cold water. Some claim that drinking cold water is bad for your digestion and can cause mucus build-up. Others claim that cold water makes you burn more calories and aids with exercise performance. What's the truth? Is it okay to enjoy an ice-cold cup of water on a hot summer day? Long story short—yes. There’s no scientific evidence that ice cold water is bad for you, and one major benefit of drinking ice cold water is exactly what you would think it would be—for your hydration.

Why drinking cold water helps with hydration: First, it's important to note that drinking water at any temperature is going to help your body get hydrated. Staying hydrated is important for regulating your body temperature, keeps your organs functioning properly, delivers nutrients to your body's cells, and can even help with preventing infections, according to Harvard Health.

Yet, while consuming water at any temperature can help with your body's hydration, drinking cool water has been proven to specifically help with assisting in rehydration more so than other temperatures. One study from the International Journal of Clinical and Experimental Medicine studied male athletes who consumed water at different temperatures and found that drinking water at about 60 degrees F (along with a higher intake of water) resulted in less sweating compared to other temps. The study concluded that cool tap water can be the ultimate temperature for rehydration purposes, especially for athletes, when working out in the heat.
 
Along with drinking it, cold water has been proven to also help athlete recovery in another way. One study from the Human Kinetics Journal found that a 10-minute cold shower immediately after an exercise session can assist with hydration status. Plus, a 10 minute cold shower (also known as "cold water therapy") has been shown to help athletes to feel less sore and less fatigued, according to the European Journal of Applied Physiology.

Even with so much to benefit from drinking cold water, there are some wellness experts who claim that cold water actually isn't good for your body's health, but their theories have evidently been debunked.

In ayurvedic medicinal practices, it has been stated that drinking ice cold water is bad for your body's overall digestion. This specific claim states that drinking cold water can constrict your blood vessels, resulting in your body's inability to absorb certain nutrients and vitamins, and food. Drinking warm water is also a cultural practice for many, where the claim is that warm water can help with speeding up the digestion process and can even be good for your gut health. All in all, while your blood vessels do play an important role in digestion, there is no scientific evidence to back the claim that drinking cold water can slow down your body's digestion rate. However, even though your body may have to work a bit to raise body temperature after cold water is consumed, you only need a mere 8 calories to do this, resulting in insignificant calorie expenditure.

The bottom line is, just drink more water: While there is much debate over drinking ice cold water versus drinking room temperature water, medical experts can agree on one thing–just drink water to stay hydrated. Your preferences in water temperature won't matter when it comes to the ultimate goal of why you're drinking water in the first place—to stay hydrated and to keep your body healthy and happy.

Understanding The Stress Response: Chronic Activation of This Survival Mechanism Impairs Health

from the Harvard Health e-zine

A stressful situation — whether something environmental, such as a looming work deadline, or psychological, such as persistent worry about losing a job — can trigger a cascade of stress hormones that produce well-orchestrated physiological changes. A stressful incident can make the heart pound and breathing quicken. Muscles tense and beads of sweat appear.

This combination of reactions to stress is also known as the "fight-or-flight" response because it evolved as a survival mechanism, enabling people and other mammals to react quickly to life-threatening situations. The carefully orchestrated yet near-instantaneous sequence of hormonal changes and physiological responses helps someone to fight the threat off or flee to safety. Unfortunately, the body can also overreact to stressors that are not life-threatening, such as traffic jams, work pressure, and family difficulties.

Over the years, researchers have learned not only how and why these reactions occur but have also gained insight into the long-term effects chronic stress has on physical and psychological health. Over time, repeated activation of the stress response takes a toll on the body. Research suggests that chronic stress contributes to high blood pressure, promotes the formation of artery-clogging deposits, and causes brain changes that may contribute to anxiety, depression, and addiction. More preliminary research suggests that chronic stress may also contribute to obesity, both through direct mechanisms (causing people to eat more) or indirectly (decreasing sleep and exercise).

