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Study confirms lifting weights reduces depression
A review of 33 trials confirms that loading your body does your brain good.
Last week was a bad week for depression. We lost two cultural icons. Kate Spade's name is ubiquitous in the fashion world. A few days later, waking up at 5 am to discover that Anthony Bourdain took his own life made me do a double, then triple take at my screen. The grief remains palpable for many of us.
There is no singular reason for suicide. In a recent episode of Revisionist History, Malcolm Gladwell discusses the insidious, deadly effects of encephalopathy. Football players suffer tragic consequences from repetitive poundings taken on the field. One of the most emotional episodes of Vice on HBO dealt with the right to die. Euthanasia should be legal for the terminally ill.
But what of us who just feel dissatisfied with life to the point of suffering from a chronic lack of meaning? Depression is often at the root of suicide. No matter how Logic’s massive hit positively impacted the world, suicide rates continue to climb. This shouldn’t be surprising, considering depression rates have also been increasing. That doesn’t make it any less shocking when you run into the consequences of statistics once again. You rarely know the depths of someone else's pain.
While correlation does not always imply causation, these two increasing rates coincide with another: the Internet. Trace the footsteps of each new advancement—widespread adoption of the cell phone, the introduction of the iPhone, the contagion effect of social media—and you find increasing dissatisfaction across the nation. Time spent on devices must be subtracted from other activities, and often those activities involve physical movement. Convenience is never free.
When people say we’re disconnected from nature, what they really mean is we no longer move our bodies. We can pinpoint any geographical location on the planet on a screen, yet what good is this knowledge if we never pass through it? Every digital breakthrough seems to render us more immobile. Some point to a loss of meaning as the philosophical underpinning of suicide, yet what meaning is possible without movement? Even thinking triggers motor neurons. We were built for movement.
An ability to move through our environment created the brains we have. Spatial navigation forms and informs important traits: memory, endurance, creativity, dexterity, ingenuity. Movement makes us healthy. When surrendering this birthright, of course we’ll feel depressed.
This is not to claim that lack of movement is the only cause of depression. But it’s certainly an important one. What also shouldn't surprise us is that exercise reduces rates of depression. Reclaiming what is inherently ours makes us feel good about ourselves. A lifting of depression has been observed in running, yoga, meditation, even walking through forests. Now we can add weightlifting to this list.
This isn’t the first research paper to address this issue; I wrote about prior studies on this site years ago. But this review of dozens of studies offers the first quantitative synthesis of the relationship between resistance exercise training (RET) and depression. Covering 33 randomized clinical trials with 1,877 participants, this is the first time we have a large pool to investigate, and the results are satisfying.
The research paper, led by graduate student Brett Gordon at Ireland’s University of Limerick, notes that 300 million people suffer from depression worldwide, costing the global economy $118 billion. Medication, the authors continue, can be expensive and efficacy is questionable, while psychotherapy is sometimes inaccessible as well as costly. A gym membership might not be the end-all, but it is certainly less expensive and undoubtedly healthier.
Egyptian female weightlifter Sara Samir, known in competitions as Sara Ahmed, 20, takes part in a training session at the Maadi Olympic centre in Cairo on April 18, 2018. (Photo by Khaled Desouki/AFP/Getty Images)
After reviewing the literature, Gordon and team found that regardless of age, sex, or health status, RET is “associated with a significant reduction in depressive symptoms.” The largest gains were found in adults with elevated symptoms, which gave the researchers hope that RET “may be particularly helpful for reducing depression symptoms in people with greater depressive symptoms.” They also found that supervised workout sessions resulted in larger gains than in unsupervised sessions.
As Gordon says, it’s impossible to blind people for this sort of research—you know who is lifting weights and who is not. As with most studies, the placebo effect could be at work. But given all we know about the benefits of exercise, this is a placebo with few side effects (overexertion and muscle strains being the most prominent). The benefits outweigh any potential risk.
The neurochemistry of movement is beneficial to everyone, including those not suffering from depression. It could be argued that regular exercise staves off depressive symptoms from regular gym goers so that problems never arise. While weightlifting is often associated with “bulking up," such ambitions were absent from study participants: “All that mattered was showing up and completing the workouts.”
