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How to use tea to biohack your mood, stress, and productivity
Ancient beverages such as tea and chamomile can heighten your modern-day performance.
- Tea was cultivated in China nearly 5,000 years ago.
- Its molecular makeup makes it the perfect biohack for regulating mood, alertness, and concentration throughout the day.
- Tea may not be a panacea, but studies suggest promising long-term health benefits.
Chinese sage-king Shennong discovered tea when the leaves of a Camellia sinensis shrub drifted into his cauldron of boiling water. An agriculturalist and medicinal pioneer, Shennong decided to test the fortuitous brew and relished its uplifting properties. In other botanical tests, Shennong would be poisoned more than 70 times. Each time, he cured himself with tea.
That's one version of the story anyway.
While Shennong is a mythical figure, tea does originate from China, where it was cultivated nearly 5,000 years ago as a vegetable. Over time it made the shift from food staple to a beverage that closely resembles what we call matcha. Today, only water is a more widely consumed beverage.
Another debunked aspect of the legend is tea's elixir-like effects. Full disclosure: Tea is not a catch-all antidote. It does, however, come with a bevy of nutrients and chemical byproducts that make people feel good when drinking it. Add to that tea's pleasantly earthy taste and lush aromatics, and you can see why tea's popularity spread across time and culture.
Our ancestors may not have called tea a biohack, but they knew it could improve your day to make you more attentive, more motivated, and just plain feel better.
Tea, the other morning pick-me-up
Yerba mate tea served in a gourd, the traditional way to drink the beverage in South America.
Americans quaff a lot of coffee. A lot. And we don't even crack the top ten. While coffee comes with its own health benefits—a subject for another discussion—most people enjoy a morning cup as warm pick-me-up.
Coffee has its drawbacks though. An 8 oz. cup contains anywhere from 100–165 mg of caffeine. This means you max out your daily caffeine recommended intake in two to four cups—not great if you desire several caffeine fixes throughout your day. It's also rather acidic, rating below a 7 on the pH scale. While not as bad as soda's, coffee's acidity can upset people's stomachs and eats away at tooth enamel.
For people looking to move away from coffee, or simply drink less, tea offers a viable, caffeine-fueled alternative. One potential substitute is yerba mate.
Yes, we're cheating a bit here. Yerba mate isn't technically tea, because it doesn't come from the Camellia sinensis plant. It is made from the dried leaves of Ilex paraguariensis, a South American holly tree. It is a tea beverage, though, as the English word has expanded to include most any drink that infuses leaves, fruits, and flowers into hot water.
Mate contains more caffeine than either green or black tea but sports less than coffee (85 mg/8 oz. cup). Its strong, bitter flavor offers that robustness that people enjoy about coffee but with far less acidity. One study found that yerba mate's pH values stayed in the neutral range (6.75–7.89), so it plays well with teeth.
If mate isn't to your taste, consider matcha tea instead. It has more caffeine than steeped green tea but less than coffee (70 mg per 8 oz. cup). Matcha is also richly aromatic with an umami flavor that makes for a hearty morning sip.
Overcoming the afternoon slump
A woman harvests tea at a Malabar tea plantation.
Caffeine fiends may scoff at replacing their morning buzz with tea's more moderate energy boost. Yet, tea's lower caffeine and lack of sugar make it the superior way to power through the afternoon slump.
"If you look at the supermarkets today, it really feels like there's a caffeine arms race. More is better is the ideology, but that's not the case when it comes to caffeine. It's about the right amount and the right type," Grant Taylor Williams, co-founder of Tempo, said during an interview.
Tempo is a tea company that designs its drinks to include a "micro-dose" of natural caffeine. After researching the scientific literature, Grant and his co-founders decided that the best tool for overcoming the 2 p.m. doldrums was a microdose of caffeine (45 mg).