The stress response begins in the brain (see illustration). When someone confronts an oncoming car or other danger, the eyes or ears (or both) send the information to the amygdala, an area of the brain that contributes to emotional processing. The amygdala interprets the images and sounds. When it perceives danger, it instantly sends a distress signal to the hypothalamus.

When someone experiences a stressful event, the amygdala, an area of the brain that contributes to emotional processing, sends a distress signal to the hypothalamus, an area of the brain that functions like a command center, communicating with the rest of the body through the nervous system so that the person has the energy to fight or flee.
The hypothalamus communicates with the rest of the body through the autonomic nervous system, which controls such involuntary body functions as breathing, blood pressure, heartbeat, and the dilation or constriction of key blood vessels and small airways in the lungs called bronchioles.

The autonomic nervous system has 2 components, the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system functions like a gas pedal in a car. It triggers the fight-or-flight response, providing the body with a burst of energy so that it can respond to perceived dangers. The parasympathetic nervous system acts like a brake. It promotes the "rest and digest" response that calms the body down after the danger has passed.

After the amygdala sends a distress signal, the hypothalamus activates the sympathetic nervous system by sending signals through the autonomic nerves to the adrenal glands. These glands respond by pumping the hormone epinephrine (also known as adrenaline) into the bloodstream. As epinephrine circulates through the body, it brings on a number of physiological changes. The heart beats faster than normal, pushing blood to the muscles, heart, and other vital organs. Pulse rate and blood pressure go up. The person undergoing these changes also starts to breathe more rapidly. Small airways in the lungs open wide. This way, the lungs can take in as much oxygen as possible with each breath. Extra oxygen is sent to the brain, increasing alertness. Sight, hearing, and other senses become sharper. Meanwhile, epinephrine triggers the release of blood sugar (glucose) and fats from temporary storage sites in the body. These nutrients flood into the bloodstream, supplying energy to all parts of the body.

All of these changes happen so quickly that people aren't aware of them. In fact, the wiring is so efficient that the amygdala and hypothalamus start this cascade even before the brain's visual centers have had a chance to fully process what is happening. That's why people are able to jump out of the path of an oncoming car even before they think about what they are doing.

As the initial surge of epinephrine subsides, the hypothalamus activates the second component of the stress response system — known as the HPA axis, consisting of the hypothalamus, the pituitary gland, and the adrenal glands.

The HPA axis relies on a series of hormonal signals to keep the sympathetic nervous system — the "gas pedal" — pressed down. If the brain continues to perceive something as dangerous, the hypothalamus releases corticotropin-releasing hormone (CRH), which travels to the pituitary gland, triggering the release of adrenocorticotropic hormone (ACTH). This hormone travels to the adrenal glands, prompting them to release cortisol. The body thus stays revved up and on high alert. When the threat passes, cortisol levels fall. The parasympathetic nervous system — the "brake" — then dampens the stress response.

Techniques To Counter Chronic Stress: Many people are unable to find a way to put the brakes on stress. Chronic low-level stress keeps the HPA axis activated, much like a motor that is idling too high for too long. After a while, this has an effect on the body that contributes to the health problems associated with chronic stress.

Persistent epinephrine surges can damage blood vessels and arteries, increasing blood pressure and raising risk of heart attacks or strokes. Elevated cortisol levels create physiological changes that help to replenish the body's energy stores that are depleted during the stress response. But they inadvertently contribute to the buildup of fat tissue and to weight gain. For example, cortisol increases appetite, so that people will want to eat more to obtain extra energy. It also increases storage of unused nutrients as fat. Fortunately, people can learn techniques to counter the stress response.

The Relaxation Response: Dr. Herbert Benson, director emeritus of the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, has devoted much of his career to learning how people can counter the stress response by using a combination of approaches that elicit the relaxation response. These include deep abdominal breathing, focus on a soothing word (such as peace or calm), visualization of tranquil scenes, repetitive prayer, yoga, and tai chi.