Though we often associate lifting weights with a particular mindset, historically humans always loaded their bodies—carrying water from the river, chopping wood, clearing forests, building shelter. It’s only until quite recently when all physical exertion was removed from our daily activities. Trace the depression scale from the beginning of the Industrial Revolution and you might find further data to contemplate. Biologically and emotionally we are designed to use our bodies. The results of not doing so are unlikely to be positive.
Ever since we've had the technology, we've looked to the stars in search of alien life. It's assumed that we're looking because we want to find other life in the universe, but what if we're looking to make sure there isn't any?
Here's an equation, and a rather distressing one at that: N = R* × fP × ne × f1 × fi × fc × L. It's the Drake equation, and it describes the number of alien civilizations in our galaxy with whom we might be able to communicate. Its terms correspond to values such as the fraction of stars with planets, the fraction of planets on which life could emerge, the fraction of planets that can support intelligent life, and so on. Using conservative estimates, the minimum result of this equation is 20. There ought to be 20 intelligent alien civilizations in the Milky Way that we can contact and who can contact us. But there aren't any.
The Drake equation is an example of a broader issue in the scientific community—considering the sheer size of the universe and our knowledge that intelligence life has evolved at least once, there should be evidence for alien life. This is generally referred to as the Fermi paradox, after the physicist Enrico Fermi who first examined the contradiction between high probability of alien civilizations and their apparent absence. Fermi summed this up rather succinctly when he asked, “Where is everybody"?
But maybe this was the wrong question. A better question, albeit a more troubling one, might be “What happened to everybody?" Unlike asking where life exists in the universe, there's a clearer potential answer to this question: the Great Filter.
Why the universe is empty
Alien life is likely, but there is none that we can see. Therefore, it could be the case that somewhere along the trajectory of life's development, there is a massive and common challenge that ends alien life before it becomes intelligent enough and widespread enough for us to see—a great filter.
This filter could take many forms. It could be that having a planet in the Goldilocks' zone—the narrow band around a star where it is neither too hot nor too cold for life to exist—and having that planet contain organic molecules capable of accumulating into life is extremely unlikely. We've observed plenty of planets in the Goldilock's zone of different stars (there's estimated to be 40 billion in the Milky Way), but maybe the conditions still aren't right there for life to exist.
The Great Filter could occur at the very earliest stages of life. When you were in high school bio, you might have the refrain drilled into your head “mitochondria are the powerhouse of the cell." I certainly did. However, mitochondria were at one point a separate bacteria living its own existence. At some point on Earth, a single-celled organism tried to eat one of these bacteria, except instead of being digested, the bacterium teamed up with the cell, producing extra energy that enabled the cell to develop in ways leading to higher forms of life. An event like this might be so unlikely that it's only happened once in the Milky Way.
Or, the filter could be the development of large brains, as we have. After all, we live on a planet full of many creatures, and the kind of intelligence humans have has only occurred once. It may be overwhelmingly likely that living creatures on other planets simply don't need to evolve the energy-demanding neural structures necessary for intelligence.
What if the filter is ahead of us?
These possibilities assume that the Great Filter is behind us—that humanity is a lucky species that overcame a hurdle almost all other life fails to pass. This might not be the case, however; life might evolve to our level all the time but get wiped out by some unknowable catastrophe. Discovering nuclear power is a likely event for any advanced society, but it also has the potential to destroy such a society. Utilizing a planet's resources to build an advanced civilization also destroys the planet: the current process of climate change serves as an example. Or, it could be something entirely unknown, a major threat that we can't see and won't see until it's too late.
The bleak, counterintuitive suggestion of the Great Filter is that it would be a bad sign for humanity to find alien life, especially alien life with a degree of technological advancement similar to our own. If our galaxy is truly empty and dead, it becomes more likely that we've already passed through the Great Filter. The galaxy could be empty because all other life failed some challenge that humanity passed.