Of particular inspiration to them was a study published in SLEEP. This double-blind, placebo-control study found that low doses of caffeine throughout the day increased performance under conditions of extended wakefulness.
"What we learned, beyond that research paper and some of the other stuff we're read, is that it's not just the caffeine component and not just the fact that it's natural. It's all these other pieces of the puzzle that fit together to really create a healthy drink for you," Williams said.
Mood, stress, and hydration
Dr. Austin Gallagher, biologist and Tempo co-founder, pointed out that the flavanols and polyphenols found in green and black tea have been shown to aid mood and lower stress. Tea leaves also contain the amino acid L-theanine, he noted. L-theanine modulates the absorption of caffeine, preventing that quick spike of energy to stretch out the boost more evenly. It also stimulates feel-good neurotransmitters like GABA and serotonin, which work to improve mood, alertness, and sleep.
Tea, like coffee, is a diuretic so it increases the production and passing of urine. However, according to Ali Webster, PhD and associate director of nutrition communications at International Food Information Council Foundation, tea is overall hydrating.
"The hydrating aspects of tea and coffee outweigh the minor increase in fluid offloading, so these drinks have a net positive effect on hydration," she told Business Insider.
This combination of a lack of sugar, natural caffeine, and hydration makes tea an excellent way to power through to 5 o'clock and increase your daily productivity.
Gallagher added: "Today, everybody's looking to optimize their performance. What's the trendy new good, drink, pill? What is it that I can have every day that is going to make me faster, give me more time and make me better at my job? What we found at Tempo is the solution to that doesn't need to be complex. [Tea] really is a biohack [and] it's been underneath our noses for thousands of years."
Cozy chamomile tea
Chamomile tea served with a chamomile flower.
In the evening, your goal should be to relax for a restful night's sleep. What you eat and drink before bedtime has a significant impact on whether your brain works with or against you. Alcohol has long been considered the standard nightcap, but research has shown that booze leeches restfulness and even our dreams. Chamomile tea, on the other hand, can offer a much more salutary evening.
Like yerba mate, chamomile isn't a tea in the word's original sense. It's derived from the dried petals of a European flower—hence its distinctive floral aroma and sweet taste. Like tea, though, chamomile has a long and rich history. For centuries Europeans have utilized it as a tonic and antiseptic for a range of ailments.
A 2010 review looked at the research on chamomile's folk uses. The researchers postulated that chamomile's sedative properties may result from the flavonoid apigenin, which can bind to receptors in the brain. But despite promise in preclinical models, they decided further research was needed.
Since then, other studies have found a stronger link between chamomile and good night's rest. A 2017 study found that chamomile improves sleep quality in the elderly, a group prevalent with sleep insomnia. And a 2016 study saw a similar effect in postpartum women.
While more conclusive research is needed, if nothing else, chamomile's lack of caffeine and soothing flavor offer a pleasant way to simply chill alongside a good book.
Tea's long-term biohacks
Tea tray with two cups of matcha tea served during a tea ceremony in Japan.
Tea may not cure poisons, but scientific evidence suggests it bestows several long-term health benefits. Many observational studies have found a correlation between drinking tea and a reduced risk of various types of cancer. Tea's flavonoids have been linked to anti-diabetic and anti-inflammatory effects. And a meta-analysis cited increasing support that tea protects against cardiovascular disease.
"Tea consumption, especially green tea, may not be the magic bullet, but it can be incorporated in an overall healthy diet with whole grains, fish, fruits and vegetables, and less red and processed meat," wrote Qi Sun, assistant professor in the Department of Nutrition at the Harvard School of Public Health. Though, he adds, sugar in your tea will likely negate these benefits.
We still have much to learn about this ancient tonic, but scientific inquiry has rediscovered what the Chinese found out thousands of years ago. Tea can help you navigate your day more efficiently. If tea proves to have even more salubrious effects, then bonus!