Most of the research using objective measures to evaluate how effective the relaxation response is at countering chronic stress have been conducted in people with hypertension and other forms of heart disease. Those results suggest the technique may be worth trying — although for most people it is not a cure-all. For example, researchers at Massachusetts General Hospital conducted a double-blind, randomized controlled trial of 122 patients with hypertension, ages 55 and older, in which half were assigned to relaxation response training and the other half to a control group that received information about blood pressure control. After 8 weeks, 34 of the people who practiced the relaxation response — a little more than half — had achieved a systolic blood pressure reduction of more than 5 mm Hg, and were therefore eligible for the next phase of the study, in which they could reduce levels of blood pressure medication they were taking. During that second phase, 50% were able to eliminate at least one blood pressure medication — significantly more than in the control group, where only 19% eliminated their medication.

Physical Activity: People can use exercise to stifle the buildup of stress in several ways. Exercise, such as taking a brisk walk shortly after feeling stressed, not only deepens breathing but also helps relieve muscle tension. Movement therapies such as yoga, tai chi, and qi gong combine fluid movements with deep breathing and mental focus, all of which can induce calm.

Social Support: Confidants, friends, acquaintances, co-workers, relatives, spouses, and companions all provide a life-enhancing social net — and may increase longevity. It's not clear why, but the buffering theory holds that people who enjoy close relationships with family and friends receive emotional support that indirectly helps to sustain them at times of chronic stress and crisis.

The Life-Changing Science of Detecting Bullshit

Bullshit is the foundation of contaminated thinking and bad decisions that leads to health consequences, financial losses, legal consequences, broken relationships, and wasted time and resources. No matter how smart we believe ourselves to be, we’re all susceptible to bullshit — and we all engage in it. While we may brush it off as harmless marketing sales speak or as humorous, embellished claims, it’s actually much more dangerous and insidious. It’s how Bernie Madoff successfully swindled billions of dollars from even the most experienced financial experts with his Ponzi scheme. In episode # 207, Michael Shermer speaks with experimental social psychologist and Professor of Psychology at Wake Forest University, John Petrocelli about his research that examines the causes and consequences of bullshit and bullshitting in the way of better understanding and improving bullshit detection and disposal. Petrocelli provides invaluable strategies not only to recognize and protect yourself from everyday bullshit, but to accept your own lack of knowledge about subjects and avoid engaging in bullshit just for societal conformity.

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These 5 Mosquito-Repelling Plants Are Easy To Grow In Any Garden

by Sarah Regan for the Mind/Body/Green e-zine

Love being outside but prone to bug bites? When it comes to choosing plants for your backyard garden, going for ones that can help ward off hungry insects isn't a bad idea. Here are five low-maintenance plant species that double as natural mosquito repellents.

1). Basil: A wonderful addition to your backyard and your cooking (homemade pesto,  anyone?), basil has long been used as an insect repellent. It requires full sun and regular moisture to grow, according to Marc Hachadourian, the director of glasshouse horticulture at the New York Botanical Garden. Be sure to clip back and prune your plant from time to time, too, as this will encourage the continued growth of its yummy basil leaves.

2). Lantanas: This annual has gorgeous flowers, attracts hummingbirds and butterflies, and also repels mosquitoes. Perfect for a pop of color, it needs full sun, regular water, and fertilizer.

3). Mint: Mint is another great herb to grow in the garden, and Hachadourian notes its  fragrant oils can be used to repel mosquitoes. Be sure to plant it either in a large container or sectioned off in the garden, as it can spread quite quickly. Then, all it needs is full sun and regular watering.

4). Lavender: Lavender's fragrance is smooth and relaxing to humans, but off-putting to mosquitoes! Lavender plants make for a great addition to any backyard, but they require some maintenance. They need full sun and well-drained, sandy soils since they can get finicky with too much water. "Prune back after flowering to encourage new growth," Hachadourian adds.