If we find another alien civilization, but not a cosmos teeming with a variety of alien civilizations, the implication is that the Great Filter lies ahead of us. The galaxy should be full of life, but it is not; one other instance of life would suggest that the many other civilizations that should be there were wiped out by some catastrophe that we and our alien counterparts have yet to face.
Fortunately, we haven't found any life. Although it might be lonely, it means humanity's chances at long-term survival are a bit higher than otherwise.
Cross-disciplinary cooperation is needed to save civilization.
- There is a great disconnect between the sciences and the humanities.
- Solutions to most of our real-world problems need both ways of knowing.
- Moving beyond the two-culture divide is an essential step to ensure our project of civilization.
For the past five years, I ran the Institute for Cross-Disciplinary Engagement at Dartmouth, an initiative sponsored by the John Templeton Foundation. Our mission has been to find ways to bring scientists and humanists together, often in public venues or — after Covid-19 — online, to discuss questions that transcend the narrow confines of a single discipline.
It turns out that these questions are at the very center of the much needed and urgent conversation about our collective future. While the complexity of the problems we face asks for a multi-cultural integration of different ways of knowing, the tools at hand are scarce and mostly ineffective. We need to rethink and learn how to collaborate productively across disciplinary cultures.
The danger of hyper-specialization
The explosive expansion of knowledge that started in the mid 1800s led to hyper-specialization inside and outside academia. Even within a single discipline, say philosophy or physics, professionals often don't understand one another. As I wrote here before, "This fragmentation of knowledge inside and outside of academia is the hallmark of our times, an amplification of the clash of the Two Cultures that physicist and novelist C.P. Snow admonished his Cambridge colleagues in 1959." The loss is palpable, intellectually and socially. Knowledge is not adept to reductionism. Sure, a specialist will make progress in her chosen field, but the tunnel vision of hyper-specialization creates a loss of context: you do the work not knowing how it fits into the bigger picture or, more alarmingly, how it may impact society.
Many of the existential risks we face today — AI and its impact on the workforce, the dangerous loss of privacy due to data mining and sharing, the threat of cyberwarfare, the threat of biowarfare, the threat of global warming, the threat of nuclear terrorism, the threat to our humanity by the development of genetic engineering — are consequences of the growing ease of access to cutting-edge technologies and the irreversible dependence we all have on our gadgets. Technological innovation is seductive: we want to have the latest "smart" phone, 5k TV, and VR goggles because they are objects of desire and social placement.
Are we ready for the genetic revolution?
When the time comes, and experts believe it is coming sooner than we expect or are prepared for, genetic meddling with the human genome may drive social inequality to an unprecedented level with not just differences in wealth distribution but in what kind of being you become and who retains power. This is the kind of nightmare that Nobel Prize-winning geneticist Jennifer Doudna talked about in a recent Big Think video.
CRISPR 101: Curing Sickle Cell, Growing Organs, Mosquito Makeovers | Jennifer Doudna | Big Think www.youtube.com
At the heart of these advances is the dual-use nature of science, its light and shadow selves. Most technological developments are perceived and sold as spectacular advances that will either alleviate human suffering or bring increasing levels of comfort and accessibility to a growing number of people. Curing diseases is what motivated Doudna and other scientists involved with CRISPR research. But with that also came the potential for altering the genetic makeup of humanity in ways that, again, can be used for good or evil purposes.
This is not a sci-fi movie plot. The main difference between biohacking and nuclear hacking is one of scale. Nuclear technologies require industrial-level infrastructure, which is very costly and demanding. This is why nuclear research and its technological implementation have been mostly relegated to governments. Biohacking can be done in someone's backyard garage with equipment that is not very costly. The Netflix documentary series Unnatural Selection brings this point home in terrifying ways. The essential problem is this: once the genie is out of the bottle, it is virtually impossible to enforce any kind of control. The genie will not be pushed back in.
Cross-disciplinary cooperation is needed to save civilization
What, then, can be done? Such technological challenges go beyond the reach of a single discipline. CRISPR, for example, may be an invention within genetics, but its impact is vast, asking for oversight and ethical safeguards that are far from our current reality. The same with global warming, rampant environmental destruction, and growing levels of air pollution/greenhouse gas emissions that are fast emerging as we crawl into a post-pandemic era. Instead of learning the lessons from our 18 months of seclusion — that we are fragile to nature's powers, that we are co-dependent and globally linked in irreversible ways, that our individual choices affect many more than ourselves — we seem to be bent on decompressing our accumulated urges with impunity.