- Health benefits of coffee: when is the best time for coffee? - Big Think ›
- Coffee and Green Tea may lower death risk for some adults. - Big Think ›
A Mercury-bound spacecraft's noisy flyby of our home planet.
- There is no sound in space, but if there was, this is what it might sound like passing by Earth.
- A spacecraft bound for Mercury recorded data while swinging around our planet, and that data was converted into sound.
- Yes, in space no one can hear you scream, but this is still some chill stuff.
First off, let's be clear what we mean by "hear" here. (Here, here!)
Sound, as we know it, requires air. What our ears capture is actually oscillating waves of fluctuating air pressure. Cilia, fibers in our ears, respond to these fluctuations by firing off corresponding clusters of tones at different pitches to our brains. This is what we perceive as sound.
All of which is to say, sound requires air, and space is notoriously void of that. So, in terms of human-perceivable sound, it's silent out there. Nonetheless, there can be cyclical events in space — such as oscillating values in streams of captured data — that can be mapped to pitches, and thus made audible.
Image source: European Space Agency
The European Space Agency's BepiColombo spacecraft took off from Kourou, French Guyana on October 20, 2019, on its way to Mercury. To reduce its speed for the proper trajectory to Mercury, BepiColombo executed a "gravity-assist flyby," slinging itself around the Earth before leaving home. Over the course of its 34-minute flyby, its two data recorders captured five data sets that Italy's National Institute for Astrophysics (INAF) enhanced and converted into sound waves.
Into and out of Earth's shadow
In April, BepiColombo began its closest approach to Earth, ranging from 256,393 kilometers (159,315 miles) to 129,488 kilometers (80,460 miles) away. The audio above starts as BepiColombo begins to sneak into the Earth's shadow facing away from the sun.
The data was captured by BepiColombo's Italian Spring Accelerometer (ISA) instrument. Says Carmelo Magnafico of the ISA team, "When the spacecraft enters the shadow and the force of the Sun disappears, we can hear a slight vibration. The solar panels, previously flexed by the Sun, then find a new balance. Upon exiting the shadow, we can hear the effect again."
In addition to making for some cool sounds, the phenomenon allowed the ISA team to confirm just how sensitive their instrument is. "This is an extraordinary situation," says Carmelo. "Since we started the cruise, we have only been in direct sunshine, so we did not have the possibility to check effectively whether our instrument is measuring the variations of the force of the sunlight."
When the craft arrives at Mercury, the ISA will be tasked with studying the planets gravity.
The second clip is derived from data captured by BepiColombo's MPO-MAG magnetometer, AKA MERMAG, as the craft traveled through Earth's magnetosphere, the area surrounding the planet that's determined by the its magnetic field.
BepiColombo eventually entered the hellish mangentosheath, the region battered by cosmic plasma from the sun before the craft passed into the relatively peaceful magentopause that marks the transition between the magnetosphere and Earth's own magnetic field.
MERMAG will map Mercury's magnetosphere, as well as the magnetic state of the planet's interior. As a secondary objective, it will assess the interaction of the solar wind, Mercury's magnetic field, and the planet, analyzing the dynamics of the magnetosphere and its interaction with Mercury.
Recording session over, BepiColombo is now slipping through space silently with its arrival at Mercury planned for 2025.
Erin Meyer explains the keeper test and how it can make or break a team.
- There are numerous strategies for building and maintaining a high-performing team, but unfortunately they are not plug-and-play. What works for some companies will not necessarily work for others. Erin Meyer, co-author of No Rules Rules: Netflix and the Culture of Reinvention, shares one alternative employed by one of the largest tech and media services companies in the world.
- Instead of the 'Rank and Yank' method once used by GE, Meyer explains how Netflix managers use the 'keeper test' to determine if employees are crucial pieces of the larger team and are worth fighting to keep.
- "An individual performance problem is a systemic problem that impacts the entire team," she says. This is a valuable lesson that could determine whether the team fails or whether an organization advances to the next level.