5). Cymbopogons (lemongrass): Last but not least, citronella oil from the Cymbopogon (lemongrass) family has long been a standby for its mosquito-repelling properties. Even watering and good sunlight are best for Cymbopogons, according to Hachadourian, and they can handle a little drying out between waterings. He recommends using the aromatic grass as a foliage accent in mixed flower containers for some added texture.

Why Do Certain Plants Repel Mosquitos? Hachadourian explains that many plants likely evolved mosquito-repelling compounds as a self-defense mechanism. "Many plant extracts from plants as wide and unrelated as cedar, basil, lantana, beautyberry, lavender, eucalyptus, mint, and even breadfruit have shown promise as natural insect repellents in studies with varying degrees of success," he says. These plants produce a wide variety of antifungal, anti-herbivore, and anti-insect compounds that fend off different types and species of bugs—some of which can stunt their growth or carry plant viruses.

Can These Plants Replace Bug Spray? These five plants may be able to lend a helping hand for keeping mosquitoes at bay, but wearing bug spray is still important. "Any of the plants that possess the natural oils will only really be effective in small areas, and one plant will not drive hungry mosquitoes away from you and your yard completely," Hachadourian notes. To maximize your mosquito-repelling potential, your best bet would be to wear bug spray, light a citronella candle or two, and position your new plants near where you usually like to sit outside.

The Bottom Line: With a few easy additions to your garden, you can freshen up the aesthetic and limit mosquitoes at the same time. However, even if you have all of these backyard beauties, applying bug spray is still recommended during the height of summer.

How to Talk to a Science Denier: Conversations with Flat Earthers, Climate Deniers, and Others Who Defy Reason

“Climate change is a hoax — and so is coronavirus.” “Vaccines are bad for you.” These days, many of our fellow citizens reject scientific expertise and prefer ideology to facts. They are not merely uninformed — they are misinformed. They cite cherry-picked evidence, rely on fake experts, and believe conspiracy theories. How can we convince such people otherwise? How can we get them to change their minds and accept the facts when they don’t believe in facts? In this conversation based on his new book, Lee McIntyre shows that anyone can fight back against science deniers, and argues that it’s important to do so.

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The Worst Snacking Habits For Your Waistline, According To The Experts

by Sarah Crow, for the “Eat This, Not That” e-zine

Whether you find yourself mindlessly munching while you drive or always grab something from the fridge before bed, we all have a few less than stellar snacking habits in our regular routine. However, not all snacking habits are created equal when it comes to your health and weight. With the help of registered dietitians, we've rounded up the worst snacking habits for your waistline that you need to break now.
 
1). Eating high calorie, low volume foods: If that snack is small in size but high in calories, it's likely to cause you to pack on the pounds, experts say."Eating high-calorie foods with low volume is a bad snacking habit," says Alexandra Soare, RD, who also says this is a particularly problematic habit when those foods are high in sugar. "You will ingest a high number of calories all at once and you won’t feel satisfied. Pick high volume and low-calorie foods instead. You will feel full, and for longer."

2). Snacking primarily on carbs: While many traditional snack foods are carb-heavy, if you're not pairing those treats with protein, you can easily pack on the pounds—and fast. "Leaving protein out of snacks, and eating only refined carbohydrates, such as pretzels, chips, and crackers is a big mistake, usually because you overdo it on calories, which can lead to weight gain and belly fat," explains Elizabeth Ward, MS, RDN. Instead, Ward recommends combining protein, carbohydrates, and healthy fat when you snack. "The protein/carb/fat combo keeps you fuller for longer, which keeps calories under control."

3). Eating mindlessly: If you’re eating just because food is available to you, that's a recipe for weight gain.  "We are surrounded by food at all times and having this much food around us has become a detriment. It is important to check in with yourself to make sure you're actually feeling hungry before getting something to eat," explains Claudia Hleap MS, RD, LDN. "This way you're not depriving yourself, but making sure to nourish your body when you need to."