The experience from our experiment with the Institute for Cross-Disciplinary Engagement has taught us a few lessons that we hope can be extrapolated to the rest of society: (1) that there is huge public interest in this kind of cross-disciplinary conversation between the sciences and the humanities; (2) that there is growing consensus in academia that this conversation is needed and urgent, as similar institutes emerge in other schools; (3) that in order for an open cross-disciplinary exchange to be successful, a common language needs to be established with people talking to each other and not past each other; (4) that university and high school curricula should strive to create more courses where this sort of cross-disciplinary exchange is the norm and not the exception; (5) that this conversation needs to be taken to all sectors of society and not kept within isolated silos of intellectualism.
Moving beyond the two-culture divide is not simply an interesting intellectual exercise; it is, as humanity wrestles with its own indecisions and uncertainties, an essential step to ensure our project of civilization.
New study analyzes gravitational waves to confirm the late Stephen Hawking's black hole area theorem.
- A new paper confirms Stephen Hawking's black hole area theorem.
- The researchers used gravitational wave data to prove the theorem.
- The data came from Caltech and MIT's Advanced Laser Interferometer Gravitational-Wave Observatory.
The late Stephen Hawking's black hole area theorem is correct, a new study shows. Scientists used gravitational waves to prove the famous British physicist's idea, which may lead to uncovering more underlying laws of the universe.
The theorem, elaborated by Hawking in 1971, uses Einstein's theory of general relativity as a springboard to conclude that it is not possible for the surface area of a black hole to become smaller over time. The theorem parallels the second law of thermodynamics that says the entropy (disorder) of a closed system can't decrease over time. Since the entropy of a black hole is proportional to its surface area, both must continue to increase.
As a black hole gobbles up more matter, its mass and surface area grow. But as it grows, it also spins faster, which decreases its surface area. Hawking's theorem maintains that the increase in surface area that comes from the added mass would always be larger than the decrease in surface area because of the added spin.
Will Farr, one of the co-authors of the study that was published in Physical Review Letters, said their finding demonstrates that "black hole areas are something fundamental and important." His colleague Maximiliano Isi agreed in an interview with Live Science: "Black holes have an entropy, and it's proportional to their area. It's not just a funny coincidence, it's a deep fact about the world that they reveal."
What are gravitational waves?
Gravitational waves are "ripples" in spacetime, predicted by Albert Einstein in 1916, that are created by very violent processes happening in space. Einstein showed that very massive, accelerating space objects like neutron stars or black holes that orbit each other could cause disturbances in spacetime. Like the ripples produced by tossing a rock into a lake, they would bring about "waves" of spacetime that would spread in all directions.
As LIGO shared, "These cosmic ripples would travel at the speed of light, carrying with them information about their origins, as well as clues to the nature of gravity itself."
The gravitational waves discovered by LIGO's 3,000-kilometer-long laser beam, which can detect the smallest distortions in spacetime, were generated 1.3 billion years ago by two giant black holes that were quickly spiraling toward each other.
What Stephen Hawking would have discovered if he lived longer | NASA's Michelle Thaller | Big Think www.youtube.com
Confirming Hawking's black hole area theorem
The researchers separated the signal into two parts, depending on whether it was from before or after the black holes merged. This allowed them to figure out the mass and spin of the original black holes as well as the mass and spin of the merged black hole. With this information, they calculated the surface areas of the black holes before and after the merger.
"As they spin around each other faster and faster, the gravitational waves increase in amplitude more and more until they eventually plunge into each other — making this big burst of waves," Isi elaborated. "What you're left with is a new black hole that's in this excited state, which you can then study by analyzing how it's vibrating. It's like if you ping a bell, the specific pitches and durations it rings with will tell you the structure of that bell, and also what it's made out of."
The surface area of the resulting black holes was larger than the combined area of the original black holes. This conformed to Hawking's area law.