4). Snacking straight from a larger bag or container: Sure, it may mean one less bowl or plate to wash, but snacking straight out of the container can lead to major weight gain in a short amount of time. "Snacking straight out of a bag is a great way to consume too many calories unknowingly," says Hannah Killion, MS, RDN, CDCES. "Even if you are eating a low-calorie, healthy snack, it is always a good idea to measure out your portion and put the bag away. That way you know exactly how much you are consuming, and you are less likely to overeat."

5). Snacking in front of the tv: While having a snack while watching your favorite show may feel like a natural pairing, eating in front of screens is a recipe for weight gain in the long run. "When you're distracted, it's almost impossible to keep track of what and how much you're eating. Not only that, but if you're not paying attention when you're eating an empty calorie food (one that doesn’t lead to satiety), sometimes the brain thinks it hasn't eaten at all, leading you to still feel hungry when you're not, making you likely to eat even more," explains Laura Yautz, RDN.

6). Snacking when you feel emotional: If the first thing you do when you feel anxious, sad, or lonely is reach for a snack, it won't be long before you see the pounds start to creep on. "If you're eating due to stress, anxiety, or depression, this can lead to weight gain. When you do this, you are feeding your body calories when it doesn't actually need them," explains Melissa Mitri, MS, RD, a registered dietitian.

The Scout Mindset: Why Some People See Things Clearly and Others Don’t

When it comes to what we believe, humans see what they want to see. We have what Julia Galef calls a “soldier” mindset: a drive to defend the ideas we most want to believe — and shoot down those we don’t. But if we want to get things right more often, argues Galef, we should train ourselves to have a “scout” mindset. Unlike the soldier, a scout’s goal isn’t to defend one side over the other. It’s to go out, survey the territory, and come back with as accurate a map as possible. Regardless of what they hope to be the case, above all, the scout wants to know what’s actually true. In The Scout Mindset, Galef explores why our brains deceive us and what we can do to change the way we think.

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Do Collagen Supplements Actually Work?

by Julia Malacoff, PN1, CPT, reviewed by Helen Kollias, PhD for Precision Nutrition

Learn the facts about this popular supplement. Here’s the real deal on what collagen can—and can’t—do for you.

Every morning, thousands of people dump some white powder into their coffee or tea. That white powder is collagen, and it’s having a moment. Many people use it because of the claims that it can improve skin, hair, joint, bone, and gut health. It’s also touted as the “cleanest” and “most absorbable” protein source. At least, that’s what the collagen supplement companies say, but do they actually work? First, some background info.
 
What is collagen? Collagen is an important structural protein in the body found in our skin, bones, muscles, tendons, and ligaments. As we age, we produce less collagen. Hello, wrinkles and creaky joints. While there are at least 16 different types of collagen, types I, II, and III make up 80 to 90% of the collagen in our bodies.¹
 
Where does collagen come from? Collagen supplements are usually derived from bovine hide (bovine collagen) or fish (marine collagen). These generally come in a flavorless powder that dissolves in liquid. They can also come in pill and liquid form. Collagen can be found in foods too. Bone broth, certain cuts of meat and poultry, and fish (especially the skin) are all sources. Some brands promote vegan or vegetarian collagen options, but these products don’t contain collagen. Instead, they contain nutrients that may promote collagen production, such as vitamin C.

Hydrolyzed collagen, collagen peptides, and gelatin; what’s the difference? Well, the first comparison is easy: Hydrolyzed collagen and collagen peptides are actually the same thing. “Hydrolyzed” just refers to the processing—using heat, enzymes, or acid to break apart protein chains into shorter chains, or peptides. The claim is that hydrolyzed protein, or shorter peptides, are easier to absorb than longer-chain proteins. However, research doesn’t support that theory, particularly in the case of collagen. ²

Gelatin is the cooked form of collagen. It’s liquid at high temperatures and gels at low temperatures. Think: Jell-O, which contains gelatin. Nutritionally, collagen and gelatin are essentially the same. The main difference? Gelatin is a whole lot cheaper. In fact, much of the research used to support collagen’s potential benefits—such as collagen regeneration in muscles and tendons^3,4, actually used gelatin in their studies.

How does our body utilize supplemental collagen? It’s important to note that taking in more collagen doesn’t necessarily equal more collagen going wherever you want it to go. Instead, your body determines where the amino acids from collagen (or any protein source) you ingest will go to be used. Meaning, amino acids are more likely to be used to build enzymes, hormones, and neurotransmitters than they are to smooth out your crow’s feet. Just because a certain collagen brand says it’s for skin or sore knees doesn’t mean your body will send it to those locations and use it for that purpose.

With that in mind, let’s dive into what the research says about the various claims for collagen supplements.

1). Collagen for hair growth: Collagen contains some of the amino acids needed to produce keratin, a protein found in hair. However, currently, there’s no evidence that taking collagen will make your hair grow faster, thicker, or stimulate hair regrowth. Bottom line: Don’t rely on collagen to make your hair grow.

2). Collagen for gut health: Collagen is rich in amino acids glycine and proline and contains some glutamine. Some say these amino acids have the potential to help heal the gut lining and promote digestive health, particularly in people with “leaky gut.” However, while intestinal permeability is associated with certain digestive diseases, it doesn’t have direct symptoms. While there’s some research showing glutamine and glycine might be helpful for intestinal health, robust evidence is lacking.¹⁹ Bottom line: It’s unlikely that taking collagen improves gut health.

3). Collagen for joint pain: Of all the buzzed-about benefits of taking collagen, this is one of the most well-studied. Some research suggests that type II collagen could potentially support joint health when taken with vitamin C.³ The vitamin C part is important, since the body needs vitamin C in order to make collagen. That said, reviews and meta-analyses have failed to find collagen supplementation benefits people with joint conditions like osteoarthritis and tendinopathy, the breakdown of the tendons.^5,6
 
One common argument is that since collagen is generally made from bone and cartilage, it should contain everything we need to repair these parts of our body. However, most of the amino acids in collagen are ones we can make on our own, like glycine, proline, and alanine, or those we can’t use very well in our body like hydroxyproline.⁷ Bottom line: Some research shows collagen may help a little with joint concerns when taken with vitamin C, but the evidence overall is weak.
 
4). Collagen for skin health: Collagen is what makes our skin plump and elastic. That’s why collagen and collagen-enhancing ingredients are common in skincare products. Similarly, collagen supplements promise to increase skin elasticity and combat wrinkles “from the inside out.” While collagen has the potential to improve skin, the evidence isn’t definitive.
 
Taking collagen may stimulate hyaluronic acid production in the skin, which keeps skin moisturized and plump.^8,9 One review did find that collagen supplements increased skin elasticity, hydration, and dermal collagen density.¹⁰ However, collagen supplements do nothing to reduce collagenase, an enzyme we all produce that degrades our collagen stores over time. As such, the positive effects from taking collagen supplements may be offset by natural processes.
 
Further, many of the studies on collagen for skin health (as well as other areas of health) have been funded and run by the companies who’ve created the products. Industry-funded studies aren’t always biased, but should be examined and interpreted carefully.
 
There are more reliable ways to enhance collagen production and maintain collagen stores in your skin, like using skincare products with vitamin C ¹¹, retinol/retinoid acid^12,13, glycolic acid, and/or hyaluronic acid¹⁴ and wearing sunscreen.¹⁵ Bottom line: There’s no studies that definitively suggest that collagen supplements improve skin health.  
 
5). Collagen as a protein supplement: Despite the claims of being “superior” and “highly absorbable,” collagen is not an ideal protein source. In fact, until pretty recently, it was considered a “junk” protein that wasn’t used for much of anything. There are a couple of reasons why.
   Reason #1: Collagen is an incomplete protein. That means it doesn’t contain all nine essential amino acids (EAAs).^7,16 Collagen is missing tryptophan. Incomplete proteins have a place in a healthy diet, but to get the most bang for your buck, collagen is simply not worth the cash due to its status as a low-quality protein.
   Reason #2: Collagen is low in other EAAs. Your body can’t make EAAs, so it must get them from food. Because of this, even when tryptophan is added, collagen still scores low in terms of quality compared to other proteins like whey, casein, or soy. Also, if you want to enhance workout recovery, muscle gain, or muscle retention, collagen isn’t your best bet.¹⁷ Muscle protein synthesis requires the amino acid leucine, and collagen has very little of it.¹⁸ Bottom line: Collagen is not the best quality protein supplement the are much better and much less expensive sources.

To recap, collagen supplements might help minimally with joint and skin health, but little else. Even so, remember your body doesn’t care about advertising. Many collagen supplements are marketed for specific concerns, like wrinkles or joint pain, but that doesn’t mean the extra collagen you take in will be sent to those locations for that specific use.

 Should you take collagen supplements? Here are some other factors to consider when making your decision.
   1). Supplement quality varies. There are some concerns about heavy metal contamination with collagen. Look for third-party tested options to ensure purity and quality.
   2). Gelatin is a safe, cheap alternative. Not only is gelatin much cheaper, it may be safer. That’s because, in most countries, regulations for food production are much stricter than regulations for supplement production.
Remember, key research used to support collagen supplementation was actually done with gelatin.
   3). Get enough dietary protein and vitamin C. It’s probably not worth spending money on collagen if you’re not already doing these two things. Aim for a minimum protein intake of about 0.36 grams of protein per pound of body weight per day.
 
That said, certain people can benefit from more protein:
   1). Adults over 65: 0.55 to 0.91 grams of protein per pound of bodyweight per day.
   2). Athletes and active people: 0.55 to 1.0 grams per pound of bodyweight per day.
   3). People who want to change their weight or body composition: 0.75 to 1.5 grams of protein per pound of bodyweight per day.
 
In terms of vitamin C, adult females need 75 mg a day, while adult males need 90 mg. It’s safe to supplement up to 2,000 mg a day.²² The research on collagen and vitamin C used 48 mg of supplemental vitamin C, so you don’t need to megadose to stimulate collagen. Vitamin C alone has been shown to increase collagen synthesis.²³ Neat!
 
To summarize, more collagen isn’t necessarily better. Considering that collagen’s benefits are minimal, taking extra doesn’t make sense. If you choose to take collagen or gelatin, 10-15 grams per day is likely sufficient, which is the quantity studied in most joint and tendon research.
 
Also, because collagen is a low-quality protein, it shouldn’t replace other forms of protein in your diet. That’s when we could cross over from “can’t hurt, might help” territory into the “possibly harmful” zone. Currently, we don’t have research comparing collagen to higher quality sources of protein, such as meat and whey, which would help us find out if collagen really is “special.”
 
References:

    1. Lodish H, Berk A, Lawrence Zipursky S, Matsudaira P, Baltimore D, Darnell J. Collagen: The Fibrous Proteins of the Matrix. W. H. Freeman; 2000.
     2. Alcock RD, Shaw GC, Tee N, Burke LM. Plasma Amino Acid Concentrations After the Ingestion of Dairy and Collagen Proteins, in Healthy Active Males. Front Nutr. 2019 Oct 15;6:163.
     3. Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017 Jan;105(1):136–43.
     4. Lis DM, Baar K. Effects of Different Vitamin C-Enriched Collagen Derivatives on Collagen Synthesis. Int J Sport Nutr Exerc Metab. 2019 Sep 1;29(5):526–31.
    5. Liu X, Machado GC, Eyles JP, Ravi V, Hunter DJ. Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis. Br J Sports Med. 2018 Feb;52(3):167–75.
    6. Fusini F, Bisicchia S, Bottegoni C, Gigante A, Zanchini F, Busilacchi A. Nutraceutical supplement in the management of tendinopathies: a systematic review. Muscles Ligaments Tendons J. 2016 Jan;6(1):48–57.
    7. Phillips SM. Current Concepts and Unresolved Questions in Dietary Protein Requirements and Supplements in Adults. Front Nutr. 2017 May 8;4:13.
    8. Shigemura Y, Iwai K, Morimatsu F, Iwamoto T, Mori T, Oda C, et al. Effect of Prolyl-hydroxyproline (Pro-Hyp), a food-derived collagen peptide in human blood, on growth of fibroblasts from mouse skin. J Agric Food Chem. 2009 Jan 28;57(2):444–9.
    9. Ohara H, Iida H, Ito K, Takeuchi Y, Nomura Y. Effects of Pro-Hyp, a collagen hydrolysate-derived peptide, on hyaluronic acid synthesis using in vitro cultured synovium cells and oral ingestion of collagen hydrolysates in a guinea pig model of osteoarthritis. Biosci Biotechnol Biochem. 2010 Oct    7;74(10):2096–9.
   10. Choi FD, Sung CT, Juhasz MLW, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019 Jan 1;18(1):9–16.
   11. Telang PS. Vitamin C in dermatology. Indian Dermatol Online J. 2013 Apr;4(2):143–6.
   12. Kang S. The mechanism of action of topical retinoids. Cutis. 2005 Feb;75(2 Suppl):10–3; discussion 
   13. Kligman LH, Duo CH, Kligman AM. Topical retinoic acid enhances the repair of ultraviolet damaged dermal connective tissue. Connect Tissue Res. 1984;12(2):139–50.
   14. Shin J-W, Kwon S-H, Choi J-Y, Na J-I, Huh C-H, Choi H-R, et al. Molecular Mechanisms of Dermal Aging and Antiaging Approaches. Int J Mol Sci [Internet]. 2019 Apr 29;20(9).
   15. Bukhari SNA, Roswandi NL, Waqas M, Habib H, Hussain F, Khan S, et al. Hyaluronic acid, a promising skin rejuvenating biomedicine: A review of recent updates and pre-clinical and clinical investigations on cosmetic and nutricosmetic effects. Int J Biol Macromol. 2018 Dec;120(Pt B):1682–95.
   16. Eastoe JE. The amino acid composition of mammalian collagen and gelatin. Biochem J. 1955 Dec;61(4):589–600.
   17. Oikawa SY, Kamal MJ, Webb EK, McGlory C, Baker SK, Phillips SM. Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial. Am J Clin Nutr. 2020 Mar 1;111(3):708–
   18. Alcock RD, Shaw GC, Tee N, Burke LM. Plasma Amino Acid Concentrations After the Ingestion of Dairy and Collagen Proteins, in Healthy Active Males. Front Nutr. 2019 Oct 15;6:163.

  19. McCarty MF, Lerner A. Perspective: Prospects for Nutraceutical Support of Intestinal Barrier Function. Adv Nutr. 2021 Mar 31;12(2):316–2

   20. Rasmussen BF, Ennis MA, Dyer RA, Lim K, Elango R. Glycine, a Dispensable Amino Acid, Is Conditionally Indispensable in Late Stages of Human Pregnancy. J Nutr. 2021 Feb 1;151(2):361–9.
21. Elango R, Ball RO. Protein and Amino Acid Requirements during Pregnancy. Adv Nutr. 2016 Jul;7(4):839S – 44S.
22. Vitamin C [Internet]. [cited 2021 May 21]. Available from: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
   23. DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. 2018 Oct;6(10):2325967118804544.